I don’t know about you, but I’ve been seeing 2024 ins and outs lists all over my socials. I’ve found many of them to be pretty motivating while also being lots of fun. So, I couldn’t help but hop on the trend and create my own holistic-health-centered list. Compiling and writing out my ins and outs will help keep me focused on my goals and priorities to optimize my wellness game in 2024. So, if you’re interested in finding out what’s in and out from a holistic nutritionist or looking for some inspiration to add to your list, keep reading.
Blended Green Drinks
Oh, how I love a blended green drink. These drinks are absolutely delectable and pack a punch of health-boosting nutrients to help you look and feel your best. The component I want to highlight in particular is none other than fiber.
Fiber is a non-digestible carbohydrate from plants that improves many areas of our health when consumed in significant amounts. For example, an adequate dietary fiber intake is associated with better GI health, lower cholesterol levels, decreased risk of certain cancers, improved blood sugar regulation, and more effective weight loss. The problem is that most Americans don’t meet the recommended fiber intake of 25 grams for women and 38 grams for men, or about 14 grams per 1,000 calories of food.
Consuming more blended green drinks is an efficient (and delicious) way to sneak in loads of fiber as well as vitamins, minerals, and hydration to keep you glowing from the inside out.
Another green beverage I can’t seem to get enough of is matcha. This traditional Japanese green tea has provided health benefits for centuries, but the matcha train has only taken off in the West more recently. Although we in the U.S. may be a little late to the game, matcha is certainly a game-changer that’s here to stay. With anywhere from 38-176 milligrams of caffeine per cup, matcha provides a noticeable amount of energy that most people say feels more sustained and makes them less jittery. Plus, matcha contains many powerful antioxidants to promote a healthy life. I am a coffee girly through and through – I usually have one cup every morning. But for 2024, I am shooting to swap my usual cup o’ joe with as ‘matcha’ green tea as possible.
A Personalized Supplement Routine
As most of you probably know, I’m a big supporter of holistic supplements. However, I need to emphasize that each of our needs is unique, and one person’s supplement routine may significantly vary from another’s… Many people think they can just search for common supplements to take online, and that’s that. But unless you are just looking to correct a clear nutrient deficiency, what works great for one person doesn’t always work for the next. So, working with a nutritionist to personalize your regimen should be a big “in” for everyone in 2024.
We don’t talk enough about how detrimental stress is in virtually every disease process. Existing health conditions almost always tend to worsen when stress is involved, whether physical, mental, or emotional. Breathwork, however, has been shown to mitigate stress and improve mental health, enhancing overall quality of life. Breathwork has been a godsend for me over the years, but this year, I am committing to practicing it DAILY – and I hope you do too. Practicing daily breathwork, especially in moments of stress or anxiety, will make such a big difference in your health this year.
Sometimes, we get so caught up in the hustle and bustle of work and life that we forget to appreciate the little things. For example, we wake up with just enough time to get ready for work and keep ourselves cooped up in an office all day that we leave ourselves no time to soak up any morning sunlight. Morning light exposure is pivotal for improving sleep quality and next-morning alertness, which we could all benefit from. So, go out and get some morning vitamin D in 2024—but remember to wear your sunscreen (more on that later).
Colostrum, AKA “liquid gold,” is in. Colostrum is the milk produced from mammals for the first few days postpartum. It contains higher amounts of nutrients that are incredible for our gut health, immunity, and hair, skin, and nails. If you want to improve these areas of your health, I suggest adding a clean powdered bovine colostrum to your 2024 lifestyle habits. (Pssst be sure to look out for our blog next week if you want more deets on this powerful product).
This year is all about getting to know yourself more than ever and understanding the root causes of any symptoms we’re experiencing. We can’t do this with standard lab tests alone. Testing our hormone and micronutrient blood levels helps us dig deeper into the source of our problems to find the best solution to meet our unique needs.
Putting Yourself First
This “in” is so powerful, yet it is so easy to neglect this one. If you’ve struggled with prioritizing yourself (not me looking at myself in the mirror), 2024 is the year to finally switch to putting yourself first. We often forget that we can’t take care of others if we don’t take care of ourselves first. And others aside, you absolutely deserve to put yourself first without feeling an iota of guilt. Prioritizing your health, happiness, and boundaries does not mean that you disregard everyone else’s; it just means that you put YOU first. So, remind yourself daily throughout 2024 that you are strong, beautiful, and worthy of all things good this year and always.
Matcha is my preferred source of caffeine when I need a little pick-me-up, but I know some of you are diehard coffee people, and I’m not going to suggest depriving yourselves. However, organic coffee is in, and non-organic coffee is very out. Non-organic coffee beans are heavily treated with chemicals, which harm our bodies and the planet. In fact, coffee is one of the most heavily treated food products. So, let’s leave non-organic coffee out of our mugs this year.
Taking Supplements Because Instagram Says So
Unfortunately, there’s so much misinformation online, especially regarding health and wellness. Some influencers—usually without a health background—will promote certain products or supplements to their followers, not recognizing the damage they could do by recommending a supplement to someone who doesn’t need it. In 2024, we’re not going to add supplements to our routine just because we see that we should on Instagram or TikTok. As I mentioned before, it’s best to sit down with someone like a holistic nutritionist who has lots of experience in this field before building a supplement regimen.
Sitting All Day
Speaking of sitting down… sitting for extended periods of time is OUT this year. Maybe you’ve heard the phrase “sitting is the new smoking.” Well, it’s not overdramatized. Studies have associated long periods of sitting with risks similar to those from smoking, such as increased risk of blood pressure, blood sugar, and mortality. In 2024, we’re replacing sitting for too long with daily mindful movement, whether through a yoga session, walking pad, a periodic dance break throughout the day or a few jumping jacks every 30 minutes—even small amounts of movement throughout the day add up in the long run.
Hormone-Disrupting Chemical Sunscreens
Our skin is our largest organ, so protecting it from harmful UV rays is important. However, the sunscreens we choose to apply are equally as important. Chemical sunscreens have been known to contain ingredients like BP-3 and OMC, which have hormone-disrupting potential, putting them in my “outs” for 2024. Instead, try a clean mineral sunscreen to protect your skin health this year.
Demineralized water, or “dead water,” is just as the name describes: water from which its naturally-existing minerals are removed. While it may be regarded as pure water, drinking it long-term can adversely affect our health by increasing our risk of mineral deficiencies. So, we need to consume water with minerals, though I don’t recommend tap water as the solution as it comes with a whole slew of negative components. I prefer something like Hallstein Water, which has an ideal mineral ratio alongside many other benefits.
Settling for “In-Range” Bloodwork Levels
Conventional medicine has set standard “in-range” or “normal” levels for lab tests, but these ranges don’t come from a preventative standpoint. Holistic and functional medicine practitioners look at different levels to catch early disease markers to prevent disease progression. So, we’re no longer settling for “in-range” bloodwork levels to optimize our health. It’s time to ditch the narrative that “normal” is equivalent to “optimal” when it comes to lab work.
And on that note, no more settling for less in 2024! There’s no reason to limit your dreams and what you deserve, which may lead to unhappiness and even regret. You are worth so much, so you should never settle for less. This year, I encourage you to write down your goals, then cross them out and replace them with even loftier ones. You are capable of so much more than you realize – which is a mantra I am regularly repeating to myself, too.
Waiting for the “Right Time”
This one goes hand-in-hand with settling. If we’re always waiting for the “right time” to make a big move or chase after a dream, we’re delaying our dreams and potential for greatness. Don’t wait to do what makes you happy—start now to create the life you’ve always envisioned for yourself.
The way you talk to yourself alters the way your brain views yourself. So, why flood it with negative thoughts when you hold the power to spread positive ones? Step outside of yourself and imagine younger you. I’m assuming you’d speak to that child with kindness and love. This version of you deserves that same care and support, which is why we’re ditching negative self-talking in 2024.
Life becomes much more enjoyable when we accept that we can’t please everyone—and that’s perfectly okay. People pleasing can lower our self-esteem, prevent us from setting healthy boundaries, and stop us from putting ourselves first. Say goodbye to people pleasing for a healthier well-being this year.
It is still early on in the year, meaning it’s not too late to start being intentional with your goals and manifestations for 2024. And if you’ve made it this far, it’s probably safe to say that a healthy lifestyle is one of your ins. Let me leave you with one more “in” to help with just that: the EG Kitchen Cleanse. With three different options to choose from depending on your health goals, these cleanses are sure to nourish your body and revitalize your health all year long. Click here to set up your delivery today.