With the new year's arrival, many of us are expectedly contemplating ways in which to better ourselves for next 12 months. That's good. But while ambition for betterment is undoubtedly the place to start, it's essential that we don't overwhelm ourselves with change. For shifts in behavior to stick – ultimately morphing into habits – a progressive, thoughtful approach will certainly yield the greatest long-term outcome.
I'm pleased to say, however, that changes don't have to be major to deliver meaningful results. In fact, several small, seemingly unimportant shifts can actually lead to lasting life-improving gains.
Coming at it in the same fashion I would approach athletic training, dietary shifts are best done in small increments, which compile to produce significant results. Here are six small shifts I recommend.
Eat raw nuts and seeds instead of roasted ones.
Nuts are nutrient-packed and deliver protein and EFAs that will ward off hunger and reduce junk food cravings. And if you're active, they are an ideal, natural way to gain quality calories in a compact form that will allow you to fuel your workouts without relying on processed, denatured foods.
But make sure when selecting nuts or nut butters to choose raw options. Roasting nuts at high temperature damages their good fat and converts it into a form that cannot be as easily assimilated and will not burn as efficiently.
Peanuts are always roasted, so raw almond butter is a good alternative.
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