I’m a nutritionist: Try the ‘add one more’ method to hit January health goals

January is here, meaning fitness, health and nutrition goals are well underway after the Christmas celebrations. But between the packed calendars, work routines, and endless to-do lists, it’s easy to feel overwhelmed or let self-care take a back seat.

This January, why not gift yourself the joy of balance? The Wellness Co. spoke to health coach Sarah Stannard who has shared six practical tips to help you navigate January and beyond with your health in mind.

From enjoying treats guilt-free to finding time for rest and relaxation, small changes that can easily be incorporated into your new year schedule can make a big difference.

1. Find time for your favourites

Sarah explains: “Instead of feeling pressured to try everything on offer, focus on the foods or desserts you truly love. For example, if you’re not that into fruitcake but can’t resist a slice of chocolate cake, make the choice to indulge in that favourite treat and skip the others.

“This approach allows you to enjoy January without feeling guilty. By selecting only the most satisfying foods, you help yourself maintain balance without compromising enjoyment.

“Similarly, when it comes to alcohol, choose one or two of your favourite drinks, rather than indulging in everything available. By being selective, you can enjoy January without overindulgence leading to sugar crashes or energy slumps later on.”

2. When it comes to vegetables, think “add one more”

Sarah says: “Instead of cutting back, focus on what you can add to your meals. Sneak spinach into pasta or kale into smoothies to increase fibre and nutrients. These small changes can improve digestion and energy levels without the need for restrictive detox diets.”

3. How to cope with ‘food fear’

Sarah says: “Make your meals more satisfying by eating deliberately. Try putting your fork down between bites, pausing to savour the flavours, and checking in with your hunger cues. This mindful approach helps prevent overeating and lets you enjoy every bite.

“Focus on enjoying the start to 2025, not stressing about the food. Remember, one indulgent meal or day won’t undo your progress. To keep balance, plan meals that nourish you when you’re not celebrating, stay hydrated, and allow yourself to truly savour the treats you love. Food is part of the joy so embrace it without guilt.”

4. Support sleep with gentle exercise

Sarah says: “Boost your energy and well-being by combining regular movement with quality sleep. Even a 30-minute brisk walk or an evening yoga session can enhance sleep quality, supporting your body’s natural detox processes and helping you feel refreshed.”

5. Five minutes is all you need

Sarah adds: “Amidst the January pressures, carve out five minutes for relaxation each day. Whether it’s deep breathing, stepping outside for fresh air, or stretching, these simple moments can help reduce stress and improve digestion. Pair this with drinking plenty of water to stay hydrated and energised.”