It's hard to ignore the refreshing feeling that the new year brings. It's a chance to re-evaluate your life and think about where you might like to make changes. You needed neither that second serving of food nor the extra round of drinks, yet you have indulged. But aren't the holidays about good times with loved ones, great food, and merrymaking? So starting in January you will eat healthier, work out, get fit, and this will be your new years resolution.
Sound familiar? It should if your one of the, millions of people who find themselves unsatisfied with their excess body weight or sluggish condition at the turn of the calender. In fact, about a third of New Years resolutions are to make weight loss/eating healthy their primary goal, and about 15% aim to begin an exercise program. Statistics also show that most resolutions don't work, so I am gonna dive into some noteworthy goals and ideas for a healthier New Years.
Eat more fruits and vegetables
I am sure you have probably heard this again and again, but research shows that increasing the number of fruits and veggies you eat especially above the 5-a-day standard, decreases you risk of high blood pressure, cancer, heart disease and type 2 diabetes. More fruits and veggies mean more fiber, vitamins, minerals and phytochemicals, plus more color and flavor added to you meals. So aim for 5-9 servings a day, put dried fruit in you salad or cereal, throw some frozen veggies in with your favorite pasta dish for added flavor and nutrients, double the amount of veggies in that morning omelet. Every little bit counts!
Eat more Healthy Fats
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| Tuna tar-tar with sesame oil, avocado moose, and a pickled vegetable & basil micro salad. |
It is becoming better know that the average american needs more Omega-3's, essential fatty acids are necessary for health and must be included in your diet because the human body can not produce them on its own. There is actually three types of fatty acids that are referred to as omega-3, ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid). Research indicates that omega-3 fat reduces inflammation, helps to prevent heart disease and arthritis. Omega-3's are also essential to the brain, impacting behavior and cognitive function, and are especially necessary during fetal development. To get the recommended levels of omega-3's try adding 2 tablespoons flax-seed to your smoothie or cup of yogurt. I also recommend 2 to 3 servings of fresh fish per week (fresh fish contain more DHA and EPA then frozen fish) like Salmon, tuna, halibut, trout, anchovy and sardines are all high in Omega-3's. Fish oils can also be obtained from supplements found at your local vitamin shop.
There are plenty of other "good fats" you should have in your diet for your heart, your cholesterol, and your over all heath.
Monounsaturated fat
- Olive, canola, sunflower, peanut, and sesame oil's
- Avocados
- Olives
- Nuts such as almonds, peanuts, macadamia, hazelnuts, pecans, and cashews
- Peanut butter
Polyunsaturated fat
- Soybean, corn, safflower oil's
- Walnuts
- Sunflower, sesame, pumpkin, and flax seed
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
- Soy-milk
- Tofu
Saturated and trans fat are known as the "bad fats" because they increase your risk of disease and elevate cholesterol.
Saturated fat
- High-fat cuts of meat (beef, lamb, pork)
- Chicken with the skin on
- Whole-fat dairy products (milk and cream)
- Butter
- Cheese
- Ice cream
- Palm and coconut oil
- Lard
Trans fat
- Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- Packaged snack foods
- Stick margarine
- Vegetable shortening
- Fried foods
- Candy bars
So try and eliminate trans fat from your diet by avoiding commercially baked goods and limiting fast food. Limit your intake of saturated fat by cutting back on red meat and eating more fish, poultry, beans, nuts, and switch full fat dairy foods for lower fat versions. Aim for 28-40 grams of healthy fat each day for people eating between a 1500-2000 calories each day.
Start with a Protein packed breakfast
In our busy schedules we consume most of our protein in the later half of the day. Protein keeps us full, energized, and our bodies constantly use this cell-building substance! Studies show that people who balance their protein distribution throughout the day are more successful at maintaining a healthy weight.
You should eat 25% of your daily protein requirements at breakfast. About 20 grams for someone eating 1500 calories daily. To help meet this goal, include foods like hard boil eggs, fat free Greek yogurt, cheese made from 2% milk, adding skinless boneless chicken diced in your scrambled eggs, or almonds in your cereal. There are plenty of exiting ways to boost up your breakfast experiment and have fun.
You should eat 25% of your daily protein requirements at breakfast. About 20 grams for someone eating 1500 calories daily. To help meet this goal, include foods like hard boil eggs, fat free Greek yogurt, cheese made from 2% milk, adding skinless boneless chicken diced in your scrambled eggs, or almonds in your cereal. There are plenty of exiting ways to boost up your breakfast experiment and have fun.
Spice up your home cooking
This year try and eat more meals at home and improve your culinary skills! Some good basic cooking skills are required to live a healthy life style. If you rely on all the convenience foods and restaurants too much, you will not only over consume calories, but would also be spending far too much money on food.
So start by eating at home at least 4 nights a week and plan some meals around your schedule. You can take some extra prep time on one night and set up some 15-minute meals for the busy nights of the week. Try and eat one meatless meal per week and take out fat and salt to save calories. It may leave you with tasteless boring food but you can add flavor and color back to your recipes without all the calories by adding the right amount of herbs and spices.
Counteracting Cravings
We all have those cravings for chocolate witch is often indicates that your body is deficient in magnesium, a mineral whose deficiency may trigger headaches and can lead to fatigue which 80% of the population is lacking. If you do give in and go for chocolate be sure to get 75% cacao or higher, which is usually lower in sugar and higher in antioxidants.
If you crave sweets of almost any kind, you may be experiencing blood sugar fluctuations and giving in to pie, candy, cake, or other goodies only makes the problem worse by causing blood sugar roller coasters that lead to more cravings. Instead eat a piece of fruit high in natural sugars like a bananas, green apple, pineapple etc. Over all choose more high fiber foods like beans and complex carbohydrates like whole grains that keep your blood sugar stable.
If you get a craving for oily and salty foods like potato chips or popcorn often means chronic stress may be taking a toll on your adrenal glands, along with a calcium deficiency. When your overly stressed your adrenal glands release cortisol, which can make you crave high fat, simple-carb foods that your body can use quickly. Getting on top of the stress in your life is highly essential to staying healthy. Try meditation, breathing exercises, or other stress management techniques.
If you crave red meat like a burger or steak it usually indicates an iron deficiency. Try and eat dried fruits like prunes or figs which are higher in iron. When your craving that cheese pizza its often means a fatty acid deficiency, which is common since few people get enough omega-3 fatty acid. So reach for walnuts, wild salmon, flax-seed and flax-seed oil. Did you know most cravings are actually a signal from our body telling us that we are dehydrated, but we misinterpret them as hunger pains. Here are some other ways to help counter act the cravings.
If you crave red meat like a burger or steak it usually indicates an iron deficiency. Try and eat dried fruits like prunes or figs which are higher in iron. When your craving that cheese pizza its often means a fatty acid deficiency, which is common since few people get enough omega-3 fatty acid. So reach for walnuts, wild salmon, flax-seed and flax-seed oil. Did you know most cravings are actually a signal from our body telling us that we are dehydrated, but we misinterpret them as hunger pains. Here are some other ways to help counter act the cravings.
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| Here is a quick guide to counteracting your cravings.
So those are some of my hints and tips to help you stay on track to a healthier you this year. Along with exercise, a healthy balanced diet will do wonders for you in the long run. If you have any questions or would like to know more feel free to comment. Please subscribe for more exciting and upcoming articles, reviews and updates from....
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