I hope everyone has had a fantastic Holiday season. In typical fashion, I ate too much, drank too much, and had a heck of a good time. As the New Year creeps in, there are always excited and well-meaning declarations of improved health, living a simpler life, etc. I don't know about you, but my resolutions always fizzle out around February 1st. So this year, I've decided not to make resolutions. I've decided to make a plan for health and wellness.
Many people think going to the gym and being on super restrictive diets are the answer for weight loss and health. It is only a small part of the bigger picture. The exercise will keep your heart healthy and increase stamina and strength. The restrictive diets work because you starve yourself. Your body is forced to lose weight because you are burning more calories than you are taking in. That isn't very healthy and it is extremely difficult to maintain long term.
Here are some healthy tips to begin the New Year and maintain your goals for health and wellness.
1. Portioning is the key. You shouldn't feel deprived of anything, that's why diets don't work. I like to begin with 5-6 ounces of protein (more if I am working out heavily). Protein not only fuels your body, it helps keep you fuller longer. Obviously, the leaner the better, but we are taking baby steps. Ribeye's will always be my favorite.
2. I find grains are the hardest for me to control unless I portion. I could eat an entire loaf of bread and be completely content with my life. This is bad. Again, 6-7 ounces of whole grains daily will give you the satisfaction of the carbs we all crave without overdoing it. Whole grains contain dietary fiber, thiamine, niacin, and folic acid among many other vitamins we need to keep our bodies nourished.
3. Vegetables are my favorite…really, they are. The variety changes seasonally and there are so many wonderful things that can be done to vegetables to make them more amazing than they already are! Balance is the key to success, so 2.5-3.5 cups of vegetables a day is recommended. Asparagus with lemon, garlic and a little olive oil is a great way to get a serving of vegetables and it tastes great. I also really like charred root vegetables (in season now). The char means the sugars in the vegetables have caramelized and concentrated for a deeper sweeter flavor with a touch of smoke.
4. Dairy is another weakness of mine, let's face it, I just like food. I don't know if I could live without cheese, I've never met a cheese I didn't like. Thankfully, 3 cups of dairy is the suggested serving amount. It should also be as low fat as possible. If you aren't going the low fat route, just eat less. I'm doing a happy dance because this means I can put a little cheese in my eggs and eat a little yogurt and honey with breakfast.
Winning! Dairy is packed with calcium resulting in better bone health.
5. Fruit is like a healthy sweet treat. Many fruits are high in dietary fiber, vitamin A, vitamin C, and a variety of vitamin B's. Our daily allowance is 1.5-2 cups of fruit a day. I like eating fruit with breakfast or throughout the day as a snack between meals.
Being healthy doesn't have to be a chore. We have to change our thinking from, diets are super restrictive to diet is a way of life and should be balanced. If you are craving a piece of cake, have a small piece. If you are craving potato chips, eat a few. We just have to reprogram our thinking to use moderation and encourage a balanced diet.
Cheers to an amazing journey in the New Year!