Tips for a Healthy New Year
This Month’s Recipes: No recipes this month.
They are everywhere this month. Starting the second that the clock strikes 12 on New Year’s Day, they are waiting for you. Changes, Resolutions and Good Intentions. Exercising more and eating better are high on the priority list for many, an understandable goal after a season of indulgence. But resolutions (or I prefer “lifestyle changes”) can be quite simple. Small changes over time can make a big difference. So if you are looking for some sensible tips on eating better, starting now, keep reading on.
Portion Sizes:
We hear about this all the time, but do we REALLY know what this means? If you search for Portion Size Visuals, all sorts of references come up. Typically, a serving of meat, poultry or fish is about the size of a deck of cards (about 3-4 oz). A serving of pasta is about the size of a tennis ball (1 cup), and a serving of butter is the size (and thickness) of a postage stamp, about 1 tsp. Start with these portions, eat slowly, and see how you feel. You just might find that you don’t need to go back for seconds.
Be Conscious of What You are Eating:
Eating in front of the TV, while driving, with our noses in a book, or playing a game on our smartphones distracts us from the task at hand. If we are not conscious of each bite, we can easily overeat. So chew slowly, put down that fork every once in a while, and really think about what’s on your plate.
Snack Healthy, Snack Often:
This concept has been around for a long time, but what is considered a healthy snack? A piece of fruit, a small bowl (1/2 c. ) of yogurt, or a handful of nuts is a great place to start.
Fruit delivers fiber, hydrating water and healthy carbs that can give you a burst of energy, especially if you feel sluggish in the afternoon.
Yogurt (if you can tolerate dairy) helps promote digestion and immunity, as it supplies us with good bacteria. I prefer to pick a plain yogurt, and add my own “sugar” in the form of honey or jam. This way, I can control not only the amount of sugar I eat, but also the flavor of the yogurt.
Regularly snacking on a handful of nuts a day, of any kind, has been shown to not only reduce the incidence of chronic diseases, but has been linked to a longer life. (http://www.nejm.org/doi/full/10.1056/NEJMoa1307352) The exact reasons why this is the case is still unknown. Many different studies have looked at the health benefits of nuts (tree nuts and peanuts) and have concluded that these plant-based, on-the-go snacks are well worth the calories.
Use the “Real Stuff”, but Less of It:
This is a new goal of mine. Instead of using copious amounts of reduced fat or fat-free foods, I plan to use the original versions, but in smaller quantities. While regular mayonnaise, sour cream, and coconut milk do contain more fat and calories, I have found I can use less of the original varieties and feel satisfied. Play around with this idea… you’ll consume fewer ingredients that you cannot pronounce as well.
Drink Water:
We all know we need to be hydrated. We’ve heard it for years. Being dehydrated makes us tired, zapping any motivation to get moving. Quick tip: use the same water bottle all day to track how much water you’ve consumed. When I drink a cup here and there, I don’t feel the same satisfaction as I do seeing a 32oz. Nalgene bottle gone. Whatever strategy works for you!
Get Moving/Make a “Deal” with Yourself:
…aaaaand we are back at exercise. This is not only a great way to burn calories, but the endorphins released when we move our bodies makes us feel better too. And in these gray days of winter, who couldn’t use more of that? In the past, I have had a few different strategies.
I found that training for a new challenge (a 5k, 10k, half marathon, a triathlon, or taking a new athletic class) engages my desire to move, gets me going and helps me to continue with my goal. When I put off my training last year for my first triathlon, I found that finding a training schedule and sticking to it, was really helpful. I knew what I needed to do, each and every day. It didn’t have to be for long periods of time. Being consistent was the key.
Or, if you have gotten into a routine that you want to break (dessert every night, unhealthy snacks, a drink with dinner), make a “deal” with yourself that you must move your body for X minutes before you can have that item. For example, I told myself last year that I had to exercise for 30 minutes before I could have a glass of wine with dinner. Otherwise, I was drinking water. This worked for two reasons. One, I could move more and reward myself with something I enjoyed. Two, if I didn’t exercise, I still helped hydrate my body and helped to break my habit. And wasn’t that the point anyway?
If you try any of these tips, let me know how it goes. Post on our Facebook page or drop me an email directly (shana@readyseteat.net). Looking forward to a fantastic 2015 and hope you are too!
Bon Appetit!
Chef Shana
Ready, Set, Eat!