For many people, New Years Resolutions are set so they “make up” for all the “bad stuff” over the holidays. Usually the resolutions involve unrealistic and irrational goals and whole categories of foods they are going to “give up”, but that backfires because you can’t do those things forever. Not only that, but some of the goals don’t even make sense because they set you up to sabotage your best intentions — like skipping breakfast — not a good idea.
Earlier this week I was on Let’s Talk Live sharing some ideas for habits you really can “give up” to trim up the holiday excess and get healthier in the process. You can watch the entire video by clicking on the image or check out highlights below:
Tip 1: Give up on“skipping breakfast”.
31 million Americans skip breakfast every day. Yet, we know that eating breakfast is associated with weight loss and healthy weight. The main reason for skipping people tend to skip breakfast seems to be lack of time. But I’ve got an answer for that with some 2-second breakfasts that you can take anywhere!
belVita Breakfast Biscuits are delicious and crunchy biscuits specially baked to release energy continuously, giving you nutritious sustained energy all morning. Each individual package of 4 crunchy biscuits is portioned for breakfast and provides 230 calories, 18-20 grams of whole grains (one whole serving of whole grains!), 3 grams of fiber and 4 grams of protein. You can make a balanced breakfast by pairing them with a serving of fruit and low-fat dairy. There’s 5 flavors so there’s something for everyone – blueberry, apple, golden oat, and even chocolate. Plus, they don’t contain high-fructose corn syrup, partially hydrogenated oils, or artificial flavors or sweeteners.
I love them with a container of non-fat Greek yogurt and seasonal fruit for a quick breakfast, even when I’m on the go. Or if you are really pressed for time but you’re like me and you gotta get your caffeine try the biscuits with a latte and portable fruit (like an apple or banana) – this would be especially great with the golden oat or chocolate flavors!
Check out www.belvitabreakfast.com to find a store near you where you can pick them up!
It’s great if your New Year’s Resolutions involve exercise. But so many people make the mistake of working out on an empty stomach to cut calories. All this does is make your exercise less effective. I love recommending protein rich smoothies before and after workouts, because you get hydration, energy, and replenishment for muscle recovery.
I am really excited about this line of products from Reliv that contain LunaRich, a soy powder that’s rich in lunasin. Research indicates that Lunasin may be the key to soy’s cholesterol lowering properties and that it offers other potential health benefits like increasing immunity and reducing inflammation. These products deliver the lunasin equivalent of 25 grams of soy protein, the amount the FDA says may reduce the risk of heart disease when part of a healthy diet.
Besides fueling workouts, I also love recommending smoothies for quick and health breakfasts and even dinners. If you get home late, or short on groceries, either one of these smoothies would nourish you. Here’s a quick recipe you can try at home:
Recipe/s for a fruit smoothie:
- Combine ½ cup of berries (can be frozen) for a tasty strawberry banana smoothie; for another twist instead of berries add a handful or two of spinach for a “green smoothie”
- 1 cup milk
- ½ fresh banana
- ½ cup of greek yogurt
- One scoop of your favorite Reliv product that contains lunasin
For more information on LunaRich™ soy powder visit their website at www.Reliv.com.
Tip 3: Give up “snacks are bad”
Snacks are one of those things I’m constantly needing to help people with. Not all snacking is a bad idea. Snacking can be a good way to provide energy between meals. Sometimes, we just crave a snack. It depends on what you’re snacking on and how much you’re having.
When you want something savory and crunchy, go for Pirate’s Booty instead of greasy, fried potato chips that are high in fat. It’s a great, healthier alternative. They’ve got a great taste and crunch but, they’re baked, all-natural and have half the fat and fewer calories as regular fried chips. For the same amount of calories you get a much larger portion compared to fried potato chips. Pirate’s Booty comes in a half-ounce size that is just 65 calories – the perfect for portion control and on-the-go. It’s also safe for people with allergies because they’re gluten, peanut and tree nut free
Check out www.piratebrands.com for more information and to pick some up online.
Tip 3: Give up: “9 servings of fruits and vegetables a day ”
We still need 9 servings of fruits and vegetables but who the heck has time to track and count that? Nobody. So instead, go “half plate healthy”. You want colorful, nutrient rich vegetables and fruits on half your plate.
No matter what you are eating, even notoriously “calorie heavy” foods like Chinese take out, you can follow the “half plate healthy” guideline. Just order steamed vegetables along with whatever other dish you are having, then take a fist size amount of whatever your favorite calorie rich dish is and mix it with the steamed veggies. Instant calorie reduction! Here are some other ideas to help you make 1/2 your plate healthy:
- Lunches – fill a whole wheat wrap with broccoli slaw and your favorite protein like sliced chicken and pair with fruit.
- Dinners out – ask your server to steam or lightly saute vegetables and bring a double portion.
- Dinners at home – take any fresh or frozen vegetable you like paired with lean protein. Wilted spinach and already cooked frozen shrimp go great together. Literally this dinner takes 3 minutes to make — you just run the shrimp under hot water to thaw and warm up with fresh baby spinach. A little olive oil and garlic in cooking — that’s it!
What are some other ways you can make 1/2 your plate healthy???
Disclosure: I worked with belVita, Pirates Booty and ReLiv as part of the TV segment. I was not compensated for this post.