January is the time of New Year’s resolutions. For those who have made health and wellness your priority let me start with a few helpful nutrition tips:
1) Stay Hydrated. It may be hard to do in the cold winter months, but it is essential. Your muscle tissue is about 70-75% water. Having water helps in digestion through saliva and stomach secretions and eliminates waste products through urine and sweat. Your muscle glycogen holds on to a considerable amount of water. Water removes lactic acid from exercising muscles which is an advantage for athletes who are well hydrated. Dehydration can leave you feeling tired and lethargic. Try adding fruits and veggies such as cucumber, orange, strawberries to your water to enhance the flavor. This will increase your likeliness to consume it. Consuming broths in cold weather can also help you keep hydrated.
2) Watch Your Portions. Too much of a good thing may not be too good. Generally it is not one food item that makes us overweight, but the overall amount. Follow the “My Plate” for some general recommendations. Make half your plate fruits and veggies, ¼ of your plate complex carbs, and ¼ of your plate protein.
3) Eat every 2-4 hours to avoid overeating. This also keeps your metabolism running smoothly.
4) Eat a Protein at every meal. Incorporate healthy proteins like seafood, lean meats, egg whites, eggs, yogurt, cheese, nuts or beans at mealtimes or snacks.
5) Pantry Makeover. Stock your kitchen with healthy easy essential food items that you can throw together and prepare a healthy meal in under 30 minutes.
6) Eat more Fiber. Fiber aids in digestion, prevents constipation and increases fullness which helps with weight loss. The average intake should be 25-30gms of fiber per day. This can be done by adding beans, legumes to meals or using them as a main meal 2-3 times per week. Choose foods with at least 3gms of fiber or meal per serving. Incorporate at least 5 servings of fruits and veggies per day.
Hope Everyone’s New Year has gotten off to a Great Start!
If you are looking for a personalized program that fits your lifestyle call
Jodie at 718-761-7380 who can help you get started!!!