- Kellie Blake RDN, LD, IFNCP
A Dietitian's Top 10 Things to Try in 2019
We're more than halfway through 2019! I sent these tips out at the beginning of the year and they are still relevant today! It's never too late to make lifestyle changes that will improve your health and quality of life. 2019 can still be your best year yet, especially if you focus on making some healthy changes to your nutrition habits. In order to be the best athlete you can be, prevent or reverse chronic disease, or set yourself up for a life free of disease, you must start with food first! Here are my top ten nutrition related suggestions for 2019 to get you on the path to healing and wellness:
EAT VEGETABLES FOR BREAKFAST! I know it sounds odd, because we are so accustomed to choosing grain based cereals, bars, toast and sugary breakfast items. But, those items are going to increase your blood sugar, which causes an increase in your insulin response. You’ll feel drowsy and could ultimately develop a metabolic disorder. Try making a couple of extra vegetable servings at dinner the night before and bring leftover vegetables for your breakfast. You’ll feel more energetic and you’ll be loading up on nutrients!! YAY!!
LOAD UP ON GREENS! Try all different types of greens! You’ll be maximizing nutrient intake with minimal calories! Greens are great to add to smoothies, to eat raw in salads, or to add to soups! Kohlrabi, leeks, dandelion greens, spinach, and chard are all AWESOME!!! Check out a couple of my favorite recipes using greens below!
GO NUTS! Eat ¼ cup raw or dry roasted nuts each day – peanuts DO NOT count. Be sure to check your labels as many nuts are processed with unhealthy oils. You can also buy raw nuts and roast them on your own.
LOVE FAT! Choose olive oil daily, but avocado, coconut, ghee and grass-fed butter are all great options too! Do not fear the fat, our brains thrive on healthy fats and fats are crucial to every cell in the body! Plus, they make you feel full and you’ll likely notice a decrease in appetite.
DRINK UP! Water that is! Many times we think we’re hungry, but actually we are dehydrated. Stop with the soda (even diet) and cut out other calorie and sugar laden beverages.
TRY GREEN TEA! Unsweetened varieties. It’s a great way to get some powerful antioxidants and it tastes great. If you don’t like the flavor, you can sweeten slightly with organic liquid stevia.
FAST INTERMITTENTLY! We have been trained to eat three meals and a couple of snacks each day. However, our bodies are able to perform vital functions when we allow them to rest from the process of digestion. Eating is oxidatively stressful and supplying a constant supply of food can be harmful in the long run. Try skipping that snack before bed and don't eat again until mid-morning the next day. A 12 - 16 hour fast overnight can really help your body repair itself. Intermittent fasting can be done by most people, but check with your healthcare provider first.
FOCUS ON PLANTS! Meat, poultry and fish should be a side item and do not need to be consumed at every meal. By focusing on plant based foods, you can maximize your nutrient intake!
LEARN TO COOK FOR YOURSELF! By now, we should know that making our own food is the healthiest option. We can better avoid foodborne illnesses and we are in control of what goes into our bodies. Many restaurants use unhealthy oils and additives in cooking and you are at their mercy. Learning to cook for yourself is empowering and helps you create a healthy foundation for your lifetime! You can experiment with new recipes and create your own masterpieces to be enjoyed by you and your family! Plus, when you make your own food, you have plenty of leftovers to bring for lunches and snacks.
CUT SUGAR OUT OF YOUR LIFE! This is a difficult relationship to break! Everyone loves sugar and the more sugar you eat, the more sugar you crave! But, sugar is a root cause of all chronic diseases and can lead to numerous physical and mental issues. Start by avoiding any added sugar (listed right on the food label) and then move on from there!
Perfect Cruciferous Smoothie
16 ounces unsweetened vanilla almond milk
1 Tbsp organic Beetroot powder
1 Tbsp organic chia seeds
2 Large Cauliflower Florets
1.5 cups raw organic spinach
1 cup raw kohlrabi leaves
1 cup frozen organic blueberries
2 scoops organic vegan protein powder
Blend all ingredients except cauliflower and blueberries on high. Add blueberries and cauliflower and blend on high until smooth. Enjoy the cruciferous goodness! The flavor is amazing and you won't even notice that you're consuming vegetables! For more great smoothie ideas visit this link
Bean and Leek Soup
32 ounces organic vegetable broth
2 garlic cloves, minced
1 large yellow onion, chopped
2 large carrots, sliced
28 ounce can of organic diced tomatoes
2 leeks, chopped
1 (15oz) can organic black beans, drained
1 (15 oz) can organic pinto beans, drained
2 Tbsp olive oil
Saute garlic and onion in olive oil until softened. Add remaining ingredients, bring to a boil. Reduce heat to low and simmer for 25 minutes.
If you need help creating an overall healthy nutrition plan, contact us. We provide free 15 minute phone consultations!
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