New Year – New You?

Whether you want a better relationship, a fitter body or a sharper mind, people all over the world reflect on how to improve their lives at this time of year. It is likely that health and wellness resolutions are on a lot of minds. A poor diet can easily cancel the positive effects of a workout routine so you need to also focus on nutrition when trying to lose weight and body fat. Changes in diet may take a little planning but the changes you make will quickly become routine, and you will feel better for it.

Here are some nutrition changes that you could make a priority for 2017:

1. Practice portion control. Whether cooking at home or eating out, make a conscious decision to limit the food on the plate to reasonable portions. Use smaller plates, if that helps trick the mind into the new routine. Eat until satisfied, not until full and eat more vegetables.
2. Minimize artificially sweetened foods. Check labels for ingredients. Skip foods that contain aspartame, saccharin and suclarose because although they may be calorie-free, research links them to major problems in some people like migraines, stomach sensitivity and weight gain. If you are craving something sweet, reach for fruit or use spices like cinnamon and nutmeg for a sweet-like flavouring.
3. Don’t eliminate all fats. The body does need a certain level of good fats, such as monounsaturated fatty acids and polyunsaturated fatty acids. These good fats can be found in olive oil, olives, peanuts, pecans, almonds, avocados and sunflower oil.
4. Eat less refined white bread. You do not need to eliminate carbohydrates and bread altogether from the diet, but refined white bread is basically empty calories. Instead, choose 100% whole wheat bread and practice portion control.
5. Get enough essential nutrients. While it is important to make certain that you meet all the daily requirements for vitamin and minerals, pay special attention to three essential nutrients: Calcium (found in dairy foods and dark leafy greens), Choline (found in eggs), and Vitamin D (found in salmon, mushrooms, milk and the sun).
6. Opt for flavour over calories. It is easy to add butter and cream to meals to add flavour, but try a healthier approach. Buy fresh herbs from the grocery store or farmers market (or grow your own herbs, you can grow them on a windowsill or in the garden for an added bonus of exercise). Adding fresh herbs to the next meal will boost the flavour with virtually no additional calories.
7. Drink lots of water. Sodas and sports drinks are loaded with sugar, calories and artificial ingredients, all of which can affect your body and lead to weight gain. Instead, drink 8 ounces of water 8 times a day. Every system in the body needs water to function properly. It can also help you feel full and more satisfied. If water seems too boring, add lemon, lime or cucumber slices for a refreshing twist.
8. Reduce the calories in coffee. Caffeine in moderation actually has several benefits, but loading it up with fat (cream) and sugar (artificial sweeteners) does more harm than good by adding calories and artificial ingredients. Use flavoured coffee beans and go for skimmed, almond or rice milk.
9. Pause during meals. When you are eating a meal your body needs time to let your brain know that it is full – this takes about 20 minutes. So slow down when you are eating, for example, you could put your fork down or sip some water or talk to your family – basically take your time with your meal. Not only will that allow you to eat less but it is also better for your digestion.
10. Plan ahead when eating out. Check out restaurant menus on-line and decide in advance (before hunger sets in) on the healthiest option. If necessary, split the meal in half and take the rest home.