Healthy Eating In The New Year My Tips And Recipes

It's the age old tradition. We make New Year's Resolutions, and sadly, most of us break them before the end of January. So, if you're struggling to get back on the wagon, I wanted to share some tips and recipes that help me balance healthy eating in the new year.

I won't say I stick strictly to my healthy eating 100% of the time. I mean, keeping it real, who actually does? Life intervenes and stuff happens. But, I balance the occasional misstep with more of the healthy than the unhealthy. And, through all my education from my chosen weight loss program, I know how to snap back from stepping off track every now and then. And, it works. I will be forever grateful to the folks who guided us in that journey.

Several years ago my husband and I each lost close to 75 pounds. And, in doing so I tucked away a few tips and recipes that I carry with me today. I'll go to the files and pull those out from time to time. And, I especially do so in the first few months of the new year after indulging a bit over the holidays. That's when I decided to share my tips for healthy eating in the new year.

So, one of the first things we learned in our weight loss journey was to define our "why." Everyone needs to explore why they want to lose weight and get healthier. Mine was simple. I wanted to feel better and take care of my health not only for me but to be there for my family, too. We were instructed to actually write this in a letter to ourselves. Then, we put it in an envelope we addressed to ourselves. And, once we reached our goal, our coach mailed the letters back to us. Once you've reached the summit, it's a nice reminder to stay the course.

Another helpful mindset exercise was to watch healthy, goal oriented podcasts. As much as I enjoy cooking I have a habit of going down a rabbit hole of not so healthy recipes on Pinterest. And, that triggers me to want to cook all the sugary and cheesy dishes. So, I make a conscious effort to seek out healthier options to fuel my brain.

But, what about the food? I learned that fat is not the enemy! Decades ago we were led to believe by the diet industry that 'no fat' was the way to go. However, proper amounts of healthy fat throughout the day keeps us satiated so we don't have cravings and binge sessions. My go to fats for cooking are olive oil and avocado oil. And, I start the day with a tablespoon or two of full fat half and half in my coffee. Dirty little secret...when you go for lower fat, the sugar content is amped up!

We also learned the importance of electrolytes we add to our water. You can buy them online or in drug stores or vitamin stores and some higher end grocers. And, of course we keep our Yeti filled all day with water. We rarely, if ever, drink any soda. And, surprisingly, I don't miss it.

Another food tip is cauliflower. I used to hate it...but, now we use riced cauliflower in soups or as rice. It's in the frozen foods section and is microwavable. Try it!

Also, go for the proper amounts of healthy proteins like chicken, fish, and beef. My portions while losing weight were 3 oz. of cooked protein like beef, 4 oz. before cooking. It's different depending on each person or gender...men get more typically.

But, don't overdo on dairy, nuts or fruits while in weight loss. And, now I enjoy berries such as strawberries and blueberries with a little whole fat Greek yogurt. Also, another trap to watch for is the dreaded 'healthy protein bar.' Read the labels. A lot of the ones on the market are packed with sugar. But, you can find some good ones if you do your homework.

And, finally, I make a meal plan every week. I shop only for what I need for the dishes I plan to make each night. Keep the temptations out of the house. But, keep a handful of easy go to meals that satisfy the points of a healthy diet so you can enjoy healthy eating in the new year.

I've made 'fries' out of jicama, noodles out of zucchini and lettuce wrap tacos and burgers. But, with my love of Asian food, there is one I made almost every week. Egg Roll In A Bowl is still a go to for me. So, I thought I'd share it with you. Enjoy your healthy eating in the new year!

It's not too late to reverse your worst habits (stopping smoking, drinking, over-eating, and more) and immediately start living a happier, healthier life. Belching, bloating, and constipation you may not want to talk about these digestion problems over dinner, yet how and what you eat (or don’t eat) could actually be among the bad digestive habits causing these issues.

For everyone looking for natural solutions to avoid or alleviate digestive upsets like bloating, burping, and irregularity, (to name a few), Dr. Julie Gatza (Dr. Julie) is here to share how losing a few tummy-troubling habits can turn your gut health - and your life - around. See the list of 10 of the most unhealthy habits that are worse for you than you thought.

The International Foundation for Gastrointestinal Disorders suggests avoiding physical activity after eating as it can interfere with the digestive process.

Pickles, sauerkraut, kefir, and yogurt are great ways to feed the healthy bacteria in your body that help maintain your entire gastrointestinal tract.

During periods of stress, blood and energy are diverted from your digestive system, interrupting the breakdown and absorption of nutrients, potentially leading to various gastrointestinal problems, such as indigestion, constipation, or diarrhea.

It’s easy to become camped in front of one’s computer monitor, but exercise can improve your digestive health and reduce symptoms of constipation. It can also help reduce inflammation, of benefit in preventing inflammatory bowel conditions.

Ample hydration helps flush toxins from the cells and eases constipation. You’ll drink more water during the day if you flavor it overnight with berries or cucumbers.

A study published in the Canadian Journal of Diabetes concluded that eating dinner approximately two hours prior to bedtime at least three times a week was associated with severe and frequent heartburn.

Because our digestive system breaks down proteins and starches at different rates by using different enzymes, it’s healthier to eat our steak first, give our digestive system about 15 minutes to digest it, and then eat our baked potato. Digestive enzyme supplements should be used before meals to assist digestion when meats and starches are consumed together.

A fiber-poor diet interferes with regular bowel movements and may promote a variety of digestive disorders. Leafy green vegetables are an excellent fiber source.

Sugar-sweetened soft drinks may provide instant pep, but a 2019 study published in the journal JAMA Internal Medicine found those who drank two or more glasses a day had a higher risk of dying from digestive disorders.

Diets comprised of processed fast foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats, and artificial sweeteners may improve your digestion and protect against digestive diseases.