New Year, New Decade, New You!
If you groan when you hear the word “resolutions” you’re not alone. It’s likely because resolutions, particularly those related to our diets, are often not realistic, are difficult to keep and focus on denial. This year let’s leave that shittake behind and try a new approach.
I recently read an inspiring article about the concept of making micro-resolutions, committing to a behavior for just four weeks, in lieu of the typical year-long resolutions. The idea is that 30 days is long enough to create a healthy habit including eating better.
Notice that I said committing to a behavior, not denying yourself of things. The minute we tell ourselves that we can’t or shouldn’t eat something a whole negative cycle of thinking and emotions follows especially when we mess up or “cheat”.
Here are 12 (positive) food resolutions to keep you healthy in 2020. I’ve broken them down into micro monthly goals but do whatever works for you.
January - Focus on Whole Grains.
A lot of diets these days are focusing on eliminating carbs. But high fiber whole grains like barley and bulgur keep us full longer and are linked to lower blood pressure and cholesterol.
February - Eat Chocolate!
It’s the month of heart health, love and chocolate! Just stick to the dark stuff and check out the 7 proven health benefits of eating 1-2 oz of dark chocolate a day.
March - Incorporate Healthy Fat
Our bodies need fat. Spring is the perfect time to incorporate avocados, one of the most nutritious and delicious fats, into your diet. Slice it in a salad or on a sandwich, mashed into guacamole, or even made into chocolate mousse!
April - Get Fishy!
This month make it a goal to increase your fish and seafood consumption to at least twice per week. Look for varieties high in Omega 3 fatty acids to decrease inflammation and reduce the risk of heart disease.
May - Increase your Oats.
Eating oatmeal has plenty of health benefits including reducing belly fat (just in time for bikini season). But even if you’re not a fan of the hot stuff there are plenty of other ways to sneak oats into your diet. Add a 1/4 cup to smoothies for added thickness and more fiber. Swap it out for breadcrumbs. 1 c ground oatmeal = 1 c dry breadcrumbs and 1/4 c ground = 1 slice of bread. Add granola to your yogurt or bake up a batch of breakfast cookies.
June - Try Plant Based Foods
Challenge yourself to try some meatless meals this month. I’m not talking about a Burger King (highly processed) Impossible Burger. But you could give one of these homemade veggie burgers a whirl.
July - Eat Ice Cream!
Yep. You know you’re gonna do it anyway. But have you noticed that most ice cream brands no longer say “ice cream” on the label? Seriously. Check it out. Most of your beloved brands are now labeled “frozen dairy dessert” because they no longer contain enough real ingredients to legally qualify as ice cream. So just make sure you’re eating the real stuff. Stick to the occasional treat from your local creamery. Otherwise, make sure you’re reading the labels.
August - Add Some Fiber
Continuing with the flat belly theme because it’s still summer, add fiber to your diet with flax meal or chia seeds. They’re a delicious addition to smoothies or sprinkled over salads, yogurt and oatmeal.
September - Swap Your Snacks
Swap our a processed snack or two for whole foods snacks like a hard boiled egg, celery with nut butter, or nuts or low-fat cheese with a piece of fruit.
October - Try New Veggies
The change of season brings with it a whole new harvest of fresh veggies. Try a veggie you’ve never had before. Fennel, kale, collard greens, escarole, and a plethora of pumpkin, squash and more are available now. Be brave!
November - Use Alternative Flours
Commence baking season! Experiment with nutrient rich alternative flours like coconut flour, almond flour, or chickpea flour. Learn more about all the alternative flours and their best use in this guide.
December - Make a Pizza!
Take a break from the abundance of heavy holiday food all around us at this time of year with an alternative crust pizza. Here are 6 ideas. I’m partial to cauliflower (tip - we put goat cheese in ours).
The best way to develop healthy habits is to plan. But if you just don’t have the time then the Zest Chefs are ready to help you with customized prepared meal delivery for a healthier you in 2020.