by Brian Anderson, owner, Complete Nutrition
Why not attack the age-old “lose weight” and “eat healthier” resolutions from a different perspective and cut them into more manageable pieces? It could actually work! Here are four do-able New Year’s resolutions for a healthier you in 2016.
Resolution 1: Eat more Omega-3s
Solution: Seek out seafood
Getting more foods rich in Omega-3 fatty acids might just help you keep your blood pressure down. Researchers have found that among 4,680 healthy adults, those who consumed the highest amounts of Omega-3 fatty acids in their diet, had the lowest rates of hypertension. Research also suggests that they can help improve your mood, which we all need a little help with during the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish such as salmon, sardines and some types of tuna. Not a fish lover? Substitute it for walnuts and flax, which are good non-fish sources of Omega-3s. Also consider using Omega-3 supplements as a good alternative if fish isn’t your favorite food.
Resolution 2: Pile on the veggies
Solution: Get out your roasting pan
The majority of Americans don’t eat the daily recommended three or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. If you have the mindset of “vegetables don’t taste good” but know you should eat more since they are teeming with healthy nutrients and fiber, get out your roasting pan. Roasting vegetables caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner: pop a pan of them in the oven and make the rest of dinner while they roast.
Resolution 3: Increase your fiber intake
Solution: Experiment with whole grains
Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. However, the average American eats about 14 grams of day, whereas the recommended daily intake is 21-38 grams. One of the easiest ways to increase your fiber intake is to eat more whole grains. Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire.
Resolution 4: Rein in your sugar addiction
Solution: Make low-sugar treats to satisfy your sweet tooth
Americans eat too much sugar. We consume 355 calories — or 22 teaspoons — of added sugars a day. The American Heart Association advises we eat much, much less than that. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time.
If you have questions on these resolutions or on how to live a healthier lifestyle, come see us at Complete Nutrition. We have all the tools to make this New Year great for you.