New Year's Diet Resolution

On Our Minds

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While we don't subscribe to fads, we are happy to see more and more people talking about mindful eating. It is certainly nothing new or groundbreaking, but it doesn't get the attention it deserves. Mindful eating is usually overshadowed by the newest diet or supplement regime. Why? Well, it doesn't sound as enticing as "lose weight fast" or "get your dream body in a month". It's not a quick fix, but moving towards mindful eating can be the last fix you'll ever have to make on your nutrition journey.

Mindful eating is more than just paying attention and slowing down when you eat. When you're eating mindfully, you are eating based on physical hunger rather than eating based on emotional cues (such as eating when you're feeling lonely, tired, stressed or bored). It involves giving thought to your food choices. Where is your food from? How will it nourish your body? What are the flavors and textures like? Does it make you feel satisfied and energized? 

Eating mindfully can help put you more in tune with your body, help you develop a healthier relationship with food, and help you achieve and/or maintain a healthy weight. A few ways to practice mindful eating include eating without distraction (phones, TV, computer, work), slowing down between bites, and paying attention to the flavor and textures of your food. For example, the creaminess of an avocado or the crispness of a fresh apple. 

This year, we challenge you to stop the diets, the "quick fixes", and the battle with the scale. Are you in?

In Good Health, 
Lisa Brown & Jennifer Medina

The New Year's Diet Resolution

Every year, millions of people make a New Year's resolution related to losing weight or starting a "diet". It's not surprising that people are anxious to get back on a schedule and more consistent eating habits after the holidays. But for the most part, New Year's resolutions don't last very long. Why? Many people create unrealistic resolutions and expectations for themselves, or they make a resolution they think they "should" make (and it's not something they actually want to do). Or, when they fall off the plan momentarily they get discouraged and don't want to continue. 

While it's great to have a goal, if you try to do anything too extreme (fad diet) and have expectations that are above and beyond what is doable (or healthy), little progress will be made. 

If you are someone that's truly motivated by setting a New Year's Resolution, that's great! We get that feeling of having a "fresh start". So, here's a few tips that we hope will be helpful as you work towards your goal. 

  • First, make only one resolution. Focus on one change at a time, not on overhauling your entire life.
  • Personalize your plan.Diets don't work. Instead of focusing on weight and what you cannot do or eat, focus on the positive things you can do for your body. For example, including vegetables with every meal, drinking two extra cups of water each day, or starting to cook two meals at home each week. As you start to conquer these smaller tasks, you'll feel more willing and able to take on more. And you'll be improving your health in the process!
  • If you feel like you just want a "quick fix" or want to speed up the process, think about how that worked for you in the past. Truth is, these "solutions" never work. They always backfire and just end in frustration and an overall decline in health and well being. Enjoy the process of really taking care of your body this year.

On the Lighter Side

Final Thoughts

Setting goals for yourself is great, but there's no need to take it so seriously. When you make the process fun, it's easier to get through the hardest parts of change and helps to keep you motivated. Trying to cook more meals at home? Listen to music while you cook or look up interesting recipes to make. Trying to be more active? Take a dance class or go rock climbing. Make your journey unique to you. Enjoying the process makes you more likely to stick with it!

 
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Recipe of the Month:
Sweet and Sour Turkey Meatballs with Polenta

Total time: 30 minutes

Ingredients:

  • 3 cups unsalted chicken stick
  • 1/4 teaspoon kosher salt
  • 3/4 cup stone-ground polenta
  • 1 tablespoon unsalted butter
  • 1 1/4 lbs 93% lean ground turkey
  • 2 tablespoons dark sesame oil
  • Cooking spray
  • 1/4 cup water
  • 1/4 cup unsalted ketchup
  • 2 tablespoons Sriracha (hot chile sauce)
  • 1 1/2 tablespoons oyster sauce
  • 1 1/2 teaspoons Worcestershire sauce

Directions: 

  1. Bring stock and salt to a boil in a medium saucepan over medium-high heat. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 25 minutes or until liquid is absorbed and polenta is thickened. Add butter, stirring until melted. 
  2. Combine turkey and sesame oil in a medium bowl. Divide and shape turkey mixture into 20 meatballs. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add meatballs to pan; cook 6 minutes, turning to brown on all sides. Add 1/4 cup water and remaining ingredients to pan, stirring with a whisk; bring to a boil. Return meatballs to pan. Cover, reduce heat, and simmer 5 minutes or until meatballs are done. Serve over polenta.
lisa brown