The new year is coming and we all have big plans to be healthier. Which is great…. I just have one request: be smart about it!
– Don’t go get a gym membership if you hate the gym – you won’t go, just like last year.
– Don’t waste your money on anything that advertises a weight-loss plan that is easy, fast, effortless etc – we all know that it is none of those things and, sadly, never will be.
– Don’t buy weight-loss supplements – green coffee bean extract and red raspberry leaf are not going to magically melt those unwanted pounds away (no matter what Dr. Oz says)! Many of these supplements are not tested for long enough periods of time in controlled randomized trials and could end up doing more harm than good.
– Most of all PLEASE don’t stop eating wheat/gluten unless you have an intolerance or allergy – people don’t lose weight because they cut out gluten. It is because they now can not eat many of the highly processed, high carbohydrate foods they were eating before. Although, I do agree that we consume too much processed wheat in general (cakes, cookies, breads, pasta). Why not try some wheat berries or kamut instead?
99% of people that come to me for weight loss advice have one thing in common:
They have an irregular eating schedule – usually excluding breakfast with a heavy intake in the evening.
If you are guilty of this (even a little), this is a great place to start. Resolve to have breakfast (with in 1-2 hours of waking up) just 2 days a week more than you do now. Coffee does not count! This “breaks the fast”, gets your metabolism going and preps your body to burn energy! …. and then you reply with:
“Well, if I eat breakfast I am hungry 1-2 hours later, and when I don’t eat breakfast I am fine until noon.”
This is very common. To combat this make sure you have a hearty breakfast including lots of fiber (at least 7-8 grams), 20-30 grams of protein, and drink lots of water (or tea). If you are still hungry later, listen to your body and eat a balanced snack including protein and carbohydrate.
- apple and peanut butter
- cottage cheese and raspberries
- wasa/ryvita crackers and hummus/light cheese – try the muesli ones :)
You get the idea.
Do not go long periods without food. Eating when you are only a little bit hungry is much better than eating when you are starving. You will eat less over the course of the day this way, trust me.
Pressed for time in the morning? Here is a great recipe from Alive magazine to help you out.
Slow-Cooked Apple Pie Oatmeal – makes 10 servings
- 2.5 cups steel cut oats
- 4 cups water
- 4 cups whole milk
- 2 apples, cored and chopped
- 1/2 cup dried cranberries
- 1/2 cup raisins
- 1 tbsp each ground cinnamon and ginger
Lightly brush sides of slow cooker with oil. Combine all ingredients in slow cooker. Cover and set to low. Cook until plump and soft, about 4-5 hours. Stir half way through.
Portion into glass containers and let cool. This can be refrigerated for up to 5 days.
In the morning, re-heat (at work if that’s easier), thinning with more milk as desired. Top with nuts, fresh berries or sliced banana, a drizzle of maple syrup and some Greek yogurt (to up the protein).
This breakfast would be a great way to start the new year and get you well on your way to a new you! I wish you a fabulous and healthy year!