Spotlight

Tips for Successful Healthy New Years Resolutions

Yes folks, it’s that time we all start thinking about those New Year’s resolutions.  The top two resolutions that we see year after year are get healthy and lose weight.

If you have made one of these your 2017 resolution, I am here to give you some motivation!

Start from the inside…80% of weight loss is based on your diet, not your exercise routine. You can’t workout a bad diet and on top of that, you certainty cannot affect your long term health if you are not providing your body with the nutrients it needs to thrive or heal.

Below are a few general guidelines to help you on your journey to optimal health.

Eat Fat Get Skinny

By now most of us know that including fat in our diet is good for you, but do you know why?  Do you know the kinds of fat that are “good” fats?

There are four different types of fats that can appear on nutrition labels: trans, saturated, polyunsaturated and monounsaturated.

The “Bad Fats” are trans and saturated fats. These are linked to raising bad cholesterol (LDL) and lowering good cholesterol (HDL).  They are found in foods many of us know to be unhealthy, like fried foods, doughnuts and pastries. They can also be hidden, so stay far away from anything with “partially hydrogenated oils” on the label.

The “Good Fats” are polyunsaturated and monounsaturated.  They promote cell development, nerve activity, brain functionality, and can help reduce the risk of bad cholesterol, heart disease, stroke and diabetes.  They also help prevent belly fat.  These are found naturally in fish, meat, nuts, vegetables, and even herbs & spices.

My favorites are:
Salmon
Nuts & Seeds (Brazil Nuts, Almonds & Flaxseed are my go to)
Avocados
Full Fat Dairy
Coconut Meat
Olives & Olive Oil
Turmeric

Get Your C on

Vitamin C (or ascorbic acid) is a powerful antioxidant that can prevent oxidative stress, improve skin and the appearance of wrinkles, and help turn food into energy. It is also an essential nutrient for your immune system, and is not naturally produced by the body.  Most people will reach for a bottle of supplements when they are sick but if you fill your body with Vitamin C from real food daily, you are less likely to get a cold in the first place.

The minimum dosage recommended is 90mg, however, I personally have over 2,000mg per day between food and supplements (it is a water-soluble vitamin so the body will not absorb the excess and will ultimately flush it out)

My favorite Vitamin C filled Fruits (per cup):
Strawberries 58mg
Lemons 38mg
Kiwi 92mg

My Favorite Vitamin C filled Veggies (per cup):
Kale 120mg
Broccoli 64mg
Peppers 177mg

So how many fruits and veggies do we need anyway?

We should be consuming a minimum of 3 cups of vegetables and 1 cup of fruit per day.  Though eating your broccoli at dinner is great, your body needs triple that amount to stop surviving and start thriving.

Throw a piece of fruit in your bag each day and try to incorporate a salad either for lunch, or with lunch as well as dinner.

Raw vegetables, typically added in salad, have a higher nutrient content since they have not been cooked.

 

angelina-policastri
Angelina Policastri
Nutritional Therapist
Vice President of Business Development
Dartcor Food Services

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