If you’re like most of us, around January 1st you’ll resolve to lose some weight and get in better shape. Time has a way of eroding that resolve, but you can fight it. Those are good goals—don’t let them go! To help you in your quest for improved wellness in the new year, we’ve put together a few diet and exercise tips that will help keep you on track.
The Bipartisan Diet
Paleo ideologues and vegan enthusiasts have long debated the proper balance of animal protein to plant-based nutrition. Tana Amen, BSN, RD, has perhaps arrived at the best of both worlds with the Omni Diet. She recommends eating 70 percent plant-based foods and 30 percent high quality protein. This way of eating offers all the foods you need to boost health and lose weight, without feeling hungry.
10 Minutes to Burn
Life is busy and we often can’t get to the gym—but that’s not an excuse this year. Here’s how you can get in a good workout at home in just 20 minutes. Try this suggestion from primal guru Mark Sisson: It’s called “Max Reps Multiplied.” Choose two movements, one lower body focused and one upper body focused, like pushups and squats. Do as many pushups as you can, then multiply that number by four to get a target number to hit in 10 minutes. Get the reps in any way you can. Do the same for squats. If you don’t have time for both, just do one—you’ll be done in 10 minutes.
Full Foods for Wellness
Part of creating a wellness plan and staying on track with eating is consuming foods that keep you full and keep snacking to a minimum. It’s pretty well known that eating foods high in fiber keeps you full longer. But here are a few you might not know…
Green tea contains EGCG, a naturally occurring chemical proven to curb appetite. Spicy foods have been shown to slow your appetite. Drinking water before a meal signals to your stomach that you are full and keeps you from overeating. Fatty fish like salmon trigger leptin, a hormone that communicates fullness to your body. Lean protein signals fullness and doesn’t boost blood sugar.
Wellness Snack Time? Make it a Healthy One
If you are going to snack, here’s how to do it without going overboard. If you plan your snacking ahead of time, you’re less likely to indulge in an unhealthy way. Here are five great-tasting and healthy options that all clock in around 100 calories.
Six cups of popcorn makes for a big snack. Plus it comes with a stout seven grams of digestion-helping fiber.
Nineteen almonds provide a powerful boost of protein, three grams of fiber, and lots of healthy omega-3s. Go for roasted almonds with sea salt—they’re savory and fantastic.
Apple slices with peanut butter provide fiber and a host of essential phytonutrients that you can only get from fresh produce. With the peanut butter, it’s crunchy, creamy, and delish.
A banana is a great on-the-go option filled with muscle-cramp-busting potassium.
String cheese sticks are nostalgic, full of protein, and let you play with your food. Most are around 50 calories, so you can have two.