For most of us, January is the month to reset, regroup and focus on the year ahead. Oftentimes, the New Year’s resolutions to lose weight, exercise, get enough rest and work in time to destress fall by the wayside because of other obligations and unrealistic expectations.
So perhaps this year can be about solutions to strive and thrive, not just survive.
As a registered dietitian, I never cease to be amazed by the number of diets/products hawking the need to detox. Many of these extreme plans result in dehydration, fatigue, water and lean mass loss and are not sustainable.
In addition, most of these plans focus more on what you don’t eat, with a very restricted allowed food list. Even though that might sound like the best way to reset, the problem is that the eating plan is all about body neglect. Eliminating entire food groups or macronutrients is certainly not the way to a #Healthyselfie. If this doesn’t sound appealing to you, why feel compelled to do so. The body does an excellent job of getting rid of what it doesn’t need,, we don’t need to detox, but if you shortchanged your produce intake over the holidays, now is the time to do right by your body.
So why no focus on what to, rather than what not to do when it comes to self-restoration and renewal? I love the idea of add rather than subtract and produce can help you do just that. The beauty of produce is that it can help you fill up, not out. Produce has a high water content to take up more stomach share for fewer calories. Produce has fiber to make you feel fuller between meals. Produce provides the chew so you get mouth enjoyment from what you eat. Produce provides visual appeal from the rainbow of colors. From fresh to frozen, canned or dried restock your fridge and cupboard for #healthontheshelf with produce any day in every way @fruitsandveggies #haveaplant
So instead of the idea of detox, how about restock? How can you add more produce to every meal and snack?
BREAKFAST
Extra spinach in your morning smoothie
Berries in your bowl
Applesauce or pumpkin in your oatmeal
Peppers, mushrooms, onions in your eggs
Breakfast burrito with leftover veggies, veggie sausage and salsa
LUNCH
Canned tomatoes in your salad
Frozen veggies added to your soup
Shredded cabbage in your wrap
Fruit on your salad
Bean dip as a salad dressing
SNACKS
Veggie chips that are made from freeze dried vegetables
Salsa with mango added
Roasted chickpeas or other beans on their own or added to popcorn
Hot tomato juice
Fruit s-mores with fruit and nut butter or fruit and a thin spread of cheese
DINNER
Want to capitalize on the Dry January trend? You are not limited to plain water. How about mocktails of vegetable juice, or a loaded Virgin Mary- bring on the veggies, or a spritzer of 100% juice, added fruit and seltzer water, or a margarita without the tequila but frozen berries with lime juice and a flavored, no sugar added seltzer?
Roasted vegetables with fruit added for that sweet surprise
Stirfries with extra veggies over a layer of diced cauliflower, shredded carrots or Brussel sprouts
Tacos with red cabbage, mango, salsa, black beans
Lettuce wraps filled with shredded veggies and edamame
Chili with extra beans and veggies added
Dessert of baked fruit with a drizzle of juice for sweetness
A plate that delivers on eye thrill and gut fill with flavor to savor will help you restore and allow your body to do more. #plentyin2020 @fruitsandveggies #haveaplant #producetoperform
