Now that you have committed to making exercise a New Year's resolution, the other part of that equation is eating right.
The News asked Melissa LeBlanc, registered dietician and nutrition consultant at Satori Integrative Health in Steveston, to provide our readers with some great tips to help you choose healthier choices as well as a list of power foods that boost your immune system, and are packed with nutrients and antioxidants.
The start of a new year is a great time to make some goals for the year ahead, but can also be a challenging time if we don't know what to change and how to change it. New Year's resolutions seem to come and go, and an estimated 88 per cent of resolutions end in failure.
A theory behind this is that people try to change too many things at once. Here is LeBlanc's five-step plan to making long-lasting changes when it comes to our eating habits:
1. Don't try to overhaul your diet overnight, focus on one thing at a time;
2. Establish a long-term and shortterm goal;
3. Your short-term goal should be a S.M.A.R.T goal - Specific, Measurable, Achievable, Realistic and Timely. For example, instead of saying "I will eat more fish," you can say "I will eat fish twice a week." The latter statement meets the S.M.A.R.T criteria;
4. Have an action plan for your goal. If you plan on eating fish twice a week, it may be helpful if you lay out a plan to ensure that you meet your goal. An example of an action plan might look like this:
? Purchase fresh or frozen fish when I'm at the grocery store;
? Look up a couple of recipes that my whole family will enjoy;
? Include canned tuna on a salad for lunch.
5. Old habits are hard to break, and new ones take time to build. Be patient. When you have achieved your goal reward yourself with something other than food.
FOODS TO FOCUS ON:
When it comes to changing eating habits, people tend to focus on what they can't have, not what they can.
For 2012, I would like to encourage people to change that around and focus on getting more fruits and vegetables on their plates.
A great place to start is right here in our own backyard. Visit the local farmers' market and go for what's local and seasonal.
It's a great activity to do with your family. You can listen to live musicians, get your kids' face painted and taste really good food.
I love strolling the market on a crisp Saturday morning and finding fresh ingredients. When I come across an ingredient that I am unfamiliar with, often times there's a vendor nearby happy to give me suggestions and cooking tips.
FALL AND WINTER:
? Dark leafy greens are plentiful all year round - kale, Asian greens, and beet greens are easy to prepare. Simply steam them and drizzle with a little olive oil and lemon juice. These vegetables are rich sources of folic acid, vitamin A, vitamin C, calcium, and fibre.
? Winter squash - Out with the potatoes and pasta and in with the squash! This is a powerhouse of nutrients. An excellent source of vitamin A, potassium, and antioxidants. Steamed or roasted, squash is a great addition to any meal.
? Hazelnuts - Ok, these are neither a fruit nor a vegetable, but I wanted to mention them because they are local! Fresh from the Fraser Valley, hazelnuts or filberts are similar in nutrients and a great alternative to almonds
? Apples and pears - Crispy and juicy, these are packed with antioxidants and fibre.
