k Yourself Into Doing So RE WATER!
It’s the new year, and for many people, getting their eating habits back on track is one of their top resolutions. With Halloween candy, endless feasts, and sweet treats, we might have overindulged during the holiday season. Luckily, the new year is the perfect time to get back on track! BRING YOU DOWN 3 Ways to Get Your Nutrition Back on Track in 2023! DON’T LET HOLIDAY EATING
DON’T FORGET THE STRAW. Straws help you consume more fluid in a shorter amount of time. Whether at home or a restaurant, sipping water through a straw can help you take in more without realizing it. BUILD A ROUTINE. For many, drinking water just slips their minds. By building a routine, you’ll be on your way to meeting your daily hydration needs without thinking twice. For example, you can get in the habit of drinking one large glass of water before bed and another upon waking. A large glass of water before each meal is also beneficial. FLAVOR YOUR WATER. Whether you use citrus, mint leaves, cucumbers, or other flavor enhancers, giving your water a hint of a favorable taste will help you drink more without feeling like a chore. Whether consuming water is difficult because you are busy, forget to drink, get bored by the flavorless taste, or dislike the taste, with these tips, you are sure to be on your way to maintaining hydration.
Here are a few eating habits you can implement this month to start your 2023 off right.
FOCUS ON PROTEIN! Any time you prepare a meal, try building your plate around the protein you eat. That can be red meat,
chicken, turkey, fish, or any protein source.
Protein is your nutrition’s secret weapon. It helps you feel full for longer, and your body absorbs more of it, too. After a good workout, you’ll obtain more of those much-needed calories through protein than carbs and fats.
AIR FRYER ROASTED SALMON WITH SAUTÉED BALSAMIC SPINACH
This recipe is healthy, affordable, and quick to make on busy nights when you need dinner in a pinch!
GO GREEN After choosing your protein, the next step is piling on those greens! Any veggies, really. Vegetables are not only filled with micronutrients, but they also work toward helping you stay satiated for longer. This is partly because you can eat a ton of vegetables for very few calories, so they’re taking up more space in your stomach with less caloric cost. Aim to have your plate at least half filled with vegetables for your meals. END WITH A CARBOHYDRATE Yes, it’s true! You can eat carbs and still have an overall balanced and healthy diet. The trick here is only to allow carbs to take up one-fourth of your plate. So, while protein and veggies are the main stars of your meal, carbs like rice, pasta, and potatoes still have a spot! Carbs don’t keep you satiated, so you’ll get hungry faster and eat more in the long run if they dominate the meal. You’ll also receive less nutritional value from these foods, so they’re not aiding your body as vegetables or protein might. Hopefully, these tricks will help you feel more confident about getting your nutrition back on track in 2023. They’re easy, and you don’t have to feel restricted trying them out, either!
INGREDIENTS:
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3 tsp olive oil, divided
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Dash of crushed red pepper flakes 10 cups fresh baby spinach (about 10 oz) 6 small tomatoes, cut into 1/2-inch pieces 1/2 cup balsamic vinegar
4 salmon fillets (6 oz each)
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1 1/2 tsp reduced-sodium seafood seasoning
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1/4 tsp pepper
1 garlic clove, sliced
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DIRECTIONS:
1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-quart stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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