NEW YEAR!! HAPPY
New Year. New You? Dedicated You? Disciplined You? Refocused You? Consistent You? Which one are You? January is the time for new goals, resolutions, gym memberships, and body-mind awareness tactics. It is the time (many of us) try to make commitments we haven’t been able to keep before. Why? Why do we try to make commitments we haven’t kept before? Why do we try to leap into a complete lifestyle change in one week? Why not look for a better solution to a steady lifestyle adjustment? First and foremost, I am proud of you for wanting to make a change and lifestyle adjustments. I am proud of you for wanting to be more committed. I am proud of you for wanting to be healthier and to live longer. Let me help you, though. Rather than trying to turn your world upside down and make complete 180-degree changes in several areas of your life, take one step at a time. We need to learn to sit before we crawl, crawl before we walk, and walk before we run — so why not keep this thought process as we continue through big changes in our lives. I’d like to give you my top five tips to improve your lifestyle in the new year. In my opinion, these are tips you can take day by day — hour by hour — in order to make maintainable lifestyle adjustments forever. With this, I’ll give you my top five snack ideas and top five recipes our house loves. Of course, these aren’t the only tips, snacks, and recipes we have and use, but they are just to help get you started.
of berries, or half a sweet potato at your breakfast and/ or lunch. Try to focus on only complex carbohydrates like vegetables with your protein at dinner. Your body does not actually need other carbohydrates (like rice, potatoes, pasta, and bread) at dinnertime. Load up on your fiber and pair it with your protein for a satisfactory dinner! 5. Sleep — Aim for 7–8 hours of adequate sleep at night. If you are having difficulty sleeping, this could be a blood sugar instability problem, vitamin deficiency, high cortisol level, or oxygen deprivation which can all be reversed with the right evaluation and assessment. Vitamins are vital to our muscles, organs, brain function, relaxation, and blood sugar stability. If our blood sugar is unstable throughout the day, it will be unstable throughout the night, which interrupts our sleep. To help resolve this, see tip No. 2: MORE PROTEIN! Do you have questions about these specific tips? If so, ask me. Now, these are general tips. They may need to be adjusted slightly for you, your father, your sister, your daughter, or your friend. But these should help to get the ball rolling this year.
So, for my Top 5 EASY Snack Ideas:
1. Siggi’s Plant Based Yogurt (Tan Label) — 10 grams of protein. 2. Apex Meat Stick — 16 grams of protein. 3. Dairy Free Chicken Salad — with shredded chicken, plant based plain yogurt, yellow mustard, seasonings, celery, onion, and parsley. YUM. 4. Flex Chips — 10 grams of protein per individual bag (or 24 chips). 5. Owyn Protein Shake — 20 grams. For the Top 5 Recipes from “The Ultimate Guide to Gluten Free and Dairy Free Recipes”:
Here We GO ...
1. Water — Wake up and drink 16 ounces of water on an empty stomach when you first roll out of bed in the morning (yes, before the coffee). You could actually chug your 16 ounces of plain water before the coffee pot even turns on and warms up. Then, carry a 30-ounce cup with you and refill this 2–3 more times throughout your day. 2. Lean Protein — Enjoy every 2–3 hours during the day starting within two hours of waking up in the morning. Focus on a protein at each meal, and snack during the day. This may look like 20–30 grams of protein at each of your meals and 10–15 grams of protein for your snacks depending on your goals, size, gender, activity level, and a few other primary factors we look at for each client. 3. Fiber — When you think you’re eating enough veggies and fiber, EAT more. Try to aim for non-starchy vegetables (think GREEN) at every meal of the day. 4. Carbohydrates — Focus on obtaining your carbohydrate serving earlier, like half of a light English muffin, 1/2 cup
1. Skinny Chicken Scampi 2. Instant Pot Pork Stew 3. Paella 4. Turkey Burgers 5. Enchiladas
Eating healthy does not have to be boring. These recipes are great options to keep your dinners exciting, low carb, and protein-packed. Hydrate, focus on your protein, eat your fiber, and take one step at a time. If I had one more message for you to take away this new year, I’d say it’s vital to ask for help, inquire with specialists, and learn more about your body from the inside-out. Remember, you are a superstar. –Jenni Berman
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