HAPPY NEW YEAR!! New Year. New You? Dedicated You? Disciplined You? Refocused You? Consistent You? Which one are You?
3. FIBER — When you think you’re eating enough veggies and fiber, EAT more. Really focus on COOKED vegetables. 4. Carbohydrates — Focus on obtaining your carbohydrate serving, like 1/2 Light English Muffin, 1/2 cup of berries, or 1/2 sweet potato, at your breakfast and/or lunch. P.S. Fruit is a carbohydrate/sugar. 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. Remember, this is a starting point. Be consistent. 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. Wilde Chips — 10 grams of protein per individual bag 5. Owyn Protein Shake — 20 grams FOR THE TOP 5 RECIPES FROM THE ULTIMATE RECIPES GUIDE:
January is the time for new goals, resolutions, gym memberships, and body-mind awareness tactics. It is the time that (many of us) try to make commitments we haven’t been able to keep before. Why? 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 wanting to make 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 have to learn to sit before we crawl, crawl before we walk, walk before we run, so why not keep this thought process as we continue through big changes in our lives? I am going to give you my top 5 Tips to improve your lifestyle starting this January. In my opinion, these are tips that you can take day by day, hour by hour, in order to make maintainable lifestyle adjustments forever. With this, I am going to give you my Top 5 Snack Ideas and Top 5 Recipes that our house loves. Of course, these aren’t the only tips, snacks, and recipes we have and use, but they’re a good place to start. HERE WE GO
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 … ask for help, inquire with specialists, and learn
1. 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. 2. Lean protein every 2–3 hours during the day, starting within two hours of waking up in the morning. Focus on protein at each meal and snack during the day.
more about your body from the inside out. Remember, you are a superstar.
–Jenni Berman PA-C, ABAAHP, CPT, CNS
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