Are you feeling bloated? Guilty? Or in a post-holiday slump? Well, first words of advice, drop the guilt. It is not helping you get back on track, but instead dragging you deeper into the hole. We all have cheat days, months or lapse of nutritional idealism, but the key is to MOVE ON. Here, we will discuss the top 10 foods to send you soaring into the New Year with confidence. You CAN make those health goals a reality.
- Lemon Water – Holiday liquid indulgence may leave you feeling dehydrated, so load up on WATER. If you want a little extra flavor, boost of energy and to speed up the detoxification process add a little lemon juice.
Hint: You can even use your fancy, new flavor infusing water bottle!
- Yogurt – Hungry in the middle of the day? Try pulling out a cup of yogurt and add some berries to spice up the flavors. Yogurt is referred to as a probiotic, because of its ability to help in the growth of beneficial gut flora. May help you drop weight, boost your immune system and reduce the symptoms of various digestive disorders.
Hint: Look for yogurt with Live Culture to reap the digestive system benefits.
- Oatmeal – Start your day with a meal that will keep you satiated through the morning. Oatmeal can be dressed up in many ways, like: with your favorite nuts for added vitamin E and/or your favorite fruits. A bowl of oatmeal has the properties to help kick “bad” cholesterol to the curb.”
Hint: Do your heart a favor, it is your life, literally.
- Spinach – Are you looking to get back on track with your weight loss goals for the New Year? A cup of spinach may help you do just that. These leafy greens are full of vitamin B2, which plays a key role in the breaking down of fats and proteins to produce energy.
Hint: skip out on boiling or sauté and steam your veggies to lock in the nutrients.
- Legumes – Holiday foods tend to be packed with sodium, so you may be packing on some extra water weight and feel bloated. Legumes are loaded with potassium to assist your body in flushing the extra sodium. In addition, they are a great source of protein for vegans and vegetarians, as a substitute for meat.
Hint: There are many types. Red, Black, Chickpeas, Kidney etc. You can always change it up
- Ginger – A root that provides many benefits for your health, including the relaxation of your digestive muscles; this may decrease your post-holiday bloat and inflammation, by allowing gas to move more rapidly through your digestive tract. Next time your thinking of making your favorite dish or a cup of green tea – stir in some freshly graded or pickled ginger for an antioxidant boost.
Hint: look for a firm-heavy-hands and yes, it is acceptable to break off a hand and see how it looks.
- Flaxseed – Flaxseed is a good addition to many foods that are already in your diet, like: smoothies, oatmeal or cereal, just to mention a few. Another quick and easy heart healthy item, because of its ALA fatty-acid. And trust us, it doesn’t change the flavor of anything you add it too.
Hint: Look for ground flaxseed instead of oil for the fiber benefits!
- Salmon – Salmon is full of omega-3 fatty acids and great after a carb-heavy meal or month in some cases! Think of it as a source of lean protein that may promote muscle and heart health. It is also slow digesting, as with legumes, to keep you from overeating throughout the day.
Hint: Try using a cedar plank to grille the salmon on, combined with herbs to help mask a bit of the “fishy” taste and bring the salmon to life, not literally.
- Eggs – Eggs are a great source of high-quality protein and full of vitamin B, folate and other minerals that may reduce your risk of heart disease. In the morning or as your breakfast for dinner meal, whip up your favorite omelet with pride knowing you are making a healthy choice.
Hint: Cut out the yolk every once in a while, if you are worried about cholesterol.
- Oranges – Oranges are a fruit with a bright color, tart/sweet taste and juice that refreshes us in your most thirsty moments. Not only are they delicious, but they help your body digest fats, may boost your immune system through the vitamin C packed juice and fiber that gets those bowels on the move.
Hint: Try to stick with the actual fruit, as most juices have added sugars. Unless of course you own a juicer, get after it!
The New Year is almost upon us, don’t start it in slump. We are giving you the information to arm you for challenges and give you hope that no matter the holiday “damage,” it is reversible. It may even make you stronger in the coming year!
Making your own nutritional plans is not an easy task which is why millions of people leave it to the professionals. At Athletic Genetix, our Registered Dietitians take care of the hard part for you. All you have to do is send in a simple cheek swab and we’ll take care of the rest. From there, you will be on your way to a customized diet made specifically for you that will change your lifestyle.
Athletic Genetix was created to empower and educate athletes, using their DNA to derive game-changing plans to fuel their future.
Email the AG team today to schedule your sports consultation! – firstname.lastname@example.org