If your pants are feeling a bit snugger than usual and the gym is a distant memory after a busy holiday season, you’re not alone! But here in the nutrition department, we’d like to encourage you to resist the urge to dive into anything too drastic. Restrictive detox programs and challenges started in January rarely lead to lasting results. Instead, think about the healthy habits that you follow when you’re in a good routine at other times of the year. Commit to getting to the gym to move your body 2-3 days per week (or whatever the magic number is for you!) Get rid of any extra desserts and junkier foods that may still be hanging around the house from the holidays. Foods that are high in that magic combination of sugar and/or salt and fat are remarkably difficult to eat in moderation! Instead, focus on eating mostly whole/unprocessed foods and filling at least half your plate with vegetables at lunch and dinner. If you can sneak vegetables into breakfast as well, all the better. Find your water bottle and aim to drink at least 2L (around 8-10 cups) daily. You’ll be surprised by how good you’ll feel in just a week or two of focusing on some simple, healthy, daily habits.
Feel like you need some 1-1 guidance to support you in making sustainable, healthy changes? Appointments with our nutritionists are covered by many major insurance plans, including Harvard Pilgrim, Blue Cross Blue Shield, Aetna and Tufts. Contact us at nutrition@waverleyoaks.comto learn more.
These power balls are a fantastic whole-food based snack or sweet treat. They are packed with fiber and healthy protein, low in sugar, fast and easy to throw together (only a bowl and spoon required!) and really hit the spot when late-afternoon cravings hit. Kids and adults love them, and you can make a big batch to throw in the freezer and grab when things get busy. They can be made nut-free and safe for school if you use sunflower butter in place of peanut or almond butter. Two balls is a nice snack size for most people at around 160 calories, 4 grams of fiber and 5 grams of protein. Just craving a little treat? Try one ball with a cup of tea.
They say an apple a day keeps the doctor away, and with this delicious and versatile compote you’ll have no problem meeting your daily goal. Apples are in season locally, so for peak flavor and nutritional punch you can head out for a fall adventure to pick your own or stock up at your local farmer’s market. This compote is high in fiber (don’t peel the apples!) and has no added sugar, so it’s a perfect treat for the whole family. Make a big batch to enjoy all week atop plain yogurt, cottage cheese or oatmeal, alone (like chunky applesauce), or for an special indulgence, try it with a little scoop of vanilla ice-cream.
Tired of traditional store-bought hummus? Try this fast and delicious white bean dip spiked with fresh herbs. It uses white beans, which are creamy in texture and high in protein and fiber, and fresh basil which is packed with vitamin K. Because this dip combines protein and fiber from the white beans with healthy fat from olive oil, it makes for a satisfying snack or addition to a salad or sandwich. Up your vegetable intake by serving with colorful crudités like carrots, sliced cucumber, bell peppers, radishes and snap peas.