As 2018 kicks off, it’s a good time to consider what you want to exclude or limit this year, as well as what you want to include or increase moving forward. Here are my nominations for your healthiest, happiest and most hopeful year yet:
Say goodbye to:
— Body-shaming. The more we self-criticize, the less likely we are to feel motivated to make healthy changes. Your thighs, behind and gut are not the only way to define yourself. Play up your strengths, cover up your weaknesses and move on.
— Food-blaming. Sugar is not the cause of all diseases, nor does sugar alone cause weight gain. Fat in foods adds flavor, aroma and wonderful texture and mouthfeel. Plus, a little fat in foods can actually help you feel full and satisfied so you’re less likely to overeat.
[See: 6 Darn Good Reasons to Eat Sugar and Not Apologize for It.]
— Food fears. Food is made up of many ingredients. Farmers use technology to deliver the safest food to the marketplace. Animal welfare is a top concern for ranchers and breeders. The U.S. food supply delivers safe, available, affordable and accessible produce, grains, meats, dairy and eggs to market. Particular foods should be avoided only due to medical necessity; for example, if you have celiac disease, a food allergy or a food intolerance like lactose intolerance. Otherwise, enjoy a wide variety of foods regularly.
— The pressure to perfect. If you don’t want to spend hours in the kitchen, take advantage of prepared foods like rotisserie chickens, salad bars and microwaveable grains. If you’re on a budget, opt for canned foods to save money without sacrificing flavor, choose larger containers of oats to save on the cost of individual packets and consider shopping at lower-cost grocery stores. And, if you feel like meals need dozens of ingredients to be worthy, think again. Dishes with three to five ingredients can be incredibly appealing. Eggs, frozen broccoli and cheddar cheese make a quick and easy omelet. Black beans, Greek yogurt, salsa and taco seasoning make a tasty dip. Oats, canned pumpkin, nonfat dry milk powder and almonds turn into a hearty breakfast or late-night snack.
Say hello to:
— Your body’s abilities. Focus on what your body allows you to do. Our bodies are not meant to sit for hours on end. Work on your flexibility with stretching, yoga, Pilates or tai chi. Get stronger with weights, machines or isometric exercises. Improve your endurance with cardiovascular exercises such as running, walking, cycling, dancing and swimming.
— Grocery diversity. We are so lucky to have so many options to choose from. Fresh, canned, frozen, local, seasonal and shelf-stable foods give us the ability to create the meals we know and love 365 days a year.
— New flavors. If vegetables are not your thing, it’s time to give them some zing. Add aroma with garlic or chilies sauteed in olive oil, add color with a medley of sauteed spinach, leeks and cranberries, and add flavor with grated orange or lemon peel.
[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
— Preparing and sharing. Putting effort into meal preparation is a feel-good experience, both for you and those you feed. Make this the year to extend the invitation of a hearty meal to a friend or neighbor. Consider a dine around (a sort of dinner club in which everyone contributes a meal or side dish) or create your own community table. And remember, if you make more than you can use, there are organizations that would be very grateful for your food donations.
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4 Concepts to Toss (and 4 to Embrace) for Better Health in 2018 originally appeared on usnews.com
