Every year in January, most of us have great intentions to make changes to our lives. A new year, a new you, right? Well, maybe for a few weeks. Many of us are so motivated and determined to make changes that we don’t really stop to think “Are these changes realistic for me right now?” or “Am I working on too many changes at once?”

Start the day off right

Eat a healthy breakfast! Breakfast is by far the most important meal of the day. Think of your body as a car. Cars need fuel to run and function properly. So does your body! If you skip breakfast, you will likely feel fatigued and lack energy all day, you will likely burn fewer calories during the day, and you will probably end up eating more later in the day. Kick-start your metabolism with a healthy balanced breakfast within an hour of waking up. Try to include a whole grain, fruit or vegetable, and a source of protein. If you are not used to having breakfast at all and you find it difficult to stomach food in the morning, try a smoothie! You can blend a half-cup of fruit, half-cup low-fat yogurt, one-half to one cup of skim milk or soy milk, and then add a tablespoon of ground flaxseed to boost the fibre. As an alternative, you could use one scoop of whey or soy protein powder instead of yogurt, which would provide more protein. Or, start with a piece of fruit or a glass of milk. The more you train your body to have breakfast, the more it will expect it.

Power-Packed Oatmeal

1 cup          large flake or quick-cooking oats
3 cups        milk or soy milk
2 tbsp         packed brown sugar
1 tbsp         ground flaxseed
1 tsp           butter or margarine
1/2 tsp        cinnamon
Pinch          salt
1/3 cup       raisins or dried cranberries (or other dried fruit of choice)
1/4 cup       roasted walnuts, almonds, or pecans

1. Combine milk, oats, brown sugar, flaxseed, butter, cinnamon, and salt in a large saucepan over medium-low heat.
2. Cook, stirring often, for ten to fifteen minutes until thick and bubbly (adding a couple of minutes if using large flake oats).
3. Remove from heat and add dried fruit; let stand for two minutes. Top each serving with a sprinkle of nuts.

Choose produce in a variety of colours each day

North Americans often fall short of the recommended amounts of veggies and fruit per day. Not only are vegetables and fruit a source of carbohydrate, offering energy to our brain and muscles, but they are also high in fibre. This promotes healthy digestion and a healthy weight. And to top it all off, they are rich with many essential vitamins, minerals, antioxidants, and health-promoting phytochemicals, such as beta carotene, vitamin C, vitamin E, and folic acid. Without including these in every meal, we will fall short by the end of the day. Try to include a variety of brightly coloured fruits and veggies each day because each colour possesses a unique nutrient profile. The brighter, the better! Try to get at least three to five different colours a day.

Roasted Vegetables

2                  bell peppers (yellow and red)
2                  parsnips
2                  carrots
2                  small yams unpeeled
1                  onion
1                  zucchini
1 bulb          fennel
3 cloves       garlic
2 tbsp          olive oil
2 tbsp          maple syrup or liquid honey
1 tbsp          Dijon mustard
2 tbsp          fresh chopped herbs (or 2 tsp dried)
Freshly ground pepper

1. Pre-heat oven to 325 degrees Fahrenheit and lightly grease a thirteen-by-nine-inch roasting pan or shallow casserole dish.
2. Chop peppers, parsnips, carrots, yams, onion, zucchini, and fennel into bite-sized pieces. Spread vegetables and garlic in a pan.
3. In a medium bowl, combine oil, maple syrup or honey, mustard, and herbs. Pour over vegetables and toss to coat. Sprinkle with pepper to taste.
4. Roast in pre-heated oven, tossing vegetables once, for thirty to forty minutes or until tender and golden.

Include Healthy Snacks

Homemade Yogurt Parfait

Spiced Mixed Nuts

Make your own spice blend by mixing together one and a half teaspoons (seven millilitres) each cinnamon, ground cloves, pepper, crushed fennel seeds, and star anise.
2                 egg whites
2 tbsp         spice blend (above)
2 cups        walnut halves
2 cups        almonds
1/4 cup       granulated sugar
1 tsp           salt

1. Line rimmed baking sheets with parchment paper or grease.
2. In large bowl, whisk egg whites until foamy; whisk in spice blend. Add nuts; toss to coat completely. Add sugar and salt; toss to coat. Spread on prepared pan.
3. Roast in 350-degree-Fahrenheit oven, stirring occasionally, until browned, fragrant, and coating is dry, about twenty-five minutes. Let cool on pan on rack. Store in an airtight container for up to one week, or freeze. Combine with dried fruit and your favourite high-fibre cereal for a delicious homemade trail mix.

More Omegas!

Omega-3 fats (ALA, DHA, and EPA) are essential nutrients for health. North Americans do not eat enough Omega-3 fats to enjoy their health benefits. We are only getting about twenty-five to thirty milligrams per day on average, whereas we should be getting around two hundred milligrams per day! ALA is the most commonly eaten form of Omega-3 fat in North America as well as the most common form found in food. They are found naturally in some plant-based foods such as nuts, seeds, and oils. DHA and EPA are the most beneficial forms and are found naturally in fish, especially fatty fish such as salmon, mackerel, herring, and trout. Omega-3s lower the risk of heart attack and stroke by improving abnormal heart rhythms that can lead to sudden death, preventing formation of plaque in the arterial walls and decreasing triglycerides (a form of bad fat) in the blood. Omega-3 fats also help reduce inflammation in autoimmune disease and reduce the risk of developing dementia and Alzheimer’s disease. Omega-3s are appearing in several products on our grocery store shelves such as eggs, milk, yogurt, and juices. Try to have fish at least twice a week, and include ground flaxseed to foods like hot cereal or yogurt, or add to baking.

Stuffed Baked Salmon

1 thick fillet      salmon (sliced in half)
1/4 cup            light cream cheese, softened
2 1/2 cups       mushrooms, sliced
1 tbsp              balsamic vinegar
6-oz package  spinach, cooked, drained, and chopped
1/4 tsp             lemon pepper
1                      lemon, sliced (or drizzle of lemon juice)

1. Sauté mushrooms in oil until lightly browned. Place in bowl and sprinkle with balsamic vinegar.
2. Mix in the chopped spinach mixture; place other fillet on top and tie together with a string.
3. Sprinkle on lemon pepper and lemon juice or lay lemon sliced on top. Place in covered roasting pan. Bake at 400 degrees Fahrenheit for forty minutes. Slice to serve.

Fabulous Fibre

Salsa with Black Beans

3                                  tomatoes
1                                  small red onion, finely chopped
1                                  jalapeño pepper, ribs and seeds removed, finely chopped
1 can (19 oz/540 mL)  black beans, drained and rinsed
1/2 cup                        chopped fresh cilantro or parsley
1 tbsp                          olive oil
Juice of two limes
½ tsp                           salt

1. In a large bowl, combine tomatoes, red onion, jalapeño, beans, cilantro or parsley, olive oil, salt, and lime juice. Cover and refrigerate overnight to allow flavours to meld. Serve with baked nacho chips or low-fat crackers.

Go easy on the unhealthy fats

Most of us get quite a fill of these during the holiday season with all of the squares, cakes, chocolate, and other goodies that are so hard to resist. Although it is fine to indulge in foods that are high in saturated fats once in a while (such as the holidays), go easy on them most of the time. Saturated fats are hard on our hearts. When consumed too much, they increase the likelihood of developing high LDL (bad) cholesterol, hardening of the arteries (atherosclerosis), heart attack, and stroke. This kind of fat is most often found in higher-fat meats, full-fat dairy products (cream, butter, ice cream, etc.), and fried foods. Although you want to steer clear of this type of fat most of the time, you do need a certain amount of fat in your diet for healthy functioning. The key is to focus on heart-healthy mono- and poly-unsaturated fats that are found in some oils such as olive and canola, nuts and seeds, fatty fish, and avocados. To do this, choose lean cuts of red meat with minimal marbling such as tenderloin, sirloin, and eye of round. Trim off any visible fat that you see before cooking. Buy boneless, skinless chicken and turkey breasts or thighs, and choose fish more often. Stay away from creamy sauces, soups, and dressings; stick to the vinaigrette salad dressings and tomato-based sauces and soups. Choose fish, nuts, seeds, oils, and avocados more often.

Homemade Vinaigrette Salad Dressing

1 or 2 cloves     garlic, minced
1/4 cup              balsamic vinegar
3/4 cup              extra virgin olive oil
1 tbsp                Dijon mustard
1/4 tsp               salt
Pinch                 freshly ground pepper
Pinch                 granulated sugar

1. In a bowl, whisk together vinegar, mustard, salt, pepper, sugar, and garlic to taste. Slowly whisk in the olive oil (or combine in a jar and shake). Make sure to mix well before serving.

Dare to have more D

Often called the sunshine vitamin, vitamin D is fat soluble and can be made in your body after exposure to ultraviolet (UV) rays from the sun (which Canadians lack most of the year). The primary function of vitamin D in the body is to maintain normal blood levels of calcium and phosphorus; however, it plays a very important role in the absorption of calcium, helping to form and maintain strong bones. Without vitamin D, bones can become thin, brittle, soft, or misshapen. Vitamin D deficiency has also been linked to many diseases such as osteoporosis, multiple sclerosis, and certain types of cancers. Vitamin D is needed to maintain a healthy immune system. So how do you get enough vitamin D to reap the health benefits? Include fortified foods such as fluid cow’s milk, fortified soy or milk, fortified breakfast cereals, fish, and eggs. Aim for four hundred International Units (IU) of vitamin D per day during the summer months and one thousand IU during the winter. Most people need to supplement their diet with vitamin D in the winter months. Choose a vitamin D3 supplement recommended by your doctor or dietitian.

Berry Banana Smoothie

1            banana
1 cup     fresh or frozen berries
1 cup     skim or 1% milk, or vanilla soy milk
3/4 cup  lower-fat yogurt (vanilla or fruit flavoured)
1 tbsp    ground flaxseed

1. Combine fruit and milk in a blender and liquefy. Add yogurt and blend until smooth. If shake is too thick, add extra milk or soy milk to achieve desired consistency.

Become Pro-Probiotics

So why is yogurt so popular? Not only is it packed with protein and calcium and a source of riboflavin, phosphorus, and vitamin B12, but it also contains probiotics. Probiotics are live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut. Examples are Lactobacillus or Bifidobacterium.

They are also called “friendly bacteria” or “good bacteria.” These friendly bacteria are vital to proper development and maintenance of the immune system and protect against microorganisms that could cause disease. They are also important for digestion and absorption of food and nutrients. Interest in probiotics in general has been growing rapidly as more scientific research supports the health benefits of these products. Today, probiotic-rich foods are commonly found and consumed in Japan and Europe. In North America several probiotic products have recently been introduced into the marketplace in the form of milk, cheese, juices, soy beverages, and, of course, yogurt. You can also purchase probiotic cultures in the form of capsules, tablets, and powders.

Homemade Yogurt Parfait

3/4 cup         vanilla or fruit yogurt (try Astro’s Vitality or Danone’s Activia)
1/4 cup         low-fat granola containing flax or hemp seeds, or All Bran Buds
1/2 cup         fresh or thawed blueberries berries

1. Place yogurt in a medium-sized dish. Sprinkle granola or bran buds and berries on top.

Remember, try to incorporate one to three goals at a time and take small steps. Don’t plan on changing your whole diet in a week; it doesn’t work. Don’t strive for perfection, as nutrition is not meant to be perfect. Celebrate the small goals that you have achieved and make sure to allow yourself a treat a day.

About the Author

Sarah Remmer is a registered dietitian and owner of Nutrio Consulting in Calgary. Alberta. Calling herself a “nutrition coach,” Remmer provides evidence-based nutrition information on her Web site, www.nutrioconsulting.ca.