This post is NOT about losing weight. In fact, that resolution isn’t even going to be mentioned, because you know why? I’m SICK OF IT! Aren’t you? Of course, you can use food to lose weight (studies show it’s more effective to control your diet than increase exercise if you have to choose), but let’s dig a little deeper this year and go after what we really want to maintain your New Years Health goals.
1. Resolution: Be Happier
It’s a simple one, but it’s what we’re really after with all the other resolutions isn’t it? Even when you have a great family, work you love, and live in a beautiful part of the country that hovers between 60 and 80 degrees in the dead of winter – you can still feel down more often than you’d like. Stop punishing yourself for being ungrateful – that’s not it. Unless you need to make real changes in your life (maybe you do!), these downtimes are chemical. And that means you can lift yourself back up with food.
There was an interesting study on PBS recently that linked inflammation with depression. This means that an anti-inflammatory diet could significantly help symptoms of depression. Two especially powerful anti-inflammatory foods (or supplements) you can try are:
Omega-3 (fish, or fish oil)
2. Resolution: Be Healthier
Boost energy and fight disease this year by incorporating these 5 foods into your daily life. Yes, daily.
Lemons – Anti-inflammatory, inhibits cancer cell growth, increases “good” cholesterol levels, vitamin C.
Broccoli – Anti-inflammatory, cancer-fighting rock-star, vitamin K & vitamin C combo builds healthy bones.
Dark Chocolate – 1/4th oz daily reduces blood pressure & bad cholesterol, and improves your mood!
Salmon/Fish/Flax Seeds/Walnuts – Omega-3 fatty acids help the brain work better, reduce bad cholesterol, and reduce the risk for heart disease.
Spinach – Anti-inflammatory, cancer-fighting, and eye-health-improving. Toss a handful in with your eggs every morning!
3. Resolution: Spend More Time With Loved Ones
Invite some friends over to cook a healthy meal together – and schedule these dinners as often as you’d like. We’re all so busy that if we don’t schedule in time with friends and loved ones, it never happens. So put a few dinner dates on your calendar. Here’s an idea: Make a game of it by inviting a friend to walk through your local farmer’s market with you, choose some “mystery” ingredients, and see what you can do with them when you get back!
Don’t like to cook, but still want the healthy dinner? We’ve got you covered. Just serve everyone Intelligent Gourmet!
Share your new years health goals with us! What are your favorite tools and healthy habits?
LEARN HOW IMPLEMENTING THESE 10 SIMPLE SELF CARE EXERCISES INTO YOUR DAILY ROUTINE CAN CHANGE YOUR LIFE FOR THE BETTER! .
We’ve been taught to show compassion for others, but how often do we afford ourselves with that same level of kindness? Truthfully we don’t, and I frequently wonder why we don’t treat ourselves as our own best friend. We’ve done some thinking and our team has created some quick and simple self care rituals that you should practice on a regular basis. By implementing these steps daily into your routine you will self soothe and make sure you’re at your optimum,emotionally, physically, and mentally.
Including these steps into your life will increase a little bit of love and attention for your own body, mind, and soul. With attention to your own self care you can begin to feel more connected to your inner self and what naturally follows in greater joy. 10 Self Caring Exercises that will Boost your Power
Stand or sit in front of mirror Look into your own eyes and tell yourself, “I see you. You’re beautiful. I love you.”You can talk to yourself about how proud you are of a certain accomplishment or how you handled a situation at work or home. Speak about what gets you connected to the true reality of who you are an intuitive, strong, courageous being.
Think Positively: Write yourself a list of positive affirmations things you are happy with right now and changes of where you want to be. Read them out loud to yourself daily. The power of affirmations is well documented the truth is that what we manifest becomes our reality!
Do something grounding something that involves connecting your body with the Earth in whatever way makes sense for you. Lying on the ground in the grass and meditating for 10 minutes. Walking barefoot in the sand.
Be grateful and say “thanks” for all the greatness in your life. Do this before bed and when you awake for the new day.
Before you begin to eat, be mindful of your food. Take time to think about where it comes from or how it was grown, who prepared it with you or for you. Appreciate it, delight in the flavor and enjoy the food for what it is, fuel for your body.
Use Laughter As Medicine: Laughter boosts oxygen levels and improves circulation and immunity response. Plus, you get a good belly workout!
Get a massage regularly Getting a massage releases toxins from your body, which promotes relaxation.
Try Acupuncture, acupuncture triggers your nervous system to send serotonin to your brain (instant relaxation!)
Start a Journal: Journaling can help you make sense of your feelings. Simply start writing about how you feel go back and read it latter see if you don’t feel differently.
A healthy diet is a big part of any successful self-care plan. Nutrition has been linked with emotional, physical, and cognitive health. Eating a healthy diet gives your brain and your body the vitamins and minerals needed to stay well.
Was last night the sixth holiday party we just attended? Yes, it surely was. Or perhaps it was the thirteen. I’ve lost count. While I relished every last friend, holiday/new year wish, hors d’oeuvre, cookie & cocktail with gusto, I am now carried away to a more sensible space. Here in Florida it’s a sometimes cold place we call January.
If you are like us and many others, who have spent the last month stuffed with stuffing and tipsy with holiday cheer, January brings with it a promising opportunity for replenishment, balance, and the only way to do that is by giving your body everything it needs to thrive. Lots of healthy foods and vegetables.
But to go right from cookies to carrots in 0 to 60 seconds seems crazy, we believe the body must be eased back into it’s normal patterns gently and reasonably. No fad diets, or pill will have you looking and feeling your best.
At Intelligent Gourmet, we know it’s not about losing weight – it’s about living your best life. That said, for many of us, part of becoming healthier, happier people involves undoing some of the less-great decisions of the last several weeks and, yes, losing weight. Unfortunately, changing your lifestyle doesn’t happen overnight (though one diet claims otherwise)
What matters is keeping your nutrition high, your calories controlled, and your exercise up!
Try working your way back into some better eating habits with a healthy soup packed with protein and vegetables. Here we share with you a recipe for a very versatile lentil soup that you can easily adapt to your families personal preferences and pantry inventory:
1 # package of dried lentils (You can use any kind you like, red, green, brown and black beluga)
1 medium yellow onion, (small diced)
1 large carrots, (small diced)
2 ribs of celery (small diced)
2 cloves of garlic smashed
1 12 oz package of winter squash cubes (available at most grocers)
1 teaspoon kosher salt
1/2 teaspoon yellow curry powder
1/2 teaspoon of turmeric powder
1/2 teaspoon of cumin
4-6 cups of vegetable or chicken stock
2 hand full of your favorite greens chopped, (kale, spinach, mustard, or chard)
juice of 1 lemon
flat leaf parsley (for garnish)
Start my heating some olive oil in a heavy bottomed pot over moderate heat, (you do not want the olive oil smoking) Add the chopped, carrot, celery and onion and allow these vegetable to sauté slowly about 8 – 10 minutes stirring occasionally. Once the vegetables are soft and the onion is translucent add in your chopped garlic, salt and spices, stir and cook another 2 minutes until fragrant.
Add in your winter squash cubes of choice and toss to combine.
Add 4 cups of your stock ( chicken or vegetable depending on if you are making this vegan or not), and bring to a boil.
Add in your raw lentils ( Lentils do not need to be soaked like other beans but do rinse, Check the cooking time on the package, which can vary from one type to the next. Red lentils cook in as little as 15 minutes while the black ones can take as long as 45 minutes.)
Reduce heat to low and simmer uncovered until lentils are just tender but not mushy, and your squash is soft. (Add additional stock if you want a thinner soup adjust to your liking)
When the lentils are just tender, add the chopped greens. (They’ll only take a minute or two to wilt remove the pot from the burner as soon as the greens are wilted and bright green.)
Finish with freshly squeezed lemon juice, a pinch of cayenne pepper, and a drizzle of olive oil, and a generous amount of chopped parsley. Adjust salt if necessary.
Change up your meal in any one of these 4 ways.
You can trade 1/2 the stock with coconut cream for a creamy flavor.
Season with smoked paprika, a touch of liquid smoke, and a ham bone.
Add in a 14 ounce can of diced tomato for another variation.
You’re familiar with Vegans, Vegetarians, maybe even Fruitarians, but the new word to enter the dietary lexicon is “Flexitarian,” – people who choose to eat less meat. They’re not eliminating hamburgers from their diets, but they are limiting them for health reasons.
Eating a mostly vegetarian diet has been proven to be very healthful; studies show that vegetarians live 3.6 years longer and weigh 15% less than non-vegetarians. However, strict vegetarianism can also lead to health problems when not carefully managed to ensure enough nutrients are consumed. Iron, B12 and protein deficiencies are not uncommon.
Enter the Flexitarian Diet, which includes the occasional free-range organic chicken, wild-caught salmon or grass-fed steak. Health-wise, it presents a happy medium, especially in diets that include seasonal fruits, vegetables and whole grains. Flexitarianism also might be the wave of the future, since more Americans are eating less meat.
The United States Department of Agriculture predicts that U.S. meat consumption will decline for the fifth straight year in 2012. Beef is no longer “what’s for dinner” in many households. Considering that the price of beef has risen in the midst of an economic downturn, it’s no surprise. But cost isn’t the only reason for the changing ratio of meat to vegetable. The Meatless Monday Movement has been gaining ground and raising awareness of the benefits of cutting back on meat – it improves heart health and helps the environment.
Whether you’re ready to call yourself a “Flexitarian” or just want to improve your eating habits for a healthy body and mind, Intelligent Gourmet can help you achieve your goals while still packing in the flavor you love. We take the smart approach to eating healthy.