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- Jan 8, 2021
- 4 min read

New Year, Nu-trition!

❄️HAPPY NEW YEAR! ❄️

We're so happy you're here with us in 2021 and wish you and your family all the health and opportunities in the coming year. Thank you for an incredible 2020 as a patient of ours and allowing us to serve you and your loved ones.

Like many, New years is an opportunity to reflect on the past and set new goals for the coming year. Did you know, Health and wellness is the #1 resolution for the New Year? If this resonates with you, we wanted to help you out with a couple tips to help you stay on the right track and be successful in 2021.

Macronutrients

There are 3 parts to what are called, "Macronutrients." Macros (for short) are made of Protein, Carbohydrates and Fats. All 3 of these macros are responsible for the energy required by our bodies and each respond differently! Protein is responsible for building or maintaining muscle in the body. It will also help keep you fuller longer, and sends important amino acids to your brain that will give you more energy and help you stay alert and focused! We recommend eating protein in the morning to boost metabolism and to keep you full until lunch to reduce snacking. Some ideas would be eggs, fish, meat or a protein shake. To help you out in the morning before work or the kids leave for school, try prepping these recipes to reheat in the morning for a balanced breakfast on the go! Farmers’ Market Bake • 1 Tbsp coconut oil • 1 small zucchini, chopped • 1 small yellow squash, chopped • 1⁄2 tomato, finely chopped • 2 Tbsp chopped green onions • 2 Tbsp chopped fresh basil (or use 11⁄2 tsp dried • basil) • 6 large eggs, lightly beaten • 1⁄2 tsp salt Preheat oven to 375°F. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, squash and tomato to skillet; season lightly with salt and pepper. Cook 5 minutes, stirring often. Spread vegetables evenly in a lightly greased 9-inch baking dish; sprinkle with green onions and basil. Whisk eggs and salt; pour over vegetables. Bake 25 minutes or until eggs are set. Let stand 5 minutes before cutting into squares. And if you thought pancakes were out of the question, try these! Protein Pancakes • 3 eggs • 1/2 cup uncooked old-fashioned oatmeal • 1 scoop protein powder • 1/4 cup plain Greek yogurt • 1/2 teaspoon cinnamon • Cooking spray Preparation: Mix first five ingredients together in a bowl. Spray a small non-stick frying pan with cooking spray and turn heat to medium. Add pancake mixture to pan, smooth out with spatula, cook until edges are firm. Flip, and cook one to two more minutes. **Put into your freezer and place in toaster when you’re ready to leave ** Add butter or almond butter for more protein and healthy fat. Chocolate Milkshake Kale Smoothie • 1 cup of ice water • 1 cup of cashews • 1 banana • 5 dates • 1⁄4 cup cacao powder • 1 cup chopped Kale Mix in a blender and enjoy!

A good addition to eat with protein are Carbohydrates. When we normally think of carbohydrates, we think of "bad carbs" like bread, pasta, and donuts. Did you know there are good carbs? Adding a piece of whole grain toast, fruit or oatmeal with your breakfast can boost your energy and satisfy a sugary craving.

Finally, fat. OOO. Fats. A naughty word. Did you know, when used correctly, they could be super good for you? And you body NEEDS fats to function? Super cool, right? Some healthy fats we love are coconut oil, olive oil and nuts (almonds, cashews)! Next time you make oats, try mixing in a tablespoon of coconut oil or almond butter for some added flavor, or adding a little bit of unsalted butter to your toast with eggs!

Sweet Cravings

Craving something sweet? Treats are great in moderation (and tasty!) but before reaching for multiple goodies, try drinking 8oz of water first! Wait a couple of minutes and see if your cravings go away. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Some friendly trades to try next time you're in the sugar mood are: Plain Greek yogurt While on first glance, yogurt appears to be high in sugar, unsweetened yogurt contains only the naturally occurring simple sugar lactose, called milk sugar. Flavored yogurts, on the other hand, often contain lots of added sugar, in addition to the naturally occurring sugar. Many sweetened yogurts contain several teaspoons of added sugars. Apples and Almond Butter Spread a tablespoon of peanut or almond butter on your apple for flavor and fullness while also getting a dose of healthy fats and added nutrients. Steer clear, however, of the sugar-sweetened peanut butters. Stick to the plain unsweetened varieties. If your grocery store has a peanut butter grinder, those are your best bets for avoiding that unnecessary sugar! Healthier Sweeteners Blackstrap molasses, brown rice syrup, dates, maple syrup (100%), raw monk fruit, raw honey, coconut sugar and stevia. If you're a coffee drinker, try a latte with honey and cinnamon instead of adding flavor syrups! (Called a Miel (me-elle) at most coffee shops!) If you need any more assistance with nutrition, please don't hesitate to reach out to us with any questions. Make sure you're also following us on facebook and instagram for more nutrition information throughout the week!