A brand new year is here. We have turned the page and are ready to start drawing the story of a new year. All the opportunities are yours and we are ready to guide you through the choices towards a healthier you. Our nutritionist Mariah shares her best tips for a healthier 2017.

  1. Be sure to stock up on good-for-you foods, like raw organic nuts, fruit and plain greek yogurt.  These are great snacks, as well as high endurance foods.
  2. Buy a water bottle that’s no less than 1.5 liters and drink it throughout the day.  This is the best way to assure you’re getting you daily H2O intake.
  3. Start your meal with a salad packed with vegetables to help you feel satisfied sooner.
  4. Next time you order a salad out, ask for the dressing on the side and add only 2 tablespoons.
  5. To maintain stamina and strength over the training and competitive season, adequate carbohydrate and fluid intake are essential ingredients in maximizing your ability to perform.
  6. Carbohydrate and fat are the key sources of energy for exercising muscles.
  7. Adequate hydration before, during and after exercise is essential for optimal sports performance.
  8. Eating a varied whole foods diet is a sure fire way to know that you’re getting the nutrients you need.
  9. Portion sizes in restaurants these days are too big.  If you want to eat out, share a starter AND a main with someone whose company you enjoy.
  10. Want the beer, but not the beer belly?  For every alcoholic beverage you drink, drink one glass of water.  This will help cut back on those empty calories.
  11. Request 100% whole-wheat breads, rolls, and pasta when choosing sandwiches, burgers, or main dishes.
  12. Forget the all or nothing approach.  If you fall off your plan for a day or two, jump right back on.  Studies show that those who veer off path have a better rate of weight-loss success.
  13. Start your day with water and end it with water.  A hydrated body is a happy body.
  14. Are you #1 in the clean your plate club?  Remember:  Fill half your plate with veggies, ¼ of it with whole grains, and a ¼ with protein.  Then you can lick your plate clean guilt free.
  15. Have an item from the menu and avoid the “all-you-can-eat” buffet.
  16. Order a side dish or an appetizer-sized portion instead of a regular entree. They’re usually served on smaller plates and in smaller amounts.
  17. A healthy balanced diet will prevent deficiencies of vitamins and minerals.
  18. Protein doesn’t have to come from animals.  Beans, peas, lentils and other legumes provide a good source of protein AND fiber.
  19. Be cautious with nuts and seeds.  Although these are a great source of protein, fiber and omegas, they can easily push you over your calorie limit. Think palm of your hand when portioning these tasty treats.
  20. Steamed, grilled, or broiled dishes have fewer calories than foods that are fried in oil or cooked in butter.
  21. Eat dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes at least once a day.
  22. Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.
  23. A good source of biotin, avocados help to prevent dry skin and brittle hair and nails.
  24. Don’t substitute fruit juices for whole fruits.
  25. When you take the fiber out, the body digests it faster, sending your blood sugar levels up and your energy down.
    When buying packaged foods, read the nutrition labels carefully.  If it’s full of words your can’t pronounce or don’t understand, it’s most likely not good for you.
  26. Are you a salt addict?  Try using lemon, herbs and spices to flavor foods instead.
  27. Slow down when you eat.  Food should be enjoyed.
  28. Avoid foods that contain more than 10 ingredients.
  29. Eat a variety of fiber-rich foods everyday including whole grains, fruits, vegetables, and legumes for better digestion and long lasting energy.
  30. Want to burn an extra 25 calories a day? Drink a glass of ice water after your daily workout.