Get Lean in 2014!

With the holidays behind us, many people want to start cleaning up their diets and begin leading a healthier lifestyle in the New Year. Some people try an “all or nothing” approach but that can usually backfire. The secret is to make a few small changes over time that turn into BIG results.  It’s important to make these small changes so we remain successful throughout the entire year instead of falling back into old habits come February. In order to get your metabolism fired up and ready for these positive, healthy changes to occur, start with these five simple tips to get lean in 2014!

1. Eat Breakfast Everyday within 2 hours of waking up

Breakfast gives you the energy you need to start your day off right! Try to incorporate at least three different food groups at breakfast, like whole grains, fruit, and low-fat dairy. A yogurt parfait is the perfect example. Here’s a quick recipe to try: In a large glass, layer nonfat plain Greek yogurt with low-fat granola, banana slices, crushed walnuts, a drizzle of honey, and a sprinkle of cinnamon on top. It’s an easy grab-and-go breakfast option in the morning.

2. Make Water your Primary Beverage Every day

Staying hydrated with water plays a key role in weight management. Water helps your muscles and brain stay hydrated for our bodies to perform at optimal levels throughout the day. As soon as you are slightly dehydrated, things start to slow down at a cellular level, making you feel tired and sluggish. Limit your intake of liquid calories like soda, fruit drinks, iced teas, and fancy coffee drinks. Instead, increase your intake of water, 100% fruit juice, or low-fat/nonfat dairy or non-dairy alternatives (like almond milk).

3. Toss the Salt, and Add Flavor with Herbs and Spices

Excessive sodium in the diet has been linked to high blood pressure, which is a major factor for heart disease. Too much sodium also causes you to retain water, hindering weight loss. Try to limit your daily intake of sodium to less than 2,300 mg each day by reading food labels and eating less processed foods.  Increase your intake of herbs and spices to boost the flavor of your plate while getting added nutritional benefits too. Get creative by pairing baked chicken with smoked paprika, tilapia with lemon and ginger, or roasted vegetables with cumin. Visit our recipe center at to www.martinsfoods.com/recipecenter for more menu ideas.

4. Protein + Carbohydrate Combo Snacking

Keep your metabolism fired up by snacking between meals. Try to get a protein and carbohydrate combo every 4 hours or so. Getting a combination of these two nutrients will help to keep you feeling full longer and stabilize your blood sugars, which helps aid in weight loss. Try eating Honeycrisp apple slices with natural, creamy peanut butter, reduced fat cheddar cheese with whole grain crackers, hummus and carrot sticks, or dried fruit and dry-roasted almonds.

5. Track your Food Intake with your Smart Phone

Instead of writing down what you eat, snap a photo of it on your phone. Visual representation of what you’ve eaten or had to drink will hold you accountable during the day. At the end of the day, you can look back and remember what you had to eat and what time you ate it. It helps you check if you ate a balanced diet by hitting all five food groups. Since keeping a food journal can be tedious for some people, try this fool-proof method instead to keep you on track with your goals throughout the year.

Elisabeth D’Alto, RD, LDN is an in-store nutritionist at the Eldersburg MARTIN’S Food Markets located at 1320 Londontown Boulevard. For more Healthy Ideas, visit www.martinsfoods.com/healthyideas.