Try a new superfood
All kaled out? Give the latest nutritional powerhouses a go.
1. Cacao nibs
A quarter cup of antioxidant-rich, heart-healthy cacao contains 9 g of fibre.
How to use them: Mix into baked goods or trail mix.
Eating just five of these tiny vitamin-C-rich citrus fruits provides 6 g of fibre.
How to use them: Snack on them whole — and eat the peel too!
3. Hemp hearts
Three tablespoons contain 10 g of protein, plus omega-3s and iron.
How to use them: Add to granola or smoothies.
This seaweed has only 10 calories per sheet and is a good source of protein.
How to use it: Granish rice bowls and soups.
It’s high in bone-strengthening vitamin K and disease-fighting B vitamins.
How to use them: Toss the seeds in a salad.
6. Manuka Honey
Its natural antibacterial properties will help get you through flu season.
How to use it: Drizzle over yogurt.
Jot it in a journal
“The secret to successful journalling is to have a clear and attainable objective, whether it’s weight loss, reducing sugar, cutting back on carbs or eating more veggies,” says Alexandra Anca, a registered dietitian in Toronto. Here are three strategies to get you started.
1. Make a date
Anca says that dieters who schedule a standing appointment to journal have the most success. “Set aside a specific time each day and then input every detail.”
2. Reread your entries
When you look back on a few weeks of entries, you’ll pick up on patterns. You may realize you don’t eat enough at lunch and then binge on muffins in the afternoon, or you tend to eat at night when you’re bored.
3. Use an app
Paper might work for some, but most people follow through better with an app, says Anca. “Using an app is easier, and easy is the key word when it comes to adherence.” Try MyFitnessPal — it’s free on iTunes and tracks workouts too.
Sneak in another veggie
Cauliflower is a versatile cruciferous veggie that’s high in fibre, vitamin C and B vitamins. Here’s a clever way to use it: Replace white rice or noodles with cauliflower “rice” in your favourite soup and stir-fry recipes, or try it on its own as a side dish.
Get the recipe for Roasted-Cauliflower “Rice.”
Serve from the stove
You’ll eat 20 percent more food if it’s sitting in front of you in bowls on the table, says Brian Wansink, director of the Food and Brand Lab at Cornell University. His research shows the solution is to serve buffet-style at the stove. Fill your plate in the kitchen, then sit down at the table, where there’s less temptation to go back for seconds — or thirds.
By dividing your grocery cart in half and filling the front with fresh groceries first (produce, milk products and meat), you’re less likely to pick up as many packaged foods, which tend to be higher in salt, sugar and calories. Shoppers who use this trick buy up to 23 percent more fruits and veggies, says Wansink.
Set smaller goals
Create SMART (specific, measurable, attainable, realistic and timely) goals. For instance, don’t cut sugar out entirely. Try putting half the usual amount in your coffee, or cut your daily cookie to one every other day, for 30 days. “Then you can reassess and make a new plan, which increases your odds of success,” says Anca.
Clear off the counter
Women who keep cereal on their countertops weigh 21 pounds more than those who stash it in their cupboards, according to research from Cornell University. “The good news is that if you leave a bowl of fruit out, you’re more likely to snack from it instead,” says Wansink. (At work, try filling the office candy bowl with dried fruit and nuts.)