January is the perfect time to hit the "reset" button on your old habits as
you start to create new ones. While I support the importance of New Years
resolutions and those who want to set a goal to get healthier and take better
care of their bodies, I've never been a fan of that "The diet starts January
1st" mentality. That kind of attitude treats nutrition and exercise as an
experiment or a novelty, rather than a lifestyle. So I'm here to present the
OPPOSITE of a Resolution. Call it your New Year's Lifestyle... Welcome to my
"10/10" Plan.
The first "10" in the formula refers to the first 10 days of the
challenge - a week and a half of endless opportunities to clean up your diet.
Take it one day at a time, and build each new habit upon the next one, until
you create a doable, realistic new way of eating.
Day 1 - Sleep It Off. Hopefully that doesn't mean sleeping off a
New Year's hangover. Instead, think of it this way: your "new day" always
starts the night before. Be sure to get a good night's sleep so that you're not
dragging in the morning.
Day 2 - You Are What You Drink. When we think of nutrition, we
often overlook the importance of liquids. Upping your water intake is key, of
course - but what about the rest of your daily beverages? I like to "jazz up"
my water with fresh lemon or vitamin C packets, and I also love freshly-juiced
green drinks loaded with spinach and kale. If you're a caffeine junkie, switch
your sugary, calorie-laden latte for a cup of heart-healthy green tea.
Day 3 - What Goes In Must Come Out. That's right - we can't
underestimate the importance of elimination. That means increasing your fiber
intake - shoot for 25 grams a day - to get your digestion on track for the New
Year. I'm also a fan of probiotics for regularity and increased vitality, like
Rainbow Light's ProbioActive 1B.
Day 4 - Make It A 5-Veggie Day. Push your produce intake - and get
creative with your veggie selection. Don't stick to the tired formula of
iceberg lettuce and carrot sticks. Try adding some kale and collard greens to
your diet. (And if that sounds less than delicious to you, steam them, add a
splash of olive oil, and you'll quickly change your tune.)
Day 5 - Shrug Off Your Sugar. You'll be amazed by the results when
you cut back on refined sugars. Simple substitutions (like choosing sparkling
water over soda, or a fresh orange over a glass of OJ) can do wonders for your
mood, energy levels, and waistline.
Day 6 - Shop Yourself Thin. Weight loss doesn't start in the
kitchen - it starts at the source: the grocery store! Stock up on healthy
treats that you'll actually look forward to eating, so that you have plenty of
options when hunger strikes. And stick to the perimeter of the supermarket -
that's where the fresh produce, low fat dairy and protein options usually are.
The center aisles are usually filled with cookies, crackers, and packaged stuff
you'd like to avoid.
Day 7 - Grab Some Different Grains. So many people have gluten
sensitivities that wreak havoc on their digestive systems; remember, not
everything containing the word "wheat" is considered healthy. Try cutting back
on grains altogether, getting the majority of your carbs and fiber from veggies
and fruit. Instead of sandwiches, try wrapping your lunch up "lettuce-cup"
style. And when you do eat grains, choose the purer variety, like steel-cut
oatmeal, quinoa and brown rice.
Day 8 - Pick Your Proteins. They're a major building block in any
nutrition plan, so choose your proteins wisely. Egg whites, lean cuts of
turkey, chicken, and even some beef are the perfect ways to round out your meal.
And don't forget to stock up on some much-needed protein powder (see Day
9).
Day 9 - Shake It Up. I rarely travel without a blender, because
protein shakes are a cornerstone of my daily diet. Choose a protein powder that's
low in sugar and mix with
frozen berries, soy, low-fat, or almond milk, some flaxseed oil, and swap it out
for at least one meal a day. It's a delightful breakfast, post-workout snack,
or sweet-tooth-satisfier.
Day 10 - Find The Right Fats. Just because you'll be losing fat in
2010 doesn't mean you won't be eating fat. In fact, every time you eat, you
should include a small portion of healthy fats. Go for monounsaturated options
like olive and flaxseed oil - they're heart healthy and make a delicious
addition to any meal.
If you'd like a more structured "diet plan" for the new year that
incorporates all these fun tips and more, check out my Feed Muscle Shrink Fat Diet book which includes a 2-Week Fast Track Diet and a complete 6-week eating plan and over 75 recipes...it also makes the
perfect healthy-holiday gift.
