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Tag Archives: #Newyear

5 No-Diet New Year’s Resolutions

It’s a new year, and a good time to renew your commitment to healthy eating. Here’s my advice about how to do just that, without taking drastic steps that will derail your vows in a few weeks, or less.  If you want to make improvements, focus on progress, not perfection.

Do. Not. Diet.

Let’s face it: diets suck.

Food is fuel, and you must eat to survive and thrive. Fad diets are tempting, but ignore their false promises, and focus instead on improving your eating pattern for longterm success.

Quitting every favorite food will not fly in the long run. The best way to eat is one that you can live with. As my colleague Shelley Real so aptly puts it, “Eating isn’t cheating.”

I couldn’t have said it better myself!

Read about one thing that can lead to a longterm healthy relationship with food. 

Eat to burn more calories.  

We nutrition experts encourage eating whole grains for their fiber, and other nutrients. But did you know that whole grains are also metabolism boosters?

Whole grains include cereals, breads, grains, and popcorn. Eat at least three servings daily, or even better, make all of your grains the whole kind.

Read: The only way to keep your resolutions.

Don’t play the dieting numbers game.

Consider ditching the bathroom scale and the tape measure for good. Constantly taking stock of your weight can be a downward spiral, especially when weight loss doesn’t occur as quickly as you like. Focus on eating better for overall health rather than what your scale and tape measure say.

Stop the body shaming.

So you overindulged during the holidays, or you ate too much and didn’t exercise over the weekend.

So what?

Punishing yourself is pointless, and shame is a useless and harmful emotion that will get you nowhere, and fast.

Good health is not an all-or-nothing endeavor.  Some days, weeks, and months are better than others when it comes to eating and exercising. Each day – each meal, for that matter –  is a new chance to make better choices.

Discover how to get more Body Kindness.

Stay positive about a better eating plan. 

There are certain phrases I never use, including “fat” (as it relates to body weight), “skinny,” and “clean eating.”  Why? Because they have negative connotations that contribute to a disordered relationship with food.

“Guilty pleasures,” “cheat days,” and “detox” are not on my vocabulary list, either. Hopefully, if you stop using these useless phrases too, you’ll improve your attitude about food.

What are your non-diet goals for the year ahead?

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No Added Sugar Fruit and Nut Quick Bread

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No Added Sugar Fruit and Nut Bread Quick Bread

Sweetness without added sugar

The last thing you want is more added sugar, but you want something sweet to eat. That’s why this no-added sugar quick bread is perfect for healthy meals and snacks.

Dried fruit and bananas provide natural sweetness so there’s no need for other sweeteners.

Almonds and walnuts supply heart-healthy fat and some serious crunch.

The recipe calls for oat flour instead of wheat flour, which is why this satisfying bread is gluten-free and packed with whole grain goodness.

Read: Ways to reduce sugar intake

You can mix and match the types of nuts and dried fruits you use, and make 12 muffins out of the batter instead of a single loaf.

Make this better-for-you bread part of a meal when you add more protein. For instance, top a slice with peanut butter or cottage cheese, or pair a piece with eggs or Greek yogurt.

No Added Sugar Fruit & Nut Quick Bread
Makes 12 servings.

2 medium ripe bananas, broken into large chunks
2 large eggs
1⁄4 cup canola oil
2 cups oat flour*
1 teaspoon baking powder
1⁄2 teaspoon salt
3⁄4 cup chopped almonds
3⁄4 cup chopped walnuts
3⁄4 cup dried unsweetened apricots, chopped into small pieces
3⁄4 cup raisins or dried cranberries**

Preheat oven to 350˚F. Coat a 1 1/2 quart loaf pan with cooking spray, and line with a sheet of parchment paper.

In a large mixing bowl, mash the bananas until no longer chunky. Using a whisk, add the eggs and canola oil and combine well. Add the oat flour, baking powder, and salt. Stir to combine.

Add the almonds, walnuts, apricots, and raisins, and blend well.

Pour the batter into the loaf pan and spread it evenly. Bake for 25 to 30 minutes or until a toothpick inserted in the middle comes out clean.

Cool for 15-20 minutes out of the pan before cutting.

* To make oat flour, place 2 cups of gluten-free one-minute or old fashioned oats in a food processor and process on high speed until oats achieve a powder-like consistency, about 1 minute.

** Most dried sweetened cranberries have some added sugar.

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Mix and match the nuts and dried fruits to your liking!

Per serving (1 slice or 1/12 of the loaf):

Calories: 253
Total fat: 14 grams
Saturated fat: 1 gram
Cholesterol: 35 milligrams
Sodium: 135 milligrams
Carbohydrate: 29 grams
Dietary fiber: 4 grams
Protein: 6 grams
Calcium: 64 milligrams
Iron: 2 milligrams

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