Add Nutrition, Don't Subtract it.

It is that time of year again... New Years Resolutions!

Obviously this time of year, a lot of people start out trying to accomplish new goals or ones they keep putting off. Weight loss is one of the most common goals this time of year.  Majority of people join or go back to the gym and start taking "bad" foods out of their diets. What would you think if we told you to not take anything out of your diet, but add to it?  Yes, eat more!

So many people just start slashing kcal while adding in more activity.  This is pry a bit backwards of what you should be doing.  Add in the activity first, and slowly start to add in more non-starchy vegetables and whole fruits.  You are putting more stress on your body with increased activity and the body demands more nutrients to recover and heal.  While adding in more non-starchy vegetables, not only are you giving your body good vitamins and minerals, you are also filling up on low kcalorie/high nutrient food. This high nutrient food will make you eat less and allow your body to work more efficiently with the proper nutrients.  If you are filling up on good nutritious food, you will be less likely to eat the high kcal food.  

Try adding in 1/2 to 1 cup of cooked or 1-2 cups raw non-starchy vegetables with each meal. Try to use fresh veggies first, followed by frozen, then canned if needed.  If canned, rinse veggies before using. Here is a list of great veggies to eat and not feel guilty about:

Artichoke
Artichoke hearts
Asparagus
Baby corn
Bamboo shoots
Beans (green, wax, Italian)
Bean sprouts
Beets
Brussels sprouts
Broccoli
Cabbage (green, bok choy, Chinese)
Carrots
Cauliflower
Celery
Chayote
Cucumber
Daikon
Eggplant
Greens (collard, kale, mustard, turnip)
Hearts of palm
Jicama
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Rutabaga
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Sprouts
Squash (cushaw, summer, crookneck, spaghetti, zucchini)
Sugar snap peas
Swiss chard
Tomato
Turnips
Water chestnuts
Yard-long beans

Give this a try and let us know how you are doing in a few months!

~TEAM OCF

***If you have any food allergies or food restrictions, please consult with your doctor or registered dietitian before making any changes.