MISSION, KS / ACCESSWIRE / December 6, 2022 / (Family Features) The new year brings a time to reconsider health habits. New Year’s goals and resolutions often focus on weight loss or exercise. While these are important indicators of health and happiness for many people, maintaining overall health is also important.
Registered Dietitian, Author, and Nutritionist Manuel Villacorta shares these tips for starting the new year with a healthy routine:
Make a meal plan of what you want to eat
For balanced meals, think ahead and plan a weekly menu based on your taste preferences to stay interested. If you feel like you’re on a diet or that you’re being forced to eat, you’re more likely to stop following the plan. It helps to make something to enjoy with family or friends and makes sticking to a meal plan easier. Manuel suggests:
- Create shopping lists to stay organized
- Check your closets to avoid over-buying and waste
- Plan a weekday for shopping
This Skillet with Ground Chicken and Sweet Potatoes is an easy meal plan starter.
Fill in nutritional gaps with flavanol supplements
A balanced diet is key to overall health, including heart and brain health. In fact, the Academy of Nutrition and Dietetics has published a unique recommendation to consume 400-600 milligrams of flavanols daily to support cardiometabolic health. Flavanols are bioactive compounds found in plant foods like cocoa, tea, apples, and berries; However, levels can vary by food, and it can be difficult to get everything you need from food alone.
A flavanol supplement like CocoaVia™ can help fill in nutritional gaps when you can’t meet recommendations from food alone. The flavanols in CocoaVia have been shown to promote long-term cardiovascular and brain health and support a strong heart and better memory.* Each serving of Cardio Health contains 500 milligrams of cocoa flavanols in two capsules or one scoop of powder. Additionally, Memory+ — which provides 750 milligrams of cocoa flavanols per three-capsule serving — is ConsumerLab.com’s #1 choice for cocoa products with the highest concentration of flavanols. Only CocoaVia is made with CocoaproTM Cacao Extract, the most concentrated and clinically proven flavanol extract ingredient on the market.
Try adding CocoaVia capsules to your routine or a scoop of Cardio Health powder to smoothies, coffee, or this Cocoa Blueberry Smoothie Bowl. Learn more at CocoaVia.com.
fuel for energy
Not having enough energy can affect performance at work and in the gym. What you eat can affect your energy levels. Manuel suggests eating every 3-4 hours and including all three macronutrients – carbohydrates, protein and fat – at meals.
For example, many people eat salads with veggies and protein, but you can top them up with broccoli and carrots for a heartier mix. Aim for meals full of vitamins, minerals, and nutrient-dense foods like grains and starchy vegetables that provide energy.
Make fiberglass a focus
Fiber is a nutrient that is often overlooked. Soluble fiber helps maintain glucose levels, which are important for optimal brain function. Oats, beans, and avocados are good sources of soluble fiber. Including fruits, vegetables, nuts, seeds, and whole grains can increase your fiber intake and benefit your gut health.
Be strategic when stocking up on your kitchen
Multiple weekly shopping trips are time consuming and better used for things like physical activity. Try strategies to get most of what you need in as few trips as possible, like buying beans, grains, and pasta in bulk. Remember that not everything has to be fresh. Frozen and canned products are often stored at their peak freshness to provide many of the same nutrients. Whenever possible, choose low-sodium canned foods and rinse before eating.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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