HOW TO KEEP THOSE NEW YEAR'S RESOLUTIONS ALL YEAR LONG
Change your approach to cooking to help maintain, sustain weight loss tomeet nutritional goals
The season of good intentions and new gym memberships— otherwise known as January — seems so long ago now. Spring break can’t come soon enough. And somewhere in between, your plan to eat better and cook more at home has hit a wall, if it got off the ground at all.
You’re not alone, says registered dietitian Amari Thomsen.
“A lot of people, when they start the new year, have a laundry list of things to change, whether it’s to lose weight or drink more water or cook more, and it’s just not feasible to flip a switch in your life and make all those things happen on day one, Jan. 1,” said Thomsen, owner of Eat Chic Chicago, a nutrition consulting practice.
It’s not for lack of trying. Intent on meeting these self- imposed if overly ambitious nutrition goals, people “think they need to go out and fill their fridge with all these expensive ingredients,” said health coach and natural foods chef Amanda Skrip.
You knowwhat happens next. You get busy, the organic kale turns slimy and you end up throwing it all out and ordering takeout.
But it’s never too late to head back to the kitchen. The key is to shift from all- or- nothing to a more cumulative approach. “It’s about forming habits, which takes time,” said Thomsen.
Don’t wing it
Take a few minutes to think of your schedule for the week, then write out meals for certain days, based on what you know is realistic for you.
“It helps set expectations and I think it goes a long way if you’re feeding a family,” said Thomsen.
No one’s expecting you to try out for “Masterchef.” Save the complicated, showoff dishes for dinner parties and holidays.
“Find three or four recipes that you can make that don’t require research and new techniques,” said Skrip, who teaches cooking classes at Whole Foods Market.
Thomsen writes her meals on a white board on her fridge, but there are plenty of meal- planning apps that can also create your grocery list with a few taps. Once you’ve mapped out your meals, pick a day to buy the groceries you need.
Divvy it up
It’s time- and cost- effective to buy and cook by the bulk and batch, and it makes meal- planning that much easier.
“Most people’s plans to cook healthier tend to come withmore time spent in the kitchen, and usually time’s not something you have, so anything you can do to save time will help get you there,” said Thomsen.
Whole cuts are typically cheaper per pound than steaks, chops and fillets. Portion them at home into freezer bags to pull out later. Do the same with big batches of stews or soups that you cook, and you’ve got future dinners in the can or, rather, bag.
“I’ll pack a bunch of snack baggies full of nuts and fruits and dried garbanzo
beans and then throw them in the cupboard. You can take them to go, put them in the kids’ lunchboxes,” said Thomsen.
Count colors
Yes, yes, you know you should eat more vegetables. But here’s a more specific and useful bit of advice: “At every meal, aim for having three different colors on your plate. White and brown don’t count,” said Thomsen. While you’re thinking numbers, three to four ounces— what fits in the palm of your hand— is a good rule- of- thumb for a serving of meat.
And about those vegetables: Don’t dismiss frozen vegetables, which are affordable, packed at peak harvest and store well. “You don’t have to worry about spoilage,” Skrip said.
Skrip also is a fan of clamshells of greens such as arugula or baby spinach, which you can use to bulk up stews, sandwiches and even store- bought and takeout meals.
Buy beans
Few foods provide as much bang for your buck as beans and other legumes. They’re a great source of protein and fiber, versatile and cheap, especially the dried varieties ( head for the bulk bins at your grocery store).
Canned or dried, beans will last up to two years in the pantry. Skrip suggests looking for canned brands with little to no added salt or other additives.
A big pot of beans can be a meal in itself or the base for hearty stews and other dishes, such as sautéed with those greens in your fridge and topped with a fried egg.
Go vegan, even for a day
There are numerous health and environmental benefits to following a vegan diet, but if an entirely plantbased diet isn’t appealing or feasible, what about in small, Meat less Monday type doses?
“Most people, regardless of how they eat, can benefit from adding more [ plantbased] recipes and foods to their repertoire,” said Skrip.
Chia and hemp seeds are powerhouse, not to mention trendy, ingredients full of fiber, omega- 3s and protein, and they go a long way in smoothies and puddings or sprinkled over salads. Chia seeds thicken soups and dressings. Mixed with water, they can replace eggs in baking.
And look to other cultures for inspiration. In Chinese stir- fries, meat is used minimally as an accent; vegetables are the main player. Mediterranean dishes emphasize vegetables, grains, nuts and beans— and if you’ve stocked up on beans, might as well use them.