It’s a new year, and if you’re anything like 45% of Americans you’ve made a New Year’s resolution to get healthy. Instead of the latest fad diet or cleanse you’ll abandon within a week, world-renowned self-defense expert and celebrity trainer Avital Zeisler of The Soteria Method has created a nutrition plan easy for women to follow: Weapons of Nutrition.
With Hollywood A-listers like Amanda Seyfried and Keri Russell as fans, Avital can share her top ten tips with your audience for a healthier 2016:
- Limit Your Consumption of These Five Bad Guys: Fried food, processed sugar, red meat, high-sodium foods and alcohol
- Eat Smaller Meals Every Three to Four Hours: “For me, this means four to six times a day,” says Avital. “This will help you avoid going into “starvation mode” and holding on to every last calorie for dear life—or succumbing to hunger and going on a junk-food binge mid-afternoon because the gap between lunch and dinner is too long.”
- Hydrate: Drink 1.5 to 3 liters (approximately 50 to 100 ounces) of water per day. The more water you drink, the more your body flushes out toxins, helping you to maintain the proper amount of water in your cells and optimizing the functionality of your organ systems.
- Avoid Carbs Before Bedtime: Don’t eat carbohydrates three hours before bedtime. This is a great habit to get into, as many of us tend to snack in the evenings (especially when in front of the computer or television). And often these “snacks” end up with us consuming many more calories than expected—as in “I can’t believe I ate the whole bag of chips!”
- Eat Whole Foods Only: This is bringing your diet back to basics—food groups found in nature and prepared in the least invasive way to maintain nutritional integrity. This will bring you back to appreciating naturally sweet foods too.
- Exercise Portion Control: Again, moderation is key here. For example, a large salad two or three times a day is proportional. However, eating buckets and buckets of salad is not necessary to maintain good health.
- Plan Ahead: Try to eliminate the chance that you won’t have ingredients to prepare meals at home—for the day or for the workweek ahead—so that you aren’t forced to buy junk food. Find the best day of the week (I like Sundays) to prepare some meals for the week ahead, such as soups, stews, and healthy baked goods.
- Give Yourself a Fighting Chance: Stock your fridge and pantry with healthy snacks options. It is just as easy to reach for a piece of fruit as it is to grab a package of cookies!
- Start Your Day with a Good Meal: Breakfast is the most important meal of the day. A nutritionally rich meal in the morning will set you up for success, giving you increased energy, greater concentration, and the ability to ignore calorie-heavy but nutritionally empty food choices from on food carts, vending machines, and the counter of your favorite coffee shop.
- Pay Attention to Your Food Habits: If you take the time to examine your food choices and eating habits, you will recognize areas that you would like to change. You do not need to change everything at once, but do make an ongoing plan to change each unwanted habit so that the result is a diet rich in nutritional foods that are eaten in moderation and overall better health.
Happy New Year + Good luck!!