Nutritional Newsletter : Eat Well, Be Well!

January 2021

New You Begins Today

A new year brings more opportunities, optimism and self-encouragement to improve and ready yourself for new beginnings. It’s also the perfect time to be more compassionate to yourself and your body. So while we can thank 2020 for teaching us to be more mentally and physically resilient, take 2021 to strengthen your body through nutritional choices; it’s easier than you might think!

Dieting Mistakes to Avoid

1. “Going on a diet”

“Going on a diet” implies you’ll go “off” the diet at some point. Many do, and usually end up gaining back the weight they lost — and more — by the second dieting cycle. Instead, find a healthy eating style you can commit to for life. When the time comes, the results will be 100% worth the change!

2. Randomly Cutting Out Food Groups

The healthiest diets are ones with a variety of whole foods. When you eliminate entire groups of food (dairy, grains, fruit, etc.) you can potentially set yourself up for nutritional deficiencies as well as an unhealthy way of thinking about food.

3. Eating Too Few Calories

If cutting calories helps you lose weight, cutting a lot of calories may help you lose more weight, right? Wrong. When your calorie intake goes too low, the rate at which you lose weight can actually slow down. That’s because your body’s “starvation mode” kicks in, slowing your metabolism and hanging on to energy stores (fat) to keep you moving.

4. Consuming Fake Foods

The healthiest way to eat and still lose weight is to retrain your palate to prefer whole, “real” foods. But “Lite” diet food products are often loaded with artificial sugars, chemicals and fillers and are lacking in vitamins or other nutritional value. These fakes won’t leave you feeling satisfied in the way “real” fiber- and protein-rich food will.

5. Letting Someone Else Be the Expert of Your Body

It’s very relatable; if you feel like you have weight to lose, it’s hard to trust yourself to know how. Why? because you’re the one who put the weight on in the first place! But don’t put your trust in diet books; you’re ignoring the person who knows your body the best! Chances are if you eat when you’re bored, stressed or sad, or you feel uncomfortably full after eating, you’re not really paying attention to you, the expert of yourself.

6. Putting Food Into “Good” and “Bad” Categories

For a sustainable diet, or way of eating long-term, all food groups need to be on the table. The key is to make the major part of your diet healthier by adding more vegetables, lean protein, healthy fats, and smaller amounts of healthy carbs like fruit, whole grains, and starchy vegetables. Doing this doesn’t make the occasional treat a diet destroyer!

7. Setting Overly Broad Goals

“Lose weight” is not the best goal. Instead, think about specific things that are actionable and measurable. For example, a better goal would be: “I will eat five servings of vegetables each day this week.”

8. Getting Swayed by Healthy-Sounding Foods

Salads are not always the healthiest options. Likewise, foods with healthy-sounding labels, like “vegetarian,” or “organic” are not always the healthiest or lowest-calorie choices. Be a smart consumer by looking up nutrition facts, so you can get a better idea of what’s in your food.

9. Skipping Meals

Your metabolism slows down when you skip meals. Not eating at the right times also makes you extra hungry when you do eat, which can lead to overeating. Instead, eat every three to four hours to keep your metabolism revved!

Making a Change is Easy

Click the infographic below to see the five doable New Year’s resolutions you can make to achieve a healthier you!

Time for Tofu

Although many people associate tofu with modern vegetarian or vegan diets, in reality, it has been used in Asian cuisine for many years as a main ingredient in many recipes. Even today, many people use tofu worldwide as a substitute for meat due to its low calorie, low fat, and high protein content. What’s best is that by simply consuming more of this bean curd you are fighting against the increased risk of various health conditions, including heart disease, diabetes, and even certain cancers.

Braised Tofu with Dry Scallops

Amino Acid Rich, Plant Based
Main Nutrients: Calcium, Iron, Omega-3 Fatty acids

Per serving: Calories 150 Total Fat 12g Saturated Fat 1g Cholesterol 7mg Carbohydrates 1g Added Sugar 0g Sodium 300mg Protein 12g
Serving Size: 6

 

Ingredients:

  • 1 box firm tofu (700g)
  • ½ cup scallops small, dried, soaked for 8 hours and rinsed (fresh scallops are optional)
  • 3 tbsps olive oil
  • 1 tbsp minced garlic
  • 1.5 tsps minced fresh ginger root
  • 1 tbsp finely chopped green onion
  • 2 tsps cooking wine
  • ½ tbsp light soy sauce
  • ½ tbsp oyster sauce
  • 1/3 tsp sugar
  • ¼ tsp salt
  • ¼ cup water
  • 1 tsp cornstarch mixed with 1 tbsp water
  • 1 tsp sesame oil
 

Instructions:

  • Cut tofu into four equal rectangles, then cut each rectangle diagonally into two triangles apiece.
  • Bring a non-stick sauté pan to high heat, add 2 Tablespoons of olive oil, place tofu in the pan and cook until golden brown on both sides. Remove tofu pieces and set aside.
  • Using the same pan on medium-high heat, add 1 Tablespoon of olive oil, and sauté minced garlic, ginger and green onion for a minute. Add scallops and cook for another minute.
  • Add the rest of the ingredients plus the tofu, and bring to a boil. Simmer for 5 minutes.
  • Gently stir in starch and water mixture. Add sesame oil, stir well and remove from heat. Serve immediately.
 

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The information presented is offered for educational and informational purposes only, and should not be construed as personal medical advice. Please consult with your family’s personal physician/caregiver regarding your own medical care.

Poppy Life Care, 307 Placentia Avenue, Suite 203, Newport Beach, California 92663, United States, (949) 393-2240