As the New Year begins, many of us find ourselves reflecting on 2019. We may ask ourselves, what did I do over the past year? How did I grow? What did I accomplish? The year seems to fly by, and the next thing we know, were counting down to the ball drops and finding ourselves making the same New Years resolutions we did last year.
More than half of resolution makers commit to eating healthier and/or exercising more. On Jan. 2, gyms become packed and fad diets run rampant. Research shows that the second Friday of January is the most common day for people to give up their resolutions; by the end of the month, 36% of people have quit.
Dieting can be confusing and frustrating, as there is so much information readily accessible, all of which seem to contradict. Many people looking to lose weight in the New Year turn to fad diets for example, the keto diet, paleo diet, fasting, etc. Fad diets are not a long-term solution; typically, they help you lose weight quickly but are not sustainable for a long period of time.
There are a few diets that have stood the test of time for healthy living, and at the top of the list is the Mediterranean diet. According to U.S. News and World Report, this diet has been ranked the number one diet for three years running.
The Mediterranean diet is a cuisine that is based on the lifestyle adopted by those living in the countries which border the Mediterranean Sea. It is rich in fruits, vegetables, beans, nuts, seeds, whole grains, seafood, oils, and it limits processed meats, refined carbohydrates, and added sugars. This provides a balanced diet that is high in fiber and unsaturated fats and is low in unhealthy fats and high-calorie foods. This helps promote healthy cholesterol levels for cardiac health as well as a healthy weight.
If youre looking to make some diet changes in 2020, start with these few tips inspired by the Mediterranean diet:
Choose whole grain carbohydrates over refined (examples: brown rice over white rice, wheat pasta instead of white pasta, etc.).
Use healthy fats over saturated fats. Fats that are liquid at room temperature are generally healthier than those that are solid. For example, cook with olive oil instead of butter.
Put down the salt shaker and opt for stronger herbs and spices. This is especially beneficial to those with hypertension.
Dial back the red meat consumption and try for at least one meatless meal per week and one seafood-based meal per week.
Eat more fruits and vegetables. Eating a variety of fruits and vegetables increases fiber intake which helps to maintain healthy cholesterol levels by raising the good cholesterol and lowering the bad. It also helps to keep you fuller longer, thus lowering your total calorie intake.
Heres a great Mediterranean-inspired recipe thats delicious and easy to prepare.
Mediterranean Chicken Tacos
Source: Mindful by Sodexo
Serving Size: 2 Tacos
Yield: 8 Tacos
Chicken Taco Ingredients:
1/2 teaspoon minced garlic
1 teaspoon extra virgin olive oil
1/2 teaspoon ground black pepper
2 1/2 teaspoon dried oregano leaves
1 pound boneless, skinless chicken breast
8 6-inch whole grain flour tortilla
1/2 cup roasted garlic hummus
2 cups finely chopped romaine lettuce
1/2 cup diced cucumbers with skin
1/2 cup diced plum tomato
2 1/2 tablespoons crumbled feta cheese
Yogurt sauce
Yogurt Sauce Ingredients:
1 1/2 tablespoons non-fat plain Greek yogurt
1 1/2 teaspoons diced cucumber
1 1/2 teaspoons extra virgin olive oil
1 1/8 teaspoons water
1/8 teaspoon minced garlic
1/8 teaspoon ground black pepper
1 tsp lemon juice
Instructions
1. In a bowl, combine minced garlic, extra virgin olive oil, ground black pepper, and dried oregano leaves. Coat chicken well, grill or sear for 2 minutes on each side, transfer to lined sheet pan and place in preheated 350 oven. Cook through. Remove from heat. Let rest 10 to 15 minutes before slicing. Slice into approximately 1/2 slices before building tacos.
2. For the yogurt sauce: In a mixing bowl, add non-fat plain Greek yogurt, diced cucumber, extra virgin olive oil, water, minced garlic, ground black pepper and lemon juice. Mix until well-blended. Set aside in refrigerator for use.
3. Lay tortilla on flat surface, spread 1 tbsp. hummus over each tortilla. Divide chicken into 8 portions, lay one portion on top of hummus, top with cup romaine lettuce, 1 tbsp cucumber, 1 tbsp diced tomato. Drizzle with yogurt sauce. Sprinkle with feta cheese. Fold over and enjoy.
Nutrition Facts per 2 Tacos:
Calories: 390, Carbs: 38g, Protein: 28g, Fat: 15g, Sat. fat: 3g, Cholesterol: 66mg, Sodium: 470mg, Fiber: 5g
Courtney Faiola is a registered dietitian at Saint Annes Hospital. A graduate of Johnson and Wales University, Courtney and the team of registered dietitians at Saint Annes Hospitals Nutrition Services offer outpatient counseling for adults and children for a range of conditions, including diabetes, cardiovascular disease, weight loss, food allergies, and much more. For more information, ask your physician, or call Saint Annes Hospitals Nutrition Services, 508-674-5600, extension 2160.
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A diet that stands the test of a new year - Fall River Herald News
