Top 5 Foods to Add to Your “New Year Nutrition Plan”

Start Your Day with Oatmeal, Coconut Oil, and Steamed Apples!

Liza Muravyeva, Registered Dietician and Certified Personal Trainer, has put together her fitness and dieting goals for 2014. Today she shares her list of the top 5 foods that should be incorporated into your diet for a New Year, new you resolution!

The New Year is finally here, and you have already planned out your workouts for the next month and your 30 day detox plan. Let’s be realistic- how long with that last? Instead of going on a crazy 500 calorie a day diet, why not incorporate healthy foods into your every day life? Make a goal to include the following 5 foods into your daily nutrition plan.  If you are not used to eating these foods, then begin incorporating one of these foods each day. Remember, each time you take a bite of food you are either nourishing or damaging your body. So be sure to nourish your body on a daily basis!

Here are the top 5 foods to add to your daily nutrition plan!

1)     Kale– this is my new favorite “green” food. It is so versatile! You can add it into your smoothies, sauté it as a side dish, or even make kale chips! It is full of vitamins such as A, C, K, and E. Kale has been shown to have antioxidant, anti-inflammatory, and anti-cancer properties. (1)

2)     Coconut oil– when cooking, it’s best to use an oil that will be able to withstand the high temperatures of cooking. Olive oil has a very low smoke point, which means it begins to break down during cooking and can produce toxic substances. Coconut oil has very high smoke point, meaning it can withstand high temperatures without breaking down. Because coconut oil is a super-healthy fat, it also helps us feel full for a longer period of time!

3)     Wild-Alaskan Salmon– not only is salmon delicious, but it contains the very important omega 3 fatty acids.  Omega 3’s help with heart health, memory, and can even promote fat loss (3). Salmon is also a high protein food, which will help you build muscle right after your workout.

4)     Blueberries– I love to add blueberries to my protein shakes or just eat them plain. Not only do they taste great, but they are full of antioxidants! They also contain vitamin C, vitamin K, manganese, and fiber. They have even been shown to have cardiovascular and cognitive benefits. (3,4)

5)     Water-  this last one isn’t a food- but it is so important I could not leave it out! Too many people rely on coffee, juices, and soft-drinks as their daily fluid intake. This is just not good enough. Water keeps us hydrated, helps us with body temperature regulation, and keeps our skin looking youthful! To spice up your water-add lemon or lime juice. If you want to be even more creative, your can infuse your water with different herbs.

– Liza Muravyeva MS RD LD/N

Make sure to follow Liza on Facebook, Twitter and Instrgram (@LizaFit) for more healthy tips!

For additional information on how coconut oil can help jump start your New Year’s Resolutions, check our our Top 5 Uses for Coconut Oil and Working Out, The Best Fat Burning Cardio, and Quick Ab Workout with a Healthy Apple Crisp.

Happy New Year!

1)     Ambrosone  B, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.

2)     Basu A, Du M, Leyva MJ et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. Bethesda: Sep 2010. Vol. 140, Iss. 9; p. 1582-1587. 2010.

3)     Fish Oil: Dr. Hector Lopez, chief medical for Applied Health Sciences (speaking at the 10th annual ISSN conference in Colorado Springs)

4)     Krikorian R, Shidler MD, Nash TA et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 April 14; 58(7): 3996-4000. 2010.


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