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4 New Year's Food Resolutions You'll Actually Keep

Dec 26 2016 - 9:30am

It's that time of year again: new year, new you. Sounds simple, right? But research from the University of Scranton [1] suggests that by the first week of January, a whopping one-quarter of us who make resolutions have already ditched them, and by year's end only eight percent have made our resolutions a reality. Fret not: if the saying you are what you eat is true, than there's no better way to build a better you in 2017 than by making a few easy-to-stick-to food resolutions that have the power to transform you from the inside out. We promise these four must-make food resolutions will feel so good, there's no chance you'll give them up.

Go For Fermented Foods

If you haven't become BFF's with your gut flora yet, what are you waiting for? In case you haven't heard the hype, we can thank the microbiota — or "gut bugs" — that live in our intestines for everything from boosting nutrient absorption, immunity, and even happiness to regulating metabolism and protecting us against heart disease, autoimmune diseases, and certain cancers.

One surefire way to cultivate healthy gut flora is to go for fermented foods at least once a day. Tasty options include sauerkraut, kimchi, miso, kombucha, tempeh, yogurt, kefir, and soy sauce. If you haven't tried cooking with tempeh yet, start with this fool-proof Mexican tempeh quinoa salad [2]. And you'll for sure want to make this oh-so warming miso soup [3] a Winter staple.

Get to Know Ancient Grains

Ancient grains are defined by the Whole Grains Council [4] as "grains that are largely unchanged over the past several hundred years." And because they are minimally processed, they are healthier than refined grains because they're fiber- and protein-rich and loaded with nutrients. What's more? Ancient grains have the added perk of being more planet-friendly because they require less pesticides, fertilizers, and irrigation to grow. And, they are surprisingly more flavorful than most refined grains (in a comforting, earthy way).

Just a few years back most of us couldn't even pronounce the word quinoa, yet alone cook with it. These days, even the most novice nutritionistas are confident whipping up a nourishing quinoa bowl [5]. But as much as we all adore quinoa, there's a long list of ancient grains that should be on your radar (and in your pantry), including farro, millet, buckwheat, spelt, kammut, amaranth, teff, sorghum, wild rice, black barley, and blue corn. Why? "The best way to ensure that you're getting the full spectrum of nutrients available in nature is to eat a variety of different grain foods. After all, each whole grain has something different to offer (from the calcium in teff, to the soluble fiber in barley)," advises the Whole Grain Council.

In 2016, resolve to experiment with just one new ancient grain per month, and by year's end you'll have at least a few new favorite go-to grains in regular rotation. Need a little inspiration? We can't get enough of this comforting maple-cumin tofu with farro [6] or this perfect millet salad with pomegranate [7].

Cook Without a Book

Sure, a trusty recipe is like a little black dress you can always count on — but we dare you to make 2017 the year you bust out some freestyle cooking. Forgo using a recipe at least once a week, and instead let in-season produce take the lead. Begin by scoring whatever produce looks freshest and most appetizing to you at your local farmers market or the produce aisle of your local supermarket. Perky purple potatoes? Yes, please. Ginormous asparagus stalks? Why not. Luscious latticino kale? You bet.

Then, get creative in the kitchen by building a winning dinner bowl starring your peak produce. Here's how: start with a bed of your favorite grain (quinoa, farro, brown rice, etc.), add your stellar produce (steamed, sautéed, or roasted), toss in your choice protein (we love beans, tofu, and chicken breast), then top with an ultratasty sauce (peanut, marinara, tahini, BBQ, salsa).

Master a New Cuisine (or Two or Three)

Who doesn't like going out on the town for ethnic food? But homemade ethnic fare, be it Indian, Japanese, Italian, Mexican, Thai, or even Ethiopian, can be just as much of a taste sensation as any restaurant dish — without the excessive salt and fat that usually come along with restaurant-style preparation.

To get started, simply become a menu hacker. Just think of your favorite menu item and make it your mission to re-create it with gusto. You could wing it in the kitchen, go online to find a recipe, purchase a cookbook, or even sign up for a cooking class. We fell in love at first bite with this quick vegan chana masala [8]. This homemade burrito [9] tops Chipotle's any day. And this video will have you rolling sushi [10] like a pro. While most supermarkets sell all the worldly ingredients you may need, why not let your menu planning inspire a trip to a local ethnic grocery market?


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https://www.popsugar.com/fitness/Healthy-Eating-Resolutions-39567928