You resolved to change your dietary habits for the new year. How is that going for you?

Did you get sidetracked? Did you drop the ball? It’s okay. You can get the show on the road now.

You need to be positive. Don’t try to do too much. Don’t expect big results immediately. Start out simply. Try adding one thing, like fruit or veggies at a meal, before you try subtracting things from your diet.

Smoothie Recipe
1 protein component (kefir or yogurt)
Fruit (frozen or fresh)
Vegetables (spinach has very little flavor, cucumber brightens)
Omega-3s (kashi, chia seeds or nuts)

Anti-Juice Cleanse
If you drink all of your calories in juice form, you miss out on the fiber in your fruits and vegetables. You also miss out on essential fats and protein. You’re starving yourself.

If you want to cleanse, eat fork-friendly foods that assist your liver. Brussels sprouts, cauliflower and broccoli are good for detoxification.

You should also cut out allergens and inflammatory foods. Cut out wheat, meat, sweets and dairy for a few days. Focus on foods that offer fewer carbohydrates and starches. You need more vitamins and minerals to boost your liver.

Consider wild fish and farm-raised eggs for your protein. Vegetarians can try hemp protein. Be sure you give your body plenty of protein.

Fats are important during your cleanse. Extra virgin olive oil, avocado oil and walnut oil are tasty and great for you. Walnuts have a higher level of omega-3s than other nuts.

Consider quinoa for your grains. Black rice is anti-inflammatory as well.

Use these components for stir fry and smoothies. Your cleanse can last from three to seven days. Add things back into your diet slowly. Try to eat as many fruits and vegetables as you did on the cleanse.

Keep your nutrition on track by making your goals specific and reasonable. Add one goal per week. After you’ve succeeded with that goal, you can add another new goal. There are lots of options to make your changes easier. Think about getting pre-cut fruits or vegetables or trying a meal-preparation subscription.

Listen as Registered Dietitian and chef Abbie Gellman joins Dr. Pamela Peeke to share how to get your nutrition back on track.

Keeping Your Nutrition on Track

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