Nourish
Here’s Why You Should Skip that New Year’s Diet—And What to Do Instead
Are you suddenly feeling bombarded by ads for “New Year New You” diets and “healthy” juice cleanses? It’s no coincidence—the health industry is well aware that come January 1st we’re all ready for a healthy reset, and they’re more than happy to sell us promises of easy fixes. But the solutions they offer are often anything but healthy.
“Cleanses can produce initial weight loss, which makes people feel good in the short term, but since most of the weight that is lost is water, it will come back on very quickly,” explains Frances Largeman-Roth, RDN and author of Eating in Color. And while that quick-fix reset might be tempting, particularly after a few weeks of holiday indulgence, it can lead to loss of muscle mass (and strength) and put stress on the kidneys.
Still, we understand the urge for a healthy start, and that’s why we created B3 ALL IN, our expert-lead program designed to supercharge your body and your mind in four weeks. B3 ALL IN focuses not on dieting or drastic cleanses but on moving every day and fueling our bodies with whole foods. Sign up now and start your ease-in week, and then join us for the official first day on January 9th. And in the meantime, check out Largeman-Roth’s tips on how to reset your eating the healthy way—including some of our favorite recipes from the B3 Kitchen for inspiration!
Focus on produce.
“I always recommend brightly colored fruits and vegetables because they contain disease-fighting phytochemicals for long-term health,” Largeman-Roth says. They’re also full of flavor, and they’re one of the easiest ways to feel full and satisfied after a meal. B3 Kitchen recipe to try: Root Veggie Tacos with Cilantro Salsa Verde
Include good fat.
Healthy fats, rather than saturated or trans fats—are key to satiety and, often, flavor, in meals. (Which means you’ll be more likely to eat that nutrient-packed salad when it has avocado in it!) Healthy fats can actually lower our risk for heart disease, and improve cholesterol, too. Each day, aim to include foods rich in omega fatty acids, including almonds, walnuts, nut butters, avocados, salmon, olives and olive oil, and seeds like flax, chia, and hemp. B3 Kitchen recipe to try: Salmon with Pickled Coriander + Pomegranate.
Push protein.
High-quality protein is essential to sustained energy. To feel full, balance your blood sugar, and support muscle growth, include a range of proteins like lean grass-fed beef and lamb, seafood, poultry, and beans, chickpeas, and lentils. B3 Kitchen recipe to try: Spiced Carrot + Red Lentil Soup.
Minimize temptations.
“I think it’s a good idea to get the treats out of sight, out of mind,” Largeman-Roth says of those lingering holiday cookies in your kitchen. Same goes for those salty snacks—the less you have processed foods around where you can be tempted by them, the better. Instead, put your produce front and center in the fridge and have a bowl or nuts on the counter for easy snacks. At barre3 we also recommend what we call “crowding out,” which is essentially satisfying cravings with healthy, whole-food versions of our favorite temptations. B3 Kitchen recipe to try: Barre3 Chocolate Truffles.
Get a smart start.
Eating a healthful breakfast can lower your risk for heart attacks, high blood pressure, obesity, and diabetes. It’s also a mental boost since it starts your day off on a positive note—and you’ll be more likely to be motivated to follow up that nutrient-packed smoothie with a superfood-packed lunch. B3 Kitchen recipe to try: Drink Your Greens Smoothie.
Strategize small steps.
Adding nutrition to your meals can be as easy as choosing better toppings, dips, and sides. “Sprinkle some pomegranate seeds and chopped almonds over your morning yogurt or oatmeal, try a new kind of hummus—or add kale to a wrap,” Largeman-Roth suggests. And don’t forget fermented veggies, which are an easy way to add flavor and beneficial probiotics. “I love to add them to quesadillas and tacos, which we make a lot in my house because they’re quick for weeknight dinners!” B3 Kitchen recipe to try: Caramelized Onion + Carrot Hummus.
Are you suddenly feeling bombarded by ads for “New Year New You” diets and “healthy” juice cleanses? It’s no coincidence—the health industry is well aware that come January 1st we’re all ready for a healthy reset, and they’re more than happy to sell us promises of easy fixes. But the solutions they offer are often anything but healthy.
“Cleanses can produce initial weight loss, which makes people feel good in the short term, but since most of the weight that is lost is water, it will come back on very quickly,” explains Frances Largeman-Roth, RDN and author of Eating in Color. And while that quick-fix reset might be tempting, particularly after a few weeks of holiday indulgence, it can lead to loss of muscle mass (and strength) and put stress on the kidneys.
Still, we understand the urge for a healthy start, and that’s why we created B3 ALL IN, our expert-lead program designed to supercharge your body and your mind in four weeks. B3 ALL IN focuses not on dieting or drastic cleanses but on moving every day and fueling our bodies with whole foods. Sign up now and start your ease-in week, and then join us for the official first day on January 9th. And in the meantime, check out Largeman-Roth’s tips on how to reset your eating the healthy way—including some of our favorite recipes from the B3 Kitchen for inspiration!
Focus on produce.
“I always recommend brightly colored fruits and vegetables because they contain disease-fighting phytochemicals for long-term health,” Largeman-Roth says. They’re also full of flavor, and they’re one of the easiest ways to feel full and satisfied after a meal. B3 Kitchen recipe to try: Root Veggie Tacos with Cilantro Salsa Verde
Include good fat.
Healthy fats, rather than saturated or trans fats—are key to satiety and, often, flavor, in meals. (Which means you’ll be more likely to eat that nutrient-packed salad when it has avocado in it!) Healthy fats can actually lower our risk for heart disease, and improve cholesterol, too. Each day, aim to include foods rich in omega fatty acids, including almonds, walnuts, nut butters, avocados, salmon, olives and olive oil, and seeds like flax, chia, and hemp. B3 Kitchen recipe to try: Salmon with Pickled Coriander + Pomegranate.
Push protein.
High-quality protein is essential to sustained energy. To feel full, balance your blood sugar, and support muscle growth, include a range of proteins like lean grass-fed beef and lamb, seafood, poultry, and beans, chickpeas, and lentils. B3 Kitchen recipe to try: Spiced Carrot + Red Lentil Soup.
Minimize temptations.
“I think it’s a good idea to get the treats out of sight, out of mind,” Largeman-Roth says of those lingering holiday cookies in your kitchen. Same goes for those salty snacks—the less you have processed foods around where you can be tempted by them, the better. Instead, put your produce front and center in the fridge and have a bowl or nuts on the counter for easy snacks. At barre3 we also recommend what we call “crowding out,” which is essentially satisfying cravings with healthy, whole-food versions of our favorite temptations. B3 Kitchen recipe to try: Barre3 Chocolate Truffles.
Get a smart start.
Eating a healthful breakfast can lower your risk for heart attacks, high blood pressure, obesity, and diabetes. It’s also a mental boost since it starts your day off on a positive note—and you’ll be more likely to be motivated to follow up that nutrient-packed smoothie with a superfood-packed lunch. B3 Kitchen recipe to try: Drink Your Greens Smoothie.
Strategize small steps.
Adding nutrition to your meals can be as easy as choosing better toppings, dips, and sides. “Sprinkle some pomegranate seeds and chopped almonds over your morning yogurt or oatmeal, try a new kind of hummus—or add kale to a wrap,” Largeman-Roth suggests. And don’t forget fermented veggies, which are an easy way to add flavor and beneficial probiotics. “I love to add them to quesadillas and tacos, which we make a lot in my house because they’re quick for weeknight dinners!” B3 Kitchen recipe to try: Caramelized Onion + Carrot Hummus.
