Jan. 1 is still a few days away, but it’s a good time now to start thinking about ways to make 2012 the most healthful year yet for yourself and your members. As you start making plans for the coming year, help your members make some resolutions for eating, drinking and being healthful for the remainder of the holiday season and beyond.
For example, I recommend eating a mostly plant-based diet of root vegetables, lentils, garbanzo and black beans, fruits, especially pineapple and papaya, and unprocessed grains. Help members seek out whole foods grown sustainably, including those that are organic. It is important to demonstrate not only to our families and loved ones, but also to everyone our lives touch – even in the most indirect ways – that nutrition matters.
One option is to try a gluten-free diet, not just because you might be eliminating potential irritants in your diet, but as a way to familiarize yourself with all the many wonderful alternatives available to you other than wheat, corn or soy. Some examples are quinoa, buckwheat groats, brown rice and amaranth.
I know that it might be a daunting prospect for many people who can’t imagine life without meat, cheese, milk or eggs. So here are some ideas for helping to ease members into vegetable-oriented eating habits:
1. Workweek veggie days: If you can’t move to a completely plant-powered diet, then a Monday-through-Friday or Monday-Wednesday-Friday plan is a simple way to get started. If you can’t do that, then start with just one or two days a week when you have beans and lentils for protein, and load half your plate with veggies to encourage satiety without breaking the bank on calories.
2. Once-a-week vegan detox: Some experts sat that this might be one way to keep your body running smoothly and keep your youthful looks and energy. It is worth a try! During your detox day, your diet should be free of gluten and refined sugars, and include 60 to 80 percent raw foods, lots of filtered water and herbal teas.
3. Sample vegan day: Try a green smoothie, raspberries, vegetables and hummus, brown rice and lentils, a large green salad with raw sunflower seeds and avocado, curried sweet potato soup, and raw vegetables dipped in tahini dressing. This is a lovely combination of fresh foods and interesting flavor blends. You are sure to feel lighter and brighter after this day!
As part of the nutrition education of your membership, find a place in your club to post these ideas and make these recommendations. In our business we are often nurturing others. This sets up a positive feedback loop, reducing our own stress, improving our health, and giving us more to give.
Have a very happy and healthy New Year, filled with Peace and Harmony!
Judith Samuels, M.A. is a certified nutrition and wellness consultant and master personal trainer at Sport&Health Clubs in the Washington D.C. Metro Area. She can be reached via e-mail at judi@judisamuels.com.
