It’s the end of January when resolution-fatigue often sets in. Wine has reappeared on Monday nights; sweet treats have replaced apples as the afternoon snack; and the 10 day extreme detox didn’t get past day 3 when fatigue and a relentless headache set in.
Some well-intentioned resolutions are just too tough to stick to for the long haul. Ideally, resolutions should be specific, realistic, achievable and, I would add, worth it. They should add some value or benefit to your life.
January is a banger month for detoxes or cleanse programs. But be aware that any program that severely limits caloric intake for a prolonged period of time could end up backfiring. Your body will react by putting the breaks on your metabolism in an effort to conserve energy.
Eliminating entire food groups could also lead to gaping holes in your nutritional intake. In particular, restricting protein while simultaneously reducing calories can lead to the loss of lean muscle, not fat. Reducing muscle mass will further suppress your waning metabolism and when normal eating resumes, fat, not lean tissue, will be gained.
I understand the desire to clean up one’s eating after the excesses of the holidays; however, extreme measures are unnecessary. Reducing sugars, alcohol, refined flours and processed foods while increasing your consumption of whole, fibre-rich vegetables is a realistic and achievable way to start.
It turns out we need to heed this advice as only 40 per cent of Canadians are eating at least five daily servings of fruits and vegetables, which falls well short of Canada’s Food Guide recommendation of 7-10 servings.
An easy way to increase your consumption of these super-foods is to get your soup on! Soup is not a trend. It has never been out of food fashion and there are plenty of reasons why. Research has shown that regular soup eaters consume more vegetables, fibre, protein and a variety of vitamins and minerals than those who don’t eat soup.
It’s not just the nutrients in soup that makes it a great go-to choice for those with health-focussed resolutions. Studies show that soup-eaters weigh less, have smaller waists and consume fewer daily calories compared to those who avoid this wonderful, warm meal. Soup induces fullness more quickly than solid food and can help reduce hunger throughout the day.
What I personally like about soup is that it forces you to slow down, sit down and enjoy your meal mindfully. You can’t eat soup on the run, or if you do, you may only do so once. Ouch.
Not all soups are created equal. Most canned soups are loaded with sodium so it is always better to make your own. Alternatively, choose high-quality, fresh products with a short list of ingredients all of which you would find in your own refrigerator.
Adding wholesome vegetable and fibre-rich soup to your daily diet is a resolution that ticks all the boxes: it’s specific, realistic, utterly achievable and is, most definitely, worth it.
ROASTED CARROT & PARSNIP SOUP
- 1 pound carrots, peeled and cut into 1/2-inch rounds
- ½ pound parsnips, peeled and cut into 1/2-inch rounds
- 1 yellow onion, quartered
- 3 tablespoons olive oil
- Salt and freshly ground pepper to taste
- 3-4 cups vegetable stock
- Optional: cilantro
- Preheat oven to 400° F.
- In a large roasting pan, combine the carrots, parsnips, onion, 3 tablespoons of the oil, salt and pepper. Spread the vegetables in an even layer and roast, stirring occasionally, until tender and golden brown, about 45 minutes.
- Transfer the vegetables to a blender and purée with 3 cups of vegetable stock. Blend. Add more stock as needed to achieve the right consistency. Reheat in a pot over medium-low heat.
- Serve with a drizzle of good quality olive oil and sprinkle of cilantro
Clegg ME1, Ranawana V, Shafat A, Henry CJ. Soups increase satiety through delayed gastric emptying yet increased glycaemic response. Eur J Clin Nutr. 2013 Jan;67(1):8-11. doi: 10.1038/ejcn.2012.152. Epub 2012 Oct 24.
Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov;49(3):626-34. Epub 2007 Apr 14.
Statistics Canada. Canadian Consumer Health Survey. Fruit and Vegetable Consumption. 2012. http://www.statcan.gc.ca/pub/82-625-x/2013001/article/11837-eng.htm
Zhu Y, Hollis JH. Soup consumption is associated with a reduced risk of overweight and obesity but not metabolic syndrome in US adults: NHANES 2003-2006. PLoS One. 2013 Sep 30;8(9):e75630. doi: 10.1371/journal.pone.0075630. eCollection 2013.
Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80. doi: 10.1017/S0007114513003954. Epub 2014 Jan 2.