I have high hopes for 2022. This is the year of a better me — I’m going to invest time in myself, take care of myself, and feel better about myself. New year, new me. I started on New Year’s Eve by making a resolution that I was going to lose 20 pounds. I went to bed that night, excited about my future, but I woke up the next morning and still weighed the same. What happened?
First, Goals
My resolution needs an action plan with some achievable goals that I can hold myself accountable to. I was hoping I could speak it into existence like I was making a wish, but this is going to take some work. It’s work that I’m not afraid of doing as I’ve done it before. The stress of the pandemic these past two years has caused me to get away from healthy habits that contributed to my physical and mental health but I’m ready to get back to it, and I’m guessing you are, too.
The first thing to do is make time for physical activity. Joining a gym is great, but so is taking a brisk walk every day, or working activities into your day like taking the stairs instead of the elevator, or parking in the farthest spot instead of the closest spot to the building. We’ve had a mild winter so far, so these should be achievable.
Next on the list is eating healthier. Making sure you have healthy foods readily accessible is the key. Keep fruits and vegetables on hand for in-between meals, my favorite being bananas and hummus. Bananas are great for on-the-go snacking, when they start getting brown they’re perfect for smoothies. Carrot sticks are a good crunchy snack, but let’s be honest, they’re kind of boring. Having hummus to dip them into makes it fun and satisfying. I do like making my own hummus, but more often than not, I buy something from the store.
Finally, make better choices. Skip the sandwich at lunch and go for the salad. Think of all the vegetables you would be eating on a daily basis if you had a salad with a simple vinaigrette every day for lunch. The addition of a small amount of lean protein, like grilled chicken breast or salmon, will be enough to get you through the day until dinner time. That’s when it’s time to choose better whole grains, like brown rice over white rice.
Here’s the secret to making brown rice taste good: toasting it adds a nutty, tasty flavor. You can do this in one of two ways. One is by toasting it in a 400-degree oven on a cookie sheet for ten minutes and then cooking it as usual. The other way is right in the pot. Add a couple of teaspoons of olive oil to a pot that has been warmed over medium heat, add the rice and stir occasionally until toasted. You can then add aromatic vegetables like garlic and onions, and then your cooking liquid. You will never want to go back to white rice when you cook brown rice this way.
As much as I’d like the new year to be a reset button for all things in life, we need to put in some work. The payoff is a healthier and happier version of ourselves.
John Selick is a Certified Executive Chef and president of the American Culinary Federation Cleveland chapter.
