Nutrition Corner: Making New Year Resolutions Stick

Two of the most common new year’s resolutions are to eat healthier and exercise more. The start of the new year is a great time to take inventory of your health and set realistic, achievable goals to improve your health status. Here are 4 helpful tips to make sure you reach your goals this year!

1. Schedule Time to Meal Plan. Add meal planning to your calendar on a weekly or monthly basis. Use this time to decide what you will eat and when, make a shopping list, and go to the grocery store. Post your meal plan to your refrigerator or pantry.
2. Make Time for Breakfast. The people who have had the most success with weight loss are those who start each day with a healthy breakfast. Great options include fruit & veggie smoothies, oatmeal, Greek yogurt parfaits, and egg muffins. Many recipes can be made ahead and frozen so they are ready to go for your busy morning.
3. Ditch the Distractions. Phones, TV, and work can all distract you from your hunger and fullness cues, which can lead to overeating. Make it a goal to have at least 1 distraction free meal per day.
4. Find Accountability. Having someone to help you reach your goals is key. You do not have to do this alone! Whether it be a friend, family member, spouse, or a dietitian, choose someone to be your partner in your health goals this year.

Recipes of the Month
Two delicious, low-carb, easy-to-make side dishes!

Mediterranean Zucchini
Servings: 4 Serving Size: 1/2 zucchini Time: 20min
Calories: 40 Carbs: 3g Protein: 0g Fat: 3g

Ingredients:

• 2 zucchini(cut in half lengthwise)
• 2 tsp olive oil
• 1/2 tsp lemon zest
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1/8 tsp crushed red pepper flakes
• 1/8 tspsalt
• 4 tsp grated Parmesan cheese

Instructions:

1. Preheat the oven to 400°F.
2. Place the zucchini with the cut side up on a baking sheet. Drizzle the oil over each half.
3. In a small bowl, stir together the lemon zest, basil, oregano, red pepper flakes, and salt. Sprinkle over the zucchini.
4. Bake for 20 minutes, or until the zucchini is just tender. Remove from the oven. Immediately sprinkle each with 1 tsp Parmesan. Let stand for 5 minutes before serving.

Source: diabetesfoodhub.org

Apple Walnut Salad
Servings: 6 Serving Size: 1 cup Time: 15min
Calories: 140 Carbs: 11g Protein 2g Fat: 11g

Ingredients:

• 2 Granny Smith or other tart apple(peeled and cubed)
• 2 cup spinach
• 1 cup endive(sliced)
• 1/4 cup walnuts(chopped)
• 3 tbsp bleu cheese(crumbled)
• 2 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp Dijon Mustard
• 1/2 tsp honey
• 1/4 cup olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• fresh chives

Instructions:

1. In a large bowl, toss the apples, spinach, endive, walnuts, and blue cheese to combine.
2. In a small bowl, whisk together the vinegar, lemon juice, mustard, and honey. Add the oil in a thin stream, whisking to emulsify. Whisk in the salt and pepper.
3. Pour the dressing on the salad and toss gently. Place the salad in a serving bowl and sprinkle with the chives.

Source: diabetesfoodhub.org