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!
- 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.
- 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.
- 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.
- 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:
- Preheat the oven to 400°F.
- Place the zucchini with the cut side up on a baking sheet. Drizzle the oil over each half.
- In a small bowl, stir together the lemon zest, basil, oregano, red pepper flakes, and salt. Sprinkle over the zucchini.
- 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:
- In a large bowl, toss the apples, spinach, endive, walnuts, and blue cheese to combine.
- 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.
- Pour the dressing on the salad and toss gently. Place the salad in a serving bowl and sprinkle with the chives.
Source: diabetesfoodhub.org