January - Ring in the New Year: Top Tips for Sticking to Your New Year's Resolutions

First thing is first, consider health behaviors you may want to place focus on during this next year. Remember every small thing you do adds up and benefits your health!

Emphasize balance over restriction. Far too often, the focus is on the removal of something, whether it be carbs, added sugar, etc., which can create more problems than it solves. There are many reasons this is so, but one reason restriction may cause problems is that dramatic change can result in the inability for us to adhere to that change. 

One classic example is yo-yo dieting. We implement a drastic change to lose weight but it is not realistic enough to continue because it is so unlike our regular eating habits. One way to avoid this is by making changes that allow you to maintain similar habits, such as substituting Coca-Cola for Diet Coke, or whole wheat toast for white bread. These changes still allow you to have soda or toast, but the nutritive value is dramatically different between the two options. Remember, you must still enjoy the foods you eat for changes to be sustainable. 

Another reason restriction can be problematic is when we tell ourselves, “I can’t have that”, we actually will want that thing even more! Welcome to human nature. Do you remember when you were young, and your mom told you cannot watch a specific movie because it “wasn’t for kids”? Did it make you want to watch it even more?? 

While the list of problems for making drastic changes does not end there, by making changes gradually, and small ones that fit into our lives, we can decrease the risk of rebounding to our old ways—the positive changes we make are more likely to stick! 

Mindful Eating Approach

Mindful eating is an excellent thing to explore in the new year because it promotes a healthier relationship with food and encourages long-term sustainable habits. By focusing on the sensory experience of eating—such as the taste, texture, and aroma of food—and tuning into your hunger and fullness cues, you become more aware of your body’s needs. This practice can help prevent overeating, reduce emotional eating, and enhance satisfaction from meals. Mindful eating also supports weight management and overall well-being by shifting the focus from restrictive dieting to a more balanced, enjoyable approach to nourishment. Starting the new year with mindfulness in your eating habits sets the foundation for achieving your health goals while fostering a positive mindset around food!

Seasonal Recipe Spotlight

Food Geeks has a great site with seasonal produce and recipes for each crop.  You can change your season at the very bottom; anticipate what’s ripening in the months ahead!

Did you know that kumquats are considered a super source of vitamin C? A 100-gram serving contains 73% of your daily recommended intake! This means that they are wonderful for your immune system and are an excellent fruit to eat through the winter!                                                                  

Seasonal Recipes:

Creamy White Bean Soup with Kale

This creamy white bean soup with kale is simple and quick to make. It has a little bit of zing, spice, but it’s mellow and down to earth too!

Baked Apples with Oatmeal Filling

Apple-baked oatmeal is a clever dessert the whole family will love. Brown sugar and cinnamon oats bake inside cored apples, resulting in a fun dessert that's completely edible!

Pre-Workout Snack Ideas!

Banana with Nut Butter
Greek Yogurt with Honey and Berries
Oatmeal with a Honey or Maple Syrup