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Renee Kashuba

Welcome to the New Year

Updated: Oct 14

Did you survive Quit New Year's Resolutions Day (January 17) and Quitter's Day (second Friday in January -- January 12th this year)? Or maybe you joined the vast majority of us (80%, according to Forbes) who just don't plan to keep themselves accountable for their resolution at all this year. Maybe you're like many of us who feel like eating a little lighter in January. Here are a few tips.


Boost veggies. This is by far the easiest and has, in my opinion, the biggest impact. It's great for your health and for the health of the planet. Plus, it helps stretch the budget. Add vegetables to everything from chili and stews to pan-seared or roasted meats and fish. Double or triple any vegetables that are already in the recipe. Stir fry or sauté veggies to use them up when they start to wilt. Eat a salad at every meal. Snack on fresh veggies, even if you add a dip or spread. It still counts! And substitute vegetarian or vegan meals a couple times a week, featuring beans, tofu, and even eggs, if you like.


Change your oil -- or skip it. I rely most heavily on olive oil, which is famously featured in the Mediterranean diet. I'm pretty generous with it (as is the diet), but I often skip butter and other fats. If you really want to cut fat, you can pan-fry and sauté with just a few tablespoons of water. And fresh lemon or lime or high-quality balsamic alone or with herbs really doesn't need much oil (or any!) to taste good. 


Reduce your meat serving. This should come naturally as you add more vegetables to your recipes, and that's part of the point. If you're eating a meal that still stars meat of some kind, consider just cutting a smaller piece (or choosing a leaner cut).


Plate your food. Food should be enjoyed using all your senses. Take a few extra seconds to arrange it on your plate, and you'll naturally control portions better, and you may even enjoy it more.


Pick one change, just one, that you really want to make, and enjoy it! Instead of surrounding yourself with rules that limit what you can and cannot eat (and, let's face it, you can eat anything you want, so how effective are these rules in the end?), think of something you can really be happy about eating. Look forward to your new dish, choice, recipe, habit, substitution, or whatever it may be.


Here's a recipe for a morning fruit and yogurt bowl to get you started. It's very filling and full of protein, fiber, vitamins, and minerals.


  • Fill a bowl with about 1 c berries or other fruit in season

  • Cover with about 1/2 c nonfat Greek yogurt

  • Sprinkle on about 2 Tb rolled oats (raw)

  • Sprinkle on about 2 Tb seeds and/or nuts

  • Drizzle with a little honey


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Fruit and yogurt bowl with nuts and seeds
Fruit and yogurt bowl with nuts and seeds

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