Better Resolutions for 2012

The holidays are in full swing and they usually conclude with a New Year’s celebration. That really means…it is New Year’s Resolution time again. The gyms will be full and healthy cookbooks will be flying off of the shelves. A recent survey showed that 40 percent of people set a New Year’s resolution related to their weight. However, another study showed that only about 8 percent of people keep their New Year’s resolution. Why are they so hard to keep?

Go Positive, Avoid the Negative

One reason diet-related New Year’s resolutions may not be kept is because often times they are about avoiding something (for example: fat or sugar). This is can seem sort of negative (and there is enough negativity around without self-imposing). Why not add something to your diet instead of always taking something away? Increasing fruits and vegetables, eating more whole grains or increasing the amount of smaller meals you eat per day are all things that can be looked at in a positive way. 

Set Goals

Make sure that you set realistic goals that won’t make you feel like a failure if you don’t achieve them right away. Incorporating something into your diet or daily routine will take time to get used to, but making small steps will help you meet your goals in the end. Realize that you are not perfect and if you make a mistake, just move on from there and do not dwell on it.

Don’t Deny Yourself

As soon as you start denying yourself something that you really want, you will keep thinking about it until you have it (at least this is how my brain works). Try to remember portion sizes and allow yourself a sample of something that you are really craving. This should satisfy your craving and prevent you from overindulging.

Share the Joy of Healthy Living

Yes, it is a joy to live healthfully and it is important to pass that on to our children. Sign up for community fun runs, shop farmers’ markets together, cook new recipes together, walk the family pet together. Our community does a wonderful job of offering fun, family oriented events throughout the year. An upcoming healthy family outing is the “Cardio on the Canal” event at the Salvation Army Kroc Center February 4. Activities include, but are not limited to: “Catch the Cardiologist” 100-yard dash for kids 4 and under, one-mile fun run for kids ages 5-10 and an all-ages two-mile family walk.

Until Next Time: Eat Well, Live Well!
 

Mini Strawberry Brownie Sundaes

These are decadent and can be assembled in a flash. Plus you can keep all ingredients in your freezer; it is easy to make one or some.

Brownies:
1 box No Pudge® brownie mix
1 6-ounce container vanilla yogurt
½ teaspoon vanilla extract

Sundaes:
4 (2” by 2”) brownies*
½ cup of low-fat frozen yogurt
½ cup of frozen strawberries, thawed and chopped
8 teaspoons chocolate syrup of choice (preferably low-fat)
4 tablespoons fat free whipped topping
 

Prepare brownie mix according to package directions. Cut brownies in 2-inch squares (16 brownies). To serve, place each brownie in the bottom of a small dish and then top each with 2 tablespoons of frozen yogurt, 2 tablespoons strawberries, 2 teaspoons chocolate syrup and 1 tablespoon whipped topping.

Note: No Pudge® brownie mix was used for this recipe and is important in the nutrition analysis. Also note that this recipe is for four mini sundaes and you may think to yourself, “how can I keep from eating the remaining brownies?” which would contradict the concept of a mini dessert. Well, the answer is to wrap them individually (in plastic wrap) and then place them in an airtight freezer bag. They can then be stored in the freezer for up to six months. Then you can make mini sundaes anytime or just have a small brownie snack when the urge hits. Remember, healthy eating is about moderation not deprivation. Enjoy.

Yield: 4 serving
Nutrient Breakdown: Calories 160, Fat 0.5g, (0.5g saturated fat), Cholesterol 0mg, Sodium 25mg, Carbohydrate 35g, Fiber 1g, Protein 3g
Percent Daily Value: Vitamin C 15%, Calcium 8%, Iron 2%, Vitamin A 0%.
Carbohydrate Choice:  2 Carbohydrate Choices
Diabetes Exchange Values: 2 Other Carbohydrates

Kim Beavers is a Registered Dietitian and Diabetes Educator for University Health Care System. She lives in North Augusta with her husband and two children and is the co-host of the culinary nutrition segment Eating Well with Kim, which airs at noon Monday, Wednesday and Friday on WRDW. To join the recipe club or view recipes, visit www.universityhealth.org/ewwk. You can also watch the segments at www.wrdw.com/ewwk.