2014, hit the ground running! In January, do you like to start off with a clean slate or at least get back from where you left off from the holidays? Many of us set New Year’s resolutions which include health goals to lose weight, lower blood pressure, manage blood sugar or just plain eat better and exercise. Even with the best intentions, a lot of these high hopes fall by the wayside before March. Unreasonable expectations and lack of specific and measurable direction are two reasons that we are unable to succeed. When setting health goals for the New Year, here are some guidelines that can work to help you be successful called SMART:
1. Be Specific. What is it that you want to accomplish and what behavior is getting in the way of success? Pick that behavior.
2. Make it Measurable so you will know what you are supposed to do.
3. Did you make it Attainable? Can you do it or is it so far out there that you can’t do it?
4. Is it Relevant? Is the goal that you set really going to make a difference?
5. Timely? Does your goal have the amount time involved that you will do a specific behavior goal?
Staying motivated is important. For me, looking through publications and clipping out some healthy new recipes and filing them in a notebook to use or looking through Pinterest and putting recipes on my boards, picking up some fresh veggies from my winter CSA, trying a new recipe from one of my cook books, getting new exercise clothes to wear to my Zumba class and taking my dog for a walk are all ways that I make it fun to keep on doing it. Each one of us has a different motivator to help continue the good habits. I have high hopes that you can be successful this year. You are worth it. Try this salad for the New Year using local ingredients and become inspired!
Lemony Kale Salad with Cranberries and Walnuts
2 TB dried cranberries
1/3 cup chopped pecans or walnuts
2 ½ ounces finely shredded parmesan cheese
2 bunches of kale, washed, stemmed and sliced crosswise
3 tablespoon lemon juice
2 tablespoon olive oil
1 teaspoon honey
½ teaspoon salt
2 cloves garlic, pressed
¼ teaspoon red pepper flakes
Add kale to a bowl. To make a dressing, in a separate smaller bowl mix lemon juice, olive oil, honey, salt, garlic and red pepper together. Add to kale and toss thoroughly. Lightly toss in cranberries, pecans and parmesan cheese.
Makes 8 servings. 168 calories, 9 grams fat (2 grams saturated fat), 19 grams carbohydrates and 8 grams protein.