Starting a New Year

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The New Year is almost upon us and it’s never too early to start thinking about how you can make this an even better year than the last. Losing weight, getting fit and eating healthier are always part of the top ten New Year’s resolutions, but according to TIME magazine, losing weight and getting fit is also the number one resolution that commonly gets broken.  How can you beat the odds?

Set SMART goals. Goals that are Specific, Measurable, Attainable, Realistic and Timely are more likely to be achieved. Setting a goal of losing ten pounds is too broad and does not state HOW you plan to do that and by when. A good goal would be: I am going to decrease my meat and starch portion sizes everyday at supper by filling half of my plate with at least two colorful vegetables. This goal will help you lose those ten pounds, but gives you something specific to be accountable for. Get support. Tell your family and friends what your goal is and tell them how they can help you achieve it. They can be there to cheer you on, help keep you on track or boost you up if you are feeling down about your progress. Find people who have similar goals and build on each others successes and learn from each others mistakes. It can also be empowering helpful to join community groups or classes that help you towards your goals such as the Healthy Weight Program at Sobeys (info below). Celebrate. Remember to celebrate your successes, no matter how small. If you started off not eating vegetables at all and now you manage to get at least two days per week with half your plate as vegetables, that’s a success! It may not be your end goal yet, but you’re making progress towards it. Treat yourself with non-food items such a new shirt, a visit to the spa or maybe just some time to yourself.

Remember that January 1st is just another day and though it is great time to start a new lifestyle change, goals can be set any day of the year.


Health and Wellness Events at Sobeys


Get a kick start to your New Year with our FREE Healthy Weight Program starting at Sobeys Aberdeen on Wednesday, January 15th 11:30am-1pm OR at Sobeys Westside on Thursday, January 16th 4:30-6pm and running for 8-weeks.  Registration required.  Contact me by email at or call 755-3645 for more information and to register.

Would you like to receive my monthly schedule and a Healthy Bits and Bites nutrition newsletter by email?  Write me an e-mail and I will add you to my list.

On Facebook?  ‘Like’ our Sobeys Dietitians page and receive recipes, tips, and other information!

 Happy New Year!

- Terry Jordan, P.Dt., Sobeys Professional Dietitian


Terry’s Recipe Corner      


Balsamic Carrots


Serves 6




3 cups 750 ml Carrots, sliced

2 tbsp 30 ml Balsamic vinaigrette salad dressing

1½ tbsp 22 ml Brown sugar

1 tsp 5 ml Margarine, non-hydrogenated

½ tsp 2 ml Parsley, dried




1. Cook carrots in boiling water in a large saucepan until tender crisp.

2. While carrots are cooking, combine salad dressing, sugar, margarine and parsley in

a small saucepan. Cook on low heat for 3 to 5 minutes until thickened, stirring


3. Drain carrots and return to saucepan. Stir in sauce and heat on low for 3 to 5

minutes until carrots are well coated.


Nutrition Information per Serving:

Calories 62

Fat 2 grams

Carbohydrate 10 grams

Fibre 2 grams

Protein 1 gram

Sodium 111 milligrams


Tip: Try using this sauce with other vegetables such as turnips or sweet



Source: Sobeys Dietitians

Organizations: Sobeys, TIME magazine

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