FOOD FOR THOUGHT COLUMN BY TERRY JORDAN
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 10 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 10 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 every day at supper by filling half of my plate with at least two colourful vegetables. This goal will help you lose those 10 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 other’s successes and learn from each other’s mistakes. It can also be empowering helpful to join community groups or classes that help you toward 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 as a new shirt, a visit to the spa or maybe just some time to yourself.
Remember that Jan. 1 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 kickstart to your New Year with our FREE Healthy Weight Program starting at Sobeys Aberdeen on Jan. 15, 11:30 a.m. to 1 p.m. or at Sobeys Westside on Jan. 16, 4:30 to 6 p.m. and running for eight weeks. Registration required. Contact me by email at firstname.lastname@example.org 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
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:
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