Instead of a New Year's

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New Years' resolutions ---lose 20 pounds by Feb. 4th. Run a marathon in May. Bench press 200 pounds by April. Each year we set ourselves up for failure. How many times have you put yourself on a "diet" only to fall off the wagon a few days later?

I know in my lifetime I have gained and lost hundreds of pounds by doing just that. Starving myself, eating only cabbage soup, sitting in a sauna with a sweat suit on----and I did lose weight, at first. There are many different and credible diet programs available, many of them are nutritionally legitimate, most of them work; if you stay with the program. But how many of us can stay on a regimented series of prescribed food choices and recipes?

We lead busy lives, we are in a hurry---we do not have time to DIET. Mark Sturgell,, suggests that instead of a "die-it" we go on a "live-it". Have you ever thought about the word diet? Why would we want to commit ourselves to something that has the word die in it? We want to live—and live well. Let that be our resolution and our theme for the year. How can we "live-it" this day, this week, this month?

Try to do one thing that will make your life better. Choose just one thing: make an extra trip up the stairs, park in the very last spot in the parking lot, use whole wheat bread to make your sandwich, fill half your plate with fruits and vegetables at supper, include a vegetable with your breakfast, EAT breakfast---you know what to do---just pick one.

Do not overwhelm yourself and sabotage your good intent. Do one good thing and be proud of yourself .David Horsager, author of The Daily Edge, suggests that 90 days is the amount of time necessary to make or break a habit. He also suggests asking yourself, How? How do you plan to achieve this goal? He states that asking How? three times will get to the crux of the matter. I am making a pledge to make ½ my plate vegetables at lunch and supper for 90 days.

How am I going to do that? #1 how: I will pack my lunch. #2 how: I will stock the freezer and cabinet both at work and at home with frozen and low sodium canned vegetables. #3 how: I will make sure I have a few raw veggies washed and ready to pop in my mouth in those first few "hungry" minutes after I arrive home from work.

What are you going to do? For more good information, recipes, articles, Pinterest and videos to help you achieve your goal visit: the University of Illinois Extension site:

Crustless Spinach Quiche (watch the video by clicking on the youtube icon on the U of I Extension webpage)

5 large eggs, beaten
6 ounces low-fat (1%) cottage cheese
4 ounces feta cheese
½ cup shredded Swiss cheese
2 tablespoons margarine
½ teaspoon nutmeg
1 box (10-ounce) frozen spinach, thawed and drained

  1. Preheat oven to 350º.
  2. Spray a quiche or 10-inch pie pan with cooking spray.
  3. In a large bowl, combine all ingredients except spinach.
  4. Stir in spinach.
  5. Pour into pan. Bake for 35-45 minutes until slightly browned on top.

FromRecipes for Diabetesby University of Illinois Extension

Be Smart, Eat Well, Get Healthy