Healthy Light Meal Ideas for the New Year

Would you like to know the best new new years resolutions to set and healthy light meal ideas? Find out more here! I will share with you how to make new years resolutions stick and why so many fail.

So many people want to get back on track after the holidays, but do we focus on the importance of permanent healthy habits or a quick fix?

When we think about resolutions, how often do we think about restriction, drudgery and the no pain-no gain? This all or nothing approach sets us up for failure by not allowing us to nourish ourselves or providing self-care.

This year let’s think about health and wellness as a joy and gift! With the focus of caring for ourselves in a brand-new way! Let’s provide us the self-love and self-care that we deserve. And make long term goals joyful and even fun! Self-care for Health and Stress Management (vineripenutrition.com)

First of all, we will talk about how to write new year’s resolution and how to make them stick.

First, we will also talk about why they often fail.

Why New Year’s Resolutions Fail?

First of all, let’s talk a little bit about why new year’s resolutions fail? And let’s begin with how many resolutions fail.

How many new year’s resolutions fail?

According to this article in Psychology Today, about 80% of all new year’s resolutions fail. That is pretty grim, but I think what even more concerning is the statistic that about 90% or more of people who are successful losing weight will regain. (which makes me wonder if that should be the end result).

Some of the reasons that may resolutions fail are:

1. Resolutions are not targeted towards a single behavior and are all over the place so how do you know what to do.
   
2. The resolution is too much all at once. Consider striving for smaller doable goals and build from there.
   
3. We get frustrated when we don’t get what we want. We are looking for quick results. This may be where a supportive health care provider can help encourage you when the going gets tough.

There are additional suggestions in this article:

Why New Year’s Resolutions Fail | Psychology Today

You already knew many resolutions do not succeed. Now, you know the statistics. Next lets talk about how to write new year’s resolutions.

How to Write New Year’s Resolutions to Succeed

First of all, instead of thinking of a resolution that you only set at new year’s consider it a goal that you can set anytime and that you can work on until you succeed and then you can add another one. You can work towards your goals all year!

Set smart goals that are specific, measurable, achievable, relevant and timely. Here is an article to help you set smart goals.

smart goals for nutrition (vineripenutrition.com)

Ideas to Help You Succeed on How to Make New Year’s Resolution Stick

Instead of Resolutions Let’s Think of Changes as Goals

Here are some ideas to help make your new year’s resolutions stick (Actually, what I really mean are ways to help you succeed reaching your goals).

The way you can keep new year’s resolution is to think about how to get to where you want and what changes that you need to get there. It is like a roadmap.

Here are some things that I find helpful:

1. Make your goals your own

Write them down & create them so you can be successful! Build them so they are measurable and are made into smaller steps rather than one big leap! Think about the tortoise not the hare!

Make these goals kinder & gentler! Love yourself as you would your most prized possession!

2. Hunger is Not Happy

A few folks may argue with me on this but that is because many of us are used to conditioned being punitive and restrictive. But in your heart, you know that hunger is not comfortable.

One of the thoughts that I often share with clients is Restriction Leads to Binge. And later Binge Leads to Restriction. So, the more punitive that you are to yourself with food, the more likely you may fall. Listen your hunger levels, eat when you are hungry before you get overly hungry. If you wait until you are overly hungry, you are more likely to eat more before you feel full and overeat. Then when you overeat, you may feel remorse and wait too long before you eat again. It is a vicious cycle.

   It’s sort of like, which came first the Chicken or Egg.

3. Move it or Lose it

For those days that it is too crowded, snowy, gray and cold to work in the days at the gym, build in increased movement every day! Have you noticed the gym is extra full in January only to be emptier later in the year? Many people that I work with are not always fans of the gym but want to get more exercise.

If you build more activity every day, you will be more likely to get it. Park further. Take the stairs. Walk over a message versus e-mail. Do some arm weights or sit ups while you watch your favorite television binge. Try an appropriate exercise video. Use a pedometer or a fit bit!

4. Plan some delicious things to eat!

Food is a joy of life and should not feel like drudgery eating it because it’s healthy! Plan food that you enjoy, savor it by eating mindfully and paying attention to each bite, flavor, texture and combination! Here are just a few of my favorites and stay tuned for more ideas to come this year! Explore my blog for more also!

Here Are Just a Few Light Easy Meal Ideas to Help You Achieve Your Attainable New Year’s Resolutions

• Pick one or more delicious salads each Week
• Plan one or more protein bowls a week
• Make one or more Big Pots of Soup a Week
• Eat a Breakfast Adequate in Protein
• Choose Filling and Healthy Snacks
• Drink Low/Non-Calorie Beverages

Light Meal Ideas to Help Towards Change to a Healthy Lifestyle

Here are just a few light meal ideas to help you achieve some of those important health habits! They are full of nutrients and will help you feel full and energized throughout the day.

So, what is good for dinner tonight?

Salads

The vegetables and fruits in salad are high in water content and provide bulk to fill you up. I love to have a salad with a meal or as my meal.

Wild Blueberry Holiday Salad

http://www.vineripenutrition.com/go-wild-this-holiday-season-wild-blueberry-holiday-salad-with-wild-blueberry-vinaigrette/

Spinach Beet Walnut Salad, Thai Broccoli Salad, Kale Cabbage Apple Slaw

Protein Meals and Bowls

Having adequate protein helps us feel satisfied in addition to foods high in fiber. You can do plant based protein, fish or lean meats. Dairy and some plant milks also have protein.

Apple Cider Glazed Tempeh with Chutney

Protein Buddha Bowl

http://www.vineripenutrition.com/3-delicious-plant-protein-bowls/

Vegetable Pasta Salad

http://www.vineripenutrition.com/9-seasonal-recipes-for-spring/

Soups

My heart is feeling warm just thinking about these heartwarming recipes! The hot liquid in vegetable soups help you feel fuller. Add additional proteins if desired.

Tortellini Vegetable Soup

http://www.vineripenutrition.com/make-ahead-holiday-soup-ideas/

Southwestern Pumpkin Soup

butternut squash blue cheese (vineripenutrition.com)

Kale Bean and Sweet Potato Soup

http://www.vineripenutrition.com/heart-healthy-soups-warm-your-soul/

Satisfying Breakfast Ideas

Check out the link below the picture of the hot cereal for a few breakfast ideas. For many of us having breakfast is a great start to the day and our health!

Recipes for Egg Tacos, Grit Bowl, Breakfast Salad, Breakfast Burrito, Tempeh Bacon Sandwich, Quinoa with Apples and Pecans

How important is breakfast for weight loss? Vine Ripe Nutrition

Satisfying Snacks

Snacks can be a healthy part of the day. Set times for your snacks and plan what you are going to have and how much. This can be helpful filling in the nutrition gaps in the day.

http://www.vineripenutrition.com/7-healthy-snacks-for-work/

Low or non-calorie Beverages

Hot tea, water, sparkling water, fruit spritzers, herbal iced tea, nourishing milk and smoothies. You can check out some of my recipes if you search for recipes on my blog!

Getting Started on Your Best New Years Resolutions & Light Meal Ideas

Start feeling good about your best New Year’s resolutions yet with a focus on light meal ideas and moving more. Don’t make getting back on track this new year allow you to feel like you are getting over one big holiday hangover. Don’t punish yourself and start loving yourself! Take care of yourself inside and out.

I love helping my clients achieve their health goals and feel better! If you are looking for some support in the new year to help you find a kinder, gentler way to help you reach permanent change, I am a registered dietitian nutritionist in Asheville, and you can find out more about me here!

I can create a personalized nutrition assessment and help you put together a tasty and healthy menu plan with recipes. Together, we can work on lasting changes through behavior change to help you achieve your long-term goals!

If you are interested in making a plan to change your lifestyle to be healthy and need a supportive, collaborative team member, I would love to help Online nutritionist – Vine Ripe Nutrition.