New year, new you

As we are gearing up for the start of a new year, we can take this time to reflect, set goals and plan to make positive changes.

Stay focused on your motivation for change, make specific and realistic resolutions, and then track your progress. You will be more likely to act on and sustain these changes throughout the year, making healthy behaviors a part of your everyday life.

The American Psychological Association offers these tips to help you make your New Year’s resolutions reality:

Start small — Make resolutions that you think you can keep. If your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try reducing your portion size or replacing dessert with something else, like fruit or yogurt.

Change one behavior at a time — Unhealthy behaviors usually develop over the course of time. Replacing these behaviors with healthier ones requires time as well. Don’t get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time. Healthier behaviors often build on each other.

Talk about it — Share your experiences with family and friends. Consider joining a supportive group to reach your goals, such as a workout class or a group of co-workers who are quitting smoking. Having someone to share your struggles and successes makes your journey to a healthier lifestyle that much easier and less intimidating.

Ask for Support — Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking assistance.

Healthy Eating

Broccoli and beef stir fry 

Ingredients:thumb a7ff0f9db29629d9d187f402e1f43597

  • 1 pound lean sirloin steak (sliced into pieces 2 inches long)
  • 2 pounds broccoli (separated into florets)
  • 1 tablespoon cornstarch
  • 1 tablespoon low-sodium soy sauce
  • 2 tablespoon sherry or wine
  • ¼ teaspoon sugar
  • ½ teaspoon honey
  • 5 tablespoon water
  • Cooking spray
  • 3 cloves of garlic (minced)
  • ¾ cup low-sodium chicken broth
  • 1 ½ cups brown rice (cooked per package instructions)


  1. Combine soy sauce, cornstarch, sherry/wine and honey in a medium sized bowl and marinate the beef for 15-30 minutes. 
  2. Add the water to a 10- to 12-inch heavy skillet with a lid and bring to a boil. Add the broccoli. Bring to a boil again, cover and reduce heat to steam for about five minutes. Broccoli should be bright green, but still crunchy. Remove broccoli from pan.
  3. Coat pan with cooking spray and increase to medium-high heat. Add the beef, marinade liquid and garlic. Stir fry quickly for one to two minutes. Add the broccoli and stir fry for an additional minute. Pour in the broth and stir well, bring it to a boil. Heat and simmer until sauce starts to thicken (three to five minutes). Serve immediately with rice.

Nutrition Facts:

Serving Size: 1 serving (makes four)

Calories, 503; carbohydrate 73 grams; protein 36 grams; fat, 8 grams; saturated fat, 2.4 grams; dietary fiber, 10 grams; cholesterol, 62 milligrams; sodium, 244 milligrams.

Dietitian's tip: Decrease rice by ½ to reduce carbohydrate intake.