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If you have already broken your New Year’s resolutions or are struggling to stick to them, don’t get down on yourself. Instead, rethink them to make them work for you. To make resolutions that really stick, make them S.M.A.L.L.:

S: Specific
Instead of resolving to generally “eat better” zero in on specific actions like “include a vegetable or fruit at each meal or snack”

M: Measurable
Make sure you can measure your success on a daily basis. Create a checklist so you can confirm each met goal at the end of the day.

A: Attainable
Make resolutions that are a bit of a stretch but are still reachable. Instead of vowing to “never eat dessert again,” consider a more reasonable goal of “eat dessert no more than twice a week” for example. On a scale of 1-5, where 1 is easy and 5 is a huge struggle, make resolutions that feel like a 3.

L: Live-able
Ask yourself if you can really live with the resolutions you are making. If the answer is no, adjust them so they feel like a change you can stick with for the long term.

L: Luscious
You shouldn’t feel deprived or have to sacrifice flavor when eating better. Make sure your resolutions are backed by delicious, healthy eating options.

Small Changes, Big Results

My revised and updated edition of Small Changes, Big Results has just been released in time for the New Year. It is a 65 recipe cookbook with a 12-week wellness plan that involves 3 small changes a week, like the ones described above. There is no need to do anything drastic or extreme to reach your goals. In fact, going to extremes usually backfires and keeps you on the same old diet roller coaster. Instead, by making small changes you can stick with, you get big results for the long term.

So what’s new in this edition?

* Updated food sections to reflect the latest science. For instance, we now know that sugar is worse for you and coffee and coconut are better for you than we once thought. We know we need more vitamin D and that spices contain powerful antioxidants.
* New options at the grocery store like edamame, Greek yogurt and quinoa which were once hard to find but are now in most stores.
* The scoop on hot topics like agave, stevia, gluten and local eating.
* Ellie addresses popular fitness classes like Zumba and yoga.
* Websites and apps that can help you stay on track with the weekly changes and make an active life more accessible to those on-the-go are incorporated.
* The Feeling Good sections now include ways to balance new technology in your life, from finding ways to “unplug” to making the most of social media.

Here’s a sneak peak at a couple of recipes from the book:

Kale Chips

Minestrone Soup

 

TELL ME: What small changes are you making in 2013?

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