This post is part of a sponsored collaboration with Dave’s Killer Bread and the stellar Liz Shaw, MS, RDN of Shaw’s Simple Swaps.Thanks for supporting the brands that keep this blog up and running.
We’ve all heard the statistics. One in one million people actually stick to their New Year’s Resolutions. Okay, that’s an exaggerated and completely fake statistic, but you get my gist. Here’s why most resolutions don’t stick–they aren’t executed properly. I chatted with you last week about setting goals that you can actually stick to, but now it’s time to actually follow through. How the heck do you make that happen?
Well, I’ve partnered with Dave’s Killer Bread to chat about healthy eating in the new year and how to make 2018 the year that your resolutions finally become a way of life. But first, let me tell you a little bit about one of my favorite brands.
Dave’s Killer Bread (DKB) is pretty much the only packaged bread I will buy (and this Italian girl knows her bread). It comes in full sized slices, thin-sliced varieties and bagels. I always choose DKB because it’s:
- Packed with whole grains, fiber and protein (seriously, a slice the 21 Whole Grains and Seeds has 5 grams of protein)!
- Loaded with heart-healthy omega-3’s
- Completely organic, aka it doesn’t contain any weird dyes, preservatives or flavoring.
Now you get why I’ve partnered with this awesome brand to chat about healthy eating in the new year.
So let’s get to the the tips that will help you make your New Year’s Resolutions a reality. Follow these super simple rules, and you’ll be golden.
- Write things down. I’m a big advocate for putting pen to paper and writing down a goal. As soon as you see something on paper, it becomes more real. Also, sometimes it’s difficult to admit what you really want until you write it down. For instance, I want to be on TV regularly (aka I’m dying to be a contestant on Survivor), but that seems like a scary goal. However, when I write it down, it makes it seem more manageable. Keep a notebook where you write your 2018 resolution, and then break it down into smaller weekly goals.
- Allow time to see a change. Although everyone wants to believe the headlines that say “This is the one thing she did to look this good” or “He stopped eating this and got seriously ripped”, healthy eating and getting into shape aren’t easy feats. It takes time, willpower and sore muscles. It takes slip ups and falling off the horse completely and getting back on. Knowing that change takes time will make you more likely to keep going when you really don’t want to. Instead of hoping to lose 5 pounds in a month, try 3 months. Instead of going from the couch to 5K in a week, try 2 months. It will pay off with dedication and hard work, but give it time.
- Celebrate the little victories. In the time it takes to reach your larger goal, make sure you celebrate the little victories. If you ate oatmeal for breakfast instead of a muffin, snap a picture and share it on social. Or if you’re not a big social person, tell a friend or coworker about your small feat. Don’t think of it as bragging, but consider it showing off your pride. You deserve a pat on the back, and I give you permission to give yourself just that.
- Ask for help. Why do we feel like we need to go it alone, especially when the journey is difficult? If you’re sitting at the dinner table eating salmon and cauliflower and your family is eating pepperoni pizza, it’s going to make your healthy living journey a bit more difficult than it should be. Why not ask for help from friends and family? Ask your spouse if they wouldn’t mind eating the same thing as you a few nights per week. Or find a friend who wants to take a spin class or join a running group together. Or maybe set aside your monthly dining out allowance for a visit with a Dietitian. If you need help, ask for it and let others lift you up, rather than push you down.
- EAT. Seriously, please don’t starve yourself. I know you think it’s weird that I’m telling you to eat when you’re on a “diet”, but really, you need to eat. Eating well balanced meals that include fruits, vegetables, whole grains, proteins and healthy fats is the best way to stay on track and avoid overeating tons of sugary and fried junk. Yes, that even includes carbs (here’s why you should embrace carbs). I encourage you to try any of the recipes on my site, and maybe even plan out a few meals if you’re feeling really ambitious. Maybe this oatmeal for breakfast, a nice toast for lunch and these vegan tacos for dinner.
And while any toasted Dave’s Killer Bread will do, I encourage you to try this recipe (below) on the new White Bread Done Right Thin-Sliced, which has the taste and texture of white bread with the goodness of whole grains for just 80 calories.
Roasted Grapes & Ricotta Toast on Dave's Killer Bread White Bread Done Right Thin-Sliced
- ½ cup sliced red grapes
- ½ cup sliced green grapes
- 1 teaspoon olive oil
- ¼ teaspoon dried rosemary
- 2 slices Dave’s Killer Bread White Bread Done Right Thin-Sliced
- ¼ teaspoon lemon zest
- ¼ cup ricotta
- ¼ cup chopped walnuts
- Drizzle of honey
- Salt and pepper to taste
Preheat oven to 350 degrees. Coat the grapes in olive oil and rosemary. Bake for 10-15 minutes. Meanwhile, toast the bread. When the grapes are roasted, assemble the toast. Lather each slice with ricotta and top with roasted grapes, lemon zest, chopped walnuts, drizzle of honey and salt and pepper to taste.