Goal-setting for a new year
It wouldn’t feel like January without talk of resolutions and the promise of change in the air, but will it last?
Resolutions have the reputation of being short-lived, and one common reason resolutions fail is because we set unattainable goals or unrealistic ones that will be very difficult to achieve. If you want to avoid this outcome, take the time to think about what you would like to achieve so that you can set a SMART goal for yourself.
A SMART goal can help provide you with direction and purpose when working toward achieving it. Set a goal that is: Specific, Measurable, Attainable, Realistic and Time-based.
Start small. One small change each week can add up to big improvements over time. If you start with a modest goal, it will be easier to implement and over time it will become part of your routine. Creating and working toward sustainable goals is extremely important so that you can maintain the changes you’ve worked hard to achieve.
If you’re someone who didn’t set a resolution this year, or if you’re looking to start over, it’s not too late – and your local Atlantic Superstore registered dietitian is here to help.
It’s common to want to reset and refocus after all the holiday indulgences but going on a diet may not be the right way to do so. If your intention is to lose weight, you may want to rethink your strategy. Statistics show that 80 per cent of people who go on a diet will regain the weight later, and sometimes more.
Are you tired of getting on and o the diet wagon? Losing weight and then regaining it? You may want to consider ditching the diet this year to start working toward creating healthy, sustainable habits that work for you. If this sounds like something you’d be interested in, the We Are All in this Together Program at our local store may be just what you’re looking for! is six-week healthy weight program provides you with an opportunity to make a lifestyle change that lasts beyond January. It is designed to nd ways to a healthier you without dieting or restricting food intake, and will provide you with the ongoing support you need to create sustainable change.
For more information about this program, book a free 15-minute consultation with me or with any member of our Atlantic Superstore in-store dietitian team across the Atlantic region. Call, email me or visit bookadietitian.ca to schedule your consultation. Together, we can get you where you want to be!
Looking to switch things up for dinner this week? Give these fresh tofu spring rolls a try! Not only are they fun to make but they are also delicious. e savory miso sauce adds so much avour and what better way to get in some extra vegetables!
Fresh Tofu Rolls with Miso Dipping Sauce
Ingredients:
1/2 cup (125 ml) Chopped celery
2 PC Cocktail Tomatoes, roughly chopped
1 tbsp (15 ml) White miso
1 tsp (5 ml) Grated ginger root
1 tsp (5 ml) PC Pure Sesame Oil
1 pkg (350 g) PC Blue Menu Extra Firm Tofu, drained
1/2 cup (125 ml) Julienned PC Organics Carrots
24 6-inch round Vietnamese rice paper wrappers
1/2 cup (125 ml) Julienned sweet red pepper
2 Green onions, thinly sliced on diagonal 1/4 cup (50 ml) Loosely packed coriander leaves
Instructions :
• Process celery, tomatoes, miso, ginger, sesame oil and 1 tbsp (15 ml) water in mini food processor or blender until smooth. Transfer to small bowl.
• Cut tofu crosswise into 1/8-inch (3 mm) thick slices. Stack three slices on top of each other; cut into 1/8-inch (3 mm) thick strips. Repeat with remaining tofu. Drain tofu strips on paper towel to remove surface moisture. Place half of tofu on large dinner plate; cover with another dinner plate placed upside down. Microwave on HIGH for 30 seconds. Repeat with remaining tofu; let cool.
• Place carrots in microwave-safe bowl, cover and microwave on HIGH for 20 seconds or until softened. Let cool.
• Dip a rice paper wrapper in a large bowl of warm water for 3 to 5 seconds or just until pliable but still rm. Place on clean work surface. Let rest until soft, about 2 minutes. Place a few strips of tofu, carrot, red pepper and green onion on bottom third of rice paper. Place two coriander leaves on top third. Starting at bottom, fold paper up around vegetables and roll to half way. Fold left and right side of wrapper over ends of vegetables. Continue rolling up to top. Repeat, making 24 rolls.
• Place on serving platter and serve at room temperature with miso dipping sauce. Garnish platter with mint sprigs, if desired.
Makes 6 servings
Recipe source: pc.ca
Have a nutrition question? Want to book a personalized appointment or educational store tour for yourself, your community group or business? Book online at bookadietitian.ca, contact me by phone at 902-921-0700 or by email at ellen. greenan@loblaw.ca.