I will admit it. Like so many who do a miserable job at keeping New Year’s resolutions, I became a bit cynical about making them. In the past, I even made a resolution to never make another New Year’s resolution again. But this year, I have a new resolve for managing resolutions. I’ve thought long and hard about what I can do differently to be more accountable to myself and my future to create a happier, healthier me.

I spent some time figuring out why resolutions sound so good on January 1^st , but by the 25^th they are just a list of well-intentioned, yet unfilled, dreams. By March, they are all a blur and I can barely remember what I resolved just a few months earlier. The cycle seemed hopeless…until I decided to choose me and change it. I discovered that the issue was not my resolve to implement healthy habits and positive changes. That part is great! The problem that had to be addressed was accountability and proper planning. With the New Year just around the corner, I decided these are five things I’m doing differently for 2013.

• Write It All Down

It helps me to write all of this down, so it’s harder to just forget and give up. It might also be encouraging to write down why a particular goal is important. For example, if my goal is to quit smoking in 2013, then adding a note next to that goal like ‘because I need to take care of my health,’ or ‘because I don’t want my kids breathing second-hand smoke’ might help. This way, it is really easy to remember why the resolution was made in the first place. Also, writing a long laundry list of resolutions and trying to implement too much change all at once has been ineffective for me in the past. This year, I’m keeping the list short.

• Schedule a monthly “I choose me” check-in.

365 days is a long time between revisiting my list of resolutions. I am resolving to take time at the beginning of each month to check in with my goals, celebrate my success stories and identify items that need some work. Checking in on my resolutions each month means that they will never get too far away from me to forget them. This way, I can adjust my goals as needed so that I can truly incorporate them into my everyday life.

• Fresh Start vs. Evergreen

I Identified short-term goals to kick-start the New Year, and long-term goals to be used as a guideline all year around.  In both cases I wanted to incorporate more healthy behaviors into my lifestyle. I also provide a timeline or a deadline for each individual resolution. This way, the expectations will be really clear.

• Incorporate weekly themes

Don’t forget that resolutions can be fun. I’ll be incorporating weekly themes like Meatless Mondays, Fresh Food Fridays, or Something New Saturdays to keep mine interesting .

For the first time in a long time, I am excited about making New Year’s resolutions and sticking with them. With just a little bit of planning and personal accountability with resolution timelines, I am well on my way into a healthier 2013 where I choose me every day.  Happy New Year!

You don’t have to sacrifice your New Year’s diet resolution to eat this rendition of chicken nuggets.

Try this healthful recipe for “Crunchy “Oven-Fried” Chicken Nuggets” for a delicious and healthy way to avoid a diet downfall!

Use reduced-fat yogurt to replace the sour cream or mayonnaise in a recipe.

Follow the link for more healthy and hearty party tips.

Makes approximately 10 cups
Serves: 8

Ingredients

• 3 skinless chicken breast halves, bone intact
• 6 cups water
• 1 large onion, sliced lengthwise
• 2 tablespoons cilantro
• 2 cups fat-free chicken broth
• 4 corn tortillas, cut into 1-inch strips
• 1 4-1/2-ounce can diced green chiles
• 1 15-ounce can corn, drained
• 2 15-ounce cans Great Northern beans (or other white bean)
• 1 cup green tomatoes or tomatillos, chopped into 1-inch pieces
• 1 tablespoon fajita seasoning
• 1/4 teaspoon garlic salt
• 1 tablespoon lime juice

Directions

1. Bring chicken, water, onion, and cilantro to a boil in a large stockpot. Reduce heat and simmer 20 minutes. Remove chicken and cool.
2. Meanwhile, in a small saucepan, bring chicken broth to a boil, stir in tortillas, and turn off heat.
3. Pull chicken off the bone and cut into bite-sized pieces. Return to stockpot.
4. Add chiles, corn, beans, tomatoes, fajita seasoning, and garlic salt.
5. Add tortilla/broth mixture to stockpot and simmer 15 minutes.
6. Add lime juice to chili and serve.

Per Serving (approximate)

Healthier Halloween

Spooky costumes, trick-or-treating, loads of candy – it’s no wonder kids (and even some grown-ups) look forward to Halloween all year long. Of course, bingeing on candy isn’t the healthiest activity, so lots of parents look for ways to cut down on the amount of candy their kids bring home. Some tried-and-true tips include giving them a smaller bag to carry or limiting the number of houses they are allowed to visit.

A lot of parents let their kids have more sweets than usual, while still setting limits so they don’t overdo it. Some keep the candy out of sight and allow a few pieces a day. Others buy back the candy from their kids and let them use the money to buy a toy or game. Another idea is to have healthier Halloween-themed foods on hand so the kids aren’t as tempted by candy.

For example:

• Bob for apples.
• Roast pumpkin seeds and bake pumpkin muffins.
• Pour popcorn into clear plastic gloves to make “skeleton” hands.
• Scoop out oranges and mix with other cut-up fruit to make jack-o’-lantern fruit cups.
• Decorate mini pizzas with vegetables to make spooky faces.

Or start a trend by giving out small toys and stickers instead of candy to the children who come to your door.

Halloween Treats That Aren’t So Scary

When the neighborhood ghosts and goblins head out on Halloween night, there’s no doubt that stomachaches and cavities are the real boogeymen on the block. Giving out treats that are big fun without being bad for you is a great way to help keep little ones from overindulging. This year, instead of chocolate, try these spirited giveaways:

• Small rubber balls – Kids will have a great time chasing these bouncy goodies and get some exercise, too.
• Halloween-themed pencils or markers – These treats encourage kids to exercise their creativity instead of their jaw muscles.
• Glowing light sticks or jewelry – More than just a toy, glow-in-the-dark items can help keep kids safe by making them more visible to cars along their trick-or-treating route.
• Temporary tattoos – Whether you choose pretty ones, tough-looking ones, or a batch with a Halloween theme, temporary tattoos have one thing in common: They all have zero calories.

See what Dawn Spuesens, ACS Health Initiatives Representative has to say about a healthy pregnancy.

In March 2012, my husband and I found out that we were expecting our first baby in early November.  Although some women use pregnancy as a perfect excuse to overeat and prop their feet up, I was not going to let that happen to me.

In terms of exercise, I know how hard it is to get motivated when you come home from work; most days you just want to plop yourself on the couch, especially during the first trimester.

But according to the National Institutes of Health, it is recommended that pregnant women get 30 minutes of exercise, 5 times a week. In fact, doing so can really benefit your pregnancy by reducing discomforts like backaches, leg cramps and swelling, boosting mood and energy levels and improving sleep.

Some women feel comfortable running throughout their pregnancies. I did not, but that was not an excuse to stop exercising. I recruited my husband for support, and said we are walking 2-3 miles a day, 4-5 times a week as long as I can.

‘As long as I can’ has turned into my entire pregnancy thus far and really has given my husband and me some quality time to talk about life and what a new baby will mean. I also do arm curls (only 5 pounds) to keep my arms trim.

In terms of diet, I think one of the biggest pregnancy myths is that you are eating for two when really you only have to increase your calorie intake by a little each trimester.

I have stuck with a nutritious diet full of fruits, vegetables, and whole grains. Of course I let myself splurge every once in a while (I am human after all), but whenever a craving comes up, I ask myself, “How is this benefiting the baby?”

The result – my legs and arms have stay trimmed, and I am “all baby” as my friends and family say. I have gained a healthy amount of baby weight. I also have gained a new appreciation for running – I crave it and cannot wait to get back into it after the baby.

In my case, small, achievable goals, starting off slow, remembering that I am human, and having a supporting husband made my lifestyle change possible, and even more, able to be sustained through a pregnancy. Change really can

be as positive as we make it.

Here are some tips and ideas to help maintain a healthy diet when grilling:

1. Instead of burgers, try fresh, savory dishes like these grilled fish tacos

If you are grilling meat, read the tips at A Backyard Chef’s Guide to Healthy Grilling to make your meal part of a healthy diet.

This time of year – the back-to-school month- is a great time to be thinking about how we can keep our kids’ lunch full of healthy foods to eat without sacrificing their meals’ flavor and taste. In an Expert Voices blog, Colleen Doyle, director of nutrition and physical activity for the American Cancer Society, shares some thoughts and tips on “Beating Lunchbox Boredom the Healthy Way.”

She writes:

“It’s been exciting to see innovative, kid-approved initiatives that are helping to reduce the calories, sugar, sodium, and fat in school meals – initiatives that are bringing salad bars to schools and getting local chefs to work with students to create new and healthier menu options that taste great, for example. Also exciting is recent legislation that is strengthening nutrition standards for all foods and beverages sold in schools.

“But let’s face it – there are still a lot of chips, french fries, sodas, and hot dogs to be found.  I’m fine with my kids having those things occasionally, but I for sure don’t want them having them every day.”

Get more tips on healthy foods to eat by reading “Beating Lunchbox Boredom the Healthy Way.”

Eat Smaller Portions: For me, part of healthy eating is watching how much I eat.  Smaller portions help me remember to be a little more selective about what I eat and to savor my delicious meal. Sometimes, as a force of habit, we eat whatever is on the plate in front of us (or mindless eating) and don’t consider the amount our bodies really need.  Here is the “fancy” technique I use that ensures I pay attention to my body and eat just what I need:

• I fix my plate how I normally would for lunch or dinner.  Then, I take some (up to half) of that and put it into a container for later. Viola! I have successfully cut my calories without measuring a thing.

• Then, I eat what remains on my plate. I allow myself 30 minutes to digest before I even think about getting more. If I’m still hungry, I pull out that container and give myself permission to have seconds!

• Portion control is also one of many healthy eating tips when dining out. I ask my server to bring out a to-go container along with my meal. Then I follow the same tips as above. I also curb my appetite by eating a snack before dinner. I think of it as a healthy appetizer. A slice of whole-wheat toast, some peanuts, or carrots are some of my favorite snack options.

Cutting my portions in this way helps me listen to my body more and learn portion control, while still enjoying food.

Eat Fresh:  For me, a healthy diet is also about what I eat. Fresh fruits and vegetables have vitamins and nutrients that help feed the body. Plus, I love the taste of fresh food!   Here are some ways I try to incorporate fresh, healthy foods to eat into my meals:

• I add more veggies and fruits to the meals I’m already eating. I like to slice a whole mango or a peach and use it as a tasty yogurt or cottage cheese topping.  I also add veggies to my spaghetti or lasagna. When I’m cooking, I try to be creative and make the veggies the center of attention. I let the mushrooms, eggplant, asparagus, or squash be the star (and main ingredient) of my dish.

• I cut back on processed foods.  This is easier said than done, but there are a few things that helped me make the switch.  At first, I started slow – I started skipping the drive-through and cutting back on my visits to the vending machine at the office.  Instead, I had healthy snacks easily accessible, like an apple, banana, or small spinach salad with cherry tomatoes.  Yum!  Here are some great guidelines on foods and the potential impact on cancer risk.
  

• From there, I became more adventurous.  I started visiting my local farmer’s market and experimenting with different varieties of fruits and vegetables.  I just washed it, chopped it, and added to my existing menu.  I’m even toying with the idea of starting my very own garden, where I can grow my own fresh herbs and veggies.  Talk about easy access!

Whether your journey to healthy living and nutrition began 10 months ago, 10 days ago, or 10 minutes ago, don’t worry about all “the rules.” Be determined to do what you can each day to Choose You.