New Year's Resolutions?


Do you make New Year’s Resolutions? Do you typically achieve them?

Studies say that only about 40-50% of us make New Year’s Resolutions each year, and unfortunately very few of us actually succeed.

Why is that?

Were they unrealistic? Did we prepare to succeed? Were we ready to make a change?

There is some controversy around making New Year’s resolutions; some experts say that you are most likely to make a change when you are ready to make a change. This may or may not coincide with January 1st. Others argue that January 1st is the perfect time for a "fresh start" or a clean slate.

So, how do you know if you’re ready to make a change? One way is to simply listen to how you talk to yourself. Sometimes it’s just semantics.

A key way to know if you are ready for change is if you are still using the word "try." If, for example, you say "I will try to eat 2 servings of vegetables with dinner 4 times this week", or "I will try to make it to the gym 3 days this week," you are leaving it up to many factors (convenience, perceived time, other priorities, etc.).

When you make a decision and commit to it (i.e. you’re ready for change), you will find a way to get it done, even when it’s not convenient or you are not feeling motivated.

Not ready for a change yet. How can you get ready?

Think about why you want to change, not to just lose weight or be more active for example, but why do you want those things. Maybe so you can be around for your children or grandchildren, or maybe to have the energy to enjoy certain activities. Ask yourself "what will be different, and better, when I am living a healthier lifestyle and taking care of myself?" How will being at a healthy weight (or healthier in general) allow me to be a better parent, friend, co-worker, volunteer, partner, etc.? This is what will help you stay committed to your goals even when you don’t feel like it. It is easier to do the things you need to, day to day, when you have a greater purpose for making tough choices.

It’s not enough to want it; you have to take the time, put in the work, and make this journey about self-improvement and self-care.

Also, make sure you are prepared. We’ve all likely heard the quote, "If you fail to plan, you plan to fail." This is so true! For any goal, health related or not, you have to plan and prepare to be successful.

Don’t forget to check out last January’s blog on how to set those goals!

Are you making New Year’s Resolutions? If so, share them below in the comments.

Recovering from the holiday feasting!

Many times after eating "not so good stuff" for a while, my body craves vegetables. What I think it’s actually craving is all the amazing nutrients in those vegetables. This is one salad that has it covered! It’s loaded with fiber, vitamins, minerals, antioxidants, and healthy fats, many of the things needed to support our bodies own detox process and support our immune function!

Detox Salad
Adapted From
Makes 4 big servings


This recipe is quick and easy to put together if you use a food processor. If you don’t have one, you can shred the beets on a cheese grater, and just slice the cabbage very thin. But really, if you don’t have a food processor, think about getting one. It is a staple in my kitchen! I use it at least once a week. It can make prep time super easy and quick!




½ head green cabbage
3 large beets
1 bunch dinosaur (lacinato) kale
1/2 cup fresh cilantro
Zest from 1 lemon

Detox Salad Dressing
Juice of 2 lemons
1/3 cup sunbutter OR ½ cup raw sunflower seeds
1 Tablespoon fresh ginger, grated (or more if you like ginger)
¼ cup raw unfiltered apple cider vinegar
½ teaspoon sea salt


Detox Salad
1. Shred cabbage in a food processor.


2. Peel and shred beets.


3. Slice kale into thin slices. Discard the bottom few inches (or toss in compost or save for a soup).


4. Chop the cilantro.


5. Zest the lemon.


6. Then combine all the salad ingredients in a large mixing bowl.


Salad Dressing
1. If you are making the sunflower seed butter place, ½ cup raw sunflower seeds in food processor for about 5 minutes, or until "buttered."


2. Combine all dressing ingredients (lemon juice, sunbutter, grated ginger, raw unfiltered apple cider vinegar, and salt) in a food processor or blender and blend for 1-2 minutes, or until smooth and creamy.


3. Pour dressing over salad ingredients and toss well.


4. Let sit for about an hour (if in the fridge, let sit for a few hours). I found this salad to be even better then next day. This would be a great salad to make on the weekend and take for lunch (with a lean protein) during the workweek.

5. Enjoy!



Nutrition Information Per Serving: 190 Calories, 8 grams fat, 1 gram saturated fat, 0mg cholesterol, 390 mg sodium, 25 grams carbohydrates, 8 grams fiber, 8 grams protein


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About Author

Kelly Gehle, MS, RDN, LDN, IFNCP


Kelly is a Nutritionist at the HCC at SAS Institute Inc. in Cary NC. She received her Bachelor of Science degree in Exercise Science from Arizona State University and her Master of Science degree in Nutrition from Bastyr University. She is a Registered Dietitian Nutritionist and an Integrative and Functional Nutrition Certified Practitioner. Her areas of expertise include functional nutrition, health and wellness education, prenatal nutrition, food allergies and intolerances and culinary nutrition.

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