Make Your Resolutions a Reality

Written by: Carmel Richenbach, MS, RD,LDN

The new year starts with good intentions, like starting a new diet or joining the gym. But, what happens to the initial motivation? For most of us, it peters out around mid-February.

Most of us have good intentions of being healthier this year. However, a broad statement like that can be overwhelming. In my practice as a dietician, I help my clients walk through the process of “becoming healthier” in their minds before taking any action.

In his book, A Life Worth Breathing, Max Strom states, “When we direct our mind and heart in one direction, it gives our actions great power. This direction, or focus is called our intention.” You need to be clear in your intention if you are to succeed in meeting your goals, whatever they are. To do that, I suggest you try these two “assignments.”
 
First, create a “Why?” statement that clearly defines why you want to make changes. For instance, you may say, “I want to lose weight to look better at my cousin’s wedding.” I would answer, “Why?” Why is it important to look better at the wedding and no other time? What about after the wedding? Keep asking yourself, “Why?” until you find your real motivation. Maybe it’s not really about looking good at the wedding, it’s about feeling good about yourself, being less self-conscious on the dance floor, or better yet, being able to dance and not get out of breath. It might actually come down to being physically able to do more activities with your kids, grandkids or spouse.
 
Next, draw box and divide it into four equal squares. Write your “Why” statement above the box. Then, label the boxes on the left side, “If I Change” and “If I Don’t Change.” Along the top, label one box, “Good Things,” and label the other, “Not so Good Things.” Then, fill in each of the boxes. For instance, in box 1, which is labeled, “Good Things. If I Change,” list all the good things that can happen as a result of making a change: having more energy, lowering blood pressure, etc. Repeat this process for the other 3 boxes. Think of what life will be like day to day if you make these changes, or if you don’t. Think of the work involved, the fun you’ll have, the money you will have to spend. The purpose of this tool is to show you the ups and downs of changing, the good things and the not so good things.
 
Read your “Why” statement and your “Four Square” every day. In the case of wanting to “get healthy,” once our minds are set toward reaching a clearly defined goal, our actions will drive us there. It becomes a natural choice to exercise, avoid fried foods or choose more fruits and vegetables.
Make this year different in the way you approach your “resolutions.” Give serious thought to your intention, formulate your “Why” statement, and fill out your “Four Square.” You may be pleasantly surprised how easy it is to stay focused and become the person you want to be, when you practice your true intention daily.
 
Carmel M. Rickenbach, MS, RD, LDN, is a Licensed Registered Dietician with the Kennett Area YMCA. For more information on the YMCA of the Brandywine Valley, visit ymcabwv.org or any of its branches: Brandywine Y, Kennett Area Y, Jennersville Y, Octorara Program Center, or the Oscar Lasko Youth Program Center.
 
Recipe
Quick and Easy Healthy Skillet Chicken 

• 1 ¼ pounds chicken breast tenderloins 
• Nonstick cooking spray 
• 1/8 teaspoon salt 
• 1/8 teaspoon ground black pepper 
• 1 - 14 ½ ounce can no-salt-added diced tomatoes, drained 
• 1/4 cup snipped fresh basil 
• 19 - 10 ounce package prewashed spinach 
• 2 tablespoons finely shredded Parmesan cheese 

1. Cut any large chicken tenderloins in half lengthwise. Coat an unheated 12-inch skillet with nonstick cooking spray. 
2. Cook and stir chicken in hot skillet about 5 minutes or until done. Sprinkle with salt and pepper.  
3. Add tomatoes and basil; heat through. Remove from heat. Add spinach; toss until wilted. Divide among 4 plates. Sprinkle with cheese. Makes 4 (about 2-cup) serving

(Source: Diabetic Living)
 
Nutrition Facts Per Serving: 
Servings Per Recipe: 4 
Calories: 170 
Protein (gm): 30 
Carbohydrate (gm): 7 
Fat, total (gm): 2 
Cholesterol (mg): 68 
Saturated fat (gm): 1 
Dietary Fiber, total (gm): 3 
Sodium (mg): 265