The new year means a clean slate — a time to set new goals and make positive changes. The best way to take the first step is to start with small, daily mindful changes. One of the biggest mistakes we often make is setting our goals too high, too fast. Here are a few healthy habits to add to your resolution.

Move More

This doesn’t mean you have to go out and grab a gym membership or commit to an hour a day. It simply means being mindful about moving your body. Movement can improve blood sugar and overall well-being.

Taking a short walk after meals is one of the best times to incorporate movement. Make movement fun — play a game, dance, or find what you enjoy most and are most likely to stick with.

Shoot for More Sleep

Sleep has proven to have a greater effect on our daily lives than we ever expected. Insufficient sleep can lead to overeating and weight gain. The key is finding the sweet spot — not too little or too much.

Get your sleep on a schedule and make it a priority to stick to it.

Choose to Eat Healthy

There are many diet plans to choose from, but you don’t have to follow a specific plan — simply choose to eat healthy. Eat a variety of colorful fruits and vegetables; “eat the rainbow.” Having simple guidelines can help keep you on track.

Many years ago, the Mediterranean Diet rose in popularity as one of the best ways to eat for longevity. A true Mediterranean diet consists mainly of fruits and vegetables, seafood, olive oil, hearty grains, and other foods that help fight heart disease, certain cancers, diabetes, and cognitive decline.

Fortunately, the hype is real. Research links the Mediterranean diet with a longer “healthy life expectancy,” meaning it may extend the number of years someone lives without chronic disease or injury.

During a study tour of Southern Italy last fall, I witnessed firsthand the amount and variety of fresh vegetables available at every meal. Making dietary changes is never easy, but this diet can be inexpensive, satisfying, and very healthy.

For additional information on the Mediterranean Diet, or the “Med Instead of Meds” concept, contact Kelly Tyndall at kelly_tyndall@ncsu.edu, Lenoir County Cooperative Extension, 252-527-2191.

Health Benefits of the Mediterranean Diet

• Protects against type 2 diabetes: Rich in fiber, which digests slowly and prevents large swings in blood sugar.
• Prevents heart disease and stroke: Limits refined grains, processed foods, and red meat.
• Keeps you agile: May reduce muscle weakness and frailty in older adults.
• Reduces Alzheimer’s risk: Improves cholesterol, blood sugar, and blood vessel health.
• Lowers Parkinson’s risk: High antioxidants reduce oxidative stress.
• Increases longevity: Reduces overall mortality risk by up to 20%.

What to Eat

• Eat lots of vegetables — salads, soups, veggie platters, and simple dishes.
• Always eat breakfast with fruit and whole grains.
• Eat seafood at least twice a week.
• Cook vegetarian meals regularly (try Meatless Mondays).
• Use healthy fats like olive oil, nuts, and avocados.
• Enjoy dairy in moderation.
• For dessert, choose fresh fruit.

Healing Vegetable Soup

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 yellow onion, diced
• 3 carrots, diced
• 2 ribs celery, chopped
• 2 cloves garlic, minced
• 1 medium potato, cubed
• 1 medium zucchini, diced
• 10–12 green beans, cut into 1-inch pieces
• 1 small crown broccoli, chopped
• 1 cup riced cauliflower
• 1 bay leaf
• 1 cup shredded cabbage
• 1 (14-ounce) can crushed tomatoes
• 2 teaspoons Italian seasoning
• 4 cups chicken stock or broth
• 1 (14-ounce) can kidney beans, rinsed
• 2 teaspoons sea salt
• Black pepper, to taste
• Juice of ½ lemon

Instructions

1. Prepare all vegetables.
2. Heat olive oil in a large soup pot over medium heat.
3. Add onion, celery, carrots, and a pinch of salt; sauté 5–6 minutes.
4. Add garlic, bay leaf, pepper, and seasoning; cook 1–2 minutes.
5. Add potatoes, zucchini, green beans, broccoli, and cauliflower rice; sauté 3–4 minutes.
6. Add tomatoes, stock, salt, pepper, and beans. Simmer 10 minutes.
7. Add cabbage and cook 5 minutes.
8. Finish with lemon juice and serve.

Creamy Cauliflower Soup

Ingredients

• 3 tablespoons olive oil
• 2 large leeks, sliced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 large head cauliflower, cut into pieces
• 4 cups stock
• 3 cups water
• 1 bay leaf
• 1 ½ teaspoons red wine vinegar
• 1 tablespoon sea salt
• 1 teaspoon black pepper

Instructions

1. Sauté leeks and celery in olive oil until soft.
2. Add garlic and cook 1 minute.
3. Add stock, water, salt, pepper, and bay leaf; bring to a boil.
4. Add cauliflower and simmer 30 minutes.
5. Remove bay leaf and puree until smooth.
6. Stir in vinegar and adjust consistency.

Shrimp and Rice Skillet

Ingredients

• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 6 cups baby spinach
• 1 ½ cups long-grain white rice
• 1 ½ teaspoons salt, divided
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• 1 teaspoon dried dill
• ¾ pound shrimp
• ¼ teaspoon cumin
• ⅛ teaspoon cayenne
• ¼ cup feta cheese
• Juice of ½ lemon

Instructions

1. Sauté garlic in olive oil. Add spinach and wilt.
2. Add water, rice, seasonings, and simmer 12 minutes.
3. Season shrimp and add to skillet.
4. Cover and cook 7–10 minutes.
5. Finish with lemon juice and feta.

Sheet Pan Chicken and Vegetables

Ingredients

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Spices: paprika, garlic powder, onion powder, cumin, dill
• 2 heads broccoli
• 1 red onion
• 1 ½ pounds baby potatoes
• 1 cup cherry tomatoes

Instructions

1. Preheat oven to 425°F.
2. Season chicken and rest 15 minutes.
3. Arrange vegetables on sheet pan and roast 10 minutes.
4. Add chicken and tomatoes.
5. Roast 25–30 minutes until chicken reaches 165°F.
6. Rest 5 minutes before serving.