Realistic Resolutions
With the new year upon us, you are probably making your New Year’s resolutions and if you are like most, nutrition is at the top of your list!  Start the new year right with a focus on your health and resolutions you can keep!

Assess your food choices - keep track of what you eat and drink so you can identify the culprits in your diet and the behaviors you want to change.

Set small achievable goals and be specific!  For example, instead of resolving to “eat better” set a goal for yourself like “eat 1 more piece of fruit each day” so you can better implement the change and measure your achievements.

Aim to lose no more than a pound or 2 a week if weight loss is part of your resolution.  More than that could set you up for disappointment and/or put you at risk of gaining it all back and then some within a short period of time.

Be patient and don’t give up if you don’t see a huge difference right away.  If you get off track, pick up where you left off and start again.  Don’t wait until next year to try it again!

Mostly importantly, acknowledge your successes. Change can be difficult so even the smallest accomplishments are worth celebrating!  Before you know it, this might be the first year you follow through with your resolution!
 

Grapes – the fat fighter?
Grapes are a great snack at just 60 calories for a cup, but there may be even more to this little fruit than we think!  According to recent research out of the University of Ulm in Germany, resveratrol, a compound found in grapes, prevents pre-fat cells (called preadipocytes) from both increasing in number and maturing into fat cells!  Choose red and purple grapes to maximize the impact of the compound as both varieties contain significantly more resveratrol than green grapes.  Here are a few fun ways to incorporate more grapes into your daily routine:

-    Pop grapes in the freezer for a great frozen sweet treat
-    Cut them up in your salads
-    Pack them as a snack to prevent the mid-afternoon blues
-    Try this month’s recipe!

In This Issue

• Realistic Resolutions
• Grapes - the fat fighter?
• What's In Season
• Recipe of the Month

What's In Season?

Celery                                       Cabbage                     Mushrooms                            Turnips                               Winter squash

Recipe of the Month

Grapes & Walnuts w/lemon sour cream sauce             serves 6

1/2 cup fat-free sour cream
2 tablespoons powdered sugar
1/2 teaspoon lemon zest
1/2 teaspoon lemon juice
1/8 teaspoon vanilla extract
1 1/2 cups red seedless grapes
1 1/2 cups green seedless grapes
3 tablespoons chopped walnuts

In a small bowl, combine sour cream, powdered sugar, lemon zest, lemon juice and vanilla. Whisk to mix evenly. Cover and chill for several hours.

Divide grapes equally among 6 dishes. Add 2 tablespoons of the lemon topping to each dish. Sprinkle each serving with 1/2 tablespoon of chopped walnuts. Serve immediately.

Calories: 110; Total Fat: 2g; Protein: 2g; Carbohydrate: 21g; Fiber 1g