New Year, New Mindset
The Secret to Resolutions That Actually Stick
As we look ahead to 2026, it turns out many of us are thinking about the same thing: a fresh start. Recent surveys from this past fall show that about 30% of adults are planning to set New Year’s resolutions, with nearly half of those focused on eating better and about a third hoping to lose a bit of weight. We all know that setting a goal is the easy part, but staying the course can be a challenge. In fact, research shows that only about one in four people stick with their new habits for a full month, and very few reach their ultimate goal. It’s a reminder that while our health is a top priority, breaking old routines and building new ones is hard work—but it’s much easier when we approach it with the right mindset.
A New Mindset for 2026
Rather than trying to change everything at once, think about making small, manageable adjustments to your daily routine. When we make these little changes consistently, they add up to a big difference in how we feel.
1. Brighten Your Plate with One Extra Fruit or Vegetable
Try adding just one more serving of produce to your day. Fruits and vegetables are nature’s treasure chest of vitamins, minerals, and fiber. To make things easier, remember that frozen and canned options are just as healthy as fresh and are wonderful to have on hand year-round. A great goal is to let colorful fruits and vegetables take up about half of your plate at mealtime.
2. Boost Your Vitality with Whole Grains
Adding one extra serving of whole grains—like a slice of whole-wheat bread, a bowl of oatmeal, or some brown rice—is a simple way to increase your fiber. Fiber is a true friend as we age; it helps manage blood sugar and cholesterol, supports a healthy weight, and keeps your digestion comfortable and regular.
3. Focus on “Real” Foods
Whenever you can, choose whole foods over “ultra-processed” items. Many packaged snacks and pre-made meals contain ingredients you wouldn’t keep in your own pantry, like hydrogenated oils. These items are often higher in salt and sugar but lower in the nutrients we need. Shifting toward simpler, whole ingredients is a powerful way to protect yourself against heart disease and Type 2 diabetes.
4. Stay Refreshed and Hydrated
Water is essential for every cell in our bodies, but as we get older, our “thirst alarm” isn’t always as sensitive as it used to be. It’s easy to get dehydrated without even realizing it—sometimes we even mistake thirst for hunger! If plain water feels a bit boring, try adding a squeeze of lemon or a sprig of mint. Unsweetened teas, coffee, and flavored seltzers are also excellent ways to stay hydrated.
5. Explore Gentle, Lean Proteins
Protein helps us maintain our strength and muscle, and there are many delicious, lean options to enjoy. Beyond poultry, consider adding more beans, nuts, eggs, or fish to your menu. These choices are often easier on the budget and the digestive system, lower in saturated fat, and incredibly versatile for any meal.
Try this tasty high fiber Lentil Bolognese sauce over the whole grain pasta of your choice.
Lentil Bolognese
From ihearteating.com
Ingredients
- 2 tablespoons olive oil
- 1 onion finely diced
- 1 rib celery finely chopped
- 3 large carrots peeled and chopped
- 7 cloves garlic minced
- 6 ounce can tomato paste
- 15 ounce can tomato sauce
- 2-14.5 ounce cans diced Italian tomatoes
- 2 tablespoons dried sweet basil
- 1 teaspoon dried oregano
- ¼ teaspoon baking soda
- Salt and pepper to taste
- 2 cups red lentils rinsed and picked over
- 2 cups water
Directions
- Heat olive oil in a large skillet.
- Add onion, celery, and carrot.
- Cook, stirring as needed, until softened, about 5-10 minutes.
- Add garlic, and cook, stirring frequently, for 30 seconds.
- Stir in tomato paste, and cook, stirring it in, for 1 minute. Add tomato sauce, diced tomatoes with juice, basil, oregano, baking soda, and salt and pepper to taste.
- Stir in lentils and water.
- Simmer, stirring regularly, until lentils have softened, about 20-30 minutes.
