As a new year rolls around, it is inevitable that many people feel like they need to hit a “reset” button on their eating habits.  

This is a great time to make positive changes as many people feel a burst of motivation when they anticipate the fresh start of a brand new year. Think of this intrinsic motivation like energy that people can use to catapult themselves toward their goals. The more hope and confidence a person has about achieving their goals, the more likely they will take committed actions, form new habits and create a healthier life. 

I recommend a specific structure for successful goal-setting that taps into positive psychology and happiness science. Here’s how you can use food choices to spiral up your energy and health in 2017. 

Make It Interesting 

Variety is the spice of life and when it comes to food there is no need to diet or establish rigid and joyless food rules. In fact, flexibility is best for establishing long-term habits. Food choices should fit individual interests and available resources. For example, if the goal is to eat half a plate of fruits and vegetables, come up with recipes or on-the-go options that meet taste preferences and feel doable with the amount of time available. Get out of food ruts by following interests and offering something new to try. Mix a tried-and-true favorite, like carrots, with a new hummus or creamy dressing that sounds interesting.  

Make It Challenging  

I am usually a big fan of effortless solutions because they are huge confidence boosters. But challenges also work because they offer engagement along the way with the anticipation of a reward at the end. In my experience, challenges are particularly helpful for people who feel ambivalent about a change, such as “I want to eat more balanced meals, but I really don’t want to put all that effort into cooking — and the mess!”  

A weekly challenge to follow one new recipe could be just the thing that motivates a person to discover a whole new set of delicious dishes to add to the rotation. Who wouldn’t be motivated by the idea of freedom from food boredom with new go-to meals? Just make sure your challenge has a clear end point, like eight weeks or 10 new recipes.  

Make It Meaningful  

When we experience positive emotions, like joy, we are more open and optimistic. How can you bring more enjoyment to eating patterns?  

Encourage clients with kids to involve them in cooking — it’s time well spent as it offers bonding over food and education in math and life skills. Or what about hosting a themed potluck? One of my all-time favorite meals was when I asked friends to come over and bring their favorite childhood dish. One person brought buttered lasagna noodles, and I’ll never forget that! We all enjoyed telling stories about our dishes, sharing our recipes and laughing through the night.  

Reflect on how you can make even the most mundane tasks more fun. A little music and some nice mood lighting with candles can go a long way to make a person feel more happiness in the moment. 

Resolve to Be Realistic 

Keep in mind that resolutions are tough to keep when they are too extreme. A common side effect of wanting to “reboot” is swinging too far in the other direction. No matter what food goals you have in mind, keep them rational. Set goals that will likely be habits in the years to come. 

As a mom of two, a loving wife and a successful entrepreneur, I can relate. In reality, though, the busier your life seems, the more important it is to simplify it.

Simplify Your Life Week starts this Friday, Aug. 1, and I believe we can all be happier and healthier by going simpler. Here are eight ways you can do just that.

1. Simplify meal planning. Buy similar foods and change flavors throughout the week. If you buy ground beef, make hamburgers over the weekend, tacos on a Tuesday and any leftover ground beef can be frozen for a pasta Bolognese sauce the following week.

2. Makeover your kitchen. At least once a year, take everything out of your refrigerator and cupboards, wipe down the shelves, wipe off bottles and jars and check expiration dates. When you put it all back, reorganize. Keep vegetables together in the crisper drawer, jellies and jams on the same door rack, group fruits together, etc. A cleaner, leaner kitchen helps make mealtimes easier and can keep fresh, healthier food more readily available.

3. Save time and money. Use family-friendly meal planner websites and apps like 6 O’Clock Scramble — simply put all the ingredients you have on hand into the app and it will generate several recipes you can make using those ingredients. Another tip: Purchase tuna salad from the deli, then add two cans plain tuna to stretch it out. These small steps get nutritious meals on the table while also helping your pocket book. 

4. Decorate your plate. You don’t have to be a gourmet chef to put a balanced plate together. It starts with fruits and vegetables, then fill out the other half of your plate with ¼ lean protein and ¼ starch, like shrimp and brown rice. This is a simple way to get the portion control without overthinking and satisfy your cravings without the guilt.

5. Avoid becoming a short-order cook. Anytime you are cooking for more than one, you’re working with people’s food preferences. The reality is you don’t have the time to make customized meals. If someone is a vegetarian, make sure you have high-protein plant-based foods, like beans, tofu or tempeh around. When you’re having barbecue chicken, simply grill tofu or tempeh for your vegetarian.

6. Do a “quick prep,” for healthy grab-and-go. Over the weekend, clean and chop produce for salads and snacks, hard boil eggs, cook whole grains like faro or quinoa to throw in salads, slice cheese, etc. Portion your items out into individual containers. You’ll have lunches together in five minutes flat and, with everything ready to go, it's easy to eat healthily every day.

7. Don’t be a hero. There is no gold medal for an exhausted and overwhelmed parent. Ask for help when you need it. Family means everyone has a role, whether it’s setting the table, helping put groceries away, or preparing lunches for school — everyone can participate in something. 

8. Make a to-DON’T list. If you're still finding you lack the time to complete these steps, you may have a bigger problem. Begin saying no to things that you really can say no to so you can have more time to nourish yourself and make family a priority. 

This recipe derives natural sweetness from frozen banana and just a touch of honey, warm flavor that comes from vanilla and cinnamon, and savory crunch from seeds and nuts. The good news is when you make your own granola, you simply can’t mess it up! Just think what fruits, nuts, seeds and spices sound good to you and go for it.

Granola is not just for breakfast, either. Here are a few other ways I love to enjoy homemade granola:

• Yogurt parfaits Added to smoothies for texture and crunch
• As a topping for baked fruit desserts
• Frozen banana treats (spread a tablespoon of nut butter on a banana, roll in granola and freeze)

Homemade Banana-Nut Granola

Recipe by Rebecca Scritchfield, MA, RD, LD

Makes 8 servings (1/2 cup each)

Ingredients

1 ripe fresh or frozen banana
3/4 cup water
1 Tbsp. honey or pure maple syrup
1 tsp. cinnamon
1 tsp. vanilla extract
1/4 tsp. sea salt (optional – if nuts are salted, you may not need)
2 cups rolled oats
1/4 cup walnuts, chopped*
1/4 cup pumpkin seeds*
1/4 cup almond slivers*
1/4 cup peanuts*
2/3 cup dried fruit – any combo

Directions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper, or use a non-stick baking sheet.
2. In a blender or food processor, add the banana, water, honey (or pure maple syrup), cinnamon, vanilla and optional salt. Blend or process until the mixture is smooth.
3. In a large bowl, combine the banana mixture, oats, nuts and dried fruit. Stir until all the dry ingredients are completely covered in the banana mixture.
4. Pour out the mixture in a single layer on the baking sheet. Bake for 40 minutes, checking every 10 minutes, stirring occasionally to break up any big pieces. You’ll know it’s done when the oats begin to brown slightly.
5. Remove from the oven to cool.

Cooking Note
* You may substitute any or all of the recommended nuts with 1 cup of any nut/seed blend of your choice.

Nutrition
Calories: 262
Fat: 11g; Saturated fat: 2g
Carbohydrates: 35g; Sugar: 12g
Sodium: 53mg; Protein: 9g
Calcium: 38mg