According to the
Journal of Clinical Psychology, approximately 50% of the population makes
New Year's resolutions, with the focus commonly on weight loss, exercise, stopping smoking, better money management and debt reduction. Researchers have determined only 8% of people keep their resolutions. The first two weeks usually go along beautifully, but by February, people are backsliding and by the following December, most people are back where they started, sometimes even further behind.
There are many reasons people can’t stick to their resolutions, from setting too many of them to getting derailed by small failures. Setting overly ambitious and restrictive goals ― like quitting sugar when you haven’t already been making small changes to improve your diet ― is one major cause of failure.
Small, incremental lifestyle changes may feel less sexy, but they have a much greater chance of creating real change. According to Dr. Roberta Anding, a registered dietician and nutrition professor at Baylor College of Medicine, moderating your resolutions could be the difference between giving up in February and creating a lasting lifestyle change.
“Resolving not to eat something anymore, such as pasta, may not be the most practical goal,” Anding told
The Huffington Post. “A reset allows for a plan B, and the thought is that you set goals that are doable for you, your family and your circumstances.”
Taking Anding’s approach, you might decide to only indulge in a burger once a week, or cut your meat portion sizes in half and add more vegetables to your plate instead.
MANGO, AVOCADO AND
BLACK BEAN SALAD
Nutritional Analysis Per 2/3 cup serving
- Calories 218
- Total Fat 6.9 g
- Cholesterol 0 g
- Sodium 128 mg
- Carbohydrates 36 g
- Fiber 9 g
- Protein 7 g
- 15 oz. canned, no-salt-added black beans (1 can), drained, rinsed
- 15.25 oz. canned, no-salt-added or low-sodium whole kernel corn (1 can), drained, rinsed
- 1 cup avocado (1 medium or 2 small), halved, cut into 1/2-inch cubes
- 2 mangos (about 2 cups), cut into 1/2-inch cubes
- 2 green onions, cut into 1/2-inch pieces OR
- 1/2 small red or white onion (about 1/4 cup), cut into 1/2-inch pieces
- 1 red or green bell pepper, seeded, cut into 1/2-inch pieces
- 1 or 1/2 jalapeño pepper, stems discarded, seeded, and finely chopped, optional
- 1 head Romaine lettuce, chopped
- 3 Tbsp. fresh or bottled lime juice
- 1 Tbsp. olive oil
- 2 Tbsp. fresh cilantro, chopped
- 1/2 tsp. chili powder
- 1/4 tsp. ground black pepper
- 1/4 tsp. salt
1. Wash and dry lettuce, then chop or tear into 2 inch pieces and divide into 6 bowls or plates.
2. Combine the black beans, corn, mango, avocado, onions and jalapeño pepper. Do not mix until
3. Combine the lime juice, olive oil, cilantro, chili powder, black pepper and salt together in a jar with a secure lid, shake together until mixed well and pour over the mango and avocado
4. Toss gently to coat and serve over the lettuce and mixed greens.
Nutritional Analysis Per 2/3 cup serving
- Calories 135
- Total Fat 1g
- Cholesterol 0mg
- Sodium 3mg
- Carbohydrates 27g
- Fiber 2g
- Protein 1g
- 2 cups seedless grapes, frozen (red and black pictured)
- 2 tablespoons honey
1. Place the grapes and honey in a food processor fitted with a chopping blade
2. Process, scraping down the bowl of the processor if necessary, until the grapes are very finely chopped and mostly smooth in texture
3. Divide between 2 chilled glasses or dessert bowls
4. Serve immediately
Wednesdays (3:30-4:30PM) - Shape Up NYC Cardio Dance for Seniors
BCHN health educator Arousiag Markarian recently became a certified Shape Up NYC instructor, and is teaching a FREE Cardio Dance for Seniors class on Wednesdays at SAGE Center - Bronx.
As part of the ongoing #MBBAGives initiative, the Metropolitan Black Bar Association is hosting a Men’s Suit Drive for ex-offenders recently released from Rikers Island Prison Complex. Statistics show that within 3 years of release, 67% of released prisoners are re-arrested. Our goal is to help recent parolees stay on the right path by making it just a little easier for them to find job opportunities.
The drive, which runs through February 17, would not possible without the support of “100 Suits For 100 Men,” a not-for-profit organization committed to reducing prison recidivism by assisting ex-offenders in finding gainful employment.
For more information or to find a drop-off location, visit
To learn about upcoming events and locations check out the BCHN
events page, or to arrange for BCHN representatives to be at your upcoming event,