New Year's Eve is always a great time to reflect and more importantly, look ahead to the New Year. It’s a time to ponder changes and resolutions and how to see them through in the New Year.

Unfortunately, research tells us that although 45 percent of the population makes resolutions and 50 percent are confident that they can succeed, the fact is only 12 percent of us will be successful.

While the majority is unable to make New Year’s resolutions happen, studies show that resolutions can still be a tool for change. People who overtly make a resolution are 10 times more likely to attain their goals than people who don’t openly make resolutions.

There is also a gender difference to consider. Males who engage in goal setting, a system where small measurable goals are used, (lose a pound a week, instead of saying "lose weight") will achieve their goal 22 percent more often than those that don’t. Females who make their goal public and find support from a peer group will achieve their goal 10 percent more often than if they keep their goals to themselves.

Did you make a resolution? How is the resolution going?  Before you abandon it, think about revising it to be more realistic. Create measurable goals and tell others what your goals are and seek their support.

If you haven’t made a resolution, you don’t need to wait until New Year’s. Resolutions can be made any day, anytime, anywhere.

Many who resolve to make changes in their life will need to revisit their resolution on a regular basis and may need to change, modify or adjust it in order to make it obtainable.

I revisit my goals the first day of each season, “winter,” “spring,” “summer,” and “fall.” The beginning of a new season reminds me to check in and ask myself a few important questions: Am I achieving my goals? What obstacles lie ahead that could prevent me from reaching and obtaining my goals? If required, I can revamp, revise and plan for success for upcoming months to stay on course.

My continuing goal is this: I am committed to routine physical activity. To maintain this goal, I was running my dog until she got arthritic. I realized I needed to make a change in my plan, so I began commuting to work by bike during fair weather and going to a small athletic club on the less-than-fair-weather days. When the athletic club closed, I made a decision to maintain my outdoor riding through fall and winter. This lasted until it got down to the 30s, and I had to come up with a plan to get me through the start of spring. So I made a trip to the used sporting goods store for equipment.

Seeing your resolutions through won’t happen unless you are willing to revisit, revaluate and recommit. If you can do that, I’d say there’s a good chance you’ll be part of that successful 12 percent!

Soup is an original comfort food, as it brings contentment to both mind and stomach. It promotes good health, giving you most of the nutrients you need in one bowl. A warm and healthful soup can be your companion on a cold day, hit the spot when you are sick, and the favorite of dietitians to boost your nutrition and to help you lose weight.

Will chicken soup really cure the common cold?

Chicken soup has been a popular home remedy for the common cold since at least the 12th century. Although there is no actual evidence that chicken soup can help cure a cold, most doctors agree that it can have positive results when treating your cold.

First, the steam from the soup can help unclog congestion in your chest and nose.Researchers have also determined that the broth has anti-inflammatory properties that aid in soothing sore throats and help stop the movement of neutrophils (white blood cells that encourage the flow of mucus that accumulates in the lungs and nose). It also increases your comfort level and provides nourishment for those suffering from nausea.

Will soup help me lose weight?

This warm-you-up food is not only delicious, nutritious and convenient; it may also help you lose weight. Women who start their lunch with a bowl of soup eat 100 calories less over the course of the meal on average than those who don't, according to a study from Pennsylvania State University. But soup can also sabotage a diet if you don't choose the right one.

Here are some shopping guidelines:

•    Bravo for broth. Look for broth-based soups over cream-based soups, which are high in fats, especially saturated fats.
•    Watch for sodium. Some soups at the grocery store can have a half-day's worth (1,000 mg) of sodium in a single serving. The good news is that there are many low- and reduced-sodium soups available. I recommend looking for a soup with less than 600 mg sodium per serving.
•    Beans and veggies are best. Look for soups made with beans and legumes, such as black bean, lentil and split pea. They will have more protein and fiber than other soups, which will help you feel full and satisfied. Any veggie-based soup, whether it's vegetable barley, roasted red pepper, or butternut squash will offer vitamins and minerals.
•    Read the label. Flip the can or carton around before sticking it in your cart to make sure the calories, sodium, and saturated fat are low and the protein and fiber are high. Avoid soups that say "creamy," "cream of," or "bisque" unless the saturated fat is really low on the label (less than 3-4 grams per serving).

How to make an easy pot of soup:

Most of us are in a hurry and don't have time to prepare soup. Here's a way to get a nice big pot of steaming soup ready in no time.

•    Start with a large pot or Dutch oven.
•    Add a quart of low-sodium chicken or vegetable stock or broth and heat over medium heat.
•    Combine a 16 ounce bag of frozen vegetables. Anything will do. You could also toss in a few chopped fresh veggies and warm it up to cook the vegetables until tender.  
•    Add in one can of rinsed and drained beans. Again, any kind will do, but cannellini, white beans, or kidney beans work best. You could also toss in a little leftover cooked chicken if you have it.
•    Heat thoroughly and sprinkle in some black pepper and any of your favorite herbs and spices. If you have fresh herbs like basil and cilantro, save them for adding at the very end.
•    Enjoy!

The adage, “an apple a day keeps the doctor away”, is believed to have come from Greek mythology where apples were associated with the healing god Apollo. While it will certainly take more than an apple a day to keep you healthy, it is a step in the right direction.

Apples are delicious, easy to carry for snacking, low in calories, a natural mouth freshener, and they continue to be inexpensive. Although they are not bursting with vitamins and minerals like other fruits, they are:

• Fat free, cholesterol free and low in sodium. Compare those stats to a bag of potato chips!
• Low in calories. A medium apple is between 80-120 calories. Compare that to the 300 calorie cookie or candy bar.
• A great source of fiber. An average apple has five grams of fiber, that is 20% of the daily recommended fiber needs. That's more than most cereals!
• A good source of vitamins A, B1, B2, C, and Niacin; plus Phosphorous Magnesium, Iron and Potassium. Apples are their own health food store! Almost half of the vitamin C content is just underneath the skin.
• Versatile. Applesauce is a fat free substitute when cooking and can be used in place of oil or shortening. In addition to being healthy, applesauce makes baked goods taste moist.
• An easy snack that suppresses hunger longer than junk food. Apples are a great choice when dieting and trying to stave off hunger.

There are hundreds of varieties of apples on the market today, although most people have only tasted one or two of the most popular such as Red Delicious or Granny Smith. Apples can be sweet, tart, soft and smooth or crisp and crunchy, depending on the variety you choose. There’s an apple to suit almost everyone's taste, so why not choose one. Have an apple today!

How to Select

• Choose firm, shiny, smooth-skinned apples with intact stems.
• Should smell fresh, not musty.

How to Store

• Refrigerate apples in a plastic bag away from strong-odored foods.
• Best when used within 3 weeks.

How to Eat

• Wash, slice if desired and enjoy. It’s a good idea to eat apples with their skin.
• Make into applesauce.
• Bake or microwave.

Snacks can be an important part of a healthful diet. Well-chosen snacks can help you manage weight, hunger, health, and energy. Eating several small healthy snacks between meals helps with weight loss by keeping cravings down and preventing excessive hunger that may lead to overeating. Snacks can help you meet healthful guidelines for grain, vegetable, fruit, calcium and protein intake. Snacks keep you going when you are dragging - and nutritious snacks keep you going longer.

Snack with variety, balance and moderation in mind. The following tips can make between-meal eating a nutritious, enjoyable part of your eating style!

Match snacks to your calorie needs and weight goals – If your goal is weight maintenance or weight loss, you may want to consume nutrient dense snacks that are between 80-160 calories. If you are a physically active person, however, or a person looking to gain weight, you may need to consume nutrient dense snacks that contain between 180-400 calories.

Watch your snack portions – Snack portions are smaller than meal portions. Snacks shouldn’t “fill you up” but rather help you to be “not hungry.” Although calorie level depends on your activity level and weight goals, snacks should generally not contain more than 500 calories (this would be a meal).

Snack consciously – Eat when you snack, relax when you watch TV, and study when you are studying. Don’t mix snacking with other activities. Snacking absentmindedly while doing other things leads to overeating.

Plan ahead for smart snacking – Keep a variety of tasty, nutritious, ready-to-eat snacks on hand at home, work, or wherever you need a light bite to take the edge off hunger. That way you won’t be limited to snacks from vending machines, fast-food restaurants, or convenience stores.

Refrigerator snacks - Stock your refrigerator with ready-to-go healthy snacks: low-fat dairy (yogurt, cottage cheese, cheese, milk, chocolate or vanilla flavored soymilk), lean deli meats, ready-to-eat fruit, fresh vegetable sticks, baby carrots, cherry tomatoes, or applesauce.

Office snacks - Stash nutritious snacks in your office or workplace: instant soup, pretzels, whole-grain cereal, mini cans of water-packed tuna, boxes of raisins, granola bars, trail mix bars, instant oatmeal, dried fruit or single serve fruit cups, or whole-wheat crackers.

Microwave snacks - Heat single-serving soups. Make hot bean dip with refried beans, salsa, and mild green chilies, and serve with baked tortilla chips. Melt cheddar cheese on a microwaved baked potato or a frozen soft pretzel. Microwave a sweet potato and top with low- fat sour cream.

Sweet snacks - Try these goodies: low fat pudding with vanilla wafers, fig bars, graham crackers or rice cakes with peanut butter, hot chocolate, frozen yogurt, dried fruit, raisin toast, frozen fruit bars, whole fruit sorbet, homemade low-fat bran muffins, whole grain toast with peanut butter and sliced bananas, and sugar-free Jell-O made with fresh fruit.

Traveling snacks - crackers and cheese or peanut butter, string cheese, pretzels, air-popped or light microwave popcorn, fresh fruit, dried fruit, cereal-raisin-nut trail mixes, granola bars, single serve boxed soy milk.

SNACK IDEAS - Calories: 80-180 Carbohydrates: 15-30 grams Bad Fat (saturated/Trans): less than 1.5 grams

• Medium Piece of Fruit Calories: 80-120 Carbs: 20-30 gm Bad Fat:0 gm
• Medium Piece of Fruit + 1 Laughing Cow Lite Cheese Calories: 115-155 Carbs: 20-30 gm Bad Fat: 1 gm
• 8 Mini Rice Cakes + 1 Tbsp Peanut Butter or String Cheese Calories: 140 Carbs: 13 gm Bad Fat: 1-2 gm
• 18 Almonds + ¼ Cup Dried Apricots Calories: 180 Carbs: 20 gm Bad Fat: 0 gm
• “100 Calorie Snack Pack” Check the label….they may differ in the amount of bad fat
• Skinny Cow Ice Cream Bar Calories: 140 Carbs: 27 gm Bad Fat: 0.5 gm
• ½ Peanut Butter Sandwich Calories: 150 Carbs: 15 gm Bad Fat: 1 gm
• 1 Laughing Cow Lite Cheese + 8 Reduced Fat Triscuits Calories: 125 Carbs: 20 gm Bad Fat: 1.5 gm
• Nature Valley Trail Mix Bar Calories: 140 Carbs: 24 gm Bad Fat: 0.5 gm
• Lite Yogurt (6oz) topped with 2 Tbsp. Go Lean Crunch Cereal Calories: 125 Carbs: 23 gm Bad Fat: 0 gm
• Jolly Time Healthy Pop 100 Calorie Mini Bag Calories: 100 Carbs: 14 gm Bad Fat: 0 gm
• Campbell’s Soup on Hand Calories: 120 Carbs: 25 gm Bad Fat: 0 gm
• Cup of Soup like products - read labels and compare calories, fats and sodium
• Mini Bagel + 1 oz Low-Fat Cheese Calories: 160 Carbs: 17 gm Bad Fat: 3 gm
• String Cheese + 5 Reduced Fat Triscuits Calories: 165 Carbs: 13 gm Bad Fat: 1.5gm
• Carrots and Celery with Lite Ranch Dressing Calories: 50 Carbs: 0g m Bad Fat: 0 gm
• Low-Fat Cottage Cheese (½ cup) + ½ cup Mandarin Oranges Calories: 140 Carbs: 18 gm Bad Fat: 1 gm
• ½ Whole Wheat English Muffin with 1 Tbsp Peanut Butter Calories: 160 Carbs: 15 gm Bad Fat: 1 gm