New Year, Healthier You

Happy New Year!  One of the most common New Year resolutions individuals make is to lose weight.  While losing weight will have positive effects on health for most people, too much emphasis on weight can lead to unhealthy habits. 

This year, instead of focusing on your weight, create healthy habits that will allow for you to reach a healthy weight.  Individuals who lose weight more slowly, over a longer period of time, are more likely to keep the weight off.  Here are simple strategies that will help you create a healthy lifestyle and support weight loss:

Power up with Protein - Anytime you eat, whether it is a snack or meal, be sure to include a protein food.  From string cheese or a couple slices of lunch meat to a handful of almonds or a packet of tuna, adding protein to snacks is easy and delicious.  If you enjoy yogurt, yogurt is also a source of protein.  Shop our store this week for Yoplait Oui and YQ yogurt for 3 for $4.  For meals, remember to think beyond meat and opt for fish such as salmon and plant-based proteins including lentils and beans.  This week also shop our store for great prices on Alaskan Sockeye Salmon fillets.  These salmon fillets are wild-caught and environmentally sustainable.  You can feel good about choosing salmon in addition to the excellent nutrition it provides. 

Fill up on Fiber - Whole grains are a source of fiber which helps us to feel full and control our appetites.  Try this delicious whole grain salad with feta and fresh cherries.  The feta cheese provides protein and the fresh cherries add flavor as well health promoting phytonutrients. 

Farro Salad with Fresh Cherries
Recipe from:


  • 1 cup farro, rinsed*
  • 2 cups water
  • 1/2 teaspoon salt, divided
  • 1/4 cup white balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1/4 teaspoon freshly ground pepper
  • 2 cups fresh Chilean cherries, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup slivered almonds, toasted
  • 3 tablespoons finely diced red onion
  • 2 tablespoons chopped fresh mint


  1. To make the farro: Combine farro, water and 1/4 teaspoon salt in a medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer, cover and cook until the farro is tender, 20 to 30 minutes. Drain any remaining liquid and fluff with a fork.
  2. Spread the farro out on a large rimmed baking sheet to cool for 10 minutes.
  3. Meanwhile, whisk vinegar, oil, pepper and the remaining 1/4 teaspoon salt in a large bowl.
  4. Add cherries, feta, almonds, onion, mint and the farro. Gently stir to combine.

*Substitute 2 cups cooked barley, brown rice or quinoa for the farro if desired.

Lastly, Schedule Time for Physical Activity - Nutrition and physical activity go hand-in-hand.  In addition to making healthier food choices, we must remember to incorporate physical activity into our days.  Whether you get 30 minutes at a time or do 10 minutes in the morning, 10 minutes over lunch, and 10 minutes in the evening, it adds up.  Aim for 30 minutes of physical activity five days each week.

If you fall out of healthy routine from time to time, do not fret!  It is okay if some days you do not eat right or exercise.  What is more important is picking up where you left off and settling back into healthy habits.  Keep up the good work!

"This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition."

Stephanie Edson Wellness Specialist SpartanNash
Stephanie Edson Regional Wellness Specialist
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.