Tips to Make and Keep your New Year’s Resolutions Julie Costanzo RD, LD

The New Year is a popular time of year to set resolutions, many of which are centered on improving health. Some people embark on their goals with the utmost dedication. But a few weeks or months later, those new routines are once again replaced by old habits. Check out these strategies to learn how to create and maintain New Year’s resolutions for a healthier lifestyle. 


1.    Set a S.M.A.R.T. goal.  S.M.A.R.T. stands for specific, measurable, attainable, realistic andtime-bound.  Instead of “I want to lose weight”, try a goal of, “I will live a healthier lifestyle by exercising for 30 minutes, 4-5 times week, and eating more vegetables.”

2.    Be realistic. Avoid setting a goal you can’t maintain as a permanent lifestyle change. Stating, “I will never eat carbohydrates again” is not realistic and will likely not support long-term adherence to your goal.

3.    Research the sources of your nutrition information.  Social media, the internet, well-intended family/friends and even celebrities may offer advice on the “next best thing” that worked for them. Unfortunately, these sources may not have the proper credentials, experience and education to dispense nutrition advice. Some advice can potentially be harmful to your health. You may know people that have started diets that are not sustainable or realistic. Some of you may have even experienced this firsthand. Diet followers become frustrated when they cannot maintain the “rules” of the diet and often feel like they failed. This can create a cycle of looking for the next best option, which may or may not work. 

 Registered dietitians will work with you to individualize your goals.Our counseling is rooted in science, research and established best practices. We incorporate food preferences/allergies, daily routines and even your budget in an effort to set you up for successful lifestyle changes.

4.    Eliminate “all-or-nothing” thinking. Multiple attempts may be necessary before you make permanent changes.  We didn’t develop unhealthy eating habits overnight and they likely won’t change tomorrow. Be patient with yourself and the process. If you deviate from your plan, try not to be discouraged and veer further from your goals. Simply refocus and start again. 

5.    Avoid fad diets. The New Year is the most popular time of year for marketing of fad diets. How can you spot a fad diet?

·      Fad diets often make claims that seem too good to be true. Lose 30 pounds in a week without exercising and changing how you eat!

·      Marketers encourage you to purchase products they deem as necessary for weight lossThe average person does not need any supplements to lose weight. 

·      Ask yourself the question, “Can I do this diet forever?” If the answer is no, find a more realistic and sustainable approach to becoming healthier.


Why wait to create your health-related goal? You don’t need to welcome in the New Year, to welcome a healthier version of yourself!


Nutrition 365 wishes you all a Happy and Healthy New Year.

Weight Loss Tips for Summer

With the start of summer, many people are looking to lose weight. Following a good nutrition plan can seem challenging at barbecues, vacations and while on road trips. It becomes even more difficult when you are following a restrictive diet. There are ways to lose weight and maintain your weight loss all while enjoying your summer…..and your life. 

Be weary of weight loss plans that:

  • Promote fast weight loss.

A safe and realistic weight loss goal should be 1-2 lbs/week. Faster weight loss is often due to loss of water weight.

  • Sell company products

You don’t need a vitamin, pill or shake for weight loss. It’s about building a healthy relationship with food.

  • Eliminate food groups

Carbohydrates and dairy foods have become deemed as barriers to weight loss. This is untrue. They can be enjoyed as part of a healthy and balanced nutrition plan. They will NOT cause weight gain.

Did You Have a New Year's Weight Loss Resolution?

Did you make a New Year’s weight loss resolution? Strict diet plans or unrealistic goals fail to provide results. After a couple of months, people tend to lose interest because these diets are too difficult to maintain long-term. 
If this is happening, reassess your goals. Set small, measurable and attainable goals. Keep track of what you eat, drink and your physical activity so you can identify the behaviors you need to change.

How to Keep your Nutrition on Track over the Weekend

Schedules for most of us change over the weekend. We tend to lose the structure of our daily routines which can lead to inadvertently skipping meals, increased cravings and then grabbing less healthy choices out of convenience. Try these tips to keep your nutrition on track.
• Keep pre-portioned healthy snacks on hand while you’re “on-the-go”.
• When eating out, preview the menu online ahead of time to avoid impulse decisions and make a healthier selection when you get there.
• Keep water with you to stay hydrated. Thirst can often be mistaken for hunger-causing people to eat instead of drink when they are thirsty. 
• Make smart choices so you can treat yourself but don’t go overboard.

New High Blood Pressure Guideline

Do you have high blood pressure?  

Based on the new guideline from the American College of Cardiology and the American Heart Association, it is estimated that the approximately 46% of the population will now have a diagnosis of elevated blood pressure or hypertension. The new guideline is 130/80 mm Hg rather than 140/90.  The greatest impact is expected to be among men and women younger than 45 years old. 

The new guideline lowers the definition of high blood pressure to account for complications that can occur at lower numbers and to allow for earlier detection and intervention. A proper diet is an essential non-drug approach to lowering blood pressure.

Contact Julie Costanzo RD, LD at Nutrition 365, for your individualized nutrition plan.


Interested in learning how to lose weight?

It's that time of year when many diets are advertised. So many of these weight loss methods are "fad diets" and will only result in a loss of your money and a re-gain of your weight. Unfortunately they are simply marketing schemes designed to make money, with little interest in your health. 

I have educated for years on safe and scientifically proven weight loss methods. I understand that what works for one individual may not work for another. There's no "one size fits all" prescription for weight loss. 

Join me this January to learn how lose weight and maintain good health. 

Register for my 4-week weight loss class at or email me to schedule an individual nutrition session.