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How To Stay On Track In January

How To Stay On Track In January

Monday, 12th January 2015

If you find your best intentions end in a tub of ice cream, nutritionist Eve Kalinik is here to help you keep on track in January and stick to your New Year's health resolutions.
OK so you decided to go on a healthier regime for the new year? We’re all familiar with the phrase “New year, New You” and let's be honest most of us start out with the best intentions but can often be easily influenced by lots of extraneous variables including cold days, long days, work stresses and partners/families that are not necessarily as supportive as they could be, yes really! All of these things can take their toll on will power so here’s some easy pointers to help you keep focused throughout the month and some mini mantras you can refer back to if motivation levels are on a low…
  • SMALL CHANGES make the biggest differences. Making one positive change at a time is best for a long term approach to healthy eating and that's what we are really looking to achieve. Short term fixes don’t really work. Swapping one processed food for “real food" is a good start, increasing your daily water intake or reducing caffeine/alcohol consumption are realistic, achievable targets. If you take one a time you are likely to stick with it and rather than becoming overwhelmed and falling into bad habits you are creating life long healthy positive habits. We are going for the long haul here.
  • PLANNING is the key to any successful healthy eating programme. Have in mind the meals for the week ahead, create a shopping list and make conscious empowered decisions about the delicious and nutritious food you are going to nourish your body with. This also avoids any unnecessary waste.
  • LISTEN TO YOUR BODY Often I hear that clients just grab what they are used to rather than thinking what does my body need. Do I actually NEED this coffee or chocolate bar? Am I thirsty rather than hungry? Often dehydration can be mistaken for hunger.
  • DON’T SNACK and try to stick to meal times. Always include a good quality protein at each of these, whether that's grass fed meats, wild fish or plant based legumes, pulses, nuts/seeds its crucial to have these included at every meal. This also keeps you fuller for longer and not wanting to reach for that mid-afternoon sugary snack or caffeine fix.
  • MEAT FREE MONDAY is a great way to pack in extra veggies and reduce meat consumption. Not only is it a simple concept (simple is often best!) but it means you know you are dedicating an entire day to flooding your body with plant based goodness and helping the environment at the same time.
  • REST & RELAXATION is essential to let our bodies recover and recuperate. Good quality sleep is also linked to metabolism so rather than hard hitting the gym every day, balance this out with more restorative activities like yoga or meditation that put your body into a calmer state.
  • NO STRESS If you make a bad choice or slip up don’t beat yourself up. Just get right back into the game!
  • ENJOY…Use the month of January and a healthier regime to experiment with different foods and recipes. You can find plenty on the Planet Organic website and I will be posting throughout the month at but see below this hearty warming and delicious Cauliflower & white bean soup to get you started. And throughout the month of Jan there will be a 10% special offer on all Nutrition Therapy services booked. For more details on this please follow link here.

Cauliflower & White Bean Soup 

Serves Two

  • 1 small-medium head of cauliflower
  • 1 red onion
  • 2 cloves garlic
  • 1 can cooked butter beans
  • 1 cup vegetable stock
  • Juice ½ lemon
  • 1 tablespoon of ghee (or organic butter)
  • 1-2 cups water
  1. 1. Heat a fan assisted oven to 200°C/400°F. Line a pan with baking paper.
  3. 2. Cut the cauliflower into small florets.
  5. 3. Peel the onion and quarter and peel the garlic cloves.
  7. 4. Place all of the vegetables on in the pan and drizzle with the melted ghee.

  8. 5. Bake for approx. 20 minutes. 
  10. 6. Remove from the oven and add to a high speed blender with butter beans,  vegetable stock, lemon juice water and blend until smooth.

Add more water if you want a thinner consistency. If soup is not hot enough after blending then transfer to a pan and gently heat through. Serve with a drizzle of olive oil.  

Written By


23 Jan 2015
reviewed by
Replacement For Ghee
I like your recipe, but as I'm dairy intolerant, what can replace the ghee/organic butter? Can it be coconut oil or olive oil?
Reply by Planet Organic Hi Helene, yes you can replace the ghee/butter by coconut oil or olive oil. We stock amazing brands, you can have a look here:
All the best!

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