top of page

New Year, New You?

So, you've made that New Years resolution, again! Is it the same one as last year? Did you set a goal to get healthy and lose weight? Exercise more?

I have had the same resolution for the last 8 years. You know what it is? To turn off my phone, one day a week. Now the day is my choice, not a set day, but a day that I need to just be by myself or just need some down time. Yes, I have heard what you are probably thinking, what if there is an emergency? Well, everyone knows where I live, so, someone can come get me. I don't turn it off when I am going somewhere, only while I am at home.

Now back to those of you that are pledging to get healthy or lose weight. There is a great way to help with that. I am sure most of you have tossed head (iceberg) lettuce out of your diet, because you thought is was of no value. Well, you would be misinformed about that. I use organic head lettuce as the base for all my salads. Did you know that it is high in vitamin K and potassium? Just one cup of shredded iceberg lettuce gives you 22% of your daily vitamin K and more potassium than most supplements, 102 mg vs most supplements of just 99 mg. It is also a good source for additional vitamin A and Folate. All of this and a great source of additional water in your diet, for only 10 calories per cup! To see all the nutritional value, follow this link.

Here is a recipe to get you started for the year. It has approximately 1800 calories, for the whole bowl full, depending upon the size of each veggie. Serves 4 large, satisfying servings, at just about 450 calories each! I make this and use it as my lunch and dinner for a few days. I try for organic ingredients as much as possible.

1 large or two small heads organic iceberg lettuce

2 cups cherry or grape tomatoes, I prefer the grape

1 large carrot

1 rib celery

1 large cucumber

1 large avocado or 2 small

1 bunch green onions

2 cup frozen peas, thawed

1/2 cup chopped pecans

1/2 cup cranberries

Chop and dice to your liking, the first 6 ingredients. In a large salad bowl, layer in order of recipe, all ingredients.


1/2 cup extra virgin olive oil

1/4 cup Balsalmic vinegar

1 clove garlic, finely diced

1/2 tsp Himalayan Salt

1/4 tsp Black pepper

1/4 cup fresh grated Parmesan or blue cheese

Mix together and toss gently with salad. Serve with a smile!

This recipe can be made for one and kept in the fridge for several quick meals. If you are keeping it this way, don't add dressing, tomatoes or avocado, until ready to serve. Tomatoes lose flavor when refrigerated, so, never refrigerate unless you have leftovers that have chopped tomatoes in them. Add boiled eggs or garbanzo beans, kidney beans or lentils, for a variation. I also like radishes. The point is, the iceberg lettuce adds bulk and water, to help you meet your goals. Remember, munch on head lettuce, (it tastes slightly sweet) as often as you want. It only has about 21 calories for the whole head!

Happy Eating!

bottom of page