If you found yourself thinking “I ate too much” quite frequently over the past few weeks, it's time to get back on track.

Instead of making New Year's resolutions that you can't keep, figure out small ways to eat better and move more, using the following “ates.”

€ Motivate yourself by focusing on the rewards from eating well and being physically active. Instead of using the scale to judge your progress, notice how much better you feel when you take care of yourself (and notice how bad you feel when you overeat and don't exercise). Feeling more energetic makes everything in your life go better.

€ Dedicate time to plan and cook meals and to schedule and participate in physical activities. Keep these plans simple and workable. To improve a meal, be sure to include a fruit or vegetable. To be more active, find simple ways to move your body that are enjoyable (walk, jog, dance, bike, ski, skate, sled, snowshoe).

In addition, take more steps while doing your daily activities.

€ Negotiate portions so that you can eat what you like without overeating. The first step in eating better is to reduce the amount of food you buy, cook, order and eat.

The second step is to take time to enjoy eating so that you stop when you are satisfied and not stuffed.

Don't waste your eating on foods you don't like but be sure to savor the taste of the foods you do love. Be aware that eating fast often leads to overeating.

€ Appreciate the good things in your life. Eating is one of life's pleasures but not the only one. Be thankful for being alive and give your body as much care and attention as you do your pet or your car. There is a wise saying that if you don't take time to be healthy you will have to take time to be sick.

€ Celebrate your successes and notice how small steps pay off. Don't use setbacks or mistakes as an excuse not to continue doing what you need to do to be healthy. You can't relive the past but you can learn from your mistakes. Don't wait until tomorrow, next week or next month to do something good for yourself. The right time is now.

As you dedicate yourself to better health in the new year, remember that small steps add up and that you don't have to be perfect to be better. Happy New Year!

Visit www.cce.cornell.edu/cayuga for easy and healthy recipes, including nutritional analysis.

Christine Gutelius, MA,RD,CDN, is a nutrition educator at Cornell Cooperative Extension of Cayuga County

Spinach with Black-eyed Peas and Tomatoes

Makes 8 servings.

Brown or white rice to serve 8

1 pound spinach (fresh or frozen)

3-4 cloves garlic, chopped fine

1 medium onion, chopped fine

3 tablespoons oil

14-ounce can of crushed tomatoes

15-ounce can black-eyed peas (or navy beans or pinto beans), drained and rinsed

2 tablespoons maple syrup

2 tablespoons vinegar

Hot pepper sauce to taste

Cook rice according to package directions. Wash spinach and chop into bite-size pieces (or use frozen chopped spinach). Heat oil in a large pot over medium heat. Add garlic and onion and cook for 3-4 minutes, stirring frequently. Stir in spinach and cook for another 5 minutes. Stir in tomatoes, black-eyed peas, maple syrup and vinegar. Cover and cook until spinach is tender (5-10 minutes). Add hot pepper sauce to taste. Serve over rice.