January 20, 2026
The New Year often comes with messages about fixing ourselves, especially our bodies. This year, we’re pausing to ask a different question: what if resolutions were about care instead of control? Let’s explore ways to set intentions that support well-being without centering weight or restriction.
Here are a few gentle ways to reframe resolutions this year:
Setting intentions
- “I intend to listen to my hunger and fullness cues.”
- “I intend to have more respect for my body.”
Adding instead of subtracting
- Adding more nutrient density to meals rather than subtracting less nutrient dense foods.
Providing permission
- “I give myself permission to eat what sounds appealing.”
- “I give myself permission to take a rest day from the gym when needed.”
Setting goals for meals
- Have each meal contain a protein source.
- Have 1 fruit or vegetable at each meal.
Care beyond food
- Prioritize sleep.
- Stress management.
Information gathered & adapted from:
Evolution RDs
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Send us an email at info@evolutionRD.com.
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Chicken Pot Pie Casserole
Ingredients
- 1-2 lbs precooked chicken. Use leftovers or store bought.
- 1 onion, chopped
- 2 cloves garlic, minced
- 2-15 oz cans of mixed vegetables
- 1-15 oz can of cream of chicken or cream of mushroom soup
- 1 cup milk
- 2 cloves garlic
- 1 teaspoon of dried thyme
- 1-2 cans refrigerated biscuits
- Salt and pepper to taste
Directions
- In a sauté pan over medium/low heat, sauté chicken with onions, garlic, salt/pepper.
- Drain and rinse vegetables and then add to pan with chicken, cook for 1-2 minutes.
- Over medium heat, add can of soup and milk and heat to bubbling.
- Turn heat to low and add herbs and season w/ salt and pepper to taste.
- For biscuits, follow instructions on package but bake for half the time.
- Spray casserole dish with cooking spray and pour chicken mixture in. Place biscuits cooked side down on top of chicken mixture and put back in oven at 350 F for 10 minutes or until biscuits are golden brown.
Recipe makes: 6-8 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookpad.com/eng/recipes/14937142?ref=search&search_term=chicken+pot+pie
