(BPT) - How are this year's resolutions doing? Chances are, you may have fallen off the resolution wagon, especially if you were overly ambitious. Fear not — it’s never too late to make small, sustainable changes in your lifestyle that result in big health improvements. Review your hardest-to-keep resolutions and adapt them into goals you can easily maintain.

Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.

1. Your resolution: Exercise one hour every day

Realistic goal: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it’s tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track.

2. Your resolution: Drink eight glasses of water every day
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Realistic goal: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn't entice you, make it easier for yourself by finding a water bottle that’s easy to carry around. Add a splash of lemon or lime for flavor. Once you’re in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well.

3. Your resolution: Cut out all sugar
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Realistic goal: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product is available in packets and a Bakers Bag and adds light sweetness to foods. Add it to your favorite baking recipes, smoothies or add a sweet touch to unsweetened beverages.

4. Your resolution: Cut out all snacking

Realistic goal: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee.

5. Your resolution: Stick to a specific diet

Realistic goal: Examine the diet you’re trying, whether it’s keto or paleo or something else, to identify the most important elements, and don’t go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating both sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the “forbidden items” gradually to wean yourself from your usual eating habits.
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Don't give up on those resolutions, even if you’ve slipped a little already. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. And that’s a resolution worth keeping.

Nutty Grain-Free Granola and Yogurt Parfaits
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4 Servings | Prep Time: 20 minutes | Cook Time: 45 minutes

Ingredients:

• 1 cup Brazil nuts, roughly chopped
• 1 cup walnuts
• 1 cup pumpkin seeds
• ½ cup almond meal
• ¼ cup flax seeds
• ¼ cup chia seeds
• 2 egg whites
• 1 tablespoon coconut oil, melted
• 6 packets Monk Fruit In The Raw
• 1 cup blackberries
• 1½ cups unsweetened whole milk Greek yogurt

Directions:
Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil and monk fruit. Mix until thoroughly combined. Spread mixture on baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month.

(BPT) - Whether you have been gluten free for years or are just starting out, it’s a lifestyle rife with challenges. From cardboard-tasting foods to limited choices at social gatherings, a gluten-free lifestyle can make you feel left out and stuck with unappetizing options.

“A gluten-free lifestyle doesn’t have to be a life sentence of boring, bland food,” says Laura Fuentes, of MOMables.com and author of “The Best Grain-Free Family Meals on the Planet” and “The Best Homemade Kids' Lunches on the Planet.” “By following a few simple suggestions, you can enjoy your meals both at home and at parties, without worry.”

With just a few simple tips, you can add a feeling of “gluten freedom” to your gluten-free lifestyle.

* Make simple ingredient swaps. Changing out a few gluten-heavy ingredients can turn retired recipes into updated favorites. Substitute flour tortillas for Boston bib lettuce leaves or swap in grated steamed cauliflower instead of couscous.

* Find gluten-free meals everyone will enjoy. “After switching to a gluten-free diet, many families find it challenging to find convenient foods that everyone likes — especially social and celebratory foods like pizza,” says Fuentes, a mother of one child with a gluten intolerance and two without. “Rather than making different pizzas for different diets, I serve everyone Freschetta Gluten Free pizza. It’s a delicious, thin-crust alternative that my family loves.”

* Incorporate snack prep into your weekly routine. Choose colorful, nutritious foods such as dipped apples, fruit skewers, popcorn and veggies with dip. Store snacks in clear containers and keep them at the front of your fridge or cupboard. Easy access makes gluten-free snacking a breeze and encourages you to eat healthier, since you have to think twice before reaching for chips or sweets.

* Experiment with new flavors and dishes. “Pizza night is a great time to expand your palate. Top gluten free pizza crust with adventurous choices like pesto and chicken or mushrooms and caramelized onions,” said Fuentes. “Or, rather than searching for new gluten-free recipes, seek out recipes with naturally gluten-free ingredients like fish, vegetables and rice.”

* Add texture with tasty alternatives. Fried and baked chicken are still possible by exchanging breadcrumbs for ground rice cereal. Instead of skipping the crunch of croutons on your salad, add lightly toasted almonds, pecans or walnuts. And try plantain chips in place of crackers — they’re delicious and just as crunchy.

Incorporate these ideas into your everyday eating habits and your gluten-free lifestyle will be rich with flavors and textures, while still ensuring your food is safe and delicious.

To learn more about Freschetta Gluten Free Pizza and to find a store near you, visit http://www.freschetta.com/where-to-buy.htm.

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