Healthy Recipes for the New Year

Donna Nichols • January 6, 2023

You say you want to eat healthier for 2023? Okay, let’s find some recipes that will help you do just that without breaking the bank. I found the following recipes at howsweeteats.com and there are so many more for you to peruse. Just remember, if you are on a low sodium diet, PLEASE leave the salt out of the recipes.


Grilled Chicken Caesar Sandwiches – 4 people – if there are only 2 of you, just cut the ingredients in half.

Ingredients

· 4 boneless skinless chicken breasts

· 2 tablespoons olive oil

· 1 tablespoon Dijon mustard

· 2 garlic cloves, minced

· kosher salt and pepper

· 4 brioche buns

· freshly grated parmesan cheese, for topping

· romaine lettuce leaves, for topping

· lemon wedges, for spritzing

· Caesar dressing

Instructions 

1.     As a note, I like to use thin-sliced chicken breasts for this, because it’s what I prefer to bite into. You can use 4 large chicken breasts or 4 thin chicken breasts - use what you like! If you only have 2 large chicken breasts, you can also slice them lengthwise to make 4 pieces.

2.     Place the chicken in a dish or resealable bag to marinate. Whisk together the olive oil, Dijon, garlic and a big pinch of salt and pepper. Pour the marinade over the chicken and refrigerate for at least 30 minutes or even overnight. Remove the chicken from the fridge about 30 minutes before grilling.

3.     Preheat the grill to high and let it heat for 10 to 15 minutes.

4.     Remove the chicken from the marinade, letting the excess drip back into the dish. Place the chicken on the grill and grill about 3 to 5 minutes per side (depending on thickness), until the internal temperature reaches 165 degrees F. Remove the chicken and let it rest for 5 to 10 minutes. I also like to grill the brioche buns too!

5.     To assemble, I like to add some Caesar dressing on the bottom of the bun. Top with romaine, then top with the chicken. Spritz with lemon if you wish. Drizzle with Caesar dressing and sprinkle on parmesan cheese. Top with the bun and serve!


Cheeseburger Tostados – 4 people - if there are only 2 of you, just cut the ingredients in half.

Ingredients

· 8 (4-inch) corn tortillas

· 1 pound of lean ground beef – use ground turkey if you don’t want red meat

· 3 tablespoons ketchup

· 2 tablespoons yellow mustard

· 8 ounces sharp cheddar cheese, freshly grated

· chopped tomatoes, for topping

· shredded lettuce, for topping

· pickled onions, for topping

· pickles or relish, for topping

House sauce

· ½ cup mayonnaise

· 2 tablespoons Dijon mustard

· 1 tablespoon yellow mustard

· 1 tablespoon honey

· 1 tablespoon your favorite BBQ sauce

Whisk all ingredients together until smooth and combined. You can make this a day or so ahead of time!

Instructions 

1.      To make the tostadas, preheat the oven to 400 degrees F. As a note, you can also buy tostada shells!

2.      Place the tortillas on a baking sheet (or 2, if needed). Brush or spray them with olive oil. Bake the tortillas for 5 to 10 minutes, then flip and bake for 5 minutes more. Let cool slightly before using.

3.      While the tostadas are baking, heat a skillet over medium heat. Add the ground beef and cook until browned, breaking it apart into small crumbles. Stir in the ketchup and mustard until combined. Turn off the heat and add in a sprinkle of cheese - just an ounce or two.

4.      Top each tostada with a sprinkle of cheese, then a spoonful of warm ground beef. Top with more shredded cheese. If you'd like, you can pop this back in the oven here for a minute or so to melt the cheese even more, but the beef does melt it. Drizzle with house sauce. Top with tomatoes, lettuce, and pickled onions! Add on pickles or any other condiments you love.


So, there are a couple with some meat, now let’s have a nice meatless recipe.


Honeycrisp Quinoa Salad with Kale and Pistachios – 4 people - if there are only 2 of you, just cut the ingredients in half.

Ingredients

· ½ cup cooked quinoa

· 1 large bunch lacinato kale, leaves removed from stems (you want 4 to 6 cups)

· 2 honey crisp apples cubed

· 6 ounces feta cheese cubed

· ⅓ cup dried tart cherries

· ¼ cup chopped roasted pistachios

Apple Cider Vinaigrette

· ⅓ cup apple cider

· 2 tablespoons freshly squeezed lemon juice

· 1 garlic clove, finely minced or pressed

· pinch of salt and pepper

· pinch of freshly ground nutmeg

· 1/2 cup extra virgin olive oil

Whisk together the apple cider, lemon juice, garlic, salt, pepper, and nutmeg. Whisk constantly while streaming in the olive oil. This dressing stays great sealed in the fridge for a few days.


Instructions 

1.      This is a great dish to use up leftover quinoa, but if you don’t have it made, start with that! Make a batch of quinoa first and while it cooks (it will take about 15 minutes), chop your other ingredients.

2.      Chop the kale and place it in a bowl. Drizzle it with about 2 tablespoons of the apple cider vinaigrette and massage the kale with your hands for 1 to 2 minutes. Let it sit for at least 5 minutes.

3.      If you are using just-cooked quinoa (so it's warm), you can put it over the kale to wilt it a bit. If it's cold or room temp, that is fine too. Once the kale has rested, add in the quinoa, apples, feta, pistachios and cherries. Toss well and drizzle on more of the dressing. Serve!

4.      This salad stays surprisingly well overnight - the apples may slightly brown a bit, but if you seal it in a container, the leftovers are great.


If you’re anything like me and can’t eat cheese, there is a dairy-free cheese that is good. It’s made by Daiya and it tastes just as good as the real cheese.


The above recipes were taken from howsweeteats.com and there are so many more healthy recipes for you to try out for the new year. If you can’t find anything there, just Google eating healthy for 2023 or healthy recipes for 2023 and you’ll find hundreds of recipes.


A close up of a hamburger on a bun on a table.
A close up of a taco with meat , lettuce , and tomatoes on a table.
A close up of a salad in a bowl on a table.

Why Are Seniors Always So Cold?

By Donna Nichols • March 9, 2026
If you’ve ever walked into a room full of older adults and noticed the sweaters, shawls, and space heaters humming in the corner, you’re not imagining it — many seniors really do feel colder than everyone else. And it’s not just a quirk. There are real, physical reasons behind it, and understanding them can make daily life a lot more comfortable. 1. Our Internal Thermostat Changes Over Time As we age, the body becomes less efficient at regulating temperature. The internal “thermostat” in the brain doesn’t respond as quickly to cold, so seniors may feel chilly even when the room is warm enough for others. 2. Less Muscle = Less Heat Muscle mass naturally decreases with age, and muscle is what helps generate body heat. With less of it, the body simply produces less warmth. Even active seniors may notice they get cold more easily than they used to. 3. Thinner Skin and Reduced Circulation Skin becomes thinner over time, offering less insulation. On top of that, circulation often slows, meaning warm blood takes longer to reach hands, feet, and other extremities. This is why fingers and toes are often the first to feel icy. 4. Medications Can Play a Role Many common medications — including those for blood pressure, thyroid issues, or depression — can affect how warm or cold someone feels. It’s not always the medication itself, but how it interacts with the body’s temperature signals. 5. Underlying Health Conditions Conditions like anemia, diabetes, thyroid disorders, or poor circulation can all contribute to feeling cold. Sometimes, persistent chilliness is the body’s way of asking for a check-in with a healthcare provider. 6. Hydration and Nutrition Matter More Than You Think Dehydration and low-calorie intake can both make the body feel colder. Seniors who don’t drink enough water or who eat lightly may notice they’re chilly more often. Simple Ways to Stay Warm and Comfortable • Layer up with breathable fabrics • Keep moving — even gentle stretching boosts circulation • Warm beverages throughout the day • Use blankets or heated throws safely • Check room drafts and adjust thermostat settings • Talk with a doctor if coldness is new or worsening A Warm Note to Close Feeling cold isn’t a sign of weakness — it’s a natural part of aging. With a few small adjustments and a little awareness, seniors can stay cozy, comfortable, and confident all year long.

How the Spring Season Helps Us Heal

By Donna Nichols • March 3, 2026
Spring has a way of softening the world. The air warms, the light lingers, and suddenly the small things — a bird call, a new bloom, a gentle breeze — feel like invitations to breathe a little deeper. For many seniors, especially those carrying grief, stress, or the weight of a long winter, March can feel like a quiet turning point. Here’s why spring so often brings emotional renewal, no matter your age. 1. Light Returns, and So Does Energy Longer days naturally lift mood. More sunlight helps regulate sleep, boosts energy, and gently nudges the body out of winter’s heaviness. Even a few minutes outside can shift the way the day feels. 2. Nature Models Healing Spring is a season of second chances. Trees bud again, flowers push through the soil, and the world rebuilds itself without rushing. For seniors navigating loss or change, this slow, steady renewal can feel reassuring — a reminder that healing isn’t linear, but it is possible. 3. Movement Feels More Natural Warmer weather encourages small steps: a walk to the mailbox, a few minutes on the porch, tending to a plant. These simple movements help ease stiffness, improve mood, and reconnect the body with the world around it. 4. Social Life Blossoms Too As the weather improves, people naturally come out of hibernation. Neighbors chat outside, community events pick up, and families gather more often. Even brief interactions can brighten a day and reduce feelings of isolation. 5. Spring Encourages Reflection — and Release There’s something about fresh air and open windows that invites a mental reset. Many seniors find themselves sorting through memories, letting go of what no longer serves them, and making space for what’s next. A Season That Meets You Where You Are Spring doesn’t demand big changes. It simply offers gentle reminders: you’re still growing, still healing, still here. Whether you’re grieving, rebuilding, or simply ready for a lighter season, March brings a quiet kind of hope — one that arrives softly and stays.

Winter Wellness: Staying Safe and Steady in February

By Donna Nichols • February 5, 2026
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