Diane May Nutrition Blog

New Year’s Resolutions

December 8th, 2013

I am not a fan of New Year’s resolutions when it comes to dieting and weight loss. Don’t get me wrong, deciding to eat healthier and improve your diet is a wonderful goal, just not as a one day a year resolution-as they are prone to fail. What am I fan of? Reasonable, attainable goals on a weekly basis. If you check in with yourself on a weekly basis, and make appropriate goals within your reach, you are more likely to have success. Weight loss does not come from extreme deprivation and sweeping change. It comes from slow and steady behavior change over time. It takes time to gain weight and it takes time to lose it! Creating daily, weekly positive change over time is the goal, not one magic day a year to set yourself up for failure. Set a goal for yourself every week, and be proud of yourself when you check in with yourself and you kept that goal. People always ask what is a good short term weekly goal, so I have listed some  examples below:

  • Never skip meals, eat three meals and 2 snacks daily
  • Drink enough water and stay hydrated
  •  Increase  vegetable consumption
  • Do not drink anything with calories-keep all beverages calorie free
  • Keep a food log
  • Pay attention to portions
  • Do not eat after a certain time every evening
  • Pack my lunch and bring it to work


Crispy Phyllo Spinach Tartlets

From EatingWell:  November/December 2008

Makes: 8 tartlets

Serving Size:

Active Time: 1 hour

Total Time: 1 hour 40 minutes

Equipment: 8 individual (4- to 4 1/2-inch) tartlet pans or 11-inch round removable-bottom tart pan



  • 4 tablespoons extra-virgin olive oil, divided
  • 1 medium yellow onion, coarsely chopped
  • 3/4-1 1/4 teaspoons salt, divided
  • 16 cups spinach, (about 1 pound), tough stems removed, coarsely chopped
  • 1 cup low-fat ricotta cheese
  • 1/3 cup crumbled feta, or goat cheese
  • 2 large eggs
  • 2 large egg whites
  • 2 tablespoons chopped fresh dill, or 2 teaspoons dried
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup sun-dried tomatoes, finely chopped (not oil-packed)
  • 2 tablespoons butter
  • 20 sheets (9-by-14-inch) phyllo dough, thawed according to package directions



  1. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring, until brown and tender, about 5 minutes. Add spinach in batches and cook, stirring occasionally, until wilted, 2 to 3 minutes.
  2. Whisk ricotta, feta and 1/2 teaspoon salt (or goat cheese and 1 teaspoon salt), eggs, egg whites, dill, pepper and nutmeg in a large bowl. Stir in the spinach mixture and sun-dried tomatoes.
  3. Preheat oven to 325°F.
  4. Melt butter with the remaining 2 tablespoons oil in a small saucepan. Remove from the heat.
  5. Unroll phyllo sheets onto a clean, dry surface, keeping them in a stack. (To make the tart in an 11-inch round tart pan instead of individual tartlets, see Variation, below.) Cut the stack in half crosswise (you’ll have 40 half-sheets). Cover with a piece of wax paper and then a damp kitchen towel. (Keep the phyllo covered to prevent it from drying out while you work.)
  6. Lightly brush each tartlet pan with some of the melted butter mixture. Place 1 half-sheet of phyllo in each pan, pressing it into the edges; brush with the butter mixture. Continue adding sheets and brushing with the butter mixture until you have 5 layers in each pan. Trim the phyllo, leaving a 1/2- to 1-inch overhang.
  7. Place the tartlet pans on a baking sheet. Divide the spinach mixture among the pans. Fold the dough over the filling (it won’t cover completely). Brush the edges of the dough with the remaining butter mixture.
  8. Bake the tartlets until the filling is set and the crust is golden brown, about 35 minutes. Let cool for 5 minutes, then gently turn the tartlets out of the pans. Serve warm.Variation: This recipe can also be made in an 11-inch round tart pan with a removable bottom. Use 2 overlapping sheets of phyllo per layer, for 10 layers. Brush each layer with the butter mixture. Add the filling. Trim the phyllo to make a 1- to 2-inch overhang; fold the dough over the filling. Bake until set and golden brown, 40 to 45 minutes.


  • Make Ahead Tip: Prepare the filling (Steps 1-2), cover and refrigerate for up to 1 day. | Equipment: 8 individual (4- to 4 1/2-inch) tartlet pans or 11-inch round removable-bottom tart pan


Per tartlet: 265 calories; 15 g fat ( 5 g sat , 6 g mono ); 76 mg cholesterol; 23 g carbohydrates; 11 g protein;3 g fiber; 645 mg sodium; 461 mg potassium.

Nutrition Bonus: Vitamin A (80% daily value), Folate (21% dv), Vitamin C (20% dv), Calcium 15% dv).

Carbohydrate Servings: 1 1/2


Phyllo Spinach Tartlet