Adapted from: https://www.diabetes.org.uk/living-with-diabetes/eating/recipes/carrot-and-coriander-soup

Serves 4
~2 cups/serving

Ingredients

1 large onion, chopped
½ cup peeled butternut squash, chopped
6 cups carrots, chopped
1 L of reduced salt vegetable stock
1 tsp ground coriander
1 cup canned cannellini beans, drained and rinsed
½ small pack fresh coriander, finely chopped
3 tbsp plain yogurt

Recipe:

Step 1

Put the onion in a large non-stick pan with the squash, carrots, stock and ground coriander. Bring to the boil over a high heat, turn the heat down to low and simmer for 20 minutes or until the vegetables are very soft.

Step 2

Add the beans to the soup and simmer for 2 minutes. Take off the heat, cool slightly, then pour into a food processor or liquidiser and whizz until smooth.

Step 3

Stir in the coriander and quark, season with pepper, if you like, and serve.

Nutritional information per serving (~2 cups):

Total calories: 144 kcals
Carbohydrate: 24 grams
Fibre: 10 grams
Protein: 5 grams
Fat: 1 gram

A practical guide for goal setting!

Happy New Year!

We hope everyone enjoyed a wonderful holiday season with loved ones. As we step into 2026, many of you may be setting New Year’s resolutions. But you might also be wondering: why is it so hard to stick to the goals we set? You’re not alone! In fact, about half of people who set goals have trouble maintaining them. So, what can help? Here are some science-backed strategies to support the healthy changes you want to make this year.

Be Flexible with Yourself.

It may sound counterintuitive, but being too strict can actually backfire! Let’s say you plan to attend an exercise class three times per week. One day you’re running late or just too tired to go. It’s easy to feel discouraged and want to give up altogether. Instead, give yourself grace! If you can’t make the class, try a quick walk or a short home workout. Any movement—even five minutes—is better than none.

Track Your Progress.

Monitoring your progress can make a big difference. This could mean using a step tracker if you’re increasing your walking, keeping an eye on lab results while working on your A1C or cholesterol, or jotting down what you eat if you’re focusing on nutrition or weight management. Small bits of data help you recognize progress you may not notice day-to-day.

Set Realistic Goals.

Avoid setting goals for the “ideal future version” of yourself, like exercising every single day or maintaining a perfect diet. When goals are too big or too rigid, it’s easy to feel overwhelmed or defeated. Unrealistic goals can even lead to injury if you push too hard, too soon. Aim for gradual, sustainable progress. Small steps really do add up. Your diabetes team may have shared with you the acronym SMART goals. These types of goals are Specific, Measurable, Attainable, Realistic and Timely. In other words, they set you up for SUCCESS. Achieving even a small goal can be the momentum you need to keep going.

Build or Join a Community.

Whether it’s a friend or family member, a running group, an exercise class, or an online community, having others alongside you can be incredibly helpful. Community offers accountability, encouragement, emotional support, and even helpful tips when you need them. Search your local social media pages, like neighborhood Facebook groups or specific hobby groups, like a craft or walking group to see what’s available in your community.

Let Go of the Guilt.

Our minds often get in the way of progress. Be kind to yourself, especially when trying something new. Change is rarely a straight line; setbacks are normal and expected. In fact, we often learn the most from moments that don’t go perfectly. It’s all part of the process. A small win is worth celebrating. Remember to set yourself up for success with a goal that feels achievable.

Let’s wrap up this article with a short activity:
Answer these questions in your notebook or create a new note on your smartphone:

1. What is 1 small thing I can work on?
2. What are 5 things that I am grateful for?
3. What am I proud of this past week? Small wins count!

Wishing you all the very best in your health journey for 2026. We’re here to support you every step of the way!