Unfortunately, most resolutions are broken as quickly as they’re made. This year, be realistic and set resolutions that are measurable and attainable. We quite often travel farther by taking baby steps instead of sprinting.

According to a 2011 article in Time magazine, it’s really no surprise that the most commonly broken resolution is to lose weight and get fit. It’s simply not realistic (nor very enjoyable) to vow to drop 20 pounds and run a marathon by February. By making small adjustments to your lifestyle, you could see big changes in your waistline, energy level and overall well being by this time next year – all without the stress and disappointment of another broken resolution.

Instead of dieting, why not make lifestyle changes to the way you eat? Paying closer attention to the foods you eat, the way they are prepared and how they are cooked can result in a new you to last a lifetime. Consider using lower fat and lower calorie ingredients in your recipes (substitute olive oil for butter or low-fat milk or sour cream for their full-fat cousins), and incorporate more whole grains and fresh fruits and vegetables. Instead of frying, try baking, broiling, roasting or grilling. You’ll keep all the flavor and lose some of the fat and calories. Speaking of flavor, add a shake or a pinch of your favorite spices to your dishes and put a whole new dimension to meals that you prepare at home. And if you’d like to take a vacation but just can’t get away, explore new worlds through food. The recipes at the end of this article will help take off the holiday pounds and will take you on delicious culinary journey without ever leaving your kitchen.

Adding exercise to your routine can help take off the pounds, increase energy levels, reduce stress and lead to a healthier you. If the gym is not your thing, try a new sport or activity – maybe tennis or dancing (it sure works for those “Dancing with the Stars” contestants) – or just get out and walk. Take the stairs, rake leaves or take a 20-30 minute power walk through the neighborhood in the afternoon.

All this focus on a healthier lifestyle is much easier and more fun when other people are involved. Research shows that people with close relationships with family and friends are more engaged, satisfied and happier, and having people you enjoy in your life can help you stick to your resolutions. Form a supper club focused on preparing healthy meals; recruit a few exercise buddies to help you stick to an exercise routine (walking is a great time to catch up with friends); or form a book club of friends with similar likes and interests. The more the merrier!

In the end, it’s all about living a better life, enjoying life more and being the best that you can be. Best wishes for a happier, healthier you in 2012!

Each of these countries and territories is at a different level of economic and social development, and the various climates, terrains and influences produce a wide range of cooking styles and locally available ingredients. Like the continent itself, African cuisine is multi-ethnic and is as varied as the many cultures – Arab, Asian, Indian and European – that influence it. Recipes and cooking styles are passed down from generation to generation, and many modern recipes are based on classic dishes that are centuries old.

As the heart of the continent, Central or Middle Africa stretches from the rainforest of the Congo River north to the Tibesti Mountains. The region encompasses Angola, Cameroon, the Central African Republic, Chad, the Republic of the Congo, the Democratic Republic of the Congo, Equatorial Guinea, Gabon and São Tomé and Principe. As a predominantly land-locked region, Central Africa experienced very little influence from Europe and the Arab world until the end of the 19th century when Belgium and France developed colonies in the region.

FuFu is a staple of Central African cooking that’s made from boiling root vegetables such as cassava. This thick paste is served with grilled meat and sauces. Cassava also is prepared as cooked greens. Chilis are a popular spice and were introduced to the region during the 16th century slave trade. Popular meats include chicken and beef along with occasional game meats.

Home to Mount Kilimanjaro and to the second-largest fresh water lake in the world — Lake Victoria, East Africa is known for its beautiful scenery and wild animals such as elephants, lions and rhinoceros. The countries of Kenya, Uganda and Tanzania are all located in this region.

East African cuisine is as varied as its landscape blending local traditions with foreign influences. Arabs settled the coastal areas of East Africa some 1000 years ago, and centuries later, Portuguese, British and Indians followed. Each group of settlers brought their food products, spices and cooking techniques that are now popular in the region.

Along the coast, the Arabic influence prevails, and the cuisine of this area includes steamed rice with Persian spices, pomegranate juice and other Arabic spices such as cinnamon, saffron and cloves. The Portuguese brought cooking techniques – among them roasting and marinating – along with a variety of spices to add flavor and aroma to the otherwise bland East African diet. From their colonies in Asia, the Portuguese also brought oranges, limes and lemons as well as exotic foods such as domestic pigs, tomatoes, corn, pineapple, bananas and chilis – many of which are still common in the region today.

The Indians and British are credited with bringing spiced curries and soups, pickles and chapatti, unleavened flat bread that is served with curry dishes. In some areas of East Africa, cattle is viewed as a form of currency or wealth; therefore, meat is absent from the diet.

Similar to polenta and to fufu in Central Africa, ugali is the most popular dish in East Africa and is a cornmeal mash made from ground corn flower or maize. With a dough-like or porridge consistency, ugali is predominantly eaten with soups and stews.

The cuisine in Northeast Africa consists mainly of spicy meat and vegetable stews, called “wats.” that are served with flatbread. Typical meats found in this region are lamb, beef, chicken and goat. Vegetables include onions, carrots, potatoes, legumes and chard. Coffee is thought to have originated in Ethiopia and continues to be a major part of the country’s economy as well as the culture and cuisine.

A popular spice of the region is Berber Spice – a combination of powered chili pepper and other spices. It is an essential component of many Northeast African dishes.

In the 1st century, the Phoenicians brought sausages. The Carthaginians are credited with bringing wheat and semolina to the region, and the Berbers made semolina into couscous. The Arabs brought many spices including cinnamon, nutmeg, cloves and saffron. Other popular North African spices include cumin, sumac and turmeric. Common ingredients of the cuisine are couscous, chickpeas, merquez sausages, rice, olives, nuts, seafood, various types of fruits and vegetables and meat such as lamb, beef and goat.

One of the most popular dishes in North Africa is the Moroccan lamb tagine. The dish consists of lamb slow cooked in spices and lemon juice in a clay cooking vessel. There are numerous variations of this dish in other parts of the region and continent. Another staple is couscous, which is a pasta made from semolina that is served as an accompaniment to both meats and stews.

The South African coast borders the Atlantic and Indian oceans; therefore, seafood — such as prawns, tuna, lobster, crayfish and mackerel — is abundant in this region. Popular meats are lamb, poultry and wild game. Rounding out the staples of this region are grains and a variety of locally grown fruits such as mangos, grapes and apricots and vegetables including tomatoes, green beans and cabbage. Popular spices include spicy curries from the region’s Indian and Asian influences.

Dishes that combine both sweet and savory flavors are popular with bobotie being one of the most favored dishes. Bobotie is similar to meatloaf or shepherd’s pie. It is made with lamb (or sometimes beef), apple and raisins and is topped with a custard-like topping.

West African cuisine is typically light on meat and heavy on starch and fat with many dishes prepared as stews. More seafood is eaten in this region than in the other areas of Africa, and rice is a common staple due to the abundance of rain. Black-eyed peas also are a staple of this region as are tomatoes, millet, rice, sorghum and root vegetables such as yams, cocoyams, sweet potatoes and cassava. Mutton and beef are the preferred meats in some areas with goat meat being the most popular. West Africans traded with the Arab world, and cinnamon, cloves and mint have since brought an abundance of flavor to West African dishes. European explorers are credited with introducing chilis to the region. Cooking techniques in Western Africa are plentiful and include roasting, baking, frying and boiling.

Jollof rice is the most popular staple dish in West Africa, and while there are many variations, it traditionally includes parboiled rice in a heavily seasoned tomato sauce. The dish is often served with meat or chicken. A popular snack sold by roadside vendors and restaurants in the region is suya – a shish kebab that originated in Nigeria and Niger. Made with skewered beef, chicken or fish and rubbed with a dry spice mix, the kebabs are then barbequed and are often served as a late-night snack.

It’s been nearly 400 years since the Pilgrims and the Native Americans celebrated their successful harvest over a shared feast, yet the traditions the colonists brought to their new land have endured. Since Abraham Lincoln proclaimed Thanksgiving a national holiday in 1863, the day has meant many things to many people, but a few elements transcend both cultures and generations – a bounty of mouthwatering food and time well spent giving thanks with family and friends.

In the South, our soulful style of cooking has deep roots in African culture. And while traditional Southern cooking tends to be high in fat, sodium and calories, many modern, health-conscious chefs have found ways to prepare these dishes in ways that make them healthier while maintaining the flavors and textures that make soul food so comforting and irresistible.

For a Thanksgiving spread with lots of soul, start with a menu of traditional favorites with an eye toward preparing what you can in a more healthy way. The turkey is synonymous with Thanksgiving and is always the centerpiece of the Thanksgiving table. To add a Southern spin to the turkey, kiss the dry roasted turkey goodbye and give deep frying a try. Nutritionally, this method is only slightly higher in calories and fat, but the enhanced flavor and extra juicy meat (not at all greasy) far outweigh the nutritional difference.

The turkey definitely does not stand alone on the dining room table. A variety of side dishes will give your Thanksgiving guests something to really talk about. Instead of the customary sweet potato soufflé, wow your guests with the sweet, earthy goodness of roasted organic sweet potatoes. Simply peel and dice several large sweet potatoes, coat in olive oil and sprinkle with salt and cinnamon. Add a few dashes of African birdseye chilis to give the dish a spicy West African kick. Roast on 425 degrees for about 40 minutes.

Other popular Thanksgiving sides to consider are green beans, black-eyed peas and and collard greens. When possible, go easy on the butter and salt and opt for more healthy preparation and seasoning methods. The aroma of fresh-baked Ghanaian sweet bread (recipe below) rounds out the meal and adds yet another taste of Africa to this soulful Thanksgiving feast. And don’t forget dessert! Thanksgiving would not be complete without a piece of pecan pie or a slice of homemade pound cake.

Check out our recipe on Roast Turkey for a delicious holiday!

When the meal is done, your blessings are counted and thoughts of Thanksgiving leftovers are dancing in your head, you might continue with our healthy Thanksgiving theme and head out for an afternoon stroll to work off the day’s feast. Or if you’re like most people, you’ll likely make a beeline for the sofa for those other Thanksgiving traditions — the afternoon nap (better known as the turkey coma) and back-to-back football game watching.

1 cup Mashed Sweet Potatoes
4 Tablespoons of melted Butter
1¼ cups whole purpose Flour
2 tsp. Baking Powder
1 slightly beaten Egg
½ cup packed Brown Sugar
½ Tsp. Salt
2 Tsp. Cinnamon
½ cup Raisins

Peel and rinse sweet potato. Place into small pot and cover with water. Cook over medium heat for about 20 minutes. Mash potatoes and set aside. Preheat oven to 375°. In a standing mixer, combine mashed sweet potatoes and melted butter. Mix for about 1 minute.Add other ingredients, one at a time and mix for up to 3 minutes. Spoon batter into lined cookie sheet and place in oven. Bake for 18 minutes. Remove from oven, cool and enjoy!