Sustaining New Year's resolutions!
Expert advice from dietitian and author Elizabeth Shaw
As we navigate the third week of January, the excitement of New Year’s resolutions often begins to wane. This critical time can determine whether our goals turn into lasting habits or fizzle out. To inspire and guide you, we spoke with Elizabeth Shaw, MS RDN CPT—a global nutrition communications expert, certified personal trainer, and four-time author. Elizabeth shares her incredible journey, practical strategies, and advice on sustaining health and wellness in the face of life’s challenges.
Can you share your journey with us, including what led you to nutrition and what brought you to Prague?
My journey began at 13 when I battled anorexia nervosa. The guidance of a registered dietitian helped me view food not as an enemy but as fuel. That pivotal experience inspired me to pursue a career in nutrition and become a registered dietitian nutritionist myself. Over the past 25+ years, I’ve worked in in-patient clinical care, academia, and media, helping people understand the facts—not fads—of nutrition.
Launching my website, Shaw Simple Swaps, in 2013 was a turning point. It allowed me to connect with global brands, author cookbooks, and delve into fertility nutrition after my own struggles. When my husband’s career brought us to Prague, I embraced the opportunity to support our family while continuing my work remotely. This new chapter has been one of growth and reflection, blending professional passions with the joys and challenges of expatriate life.
Why do so many people struggle to stick to their New Year’s resolutions, and how can they stay on track?
Life often gets in the way, and unrealistic goals can set us up for failure. My mantra is, “Small changes make big differences.” For instance, instead of cutting out alcohol entirely, aim to reduce your intake gradually.
I encourage clients to embrace the Mediterranean lifestyle—focused on whole, plant-forward foods, mindful movement, and social connections. It’s not about perfection but progress. Walking with loved ones after dinner or savoring a homemade meal with a glass of wine can create sustainable habits that enrich your life.
For inspiration please check some of my Mediterranean recipes on Elizabeth’s website here.
What advice do you have for women navigating a major life transition, like moving abroad?
Moving to Prague came with challenges, especially the language barrier. While mastering Czech didn’t come naturally to me, learning key phrases and building a community were crucial.
I joined local mothers and expat groups, which helped me adjust and understand cultural nuances. My advice? Say yes to new experiences, even if they feel daunting. A strong support network makes transitions smoother and opens doors to enriching opportunities.
How do you balance your career, family life, and personal well-being while living abroad?
Flexibility is essential. As a type-A entrepreneur and mom of two, I’ve learned to let go of perfection. Some days I conquer my to-do list; other days, I adjust expectations.
Planning is my secret weapon. I map out deadlines, fitness goals, and meal plans, which helps me stay on track while allowing room for unexpected hiccups. Remember, balance isn’t static—it’s about adjusting to life’s ebb and flow.
What small, sustainable changes can people make to kickstart healthier lifestyles in January?
Start simple. Focus on adding rather than eliminating. Incorporate a cup of berries into breakfast or a side salad with dinner. These small shifts can lead to big health benefits over time.
Also, embrace “NEAT” (non-exercise activity thermogenesis)—increasing daily movement through simple actions like parking farther away or taking the stairs. Movement doesn’t have to mean a gym session; it’s about staying active in ways that fit your life.
What makes Prague special to you, and what do you value most about living here?
Prague's exceptional accessibility is one of its most remarkable features. The city's efficient public transportation system—including the metro and trams—makes navigating Prague straightforward and convenient.
Additionally, the abundance of green spaces and parks provides residents with serene retreats amidst urban life. The city's compact layout ensures that charming cafés, diverse restaurants, and historic landmarks like the Charles Bridge are always within easy reach. This proximity encourages spontaneous exploration and offers ample opportunities to pause and appreciate the city's beauty. Having lived in other places, I deeply value Prague's unique blend of accessibility and charm. It fosters a sense of presence and gratitude, enhancing our daily experiences in this vibrant city.
Elizabeth’s story is a testament to resilience, adaptability, and the power of small changes. Whether you’re navigating a new city, juggling family and career, or striving for better health, her insights remind us that progress is possible—one step at a time.
Follow Elizabeth Shaw
To learn more about Elizabeth’s journey and expertise, visit Shaw Simple Swaps or find her on Instagram, LinkedIn or Facebook.
If you like some healthy food or drink inspiration, please check out Elizabeth’s recipes like her Crisp Lentil Salad, hot cocoa dip, skinny spicy margarita or Simple Mediterranean Pasta Salad.
On her website Shaw Simple Swaps you can find many more fantastic recipes.
Credentials: Elizabeth Shaw MS RDN CPT, master of science in nutrition and dietetics, registered dietitian nutritionist credentials in the United States, certified personal trainer.
Credit Line Attribute: Elizabeth Shaw, MS RDN CPT, global nutrition communications expert and 4x author with most recent title, Air Fryer Cookbook For Dummies.