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Beyond Resolutions- Making Exercise Habits Stick

“Discipline is the bridge between goals and accomplishment.” — Jim Rohn

Exercise is a powerful part of a healthy lifestyle.  Research shows that it goes beyond physical fitness and invades our mental and emotional health as well.  We also know that the feeling of accomplishment builds strength, courage, and confidence.  

During a recent discussion with the Director of a local health and fitness club, I was really saddened by the predictable cycle within the health industry.  January arrives and Americans set out to conquer their health goals, improve their strength and start moving more, but February rolls around 31 days later and the people showing up begin to decline.  Then, March comes in like a lion, and the energetic roar of all those people who had really good intentions dwindles even further.

Developing the discipline of exercise can be really challenging, even when we feel motivated and energetic to make it happen.  Some individuals find that after they begin exercising they feel great and always want to end sweaty and satisfied.  Others find exercise downright awful.  They dread doing it and practically wish away the time until it is over.

If you are searching to find some motivation to exercise, check out this article, 10 Reasons to Move Exercise Higher on Your to-Do List.

Of course, even when we are highly motivated, there are dozens of daily distractions and really good excuses, that can interrupt even the best of intentions.

So, how do we create the discipline of exercise?  How do we find a plan that we can actually stick to and commit to?

Distractions and busyness aren’t going away.  There will always be good things to do during the time you choose to exercise.   And, there will always be 24 hours in your day.  You can’t change that.  What you can change is your priorities and the daily disciplines you choose to execute.

IF YOU choose to make your health a priority, the next step is building it into your natural daily rhythm.

Want to know how?  These are simple steps, but powerful when executed. You can begin today to make exercise a natural part of your life.

Make Exercise Appointments

At the beginning of each week, look at your weekly calendar and then schedule how much time you are going to devote to exercise and on which days.  This strategy sounds simple, but very few people actually carve out the time.  Exercise time will not magically appear!  YOU MUST CHOOSE when to exercise.  Some weeks you may be able to squeeze in a few more minutes and others you may have to cut it short, but the fact that you are making it a priority, even during crazy busy weeks is a huge accomplishment!  Don’t let yourself down- schedule your time today.  Yes, right now!  Go grab your calendar (ie. phone) or planner!!  Plan your exercise appointments today.

 

Determine in Advance What Type of Exercise You Will Do

Planning the type of exercise in advance saves you precious minutes.  We already identified that we don’t have extra time, so if you get to the gym without a plan, you will waste minutes.  If you spend 6 minutes looking for a workout online, those are 6 minutes you could have been moovin’ and groovin’!  We all know that time is a limited resource- don’t give it away.

This also helps you include a variety of cardio and strength in your workouts AND avoid boredom with the same old routine.  If you find yourself getting bored add something new and fresh to the mix!

 

Choose Activities that You Like

It is imperative to keep trying different types of activities until you find something that fits.  There is nothing that will kill a goal more thoroughly than when you have to make yourself exercise each time.  A little bit of resistance is normal, but if you are having to force yourself to go every single time, you need to re-evaluate your activities.  And, there are hundreds of things to choose from!  If you think exercise = gym OR exercise = walking, you need to expand your horizons!

Need some helping thinking outside of the box?

  • Kickboxing studio
  • Adult swim team
  • DVD Exercise Program (ie. Insanity, P90X, Walk Strong, etc.)
  • Line Dancing
  • Walking/Running Group
  • Pure Barre Classes
  • Hiking
  • Indoor Rock Climbing
  • Stroller Strides-Walking/jogging Mommies Group
  • Adult tennis league

 

Determine What Types of Exercise Motivate You

  • Do you enjoy a personal challenge?
  • Are you motivated by having to show up for a class?
  • Does a good old fashioned fitness challenge light a fire under you?
  • Do you dream of crossing a finish line?
  • Does the thought of performing a dance in front of a crowd thrill you?
  • Do you want a trainer to walk you through the steps and give you homework each week?

Find out what motivates you!  Find out what makes you feel uncomfortable. Find out why you avoid certain activities.  Find out what types of exercise you anticipate.

Sometimes lack of knowledge or know-how makes an activity feel a bit unnerving.  If needed, talk to a friend, look up some information or learn a new skill before you dive into a new venture, but don’t let a few nerves keep you from your fitness goals!!

Create a “Plan B” AND “Plan C”

EVERYONE needs to have a “rainy day” or “snow day” plan.  Everyone.  It doesn’t matter how dedicated you are or how much you love your routine, occasionally, your plans will be thwarted and you will need to know how to adjust. If you can’t get outside, what will you do?  If you can’t get to the gym, how will you move your body?  If your friend can’t meet up to walk, will you go alone?  If the internet is not working, what workout will you perform?  If the class is canceled, how will you choose to exercise?

Take a few minutes to think through your contingency plans and write them down in a journal for personal accountability.  The mere idea of problem-solving through these scenarios BEFORE they ever occur will prevent a whole lot of frustration and you won’t be tempted to throw in the towel before you ever break a sweat.

Consider the Logistics of Your Exercise Plan

Exercise plans are totally necessary, but if we can’t physically carry them out, they are useless.  If your gym is 20 minutes away and not near your house or work, the feasibility of going will diminish.  If you plan to walk the trail outside your office at lunch every day through January and February, the cold and/or snow will likely interfere.  If you plan to join a gym class 3 nights a week and your kids have extracurricular activities, it’s likely something is going to clash.  You MUST consider the details to executing your exercise plan or you may find yourself frustrated and unaccomplished.

 

Contemplate an Early Morning Exercise Routine

From my own personal battle of finding time for exercise with a young child AND my years of experience working with clients, exercise is often interrupted with activities, appointments, events and the regular evening routine like dinner, baths, and family time.  It is so remarkably freeing to know that exercise is done and checked off the list first thing in the morning. Seriously consider whether this may work for you and your family. It has truly revolutionized my schedule so evenings are devoted to family time.

Start Small…

The key to accomplishing a goal is to make the goal challenging enough but not so ambitious that you set yourself up to fail.  Yes, there will be days when it doesn’t go well and days when you get to learn lessons through messing up- we all do- but begin with a small goal and gradually intensify it.  If all you can carve out is 10 minutes, that’s great!  If you do 10 minutes, 6 days per week, that is 1 hour each week!  Don’t pressure yourself to make a BIG goal, pressure yourself to commit to a small goal.

 

…But Aim for Daily

If you desire to make exercise a part of your lifestyle, just like brushing your teeth, reading to your kids or making dinner, I believe that it requires a daily commitment.  In order for it to become a natural rhythm, it must be done consistently.

Sure, there may be 1 or even 2 days when you simply can’t carve out the time, BUT, I encourage you to wake up each morning with the plan to move your body. However, having a few short 5 or 10-minute workout plans in your arsenal may be just the thing to help you commit to daily.  Also to note is that the workout intensity does not need to be the same every single day.

As you schedule your exercise at the beginning of the week, plan a few moderate to intense days and then a few lighter days.  Maybe on Sunday you want to catch up with a friend and walk around the lake or chat while walking on the treadmill.  Maybe 1 day midweek you plan a stretching or yoga exercise dvd to recover from the hard workout the day before.

If you commit to daily, you will find the habit of exercise sticks a lot sooner than scheduling only a few days a week, and remember that a short workout will always be better than nothing.

Now is the perfect time to initiate the process of mingling exercise into your day.  Just like brushing your teeth is a normal ritual each day, the goal is to make exercise a habitual practice.  It won’t feel natural in the beginning, in fact, it will likely get in the way, interrupt good things and require re-evaluation of your priorities.

Your schedule might feel a bit messy and choppy for a few weeks as you work to get into a groove.  But, those who press into the challenge, embrace the resistance and pursue wholeheartedly their goals of personal health, those are the people that will eventually adapt a lifestyle of exercise.

At the time, discipline isn’t much fun. It always feels like it’s going against the grain. Later, of course, it pays off handsomely, for it’s the well-trained who find themselves mature… –Hebrews 12:11 (MSG, adapted)

Discipline will bridge the gap between what you intend to do and what you actually accomplish.

Let’s work hard, work smart and commit.

 

TRUTH:   I don’t know about you, but I’m running hard for the finish line. I’m giving it everything I’ve got. No sloppy living for me! I’m staying alert and in top condition. I’m not going to get caught napping, telling everyone else all about it and then missing out myself.

1 Corinthians 9:26-27 (MSG)

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Recipes
Roasted Vegetables Recipe Blueprint

CONFESSION: Roasting is how I won over my brussel sprout hating parents. Yes, it was sly, but I accept full credit.  While home from college visiting my family, I decided to make roasted brussel sprouts and carrots for my parents who had some intense, emotional dislike for these baby cabbages. They had memories, bad memories of ‘dead,’ smelly sprouts permeating their house when they were a kid. My parents were skeptical, but I made them curious enough to try their first bite in over 30 years!

It was a solid WIN!  In fact, my dad got a second helping!

Vegetables cooked well can become the star of the meal, but cooked poorly, turn into the dreaded side that everyone knows they should eat but justly want to avoid.

If you need to amp up your veggie cooking game and are bored of the same ole’ lifeless vegetables on the dinner table, roasting is one way to win over your dinnertime crowd.

Roasting is a method that is shamelessly easy and always delicious!  The process of cooking vegetables at a high heat, usually 400-450 degrees, for about 30-60 minutes induces several chemical reactions, including caramelization and Maillard, that help turn those lackluster veggies into a lively, flavorful dish!

The natural sweetness of the vegetables is enhanced and everyone will be vying for the “brown bits” left on the roasting pan. If you are bored with your typical and uninspired vegetable sides on the dinner table, roasting is one of the best ways to jazz them up without adding a lot of extra work in the kitchen.

Below is the simple blueprint for perfect roasted vegetables.  You are able to get as creative and experimental with the spice blend as you want, but the process stays the same.  When roasting, you can cook several types of vegetables or only 1 or 2.  AND, it is also the perfect way to use up veggies that are about to turn the corner in the fridge. Waste not!

Now go search your fridge for any produce you can find and let’s give these veggies an appetizing makeover!

 

Roasted Vegetables Recipe Blueprint

INGREDIENTS

  • Vegetables and/or starch
  • olive or canola oil (1-1 ½ tbsp per 1# of vegetables)
  • Salt
  • Pepper
  • Seasonings (optional)

 

VEGETABLES (Choose 1+)

  • Asparagus
  • Beets
  • Bell peppers
  • Broccoli
  • Brussel sprouts
  • Cauliflower
  • Carrots
  • Grape tomatoes
  • Mushrooms
  • Onions
  • Parsnips
  • Turnips
  • Yellow squash
  • Zucchini

 

STARCHES (Choose 0-1+)

  • Potatoes
  • Sweet potatoes
  • Winter squash (butternut, acorn)

 

SEASONINGS (any desired)

 

METHOD

  1. Line baking sheet with foil and spray with non-stick cooking spray (I use a Misto spritzer)
  2. Chop all vegetables and/or starches into bite size pieces (the smaller the size, the quicker they will cook).
  3. Add oil to vegetables and toss.
  4. Add seasonings to vegetables and toss.
  5. Place vegetables on the oiled baking sheets, making sure that they are lying flat and not toppled up on each other.  Use 2 pans, if needed.
  6. Roast vegetables on 400 degrees for about 20-40 minutes or until lightly brown on edges.  Stir mid-way if able to prevent sticking and ensure both sides brown.

These veggies are ready to make magic!

Having been oiled and seasoned, they are ready to roast!

NOTE: Baking time will depend on the vegetable size and type of the vegetables.  Root vegetables (potatoes, beets, carrots, etc) tend to take longer than flowering vegetables (broccoli, cauliflower, etc).

Flavor heaven!  Get ready to enjoy!!

TIPS

  • Make sure the vegetables are spread out on the foil so they will cook and brown evening.  If they are in a heap, they will steam, take longer to cook and will not caramelize well.
  • The smaller the size of the vegetables, the faster they will cook.  If in a hurry, cut veggies a bit smaller.
  • While frozen vegetables can be used, they generally have a lot of excess water content and may take longer to cook.

While roasted vegetables are amazing served along with roasted chicken or pork loin, they can be used in a variety of recipes.

 

Here are a few ideas:

Pizza- Top homemade pizza with roasted vegetables and fresh mozzarella!

Marinara sauce- Mix into your favorite marinara or tomato sauce before topping whole grain pasta.

Wraps- Add roasted vegetables to a whole grain tortilla with leftover chicken and guacamole for a filling and delicious lunch!

Vegetarian Rice Bowl- Top your favorite whole grain with roasted vegetables, tempeh or edamame beans, goat cheese (or feta cheese) and a sprinkle of aged balsamic vinegar.

 

TRUTH: “Please test [us] for ten days: Give us nothing but vegetables to eat and water to drink.” At the end of the ten days, they looked healthier and better nourished than any of the young men who ate the [rich] royal food.  —Daniel 1:12,15 (NIV)

 

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

 

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Health Recipes
Spaghetti Squash 101

Maybe 2017 is the year you are trying to find some new and fresh ways to enjoy veggies or maybe you know you just need to eat more of them! Spaghetti squash is a super fun vegetable for parents and kids alike!  Who isn’t intrigued by a big yellow gourd that when cooked and cut produces angel hair strands of squash that mimics the appearance of noodles?!

Well, if you haven’t ever ventured to try spaghetti squash or you have walked past them in the market dozens of times not knowing exactly what it was, walk no further!  This is a veggie you NEED to try!

Spaghetti squash is actually a winter squash that is usually available year round.  While the bright yellow oblong outer shape is reminiscent of pumpkin with a suntan, it is much less starchy and has a mild squash flavor. Since it is over 90% water by weight, it is quite low in calories.  In fact, spaghetti squash boasts impressively low calories and carbohydrates, making it an ideal substitute for noodles or pasta in your favorite recipes.

According to the USDA National Nutrient Database, 1 cup of these angel hair strands has only 40 calories!  That is about 180 calories LESS THAN a 2 ounce serving of traditional pasta (even whole grain, whole wheat, brown rice and quinoa pasta)!  Impressed!?!

Does it taste like pasta?  Well, it probably depends on who you ask and what recipe you make. Because it is not as starchy, it doesn’t have the same chew as traditional pasta.  The squash flavor is very mild, making it a great vegetable to mix with marinara sauce or top with grated parmesan and herbs.  It is definitely worth a try and when in doubt, mix with your usual pasta or noodles to try it out!

Having made spaghetti squash many times, I have tried various methods of cooking. It can be cooked whole or halved, microwaved or roasted. While microwaving is the fastest method, cooking the squash in about 10-12 minutes total (the time it takes to boil water and cook pasta), my experience is that the squash often ends up a bit watery (it is more than 90% water!). Roasting, my preferred method, helps remove excess water through evaporation but will end up costing you 45-60 minutes, something most of us don’t have, especially on a weeknight.

Another challenge I have found with spaghetti squash (and any hard, winter squash for that matter) is that they are VERY difficult to cut before cooking!  Because they are cylindrical, they are difficult to hold steady while rocking your knife to cut through.  This increases the risk of knife injuries and general frustration!

So, my spaghetti squash how-to takes the best of both methods to make it delicious, quicker and less frustrating!

Spaghetti Squash 101

Begin by choosing a spaghetti squash that has a nice bright banana yellow color. Don’t be deceived…the small ones produce a lot of spaghetti!  For 4 nice size servings, look for a squash about 2 ½ pounds.  If you aren’t sure if it is a spaghetti squash, look for a sticker or tag as they are usually labeled.

Pierce the skin 10-12 times all around the squash with a sharp knife (or fork).  Don’t forget this step or you might end up with a science experiment explosion! Place in the microwave and cook on high for 6-7 minutes, depending on the size of your squash.

Preheat oven to 425 degrees while squash is microwaving.

Using oven mitts or pot holders, remove the hot spaghetti squash from the microwave and allow to sit on a cutting board for 2-4 minutes to slightly cool.

Carefully cut in half.  There will be a lot of steam trying to escape so be careful not to burn yourself, however, it will be tender and much easier to cut than when raw.

Using a spoon, remove the seeds and pulp in the middle, leaving the fleshy outer shell.  Spray with oil or rub ½ tsp olive or canola oil on the flesh and then sprinkle with kosher salt and pepper.

NOTE: I use a Misto Oil Sprayer to spray my preferred oil directly on food. This gadget is amazing!  Pump it up with air and then spray any food or surface for a nice even coat.  HOWEVER, I do not recommend using most oil spray brands you can find at the grocery store.  These have additional ingredients other than oil and I don’t recommend spraying this directly on food.  If you don’t have an oil spritzer (GET ONE!), you can simply rub the squash with a little bit of oil.

Roast squash on a sheet pan in the oven for 20-25 minutes or until flesh is tender.  Strands of noodles will easily rake away from the skin with a fork. And to be honest, this is the fun part!  Get your kids involved… just take a dinner fork and begin raking back the strands of “pasta”.

Most people love using spaghetti squash as a pasta alternative for traditional spaghetti recipes to save calories and carbs.  However, there are dozens of recipes with a new spin or a different twist.

These are a few recipe ideas you might like to try:

Turkey Taco Spaghetti Squash Boats

Veggie Filled Spaghetti Squash

Spaghetti Squash Lasagna

Spaghetti Squash Fritters

Roasted Spaghetti Squash Seeds

There is no shame in tossing the seeds and pulp into the trash as you are scooping out the innards! But, if you are a fan of roasted seeds for a crunchy snack, you may just want to give this round 2 recipe a try!

Place the pulp with seeds into a strainer and rinse under cool running water to separate the seeds from the pulp.  Place the seeds on paper towels or a dish towel and pat dry.  My 2 ½ pound spaghetti squash yielded about ⅓ cup of seeds.  After the spaghetti squash has finished roasting, reduce heat to 300 degrees.

Mix the dry squash seeds with 1 tsp oil, ⅛ tsp salt, and freshly ground black pepper, to taste.  Add any additional spices as desired (cayenne, garlic powder, curry, etc).  I added a pinch of smoked paprika. Place seeds on a small sheet pan and roast for 15-20 minutes.

They are done when lightly brown and begin making a popping noise.  Enjoy as a snack or add to the top your favorite salad!

TRUTH:  Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.” Genesis 1:29 (NIV)

DISCLOSURE: This post contains an affiliate link.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog. Thank you for your support!

 

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How to Set Powerful and Practical Goals for 2017

Setting goals is the first step in turning the invisible into the visible.

— Tony Robbins

 

But the second step is making them S.M.A.R.T.

 

While some may believe that setting New Year’s Resolutions is useless and futile, it is hard to shake off the desire to start something new, fresh and purposeful in the new year.  There seems to be this air of enthusiasm, desire and motivation to give more, push harder and go further.  The entrance of the New Year motivates many of us to evaluate, plan, set goals and take steps to change what we dislike.  

 

Many people don’t accomplish what they set out to do because goal setting is a bit of a learned art, but there IS a strategic way to go about creating smart and effective goals you can actually achieve.  While the initial drive and enthusiasm may seem like the perfect fuel for your ambitious dreams of self improvement, time, busyness and distractions have a way of crumbling what we thought was the perfect plan.

 

The newness, excitement and motivation wears off and life settles back into a natural, ‘normal’ pace.  Thedisciplines we tried to teach ourselves over weeks, maybe even months become boring and even dreaded.  We resent what we “should do” and begin to feel chained to rigid rules.

 

Have you ever found yourself locked into this cycle?

 

So how do we break free and begin to see progress?  How do we set SMART goals that we can actually accomplish?  How to we avoid slipping back into old behaviors and truly embrace the positive change?  Is there a way to avoid feeling like a failure, again?  

 

 

Research shows that the one monumental key to accomplishing a goal is to make them S.M.A.R.T.

 

Specific

Measureable

Attainable

Realistic

Timely

 

By investing a few extra minutes planning a goal, you can dramatically affect the clarity of the goal and your ability to actually achieve it!

 

Here are a few examples of some unclear, ineffective goals:

Lose 20 pounds.

Get more sleep.

Get to the gym more often.

Plan out family meals.

Walk during lunch break a few times a week.

Take some time for “me” every day.

 

While these are some great objectives, the above statements are unclear and do not involve any plan to help an individual change a behavior.

 

If you have ever struggled with how to create SMART, powerful goals that will get you where you want to go, here are a few questions to walk you through the process.

 

 

How clear and specific is my goal?

Lose weight.

Eat smaller portions.

Exercise at the gym more often.

Spend more time with my family.

 

None of these statements are specific or measurable.  Instead, they are quite vague.  There is no way to determine whether an individual has or has not accomplished this goal because they do not give enough definitive information about what they are wanting to accomplish.

 

In order to be specific, you need to identify time (minutes, hours, etc), and/or frequency.

 

Examples

  • Eat dinner on a salad size or 8 inch plate for the month of January…

  • Exercise for 40 minutes at the gym, 4 times per week for the next 12 weeks…

  • Schedule 1.5 hours every Saturday to grocery shop and meal plan for the week…

  • Begin eating an afternoon snack at 4pm to avoid snacking before dinner every weekday…

 

Numbers and specifics give clarity as to what you are asking and expecting yourself to do.

  

Is this a realistic or attainable goal?

This can be a difficult question to answer because often we want to assume we can make HUGE, significant changes without experiencing too much discomfort.  The reality is that all change is difficult, and the bigger the mountain, the more difficult the climb.  Change often affects family members, housemates, and others around us as well.  

 

For example, your decision to bring your lunch to work instead of eating out with co-workers any longer may cause some disappointment and even resentment among the co-workers.  

 

Begin by setting reasonable goals.  Maybe set a very small goal for 1 week and then after you successfully accomplish it, slightly increase the difficulty level each week.

 

Examples

Long Term Goal

Drink½ body weight in ounces each day (we will pretend this is 80 ounces)

 

Short Term Mini Goals

Week 1: take a 20 ounce water bottle to work each day (5 days) and drink entirely before coming home.

Week 2: take a 20 ounce water bottle to work each day (5 days) and drink 20 ounces before lunch, refill and then 20 ounces before coming home.

Week 3: continue water bottle routine at work and add in 20 ounces water to evening routine (drink completely between 5-10pm).

 

Each week the goal slightly intensifies, adding more and more water until the long term goal is reached.  Essentially, the individual is building upon the goal, making it attainable and more realistic to achieve each day.

 

Also important to note, by slowly changing the behavior rather than expecting dramatic change overnight, the individual can figure out how to adapt plans on busy days, when traveling, during meetings, etc.  This requires personal problem solving which helps the behaviors stick better long term.

 

 

When will you re-evaluate progress?

A goal and plan has little value if one does not assess progress.  How often do you want to evaluate yourself on your personal growth in this particular area?

 

Do you want to set small, weekly goals that you evaluate on a certain day of the week?  Do you want to check in 1 time per month on a specific behavior or activity you are adding to your routine?

 

You don’t know if you are getting anywhere if you don’t periodically take time to step back and evaluate where you are.  Sometimes you are further than you think!

 

 

 

How will you evaluate your progress?

There are a variety of methods to evaluate how successful you have been following your goal.  Make sure to choose the right method for your goal. 

 

A few ways you can evaluate progress on a health goal:

  • Labs– a physician office may have you return in 3 months to draw new labs and assess

  • Measurements– waist, hips, arms, thighs, etc.

  • Checklist- a great way to check off work outs, meeting daily water goal, hours slept, etc.

  • Strength and Fitness tests– variety of fitness tests often offered at a local gym where they assess strength, endurance, flexibility, etc.

  • Food diary– a clear way to assess whether you chose the types of foods, meals, eating patterns or frequency of meals that followed your goal.

  • Apps– there are dozens of Apps that allow you to monitor or track progress, but the key is updating it consistently

  • Journal– an excellent tool, especially for goals that are focused on changing the way we think about a certain topic and changes in our response to stress, triggers and difficult situations

 

A word of warning: Stepping on a scale is NOT always a good measure of success.  Make sure to evaluate the BEST method for your particular goal.

 

 

Who will support you?

Gaining support and accountability is critical to goal achievement. Specifically look for people that are 1 or 2 steps further along and can share, educate, coach, counsel and especially listen, when you are doing well AND when you are struggling.  

 

It is also wise to look for ways to set up natural accountability for yourself. You may want to create a group at work, church or in your community.

 

 

Smart goals are not difficult, but they are planned, written, strategic and measurable.  If you want to become a more action-oriented, powerful person in 2017, goals can get you there.  

 

Let’s all get SMART and kill it in 2017!

 

TRUTH: Careful planning puts you ahead in the long run; hurry and scurry puts you further behind.
Proverbs 21:5

 

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Happy New Year!

 May the Lord bless and protect you; may the Lord’s face radiate with joy because of you; may he be gracious to you, show you his favor, and give you his peace.Numbers 6:24-26 (TLB)   My hope and prayer is that YOU thrive in 2017!~Jennifer 

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One Thing You Should Do to Eat Smarter in 2017

Gingerbread cookies. Sweet, spicy, chewy… a quintessential holiday treat.  In fact, the actual only sweet treat I have made this holiday season.  After making a batch Christmas Eve with my husband and sister, while watching the Santa Clause, the extras were placed in an open container on the counter.  It was a fun evening baking, reminiscing, being silly and waiting for the rest of our family to arrive.  

 

But, Christmas Day, that open container of gingerbread cookies sat there whispering my name every time I passed by.  As if these gingerbread men, (well, we made Christmas trees), were singing in chorus, tempting me as my eyes brushed passed them.  Every. Single. Time.

  

FINALLY, I got smart, covered them and then placed them out of sight on top of the refrigerator.

 

The same strategy I have talked about with so many clients took me hours to execute!  My credentials and nutrition knowledge certainly don’t make me immune to food temptations.  However, there are a few things I have learned, sometimes by trial and error.  

 

Christmas holidays are over, but I bet if your house looks like mine, there are still a few (or many!) lingering treats in the house!  

 

As we begin preparing for 2017- thinking about a fresh start and taking our health to the next level- I want to share 1 strategy that will help you eat smarter in 2017.  Instead of ‘trying’ to be stronger, execute more self-discipline, and telling yourself to just say ‘no’ to the treats, there is 1 thing you can do to eat smarter, consistently, without even trying…

 

Yes, 1 thing you can do now that will help you win again and again…

 

Clean out your kitchen.

 

Research suggests that leaving treats within sight may actually lead to a higher BMI, but when a fruit bowl was left on the counter, it contributed to a lower BMI.  

 

That’s incredible!  To think that your body mass index (BMI) can be significantly affected by simply what we types of foods we leave withinsight on a consistent basis!

 

When out of the house, there are many factors we can’t control, but at home, we are in charge!!

 

Every time I walked past those cookies, I wanted to grab one, even when I wasn’t remotely hungry.  But once they were out of sight, I was no longer distracted by their presence and my self-discipline strengthened again.

 

If you want to regain control over your eating habits at home, the best place to begin is giving your kitchen a good, thorough cleaning out.  Here is my simple 3 step plan to clean out your kitchen so that you won’t sabotage your efforts in the New Year: 

 

STEP 1: Clean Off the Countertops

Begin by walking completely out the kitchen.  Close your eyes for a moment, and then walk back to the doorway of the kitchen.  What do you see?  What is on the counter?  What is within sight?  How do you feel in this room?

 

Look at this room with fresh eyes.  

 

If there are any treats on the countertops, determine whether you are going to toss them or put them up (out of sight).  The goal is to clean off every type of food, candy, or beverage item and give them a place in your pantry or the trash can.  

 

If you keep anything on the counters, it should be a fruit or vegetable.  Make a decision that ONLY colorful produce stays in a bowl on the counter.  This is also the perfect time to clean off anything that makes your kitchen feel cluttered or makes it unappealing to cook.  

 

You may also want to consider the organization or functionality of it.  BUT, don’t get overwhelmed!  Just toss the stuff that may tempt you (oranyone else!) as you pass by!

  

STEP 2: Clean Out the Pantry

Food that is at your eye level is going to be most appealing when you open the pantry.  What do you see?  What packaged food, candy and sweets do you need to toss?  Remember the same idea holds true for kids.  They are going to grab what is at their eyesight.  

 

ONLY YOU can determine what stays and goes but here are a few guidelines you may like to follow or use to evaluate your pantry items:

 

  • Does it have more than 5 ingredients?

  • Does it have more than 6-8 grams of added sugar? Read label for added vs naturally occurring sugar.

  • Does it contain at least 3 grams of real (naturally occurring) fiber per serving?

  • Does it contain any artificial colorings or flavors? (like Red No. 40)

You might feel conflicted, desiring to clean out the junk but scared that family members will resist the changes.  I believe that the best way to go about this is to be open and honest about your project AND get everyone involved (or, at least invite them to help you determine what should and SHOULD NOT go).  

 

Ask your kids to help you read the labels and put the high sugar foods all in a box.  Then, ask them to choose 1 option they want to keep.  Place this item above theireye level and in a different container or package that they cannot see through.  It is not about eliminating the food totally from their diet but making it less noticeable.   

 

Also wise might be to set a written rule of how often a treat is purchased at the grocery store.  Once a week?  Once a month?  After making this plan with the family, stick to it.

 

Ice cream is my husband’s favorite treat, but he recently set a goal to make a 48oz carton last 2 weeks.  He can either eat it all in a few days or savor it over 14 days- this is his choice.  BUT, I only buy it 1 time every 2 weeks. That’s it.

 

Set your family plan.  Write it and put it on the fridge.  Stick to it.

 

 

 

 

STEP 3: Clean Out the Fridge

AND, stock the fridge with the foods you want to encourage yourself and family to eat!  What should go?  What should stay?  What do you want to become a weekly purchase during your grocery shopping trips?

 

These are some things you may want to toss:

  • High calorie and high sugar beverages- Eggnog, alcohol, juice, soda, and any other sweetened beverages

  • Foods and condiments that have expired

  • Leftovers that do not support your health goals

 

A few keepers:

  • All fresh (or frozen) produce

  • Low fat dairy- yogurt, milk, cottage cheese, sliced or block cheese

  • Plant protein- tempeh, edamame, tofu

 

This is the perfect time to take everything out, wipe down the shelves and then place foods back in that support your goals.  

 

Restock, restock, restock.  Family members may complain that there is nothing to eat IF there is nothing to eat.  Make sure to restock healthy options that they actually like and will eat.

 

 

 

I can WISH you a healthy New Year. We can HOPE that in 2017 we will make healthy choices.  But wishing and hoping will not produce a trim waistline.  

 

We CAN remove treats, trigger foods and temptations that seduce us again and again.

We CAN clean up and clean out.

We CAN replace unwise choices with flavorful, nutrient dense foods.

 

Let’s not only begin the New Year well, but let’s end 2016 strong. Join me…

 

 TRUTH:  Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.1 Corinthians 9:24 (ESV) 

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