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Happy New Year! This year I inspire you to create a REVOLUTION—not a resolution that may fall to the wayside before the end of January. Create a revolution to be the best you can be.
The journey for healthier living starts with you. When you make the decision to change—you want this for yourself. It starts when you understand you’re worth it. The journey to change is not easy. That’s OK. The greatest growths in personal development happen when we’re challenged to step outside our comfort zone. Yes, we can do hard things!
How will you create your revolution in 2016?
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6 Step Personal Revolution Plan:
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Your 2016 revolution begins with the way you nourish your mind and body. Here are six steps and how to implement them.
Step 1: It Starts With Food
- Focus on fruits, veggies, whole grains, low fat or nonfat dairy and lean protein.
- Limit packaged and processed foods. Eat more foods from their natural state.
- Limit and reduce added sugar.
- Limit alcohol intake to one drink per day for women and no more than two drinks per day for men. If alcohol is not making you the best you can be, consider eliminating it.
- Limit trans-fatty acids and partially hydrogenated oils.
- Plan for success by preparing meals and snacks in advance. Cook double portions on the weekend so you have leftovers during the week.
Step 2: Drink More Water
- Drink 8 - 16 ounces first thing in the morning.
- Add fresh fruit slices such as lemon or oranges or fresh herbs to water for variety.
- Find a reusable water bottle that inspires you to drink more.
Step 3: Move More
- Aim for 30 minutes a day of physical activity.
- Wear a pedometer and set a goal of 10,000 steps a day. Regular physical activity is not only good for your body, but also for emotional and mental health.
- Move for fun. Participate in cardiovascular activities you enjoy and look forward to.
- Build and maintain muscle mass. Participate in weight bearing activities at least three times a week.
- Stretch and recover. Every successful workout plan also includes time to stretch and recover.
Step 4: Make Sleep Happen
- Have a regular bedtime and routine.
- Turn off electronics an hour before bedtime, including checking e-mail.
- If you read a book before bed, read the actual book and not an electronic device.
- Drink hot tea such as chamomile to help unwind and relax.
Step 5: Practice Gratitude
- Share the strength of your body with another. Find someone in need of help and use the strength of your arms and legs to help them do what they cannot do for themselves.
- Laugh more. Find humor in your day. Humor and laughter will help shift your perspective. It gives you the understanding there is good in the world. Whatever made you laugh and smile is probably something to be grateful for.
- Grow your own food. Practice gratitude for the earth you live on and the body you live in by planting a garden and nurturing your body with the food from it.
- Move with gratitude. Move with thoughts of gratitude rather than obsessing over burning off every bite of last night’s meal. Be grateful for the food you enjoyed and the company you were with.
- Rest when you are tired. Show gratitude to your body by taking a break and resting when you are tired or burned out.
Step 6: Repeat Daily |
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| Pink Salmon Fillet in Kimono |
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Recipe by: Wild Salmon Recipes www.wildsalmonrecipes.com
Ingredients:
- Wild-caught pink salmon fillet, skin on 4-6oz
- 1 Tbsp Hoisin sauce
- 1 Tsp tamari or light soy sauce
- 1 Tsp sesame oil
- Pepper
6 easy steps to dinner:
- Heat the oven to 400 degrees Fahrenheit or put the BBQ on high.
- Pat the fillets dry with a kitchen towel and lay them out on a baking sheet covered with parchment paper, or a tray to take to the BBQ.
- In a bowl, mix Hoisin, tamari and sesame oil. Hoisin is thick and hard to measure, so use to taste for a nice balance of sweet and salt. The sauce should be thick enough that it does not run off the fillets. Add pepper to taste.
- Cover your fillets generously with the sauce immediately before cooking.
- Cook for approximately 10 minutes in the oven. If grilling, watch the coating closely to be sure it doesn’t burn, and reduce heat if it seems to be caramelizing too quickly.
- Pair with a side of brown rice and greens such as spinach, brussel sprouts or kale.
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“It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.”
- Alan Cohen
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| Are You Ready To Start Your Own Revolution? |
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What is a revolution?
rev·o·lu·tion
noun
"a dramatic and wide-reaching change in the way something works or is organized or in people's ideas about it."
This month I shared 6 steps on how to create your own personal revolution. Now it’s time for your action plan! Here is an “It Starts With Me Check List” you can print out and answer the questions. Keep handy in a place easy for you to reference to keep you on task with creating your revolution.
It Starts With Me Check List:
Every revolution starts with answering these questions:
- What are my goals?What do I want out of life?
- Why do I want this?
- How am I going to get in enough water every day?
- How will I fuel myself to empower success?
- When will I incorporate daily movement?
- How will I get in strength exercises?
- When will I make time to stretch and recover?
- How much sleep do I need?
- How will I make sleep a priority?
- How will I express gratitude?
- How will I remind myself to be grateful for all I have and all I am?
- Who can I help along the way?
- How will I remember to take this journey one day a a time?
Repeat Daily…
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| ABOUT Allison Topilow |
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| Allison Topilow, MS, RD, CEDRD, CDN, is a private practice nutritionist in New York City and New Jersey. In her private practice, Eat and Be Well, Allison specializes in eating disorders, weight management, pre/postnatal nutrition, family nutrition, and general wellness. She also counsels individuals seeking guidance for cardiovascular health, vegetarian nutrition, sports nutrition, diabetes, meal planning and disease prevention. Allison emphasizes making realistic lifestyle changes and will focus on healthful eating patterns, physical activity and behavior modification. Using a non-diet approach, she will help you to eat mindfully and intuitively. Allison will work with you in a nonjudgmental environment to learn how to listen to your physical hunger and fullness and develop a more healthful relationship with food. |
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152 Madison Avenue (at 32nd Street) 124 St. Paul Street
10th Floor, Suite 1000 Westfield, NJ 07090
New York, NY 10016 |
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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