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Did you set big goals for 2017? Only to realize you are three months in and nowhere near reaching them? If you can relate to this then let me be the first to tell you, you are not alone. This is a common pattern that many people fall into. After setting these big - lofty - goals, we realize...maybe they were a little too unrealistic to actually achieve?
This thought pattern of setting big goals, then feeling overwhelmed on where to even start, leaves you ready to throw in the towel. You surrender to the idea that maybe “next year” life will be different and you can finally achieve that big - lofty - goal.
What if I told you the secret to long term change was not in the big goals, but instead is found in small consistent changes? Would you believe me? This month I am sharing five small changes you implement that will bring you closer to those big - lofty - goals...without compromising your current lifestyle or adding more time to your day.
Are you up for the challenge?
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5 Small Changes that Equate to BIG Results
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- Start and end your day with a mindfulness practice. This could be a 10 minute the morning for meditation, 5 minutes at night to write a gratitude list, or a walk in nature- carve it out and make it a routine. This simple practice, will help set the tone for your day, bringing mindfulness and attention to task that need to be done, in order to reach the goals you set.
- Reduce excess and minimize your living and work environment by decluttering. This simple change can help you shift from living in a state of overwhelm to more focused and on intentional living. Donate what you don’t use, organize your space, and reduce clutter and noise around you. With a clear space, you will be able to better focus on the goals you have set for yourself.
- Indulge in a technology detox. There is no doubt that technology can make life easier. However the constant chatter from social media and emails can add more clutter to your headspace, distracting you from the task essential to reach your goal. Take a tech break and re-assess where you are in relation to your goals. When you re-introduce technology back from your “detox”, observe your social media feeds and email inbox. Does the content on your screen inspire and motivate you? Or does it leave you feeling negative, searching for comparison, and welcoming self doubt?
- Aim to eat fruit or vegetables at every meal. This is a sure way to start and end your day with good nutrition and balanced meals. The American diet is usually low in fiber, micronutrients, and vitamins and minerals that are offered in vegetables- if you focus every meal on making sure you get in at least one vegetable you’ll increase these important components and reduce the amount of processed foods.
- Leave two bites behind. If weight loss is one of your goals and the idea of eating smaller portions makes you feel like you are on another “diet”, start with simply leaving 2 bites behind at your meals. This simple small change will really add up to a decrease in overall calorie intake and over time, you will see and feel the results!
Reaching a new goal does not have to be complex or complicated, but goals do need to be set with intention, and action will be required daily to reach that goal. Start your day with a simple mindful practice to set your intention and remember your WHY. Need a strategy session to map out how you can achieve your goal? Contact me today! |
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| Sesame-Ginger Cauliflower and Broccoli Salad with Pineapple |
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Recipe by Dole
Time (minutes): 15, Difficulty: 1, Servings:6, Ingredients: 6
Total Prep Time: 15 minutes
Calories Per Serving: 130
Ingredients:
- 3 cups DOLE® Cauliflower florets, sliced
- 3 cups DOLE Broccoli florets, sliced
- 2 cups thinly sliced fresh DOLE Tropical Gold® Pineapple
- 1 pkg. (5 ounce) DOLE Organic Super Spinach
- Sesame-Ginger Dressing (recipe below)
- 2 tablespoons black sesame seeds
Instructions:
- TOSS cauliflower, broccoli, pineapple and salad greens with Sesame-Ginger Vinaigrette.
- ARRANGE on six salad plates or a serving platter and sprinkle with sesame seeds before serving.
Sesame-Ginger Vinaigrette: Combine 3 tablespoons sliced DOLE Green Onions, 2 tablespoons chopped cilantro, 1 tablespoon sesame oil, 1 tablespoon rice vinegar, 1 tablespoon grated fresh ginger, 1-1/2 teaspoons honey, 1-1/2 teaspoons water, and 1 teaspoon minced garlic in a small bowl. Makes about 1/3 cup.
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| Incredible change happens... |
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“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” – Steve Maraboli
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| Small Ways to Add More Steps to Your Day |
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 Walk 10,000 steps a day, and you will burn approximately 500 calories a day. Here are some simple ways to add more steps to your day!
- Set your goal and track your progress. Use a pedometer to track how many steps you are taking in your normal routine. Next, asses where you are in relation to 10,000 steps a day goal. Begin by adding 300 - 500 steps a day until you reach the 10,000 steps goal.
- Create a family or office challenge! Get everyone involved and run a “How Many Steps Can You Take” challenge amongst your family or in your work space. Have a calendar where everyone can chart daily steps and then use a non-food reward for the winner, maybe a pass to their favorite yoga studio?
- Every step counts! Add in more steps anywhere you can: When out running errand, park at the end of the parking lot.
- Take the stairs instead of the elevator or escalator.
- Walk a memo to your co-worker instead of sending an email.
- Schedule a walk n talk date instead of a lunch date.
- Walk your dog or call a neighbor and offer to walk their dog.
- Decompress with an evening stroll instead television or social media.
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| ABOUT Nutrition Resolution, LLC |  | Alyssa is not your average dietitian.
Alyssa helps patients address the underlying root cause of their illness so they are able to rebalance their systems and return to their natural state of wellness. Alyssa uses tools such as medical nutrition therapy, integrative and functional nutrition, specialty testing, personalized meal planning, and dietary supplementation to get her patients well. Every day, Alyssa helps people who suffer from digestive and inflammatory conditions including IBS, celiac disease, gluten sensitivity, food intolerance, Crohn's disease, ulcerative colitis, migraine, arthritis, as well as others. Click here for more information.
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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