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Final 5 for 19
Welcome to the Final 5 for 2019! Whoa, those first 7 went quick. August is one of my favorite months and the perfect time for a fresh start on things we thought about in January.
Here’s what I know:
𝕀𝕗 𝕪𝕠𝕦 𝕔𝕒𝕟 𝕕𝕣𝕖𝕒𝕞 𝕚𝕥, 𝕪𝕠𝕦 𝕔𝕒𝕟 𝕕𝕠 𝕚𝕥!
Congratulations we are more than halfway there.
Let’s think about it for a minute. What was eagerly on your mind as we approached this year?
• To get stronger,…
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Are we qualified to judge?
Let’s face it, we are a seemingly judgmental bunch. Humans that is. One glance at an object or person and we’ve made an initial set of decisions about how we feel and will interact. Sometimes these self talk discussions can keep us out of harms way.
That looks hot, I probably shouldn’t touch it.
I’m not prepared for what may happen in this setting, I should remove myself.
These types of…
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Meal Prep — Rice + Quinoa Quick Lunch or Dinner
Let’s do lunch! What if it was easy, tasty, customizable AND healthy? Here’s the biggest issue I think we let lead the struggle bus.. convenience 😳
If we can find ways to make HEALTHY more convenient then we will happily fit them into our lives [and the lives of those we love].
Enter MEAL PREP >> don’t fret, this is gonna blow your mind. Even the kids can do it and IT’S FUN! The idea is that we…
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Food Rules 1-10
As we navigate the learning for healthy habits it can be beneficial to refer to a few founding principles or rules. If you consider yourself a rebel or free spirit with limits on conforming to rules, then think of these as STRONG SUGGESTIONS or whatever term you can swallow. As we are aware, rules can change. Where food and nutrition are concerned we have been on a roller coaster ride with each…
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This slideshow requires JavaScript. Let’s get serious for a moment about this HAPPY topic. This life is short. Even if we make it to 100 with all of the joy and the many experiences, places, memories, people, events and so much life we lived there remains many that we didn’t. Times we let something incidental or minor divert us. Instances that we made a decision without consulting our library of…
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Move From Fractured to Focused
Move From Fractured to Focused
FRACTURED OR FOCUSED? Which one sounds better? Which one has been most accurate for your life and health journey? Fractured meaning split, broken, ruptured versus focused meaning convergence, directed, clear, fixed. Moving from fractured to focused, making a decision, having a plan and being prepared for the journey all take practice. Change and adaptation will be necessary just as with any…
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Attitudes Are Contagious
Let’s begin with Attitudes. Your attitude. My attitude. The community attitude. You see they are contagious and having a defined program for yours is necessary. It will need protection, shelter, rewards, praise and occasionally an adjustment. What does this mean for you and your efforts? Get a check on the current state of your attitude(s) Think about where you’d like to go or at least…
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We are over 30% through 2016! Are you a third of the way to what you wanted to accomplish this year? If not, this is not the time to throw in the towel or to hop aboard the excuse express. It is time to reevaluate.
We are super at fresh starts, however we tend to wait for a new year, a new month or a new week to begin again. Try to make a small change in this area of your life and save yourself from wasted time and opportunity. Not to mention, sometimes you can psych yourself out while you wait for the Start Day. Just decide and begin again!
Refocus – Take a fresh look at where you want to go and revise the plan to get there in 8 months. The interesting part to grasp is that each of us has the power to make change happen. By doing so we affect not only our lives but the lives of those around us. We become more, are filled with a sense of accomplishment and have faith that we can do it again.
Reflect – take a look in the rearview on what hasn’t worked and see if there are some road blocks or environmental changes that you can make to gain momentum. It isn’t easy, sometimes it’s not fun, we fall, we learn, we grow and we change. Embrace this word…change. Affirm in your self talk that you can change.
Release – Perhaps you need a mental flush. Consider why you wanted to do whatever it is you want to do. Reconnect with the emotion of that decision and purify your intention. Pick yourself up and be happy that you fell, failed, lost, misfired, imploded, flopped, flunked and sputtered. This was a necessary step toward the magnificent journey ahead. You learned, observed, practiced, gained, rallied, recovered and prevailed. All of which is an ultimate win.
Here are a few thoughts from Theodore Roosevelt:
“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”
“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
“If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.”
“It is hard to fail, but it is worse never to have tried to succeed.”
Video from last month – message is relevant. Adjust for another month marked off the calendar.
3 Smart Strategies to Gain Momentum We are over 30% through 2016! Are you a third of the way to what you wanted to accomplish this year?
Simple food suggestions: Eliminate decision anxiety Work on environmental influences Get 5-9 fruit and veggie servings each day Don’t undereat Don’t overeat Say Goodbye! Let’s add a bit of detail to these. It is vital to your success that you understand how to make this “food thing” as easy as possible and that you can avoid pitfails with a little prep. Eliminate decision anxiety Sit down now…
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Attention, Compassion & Action
Attention, Compassion & Action
I want to tell you a story. It’s quite an old tale and you will recognize it. We are going to lay it on over our lives and really see it with perspective and gratitude. Understanding brings responsibility. So the story goes (this is the 2016 annotated version)…a nice man, well dressed and sporting a swift gait, walked along the road to his destination. He noticed someone in the ditch on the…
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Fruity Water...What's the big deal?
Fruity Water…What’s the big deal?
Let’s start with plain ole water. What is so great? What are the benefits of drinking all that H2O? Well there are many. Assists with weight loss Helps to regulate body temperature Improves skin Protects vital organs Helps to prevent headache Reduces bloating Boosts brain power Enhances mood and helps you to relax If those aren’t enough to get you sipping, then consider the fact that you are…
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So I’m working on some recipes and most of the input or requests sound like this…”please make it easy and tasty.” Let’s face it Martha Stewart, Barefoot Contessa and the folks on Chopped do an amazing job at putting together some culinary masterpieces but most of us want quick and easy with a side of healthy and tasty.
I’m a big fan of variety and flavors can be ‘tweaked’ for your personal preference (sweet, spicy, tangy or blended). You can also go ALL THE WAY – grow your food, prepare it and eat it…or LEARN THE LIFESTYLE – purchase quality ingredients, make some things yourself and use already prepared items sparingly…or JUST TRY IT – make the dishes with mostly ready-to-use items. Totally your call and you can change as you progress.
This one is fairly simple and goes back to making it easy.
It is or can be
easy to get a variety of flavor,
easy to get a wide range of nutrients,
easy to prepare these foods and
easy to reheat and eat for convenience.
Take some veggies – this one for example is green and yellow bell pepper, onions, black beans and salsa (we made our own however there are several organic versions that are great right out of the jar). Add a meat (if you like), I chose chicken (free range of course) and made a sauce with some herbs and spices but again there are a few options on the grocery shelf (be sure to check the added sugars). FYI-I’ll add another post with sauce recipes.
The next step is to cook each of these and store in separate containers (this helps with variety; you do not have to eat the same set each time). The black beans took me the longest but they really were not any trouble. Add to water, bring to a boil and lower to simmer until desired consistency. Again easy. You can cook any veggie selection you like.
Once everything is cooked, you get to decide how to build it. Some days you may decide to add a wild rice, some days you may cook a sweet potato and add it, some days you may add fruit (pineapple is a palatable choice). Or you can add uncooked items like avocado, spinach, broccoli, etc. The point here is variety with convenience. Don’t get too carried away as you keep portion size in mind. Smaller dishes and snacking helps.
These items are easy to pack for a to-go lunch or snack. It takes about 3 minutes to decide what you are adding to the meal, shovel it into a container and go (or heat & eat). The best part is you’ll feel nourished, overtime replenishing and strengthening your body and you’ll have a sense of accomplishment as you gain momentum toward your healthier lifestyle!
Start small…Be consistent…Change your life!
Lunch idea 16 – Easy & Delicious So I'm working on some recipes and most of the input or requests sound like this..."please make it easy and tasty." Let's face it Martha Stewart, Barefoot Contessa and the folks on Chopped do an amazing job at putting together some culinary masterpieces but most of us want quick and easy with a side of healthy and tasty.
What is the right portion size?
What is the right portion size?
Clue: For starters choose the plate on the RIGHT From supersize to value meal and all of the marketing in between its no wonder that most of us are confused about how much food we should really be eating. To add to that mental confusion, we have taught our bodies some supersized bad habits. Here are a few easy tips to start forming new habits, teaching your body what ‘full’ should feel like and…
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Snacking Your Way to Weightloss
Snacking Your Way to Weightloss
When? This is a question that I’m asked often. I am a grazer or a habitual snacker. I eat about every 2-3 hours. My day usually looks something like this: snack, meal (breakfast), snack, meal (lunch), snack, meal (dinner) and sometimes another snack. Seems like a lot of eating. And you are right, it is. It takes some investment both emotional, physical and mental. You’ll need to grab the…
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Ok, here’s the secret. The one you’ve waited for all your life or at least since the first time you remember wanting something, having the desire to accomplish something or deciding to be, do or have something. Ready? “The journey is unexciting but puncuated with AWESOMENESS.”
And there you go. Simple as that. All easy to understand words. What a perspective.
So let’s consider this “thing” you want to be/do/have. Doesn’t matter what it is. It’s your goal. Maybe it’s a goal for the next 30 seconds not to ditch the meeting your in and run screaming with the thought that that hour of your life could have been saved (along with your sanity) by a single email. Perhaps it’s the New Year’s resolution that has become a fading memory or maybe even something new you’ll allow yourself to conquer now that you have the secret.
First item of business is to understand and define goal (aim, ambition, aspiration, choice, desire, dream, idea, intention, objective, plan, purpose, etc.).
Full Definition of goal
1a: the terminal point of a race OR b: an area to be reached safely in children’s games
2: the end toward which effort is directed : aim
3a: an area or object toward which players in various games attempt to advance a ball or puck and usually through or into which it must go to score points OR b: the act or action of causing a ball or puck to go through or into such a goal OR c : the score resulting from such an act
We are going to focus on #2. The end toward which effort is directed. Again, fairly simple sentence with easy to understand action. If this is the case why do we fear setting a goal, make excuses as to why we didn’t reach our goal and let the path or effort totally tank?
Don’t have false expectations – one reason may be that we’ve expected too much. It’s easy to get excited and you should have at least a couple life goals that are out there. One’s that scare you a bit and seem like you’ll have to move mountains to accomplish. The reward is the person you become as you journey through the difficulities. However, if you are a ‘busy’ personal it’d be somewhat unrealistic to say your going to work on your dream/desire/plan/goal 12 hours each day. Be accountable and work hard. Expect to fall, fail and recover. Be prepared, unleash effort you’ve had on tap and have the appropraite self talk to get it done.
Master the Mundane – as humans we typically like variety; not necessairly change. I happen to be a lifelong member of the “CHANGE IS GOOD” club. Let me explain. You are a breakfast eater, and you eat it the same time each day and typically there is fruit involved. You’d most likely enjoy eating a variety of the fruit that you like whereas you’d revolt against loosing the fruit from your diet altogether. Master the mundane breakfast with preparation (purchasing new fruits and preparing them for easy use in the mornings). Master the mundane breakfast routine by inviting a friend or family member to join you. Master the mundane breakfast by listening to something stimulating as you eat it. Basically, know that there are systematic processes that can be stale or boring at times and you can add life to them and reach your goal through preparation and consistency.
Work toward extreme discipline – so you’ve come to the conclusion that some things are going to require your time and attention and you are going to make the best of them. You are going to do what it takes. The more disciplined you are about these habits the easier they will become. At some point in your life you learned to do many seemingly difficult tasks: walking, talking, riding a bike, perhaps swimming – each of which at the time was monumental for you. You mumbled, got words all wrong, fell down hundreds of times, crashed your bike (even after you knew how to ride it), and probably swallowed some unintentional water. The result of that discipline was the mastery of the action and the ability to do it without much thought. Whatever your current goal or aspiration may be, it too will require this determination.
Enjoy the collection of your experiences – you’ve fallen, failed, wiped out, hurdeled over some excuses, had some emotion, learned new ways, met new people, discovered new talent or joy and may or may not have accomplished what you set out to do/be/have. There it is – the AWESOMENESS! You’ve added life experiences and a level of understanding to your journey. You’ve grown, deepened your personal development, become a student of life and the joy that surrounds you is immense. Afterall, our lives are a collection of experiences and you’ve purposefully guided this one.
Master the Mundane Ok, here's the secret. The one you've waited for all your life or at least since the first time you remember wanting something, having the desire to accomplish something or deciding to be, do or have something.
Whatever it takes!
Do you have a WHATEVER IT TAKES attitude? Are you willing to do the action required to get what you want? Have you considered the steps toward your end game? Let’s say you want a new car. Or perhaps to be more healthy. Maybe you want to take a nice family vacation. I’m sure someone wants to become a surfer, kite flyer or dog trainer. Whatever you want, you can be, do and have it! Legally,…
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