Happy New Years everyone!
For those looking to start 2015 on a healthy kick, I wanted to talk about setting goals. New years is a time for resolutions, but why not make a point to pick a goal that you might actually stick with for the year? Most people want to “lose weight”, “save more money”, “spend more time with friends”, etc, but how are they going to actually track their progress with these vague resolutions?
Instead, you need make yourself a goal that sets you up for SUCCESS, not FAILURE.
To do this, set S.M.A.R.T. goals:
S: small. Your goals should be small enough to be able to reach realistically. i.e. lose 5 lbs by Valentines Day rather than “lose 50 lbs”. Setting large goals can make them seem overwhelming and you are less likely to follow through when you don’t see changes happening or meet your goal right away. By setting small milestones, like losing 4-5 lbs per month, you are able to see if you are making progress or not. If you aren’t making progress, you can then analyze what factors may be contributing to this and how to change them.
M: measurable. Your goals should be able to actually be measured and tracked. i.e. using NUMBERS and ACTIONS. For example, say you want to spend more time with your friends this year. Instead of having that as your resolution, make a goal like “I will call an old friend to catch up every Sunday this month.” That way, you either achieve your goal or you don’t. You’re able to track your progress.
A: achievable. Are you actually able to achieve this goal? How will you do it? You need to PLAN. Not just say you will do something. You want to run 10 miles daily? Okay, but that most likely is not achievable for most people. Maybe try “I will run 5 miles every weekend for the next 3 months” to start out.
R: realistic. This goes along with the last one. Are you really going to eat healthy every day this whole year? No. Make goals like ” I plan to eat healthy 80% of the time and save the 20% for splurges or healthy treats” or “I will make it my goal to fill half my plate with fruits and veggies at most meals every day.” These are more realistic. People get sick, feel tired, are low on cash, have social plans, kids, family, pets, work, that can always get in the way of your goals. So, make a realistic one that can mold with these changes and ups and downs in your daily life.
T: timely. When are you going to achieve this goal? This one goes with the “measurable” aspect as well. Instead of saying “I will walk my dog more this year”. Make it time-restrained so you are able to measure your progress. How about “I will walk my dog for 30 mins 3x per week starting this month and work from there.” That way, you can see if this fits your schedule and if not, you are able to make changes to successfully reach your goal.
Keep these tips in mind when deciding what changes you want to try and make in this new year! Happy 2015!
If eating healthy or living a healthier lifestyle tops your resolution list this year, I have made a small meal plan designed to reboost and reset your body this January. Filled with whole foods, this plan will help you feel livelier and healthier in just a few days. 🙂
By focusing on fresh whole foods and eliminating fatty processed foods, meats, dairy, alcohol, caffeine, and sugary drinks, you are feeding your body what it was designed to eat! Drink water plain or with lemon throughout the entire day. 1/2 – 1 cup black coffee in the morning and green tea is fine too. Focus on: fresh raw fruits, vegetables, whole grains (brown rice, quinoa), nuts and seeds (raw and unsalted), lean vegan protein (tofu, tempeh, nut butters, beans), and limit or cut out the dairy. You will feel better, lighter, have diminished cravings, and depending on how many days you eat like this and what your diet was previously, some weight loss may occur as well. 🙂 Enjoy the feeling of feeding your body wholesome, real foods! VEGAN & GLUTEN FREE.
first: glass of warm water & lemon (aids in digestion & hydration)
Breakfast: Whole Food Smoothie: blend together 1/4 cup unsweetened almond or soy milk (more or less depending on desired texture), 1/2 frozen banana, handful of berries (or other fruit of choice i.e. mango, kiwi, pear), 1 handful of fresh kale or spinach, 1 scoop of protein powder of choice, and 1 TBSP chia or flax seeds.
Lunch: Quinoa with sauteed kale, mushrooms, onion, and peppers. Season with herbs to cut back on salt. (1/2 cup cooked quinoa topped with kale, mushrooms, onion, and peppers sauteed in 1-2 TBSP olive oil, garlic, and any other seasonings in a saute pan on medium heat for a few minutes until tender) ***cook 1 cup of quinoa and store leftovers for Dinner on Day 4.
Snack: 1 oz raw almonds or raw nut of choice and a handful of fresh berries of choice (strawberries, raspberries, blueberries)
Dinner: Zucchini noodles with fresh tomatoes, spinach, and mushrooms with 1 TBSP pesto sauce if desired.
first: glass of warm water & lemon
Breakfast: Plain unsweetened oatmeal (gluten free if necessary) topped with 1 oz. raw almonds and fresh fruit of choice (berries, banana, apple, etc.)
Lunch: 1 – 1 1/2 cups of my Healthy Winter Detox Soup
Snack: Light green smoothie: blend together in blender or vitamix: 1/2 cup filtered water, 1/2 avocado, 1/2 pear (or apple), 1 handful spinach or kale leaves, a few slices of mango, and a dash of lemon juice.
Dinner: 1/3 cup brown rice, 6-7 spears roasted or sauteed asparagus with garlic and lemon juice, and baked salmon. (Buy a small filet of fresh caught salmon, top with 1 tsp olive oil, lemon pepper, and rosemary and bake in 400 degree oven for 15-20 minutes until fish is cooked but still pink in the middle)
first: glass of warm water & lemon
Breakfast: 1-2 slices whole wheat (or gluten free) toast topped with 1/2 mashed avocado, chili flakes, lemon juice, and a sprinkle of sun-dried tomatoes (or fresh!).
Lunch: Large leafy green salad topped with a handful of cherry tomatoes, cucumber slices, celery, carrots, 1 TBSP pumpkin seeds, and 1 TBSP olive oil vinaigrette.
Snack: fresh pressed fruit & veggie juice, heavy on the veggies (can be made at home or found locally at juice bars, Earthfare markets, Whole Food markets, etc.) If no access to fresh pressed juice, blend together 1/2 cup water, a few slices of cucumber, a handful of spinach/kale, and a banana into a blender. One of my personal favorite juice combos is kale, orange, apple, lemon, ginger, beet, cucumber, and celery. 🙂
Dinner: Kale and Tempeh saute: saute 2 large handfuls of kale in a pan with 2 TBSP olive oil, chopped white onion (optional), garlic powder, salt, and pepper. Toss in 2 TBSP pumpkin seeds towards the end just to toast them somewhat. In another pan, pan fry tempeh (cut into 1/4″ thick pieces) with 1-2 TBSP olive oil and 1-2 TBSP tamari (gluten free soy sauce) or liquid aminos on high heat. Cook until golden brown on both sides (just a few minutes on each side). Top the tempeh onto kale and enjoy!
Dessert (if desired): chop a banana into a few pieces, sprinkle with cinnamon and a small drizzle of agave nectar.
DAY 4 :
first: glass of warm water & lemon
Breakfast: PB Banana Smoothie: blend together 1/4 cup unsweetened almond or soy milk, 2 TBSP natural creamy nut butter of choice, 1/2 ripe or frozen banana, 2 pitted dates, 1 TBSP maca powder (optional, for energy), 1 tsp chia seeds, and a dash of cinnamon.
Lunch: Large leafy green salad topped with crumbled tempeh and mixed veggies of choice (carrots, celery, cucumber, tomato, etc.). Top with 1 TBSP olive oil or similar vinaigrette. (Cook tempeh on stovetop i na saute pan in 1 TBSP tamari or liquid aminos and 1 TBSP olive oil. Cook 1/4″ thick pieces on both sides until golden brown. Let cool and crumble desired amount on top salad. Save any leftover tempeh for dinner.)
Snack: handful of berries or whole fruit like 1 apple
Dinner: Quinoa salad with dried cranberries, broccoli, walnuts, chickpeas, and any other veggies of choice. (use 1/2 cup leftover quinoa from Day 1 or cook from scratch if needed) 1 TBSP dried cranberries, 1 head of broccoli cooked in 1 TBSP olive oil, 1/2 cup rinse chickpeas, and 1 TBSP walnuts. Pair with any leftover tempeh from lunch. OR 1-2 cups again of the Healthy Winter Detox Soup
Dessert (if desired): “Holy Cacao” Chocolate Smoothie
*Feel free to switch around meals and days if you like. This plan is just a reference on how to eat a whole foods, plant-based diet and learn to energize your body with real foods. Listen to your hunger cues. If you have cravings, go for a walk, drink a cup of peppermint tea or water, call a friend, walk your dog, etc. Cravings will pass and you will learn how to eat out of actual hunger rather than stress/temptation/cravings/routine, etc.
Enjoy! Let me know if you have any questions at all.
IT’S ALMOST THE WEEKEND!