- Meditate or pray or read something inspirational before you go to bed each night
- Spend a few minutes in the shower reflecting on your positive vision for the day ahead
- Put your mission statement on the home page of your computer
Eat your vegetables! Enjoy this refreshing slaw as an accompaniment to any entree, or add onto fish or chicken tacos. Serve with homemade guacamole and you'll feel like you just stepped onto the beach in Mexico! Slice extra peppers into four lengthwise pieces to make "spoons". For an easy lunch tomorrow top the pepper "spoons" with guacamole and left over chicken/fish. Complete your lunch with leftover slaw tossed with a small handful of sunflower seeds, viola!
Southwestern Slaw- serves 8
- 2 cups shredded green cabbage
-1-2 red bell peppers, sliced lengthwise into 1/4 inch strips
- 1 tablespoon fresh lime juice
- 1 tablespoon honey
- 2 tablespoons minced red onion
- 2 teaspoons minced jalapeño (or more to taste)
- 2 tablespoons chopped fresh cilantro
- salt to taste
Add all ingredients to a large bowl. Toss to coat and let sit at least 30 minutes. Sliced apple is a nice addition to slaw if desired.
Homemade guacamole- makes about 1-1 1/2 cups.
- 3-4 ripe avocados
- 1 small shallot, diced
- juice of 1/2 lime
- dash of hot sauce (Tabasco or other, add more per preference)
- 1 medium size clove garlic, minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder (or more per preference)
- salt to taste
Combine all ingredients and mash together to desired consistency.
- 1 Whole chicken, cut into 8 pieces (www.youtube.com/watch?v=om35LkkwS2w)
- 2-3 celery ribs, roughly cut into 2 inch pieces
- 2 carrots, also cut into roughly 2 inch pieces
- 1 medium onion, roughly chopped
- 2 bay leaves
- 2-3 cloves of garlic
- 1/2 teaspoon of whole black peppercorns
- 1 1/2 tsp salt
- 4 qt COLD water
- optional- add a rosemary twig, 6 parsley stems, or other herb of choice
- 12 oz package of slightly thawed (do not microwave, allow to sit at room temp), frozen egg noodles. Can substitute 8 oz. dry egg noodles.
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 medium oinion, chopped
- Meat from chicken used in stock, removed from bones and roughly chopped/shredded.
- optional- sliced mushrooms, saute in a little butter for added flavor (high in vitamin D and beta-glucans, improves the immune system)
Resolve to Succeed
By Nicole Clark, R.D.
Year after year January 1st comes and goes. Along with it, thousands of New Years resolutions. For what ever reason, January first, or perhaps the rotation of the calendar, always inspires us to create new habits. Unlike the final three months of the year, there are no holidays in January where food and beverage “treats” are so prevalent! Naturally, this is a good time to start working on a new health goal. January is our first break from all the cookies, candies, pies, and bottomless glasses of eggnog in months! Now that the holiday celebrations are finally over, we are at last coming down from the glorious sugar high that has been carrying us guiltlessly for months! The sweetness of the holidays is soon followed by the bittersweet, inner guilt born from our recent three month binge on any and every treat imaginable. To be honest, mine started kicking in on Christmas day when everyone in my family gave me exercise clothes! What are you trying to say exactly?!?!?!
So here I am, and I bet I am not alone in dreading the thought of trying to get back into an exercise routine, or other such goal. If I thought aerobic exercise was hard before, I can be most certain that after three months of holidays, its going to be even harder now! Perhaps downright miserable would be a more appropriate description. Staring over always is. Despite my fear of that foreign building that now looked more like a torture chamber than a gym, I forced myself back on January 2nd. Technically, January 1st is still a holiday, right? At any rate, I confirmed that I was not alone in fearing the torture chamber. 90% of us were clearly regretting some of the decisions we made over the holidays. The other 10%, well, they must have a good poker face! As I lumbered along on the tread mill, and yes, I was indeed lumbering, I put some real thought into how I was going to possibly follow through with my New Years resolution. If I was even able to move the next day, would I consider coming back? At least I know my legs will be sore enough that getting off the couch to grab a cookie would be out of the question.
In my post holiday, exercise induced delirium, this is what I came up with. First, I have to have a goal. I use that term singularly. While I applaud my ambition to make 15 goals for this year, I feel it would be wise to save something for the next 14 years. So I am going to stick to one goal. I am also going to write this goal down. A dry erase marker and the bathroom mirror will collaborate with me so that every day I am reminded of what my goal is. If I don’t write this goal down, there is a good chance that come February, I’ll look in that mirror and say something along the lines of, “what goal?” or “goal, schmoal, let’s have chocolate and wine for Valentine’s Day!”.
With my goal in front of me every day, I have to find a way to reach it. And, my goal has to be realistic and measurable. Will I really go to the gym 6 out of 7 days of the week for an hour? No how, no way! I may wish to work up to 4-5 days, but I am going to start with 2-3 days for at least 30 minutes. You see, if I start small, it will be easier to get into a new habit. When I am used to my new habit at 2-3 days a week, then moving up to 3-4, and then 4-5 days won’t be so difficult. When we start small, we are less likely to get overwhelmed, and therefore less likely to quit. It takes a strong type A personality to jump into a lofty goal and keep with it. Most of us aren’t like that, so start with something a little more reasonable! Building up to a goal is more likely to be met with success!
Most importantly, what motivates you to make a change in your life? If you do not have a good reason to make a given change, you won’t have much to push you when times get tough. The reality is, going through any change will have tough moments. When you find your self in this moment, take a second to reflect on how far you’ve come in your change so far. It may be small, but it is a start. There is nothing wrong with feeling pride in little actions. Frankly, I had to give myself koodos for even making it to the gym. I contemplated a thousand excuses why I shouldn’t go. I went so far as to consider cleaning the oven before I should exercise. In the end, I decided that if I had gone 8 years without cleaning the oven thus far, I could certainly go another 8. When I weigh out the immediate satisfaction between pushing myself to the gym, and cleaning the oven, I will ultimately feel better after I follow through with my goal. I will however consider testing the batteries in the fire alarm when I get back. Ya know, just to make sure that oven can indeed make it another 8 years without cleaning!
There will be a week when I fail miserably in my goals. I have to accept this as part of the challenge of reaching a goal. It may just happen on that week when I can no longer put off cleaning the oven. Though I truly hope it doesn’t take me a week to clean! Be willing to let the set backs go, and pick up where you left off. It doesn’t matter if a day slipped by, a week, or even a month. Starting again, today, is as good of a day as any day, and easier than tomorrow.
At each stage I deserve a reward. When I transition from 30 minutes of exercise to 45 minutes consistently, I will do something special for myself. A day at the hot springs, a new pair of shoes, a self cleaning oven? You decide what would be special for you! Keep in mind that the ultimate reward is meeting your goal. I know that in 2 months, I will feel rewarded by my goal because I will feel stronger, and for me, that is motivation!
- Good ole’ PB&J! Or the cousin, peanut butter, honey and banana sandwich.
- Apples- they are firm enough to hold up to “baggage handling”
- Cheese (choose a firm cheese as they will stay food safe the longest due to their lower moisture content) and whole grain crackers
- Squeezable yogurt pouches- freeze before leaving (may need to put in a quart sized bag to get through security)
- Trail mix
- Carrot sticks, sliced bell peppers, broccoli stem sticks* (purchase a side of ranch from an airport restaurant).
- Assortment of dried fruits and nuts (Cherries, apples, raisins, apricots...)
- Beef jerky
- Granola (you could add to a purchased glass of milk if desired)
- Sugar snap peas
- Steamed edamame with a dash of garlic salt
- Protein powders can be convenient to travel with. Mix with a purchased low-fat milk at the airport, or on the plane