Action and Commitment Will
Here’s the thing. It IS possible to implement long-lasting behavioral changes and the beginning of a new year is the perfect time to do it! Really any time is a good time so if your reading this at a later date don’t wait to begin. The only thing that’s necessary to create change is that you take action and follow through on your plans.
Sounds simple right? If you’ve tried before and haven’t succeeded then you know that’s far from the truth. Good intentions won't change your life! If you’ve experienced a life altering event, like I did with breast cancer, it can be easier to make lasting changes and to stay committed if your health depends on it.
What can you do to change your good intentions into new habits that last a lifetime?
Set realistic, measurable goals
Write down your intentions and review them several times a day
Get an accountability partner
Have a strong reason for why you want to succeed
Visualize what your life will be like when this behavior has become second nature
Every day track your actions related to the change you want to make
- In May 2017 I adopted a plant-based diet as a result of a lecture I attended on diet and breast cancer given by Thomas Campbell, MD. I continues to eat that way still.
- I’ve participated in “challenges” by myself and in groups. I gave up coffee for a month which made me realize I don’t really need it. I wanted to walk or run a mile for 30 days straight and got about 30 people to join me. Having to report to the group helped keep me accountable. When the 30 days was over I didn’t really want to stop.
- For over a year I wrote down in my weekly planner that I was going to meditate for at least 5 minutes every day. It didn’t happen! Most weeks I got 5 days in but not the weekends which is crazy as there is more down time then. But those days are less structured so it was harder for me to get it done. On December 1 I decided this is it, I’m going to commit to do it, no excuses. Guess what? It’s working!
On January 4 I’m launching a Create Healthy Habits class. It’s got simple tips on how to adopt habits that are sustainable and can help you feel better. And, it’s FREE. When you complete that we can take a deeper dive! More info coming soon!
When you’ve got a few minutes check out my 5 Steps to Healthier Living Guide for some quick and easy tips. Click the button below.
To create a Grain Bowl you’ll need:
- A grain (pretty obvious I know)
- Fresh greens
Purchase whole, unrefined grains. That means no white rice, quinoa, or etc. Instead buy brown, red, black, or wild rice, red, black or tri-colored quinoa, farro, sprouted buckwheat, or other grain. You’ll be surprised what you can find at your local market, health food store, and online. I’m an advocate for shopping local but occasionally I buy grains at nuts.com.
To save time, cook grains ahead and make a large amount. That way you can freeze some for future use. Use an Instant Pot to cook grains. It takes less time and it’s totally unattended. To see the one I use click here.
Now come the greens. Try spinach, kale, beet greens, arugula, or any other green you like.
Did you know that kale needs to be massaged? Yup. Cut it up into bite size pieces and place in a bowl. Take your hands and gently massage the kale until it breaks down and is less stiff. You can put a drop of lemon juice or olive oil on your hands before massaging but it’s not necessary.
Beans of some kind are a great addition too. If you don’t eat meat or want to cut down on consumption beans are a healthy source of protein. Whenever possible purchase and rehydrate dry beans. They are the healthiest with no added ingredients. Again, I use the Instant Pot for this, less time and unattended.
When purchasing canned beans look for no sodium or read labels to find the ones with the least sodium. Don’t be fooled by labels that say “Low Sodium” many times they have more than other brands without the deceptive label.
You’ll also want some type of sauce. Options include salsa, soy sauce, liquid aminos, peanut sauce, pesto, salad dressing, hummus, and guacamole.
To assemble put the grain in the bottom of the bowl, add greens, then vegetables, and top off with sauce.
You can also add toppings like seeds, nuts, and fruit. It’s really up to you. Grain bowls are very similar to green salad in that you can add anything you choose. They can be a great way to use up leftovers too. Some of the best ones are a conglomeration of whatever happens to be in the ‘frig from other meals you made during the week.
One of my favorites is a Mexican Grain Bowl. I use rice, romaine lettuce, refried beans, tomato, onion, jalapeño peppers, black olives, and salsa. It’s yummy!
Get creative and experiment with different ingredients. I’d love to hear if you try this healthy dinner idea and what you included in yours.
If you’ve got a few minutes check out my 5 Steps to Healthier Living Guide for some quick and easy tips. Click the button below.
Working on upping your fitness game? Join my private group of Dedicated & Determined Fitness Challengers. It’s a great place for support and accountability. Click the button.
Do you shop for products, including cosmetics, that are safe? Are your eyes drawn to packaging with words like “natural” or “pure” across the front? You assume since the label is marked “natural” you’re good to go. That may not be the case.
Unfortunately products with those labels may still contain a laundry list of ingredients that could be hazardous to your health. This is called greenwashing. The label makes you feel like you’re getting a trustworthy product but once you start researching the ingredients you discover otherwise.
A list of toxins that can be found in cosmetics:
- Coal tar
- Lake dye
- Mineral oil
- Nano particles
- Petroleum based ingredients
- Synthetic colorants
- Synthetic fragrances
What can you do? Start looking for makeup that is:
- toxin free
- plant based
- responsibly sourced
To learn about the brand I use, click the button below to check out my Discover Clean Beauty class or contact me.
A partial list of toxins that may be found in common personal care products:
- Aluminum: found in antiperspirants and deodorants
- Fragrance: found in almost anything that has a scent
- Oxybenzone: found in sunscreen
- Parabens: found in shower products, lotion, deodorant, and more
- Petroleon (Mineral Oil): found in lotion, cream, lip balm, and skin care products.
- Phthalates: found in fragrant products such as soap.
- Propylene Glycol: found in shampoo, toothpaste, shaving foam, body washes and facial cleansers.
- Retinyl palmitate or retinol: commonly found in lotion, moisturizer, chapstick, sunscreen, and lip balm
- Sodium Lauryl Sulfate: commonly found in most skincare products.
- Talc: commonly found in baby powder and deodorant.
- Triclosan: found in liquid soap, toothpaste, laundry detergent, shampoo, etc.
As the weather gets colder you’ll most likely be spending more time indoors. The windows will be closed and the air can get stale. Cooking or baking can fill your house with warm, cozy aromas. For times when you aren’t creating delicious scents you may be tempted to burn a candle or use a plug-in air freshener to make it smell nice in your house.
Where do the fragrances in them come from? Most are created in a lab with chemicals. Very few, if any, come from naturally derived scents. Even if the label says they contain essential oils those oils are probably synthetic.
Man-made scents are one of the biggest contributors to toxic overload in your body. Fragrance is a term used to identify undisclosed ingredients contained in a product, usually consisting of synthetic chemicals designed to mimic natural scents.Read more...