Happy New Year! Usually in the New Year people make resolutions such as eating healthier, working out more, losing weight or stopping bad habits like smoking. While the intentions are good, motivation to change a habit can be short lived, often because these habits are a way of life and changing something so ingrained in ourselves takes a lot of work. Don’t we all have enough going on that we just want to relax, read a book, or take a long hot shower?
How can this year be different, in a positive way? We can start with looking at your strengths and what you did well this year instead of what is “wrong”. What are you good at, what do you enjoy doing? Are you a great cook but just haven’t been that motivated since the kids moved out of the house? Were you a swimmer when you were a kid or in college? Do you like to socialize with friends and plan events or entertain? Do you cook healthy meals for your kids and grandkids? For all these positive things, give yourself a little pat on the back and express gratitude for all that you have. Think about how to incorporate more of your strengths (or interests) into your daily life.
As to what you can add to your life to help with your health goals:
1) Write it out, studies show that keeping a journal or daily food log helps with weight loss and overall health. Get a plain old notebook and write down what you eat, it will help keep you accountable and aware of trends and patterns. Also jot down when you exercise, how you feel and any other thoughts that pop up. Are you having sabotaging thoughts? If so try to work these out on paper. And remember that we don’t have to be perfect, don’t be so hard on yourself if you have a slip up, just get back up as soon as you can.
2) Plan to succeed. If you make a plan of what you will eat each day and have the groceries you need on hand, prepare foods in advance, look at menus before you go out, have a healthy snack before you wind up at a party that will have tons of unhealthy options, you will do better. Can you pack a lunch when you are going to be out all day? Think of good options. If you fail to plan, you are essentially planning to fail.
3) See your future, what will it look and feel like. Can you walk 3 flights of steps without getting winded? Can you fit into your favorite little black dress by the party next month? Did you start eating a healthy breakfast instead of donuts each day? Did you get off your medication or lower the dose? Make a vision board; use a cork board, a refrigerator, an empty wall or go online to a site like pinterest and create your vision with pictures and motivational quotes.
4) Focus on you! We give, we give, we give and often without expecting anything in return. But we lose so much if we don’t give to ourselves. We must take the time to exercise, to eat healthy foods, to take some quiet time (possibly meditation), and to sleep. These are important life choices that our loved ones would want us to make, so don’t feel guilty- you will be around longer to enjoy your life and be less of a burden on those loved ones too.
5) Try something new. Step outside your comfort zone and discover a whole new world awaiting you. Is it a new recipe, restaurant, or exercise class? Is it organizing a monthly dinner party with your friends where each person brings a healthy dish? You get to decide, try and be creative and have fun with it.
Three –Bean Chili with Smoked Tempeh: (perfect for winter nights or super bowl) serves 8: 1 large onion sliced, 1 red or green bell pepper, cored, seeded and diced, 1 (28 oz) can chopped plum tomatoes undrained, 1 (15 oz) can black bean undrained, 1 (15 oz) can Great Northern or cannellini beans undrained, 1 (15 oz) can kidney beans undrained, ½ cup smoked (or any other) tempeh chopped, 2 cloves garlic chopped, 2 tsp salt, 1 T chili powder. In a heavy dry pan, sauté the onion and pepper over medium heat until onions begin to brown. If ingredients begin to stick, add water , ¼ cup at a time. Add all remaining ingredients and cook covered on medium-low heat for 1 hour. Serve or save for a rainy day (it gets better after a few days in the fridge).
Hot Artichoke Dip (serves 12-15) 1 (15 oz) can chickpeas/ garbanzo beans undrained, 1 (14 oz) can artichokes drained, 2 cloves garlic, 1 tsp salt, ½ tsp hot sauce of choice. Preheat oven to 425. Puree all ingredients in a food processor or blender until thick and smooth, Place in an oven-safe casserole and bake for 12-15 minutes. Serve with whole-wheat pita or as a dip with vegetables.
From “The Vegan Cheat Sheet”, Amy Cramer and Lisa McComsey
Carena Lowenthal, MS, RD, CDN (917) 882-5033 carena@carenalowenthal.com
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