New week. New month.....Goal Setting

It's been a month since New Year's and setting all those New Year's Resolutions. Now is a good time to re-charge those resolutions. I'd rather call them goals though! The beginning of  a new week, a new month or a new year is  a great time to set or re-set your goals for the next time period.

Some things to keep in mind when setting goals (whether they be weekly, monthly, yearly or lifetime goals):

• Is the goal specific? Becoming rich is a dream, and to turn this dream into a goal you need to put numbers on it. Instead of having the goal to become rich, which really isn’t a goal, your goal can be specified as building a net worth of $1 million.
•  Is this goal actionable? Hoping to become rich by winning the lottery is a dream. A goal needs to be something that you can take action on, preferably right now. Becoming wealthy through starting a business is actionable.
• Does this goal have a time limit? ”I am going to be worth $1 million one day”, or ”Some day I will go to France”, or ”Some day I will change career”, all of those are goals, but they can be improved. When you set a deadline, that’s when the magic really begins to happen. ”I am going to be worth $1 million in seven years”, or ”I will go to France within three years”, now those are better examples of correct goal setting. 
• Is this goal realistic? Building a $1 million net worth in seven years is totally reasonable, but setting the goal of building $1 million net worth in three months is just not realistic. It is possible, but not realistic. While it’s important to not set the bar too high, it’s just as important not to set the bar too low. If you feel scared by your goal but still feel that you can accomplish it, that’s when you know you have set the bar at an appropriate level.
•  Is this goal measureable? How will you determine if you have met your goal? The above examples are all measureable. Make sure your goals are too.

I'm all about creating balance in life! And, setting goals in the following categories helps me in that quest:

1. Financial
2. Business/Career
3. Fun Time (my favorite!)
4. Health and Fitness
5. Relationships
6. Personal
7. Contribution

 Here are my health and fitness goals for the month of February:

1. I will exercise 30 minutes/4 days a week or more.
2. I will eat healthy whole food meals and snacks 90% of the time or more. Translation: Healthy meals almost all the time,  3 or 4 meals or snacks a week that are processed or not whole foods (foods with more than 5 ingredients). That includes snacks and drinks too! If you have a Starbucks latte (has more than 5 ingredients) - that is one of your 10% meals.
3. I will meditate 4 days a week or more.
4. I will plan menus and grocery shop on the weekend.
5. I will release 10 pounds or more.

Remember the best way to achieve your goals is to Believe you can do it, and then take the action steps to make it happen. What are your goals for the month of February?




 

Freshly Baked Whole Grain Bread....what more do I need to say!

You have to try this awesome whole grain bread. In my quest for eating real food for 100 days I found this bakery Great Harvest Bread Company. They have locations all over the country, a few in Southern California. I went to the location in Pasadena the other day and picked up two loaves of the best bread I have ever tasted - Dark Russian Rye and one they call Dakota (it has pumpkin seeds and other goodies in it!). They also have some other types on the menu including: Mediterranean Olive, 9 grain and Honey Whole Wheat to name a few. You can also get a bevy of freshly made sandwiches and sweet treats there too. The website says that five pure-and-simple ingredients are the hallmark of their legendary whole grain breads:

1. Fresh-ground whole wheat flour
2. Water
3. Fresh yeast
4. Salt
5. Something sweet (usually a local honey)

They believe bread is best when you keep it simple. It's even better when you use the highest quality ingredients you can find. You can taste it and your body benefits from it.
Just like fresh-ground coffee beans make a better cup of coffee, fresh-ground grains of wheat make a better tasting - and better for you - loaf of bread.
Thanks to thier special scratch-made process, the classic breads still stay fresh for up to ten days (if you can keep your hands off it that long!).

I will be back for more of these breads. Today I had an open face hummus, spouts, and cucumber sandwich on the Dakota bread and I was in heaven! Mmmmmm......Check it out!

100 Days of Real Food Pledge

I found this awesome blog about taking a pledge to eat only REAL food for 100 days. I signed up and will be eating REAL WHOLE food for the next 100 days. Below are the rules for the original 100 Days of Real Food pledge.

What you CAN eat:

1. Whole foods that are more a product of nature than a product of industry
2. Lots of fruits and vegetables (we recommend that you shop for these at your local farmer's market.
3. Dairy products like milk, unsweetened yogurt, eggs, and cheese
4. 100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread. Great Harvest Bread is so yummy!
5. Seafood (wild caught is the optimal choice over farm-raised)
6. Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
7. Beverages limited to water, milk, all natural juices, coffee & tea, and, to help the adults keep their sanity, wine and beer!
8. Snacks like dried fruit, seeds, nuts and popcorn
9. All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation
10. Also check out the Recipes & Resources page for a more detailed list of meal options including links to recipes

What you CANNOT eat:

1. No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat…not just “wheat”)
2. No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
3. Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
4. No deep fried foods
5. No “fast foods”

Stop before you eat that snack!

Stop before you open that 100-calorie pack of cookies, know this: despite its small size, these processed snacks can make you hungrier. They contain artificial sweeteners and these types of sugar can stimulate your appetite. Choose one of these healthy alternatives:

• apple with 2 tsp of peanut butter
• 10 unsalted almonds or cashews
• 1/2 a small avocado
• a 7-grain waffle with 2 t. nut butter (almond, cashew, peanut)
• 2 cups of unbuttered popcorn
•  a string cheese with 4 whole-wheat crackers 
• carrots with 1 T. hummus
• rice cake with 2 t. peanut butter 
• any piece of fruit (even a banana)
• celery with peanut butter

What healthy snacks will you choose?

Cleanse Progress

I am still plugging along on the cleanse. It is a little more difficult as the days go on, but I must remember the benefits and that I have one more week to go.

The benefits of a cleanse are as follows:

• reset metabolism
• increase energy
• release weight
• kick cravings and habits
• learn to prepare and cook healthy foods
• identify food sensitivities
• increase knowledge about nutrition
• feel confident in your ability to stay healthy long term

Killer Kettle Bells

Have you ever done a Kettle Bell work out? Oh boy! These things are tough, but in a good make your muscles work way. They look like some sort of Medieval instrument of war, but boy do they help you get a good work out. Needless to say this is what I did for my workout this morning. And, I am a wee bit sore!


Description of Kettle Bell from Wikipedia -
The kettlebell or girya (Russian: ги́ря) is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.
Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg). The term Pood is often used to refer to measurements of weight; it is defined as roughly 16 kilograms (35 lb).
Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, similar to Indian clubs or ishi sashi. This facilitates ballistic and swinging movements.By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once and in a way that mimics real world activities such as shoveling or farm work.

Weew! That sounds pretty hard-core, but really it is a great workout. If you are looking for something new to try - maybe next time try a Kettle Ball workout!

Here is a short video I found on YouTube with a little instruction on how to swing a Kettlebell. Check it out.
Kettlebell Swing Instruction Video

Happy Swinging!

A Yummy Healthy Recipe

Salmon with Mushrooms and Red Pepper Sauce

• 2 large red bell peppers
• 3 tablespoons fresh lemon juice
• 1 teaspoon brown sugar
• ½ teaspoon Celtic sea salt
• 2 tablespoons olive oil
• 1 small onion, diced
• 6 ounces shiitake mushrooms, sliced
• 4 salmon fillets, 6 ounces each
• more olive oil, for salmon
• more salt, for salmon
• parsley, minced

Instructions
Pepper Puree

1. Place peppers in a baking dish in the oven at 350°
2. Roast for 10-20 minutes, until skin begins to shrivel
3. Allow peppers to cool, remove stems, then slit open and remove seeds
4. Place peppers, lemon juice, brown sugar and salt in a blender and puree until smooth
5. Transfer pepper mixture to a small sauce pan and warm slightly

Mushroom Mixture

1. Place the oil in a sauté pan over medium heat
2. Add the onion and sauté for 1 minute, then add the mushrooms
3. Reduce heat, cover and cook for 10 minutes

Salmon Preparation

1. Turn oven on to 500°
2. Leave the skin on the fish; rinse and pat dry with paper towel
3. Place fish skin side down on a metal baking sheet
4. Rub fillets liberally with olive oil, then sprinkle with salt
5. Reduce oven temperature to 275°, then put sheet with salmon on lowest rack
6. Roast 8 to 13 minutes, so that centers of thickest part of fillets are still translucent when cut into with a paring knife

To serve, pour the puree and the mushrooms over the salmon. For a fancier presentation, pour the puree onto the plate, and then place the salmon on the puree and top with the mushroom mixture. Enjoy!

My Holistic Health Coach Library

Believe it or not this is my Holistic Health Coach Library (or should I say part of it - the rest of my books are on a shelf behind my desk.) And, some are scattered around my home too.) All in all I have more than 200 books on diet, spirituality, health, career, healing, detoxing, relationships, angels, etc. written by authors from Deepak Chopra, Louis Hay and Doreen Virtue to Drs. Andrew Weil, Mehmet Oz, Barry Sears and many, many more. And, I have read almost all of them cover to cover. As you can see I also have a few other things on my bookshelf - a ceramic cat I picked up on a trip to Turkey, a photo of my Dad and me at a golf tournament, a photo of my husband and me, and some good friends an a trip to San Francisco, a horseshoe, a rock with a hundred mile marker commemorating the trip I took to Utah where I walked 100 miles in a one week, several dog figurines (I love dogs!), and a couple of abstract art objects my brother brought me back from a trip to Brazil.

Just thought I'd share!

Breakfast Really is the Most Important Meal of the Day

Isn't that what your mother always told you? EAT YOUR BREAKFAST!  Being on this cleanse, I now also believe this is so true. And, now that I haven't been eating unhealthy snacks in the evening, when I get up in the morning I am really hungry and crave something healthy. So, for the last couple of days I have made steel cut oats with a few dates and almonds added for a little sweetness, plus two hard boiled eggs and a apple. This really starts my day off right. And, it is nummy! When I have completed this cleanse I am probably going to start many mornings with a healthy shake in my Vita Mix. Here's one of my favorite recipes.

Ingredients:
1/2 cup almond milk (use any milk)
1 scoop of rice (or any non whey) protein powder
1/2 banana
1/4 cup organic blueberries (frozen or fresh)
1/4 cup mixed organic strawberries (frozen or fresh)
1 cup of organic kale
1 tsp maple syrup or Agave
Blend it in the blender and you have a great start to your day!

You could also add a few nuts or some flax seed to the mix. 

Enjoy!

Food is Fuel

Food is the fuel that makes our bodies run. This "fuel" that we put in our bodies really does affect our lives in many ways other than just the calories that this fuel contains. A calorie is not a calorie in my book!  Food affects how well our organs function, our emotions, our energy and stress levels, our memories and much, much more. The "fuel" we put into our bodies is so important in all aspects of living.  What we eat is what our cells are made of, right? So, if we eat fast food and sugar, alcohol and processed foods all the time then that is what our bodies become. A big blog of processed chemicals! Yuck! Besides probably not feeling the best on this type of diet, the biggest effect this type of diet has on our bodies is in the cells we can't even see - causing a host of problems from gastric upset, to dull skin, bad memory, and slow reflexes to a host of diseases. And, this is something that I have always known at least logically, but how good does a piece of pizza or a donut taste?  But, at what cost? Being on day five of my cleanse eating only organic chicken, fish and eggs, and brown rice and a bevy of fruits and vegetables, I am really seeing a big difference in the way I feel. I can't even imagine how I will feel after doing this for 24 days and beyond. My knees don't ache, my skin is clearer, my mind is more focused, and my mood has improved considerably. And this is in only five days!  I don't think that I really ate all that bad before this - I would usually eat pretty healthy during the week, but eat a few things like pizza, pasta and wine on the weekends. Okay, I guess that is pretty bad!  I think that I really get the concept of "food is fuel" now, and I want this “engine” to be at peak performance (it is a Maserati, after all! Haha) so I'm keeping the course. And, I feel great! Not to say that I won't ever eat another piece of pizza or donut again, but if I do I will know that these "foods" (I say this questionably) are not fueling my body.  So, what are you “fueling” your body with?

Smelling the Coffee

I am on my third day of my 24 day cleanse, and so far so good. And, believe it or not I don't really even miss coffee. I thought I would be writhing in pain, tired, grumpy and in an all around funk abstaining from coffee for the duration of the cleanse. After all I was one of Starbucks best customers last year - I hate to admit it but I probably gave them more than $1000 last year as a four plus times a week latte drinker (Chai and Pumpkin Spice in the winter). I  still do love my coffee, but it is good to know that I can live without it! I think my love of coffee, or should I call coffee habit is really just that a habit - a ritual. Making the coffee, savoring the smell the brewing coffee, pouring it into the cup and adding the soy creamer (I graduated from Coffeemate years ago!), and then sitting and sipping it until I'm ready to really start my day - that was the old routine. Well, I have to admit that I still made coffee (for my husband) the last three mornings so I guess I got in part of the ritual. Then instead of pouring my cup of coffee, I made a cup of tea. I didn't linger watching the Today show the last few mornings either - I guess that was habit too. This makes me wonder how much of everything that I do is habit. My guess is that I was on auto pilot much of the time in the past. But, in my quest I am beginning to awaken from the sleep of habit and auto pilot to see a wonderful exciting world full of possibilities, love and joy - without coffee!

New Year. New Resolve.

As I sit here writing this I am full of faith knowing that 2012 is going to be a great year for me! I am so excited about the changes that are coming in the next twelve months. It is a gorgeous sunny and warm day in California. What a glorious way to start the New Year. I feel in my heart and soul that this is MY  year - this is the year I make it all happen. I just know it! I know that this year will be the year of awesome results. I will complete my Institute of Integrative Nutrition certification as a Holistic Health Coach in May. And, I will complete my ISSA Certified Personal Training Certification by June of this year. So, change is in the air - a new career for this girl! I am teaching again this Spring semester - Small Business Management - how appropriate! Teaching this class will give me all the tools I need to start my Real Whole Living Holistic Health Coaching business, which will allow me to help others attain the health and fitness they desire while ensuring that I live a healthy lifestyle too. I'm also going to be working more with groO to help grow this business in 2012, as well. This is going to be the year of growth - mind, body and spirit! I’m ready to shine in 2012. 

Plus, I will be writing more, and expressing my feelings along the way. So, stay tuned for three blog posts a week - Monday, Wednesday and Friday.  I'll be talking about real raw emotions and probably some tough subjects for me and maybe for others, as well. Today I have a raw emotional subject I’d like to discuss.  I would bet that many are asking yourself the same question right about now.  Should I quit drinking? After a few nights in Las Vegas staying up until all hours of the night - 3 a.m. (I know I’m too old for that!) and a crazy New Year’s Eve with friends at a dueling piano bar, I am wondering if alcohol (wine) may not serve me anymore. I feel like it is hindering my progress, and I think that abstinence might be the key to a successful 2012. These are my thoughts today, after a week or more of an alcohol induced haze that included eating way too many unhealthy foods and little or no exercise. Tomorrow I begin a 24 day cleanse eating only whole foods - fruits, vegetables, fish, chicken, eggs, nuts, and whole grains - and taking a cleansing supplement. This should set in me in the right direction for the New Year and propel me to an exceptional 2012! I think life will be much more authentic without alcohol in my life. I mean if I am going to be a Holistic Health Coach shouldn’t I be leading the healthiest life possible? YES! Two years ago when I began this journey it was all about losing weight. Now I realize that it is about gaining health and that is what I will be doing this year!