A new year allows people to mentally press the reset button and put the bad in the past and reignite hope for the future. We all become a little more attentive to our current state. We look at our jobs, relationships, and most often health and ask ourselves, is this where I want to be? Most of us are driven to do a little more, push ourselves harder and set the bar high. The problem is sometimes the bar is so high, that it is out of our reach. When we are on the highest tip of our tippy toe and still cant reach the bar, that’s when we all give up. Essentially all that is accomplished is some sore feet and a deflated self esteem. So with that said, heres my advice to you in 2015.
Set realistic goals. Set small goals. The more tasks you can accomplish the more confidence and drive you will have to do more. Here are some I think you all can do!
Drink more water!
Start with one glass as soon as you get up and one right before you go to bed. There’s two more that you probably weren’t having before. Just leave two glasses on your night table.
Eat more protein.
Choose a time of day where you feel the most noshy. That’s when I want you to add that extra protein. Do this once a week and see how you feel. Here are some ideas:
Breakfast: Scramble eggs or egg whites and eat those with what you normally eat. Add protein powder to your shakes or to your homemade breakfast bars.
Lunch: Add a lean source of protein to your salad or sandwich such as chicken, fish or tofu.
Dinner: Choose a lean meat to accompany vegetables and a complex carbohydrate.
Snack: Nuts, peanuts, nut butter, hummus… only rule here is to keep an eye on the portions. Follow the serving size on the label.
Cut back on sugar.
I love something sweet after something savory but it doesn’t always have to be a chocolate bar. If dessert is your weakest point, once a week have fruit with a tablespoon of almond butter for dessert instead of cake. Try it for a week and you’ll realize you don’t need more than that.
If you don’t ever exercise, go for half an hour walk once a week for a month. Increase at your own pace, before you know it you might even be jogging. Cold outside? Head to youtube and do 5 minutes of a HIIT (high intensity interval training) workout. Increase your time as you get in shape! Seems attainable right?
Get in the kitchen!
Making your own food allows you to be fully in control of what goes into it. Mark off three days/month on a calendar that will be your cooking days. You can do it.
Leave your phone at home once a month when you are heading out for one meal with loved ones. It feels really good to fully be in the moment sometimes.
Do for others.
Sometimes doing the smallest thing for someone else will make you just as happy as them.
Indulge once a while. Life is about living in moderation. There is no point in eating that piece of cake if you beat yourself up about it for the next week. Make it a point to have something sinful at least once a month and thoroughly enjoy it without any guilt. Make it a rule so you never feel bad about it again. ENJOY! You can get back on track again tomorrow.
To get you started, I am sharing my recipe for Nut and Seed bread that I make almost every Sunday. It is packed with superfoods, healthy fats, fibre, omega 3’s and protein. It is the perfect way to start your day without the guilt you feel from having that baguette. This recipe is adapted from Deliciously Ella’s Superfood Bread. I added a few of my own ingredients to give it a super crusty crust and slightly sweet flavour. All you need is a food processor and a big bowl and you’ll be able to make this bread in 5 minutes or less! Top with nut butters and jam, avocado, or poached eggs for a hearty and well balanced meal. Bon Appetit and Happy New Year!
• 1 tbsp coconut oil or olive oil for greasing
• 1 cup roasted pumpkin seeds + extra for sprinkling
• 1/4 cup slivered hazelnuts (any nut or seed will work too!)
• 1 cup almond flour
• 1 cup buckwheat flour or gluten free oat flour
• 1/2 cup hemp hearts
• 5 heaping tbsp psyllium husk (you can find this at any health food store)
• 1/4 cup chia or flax seeds
• 1/4 cup toasted sesame seeds + extra for sprinkling
• 1 tbsp brown rice syrup (honey will work too)
• a good pinch pink salt (or to taste)
• 2 cups cold water
1. Preheat oven to 350 degrees F. Line a loaf pan with parchment paper and grease with coconut or olive oil.
2. In a food processor, pulse the 1 cup of roasted pumpkin seeds until they become a flour consistency.
3. In a large bowl add pulsed pumpkin seeds, hazelnuts, almond flour, buckwheat flour, hemp hearts, psyllium husk, chia seeds, 3 tbsp whole pumpkin seeds, sesame seeds and salt. Mix well.
4. Add 1 cup of water and stir. Then add brown rice syrup and mix until well combined. Then add remaining cup of water. Allow mixture to sit for 5 minutes so the psyllium will activate and hold loaf together. The mixture should be pretty stiff.
5. Press mixture into loaf pan and sprinkle sesame seeds on top. Pour over a tiny bit of olive or coconut oil to allow the top to crisp up.
6. Bake for 65-75 minutes or until the top is golden and crisp. Allow to cool completely before slicing.
7. Once cooled, slice at your desired thickness. The bread will keep fresh for a few days, but I like to freeze it right away. All you need to do is place a small piece of parchment between each piece and store in a freezer bag. You’ll have bread for months (if it lasts that long) Bon Appetit!