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This is the time of the year when my clients (and most people) struggle to stick to the resolutions that they made with good intentions on January 1st- lose weight, quit smoking, eat healthier, relax more, start an exercise program, write a book.
The difficulty most people face in keeping their resolutions is that changing behavior
involves more than simply vowing to do so. A lot more. So, whether you want to do more or less of something, quit something altogether or start something new, here are a few tips that can help.
involves more than simply vowing to do so. A lot more. So, whether you want to do more or less of something, quit something altogether or start something new, here are a few tips that can help. 1. Be sure the change you vow to make is something you really want, not just something you think you should do. Altering habits is hard work; if you're not going after something you really want, you set yourself up for failure.
2. Be specific about what you are going to do. Instead of vowing to "lose weight," state that you will "walk for 30 minutes three times a week and replace your daily sweetened beverage with water." State your goal in incremental, measurable, specific actions. Make sure that the goal you set is attainable, too. To go from a sitting position to running a marathon in six weeks may be too long a distance to travel in that short a time.
3. Accentuate the positive. When your goal is negative, you're reminding yourself of what you can't have or can't do. Instead of saying "I won't eat fatty foods," say "I will drink nonfat milk and have fruit for dessert."
4. Believe in yourself. Positive self-talk, affirmations and encouragement really do help. Even if you fail the first time, that doesn't mean you're doomed to failure. Be easy on yourself if you lapse. Change is often a two-steps-forward, one-step-back process. The important thing is to note what you have learned so that you can make some changes the next time.
5. Easy does it. Set your goals in short, manageable steps rather than one giant leap. Start slowly: go to the gym twice a week instead of four times; walk a block instead of a mile.
One of my clients has vowed every year for the past four years that she was going to write a novel. Following the tips above, this year she has committed to writing a page a day, three days a week. That's doable for her, and at that rate, by the end of the year, she'll be well on her way to a first draft.
If she can do it, you can too! What change do you truly long to make in your life this year?
Be that change -- You CAN do it!
I know you are busy and I also know you are often struggling with the pain, fatigue and discomfort of dealing with fibromyalgia. However, if one of your goals is to do more home-cooking this year, I would like to share what has worked for me. I understand we are all different, so use tips that work for you!'1. Plan ahead: In the winter I eat a lot of soup. Usually over the weekend, I will soak some beans and maybe some whole grains overnight. The next day I will chop some vegetables, rinse my beans and grains, throw it all in a pot with filtered water, and start cooking! I will add some fresh or dried herbs for flavor and salt goes in at the end. I don't always use recipes; as often I am creating my own concoctions that are seasonal and highly nutritious for what my body is in need of that day. I generally just throw in whatever is in season and go with what "feels" right. I conduct what I call an internal taste test to see if that particular food "feels" right or if my body desires or craves it. Usually, when your body is deficient in certain minerals or nutrients you will often crave a particular vegetable that contains it. For example, oranges contain vitamin C. Your body and mind work as a team and will lead you in the direction of higher health because they only have one agenda -- to heal you and your ultimate survival. Rely on your internal wellness barometer by asking yourself what your body needs in each and every meal and notice how you will be steered towards choices that support you.
2. Reheat on the stove. I make a big pot, so that I can eat for several days to a week. I reheat on the stove- never the microwave. If I am traveling or taking it to work, I have a great thermos that keeps it hot for hours. I recommend the investment of a good thermos.
3. Add condiments. After you have your big pot of soup in the fridge, when you reheat it, you and your family can add stuff you like. Depending on the type of soup I have made, I will add hot sauce, salt, pepper, dried herbs, Ghee (clarified butter), or olive oil.
I focused on soups, but you can use this concept for grains and beans. I make a big batch, and as I am ready to eat them, I will add condiments or add them to another dish. By the way, when you are cooking soup, you can let it simmer and walk away to do other things. It may take an hour or two for the soup to be cooked, but you do not have to stand over it the entire time. It is easier than you think! For me, soup is a whole meal if it has vegetables and beans. I might eat something else as well, but I have my protein and vegetables all in one pot.
Initially, you will need to do some planning and preparation, but throughout your week, reheating and prep is so simple and quick. In the summer, it is so quick to throw a salad together and add some grains and/or beans that you have already cooked.
In recommending any type of elimination diet or way of eating, resistance is bound to come up for most people. Usually, after most people have tried every other means to eliminate their pain and stiffness that is deteriorating their quality of life, to no avail; they finally agree to eliminate the nightshade family of foods. The most challenging aspect of the diet is to take time to read labels. Many of the nightshades are actually hidden in a wide variety of prepared foods, supplements and medications. Therefore, it you do not take time to scrutinize every label before buying or eating its contents, you will not achieve the benefits. Most people will agree that giving up potatoes is a tough sacrifice to make. In searching for alternatives, however, parsnips are just as satisfying. After you peel them, you can boil, them, mash them, slice and sauté them with onions like has-brown potatoes. You may include them in oven roasting and even make friend mashed parsnip patties from leftovers. The taste is sweeter but pleasant, and most importantly, does not cause the pain and inflammation that last for days and even weeks from consuming nightshades.
Note: Sweet potatoes and yams are NOT nightshades.
INSTEAD OF POTATOES
Parsnips contain potassium, fiber, vitamin C and are a good source of folate.
Mock Potato Casserole
A unique taste that can be altered to suit your palette and is a great substitute for scalloped potatoes.
Ingredients
2 yams or sweet potatoes
2 Walla Walla or Maui sweet onions
3 parsnips
1/3 cup chopped parsley
1 cup heavy cream *
2 garlic cloves (minced) or 2 shallots
¼ cup goat cheese
1 carrot
Peel and thinly slice yams, onions, garlic, carrot and parsnips. Bake on cooking sheet for 30 minutes at 325 F. Use a greased casserole dish (or use parchment paper) to layer the baked vegetables with cream, salt/pepper and goat cheese. Return to the oven and bake an additional 45 minutes at 325F.
Options--Sprinkle shredded cheese and parsley on top before serving.
* If using milk substitute, thicken with 1 or 2 T of either rice or tapioca flour. You can also thicken with arrowroot if you have sensitivities to either of the above.
* If you cannot tolerate cheese but can tolerate cream or yogurt, you may substitute for the cheese.
Recipe from Dr. Gloria Gilbere, N.D., PhD.
Enjoy everyone!
