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Using Journaling & Scheduling as Tools for Success

The New Year begins with good intentions-plans for making positive changes to create a healthier lifestyle. However, these changes will not happen overnight and it’s important to know that progress and habits take time. So how can we stick to these plans? What tools can we use to be successful? Start with these tips to get starting journaling and scheduling in order to hold yourself accountable.

  • Tracking Progress

The New Year always starts off resolutions of new exercise programs and healthy eating habits. Many individuals begin a new exercise program with the best intentions, but may fall short of their goals. This can happen for a number of reasons, but often not seeing immediate results can be deterring. Maintaining an exercise journal helps a person keep track of progress. You are able to see firsthand how far you’ve come while sticking to a stead >exercise routine.

  • Making Gym Appointments

Doctor appointments, kid’s soccer games, work meetings- these all end up on the calendar. They are appointments which need to be kept, same as your gym appointments with yourself or your trainer. Keeping a schedule is more effective than just keeping a to-do list. When you carve out time for a specific activity or project, you’re far more likely to stick to it. If it’s not on the calendar, you may forget about it. Prioritize your agenda by scheduling time for the gym and adding it to the calendar.

  • Recording Nutrition Habits

Whether you are being honest with yourself or just knowing that someone (i.e. exercise physiologist or nutritionist) is going to read the journal, you are being held accountable. Food logs help make us self-aware of what are putting into our bodies-whether it’s too much or too little. Knowing that someone else is going to review the journal may also help us stay on the right path towards our goals. This journal can also be used to reflect back on successes or which areas still need improvement.

 

By Louise Mills-Strasser, M.S.

Recipe of the Week: Immune-Boosting Chicken Soup

Serves: 8

INGREDIENTS:

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup mushrooms, sliced
  • 10 cloves garlic, minced
  • 8 cups chicken stock
  • 2 bay leaves
  • ½ tsp. turmeric
  • ½ tsp. crushed red pepper
  • 1½ tsp. sea salt
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 3 cups shredded rotisserie chicken
  • 2 cups baby kale leaves

INSTRUCTIONS:

  1. In a large pot or Dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
  2. Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
  3. Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!

NUTRITIONAL INFORMATION:
Serving Size: 1½ cups
Calories: 253 • Fat: 6.5 g • Carbs: 20.6 g • Fiber: 6 g • Protein: 28 g • Sugars: 3.5 g

 

Original recipe can be found here!

Building Accountability

We have all heard a million times how important exercise is for us but most of the time we would rather do just about anything else. Unfortunately, missing that one day can be a slippery slope and it may be difficult to get back on track. A great way to bypass this struggle is to find a workout partner. These people can come in many shapes and sizes but finding a buddy has been proven to result in an increase in attendance and adherence. Having an exercise partner works two ways as well. While you and your partner push each other, you also hold each other accountable and provide motivation for one another. Some partners can even push each other to new heights with a little friendly competition. That being said, not all partners are created equal and finding the right one can be a challenge.

When considering who can or cannot be your partner it is wise to compare your goals to theirs, your individual levels of fitness and whether they will be a true partner or a distraction. The best of partners tend to have an emotional connection with each other and a study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits.

Partners can be your friends/colleagues, a group or a trainer. Friends/colleagues work best for those who find it hard to get to the gym on their own. This dynamic works best when goals and fitness levels are fairly close. Sometimes, it can work when the fitness levels are different so long as the higher skilled partner can help the newer one while focusing on their own progression. The group setting is best for those who like to combine exercise and social time. Group classes are a great way to meet new people with fitness-minded goals. Lastly, working one-on-one with an Exercise Physiologist takes a load of the pressure off you. EP’s are able to motivate and support you, all the while developing a program that best benefits you. Whether you are experienced and struggling to get to the gym or a newcomer seeking some guidance, having an exercise physiologist to work with you can help you reach your goals.

 

By Julian C. Lee

Recipe of the Week: Chicken and Wild Rice Bowl

Serves: 2 | Serving Size: 1 cup wild rice, 1 cup vegetables and half of the chicken

Ingredients 

  • 3/4 cup wild rice
  • 2 teaspoons olive oil, divided
  • 12 medium Brussels sprouts, trimmed and halved
  • 1 large carrot, halved lengthwise and thinly sliced
  • 1 teaspoon fresh lemon juice
  • 7 ounces chicken breast, thinly sliced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 2 tablespoons chicken stock
  • 1 teaspoon tamari soy sauce
  • 2 medium scallions, thinly sliced

Directions

  1. Bring about 3 cups of water to a boil in a small pot over high heat. Add the wild rice, return to a boil, then reduce to a simmer. Cook for about 20 minutes for hand harvested wild rice, or up to 45 minutes for cultivated wild rice. When the rice is tender, drain and keep warm.
  2. In a large skillet, spread 1 teaspoon olive oil and place over medium-high heat. Place the Brussels sprouts in the pan, cut side down and sprinkle the carrots in between them. Let sear until browned, about 1–2 minutes, then start stirring and moving the vegetables around with a spatula until there are browned spots on them and they are crisp-tender. Drizzle the lemon juice over the vegetables and toss to mix. Keep warm.
  3. Toss the chicken slices with thyme and sage until well-coated. Spread the remaining 1 teaspoon olive oil in a large skillet and place over medium-high heat. Place the chicken strips in the pan and let brown for about 2 minutes without moving, then turn the pieces and cook for about 1 1/2 minutes, until just browned and cooked through. Transfer the chicken to a plate. Deglaze the pan with chicken stock and tamari—bring to a boil, then pour over the wild rice.
  4. Divide the wild rice between two low bowls, then arrange half of the vegetables on each bowl and top with half the chicken. Sprinkle with scallions and serve immediately.

Nutrition (per serving): Calories: 441
Fat: 7g; Carbohydrate: 61g; Dietary Fiber: 10g; Sugar: 6g; Protein: 37g

 

This recipe is originally from MyFitnessPal. Find it here along with hundreds of other great recipes!

Developing Strong Habits

Many people have goals to live healthier lifestyles through nutrition and exercise.  The desire to change is often reflected by good intentions to adopt new behaviors such as eating foods that are good for you and exercising every day.  However, unhealthy habits may easily override an individual’s good intention.  Here are a few helpful tips to make small changes that will make large differences. 

  • Place Exercise Clothing on the Couch
  • Put exercise equipment (dumbbells stationary bike) where you engage in sedentary behavior
  • Join a gym that is located between work and home
  • Buy single servings of soda rather than one-liter bottles
  • Place snacks in single-serving baggies
  • Make healthy snacks more noticeable than unhealthy snacks
  • Create a pantry that is not near the kitchen or television

Strong habits, good or bad, are performed frequently in the same context whereas weak habits are performed irregularly.  Making conscious decisions to eat better and exercise more may not be enough.  It is far easier to engage in sedentary pursuits than physical activity.  When physical activity alternatives are convenient compared to inconvenient sedentary activities, people spend increased time being physically active.

Bad habits such as unhealthy eating provide instantaneous reinforcement, while healthy eating and exercise requires a long term commitment to realize benefits.  These modifications may help prevent unwanted behaviors and encourage healthy ones.

 

By Brandon Ayala, CSCS

Recipe of the Week: Roasted Chicken & Winter Squash Salad

4 servings
Prep Time: 25 min
Ready In: 45 min

Ingredients:

  • 2½ pounds delicata squash
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons whole-grain mustard, divided
  • 3 cloves garlic, minced
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
  • 1 teaspoon grated lemon zest
  • 2 tablespoons lemon juice, divided
  • 1 teaspoon ground pepper, divided
  • ½ teaspoon salt, divided
  • 1 pound boneless, skinless chicken breast
  • 1 tablespoon pure maple syrup
  • 1½ teaspoons fresh thyme leaves
  • 8 cups mixed salad greens
  • 4 teaspoons grated Parmesan cheese
  • 4 teaspoons salted roasted pumpkin seeds

Directions:

  1. Preheat oven to 425°F. Coat a large rimmed baking sheet with cooking spray.
  2. Cut squash in half lengthwise and remove seeds. Cut crosswise into 1-inch slices.
  3. Combine 1 tablespoon oil, 1½ tablespoons mustard, garlic, rosemary, lemon zest, ½ tablespoon lemon juice, ½ teaspoon pepper, and ¼ teaspoon salt in a large bowl. Add chicken and the squash and stir to coat. Arrange in a single layer on the prepared pan.
  4. Bake, without stirring or flipping, until the squash starts to brown and the chicken reaches an internal temperature of 165°F, 20 to 22 minutes. Transfer the chicken to a clean cutting board and slice.
  5. Meanwhile, whisk the remaining 2 tablespoons oil, ½ tablespoon mustard, 1½ tablespoons lemon juice, maple syrup, thyme, and the remaining ½ teaspoon pepper and ¼ teaspoon salt in a medium bowl. Add greens and toss to coat.
  6. Divide the greens among 4 serving plates. Top with the chicken and squash, Parmesan, and pumpkin seeds.

 

Nutrition:

Serving size: 2 cups salad, 3 ounces chicken and 2 slices squash
Per serving: 415 calories; 17g fat; 7g fiber; 39g carbohydrates; 31g protein; 10 g sugars

 

Original recipe from EatingWell.com can be found here!

 

Recipe of the Week: Spaghetti Squash Lasagna with Broccolini

Serves 4
Ready in 40 minutes

Ingredients:

  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1 tablespoon extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • ¼ teaspoon crushed red pepper
  • 2 tablespoons water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • ¼ cup shredded Parmesan cheese, divided
  • ¾ teaspoon Italian seasoning
  • ½ teaspoon salt

Directions:

  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper; cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
  5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

 

Nutrition Information:

Serving size: ½ stuffed squash half
Per serving: 194 calories; 11g fat; 2g fiber; 15g carbohydrates; 11g protein; 5g sugars;

 

Original recipe from EatingWell.com can be found here!

The Importance of Habit Forming

You’ve heard it talked about, time and time again; “Healthy habits make healthy people”. But how do our old and new habits influence the way we live? At its most basic level, a habit is an autonomous, regular behavior. So in order to create or change a habit, some activity or reaction must be performed over and over again consciously until the brain takes over and sets that behavior as automatic.

Enter: Brain. The brain wants to make life easier on itself, it does not want to have to think, problem solve, or use logic any more than needed and because of this, your brain will respond to a repeated action by streamlining it – freeing up space to think about the funny cat video that Karen sent yesterday. This happens on a three step process called a “Habit Loop.” Step one is a cue or trigger. The cue will signal the beginning of that streamlining process. The cue can be anything; a place, an emotion, a sound, or a person. The next step in the loop is the routine. The routine is whatever behavior is most associated with that cue. The third and final step in the loop is the reward. This is the pot of gold at the end of the loop, the brain will release a bunch of feel good chemicals to let you know that you have done a good job, and thus, are more likely to perform that habit again in the future.

So why is it important to understand this process? Positive and negative habits effect up to 40% of someone’s decision making, without them even being aware of it. If someone can consciously alter a negative habit into a positive one, and create a shortcut into a positive habit loop, they can #lifehack their way to greater levels of health and happiness without even thinking about it. Each day, the small changes someone repeatedly makes will become an automatic part of their life. If these changes are made with the intent to improve ones life, they are added to a habit loop of constant improvement by the brains own streamlining design. The more of it we do, the more effortless it becomes.

 

By Matthew Rhodes, M.S.