Some people love New Year resolutions, others hate them. Either way, recent research shows that only about 8% of people keep them. So maybe you’ve set some resolutions in the past but haven’t been all that successful. How about setting some challenges for yourself instead? Most people like some sort of challenge vs. a resolution that feels like something we must do. Not sure where to start? Here are some suggestions for challenges you can adopt this year. Pick one or two to concentrate on, keep it simple, and keep your eye on the prize! Eat at least one serving of LEAFY greens per day Cut out processed food Eat no more than 24 grams of added sugars per day Practice gratitude daily Meditate 5 minutes per day Stop eating in front of the TV, computer or whatever else that distracts you Eat more real food Get outside for some fresh air every day, even in the winter Get 7-8 hours of sleep per night Try a new superfood every month (chia seeds, hemp seeds, goji berries…) Fill half your plate with fruits and veggies at lunch and dinner Close the kitchen after dinner Practice positive self-talk Eat when you are hungry, stop when you are 80% full Sign up for a 5K, color run, ruckus or marathon Form a walking group at work and walk daily during lunch Some tips: Set appropriate challenges. Challenge yourself enough so that its fun, but don’t make it impossible. Does this mean that you shouldn’t set a jaw-dropping, take your breath away goal? Of course not! By all means, if that inspires you and makes you want to jump out of bed in the morning do it. Just don’t forget that small changes really add up. Resolve to do it your way. There is an overwhelming amount of information available to help you with your challenge. Do your due diligence and research, but then find something that works for you. So, pick something you enjoy, and be SPECIFIC about how you will achieve it. Here’s to a happy and healthy New Year! ...
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I like to think of this as a “beginners” green smoothie. Mildly sweet, and dairy-free but still with a creamy consistency from the cashews. If your blender won’t get them to a smooth consistency you can just leave them out and substitute a quarter of an avocado instead. The Chia seeds provide an extra 4 grams of fiber and a good dose of omega 3s. 1 cup kale, fibrous stem removed 1/2 cup water 1 TB Chia seeds (optional) 1/4 banana 1/2 cup fruit (use white, yellow or green fruit if you want a gorgeous green color) 7-10 raw, unsalted cashews Ice, about 1/2 cup Put all ingredients in blender. Make sure lid is on tightly! Blend until smooth and creamy. ...
Read MoreDressing: 1/3 cup extra-virgin olive oil 1/4 cup freshly squeezed lemon juice 1/2 teaspoon salt freshly cracked pepper, to taste Shrimp: 1 pound raw shrimp ( 26/30 count) peeled and deveined 1 tsp olive oil 2 tsp Cajun Blackened seasoning wooden skewers Salad: 6 cups baby arugula, washed and spun dry 3 cups watermelon, cubed in 3/4 inch pieces 1/4 pound feta cheese, diced Preheat grill to medium. Whisk dressing ingredients together and set aside. Toss shrimp with oil, seasoning and place on grill. Grill shrimp for 2-3 minutes per side until pink. Careful, it will cook quickly! Place arugula and watermelon in large bowl. Drizzle with vinaigrette ( enough to coat lightly) and toss gently. Divide between 4 plates. Divide shrimp and feta between 4 plates and serve immediately. [supersocialshare networks=”facebook,google,twitter,linkedin,pinterest” url=”http://www.heidirothnutrition.com/2013/07/30/arugula-grille…termelon-salad/” open=”true” orientation=”line” angle=”0″ title=”Heidi’s Kitchen — Arugula, Grilled Shrimp & Watermelon...
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4 cups cubed watermelon 2 cups cubed tomatoes 1 TB red onion, minced ½ cup peeled, seeded and cubed cucumber ½ cup red or green pepper, cubed salt, to taste 3-4 TB lime juice 3 dashes Tabasco, or to taste 1 TB olive oil Place watermelon, tomatoes, onion, pepper and cucumber in food processor. Pulse until vegetables are finely chopped, but not pureed. Place vegetables in bowl and add lime juice, Tabasco, olive oil and 3/4 tsp salt. Taste and adjust seasonings as needed. Serve very cold and enjoy! Serves 6 [supersocialshare networks=”facebook,google,twitter,linkedin,pinterest,email” url=”http://www.heidirothnutrition.com/2013/07/02/watermelon-gazpacho/” open=”true” orientation=”line” angle=”0″ title=”Heidi’s Kitchen — Watermelon Gazpacho”]...
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