A Resolution You Can Stick With

Yesterday, as I browsed through various mailers, I came across a store ad featuring a woman clad in a skimpy fitness outfit. Inside the flyer were various specials for fitness equipment. I found myself shaking my head at the irony of this ad; given less than a week ago mailers were featuring glutinous amounts of food (and toys). New Year’s resolution season has officially hit. As discussed in a precious blog. I am not big on the all or nothing mentality of New Year’s resolutions, as they often set us up for failure. As I was contemplating the year of resolutions, I came across this article The Only Way to Keep Your Resolutions which has a completely different way of looking at how we make resolutions. After decades of being told to practice self control (eat less, spend less, exercise more) we have failed miserably. The article goes on to say the way we have viewed self-control is wrong. The real key? Social emotions. “Unlike reason and willpower, they naturally incline us to be patient and persevere. When you are experiencing these emotions, self-control is no longer a battle, for they work not by squashing our desires for pleasure in the moment but by increasing how much we value the future.”

My recommendation for a resolution this year? Read this article and as the author states “reflect on what you’re grateful to have been given. Allow your mind to step into the shoes of those in need and feel for them. Take pride in the small achievements on the path to your goals. Doing so will help ensure that every future New Year’s Eve will have more to celebrate than to regret.”

Ask Yourself

The busyness of the fall is swiftly followed by the buzz of the holidays.
But take a moment to reflect on how you and your team are functioning.
Is your team running on all cylinders? Are you operating with minimal chaos (and drama)? How is everyone’s attitude? How is yours?

    • If you have someone whose work is not up to snuff, ask yourself:

are they not right for the position or not ready?

    There is a difference. And if they are not ready – you MUST ask yourself: do I have the time and resources to develop them?
    • If you have someone who is regressing, ask yourself:

do they know what I expect of them?

    Or, have they lost interest because they’re under challenged?
    • If you have someone whose work is great, but they resist feedback or have a crusty attitude, ask yourself:

do I have the courage to talk with them about their attitude?

Comfort Pho Bowls

Choose 1 from each grouping:
1. Grain: rice, noodle, quinoa, farro, barley
2. Protein: chicken, shrimp, pork, beans, egg, tofu
3. Veggie: broccoli, squash, brussel sprouts, mushroom, eggplant
4. Greens: kale, spinach, bok choy, swiss chard
5. Broth: chicken, veggie, pork, fish
6. Spice: hot sauce, herbs
7.Crunch: carrots, cucumbers, cabbage, kimchi, scallions, peppers

Per serving, layer in order in wide mouth bowl:
⅓ c cooked grain
⅓ c cooked and chopped protein
⅓ c roasted or steamed veggie
¼ c julienned greens
½ c+ hot broth
spice to taste
top with shredded or chopped crunch

Great way to use leftovers, any combo works!

Talk is Not Cheap

Humans are (still) social creatures wired to connect. It’s true.
And since in addition to loving food, we love people and serving others, we will always keep the conversation going about how to have a better conversation: one that leaves you and the other person feeling inspired, engaged, and basically — really good.

Watch this short TED Talk: 10 ways to have a better conversation
(It’s not just about eye contact…as she says: there’s no reason to show you are paying attention…if, in fact…you are paying attention!)

1. Don’t multi-task (physically or mentally). Be present.
2. Don’t pontificate: if you want to state opinions without discussion, write a blog! Enter every conversation assuming you have something to learn.
3. Use open-ended questions: what was that like, how did that feel, what do you think.
4. Go with the flow – meaning, let thoughts come as you are listening but let them go. Don’t check out of listening because you’re cueing up that random thought or story you want to share.
5. If you don’t know, say you don’t know.
6. Don’t equate your experience with theirs. All experiences are individual.
7. Try not to repeat yourself, it’s condescending and boring.
8. Stay out of the weeds. That detail you are trying to remember (exact year or place) really isn’t that important to others.
9. Listen. This is the most important skill humans can develop. No man ever listened himself out of a job (quoting Calvin Coolidge).
10. Be brief.
Do all of these and be prepared to be amazed.

Talk is Not Cheap

Humans are (still) social creatures wired to connect. It’s true.
And since in addition to loving food, we love people and serving others, we will always keep the conversation going about how to have a better conversation: one that leaves you and the other person feeling inspired, engaged, and basically — really good.

Watch this short TED Talk: 10 ways to have a better conversation
(It’s not just about eye contact…as she says: there’s no reason to show you are paying attention…if, in fact…you are paying attention!)

1. Don’t multi-task (physically or mentally). Be present.
2. Don’t pontificate: if you want to state opinions without discussion, write a blog! Enter every conversation assuming you have something to learn.
3. Use open-ended questions: what was that like, how did that feel, what do you think.
4. Go with the flow – meaning, let thoughts come as you are listening but let them go. Don’t check out of listening because you’re cueing up that random thought or story you want to share.
5. If you don’t know, say you don’t know.
6. Don’t equate your experience with theirs. All experiences are individual.
7. Try not to repeat yourself, it’s condescending and boring.
8. Stay out of the weeds. That detail you are trying to remember (exact year or place) really isn’t that important to others.
9. Listen. This is the most important skill humans can develop. No man ever listened himself out of a job (quoting Calvin Coolidge).
10. Be brief.
Do all of these and be prepared to be amazed.

Holiday Hazelnut Maple Biscotti

In an effort to simplify my life this holiday season, a theme that resonates with me every year, I have been thinking about ways to pare down my life. This thought started with a simple trip to the grocery store where I noticed the shelves were filled with an overabundance of holiday food items, that sadly, go to waste. It goes without saying that we live in a world of abundance, particularly when it comes to food. Of course, this is not a blog about world hunger, but it certainly gives you something to think about in this season of plenty.

Obviously, being a nutrition professional, I have a love of food so I am not going to totally forgo the joy of baking, just stick to my favorites that I know will be savored by family & friends alike. My personal favorite holiday treat is Hazelnut Maple Biscotti; nothing beats this divine combination of chocolate and hazelnuts.

So, I will savor my biscotti and all the simple pleasures the season has to offer.

Hazelnut Maple Biscotti
Hazelnuts (a tree nut) are a good source of folate & dietary fiber.

½ cup pure maple syrup
½ cup hazelnut butter (I ground my hazelnuts which is actually pretty simple)
¼ cup butter
2 eggs, slightly beaten
1-teaspoon vanilla
1-tablespoon hazelnut liquor (optional)
3 cups whole-wheat pastry flour
½ cup brown sugar
½ teaspoon baking powder
½ teaspoon salt
½ cup lightly toasted hazelnuts
Semi-sweet or Bittersweet Chocolate for drizzle

Preheat oven to 325. Line cookie sheet with parchment or silpat. In a medium bowl, cream together maple syrup, hazelnut butter and butter. Add eggs, vanilla and liquor, blending well. In a larger bowl, combine flours, brown sugar, baking powder and salt. Stir to blend. Make a well into dry ingredients, add egg mixture and mix until incorporated. Add nuts. (Knead by hand if necessary). On a lightly floured board, divide dough into half and roll into 2 14-inch logs. Place logs on prepared sheet, then flatten about 1 inch high. Bake for 25 minutes or until loaves spring back when touched lightly. Remove from oven and let cool completely. Reset oven to 300. Slice cookies on the diagonal. Place slices flat on baking sheet, and bake for 25 minutes (a lot of this process is trial and error; I like my cookies crisp so I bake longer). Remove from oven and let cool. Drizzle with chocolate (or dip in chocolate) if desired.

Holiday Hazelnut Maple Biscotti

In an effort to simplify my life this holiday season, a theme that resonates with me every year, I have been thinking about ways to pare down my life. This thought started with a simple trip to the grocery store where I noticed the shelves were filled with an overabundance of holiday food items, that sadly, go to waste. It goes without saying that we live in a world of abundance, particularly when it comes to food. Of course, this is not a blog about world hunger, but it certainly gives you something to think about in this season of plenty.

Obviously, being a nutrition professional, I have a love of food so I am not going to totally forgo the joy of baking, just stick to my favorites that I know will be savored by family & friends alike. My personal favorite holiday treat is Hazelnut Maple Biscotti; nothing beats this divine combination of chocolate and hazelnuts.

So, I will savor my biscotti and all the simple pleasures the season has to offer.

Hazelnut Maple Biscotti
Hazelnuts (a tree nut) are a good source of folate & dietary fiber.

½ cup pure maple syrup
½ cup hazelnut butter (I ground my hazelnuts which is actually pretty simple)
¼ cup butter
2 eggs, slightly beaten
1-teaspoon vanilla
1-tablespoon hazelnut liquor (optional)
3 cups whole-wheat pastry flour
½ cup brown sugar
½ teaspoon baking powder
½ teaspoon salt
½ cup lightly toasted hazelnuts
Semi-sweet or Bittersweet Chocolate for drizzle

Preheat oven to 325. Line cookie sheet with parchment or silpat. In a medium bowl, cream together maple syrup, hazelnut butter and butter. Add eggs, vanilla and liquor, blending well. In a larger bowl, combine flours, brown sugar, baking powder and salt. Stir to blend. Make a well into dry ingredients, add egg mixture and mix until incorporated. Add nuts. (Knead by hand if necessary). On a lightly floured board, divide dough into half and roll into 2 14-inch logs. Place logs on prepared sheet, then flatten about 1 inch high. Bake for 25 minutes or until loaves spring back when touched lightly. Remove from oven and let cool completely. Reset oven to 300. Slice cookies on the diagonal. Place slices flat on baking sheet, and bake for 25 minutes (a lot of this process is trial and error; I like my cookies crisp so I bake longer). Remove from oven and let cool. Drizzle with chocolate (or dip in chocolate) if desired.

Part 2-Habits for Weight Loss & Maintenance

Last month’s blog covered Part 1 of habits for weight loss & maintenance. The article outlined the 7 Habits of People Who Lost 30 + Pounds & Kept the Weight Off As stated previously, while none of this is earth shattering, it is another reminder that successful weight loss & maintenance require life long healthy habits.

Habits 5-7

5. Daily exercise is a priority
Almost all (90 percent) registry participants exercise for about one hour every day. This habit is especially effective because nutrition & exercise work hand in hand for weight loss. Additionally, working out can help build more defined muscles. The most effective ways to change your body composition is to add strength training and/or high-intensity interval training (HIIT) to your workout routine.

6. Weekly Weighing
Seventy five percent of registry participants weigh themselves at least once each week. While weighing may not be the best tool for everyone, for some, the number on the scale can also be a motivation to implement healthy habits in the first place. For the study participants, hitting an “all-time high in weight” is a common trigger for someone to want to lose weight. Frequent weighing also helps participants avoid the scale creeping up without noticing. Monitoring weekly can catch a one- to two-pound weight gain. It’s a good idea to weigh in occasionally, but guilt-tripping yourself each time you step on a scale is a big no-no. Instead, think of that number as a valuable data point that can help you troubleshoot and plan for the coming weeks.

7. No Binge TV watching
Finding time for healthy habits can be challenging so why waste your precious time engaging in a sedentary activity like TV watching. This doesn’t mean you have to give up television to see success, but you should limit your screen time. Most registry participants watch less than 10 hours a week. By limiting screen time, they can make more time for other activities (i.e. exercise).

The Bottom Line

It would be nice to think that these people are privy to some super secret way to lose a lot of weight and keep it off. But the simple truth is that there is no secret; it takes hard work, consistency and patience to see results that last.

Source

Part 2-Habits for Weight Loss & Maintenance

Last month’s blog covered Part 1 of habits for weight loss & maintenance. The article outlined the 7 Habits of People Who Lost 30 + Pounds & Kept the Weight Off As stated previously, while none of this is earth shattering, it is another reminder that successful weight loss & maintenance require life long healthy habits.

Habits 5-7

5. Daily exercise is a priority
Almost all (90 percent) registry participants exercise for about one hour every day. This habit is especially effective because nutrition & exercise work hand in hand for weight loss. Additionally, working out can help build more defined muscles. The most effective ways to change your body composition is to add strength training and/or high-intensity interval training (HIIT) to your workout routine.

6. Weekly Weighing
Seventy five percent of registry participants weigh themselves at least once each week. While weighing may not be the best tool for everyone, for some, the number on the scale can also be a motivation to implement healthy habits in the first place. For the study participants, hitting an “all-time high in weight” is a common trigger for someone to want to lose weight. Frequent weighing also helps participants avoid the scale creeping up without noticing. Monitoring weekly can catch a one- to two-pound weight gain. It’s a good idea to weigh in occasionally, but guilt-tripping yourself each time you step on a scale is a big no-no. Instead, think of that number as a valuable data point that can help you troubleshoot and plan for the coming weeks.

7. No Binge TV watching
Finding time for healthy habits can be challenging so why waste your precious time engaging in a sedentary activity like TV watching. This doesn’t mean you have to give up television to see success, but you should limit your screen time. Most registry participants watch less than 10 hours a week. By limiting screen time, they can make more time for other activities (i.e. exercise).

The Bottom Line

It would be nice to think that these people are privy to some super secret way to lose a lot of weight and keep it off. But the simple truth is that there is no secret; it takes hard work, consistency and patience to see results that last.

Source

Part 1-Habits for Weight Loss & Maintenance

Last month’s blog covered the topic of long-term weight loss success. The age-old question, how do I lose weight and keep it off? The recent article titled 7 Habits of People Who Lost 30+ Pounds — and Kept the Weight Off is certainly relevant to that question. The study participants are on the National Weight Control Registry & have successfully lost weight that has been maintained for at least one year. While none of this information was new or earth shattering, it is a good reminder that successful weight loss & maintenance require life long healthy habits, not a diet.

Habits 1-4

They eat fewer calories than the average American
Over the years science has shown a calorie is not just a calorie. It’s the quality of calories that is important. 100 calories of fiber-filled apple slices can help you feel fuller longer than 100 calories of licorice. Counting calories is helpful, but can be a tedious process that is not conducive to your lifestyle. This is where portion control can help; controlling portion size will help you determine the right amount of food (i.e. calories) for you.

They eat often, up to five times a day
While research has not always consistently shown that people who eat more frequently weigh less-the registry participants in this study eat more frequently. Eating 5 times a day breaks out to 3 meals & 2 snacks. Eating more often may be a good strategy to help with hunger; a ravenous state often results in poor food choices. Aim for well-balanced meals that contain plenty of fruits, veggies, whole grains, lean protein & healthy fats. Snacks can include things like nuts, fresh fruits & veggies, string cheese & Greek yogurt.

They stick to a consistent diet
Weight loss participants eat a fairly consistent diet, whether it’s a weekday, weekend, holiday, or vacation. Results show that those who ate a consistent diet the entire week were 1.5 times more likely to maintain their weight within five pounds. This was over the course of one year compared with those who ate a healthy diet strictly on weekdays, while indulging on the weekends.

They don’t skip breakfast
More than half the study participants eat breakfast daily. Aim for a breakfast with a balance of protein, fat & carbohydrates— like two eggs scrambled with vegetables and maybe 1/4 of an avocado, 1/2 cup of oatmeal, and one cup of fruit — can set the tone for the rest of day. All this can build up to better food choices throughout the day & minimize the risk of making poor food choices resulting from ravenous hunger.

Read full article here

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