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8 Tips to Help You Stick with Your New Year’s Resolutions
8 Tips to Help You Stick with Your New Year’s Resolutions, Intentions and Goals. I’m sharing these key mindset tips and strategies to help you shift your approach to change from shame or guilt and move from a place of love, compassion and kindness for yourself and all of the amazing things you are capable of achieving!
I am not at all of the mindset that January 1st is a time for deprivation, detoxes and cleanses to rectify our recent holiday “sins”. Resolutions for so many become less about the fresh start of a New Year with limitless potential and rather come littered with restriction, often rooted in negativity. I’ve been there myself, it rarely ends well.
There is this collective pressure in the air right now, especially amongst the wellness community, to indulge the feelings of guilt and shame of our “wrong-doings” and to use these as fuel to rewrite a New Year by treating our body to some good ‘ol fashioned torture. It’s not only not necessary, it’s not at all effective. Guilt and shame do not fuel our desire to be better and make better choices, rather the opposite is true.
Guilt and shame about a bad habit can often make people feel so bad that they seek to make themselves feel better—by indulging in the very habit that made them feel bad in the first place.
By contrast, people who feel less guilt and who show compassion toward themselves in the face of failure are better able to regain self-control — and therefore, they’re able to resist indulging in the bad habits that make them feel bad. 1https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/
Positive Intentions and Sustainable Goals
All that said, I certainly think with a little mindset shifting, it is more than possible that we can utilize the wonderful opportunity of a fresh New Year to set positive intentions, to create goals, begin the process of implementing new habits and introduce lifestyle changes that become an ongoing process as part of a lifetime plan to prioritize our health, happiness and well being. I believe it’s more about the process not perfection or the outcome.
It’s estimated that between 812https://www.ncbi.nlm.nih.gov/pubmed/2980864 and 923https://www.statisticbrain.com/new-years-resolution-statistics/ percent of Americans fail to achieve the resolutions they commit to on New Year’s Day. Rather than setting unrealistic, lofty New Year’s Resolutions that come with a set of rules focused around negativity, why not make a commitment to simply prioritize your health by setting positive intentions and goals that support a sustainable and healthy lifestyle, body and mind? These changes are often an ongoing process, and not something you can achieve overnight or even in a few weeks. Rather, it’s a lifetime plan that you stick with over the long haul.
“It’s easy to change your attitude but difficult to change your behavior,” explains Christine Whelan, PhD, clinical professor in the School of Human Ecology at the University of Wisconsin, Madison. “If you’re committed to it, however, you can make a new habit or behavior permanent.”
Phillippa Lally, a health psychology researcher at University College London, published a study in the European Journal of Social Psychology 4http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract, where she and her research team decided to figure out just how long it actually takes to form a habit. On average, it takes more than two months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In this study, it took anywhere from 18 days to 254 days for people to form a new habit. This isn’t to discourage you, but more to inspire you to not to get down on yourself if you try something new for a few weeks and it doesn’t become a habit instantly. It’s also helpful to know we don’t have to be perfect and that we need to embrace the process. Ultimately it doesn’t matter how long it takes to become a habit you have to put in the work, either way.
Self-Love
I do think it’s important to note, that while change isn’t by any means required or necessary as we enter a New Year and who you are right now is already enough – growth, shifting, and expansion are all just some of the many positive results we can expect when we embrace change, especially when the change comes as we prioritize our health and well-being! If you wish to elicit change for yourself in this New Year, I find it’s imperative to venture into these goals with intention and always doing so from a place of self-love and knowing that you are beyond worthy of living your very best life and feeling the best that you can, always!!
If you love yourself enough to set mindful and intentional goals for yourself, every single decision that you make has the potential to get you one step closer to living your most nourished, happy and healthy life!
Here are a Few Strategies to Help You Stick with Your New Years Resolutions, Goals and Intentions for the Long Haul:
References [ + ]
1. ↑ https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/ 2. ↑ https://www.ncbi.nlm.nih.gov/pubmed/2980864 3. ↑ https://www.statisticbrain.com/new-years-resolution-statistics/ 4. ↑ http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract -
Gluten-free and Paleo Super Bowl Recipes
Gluten-free and Paleo Super Bowl Recipes
Whether you care about the teams in this year’s Super Bowl or not, this list of over 75+ Gluten-free and Paleo Super Bowl Recipes is sure to make your party a touchdown! Every single recipe here is gluten-free and grain-free, most are Paleo and lots are Whole3o compliant! This round-up of Super Bowl Recipes will ensure that you have a tasty kick-off to your Super Bowl feast! Promise.
Appetizers and Small Bites
- Smoky Shoestring Sweet Potato Fries from Tasty Yummies
- Grain-free Crispy Chicken Skewers with Mustard Aioli from Tasty Yummies
- Spicy Orange Sriracha Chicken Wings from Tasty Yummies
- Spicy Orange Sriracha Cauliflower Wings from Tasty Yummies
- Grain-free Salmon Cakes with Old Bay Aioli from Tasty Yummies
- Buffalo Style Loaded Sweet Potato Fries from Tasty Yummies
- Buffalo Chicken Sweet Potato Sliders from Tasty Yummies
- Salt and Vinegar Kale Chips from Tasty Yummies
- Italian Style Chicken Sliders from Tasty Yummies
- Greek Lamb Meatballs from Tasty Yummies
- Baked Plantain Fries with Garlic Avocado Dipping Sauce from Tasty Yummies
- Perfect Baked French Fries from Tasty Yummies
- Grain-free Stuffed Mushrooms from Tasty Yummies
- Curry Kale Chips from Tasty Yummies
- Sticky BBQ Korean Chicken Wings from So Let’s Hang Out
- Oven Fries from Balanced Bites
- Shrimp Stuffed Mushrooms from Nom Nom Paleo
- Chile Lime Chicken Wings from Nom Nom Paleo
- Baked Saucy Garlic Wings from Lexi’s Clean Kitchen
- Spinach & Artichoke Stuffed Mushrooms from Balanced Bites
- Carne Asada Fries from Downshiftology
- Taco Stuffed Zucchini Boats from Downshiftology
- Herbed Cassava Flour Tortilla Chips from Downshiftology
- Rosemary and Vanilla Bourbon Spiked Nuts from The Feisty Kitchen
- Bacon Deviled Eggs from The Feisty Kitchen
- Shrimp and Avocado Stuffed Mushrooms from The Feisty Kitchen
- Crispy Paleo Plantain Chips from The Feisty Kitchen
- Paleo Chicken Pineapple Meatballs from Stupid Easy Paleo
Dips and Salsas
- Creamy Dairy Free Spinach Dip from Tasty Yummies
- Chipotle Almond Dip / Spread from Tasty Yummies
- Green Tahini Sauce from Tasty Yummies
- Restaurant Style Salsa from Tasty Yummies
- Roasted Garlic Kale Hummus from Tasty Yummies
- Eggplant and Roasted Red Pepper Dip from Tasty Yummies
- Roasted Red Pepper and Feta Dip from Tasty Yummies
- Mango Avocado Salsa with Fried Green Plantains from Nom Nom Paleo
- Basic 4 Guacamole from Balanced Bites
- Creamy Cauliflower Hummus from Balanced Bites
- Quick and Easy Homemade Guacamole from So Let’s Hang Out
- Kale, Spinach and Artichoke Dip with Greek Yogurt from So Let’s Hang Out
- Bacon and Beef Liver Pate from So Let’s Hang Out
- Jalapeno Crab Dip from Stupid Easy Paleo
Soups, Stews & Chilis
- Crock Pot Chicken Chili with Squash and Kale from Tasty Yummies
- Grass-fed Beef Chili from Tasty Yummies
- Instant Pot Beef Stew from Tasty Yummies
- Slow Cooker Chicken Chili Verde from Tasty Yummies
- Game Day White Chicken Chili from Lexi’s Clean Kitchen
- Fiesta Chicken Soup from So Let’s Hang Out
- Sweet and Smokey Bacon Chili from The Feisty Kitchen
- Paleo Clam Chowder from Stupid Easy Paleo
- Buffalo Chicken Soup from Predominantly Paleo
Mains
- Greek Lamb Gyro Bowls with Tzatziki from Tasty Yummies
- Cauliflower Sloppy Joes from Tasty Yummies
- Greek Lamb Burgers from Tasty Yummies
- Lettuce Wrapped Grain-free Sweet Potato and Broccoli Veggie Burgers from Tasty Yummies
- Grain-free Baja Fish Taco Bowls from Tasty Yummies
- Chipotle Barbacoa Burrito Bowls with Cilantro Lime Cauli-Rice from Tasty Yummies
- Salsa Verde Chicken from Balanced Bites
- Slow Cooker Margarita Beef from So Let’s Hang Out
- Slow Cooker Cuban Brisket Taco Bowls from So Let’s Hang Out
- Soy and Ginger Crock Pot Pork Ribs from So Let’s Hang Out
- Slow Cooker Beef Brisket with Bourbon BBQ Sauce from So Let’s Hang Out
- Slow Cooker Kalua Pork from So Let’s Hang Out
- Slow Cooker Pork Carnitas from The Feisty Kitchen
- Shredded Beef and Onions from Stupid Easy Paleo
Sweets
- Dark Chocolate Nut Butter Cups from Tasty Yummies
- Chocolate Covered Stuffed Dates from Tasty Yummies
- Dark Chocolate Bark Bites from Tasty Yummies
- Perfect Grain-Free Chocolate Chip Cookies from Tasty Yummies
- Grain-free Churro Cupcakes from Tasty Yummies
- Salted Caramel Panna Cotta from Tasty Yummies
- Salted S’mores Bites from Downshiftology
- Espresso Candied Pecans from Lexi’s Clean Kitchen
- Chocolate Truffles from Nom Nom Paleo
- Dark Chocolate Bark from Stupid Easy Paleo
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New Year Reset Meal Plan // Week 4
Whether you are starting the year off with the Whole30 or a 21 Day Sugar Detox, maybe you are going paleo or gluten-free for the first time or perhaps you are simply just getting back to your usual mindful-eating ways – we could all use our regular, pre-holiday routines and definitely some healthier eats. I want to make these first weeks of 2017 a breeze for all of you, this is the final week of meal plans all month. I hope it has been helpful. All of the meals featured in the weekly meal plans, throughout this month, are gluten-free and paleo, all of the recipes are free from grains, dairy, legumes and sugar (or have very simple options to make them as such).
New Year Reset Meal Plan // Week 4
Monday: Lettuce-Wrapped Greek Lamb Burgers (for dairy-free, just leave out the optional feta and make dairy-free tzatziki). Serve with a big ‘ol Greek salad and some homemade dressing (skip the feta and the sweetener) and some kalamata olives.
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New Year Reset Meal Plan // Week 3
Whether you are starting the year off with the Whole30 or a 21 Day Sugar Detox, maybe you are going paleo or gluten-free for the first time or perhaps you are simply just getting back to your usual mindful-eating ways – we could all use our regular, pre-holiday routines and definitely some healthier eats. I want to make these first weeks of 2017 a breeze for all of you, so I have meal plans set for every week this month. All of the meals featured in the weekly meal plans, throughout this month, will be gluten-free and paleo, all of the recipes are free from grains, dairy, legumes and sugar (or have very simple options to make them as such).
New Year Reset Meal Plan // Week 3
Monday: Grab a rotisserie chicken or make your own roast chicken in the slow cooker and use the leftovers to whip up this Pot Pie Soup with Grain-free Drop Biscuits (can be made with chicken or turkey). Drop in your favorite veggies and leave off the grain-free, nut-free biscuits, if you prefer.Tuesday: A seasonally-inspired meal, this Slow Roasted Citrus Fennel King Salmon with Crispy Fried Lentils (leave off the lentils if avoiding legumes) features winter citrus and beautiful, aromatic fennel for any easy but luscious weeknight meal. Serve with your favorite green veggie on the side!
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Crock-Pot® Chicken Chili with Squash and Kale
Disclosure: Post sponsored by Crock-Pot® brand slow cooker & Mirum Shopper, but all opinions are my own. Please see below for additional disclosure.
With the new year upon us, for many people this month is about a reset. This can take on so many different faces and applications, depending on the person. Working as a Nutritional Therapist and seeing clients, it is never my job to tell anyone what their diet should be. I work together with each of my clients to devise a plan and a course of action that works for them based on foundational nutritional information and of course, their own health needs. We are all bio-individuals who each need very different things. What I love so much about the work that I do, both here on the website and with my one-on-one nutrition clients, as well as when I am teaching yoga, is the distinct privilege I have in helping to empower people! To educate and provide them with the tools to make the very best choices for themselves, whatever that looks like for them and whatever they are ready for.
Whether it be in the kitchen with cooking, on the mat with their yoga practice or when it comes to making decisions about their health and their highly individualized path to healing, it’s an incredible honor that I never take lightly and am constantly beyond grateful for having the opportunity to share.
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New Year Reset Meal Plan // Week 2
Whether you are starting the year off with the Whole30 or a 21 Day Sugar Detox, maybe you are going paleo or gluten-free for the first time or perhaps you are simply just getting back to your usual mindful-eating ways – we could all use our regular, pre-holiday routines and definitely some healthier eats. I want to make these first weeks of 2017 a breeze for all of you, so I have meal plans set for every week this month. All of the meals featured in the weekly meal plans, throughout this month, will be gluten-free and paleo, all of the recipes are free from grains, dairy, legumes and sugar (or have very simple options to make them as such).
New Year Reset Meal Plan // Week 2
Monday: Inspired by our recent travels to London and it’s amazing curry scene this Ruby Murray (Chicken Curry from Dishoom) is delicious over cauliflower rice if you are avoiding grains and if you want to add some green goodness to the dish, stir in baby spinach and frozen peas right at the end. My favorite. -
New Year Reset Meal Plan // Week 1
Whether you are starting the year off with the Whole30 or a 21 Day Sugar Detox, maybe you are going paleo or gluten-free for the first time or perhaps you are simply just getting back to your usual mindful-eating ways – we could all use our regular, pre-holiday routines and definitely some healthier eats. I want to make these first weeks of 2017 a breeze for all of you, so I have meal plans set for every week this month. All of the meals featured in the weekly meal plans, throughout this month, will be gluten-free and paleo, all of the recipes are free from grains, dairy, legumes and sugar (or have very simple options to make them as such).
New Year Reset Meal Plan // Week 1
Monday: A hearty, yet easy to make meal, this Instant Pot Beef Stew is the perfect, cozy winter dish. (Don’t have a pressure cooker? Don’t worry, I include instructions for the slow cooker)