2019: The Year of Realistic Resolutions
Resolutions always feel so daunting, don’t they? We make these lofty goals to “go vegan”, “lose 15lbs”, “workout everyday”. These unforgiving statements can only add pressure on our already stress-filled lives. When choosing a resolution, your potential for success relies heavily on managing your own expectations, so make sure your goal is achievable...and do your best to celebrate little wins along the way.
The irony here is that I had committed to posting this article by January 1st, however, Jan 1st has come and gone, so it’s obvious I didn’t stick to my resolution (fail). No excuses, life just got in the way (do I hear an Amen sista?). But who's to say that if you don’t start a resolution on Jan 1, you’re doomed. Truth is, we can make “January 1st” any day we want - and from that day forward, reap the benefits. With that, I declare my resolutions start today.
After many years of giving up on my resolutions because they felt unattainable a few weeks in, I now make resolutions that are sized for success. They say you can form a habit in 21 days, so I ask myself “can I do this task each day for 21 days?” If it’s not a change that is incorporated easily into your life, it’s going to be challenging to stick with. It’s quite unfair to ask yourself to do a complete 180° and change your lifestyle literally overnight. I have a hard time believing that people taking shots of tequila at midnight on NYE wake up to order a Whole30 compliant breakfast complete with celery juice 8 hours later… seems a bit aggressive, amiright?
With that, I’ve compiled 9 easy resolution ideas that will shake up your routine (just enough), make life a bit healthier, and have potential to become life long habits. Ask yourself “What can I manageably add into my routine to better myself and my short / long-term health?”
9 Healthy & Manageable resolution ideas for 2019 (choose your own adventure):
Warm lemon water (first thing in the am) - This small addition to your morning routine can be a big help. This will reset your digestive system (who couldn’t use that), and help maintain the PH balance in your body, which is a lot more important than you think.
Bonus: You’re 1 glass closer to hitting the recommended 8 glasses/day.Stretch {breath/meditate} for 5 min a day - Right when you wake up, before you’re headed to bed, after you put the kids to bed, anytime will do! Put time back into yourself. If you have 5 minutes alone, make good use of it. Maybe a downward dog into warrior 2 on each side is all you have energy for. Maybe you sit and breath deeply. Regardless of what it is, take 5 minutes for YOURSELF - the most important person on this planet. (Tip: Set a timer!)
Grocery cart swap - Switch up your pantry staples by swapping out some of your routine ingredients for healthier alternatives. This resolution doesn’t take much energy, so feel free to swap as many products as you can! A few of my favorite ideas below:
Cream Cheese → Almond Milk Cheese (my preferred brand Kite Hill. Thank me later.)
Regular Tortilla Chips → Artisan Tropic Plantain Chips or Inca Plantain Chips (both brands are non-gmo)
Dairy Milk → Non-Dairy Milk (My top 3: Almond, Oat, Coconut)
Canola Oil/Vegetable Oil → Olive Oil
White/Wheat → 100% Whole Grain. If you’re wondering if there is a difference in Wheat and 100% Whole Grain - YES! A big difference, so make sure you’re reading the word Whole on the label to ensure you’re getting the real deal)
Tomato sauce → No-Sugar added tomato sauce (read those labels!)
Canned beans with dry beans (more details on sprouting beans coming soon)
Add one new green vegetable to your cooking repertoire - Since we’re already discussing grocery store hacks, let’s stay in that aisle. You know those large leafy greens that are wet and stick out of the plastic bag even when stuffed as deep as they go? It’s a complete nightmare (or at least that’s how my husband sees it), but getting out of your comfort zone offers real returns! Here’s a quick and delicious recipe that incorporates mustard greens - assuming that’s not on your shopping list? White Bean & Mustard Green Soup. Keep experimenting, and remember, the darker the leaf, the better, as it generally contains more chlorophyll, aka nutrients.
Put your apron on - I’m not asking you to whip up pies for your neighbors. In this resolution I’m asking you to replace one store bought item with a homemade item. Store bought foods are packed with added ingredients/preservatives that your body never asked for, so try making some of the “easy stuff” at home. A few thought-starters below:
Homemade Dressing: Salad dressings are simple and foolproof. The best part is you most likely have all the ingredients in your pantry already.
Throw together olive oil, lemon, salt, pepper, mustard, vinegar & a dash of maple syrup for a delicious dressing! Or for more accurate recipes: 8 Healthy Salad Dressings
Homemade Veggie broth - Sounds intimidating but the stove does all the work!
Put carrots, garlic, onion, celery, herbs & spices into a pot and fill it with water. An hour later the broth will be flavorful and delicious! Basic Veg Stock
Say one kind thing to yourself each day - And BELIEVE IT. Believing, my friend, is the key. This small change can turn your life around, and if you don’t believe in the power of words, watch Masaru Emoto’s Rice Experiment (1 minute). Rice Experiment. This experiment has stuck with me since the first time I watched it - I continue to practice this every day. If you click on ONE link from this post, let it be this one. If words have the power to alter rice, think about the power they have on our thoughts, our mindset and our overall well-being
Put your fork down in between bites - This little resolution will help in a multitude of ways.
It forces you to be present, a reminder you’re not on autopilot. Remember to enjoy each bite rather than shovel it down, and be grateful for the food on your plate.
You’ll have time to chew your food. Doesn’t it seem weird and obvious that someone has to tell you to chew your food? Remind yourself of this little tip prior to each meal. My mother always says “you’re stomach doesn’t have teeth”… Can’t argue that.
Bonus: It’s been proven that it takes 20 minutes for the stomach to feed information back to the brain telling it, “Hey, I’m full”. By slowing down, you may even end up consuming less food - realizing you didn’t need that entire plate of fries anyway.
Place your phone outside your room or away from your night stand - This resolution is two fold.
Instead of instagram putting you to sleep, maybe you could catch up on your reading, or take those 5 minutes to yourself (see resolution #2).
I bet you didn’t know this, but every cell phone comes with a warning about keeping it too close to your body. Cell phones emit EMF radiation and it hasn’t been proven that EMF’s aren’t harmful, so let’s err on the side of caution until we know more. I started this resolution on the real Jan 1st and have slept better ever since.
Bonus: It forces you to get out of bed when your alarm goes off. #Snoozebegone
Be less Busy - My favorite one yet. We should all take pride in saying NO. Our bodies are on overdrive, and this is the year to SLOW. IT. DOWN. Our bodies (and minds!) need a break (they didn’t ask to be this busy). Allow yourself downtime, and don’t feel guilty about saying no to a friend or family member. See if you can remove one task from your weekly routine and replace it with this resolution of focusing on yourself and enjoying your downtime. (I dream about a society in which the answer to “how are you doing?” is something other than “ Great, been really busy….”).
Hopefully you’ve found a resolution that speaks to you, or even a few that feel achievable. I feel confident these small changes will make a lasting impact on your life this year and beyond. With that, let’s 2019 be the year where small changes change the big picture. It’s time to refocus, and remind ourselves what truly matters - health, love & celebrating our accomplishments along the way. Good luck, my friends.