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7 Keys to Setting Attainable Health Goals

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We live in a culture of resignation. We resign ourselves to physical limitations, past failures, and poor health. More often than not, our beliefs about what we are capable of accomplishing keep us from fulfilling our dreams. Beliefs about what success is possible for us, keep us from reaching our goals.

It’s that time of year again when everyone is setting new goals for a new year. The problem is, few people actually get their by the end of the year. Let’s make 2019 different! We are going to talk about keys to achieving some of the most important goals we can set for ourselves.  Goals that result in better health, happiness and improved quality of life . . . not just for 2019, but for many years to come.

So, what are you going to need to do differently?

You probably know what it is.  The problem we all seem to have is actually doing it.

Here are 7 keys to bridging the gap between your goals and actually accomplishing them.

1. Look Back Before Looking Ahead

Before we jump into next year, let's reflect on 2018.  Take an honest look at your goals from last year and see in what areas you fell short. Also, take time to celebrate your wins and successes.  This will give you confidence when taking on new challenges this year.

2. Decide What You Want

This may sound obvious, but is not always as simple as it seems. To reach the outcomes we want in the coming year, we must decide what we want. We must be very clear with ourselves as to what success will look like.  Making the outcomes specific and measurable will improve your chances of success.

3. Make Your Goals Attainable

I want you to think really big and believe you can achieve great things this year.  However, you must be realistic.  Decide if your goal and the time line you have is attainable. Can you see yourself reaching this goal in 2017?

4. Ask Yourself Why You Want This

What will you gain if you achieve this goal? Perhaps it is energy, self confidence, less pain, or a longer life. Eating healthy just for the sake of your blood pressure won't motivate you when temptation strikes. You must think about why. You have to know what eating healthy and lowering your blood pressure will allow you to do.   Maybe it's to play golf, or go on an adventurous vacation with your spouse.

5. Consider Doing Nothing

After you make it clear why you are making this goal, take it one step further.  Think a few minutes about what would happen if you choose to do nothing. May you have to take early retirement? Will you miss out on a family vacation? Will it negatively effect your relationship with your spouse?

6. Set Short Term Milestones

Improving your health can be a long road. Set shorter term, perhaps two to four week, milestones and build on them as you go. This allows you to focus on your progress, instead of on how far you still have to go.

7. Anticipate Barriers To Success

As you work toward your 2017 goals you will have barriers that get in your way.  Think through what they may be and how you will deal with them ahead of time. Roadblocks are a part of life.  They do not equal failure.

In review, consider why you want to achieve your goals, picture yourself reaching them, establish short term wins, and anticipate the roadblocks.

Start considering what changes you want to make in your life. One business philosopher said " You cannot change the circumstances, the seasons, or the wind, but you can change yourself".

All this self discovery can be overwhelming! If you find you need some guidance on this journey to better health in the New Year, contact our Wellness Coach for a Free Consultation to help clarify a vision for what you want and make a plan to get there. Just click the link below to get started!

We wish you the best in this New Year!

5 Hard Lessons I Learned About My Body This Year

5 Hard Lessons I Learned About My Body This Year

How do you feel about the saying “knowledge is power”?

It’s true to some degree, but often too much knowledge leaves us powerless. We can gain knowledge from a google search, newspaper articles, Facebook posts, magazines, Pinterest, or even friends. But, when we are completely overloaded by information we just get stuck.

You can find content to support eating only plants or eating only meat, running everyday or only lifting weights, hitting the gym or staying home to meditate, and the list could go on. The “knowledge” contradicts itself and we either try everything - marking each off the list as “didn’t work for me” - or do nothing because we don’t know where to start.

So this year I decided to do something different. Instead of listening to the latest author of the New York Times Best Selling health and wellness book, I decided to listen to my body.

Recover Faster with Bone Broth

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How have you physically and mentally navigated the stress of the holidays?

Despite the feelings of celebration and gratitude, all the festivities (and work required to prepare) can leave us feeling depleted. So, whether you need to recover from a holiday party where you overindulged, a stressful family event, a hard pre holiday party workout we have some help for you today.

The same advise also applies if you are recovering from a bigger illness or injury. The goal is the same. Put into your body what it needs to recover and minimize stress on your digestive system in the process.

Our secret . . . Bone Broth!

Although you may have seen it in the media a lot lately, bone broth is not a “fad”. Backed by many cultural traditions and years of advise from wise grandmothers, bone broth has many healing properties. It’s why we eat chicken noodle soup when we are sick.

It’s not only great to heal from sickness but from physical injury as well. So whether you have a new injury, chronic pains, or are achy from a training session - bone broth can help you recuperate faster. Here are 7 ways bone broth with help you recover faster.

  1. Protects Joints

    Our body has a natural protection for our joints called cartilage. It’s a rubbery substance that acts like a natural cushion. Glucosamine and chondroitin are often used to protect the integrity of the cartilage in the joins. It’s often taken in supplement form because as we get older our stores become depleted.

    An easy and less expensive option to supplementation is to drink bone broth where both glucosamine and chondroitin naturally occur. You will be supporting your joint health, flexibility and and comfort.

  2. Builds Bone

    When you make bone broth from scratch, a gel forms at the top - do not throw this away. This substance is gelatin and one of the most valuable components of bone broth. It provides the building blocks that are needed to form and maintain strong bones.

    Gelatin allows bones to glide against one another without friction, takes pressure off joints and supports healthy bone density.

  3. Digestion Friendly

    Got tummy trouble? Whether it a temporary stomach bug or chronic pain and bloating, bone broth will come to the rescue. It is easily digested and soothing because it doesn’t have to be broken down. The long process of simmering the bones draws all the nutrients into the bone broth. Your body has less work to getting the vitamins and minerals into a form your body can absorb.

    In addition, the nutrients we discussed above all work to heal and repair damage to the lining of the digestive system to make it less inflamed and more durable.

  4. Improves Immunity

    As bone broth supports gut health it also supports the immune system. Gelatin, amino acids, glutamine, and proline are all present to allow your body to have a help seal up the gut so invaders don’t get into your blood stream.

    In addition, bone broth promotes health sleep, more energy, and a better mood - all things that make your body more resilient when faced with illness.

  5. Rebuilds Muscles

    The amino acids in bone broth help build, repair, and maintain the health of muscle tissue. This is why athletes often take BCAAs (branch chain amino acid supplements) before a workout.

    Glycine, an amino acid found in high amounts in bone broth, is found to protect muscle loss. In fact, studies show it helps stop the expression of genes associated with age related muscle protein breakdown.

  6. Connective Tissue Repair

    Collagen is a protein found in connective tissues through our bodies - bone, cartilage, tendons, ligaments, and skin. It is basically what holds us together. In this way, it is important to regenerate damaged tissue cause by injury or again.

    The breakdown of collagen is bone broth is what produces gelatin - both beneficial to not only our insides but our outsides too. Studies show taking in collagen improves health of your hair, nails and skin - even smoothing wrinkles.

  7. Metabolism Boost

    Glutamine is an amino acid also assists metabolism. It helps us maintain energy and burn more by sending nutrients - especially nitrogen - to our cells. Arginine also breaks down nitrogen to improve circulation to send nutrition throughout the body.

All of these factors allow bone broth to help us bounce back or just feel healthier in general. But are you wondering how you get all these benefits into your body? You can supplement with each of these things individually or you can get it from the source.

Head over to Facebook and “LIKE” our page so you don’t miss the bone broth recipes we will post this week.

Or, if you want to know even more about using bone broth to improve your health, e-mail amanda@peakpotentialpt.com to get a Free EBook on using and cooking with bone broth.

Friday Foodspiration: Sweet Potato Bars

Friday Foodspiration: Sweet Potato Bars

Sweet Potato Bars. My kids love mashed sweet potatoes. They don’t require much else other than just a little coconut oil and cinnamon to make them feel like they are having dessert for dinner.

Last week I was so excited about sweet potatoes being 18 cents a pound, that I over bought and mashed way too many - you can only have leftovers so many nights.

7 Tips to Get More Veggies in Your Day

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Can we all agree that vegetables are good fuel for our bodies?

Between fiber to keep hunger at bay, vitamins & minerals necessary to fuel our cells, antioxidants for healthy skin & immunity boost, and phytonutrients for energy & good health - vegetables provide a lot of what our bodies need.

The problem is, it’s not always easy. A drive through coffee to boost our energy or protein bar to stave off hunger are often times all we have time for.

There are two big problems I find people have when it comes to veggies:

  1. It takes time to prepare them - washing, cutting, cooking ect.

  2. They get bored of the basics - lettuce in salads and steamed broccoli

Let’s find a solution to both of those problems. We have 7 tips to get more veggies in your day with minimal work and lots of variety. . . . with some of these tricks you won’t even know you are eating vegetables at all.

1. Prepare For Success

Make a quick veggie snack easy to grab. Cut up a batch of bell peppers, cauliflower, broccoli, carrots, or cucumber when you bring your produce home from the store. Store them in a large glass container in the fridge or pre-package them in smaller bags or containers to grab & go.

It’s easy to add these prepared vegetables to salads and casseroles throughout the week as well. We all know that when veggies stay unwashed in that bottom drawer, you don’t just miss out on a healthy snack but waste a lot of money on rotten produce.

2. Start Your Day with Vegetables

The go to breakfast items in most homes these days are cereal, bagels or pastries. The start of your day will be much improved by opting for some protein and vegetables, instead of just sugar and grains.

In fact, lots of breakfast dishes are better with vegetables. How about omelets, frittata, even veggie topped toast. You can easily find these as make ahead breakfast dishes that you can just pop in the microwave in the morning.

3. Add Vegetables to Sauces

My favorite way to sneak veggies into my kids is with sauces. While you are cooking sauce, such as marinara, simply add veggies of your choice, such as chopped onion, carrots, spinach or bell peppers.

You can also puree veggies and add them to sauce if you want to be more sneaky. For example, roasted and pureed cauliflower is great to add to white sauces. I cook my veggies and make purees ahead of time. I divide them into individual servings that I would use in a recipe and freeze them for later.

4. Use Easy Frozen Vegetables

Frozen vegetables are the next best thing to fresh from the garden. They are usually picked at their peak and frozen right away. In this way, they retain their nutritional value better than canned vegetables and usually their fresh taste as well.

Frozen vegetables keep waste down (no more wasted greens lost in the produce drawer) and are great to have on hand when you haven’t made it to the market. They are ideal to add to soups, stews, and scrambles and can be combined with pantry staples like pasta or quinoa for an easy meal.

5. Substitute High Carbs with Vegetables

High carb sides such as pasta and rice can be substituted with vegetables for added nutrition. I make veggie noodles out of zucchini, yellow, or butternut squash using a spiralizer. Simply top the “noodles” with the same protein or sauce you would put on your pasta.

For rice, cauliflower or broccoli in the food processor will get you “grains” to cook. Luckily, most grocery stores have both fresh and frozen veggie noddles and rice that you can buy ready to add to any recipe.

6. Load Up Your Salad

Salads are an easy way to add several servings of vegetables to your day - and they don’t have to be boring. Some good options are sliced peppers, onion, chopped carrots, shredded radishes, cabbage or watercress.

Try both raw and cooked vegetables - roasted butternut squash is one of my winter favorites. The more vegetables you add, the more variety you get as far as flavor and nutrition.

7. Make a Big Pot of Vegetable Soup

Soups are another great way to consume multiple servings of vegetables in one sitting. They also are easy to make on the weekend and heat up when in a rush throughout the week.

You can cook veggies into a broth or puree vegetables (such as tomato for red or cauliflower for white) as a base to add other ingredients to.

It doesn’t have to be complicated!

If you just think about eating more soups and salads, you easily increase your veggie intake. Add just one more serving per meal and you will greatly increase your intake of fiber, vitamins and minerals.

Still have questions about vegetables, fiber, protein, fats, or serving sizes? Join us at our next nutrition workshop learn the best balance of each of these to meet your individual goals. Click the link below to receive information on our next Free Hands On Workshop.