Breakfast of Champions

Let's talk about the most important thing in your life.  Well, maybe it's not the most important thing in your entire LIFE, but it's the most important thing of *every* morning.

BREAKFAST

What's the big deal?  You've heard it's important, but do you know why?

1. It boosts your metabolism. Metabolism is the rate at which your body uses your food intake, or fuel.  After a long night of not eating any food, your body needs a little kick start to start processing your energy again.   
2. Breakfast gives you an increased energy level, which only makes sense.  If you don't eat the food you need in the morning, you're going to feel sluggish.
3. It improves your mental capacity.  This means breakfast will boost your mood, enhance your memory and help increase your concentration.  
4. Eating a good breakfast regularly helps you maintain a healthy weight.  Even though you might think skipping breakfast means less calories, you're bound to overcompensate at later at lunch. *Wah wah.*
5. It keeps your body healthy overall.  There are a number of studies out there that suggest it helps lower your LDL cholesterol level, keeps your heart healthy by helping your body digest your needed food over time rather than in a short period of time, which in turn lowers your blood sugar levels and risk of clogged arteries... More information here and here.

A few other ideas to consider:

• Some research suggests that it's better for you if you sit down to eat rather than scarfing something on the move.  This is because slowing down helps you to savor your meal and recognize when you're full (and therefore eat less calories).  More information here.
• You are not limited to your plain ol' boring cereal and toast.  Here is a link to 39 healthy (and easy) breakfast ideas.

New Year, Fresh Start

When you think of January, what is the first thing that comes to mind?  Post-holiday recovery?  Snow for days?  Or perhaps you think of making the traditional "New Year's Resolutions".

Usually two feelings are associated with New Year's Resolutions:

1) First, you're completely PUMPED.  You have a list of a gazillion things you're going to do this year, and it's going to be *awesome*.

2) But then, after time wears on (aka January 5th)...you start to slip up.  "Well, that was a nice effort.  Better luck next year."  And you don't do anything you originally intended to do.

Here's the good news: 2017 is YOUR year! 

How will it be different?  By changing the way you're setting your goals!  It's that simple.

First, you must make a SMART goal.  SMART is an acronym describing 5 specific characteristics your goal needs to ensure success.

• S= Specific.  Instead of making a general goal, such as "I'm going to lose weight this year," think of the exact amount you'd like to lose and how you're going to do it.  "I'm going to lose 10 pounds by walking daily and replacing sugary snacks with fruits and vegetables."
• M=Measurable.  Your goal must have a way it can be measured.  For example, if your goal was to just be healthier, you'd have to think of how you'll do that--the ways you would determine your success.  You could count how many steps you're taking, or perhaps count the number of water bottles you're drinking. 
• A=Attainable.  Is this something you can really achieve?  Make sure it's a goal that stretches you, but that you can actually do.   
• R=Realistic.  This refers to the likelihood of being able to accomplish your goal. For instance, making the goal of cooking homemade dinners every night of the week is attainable--of course it's possible--but it might not be realistic with the busy lifestyle you might lead.  It would be better to perhaps set the goal of cooking a homemade dinner only 3-4 times a week.
• T=Timebound.  "Timebound" means you've put some type of time stamp on your goal that will help you stay dedicated to your goal.  You might say you want to lose 10 pounds by July 1, or you set a specific time you'll read a book every day.  

**There are variations on what a SMART goal is...More information here.

Secondly, focus on the tiny habits that you can incorporate into your daily life.  You'll have more success if you choose something small to start with.  It also helps if you attach your new habit to an old habit that you already have.  For example, if you wanted to start exercising every day, try to slip it into your daily routine.  "Every day after I get home from work, I'm going to work out for 20 minutes."  This could work because it's 1) attached to your routine of getting home from work and 2) it's only 20 minutes.  Completely doable!!

Lastly, when you fail, DON'T GIVE UP!  When you don't accomplish your goal, it's easy to slip back into your old habits, chalking it up to it "being too hard."

No.

This time around, have the courage to analyze what your personal barriers are to your goal.  If you made the goal to wake up early in the morning to work out, but you're not doing it because you're too tired...evaluate why you're too tired and change it!  Don't keep trying to stick with the original goal if it's not going to work.  Perhaps you need to get to bed earlier, or try finding something fun to do in the evenings.  Or work out for only ten minute in the morning, not the original hour you intended.

What SMART health goals are YOU going to make this year?  2017 is YOUR year!!