Category: Guest Post

  • Niçoise Salad with Christine Waltermyer!

    Niçoise Salad with Christine Waltermyer!

    Niçoise Salad

    Thanks to Christine Waltermyer & The Natural Kitchen Cooking School!

    Christine Waltermyer is a local and renowned Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to subscribe to her email newsletter for new recipes, tips, and FREE access to the Power of Veggies mini-course!

    This classic French salad combines tuna, baby potatoes, crisp green beans, boiled eggs, cherry tomatoes, and a delicious lemon vinaigrette dressing to make a hearty salad that can be served as a meal.

    Niçoise Salad

    This classic French salad combines tuna, baby potatoes, crisp green beans, boiled eggs, cherry tomatoes, and a delicious lemon vinaigrette dressing to make a hearty salad that can be served as a meal.
    Print Recipe Pin Recipe
    Servings: 4
    Course: dinner, Lunch
    Ingredients Method

    Ingredients
      

    • 1 cup baby Yukon gold or red potatoes
    • Sea salt
    • 1 cup haricot vert green beans
    • 4 eggs
    • 1 cup cherry tomatoes
    • 1 medium sized head lettuce – Boston or Romaine
    • ½ cup Kalamata olives pitted
    • 7 ounces canned tuna drained and lightly mashed
    • 2 tablespoons capers drained
    • 4 artichoke hearts drained and sliced in half
    Lemon Vinaigrette Dressing
    • ¼ cup fresh lemon juice
    • 1-2 anchovies chopped or smashed with a fork
    • ½ cup olive oil
    • 2 tablespoons brown or Dijon mustard
    • Sea salt
    • White pepper or black pepper to taste

    Method
     

    1. Cook the potatoes. Place the potatoes in a medium saucepan. Add enough cold water to cover the potatoes. Add a teaspoon of the sea salt. Bring to a boil, then reduce the heat to simmer, uncovered, on medium heat for about 10 minutes, or until fork-tender. Drain and cool the potatoes. Slice them in half.
    2. Cook the green beans. Fill another saucepan with water. Add sea salt to taste. Bring to a boil. Also, fill a bowl with some salted ice water. Add the green beans to the boiling water and cook for a few minutes, or until they are crisp-tender, but still bright green. Drain the green beans, then place them in the ice water for a few minutes. Drain and pat dry.
    3. Cook the eggs. Place them in a saucepan. Cover with cold water by one inch. Bring to a boil over medium high heat. Cover and remove from the heat. Set a timer for 11 minutes. Drain the eggs and place them in an ice bath or run them under cold water to make them easier to peel. I like to peel them under cold running water as well. Slice the eggs in halves or quarters.
    4. Make the lemon vinaigrette dressing. Whisk together in a bowl the lemon juice, anchovies, olive oil, brown or Dijon mustard and the white pepper. Taste and adjust the seasoning if needed. Add 3 to 4 tablespoons of this dressing to the cooked potatoes and toss.
    5. Prep the tomatoes. Slice the tomatoes in half. Place them in a small bowl. Add a little sea salt and pepper to taste. Toss to combine.
    6. Prep the lettuce. Wash and salad spin the lettuce. Separate the leaves. If using romaine lettuce like I did, you may wish to use only the more leafy tops.
    7. Assemble the salad. Prepare either 4 to 6 individual plates, or 1 large serving platter. Arrange the lettuce, tuna, potatoes, green beans, eggs, artichoke hearts, capers, cherry tomatoes, and Kalamata olives. Serve drizzled with the vinaigrette dressing.
    8. Enjoy!

    Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!

  • Peanut Butter Yogurt Bowl

    Peanut Butter Yogurt Bowl

    Peanut Butter Yogurt Bowl

    The basic recipe consists of peanut butter, yogurt, and maple syrup, but you can get creative with any of your favorite toppings. May we suggest pumpkin seeds, dark chocolate, and your favorite granola? Or consider coconut shreds, sliced banana, and mixed berries. This creamy peanut butter yogurt bowl is perfect for meal prepping during busy weeks. Simply keep the ingredients on hand to make when the craving strikes or you can scale the recipe up and store it in the fridge for up to five days.

    Peanut Butter Yogurt Bowl

    This salty and sweet peanut butter yogurt bowl satisfies every craving! Get ready for your new breakfast or go-to afternoon snack with the goodness of collagen and protein to support wellness and sustain energy.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • ½ cup greek yogurt
    • ½ cup smooth peanut butter
    • 2 tablespoons maple syrup
    • 1 serving Vital Proteins Collagen Peptides
    Toppings
    • Coconut shreds
    • Dark chocolate pieces
    • Granola
    • Banana
    • Berries
    • Peanuts
    • Almonds
    • Honey
    • Pumpkin Seeds

    Method
     

    1. In a bowl, whisk together the Greek yogurt, peanut butter, maple syrup and Vital Proteins Collagen Peptides. Combine until creamy, whipped, and smooth.
    2. Divide into bowls and add the toppings of your choice. Enjoy!

    Recipe Provided by INFRA

  • Falafel Lunch Bowl

    Falafel Lunch Bowl

    Falafel Lunch Bowl

    Sometimes you just need an easy lunch idea. Instead of falling back on takeout, put together this easy falafel lunch bowl using already prepared ingredients! Don’t sleep on the salad bar for washed, prepped, and chopped veggies. You could make a simple yogurt sauce with shredded cucumber. We won’t tell anyone if you buy it though. Colorful, fresh, and simple, this is a tasty compromise between ease and quality. 

    Falafel Lunch Bowl

    Sometimes you just need an easy lunch idea. Instead of falling back on takeout, put together this easy falafel lunch bowl using already prepared ingredients!
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 handfuls mixed greens
    • ⅓ cup hummus
    • 4 cooked falafel balls
    • ½ cup cucumber chopped
    • 5 cherry tomatoes halved
    • ¼ cup Kalamata olives pitted
    • ¼ cup red onion julienned
    • ¼ cup feta crumbles
    • ⅓ cup tzatziki sauce

    Method
     

    1. Divide mixed greens between two bowls and place hummus and two falafel balls in the center of each bowl.
    2. Arrange cucumber, tomatoes, olives, onion, and feta as desired.
    3. Serve with tzatziki to dip as desired. Enjoy!

    Recipe Provided by INFRA

  • Warming Vegetable Soup with Ginger

    Warming Vegetable Soup with Ginger

    Warming Vegetable Soup with Ginger

    There are few things more comforting than a hot bowl of soup on a cold night. Think of this as a no-recipe recipe. Got leftover rice from takeout? Need to clean out the crisper drawer before heading to the store for a restock? Mix and match the vegetables in this warming vegetable soup to your preferences, but make sure to include the ginger! 

    Warming Vegetable Soup with Ginger

    There are few things more comforting than a hot bowl of soup on a cold night. Substitute veggie stock for a vegan version and know that you’ve got dinner covered!
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 2 tablespoons olive oil
    • 1 medium onion chopped
    • 3 inch fresh ginger peeled and minced
    • 2 quarts chicken stock (boxed or homemade)
    • 2 medium carrots peeled and chopped
    • 2 large russet potatoes peeled and cubed
    • 1 bunch kale stemmed and chopped
    • 2 cups cooked basmati rice
    • 2 ½ cups cooked wild rice
    • 2 teaspoons sea salt
    • 1 teaspoon coarse ground black pepper
    • 1 tablespoon sriracha hot sauce

    Method
     

    1. In a large stockpot, heat oil over medium heat. Add onion and sauté until tender. Add ginger and cook for a minute.
    2. Add stock and carrots. Bring to a gentle simmer and cook for 5 minutes. Add potatoes and kale and return to a simmer. Cook until potatoes are tender then stir in rice.  Season soup to taste with salt, pepper, and sriracha.
    3. Enjoy!

    Recipe Provided by INFRA

  • Tropical Smoothie Bowl

    Tropical Smoothie Bowl

    Tropical Smoothie Bowl

    Smoothie bowls are a perfect way to inject a little tropical flair, not to mention vitamin C, into these winter days. Does the idea of drinking a meal take away some of the satisfaction? Control the consistency of your blended serving of fruits and go wild with toppings!

    Tropical Smoothie Bowl

    Smoothie bowls are a perfect way to inject a little tropical flair, not to mention vitamin C, into these winter days. How will you top your tropical smoothie bowl?
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 10 ounces tropical frozen fruit blend
    • 1 cup almond milk
    • ½ cup orange juice
    • 1 tablespoon honey or to taste
    Toppings
    • 1 kiwi peeled and chopped
    • ½ cup chopped pineapple
    • 1 dragon fruit chopped
    • 1 teaspoon hemp hearts
    • ½ teaspoon chia seeds
    • ¼ cup shredded coconut

    Method
     

    1. Blend frozen fruit, almond milk, orange juice, and honey until smooth. Mixture will be thick. Pour into serving bowls.
    2. Top with fruit and sprinkle on chia seeds, hemp hearts, and shredded coconut. Serve immediately. Enjoy!

    Recipe Provided by INFRA

  • Celiac disease, wheat allergy, or gluten intolerance?

    Celiac disease, wheat allergy, or gluten intolerance?

    Celiac disease, wheat allergy, or gluten intolerance?

    We explain it all for you

    Tested negative for celiac disease but still have a problem with gluten? Here’s an in-depth look at three types of gluten intolerance. Learn how to determine which condition you might have, and how to manage it going forward.

    What’s in a name?

    Gluten intolerance is an umbrella term encompassing three distinct conditions: celiac disease, wheat allergy and non-celiac gluten sensitivity (NCGS), all of which are triggered by different mechanisms.

    Although all three conditions benefit from eating a gluten-free (GF) diet, it’s important to understand which condition is the cause of your gluten woes, so you can customize your approach for rebuilding health in the long term.

    Wheat allergy

    Wheat allergy is a hypersensitivity reaction in the immune system against wheat as a whole, rather than the gluten protein specifically. If your symptoms only occur after ingesting wheat but not after ingesting other gluten-containing grains, like rye and barley, then wheat allergy may be the cause.

    Celiac disease

    Celiac disease occurs when environmental factors, such as viral infections and gut dysbiosis, trigger an autoimmune response upon the ingestion of gluten. Celiac disease can be triggered at any age. Gastrointestinal symptoms occur from the immune system attacking one’s own tissues. The disease can progress to become multisystemic, affecting major organs including the heart and liver.

    Non-celiac gluten sensitivity (NCGS)

    NCGS is a reaction against gluten that is neither a hypersensitivity reaction nor an autoimmune one. Some researchers suggest that NCGS originates in the innate immune system, but we haven’t yet determined the mechanism underlying the condition.

    Spot the symptoms

    Celiac disease, wheat allergy, and NCGS can all present with nonspecific gastrointestinal symptoms, including bloating, abdominal discomfort, diarrhea, and flatulence. Based on digestive symptoms alone, it is difficult to differentiate between these conditions.

    Both NCGS and celiac disease are associated with other syndromes as well. NCGS is associated with Hashimoto’s thyroiditis, dermatitis herpetiformis, psoriasis, and rheumatologic diseases.

    Celiac disease can cause or contribute to serious complications including autoimmune thyroiditis, peripheral neuropathy, epilepsy, infertility, osteoporosis, dermatological conditions, and ataxia (poor balance, coordination, and speech).

    Testing and diagnosis

    When you tell your doctor about your gluten-related symptoms, you may be given a referral to an allergist for testing. Your allergist will likely perform an in-office skin prick test and order blood work to measure wheat-specific IgE. Having a positive result from either of these tests indicates a wheat allergy.

    Receiving negative results from these two tests (no wheat allergy) usually begins the process of screening for celiac disease. Blood tests for celiac include immunoglobulins such as tissue transglutaminase IgA. If this is positive, then a confirmatory small intestinal biopsy is performed.

    Non-celiac gluten sensitivity is a diagnosis of exclusion, only reached following negative results for all the above tests.

    Treatment

    Wheat allergy

    Treatment for wheat allergy requires a wheat-free diet; it may also benefit from gluten-free, too, since many grains are cross-contaminated with wheat. It’s possible for a wheat allergy to subside with time after implementing a wheat-free diet, but allergy severity and duration are different for everyone.

    Celiac disease and NCGS

    These both require a gluten-free diet for treatment. In celiac disease, complete adherence to a gluten-free diet is crucial. Those with NCGS may be able to tolerate a small amount of gluten in the diet, but the amount of gluten and timing of its reintroduction are different for everyone and should be discussed with a healthcare provider.

    It’s also key for your treatment to address nutrient deficiencies that occur from digestive malabsorption, as well as ones that commonly occur from a gluten-free diet.

    Speak with your healthcare provider to treat extraintestinal symptoms of gluten intolerance, such as headache, neuropathy, brain fog, and anxiety. If you have celiac disease, remember to regularly screen for associated conditions, like autoimmune thyroiditis and osteoporosis.

    Article Provided by Alive Magazine

  • How the gut and the lungs are connected

    How the gut and the lungs are connected

    How the gut and the lungs are connected

    What you eat can keep your respiratory health in top shape

    There was a time when we assumed that the gut is for eating and lungs are for breathing. Not long ago, research revealed that they communicate, and that means that your choice of food may help lower your risk of respiratory illnesses.

    What is the gut-lung axis?

    Bacteria get into the lungs from your mouth, from the air you breathe, and from the gut, hence both environmental factors and your gut microbiota will affect respiratory health. Metabolites such as short chain fatty acids (SCFAs) reach the lungs through the lymphatic system and blood circulation. They help reduce inflammation, repair the gut lining, and protect against lung infections.

    Though lungs have fewer bacteria than the gut, they are still a dynamic environment with ability to impact immunity.

    The gut-lung dialogue

    A healthy gut microbiome means better respiratory health and intact mucous layers in the gut and respiratory system. Gut dysbiosis (imbalance), on the other hand, increases the risk of asthma and allergies. Also, chronic respiratory illnesses occur more often in people with irritable bowel syndrome or inflammatory bowel disease.

    Antibiotic treatments, anti-ulcer, and anti-reflux medications affect the gut microbiota and can increase the risk of asthma, allergies, and upper respiratory infections.

    From the lung end, influenza and pneumonia can cause gut dysbiosis and can impact the renewal of intestinal cells.

    Microbiome 101

    Bacteria start colonizing the gut from birth, thriving as they feed on breastmilk prebiotic sugars. Then come solid foods, which further build the gut microbiome.

    Fiber and exposure to dirt help increase the diversity of bugs in our body microbiome, boosting overall health. Because the gut is not an isolated organ, any gut imbalance, or dysbiosis, will affect various parts of the body.

    Dysbiosis can occur at any age and for many reasons: environmental, unhealthy lifestyle, diet, and/or medication. The microbiome tends to become less robust as we age—yet another reason to maintain a fiber-rich diet.

    Supplements for digestive health

    Oral probiotics can reduce the severity of asthma attacks and allergy symptoms in children. They can also improve the gut barrier and reduce inflammation. However, given the multitude of options, consult with a health professional for best suited probiotic supplement.

    Meanwhile, munch on naturally fermented foods such as sauerkraut and kimchi regularly. They contain probiotic bacteria and prebiotics, plus vitamins and minerals formed during fermentation.

    Other supplements that may help include:

    • L-glutamine
    • Vitamin D
    • Vitamin C

    Check with your health care practitioner before taking a new supplement.

    Eating for trillions

    FoodsBenefits for our microbiomes
    legumessoluble and insoluble fiber; resistant starch
    flaxseedssoluble fiber
    chia seedssoluble fiber and mucilage
    fruitsoluble fiber; boosts respiratory health
    berriespolyphenols which impact gut microbiota directly or are metabolized into beneficial compounds
    leafy greenssoluble and insoluble fiber; complex carbohydrates that gut bacteria metabolize into pathogen-fighting compounds
    whole grainssoluble and insoluble fiber, resistant starch, and complex carbohydrates

    Article Provided by Alive Magazine

  • 6 ways to strengthen your natural immunity

    6 ways to strengthen your natural immunity

    6 ways to strengthen your natural immunity

    Simple lifestyle choices to keep you feeling good

    Fighting off germs is busy work for our immune systems, but we can make it easier on ourselves. Discover how small lifestyle choices can keep our immune systems ready for action—and make a big difference in our long-term health.

    According to Lisa Osborne, an assistant microbiology and immunology professor, there are simple things we can do to keep our immune systems strong. They come down to listening to what your mother told you growing up: “Activity, healthy diet, sunlight when you can get it. We know these are critical factors for mental health as well as physical health and supporting immune function,” she says. Osborne also strongly encourages vaccination.

    1. Eat well

    Healthy immunity starts on your plate. Focus on whole grains, fresh produce in an array of colors, and healthy proteins such as nuts and seeds to help your body produce infection-fighting white blood cells.

    2. Get moving

    Regular, moderate physical activity bolsters the immune system and its ability to fight off illnesses, including cold and flu viruses. According to the World Health Organization, adults should aim for 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous aerobic exercise each week, with two sessions of strength training for best overall health.

    3. Get some sleep

    A good rule of thumb is to aim for at least seven hours of sleep each night. If you’re having trouble sleeping, set a consistent schedule, and avoid screens, alcohol, caffeine, and large meals before bed. If worry is keeping you awake, keep a notebook beside your bed to clear your head.

    4. Tackle stress

    Too much stress can disturb your immune response and lower your protection against infectious illnesses. To help lighten the load try meditation, yoga, or any form of movement.

    5. Prioritize your social life

    Perceived social isolation has been linked to impaired immunity and a whole host of other health issues. To combat loneliness, create and maintain meaningful social connections, stay in touch with loved ones, say yes to activities you enjoy, volunteer, or participate in book clubs or community groups.

    6. Consider supplements

    Check with your health care practitioner before taking a new supplement.

    vitamin Cmay help prevent and treat systemic and respiratory infections and help shorten colds
    vitamin Dmay help reduce the incidence of cold and flu, help control infections, and reduce inflammation
    magnesiumplays a key role in keeping the immune system strong
    zinchelps the immune system fight infections and heal wounds
    quercetinhelps stimulate the immune system and possesses antiviral, anti-inflammatory, and anti-allergic properties
    elderberriesmay reduce inflammation, lessen stress, and ease symptoms or reduce duration of cold and flu symptoms
    oil of oreganohas antimicrobial, antiviral, antifungal, antioxidant, and anti-inflammatory properties

    Article Provided by Alive Magazine

  • The power of plants

    The power of plants

    The power of plants

    Ring in the New Year with a plant-forward diet

    If you’re looking to take your health and the well-being of your family to the next level this year, there are few better places to start than to wiggle more plant foods into your daily menu. Your health future will look brighter.

    Tabbouleh with Kale and Navy Beans

    This tabbouleh salad ages well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches!
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup sorghum grain
    • 19 ounce can navy beans drained and rinsed
    • 3 plum tomatoes seeded and diced
    • 3 cups finely chopped kale
    • 1 cup finely chopped fresh parsley
    • ⅓ cup golden raisins
    • ⅓ cup unsalted shelled pistachios
    • Juice of 1 lemon
    • 3 tablespoon olive oil
    • ½ teaspoon salt

    Method
     

    1. In saucepan, place sorghum and enough water to cover it by 2 inches. Bring to a boil, reduce heat to maintain a simmer, and cook, covered, until grains are tender, about 40 minutes. Drain well and spread out on a baking sheet to cool to room temperature.
    2. In large bowl, toss together cooked and cooled sorghum, navy beans, tomatoes, kale, parsley, raisins, and pistachios.
    3. In small bowl, whisk together lemon juice, olive oil, and salt. Toss lemon dressing with sorghum mixture.
    4. Enjoy!

    Sheet Pan Golden Tofu Medley

    This easy, yet impressive, vegan dinner is packed with oven-roasted flavor and proves that creating satisfying weeknight plant-based meals is entirely possible.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ⅓ cup raw cashews
    • 2 350 gram packages extra-firm tofu
    • 2 ½ teaspoons grapeseed oil or avocado oil
    • ¾ teaspoon salt
    • 1 head broccoli cut into 1 inch florets
    • 2 red bell peppers sliced into 4 pieces and seeds removed
    • 2 shallots chopped
    • 2 garlic cloves
    • 1 tablespoon chopped ginger
    • 1 teaspoon turmeric
    • ¼ teaspoon cayenne
    • ¼ teaspoon black pepper
    • Juice of ½ lime

    Method
     

    1. In bowl, place cashews, cover with water, and let soak at least 2 hours.
    2. Preheat oven to 425 F. Line two rimmed baking sheets with parchment paper or silicone baking mats.
    3. Line a cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of towel. Press gently for about 30 seconds to extract excess liquid. Slice each tofu block lengthwise into 2 slabs and then slice each slab into 2 triangles. Place tofu on 1 baking sheet and brush tops with 1/2 tsp oil and sprinkle on 1/4 tsp salt.
    4. In large bowl, place broccoli florets and red pepper and toss with 1 tsp oil and 1/4 tsp salt. Spread vegetables out on second baking sheet. Place sheets in oven and bake for 25 minutes, until tofu is golden brown and vegetables are darkened in a few spots, stirring vegetables once halfway through the cooking time.
    5. Meanwhile, in small skillet, heat 1 tsp oil over medium heat. Add shallots and garlic; heat 1 minute. Add ginger and heat 30 seconds. Stir in turmeric, cayenne, 1/4 tsp salt, and black pepper; heat 30 seconds.
    6. Drain cashews and place in a blender with 1/2 cup) water, lime juice, and contents of skillet. Blend until very smooth.
    7. Divide tofu and vegetables among serving plates and drizzle with cashew sauce.
    8. Enjoy!

    Chickpea Salad with Nigella Roasted Sweet Potato

    Nigella seeds, also known as kalonji, lend a sweet, nutty flavor with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 medium peeled sweet potatoes quartered and chopped into 1 inch pieces
    • 2 tablespoons olive oil divided
    • 1 teaspoon nigella (kalonji) seeds
    • ¼ teaspoon salt
    • 2 tablespoons lemon juice
    • 1 teaspoon lemon zest
    • 1 teaspoon garlic minced
    • ¼ teaspoon tahini
    • ½ teaspoon black pepper
    • 1 ½ cups cooked chickpeas rinsed and drained
    • 1 cup grated peeled carrot
    • 2 tablespoons finely chopped fresh cilantro
    • 2 tablespoons finely chopped fresh parsley
    • 2 cups loosely packed baby spinach rinsed and spun dry

    Method
     

    1. Place baking tray in oven and set temperature to 425 F.
    2. Into large bowl, place sweet potato pieces. When oven reaches desired temperature, dress with 1 Tbsp olive oil, nigella seeds, and salt. Toss to coat evenly and pour immediately onto hot baking tray. Roast at 425 F for 20 minutes, stirring once at the 10 minute mark, until tender and slightly browned, but firm.
    3. Meanwhile, in large bowl, whisk together remaining 1 Tbsp olive oil, lemon juice, lemon zest, garlic, tahini, and black pepper. Add chickpeas and carrot and stir to coat evenly. Add cilantro and parsley, stir once more to incorporate, and allow mixture to marinate while sweet potato roasts.
    4. When finished roasting, remove sweet potatoes from oven and allow to cool slightly. Add spinach to chickpea carrot mixture along with 1/2 the sweet potato cubes, and toss gently to avoid breaking them. To serve, arrange salad on large platter and place remaining sweet potato cubes on top. Be sure to scrape all toasted nigella seeds from baking pan.
    5. Enjoy!

    Article Provided by Alive Magazine

  • 5 steps to setting the best resolutions ever

    5 steps to setting the best resolutions ever

    5 steps to setting the best resolutions ever

    Find your way in 2023

    Many of us are wary about making New Year’s resolutions for fear that we may experience failure. But here’s an approach to change that involves designing your own path forward—one that puts your own dreams first.

    What do you want?

    From a young age, many of us got into the habit of doing what’s expected of us rather than following our own dreams. Getting an education, getting a marriage partner—even making resolutions—are things that we’re told we should do.

    No wonder we may occasionally feel like we don’t fit in or that we’re failing miserably at things that everyone else seems to do easily. You may be surprised how much easier your path becomes when it’s one you design yourself.

    1. Take time for self-reflection

    On a day when you’re feeling reasonably relaxed, find a time and place where you won’t be disturbed—even if that means hiding in the car or the bathroom.

    Take some deep breaths to release tension and clear your mind. Ask yourself what you want and simply notice what comes to you. You might get words, or a picture in your mind, or a feeling. Write down (or type) what comes to you with as much detail as possible.

    Build a home gym? Fabulous. Move across the country? Write it down. Start a business? Of course. Don’t let the critical voice in your head start debating you and telling you why you can’t do it.

    2. Set clear goals

    Vague goals, like taking better care of your health, provide very hazy guideposts, whereas the commitment to exercising twice a week or eating five servings of vegetables a day are clear, specific, and measurable.

    3. Set short-term and long-term goals

    If goalposts are too far away, people are more likely to procrastinate or avoid sticking to the plan, because they knew they had lots of future time to get things done.

    If there are too many strict short-term deadlines, however, a resolution-maker could feel like a failure for missing a mini-goal and throw in the towel. Creating stepping-stones toward the big goal makes room for set-backs while still moving forward.

    4. Set approach-oriented goals

    It seems that people who create approach-oriented goals are more successful than those who have avoidance-oriented goals.

    Approach-oriented goals energize emotions and behavior toward something you want (achieving good grades so that you can enjoy feeling competent).

    Avoidance-oriented goals , on the other hand, are those in which you move away from something you don’t want or you perceive as a punishment, threat, or risk to health (you make the decision to reduce your sugar intake, so you don’t have a heart attack).

    5. Find reliable support systems

    Rather than focusing blame on people who don’t give you what you need (and shifting energy from your goal), find a person or group who can be your cheer squad.

    Article Provided by Alive Magazine