Resolving to Set (and Keep) Goals

Are you a resolution setter?  I have set and broken so many resolutions that I don't make them anymore.  But I'm hardly immune to the effects of the New Year.  I know that for some it's just a flip of the calendar, but for me it's always an emotional time.  The ending of a year and start of a new one is a great opportunity to take stock of where I am - and how near (or far) I am from where I want to be.  If you're like me, you rehash the year in your mind, think about what's to come and make lists.  Lots of lists.  In the past, I've made lists for health related goals, for home, one for finances, relationship lists, etc, etc.  This year, I'm keeping it simple.  I'm keeping it SMART. I'll still probably add a goal or two for home and relationship, but this year I'm doing just three health related goals. If you're setting goals, I encourage you to keep them smart too!

What's a SMART goal?

• Specific - not vague or lofty, but really specific things you can actually DO.  I will eat less fast food vs. I will eat home-cooked meals 6 days of the week and eat out one day of the week.
• Measurable - how do you know if you met your goal?  You must make them measurable for them to count.
• Attainable - choose goals that you can really meet.  If you need to lose 200 pounds, maybe just start with 20.
• Realistic - you might want to work out 6 days per week, but what's really doable for you is 3.  Start there and work up if/when you can!  Three days per week is better than none.
• Time sensitive - set a deadline.  When do you want to meet this goal.  Or how frequently are you going to do whatever it is you're going to do.  For instance, each day, I will eat five servings of vegetables.  Or by June 1, 2014, I will pay off 50% of my debt.

SMART, right?   Now, what are my goals you ask?  Here you go:

1. Each day, I will eat at least 2 servings of fruit and 5 servings of vegetables. (I'm close on this one, but not as consistent as I would like.)
2. I will drink 56 oz water every day.  (This one is a stretch for me, since I'm like a camel - who drinks a lot of coffee.)
3. Three days per week, I will engage in at least 30 minutes of physical activity. (Seeking out a yoga class one day per week to help me get 1/3 of the way there!  Plus I bought a super cute running skirt today to help me be motivated - cute workout clothes does that.)

Source

Just three health related goals this year.  I started today.  I'm off to a good start!  What are your goals? Share them here.  Be healthy!

Coffee or Tea

I love coffee.  I like tea.  I don't find myself torn about either one, but I find the controversy over coffee and tea consumption interesting.  Should we drink either?  Are they bad for us?  Are they good for us?!  What's a bitter beverage lover to do?

Homemade Latte with whole milk and a little Cinnamon = ~60 cals and 4g fat

The truth is the same for many questions about nutrition - it depends.  Overdoing it on caffeinated beverages is a bad idea.  Since caffeine is a stimulant, it can certainly cause in increase in heart rate, which isn't good for those who already have high blood pressure.  In addition, it can interfere with sleep.  For those who are particularly sensitive, caffeine can interfere with falling and staying asleep for hours after being enjoyed.  Finally, if you like your sugar with a little coffee or tea, you could have problems.  While coffee and tea are nearly free of calories on their own, when you add several teaspoons of sugar and cream, you can quickly approach a hundred calories per cup.  Don't even get me started on the coffee shop specialty drinks that can run well into the hundreds of calories - even close to a THOUSAND for one grand cup.

Tall PSL = 330 calories and 14g fat

But if you're drinking 3 cups or less a day and avoiding all the added fat and sugar, there may be some benefits.  Researchers have found that coffee and tea contain potent antioxidants.  They may help control blood sugar.  People who drink modest amounts may benefit from the mental alertness (though overdoing it really lessens this over time) caffeine provides.  So if you like coffee or tea, enjoy them...in moderation.  Be healthy!

Ten Days to Go - How is your heart?

Well, here we are...10 days until Christmas. I've been swamped with no time to focus on writing here (I write a lot for paid work and that gets my time first!).  How about you?  Are you ready?  Are you stressed?  Do you remember the reason for the celebration?  How is your heart?

I'm as guilty as anyone about getting caught up in the rush to the "finish line" and forgetting to keep things in perspective...forgetting about the importance of the anticipation of Jesus.  That's what these 10 days should be about.  In ten days, we celebrate the fact that heaven opened up and sent THE Savior of the world.  God looked down on all that he'd created and realized we needed help.  In his incredible mercy, he took pity on the human race and delivered unto us a child.  But not just any child.  His child.

As a new mother, I cannot imagine sending my child out into this cruel world...to die a horrible death...to suffer at the hands of others...to save selfish, ungrateful, unkind...me.  Yet, I am immeasurably humbled at the thought that while I was still an enemy of God, he chose to redeem me with his own son and he chose a young, inexperienced, unassuming, but sold-out girl to do it.  Of course, Mary did not know at first what would be asked of her child, how her mommy heart would be broken.  What a gift that the Lord did not reveal to her the fullness of His plan, because she might not have been able to handle it.  I don't think I could have.  Thank you, Lord for loving me.  For demonstrating your love and compassion by walking alongside those who are willing to walk in your way - even when it doesn't make sense to them, You steady their path and give light to the next step leading them to Your will.  Thank you most of all for Jesus.

Luke 1: 30-38
30But the angel said to her, “Do not be afraid, Mary; you have found favor with God. 31You will conceive and give birth to a son, and you are to call him Jesus. 32He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, 33and he will reign over Jacob’s descendants forever; his kingdom will never end.” 

34“How will this be,” Mary asked the angel, “since I am a virgin?”

35The angel answered, “The Holy Spirit will come on you, and the power of the Most High will overshadow you. So the holy one to be born will be called the Son of God. 36Even Elizabeth your relative is going to have a child in her old age, and she who was said to be unable to conceive is in her sixth month. 37For no word from God will ever fail.”

38“I am the Lord’s servant,” Mary answered. “May your word to me be fulfilled.” Then the angel left her.

 

Crockpot Cauliflower Soup

It was cold here - freezing cold.  Then it got warm.  Now it's rainy, but still warm.  Like 70 degrees warm.  It's December in Atlanta and this is what you have to expect!  Even with the warm up, I still love soup.  Winter and soup just go together.  I make soup in the crockpot about once a week in the colder months and we eat on it all week.  I think cauliflower is an underrated vegetable.  It's deliciously versatile.  You can mash it like potatoes, roast it like a root vegetable, grill it like steaks, and steam it.  It also makes great soup, like this one.

Ingredients:
1 head cauliflower, chopped
1 onion, chopped
2 medium or 1 large carrot, chopped
1 medium sweet potato, peeled and chopped
2 stalks celery, chopped or sliced
32 oz chicken broth
2 tsp grated fresh ginger
1 tsp cumin
1/2 tsp cinnamon
1 tsp garham masala
2 tsp turmeric
salt and pepper to taste

Add everything to the crockpot and cook on low about 6 hours. 

Using an immersion blender, puree the soup.  I like to leave it slightly chunky, so I only puree partially.

Serve with fresh crusty rosemary bread and salad.  It's better the second day!  Be healthy.

Honestly...Sometimes I don't want to be nice

Recently, I was having a "moment" and broadcasted it on Facebook.  It went like this, "Can I be honest?  Sometimes I don't want to be nice."  I was surprised by the response from my friends and connections.  Dozens of people 'liked' my status and it drew lots of comments.  I generally stick to positive messaging and am honestly an optimist anyway so it's usually easy.  However, everyone can resonate with the fact that sometimes we just don't want to be nice.  Whether we're having a bad day, someone's pushing our buttons, or we're faced with someone who is genuinely not nice to us, we all have moments when we don't want to be nice.

Then comes the choice.  I don't have to be nice.  There's no one holding my feet to the fire and making me be nice.  Being nice is a choice.  Most of the time, I make that choice.  Sometimes I fail and I'm a total jerk.  As good as I am at being nice, I'm equally good at being sarcastic and harsh (sometimes better).  While I can choose not to be nice, most of the time that choice hurts me more than anyone else.  Guilty conscience, hurt feelings and damaged relationships aren't worth the choice to act out when I don't feel like being nice.

 He who guards his mouth and his tongue, guards his soul from troubles. Proverbs 21:23

I have to remember that I get to choose my feelings.  I believe that part of being mature is making the choice to be nice, regardless of how I feel.  Children are slaves to their emotions until they learn that tantrums are inappropriate.  We teach them not to hit others, scream or use inappropriate language, and flail around uncontrolled.  Shouldn't I expect more of myself?

He who guards his mouth and his tongue, Guards his soul from troubles. - See more at: http://bible.knowing-jesus.com/topics/Self-Control#sthash.031X1BnT.dpuf

I don't have to be friends with the person on the receiving end. Yet, Jesus calls me to display his love regardless of how I feel and if they become my friend, all the better.  It doesn't mean that I don't get to have a bad day or that I won't sometimes be ugly (southerinsm for being a jerk), but it isn't what I'm called to.

 But I say to you who hear, love your enemies, do good to those who hate you, bless those who curse you, pray for those who mistreat you. "Whoever hits you on the cheek, offer him the other also; and whoever takes away your coat, do not withhold your shirt from him either." Luke 6:27-29

"But I say to you who hear, love your enemies, do good to those who hate you, bless those who curse you, pray for those who mistreat you. "Whoever hits you on the cheek, offer him the other also; and whoever takes away your coat, do not withhold your shirt from him either. - See more at: http://bible.knowing-jesus.com/topics/Self-Control#sthash.031X1BnT.dpuf

I'm called to show people with my actions and attitude that they are important - important enough for God to send his son Jesus Christ for them.  There's no exception to this admonition.  But it's not just about the other person.  The truth is that when I do this, in spite of my feelings, my feelings change.  I change.  Emotionally and spiritually, I become "weller" and get to enjoy a day without less regret.  Along the journey to optimal health, every choice in the right direction is a good one.  Even when I don't want to.  Be healthy!

Keeping It Simple

Can I do this?  Can you?  Want to try?  A simple life sounds good to me today.  How about you? Be healthy!

Four Months!

Today my little man is 4 months old!  What a fun milestone.  He's doing all kinds of cute things - just started rolling over, although he doesn't always know he can do it.  He babbles a lot and giggles and coos.  We'll start solid foods soon, but so far has plumped up beautiful on mommy milk alone.  He's happy and sweet.  He's learning how to sleep better all the time.  (Thank God!)

What?  How's mommy?  At four months seems like a good postpartum check in.  Well, physically I feel good.  A little more sleep would give me more energy, but that will come.  My body has just about returned to pre-pregnancy status, although there are changes that I think may never be the same again.  I'm still not in a regular exercise routine, but that will come.  Emotionally, I'm doing well.  In spite of occasional total-meltdowns, I am happier than I've ever been.  Learning to juggle all of the things I want to do with all of the things I have to do is the hardest part.  Setting aside my personal ambitions for the work I've been called to is hard.  But I know - every day, I know - it is worth it.  Spiritually, I'm peaceful.  God has filled my life with so much love.  Not just through this baby, but through my sweetheart, friends, family, and (most of all) through Jesus.  It's a good day.  Four months ago, my life changed forever...for the better.

How are you (physically, emotionally, spiritually) today?  Take an inventory.  Be healthy!

Christmas Craziness

Is it me or has the Christmas craziness already started?  Okay, I know it's December, but still!  Shopping, decorating, cooking, scheduling parties, Santa pics, ordering Christmas cards, don't forget stamps, oh and the holiday office parties...whew.  I'm exhausted already.

During the hustle and bustle, be sure to take time to breathe. You should know by now that I'm a big believer in the importance of being physically, emotionally and spiritually well.  Take time to relax and to take care of yourself.  Nourish yourself with plenty of good food - not the crap on the center of the conference table (yes, I know about that).  Drink plenty of water - the winter air and central heating dry you from the outside in.  And be sure to take time to rest and meditate on the reason for the season.

Yesterday was the first day of December and the first day of Advent.  I've never really paid too much attention to Advent.  I came to Christ as an adult and in a relatively nontraditional church.  Now I attend a very nontraditional church.  Advent always seemed like something for Catholics or more orthodox Christians.  But the more I know my God, the more I revere his presence.  The more I want to find intentional ways to stop and BE WITH Him.  Advent is about the anticipation of Christ's birth - the Savior of the world coming in the flesh for you and for me.  We are observing Advent in our home by reading specific passages each day from yesterday through Christmas day.  We have to do it at dinner, because it's just the only moment when we are all settled in the same place together and able to give the Scripture and each other our undivided attention.  It works and we believe is establishing a wonderful tradition for our family!

The house is decorated.  Gifts have been purchased.  All that remains is the arrival of the most special guest.  Be healthy!