Sunday, July 19, 2015

Building an Unshakable Habit

It’s difficult to build a habit.  I think anyone would tell you that.  However, habits are not impossible to build.  When something is really worth it, when you can see the positive impact it has, and you practice, practice, practice…you can do it.  An old gymnastics coach used to say, “Practice makes permanent.”  Isn’t that the truth, whether positive or negative? But man oh man it can take some crucial mental power to make it through the rough terrain of the beginnings of a habit.

For instance…2 weeks ago I was 5 weeks into a stellar workout routine (5 days/week).  I had been consistent and non-wavering in the fact that I would get my workout in each day.  I was stubborn and pretty proud of those 5 weeks, but then week 6 happened.  Where did my stubbornness and drive go?  I lost interest and enjoyment in the workouts I was doing, thus 5 days/week turned back into 3.  Working out 5 days/week is definitely a habit worth keeping in my book so a new strategy is on the horizon, but for the time being, push ups in the morning and evening, as you’re never without the ability to do these (as my dad would say - the floor always pushes back), and a few stretches and squats throughout the day are keeping me primed and ready for a new routine.

That is an example in my life where I didn’t quite make it to a solid built habit, but that doesn’t mean I’m going to give up on trying again.  I’m going to take what I know worked against me before and use it towards new strategies to drive success on the next go round. 

How about an example of a habit that takes time and commitment, but that is now so firmly built and tough to shake that we would go to great, even interesting, lengths to avoid breaking it. 

This short story begins with a pre-planned week night dinner.  We’ve built the habit of planning our meals for the week so that we can shop for the right foods and prevent restaurant outings due to “having nothing to eat.”  Let’s be honest, most of the time when we say that there’s just a lack of convenience or appeal, not nothing.  This particular evening, baked chicken, asparagus, and couscous was on the menu.

Much to our surprise, our apartment complex shut off the water that day due to a busted pipe.  Yikes!  Do you realize how often you use/need water?  I sure did that day and most people would have readjusted their plans and headed to dinner at a local restaurant.  Not us J.  We like our nutritious homemade dinners and were not going to let a little lack of water get in our way, but we did have to get creative.

Partially through prepping the food, I turned to my husband and laughed, pausing for a moment to realize what we were doing to make this happen.  I was swirling small batches of asparagus in a bowl of water (from a water bottle left in our fridge), conserving what water we had to get them all rinsed, and Aaron was trimming the chicken with his hands wrapped in plastic wrap held closed by rubber bands to avoid getting chicken on his hands (no water, remember?).  Ha!  Anyone else may have left homemade dinner off the table that night, but this homemade habit was too strong! 

What a silly example, but one that reminds me that if you hold tight to the “why” of a habit and practice, practice, practice, eventually that healthy habit becomes one that you have a tough time breaking.

Your two takeaways –

1. Reflect on the reasons for your struggle to build a particular habit and use that knowledge to approach it differently, lessening the barriers and strengthening your motivators.

2. Keep the “why” of a habit in mind and practice…you’ll eventually reach permanent.

Sunday, July 5, 2015

Cool, Crisp, Crowd Pleasing Chicken Salad

The summer heat is here and that means lots of outdoor festivities, picnics, and fun, but it probably also means lots of cookouts, potlucks, and classic summer dishes to eat.  Does that reality stare your controlled eating plan down? Do those events and dishes intimidate and threaten to put a stop to your good intentions of keeping your intake balanced and nutritious? No need to fret.

1. Take each event and meal one at a time (don’t save up to overindulge, dread a potluck event, or feel guilty for days after a not so good food choice day).  Instead plan and do your best.

2. Do build your plate with nutrition in mind – lots of fruits and veggies, leaving a little less room for some of those less than ideal nutrition dishes.

3. Eat slowly.  Take your time and put your fork down between bites.  You’ll enjoy your meal and be thrilled that you’re not through eating while everyone else still has half a plate left.  That’s a recipe for a second round that typically ends in feeling overstuffed and disappointed.

You can always lighten up some of your dishes too.  If you are taking something to an event, be the one to provide something on the lighter side.  Then, no matter what, you know you’ll have a lighter option (you’re staying in control).

We’ve had success with a light version of chicken salad this summer.  We’ve been making it to have for lunch throughout the workweek.  It is SO tasty, but packs less fat and calorie punch than the classic.  Check out the recipe below or from its original source (http://simple-nourished-living.com/2012/02/healthy-chicken-salad-with-apples-cranberries/).  I used reduced sugar dried cranberries and did not use parsley, otherwise I followed the recipe to a T. 

This recipe is super easy to make and is so cool, crisp, and tasty!  This one has been hubby, mom, dad, and brother approved. 


Ingredients:
       2½ cups chopped cooked chicken (I shredded)*
       3 stalks celery, chopped
       1 cup chopped apple
       ¼ cup dried cranberries (reduced sugar or no sugar added)
       ½ cup nonfat plain Greek yogurt
       2 tablespoons Hellman's light mayonnaise
       2 teaspoons lemon juice
Salt and pepper to taste

Instructions:
       Place the chicken, celery, apple and cranberries in a bowl and stir to combine.
       In a small bowl, stir together the yogurt, mayonnaise and lemon juice.
       Add to the chicken mixture and stir to mix well.
Season to taste with salt and pepper.

*A note on preparing the chopped chicken to make things even easier: boil your chicken breasts until cooked through, drain, and then return to a large pot to shred using a hand mixer.  Using the hand mixer shreds the chicken like a charm.  The time saved is worth the couple pieces of flying chicken you may encounter.

Nutrition is not too shabby – for a satisfying 1 cup serving, you’re looking at about 235 calories, 5 grams total fat, 1 gram saturated fat, 213 mg sodium (with a ¼ teaspoon or less added salt), 6 grams of fiber, and close to 30 grams of protein.

Use this recipe to enjoy for yourself or as a crowd pleasing, lighter option, at your next summer event.