When it comes to diets, I hold two foundational beliefs.
A book for everyone
That is where The Plant-Powered Diet comes to the rescue. Sharon Palmer has written a book for everyone who wishes to tap into the power of plants, no matter what core diet she chooses. The Plant-Powered Diet is for meat eaters, vegetarians and vegans alike. The book is well researched, well organized and makes no judgements.
Yes, plants are incredibly good for us and we should be eating a variety of them. We know that. However, transitioning to a more plant-based diet is challenging. Some of us love our meat. Some of us feel paralyzed by all the conflicting information out there. And some of us want to ensure we get all the nutrients and are not sure how to replace animal products with appropriate plant products.
The plant-powered food guide
The Plant-Powered Diet speaks to all each of us and answers our questions. Including plants in your diet is not an all or nothing proposition. Sharon Palmer outlines food categories for us throughout the book. In chapter twelve, she gives us a new Plant-Powered Food Guide we can follow based on science rather than competing interests and lobby groups. With this guide, you can incorporate more plants into your diet as she outlines how the guide works for every style of eating: omnivore, vegetarian and vegan. Included are serving sizes and number of servings per day.
Menu and recipes
The weekly review is your most important meeting and there is only one invite on the list: you.
It could be a celebratory meeting or a reckoning. Either way, it is the one meeting where you will be able to figure out what is right, what is wrong, where you sit in the big picture, what should change and what should stay the same.
Because it is so important, book it in your schedule. Make a time and keep that time. Mine is every Sunday.
What to ask yourself
What you do is ultimately up to you, but here are some suggestions.
Figure out what you did during the past week. What did you accomplish? Are you on track? What went well? What did not work? Where do you need support? What might that support look like? What new opportunities presented themselves? What have you been putting off or avoiding? From what are you hiding? What are your priorities for the upcoming week?
Why do a weekly review
As you commit yourself to your review, you will watch your accomplishments grow. You will recognize more opportunities. The goals you set for the next week will become laser focused.
Tweet: The weekly review is a powerful tool for progress and productivity.
Download my weekly review worksheet to get started, and then make up your own as you develop your own process.
Tell me how it went. Tell me how to improve my weekly review. I want to hear it.
Abundant health. We all want it. But, what people say all the time is, “I want to lose weight.” The focus becomes on removing what we do not want in our lives. Then, we are empty and hungry. This is not abundance.
Health is about abundance, what we want in our lives.
Loved ones around the table.
Good food on the table.
Time to exercise.
A positive mindset.
Being joyful, healthy, beautiful… All of these things are nothing more than a happy side effect of the above.
If you are ready to live an abundant and healthy life, check out my eBook, Fit and Fabulous.
I do not know what your belief system is but no doubt, you have one. Within that belief system, where does it say that all humans are meant to look like the unattainable 21st century ideal created by corporations to sell you things. The whole premise is based on the unachievable, ensuring you do not feel good about yourself so you will spend more money. To quote my youngest daughter, “Fudge that!”
Human bodies are meant to do things not look a certain way. Hug loved ones. Walk. Run. Jump. Play. Dance. Carry children. Laugh out loud.
I am not saying that each of us is not a piece of art. You are. I am. Just as we are right now. However, we are functional art, not meant to be put in a museum solely to be admired. . Our bodies do things; perform functions vital to living a good life.
So when the resolutions, if you set them, start to fade, do not give up on your health and wellness. Instead, shift the focus from deprivation to attain the ‘perfect’ body to what do you and your body want to do?
Do you want to go hiking in the summer months? Play tag with your kids? Climb stairs and still breathe well? Get through your day with energy left over for you at the end of it? Go dancing on Fridays?
Shift your focus from looks to function. The idea that we want to look like some photoshopped creature is not ours. Let's not own it. It belongs to a group of savvy marketers. Leave it to them.
Beautiful is soft lines and hips that carry children. Beautiful is freckles and laugh lines. Beautiful is a straight back. Curvaceous is beautiful. A life well lived is beautiful.
What does your healthiest self want to do?
Do you want to get Fit and Fabulous by making lifestyle changes? Check out my Fit and Fabulous ebook and join us on the Fit and Fabulous Facebook group to find other people just like you!
The beginning of every year is a great time to evaluate your vision and update your goals. We have all heard about SMART goals, but I use a different system. To start the year off right, I thought I would tell you how I set goals.
I use Outcome Goals, Performance Goals and Process Goals, which is the goals setting strategy used by many elite athletes. I use it in all areas of my life, and you can too.
Outcome goals are your big crazy dreams. Can you design the life you want? Yes, you can.
Can you change the lives of others, people in your family, your community, and people on another continent? Yes, you can.
Outcome goals do not happen overnight. You may have a long-term vision for an outcome that will happen in 10 years such as buying a home or building a significant business. On the other hand, you may have some challenging goals that you can accomplish in a shorter period such as running a marathon or getting that promotion.
You do not have direct control over your outcome goals. You do not have direct control now over the size of your business in 10 years. Few people can get up at this moment and run a marathon. Outcome goals are big dreams that with the right plan, you can achieve at some point in the future. Can they be SMART? Sure, go ahead and make them SMART.
If we did all the things we were capable of, we would literally astound ourselves. - Thomas Edison
When dreams are big, it is good to break them down into smaller manageable goals, and this is where performance goals come in.
Performance goals are yardsticks of performance along the way to your big crazy dream. I was a gymnast. I loved the sport and dreamed of competing. In gymnastics, you must pass several skill levels before you compete. These are the performance goals before any gymnast can get to her big crazy dream of winning a competition. Each level meant I was one milestone closer.
In business, you many need to establish your brand, or develop a product line or build a client base.
For a marathon, you may want to set the following performance goals:
Performance goals are increasingly important, as your dreams get bigger. Performance goals help you
Big crazy dreams can feel overwhelming. You can land up feeling demoralized and frustrated. Performance goals give you milestones to help you stay on track and keep going as you can see your progress, and have cause to celebrate along the way. Celebrating is very important but that is a post for another day.
Many of life’s failures are people who didn’t realize how close they were to success when they gave up. -Thomas Edison
You have complete control over process goals. These are the tiny goals that you set each day or each week to move you closer to your big crazy dream.
Weight loss is a great example of an outcome goal that I see people set rather than related process goals. You do not control how much weight your body sheds so when you do not meet that goal you feel badly about yourself. Set process goals for your daily and weekly goals rather than outcome goals.
What do you control? You do control if you take the stairs or the elevator. You do control if you eat a burger and fries or vegetable soup for lunch.
Sales is another good example. People set sales targets, which are outcome goals. What you do to achieve a sale is a set of process goals. When you do not reach your sales target, what do you do? How do you feel about not hitting your goals? Most of us feel incredibly negative about not hitting our goals and take it very personally.
I have not failed. I’ve just found 10,000 ways that don’t work. -Thomas Edison
I believe that we are all capable of achieving great things. Instead of getting into a negative headspace about unmet goals, get curious. If you do not get the outcome you want, question the process not yourself.
There are several reasons that your goal might not have worked out. Here are a few ideas to get you started.
You can get healthy. You can buy your own home. You can launch a successful business. You can get a raise. You can run a marathon.
No dream is too big; not goal is too small.
What big crazy dreams are you working on in 2017?
Get the Set Goals like a Champion eBook!