Have you been feeling the pressure to make New Year's Resolutions that you know you won't keep? It's the beginning of another year... a blank canvas on which to write out all your dreams and goals. You may be reminiscing about all the wonderful things last year held for you or perhaps recalling some great loss or regret as well.

This year instead of loading on more pressure and setting yourself up for failure with insurmountable goals that you know you won't achieve, I'm sharing a simple list of eight habits that form the foundation of success for me. If you commit to doing them daily for just thirty days, they may become habits for you, too. Believe it or not, it's really the small daily habits that have the ability to transform your life into what you've always dreamed it could be!

Eight Habits that Changed My Life

1. Show Kindness: Be kind to everyone you come in contact with, from your boss to your barista. Simply appreciate others for who they are, not what you would like them to be or what they can do for you. Find surprising ways to bless others with a unexpected tip or word of encouragement. Put aside your personal agenda and look at interruptions in your day as opportunities to serve others. Bob Goff reminds us how in one of my favorite books, Love Does.
2. First things First: Do your most important tasks first thing in the morning. Start with an intention and prayer and then move on to the tasks that matter most. Don't get caught in the urgent by default like most people do. Be deliberate instead of just responding to the crises that come your way. The classic book by Steven Covey is a great place to start if you want to learn more.
3. Say No: Stop saying "yes" to every request that comes your way. Practice saying "let me think about it" before an automatic yes comes from your lips. I like to process important decisions for at least twenty-four hours and sleep on it before committing. Agree to only what is in line with your main mission. What is your mission? Define what you enjoy the most and do the best and then stick to it. Need help defining it? Read Essentialism... it may change your life!
4. Recharge: Go to bed every night with enough time to get eight hours of sleep and wake up refreshed, preferably early. I am usually in bed by 9pm and will even say no to events that require me to be up past my bedtime as I know it will affect my productivity the following day. It's a standing joke that I may decline an invitation because "it's past my bedtime" but I always wake up refreshed without an alarm at 5am and my most productive, undisturbed hours are before the rest of the world awakes.
5. Move: Make time for activity every day. Try something new....free weights in the morning, yoga at lunch or a leisurely stroll in the evening. Better yet, grab a friend or your spouse and enjoy great company and conversation while you work-out. My husband and I often jog in the mornings. On the way home, we walk and talk, discussing our plans and praying for our day.
6. Enjoy! Find joy in simple things that don't cost you anything at all... a gorgeous sunrise, the sensation of cool grass on your bare feet, a snowflake on your tongue, playing fetch with your puppy, the gentle touch of a loved one, or the smile of a stranger. Many of the things that make our life most satisfying are free!
7. Eliminate! Get rid of what no longer serves you... make a habit of cleaning out closets and other spaces in your home. Without intervention, junk accumulates and wastes our precious brain power and energy. Don't be afraid to give things away, especially things of value. There is no greater joy than sharing what God has blessed you with. This practice will ultimately free you from reliance on material things in your life, too. Need motivation? Check out the Life-Changing Magic of Tidying Up.
8. Practice Gratitude: Perhaps the most powerful habit is gratitude... Be grateful every day and make it a habit, like brushing your teeth. Before you fall asleep, list at least three things you are grateful for every single day. Did you know that the two qualities most predictive of life-long happiness are gratitude and life-long learning? (If the title of this article was "Nine Habits", the next one would be commit to life-long learning so you get a freebie :-) )

None of these things are difficult but they require a change in mindset. Philippians 4:8 sums it up nicely, "Finally, brothers and sisters, whatever is true, whatever is worthy of respect, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if something is excellent or praiseworthy, think about these things." 

 

Wishing you the BEST year ever!

Eight Keys for Healthier Food Choices in the New Year

Start where you are and proceed step by step toward the goal. Follow these overall guidelines:

1. Read the label before buying anything. The best indicators of how highly processed a food is can actually be found in the list of ingredients. If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items you should reconsider before buying. Avoid packaged and processed foods - don't buy anything in a box, bag or can.
2. Eliminate partially hydrogenated oils and trans fats from your diet. These have no nutritional value and serve no purpose other than to derail your health. Keep in mind that certain products that actual contain trans fat (like the chocolate chip cookie dough you can buy pre-made) can get away with listing 0 grams of trans fat on the label as long as the amount per serving is under 1 gram. Don't be fooled!
3. Don't use coupons! Yep, you heard me.... cheap food is usually just that, cheap! When was the last time you saw a coupon for a organic avocado? or for organic eggs or beef? That majority of coupons are distributed for big box manufacturers, like Kraft and Kellogg so you'll often be forced into buying boxed, packaged and highly processed food thinking you're saving money. Just don't! Instead buy from local farmers or in bulk and you still save money and avoid those "deals" that are detrimental to your health. If you do happen to find the rare coupon for whole foods, by all means use them!
4. Avoid eating at fast food restaurants. Instead plan ahead and bring a home-cooked meal or healthy whole food snack with you. Learn to cook at home with real whole food ingredients. If you really want to be in optimal shape and your best health in 2015, there is just no getting around the fact that you must learn to prepare food at home.
5. Dump the sugar and high starchy foods (crackers, potatoes, rice, scones, cookies, etc.). Sugar is the most inflammatory thing that we consume and most of us consume far too much. Recent studies showed sugar addiction to be a more powerful stimulator of dopamine reward pathways than cocaine! While it's hard at first, going through a sugar detox will free you from the need to eat every hour or two to keep blood sugar stable and will give you mastery and control over your food choices since you're not following cravings.
6. Use healthy low-glycemic fruits to satisfy sweet cravings. You can make some delicious desserts in a healthy way to satisfy a sweet craving. Some of your best options are fresh or frozen organic berries, green apples, or a fresh fig. Try my delicious recipes for Chocolate Avocado Pudding and No Bake Vitality Treats if you need a start...
7. Eat 4-5 servings of non-starchy vegetables daily. Best bets are cruciferous vegetables, like cabbage, broccoli, cauliflower, and leafy greens. If you don't like them steamed, broiled or raw, try a green smoothie drink with lots of spinach or kale - it's delicious! Here's a great Green Smoothie you might enjoy. Be sure to add fiber, too, like chia seed, psyllium or flax to your meals, smoothies, veggies. Fiber is filling, good for healthy bowel function and aids in producing short chain fatty acids (SCFAs) to feed your good bacteria.
8. “Eat all the junk food you want as long as you cook it yourself, ” to quote Michael Pollan. If you have to peel, chop and deep fry potatoes every time you wanted French fries then you might not eat them very often. Eating “junk food” such as cakes, sweets, and fried foods only as often as you are willing to make them yourself will automatically reduce your consumption.