How To Stick To Your New Year's Resolution

I've made it no secret I'm not a fan of New Year's Resolutions. I never have been. On the few occasions I've decided to make one, I'd be generous if I said I made it a whole week before breaking it. Whether it's deciding to become more organized or more fit, the way I see it is: If you are setting a specific date in which you are going to set out on your journey, it means that you are putting it off because you see it as an unpleasant task. It means you don't WANT to perform whatever the action is that is necessary to reach your destination. And to me, that means that you don't WANT said destination as badly as you think you do. That's just me...

So if I don't believe in setting Resolutions for the start of the new year, then why am I writing a blog post about how you can keep your New Year's Resolution? Good question. Well, the thing is there are still LOTS of people who DO believe in making them. (I assume if you are reading this, you're one of them, yes?) All around the world people are taking a good long look at their life and brainstorming things they want to change about it. And that's commendable, no matter what time of year it is. Far be it from me to rain on that kind of parade. 

I'm a HUGE advocate for self-reflection, self-improvement and goal setting. I have spent the better part of 2 years trying to step back as objectively as I possibly can and nail down the things that I like, dislike, and want to improve about myself. Needless to say, it's been quite a life-changing journey.

And THAT is why I am writing this post. Because all of you out there who are about to set out on your own life-changing journeys via 2013 Resolutions DESERVE to see it through. I suppose you could say if I was going to set a Resolution, that would be it - to help others see their New Year's Resolutions come to fruition. 

That being said I have one key piece of advice for making sure you keep it: 

KNOW YOUR RESOLUTION INSIDE AND OUT.

ALLOW ME TO ELABORATE:

KNOW WHAT YOU WANT TO ACHIEVE: DON'T BE VAGUE ABOUT YOUR GOALS. BE SPECIFIC IN WHAT YOU ARE SETTING OUT TO DO.

KNOW WHY YOU WANT TO ACHIEVE IT: WHAT IS YOUR MOTIVATION RIGHT NOW -THIS VERY SECOND - FOR WANTING THIS? I CAN'T STRESS ENOUGH THE IMPORTANCE OF KEEPING THIS FRONT AND CENTER IN YOUR BRAIN, BECAUSE THERE ARE GOING TO BE DAYS WHEN YOU LOSE SIGHT OF IT AND YOU WILL NEED TO GO BACK TO THE BEGINNING AND ASK YOURSELF WHY YOU'RE DOING WHAT YOU'RE DOING.

KNOW HOW TO ACHIEVE IT: BLINDLY POKING AROUND AT YOUR GOAL HOPING IT WILL FALL INTO YOUR LAP WILL NOT GET YOU FAR. TAKE THE NECESSARY STEPS TO EDUCATE YOURSELF ABOUT HOW TO GO ABOUT IT. THE ABUNDANCE OF RESOURCES VIA THE INTERNET AND SOCIAL MEDIA HAVE MADE WHAT USED TO BE CONSIDERED CLASSIFIED INFORMATION EASILY ACCESSIBLE.

Time to take a good look at the person staring back at you in the mirror and ask...
"Are you ready to kick some butt???"

Don't make a Resolution just to make one, and don't make it because that's what everyone else expects you to do, or because that's what everyone else is doing. TAKE A GOOD LONG LOOK AT THE PERSON STARING BACK AT YOU IN THE MIRROR AND ASK THAT PERSON IF THEY ARE READY TO SET OUT ON THIS JOURNEY. IF THEY CAN LOOK YOU IN THE EYE AND SAY "YES" BEYOND A SHADOW OF A DOUBT, YOU'RE GOLDEN!


Happy New Year everyone! 

XOXO, 

Sara

Grocery List

I often get asked what kinds of foods I buy at the grocery store so I thought I'd put together a list of my most commonly purchased items. Keep in mind, I am constantly playing around with different foods and recipes to avoid boredom, so this may not reflect EVERYTHING I buy ALL THE  TIME, but these are some of my personal favorites that have become staples in my kitchen. (Note: These are merely suggestions - feel free to get creative with the list and add your personal preferences!)

Protein:
~Chicken Breast
~Eggs
~Liquid Egg Substitute
~Turkey Breast
~Canned Tuna
~Greek Yogurt
~Cottage Cheese
~Turkey/Chicken Sausage
~Ground Turkey
~Ground Chicken
~Shrimp
~Tilapia
~Lean Ground Beef
~Steak

Complex Carbohydrates:
~Sweet Potatoes
~Brown Rice
~Oatmeal
~Quinoa
~Whole Wheat Bread
~Ezekiel Bread
~Whole Wheat Sandwich Thins
~Whole Grain Wraps
~Whole Wheat Pasta
~Cous Cous
~Beans
~Whole Grain Cereal
~Rice Cakes

Healthy Fats:
~Peanut Butter
~PB2 Powdered Peanut Butter
~Almond Butter
~Olive Oil
~Whole Almonds
~Avocado

Favorite Veggies:
~Broccoli
~Asparagus
~Green Beans
~Cauliflower
~Zucchini
~Yellow Squash
~Spinach
~Tomatoes
~Cucumbers
~Eggplant
~Celery
~Carrots
~Romaine Lettuce
~Butternut Squash
~Acorn Squash
~Spaghetti Squash
~Peppers
~Onions
~Mushrooms

Favorite Fruits:
~Apples
~Bananas
~Blueberries
~Strawberries
~Raspberries
~Peaches
~Oranges
~Clementines
~Plums
~Grapes
~Grapefruit
~Cantaloupe

Beverages:
~Water
~Unsweetened Almond Milk
~Tea (any flavor but I especially LOVE Green Tea and Peppermint!)
~Coffee
~4C Totally Light Flavor Packets
~Mio Liquid Water Enhancer
~Torani Sugar Free Flavor Syrups (for my coffee!)
~True Lemon Naturally Sweetened Flavor Packets

Cheese:
~Fat Free Feta Cheese
~Greek Strained Yogurt Cheese
~Fat Free/Low Fat Cream Cheese
~Low Fat Laughing Cow Flavored Spreadable Cheeses

Extras/Condiments/Spices:
~Light Mayo
~Walden Farms BBQ Sauce
~Walden Farms Salad Dressings
~Panera Bread Poppy Seed Dressing
~Walden Farms Chocolate Dip/Chocolate Syrup
~Walden Farms Marshmallow Dip
~Walden Farms Caramel Dip/Caramel Syrup
~Walden Farms Pancake Syrup
~Hummus
~Salsa
~Cinnamon
~Basil
~Mrs. Dash Seasonings
~Garlic Powder
~Onion Powder
~Parsley
~Rosemary
~Paprika
~Stevia
~Splenda

Protein Supplements:
~Whey Protein Powder
~Quest Protein Bars


You may also want to, periodically check out the "Grocery List" Tab on my homepage for updates to this list, as I will continue to add to it as time goes on!

You're STILL on that DIET???

DIETING VS. BEING HEALTHY: WHAT'S THE DIFFERENCE?

When I first started changing my eating habits, it was probably somewhere around the millionth time I had promised myself I'd lose weight and change. Over the years I've done the whole yo-yo thing and used all kinds of questionable means. But this time...this time, it was different. I knew that. I knew it to my very core. Nobody else knew it, but I knew. 

So how, you ask, did I KNOW that this time was different? Because I wasn't dieting. I was "living a healthy lifestyle." To those who asked me what my secret was or asked what "diet" I was doing, I tried to make it abundantly clear that this was NOT A DIET!!! IT'S JUST HOW I EAT!!! It got frustrating at times to have to constantly convey this point to people. The implication that I was dieting was almost insulting, because I knew that it was so much more than that. But over time I came to realize that instead of being annoyed by the question, I should take a minute to think it over, and get to the bottom of why this was such a common misconception. 

The truth is that there can sometimes be a fine line between dieting and "healthy" or "clean" eating. When you're looking at it from afar, they do actually seem like the same thing. But they are not. There are actually a number of differences between the two.

1. One of the main characteristics in any weight loss diet is self-deprivation. Whether it's depriving yourself of calories, carbs, or fat, this is a common theme among all "diet" plans. And while there is no denying that healthy eating to lose weight DOES rely on a calorie deficit (since this is the only way to actually lose body fat), it is more about SUPPLYING YOUR BODY WITH NUTRIENTS rather than DEPRIVING YOUR BODY OF FOOD. (See how I turned that around??? It's all about perspective - it changes a lot!) Anyone can lose weight if they eat less calories than their body needs. It's science - pure and simple. If your maintenance calories are 2500 calories a day (JUST AN EXAMPLE!) and you eat 2000 calories a day in Pop-Tarts you will lose weight, sure. The problem is that you won't look or feel as good as if you are supplying your body with 2000 calories of whole, unprocessed nutrient-dense food. Shifting the focus from restricting food that will make you fat to including food that will make you healthy is where the difference lies.

2. Diets are temporary and therefore yield temporary results, whereas healthy eating is meant to be a lifelong commitment. It's not realistic to think that you can maintain the drastic requirements of fad diets long-term or that the results of said diet will be permanent. Just ask any fitness model or competitive bodybuilder and they will tell you that even under the expert watch of professional coaches, the extremes they have to go to, dieting down for a photoshoot or a show are not something they would want to do on a permanent basis, nor is it in their best interest healthwise. Furthermore, once you go off the diet and back to your "normal" eating habits, whatever progress you saw will quickly disappear. Since living a healthy lifestyle doesn't require you to go to drastic self-deprivation measures, it is much easier to continue long-term, ensuring that you will be able to maintain your results.

3. This last one is going to come out sounding harsh, but after trying to word it a thousand different ways, I realized there's just no better way to put it, so here goes: Diets are designed to appeal to the impatient, lazy and ignorant - and I do mean that in the nicest way possible! The reality is that fad diets are created for the masses, and let's face it - the masses are compiled of busy people who want to see results YESTERDAY and don't "have the time or energy" for research, food preparation, and long-term goals. In contrast, healthy eating DEPENDS on research, knowledge and a commitment to hard work over a long period of time. I've spent countless hours sitting in front of a computer, researching, and barely even scratched the surface. I've also put in many, many months of hard work training at the gym, and hours planning and preparing my meals. To this day I'm still not where I want to be, but I'm okay with it because I know that I have the rest of my life to continue working toward both my short-term and long-term goals. 

Have I had people tell me I'm nuts for doing what I do? All the time! It used to bother me, but not anymore and this is why: I am committed to living a healthy lifestyle because it makes me happy - and that's worth SOOOO much more than any "diet". Is it hard at times? Yes - I'm not going to lie - to commit to a life of healthy living requires dedication, time, and hard work. It may not give you overnight results, and yes, it may interfere with your schedule at times. But with it, comes a greater understanding and appreciation for what your body and your mind are capable of, given the chance to shine!

THAT is the difference between "dieting" and BEING HEALTHY.