Calendar review REMINDER
Looking at what is required of you this week is the first step in putting your plan together. Take a few minutes and look over your schedule – start to get mentally prepared for the things that lie ahead ( It will help you when the unexpected comes calling) You might have two late nights that require a change of clothes in the car and two packed dinners. It might be school projects and a few free days that you can create to help meet your goals. It might be that you realize you need some help and can delegate some things to your support people. Whatever this week is shaping up to look like take inventory of your time and needs and then build a plan that meets your goals. * Please block your Mondays 5:30-6:30pm on the evenings we don’t have REACH workshop to continue your weight loss goals, ideally with others, building community and motivation.
Meal Plan
Halloween is behind us, which means the more traditional, comfort food holidays are up ahead. There is actually a formula behind comfort foods and why they comfort us. According to food theory, to be truly “comforting” a food must have at least 2 of the following characteristics: grounding (include foods that grow close to the ground, ie: potatoes), warming in temperature, slow cooked, and contractive (meaning slowly digested). When looked at from this perspective, there are lots of ways to make all kinds of healthy foods comforting! You are in this program to change your health, so this is the year to make changes to traditional dishes and find healthier ways to include comfort foods on the menu. Consider your standard mashed potatoes. Can you make them with pureed cauliflower, almond milk instead of cream and olive oil instead of butter? Here are some comforting recipes to get your creative ideas flowing!
- Apple Cranberry Sweet Potato Bake
- Instant Pot Mashed Sweet Potatoes
- Caramelized Zoodles
- Breadless Stuffing
- Stuffed Sage Lentil Loaf
Recharge Mental Health & Self Care
Let’s be honest; many of us are already going 100 mph most of the time – add holidays to this mix and hello; (parties, work, gift giving, workouts, kids, chores, and other obligations) and it’s easy to get overwhelmed. I know a break doesn’t seem all that feasible at times and it may feel like you’re wasting precious time, but in reality NOT taking a few minutes for yourself can be counterintuitive. Here are some tips and reminders to encourage you to tale five (or even a solid 24 )
Boost Energy
Work, constant alerts, demands and daily tasks can be absolutely draining after a while. Take a moment to step away from these tasks TURN OFF ALL ALERTS ON YOUR SMART PHONE AND COMPUTER and do something just for you. This is one of the best ways to boost energy. Give your prefrontal cortex (that’s the decision making factory) a break –it needs it and so do you!
Focus more on your goals
Taking breaks can help to re-center your mindset on your goals, especially when it comes to weight loss. Stepping away from your” mundane” has the ability to remind you of what’s REALLY important! (YOUR WHY). Take a few moments this weekend and reconnect with why- WHY have you dedicated time, resources and energy into yourself this season.
Your brain loves nature breaks
Not only are humans designed to be in community (which we have discussed several times) we are also made to be outdoors. Our brains are wired to respond with positivity to the smells, sights, and sensations we receive in nature. Office workers who have a view of nature out of their window or through a skylight report higher job satisfaction and lower stress levels. There is a body & mind restoration that occurs in us as we venture outdoors. Where do you long to be? In the mountains? Near the ocean, a tree lined path? Can you get there this weekend? Do what you can to decrease your cortisol and up our serotonin by being in nature and if you can take someone with you and share these moments in “community” even better.
Weekly Intention
Here at St. Jude Wellness Center have needed a little extra mindfulness & meditation this week and we are guessing you might too. One of my favorite meditations is “The Mountain Meditation” by Jon Kabat-Zinn. This meditation encourages us to seek inner stability and peace, even in the face unpredictable change and chaos. Might just be the best 10 min of your week.
https://www.youtube.com/watch?v=Yx2iOYusYeE
Take three deep breaths. As you become present ruminate on the above meditation. How can you take this imagery with you this week?
As the answers develop write down what comes to mind, choose a word, a phrase or a sentence that describes your highest intention.
Such as: I am rooted, grounded and centered- I am focused on my goals and will not be moved,-I will stand tall and proud of who I am and who I am becoming.
We are Proud of you!
