Articles and Tips for a WELL Life
Our future is a result of what we do TODAY, not tomorrow!
Have you tried Overnight Oats? It is so easy to make and it can be the perfect breakfast or sweet snack that can incorporate lots of healthy foods into your diet, so I eat it almost daily.
To make my overnight oats, I use Whole Oats (please don’t use instant), almond milk, fruit, nuts, and seeds. I usually just throw in whatever I have or happen to be in the mood for & it always tastes great. Here are some suggestions of ingredients that work well.
Fruit: Bananas, Blueberries, Pineapple, Raspberries, Strawberries, Mango
Nuts: Walnuts, Almonds, Macadamia, Cashews, Shredded Coconut
Nut butters: Almond butter, Cashew butter, Peanut butter
Seeds: Pumpkin, Sunflower, Chia, Flax, Hemp
If you prefer a recipe to follow, then below are some yummy ones.
Banana Nut Oats
1 cup rolled, whole oats
1 1/2 cup almond milk
½ large banana - chopped or sliced
2-3 tbsp chopped walnuts
1 tbsp flax seeds
Berry Good Oats
1 cup rolled, whole oats
1 1/2 cup almond milk
1/3 cup blueberries
2-3 tbsp chopped almonds
1 tbsp chia seeds
“The Wellness Chik”
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Happy New Year! Today a lot people are making new year resolutions. For a lot of us it's an opportunity for a fresh start, to do things better or differently than what we have been doing until now. A lot of people tend to make new year resolutions around health and wellness - eating better, losing weight, exercising, taking more time for yourself, sleeping better, etc. The problem with a lot of our resolutions is that they can sometimes be so restrictive and punishing in nature. We tend to gauge our "success" as very all or nothing, so we often set ourselves up for failure. We vow to get healthy and/or lose weight by cutting out things like sugar, carbs, junk food, etc. or we say that we will exercise every day, go to yoga classes, meditate daily, etc. What happens is when we don't follow our self-imposed restrictions exactly as we intended we tend to throw in the towel and give up.
Below are two things that are crucial for making long-lasting and sustainable positive changes to your life:
1. Add something good! I encourage you to not focus on what you are not going to do or not going to eat and just restricting things in your life. Focus on what good things that you can add to your diet and daily routine that will make you feel better. Simply adding something good to your daily routine - i.e. drinking more water, adding veggies to your favorite meal, walking the dog an extra block, stretching after you exercise, etc. will positively impact your life. It's important to create good daily habits, get good at them and make it a part of your normal routine and then continue to add more healthy habits! As you start to add good stuff to your life, the "bad" stuff will eventually go away. This is also sometimes called crowding out.
2. Slow and steady wins the race! Any action or change, no matter how small, is better than no action at all. Just make sure that you are moving forward every day. Baby steps are great!
So, if your goal is to eat better, you may want to start with eating 4 servings of fruits and veggies every day. This may sound too easy, but if you're not already doing this everyday then this is progress, right?
If you are looking to start exercising daily, rather than making your daily goal to exercise for 1 hour everyday maybe change that goal to moving your body for at least 15 minutes per day no matter how tired or busy that you are. If you exercise for an hour, that is great, but on days that you only exercise for 15 minutes you are still on track and moving forward. Get really good at making moving your body a daily habit and step it up when you are ready. Also, give yourself a break if you feel that you need to step it back down again.
Select goals based on YOU and that are attainable for YOU. Don't worry about what others are doing and don't focus on the end result. Be kind to yourself and pat yourself on the back for doing something good and positive. Step your efforts up once you are ready. Make your goals attainable so that they are sustainable!
I wish all of you a Happy and Healthy New Year!
The Wellness Chik
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