Hooray!  Spring is here and I couldn't be more excited.  Spring is my favorite time of year because it is the time when I re-evaluate my successes and goals and think of setting new ones.  It's like I get a second New Year.  I get even more to celebrate which is awesome!  One of my favorite things to do when I set my goals is to share them with everyone.  So here goes. My new goals for 2014 are to

1) Improve my strength so that I can do 15 pull-ups by July
2) Compete a half ironman in September cutting 5 minutes off my current best time
3) Complete the first draft of my first recipe book:  Foods for your Journey!  
4)  Include Greens + O in my diet every day (yup, I love my Greens+ but I haven't been faithful)

Alright, so there they are.  Now it's your turn.  Comment below sharing 3 of your 2014 goals.  For sharing, you will be entered for a chance to win a 1.5 hour private cooking session and a 1 hour fitness session.  If you don’t live nearby, don’t worry.  You can still win and we can work something out on Skype.

Create perfect Goals in a Healthy & Holistic manner: 
Proper goal setting is necessary to maximize your potential for success in order to minimize the stresses placed on your body and on your emotions.  Goals should be within your capacity to manifest in a healthy way, given the right conditions and a realistic time frame. Ultimately, we want to plan at least 2-3 goals per season that are Specific, Measureable, Attainable, Relevant, and Timely.  In other words, your goals will be SMART! 
 
Key to Healthy Holistic Goals!
Make sure your goals express who you are, not something that will impress someone or earn praise.  Do it because you want to do it!

Four Principles of Goal Setting:
 1) Your goal must be Measurable      
       ·       Complete a 10km race in less than 1 hour or lose 5lbs in 3 weeks

2) Your goal must be under your control       
       ·       You only have a measure of control over yourself, your training, and your motivation
       ·       Win the race is not in your control because you do not know who will show up
 
3) Your goal must stretch you!
       ·       Qualify for something; improve by a certain time; feel more energy (nutritional related)
 
4)  Your goal must be stated in the positive.  Focus on what you want to happen, not what you want to avoid
      ·       Don’t go out too hard at the start of the race....you will actually go too hard
      ·       Don’t get a running injury?  Rather try “lower the risk of injury by running only when recovered”

IMPORTANT!!! 
Try not to confuse goals with dreams.  It's okay to dream!  Actually, it's quite Healthy.   If we didn't dream there wouldn't be anything to look forward to in the future.  Remember, dreams can become realities, but they usually take longer than one season to accomplish. If you can achieve something within the year or a season, it’s not a dream...it’s a GOAL!

A successful individual typically sets his next goal somewhat but not too much above his last achievement.  In this way he steadily raises his level of aspiration ~ Kurt Lewin



Want to learn some new cooking strategies or change up your current fitness routine?

Leave a comment below with your healthy goals for 2014 and you will have the opportunity to win a cooking class in your own home (or via Skype if you don't live nearby) and a 1 hour personal training session. 

The winner will be announced on April 21st.  I'm so excited to hear all about your goals.

All the best in Health,

Deanne

 

Pancake Day Traditions!
Do you know what today is?  That's right, it's PANCAKE Day!  My mom always made Pancake Day super exciting in our house.  Not only did we get to eat pancakes, but we found hidden treasures in them.   Yup!  No joke, my mom placed objects in the pancakes that would foresee the future.  I always thought that this was common practice, but when I looked it up on the internet I found out that this was a Newfoundland Tradition and so I decided to share it with you today.

Each object had a special meaning, so my sisters and I had a great time discussing the outcome.  Here is what we hoped to find:
·        Money – You will be prosperous
·        Toothpick/Straw –  You will be good at growing things ie Farmer
·        String – You will be or marry a Fisherman
·        Safety Pin – You will have a baby
·        Key – You will be a store owner
·        Nail – You will be good at fixing things ie Carpenter
·        Ring – You will get married
·        Button – You will be a seamstress

I remember going in the kitchen and the wonderful smell of pancakes cooking on the griddle, with a small pot of boiling water (to sterilize) beside it filled with our treasures.  A treasure was carefully placed in each pancake and we couldn't wait to dig in.  Mom kept track of the pancakes to make sure that neither of us received more than the other.
Dinner time would come and we would all sit excitedly at the table.  The whole concept of eating slow quickly went out the window.  The faster we could eat, the faster we could dig into the next pancake.  Oh, the memories.
So, if you are thinking about having pancakes this coming Tuesday, why not think about making it into a family tradition of your own.

To get you started, here is a simple, easy and healthy pancake recipe that tastes yummy too. 
·        2Cups brown rice flour
·        1 tbsp aluminum free baking powder
·        1 tsp baking soda
·        Cinnamon
·        2 tsp coconut sugar
·        ¼ Cup Olive oil
·        2 Cups of your favorite dairy substitute (almond, flax)
·        2 eggs

 Mix all the wet ingredients together and slowly add the dry.  Heat up a griddle or your favorite pan with some butter and add ¼ cup of the mixture.  If you are going to add objects to the pancake, let the pancake cook a little on one side and then add it.

If you are looking for a higher protein pancake, this is another great gluten free option though not dairy free:

·        1/2 cup oats
·        1/2  Cup cottage cheese
·       1 tablespoon Olive oil (or coconut oil if you prefer)
·       1 teaspoon vanilla 
·        2 eggs
·        cinnamon, nutmeg (1-2 teaspoons depending on your preference

Place everything in a blender, blend and start making your pancakes.  The batter tends to be a little runny.


Note:  If you add objects to the pancake, make sure your children dig through and remove all objects before starting to eat.  I recommend that you sit at the table with you children to supervise and watch the fun.