January 1, 2018
January 2018 – Time to Focus on Health & Nutrition
Happy 2018 everyone! Now that the holidays are officially over, it’s time to get back into the swing of things, and buckle down and focus on your health and nutrition. It’s easy to make resolutions for the new year, but something else entirely to follow through. Incorporating small changes to start can make a huge overall impact and not feel tremendously overwhelming.
For starters, create goals, and not just any goals. Create realistic ones that you can actually follow. If signing up for a gym membership and exercising more is one of your resolutions, follow through. Then make a plan. Start small, maybe once a week, and then gradually build up once you know your schedule and what can be accommodated.
Create a timeline. Having an end date for a resolution or goal in mind makes it easier to achieve. For example, if you have a vacation coming up and want to look your best, or you simply have a goal weight in mind, a good motivator makes it easier for to you to accomplish these tasks.
Remember to reward yourself for achieving your goals along the way, but do it in healthier ways. Small or mini treats are a great way to emphasize your achievements without setting you back. If you’re not sure what a healthy reward is, make a list. This list can include anything from taking a nap to taking a selfie for progress. Whatever keeps you going, whether an end date or mini rewards, positive reinforcement will help you stay on track.
Lastly, find a support system. Whether it be a family member, coworker, or friend, having someone that has similar healthy goals in mind can improve your experience. Workouts and healthy meals plans more fun with one another, and a good way to keep encouraging each other to stick to the plan.
*Did you know that January 24th is National Peanut Butter Day? Packed with protein, peanut butter is a great snack and/or spread for anything from fruits and vegetables to sandwiches. Here’s a great recipe for delicious Peanut Butter Banana Muffins.
2 – Ripe bananas
1/3 – Cup Raw honey
1/3 – cup natural low fat peanut butter
2/3 – cup plain Greek yogurt
1 – teaspoon vanilla extract
1 – teaspoon baking soda
1 – teaspoon baking powder
1/4 – teaspoon salt
1/2 – teaspoon cinnamon
1 – tablespoon ground flax seed
1/4 – cup regular sugar or
2 – tablespoon Truvia Baking Blend
1 – cup all purpose flour
3/4 – cup whole wheat flour
cinnamon sugar (optional)
Preheat the oven to 375 degrees. Line muffin tins with baking cups or lightly spray with canola oil.
Mix the wet ingredients together, mashed banana, honey, peanut butter, yogurt, and vanilla.
In a separate bowl, combine the dry ingredients (flours, salt, baking powder, baking soda, flax seed, Truvia baking blend, and cinnamon). Add the wet and dry together and stir until just combined.
Using a large ice cream scoop or spoon, add the batter into the muffin tin until the cups are 3/4 full, sprinkle with bit cinnamon sugar on each muffin, and bake on the middle rack of the oven for 15 – 20 minutes.