10 Ways to Maintain Consistency in Meeting Your Health Goals

Find Your Why

You may have some goals you have been looking to accomplish throughout this year. Have you tuned into why you want to accomplish this goal / these goals? Is it to be able to have more energy, be able to play with your grandkids, show up for yourself, get off of or decrease medication? Find your why and tune into that each and every day.

Celebrate Even the Smallest of Wins

We may look back at the week and think “I barely made any progress”. Meanwhile, you added in an extra 10 minute walk, added veggies in at dinner, or had breakfast one more day than the previous week. We can use the wins, even the smallest of them, to keep us motivated in staying consistent with our goals. Progress doesn’t always look glamorous - it’s a journey, not a destination.

Use Setbacks or Challenges as Opportunities to Propel You Forward

Have you ever let one meal or one missed workout dictate how the rest of your day or week will go?

Let’s shift that!

What did you learn from that one meal? Was it that you went into it feeling too hungry or ate much faster than usual? We can take from that - eating more consistent meals and limiting distractions from eating.

What did you learn from that one missed workout? Was it that you told yourself you did not have time? We can take from that - how can I prioritize my workout during the day?

Find a Support Team

Find your support team, whether that is a trainer, dietitian, doctor, or friend. Having people in your corner will help you to have access to the resources you need to succeed and stay accountable in your goals.

Get Rid of the Crash Diets

Crash diets leave you wanting to start over on Monday - a hamster wheel you feel like you can’t ever get off. Crash diets that lead to weight loss, often lead to rebound weight gain (gaining weight and sometimes more). The body is deprived of adequate fuel, it responds by slowing metabolism, increasing hunger hormones like ghrelin and reducing fullness signals - making it harder to keep the weight off. Repeated cycles can increase risk of muscle loss, fatigue, and reduced motivation or self esteem.

We don’t need that! Let’s shift that to sustainable eating patterns that support your cravings and health needs creating lasting change without the cycle.

Include Nourishing Meals You ENJOY

A smoothie may sound enjoyable to one person, but sound unappetizing to another. In order to include nutrient dense meals to fuel your body throughout the day, find ones that taste good to you.

Detach from the Nonexistent Morals of Food

There is no such thing as “good” or “bad” food. Food does not have morals. Oftentimes when we eat a “bad” food, we translate that into “I am a bad person” and then comes the guilt and shame. You are neither a good or bad person for eating a kale chip or a cookie. These are simply two foods that have different nutritional values.

Choose a Form of Movement You ENJOY

Just like choosing foods that you enjoy, find a movement you enjoy. If your workout plan leaves you exhausted and barely hanging on by a thread by the end of the week or you simply dread going because you feel forced to go - it is extremely unlikely that you will continue consistent movement. Instead, find a movement you look forward to doing - that is a key to consistent movement.

Moving your body is important no matter your size. Research shows that high fitness with high BMI resulted in lower mortality risk than low fitness with normal BMI. 10.1111/j.1467-789X.2009.00653.x

Speak to Yourself in a Way that You Would Speak to a Friend

When you make an eating, workout or sleep decision you wish you hadn’t, think about how you would speak to a friend. We often provide others with empathy, we also need ourselves. You deserve that and need that too.

Plan Ahead

In order to stay consistent, it can be very helpful to have a plan for your days or week ahead. This does not mean you have to have every single moment, meal, or workout planned. It can include planning a trip to the grocery store so you are stocked with essentials for meals and snacks; picking three days you want to workout; or setting a bedtime to ensure you get enough sleep.

Consistency Check-List

1. Have I connected with my “why” today?
2. Am I celebrating even the tiny wins?
3. Did I speak to myself with compassion?
4. Do I enjoy how I’m moving and eating?
5. Have I planned ahead—even just one thing?

‍

Two Recipes to Try This Month

Recipes to keep you hydrated and fueled in this summer heat.

‍

Cherry Berry Baked Oatmeal

Naturally sweet breakfast or snack packed with juicy cherries and berries and hearty oats. This is perfect for meal prep or slow mornings served with yogurt or alongside eggs for a nourishing, feel-good start to your day.

Serves: 9 squares

Prep Time: 10 minutes

Cook Time: 40 minutes

‍

Ingredients:

• 2 ½ cup oats
• 1 cup milk of choice
• 1 tsp cinnamon
• 1 tsp baking soda
• ¼ tsp salt
• ¼ cup maple syrup
• ½ cup unsweetened applesauce
• 4 Tbsp ground flaxseed
• ¼ cup water
• ¼ cup melted butter
• 1 tsp vanilla extract
• ½ cup blueberries
• ½ cup pitted cherries

Directions:

1. Preheat your oven to 375°F.
2. Prepare an 8x8 pan with parchment paper or grease with oil spray.
3. Combine 4 Tbsp ground flaxseed and ¼ cup water in small bowl. Let sit for 2-3 minutes.
4. Combine all other ingredients in a large bowl. Add ground flaxseed and water mixture. Stir to combine.
5. Pour into prepared pan.
6. Bake for 40 minutes.

‍

No Churn Watermelon Ice Cream

In the mood for a refreshing ice cream - search no further than this hydrating watermelon ice cream!

Serves: 7-9

Prep Time: 20-25 minutes

‍

Ingredients:

• 6-7 cups fresh watermelon
• 4-5 large dried pitted dates
• 2-4 Tbsp water
• 1-14 oz coconut cream, chilled
• 1 tsp vanilla extract
• ¾ cup unsweetened non dairy milk

Directions:

1. Place about 6-7 cups of fresh watermelon into a food processor to create 2 3⁄4 cups of fresh watermelon puree. Set aside into a medium sized bowl.
2. In the meantime add the pitted dates into the food processor and pulse until small bits form. Then, add in the water 1 Tbsp at a time, pulsing in between adding more until a brown viscous paste forms. Set aside.
3. Next, take the can of coconut cream from the freezer and remove only the top “cream” part of the coconut cream into a medium sized bowl, leaving the oil for later use.
4. Using a stand or hand mixer, beat the coconut cream until it creates stiff peaks.
5. Once the coconut cream is whipped, add in the non dairy milk and vanilla extract. Mix until smooth and combined.
6. Next add in the date puree.
7. Finally, fold in watermelon puree until combined.
8. Freeze for 6-8 hours or overnight. Serve topped with mini chocolate chips or toppings of your choice!

‍

‍