We all know that this time of year everyone has renewed energy to follow a diet, exercise more, and live an all around healthier lifestyle. More often than not we renig on our promises of New Years Resolutions. Rightfully so, as setting a goal for a full year is not an easy task. I recommend setting shorter term goals that you can achieve and see results faster.
For example, for the month of January I resolve to exercise at least twice a week, not including walking my dog in the woods, which I do for about an hour 5 times a week. My goal is to gain more tone in my arms in the next 3 months. This weekend I will get my husband to take a before photo so I can track it for you guys!
The idea behind the shorter term goals is that we can get satisfaction a little sooner, and actually start seeing results sooner. If your goal is weight loss and you want to loose 50lbs this year, set a monthly goal to get there so that every month you get rewarded with the feeling of success. A year is a long way away and a lot can happen. By setting monthly goals, if you have an off month, you can push yourself the next one to make up for it.
The most important part about setting goals is to set REALISTIC goals! Don’t tell yourself you want to exercise 5 times a week, when you currently don’t even do it once! Don’t assume you will go from eating poorly 90% of the time to a completely healthy diet! That is why so many people fail in their resolutions. They bite off more than they can chew. If your goal is to eat better in 2017, start by subbing in healthy snacks, or healthy breakfasts. Then as your body adapts, you can eat healthier dinners, and then lunches. Change is not immediate, and you need to give your mind and body time to adapt to a new routine.
One of my favorite breakfast options, and admittedly I have more of these when its warm out, are breakfast smoothies. I need protein for breakfast or I get hungry immediately! If I eat donuts or pancakes, or anything too carby without a protein, I get hungry within an hour or so and then end up eating too many calories because I am not balancing my meals.
I will post a few different recipes over this month, but to start, this one tastes like dessert! Its a chocolate banana smoothie packed with protein and flavor! You will feel like you’re eating a milk shake instead of breakfast!
What you need:
- 10 oz coconut milk
- 1 banana
- 1 scoop of chocolate protein powder (I use Isopure because it has no lactose)
- 1-2 tbsp nut butter (I chose cashew butter because of its richness)
- 1 tsp of cacao nibs
- 1 tbsp chia seeds (not pictured)
Put everything into good blender with some ice and blend.
This smoothie is so delicious and has about 25 grams of protein to get you started for the day! The chia seeds are packed with omega 3s and cacao nibs are a super food! Bananas are great sources of potassium and other vitamins and the nut butter and coconut milk give you a little needed fat and carb for a really balanced and delicious breakfast!
Feel free to add in a handful of kale or spinach to this as the chocolate flavor will mask the greens, but you will get even more added vitamins!