fbpx

Tag: new year’s resolutions

Do you set intentions for yourself?

have you set your intentions for 2018 yet?

I’ve been thinking a lot about resolutions and intentions this week.

 

January rolls around and a lot of us put pressure on ourselves to build a list of resolutions that are mostly about things we should improve about ourselves. Problems we should resolve about ourselves.

 

But what if we accepted ourselves as we are?

 

What if we set intentions instead? Intentions are a common way of starting a yoga session, a positive way of focusing the mind for the practice ahead.

 

Daily, weekly and monthly intentions are a lovely way to focus on the present and the good things you want to do for yourself.

 

My intentions for 2018 are to live in the moment and remember all the things I’ve achieved (it’s easy to forget these things, isn’t it?).

 

What are your intentions for 2018?

Let’s drop the food guilt resolutions.

merrygoround

So it’s that time of the year again. Resolution time. Do you make resolutions? As a nutritional therapist, I often hear people making resolutions to ‘do better’ with food, to eat healthier, to ‘be good’. These resolutions often come with a huge side of guilt. Guilt and shame.

 

Let’s stop all of this.

 

These boom-bust, famine-feast attitudes towards food are robbing us of the pleasure of eating.

 

There are no ‘bad’ foods. There are foods that are better than others, absolutely. And this will vary for each person. For every person that can eat a slice of cake in ‘moderation’, there’s another person that cannot.

 

The only thing that’s bad, is a guilty attitude around food that undercuts the true pleasure you can get from eating. This pleasure can come from biting into a crisp piece of celery with creamy peanut butter, to the umami taste in a steaming bowl of ramen. I love the pleasure of really savouring food, enjoying the taste, smell, look, mouthfeel and of course, that lovely warm feeling at the end of a meal when I know I’ve really enjoyed what I’ve eaten.

 

I’ve said it before, I’ll say it again: the pleasure of eating should ideally last from the moment of anticipation when you first put the food into your mouth through to the lovely feeling of satiety when you’ve finished the meal. If there’s a disconnect, then the pleasure becomes bittersweet, doesn’t it? I love eating ice cream, but it’s just not worth the hours I’ll spend afterwards running back and forth to the loo.

 

So ditch the short-term resolutions and start thinking about a long-term change in attitude toward food and eating instead.

 

And get rid of the guilt. Enjoy the food you do eat and find pleasure in the making and eating of your meals.

 

Are you ready to make a change in your health in 2018? Get in touch for a free 20 minute call where I can help you make positive changes to your health!

SaveSave

Stories I loved this week.

night sky

It’s 2016! How are you feeling about the new year so far? I’m going into it feeling refreshed, healthy and optimistic. I start a new contract on Tuesday, so it’s going to be interesting going back into the world of work after two months off. Weirdly, I drink more coffee when I’m not working, than when I am. Probably something to do with my work day routines. I love being in a routine, so I’m looking forward to that.

A few little things to do to make the new year better. (The Guardian)

Would you ‘Kon-Mari’ your kitchen? We’ve been doing a bit of a kitchen reorganisation this week and because the clutter was so frustrating, we went the whole nine yards and ‘Kon-Mari’d the whole thing. (Verily)

A sensible guide to exercise, when you hate exercising. (Thrillist)

It turns out that Tuesday at 6:30PM is the busiest time in at the gym in January, so if fitness is one of your New Year’s intentions, then mornings are probably a better time to go! (Brit + Co)

Some really nice lifestyle tweaks for better nutrition. (Self)

A really nice Q&A with Gretchen Rubin on habits. There really is no one-sized fits all solution for this. (goop)

2015 was the year that I became strong enough to graduate from knee push-ups to full push-ups and 2016 is going to be the year I can do a pull-up. Even one would be brilliant. (Greatist)

Photo by Greg Rakozy

Intentions not resolutions: how to create good habits in 2016

fireworks

It’s almost 2016 (eep!) and it’s that time of the year when the best of 2015 and 2016 to do lists come rolling out.

Do you make resolutions at the beginning of the year?

I don’t. Controversial, I know.

I prefer to set intentions. Ahem, you ask, how are those different to resolutions?

Intentions are about setting the focus for the year and aren’t as vague as resolutions. Intentions are about creating new habits and breaking bad habits. They’re much much more focused and specific, taking into consideration personality traits (i.e. are you a Questioner or an Obliger? An Abstainer or a Moderator?). Research shows that it takes at least 10 weeks to build a new habit, good or bad.

So rather than just resolving to lose weight in 2016, a more intentional approach would be to identify a realistic (to you!) and consistent plan of action (i.e. a green smoothie  with protein for breakfast each morning, putting 3-4 workouts or classes in the diary each week, going to bed by 10:30pm each night, etc) with each part of the plan helping to establish good habits and remove bad habits. A few checkpoints, be they monthly or quarterly, will help to course correct if the plan isn’t working.

The main thing is that your plan needs to be specific to your needs and wants, not something cookie cutter from an off the shelf programme. Only you know if you are the type of person that responds to outward or inward motivation, that needs to abstain from certain food or activities or can indulge every once in a while.

What are my intentions for 2016?

Time: My biggest intention is to be more aware of how I spend my time. I find myself drifting back into spending a lot of time surfing the web, reading trashy gossip sites. I want to be more intentional with my time, focusing on the things I need to do, like my coursework and research and use books (including the Kindle app on my iPhone) not the internet to unwind. My plan is to give myself 20-30 minutes each day to web surf and after that, any internet time needs to be focused and productive.

Exercise: I want to continue my habit of exercising 4-5 times a week, with a scheduled (and booked!) spin class on Mondays and 4 at-home resistance training sessions. I’ve just started Kayla Itsines’ Bikini Body Guide 2.0, which is nicely split into 4 workouts per week, running a total of 12 weeks. Getting from week 13 to week 24 is a good target for me, especially knowing that I was able to finish weeks 1 – 12 of Kayla’s guide with good progress.

Writing: I want to post at least 3 times a week on this blog – a mix of recipes, nutrition information based on what I’m currently studying and other wellness / self-improvement posts. I’ve finally made 2 posts a week a habit and want to experiment with 3 posts for the next three months.

What are your intentions for 2016?

Photo by kazuend

Subscribe to weekly notes from our founder, Le’Nise!