No Need to Wait for New Year’s for Resolution, Make Vision Board Now!


By: Nikki Nies

Vision boards aren’t just for obtaining career objectives, but any and all personal goals too! After hearing a sermon where I was challenged to pray bold, big prayers and to dream big, I translated that into creating a vision board. Not only does this board have things I want (e.g. a tiny house), but feelings I want to always seek (e.g. cozy, warm cuddling feelings). By having my vision board on the opposite wall of my bed, I wake up to the pictures, quotes and inspiration images that I’ve pasted on there and ready to conquer the day!

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Original Image by Colleen Gavin via Flickr

Vision boards aren’t just for obtaining career objectives, but any and all personal goals too! After hearing a sermon where I was challenged to pray bold, big prayers and to dream big, I translated that into creating a vision board. Not only does this board have things I want (e.g. a tiny house), but feelings I want to always seek (e.g. cozy, warm cuddling feelings). By having my vision board on the opposite wall of my bed, I wake up to the pictures, quotes and inspiration images that I’ve pasted on there and ready to conquer the day!

By having a designated area of what you want to feel in life–whether it be where you want to be career wise, financially, spiritually, relationship wise, physically, emotionally and/or what your dream house is, it can be the step you need to make your dreams a reality.  Furthermore, think about what your goals are in all aspects of your life.

What’re the rules for making one? The great aspect, there aren’t any! A vision board is catered to your likes, desires and wants, but again, to be most effective, it should reflect what you want to feel in life. Material things are nice, I have pictures of tiny house on mine, but they’re also fleeting.

How does a vision board help, you ask?

  • Keep dreams, hopes and aspirations front and center with visualization of where you want to be. According to Psychology Today, many athletes have used vision boards for decades regarding desired performance.  Having visualizations all in one place can also aid in seeing the big picture and how certain goals are interrelated 
  • Keeping a reminder of inspirational and/or encouragement (e.g. notecards from loved ones) from the past in one place can be the ‘push’ you need  
  • Helps think outside of the box and challenge you to admit and discover what you REALLY want
  • Better attract future opportunities your way
  • Can be made anytime! No need to wait for New Year’s Resolution, which often times are broken in a matter of weeks! Add visions at any time too!
  • May help in overcoming obstacles to success as you may be able to see how to get from point A to B better and help establish healthier habits
  • It’s empowering by putting you in the driver’s seat of your life! Giving you back control you may have felt you relinquished previously to supervisors, other family and/or colleagues

What are must haves for your vision board? Share with us @WeDishNutrition if you’ve effectively used a vision board, what have you seen turn into a reality? 

http://www.huffingtonpost.com/elizabeth-rider/the-scientific-reason-why_b_6392274.html

https://www.counseling.org/news/blog/aca-blog/2012/06/13/why-vision-boards-work

Incorporate the 3-D Habit Stat!


Myths-About-Dieting-300x199By: Nikki Nies

We’ve all heard talk about the introduction of the 3D TV coming to a home near you, but how familiar are you with the 3-D habit?  If not, it’s a way to keep bad habits from getting the better of you. The breakdown of the 3 D’s are: determine, distract and delay.

1. Determine goal (and remind yourself of it).

2. In the face of temptation, find a way to distract yourself so that you can perhaps interest or immerse yourself in an activity that does not run counter to your goals.

3. Delay. Feel like you must have the carrot cake or the 75%-off Christmas decorations? Can you see if the need is just as urgent in an hour? Do you have a buddy you can call for support?

By having a set plan in place for how to react and best deal with tempting situations and foods, it can alleviate chances of guilt, shame and overindulgence.  Let’s all start the New Year with a clean slate! Better yet, let’s all start the year with clear 3 D habits(s)!

Photo Credit:

Sources: http://time.com/money/3649470/habits-that-make-you-healthier-and-wealthier/?xid=timefacebook

http://podbay.fm/show/879452174/e/1401112803?autostart=1

#004: The “3D” Habit for Weight Loss (Podcast)

http://ordinaryfamilyfoodlife.ca/quality-food/what-can-i-do

10 Ways to a Healthier YOU!


Health-Map-471x282By: Nikki Nies

Being honest with ourselves’ goals and future lifestyle changes is the best thing to do moving forward.  While one might have the best intentions of losing weight, as we all know, learning how to walk is essential and part of the foundation of learning how to run.  With that said, with the New Year upon us, there’s no better time to jumpstart healthier changes.  BUT, while there are ten suggestions to a healthier lifestyle, you know, deep down, what changes will stick and what changes are not realistic to implement.

You don’t have to implement all ten changes, as that may be too overwhelming and backfire in the long run, but incorporating one or two ideas that best fit into your daily routine can provide insurmountable intrinsic and extrinsic benefits.

1. Drink more water! Aim for 16 oz. of water with each meal and snack

2. Plan at least one more meal per week in advance.  Meal ideas :

Breakfast:

  • 1 cup egg whites, 1/2 cup old fashioned rolled oats, 1 cup blueberries, 1 tablespoon raw honey
  • Flatbread sandwich with 3/4 cup egg whites, lean meat, cheddar cheese, spinach, onions and black olives
  • 2 scrambled eggs, 1/4 cup cheddar cheese and Canadian bacon on an English muffin

Lunch/Dinner: 1047445.large

  • Chicken and flank steak, 1/2 cup white rice and 2 cups steamed vegetables
  • 4 oz. extra lean ground turkey, 1/2 cup sweet potatoes, 4 cups spinach with olive oil and vinegar dressing
  • 4 oz. salmon, 2 cups broccoli with 2 tablespoons of organic unsalted butter
  • 2 oz. turkey breast, 1 oz. raw, unsalted nuts, sliced cucumber
  • 6 oz. oven roasted chicken breast 1, 1 cup vegetables and 2/3 cup brown rice
  • 1/2 cup brown rice, 4 oz. tilapia and 1 cup steamed green beans
  • 1/2 cup chickpeas, 1/4 cup fat free cheddar cheese and 2 tablespoons olive oil

Snack:

  • Banana and peanut butter smoothie
  • 1/2 cup cottage cheese with 1 tablespoon natural nut butter or 1 cup of blueberries
  • 1 cup oatmeal and protein shake
  • Fresh pineapple and yogurt
  • Handful of almonds and an apple
  • Carrots and hummus
  • Peanut butter and jelly sandwich
  • Brown rice cake with almond butter and string cheese

3. Make meat proteins a side dish, not main entree of meals

4. Follow the 80/20 rule-with healthy options 80% o the time, but still having the occasional indulgence

5. Instead of concentrating on the number of calories consumed, focus more on the variety of colors and foods you’re eating from the increased intake of fruits and vegetables

6. Gradually cut down on calories where you are willing to make lifestyle changes you can live with

7. Be patient and realistic–remember that small changes do make a difference and that it’s more important to FEEL better!

8. Sharing is caring! Share your latest achievements via social media! Post on Facebook the latest meal you made, take a picture and upload to Instagram of the view at the top of a mountain you’ve hiked and/or follow motivational and inspirational quotes on Twitter

9. Use the outdoors as your gym will decrease excuses of working out.  While it’s winter, indoor swimming, hiking, rock climbing and biking are great year round exercises!

10. Find a partner, a support system and/or accountability buddy to encourage, confide and motivate you to make healthier choices.

If you need more information, please search and contact a Registered Dietitian near you! Keep us posted on your lifestyle changes! What healthier lifestyle additions are you adding to your day to day life? Good luck!

Photo Credit: Care2 and Green Bean Delivery