Accountability. Something most of us need when trying to reach a new goal or create a new habit. Since we are a couple of weeks into the New Year its a good time to see if what you are doing so far to reach your goals for 2020 is working.
One thing that can be extremely helpful is creating accountablity. There are several ways to do this.
First, an Accountability Buddy. This could be a spouse, friend, child or parent. Anyone that will support and encourage you to keep going.
For example, one of my clients made a goal to walk 10,000 steps a day for 60 days. She set it up so that if she didn’t did reach her goal every day her daughter would get $100. Her daughter could check to see if her mom was reaching her steps for her day and give her encouragement when she was lagging behind.
Another client of mine gets up at 5 am and walks 3 miles a day with her neighbor every day. They are each other’s accountability partner!
I have several clients that meet their friends at Weight Watchers every week. They do this to encourage each other and help each other to stay on track.
Having someone that you are accountable to can be hugely helpful in keeping the goal in sight and remind you to keep going even in the tough spots.
For me, an accountability buddy does not work. I love to make lists, and use stickers and checkmarks. So, I use a bullet journal or an accountability chart. For me, this makes accountability fun.
Each Sunday I sit down and right out my yearly goals. Then my weekly break down of those goals. This can change weekly depending on what progress or regression I’ve made. These little mini weekly goals help me to realize what is working and what I need to change.
After setting those intentions for the week I then create a chart. It looks like this.
I know super fancy! Since my week varies I then sit down and look over the coming week. In my calendar I outline at what time I’ll do a specific workout.
Now this is key and a suggestion I often make to my clients - These are appointments in my mind. They are not changeable. They are not negotiable. If someone calls me to meet up for tea at my workout time the answer is no. If, in that slot, my husband wants to talk about the Zags game from the night before he has to do it while I’m lifting some weights.
Make it an absoulute priority for that time and day.
I find the bullet journal to be helpful in several ways. One, I can look at the week and see how I did. Two, if I get sidetracked or sick then I have a reference to get me back on track. Three, it helps me to refine the weekly goals. Sometimes a type of workout is just not working or the reality is I don’t have time for 5 days of cardio. This chart helps me to take a step back and look at what is working and what is not.
It's important to realize adjusting your goals does not mean failure. It just means a different path might be needed.
While this simple little chart works for me it may not be what works for you. There are so many ways to track your workout goals for 2020.
It could just be a gold star on your calendar when you did your walk for the day or a big fancy chart that you color in. There are a lot of options.
If you want to look at some other examples go to Pinterest and search either accountability chart or habit tracker. Both will give you a ton of options. It might take a while to find what really works for you.
If you have something that works for you feel free to share below! Would love to hear how you stay accountable.
Look for our blog next month when we exploring the WHY of goal setting.
Obviously, for a land locked area like Spokane sea vegetables are not top on everyone's list. Ease of access probably being the biggest reason for this lack of exposure. However, sheets of nori are now widely available in the Asian section of any grocery store and if you live in Spokane we actually have a couple of great Asian markets.
Nori is a sustainable crop that requires no fertilizers. It usually gets all the nutrients it needs from the environment. When processed into what we buy at the market, fresh nori is shredded, pressed into thin sheets, and then dried. Often what we purchase at the store is also toasted. During the drying process the seaweed turns a dark green or even black color.
Iodine is one of the biggest health benefits of nori. When a person is deficient in iodine they can have swelling of the thyroid and develop hypothyrodism. Now if you don't like iodine you can also get it from other common food such as cod, iodized salt, shrimp, tuna, eggs, prunes and lima beans.
In addition to having a lot of iodine - nori contains 25% RDI in just one gram- it also contains a lot of other good nutrients. Here are just a couple:
A recent study has also shown nori to help with significantly reducing plasma cholesterol.
Typically, we think of Nori as something we surround our sushi rolls with. There are so many other ways to incorporate this vegetable into our diets without eating raw fish. Below are a couple of ideas!
First up, what I call nori chips. I know its a bit of a stretch to think these are anything like chips! However I started eating them after my son Jack asked to include them in his school lunches. I guess the kids really like them! These little snacks can be found in most stores. My favorite one is the Wasabi Roasted Seaweed from Trader Joes.
This next idea is just in time for the Super bowl! Try out this Nori Sour Cream Dip from Food 52. Super easy to make and a little twist on traditional veggie dips.
Nori soup is often eaten in Korea for your birthday or for new moms. In fact most women eat this nutritious soup for up to three weeks after. Below is a link to a super easy and quick nori soup to try.
Furikake, which means literally to sprinkle, is a Japanese multipurpose seasoning. There are several different types out these. They could include wasabi, dried salmon or matcha green tea. This one pictured below is from good old Trader Joes. Other varieties can be found at the Asian market.
Typically, it is used on eggs, rice, ramen, over salads, in soup or sprinkled over popcorn.
All of these would make a great nutritious addition to anyone's diets. Hopefully you have also tried the nori wraps we posted about a couple of weeks ago. If not head over to nori-wraps.html
Let us know if you try any of these recipes! We would love to know what you think!
Next month we return to a more traditional veggies of the month: Sweet Potatoes.
When my life became gluten free a lot of foods were elimanted from my diet. One of my favorites were burritos. I literally lived on Taco Bell bean burritos the first trimester of my pregnancy with Jack. Flour tortillas are vehicles of food delivery that bring other yummy foods together. For example the tortilla is a vehicle for rice, beans, salsa and of course cheese. Just like chips become a vehicle for salsa. Crackers for cheese.
So as my life changed from gluten filled to not, I had to find other vehicles for my food. One in particular is Nori. Yes that stuff that sushi rolls are made with. Also known as seaweed and also January's veggie of the month. I know a weird choice for a vegetable to highlight but one that I think we must take a look at.
The main reason to add nori to your diet is iodine. Iodine is essential for the production of thyroid hormones and it is nutrient that we cannot make. With Americanized diets of processed foods and salt restrictions that has come with the worry of high blood pressure, iodine deficiency can happen.
One simple way to avoid damage to the thyroid is by simply adding nori to your diet. Not daily but a couple of times a week. Just 5 grams of nori meets about 57% of our daily intake requirement. To put this into context one sheet of dried toasted nori is 3 grams.
Besides eating sushi several times a week there a couple of options of adding this highly nutritious food in. For this blog we are going to be using it as a vehicle for other food much like the tortilla. Nori wraps are super easy to make plus they are a vehicle to adding in even more veggies!
All you really need is some protein, veggies, maybe a grain and of course a sauce. Plus some imagination.
These wraps I highlight below are purely suggestions. Add what veggie or grain or protein you prefer. There are no hard and fast rules here.
Suggested ingredients to make Nori wraps
First Roll: Salmon, Avocado, Cucumber, Sprouts, with Sriracha mayo.
This is obviously a take on my favorite sushi roll. In this instance I was using left over salmon from last night's dinner but I also used canned salmon often. To make the SIriacha mayo stir 1 tablespoon of mayo with 1 tsp of siriacha.
Second Roll: Rice Noodles, Shrimp, carrots, scallions, mint with a Peanut sauce
This one is super simple but makes me feel like I'm eating something fancy. Rice noodles cook up super quick, like in 2 minutes. I used mint this time as well, but if I have fresh basil I'll throw that in or cilantro.
The hardest part is making the peanut sauce. (But well worth it!) If you need a good recipe head over to Feasting at Home. It literally is the best one I've tried. www.feastingathome.com/best-ever-thai-peanut-sauce/
Third Roll: Lettuce, Turkey, Hummus, carrots, cucumber and sprouts.
This one makes a great quick lunch. Most of these things I usually have on hand and throw together if I don't have any left overs to eat. It can easily be made vegetarian by leaving off the turkey. You can add in some rice if you want.
A couple of tips:
In our next installment of Nori we will talk more about the health benefits. Picking out your sheets and other ways to subtly add it into your diet.
If you make your own signature nori roll please share below your combinations! Would love to hear what you create!