How to Set Micro Goals for a Healthier Life

Health
How to Set Micro Goals for a Healthier Life

Many people become mentally overwhelmed striving to achieve their overarching macro-goals. For instance, the thought of losing 50 pounds can seem somewhat daunting, but when you break it down into micro-goals (5 or 10 pounds at a time) it seems attainable. Plus this type of goal setting allows you to celebrate the small victories. Maybe after the first 10 pounds, you treat yourself to a massage and after 20 pounds you cheer with a new dress. This builds momentum and keeps you motivated until you reach your ultimate goal.

Lavender for Sleep

Health
Lavender for Sleep

Lavender is a common herb used for improving sleep and reducing stress in the body. Here are a few ways to include it in your nighttime routine. Lavender Tea: Ingest lavender in tea form before bedtime to help soothe you to sleep and prevent insomnia. You can make it yourself by boiling some water and letting both the leaf and flower seep. Lavender is easily accessible at your local Farmer’s Market. There are also many teas containing lavender available at your local grocery haunt.

ECW Tip: Back-to-School Bento Lunch Boxes

Health Tips

Instead of a boring peanut butter and jelly sandwich, start the school year off by preparing bento lunch boxes with your kids. A traditional Japanese bento box holds rice, fish or meat, and vegetables. BUT you can create custom boxes to accommodate each family member’s favorite cuisine! Here are a few ideas to get you started:

Berry Smoothie

Healthy Breakfast Recipes, Recipes
Berry Smoothie

1 cup of unsweetened almond milk, coconut water, coconut milk or water 1/2 banana 1/2 cup frozen berries 1 serving of protein powder (preferably vegan, Garden of Life is one of my favorites) Handful of fresh kale or spinach 1 Tbsp. flaxseed oil or Udo’s oil 1/2 cup ice Blend and serve!

Homemade Meatloaf

Healthy Dinner Recipes, Recipes
Homemade Meatloaf

2 tsp. canola oil 1 cup finely chopped white mushrooms 1 onion, finely chopped 1 carrot, finely chopped 1 celery stalk, finely chopped 1 pound ground bison, lean ground beef (7% fat or less) or ground turkey ½ cup quick-cooking (not instant) oats 1 large egg or 2 large egg whites 3 Tbsp. ketchup 1 … Read More

Mini-Pizzas

Healthy Dinner Recipes, Recipes
Mini-Pizzas

4 whole wheat English muffins, split and toasted 2/3 cup marinara sauce 1 cup finely chopped kale or spinach 1 yellow or green bell pepper, cored and finely chopped 1 (6-ounce) package light string cheese 16 slices black olives Preheat the oven to 400°F. Arrange muffins on a parchment-paper-lined baking sheet and spoon marinara onto … Read More

Rosemary Skewered Shrimp

Healthy Dinner Recipes, Recipes
Rosemary Skewered Shrimp

12 long sprigs fresh rosemary ½ cup fresh basil leaves, sliced, plus more for garnish ½ cup coconut oil, melted 4 cloves garlic, finely chopped 2 tsp. lemon zest 2 tsp. lemon juice 1 tsp. crushed red chile flakes ½ tsp. sea salt ¼ tsp. ground black pepper 2 pounds large shrimp (16/20 count), peeled … Read More

Whole-Wheat Tuna Casserole

Healthy Dinner Recipes, Recipes
Whole-Wheat Tuna Casserole

½ bag whole-wheat no yolk egg-noodles or ½ box dry whole what pasta 1 can 6 oz white water-packed albacore tuna, drained 1 cup broccoli 1 cup sliced cremini or button mushrooms ¼ cup white onion, diced 1 can organic cream of mushroom soup 2 garlic cloves, minced 1 Tbsp. butter or canola oil 1 … Read More

Stuffed Peppers

Healthy Dinner Recipes, Recipes
Stuffed Peppers

½ pound lean ground beef (7% fat or less) or bison (can also use ground turkey) 1 cup cooked brown rice 1 onion, finely chopped ¼ cup frozen green peas, thawed ¼ cup grated Parmesan cheese 2 Tbsp. tomato paste 3 garlic cloves, minced 1 tsp. minced fresh thyme 1 tsp. minced fresh basil 4 … Read More