3 Keys to Make Your New Year's Resolution Stick

2013 is ending, and as we usher in 2014, it's time to make some changes. A new you in the new year. It's time to talk about new years resolutions. It shouldn't be too surprising that the #1 new years resolutions in 2014 is to lose weight and #5 is to stay fit and healthy. I find this to be very inspiring. It's exciting to know that so many people care about improving their health. However, of those who set a new years resolution, only 8% are successful in achieving their goal. The good news is, it's absolutely possible for you to be in that 8% that finds success with their new years resolution! 

In order to do so, you need to be prepared. Let's start with the three main reasons that most new years resolutions fail, and what you can do about it. 

1. Set a specific goal. Sounds easy enough right? We've all heard this before. Statistics show that people who explicitly make resolutions are 10 times more likely to attain their goals than those who don't. How do you apply this? Set a specific goal, with both short term and long term details. Let's use the #1 new years resolution as an example. Making the resolution to "lose weight" is not specific. Instead, your resolution should look something like this: lose 25 pounds this year, 2 pounds each month, 1 pound every two weeks. Once you have a specific goal in mind, with both short term and long term detailing, it's so much easier to plan for success.

2. Find accountability before you start. When it comes to any goal, accountability makes all the difference. This is especially true with weight loss because there are so many levels to it. Between convenience foods and emotional eating, everyday exhaustion, and the unexpected things of life, a solid accountability partner can be crucial to keeping you on track and focused through out the year. The key here is finding a solid accountability partner. One who isn't afraid to put you in your place. One who truly wants you to be the best you that you can be. Whether it's a friend, your spouse, a colleague, or a health coach like me (wink wink!), find a solid partner NOW.

3. Set boundaries. No matter what your resolution is this year, we all have a weakness that will threaten the success of that resolution. Being able to predict that weakness, will greatly increase your chance of sticking with your resolution through out the year. This is where setting boundaries comes in. Let's look at an example. Say that your resolution is to exercise 3 days per week this year. If your main weakness for skipping the gym is due to exhaustion after work, then you need to start by setting some boundaries around your sleep schedule. On the night before you plan to go to the gym, set a strict bedtime for yourself. This bedtime boundary will greatly increase your chance of making it to the gym the next day.

Take some time in the next couple of days to reflect on each of these three areas. For more support, you can contact me here, to schedule a complementary 1 on 1 "New Year, New You" session. I would love to work with you on your new years resolutions to help you achieve your goals.

I'll also be blogging about each of these three areas in more detail in the coming week. To make sure you don't miss these follow up blogs, you can enter your email address into the top right hand corner. By doing this, these blogs will get sent directly to your email.

Wishing you Health, Hope, & Happiness in 2014
Abby

December's Oil of the Month is...

This month I'm doing something a little different. Instead of showcasing one specific oil this month, I'm giving you some holiday recipes, that have essential oils in them. Because these oils are all natural, organic, and high quality, most of them can be taken orally. A great way to use them as natural healers is incorporating them into recipes. Below you will fine a few recipes that provide a healthier alternative to some standard holiday recipes.

Honey Glazed Ham

Ingredients:
6 pound ham
1 cup honey
1/4 cup pure maple syrup
1/2 cup orange juice
2 drops cinnamon essential oil
2 drops clove essential oil
3 drops wild orange essential oil

Directions:

1. Combine honey, maple syrup, orange juice, and essential oils into a double boiler. Stir until combined. 
2. Cook ham as directed on package. For last hour of cooking, baste glaze on top of the ham every 10 minutes using the glaze on bottom of the pan. 
3. Repeat until ham is coked thoroughly. 
4. For last 15 minutes of cooking, turn oven to broil. 
5. Baste ham last time and broil for 15 minutes until ham is a dark golden brown color. 
6. Take out of oven and cover with aluminum foil for 15 minutes or until ready to serve. 
7. Enjoy glaze from bottom of pan as a sauce.

Gingerbread Cookies

(Gluten free, Sugar free, Vegan)

Ingredients:

1 1/3 cup buckwheat flour

2/3 cup tapioca flour

2/3 cup sorghum flour

1 tablespoon chia seed meal

1 tablespoon flax seed meal

1/3 cup of coconut palm sugar

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 teaspoon nutmeg

2 drops cinnamon essential oil

2 drops ginger essential oil

2 drops clove essential oil

1/2 cup coconut oil

1/4 cup unsweetened applesauce

3 tablespoons water

3 tablespoons molasses

1 teaspoon apple cider vinegar

45 drops liquide stevia

Directions:

1. Preheat oven to 350 degrees
2. Combine dry ingredients into bowl and whisk
3. Combine wet ingredients into a bowl and mix until well combined.
4. Add dry ingredients to wet ingredients on slow speed until mixed thoroughly
5. Put a small handful of buckwheat flour onto clean surface and put dough on top.
6. Roll until 1/4-1/2 inch thick
7. Take cookie cutter and cut out shapes. 
8. Put cutouts onto cookie sheet. 
9. Continue to roll out and cut shapes from left over dough until all the dough has been used.
10. Bake cookies 12-15 minutes.
11. Top with icing and whatever else you desire.

If you are interested in purchasing the essential oils needed for these recipes, you can order them here:
www.mydoterra.com/abbyshroka 
- Click on "shop for products" in the top right hand corner.
- After entering the country of shipping, click on "single oils."
- Try using them this holiday season for healthier alternatives to these standard holiday dishes.

Wishing you all Health, Hope, & Happiness
Abby

If you missed last month's essential oil, click here, to read all about Cinnamon Oil and it's affects on diabetes and depression.

December's Newsletter - A Healthy Recipe for Christmas Dinner

I'm a huge proponent of finding healthier alternatives to standard recipes, especially during the holidays. Potatoes are one of the "standards" at Christmas dinner, whether mashed, baked, scalloped, or sweet. I want to encourage you to try sweet potatoes with your Christmas dinner this year.

Sweet potatoes help to reduce cravings for sugar because they elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there's no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes are a better and more healthy option. They are healing to the stomach, spleen, pancreas, and reproductive organs, and they help to remove toxins form the body.

For a healthier alternative to your typical potato dish on Christmas, or the typical brown sugar and butter, try this sweet potato recipe:

Sweet Potatoes with Lime and Cilantro

Ingredients:
- 4 sweet potatoes (organic if possible)
- 1/2 bunch of fresh cilantro
- 2-3 limes

Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes
2. Wash and chop cilantro leaves
3. When sweet potatoes are done, slit open the skin and place on a serving plate.
4. Season with salt, then squeeze fresh lime juice all over, and shower with cilantro leaves.

Holy Yoga

"For unto you is born this day in the city of David a Savior, who is Christ the Lord." Luke 2:11

Take some time to remember the reason for the season at Holy Yoga this week. Join us Tuesday at 9am and Thursday at 7:15pm as we read through the birth of Jesus. These will be the last two classes before the new year.

We will have no class the week of Christmas and the week of New Years. Classes will resume on January 7th. For more info about Holy Yoga in Long Beach, click here.

Wishing you all Health, Hope, & Happiness
Abby

Turkey Meatballs with Cranberry Sauce

So many of you have been asking for recipes, and I hear you! This recipe is one of my favorites to serve at a party because it's gluten free, dairy free, and sugar free, so it's "user friendly" for any of your friends with dietary restrictions.

Turkey Meatballs with Cranberry Sauce

Ingredients:

• 1 package ground turkey meat, preferably organic :) 
• 1 egg white
• 1/3 cup ground raw sunflower seeds
• 2/3 cup chopped dried cranberries, preferably organic :)
• 1 small finely diced onion, sautéed
• 2 cloves of garlic sautéed
• 1 tsp thyme
• 1 tsp oregano
• 1/2 tsp sea salt
• black pepper to taste

Directions: 

1. Combine all of the ingredients together
2. Roll into medium sized balls
3. Bake at 400 degrees for 20 minutes

Sticky Pomegranate Sauce

Ingredients:

• 1/3 cup pomegranate molasses
• 2 tbsp olive oil
• 2-3 cloves of garlic minced
• sea salt and pepper to taste

Directions:

1. Whisk all ingredients together in a small pan
2. Simmer for 3-5 minutes until the mixture becomes sticky in consistency. 
3. Serve as a dipping sauce.

Enjoy your meatball with your cranberry sauce!

Let me know how your meatballs and sauce turn out!

Wishing you all Health, Hope, & Happiness

Abby

Pomegranate & Kale Salad

So many people have been asking me for healthy recipes, so I wanted to start with a healthy, winter salad: Pomegranate and Kale Salad! Enjoy!

Prep Time: 15 minutes
Total Time: 15 minutes
Serves: 8

Ingredients:
1 cup quinoa (measure uncooked)
1 large pomegranate
6 tablespoons pomegranate juice, from the pomegranate above
8 cups stemmed, chopped kale
1/2 cup finely diced celery
1 cup sliced almond (raw or lightly toasted if you prefer)
4 tablespoons of orange juice
1/4 cup extra virgin olive oil
1/2 teaspoon fine sea salt


Cooking Instructions:

To prepare the quinoa: Rinse your quinoa in a fine mesh colander until the water runs clear; allowing as much water as possible to drain. Combine the quinoa with two cups of water, in a medium pot and bring to a boil. Reduce to low and cover, simmering for about 15 minutes until all of the water is absorbed. Fluff with a fork

To seed and juice the pomegranate: Firmly roll the pomegranate on the counter with the palm of your hand for about 20 seconds. Roll hard enough to break up the seeds (you'll hear them), but not so hard that you break the fruit open. Place a strainer above a large bowl and slice the fruit in half; juice will start spilling out immediately. Rolling the pomegranate loosens the seeds, so gently squeeze each half, cut side down, through the strainer. The strainer will catch the seeds and the juice will fall into the bowl. The pith (white part) should stay with the shell, if it doesn't you can simply pick it out. If there is a lot, place the seeds in a large bowl of room temperature water. The seeds will sink and the pith will float for easy separation. A large pomegranate should give you enough juice for this recipe.

To prepare the kale: One bunch of kale that's been stemmed and chopped will yield about eight cups. All of the ingredients in this salad are small so you don't want large pieces of kale to overwhelm it, so chop away!

To prepare the almonds: I prefer to always buy raw, unsalted nuts because it maximizes nutrition. Place your raw, unsalted sliced almonds in a small sauté pan over medium heat for about 5 minutes to lightly toast, tossing halfway through. They will be lightly fragrant and lightly golden brown. Watch them closely, nuts can burn very quickly. If you don't want your almonds toasted, skip this step.


Recipe:
Combine the pomegranate juice, orange juice, olive oil, and sea salt in the bottom of a large bowl; whisk together until emulsified. Combine the rest of the ingredients into the dressing and serve, or store in an airtight glass container in the refrigerator for up to three days.

I'll be posting more recipes throughout the month of December. Follow the blog so you don't miss any of them! Just put your email address into the box at the top right hand side of the page.

Wishing you Health, Hope, & Happiness
Abby

Black Friday Sale

Thriving Through the Holidays is on SALE!

If you haven't signed up yet, this is the perfect time to do so.

On Black Friday only, this package will be 40% off! Thriving Through the Holidays has a retail value of $75, but from midnight to midnight, you can buy this package for $45.00 (Pacific Standard Time)!

This holiday nutritional program includes:

• A list of foods that naturally stabilizes blood sugar, in order to counter act all of the extra sugar you'll be eating. This way you can still indulge in your favorite holiday goodies. 
• A list of food recommendations that will help to boost your metabolism and keep you from gaining the standard holiday weight.
• We will discuss stress management, sleep, alcohol consumption, and money; because our health is about so much more than just the food we eat.
• Recipes! Each week you will receive multiple recipes. These will be healthier alternatives to the typical holiday meals. I want you to feel GOOD, not guilty, about the food that you're feeding your family.
• A one on one consultation with me. This will give you an opportunity for some individualized recommendations.

If you want to hear more about this package, and what it has to offer, click here, or visit our website here.

For questions concerning Thriving Through the Holidays you can contact me at abby.shroka@gmail.com

Wishing you all Health, Hope, & Happiness on Black Friday
Abby

Thriving Through the Holidays

Through the month of December, I am running a special holiday nutrition program. This program is going to be online, so that you can participate on your own time, from the comfort of your own home.

Here is a look at the nutritional topics that will be covered in this program:
1. This program will NOT feature a specific diet. I won't be telling you what can and cannot eat.
Instead, we are going to discuss three main food topics: sugar, water, and vegetables. I'll give you a list of foods that naturally work to stabilize blood sugar levels, so that your body won't be so affected by all the extra sugar you are eating in the form of holiday goodies. I will follow this up with recommendations on how to incorporate some of these foods into your diet.

We will also discuss some minor changes you can make with your current vegetable and water intake, that will make an enormous difference in your energy level. I won't ask you to eat anything that you don't like. The key here, is that we will work with what you are already doing, so that any changes made are simple. I know you are BUSY during the holidays, so I want to make things as easy as possible for you.

2. This program is not based on deprivation. You will still be allowed to indulge in your favorite holiday goodies. I know I said it already, but I'm going to stress it again. I will not tell you what you cannot eat. Frankly, that would be a waste of my time, and would be unrealistic. Part of thriving through the holidays, is allowing yourself some indulgences. I get that, and I encourage that. This nutritional program is about working with what you're eating, not changing what you're eating altogether.

3. We will be focusing on more than just food. We will touch on stress management, sleep, alcohol, and setting healthy boundaries for yourself and your family, so that you can enjoy the holiday season without getting pulled into a million directions.

4. Recipes! Along with all of the other great content, you will receive a couple of recipes each week. These recipes will focus on holiday dishes made healthy. This way you can still go all out for Christmas dinner, but you can also feel great about the dishes that you are feeding your family.

How will this program work? 

1. It's all online for your convenience. Each Monday in December, I will send you an email with a video that introduces the topic of the week, a few downloads with additional nutritional information, a page of recommendations for you to implement into your diet, and a few recipes.

This way, you can review the information on your own time, and you can review the information anywhere, whether in your own bed, or at your mother-in-law's house. 

2. You will receive a one on one consultation with me. This consultation will take place over the phone, during the second week of December, and will last approximately 45 minutes. This way, we will have an opportunity to discuss any questions that you have, and review your specific needs, in order to give you more individualized recommendations. This consultation is valued at $98.00, but comes complementary with the cost of the program!

If you have any additional questions about this program, you can email me at abby.shroka@gmail.com

The deadline to register is Sunday, December 1st, 2013. 

The cost of the program is $75.00

I love love love the Christmas season. I truly believe that it is the best time of the year. I love the sappy Christmas movies, the decorations, the generosity that people have towards one another, the family gatherings, the Christmas music, and even the food. (Yes I love holiday food, despite the fact that I am a health coach). It's so sad to me when I hear others talk about how taxing the holiday season is for them. Phrases like "I'm doing my best to just survive the season," or "It's all I can do to just survive through this month," and "I'm just trying to survive right now, but come January I will…" One thing that all of these phrases has in common; survival. How sad is that? The holiday season should be the best time of the year. A time where you, your family, and your life should really THRIVE.

If you are someone that gets caught in survival mode during the holiday season, I really hope that you will consider signing up for this 30 day nutritional program. It may very well be one of best investments you make for yourself during this season.

Wishing you all Health, Hope, & Happiness

Abby