Did you have a chance to read the blogs mentioned in last week's email Reader?

If you did, you know there’s a distinct difference between desired health outcomes and our intentional behaviors.

Health outcomes focus on the result. Intentional behaviors, when done consistently, lead to the desired outcome…

”I want to lose X pounds before summer!” Desired outcome

"I want to lower my cholesterol before my next blood draw." Desired outsome

Intentional behaviors...

”I want to walk 3 days per week and include 2 days of strength training over the next 6 months so I can join my friends for longer hikes this summer.”

Other intentions, like increasing fiber or protein intake and being more consistent with hydration, can be broken down into specific behaviors that eventually lead to outcomes like reducing cholesterol and feeling stronger in your body.

Important ⚠️ For behavior-based intentions to become new habits, they need to align with the value behind why you want the desired outcome.

"Spending time outside with my family/friends is important. I want to be strong enough to enjoy our adventures together."

"I want to reduce my cholesterol so I don't have to struggle with heart disease like my Dad did."

Do you see the value behind the why, Reader?

Here are 5 steps to use behavior-based intentions to achieve an annual health outcome:

1. Define your why - why do you want to practice this behavior change? What will it mean to you if you achieve it at the end of the year?
2. Create 1-2 behavior-based intentions that promote your desired outcome
3. Practice your behavior-based intentions consistently
4. Reflect on your practice. Were you willing and able to be consistent with your behavior-based intention? Why or why not? Stay compassionately curious here! Don’t get judgy or you’ll sabotage your efforts.
5. Decide what’s next. If you haven’t achieved your desired health outcome yet, what additional behavior-based intention do you need to set to move closer toward your desired outcome?

Rinse and repeat.

If one of your behavior-based intentions is to eat more greens or vegetables, or increase your fiber intake, or bump up your protein intake, AND you’re bored with the same breakfast or lunch routine, try this recipe.

Egg Bites with Kale Pesto

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(Created for the Midlife Feast Community)​​

Recipe: Pesto Egg Bites.pdf​

Have a delicious weekend savoring food and your body!

Amanda

PS: If you read last week's email, you know health outcomes focus on the result, while intentional behaviors done consistently lead to the desired outcome. Scroll up for the 5 steps to use behavior-based intentions to achieve an annual health outcome. BONUS! A new YouTube recipe video 😎