Hi, I'm Amanda! I help active women 40+ create a healthy relationship with food and their body through intuitive eating, mindfulness, and gentle nutrition. Learn to undiet your life with the latest Savor Food and Body Podcast episodes, blog posts, and free downloads at www.alpinenutrition.org
Bored with 🍳 breakfast?
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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. “A behavior-based intention (goal) outlines a specific behavior you’re ready, willing, and able to implement repeatedly within a given timeframe that will make your desired outcome more likely.”
– Girls Gone Strong
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:
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 (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 😎 |
Alpine Nutrition
Hi, I'm Amanda! I help active women 40+ create a healthy relationship with food and their body through intuitive eating, mindfulness, and gentle nutrition. Learn to undiet your life with the latest Savor Food and Body Podcast episodes, blog posts, and free downloads at www.alpinenutrition.org
"Look at this board," Mary said, staring at the broad, wooden trailhead sign at the start of the Ingalls Lake Trail. "It's like entering the land of No." No campfires at the lake. No camping at the lake. No dogs allowed No firewood cutting If you think January feels like the "land of no" Reader, you're not alone. No more sugar Don't eat after 8 pm Don't eat processed foods After the food and drink free-for-all of the holiday season, many of the clients I've seen this week feel the pressure to...
Confession time, Reader. I used to have a lustful affair with food. My 20s were fraught with food rules and conditions. My healthy eating habits were more about not eating and less about health. During the holidays, I gave myself seasonal permission to eat chocolate, baked goods, and other high-calorie foods sworn off-limits for the rest of the year. From Thanksgiving to New Year's, I'd sneak chocolate toffee bars (recipe below), mini-pecan pies, and chocolate peanut butter balls. I ate...
Did you see the picture from Thanksgiving on Facebook, Reader? How did it make you feel about your body? On a recent call with the Midlife Feast Community, we talked about ways to support self-care and negative body image moments during the holidays. Movement and the mindset are at the top of the list for many Featers. Finding fun ways to move your body this season is a great way to help decrease stress and the critical body image voice. But what if it’s difficult to get in exercise due to...