Hi Reader,

"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

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The trail and the gorgeous alpine lake set in a cirque between two rugged peaks has been loved to death. Making it "the land of no" was the only way to attempt to protect the fragile alpine ecosystem.
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Your body is not a fragile alpine ecosystem - even if you have health concerns.
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January feels like the "land of no" after the free-for-all, false sense of food freedom tossed around like too much tinsel on a Christmas tree during the holidays.
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Stop eating sugar

Don't eat after 8 pm

Don't eat before 11 am

Don't eat carbs

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Even if you want to change your relationship with food and exercise to support your health this year, you don't have to succumb to "the land of no."

Instead, focus on setting behavior-based goals to help you achieve the health outcomes you want at the end of the year.

It’s important to understand the difference between outcome-based goals and behavior-based goals and how they work together.

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5 Steps to create healthy habits you can stick with

1. Define your desired outcome-based goal
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2. Create 1-2 behavior-based goals that promote your desired outcome
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3. Practice your behavior-based goals consistently

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4. Reflect on your practice. Were you willing and able to be consistent with your behavior-based goals? Why or why not? Stay compassionately curious here! Don’t get judgy or you’ll sabotage your efforts.

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5. Decide what’s next. If you haven’t achieved your outcome-based goal yet, what additional behavior-based goals do you need to set to move forward toward your outcome-based goal?

Rinse and repeat.

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Read these 2 blog posts to set behavior-based goals that support your physical and mental well-being:

​How to create healthy habits after 40; 5 Steps​

​3 unexpected ways to reach your health goals after 40​

Resource

Do you want group support with New Year's intentions or behavior-based goals, join us in the online Midlife Feast Community!

This year we're focused on helping group members (Feasters) design the life after 40 THEY want.

Feasters are working on mindset, nutrition, and movement goals with the help of live online group coaching calls with Dr. Jenn Salib Huber and me, weekly movement classes with PT Christine Chessman, and guest expert master classes.

​Get 50% off your first month of membership with this link​

Use the PROMO CODE AMANDA to get 50% off

Recipe Share
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Lemony Red Lentil Soup, serves 4

This recipe is loaded with phytoestrogens (plant-based estrogen), fiber, protein, and satisfaction. I found it in my FAVORITE cookbook, Bad Manners, originally published as Thug Kitchen. The recipe creator, Michelle Davis @mdavisfoods and @badmannersfood, is worth following on social media and subscribing to her Substack.

But! If you don't like spicy language and easy recipes with top-level flavors, this isn't the resource for you😉​
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1 tsp olive or coconut oil

½ yellow onion, chopped

1 fist-size russet (baking) potato, peeled and cut into cubes about the size of dice

1 carrot, chopped

2 cloves garlic, minced

1 tsp ground coriander (or extra ½ tsp cumin)

½ tsp ground cumin

¼ tsp salt

2 cups red lentils, rinsed

6 cups vegetable broth

½ tsp grated lemon zest

1 Tbsp lemon juice

½ cup chopped fresh cilantro (optional)

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​Grab a large soup pot and heat the oil over medium heat. Add the onion and let it saute for about 3 minutes until it starts getting all soft and vaguely golden. Now add the potato and carrot. Saute for another 2 minutes and then add the garlic and spices. At this point, your place should start smelling amazing! Saute for another 30 seconds and then add the salt, lentils, and broth.

Let the lentils simmer, uncovered until they're soft and kinda falling apart, 15-20 minutes. Stir this now and then. Add the lemon zest and juice and turn off the heat. Now you can stop if you prefer a chunky lentil soup, or you can blend half of it for a creamy chunky hybrid thing. It's your soup, so own that shit. The blended soup will thicken up if you throw it back on the stove with some low heat for a minute or two, just watch. Magic, bitches.😎

Serve warm, topped with some cilantro if you don't hate it, and a drizzle of plain full-fat yogurt if you want.

Next week I'll share how to set easy, behavior-based goals that work with your busy life, and keep you out of the dumpster fire of National Dieting Month.

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See you next Thursday!

Amanda

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PS: Do you want to change your relationship with food and exercise to support your health this year? But you don't want to succumb to the blaring noise of diet culture's NEW Year's resolutions? Do this instead. Focus on creating behavior-based goals to achieve the health outcomes you want at the end of the year.

Read these 2 blog posts to set behavior-based goals to support your physical and mental well-being:

​How to create healthy habits after 40; 5 Steps​

​3 unexpected ways to reach your health goals after 40​
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