Proclamations are cool, but achievable goals are better

What do you want to do, be and have in 2012? Be specific! Take some time to really think about what you want. Jot notes, doodle, color, meditate or use whatever tools you want to let yourself really tune in. Once you have a good idea about what you want make sure your goals are measurable and attainable. Goal setting isn't just creating a list it's about setting a foundation. How will you know if you've reached your goal if it's too vague? How will you know if you are on track if you don't take the time to visualize the steps needed? Figure out each piece and determine a timeline. Most importantly if you fail to determine these markers for each goal you may feel unsure or become easily derailed on your way toward your accomplishments. Then share some or all of your goals with a friend or a coach that is going to check in with you and keep you focused. Once you have everything outlined then make sure these details are in a safe place - journal/online document that you can reference as often as needed. You may need to update And you will want to re-access, especially when you've reached some if them. Cheers to you creating the life you want! If you want to share a few or all of your goals please do below.

4 Stress-Stopping Snacks

By Mary Langfield, Certified Holistic Health Coach dedicated to increasing awareness to improve your health and outlook on life.

Tell your typical comfort foods to hit the road and opt for these healthier snacks when faced with your next bout of stress. Instead of mac and cheese, chips, or other fat and carb-heavy foods, choose an easy snack that will leave you feeling healthier, lighter, and happier. Think of snacks as mini meals that allow you to maintain your energy. 

For the best bang for your buck, choose a combo of protein + fat + carbohydrates. 

This combo will keep you satisfied and energized longer. Mix up the recommendations below.

1. Berries: These flavorful fruits, such as blueberries, are loaded with vitamin C and high in antioxidants and fiber. Just one cup of berries provides all the disease-fighting antioxidants you need in a single day, boosting your immune system during the cold season, promoting cell health, and combating stress. Berries also quell future hunger pains, thanks to their high fiber content that leaves you feeling full long after you eat. 
2. Almonds: These super snacks are loaded with a slew of healthy vitamins and mood-enhancers such as vitamin B, zinc, and vitamin E. They also cleanse your body with antioxidants and heart-healthy fats. 
3. Yogurt/Kefir (Plain, Unsweetened): Whether fresh or frozen, yogurt is a great alternative to other creamy impulse-eats such as ice cream because it offers your body a helping of probiotics (active live cultures that help to balance your digestive system and inhibit toxin-producing bacteria in your body) while uplifting your mood with a hearty helping of tryptophan, a chemical that aids the creation of the fog-clearing and mood-enhancing chemical serotonin. 
4. Lean Proteins: Resist the fried chicken and fries and have an egg or some low-fat cheese as a snack instead. Lean protein is great for maintaining a healthy mood because it helps to stabilize your blood sugar, which fluctuates when you’re under stress. 

Still crave something sweet? Eating a little dark chocolate everyday can actually be good for you, keeping cholesterol down and reducing the risk of clogged arteries.

If you’re interested in learning more about how little changes to your routine and diet can transform your life into something happier and healthier, contact me today to learn more about holistic health coaching!

Smoked Salmon Pate

OMG - OMega 3 Goodness

Smoked Salmon Pate

Prep Time: 5 minutes

Cooking Time: 25 minutes

Yield: approx 4-6 servings

Ingredients:

1 pound Salmon (2 fillets)

1 1/2 tablespoons of alder wood chips

2 tbsps of Lemon Juice

2 tbsps extra-virgin olive oil

2 tbsps of organic butter (I used goat butter =YUM)

Celtic Sea Salt and Ground Pepper to taste

Fresh Dill (optional)

Directions:
1. In a stove top smoker, add wood chips and place salmon fillets on the grate.
2. Add the lid to the smoker, turn burners on low - set timer for 20 minutes (walk away or prepare something else)
3. When timer goes off, check to make sure salmon is done
4. Place salmon in food processor with lemon juice, butter, olive oil, salt, pepper, dill or other magical ingredients of your choosing
5. Blend until smooth
6. Do a taste test and add more salt, pepper - to your liking
7. Scrape out Pate and place in a sealed container in the fridge for a few hours
8. Serve and Enjoy


Try this as a quick dinner, snack or appetizer.


This was super simple and quick. It is also really tasty (if you enjoy salmon). If you do not have a stove top smoker, just bake the salmon and then follow the instructions starting with step 4.