HAPPY NEW YEARS :) Time for our New Year challenge to create a New Years resolution that you can actually accomplish! Non-of this "I want to workout EVERYDAY," or "I want to lose 50# before my daughters wedding in March" stuff.
When you make a challenge you need to make a S.M.A.R.T goal, one that is Specific, Measurable, Attainable, Realistic, and Timely. These S.M.A.R.T goals provide you with an attainable challenge while holding you accountable and allowing "life to happen."
Example 1: Save at least 100$ every pay check to pay off my student loans in x amount of years. Or save 10$ each week to have an extra $520 saved in order to buy plane tickets to go home for Christmas 2018.
Example 2: Go to church at least 3 days each month.
Example 3: Read one book related to my major, job, or to improve my life each month.
Example 4: Eat out no more than once a week. Of course if you eat out once a day currently, once a week is not reasonable; I would try no more than three times a week.
Example 5: Minimize my screen time to only 2-3 hours a day during the week.
Example 6: Drink 8 cups, or 64 ounces of water each day. (Rule of thumb, you want to drink half of your body weight in ounces of water). If you weigh 150 pounds you'll want to drink 75 ounces or 9.5 cups of water each day!
Write down your goals and how you intend to accomplish them. Whether that be to create an agenda each week, buy a gallon jug or cute 32 ounce water bottle, pre-order books, write sticky note reminders around the house, etc. YOU CAN DO THIS :)) Make this the year that you actually make a resolution that you can achieve!
MY GOALS FOR 2018!
I am a huge proponent of creating healthy lifestyle goals for the new year! Goals that will help me be a better and healthier person for the year. This year I have more then I ever have had before, so we will see how I do :) The best way to reaching your goals are to create goals within your goals, e.g. have my first book picked out by January 1st with a deadline on when I need to finish it by.
Leave me some comments with your New Years resolutions!
This December to Remember challenge was a great experience! It allowed me to get out more, do more for other people, which in turn made me happier to know I was making others happier and feel so loved! Unfortunately, I wasn't able to complete each day's act of kindness, but I did as much as I could and made sure each day in December I was doing something nice for someone, if it was helping out more at work, being more positive, or just simply giving a complement to a stranger! For instance, one day I wasn't able to complete the Operation Christmas Child box, but I did have to call my prescription company, and was put on hold on and off dealing with a person who was knew to her job. During this what should have been 10 minute phone call that turned into an hour, and instead of getting frustrated with her, I kept assuring this lady that it was okay and by her not knowing how to answer my question will help her with other people in the future. It feels amazing to do good, and by watching one person's act of kindness will hopefully spread more good in the world!
This month's challenge was made to help put more love and peace in the world, and to encourage happiness through daily random acts of kindness. Make this month a month to remember! You can follow the calendar I made for you, or if you don't think you can do those challenges or do not have the time or money, either try another way around the challenge or complete an alternate challenge. An act of kindness as simple as creating small talk in the elevator can truly make someones day :) Need some more inspiration? Click the link below for an amazing and inspiring commercial that starts with one act of kindness from a man and comes back around full circle! Good karma is the best karma.
December 1st: Give all your change to Santa at a grocery store
December 2nd: Write a letter for a deployed/wounded solider http://signup.operationgratitude.com/letterwriting or https://soldiersangels.org/letter-writing-team.html
December 3rd: Cook a healthy, tasty dessert for the office break room at work or your kitchen counter
December 4th: Wake up early and make your spouse breakfast and/or buy them their favorite breakfast fast food or coffee/tea
December 5th: If you haven't done your spring cleaning, take all your clothes that don't fit anymore or other household items that you do not use to Goodwill
December 6th: Go through your contacts and if you think of anyone who may not have any family around for the holidays, invite them to celebrate the holidays with you for a dinner
December 7th: Don't argue or fight back, be the most selfless you can today
December 8th: Drop off at least 5 canned goods at a local Wells Fargo (food) bank http://welcome.wf.com/foodbank/
December 9th: Make a homeless "Giving Bag" for the cold days (chapstick, water, protein bar, deodorant, toothbrush/paste, snacks, socks)
December 10th: Say yes to your children or spouse for one day (make it their day, but don't let them know)
December 11th: Get 30 free cards to write inspiration letters for people who matter: http://youmattermarathon.com/ and hand them out or store some in your car
December 12th: Tip the waiter/waitress 25%
December 13th: Send a text to a family member that you don't talk to that much asking if you can get together one day this month and/or tell them about how much you miss and love them
December 14th: Give a stranger a compliment
December 15th: Make a Christmas treat for your neighbor and deliver them telling them happy holidays, maybe they'll invite you in for some wine!
December 16th: Give a stranger a flower
December 17th: Max an Operation Christmas Child box https://www.samaritanspurse.org/what-we-do/operation-christmas-child/
December 18th: Buy the person in line behind you coffee
December 19th: Make your parents dinner and eat with them, or send a pizza/take out if they live out of town
December 20th: Write inspiration sticky notes around the office
December 21st: Make your children/spouse their favorite or a special lunch
December 22nd: Anonymously buy a small Christmas gift for a co-worker with a note that tells them how much you appreciate them and how much their work ethic helps their company
December 23rd: Check in with any family or friends who have recently lost a loved one
December 24th: Thank you/Happy Holiday cards and cookies for your local Police/Fire dept.
December 25th: Make a larger donation than normal in the collection basket
December 26th: Buy a homeless person food or bring them your Christmas leftovers
December 27th: Smile at a stranger
December 28th: Write a note and put it on a strangers car window
December 29th: Hold the door for every person you can during the day
December 30th: Let someone go in front of you in the check out line
December 31st: Stay tuned for an exciting end to our December to Remember :) Just make sure to save a picture of your best/most inspiring act of kindness!
Be Full. Be Fit. Be Your Own Beautifull Profit.
The Meatless Monday Challenge
I am challenging you to complete four Mondays of a plant based diet. This meaning all of your protein for each Monday will come from vegetables, grains and dairy. There are an overwhelming number of recipes on Pinterest, Google, Vegetarian or Plant-based recipe books at the bookstore, or you can just utilize my Meatless Monday blog under WonderFULLWednesdays. There I have done the work for you, you just have to choose what recipe looks appealing to you, buy the ingredients and get cooking!
Plant Based Diet Benefits
But how will I get enough protein?
Due to protein being a hidden factor of many plant-based foods, it is hard to become deficient in protein. Proteins are strands of amino acids, of which essential amino acids must be consumed through diet and are not made in the body. Most essential amino acids are found in meat, dairy & eggs, but there are also a multitude of essential proteins found in grains such as quinoa.1 Be sure to combine different essential amino acids together, such as brown rice and beans or hummus and whole wheat pita. This will prevent any protein deficiency; another reason for the importance of a varied diet.2
If you are looking to do this long term, vitamin B12 supplementation or vitamin B12 fortified foods are a must.1 B12 is produced by bacteria, so those who do not consume any animal products are at risk for this deficiency.2 B12 is needed for red blood cell formation and division, and without it our bodies can develop anemia and/or irreversible nerve damage.
Deficiency signs and symptoms:
Soy is a great source of protein, which can help lower levels of unhealthy fats in the blood 34, as well as have been found to decrease the risk of hip fractures35 and breast cancer.
"A study in the Journal of the American Medical Association36 reported that women with breast cancer who regularly consumed soy products had a 32% lower risk of breast cancer recurrence and a 29% decreased risk of death, compared with women who consumed little or no soy.36 An analysis of 14 studies, published in the American Journal of Clinical Nutrition, showed that increased intake of soy resulted in a 26% reduction in prostate cancer risk.37"
"Because of concerns over the estrogenic nature of soy products, women with a history of breast cancer should discuss soy foods with their oncologists. Also, overly processed, soy-based meat substitutes are often high in isolated soy proteins and other ingredients that may not be as healthy as less processed soy products (ie, tofu, tempeh, and soy milk)."
Fall is here! Which not only means one of my favorite seasons is here, but also that it's going to start cooling off outside, equating to the perfect exercising weather! So, what better way to start our monthly wellness challenges than with a WALKING CHALLENGE!
Beautifull Profit is challenging you to at least 20 minutes of walking (or running) outside 5 days a week, not only to get exercise, but also to get fresh air and some extra vitamin D. Don't worry, I will be completing every challenge with you as well as documenting pros, cons, strengths and struggles!
One of the #1 sources of vitamin D is sunlight, which although you only need up to 30 minutes of sunlight to receive the recommended daily amount, we are still challenging you to the 20 minute walking challenge, not the up to 30 minute walking challenge ;). Check out more on vitamin D at Mi(a)cro Monday.
If you have a spouse, this would be a great challenge to spend a few minutes of quality time together before or after work! Children learn by what their parents do, so not only will this show them their role models are healthy, but they may want to join as well! If not, I encourage you to try and make this a family challenge! If you don't live with anyone, this is your time to unwind and connect with yourself, as nature has a funny way of helping our minds and body connect in a healthy, relaxing way.