Homework
Assignment : Goal Setting
One of the
reasons people often fail to complete clean-eating challenges—or to apply
what they’ve
learn to life once the challenge is over—is because they had no clear
5goals or
intended outcomes. Goals will set the framework over which the entire
challenge is
constructed. Just doing it to do it is vague and pointless.
Here’s the
tricky part: Goals must be specific, attainable and time-dependent to really
be impactful.
Saying, “I want to lose weight,” for example, isn’t as powerful as saying,
“By the end
of this 30-day challenge on January 31, I will fit comfortably into my
favorite
pair of jeans again.” You can even put in quantified terms—such as percent of
body fat
lost—if you think that’ll help. Just make the numbers realistic for the time
you
stated.
Saying you’ll lose 50 pounds of fat in 30 days is likely unattainable.
Set your
goals:
• Grab a
pencil and paper—or if you’re new school, your notebook, tablet or phone—
and write
down three goals for your clean-eating challenge. They don’t all have to be
related to
your weight, either. Examples: “I will sleep eight hours each night,” and “I
will spend
one less hour on social media each day, using that time to do something
else
relaxing instead.” If you want to do more than three goals, that’s fine, but
don’t
overwhelm
yourself. I find three to five to be reasonable.
• Now, write
them down in triplicate on sticky notes or another piece of paper ,and
post them in
three prominent locations in your day-to-day routine. It could be your
desk at
work, in your car or on your bathroom mirror. Look at and reflect on them
often.
• Tell your
goals to someone else. Sometimes voicing them to the world works
wonders because
it suddenly makes you accountable.
• Track your
progress. How are you doing? What’s potentially keeping you from
reaching
your goals? What behaviors are getting in your way? Or conversely, why do
you think
you’re seeing success? Be mindful.
• If you’re
a known self-saboteur, be extra careful that your goals are attainable in the
time you’ve
set. On the other hand, don’t set the bar so low that it wasn’t a
challenge.
Find the sweet spot.
• You can
always adjust your goals as you go. Already fit back into your old jeans?
Write a new
goal to take its place.
Menu Ideas from Stupid Easy Paleo
Eggs for Breakfast:
• Hearty Spinach Beef Frittata
• Blueberry Kale Omelette
• Paleo Breakfast Sausage Scotch Eggs (omit the honey)
• Sweet & Savory Blueberry Tortilla
• Paleo Carnitas Egg Muffins
• Paleo Chicken Bacon Mushroom Quiche
Meaty Dishes for Lunch or Dinner:
• Easy Pan-Fried Lemon Chicken
• Crispy Italian Chicken Thighs
• Paleo Chick-fil-A Nuggets
• Easy Chicken Stir-Fry
• Crock Pot Italian Meatballs
• Crock Pot Mocha-Rubbed Pot Roast
• One-Skillet Paleo Dinner
• Paleo Mediterranean Meatza Pies
• Crock Pot Puerco Pibil (Pibil Pork)
• Coconut Wild Boar (or Pork) Burger
• Paleo Coconut Chili Lime Shrimp
• Mussels with Bacon in Coconut-Lemon Broth
• Lamb Kofta
• Easy Paleo Lamb Sliders
Veggies for Side Dishes:
•Apple Cranberry Sweet Potato Bake
• Cabbage with Apple & Onion
• Creamy Leek Soup
• Cumin Coconut Chard
• Fried Plantains with Cinnamon
• Garlic Ginger Brussels Sprouts
• Indian Pineapple Cauliflower Rice
• Jicama Carrot Slaw
• Paleo Noodle Bowl
• Paleo Zucchini Fritters
• Ratatouille
• Spiced Butternut Squash Soup
• Stuffed Acorn Squash
• Will’s Yam Fries
Sauces and Seasonings:
• Coconut Butter from Scratch
• Creamy Paleo Avocado Pesto
• Homemade Gingerbread Spice Mix
• Lemon Basil Vinaigrette
• Paleo Chipotle Lime Mayo
• Roasted Salsa Verde
