How to successfully keep New Year resolutions in 2023

New Year resolutions mostly fail, because they are not the right resolutions for a person and because they are, too vague and arealistic plan has not been made to achieve the resolutions.

In fact, statistics show that only 9% of people actually commit to their new year resolutions and successfully achieve them. To avoid being a part of this, spend time on thinking about what you want to achieve in 2023 and start setting Smart Goals that will help you to set realistic resolutions that are right for youpersonally and achievable as well.

How to set S.M.A.R.T Goals.

Specific: The resolution should be crystal clear and not vague.For example, don’t write ‘I need to lose weight.’ Write “how much weight you want to lose and the time frame to achieve this.

Measurable: If the goal is weight loss, the best way to measure itto track your weight and measurements on a weekly basis to track you progress. Another effective way to measure your weight loss progress is to take pictures of yourself overtime

Achievable: Your goal should challenge you, but at the same time be achievable. Setting unachievable goals will lead to failure and leave you feeling frustrated. For example, I want to lose a stone in 8 weeks is an unachievable goal and one that will fail. Instead break your goal down to a more achievable one like “I want to lose half stone in a month. This is an achievable goal and one that you will be more likely to succeed at.

Relevant: Ask yourself the following questions: Is the goal of high importance to you? How will this goal help improve my life?

Time-bound: Timeline to reaching the goal needs to be realistic,as well. too. So, give yourself enough time to achieve your goal, but also set smaller goals along the way. This will keep you motivated and make your end goal achievable

Here are some of my top 3 tips to help you set and successfully achieve your New Year Resolutions.

1. Break your big goals in to small goals, this will keep you on track and motivated.

2. Celebrate every little win along the journey to keep you motivated and ensure you achieve your big goal.

3. Reflect on your progress, this helps you to know how far you have come, when you have a wobble in your journey.

Healthy Berry Jam

Strawberries and raspberries are high in:
Antioxidants nutrients
Fibre
Helps with weight loss
High in folate
High in micronutrients
Lowers Cholesterol

Ingredients

2 cups of strawberries

3 cups of raspberries

4 tbs chia seeds

1 lemon

2 tbs of maple syrup

Method

Start by adding all the ingredients in a large pan.

Cook the over a low to medium heat for around 10-12 mins.

Once cooked remove from heat.

If there are any big chunks, use a fork to mash them down.

Pour the jam into a jar and let it cool down.

Once cooled, close the jar and place it in the fridge..

KitKat Cheesecake

This is the perfect showstopper chocolatey dessert, for the festive season. It’s quick and easy to make.

One of my personal favourites, that I make at most special occasions.

Ingredients

Base:

1 packet of Digestive biscuits crushed.

120g unstaled melted butter

28 KitKat fingers.

Cheesecake

500g Cream cheese

100g Icing Sugar

400ml Double Cream.

120g chocolate chips

Topping

100ml Double Cream

100g dark chocolate or chips

Chopped KitKat or chocolate shavings for to decorate.

100ml milk

Method:

Prep an 8 inch baking tin with KitKats around the edges.

Using a food processor blitz the digestive biscuits to fine crumbs.

Now melt the butter and add it to biscuit bowl and mix well.

Place the biscuit mixture into the tin inside the KitKat tower.

Then take a spoon and press the mixture down firmly to secure the KitKats.

For the Cheesecake:

In a bowl add in the double cream and whisk till it becomes thick and smooth.

In a separate bowl add in the cream cheese and icing sugar and whisk until it becomes smooth.

Add the whisked double cream to the cheese cream mixture and whisk again till it becomes smooth and thick.

Now spread the mixture inside the KitKat tower and smooth it over with a spoon.

Place the KitKat tower in the fridge for a minimum of 5 hours to allow it to set.

For the Topping

To a bowl add the double cream and dark chocolate/chips.

Place the bowl inside the microwave for 30 second to let the mixture melt.

Pour the melted mixture over the top of the cheesecake and smooth it over with a spoon.

Add either chopped KitKats or chocolate shavings on the too to decorate the cake.

Finally place the cake in the fridge overnight to allow it to set well.

Let’s talk about the macronutrient FAT

Fat breaks down into fatty acids to provide the body with energy. Apart from being a rich source of energy, it has many of the essential roles in the body:

Provides the body with essential fatty acids.

structural compounds, which body is unable to produce itself and can only get from food.

absorb fat-soluble vitamins.

Creates hormones.

promotes healthy skin and hair.

Essential for brain health, as the brain is composed of 60% fat.

Fats found in the following foods:

Oils – olive, canola, sunflower, vegetable, soybean, sesame, peanut, etc

Dairy: Butter, margarine,
Full fat and 2% dairy &
Eggs.

Meat, poultry and
fish.
Nuts & seeds
Avocado

Trans fats should be cut out or reduced from thr diet. They mostly come from hydrogenating or adding hydrogen molecules to unsaturated fats. It can be found in margarine, shortening, baked goods, doughs, and fried foods.

Large quantities of saturated fat caused high cholesterol levels and increase risk of heart disease. It’s very
beneficial to reduce the amount of saturated fat in diet. Saturated fat is found mainly in animal sources like, fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy.

Unsaturated fats are healthy fats and can help with decreasing thr risk of heart disease. They originate from plant sources; avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). Also found animal products like, fatty fish including salmon, mackerel, sardines, tuna, and herring.

Importance of Carbohydrates

Let’s talk about carbs

There is a wde perception that carbs are the enemy when it come to weight loss peopletend to cut out carbs from their diet to achieve weight loss and follow low carb diet.

Let me start by dismissing this notion.. carbs are not the Enemy. Of course you should reduce processed and sugary carbohydrates from the diet, for weigh loss and to maintain a healthy lifestyle.

The healthier sources of carbs such as wholegrains, fruit, vegetables and pulses are an important integral part of a healthy, balanced diet and ones that will help with weight loss.

Another important point to make is that Carbohydrates are the body’s main source of energy: They fuel the brain, kidneys, heart muscles, and central nervous system.

Priary functions of carbohydrates

💪 Energy production.

💪 Energy storage.
Building

💪 macromolecules.

💪 Sparing protein.

💪 Assit with lipid metabolism.

Side effects of not eat enough carbs. Limiting Carbs from the diet can cause the body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness

Healthy Green Juice

Ingredients

Half cup orange juice

Half lemon juiced

Half cup celery juice

Half lime juiced

Handful of spinich

2 chopped kiwis

1 tsp ground ginger

1 tsp chia seeds

Pinch of salt

1 tsp honey

Method

Place all the juiced and chopped up ingredients into a blender and blitz till it’s turnd into liquid.

Pour into a glass and serve.

Protein Vegan Balls

My vegan protein ball recipe is a healthier and tastier alternative and much cheaper the supermarket brands.

It’s quick and easy to make with using only a few ingredients.

Almonds are an excellent source of plant protein and packed with antioxidants. They are low in fat, carbs and calories, whilst high in fibre.

Desiccated coconut is an excellent source of healthy fat, it contains no cholesterol and is poacked with selenium, fiber, copper and manganese.

Ingredients

100g fresh unstoned dates

• 140g soaked almond nuts

2 tsp Vanilla Extract

1 pinch Sea Salt

50g Dessicated Coconut

Method

In a blender blitz all the ingredients together to a smooth consistency.

Place the mixture into a bowl and allow to cool for 4-6 hours.

Now roll the mixture in your hads and form small balls.

Roll the balls into dessicated Coconut and leave to chill for 2 hours before eating.

Copper tongue Scraper

A copper tongue scraper has so many health benefits for oral hygiene as well as, your holistic health.

👉 Removes harmful bacteria that inflames your gums and also prevents cavities.

👉 Improves the appearance of your tongue.

👉 Remove bacteria.

👉 Improve your overall health.

👉 helps to reduce bad breath.

👉 Aids in improving sense of taste.

Let’s talk about Ashwagandha

🍂 Ashwagandha 🍂

My personal favourite herb for the winter.

🍂 it’s warming and nourishes the body.

🍂 During the autumn season our agni (digestive 🔥) becomes sluggish & irregular. Ashwagandha helps to balance the agni and ensure it works correctly

🍂benefits of Ashwagandha.

👉It stimulates the digestive agni.

👉 aids sleep

👉 Strengthen the immune system.

🔸️ its warming & nourishing for the body

Let’s talk about Gut Health

These are signs of a poor gut health –
acidity, abnormal stomach acid, H.pylori,, recurring bloating, and constipation

Below are some tips on what messes our gut health and how to improve gut health with sfood and lifestyle changes.

What messes up your gut health?

👉 Having a diet of Junk and processed foods.

👉 Living a Sedentary lifestyle.

👉 Chronic emotional stress.

👉 Sleep deprivation.

👉 Self-medicating yourself

👉 Overdosing & taking antibiotics without probiotics or vitamin B complex.

How to heal your gut.

👉 Eat a rainbow of fruit & veg.

👉 Cut down on refind sugars.

👉 Inculde more Whole grains into your diet.

👉 Don’t do to fat diets for extreme lose weight.

Other gut-friendly foods

✅ unsalted nuts (almonds and pistachios are best)

✅ Yogurt is an natural probiotic to populate your gut.

✅ Mushrooms are rich in beta-glucan and excellent for the gut.

✅ Over night soaked oats are the best, they are an excellent sources of beta-glucan and high in fibre that promotes gut health and keeps fuller for a longer time.

✅ Lean protein is an excellent source for someone that has poor gut health. like chicken, fish.

✅ For severe gut problems, following a plant-based diet for a month will reduce inflammation, repair thr gut and then slowly

✅ Triphala is more then a lexative. It is amazing for the gut while allowing to pass motions easily.