Journey to Optimal Health

January 31, 2012

The Power of 3

Filed under: General Health,Healthy Goals — Tags: , — Sarah Coffin @ 9:04 am

One of my fabulous clients told me about this concept, and I thought it was so amazing that I had to share it with everyone!

When trying to create a new habit or kick an old naughty one, it takes a great amount of will power and determination to succeed.  Wouldn’t you agree?  Well, with the Power of 3 you can totally do whatever it is you are attempting.

Whenever you have the urge to go back to your bad habit or to skip a new one tell yourself “I can wait 3 minutes.”  In 3 minutes that intense initial urge will have passed, and you can move on.

Examples1: “I will not eat that cookie at the office.  I’ll set my timer for 3 minutes. . .  By the time it beeped I had forgotten why I set it.”

Example2:  “I don’t feel like running today.  I’ll just do 3 minutes.  Well if I’ve made it for 3 minutes I can do 30 minutes!” (I wouldn’t jump to doing this one for 3 hours)

Then tell yourself you can make it 3 days without it, or 3 days a week of doing it.

Then set your goal at 3 weeks and before you know it you have broken through each barrier and become stronger with each 3 minutes, 3 hours, 3 days, and 3 weeks!

Try it and let me know how it works.

10 Reasons to Walk

Filed under: Exercises,General Health — Tags: — Sarah Coffin @ 9:01 am

10 awesome reasons to walk in February (well any month actually):

  1. It lowers stress, and lowering cortisol helps lose that weight around your midsection!
  2. When it’s icy, walking is safer than jogging.
  3. You can still talk to a friend without hyperventilating.
  4. It’s a great way to get your kids more active too!
  5. It’s low impact, and sometimes our bodies need a break.
  6. It’s free.
  7. Choose a new park or neighborhood and explore!
  8. It doesn’t require a shower directly after.
  9. Walking outdoors will help you to soak up a little vitamin D.  We need it!
  10. It can be done anywhere and almost anytime, so there is no excuse!

Cioppino – An easy seafood stew

Filed under: Recipes — Tags: — Sarah Coffin @ 8:49 am

I made this for my Mom and Dad over the weekend, and it was so wonderfully easy and satisfying.  I made a loaf of homemade bread, but I think it would be really good with wild rice too.  This recipe is almost directly from Bon Appeitit.  I just made a few adjustments.

 

1 teaspoon fennel seeds

2 tablespoons olive oil

1/2 medium onion, finely chopped

1 small (or 1/2 large) fennel bulb, finely chopped

4 garlic cloves, coarsely chopped

2 bay leaves

1 teaspoon dried oregano

1 teaspoon crushed red pepper flakes

Kosher salt and freshly ground black pepper

1/2 28-ounce can whole peeled tomatoes, crushed by hand, juices reserved

1 cup dry white wine

1/2 8-ounce bottle clam juice

1 pound skinless fillets haddock or U.S. Pacific cod, cut into 1″ pieces

1 pound large uncooked shrimp, peeled and deveined, or frozen king crab legs, thawed

Country-style bread or wild rice


Toast fennel seeds in a small skillet over medium heat until fragrant, about 2 minutes. Finely grind in a spice mill; set aside.

Heat oil in a large heavy pot over medium-high heat. Add onion, fennel, garlic, bay leaves, oregano, and red pepper flakes. Season with salt and pepper. Cover, and cook, stirring occasionally, until onion and fennel are soft, about 12 minutes.

Stir in ground fennel seeds, tomatoes with juices, wine, clam juice, and 1 cup water. Cover, bring to a boil, reduce heat to medium-low, and cook, stirring often, until flavors meld, about 15 minutes. Stir in fish, and shrimp and bring to a simmer. Cover and cook for 5 minutes or until cooked through. Serve with bread or rice.

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