What You Need To Know To Build Healthy Habits That Stick
I get asked a lot what are my best tips for creating healthy habits. I call them the three juicy CCC: care, courage, and consistency.
Before even attempting to change your current lifestyle, you first have to know why do you want to do it. Does your goal to, let’s say, lose a few pounds feeds your ego, or does it support your mental and emotional wellness?
Need more guidance how to connect to your deep Why? read here.
Your choice to prioritize self-care should stem from your heart. Whatever your goal is, ask yourself: ”Why do I care so much to make this change?; ”What is my ”why”?”; ”How does my decision to change my lifestyle will benefit my well-being?”
Once you are set on your goal, you must practice bravery and courage. It isn’t easy to change old habits that have been solidly ingrained in your behavior for years. Most likely, your brain would try to ”protect” you from changing by tempting you to sabotage your progress.
Need more guidance how to reverse self-sabatoge? Check out this article.
Being courageous doesn’t mean we don’t stumble or that we don’t fall! It means we dare to be vulnerable and stand back again. Progress is never linear, and neither is courage. For that reason, you should care actively for your goal to keep your spirits high when things don’t go as smooth as you’d envisioned. And to keep your eye on your Why.
Once you prioritize self-care and dare to be courageous, the next step is to be consistent with your work. Please know that in six months you won’t remember the tough times when you’re close to giving up. You will only remember your courage to keep up with your self-care. By this point, you would have developed new habits and resolved limiting beliefs and constructive tendencies.
Changing is tough, but so worth it! I believe in You! 💜
How to know if you are ready for a change? Read this article.
I do, very much, and this is why I created this healthy and still absolutely decadent and delicious cake. I came up with the recipe for my birthday but you can of course enjoy it all year around.
15-20 medjool dates (pre-soaked in water for about thirty minutes), one container of frozen raspberries (about 350 g), a cup of dried mulberries, a cup of kombucha (any berry or hibiscus flavor will do), a packet of cauliflower rice, a cup of raisins, few tablespoon of raw coconut flour, a medium container of unflavored coconut yogurt, a cup of sunflower seeds, a cup of blueberries (for decoration)
Vanilla, Cinnamon, Nutmeg, Cacao, Lavender
Making the crust:
In a food processor, blend by pulsing your riced cauliflower, the raisins, the sunflower seeds and mulberries. Add a small amount of kombucha (it will create a fuzzy look), the cacao, the coconut flour and your spices. The formed paste will resemble a cake crust, as illustrated on the photo. You have a low-calorie crust that tastes as legit as if it was made from flour…Trust me!:)
Creating the cream:
2. Layer a small amount of coconut yogurt on top and let it sit for few minutes.
3. Meanwhile, blend the dates and the frozen raspberries until they form a creamy consistency. You may need to add few drops of water depending on your food processor`s potency. I also added lavender for its aroma. Arrange the blended product on top of the coconut yogurt.
4. Finally, add another layer of coconut yogurt and arrange with any berries you like.
Place the cake in the fridge and let it sit for minimum of 12 hours.
I shared this recipe with friends of mine and it was a great success! I hope you enjoy it as well.
A cup of soaked almonds (have to be raw and unsalsted)
One medium avocado
Four-five pitted medjool dates (soaked overnight as well)
Two tablespoons of cacao
A half of cup of unsweetened coconut milk
A cup of raw cranberries
A pinch of cayenne (only if you want the spicy kick!)
1) Place your pre-soaked almonds (for a minimum of 20 min) in your food processor and leave them to blend for about 10 min or until the almonds release their fat and start to form a buttery consistency.
2)Add the avocado, your coconut milk and the dates and blend by pulsing for about a minute.
3) Add the cranberries. You may also add a touch of stevia/monk fruit (or a handful of few raisins/goji berries for extra sweetness). I also add a dash of cinnamon, vanilla extract, chili flakes and nutmeg.
4) Decorate with toppings of choice. I used dried mulberries and cacao nibs.
I l o v e berries (blueberries being my favorite).
Not only do they provide you with essential antioxidants but are also very low in calories, making them a nutritious and tasty weight-loss hack. You can add them to your smoothies, oatmeal, chia pudding, home-made desserts, eat them with coconut yogurt, or simply drizzle them with raw coconut flour and sweeten them with stevia.
According to WebMd, blueberries contain the following:
Antioxidants. These chemicals, which include vitamins A, C and E, protect cells from damage and possibly from disease.
Resveratrol. This is found in grapes and some other berries, as well as in red wine and dark chocolate. It may help lower inflammation, prevent clogged arteries, and offer cancer protection.
Flavonoids. These nutrients give berries their brilliant colors and may help protect against cancer, inflammation, and heart disease.
Here is my favorite smoothie recipe with blubs:
Blend one large banana with a cup of blueberries, spinach and coconut water and one tablespoon of chia/flax.
If you want to make a smoothie-bowl just use less liquid and you can eat the thicker consistency with a spoon. You can add toppings like dried mulberries, cacao nibs, coconut flakes, pumpkin seeds and raisins.
I love eating smoothie bowls because first of all they are SO TASTY and second – they are packed with nutrients and easy on the digestion. When you include bananas, they give your smoothie a thick consistency, flavour and, if you are looking for more satiety, caloric density.
The unique mix of vitamins, minerals, and low glycemic carbohydrates in bananas make those meals a raw plant-powered fuel before or after your workouts!
Here are some quick suggestions, I hope you enjoy them too!
1Base: Blend three-four cups of spinach, handful of chard, 2-3 frozen (ripe!) bananas and a cup of blueberries. Toppings: Goji berries and Unsweetened Coconut flakes.
Base: This consists of only frozen bananas, two small zucchini and a teaspoon of Spirulina powder.
Spirulina is a blue-green algae rich in vitamins, minerals and also protein!
More (optional) superfoods toppings: Maca Powder, Chia seeds, Goji berries
I love making my food look beautiful because I am a firm believer that the colors in food represent different chakras in our bodies so the more vibrant your food is the more vibrant your health is going to be!
It only takes me 10-15min to prepare bowls like this, I hope you are tempted to try this.
To make this one showed in the picture, simply blend bunch frozen (or fresh) kale, one medium cucumber, two small zucchini, a cup of frozen green peas and a bunch of strawberries. When is blended, top it with a tablespoon of raw coconut flour, tons of blueberries and a teaspoon of acai and carob powders.
Here are two other quick-fix recipes:
You need a cup of coconut water, dash of soy milk (optional), basil, chia seeds (a tablespoon), mixed berries, kale&spinach blend (or any greens you have; the more of them the better for your digestion – and, no, you don’t taste them:)) and one small cucumber. You can also add fresh squeezed lime juice and some basil. Blend!:)
Another super easy to make vegan protein shake on the go, and better than most processed protein bars: a cup of frozen green peas, coconut milk, small pear, blueberries, a tablespoon of hemp seeds and a dash of wheat grass powder for the ‘greens’ kick.