I saw this one on Dr. Axe’s website and had to share with you.

1. Create and pursue S.M.A.R.T. goals — S.M.A.R.T. goals are Specific, Measurable, Attainable, Relevant, and Timely.
2. Take decisive and immediate action – Knowledge and intelligence are both useless without action.
3. Focus on being productive, not being busy – In other words, work smarter, not harder.
4. Make logical, informed decisions – Think things through before making life-changing decisions.
5. Avoid trying to make things perfect – The only way to get things done is to be imperfect 99% of the time.
6. Work outside of your comfort zone – Embrace all moments of opportunity for personal growth and success.
7. Keep things simple – Rather than evaluating every last detail of every possible option, choose something you think will work and give it a shot.
8. Focus on making small, continuous improvements – Soon you’ll find yourself on a spiral of changes – one building on the other.
9. Measure and track your progress – Step back and assess your progress regularly so you know what needs to be done to excel and accelerate.
10. Maintain a positive outlook as you learn from your mistakes – Look for the silver lining in every situation.
11. Spend time with the right people – You are the sum of the people you spend the most time with.
12. Maintain balance in your life – An imbalanced lifestyle will hold you back from reaching your full potential.

Article originally posted here.

Ali’s Comments:

These things seem so simple! But why it is so difficult for many to become successful? I have big dreams, but have trouble making progress on achieving those dreams. My biggest hurdle currently is TIME. Being too busy is no excuse as I know I just have to make the time. Tip #8 is most important to me in the list above. If I spent 30 minutes a day on my goals I can achieve them, no matter how small of an improvement I make that day.

Thinking about my dreams just isn’t cutting it. Thinking about working on them isn’t cutting it either.

It’s time to take action. It’s time to make these dreams become a reality.

How am I going to do this? I spend most of my day on the computer and I use a digital calendar. I am going to schedule in 30 minutes a day M-F to work on my goals and a reminder is going to pop up when it’s time.

Does 30 minutes seem like a lot of time to you? What can you cut out of your life? Facebook, games on your cell phone, primping in front of the mirror, watching tv? Think about it… there has go to be some time in your daily life that you can reclaim to be productive.

The best of luck,

- Ali

The biggest complaints I hear from people about salad are:
1. It tastes so boring.
2. It doesn’t fill me up.
3. I am hungry 20 minutes after I finish it.
4. It takes to long to make.

If you are someone who complains about salad I have some tips for you to make it a more enjoyable experience. The typical American salad is iceberg lettuce, tomatoes, cucumbers and a few shreds of carrot and cabbage. Topped with unhealthy dressing. Wow! That makes me hungry just thinking about un-filling that is. The key to making a healthy satisfying salad is quantity AND ingredients.

Start with the greens and start with a lot! Think of the salad as your entire meal, so you’ll want to make enough to fill you up. Most people eat side-salad portions which I think is a joke! A small salad is not going to make you healthy or lose weight.

The darker the leaf the more nutritious. My favorite is to mix 1/2 Romaine and 1/2 Kale in a big bowl, drizzle with 1-2 tablespoons of olive oil (it’s ok, this type of fat is healthy!) then squish and mix with your bare hand.

Now for the fruits, veggies, nuts and seeds! Tomato, Radish, Bell Pepper, Carrot, Cucumber, Celery, Cabbage, Broccoli, Avocado (Yes, more healthy fat!), crushed nuts (walnuts, cashews or almonds), Ground Flax or Sunflower Seeds. Add several or add them all. Be creative and add favorites not listed.

This is the best part, the dressing! I always make my own and it’s super simple. Drizzle 1 tablespoon of Balsamic Vinegar, squeeze a Lemon wedge and salt to taste. Done!

The trick to keep you full is to add healthy fats such as olive oil, nuts, seeds and avocado.

Salads take a lot of work. Get someone to help you and share the salad with them. Kids, spouses, roommates etc. If you are on your own I suggest cutting up enough veggies all at once to make three salads. Set two bowls and lids aside while your prepping and split your chopped veggies up. Just pour on tomorrow and the next days lettuce. If you don’t buy prechopped lettuce, cut up enough and do the same. Combine tomorrow.

My salad is now finished and I feel completely satisfied. Although I may nibble on some dark chocolate and my treat because I was so good today. Oh, wait, I eat dark chocolate everyday anyway

Chickpeas + Red Peppers

More Energy
One out of five women doesn’t get enough energy-boosting iron. But eating more iron-rich food won’t do much if your body can’t process it. “The kind of iron that comes from plant foods is difficult for our bodies to absorb,” says Heather Mangieri, R.D., owner of Nutrition CheckUp in Pittsburgh.

So all that iron from beans like chickpeas goes to waste? Not if you add some delish red peppers. The vitamin C in the scarlet veggie acts as a key and unlocks plant-based iron so your blood cells can get to it. Simply toss in roasted red pepper when making homemade hummus (or use red pepper as your primary dipping vehicle), and top salads with red peppers and chickpeas.

Spinach + Avocados

Better Vision
Spinach is packed with lutein and vitamin A, which are both amazing eye protectors. Avocado not only supplies even more lutein and A but also delivers the healthy fats your body needs to soak up these nutrients, says Hope Barkoukis, Ph.D., R.D., an associate professor of nutrition at Case Western Reserve University in Cleveland.

So top quesadillas and tacos with spinach instead of shredded iceberg, and then add the guac. Or mix up a spinach salad with avocado dressing (puree chunks of avocado with lemon juice, olive oil, and your favorite seasonings–even a simple combo like garlic, salt, and pepper).

Broccoli + Eggs

Less PMS
If you suffer from a major case of the crankies every month, relief could be as easy as a trip to certain supermarket aisles. An Archives of Internal Medicine study found that women who downed the most calcium and vitamin D were 30 to 40 percent less likely to suffer from PMS crabbiness.

Two foods to reach for? Broccoli and eggs. Broccoli boasts one of the most easily absorbed forms of calcium found in food, while eggs are one of nature’s best sources of vitamin D. Pair up these two foods in a broccoli frittata or an omelet.

Tomatoes + Olive Oil

Smoother Skin
Lycopene, a powerful antioxidant found mostly in tomatoes, can help prevent sun damage. But for supple skin, don’t eat them plain. First coat them in olive oil, says Mangieri. The healthy fats in this Mediterranean staple allow lycopene to be better absorbed by your body. And olive oil has its own skin-saving secrets. A study published in The American Journal of Clinical Nutrition found that people who take in more olive oil are less likely to have wrinkles, possibly because it protects against the oxidative stress that causes skin to age.

These two foods were destined to be eaten together in Italian dishes such as bruschetta or Caprese salad. Get even more of a beauty bang by slow-roasting plum tomatoes in olive oil at 225°F for three hours. (Heating helps release more lycopene.)

Yogurt + Ground Flaxseed

Better Digestion
Your gut is home to more than 400 kinds of bacteria, some friendly, others not so much. When the bad bugs outnumber the good ones, things slow down digestively and your bowels become, er, sluggish. Yogurts that are specially designed for digestive health can help by providing probiotics, good-for-you bacteria that get things moving again.

But you can’t just eat those buggers and forget about them. Probiotics need to feed on prebiotics—specialized fibers found in foods like flaxseed—to survive and thrive. When you eat them together, you restore and then maintain the healthy balance in your belly. It doesn’t get any easier than this: Sprinkle a tablespoon of ground flaxseed onto your probiotic yogurt. To dress it up, make a fruitand- yogurt parfait with flaxseed granola to add some crunch.

Oatmeal + Apples

A Healthier Heart
Oatmeal houses two superstar ingredients that help protect your ticker: beta-glucan, a cholesterol-lowering fiber, and avenanthramides, compounds that shield LDL cholesterol from harmful free radicals.

Pump up your breakfast bowl’s heart-health quotient even more by tossing in a chopped apple. (Keep the skin on—that’s where all the nutrients live.) Apples are filled with flavonoids, major-league antioxidants that also zap free radicals and take on inflammation to boot. Saute slices in a touch of butter and ground cinnamon, then chop and mix into your hot cereal.

Chicken + Sweet Potatoes

A Stronger Immune System
It’s hard to find a food that packs more infection-fighting vitamin A than sweet potatoes. But getting A without enough zinc—found in meats like chicken, beef, and pork—is like trying to start a fire without a match. “You need zinc to metabolize and carry vitamin A throughout your body,” explains Barkoukis. “You won’t be able to use that A if you don’t have enough zinc to get it where it needs to go.” So microwave a sweet tater and top it with some precooked chicken and cheese, serve up sweet potato fries (baked, of course) as a side with roast chicken, or seek out chicken and sweet potato soup recipes.

Pasta + Balsamic Vinegar

A Trimmer Tummy
When you down some pasta, are you hungry a few hours later? Try tossing it with some vinegar. “Vinegar’s acetic acid slows down how quickly you digest and absorb glucose from starchy foods, so your blood sugar rises and falls more gradually,” says Carol Johnston, Ph.D., R.D., director of the nutrition program at the College of Nursing and Health Innovation at Arizona State University in Phoenix. “That helps control hunger, so you’re less likely to overeat later.” Adding two tablespoons of vinegar to a starchy dish can slash postmeal blood-sugar surges by 20 percent, according to a study at Arizona State. Toss whole-wheat pasta with olive oil and balsamic, or shake up your pasta salad by experimenting with flavored vinegars.

Green Tea + Lemon Juice

Cancer Protection
Green tea is a primo source of cancer-fighting catechins. But while these nutrients may be tough on cancer cells, they’re total wimps in your stomach—only 20 percent survive the digestive process and make it out to your body to do it any good. A Purdue University study found that squeezing lemon juice into your green brew toughens up catechins, boosting the number you digest up to 13 times.

For even more cancer protection, stir in sugar (a teaspoon contains only 16 calories). The sweet stuff morphs catechins into a form that’s three times easier to absorb.

Source

I taught this recipe at a cooking demo this past weekend and the brownies were a big hit. I promised everyone who attended I would post it online, so here it is!

1 Can Beans (approx 15 oz)
3 Eggs
3 Tbs. Coconut Oil (or sunflower)
1/2 Cup Cocoa Power
1/4 Tsp. Salt
1 Tsp. Vanilla
3/4 Cup Agave
1 3-4 oz Mint Chocolate Bar broken into small bits
1 Candy Cane crushed (optional)

1. Pre-heat oven to 350 Degrees.
2. Rise and drain can of beans. Blend in high-powered blender or food processor until they become a creamy consistency.
3. Add in the rest of the ingredients (except chocolate bar) and blend until evenly mixed.
4. Grease  8″x 8″ Square (or Circle) non-stick pan with coconut oil.
5. Pour 1/2 of mix into pan and sprinkle 1/2 of the chocolate bits evenly over batter.
6. Pour the rest of the batter evenly and sprinkle the rest of the chocolate bits on top.
7. Bake for 30-35 Minutes.
8. When done take out of oven and sprinkle candy cane bits evenly over top for a decoration.
9. Let cool, cut into squares and enjoy!