**Goal Digger** **NO Bread** **Target Practice**

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Dear Friends,

It’s hard to believe we are beginning the last week of January. Just a few weeks ago we committed to resolutions. How is it going? Has our crazy busy schedules, El Niño or a record blizzard sidetracked us from our promise to ourselves? If so, here is a tip to get back on target…

What Are You Aiming at?

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right. The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while not doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time.
The keys to your success are two-fold: steady the target and create momentum.
How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.

Without setting specific goals, your good intentions are exactly like that moving target. You would like to lose some weight, feel a little better, make a change in your diet–but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:

· How much weight do you want to lose?

· What kind of changes do you want to make in your diet?

· How many days per week do you want to exercise?

· Which article of clothing do you wish would fit your body again?

· How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.
But you have to start moving toward your goals. That is where momentum comes in.
Create momentum to reach your goals

In his book, Eat that Frog, Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:

“This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.”1

There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started. That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.

So how do you get that momentum? How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

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Start NOW

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific. And then begin brainstorming ways to get others involved with you; that will provide your momentum. Success is within your reach. You can do this!

Oh, and remember, I’m here to help you the entire way! 🙂

1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

Challenge of the Week: NO BREAD!

This week’s challenge will be a small step to show you just how AMAZING you will feel when you cut out BREAD & Pastas from your diet!
Many people have some level of intolerance to gluten (the protein that is found in bread, pasta, etc.) Even if you don’t show any symptoms, at a cellular level, it causes INFLAMMATION in many people without our knowledge.
Something You Should Know….

Since wheat grows free and open in the field as a plant, it has a natural protective mechanism build in called LECTINS. Lectins are the plants natural protection against insects and other pests in order to not get eaten by them.
When we eat bread, we are ingesting these lectins, and they can cause crazy amounts of inflammation in our bodies.
In addition, lectins can cause something called “leaky Gut” which let the “bad” things in through the intestinal wall and not allow your body to absorb the “good” things like nutrients, vitamins, and minerals.

Lectins = NO GOOD!

Bread includes: Bread, Pastas, Cookies, Cakes, Bagels, Muffins, etc!
You will not only feel AMAZING come Sunday, but you might have even notices that you dropped a couple of pounds! 🙂
So…Are you READY to accept this week’s Challenge!?

Make sure to let me know if you will be participating!

Food For Thought

Cloud Bread

This is NOT bread…and won’t pass for it in a blind taste-test!! But as a “holder” for all sorts of fixings, this works great.

(this recipe adapted from cleochatra)

3 eggs, separated

3 ounces reduced-fat/fat-free cream cheese OR 3 tablespoons sour cream or ricotta cheese or cottage cheese or thick yogurt

1/2 dropper of liquid stevia (or one packet stevia or 1 teaspoon honey)

1/8 teaspoon cream of tartar

Pinch of salt
Preheat oven to 300 degrees. Spray a large baking sheet with vegetable cooking spray and set aside.

In a large bowl, with very clean beaters, whip the egg whites with the cream of tartar for 3-4 minutes – or until very stiff peaks form and they are almost turning dry. Set aside.

With the same beaters, in a large bowl beat the cold cream cheese until smooth. Beat in the egg yolks, stevia or honey, and salt for 2 minutes until light yellow.

Gently fold one-third of the egg whites into the yolk mixture to lighten. Fold in the remaining whites until all fluffs disappear, but be careful not to deflate them.

Mound into desired sizes on the prepared baking sheet (or in a pizza pan, or muffin tins, or a mini loaf pan…whatever shape and size you want). Bake for 30 minutes – depending on size. They should be a deep golden brown and crispy to the touch.

Immediately loosen with a pancake turner and allow to cool for a few minutes on the pan. Remove to a wire rack to cool completely. Store in an airtight container or plastic bag.

These are the stats for the WHOLE recipe. Divide by how many servings you prefer.
Total Recipe: 474 Calories; 28 g Protein; 36 g Tot Fat; 7 g Carb; 0 g Fiber; 1 g Sugar; 533 mg Sodium

Have a wonderful week!!

Much Love,


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