Mastering the Marathon 3 WAYS TO BUILD HEALTHY HABITS The journey to healthier habits is a marathon, not a sprint, and as such, it is a daunting task. Here are three tips to help you begin your journey, whether your goal is to lose weight, improve your diet, work out regularly, or just establish a more balanced lifestyle. journey as you can track your progress as time goes on. Consistently achieving these milestones will solidify your commitment to your new healthy habits.
NO. 1 — START SMALL Start your journey to better health in small ways, as attempting drastic change can be overwhelming. You should first focus on incremental adjustments to your routine. If your goal is to exercise more, start with short walks in the evenings after dinner or take the stairs in the office instead of elevators. These changes lay the foundation for long-term success. Starting small will make it easier to transition to larger changes, like adding a morning workout or speeding up your evening walk into a jog. NO. 2 — SET SPECIFIC GOALS Setting clear, attainable goals can easily motivate you. Rather than vague aspirations, like “exercise more” or “eat healthy,” define your goals into objectives like “walk 20 minutes every day” or “eat vegetables with every meal.” These goals can be a road map for your
NO. 3 — STAY CONSISTENT Consistency is at the core of building a habit — establishing a routine that aligns with your health goals. A structured routine supports habit formation, and consistency reinforces it. If you miss a day of your new habit, a routine helps you bounce back into the structure without being hard on yourself. As you continue building healthy habits, consistency will help ingrain them into your lifestyle. You can lay the groundwork for lasting, healthy habits by embracing these three tips. Small, gradual changes become the foundation for continued success, while clear objectives serve as milestones to celebrate success along the way. So, take joy in the process, celebrate the victories, and know that building these healthy habits is a marathon worth running.
Inspired by BonAppetit.com PAN-ROASTED SWEET POTATOES AND TEMPEH
OUR PATIENTS SAY IT BEST
INGREDIENTS • 1/2 cup vegetable oil • 2 shallots, thinly sliced • 2 chipotle chiles in adobo, coarsely chopped • 1 8-oz block tempeh, crumbled into small pieces • Salt to taste • 4 medium sweet potatoes, halved lengthwise • 1 small crisp apple, coarsely chopped • Zest and juice of 1/2 lime • 1/3 cup coarsely chopped cilantro
DIRECTIONS 1. Place rack in bottom third of oven; preheat to 425 F. In large cast-iron skillet over high heat, add oil and cook shallots, chiles, and tempeh until oil is sizzling; reduce heat to medium and cook until tempeh is golden brown, 8–10 minutes. 2. Set a sieve over a large heatproof bowl, drain tempeh, and season with salt. Set aside tempeh and oil. 3. Add potatoes to bowl with oil mixture and season with salt; turn to coat. Arrange potatoes cut side down in skillet; set bowl of oil aside. Roast potatoes in oven until browned, 25–30 minutes. 4. To bowl with oil mixture, add apple, zest, juice, and cilantro and toss to coat. 5. Transfer potatoes to a platter. Spoon tempeh mixture over top with apple salad.
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