Ditch the Resolutions

Okay, I know what you’re thinking…so hear me out…

It’s a new year, you wanna make a new you! You write down your New Year’s resolutions in an old notebook you have lying around your house and suddenly, you’re super motivated for the upcoming year.

“I’m gonna work out every day.  I’m going to eat healthy. I’m going to stop eating sugar. I’m going to save money. I’m going to socialize more…”

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I get it. I’ve been there. And I’ve been there mid February when all those resolutions go down the toilet…

So many of us get super pumped and motivated initially, but then get kind of overwhelmed after changing so much at one time that we quit doing all of the resolutions altogether.

Take it from a dance/group fitness instructor…classes are hoppin’ in January…then they slow down in February…and it seems like nobody comes back until it’s bathing suit season. We all do it! We all make these “plans” for the new year and then forget about them when things get tough…

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Here’s a little tough love for ya…don’t make resolutions! Making so many resolutions set us up for failure because we need to be realistic with changes to be made.

Here is a scenario. You are sedentary but decide for your New Year’s resolution you will workout at 5:30am before you go to work everyday. That is quite an ambitious goal! A few things may happen: 1) you go too hard in the gym, hurt yourself, and decide the gym isn’t for you and 2) you are so tired from your early workout that you have brain fog at work. Making frequent, small changes is often a better solution because you can build on the improvement you made once you accomplish it.

For instance, instead of going hard at the gym 5 days in a row after being sedentary for the past year, build your tolerance up. I would never recommend a sedentary individual to go run 5 miles on their first day. Work your way up to the fitness level you want to be.

Instead of making a bunch of resolutions for 2019, I challenge you to start right now! Make a specific goal for yourself and write it down somewhere you can see it daily. Below is a format you can use to truly see your change.

Use the S.M.A.R.T. Guide: Specific, Measurable, Attainable, Realistic, Timeline.

Specific: What is it that you want to achieve from this “resolution” or better yet, change? Example: I want to exercise more.

Measurable: How much of this change do you want to see? Example: I want to exercise 3 days a week.

Attainable: How can you make this change happen? What do you need to do to make this change happen? Example: I need to meet with a personal trainer to help me get in the groove of working out 3 days per week.

Realistic: Is this goal achievable? Can you dedicate 3 days per week to going to the gym? Is this plan realistic for you. If it is not, look back and see what variation of the plan may be realistic for you.

Timeline: When do you want to achieve your goal? Example: I want to exercise 3 days a week within the next month.

 

I had a college professor tell me that is takes 21 days to start a habit…so don’t give up on it too soon! Your goal can become a habit if you stick with it long enough.

 

Tips for goal setting:

  1. Write your goal down in a journal specifically for your goals. Journal about your journey with that particular goal, and when the goal is met, use that same journal to log the rest of your goals.
  2. Be positive! Ain’t nobody got time for negativity. I think it is healthy to acknowledge our failures, but do it in a positive light. “I only made it to the gym twice this week, but I will do better next week.”
  3. Track your progress using a calendar, day planner, or dry-erase board so you won’t only be the change but you’ll also see the change.
  4. Plan an achievement-reward. This will give you incentive to keep working toward your goal! It could be a shopping spree, nice dinner date with your significant other, a vacation, or even just a day devoted just to you!

 

Ultimately, we should be setting goals as they arise instead of making a bunch of “resolutions” at once that are unrealistic and most of the time fail. Instead of setting ourselves up for failure, let’s set goals using the S.M.A.R.T. technique.

Challenge for the week: Grab a journal and write down one S.M.A.R.T. goal to implement before the new year…that way your new “habit” will already be in place!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

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Fun, Family-Friendly Fall Activities

By this point, many of you are hopefully enjoying the fall air and colorful leaves…but fall is a GREAT season to set some family traditions.

After all, strong relationships are a vital part in well-rounded wellness, so get your family involved in some fall festivities!

 

1. Take a Hike

Regardless of what area you live in the US, fall generally means cooler temps…I am just lucky enough to live in an area that experiences BEAUTIFUL leaf color changes. Being about an hour from the Blue Ridge Parkway in the mountains of NC, I make frequent visits to Boone, NC during the fall months.

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While I hike, I get to enjoy the seasonal changes as well as get some nice, relaxing exercise in with my loved ones. Last year, my friends made a trip to NC for my wedding, so I took them to Rough Ridge on the Parkway to experience the beauty of changing leaves…they had never seen anything like it! During this time, we were able to spend quality time together and soak up nature’s beauty.

Not up for a drive to the mountains? Visit your local park or go for a neighborhood walk for a nice after-dinner activity. Enjoy the cool weather while it lasts!

2. Take a Bike Ride

Yes, you can bike all year round…but I had something specific in mind…

The Virginia Creeper Trail! If you aren’t on the East Coast, you’ve probably never heard of it, but it is a 35-mile multi-purpose rail trail that stretches from Abingdon, VA all the way to Mount Rogers National Recreation Area in the Southwestern part of Virginia.

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I have been here several times, all in the fall…while it would be pretty any time of the year, in the fall you can enjoy the pretty colors and cool air.

Not near the Creeper Trail? No worries! Hit up your local green-way and enjoy a nice stroll outdoors.

3. Visit a Corn Maze

What fun would this be! To be honest, I have never done this but always wanted to! A corn maze seems like a fun way to get your family outdoors and enjoy the season.

Not only would it be enjoyable for the group, but it would also be a great team building experience. In order to make it through the maze, you would need strong communication skills with each other.

 

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Photo by Peter Fazekas on Pexels.com

 

4. Build a Bonfire

Ah, the smell of the great outdoors and feeling the warmth of a nice bonfire…that is the definition of fall! The temperatures are cooler, nights are clearer, and far less humid (in the South).

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Photo by rasik on Pexels.com

It is also super fun to cook over the fire…you could do the standard hot dogs-s’mores feast (which I am totally pro…in fact we are doing that this weekend!), or you could get a little creative! I have wrapped washed, sweet potatoes in aluminum foil and let sit in the coals for an hour or so, allow to cool, and enjoy! There is something about food being cooked in the coals of a bonfire that makes it taste so good! You could do the same method for apples, white potatoes, or any other root vegetable.

5. Carve Pumpkins

This is something I look forward to every year! If you are feeling even more adventurous, take your family to a local pumpkin patch. A few years ago, my friends in California and I went to a pumpkin patch in Oak Glen–a gorgeous mountainous land that made me feel like I was at home only I was still in SoCal.

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Luckily, nowadays there are carving stencil kits available so your pumpkin comes out looking flawless. Though we do not have kids, my husband and I still enjoy carving pumpkins together as adults…quality time!

Don’t know what to do with the pumpkin seeds? Rinse them off to get all of the pumpkin pulp off and sprinkle with your favorite seasonings and bake at 300 degrees for 45 minutes or until golden.

6. Visit a Local Apple Orchard

Nothing screams fall like an apple orchard! It’s even better when it’s a “pick-your-own” apple orchard. It is a fun way to get your family active and set good examples of eating fresh, whole foods. There are several pick-your-own orchards in the North Carolina mountains that have a lot of kid-friendly activities, as well.

When I was a little girl, we lived across from an Apple Orchard–and we still do…it’s just a wedding venue now instead of a pick your own apple orchard…(click here to read about “Memories at Hill Top Orchard Venue”…)

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Photo by Kaboompics .com on Pexels.com

Anyway, I can remember my dad taking us up to the orchard in his tractor to pick apples. There is something about picking an apple straight off the tree, wiping it off on your shirt, and taking a bite…that is the BEST way to eat a raw apple in my opinion.

Of course you can enjoy your apples raw, but fall is also a great time to make homemade applesauce while apples are in season. Cook the apples with cinnamon and honey, and if you’re feeling spunky, can some for the upcoming year.

 

There are tons of things you can enjoy in the fall, but these are some great ideas to get outdoors and enjoy the season with your family. My challenge for you: Pick at least one of these six ideas to spend time with your family…I promise you will make unforgettable memories! As always, fall is a time for being thankful for what you have. While we should always be grateful, spend a little extra time over the next few months to count your blessings.

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on Social Media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

 

Memories at Hill Top Orchard Venue

Happy fall, y’all! Bring on those cooler temperatures, crunchy leaves, and fall fashion! Autumn is my favorite season for many reasons, but more so now because it is the season that I married the love of my life.   If you have been following me for a while, you know that my family just opened a wedding venue in a little town in the foothills of North Carolina.  It was at this venue that I married my dream man!

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Located in western Alexander County, NC, Hill Top Orchard Venue is an apple orchard turned into event venue complete with a beautiful mountain-top view perfect for an outdoor ceremony, a covered pavilion with outlets and protective rain walls just in case a storm passes by, and a refurbished apple house with a 2 dressing room suites, kitchenette, and restrooms. What more could you need for your perfect, outdoor wedding?

 

Flashback 2 years ago on a warm, August day, when a dashing man proposed to his loving girlfriend. After saying yes, it was soon after that operation wedding mode commenced.

Ever since I was 10 years old, my dream was to get married in a grassy pasture in my parent’s backyard. A wedding at home, how quaint!

Imagine having your house re-painted so it can be presentable and moving all the things you considered saving for “hard times” around the old, rusty barn just so your daughter can have her dream wedding…it even looked like fall had exploded in my old bedroom because we were doing a lot of “diy” decorations for my special day…

I spent 9 months planning a wedding to get married on my perfect sledding hill location with a backup plan at a local church, but I just knew the weather would be perfect so I could have the outdoor wedding I always wanted—it never rains in October!

During this time, my parents purchased an apple orchard just across from my wedding pasture with the intentions of making it into an event venue. It is such a beautiful location. With countless weekends of picking up rocks, digging holes, sowing seed, building buildings, trimming trees, and picking up branches Hill Top Orchard Venue was ready just in time for my brother’s wedding in September 2017—yes…we got married 3 weeks apart. Why wait, right?

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My brother’s wedding was perfect on the mountain, beautiful weather, amazing views, fun reception…now it was time to focus on my wedding.

Exactly a week before my wedding, the extended forecast was showing rain all week leading up to my big day. I was not too worried at this point because weather constantly changes…and like I said before…rain in October is just not a typical thing…

I really wanted an outdoor wedding…I love nature, autumn’s breeze, clouds…but the Friday before my wedding, I had to make a decision: Rainy wedding or Church wedding? Then I began thinking, hey…we conveniently have a covered pavilion across the way—let’s just call everyone and tell them the wedding was moved! So that is what we did!

It sprinkled all morning and had a high percentage of downpours at 2:00pm (when my ceremony was), however, through the power of prayer, the rain held off until 6:00pm that evening–long after Bobby and I left for our honeymoon. Though the weather was not what we had planned on, my day could not have been any better! And thank goodness for Hill Top Orchard Venue having a backup plan for rainy weather!
Better yet, Hill Top Orchard Venue now has clear rain walls that can be set up for rainy weather making it a perfect place to get married rain or shine!

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Though it was not my plan to get married under a pavilion, it was so magical I could hardly believe it! I cannot imagine my wedding in any other way.

Looking back a year later at the whole process, it is neat to know how involved my husband and I were in establishing Hill Top Orchard Venue. While the venue was still in the construction stages, I was upset that it took up so much of our time…picking up rocks and branches, mowing grass…my now-husband spent all his free time helping my dad building the pavilion instead of spending time with me–seems petty, I know…but girl gotta see her man!

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Seeing the venue complete and open for business is a great accomplishment…we have happy memories at Hill Top Orchard Venue from the beginning stages, to our wedding, and now–seeing couples devote their love and become one. We have had a total of 5 weddings at Hill Top Orchard Venue this far and look forward to the weddings to come.

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Know anyone engaged, getting married soon, or just want a venue for an event? Contact Hill Top Orchard Venue on Facebook or visit their website at https://www.hilltoporchardvenue.com/ . Follow them on Instagram @hilltoporchardvenue.

What memories do you have from your wedding day? I’d love to hear them!

Until next time,

Happy Chewing,

Katrina Detter, RD, LDN

 

 

 

Seek Adventure

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Badlands National Park, South Dakota (2015)

One important part of well-rounded wellness is the sense of adventure.  Many people have different ideas of adventure…for example…

My husband’s idea of adventure is going to Carolina Adventure World for a weekend with his buddies to ride dirt bikes 24/7 for 2 days straight. He gets the thrill of excitement and it makes him happy.

For me, my idea of adventure is being out in the wilderness surrounded by trees, pine cones, and a nice breeze. I spent a lot of summers going on outdoor excursions as a child, and I still enjoy them to this day.

 

 

I want you to think about your favorite adventure spot…imagine what you would be doing there right now…

And I will tell you mine…

When I think of adventure and true bliss, I think of the time my parents and I visited Mount Rainier in Washington state in September 2015. The first day we arrived, I was not too impressed…it was rainy and gloomy, we had no cell reception, and I missed my boyfriend…

 

The next day, I woke up to a cold breeze and ready to see what this place was all about.

As I hiked up the mountain, I was surrounded by a mystical land that looked like it came straight out of a fairy tale book. To make the experience even more magical, it began snowing…it felt like Christmas in September! Soon, the enchanted forest became covered in the fluffy snow making our hike unbelievably beautiful.

 

Though on our hike we did not get to see the panoramic views due to the clouds, snow, and wind, we still had an amazing adventure–and one that I consider my favorite.

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Do you ever find yourself overwhelmed with stress? As humans, we tend to stress about all sorts of things–relationships, school, work, health…but stress can shed years off your life. My mom used to tell me to “go to my happy place” when I am feeling down or overwhelmed…it is a tactic I have implemented in my life that I truly believe improves my well-being.

Mount Rainier is an adventure that I experienced and is now my “happy place” that I visit often. I encourage you to think of your happy place and visit it when it seems like things just aren’t going your way…it happens. We can stay organized and make plans for things, but sometimes things just don’t pan out the way you want them to. When this happens, go to your happy place.  Counting your blessings can help with stress and depression too.

Seek adventure in your life so you can re-visit them when times get tough.

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

 

6 Tips to Choose Health Promoting Goals with Your Spouse

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Have you ever wanted to make a really colorful, nourishing recipe you found on Pinterest for you and your significant other, and then as soon as you put it on the table your spouse has a hard time choking it down? Yeah, I have been there, too. My husband and I have been married for about 2.5 years now, and we share similar health promoting behaviors, but he definitely turns his nose up to quinoa, tofu, chickpeas, avocado, and beets.

Today I am going to share some ideas on how to get your spouse involved in developing health promoting goals with you.

  1. Shop Together

Weeks get busy really fast, but if you take some time during your weekend to go grocery shopping together, it can really make a difference in what healthful meals you can both agree on. Try to make a list beforehand and while you are shopping together, ask for your significant others opinion on produce, whole grains, and proteins. Don’t buy a bag of avocados if your spouse hates them! Lesson learned: it is hard to eat a whole bag of avocados by yourself before they go rot.

  1. Purchase Plants They Like

This is one thing I do all year round! My husband is very selective when it comes to fruit and literally will not eat it unless I sit it in front of him. Fruit is one thing I like to have on hand for snacks for a mid-day energy boost. The fiber keeps me full & regular, making my body physically feel its best. For instance, Bobby likes strawberries, watermelon, and bananas. Even if they are not in season, I still buy them so he has access to fibrous foods he actually enjoys.

Luckily, it is summer time so I can get his favorite (watermelon) frequently!

  1. Cook Together

What a fun way to spend date night! It is known that if a person helps in the cooking process of a meal that they will be more likely to enjoy it. Experiment with flavors, food, and spend some quality time together in the kitchen. Put your spouse to use in washing and chopping up fresh veggies for a stir fry, or cracking eggs for a breakfast veggie omelet. Getting involved in the cooking process can also help you make sure you are cooking things you both can enjoy – a foundational part of mindful & intuitive eating!

  1. Incorporate Plants into Your Dishes

This is something we do a lot in my kitchen because sometimes you are just not in the mood for plain veggies on the side. There are many different opportunities to add plants to your meals. For example, when we make rice, I add 1 cup of riced cauliflower to 1 cup of cooked rice providing extra fiber and nutrients to the dish–and Bobby loves it! Let’s say your spouse only likes iceberg lettuce in salads. One option is to mix in some freshly chopped spinach to the iceberg to give more texture, flavor and micro-nutrients to the salad.

  1. Presentation is Key

It is so easy to get in the habit of using paper plates-it is a faster cleanup! However, food looks way better on a pretty plate! Once the food is cooked, plate the entree and sides on your fine china and garnish with your favorite herb. It will be appealing to the eye and increase meal satisfaction. To add some more pizzazz during your mealtime, light a candle and dim the lights. The ambiance with make your at-home dining experience more enjoyable.

  1. Move Together

You know that one couple in the gym that are so stinking cute that it is almost nauseating? THAT COULD BE YOU! Working out together in the gym, at the park, or even in the home can help you both physically feel your best. Do something you both can enjoy. Bobby and I go biking, hiking, and play tennis together a few times per week. Think about it: you are bonded by law to have a lifelong accountability partner. Embrace that bondage by getting sweaty together.

Challenge for the week: Choose at least one of these tips with your spouse to help one another live your best life.

Download my FREE 6 Steps to Mindful Eating guide here.

Until Next Time,


Happy Chewing!
xoxo
Katrina Detter, RD, LDN
Follow me on social media!