Smart Goals

Applying the S.M.A.R.T. principle to your goal gives it structure and allows you to develop more meaning behind why you want to achieve it, therefore reducing the chances of giving up. From the beginning, this principle can help you get organized and achieve your goals one small step at a time.

Specific: The goal needs to be broken down into as much detail as possible. Who is involved? Why do you want to achieve this? What is it you would like to accomplish? Where will it be done? What are the requirements & what are the constraints?

Measurable: How are you going to track your progress & measure each outcome? How are you going to know when your goal is accomplished?

Attainable: Make sure your goal is not out of reach. How is your goal going to be accomplished? What are the logical steps to take?

Relevant: Is your goal worthwhile and will it meet your needs? Do you have the necessary resources to accomplish this goal? Is this goal in line with your long-term objectives?

Timely: How long will it take for you to accomplish this goal? When is the completion of this goal due? When are you going to start on this goal?

Curried Mango Rice Salad

Ingredients:

1 cup Brown rice

1/3 cup extra-virgin olive oil

1 brown onion, finely chopped

1 1/2 tablespoons mild curry powder

2 mangoes, sliced

2 Lebanese cucumbers, quartered lengthways, thickly sliced

1/2 cup sultanas

1 cup fresh coriander leaves

2 tablespoons lemon juice

1/2 teaspoon maple syrup

Toasted natural sliced almonds (optional)

 

Method:

  1. Cook rice in a saucepan of boiling, salted water for 12 minutes or until tender. Drain well. Rinse under cold water. Drain. Cool.
  2. Meanwhile, heat 1 tablespoon oil in a frying pan over medium heat. Add onion. Cook for 3 to 4 minutes or until tender. Stir in curry powder. Cook for 1 minute or until fragrant. Remove from heat. Transfer to a small bowl. Stand for 5 minutes to cool.
  3. Place rice, mango, cucumber, sultanas and coriander in a large bowl. Add lemon juice, maple syrup and remaining oil to onion mixture. Season with salt and pepper. Stir to combine. Add to rice mixture. Gently toss until well combined. Sprinkle with almonds. Serve.

Roasted Beetroot, Spinach & Goats Cheese Salad

Serves: 4

Ingredients:

1 Bunch Beetroot (washed and dried)

1/4 Cup Olive Oil

2 Tbsp red wine vinegar

1 Tsp Maple Syrup

1 Cup baby spinach leaves

75 gram Goats Cheese (crumbled roughly)

2 Tbsp walnuts (toasted & crumbled)

Directions:

  1. Heat oven to 180°C. Trim the beetroot, leaving 1cm of the stem attached. Wrap beetroot in foil and place on a baking tray. Bake for 35 minutes or until tender. Remove and set aside to cool slightly. Peel skin. Cut into wedges and set aside.
  2. To make the dressing combine olive oil, vinegar and maple syrup. Season with salt and cracked black pepper. Whisk well until combined.
  3. Place beetroot in a large bowl. Add the baby spinach, drizzle with dressing and gently toss to combine.
  4. Transfer to a serving bowl. Serve sprinkled with goat’s cheese and walnuts.

 

Am I consuming too much Sugar?

Answer the questions below to find out if you are consuming too much sugar in a day:

1. Are you constantly craving sugary things – especially after a meal?

2. Are you feeling lethargic and tired by mid afternoon?

3. Is your skin constantly breaking out?

4. Do you experience brain fog or find it hard to concentrate as the day goes on?

If you have answered “Yes” to more than one of the questions above it may help to look into how much added sugar you are consuming in a day! The World Health Organisation (WHO) recommends 6 teaspoons of sugar per day for an adult. Complete Health Chiropractic is running a sugar challenge for the month of November where we look at ways to help you reduce your daily sugar intake!

Contact the office or email through on admin@completehealthchiro.com.au if you would like to take part of this challenge!

Lemon Turmeric Power Ball Recipe

For this Recipe you will need:

1 cup Rolled Oats

1/2 cup Almonds

4 tablespoons Lemon Juice

1 Tablespoon Chia Seeds

1 Teaspoon Lemon Zest

1 Teaspoon Rice Malt Syrup

1 Teaspoon Turmeric Powder

12 Dates Soaked

Desiccated coconut for coating the power balls (optional)

Directions:

  1. Combine all the ingredients in a food processor & combine well
  2. Roll out a tablespoon amount of mixture into a ball & coat with desiccated coconut.
  3. Store in an airtight container and leave in the fridge.

These power balls are best served after being left in the fridge to chill for 1 hour.

Chia Pudding

Chia-Pudding_PS_2Serves 4.

Cooking Time: 3 hours refrigeration

Ingredients:

1 cup of almond or coconut milk

2 tablespoons chia seeds

1 teaspoon vanilla extract or paste

Pinch of cinnamon powder

1 teaspoon of maple syrup

1 teaspoon shredded coconut

Optional:

1 teaspoon raw cacao powder (for chocolate pots)

1/3 cup berries or chopped banana

 

Method:

  1. Mix all ingredients together and store in the fridge for 2-3 hours or overnight
  2. Top with fresh fruit or berries, nuts & seeds, Greek yoghurt, shredded coconut , or cacao nibs for a bit of crunch.

 

The Chia pudding recipe is from Rebekah Raymond who was a guest speaker at our “Gut Health” talk held on Wednesday 14th of June. It is a healthy, easy to assemble, convenient breakfast recipe! If you would like more recipes please refer to Rebekah’s website by clicking here!