Joy2BWell – Blog - Joy 2 B Well

Mini cheesecake cups

12/4/2025

Try this smaller version of a traditional cheesecake. I recently made this for Thanksgiving, and the espresso ones disappeared quickly. I made 6 traditional, 6 coffee/espresso flair. The coffee ones I "winged" for my traditional Mocha Layered Cheesecake I make every Christmas. (See my note below - you can't mess it up, really!)

The below recipe - is for SIX cups. So, you will need to DOUBLE it for 12. I did not; I made the plain ones first, then the six coffee flavor ones since my kitchen aid mixer is on the small side.

What you need:

Muffin liners
Graham Crackers
Butter
Lemon
Cream Cheese
Sugar (white)
Vanilla Extract
Instant Espresso
Cinnamon
Egg

Combine 1/3 c graham cracker crumbs and 1 Tbsp. sugar and 1 Tbsp. melted butter.

Press rounded measuring tablespoonful of crumb mixture onto bottom of each muffin cup. Bake 325 for
5 minutes.

Cream 8 oz. cream cheese, 1/4 cup of granulated sugar, 1.5 tsp lemon juice, 1/2 tsp lemon peel (I omitted this), and 1 tsp. vanilla, mixing at medium speed on electric mixer until well blended. Blend in egg; pour over crust, filling each cup 3/4 full. Bake 25 minutes at 325. Cool before removing from pan. Chill. Leave plain or top with preserves. (I left plain) Strawberry or Raspberry would be nice.

For Coffee / Espresso Variety:

IF you double the above recipe, split the batter and do this: in a small bowl, mix 1/2 TBSP of hot water (I put in microwave and heat), 1/8 tsp of cinnamon (or less), 1 TBSP +3/4 tsp of INSTANT coffee (or espresso). Mix it in the half batter you set aside.
IF YOU DO NOT double the recipe, then do the same mixture in #1 and just mix in your batter and pour into the prepared cups.
Last step - pour in muffin lined cups and bake as noted above - 325 for 25 minutes.
Suggested topping for this variety: you can drizzle a dark chocolate syrup over the cups OR if you are interested in the Espresso Chocolate Sauce I used, send me an e-mail by using the Contact Form on my website. It is so easy - only 4 ingredients (chocolate chips, cream, espresso beans and vanilla) and I use on the Mocha Layered Cheesecake I make every Christmas. Another added touch I did on these cups -- chocolate covered espresso bean as a garnish.

Olive lover's salad

7/26/2025

Include this at your next summer BBQ. It is great as a salad topper or on a burger or sandwich. It is also great as a stand alone. Or, top it on crackers...with maybe some cream cheese.

So easy and prepped under 5 minutes with 5 ingredients

1 - can black olives (6 oz.) drained and chopped, coarsely
1 - can green olives with pimentos (5.75 oz) drained and chopped, coarsely
2 - cloves garlic, minced
2 - celery ribs, chopped
2 Tbsp. Olive Oil

In a bowl, combine olives, celery and garlic. Drizzle with oil; toss to coat. Cover and refrigerate for 4 hours or overnight.

The Missing Link to a Well Lived Life

4/25/2025

Achieving great health and wellness reaches far beyond losing a few pounds or inches. It involves running after a lifestyle that allows us to accomplish goals, care for others, and thrive rather than survive. Behavior change is foundational to optimal wellness, and most often is the missing link.

Sink or Swim
Like a pebble dropped in a pond causing movement from the center, our choices can ripple out impacting our lives and others. Recently, I came across the first business brochure I wrote. It brought back memories of selecting the logo that clearly communicated my fitness and wellness philosophy. It was a heart-filled project between myself and my friend Christine, also a talented graphic designer. I pondered my decision between two. One, was a pebble dropping into the water with multiple ripples from the center, but the one I selected featured water droplets on beautiful vibrant green leaves. Christine captured it perfectly, conveying peace and healthful living. The morning I was to make my decision, I came across a reading that spoke of refreshment, life and vitality. That was it, and my philosophy has never wavered. Our choices matter - what we do today affects our tomorrow.

Notepads or Nothing
Staying on course with your wellness takes intention, planning and follow through. I had great examples - my parents. I believe their successes have been directly linked to determination, work ethic, community service and family priorities. My father was goal driven. When my older sister assembled table decorations for his retirement party, she included legal-sized yellow notepads and markers plus whistles, representing his years as a high school coach and athletic director. My dad accomplished many longtime goals such as publishing a fiction book, numerous articles, handbooks for coaches and manuscripts. He worked for his school district in different capacities up until his death at age 81. He was even speaking of important projects while in the hospital after being diagnosed with Non-Hodgkin's T-Cell Lymphoma. My mother, a professional artist and retired high school art teacher, now 89, also a hard worker and involved community member, is still active with commission work and other projects. She continues to win local and national artist awards and has been published in numerous art industry magazines.

You may be thinking I had it made as a daughter of high achievers. But, have you ever looked back at your life and noticed a different version of yourself and asked: “Where did I go or what happened?” I have pondered these questions. I have struggled staying on course in different areas of my life. I would describe myself as a “bookworm” in high school, as I never dated but was involved in numerous service and scholarship organizations and activities like volleyball and cheerleading. My later years were productive at the junior college level and when I transferred to a state university. Then, it seems I got off track after a heart-breaking split up while at San Jose State. I lost my way a bit. I made poor choices. I became easily overwhelmed and insecure. Luckily, I had a strong support team helping me - dear friends, advisors and my faith. During this difficult season I remember struggling with time management and getting my list done. My boss asked me to submit my planned schedule for the day and it helped me grow. My co-worker, who could have been a Franklin Planner salesperson, encouraged me too. He loved his Franklin system, and I found it improved my day’s routine. I was well on my way to being more productive and organized.

Have you ever written a long list of goals and heard your brain say: “No way! Can’t be done” or “Who do you think you are?” and walked away to never revisit it again. Experts in the field of neuroscience and psychology say it takes patience and perseverance when pursuing a goal. Research by Phillippa Lally and colleagues at the University College London suggests that new behaviors can happen within 66 days (their study range was 18 to 254 days), but it depends on the complexity of change and personality. The good news is an unaccomplished goal is not a bad thing. In Psychological Science, researchers George Miller and Carsten Wrosch of the University of British Columbia share that if the goal is unattainable or unrealistic, the lack of accomplishment may be better for your psychological well-being and physical health. They refer to this as “gotta know when to hold ‘em and when to fold ‘em”.

Psychologists say it is possible to pursue the wrong plans. There are five questions helpful to ask in this process, says Mark Travers, Ph.D., and two of them would call out an objective: “Does somebody else want me to achieve this goal”, or “Will I get something from someone if I do?” New research suggests that individuals who pursue ambitions that are in alignment with their own interests - rather than someone else’s standards - are more successful in achieving them. Author of the research, Aidan Smyth of Carleton University in Canada clarifies in The Journal of Research in Personality that "mindful" individuals, or people who excel at existing in the present moment in a sustained and non-judgmental way, are better at setting the right goals than others. Bottomline, they are self-aware and in tune with themselves and where they want to go or what they want to accomplish.

Change or Chance
As we know, individuals intentional with their health and wellness may receive a diagnosis like cancer or a terminal illness at some point, but does that mean making changes for the better - or setting goals - is not important? Absolutely not. When I was about 13, my father called a family meeting and shared with us he had a heart condition. Things were going to change, specifically our diets. Out with the whole milk, steaks, fried foods and more. His reason, he shared: “Because I want to be at your weddings. I want to be here for a long time.” His older brother died of a heart attack at a young age, leaving a wife and five children, and he did not want that for our family. In addition to dietary changes, my Dad started running up to 5 miles every morning before work. If my Dad had not taken his heart condition seriously in the 1980s, I suspect I would have lost my Dad at a much younger age. My father was healthy and active. Yes, in the end, lymphoma took his life within 7 days, but with his known health challenges he kept ahead of them with his positive behavior change through diet, exercise and mindset.

A disregard for health challenges will catch up to you like compounding interest on a credit card. You will come to a fork in the road. For example, weight gain can lead to joint pain. From there health difficulties can domino, then with lack of activity more challenges can appear. Take the path toward greater wellness one step at a time. You can take it slow and steady. Avoid the all or nothing mentality. It is all too easy to go full steam ahead, then get frustrated. Health coach Alice Bowman calls this the “0 to 60 Method''. Life obstacles make it too easy to give up or give in. Although overused a lot, it is true: our body is a gift. You may have seen the decline of someone’s health right before your eyes. All knowing it could have been slowed down or avoided with intentional behavior change long ago. It is never too late to make the switch from chance to change for improved health and wellness.

Plan or Postpone
Ready, set, go is the name of the game. First, you have to be ready. Second, you have to be prepared. Third, you need to start. You may need help from a health coach or nutritionist or both. You don’t have to do it alone. A strong support system is important too - whether that’s family, friends or a fitness community. It might get messy, and you might need to answer difficult questions like “Do I really want to pursue this goal?” It is a look-in-the-mirror-kind-of-moment.

There are simple steps you can take now. Set specific goals and keep at the forefront your big picture. Whether you are trying to eat better or move more, behavior change is required. It is the missing link to our health and wellness. Leaving your health - body, mind, and spirit - to chance will not serve you well or your loved ones. Make the shift, embrace the change for a healthy and well lived life.

A ROAD MAP TO YOUR GOAL DESTINATION

4/17/2025

Setting goals is like planning a trip. Our journey may require us to pullover, make frequent stops, and adjust our itinerary or take different routes to reach our final destination.

Map it S.M.A.R.T.

To begin, we need S.M.A.R.T. goals. What is the Specific goal? Is it Measurable or Attainable? Can the goal be tracked? Is it realistic? Is it Relevant? Is it connected to your interests or skills? What is the Timeline? When will you arrive?

We have our map, now let’s strategize to reach our final stop.

Slow Down, Speed Limit Ahead

It’s now time to start our engine by sharing our written goal with friends and colleagues. Licensed psychologist and founder of Envisia Learning, Kenneth M. Nowak, explains in Talent Development (May 2021 Issue) that individuals who share goals are 33% more likely to reach them compared to those who do not.

This year, I asked clients to write their primary goal on a blank 3” x 5” card. From there, additional questions were asked. One client wrote core strength which prompted me to ask the following: “What is one daily activity you can perform better with improved core strength?” Her answer provided helpful information for both of us on specific fitness program design and future assessments.

Staying on course and not becoming overwhelmed, Nowak advises having low-high range goals. Rather than a 50-pound weight loss mark, make the goal smaller such as 2-3 pounds a week. Achieving a goal requires tiny habits like multiple travel stops on a trip.

Multiple Stops to The Final Destination

In his book, TINY HABITS, author and behavior scientist B.J. Hoggs, Ph.D, says breaking a goal into tiny habits helps an individual achieve the ultimate goal. “Tiny Habits” is where motivation, ability and a prompt intersect. It can be applied to any goal. Take for example not washing your face before bedtime. You know it is best to wash your face before falling asleep but you need a reminder. Putting your washcloth and facial wash on your pillow would remind you to wash your face before bedtime. Using your smartphone alarm makes it too easy to check social media as soon as you wake up. It causes stress and distraction first thing. You are able to make the change without throwing out the phone. Using an “old fashioned alarm” and spending time reading or meditating before any social media would improve your mental state and well-being.

Nowak of Envisia Learning suggests setting “if/then goals” rather than defining a future behavior. Like “TINY HABITS”, If/then goals involve a cue. The common thread is a tiny change with a prompt to get you there faster. Perhaps you tend to wake up late, and you are often not on time for work. If you relocate the alarm to the bathroom area or outside your bedroom, then you are more likely to get out of bed on time and not hit the snooze button.

Goal setting is more than writing down a desired behavior change. Nowak shared in Talent Development, it requires extra steps and repetition to achieve your goal. For simple changes, it could take as little as six to eight times, but Nowak clarifies that a complicated change may take from 65 to 91 consecutive days to see results.

Unpack and Celebrate

Arriving at your destination brings satisfaction and reason to celebrate. Don’t forget to reward yourself. Kick your heels up, relax, give yourself a cheer and repeat the process for your next journey.

Pieces to the Fat Loss Puzzle

4/10/2025

The three key components to fat loss are: a calorie deficit, protein intake and exercise. All pieces together are a powerful and perfect fit. It takes time, persistence and patience like a challenging puzzle.

Movement Matters

Our bodies are meant to move. What we don’t track doesn’t get measured. Tracking movement matters - whether it is an exercise class or daily activity. Movement can be classified as Exercise Activity Thermogenesis (EAT) or Non-Exercise Activity Thermogenesis (NEAT). If you are fanatical about closing Apple watch circles, you understand. You have “move”, “exercise” and “stand” rings. EAT is a structured exercise like aerobics or weight training. NEAT is unstructured such as cleaning house, gardening or walking to work. Tracking both types of activities is important.

We can easily underestimate NEAT. The Medicine and Exercise and Sports Journal reported a study involving three groups of women completing cardio and strength sessions. The group that exercised the most (three strength and three cardio sessions a week) experienced a decrease in NEAT - by 150 kcals. The group that completed two cardio and two strength sessions and the other which only did one - increased their NEAT numbers by 268 kcal collectively. One pound of fat is 3500 kcals, so burning an extra 268 kcal each week can add up quickly.

In addition to burning calories to reach a deficit, we can re-evaluate our dietary habits. Just as with exercise, calorie consumption needs careful consideration.

Quantity and Quality Matters

When it comes to calories - both quantity and quality matter. To achieve fat loss, there must be a shortage of calories but an appropriate amount of protein. Every gram of protein equals 4 kcals. Carbohydrates are also 4 kcals per gram, but fats are higher - 9 kcals per gram. We can achieve some caloric burn simply through digestion called, Thermic Effect of Food (TEF). Fat calories are absorbed quickly with its low “burning factor” - 0-3%, carbohydrates 5-10%, and protein wins at 20-30%. If you eat 100 fat calories, 97 calories will be absorbed and only 3% will be burned. For fat loss we want to tip the scale toward protein. A calorie shortage is a must to achieve fat loss, so cutting calories in fats and carbohydrates is preferred.

Protein is important because it helps keep our muscle mass. As our muscle mass increases, so will our metabolism and at that point fat loss becomes productive. A good rule of thumb is 1 gram for each pound of desired target bodyweight. In keeping with the caloric deficit, select lean protein sources for a perfect fit to fat loss puzzle. For meats try pork, chicken or fish, and for dairy select high protein yogurt or cottage cheese. There are also great non-dairy alternatives such as tofu and plant-based protein powders.

The Take Away

When looking to lose fat, one strategy is caloric deficit - through burning or reducing calories. Pairing this with appropriate protein intake and consistent exercise will achieve fat loss goals. Fitting all the pieces together may be overwhelming, but you don’t have to do it alone. For help, consider hiring professionals like a certified nutritionist or personal trainer. Begin with a reputable organization or perhaps inquire with your healthcare professional, a trusted friend or colleague for a referral.

WIN THE GAME OF GOAL SETTING

4/1/2025

Goals can be exhilarating or overwhelming. Some live by lists and check marks. Others take one look at the list and give up before they start. Goal setting is like a great game. We need a plan and a realistic look at our opponents and some coaching for victory.

Suit Up for Our Opponents

As we pursue a goal, we may come against opponents. They may be people, circumstances or our mindset.

Unbelief or fear can keep us from reaching our goal. According to psychologists, there is a direct link between a goal that seems impossible and our brain’s role. It is known as low systolic thrust and results in little action. Yet, goals - even if they appear tricky, yet attainable - produce a boost to one’s systolic blood pressure resulting in action.

In addition to our mindset, an absence of support can impact our goal journey. Every person is on a team. Yours may help or hurt you. Our family dog is considered overweight. For a positive change, each family member has to be on the same page with our dog’s with diet and exercise. If one person isn’t a team player, we lose … and so does our dog.

Another opponent is our lack of knowledge. There are resources aplenty on goal setting. Which is the best way? Where do we start? We need a strategy … a game plan.

The Game Plan

Before we discuss HOW to effectively set goals, first we need to ask: “What is our WHY?” Goals matter but the why matters most.

Asking the WHY forces us to take an authentic look at our goal and decide how much we really want it. The same goal may look different for 2 individuals. For example, both Kathy and Susan want to be strong. Being a ranch owner with multiple animals, Kathy wants to gain strength to successfully lift and carry 50-pound feed bags on her property. With an autoimmune disease, Susan desires to become stronger for a healthier lifestyle. Reminding ourselves about our WHY is vital, especially if it gets hard or we lose momentum. Fitness professionals may have a client like Tammy, who shares, “I want more muscle mass”. It is vague, not specific and more probing questions would be needed to get to the WHY. More muscle could be for strength reasons or it could be for body composition such as fat loss. Some goals may require a few more dive deep questions

To keep our goal at the forefront of our mind, it is a good idea to write the goal on paper like a 3 x 5 card. Once we have the WHY, we are ready to sharpen our pencil on the WHAT - getting specific on our goal. Taking Tammy’s goal into consideration, if fat loss is her goal it could be to lose 2-3 pounds a week. With a goal, other details needed are the timeline, how progress will be tracked and if the goal is attainable. But first, the WHY must be dialed in for perseverance and motivation.

It is easy to jump ahead of ourselves with setting goals. It is best to take to the time to think through the WHY of a goal and then put a strategy in place. Coaches don’t send their athletes to the court or field without preparation, practice or a plan.

The Way to Victory

With any goal, first look within to the WHY. Next, be prepared for opponents, huddle with your team, make a plan and adjust as necessary … one play at a time.

(This blog series, Make Spring Your Season for Change, is a 4-part series. Your comments are welcome. Next week's blog will focus on fat loss.)

Peach Season Recipe - Grilled Jerk Chicken (or Pork)

7/30/2024

I can't believe this recipe is not featured in my blog already. It is super yum! Here are some important tips:

Wear gloves! This recipe calls for a seeded and chopped fresh jalapeno. I was careful not to run my eyes, but for about a day I could feel the jalapeno under my right thumbnail. So, wear gloves.
The first time we made this Weight Watchers recipe we followed it as published - using chicken breasts. An option, as noted in the magazine (Five-Ingredient 15-Minute Recipes), is to use bone-in CENTER CUT pork chops (about 1/2 inch thick). We found lean chops at our neighborhood high end grocery store, and quite frankly, felt the relish was great with pork. Grill pork 2-3 min each side.
We were down to one peach (our local peaches are so delicious - they don't last long!), so we did not have 1.5 c. of chopped peaches, but the amount we had was perfect for a dinner for two.
We removed the peach skin.
Our pork chops were thicker than 1/2 inches, so don't be afraid to get thick ones. Just adjust your time.
Our side was a salad and sliced avocados.

What you Need (for 4 servings):

4 (6 oz.) boneless, skinless chicken breasts
2 tsp. Caribbean jerk seasoning blend
1/8 tsp. Kosher salt, divided
1/4 tsp. freshly ground black pepper
1 Tbsp. olive oil
1.5 c. chopped peaches (skin removed - optional) - grab yours at your Farmer's Market or find a local grower if you can!
1/2 c. red bell pepper, chopped
3 Tbsp. red onion, chopped
1 Tbsp. lime juice, freshly squeezed
2 tsp. chopped fresh cilantro
1 jalapeno pepper, seeded and minced
Grilled lemon wedges (optional)

Pre-heat grill to medium high heat.

Sprinkle your meat of choice with seasoning blend, 1/2 tsp. salt and black pepper; then brush with oil. For chicken grill 6 to 7 minutes each side. (If pork, 2-3 minutes each side.)

Prepare your relish - peaches and remaining ingredients (except lemon) and add 1/8 tsp salt. Spoon over cooked chicken or pork and serve immediately. Serve with lemon wedges, if desired.

A Day at the Beach in San Francisco

7/23/2024

If you are a Mom, you probably have used a secret ingredient in a recipe ...hoping your child did not notice. Or, maybe as a child, you remember your Mom making a secret switch...

THIS time ... it was not my plan.

It was summer of 2021, and my daughter (Izzy) was 19 years old and I took a day trip to San Francisco to enjoy the beach. I will never forget it because I was dressed too warm. We packed a few snacks, and as I recall my phone battery was dying. I also recall some driving misjudgments too ...but let's not go there ... truth be told - I do not like driving in the Bay Area!

Back to the story ...

We were enjoying our daughter and mother conversation, and she had "confessed" she got into a a small 4 oz. tupper ware piece - and proceeded to apologize because she "thought" she had gotten into some real-deal cookie dough. Well... I could not contain myself...it wasn't cookie dough ... there was a secret ingredient in it. She was blown away...And, she couldn't wait to get home to have some more. (I didn't bring it with me...)

This "cookie dough" recipe is a great stand alone snack or fruit dip for juicy apples ...Here are a few things about this snack:

Minimal ingredients - under 5!
Quick prep - whip it together in just a few minutes
It looks like cookie dough - hello! my picky eater was even fooled
... and I know you won't believe me ... BUT it smells like cookie dough ...

I love it so much - that is why I included it in my free 50 Healthy Snacks in 5 Minutes Cheat Sheet. You can grab yours here...and find out the secret ingredient - which is a protein & fiber rich food .... curious? grab your Cheat Sheet now .... I'd love to hear from you after you've made it ... [if you choose too!]

Cheeseburger Pasta Skillet

7/14/2024

A great recipe during hot days! One skillet dish that is a hit every time!

Ingredients you need:
1-1/2 c. uncooked penne pasta (whole wheat or regular); macaroni works well too. Non-whole wheat is preferred in our family.
3/4 c. lean ground beef or bison (I prefer more meat - so we use 1.25 pound of ground bison)
2 Tbsp. finely chopped onion
1 can (14.5 oz.) no salt added diced tomatoes
2 Tbsp. dill pickle relish
2 Tbsp. prepared mustard
2 Tbsp. ketchup
1 tsp. steak seasoning (McCormick's Montreal Steak Seasoning is my favorite)
1/4 tsp. seasoned salt (I usually omit)
3/4 c. shredded cheddar cheese (recipe calls for lowfat, but you can use regular - and less if you wish; it is yummy without cheese)

Cook pasta as directed. Meanwhile, in a large skillet, cook meat and onion over medium heat until meat is no longer pink; drain. Drain pasta; add to meat mixture.

Stir in the tomatoes, relish, mustard, ketchup, steak seasoning and seasoned salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

Sprinkle with cheese. Remove from the heat; cover and let stand until cheese is melted. Garnish with green onions if desired.

Serve with a nice side salad.

Enjoy

(Recipe published in Healthy Cooking August/September 2009)

tHE MISSING PIECE TO A WELL LIVED LIFE

6/26/2024

Achieving great health and wellness reaches far beyond losing a few pounds or inches. It involves running after a lifestyle that allows us to accomplish goals, care for others, and thrive rather than survive. Behavior change is foundational to optimal wellness, and most often is the missing link.

Sink or Swim
Like a pebble dropped in a pond causing movement from the center, our choices can ripple out impacting our lives and others. Recently, I came across the first business brochure I wrote. It brought back memories of selecting the logo that clearly communicated my fitness and wellness philosophy. It was a heart-filled project between myself and my friend Christine, also a talented graphic designer. I pondered my decision between two. One, was a pebble dropping into the water with multiple ripples from the center, but the one I selected featured water droplets on beautiful vibrant green leaves. Christine captured it perfectly, conveying peace and healthful living. The morning I was to make my decision, I came across a reading that spoke of refreshment, life and vitality. That was it, and my philosophy has never wavered. Our choices matter - what we do today affects our tomorrow.

Notepads or Nothing
Staying on course with your wellness takes intention, planning and follow through. I had great examples - my parents. I believe their successes have been directly linked to determination, work ethic, community service and family priorities. My father was goal driven. When my older sister assembled table decorations for his retirement party, she included legal-sized yellow notepads and markers plus whistles, representing his years as a high school coach and athletic director. My dad accomplished many longtime goals such as publishing a fiction book, numerous articles, handbooks for coaches and manuscripts. He worked for his school district in different capacities up until his death at age 81. He was even speaking of important projects while in the hospital after being diagnosed with Non-Hodgkin's T-Cell Lymphoma. My mother, a professional artist and retired high school art teacher, now 90, also a hard worker and involved community member, is still active with commission work and other projects. She continues to win local and national artist awards and has been published in numerous art industry magazines.

You may be thinking I had it made as a daughter of high achievers. But, have you ever looked back at your life and noticed a different version of yourself and asked: “Where did I go or what happened?” I have pondered these questions. I have struggled staying on course in different areas of my life. I would describe myself as a “bookworm” in high school, as I never dated but was involved in numerous service and scholarship organizations and activities like volleyball and cheerleading. My later years were productive at the junior college level and when I transferred to a state university. Then, it seems I got off track after a heart-breaking split up while at San Jose State. I lost my way a bit. I made poor choices. I became easily overwhelmed and insecure. Luckily, I had a strong support team helping me - dear friends, advisors and my faith. During this difficult season I remember struggling with time management and getting my list done. My boss asked me to submit my planned schedule for the day and it helped me grow. My co-worker, who could have been a Franklin Planner salesperson, encouraged me too. He loved his Franklin system, and I found it improved my day’s routine. I was well on my way to being more productive and organized.

Have you ever written a long list of goals and heard your brain say: “No way! Can’t be done” or “Who do you think you are?” and walked away to never revisit it again. Experts in the field of neuroscience and psychology say it takes patience and perseverance when pursuing a goal. Research by Phillippa Lally and colleagues at the University College London suggests that new behaviors can happen within 66 days (their study range was 18 to 254 days), but it depends on the complexity of change and personality. The good news is an unaccomplished goal is not a bad thing. In Psychological Science, researchers George Miller and Carsten Wrosch of the University of British Columbia share that if the goal is unattainable or unrealistic, the lack of accomplishment may be better for your psychological well-being and physical health. They refer to this as “gotta know when to hold ‘em and when to fold ‘em”.

Psychologists say it is possible to pursue the wrong plans. There are five questions helpful to ask in this process, says Mark Travers, Ph.D., and two of them would call out an objective: “Does somebody else want me to achieve this goal”, or “Will I get something from someone if I do?” New research suggests that individuals who pursue ambitions that are in alignment with their own interests - rather than someone else’s standards - are more successful in achieving them. Author of the research, Aidan Smyth of Carleton University in Canada clarifies in The Journal of Research in Personality that "mindful" individuals, or people who excel at existing in the present moment in a sustained and non-judgmental way, are better at setting the right goals than others. Bottomline, they are self-aware and in tune with themselves and where they want to go or what they want to accomplish.

Change or Chance
As we know, individuals intentional with their health and wellness may receive a diagnosis like cancer or a terminal illness at some point, but does that mean making changes for the better - or setting goals - is not important? Absolutely not. When I was about 13, my father called a family meeting and shared with us he had a heart condition. Things were going to change, specifically our diets. Out with the whole milk, steaks, fried foods and more. His reason, he shared: “Because I want to be at your weddings. I want to be here for a long time.” His older brother died of a heart attack at a young age, leaving a wife and five children, and he did not want that for our family. In addition to dietary changes, my Dad started running up to 5 miles every morning before work. If my Dad had not taken his heart condition seriously in the 1980s, I suspect I would have lost my Dad at a much younger age. My father was healthy and active. Yes, in the end, lymphoma took his life within 7 days, but with his known health challenges he kept ahead of them with his positive behavior change through diet, exercise and mindset.

A disregard for health challenges will catch up to you like compounding interest on a credit card. You will come to a fork in the road. For example, weight gain can lead to joint pain. From there health difficulties can domino, then with lack of activity more challenges can appear. Take the path toward greater wellness one step at a time. You can take it slow and steady. Avoid the all or nothing mentality. It is all too easy to go full steam ahead, then get frustrated. Health coach Alice Bowman calls this the “0 to 60 Method''. Life obstacles make it too easy to give up or give in. Although overused a lot, it is true: our body is a gift. You may have seen the decline of someone’s health right before your eyes. All knowing it could have been slowed down or avoided with intentional behavior change long ago. It is never too late to make the switch from chance to change for improved health and wellness.

Plan or Postpone
Ready, set, go is the name of the game. First, you have to be ready. Second, you have to be prepared. Third, you need to start. You may need help from a health coach or nutritionist or both. You don’t have to do it alone. A strong support system is important too - whether that’s family, friends or a fitness community. It might get messy, and you might need to answer difficult questions like “Do I really want to pursue this goal?” It is a look-in-the-mirror-kind-of-moment.

There are simple steps you can take now. Set specific goals and keep at the forefront your big picture. Whether you are trying to eat better or move more, behavior change is required. It is the missing link to our health and wellness. Leaving your health - body, mind, and spirit - to chance will not serve you well or your loved ones. Make the shift, embrace the change for a healthy and well lived life.