Taking Charge of Your Own Life

Through the course of patient treatments, I always ask the same thing: "Are you in charge of your own life?" I then throw the follow-up in there: "Do you feel in control?"

These two quick questions are often met with several seconds of silence.

The point of my asking is to get my patients to think deeper about what's really bothering them, to step back and analyze what is going on in their own heads. Are your relationships flourishing? Are you in the career you want? Are you as healthy as you want to be?

In the grand, cosmic scheme of it all, do you feel you are calling the shots?

The first step is to sit down and write. Yes, physically write out, on paper with a proper pen or pencil, what your long-term goals are. Then write your short-term goals. I don't care if it's something as small as taking out the trash. Productivity begets productivity. Sometimes making the bed in the morning and showering is enough to feel human for the day. And when you're done with the task, cross that sucker off the list. You earned it!

People tend to overvalue other people's accomplishments and undersell their own. Why? I feel it's because we don't have a long-term vision. Our brains get bogged down because small accomplishments don't seem to add up to the gigantic ones we have in our heads. Time to reframe.

"I only lost three pounds this month." Over the course of a year, that's 36 pounds!

"I lost my temper with my kids." "I drank too much last night." "This project is only halfway done."

Good! You're aware! And you'll do better next time. Perfect is the enemy of good, folks. Being mindful of both your highs and your lows allows you to be more in control. Rather than thinking, "I should have done that better," reframe that into, "This is a learning opportunity, and I am much farther along than I was last year."

Stop downplaying your accomplishments and begin feeling like you are slowly, purposefully growing as a human being.

Practical Takeaways

• Write down three long-term goals and three short-term goals. Keep them somewhere you'll see them every day.

  
  

• Every evening, write down one thing you accomplished, no matter how small. Give yourself credit for moving forward.

  
  

• When you catch yourself saying, "I should have..." replace it with, "Next time I will..."

  
  

• Celebrate consistency rather than perfection. Ten small steps almost always beat one giant leap.

  
  

• Keep asking yourself: "Am I in charge of my own life?" If the answer is "not as much as I'd like," identify one small action you can take today to reclaim a little more control.

Take Back Your Diet

If you want to start taking small steps to gain back control of your life, let's start with your diet.

I’m not reinventing the wheel with how I eat or how I ask my patients to eat. It really is as simple as: 

• Replace processed foods with whole foods whenever possible.x

  • Instead of chips, choose carrots, cucumbers, bell peppers, or nuts.

  • Instead of sugary yogurt, choose plain Greek yogurt with berries.

  • Instead of frozen processed meals, prepare simple meals with fresh ingredients.

  
  

• Prioritize protein at every meal to improve fullness, support muscle health, and help stabilize blood sugar.

  • Eggs

  • Greek yogurt

  • Chicken breast

  • Turkey

  • Lean beef

  • Fish and seafood

  • Cottage cheese

  • Tofu, tempeh, or edamame

    
    

• Fill your plate with colorful vegetables.

  • Broccoli

  • Cauliflower

  • Brussels sprouts

  • Green beans

  • Spinach

  • Lettuce

  • Peppers

  • Asparagus

  • Zucchini

    
    

• Choose healthy fats in moderation.

  • Avocados

  • Olive oil

  • Nuts and seeds

  • Natural peanut or almond butter

    
    

• Drink more water and cut back on sugary beverages.

  • Water

  • Sparkling water

  • Unsweetened tea

  • Black coffee

    
    

Remember! Several tiny steps is equal to one large one. Start small and build on that.

Seared Pork Chops with Cherries and Spinach

Serves: 4 Total Time: 35 Minutes

Ingredients

• 1 Tbsp. olive oil

• 4 6-oz. boneless pork chops

• Kosher salt and black pepper

• 1 cup cherries, pitted and halved

• 1/4 cup dry white wine

• 2 tsp. whole-grain mustard

• 2 bunches spinach, tough stems trimmed

  
  

Instructions

• Heat the oil in a large skillet over medium heat

• Pat the pork chops dry with paper towels and season both sides with ½ teaspoon salt and ½ teaspoon black pepper

• Cook for 8 to 10 minutes per side, or until golden brown and cooked through

• Transfer the pork chops to serving plates and keep warm

• Add the cherries to the same skillet and cook, stirring occasionally, until they begin to soften, about 2 minutes.

• Pour in the wine and simmer until reduced to about 1 tablespoon, about 2 minutes Stir in the Dijon mustard and ⅓ cup water, then add the spinach and toss until just wilted, 1 to 2 minutes

• Spoon the warm cherry and spinach mixture over the pork chops and serve immediately

I love avocados. I always keep several on hand. They speak to the freshest part of my culinary soul. They're perfect mashed or sliced, finished with nothing more than a squeeze of fresh lime and a sprinkle of kosher salt. Add them alongside eggs, grilled meats, or cottage cheese, or simply enjoy one on its own as a snack. Goodness gracious.

Believed to have originated in Mexico, avocados are packed with fiber, heart-healthy monounsaturated fats, vitamins B, C, E, and K, folate, and potassium. Their high fiber content helps support digestive health and healthy cholesterol levels by trapping cholesterol and excreting it as waste, while their healthy fats and low carbohydrate content can promote a feeling of fullness (satiety) and help support healthy blood sugar levels (fasting glucose and A1C). They're one of the most nutrient-dense foods you can keep in your kitchen.

When shopping, I buy firm avocados and leave them on the counter until they yield ever so slightly to gentle pressure. At that point, I transfer them to the refrigerator, where they'll stay fresh for up to a week. Once an avocado is cut, a squeeze of fresh lemon or lime juice helps slow browning by reducing oxidation, keeping your guacamole and avocado slices looking fresh a little longer.

Classic Guacamole

Ingredients

• 3 ripe Hass avocados

• 1 to 2 tablespoons fresh lime juice

• ½ teaspoon kosher salt, plus more to taste

• ¼ teaspoon black pepper

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• ½ teaspoon ground cumin

• 2 tablespoons chopped fresh cilantro

• 1 Roma tomato, seeded and diced (optional)

  
  

Instructions

Halve the avocados, remove the pits, and scoop the flesh into a medium bowl. Mash with a fork until mostly smooth, leaving a few small chunks for texture.

Stir in the lime juice, kosher salt, black pepper, garlic powder, onion powder, and cumin until well combined. Fold in the cilantro and diced tomato, if using. Taste and adjust the seasoning with additional salt or lime juice as needed.

Serve with tortilla chips, sourdough toast, fresh vegetables, tacos, burritos, grilled meats, or simply by the spoonful.