Newsletter: January, 2024

Spoiler Alert – Both have a place in behavior change! We are starting a fresh new year full of opportunity.  Whether this month is a continuation of last year or a catalyst for creating new goals or intentions, building skill power and recharging will power are two ingredients of the recipe for success.

“If I only had the will power to…” This is common phrase that often ends with a desire to do something more or refrain from doing something. For example, avoid eating snacks at night while watching TV or choose to go to go for a walk after work instead of scrolling on the phone.  When trying to create healthy habits, putting our time into to build the skills, learning the strategies for what works for us in our day to day, is what is needed to create a lifestyle.  Our actions become more automatic and consistent.  It becomes part of what we do!

Will power only has a limited charge.  Consistently trying to not do something is depleting and we don’t have an endless supply of it.  We will run into “temptations,” on our course of creating habits. There will be times we utlize will power to make a better choice or to get started. It is a short- term burst that can support us while we continue to build the skills we need for those long-term habits.  Celebrate those moments! Continuing to put our effort into building and strengthening our skills supports our success and progress which helps recharge that battery the next time it is needed.

“Thank you so much for your support and advice. A little support goes a long way, and that is how I felt this time. I wanted to feel motivated and start doing better with my cooking. I have learned about different vegetables and different ways of cooking them. It feels so good when my daughter tells me that she likes something. The other night, I baked vegetables in the oven with different seasonings and she said she was impressed how good it tasted. And that is what I think it is important, showing my daughter different ways to eat healthy.” – Health Coaching Participant, 2023

Omelet Tortilla Breakfast Wrap

Ingredients

• 2 slices of center cut bacon
• 2 large eggs, beaten
• ¼ tsp of kosher salt
• Freshly ground black pepper
• ½ cup chopped white mushroom
• 1 garlic clove, minced
• Handful of baby spinach, about 20 leaves chopped
• 1 8 or 9 inch whole wheat tortilla
• Fresh salsa or hot sauce optional (to liking)

Instructions

Place bacon in acold non-stick skillet the size of your tortilla. Cook over medium heat until brown and crisp, about 5 minutes. Transfer to a paper towel lined plate. Once cooled, chop bacon into small pieces.

Meanwhile, in a small bowl add eggs, salt and pepper to taste. Mix and set aside.

Add mushrooms to skillet with bacon drippings and sauté for 1 minute. Add garlic and sauté 30 seconds more.

Spread garlic and mushroom in an even layer then add beaten ages to the pan. Swirl the pan to create a round omelet shape, similar to the size of your tortilla.

Top with the spinach and chopped bacon then place the tortilla on top of the omelet and press gently with your hands, using the uncooked part of the egg as sort-of glue. Allow to set for 10 seconds.

Run a flat spatula along the outside of the omelet, carefully releasing the edge to prepare for flipping. Quickly flip the omelet and cook, tortilla side down for about 1 minute more, or until tortilla is browned and beginning to crisp.

Transfer to a plate and carefully roll up the tortilla. Place seam side down and cut in half. Serve with fresh salsa or hot sauce, if desired.

https://www.skinnytaste.com/omelet-tortilla-breakfast-wrap/