Roasted Cauliflower A Tasty Snack

Roasted Cauliflower is a Tasty Snack!

Serves: 4 | Active Time: 10 mins | Total Time: 25 mins

naturally high in vitamin C

Step 1: Making the Dressing

To make the dressing, crush the garlic over a large bowl. Add the lemon zest, lemon juice, salt and pepper. Whisk in the olive oil. Set aside while you prepare the cauliflower.

1 clove garlic zest

juice of 1/2 lemon

1/2 tsp sea salt

freshly ground black pepper (to taste)

2 to 3 tbsp olive oil (or other oil of your choice)

Step 2: Making the Cauliflower

To start the cauliflower, preheat your oven to 450° degrees Fahrenheit. Remove the large florets from the cauliflower and cut them into even-sized pieces. Any of the very large florets can be sliced in half. Place the cauliflower into the dressing and toss to coat. To roast the cauliflower, line a baking sheet with parchment paper or aluminum foil. Lay any flat pieces of cauliflower cut-side down, so they caramelize nicely. Roast for about 10 minutes before tossing. Return to the oven for about 3 or 4 minutes or until it is almost cooked through.

May need more cooking time at higher altitudes, you decide.

Optional:

Once the cauliflower is almost cooked through, grate some fresh parmesan cheese over top, if desired. Place back into the oven for another minute or so, just to melt the cheese. 

Transfer to a serving dish and enjoy.

Goals Setting for Success!

Happy 2017!! For most people the start of a new year brings about the desire to make positive changes in our lives, mend stressed relationships, being proactive and taking preventative measures with our health, take the plunge with a new career or education path in hopes for a healthy and prosperous year. New Year Resolutions are made with great intentions but all too often forgotten!  We should ask ourselves, What is the most important goal you have for 2017? What is the one thing you want to change this year? Once your goal is identified, success should follow – right? Easier said than done!

The million-dollar question is “how” do I accomplish this goal! According to Doran establishing a SMART goal is key to setting yourself up for success. Goals should be Specific, and Measurable, you also want to have an Action in place that is Realistic and finally commit to a beginning and ending date or Time frame. Identifying a Specific goal will aide in your success.  People know what they want commonly referred to as an outcome goal. Outcome goals are important as they should lead to behavior change when supported by a clear and accountable plan of Action. Motivation alone may not propel you into action. Behavioral goals the Action are key to your success. Your Action should target a change in a behavior that you want to implement consistently! Gradual change leads to permanent change, baby steps net big results. If the goal is Realistic, your goal has a better chance of being successful. Many times we know what we want our end result to be, the complicated component is the Action – What will you do each day, week and month to reach your annual goal for 2017? What behavior pattern and Action will you change to accomplish your goal? Having a goal of weight loss is wonderful, wanting to be one or two sizes smaller is the end result- a performance goal. The tough part and where most of us struggle is the Action. What behavior are you willing to change and commit to so the weight comes off! 

The key to a successful goal is being able to change a behavior that will achieve results! You want behavior changes to be implemented as a lifestyle change, something you are ready to do long term versus until the results are achieved. This brings us to the next critical question: What Action am I willing to change in my life right now. In keeping true to the success of your goal, ask yourself “What am I ready to change”, let’s not focus on what you should do or what you will do at a later date or I can’t because……focus on a behavior you can!  Maybe you are ready to commit to replacing liquid calories with water or filling fifty percent of your dinner plate with vegetables of various colors, a daily walk with your dog or child in pursuit 10,000 steps per day, or a weekly yoga class to manage

your stress! Your goals should be Realistic and appropriate for the demands life throws your way. A timeframe provides commitment and a sense of accountability in accomplishing a task. When writing out your Time frame consider using 2, 4 or 6 week blocks of time because goals are meant to be changed and adapted as life unfolds. If the Action you targeted fails you this tells you that your goal is not Realistic so make modifications until the goal is Realistic.  Once you have identified a Realistic behavior that you’re ready to put into Action those small daily, weekly and monthly changes will add up like loose change in a piggy bank and will net you grand positive results!!

Finally, your goal must match your readiness to change otherwise the goal may end up being counterproductive. You want to be in the “I Will” mindset – these are your successful goals that you are ready to embark on in exchange for the greatest amount of success. Success is in the eye of the beholder, goals are mini experiments intended to be tweaked for success! Stay positive as Audrey Hepburn said: Impossible is really I’m Possible!! You can succeed with your goals!! If you are struggling with your goals and have had multiple frustrating setbacks seek out support from one of our Health Coaches as we provide a safe, nurturing, nonjudgmental environment to help you succeed with healthy behavioral changes. If you have had a positive experience in achieving a goal please share your strategy we would love to hear about your successes!