The Attitude That Makes for Happiness

"I am not a product of my circumstances. I am a product of my decisions." —Stephen Covey 


I would like to start the article with a snippet from the utterly brilliant book Psycho-Cybernetics by Maxwell Maltz. Psycho-Cybernetics is a book dedicated to self-improvement through learning about your self-image, learning how to use positive past and cultivating the power of rational thinking. 

Each chapter I read of this book left me feeling more and more motivated and really helped me to dial in on how I saw myself and how I wanted others to see me.


The Attitude That Makes for Happiness - page 113


"It has been pointed out earlier that since man is a goal-striving being, he is functioning naturally and normally when he is oriented toward some positive goal and striving toward some desirable goal. Happiness is a symptom of normal, natural functioning, and when man is functioning as a goal-striver, he tends to feel fairly happy, regardless of circumstance"  


What this is essential saying, to me at least, is that as long as you set positive goals that are desirable, you will stay on track because we are made to chase desirable goals.

Now we have spoken about this, take another look at the goals you set in Day 1 and question them. Are they positive goals? Are they desirable? Are they goals you genuinely want to achieve or are they goals you think you should be working toward?


Maybe the reason only 9.2% of people actually stuck to their resolutions in 2017 is because the remaining 91.8% of people set goals that weren't desirable enough. Goals that didn't entice them into getting up in the morning or staying up later at night. Remember, this is a process and it takes constant evaluation of where you are, where you want to be and how realistic it is that you will get there in the time frame given. 

Having a positive attitude toward these goals will certainly increase your chances of achieving them!


Recipe - today's recipe can be used by vegans, vegetarians and meat eaters alike!



I realise that finding the time to cook and eat healthy meals can be challenging and so I’d like to introduce you to the Nourish Bowl. 

What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.

A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals. 

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal. 

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:

  • Spinach
  • Kale
  • Collards
  • Arugula
  • Romaine
  • Micro Greens
  • Sprouts
  • Mustard Greens
  • Swiss Chard

Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:

  • Egg
  • Beans
  • Lentils
  • Fish
  • Chicken
  • Beef
  • Pork

Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from: 

  • Avocado
  • Nuts
  • Seeds 
  • Olive oil
  • Olives

Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:

  • Zucchini
  • Bell peppers
  • Cucumber
  • Tomatoes
  • Cauliflower
  • Radish
  • Snap peas
  • Cabbage
  • Carrots
  • Parsnips
  • Any other veggie of your choice

Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:

  • Quinoa
  • Sweet Potato
  • Beans
  • Grain-free bread
  • Fresh fruit

Finish with Flavor Add-Ins: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:

  • Chopped fresh herbs
  • Dried herbs
  • Homemade dressing
  • Homemade sauce
  • Vinegar
  • Hummus
  • Lemon juice

The key to making Nourish Bowls a practical part of your life is to keep your fridge stocked with all of the ingredients that you need. I suggest choosing one or two ingredients from each of the six categories above to stock your fridge with for the week. This will ensure that you are able to simply open the fridge and grab a handful of this and a handful of that to put into your bowl for your on-the-fly meal. 


¼ cup uncooked quinoa

½ cup chicken broth or vegetable broth

1 tablespoon spaghetti sauce

1 teaspoon water

1 cup fresh spinach

2 Hard Boiled Eggs, peeled, sliced in half 

½ avocado, pitted and chopped

6 Cherry Tomatoes, halved

sea salt and black pepper to taste


Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.


In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.


Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!

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