Derval O'Rourke focuses on goal setting through healthy eating and movement
This week I’m chatting all about goal setting. Recipe wise it’s my favourite sticky kale and butter bean side plus the most delicious winter couscous salad, writes Derval O'Rourke.
Recently I gave a corporate talk on goal setting and it got me thinking how February can be a great time to reassess your New Year’s resolutions and set some new goals if needed. I think the main issue with resolutions is that many of us feel pressure to overhaul our whole lives overnight.
We promise ourselves we will eat better, move more, be more organised and so on. Unfortunately, this approach rarely breeds success and hence many of us are left feeling deflated and demotivated come February. If this is you then don’t throw in the towel just yet, try and remember that it’s what you do during the next 11 months that really matters.
Keep checking in and asking yourself if what you are doing now is setting you up to do amazing things in three, six, or even 12 months. Here are my top five tips to help get you started:
1. Set SMART goals:
Specific: Avoid vague goals like “I will eat healthier” and aim for clear,measurable ones like “I will cook one new healthy dish a week”.
These are much more achievable because you know what you are aiming towards.
Measurable: Make sure you can to measure your degree of success. If your goal is simply to “get stronger” how will you know when you have been successful?
Instead try “I will be able to deadlift Xkg” that way you know you will have actually achieved something and will be motivated to continue.
Achievable: Set goals that are realistic yet challenging, the ones that require you to “raise the bar” are the ones that will bring you the greatest personal satisfaction.
I used to set massive goals; this was when I was a professional athlete and those goals were very achievable. Now my fitness goals are far more modest and achievable to where I am in life but they are important nonetheless.
Relevant: Make sure your goals are aligned with the direction you want your life to take.Timed: Put an expiry date on your goals to help you stay on track. This is not to pressure you; it is simply to make you more likely to succeed.
2. Write them down:
When it comes to achieving your goals, motivation is key and by writing down why a particular goal is valuable and important to you, you are stating your intention and setting things in motion.
3. Make them visible:
We all have moments where we start to doubt ourselves and lose confidence in our ability to make those goals happen.
To combat this, post your goals in visible places to remind yourself every day of what it is you intend to do. Myself and Aishling have a flip chart in the office with all our work and life goals for 2018 written down on it. But find where works for you, put them on your bedroom walls,bathroom mirror or keep them on your phone so you can check it whenever you need a quick boost to stay on track.
4. Sharing is caring:
Sharing your goals can be really valuable as it helps to keep you accountable when you want to give up and means you have someone to support you.
5. Create an action plan:
Break your SMART goals down into the individual steps needed to achieve them. Being able to cross each one off as you complete it means you can clearly see that you are making progress and it’s these small wins that will see you through.
Fitspiration:
Andrea Hayes — My Life Goals Journal
This is a gorgeous book perfect for anyone looking to achieve their goals this year. Andrea has created a 12-step strategy to help identify your goals and focus on each one, month by month.
It’s packed with lots of exercises for overcoming your personal mental blocks,inspirational quotes and space for your monthly journalling. Check out andreahayes.ie for more.
Winter Couscous Salad
Those who know me are are aware I am into food. I love eating, cooking and chatting all things food.
Aishling, who works with me, has a degree in nutritional science yet she always keeps food so simple. One of her most practical pieces of advice?
Colour. Just add colour whenever you can. This couscous salad with roasted vegetables is a quick, cheap and delicious way to achieve this.
Prep time: 15mins
Cook time: 35mins
1 red onion, roughly chopped
1 red and yellow pepper, roughly chopped
1 courgette, roughly chopped
1 sweet potato, roughly diced
2 cloves garlic, crushed
1 tsp cumin
1tbs olive oil
1l boiling water
1 organic veg bouillon cube
2tsp turmeric
Juice and zest of 1 lemon
300g couscous
Bunch of fresh mint, roughly chopped
Preheat oven to 180 degrees.
Place all the prepared vegetables on a roasting tray. Sprinkle on the garlic and cumin, drizzle with olive oil and place in oven to roast for 30 minutes.
In a large jug mix the water, bouillon cube, turmeric and lemon. Place the couscous in a large bowl and pour over the liquid then cover with cling film.
Set aside side for about 10 minutes or until all the liquid has been absorbed. Stir with a fork to break up the grains and drizzle with a little olive oil to keep them separated.
Remove the vegetables from the oven.
To serve layer up your vegetables and couscous, sprinkle over the mint and devour with a few friends!
Those who know me are are aware I am into food. I love eating, cooking and chatting all things food. Aishling, who works with me, has a degree in nutritional science yet she always keeps food so simple.
One of her most practical pieces of advice? Colour. Just add colour whenever you can. This couscous salad with roasted vegetables is a quick, cheap and delicious way to achieve this.
Sticky Kale and Butter Beanswith Balsamic Vinegar
This is one of my new favourites. It’s quick to make but super nourishing too. Beans are a great addition to any meal as they are packed with plant based protein and fibre. It’s perfect served with some leftover chicken or tastes equally delicious served alone as a light lunch.
Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4
2tbs rapeseed/olive oil
2 tins butter beans, drained and rinsed
3 tbs balsamic vinegar glaze
1tbs soft brown sugar
150g kale, roughly chopped
Preheat oven to 200C/ gas mark 7. Add half the oil to a large roasting tin and put in the oven for 2-3 minutes to heat.
Add the butter beans to the tin and toss with half the balsamic glaze, half the sugar and some salt and pepper. Roast for 10-15 minutes until starting to crisp.
Remove the tin from the oven and stir in the kale. Add the remaining balsamic glaze, sugar and oil, then return to the oven and roast for a further five minutes until the kale has crisped up nicely.
Enjoy straight away.
This is one of my new favourites. It’s quick to make but super nourishing too. Beans are a great addition to any meal as they are packed with plant based protein and fibre. It’s perfect served with some leftover chicken or tastes equally delicious served alone as a light lunch.
