21 Days to Break a Habit

We’ve all got bad habits- some worse than others. When it comes to health, you’ll likely need to break a few bad ones to make room for some better ones. Perhaps you drink too much soda or eat out too much. Maybe you don’t exercise because you don’t make time for yourself. Whatever it is, today we’re going to look at why it takes 21 days to break a habit. This should help put you on the right path to breaking bad habits and making better ones.


Your mindset is important and it can change rather quickly. Before even attempting to break a bad habit, you need to be in the right mindset. If you tell yourself you have to exercise five days a week for the rest of your life, you’re going to psych yourself out immediately. If you tell yourself you’ll need to do the same thing, but only for three weeks, you’re much more likely to succeed. Once your three weeks are up, try another three weeks. Don’t rush to jump into a new mindset. Give yourself at least 21 days for it to really sink in.

Daily Habits
If you’re going to try and break a habit in 21 days, it needs to be a daily habit. For example, do you have a 16 oz Coke every single morning? Do you stay up until 2am and wake up to go to work at 6am every on a regular basis? These are problems that 21 days can really help with. If you’re engaging in a bad habit less frequently, you have less opportunities to turn things around. Again, you have to give yourself time.

You have to practice patience with yourself if you want to see change. If you give yourself 21 days, you’ve got time to hit some roadblocks and recover. Breaking a habit is likely to get harder as you go along, so expect some bumps towards the end. Remember that you’ve got 21 days and that’s it (remember what I said about mindset). Make them count, but give yourself room to breathe.

21 days is enough time to try out new placeholders. When you recognize something that triggers a bad habit, you can try new ways to handle that trigger. Remove triggers like candy from the house, or turn off the TV by a certain time. By understanding the root of the problem, you can replace your triggers and learn how to move forward. It takes time to find out what works best for you though, and that’s why 21 days is important.

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Gluten Free Asian Inspired Chicken and Broccoli

This delicious dish is full of flavor and packed with nutrients. It’s easy to make and you can prepare it with different veggies and proteins if you choose. Enjoy!

2 boneless skinless chicken breasts, cut into bite-sized pieces
1 small head of broccoli, chopped into florets
3 large carrots, sliced thin
1/2 C green onions, sliced thin
2 Tbsp coconut oil
1 tsp sesame oil
1 Tbsp corn starch
2 Tbsp of honey

1 clove of garlic, diced
4 Tbsp coconut aminos
1/2 tsp ginger, diced

Prepare sauce by mixing coconut aminos, honey, corn starch, garlic, honey and vinegar
Stir until combined well
Add 1 Tbsp coconut oil to a large pan and cook chicken until brown
Add broccoli and carrots, stirring to combine
Cook until carrots are somewhat tender and broccoli is bright green
Stir in sauce mixture and cook for 2 minutes, allowing sauce to thicken
Remove from heat and serve


This is a great meal to have over brown rice or cauliflower rice
Pair with a small side salad for additional veggies

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Gluten Free Tasty Steak Tacos

New to gluten free, or an experienced gluten free eater who wants to spice things up? These recipes are for you. They don’t require too much prep work, but they’re absolutely restaurant quality.

Tasty Steak Tacos

Homemade Taco Seasoning Ingredients
1 Tbsp chili powder
1/4 tsp garlic powder
1/2 tsp onion powder
1/4 tsp oregano
1 tsp sea salt

Taco Ingredients
1 package of gluten free soft corn tortillas
1 lb ground beef- could also use turkey or bison
1 large sweet onion, diced
1 red bell pepper, diced
3 C shredded lettuce
1/2 C fresh diced tomatoes
4 green onions, chopped
1 avocado, sliced
Taco seasoning

Saute ground beef, crumbling as it cooks
Add onion and pepper, saute until browned
Add taco seasoning and continue to saute
Warm tortillas in a pan
Add 1/4-1/2 C ground beef mix to each tortilla
Top with lettuce, tomatoes, green onions and avocado slices


You can use any leftover meat and veggies to make taco salads for later in the week
Vegetarians can sub meat for chickpeas or blackbeans

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