To create lasting, sustainable change in our health, we need to transform our behaviors. This is one of the core themes of the Habits of Health: We need to address our underlying programming and how we make choices in order to replace Habits of Disease with habits that move us farther down the path to optimal wellbeing.
To change a behavior, we have to look at where that behavior starts and understand the structure of the habit we are trying to reprogram. In Stop. Challenge. Choose. (still free to download!), we broke automatic behaviors down into habit loops so that you could see what stimulus triggered the emotional reaction (or a desire for a certain type of reward) that ultimately leads to your healthy or unhealthy choice.
For example, your boss yells at you at work, so you desire a way to relieve that anxiety, which makes you reach for a candy bar.
The Stop. Challenge. Choose. method helps you to recognize your habit loops so that you can pause an automatic behavior—something you do unconsciously—giving you the opportunity to make the choice that best aligns with your goals. This approach captures the power of mindfulness, helping you to pay more attention to the habits that power your day to day life. When you become aware of the choices you are making, you are one step closer to making the healthier choice.
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Prep time: 15 minutes
Yield: 1 serving. Per serving: 1 Leanest | 3 Green | 2 Condiments | 2 Healthy Fats
½ cup finely diced brown mushrooms
7 oz cooked, peeled, and deveined baby shrimp, tails removed
1 oz peanuts, chopped fine
2 tsp hot sauce
1 tsp fish sauce
1 Tbsp fresh mint, chopped
¼ cup fresh cilantro, chopped
3-4 medium-size romaine lettuce leaves, cleaned and dry
1 cup fresh mung bean sprouts
1. Spray a skillet lightly with non-stick cooking spray, and sauté mushrooms over medium-high heat until tender. Transfer mushrooms to a medium bowl and allow to cool slightly.
2. Mix pre-cooked shrimp, peanuts, hot sauce, fish sauce, mint, and cilantro in with the mushrooms.
3. Place the lettuce leaves flat on a cutting board. Fill each with a portion of the shrimp mixture, and top with sprouts.
4. Fold the sides of the leaves inward; then roll them tightly to form a spring roll. Secure with toothpicks if desired. Repeat until all lettuce leaves are filled and rolled. Refrigerate until ready to serve.
400 calories | 15g fat | 11g carbohydrates | 56g protein