Setting goals and shaping your future…with Dr. Nathalie

January 3, 2010

“If you fail to plan, you plan to fail.” Unknown

I often start my Wellness On The Go™ workshops with information about the importance of setting goals.  By a show of hands, I ask the audience to demonstrate how many of them have goals, and whether or not these goals have been documented. Throughout the course of my workshops I have come to recognize that very few individuals actually make up goals for themselves, which quite frankly shocks me. On average, two or three of these individuals will admit to having goals out of the fifty individuals in attendance, and typically only one of these people will actually have their goals written down.  I then ask the group what would happen if I got into my car after the presentation, not knowing my next destination. Where would I end up? Most people laugh and answer “nowhere!”—which is my point exactly. It seems like a silly question to ask, but if we don’t know where we want to go with our lives, where are we going to end up? We spend more time planning our vacations than we do planning our lives.  Why is that?  A goal is nothing but a dream with a deadline. Creating a road map is necessary if we are to become successful individuals.

Ask Yourself…

  • Have I established goals for the next year, 5 years, 20 years?
  • Am I truly living the life that I want to live?
  • Have I made myself accountable for what I want in life?
  • Will my failed goals lead to unwanted consequences?


Our goals drive us, they allow us to shape our future, and provide us with the ability to grow and excel in each of our endeavors. That being said, it is important to remember that in order to achieve our goals we must first document them.  When we do write down our goals something amazing happens; we become creators, creators of our own paths. Remember, what the mind can imagine, it can create: Anything is possible. HOW we are going to achieve our goals at the time of setting them may not be clear, but if reasons come first answers will come second. If you have a big enough WHY, the HOW will manifest itself—you will find a way to make things happen!

“Insanity: doing the same thing over and over again and expecting different results.” Albert Einstein



Ask Yourself…

  • Do I have goals that have been left unaccomplished for an extended period of time?
  • Am I truly making strives towards accomplishing my goals, or am I hindering my own efforts either consciously or unconsciously?
  • Am I willing to look at things differently, so that things can change?
  • Am I open to new ideas or strategies that may positively assist me in the achievement of my goals? Where can I get ideas? Who could help?


Each year on the first of January, I take the time to reflect upon my goals from the previous year. I like to evaluate what I have accomplished, and review everything that has manifested throughout the year. It always makes me smile, how things have unfolded for the goals which had a strong  enough WHY even if I did not really know at the time how I would get them accomplished…amazing how that works! To continue, now that I have reviewed my previous year’s goals, I am ready to set new goals and design a roadmap for the next year’s journey. My successes motivate me to create new goals for the coming year and open up my mind to all the future possibilities.

My Goals, Categorized



  1. Personal development and relationships– What skills do I want to develop? What do I want to learn? What relationships do I want to create?
  2. Career– What do I want to accomplish? What kind of impact do I want to have?
  3. Fitness, nutrition and food for the soul– What level of physical fitness do I want to maintain or achieve? What can I do to improve my eating habits? What practices can I partake in that will cultivate my spirituality? 
  4. Material things and time savers– Have fun with this one – have I been dreaming about purchasing a new car or installing the latest home entertainment system? Or do I want to hire help for household duties, so that I can have more time with my family and friends? 
  5. Economic– What income level do I want to achieve? Are there investments that I would like to make within the next year?
  6. Legacy– What do I want to leave behind?  What do I want to be remembered for?


7 Steps Goal Setting Strategies


  1. Brainstorm each of the categories for 5 minutes, don’t think too hard and allow your thoughts to come naturally.
  2. Next, establish a timeline for each of your goals, whether it be a year, 5 years, 10 years or 20 years.
  3. Decide upon a few goals (three or four from each category) that you wish to focus the majority of your attention on.
  4. Now determine the WHY of each of your top three or four goals.
  5. Decide if the WHY of each of your top three or four goals is “strong” enough—does it empower you enough? If not, pick another goal from that category which does get you motivated and excited.
  6. After that, put your goals through the “SMART” system.


 S – Specific – Is your goal too vague? Specifics help us to focus our efforts and clearly define what we are going to do. Answered by what, why, and how.

M – Measurable – How will you know when you have succeeded? Establish concrete criteria for measuring progress toward the attainment of each goal you set. If you can’t measure it, you can’t manage it.

A – AttainableA goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you. 

R – Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work. Your goal is probably realistic if you truly believe that it can be accomplished.   Set the bar high enough for a satisfying achievement!

T – Time-bound – Do you have a timeline? Putting an end point on your goal gives you a clear target to work towards.

  1. Finally, beside each goal – write one action step you can take this week to get you closer to your goal. (i.e.- If you want to start doing Yoga – Your action step would be to contact the Yoga school you wish to attend, and ask about their classes and schedule.)
  2. Make sure to place your goals in an area of your home, or office, which is frequently visited. The probability of accomplishing your goal(s) is increased when your ambitions are reviewed on a day to day basis.  (Stay tune for my article on vision boards and how you can create a powerful visual tool for your goals).


Finally, have fun with your goal setting – you can do this goal setting session with your partner/spouse or a close friend. Personally, I refer to my goal setting sessions as a shopping list, a shopping list to the universe!  Remember to THINK and PLAY BIG—the more successful and fulfilled you are, the more you will contribute to the people around you and ultimately, to the world. Furthermore, embrace the fact that what we can think about, we can create—leverage the power of your sub-concient to plant the “right” seeds in your brain and watch what can happen!

To living with passion, purpose and a plan!

Dr. Nathalie


Fats – are you taking enough of the good ones?

July 3, 2009

Macro-nutrients – Fat

Have you noticed that we are, as a population, eating less fat but are fatter than ever? How is that!? We need certain fats for our bodies to function properly. Fats are needed to help form cell membranes, carry fat-soluble vitamins, build tissue, produce hormones, protect vital organs, provide thermal insulation, transmit nerve impulses and, of course, provide fuel. Fats that are not produced by the body are called essential fatty acids (EFAs) and it means that they need to be acquired through diet (see chapter #12 – “The Power Of Omega-3”). But contrary to popular belief, we also need saturated fats. They form an important part of our body’s cell membranes and eating mostly poly-unsaturated fats can have a detrimental effect on the chemistry of those cellular membranes. Read on…

The concept that fats are equally bad for you is outdated information. In their book, Eat Fat, Lose Fat, Dr. Mary Enig and Sally Fallon debunk certain facts about fat! Fat may not be the bad guy everyone paints it to be. Research is changing the way we look at fat. Fats that were once labelled “bad” may have some major health benefits after all. Supposedly “good” fats may not be as great as we once thought!

Types of Fat

Saturated fats

• Saturated fats are found mostly in meat and dairy products. They are also found in tropical oils like coconut and palm;

• Saturated fats are structured with their carbon bonds all occupied by hydrogen atoms making them highly stable;

• They are solid or semi-solid at room temperature;

• They are least likely to go rancid when heated and less likely to form dangerous free radicals.

Mono-unsaturated fats

• Mono-unsaturated fats are found in olives and olive oil, peanut oil, almond oil and canola oil*;

• Because of their chemical structures, they tend to be liquid at room temperature but become solid when refrigerated;

• They are relatively stable and do not go rancid easily with heat.

Poly-unsaturated fats

• Poly-unsaturated fat is found mostly in plant sources: safflower oil, sunflower oil, soy bean oil, corn oil, sesame oil, seeds and most nuts;

• Because of their chemical structures, they remain liquid at room temperature and when refrigerated;

• Omega-3 and Omega-6 are types of poly-unsaturated fats;

• Poly-unsaturated fats become highly reactive when subjected to heat and oxygen, leading to unwanted free radical formation.


• They are produced by bombarding poly-unsaturated oils with hydrogen (hydrogenation) making them “resemble” saturated fats which makes them solid at room temperature and increases their shelf life;

• They are less expensive for the food industry to produce using cheap soy, canola or corn oil instead of the more expensive saturated fat sources;

• Trans-fats can be found in hardened margarines and shortenings, salad dressings, mayonnaise, cakes, cookies, crackers, fried foods and fast foods.

Best choices for cooking are saturated fats (coconut oil and palm oil) and fair choices are mono-unsaturated fats. Poly-unsaturated fats should never be used for cooking, as they are highly unstable when heated and lead to unwanted free radical formation.

 Coconut Oil “Healthy” Facts:

• Coconut oil is 91.9 percent saturated fat – very stable for cooking;

• It’s a high source of Lauric acid which has an effect on the immune system with antimicrobial properties;

• Coconut oil has been shown to increase thyroid activity because of its metabolic effect;

• The body can use coconut oil for energy, efficiently and quickly. Coconut fats are called medium chain fatty acids (MCFAs) and which normally don’t get stored as fat. They are very helpful for weight loss;

• Most commercial coconut oils are not recommended because they are refined, bleached, and deodorized (RBD). Choose virgin coconut oil produced using low-tech and traditional processes.

There are some controversies among experts about the different types of fat. We have long been told that mono-unsaturated fats are the “best” fats, poly-unsaturated fats are the “acceptable” fats and saturated fats should be limited while trans-fats should be completely avoided. The authors of the book, Eat Fat, Lose Fat, are shedding a different light on fats and state that it is the free radicals from the extraction, processing and cooking of the poly-unsaturated fats, not the saturated fats themselves that can potentially initiate cancer and heart disease. This statement should change the way we consume fat. It is cutting edge information that, I believe, will soon become main-stream!