Sticking to your Goals

We all know how difficult it can be to stick to your goals and see the effort through to completion. Studies have shown that “setting specific difficult goals leads to higher performance when compared with no goals or vague, non-quantitative goals, such as “do your best.”*

Here are 10 tips to help you achieve your goals:

1. Set positive goals. Positive goals are proactive and direct you towards what to do rather than what not to do. Negative goals direct our attention towards things we wish to avoid or eliminate.
2. Make sure your goals are realistic.
3. Write your goals down in detail – the more detailed the better.
4. Think of the obstacles you will face and write down 3 steps you’ll take to overcome those obstacles to reach your goal.
5. Share your goals with a friend or family member and ask for help staying on track, especially if you’re not particularly compliant.
6. Self-efficacy – believing you can do what you set your mind to. If you truly believe you are capable of achieving your goal, it’s more likely that you will.
7. Review your overall progress regularly; it helps you see how far you’ve come.
8. Write down the positive outcomes that will come from achieving your goals and place it somewhere you will see daily, for example on your refrigerator, desk or on the bathroom mirror.
9. Give yourself (non-food) rewards when you’ve reached a goal on your list. For example, treat yourself to some new shoes or a massage.
10. Remember, goals should be SMART: Specific, Measurable, Action-based, Realistic and Timed.

*Strecher, V.J., et al. (1995). Goal Setting as a Strategy for Health Behavior Change. Health Education & Behavior. Vol. 22 (2), 190-200.

How to FIT getting FIT into your busy schedule

Like many of you, I have a very busy life. I know how difficult it can be to ‘fit’ getting fit into an already jammed schedule, however, I make it a priority to keep my daily work out schedule. Here are some tips I’ve found helpful:

Be Creative:

1. If you are lucky enough to be surrounded by beautiful beaches, take a stroll on the beach in the sand and you will use 20% to 50% more calories than you would walking at the same pace on a hard surface.
2. Sign up for all kinds of community-based walks. By making a commitment you may feel less inclined to back out, at the same time you are supporting and raising money for good causes.
3. Switch it up – take a hike (literally) and see someplace new or take classes like yoga or martial arts, which generally entails a set class time and fun group activities to keep you interested.

Be Prepared:

1. Join forces with an exercise partner – help keep each other accountable. According to the American Medical Association, group weight loss program participants are three times more likely to lose weight in the long term than those who “go at it alone”.
2. Write down a realistic goal and think about the challenges you will face achieving your goal. Then write down 3 steps that will help you overcome those challenges. Share it with a friend or family member and ask them to remind you about it periodically, especially if you’re not particularly compliant.
3. Have non-food rewards such as, “when I lose (X) lbs I can purchase that (insert desired item) that I’ve always wanted.”
4. Throw a pair of tennis shoes or hiking boots in the trunk of your car, include a towel for “birdy bathing”, a bottle of water and a change of clothing. This way you’re always prepared!

And Remember:

1. Think of going to the gym as an antidepressant – exercise causes the release of endorphins in the body that produce a feeling of euphoria and a general sense of well being.
2. Exercise helps decrease the risk of breast cancer by up to 30% and increases the rate of survival by 79%. It also improves the survival rates of heart attack victims by 80%.
3. 20 minutes of continuous aerobic activity 3 days per week is recommended for weight loss, however it’s important for everyone to be active everyday.
4. Several health benefits are associated with physical activity such as, decreasing the risk of cardiovascular disease, decreasing the risk of depression, reducing the amount of bone loss, helping the body use calories better which aid weight loss and weight maintenance, increasing basal metabolic rate, reducing appetite and assisting in the reduction of body fat.

Don’t Catch the Bug!

Staying indoors during colder weather can make you more susceptible to catching a cold or the flu. Here are some ways to help you stay healthy:

1. Stay hydrated! A new spin on “drinking your fluids” is eating frozen 100% fruit juice bars.
2. Eat red and orange colored fruits and veggies! Foods that are rich in beta-carotene like carrots, sweet potatoes, squash, pumpkins and apricots, contain a popular proven antioxidant that helps keep illness at bay!
3. Fight bacteria by eating ginger and garlic – they are both old-time remedies that have antibacterial properties.

Sometimes, no matter how hard we try to fight it we still manage to get sick. Just in case, here are some ways to treat or ease your cold or flu:

1. Don’t just drink plain tea; add honey and lemon to loosen pesky mucus build-up.
2. Relieve chest congestion by eating foods that contain hot peppers, chilies, garlic, turmeric and onions.
3. For overall symptom relief, enjoy a hot bowl of chicken soup. Multiple studies have show chicken soup to have a powerful impact.

Here’s my Chicken Noodle and Vegetable Soup recipe:

Ingredients (makes 8 servings):

4 (6 0z.) chicken breast, skinned
1 cup carrot, peeled and sliced into 3″ lengths
1 cup celery, sliced into 3″ lengths
1/2 cup fresh Italian parsley, stemmed
1/2 cup green bean, sliced into 3″ lengths
1/2 cup green bell pepper, sliced
1/2 tsp. ground black pepper
1 small onion peeled and halved
1 cup soup noodles, cooked according to package directions
10 cups water
1 medium zucchini, sliced into 3″ lengths
1 tbsp. chicken soup base (like Superior Touch)

Directions

1. Wash the chicken breasts well. In a large stockpot, place the chicken breasts, water and pepper. Cover and simmer for 10 minutes, skimming any residue that rises to the surface.
2. Add all the vegetables at once, mix thoroughly. Cover and continue to cook for at least 45 minutes more, stirring occasionally. Taste, and if more seasoning is needed, add 1-2 packets of the chicken base.
3. When the vegetables are tender, strain the soup through a colander and set aside. Remove the chicken meat from the bone, discard the bones and shred the meat, vegetables, noodles and soup in a large pot. Serve at once.

5 Money-Saving Food-Shopping Tips!

1. Often times bargains can be found in the generic brands of wholesome cereals, whole grain breads, store branded salad dressings and canned goods.
2. Farmer’s Markets are a great source of lower cost fruits and vegetables, and are generally less expensive than supermarkets.
3. Less expensive cuts of meat can be healthfully and deliciously prepared by marinating in inexpensive wine, sake, beer or citrus juice.
4. Make your own breadcrumbs by processing toasted whole wheat bread slices and the end pieces. The result will not only we healthier, it will be less expensive as well.
5. Make your own trail and snack mixes and bag them into individual servings for quick and inexpensive grab’n go snacks. They make easy lunch box fillers too!