Why Setting Goals is Important to Success

Transcription

Why Setting Goals is Important to Success
Short- and long-term goals can provide encouragement along
your journey to help you live a healthier life.
By: Jean Harvey-Berino, Ph.D., R.D., Joyce Hendley and EatingWell Editors
Every coach knows how important goals are.
They provide something to aim for—and a way of measuring your progress.
There’s nothing more motivating than a sense of accomplishment, so with
every goal you achieve, you create more positive momentum on your
get-healthy journey. You’ll get the most out of your goals if you keep the
following tips in mind:
Have both short- and long-term goals. Long-term goals provide a
sense of purpose and keep you oriented in the right direction. They work
best if they’re not so far in the future that they seem unattainable: ideally,
six months or up to one year. Short-term goals focus on a more immediate
time frame, such as “this week” or “this month.” They move you toward
your larger goals and give you feedback that your efforts are paying off.
Photo Credit: Blaine Moats
Be realistic. Setting an impossible goal—say, “I’ll never eat fast food again”—is self-defeating, because only a
superhuman could reach it. And an unachievable goal sets you up for failure, which can send your thoughts into
a devastating tailspin (“I broke my promise to myself, so why not just give up altogether?”). Focus instead on a
goal you know you can attain with some effort—or break a large goal into smaller, more manageable steps.
A more realistic approach to the fast-food goal might be: “I’ll cut down on fast-food meals to just twice a month.”
Choose specific and measurable goals. Being clear about your goal gives you a better chance of
understanding when you’ve reached it. Tie your goal to a specific action if you can: Rather than saying “I’ll eat
vegetables more often,” try “I’ll eat at least one serving of vegetables at lunch and one at dinner every day this
week.”
Reward yourself. As you reach your goals, make sure you acknowledge your achievement with a reward.
This tangible recognition of “closure” on your goal is powerfully motivating, so don’t skip it! Your reward doesn’t
have to be expensive, but it should be something meaningful to you. Think of something that is not food-related:
Rent or go to a movie, schedule a massage, buy yourself a book, some music or a new pair of shoes. For many of
us, time for ourselves is the most luxurious gift of all. How about a 10-minute phone call to a long-missed friend, or
a long, hot shower or soak in the bathtub?
Revise goals when you need to. Once you’ve reached a goal, set a new one so that you continue to keep
yourself challenged and motivated. If your goal was to work up to walking a mile three times a week, set the bar
a little higher—say, a mile and a quarter.
By EatingWell.com © Meredith Corporation. All rights reserved. Used with permission.
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Walking Towards Your Goal of Better Health
Easy tips to make exercise a part of your daily lifestyle.
By: Dr. Jean Harvey-Berino, Ph.D., R.D., Joyce Hendley and EatingWell Editors
weight management and stress relief are two advantages of being active.
But finding time and motivation can seem tough. Here’s the good news: you
don’t need to buy a gym membership to reap the benefits of daily exercise.
Try lacing up your walking shoes instead. These five tips will help you get
out the door and moving:
Always be ready. Keep a pair of walking shoes by the door at home and
at work, ready for an impromptu stroll. Bonus: If your shoes are in sight,
you’ll be reminded to get out the door.
Dress the part. Wear loose, comfortable clothing that gives you plenty
of room to move your arms and legs. A good pair of walking or running
shoes, with socks, is also a must. They don’t have to be expensive—but
don’t skimp on comfort to save a few pennies either. Replace your shoes when they become worn down.
Find something fun to do while you’re walking. Listen to your favorite music while you work out. Or try talk
radio, podcasts or audiobooks.
Switch it up. Find inspiration in a new location. Try a loop around your local park or nature trail instead of your
usual spin around the block.
Find a walking buddy. Walking is more fun when you have someone to talk to. Think of your daily walk as a
chance to catch up with a friend. You may be less likely to skip a walk if you know someone’s waiting for you
(even if that someone is Fido). If you feel unsafe or self-conscious walking alone, a partner can make all the
difference. Need help finding a walking buddy? Check your local mall or neighborhood recreation center for
walking-club information.
Beat the bad-weather excuse. Bad weather is one of the most common reasons to skip exercise. Get around
this excuse by meeting a friend at the mall, where you can socialize as you move. To avoid temptations to shop,
leave your credit cards at home and just bring enough cash for an emergency snack.
Make sure you talk to your doctor before beginning any exercise program.
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Photo is of a model not an actual patient.
You probably know why you should exercise more—
Overcome Your Exercise Excuses
Here are some strategies to get you moving.
By: Dr. Jean Harvey-Berino, Ph.D., R.D., and Joyce Hendley
It’s easy to come up with reasons why you can’t
exercise—but sometimes you spend more time arguing with yourself than it
takes to fit in an exercise session. The easiest way to overcome
your exercise excuses is to be prepared. Identify the reasons you most often
give (yourself) for not being able to exercise—and think of a few ways to
work around them. Here are our top tips for overcoming exercise excuses:
The excuse: “I don’t have enough time.” Try these solutions:
•
•
•
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Break exercise into smaller segments.
Multitask—do stretches while watching TV.
Adjust your schedule—say, get up a half-hour earlier to walk.
Make it a nonnegotiable routine. Block off a time each day for exercise, so you (and friends and family) can plan around it.
The excuse: “I’m too embarrassed to exercise.” Try these solutions:
• Bring a friend along for moral support. Walk in a neighborhood where you’re not likely to run into anyone you know.
• Work out at home with an exercise DVD.
• Try a gym that feels comfortable and friendly. Most welcome all sizes and fitness levels.
The excuse: “Exercise is too hard.” Try these solutions:
•
•
•
•
Take it slow and steady. Start with a comfortable amount of activity and add a little more each day.
Try walking as exercise—it’s already part of your day, so just try to add a few extra steps when you can.
Listen to your body. Don’t exercise to the point of exhaustion; you should generally be able to carry on a conversation.
Keep going. If you’ve got minor aches, take it easier the next day but don’t stop altogether. Gentle movement helps sore muscles recover.
The excuse: “Exercise doesn’t work for me.” Try these solutions:
• Maybe you just haven’t found the right kind of exercise yet. Try joining a walking group, exercising with a friend or listening to music while you move.
• Focus on adding more lifestyle exercise to your day. Vacuuming or gardening counts as exercise.
• Use your journal to record your thoughts and feelings about exercise—they can help you find a way around your
exercise demons.
Make sure you talk to your doctor before beginning any exercise program.
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Smart Ways to Scale Back on Sodium
These tips can help you cut back on salt and could benefit
your blood pressure.
By: Nicci Micco
There’s no “magic bullet” for preventing
high blood pressure, but a smart diet and regular exercise may help you
keep it at a healthy level. You probably already know that cutting back on
your sodium is part of that smart diet. The following tips will help you reduce
salt while still enjoying delicious meals.
Use fresh ingredients instead of processed. Make your own sauces
and soups and cook dried beans instead of using canned. Cook in big
batches, and freeze in single-serving portions for later.
Choose convenience foods wisely. Opt for frozen (unsauced)
vegetables over canned—and when you can’t, seek out low- or reducedsodium varieties. Rinse vegetables in a colander before using to wash
away of some of the salt.
Photo Credit: Edward Golich
Don’t add it if you can’t taste it. Add salt to a dish when its impact will be strongest—usually at the end of
cooking. A little salt goes further if it’s sprinkled on food just before serving.
Distract your palate. Acidic flavorings like lemon or lime juice and vinegar can help bring out a food’s inherent
savoriness, helping you reduce or even eliminate salt. Or, try a sprinkle of freshly grated lemon zest, chopped
fresh or dried herbs, garlic or shallots.
Boost vegetable flavors naturally. Instead of reaching for the salt shaker, roast or grill your vegetables to help
bring out their own natural sweetness and give them a nice caramelized exterior.
Size up your servings. Check the label to be sure you’re not doubling—or tripling—the intended serving size
(and sodium).
Scan sodium counts on condiments. Many condiments, including meat tenderizer, steak sauce, soy sauce,
salsa and ketchup, pack high doses of sodium.
Give yourself a hand. If you must add salt to your meal, shake it into your hand before sprinkling it on your food.
Seeing exactly how much you’re adding can help you control it.
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Trading Up to Whole Grains and Fiber
Simple tips for getting more fiber in your diet every day.
By: EatingWell Editors
Dietary guidelines recommend 25 grams of fiber
a day for women and 38 grams of fiber a day for men. Most of us eat only
about half the recommended fiber per day, but getting more whole grains
and fiber in your diet is easier and tastier than you might think. Aim to get
at least half of your grain-based foods (at least three servings) from wholegrain sources. Here are some tried-and-true tips to get more whole-grain fiber
in your diet.
Swap out. Seek out whole-grain versions of your favorite foods, such
as whole-wheat pasta, whole-wheat bread, brown rice and whole-grain
crackers. If you don’t like one brand, experiment with another; there are so
many choices nowadays, you’re sure to find one you love.
Sneak in. Phase in a whole grain by mixing it half-and-half with a refined
Photo Credit: Scott Little
one—for example, a blend of whole-wheat and regular pasta, or half brown and half white rice. Gradually increase
the proportions until your palate—and digestive tract—have adjusted.
Start smart. Cross a serving or two of whole grains off your list before sunup: have a bowl of old-fashioned or
quick (not instant) oatmeal, or whole-grain breakfast cereal. Look for cereals with at least 5 grams of fiber per
serving and/or those that carry a seal identifying them as an “excellent” or “good” source of whole grains.
Think outside the (cereal) box. Expand your whole-grain pantry: how about bulgur (cracked, steamed and
dried wheat kernels), whole-wheat couscous, quinoa or millet? A trip to a natural-foods store may inspire you.
Read, read, read. Become a label reader, zeroing in on the “dietary fiber” value. Compare brands and choose
those that offer the highest numbers.
Eat your veggies and then some. Forget “five-a-day”; many nutrition experts suggest aiming much higher. Try
to make vegetables—preferably nonstarchy types like greens and broccoli—a part of every meal and snack.
Eat (don’t drink) your produce. When fruits or vegetables are processed to make juice, most
of the beneficial fiber is left behind.
Ditch the peeler. Don’t peel edible skins from fruits and vegetables if you can help it. To avoid pesticide
residues, wash skins thoroughly before eating and opt for organic varieties whenever possible.
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Overcoming Obstacles
Outsmart the issues that are keeping you from reaching
your goals.
What’s stopping you from getting to your goal
“I don’t have time to eat healthfully.” Today, there are more healthy
choices than ever available at supermarkets and takeout counters—but
perhaps you doubt that it’s much easier to eat better (and spend less
money) if you cook most of your meals at home. It doesn’t have to be
time-consuming or difficult; with planning ahead—say, picking out a few
20-minute recipes or roasting a chicken and chopping vegetables on
weekends—your weekday meals can be a simple matter of assembly.
“I don’t have time to exercise.” Try getting up a half-hour earlier to
make time for a morning walk or catching up with a friend while you help
her weed the garden, instead of over lunch. Just about anything that gets
you moving counts, whether it’s raking leaves or taking the stairs instead
of the elevator. The Physical Activity Guidelines for Americans recommend getting at least two-and-a-half hours a
week of moderate physical (think: walking briskly)—more if you’re trying to lose weight. Start modestly if you need
to: try just 10 minutes a day, and work up to more time each week. Finding activities you can do in your home,
such as fitness videos or investing in a home-exercise machine, might also do the trick.
Make sure to speak with your doctor before starting any exercise program.
“Problem? I don’t have a problem.” Some denial about the effect of lifestyle changes on your overall health
is natural, especially if your unhealthy habits seem normal because they are similar to those of everyone around
you. The key to managing denial is to recognize it. Saying things like “I’ll do it tomorrow” or “One bite won’t hurt”
are red flags. Practice catching yourself when you say these things. Ask your family and friends to help.
“Why me? It’s not fair!” A little anger about having to deal with a health issue like high blood pressure can be
helpful if it makes you want to fight back by taking care of yourself. But being so angry that you refuse to deal
with it can lead to complications down the road—and more negative feelings. If you think anger is getting in your
way, find out what you’re really mad about and why. Try keeping an “anger diary”: before you go to bed, grab your
journal and jot down the things that made you angry. After a while, you’ll probably notice patterns that can help
you understand what makes you upset and you can start thinking about changes you might make. Talk with your
health care specialist about ways to help you deal with your angry feelings.
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of a healthier life? Here’s how to handle some common excuses:
Smart Shopping to Trim Time in the Kitchen
Make the most of your time when you go to the supermarket
with a plan.
An easy way to get quick, healthy dinners
on the table is to go to the grocery store armed with a plan—and a list.
Using these eight tips for supermarket success, you’ll be equipped to find
the freshest ingredients to put dinner on the table in a flash.
Choose ripe produce. It may sound simple, but ripe fruits and
vegetables cook faster and add much more flavor than their immature
counterparts. How do you tell what’s ripe? Smell your fruits and
vegetables: if it doesn’t smell like anything, it won’t taste like anything.
Choose fast-cooking cuts of meat. Save the pot roast for the weekend
when you have more time for slow cooking. During the week, pick small
cutlets, chops and fillets that start out tender and cook quickly.
Photo Credit: Ken Burris
Insist on fresh meat and fish. Ask the person behind the fish or meat counter if you can smell before you buy.
Fish and shellfish should smell like the ocean at high tide on a spring morning, not super “fishy.” Meat should smell
clean and bright, not like copper or soured yogurt.
Sometimes less is more. Buying produce or meat in bulk can save money, but it can kill time too. When you’re
faced with huge amounts of food to cook and store, it can be hard to find creative ways to use it. If you need one
celery stalk or a handful of diced peppers, consider shopping at the salad bar in your market to buy exactly what
you can use and no more.
Embrace convenience. Frozen vegetables and precut fresh vegetables can trim time and effort in the kitchen
without sacrificing quality. Look for good-quality vegetables in your market’s freezer case or produce section—
and skip those loaded with extra salt. Prewashed bags of salad mixes also help add variety without sacrificing
convenience.
Chop less. Buy containers of peeled garlic cloves and refrigerated jars of chopped ginger, both available in the
produce section. The time saved in chopping can mean dinner on the table faster.
Choose convenience items carefully. Canned broths and tomato sauces can be a true gift to the cook. But
beware of convenience products that are loaded with salt or hydrogenated fats (trans fats)—always check the
nutrition label.
Shop with your pantry in mind. A well-stocked kitchen helps you avoid the there’s-nothing-to-eat-so-let’s-goout moment. Keep a running list of pantry items and restock essentials when they run low.
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Staying Positive May Help You Get Healthier
Putting an optimistic spin on negative thoughts may make
a big difference.
By: Jean Harvey-Berino, Ph.D., R.D., Joyce Hendley, EatingWell Editors
Many of us have a tendency to think about healthy
behaviors in black-and-white extremes: chocolate is bad, carrots are good;
missing a few daily walks means you’ve fallen off the wagon; a high blood
pressure reading means your health is spiraling out of control. This distorted
thinking pattern may harm your efforts to improve your health because small
setbacks may cause you to feel defeated and ready to give up. Here are
tips for keeping a positive long-view perspective.
Catch yourself using words like “always,” “must” or “never.”
Imperatives like this set impossible standards—and set you up for failure
when you (inevitably) don’t live up to them. You can’t “always” avoid salty
foods or take your walk at the exact time you’ve scheduled it in. Hearing
yourself say words like “must” or “never” and recognizing this sort of
“all-or-nothing thinking” is a huge first step to changing it.
Replace rigid words with more flexible ones. Try “sometimes,” “most of the time,” “as often as I can” or
“during the week.” The more you practice, the easier it will be.
Rewrite your “scripts.” If you find yourself vowing things like “I will never eat pizza again,” soften the script. Try
something like this: “I’ll try to choose alternatives to pizza most of the time, but when I do have some, I’ll just have
one slice and enjoy it.”
Don’t beat yourself up. Beyond “all-or-nothing” thinking, your internal thoughts about yourself can have a
huge impact on your ability to change your habits. If you treat yourself like a failure, it can become a self-fulfilling
prophecy. If you work to replace negative thoughts with positive “counter-thoughts,” you can turn a minor setback
into a small victory. For example, instead of getting down over a diet slip-up, focus on how good you feel after a
healthy meal and an after-dinner walk.
Practice your “positive spinning.” One strategy for keeping an optimistic outlook is anticipating potential
problems and thinking ahead about how you might reframe the negative thoughts that automatically bubble up.
Right now, think of three bumps in the road that may get in the way of improving your health. Now, transform the
negative attitudes you anticipate into positive, can-do statements. For each obstacle you anticipate, write down:
1) the potential problem, 2) the typical negative thought and 3) a positive counter-thought.
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How to Hydrate for Your Active Life
What to drink before, during and after exercise.
By: Kerri-Ann Jennings, M.S., R.D.
Staying hydrated is an important aspect of exercise.
So what type of beverage is best? Find out when you should use sports
drinks, coconut or electrolyte waters, juice or just plain water.
Water. Drink It When: You’re thirsty. Zero calories and free, water should
be your everyday go-to, particularly if managing your weight is a concern.
Enhanced Water (water with added vitamins or minerals).
Drink It When: Plain water isn’t tantalizing enough, as flavored varieties
could make it easier to stay hydrated. Some of these waters contain
electrolytes (the salts you lose when you sweat) or other vitamins and
minerals, but it’s possible to get similar benefits from drinking water and
replacing electrolytes with regular, healthy meals.
Photo Credit: Marty Baldwin
Coconut Water. Drink It When: You want something natural other than water. Coconut water naturally contains
some electrolytes (potassium, sodium, calcium, magnesium) that could help replenish those lost during exercise.
But research suggests that drinking coconut water won’t boost your hydration any better than water. And beware
the extra calories: coconut water contains about 40-45 per 8 oz.
Sports Drinks. Drink It When: You’re exercising for longer than 60 minutes, especially if it’s hot. Research
shows that the easily digestible carbohydrates in sports drinks fuel prolonged physical activity better than plain
water. Plus sports drinks replace electrolytes (particularly sodium and potassium) that are lost via sweat. Be
mindful: This is a higher-calorie (about 50 calories per 8 oz.), higher-sugar beverage option.
Juice (100 percent). Drink It When: You’re craving something sweet. Juice satisfies a sweet tooth and delivers
antioxidants, but be sure you’re drinking 100 percent juice—some fruity drinks serve up little more than water,
high-fructose corn syrup and sugar. Also keep an eye on calories and serving sizes: Fruit juices generally contain
about 110-150 calories per 8 oz. Diluting juices with water can help keep calories in check.
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4 Tricks to Recharge Your
Healthy-Eating Resolutions
Stick to your healthy-eating goals with these problem-solving strategies.
By: Nicci Micco
Most goals are a work-in-progress.
Sometimes it’s helpful to take a step back and re-evaluate. The key to
staying committed to your goal—whether it’s to fit in exercise three times
a day or to cook lower-calorie, low-carb recipes at home more often—is to
renew your vows. Then troubleshoot the obstacles that are getting in your
way. Here’s some help:
The problem: You’re too busy to plan and cook healthy meals.
The solution: Simplify. Don’t try to prepare gourmet meals every night
of the week; stick to speedy dinners that require few ingredients and are
ready in 30 minutes. If your schedule tends to be unpredictable, skew
toward recipes with ingredients that aren’t super-perishable.
The problem: You miss your favorite foods.
The solution: Eat them. If you’re giving up all the foods you love, your “I will eat healthier” resolution needs
tweaking. If your goal is to eat healthier forever, it’s actually essential to make sure that the changes you’re making
are ones you can live with. Budget desserts—small, reasonable portions, of course—into your eating plan. Make
room for a slice of pizza occasionally.
The problem: You blew it.
The solution: Get over it. For lots of people, going overboard on, say, brownies or pizza sets off a downward
spiral of eating that can last for days. (Oh, well, this week is shot...I’ll start again on Monday.) Learn to see little
lapses for what they are: little lapses. Acknowledge, forgive and forget. Get right back on track—by planning a
delicious, light next meal—that will remind you just how yummy low-calorie nutritious meals can be!
The problem: You’re working hard to eat healthier but the scale isn’t budging.
The solution: Give yourself a refresher on portion sizes. It could be that you’re eating more than you think
you are. Three ounces of meat (or other protein) looks like a deck of cards, a medium potato should be the
size of a computer mouse and a quarter cup of anything should be about as big as a golf ball. Measure out the
recommended portion of cereal before you dump it in your bowl and see how far it fills the bowl. Find out
how much your soup ladle holds: If it’s 3/4 of a cup, you’ll forever know that two scoops equal a satisfying
1-1/2 cup serving.
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Find a Quiet Place for Yourself
Your world can be a place of peace if you let it.
By: Jennifer Nelson
might feel odd or even frightening to people accustomed to constant
manmade noise. Expect that, but don’t let it deter you. A few minutes of
quiet time may be just what you need to refocus and recharge.
And yes, some people sit in silence for a year—but what works best for
most of us is finding everyday moments of silence. Here’s how to do that.
Turn down the volume. It’s normal to have a radio on while doing
chores. But try going without and spending 30 minutes in quiet as you
wash dishes, dust or iron. “Those kinds of things are mindless in a good
sense as they don’t require us to do any heavy intellectual work,” says
Joseph Dispenza, a spiritual counselor and former monk who spent a year
Photo Credit: Jason Lindsey
living in silence. This leaves you open to your intuition, that quiet inner
voice that can’t be heard over noise. Don’t be surprised if solutions to nagging problems become apparent during
these quiet times.
Walk in the woods. Walking in nature is a simple way to find silence. Save the headphones for the gym and tune
in to your natural surroundings.
Greet your garden. The benefit of gardening is twofold: It puts you in touch with nature, and it’s great solo silent
time. Simply repotting some plants can bring stress levels way down.
Commute in quiet. A silent commute, with the CD player off, can be an especially beneficial way to both begin
and end the workday. Silently reflect on the day’s events to renew a tired spirit and restore peace.
Switch off bells and whistles. Cell phones, instant messaging and emails are filled with sound and stimulation.
Each technology comes with an accompanying noise, most of which we don’t even notice anymore. Try silencing
all your tech gadgets from time to time and spend a few hours enjoying the difference that accompanies a
quieter life.
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The idea of surrounding yourself with absolute quiet
6 Ways to Eat More Vegetables
Pack your meals with healthy produce using these tips.
You probably know you should be eating plenty
of vegetables, but if you’re finding it difficult to get your daily servings in,
try these tips to make it easier.
Top Proteins with Sautéed Vegetables. Instead of topping cooked
fish (or meat or poultry) with a sauce, use sautéed vegetables, such as
peppers, onions and tomatoes. They’ll add plenty of flavor and nutrients—
and at the same time, boost portion size without adding a lot of calories.
Replace Carbs with Vegetables. Lighten starchy carbs, such as pasta,
potatoes and rice, with low-cal veggies. If you love cheesy mashed
potatoes but not all the calories they deliver, replace some of the potatoes
with vegetables, such as broccoli. For the same volume of food, you’ll get
fewer calories and, most likely, more antioxidants. (Another twist on this
trick: replace some of your pasta with veggies.)
Use Lettuce Leaves As Bread. The next time you make a sandwich, consider lettuce leaves as a virtually
calorie-free alternative to a bread slice or wrap. Just about any filling works beautifully. Try tuna or chicken salad, a
stir-fry or even a burger.
Add Spinach. Add spinach to soups, stews and casseroles. It pumps up the volume—so you feel like you’re
getting more—for virtually no additional calories.
Dress Up Your Vegetables. If eating vegetables simply steamed—plain—doesn’t tempt your tastebuds, try
adding just a little olive oil plus big, bold “no-calorie” flavoring (e.g., garlic), and you’ve got a delicious proof that
low-cal eating doesn’t have to be boring.
Eat Edamame. Get edamame—green soybeans—into your diet. They have satisfying protein and fiber. Try
adding them to salads, stir-fries or soups.
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Why Setting Goals is Important to Success

Transcription

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