New Year's (Or Any Time) Resolutions You Can Actually Stick To

Do you set a New Year's Resolution?

The 1st of the year is seen by many as a fresh start; a time to look forward and set a New Year's Resolution. New Year's resolutions aren't for everyone - in fact, only a small percentage of people set a new Year's Resolution, and an even smaller percentage will actually keep theirs. This time of year is often criticized or joked about for that very reason - New Year's Resolutions to lose weight, work out more, eat healthier, get stronger, walk more steps, run faster, get to the gym more, cook at home, pack your snacks, are really difficult to keep.

These resolutions are usually hard to keep because people tend to set too many goals at once and their goals are very broad! It can be really easy to go into the new year with several very broad goals in mind (usually worded something like "do this activity more" or "do this activity less") and because the wording isn't very specific, that handful of goals suddenly morphs into one big, non-specific goal, which eventually morphs into an even less specific form of whatever goals you wanted to meet, which eventually just dwindles away. Sound familiar?

As a Registered Dietitian, I think any time of year (not just the New Year!) is a good time to set a resolution, or a goal, and it's my job to help people meet their goals related to nutrition and health. We wrote about this here - instead of going into the New Year with a regular old resolution, make a SMART goal.

A SMART goal is a goal that is specific, measurable, attainable, realistic and time-bound.

Specific - This is the What, How and Why. One reason those goals to "lose weight," or "get healthier" don't work is because there are no specifics on how you're going to meet those goals. It can be really easy to drop your resolution "eat healthier" if you never wrote down the specifics of what that goal meant to you - did it mean you were going to eat salad for every single meal, or give up all sweets? You need to define all the specifics of your goal to achieve it.

Measurable - How will you know you've achieved your goal? How will you measure your success?  By being able to measure a goal, you will have tangible evidence that you're working towards your goal or meeting your goals. Instead of "going to the gym more" you would set a goal to "Go to the gym 3 nights per week."

Attainable - Your goal should challenge you, but shouldn't be too out of reach that you never attain it. You should be able to write down the steps to meet your goals. I like how Heidi Greenwood wrote in her recent post: "It may be helpful to view your health goals as if you were training for a marathon.  Not literally training for a marathon, but knowing that to reach your health goals is a process that requires planning, time, and external support." You wouldn't set a goal to train for a marathon and then never run more than 3 miles during your training - you would usually follow a very detailed, specific plan that has you meeting certain milestones before being able to run the full marathon. You should do the same with every one of your goals. 

Realistic - This is the one that gets a lot of people. Don't set yourself up for failure by setting a completely out-of-reach goal. Remember, you can always set a new goal after you've met your first goal. This is especially true for those goals that might reduce certain habits - a lot of people want to "give up sweets" or "eat better", so they deprive themselves of the foods they like in an attempt to meet their goals, which ends up in failure. Be realistic with yourself and be flexible with your goal. If you've never been able to give up sweets completely, maybe try reducing your sweets intake to a couple squares of dark chocolate per day that you will really savor. Another big goal people have is to "lose weight" and they usually have big goals in mind and not a lot of patience.

Sometimes it's better for people to focus on goals that are focused more on health and fitness (for instance, lifting heavier weights or packing your lunch), which will lead to weight loss, instead of being so hard on themselves for not losing 10 lbs. in a week. A realistic goal to set is to throw away the New Year's Diet - if diets worked, there wouldn't be so many of them.

Time-bound - This means you will have a time frame for meeting your long-term goal, but also for those shorter-term goals and steps along the way. Having a time-frame helps you determine what your steps along the way should be to meet your long term goal.

Once you've written your goal, write your actions to meeting the goal.

Examples:

Eat more meatless meals by making 2 new vegetarian recipes per week.
Action: Bookmark recipes online or in a vegetarian cookbook. Make a plan to shop once a week for ingredients for new recipes.

Walk 10,000 steps every day by March 1st, 2016.
Action: Increase steps by 200 steps per day each week starting January 1st until step count reaches 10,000 steps per day.

I will eat better to fuel my training this year by substituting my usual candy bar and chips snack with a healthier option.
Action: Write out which snacks I will have for the week and pack in my bag: apples and walnuts, cheese stick and grapes, homemade trail mix, peanut butter and jelly, hardboiled egg and a pear, Greek yogurt with berries and granola, etc.

Get stronger by going to the gym 3 times per week.
Action: Find gym and get membership. Make the most of your gym time by getting a personal training plan.

Note on training plans - Fitness isn't one-size-fits-all, and the team at Sanford POWER develops training programs to help you meet your personal fitness goals. From individual to large-group training, Sanford POWER training programs can help you reduce your risk of injury, improve overall health and fitness, and increase mobility, flexibility and strength.  Call today at 605-312-7800 to find out more on training options. 

There are many goals you can set for yourself, but make sure you set a SMART goal instead of a regular old resolution to ensure you'll be able to follow through with it during the whole year. Does a whole year seem daunting to you? Write down a short-term SMART goal for the month. My smart goal this month is to take time each Sunday to go grocery shopping and prepare food (rice, sweet potatoes, cut up vegetables, hummus/dressings, salad and protein) for the week. 

Share: What goals have you set for yourself that you didn't think you would achieve? How did you achieve it? Do you have any New Year's Goals?

Read More:

Sanford Sports Nutrition || Getting SMART About New Year's Resolutions

Food and Nutrition Magazine || 5 Tips for a Guilt-Free New Year's Eve Party

U.S. News Health || Forget About the Weight, Let's Eat For Better Health

EatRight || Toss Out Fad Diets and Quick Fixes; This New Year Resolve to Develop a Healthful Lifestyle

Heidi Greenwood || How to Approach Your Health Goals in 2016

Meeting with the Sports Dietitian can help you set your own health and nutrition-related goals!

How To Enjoy a Healthier Halloween

Because Halloween is fast-approaching and the grocery store has an entire aisle dedicated to giant bags of candy, this post is going to be all about enjoying a healthier Halloween. Whether your family celebrates Halloween or not, you can't miss the candy fest in the grocery stores during this time of year. Although Halloween is only one night a year, the giant bag of candy may linger around the house for much longer.

I've gathered some healthier  Halloween tips to help your young athlete enjoy a healthier Halloween (without ruining all the fun).

1. Focus on other seasonal activities.

Kids and adults alike may associate this time of year with candy, and kids are usually thinking about candy a LOT, but there are many local seasonal events, like pumpkin picking and carving, apple picking, hay rides, corn mazes, haunted houses...the list goes on. 

2. Cook a healthier meal to enjoy before trick-or-treating/before eating candy.

We all know how good a candy bar tastes when you allow yourself to get super hungry...but it's usually pretty hard to stop at just one piece because candy may have a lot of calories, but doesn't fill us up and doesn't contain the nutrients our bodies really crave at meal time. What about something seasonal, like pumpkin chili? 

Choose a meal with plenty of filling vegetables, whole grains and a little bit of protein and encourage kids to drink a glass of water with dinner to hold them over during the night and to prevent them from choosing handfuls of sweet treats as a dinner substitute. 

3. Choose your candy wisely.

Even those bite-sized treats can pack a huge calorie punch, especially if you're grabbing for several pieces a day, and it's those extra 100-200 calories each day in addition to your normal calories that result in weight gain over time. One peanut butter cup is ~100 calories and those mini chocolate bars are usually around 40-50 calories each. Chocolate candies have more fat and usually more calories than fruity candies.

If you're passing out candy at your house, make sure you're choosing the miniature options or some of the non-candy options listed below.

4. Set some limits.

As far as HOW MUCH candy to eat, in an ideal world, kids, teens and adults would eat a piece or two and forget about it. This isn't always the case...but over-restricting the candy jar can often times make the candy more desirable and kids can develop tendencies to obsess over/sneak/hoard the candy.

Don't give the candy so much attention and eating the candy won't become such a big deal.

A good tip for kids (and adults!) is to choose a couple favorite pieces of candy after trick-or-treating (2,3,4,5...whatever number you both set) to enjoy, and make sure to put the candy jar away and help kids practice moderation by only choosing 1 or 2 pieces as they please a day. It goes along with the "out of sight, out of mind." Put out a bowl of fruit, cut up some vegetables - have some healthy snacking options available that are more easily accessible than the candy. 

5. Pass out non-candy options.

I know this is a total "dietitian" tip, but hear me out! There was a research study that showed that kids between 3-14 years old were just as likely to choose non-candy (toy) options just as much as candy options on Halloween. 

Because almost ALL houses will be handing out candy on Halloween, passing out non-candy options will be something new for kids.

Non-food ideas ideas from The Teal Pumpkin Project.

This is a pretty cool project  - because a lot of Halloween candies contain allergens, this project promotes passing out non-food options for trick-or-treating to ensure kids with allergies can still enjoy trick-or-treating!

Some options include: glow sticks, stickers, temporary tattoos, small toys like slinkies, bouncy balls, art supplies (crayons, paintbrushes, markers), noisemakers, bubbles, fancy erasers...the list goes on.

If you want to hand out some non-candy healthier food options, there's a lot of good individually-wrapped options in the stores:

Cereal bars, snack mix, single-serve cereal boxes, microwave popcorn or little bags of popcorn, snack-size bags of Goldfish or animal crackers, pretzels, boxes of raisins/dried fruit, sugar-free gum...

You might also like:

Greatist || 20 Healthier Halloween Candy Choices

Greatist || 16 Healthier Halloween Candy Recipes to Make at Home (Fun for older kids!)

Food Allergy Research & Education || Teal Pumpkin Project

Nutrition 411 || 8 Halloween Tips for Trick or Treat Night

Eat Right || Enjoy a Healthy and Happy Halloween

Real Simple || 4 Nutritionist-Approved Tips for a Healthier Halloween

FDA || Halloween Food Safety Tips for Parents

Contact the Sanford Sports Nutritionist for answers to your food and nutrition questions, additional tips, tricks, recipes and menu-planning ideas!

How to Have Healthy Holidays and Not Gain Weight

The holidays are upon us and with that comes family time, vacation and plenty of eating. The average American gains about a pound a year, which does not seem much. However, that is the average, meaning some don't gain at all and others may gain 5 lbs or more. Moreover, if every year there is a gain of a pound but it is not lost after the holidays, that's a gain of 10 lbs in 10 years, 20 lbs in 20 years and so on. More gain than we would ever want.

              

Here are some ways to avoid the holiday gains:

• Don't forget to exercise. Whether its before or after your family get together feast, don't forget to work-out. You can even try and take some family members with you for a walk/jog.
• Make sure you eat regularly throughout the day. Don't go a whole day without eating and then come to the main meal. You will be more likely to over eat.
• Fill half of your plate with vegetables.
• Make sure you bring a healthy dish with you. You would be surprised how well received a fruit salad would be as well as vegetables and dip.
• Decide that you will fill your plate only once. If you are still hungry, take only from the vegetables.
• A green salad as well as vegetable/chicken & vegetable soup can be a great appetizer. If your family typically does not have these items, that's what you can bring.
• Desserts can fit at the end of the meal. Just apply moderation by going only once and taking small portions of things you want. 
• Do not drink your calories. Skip the soda, egg nog or milk-shake. Prefer water, tea or calorie free beverages.
• The fact that we stuff are turkey does not mean we also have to stuff ourselves. Eat slowly and when you feel full stop. Feeling uncomfortably full is of course uncomfortable. Try avoiding "food coma".
• As soon as you are done eating, excuse yourself from the table. The closer we are to food, the more odds we have of continuing to nibble on it. 
• Enjoy the company! Catching up and being thankful is more important than your "plate-full"

I hope you enjoy this holiday season without the weight to prove it. 

Happy Holidays!