Setting Healthy Goals Ruth Sullivan Keene State College Dietetic Intern November 2013

Objectives O Set SMART, realistic goals O Choose effective strategies O Identify barriers and solutions O Tools: O Worksheet O Table & list of strategies

Sharing Success O Share one change, big or small, that you made successfully in the past few years. O Share a bit about how you did it.

SMART Goals O S: Specific O M: Measurable O A: Attainable O R: Realistic O T: Timely or time bound

Sample Goal 1 O THIS: I want to go to bed by 10 pm every weeknight for one week O NOT THIS: I want to get more sleep O NOT THIS: I want to reduce my stress O NOT THIS: I want to lower my blood pressure

Sample Goal 2 O THIS: I want to go for a walk every Monday, Wednesday, and Friday after work for a half an hour for two weeks O NOT THIS: I want to walk every week O NOT THIS: I want to exercise more O NOT THIS: I want to lose weight

Sample Goal 3 O THIS: I want to bring a good, home-made lunch to work three days a week for one month O NOT THIS: I want to eat better at work O NOT THIS: I want to control my sugar cravings O NOT THIS: I want to lose 15 pounds

Goal Setting Worksheet O Problem O Goal O Purpose O Pathway O Set a Timeframe O Barriers O Solutions O Resources O Reward

Reward Yourself

Health Issues O Weight O Blood Sugar O Cholesterol O High Blood Pressure O Your personal issue:_____________________

Note about diabetes O The recommendations on the handout are geared for pre-diabetes O If you’re on insulin, make sure to talk to your doctor or registered dietician before making dietary changes.

Ideas for Health Goals O Eat regular balanced meals and snacks O Eat breakfast O Manage stress O Increase physical activity O Increase fiber-rich foods O And many, many more possibilities

Your Turn

Share

For More Information O Article on Setting SMART Goals O See “Making Healthy Changes” handout: O Websites O Books O Smartphone Apps

Evaluation O Please fill out comment card and leave it with me today….

Questions?

Sources General Food and Nutrition Information Online: Worlds Healthiest Foods at Setting SMART Goals: Derocha, G How to Get Smart About Goal Setting. Accessed at Emotional Eating/Mindful Eating: Albers, S Ways to Soothe Yourself Without Food; Wansink, B Mindless Eating; Altman, D One Minute Mindfulness; David, M Slow Down Diet. Cholesterol: Prevention Online. Twelve Foods that Lower Cholesterol Naturally. Harvard Health Publications. 11 Foods That Lower Cholesterol. cholesterol cholesterol Mayo Clinic. Cholesterol: Top Five Food That Lower Your Numbers. Accessed at: Blood Sugar: Mayo Clinic. Diabetes Diet. Blood Pressure: Web MD. High Blood Pressure Diet. pressure/high-blood-pressure-diet?page=2http:// pressure/high-blood-pressure-diet?page=2