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

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

4. 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.

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

6. 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

7. 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

8. 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

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

10. Reward Yourself

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

12. 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.

13. 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

14. Your Turn

15. Share

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

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

18. Questions?

20. Sources General Food and Nutrition Information Online: Worlds Healthiest Foods at www.whfoods.comwww.whfoods.com Setting SMART Goals: Derocha, G. 2011. How to Get Smart About Goal Setting. Accessed at http://www.ahealthiermichigan.org/2011/01/12/how-to-get-smart-about-goal-setting/ http://www.ahealthiermichigan.org/2011/01/12/how-to-get-smart-about-goal-setting/ Emotional Eating/Mindful Eating: Albers, S. 2009. 50 Ways to Soothe Yourself Without Food; Wansink, B. 2007. Mindless Eating; Altman, D. 20011. One Minute Mindfulness; David, M. 2005. Slow Down Diet. Cholesterol: Prevention Online. Twelve Foods that Lower Cholesterol Naturally. http://www.prevention.com/health/health-concerns/12-replacements-high-cholesterol-foods http://www.prevention.com/health/health-concerns/12-replacements-high-cholesterol-foods Harvard Health Publications. 11 Foods That Lower Cholesterol. http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower- cholesterol http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower- cholesterol Mayo Clinic. Cholesterol: Top Five Food That Lower Your Numbers. Accessed at: http://www.mayoclinic.com/health/cholesterol/CL00002 http://www.mayoclinic.com/health/cholesterol/CL00002 Blood Sugar: Mayo Clinic. Diabetes Diet. http://www.mayoclinic.com/health/diabetes-diet/DA00027http://www.mayoclinic.com/health/diabetes-diet/DA00027 Blood Pressure: Web MD. High Blood Pressure Diet. http://www.webmd.com/hypertension-high-blood- pressure/high-blood-pressure-diet?page=2http://www.webmd.com/hypertension-high-blood- pressure/high-blood-pressure-diet?page=2