Creating SMART New Year’s Resolutions

Have you ever started off January with every intent of sticking to a New Year’s resolution only to fall off the wagon completely by mid-February?

You are not alone. Changing habits can be hard. Sometimes, we set ourselves up for failure by creating resolutions that are too vague, too ambitious, or just plain impossible in the time allotted.

Successful resolutions begin with the wording of the resolution itself. If you’re doubtful grammar has anything to do with your ability to stick to a new Spinning class, bear with me for a moment.

Many New Year’s resolutions are related to wellness. Flossing more regularly, quitting smoking, working out more often, eating more fruits and vegetables, or losing a few pounds are all common goals. Although all these resolutions can definitely be worthy of pursuing, it can be difficult to translate these goals into concrete actions which lead to long-term, sustainable lifestyle changes. The wording of the resolution itself comes into play here.

Here’s an example.

Typical Goal: “Next year, I want to finally lose this extra weight by being more active.”

Mentally, it may be easy to visualize how being slimmer would feel, how your clothes may fit better, how you would have more energy, and so on. However, this is very much a “big picture” goal, with all the focus on achieving the goal and little in the way of actions leading to the goal. It speaks very little of how you might go about losing weight, how often you want to be active, how realistic this increased physical activity would be, or how long you expect to increase your activity levels.

You have set yourself up for a few weeks of thinking yourself thinner – meaning lots of hoping and wishing, a little bit of tangible behavior change, and a barrelful of disappointment after seeing little headway towards your goal in the coming months.

A great tool to avoid this outcome is to create “SMART” goals. SMART is an acronym to help people word goals in such a way that sets them up for making successful long-term changes. There are a few variations on the acronym, but I enjoy the following design:

Specific. What exactly are you trying to do? How do you want to do it?

Think of the difference between “I’m going to eat healthier” versus “I am going to eat fast food no more than once a week.” One goal is vague and outcome-focused, while the other zooms in on the present actions required to achieve that goal.

Measurable. How will you know if you are reaching your goal? Include a number or frequency as a method of measurement.

Saying you will eat more fruits and vegetable is fine, but more than what? Put in a number to quantify it. “I will eat at least 2 servings of fruits and at least 3 servings of vegetables every day” is much more measurable. You will know if you have achieved it at the end of each day instead of just going by a feeling or estimate.

Attainable. Is your goal able to be achieved under even the best of circumstances?

Going to yoga classes five days a week at your gym is only possible if it works with your work schedule and you can afford the membership fees for the whole year.

Realistic. Is your goal something you feel you would be able to stick to over time? Is it believable that you could achieve it in the time and way specified?

Planning on jogging 20 minutes at your local park every day sounds very nice and all, but what if it’s raining? Would you still run outside? What if you are sick? What if it is a holiday? Is this something you can stick to? What might be a more realistic goal for your lifestyle and schedule?

Timely. What is my deadline? Put in a date or time measurement here to keep yourself accountable.

This could mean how many weeks of tennis lessons you want to pursue, when you want to finish your first 5K, or how long you think it will take you to quit smoking.

In the following revised resolution, we have moved the focus from the goal to the process.

SMART Goal: “For the next twelve months, I want do my Pilates workout video every other day, take a 15 minute walk with my dog after dinner five days a week, and take the stairs instead of the elevator at work every weekday.”

A big-picture goal is fine as you are forming your New Year’s resolutions, but back it up with specific SMART goals to move it from the abstract to the concrete.

Remember, these guidelines for goal-writing are meant to help you find personal accountability and reach your goals, not a way for you to declare failure or give up on yourself if you don’t hit your goal. Never measure self-worth based on your ability to meet a goal. Sometimes the goals simply need to be tweaked as new information is collected. Perhaps you discover you really hate the Zumba instructor you have on Tuesdays and Thursdays. This might mean you need to switch up your goal and do another activity those nights instead.

Remember to roll with the punches, focus on progress, not perfection, and ask for help when you need it from your support system or health care team.

I know you can do it! Happy New Year!

Thanks for reading!

Anna

The Importance of Breaking the Fast (+ Oatmeal Recipe!)

“Breakfast is the most important meal of the day!”

Most likely, everyone had a mother or great-aunt who told them this once and again, right? This is one nutrition catch phrase that dietitians can definitely stand behind. As I talked about in my Metabolism 101 entry two weeks ago, eating regularly spaced meals and snacks throughout the day provides your body with a constant source of fuel. How can you expect to stay on top of your game when your tank is on empty all morning?

The energy you need. It’s so unfortunate (and just a little bit funny) when people who start their day with only a cup of coffee find themselves feeling sluggish midmorning, so they grab an energy drink to get them through to lunch. Although caffeine can perk you up for a while, your body is asking for calories (and remember, calories = energy), not a shot of espresso or B-12.

The true brain food. Those of you who regularly skip breakfast: Do you ever feel foggy until lunchtime rolls around? This could be related to that extended fast. Brain cells require glucose (read: carbohydrates) to work at optimal speed.

Battling the binge (and the bulge!) Skipping a morning meal can also lead to a major binge come lunchtime. You might be so hungry by 11:30 that you go ahead and eat more than you planned, and those extra calories can add up fast, leading to unwanted pounds that can linger and multiply over the years.

Changing your habits. Many chronic breakfast skippers claim they just aren’t hungry in the morning. Your body goes into fasting mode overnight, and it has likely become used to not getting any food until later in the day. This doesn’t mean you don’t need it. Once you start eating breakfast more regularly, your stomach will start asking for it. You will probably even begin to look forward to that morning meal. 

Eating breakfast every morning means starting your day right, and doing your body a favor by giving it the fuel it needs to run at its best. Try fitting in a balanced meal with some carbohydrates, protein, and healthy unsaturated fats, as well as several grams of fiber to help you feel full all morning long.

Here’s an informal recipe for one of my favorite go-to breakfasts – oatmeal! Although instant oatmeal is also an option, it can be pretty high in added sugar and may not have as much fiber. Always check the label. Unless I’m in a major hurry, I typically prefer making my own oatmeal from scratch. That way, I know exactly what I’m putting into it and can make it to taste. Plus, it’s so much cheaper!

My current favorite spin on this traditional breakfast dish uses slivered almonds, sliced apples, and lots of cinnamon. It’s crazy easy, and I let it cook while I check my email, since multi-tasking is a must during my mornings. Here’s the recipe:

Apple Nut Cinnamon Oatmeal

Makes 2 servings.

Ingredients:

·    1 cup of oats

·    1 ¾ cups of water

·    1 small apple, sliced thinly into small pieces (berries or peaches also work well)

·    A handful of nuts (slivered almonds are my personal favorite)

·    Ground cinnamon to taste (I use a lot, maybe about 1-2 tsp total)

·    2 tsp of brown sugar (optional – this is about 4 grams of sugar per serving, which equals about 16 extra calories a person)

Directions:

1.   Combine the oats, water, sliced apple, almonds, cinnamon, and sugar in a small saucepan.

2.   Cook over medium heat, stirring occasionally, about 5 minutes or until oats are soft and cooked through. Serve piping hot!

Although I’m partial to this recipe, there are countless ways to make oatmeal. Trying different fruits, spices, nuts and extra fun ingredients like peanut butter, granola, ground flaxseed, or other add-ins make it easy to play with this recipe and make it your own.

I hope you like this easy, healthy recipe as much as I do. It’s a great way to start your day with fiber (both soluble and insoluble), protein, some healthy fats, and those much-needed carbohydrates – plus, the promise of hot oatmeal is one of the only things that will get me out of bed on those cold winter mornings!

Happy holidays! Thank you for reading!

Anna

Staying Active in the Winter Months

With the weather getting colder every week, it can be so hard to motivate yourself to exercise. It’s easier (and warmer!) to stay inside, watching TV and snacking on holiday treats.

Of course, this habit has its consequences. Between holiday meals and decreased physical activity, the pounds can pile on over the winter months. Even if you can manage to work that extra weight off before it’s time to hit the beach, it’s liable to happen the following winter as well, leading to a yo-yo weight fluctuation that aligns with the seasons every year. Besides, there’s a good chance some of those pounds won’t disappear once the warmer seasons come along, leading to a slow and steady weight gain every year. This can increase your risk for many health problems down the road, including type II diabetes, cardiovascular disease, and joint pain.

This year, let’s try to beat the winter slump and keep moving!

I’m not going to say it’s easy to stay active year-round, but it doesn’t have to seem impossible either. Let’s look at some of the common barriers to being active during the winter, and see what we can do about jumping those hurdles painlessly.

Barrier #1: It’s too cold to exercise outside.

Solution: Exercise inside instead! Whether this is at the gym, your work’s fitness center, your basement, or the 6’X6’ area in front of your TV, find a space where the weather can’t hold you back from a healthy lifestyle. Props to those of you who don’t mind the cold – or who were smart enough to live somewhere with mild winters!! Just be sure to mind that black ice!

Barrier #2: It’s too expensive to get a gym membership or indoor equipment for my home.

Solution: Try workout videos (borrow from a friend or the library; some movie rental stores even rent them for free to members) and calisthenics (aka crunches, pushups, and the like) – anything to get your heart pumping and muscles working. You could also try getting some resistance bands, which are very cheap, or try a second-hand sporting goods store for some other inexpensive equipment. I like picking up things like weights at rummage sales to save money. Exercise doesn’t have to be fancy or look pretty.

Barrier #3: It takes too much time.

Solution: Multi-task – stretch or lift weights during commercial breaks, clean the kitchen floor on your hands and knees, reorganize the cupboards or bookshelves, talk to a friend on the phone while you’re on the treadmill, or walk to the corner gas station for that gallon of milk. Remember, you don’t have to do a full 30-60 minutes all at once; breaking it down into smaller increments can make physical activity much more feasible within even the busiest of schedules.

Barrier #4: I simply don’t have the energy in this weather.

Solution: Once you start exercising, you will have more energy – really! Since it gets dark earlier in the winter, try closing the blinds, turning on indoor lights, and cranking up the radio to remind yourself it isn’t time to go to bed just yet. For those of you battling the winter blues, exercise can cheer you up as well, giving you more energy to get through your days without collapsing at the finish line.

Barrier #5: It just isn’t any fun.

Solution: Make exercise your new hobby, and grab some company. Try Zumba, Pilates, Jazzercise, yoga, Spinning, or other fitness classes at a local community center, or ask for a new set of weights as a holiday gift and set up a fitness corner in your living room. Having a friend or spouse join you in your fitness routine can motivate you to keep up with your workouts. There are plenty of video games that incorporate physical activity as well. Exercise doesn’t have to be a chore – just be sure to switch up your routine and pick your favorite types of physical activity so you aren’t dragging your feet to your workout. Also, remember to bundle up and try some imaginative winter outings, like ice skating, skiing, sledding, or even just a brisk walk around the block to see everyone’s holiday decorations.

Yes, there may be barriers to staying active all year-round, but that’s just an invitation to get creative and persevere. You won’t regret the extra effort; your health is worth it.

What are some other barriers you have to winter workouts? Leave them in the comments and I’ll address them as well!

Thanks for reading!

Anna

Metabolism 101

“Why is it that some people seem to eat as much as they’d like and never gain a pound, while others feel like they gain weight just smelling a chocolate bonbon?”

At the end of the day, weight reflects physics: Calories in versus calories burned. (Note: Physical health, of course, is a much more complex equation that takes into consideration a myriad of other factors, such as the types of nutrient consumed, physical activity, lifestyle, and genetics, to name a few.)

This can be a tricky concept to understand, since some people can seemingly eat so many calories and remain at a healthy weight, while others can eat fewer calories and gain weight. This is due to metabolism.

Metabolism is simply the total of all the energy required to power all of the cellular processes and activities in the body, including the process of obtaining and spending energy from food.

Some people’s bodies require lots of energy – these people are said to have a high metabolism.

Others do not require so much energy – these people are said to have a low metabolism.

“Calories” are simply the unit of fuel or energy value that a food provides.  People with a high metabolism need more calories (or energy) than those with a low metabolism, for reasons such as increased physical activity, increased muscle mass and size, or genetics.

Of course we are able to greatly affect our weight status by changing how many calories we eat (through diet) as well as how many calories we burn (through physical activity). However, we can also slightly manipulate our metabolism using a few tricks. It is important to mention that these tricks are not to be used in lieu of a healthful diet and regular exercise, but instead should be incorporated into a healthy lifestyle for a little extra boost.

1.   Eat more often. Studies show that eating several smaller, regularly spaced meals throughout the day provides a small metabolic boost when compared to eating the same amount of calories in fewer, more irregularly spaced meals. The reason for this difference is that metabolism increases during digestion so that the body can convert the calories into fuel. This is also why breakfast is so important – it breaks the fast (get it?) and let’s your body know you aren’t going to starve that day, giving it permission to start burning calories right away. Instead of loading most of your calories into one meal of the day, spread them more evenly throughout the day. This also has the added benefit of staving off hunger that can trigger overeating.

2.   Drink more water. Increasing water consumption gradually from 2 cups each day to 8 cups of cold water each day could result in a weight loss of 5 lbs in one year due to increased metabolism. This is because your body expends energy to transport the water throughout your system. Sipping throughout the day is more effective than chugging all in one session, since the small increase in metabolism can last for about 30 minutes after your water break ends. Drinking ice water will give you even more of a boost; the body expends energy to increase the water’s temperature as it enters your system.

3.   Move – more often and more intensely! Your metabolism increases during cardiovascular workouts, a benefit that lingers well after your workout is over. The more intensely you exercise, the higher your metabolism will climb. Interval training is a good way to intensify your workouts without having to quit early, so try alternating between a few minutes of sprinting and several minutes of a more moderate pace for maximum calorie burn and metabolism boost.

4.   Pump some iron. The more muscle you have, the more calories you burn, even when you aren’t moving at all. This is because lean muscle tissue uses more calories than fat tissue. Strength-training can help you build muscle while decreasing fat mass, increasing your metabolic rate. Studies show the average woman can replace two to three pounds of fat with the same amount of muscle by weight-lifting twice a week for around two months. This can results in a 6-8% increase in metabolism, which could help burn about 100 extra calories a day.

You do have the power to change your weight status! Never feel resigned to be a victim of genetics or circumstance. There is always something you can do to improve your health!

Questions? Comments? Please share with us!

Thanks for reading!

Anna