For many of us, the new year is a fresh start. The holiday season and all the temptations that come with it are over, leaving us with a clean slate to start our new year off right. This is a good time to reflect on what we can do to live healthier.
Many of us make resolutions to eat better, exercise more and lose weight, but how do we stay on track with the resolutions we set? It starts with making SMART resolutions.
SMART is a guide for creating effective goals and stands for "Specific, Measurable, Achievable, Realistic and Time-Bound." For the specific part of your resolution, you should focus on one area where you will make a change. What you choose to change should be measurable, achievable for you, and realistic for you and your lifestyle. Time-bound refers to a deadline. In what time frame would you like to accomplish your resolution?
For example, if your general resolution is to eat healthier, you should focus on how, specifically, you're going to eat healthier. Are you going to eat more fruits and vegetables? Are you going to eat fewer sweets? Next, make "eat healthier" measurable. For instance, if you decide you will eat more fruits and vegetables, say how many cups of fruits and how many cups of vegetables you will eat each day. The next step is to make sure that what you choose is achievable. For example, eating 15 cups of fruits and vegetables a day is likely not achievable, but what about 5 cups? Make this goal realistic for you. If you dislike vegetables, maybe you should start with 1 cup of vegetables per day and focus on vegetables that you do like to eat. As for time-bound, how many days per week can you plan to do this?
Another helpful tip when making New Year's resolutions is not to make too many. Focus on one thing at a time. You can add other resolutions and goals any time of year.
The bottom line is to make resolutions that you can stick to. It may take some effort, but an improvement in your health will be well worth the time you've invested. Your future self will thank you!
Lynn Grant is a registered dietitian and certified diabetes educator. She works at Capital Region Medical Center and provides diabetes education and outpatient nutrition counseling by appointment.
Easy Blueberry Muffin in a Cup
This quick and easy blueberry muffin in a cup makes a great breakfast. Add Greek yogurt or eggs to this warm treat for extra protein.
Makes: 1 muffin
Ingredients:
cup quick oats
1 egg
1 teaspoon brown sugar
cup fresh or frozen blueberries
1/8 cup skim milk
Dash of cinnamon
Directions: Add egg and milk to coffee mug and stir together. Stir in other ingredients. Put in microwave for two minutes and serve warm.
Nutrition (per serving): 190 calories, 7 grams total fat, 2 grams saturated fat, 88 milligrams sodium, 215 milligrams potassium, 213 milligrams phosphorus, 22 grams total carbohydrate, 8 grams sugar, 3 grams dietary fiber, 10 grams protein.