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Setting Healthy Goals
Ruth Sullivan Keene State College Dietetic Intern
November 2013
ObjectivesO Set SMART, realistic goalsO Choose effective strategies O Identify barriers and solutions
O Tools: O WorksheetO 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 GoalsO S: SpecificO M: MeasurableO A: AttainableO R: RealisticO T: Timely or time bound
Sample Goal 1O THIS: I want to go to bed by 10 pm
every weeknight for one week
O NOT THIS: I want to get more sleepO NOT THIS: I want to reduce my
stressO NOT THIS: I want to lower my blood
pressure
Sample Goal 2O 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 moreO NOT THIS: I want to lose weight
Sample Goal 3O 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 SolutionsO ResourcesO Reward
Reward Yourself
Health IssuesO WeightO Blood SugarO CholesterolO High Blood PressureO Your personal
issue:_____________________
Note about diabetesO The recommendations on the
handout are geared for pre-diabetesO If you’re on insulin, make sure to
talk to your doctor or registered dietician before making dietary changes.
Ideas for Health GoalsO Eat regular balanced meals and
snacksO Eat breakfastO Manage stressO Increase physical activityO Increase fiber-rich foodsO And many, many more possibilities
Your Turn
Share
For More InformationO Article on Setting SMART Goals O See “Making Healthy Changes”
handout:O WebsitesO BooksO Smartphone Apps
EvaluationO Please fill out comment card and
leave it with me today….
Questions?
SourcesGeneral Food and Nutrition Information Online: Worlds Healthiest Foods at www.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/
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
Harvard Health Publications. 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
Blood Sugar: Mayo Clinic. Diabetes Diet. http://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=2