New Year’s Resolutions…Just Be SMART!

10 01 2014

So, here’s the deal. Everyone takes the opportunity on January 1st to come up with resolutions for the New Year. These are usually lofty goals that

Cathy Shaw

Cathy Shaw

are impossible feats of unbelievable strength and will power that last, oh, about 24 hours, maybe a week or two if we are lucky. Typical resolutions consist of losing 20lb, eating “healthier”, exercising more, and getting more sleep. These are great thoughts, but they are vague, general statements that really don’t mean a whole lot. Great, you want to lose 20lb, but HOW are you going to do it? You need to put a little more backbone into that resolution!

Setting SMART goals:
Setting SMART goals can make following through with those resolutions much more tangible. SMART stands for specific, measurable, adjustable, realistic, and timed. HOW are you are going to get where you want to be? By setting goals that are:
Specific: clearly defined
Measurable: how long, how often, how much?
Adjustable: Goals can be changed or reset- don’t get upset if you miss your target.
Realistic: Be >70% confident that you can be successful- don’t set yourself up for failure.
Time-based: Goals that reach out past 6 months are too lofty to keep you motivated- set short term goals that can be evaluated every 1-3 months. Success in meeting goals builds confidence and motivation.

When setting goals for healthy behaviors, step back and think of a few things. Make the healthy choice the easy choice; set up your environment to lend itself to success. Keep smart choices within arm’s reach. Keep work out clothes at the end of your bed, in your office or in your car. Keep fruit, vegetables, lean protein and whole grains in clear containers at eye level (and the Doritos and Oreos in solid containers on the top shelf!). Keep a full, clean water bottle at your desk or in your car. Don’t put a lot of space between you and the right choice. Realize that when you are tired, cranky or overworked, you will be less likely to make a good choice!

What do SMART goals look like? Here are some good examples to get you started:
1. Start taking 2 minutes to log your food intake after each meal and snack daily.
2. Only allow fast food intake once a week for the next month.
3. Spend 15 minutes every Sunday morning to write a healthy grocery list before shopping (and never shop hungry!)
4. Pre pack 3 lunches at a time so they are grab and go in the morning before work.
5. Have at least 3 food groups at every meal.
6. Cut those high calorie coffee drinks to 2 times a week.
7. Substitute water for soda at least once a day.
8. Make a home cooked meal 1 more night per week.
9. Add one more serving of vegetables to your intake every day.
10. Once a week, try a new, healthy recipe.

All of these small, achievable goals can help lead you down the road to your resolution. So, take the time today….don’t you want to be SMART??

Some of these examples and more great goals to shoot for can be found at:

To help you meet goal #10, here is a great recipe for a New Year’s favorite. Everyone says that pork is good luck, so try Apricot Glazed Pork Loin Chops, and good luck with your New Year’s resolutions!

Apricot Glazed Pork Loin Chops

6 4oz lean boneless pork loin chops (~3/4 in thick)
1 Tbsp Olive oil
¼ tsp salt
¼ tsp pepper
1/3c apricot preserves
2 Tbsp honey mustard

Brush pork with olive oil; season with salt and pepper. Place on an aluminum foil lined broiler pan. Broil 5 ½ in from heat for ~6-7 mi each side or until desired doneness (make sure it’s cooked through!!). While pork chops are cooking, in a small sauce pan mix together apricot preserves and honey mustard and heat slowly until “syrupy”. Once the pork is done, plate pork and drizzle warm apricot glaze over each piece. Enjoy!
Nutrition information:
Pork: 239 cal, 9.85g fat, 2.8g saturated fat, 104mg cholesterol, 35g pro, 160mg sodium
Apricot glaze: 51 cal, 12.75g carbohydrate, 31mg sodium

This dish is great served with a fresh spinach and strawberry salad and a slice of warm whole wheat artisan bread!




2 responses

10 01 2014

I really liked the inspirational tips to get the new year started. We can all use some encouragement once in a while – I really enjoy reading your column!

16 01 2014

Glad you liked it! Thank you for taking this journey with us!

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