Tag Archives: Goal Setting

Get Inspired: Step UP Participant’s New Year’s Resolutions!

Step UP and Go would like to thank everyone who shared their New Year’s Resolutions with us in January via Facebook and Twitter! It is so encouraging to hear what our participants are planning to accomplish in 2013. Here are some of their inspiring stories:

Mary Mimi workin her Zumba attire!

Mary Mimi workin her Zumba attire!

Mary Mimi Rorie shared her goals which include everything from more Zumba to hitting the treadmill and weights twice a week. She has been doing Zumba for 2 years already (very impressive!) but says she needs to add some variety to burn those calories! The best part is; Mary is 51 and says she is “motivated and ready to rock and roll.” She also ski’s on the weekends and recognizes that consistency is the key to success.

Kimberly Coca-Moore stated simply that she would like to eat healthier this year, commit to exercising three times a week and most importantly, “carve out a little time for myself each day.”

Shaunie Wyatt shared, “My New Year’s Resolution is to eat more greens and exercise more.” She plans to keep this up by using a “buddy plan;” finding someone who shares the same goals to keep her accountable.

Betsy Lawrence

Betsy Lawrence

Betsy Lawrence is going to walk a half marathon, and to get there she will be doing a lot of walking and Jazzercise!

Bo Apele’s New Year’s Resolutions are to open a 3rd Real Estate office and to donate at least $10,000 to Spokane charities! Hint, there are a lot of physical activity events (runs, races, etc.) that benefit local charities. Why not take on two worthwhile endeavors in one!

Jill Weiszmann

Jill Weiszmann

Jill Jasion Weiszmann is going to continue her workouts at Healthy U and increase her heart and body strength even more than she already has since her heart attack in January. She will accomplish this by continuing her workout program with the Deaconess Healthy U/Cardiac Rehab program.  Jill says, “It’s an awesome program. I’ve been incredibly successful thanks to all of the great nurses and  support I receive there. 13 more days and I’m off ALL heart medication since my heart attack last January. I’m on a countdown!”

For more information on the Healthy U program please visit The Deaconess Website.

Katie, our prize winner!

Katie, our prize winner, and her daughter!

Katie Stahl is our prize winner! For sharing her New Year’s resolution with us she was randomly selected to win a $10 Target Gift Card and the book A Year of Being Healthy.

Katie has a few New Year’s Resolutions, but the one that she is really working on is cooking at home. She says, “So many times I come home from work and make excuses of why fast food is a good option. This year i am striving to make dinner at home at least 6 days a week. This is important for so many reasons, but the one that is most important to me is my daughter. Childhood obesity is an epidemic in the United States and I do not want to contribute to that statistic.” Katie is working towards this goal by making a weekly menu and getting all fresh veggies on her weekly Friday grocery store excursion.

Thank you again Step UP users for sharing with us, your stories are truly inspiring!

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How You Can Improve Eating Behavior in 2013

New Years calanderJust in time for your New Year’s Resolution, this great article provides a few tips to help keep you on the right track for 2013!

Courtesy of The Atlanta Journal-Constitution

By Carolyn O’Neil

If you’ve banned bonbons and sworn off french fries, I don’t need to tell you that New Year’s diet resolutions are among the most popular self-improvement declarations.

But the trouble with telling yourself to make big changes — whether it’s with food or finances — is that it only takes a few slip-ups and you’re back to your old tricks again. That’s why nutrition experts say don’t be so rough on yourself, because adopting healthier eating behaviors takes some time.

In her new book, “The Food Lover’s Healthy Habits Cookbook,” registered dietitian Janet Helm writes, “One recent study found that it takes an average of 66 days before a new habit becomes automatic.”

She adds that long-term behavior change is the result of small victories and little daily tweaks. For instance, when ordering a veggie omelet, ask the kitchen to double up on the veggies and halve the cheese to shave off significant calories and add fiber and nutrients.

Sometimes a new habit means continuing to enjoy the splurge foods you love, but less often.

“Eat your special foods in reasonable amounts,” registered dietitian Jill Nussinow suggests. “If you love cheesecake and eat it a few times a year, that’s fine. Love great croissants? Eat them occasionally, as in when you go to Paris or the best bakery around.”

Be specific

Diet declarations such as “I’ll never eat out again!” are just way too broad to be believed. Helm advises being as specific as possible so goals are action-oriented. For instance, instead of “I’ll be more active,” she suggests “Get up 30 minutes earlier so I can walk in the morning before work.”

Or, let’s say you love Southern foods. Rather than promising to back away from bacon totally, learn to enjoy Southern flavor favorites in moderation.

Resolve to eat more

While most folks think of nutrition improvements as a list of the things they’re not supposed to eat, registered dietitian David Grotto has come up with the lists of food you should be eating more to be healthier.

In his new book, “The Best Things You Can Eat,” he ranks nutrient-rich foods “For everything from aches to zzzz.” For instance, Grotto’s top foods for lowering cholesterol fall into three categories: whole grains, berries and legumes. Garlic, apples and olive oil make the list, too.

Another happy side effect of eating more healthy foods is that they keep you feeling full while crowding out the junk foods and fast foods you may be trying to consume less of in 2013.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” Email her at carolynoneil@aol.com.

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