{"id":1305,"date":"2023-12-31T19:10:30","date_gmt":"2023-12-31T19:10:30","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1305"},"modified":"2023-12-31T19:12:22","modified_gmt":"2023-12-31T19:12:22","slug":"making-some-new-years-resolutions-this-year-for-your-health-make-them-successful-by-being-smart","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1305","title":{"rendered":"Making Some New Year\u2019s Resolutions This Year for Your Health? Make Them Successful by Being SMART!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1305\" class=\"elementor elementor-1305\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6b0e6fc4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6b0e6fc4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-75cfd458\" data-id=\"75cfd458\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7bd3c6f elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"7bd3c6f\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Making Some New Year\u2019s Resolutions This Year for Your Health? Make Them Successful by Being SMART!<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd78b92 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"bd78b92\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"169\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/12\/SMART.png?fit=300%2C169&amp;ssl=1\" class=\"attachment-medium size-medium wp-image-1306\" alt=\"Pink post-it with SMART Goals written on it\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/12\/SMART.png?w=1640&amp;ssl=1 1640w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/12\/SMART.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/12\/SMART.png?resize=1024%2C577&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/12\/SMART.png?resize=768%2C433&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/12\/SMART.png?resize=1536%2C865&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/12\/SMART.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3162e03e elementor-widget elementor-widget-text-editor\" data-id=\"3162e03e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Embarking on a journey towards better nutrition involves more than just good intentions. To turn your healthy aspirations into tangible, concrete achievements, it&#8217;s crucial to set goals that are SMART.\u00a0 SMART isn\u2019t just an adjective to describe your goals- it\u2019s an acronym: <\/span><b>S<\/b><span style=\"font-weight: 400;\">pecific, <\/span><b>M<\/b><span style=\"font-weight: 400;\">easurable, <\/span><b>A<\/b><span style=\"font-weight: 400;\">ttainable, <\/span><b>R<\/b><span style=\"font-weight: 400;\">elevant, and <\/span><b>T<\/b><span style=\"font-weight: 400;\">ime-bound.\u00a0 This acronym can help you craft a goal that is focused and clear, thus increasing your chances of success.\u00a0 Side note:\u00a0 SMART goals aren\u2019t limited to nutrition, this is a great tool when creating any goal, but, you know, nutrition is my area of expertise, so I\u2019m sticking with that for now.<\/span><\/p><p><b>Understanding SMART Goals<\/b><\/p><p><span style=\"font-weight: 400;\">As noted above, SMART stands for: Specific, Measurable, Attainable, Relevant, and Time-Bound. Let&#8217;s break down each component with some examples so you understand each piece before making a goal custom to your unique needs.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specific:<\/b><span style=\"font-weight: 400;\"> Clearly define what you want to accomplish. A specific goal answers the questions: What do I want to achieve? Why is it important? How will I achieve it?\u00a0 Instead of \u201cI want to eat better\u201d narrow the focus to a specific way to do that- \u201cI will eat more fruits and vegetables\u201d.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\">\u00a0<\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Measurable:<\/b><span style=\"font-weight: 400;\"> Establish criteria to quantify your progress and determine when you have reached your goal. Ask yourself: How much? How many? How will I measure my progress?\u00a0 \u201cMore\u201d is too hard to quantify and track, instead try: \u201cI will eat <\/span><b>5<\/b><span style=\"font-weight: 400;\"> servings of fruits and vegetables each day.\u201d<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\">\u00a0<\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Attainable:<\/b><span style=\"font-weight: 400;\"> Ensure that your goal is realistic and achievable. Something challenging but not so ambitious that it puts too much pressure or stress on yourself. Consider your resources and limitations.\u00a0 If you don\u2019t have an hour a day to workout, then don\u2019t make your goal an hour, or even 45 minutes.\u00a0 Start with 30 minutes a day.\u00a0 Going back to our example of fruits and vegetables, take a look at what you\u2019re currently doing.\u00a0 If you\u2019re only getting in 2 fruits a day, for example, maybe your goal is adding 1 serving of vegetables per day, or possibly 2.\u00a0 But it\u2019s unrealistic to think you can go from 2 servings to 6 servings without any issues or stress.\u00a0 Go slow, you can always adjust your goal later once you complete one.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\">\u00a0<\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Relevant:<\/b><span style=\"font-weight: 400;\"> Your goal should align with your overall objectives and be meaningful to you. Ask yourself: Is this goal worthwhile? Does it contribute to my long-term plan?\u00a0 I don\u2019t need to protein load unless I\u2019m planning on being a professional weight lifter.\u00a0 I don\u2019t need to worry about carb loading as I\u2019m not running marathons, so those don\u2019t need to be my goals, even if they are for other people. Fruits and vegetables are shown to be so beneficial in all the research for so many people.\u00a0 And 9 out of 10 people don\u2019t get enough of them, so if I\u2019m one of those 9, then this is a great goal.\u00a0 Make goals appropriate to YOU, don\u2019t let other people influence your goals.\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\">\u00a0<\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time-Bound:<\/b><span style=\"font-weight: 400;\"> Set a specific timeframe for achieving your goal. This adds a sense of urgency and helps you prioritize. Ask yourself: When will I achieve this? What can I do today?\u00a0 It takes 8 weeks to build a new habit, so maybe that\u2019s your time frame.\u00a0 But maybe that sounds too daunting. A week might be too short for you to give it a real try and work out all the kinks. 4 weeks perhaps?\u00a0 It is completely up to you.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">So our goal went from:<\/span><\/p><p><span style=\"font-weight: 400;\">\u201cI want to eat better\u201d to \u201cI will eat 5 servings of fruits and vegetables each day for 1 month\u201d.\u00a0 After that month is up, reassess.\u00a0 Was it successful?\u00a0 Do you like where you are now?\u00a0 Want to stay where you are, up it to 6 servings?\u00a0 Check that goal off and make a new goal?\u00a0\u00a0<\/span><\/p><p><b>Nutrition-Based SMART Goals<\/b><\/p><p><span style=\"font-weight: 400;\">Now that we know what all the letters stand for, and walked through making a goal, let\u2019s map out a few more examples of SMART goals so you can see it in action:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goal: Increase Vegetable Intake<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Specific: Consume vegetables daily, incorporating a variety of colors and types.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Measurable: 3 servings per day (1 serving is \u00bd a cup, or 1 cup leafy greens)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Attainable: Previously eating 1 serving a day.\u00a0 Adding 2 servings should be doable.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Relevant: Supports overall health by providing essential vitamins and minerals.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Time-Bound: Achieve this goal within the next 30 days.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goal: Hydration Improvement<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Specific: Drink water daily.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Measurable: 8 glasses (64 ounces)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Attainable: Increase water intake gradually, incorporating herbal teas and seltzer which is a nice change from plain water.\u00a0 Current intake is ~5-6 cups daily..<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Relevant: Hydration is essential for overall well-being and supports various bodily functions.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Time-Bound: Maintain this habit consistently for the next 60 days.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goal: Whole Grains<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Specific: Incorporate more whole grains.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Measurable: Half grains daily will be from whole grain sources.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Attainable: Read ingredient list to check what grains are whole (1st word will say \u201cwhole\u201d) and gradually swap out refined (1st word says enriched or bleached) grains. Currently only eating oatmeal as a whole grain, but can easily switch bread and pasta to whole grain.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Relevant: Supports heart health, gut health, and blood sugar control.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Time-Bound: Practice this habit for the next 45 days.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goal: Limit Added Sugar Intake<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Specific: Reduce consumption of added sugars.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Measurable: Less than 25 grams per day.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Attainable: Gradually replace sugary snacks with whole, natural alternatives.\u00a0 Currently eat a granola bar with added sugar that can be swapped for nuts, and sweetened yogurt that can be swapped for plain yogurt with fruit.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Relevant: Decreasing added sugar intake supports heart health and blood sugar management.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Time-Bound: Achieve this goal and continue for the next 60 days.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goal: Regular Physical Activity<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Specific: Engage in moderate-intensity exercise.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Measurable: 150 minutes per week.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Attainable: Start with shorter sessions and gradually increase duration and intensity.\u00a0 Currently walking about 60 minutes a week.\u00a0 Can add a workout on the weekends for another 60 minutes, then need to find a spot for a 30 minute session.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Relevant: Regular exercise complements a healthy diet, promoting overall well-being.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Time-Bound: Establish and practice this routine within the next 90 days.<\/span><\/li><\/ul><\/li><\/ul><p><span style=\"font-weight: 400;\">Setting SMART goals is a powerful strategy to turn your nutritional aspirations into reality. By applying specificity, measurability, attainability, relevance, and time-bound parameters to your goals, you create a roadmap for success. Remember, small, gradual changes are more sustainable in the long run. My personal preference after working with lots of clients is to make 2 goals at a time.\u00a0 You can make as many goals as you want, but too many goals at one time spreads you too thin.\u00a0 Imagine doing 2 goals at a time for 2 months, by the end of the year you can have improved your nutrition in 12 different ways.\u00a0 That\u2019s HUGE!\u00a0 You can certainly give this a go on your own, or if you need a little support or accountability, work with a dietitian!\u00a0 We\u2019ve created many goals for clients and can give you the resources you need to succeed!\u00a0 Just a thought:)<\/span><\/p><p><span style=\"font-weight: 400;\">We at Simple Start Nutrition hope you have a wonderful 2024 and achieve all the SMART goals you set for yourself!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Stay Happy, Stay Healthy<\/span><br \/><img decoding=\"async\" data-recalc-dims=\"1\" class=\"alignnone  wp-image-643\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=153%2C118&#038;ssl=1\" alt=\"\" width=\"153\" height=\"118\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1650&amp;ssl=1 1650w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=300%2C231&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1024%2C789&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=768%2C592&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1536%2C1184&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 153px) 100vw, 153px\" \/><\/p><p><span style=\"font-weight: 400;\">This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<\/span><a href=\"http:\/\/simplestartnutrition.com\/\"><span style=\"font-weight: 400;\">simplestartnutrition.com<\/span><\/a><span style=\"font-weight: 400;\">) to schedule an appointment to discuss your nutrition related needs.<\/span><\/p><p><br \/><br \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a652059 elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"a652059\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1296\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Food Journaling: Are You Missing Out on The Best Tool for Healthy Eating?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1311\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Stanford Study on Twins Determines Vegan Diet is Best for Heart Health, or is It?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Embarking on a journey towards better nutrition involves more than just good intentions. 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