Client Spotlight: SMART Goals

Marci Anderson - Monday, November 30, 2009

When I started working with my client Mary she was feeling overwhelmed and frustrated.  She had a long history of feeling like a failure when it came to setting and achieving goals.  After some good discussion, my feeling was that Mary had continued to make the same goal for 15 years.  I asked her if that paticular goal was helpful to her and she came to the realization that it actually hadn't been helpful.  The goal hadn't helped her eat healthier or exercise with consistency.  I explained to Mary that goals are supposed to motivate us and helps us, not drag us down or cause us to feel awful!  After a bit of persuading on my part, we decided to shift gears to find some more helpful goals.  We based these new goals of the SMART acronym.  Goals ought to be:

S: Specific-the what, why, and how of the SMART goals setting pattern.

M: Measurable- it needs to be something that can be measured so you can see progress.

A: Attainable- Challenging but achievable. 

R: Realistic- This doesn’t mean easy but do-able.

T: Timely- Set a time frame.  This helps you to track your goals and helps you to know whether or not you are actually doing the work.  Remember, there is a difference between short and long term goal.  Short term goals ought to help you reach your long term goals.

Mary's Old Goal: Lose 10 pounds.  In my opinion, this did not meet any of the criteria for a SMART Goal.
Mary's New Goal: Eat two pieces of fruit and two pieces of vegetables per day.  This meets all of the criteria above.  In fact, she just sent me an email letting me know that she's met that goal nearly every day since we set it together two months ago!  Whoohoo- that's what I call progress.

Remember, goals can be modified.  If a goal isn't helping you to make positive lifestyle changes, ditch it and make a new one that suits you better.

If you'd like some feedback on your own nutrition and exercise goals, send an email to your friendly neighborhood nutritionist in Cambridge.  Marci (marci@marciRD.com)   
 

Comments (0) | Trackbacks (0) | Permalink

Holiday Weight Gain....

Marci Anderson - Tuesday, November 24, 2009

Are you sick of the articles and news reports talking about holiday weight gain?  I am.  But in my profession, it's a conversation that I simply can't avoid.  And to be realistic, most people are pretty stressed out about the amount of food-related celebrating this season brings.

If you are looking for simple tips and tricks to avoid holiday weight gain, google it.  There are a bizzilion blog posts and articles written on the topic.  But what I will try to offer you is a re-cap from the newsletter article I wrote and sent out a week or two ago.  In fact, I can sum it up in one word, perspective.

Thanksgiving is a single day.  And most of us will likely eat more than we normally do on that day and that's ok.  I personally feel that that is part of "normal eating."  The problem truly lies in the fact that holiday celebrating seem to span several days, weekends, and even weeks! 

So as the holidays approach, it may be helpful for you to remember that holiday celebrating should be enjoyed.  But seek to balance out those days of special foods rather than letting it bleed into every other day that follows....

Another thing to consider is that there are many other things than food to indulge in this season: counting your blessings, reconnecting with friends and neighbors, reaching out and giving to those around you. Do your best to take care of your body with lots of rest, plenty of movement, and days of balanced eating.
 

Comments (0) | Trackbacks (0) | Permalink

Sports Drinks

Marci Anderson - Monday, November 23, 2009

On Saturday I had a great time teaching a workshop at Wu Dao Kung Fu on fueling for exercise and everyday living.  One of the things we discussed was using sports drinks for hydration, a topic that I thought others might be interested in as well. 

I see people sipping on powerade, gatorade, vitamin water, etc. all the time.  One thing to consider is that the purpose of the extra sugar and electrolytes is to replenish what is lost during extensive and very vigorous exercise.  So I typically recommend using those types of drinks if you are exercising vigorosly for more than an hour.  If you are exercising less than that, plenty of water along with a diet rich in whole fruits and veggies is likely sufficient.
 

Comments (0) | Trackbacks (0) | Permalink

Upcoming Workshop

Marci Anderson - Friday, November 20, 2009

I just wanted to let you know that I'm giving a workshop on Saturday, November 21st entitled "Fueling for Life & Performance." If you are interested, check out this flyer and don't hesitate to email with any questions you might have.
 

Comments (1) | Trackbacks (0) | Permalink

Thanksgiving Food Preparation Tips

Marci Anderson - Thursday, November 19, 2009

Alright, you've got 7 days until the Thanksgiving feasting begins.  If you are a bit inexperienced in the kitchen, Thanksgiving may feel a bit overwhelming!  However, I was just forwarded a link to a fantastic resource developed by Alice Henneman at the University of Nebraska-Lincoln. 

This link has articles on:
■Planning ahead for Thanksgiving Day
■Where to call for help on Thanksgiving Day
■How to prepare a turkey
■Food safety questions
■Carving a turkey
■How to make turkey gravy (complete with YouTube video instructions)
■Stuffing
■Pumpkin pie
■Tips for traveling safely with Thanksgiving foods
■Recipes for leftover turkey
■Preparing meats other than turkey
■Kids' Corner (Thanksgiving coloring sheets, games, jokes)

There's no better way to learn a new recipe or a new skill then to jump in and go for it.  And with these resources at your fingertips, you might perform better than you think!
 

Comments (0) | Trackbacks (0) | Permalink

Fitness Fact: Exercise & Diabetes

Marci Anderson - Monday, November 16, 2009

Since it is Diabetes Awareness Month, I wanted to share with you a bit of information regarding diabetes and exercise.  And if you don't have diabetes, keep reading!  Chances are, you already know someone or will know someone diagnosed with this serious disease.

Did you know that exercise acts just like insulin?  Insulin is the key that allows blood sugar to enter into the cells of our body.  A person with Type I diabetes doesn't supply enough insulin and a person with Type II diabetes doesn't seem to respond to the insulin their body does supply.  Incidently, exercise can help people with either type of diabetes manage their blood sugar.

So whether you are healthy, have pre-diabetes, or have already been diagnosed with diabetes- get your body moving!  I'm not talking about hours at the gym, 30 minutes of walking everyday is enough to give your body the health benefits of exercise.  But if you already have diabetes, here are a few pointers to beginning an exercise program.

1.) Always talk to your doctor first.
2.) Check your blood sugar before you exercise (read this helpful article from The Mayo Clinic for more details).
3.) Check your blood sugar after you exercise
4.) Start slow and start small.  You aren't in a hurry, slow and steady wins the race and every step counts!
5.) Try walking with a buddy.  This may help you feel safe and stay consistent.

Exercise is the #1 tool for chronic disease prevention and boosting your mood and energy levels today.  Whether it's playing with your kids, raking leaves, or participating in a walk for charity you gotta' move it!
 

Comments (0) | Trackbacks (0) | Permalink

Homemade Facials & Face Masks

Marci Anderson - Friday, November 13, 2009

I recently received a fabulous gift to get a facial at Le Pli spa in Harvard Square.  While I'd love to say that this happens frequently, I would be lying.  But while I was there, my estetician Helen gave me some great pointers for keeping my skin healthy with some cheap, easy, and fun at-home facials and masks.

I find it amazing that the elements for maintaining healthy skin (Vitamins A, C, E, B complex, lecithin, etc.) can be found in our very own cupboards!  I found a couple of great article online to get you started.

This first article from about.com seemed to be the most well-organized and simple list of face treatments so I'd recommend starting there.

But this article was also fun, as it listed out masks by age (best mask for your 20's, 30's, 40's) and some other interesting ideas.

Prior to writing this blog post, I decided to give an at-home treatment a whirl.  I started with the "natural exfoliant for all skin types" (see below).  I mashed up a little brown sugar, olive oil, and a bit of water to form a paste.  I gently rubbed it into my skin then rinsed with a wash cloth.  Then I followed with a bit of moisturizer and was amazed at how my skin felt...smoother than a baby's bottom!  No more expensive exfoliator for me....

So rather than letting the winter blues take over your skin- brighten it up with a kitchen concoction that is fun, cheap, and easy.  Enjoy!

Natural exfoliant for all skin types
Mix a tiny amount of brown sugar with olive oil in your palm. Once it turns into a paste, massage into your face. Cure chapped lips by mixing brown sugar with honey and massaging into lips. (Lena Korres, founder of Korres Natural Products, and makeup artist Jemima Kidd, in the July 2008 issue of Cosmo)
 

Comments (1) | Trackbacks (0) | Permalink

Product Showcase: Frozen Edamame

Marci Anderson - Tuesday, November 10, 2009

Since this month is Diabetes Awareness month, I wanted to showcase a produce that makes for great low-carbohydrate, high-protein snack.  Most of us tend to snack on high carb items like fruit, granola bars, and crackers.  These types of snacks can make it very hard for a person with diabetes to keep good control over their blood sugar.  But edamame is a tasty and often over-looked treat that is a great option for those keeping on an eye on their carbohydrate intake.  Plus it's down-right delicious, even kids love it.

Trader Joe's carries two types of edamame, shelled and still in the pod.  The shelled edamame is great for recipes and the edamame still in the pod is fun for snacking.  Whatever you choose, cook a few servings at once, toss with some salt, and keep it on hand for easy eating.  That way you don't have to boil a pot of water every time your snack tooth starts talking.

I recently made a fantastic salad (thanks to a recipe from my friend Kate) using the shelled Edamame from Trader Joes.  I served with pre-marinated tofu and whole wheat couscous from Trader Joes as well (boy, I sound like I'm selling something don't I?).  While the salad was marinating I sliced my tofu and whipped up my couscous in the microwave.  The whole ordeal took about 20 minutes.  Delicious!

Corn & Edamame-Sesame Salad

Dressing:
2 T. toasted sesame oil
1 T. rice vinegar (or any vinegar works fine)
2 t. tamari or soy sauce


Salad:
2 c. frozen, shelled edamame
1 c. fresh corn (1 or 2 ear, depending on the size) or partially frozen corn
2 T. toasted sesame seeds
Generous pinch of salt

DIRECTIONS:
Bring a a big pot of water to a boil. Meanwhile, whisk all the dressing ingredients in a medium-size mixing bowl.

Boil the edamame for 3 minutes. Add the corn and boil for another 2 minutes. Drain into a colander and run under cold water until cool enough to touch. Add the edamame and corn to the dressing and toss to combine. Add the sesame seeds and toss again. Salt to taste. Cover and chill at least 15 minutes. Yum!

For a heartier salad add some sliced avocado.  Or wrap up in lettuce cups for an easy appetizer.  Also makes a great side to any Asian-inspired entree.  Enjoy.


Also, check outthis article for some more nutrition info about edamame.  I happen to love that it's a delicious legume packed with fiber, vitamins, minerals, and protein. :)
 

Comments (1) | Trackbacks (0) | Permalink

November is Diabetes Awarenenss Month

Marci Anderson - Friday, November 06, 2009

This November, join the American Diabetes Association in a national movement to Stop Diabetes.
November is American Diabetes Month®—a time to shine a spotlight on a serious disease that leads to potentially life-threatening complications such as heart disease, stroke, kidney disease, blindness, and amputation.

This year, we need to take a bolder, more audacious approach to American Diabetes Month. Consider that:
•24 million children and adults in the United States live with diabetes
•57 million Americans are at risk for type 2 diabetes
•1 out of every 3 children born today will face a future with diabetes if current trends continue
We ask you to join the American Diabetes Association in launching a national movement to Stop Diabetes – help us confront it, fight it, and most importantly, stop it.

Here's how you can become involved:
•Share. Inspire others to join the movement by sharing your personal story. Visit stopdiabetes.com and join us on Facebook and Twitter to learn about all the exciting ways to be a part of the Stop Diabetes movement. Invite your family, friends, and co-workers to join this effort as well.
•Act. Whether you want to walk*, bike* or simply tell a friend, there will be many ways to help us build momentum for the Stop Diabetes movement.
•Learn. The American Diabetes Association has many resources throughout the country to help Stop Diabetes. If you, or a loved one, already have diabetes* or are at risk* for developing it, we can provide medical, lifestyle and motivational information to prevent this disease from taking control of your life and the lives of those around you.
•Give. Sign up with your local American Diabetes Association office to help raise money for diabetes research, federal and state advocacy and public education.

This month I'll be providing a few tips that you can use if you have diabetes or know someone who does.  Stay tuned!

 

Comments (0) | Trackbacks (0) | Permalink

1

Boston Web Designer