Happy New Year! I hope you're off to a solid start toward your weight management goals, starting with solid SMART goals. We've talked about SMART goals before, but it's worth your time to double-check that your goals are indeed SMART before we move on to two common traps that can trip you up.
So, be sure that your goals are Specific (you know exactly what, when, and how much you expect yourself to do), Measurable (something you can objectively count or measure), Achievable (things that you can actually accomplish), Reasonable (things that you can realistically accomplish, given your lifestyle, health, etc.), and Time-Oriented (your goals should have a reasonable, relatively short time frame -- a day, a week, a month, at which time you re-evaluate and re-set your goals).
Now, let's take a look at two common traps to SMART goal success:
The False-Hope Syndrome
Have you heard the expression, "Hope for the best, prepare for the worst"? When many people develop their SMART weight loss goals, they tend to lean toward hoping for the best. That's reasonable, as feeling full of hope for the future makes it easier to launch new goals. Unfortunately, it also means that it's all-too-easy for new goals to be unrealistic. Then, when those unrealistic goals aren't reached, it's easy to get discouraged and give up, rather than re-evaluate the goals.
Planning Fallacy
Closely related to false-hope syndrome, planning fallacy is when we fail to take into account just how challenging it will be to accomplish a particular task. In the construction industry, it's common to add an additional 30% to any estimate, whether it's materials, labor, or time. If you've ever painted your living room, remodeled the kitchen, or overhauled your backyard, you've probably discovered the truth of this estimate.
There's no guesstimate for how much additional time and effort you'll need to put into weight management goals, but consider some of the common challenges to successful weight management: If you decide to walk the dog every afternoon, how will you handle rain or snow? What will you do if it's snowing or raining or windy? What if your dog is sick or injured, or you're sick or injured? It takes time and energy to work through the challenges that you can predict --- and be prepared to manage the challenges you can't predict right now, too.
So, how can you avoid false-hope syndrome and planning fallacy? First, be certain that your goals are Achievable, and avoid goals like "lose 10 pounds by the end of January," which you may or may not be able to achieve. Although you can influence weight loss, you're not actually in complete control of when or how much weight you can lose, particularly in a specific time frame.
Then, double-check that your goals are Realistic by thinking about the consequences of each of your goals. For example, if you're upping your water intake, you'll need to plan ahead for when and where to get and drink more water, but you'll also need to think about when and where you'll go to the restroom more often.
Finally, be sure you have a Time-Oriented goal -- and your time frame truly works for you. If a particular task is especially challenging for you, then working toward accomplishing it day-by-day, for three days, or perhaps for seven days is appropriate. If you're reasonably skilled at a task, or you're committed to it, then following through for a longer period of time can work. Either way, set aside a day and time to evaluate how things have been going, and re-set your goals.
Tuesday, January 6, 2015
Tuesday, December 30, 2014
Recipe: Hoppin' John Soup
This soup is based on ingredients traditionally served in the Southern United States on New Year's Day to ensure a prosperous new year, but my family likes this recipe so much we enjoy it all year long. It takes about 2 hours to make in the pressure cooker, but requires very little hands-on time. If you don't have a pressure cooker, you can prepare it on the stove top or slow cooker--just extend the cooking time by several hours.
Ingredients:
1 tablespoon bottled minced garlic
¼ teaspoon fresh-ground black peppercorn mix
8 cups water
1 pound black-eyed peas
1 ham steak, diced
1 (14-ounce) can diced tomatoes, undrained
Hoppin' John Soup
Ingredients:
2 tablespoons olive oil
1 small onion, quartered and thinly
sliced1 tablespoon bottled minced garlic
¼ teaspoon fresh-ground black peppercorn mix
8 cups water
1 pound black-eyed peas
1 ham steak, diced
1 (14-ounce) can diced tomatoes, undrained
2 cups fresh collard greens, chopped
1 tablespoon Frank’s hot sauce
Directions:
Heat olive
oil in pressure cooker on SAUTE. Add onion, garlic, and pepper, and sauté 5
minutes, or until just tender. Add water, peas, and ham steak, and cook on HIGH
pressure for 45 minutes. Allow steam to escape, then add tomatoes, greens, and
hot sauce. Cook on SIMMER for at least 5 minutes (soup is improved by simmering
for 30 minutes).
Tuesday, December 23, 2014
Dialectics: Awareness, Acceptance and Change
I've been reading about a relatively new behavior theory called dialectics recently. Greatly simplified, dialectics is grounded in radical acceptance; that is, being fully aware and accepting oneself, others, or a situation, without judgment, blame, anger, or justifications. Once we radically accept, we can move along to the heart of dialectics, which is grounded in finding a perfect balance between acceptance and the need for change.
I'll be the first to agree that both radical acceptance and balancing acceptance and change are challenging skills. That said, both are ideas that are essentials in our weight management journey.
How? Being fully aware is at the core of mindfulness--and mindfulness is at the core of healthy eating. Although you can lose weight by following a strict diet instead of being aware of hunger and fullness, it's hard to eat that way indefinitely. In fact, that's a major reason most people end up regaining weight after dieting. When people learn how to eat mindfully -- being fully aware of what, when, why, and how much they are eating -- weight management becomes a comfortable lifestyle, rather than a painful temporary change.
The core of dialectics -- the ability to balance acceptance with change -- is inherent to other elements of successful weight maintenance. The most obvious example is body pride. Many people neglect their body until they become fed up with their appearance, then plunge into a strict diet, as though they deserve to be punished for their appearance. It makes more sense to accept that your body is an amazing and wonderful creation, while simultaneously recognizing that a healthier lifestyle would show respect for that creation -- that is, finding a balance between acceptance and change.
A less obvious connection is the relationship between dialectic thinking and motivation. Simply put, motivation is the answer to the question, "Why bother?" When you're trying to juggle a long workday, an hour-long commute, three kids, a dog, and two cats, squeezing in a workout and a healthy dinner demands some motivation! If we can't find a balance between why we need to change and accepting our body as it is right now, it can be all-too-easy to say, "Why bother? I'm already fat and dumpy. I've always been overweight. It'll always be this way!"
Dialectic thinking allows us to think, "Well, right now I'm fifty pounds heavier than I've ever been, and I accept that. I wasn't eating healthy or physically active for many years. But now, today, I'm taking better care of my body, and one way I'm doing that is by eating more meals at home, and walking the dog with the kids every evening." In other words, dialectic thinking helps us be more patient -- with ourselves, with others, and with the process of weight management.
How can you put dialectic thinking to work for you? Good question! Here are some ideas:
I'll be the first to agree that both radical acceptance and balancing acceptance and change are challenging skills. That said, both are ideas that are essentials in our weight management journey.
How? Being fully aware is at the core of mindfulness--and mindfulness is at the core of healthy eating. Although you can lose weight by following a strict diet instead of being aware of hunger and fullness, it's hard to eat that way indefinitely. In fact, that's a major reason most people end up regaining weight after dieting. When people learn how to eat mindfully -- being fully aware of what, when, why, and how much they are eating -- weight management becomes a comfortable lifestyle, rather than a painful temporary change.
The core of dialectics -- the ability to balance acceptance with change -- is inherent to other elements of successful weight maintenance. The most obvious example is body pride. Many people neglect their body until they become fed up with their appearance, then plunge into a strict diet, as though they deserve to be punished for their appearance. It makes more sense to accept that your body is an amazing and wonderful creation, while simultaneously recognizing that a healthier lifestyle would show respect for that creation -- that is, finding a balance between acceptance and change.
A less obvious connection is the relationship between dialectic thinking and motivation. Simply put, motivation is the answer to the question, "Why bother?" When you're trying to juggle a long workday, an hour-long commute, three kids, a dog, and two cats, squeezing in a workout and a healthy dinner demands some motivation! If we can't find a balance between why we need to change and accepting our body as it is right now, it can be all-too-easy to say, "Why bother? I'm already fat and dumpy. I've always been overweight. It'll always be this way!"
Dialectic thinking allows us to think, "Well, right now I'm fifty pounds heavier than I've ever been, and I accept that. I wasn't eating healthy or physically active for many years. But now, today, I'm taking better care of my body, and one way I'm doing that is by eating more meals at home, and walking the dog with the kids every evening." In other words, dialectic thinking helps us be more patient -- with ourselves, with others, and with the process of weight management.
How can you put dialectic thinking to work for you? Good question! Here are some ideas:
- Practice mindful eating: Forego distractions (driving, TV, Internet, etc.) while you're eating. Observe what, when, why, and how much you're eating. Enjoy your meal!
- Look at your body in the mirror, and choose a particular body part or area to focus on (your stomach, thighs, buttocks, etc.). For every negative thought or emotion you notice, come up with a positive thought or emotion about that same body part or area.
- Take a few minutes to sit down and just breathe. Then, ask yourself what you're feeling, and what you most need. Make a plan to nurture yourself -- without using food (unless you're actually feeling hungry).
Tuesday, December 16, 2014
Recipe: Hot Spiced Cider
I've prepared this recipe for years, because it's both nearly calorie-free and delicious, making it easy for me to pass on high-calorie drinks that are so popular this time of year. Plus, it's simmered with fruit and spices, which are loaded with phytochemicals that are good for you. I use my slow cooker, so I can make it ahead of time and keep it hot while decorating for the holidays, or when company's visiting. As an extra bonus, it fills the house with a sweet-spicy aroma!
If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).
Hot Spiced Cider
Ingredients:
2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced
Directions:
Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.
If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).
Hot Spiced Cider
Ingredients:
2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced
Directions:
Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.
Tuesday, December 9, 2014
Top 5 Tips for Handling the Holidays
Christmas is almost here, and New Year's Eve is fast approaching! As we head into these final weeks of the year, losing -- or even maintaining -- weight can be a real challenge. So, let's take a look at...
Donna's Top Five Tips for Handling the Holidays
1. Stay active. This is not the time of year to worry over whether you're logging enough time in the gym, or getting enough steps on your pedometer. All that matters in these last two weeks of December is whether you are moving around as often as you can. Organize a family walk, have a dance party, go caroling, or start a tennis or bowling championship with friends and family using your gaming system. If all you can manage is a ten-minute walk, don't sweat it. Get up and get walking!
2. Plan ahead for balance. There's no better time than the holidays to think about what really matters, and make sure your actions are in line with your beliefs. Contrary to popular belief, you don't have to do everything perfectly, attend every party, or drink eggnog and eat fruitcake. You do have to set limits, though, so you can actually enjoy the activities that matter most to you.
3. Manage stress. The holidays, for all their joy and wonder, can also be a difficult time. The general hustle and bustle, societal expectations, loneliness and loss, financial worries, and many other concerns can ramp up in December. Break out your assertive communication skills. Take time for yourself. Ask for help when you need it.
4. Up your water intake. It's one of the simplest things you can do during the holiday season, but it's often overlooked. Staying hydrated is good for your mood, helps you avoid headaches, and does wonders for dry skin. Drinking water also gives you something to do with your hands, instead of eating or drinking at get-togethers. In addition, all that extra water gives you an excuse to head to the restroom, where you can take a short sanity break!
5. Write it down. Whether we're talking about a food record, physical activity, or any other aspect of weight management, you'll find it easier to focus on -- and reach -- your goals if you keep track. Write down your goals, and keep them where you'll see them throughout the day. Keep track of how it goes as the day progresses. Don't worry about being perfect. Learn from what happens, and build on your successes.
Regardless of what holidays you may be celebrating this time of year, I wish you and yours all the best, and hope you enjoy a happy, healthy December! :)
Donna's Top Five Tips for Handling the Holidays
1. Stay active. This is not the time of year to worry over whether you're logging enough time in the gym, or getting enough steps on your pedometer. All that matters in these last two weeks of December is whether you are moving around as often as you can. Organize a family walk, have a dance party, go caroling, or start a tennis or bowling championship with friends and family using your gaming system. If all you can manage is a ten-minute walk, don't sweat it. Get up and get walking!
2. Plan ahead for balance. There's no better time than the holidays to think about what really matters, and make sure your actions are in line with your beliefs. Contrary to popular belief, you don't have to do everything perfectly, attend every party, or drink eggnog and eat fruitcake. You do have to set limits, though, so you can actually enjoy the activities that matter most to you.
3. Manage stress. The holidays, for all their joy and wonder, can also be a difficult time. The general hustle and bustle, societal expectations, loneliness and loss, financial worries, and many other concerns can ramp up in December. Break out your assertive communication skills. Take time for yourself. Ask for help when you need it.
4. Up your water intake. It's one of the simplest things you can do during the holiday season, but it's often overlooked. Staying hydrated is good for your mood, helps you avoid headaches, and does wonders for dry skin. Drinking water also gives you something to do with your hands, instead of eating or drinking at get-togethers. In addition, all that extra water gives you an excuse to head to the restroom, where you can take a short sanity break!
5. Write it down. Whether we're talking about a food record, physical activity, or any other aspect of weight management, you'll find it easier to focus on -- and reach -- your goals if you keep track. Write down your goals, and keep them where you'll see them throughout the day. Keep track of how it goes as the day progresses. Don't worry about being perfect. Learn from what happens, and build on your successes.
Regardless of what holidays you may be celebrating this time of year, I wish you and yours all the best, and hope you enjoy a happy, healthy December! :)
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