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Whether you are of Catholic or Christian faith or not, you likely know that today is Fat Tuesday, or Mardi Gras. Its roots lie in the Christian calendar, as the “last hurrah” before Lent begins on Ash Wednesday. Ash Wednesday kicks off a period of 40 days of fasting or giving up certain indulgences as a form of sacrifice that ends on Easter Sunday.

I’m not going to discuss religion; however, fasting is often a part of Lent as well as many other religious holidays throughout the year. Fasting diets vary tremendously – there are juice fasts, bread and water fasts, raw food fasts and some fasts devoted to prayer or meditation only.

As a dietitian working in the world of cancer, I’ve been asked many times, “Can I fast?”. The reasons this question comes up are broad, but this question is important to address.

Consider these tips before thinking about a fast:

• Drinking enough fluids is essential when taking some cancer medications. Some medications are broken down by the body via the kidneys and drinking plenty of fluids is critical to preventing damage. Other medications may have a diuretic effect (causing water loss), and not drinking fluids could make the side effects worse or increase your risk of dehydration.
• Avoiding dehydration is very important. One of the most common side effects of cancer treatment is dehydration. Diarrhea and vomiting are risk factors for dehydration. Not eating or drinking on top of other side effects can lead to dehydration very quickly.
• If you take insulin or diabetes medications, fasting may cause low blood sugar. Talk with your physician who prescribes medications before making any changes to your diet. Low blood sugar can cause nausea, dizziness, weakness, confusion, and eventually seizures or coma.
• Fasting will not “detoxify” your body. Some fasts claim that they will cleanse the body of toxins; however, there is no science to prove that fasting removes toxins from the body, or that the body even needs to undergo detox. Our bodies do a good job of removing toxins naturally through the liver, colon, kidneys and sweating.
• Protein and nutrients found in foods help you recover from cancer treatments. Fasting will limit nutrients critical for healing. Inadequate nutrition will not only slow recovery after each treatment, but may lead to weight loss, which will make recovery even more difficult.

Generally speaking, fasting is not recommended during cancer treatment. Most importantly, talk with your physician before starting any fast.

No matter whether you are in the midst of cancer treatment, done with treatment or simply reading this to reduce your risk of cancer, Valentine’s Day is an excellent reason for us all to enjoy a sweet treat.

I know what you may be thinking. Sugar is bad. Sugar feeds cancer. Sugar makes me gain weight.

Well, not necessarily (see my previous blog for info on sugar & cancer).

If you keep the serving size small, enjoy it at the end of a meal, and make sure it has fiber, fat and /or protein, you can enjoy a treat occasionally without the guilt.

My treat will come in the form of dark chocolate this Valentine’s Day. Why dark chocolate? As the chart below shows, natural cocoa powder and dark chocolate have the highest amount of antioxidants (ORAC rating).

Natural Cocoa Powder (1 oz.)

• ORAC Rating =
• Calories = 72
• Fat (g) = 3.5
• Saturated Fat (g) = 2
• Carbohydrates (g) = 15.5
• Sugar (g) = 0.5
• Caffeine (mg) = NA

Dark Chocolate (1 oz.)

• ORAC Rating = 6,992
• Calories = 150
• Fat (g) = 9
• Saturated Fat (g) = 6
• Carbohydrates (g) = 17
• Sugar (g) = 13.5
• Caffeine (mg) = 18

Cocoa (dry) (1 oz.)

• ORAC Rating = 6,360
• Calories = 112
• Fat (g) = 1
• Saturated Fat (g) = 0
• Carbohydrates (g) = 24
• Sugar (g) = 20
• Caffeine (mg) = 6.5

Semi-sweet baking chips (1 oz.)

• ORAC Rating = 5,425
• Calories = 136
• Fat (g) = 8.5
• Saturated Fat (g) = 5
• Carbohydrates (g) = 18
• Sugar (g) = 1.5
• Caffeine (mg) = 17.5

Milk Chocolate (1 oz.)

• ORAC Rating = 2,464
• Calories = 150
• Fat (g) = 8.5
• Saturated Fat (g) = 5.5
• Carbohydrates (g) = 17
• Sugar (g) = 15
• Caffeine (mg) = 6.5

Chocolate Syrup (1 oz.)

• ORAC Rating = NA
• Calories = 73
• Fat (g) = 0
• Saturated Fat (g) = 0
• Carbohydrates (g) = 17.5
• Sugar (g) = 14.5
• Caffeine (mg) = 5

If you want to join me in my chocolate pursuit this Valentine’s day, keep these facts in mind:

• Choose a dark chocolate with a high percentage of cacao. Dark chocolate with 85% cacao (cocoa) will be about 15% sugar. A chocolate with 60% cacao will have 40% sugar. Milk chocolate typically has about 40% cocoa and 60% sugar. The higher the percentage of cacao, the more antioxidants present.

• Keep the serving size small. One ounce of dark chocolate contains about 150 calories. One quality dark chocolate bar may be 3 ounces (or 450 calories)!

• White chocolate is not really chocolate. White chocolate is a blend of cocoa butter (fat) and sugar. There is no cacao, or cocoa, in white chocolate. No cacao = no antioxidant benefits.

• Add fruit for fiber and more antioxidants. Melt a high percentage dark chocolate in the microwave, wash some fresh berries and serve!

• Dark chocolate may trigger reflux. It’s high in fat (cocoa butter) and contains a small amount of caffeine. If you are having trouble with reflux or nausea, put the chocolate on hold for now.

• Chocolate comes from plants. For those looking for more justification–plants-based diets may reduce the risk of many types of cancer.

Looking to learn more on the health benefits?  Check out this article from WebMD.

Sometimes in what I like to call ‘cancerland’, we get so focused on treating the condition at hand, that we sometimes forget about the importance of taking care of our most important organ – our hearts.

As a healthcare provider who worked in a specialty like cancer care for 10 years, my perspective shifted. Treating only those with cancer skews the world around you. If I didn’t know better, I would think cancer was the leading cause of death in the United States.

And I would be wrong.

According to the American Heart Association, by age 80, over 80 percent of both men and women will have some form of cardiovascular disease. Deaths have declined from heart disease in the past 20 years, but despite advances in treating heart disease, it still takes more lives than any other other illness.

Smoking, lack of exercise, uncontrolled diabetes, obesity, and poor diet are all risk factors for heart disease that we can change.

February is Heart Month. Aside from wearing your red dress, celebrate by making these changes in your diet to help lower your risk of heart disease AND cancer:

• Cut animal fat. Literally, cut the fat and skin off meat before you eat. Choose low-fat or fat-free milk, cheese and yogurt. Use less butter, cream, and bacon.

• Choose protein-rich foods with less fat. Chicken and turkey breast have less fat than dark meat poultry. Lean cuts of beef and pork often contain the word ‘loin’ – think sirloin or tenderloin. Add more dried beans, egg whites and nuts for protein with less fat.

• Eat more fruits and veggies. This likely isn’t news to anyone, but what you may not know is that the fiber in fruits and veggies may help reduce your total cholesterol, and lowering your cholesterol may reduce your risk of heart disease. Plus, all those fruits and veggies have plenty of cancer fighting nutrients. Avoid frying them, and you can’t go wrong.

• Make grains whole. You can start by replacing white rice and pasta with brown rice and whole wheat pasta. Eventually, experiment with less common grains by adding barley to soups and replacing rice with quinoa. These grains are “whole” because they contain the outer shell of the grain often removed or pulverized in processing.

• Ditch the salt shaker. According to the American Heart Association, healthy adults should have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon). People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes, or chronic kidney disease should have no more than 1,500 mg of sodium a day. That’s a very low-sodium diet. If you are currently on cancer treatment, this may not apply for many reasons, so ask your physician or dietitian before reducing your salt intake.

“Eat food. Not too much. Mostly plants.”

So are the wise words of author Michael Pollan whose book In Defense of Food should be required   reading for all. There is no doubt that plant foods can reduce the risk of many of the diseases, including cancer. But how do you begin?

I know from my own experience that the concept of “eating a plant-based diet” can sound overwhelming, especially if you are in the midst of cancer treatment.

It can create alarm as the thoughts go through your mind. Does this mean no more meat? Do I have to go vegetarian? What about chocolate? Does this mean eating chicken and beef caused my cancer?

No, you don’t have to turn vegan or vegetarian, but you might want to eat less meat. The American Institute on Cancer Research has a simple recommendation for eating a plant based diet: Fill your plate with 2/3 plants and 1/3 animal foods. And do this daily.

And yes, you can eat chocolate (it does come from the cacao plant); however, you might want to choose a better variety. Generally speaking, dark chocolate labeled 70% cacao or higher has much less sugar and more cancer fighting antioxidants. (For a great free video on the basics of quality chocolate, check out the Rouxbe Cooking School.)

Over the past 10 years, I’ve slowly incorporated more plant foods by tasting new foods and learning to cook vegetables in new ways. A plant-based diet will not happen overnight. It takes time, self-education, trial and error and experimentation to learn what will and won’t work for you, your family and your lifestyle.

Ready to get started? Check out these super simple tips:

• Buy frozen berries and peaches. Thaw and add to yogurt or oatmeal or keep frozen and blend into a smoothie.
• Stuff a low-fat cheese omelet with diced sautéed bell peppers, tomatoes, onions, garlic and jalapeno.
• Buy a large bag of tangerines or oranges in season and make your own fresh squeezed juice.
• Keep small cans of low-sodium vegetable juice handy for a quick serving of vegetables.
• Snack on raw vegetables with hummus.
• Add nuts and seeds to salads.
• Eat low-sodium bean or lentil soup for lunch.
• Top your pizza with veggies then add a big salad.
• Sneak diced or pureed veggies into your favorite casserole. Most people won’t even notice!
• Top a baked potato with salsa, green and red peppers, onions, broccoli, and low-fat cheese.
• Experiment with green leafy vegetables. Try adding a few leaves of kale, chard, mustard greens, collard greens, dandelion greens, or any others to your regular salad mix.

Perhaps it’s the post-holiday sugar binge guilt. Or trying on last summer’s swimsuit for a winter getaway   only to find it no longer fits. Or seeing a few extra pounds on your chin in the holiday family photo. No matter what the reason, low-carb diets are a common solution for New Year’s weight loss resolutions.

I’ve talked about low-carb diets with patients, friends and family now for over 10 years – but have never been on one myself. And surprisingly, it’s one diet that never, ever goes away. Someone, somewhere, is always talking about starting a low-carb diet. This week, it was one of my friends.

Being a dietitian, it’s tough at times to just play the friend or daughter role. I know too much. Weight loss counseling is something I’ve been paid to do, and I feel the need to share what I’ve learned. It’s hard to bite my tongue when the subject of diets comes up, especially when I’m eating meals with friends and it’s the talk of the dinner table.

Done the right way, low-carb eating can be incredibly healthy. Loading up on low carbohydrate vegetables at meals can boost the diet with cancer-fighting nutrients, including vitamins and minerals that may even fight off the common cold. By choosing lean baked or broiled fish and poultry, adding small servings of fresh fruit and including healthy fats from avocado, olives, nuts and seeds, you can avoid the unhealthy aspects of very low carb diets while still reaping the benefits of these foods.

Low carb diets do lead to weight loss – primarily due to water loss from breakdown of stored carbs as glycogen. In addition, low-carb diets often become low calorie as well, as the higher fat, higher protein foods lead to more satiety and eating less.

As a runner, I rarely restrict carbs as I need the stored energy for long runs. But, as luck would have it, I’m taking time off from my running routine for a short time and this situation got me thinking. Perhaps the recent discussion with my friend inspired me? Now might just be the time to experiment with recipes and new ideas to broaden my knowledge about healthy alternatives to high-carb foods when the topic does come up again.

Care to join me? Here’s five ways to get started:

• Cut out liquid sugar. Ditch the fruit juice, lemonade, sweet tea and sodas. If you want to drink something besides water, try club soda with a squeeze of fresh lemon or lime, unsweetened flavored teas or black coffee.

• Find a healthy substitution for your sweet tooth. It’s unrealistic that you will never eat dessert again, so why not experiment to find a healthy low-carb alternative? My low-carb dieting friend made a fascinating but not-so-tasty concoction of natural peanut butter, whey protein and vanilla last week, and I’ve vowed to find a better solution. Stay tuned for the recipe and in the meantime, try plain Greek yogurt or cottage cheese with a few berries.

• Cut the salty, fatty carbs. Have a craving for chips and dip? Load up on fiber instead with a low-carb tortilla cut into pieces and toasted under the broiler, topped with homemade guacamole made from avocado, onions, tomato, jalapeno and cilantro. If it’s salt you are after, try a quarter cup of lightly salted almonds.

• Swap mashed potatoes for mashed cauliflower. I‘ve never liked cauliflower by itself, but make it taste like mashed potatoes? Count me in. Use light cream cheese and less butter in the recipe and you have not only less carbs, but less calories too.

• Bake bread made with almond flour or flaxseed meal. I’m a big fan of Ezekial bread that has no added sugar or flour (in the freezer section at your local grocery); however, I bought some flaxseed meal and will give homemade bread with fewer carbs a shot this weekend!

I’m a snacker. On any normal day, I eat halfway between breakfast and lunch, and again around 3-4 p.m. My stomach is growling and I’m legitimately hungry, so I eat. Lesson learned: this also keeps me from overeating at lunch and dinner.

Whether you are a fan of snacks or not, what are the best choices when it comes to snacks between meals? A good rule of thumb: Include protein and fiber with every snack.

Where do we get protein and fiber? Protein is found in red meats, fish, poultry, cheese, eggs, milk, yogurt, beans and legumes, nuts, nut butters and soy/meat alternatives. Fiber is found is fruits, veggies and whole grains. Combine the two and you have a snack!

If you are currently on cancer treatment, your body needs more protein for healing, and the extra fiber may help ease constipation from nausea and pain medications. If you are done with treatment, or looking to maintain or lose weight, protein and fiber will help keep food in your stomach longer, delaying digestion and keeping you satisfied for the next two or more hours.

But what do you choose?

This depends on your taste buds, your food preferences and your energy level for food preparation, but here are my favorite combinations:

• Peanut butter with fruit. Peanut butter goes well with sliced apples or bananas.  Bananas are less labor intensive if your energy level is low. Crack open a jar of creamy natural peanut butter (with no added sugar or unhealthy fats), a knife, a small banana and you are set!

• Grapes and sliced cheese. This sweet and salty combo goes even better with a glass of vino; however, if you are unable to drink alcohol due to medication or treatment, simply enjoy without. Try different varieties of grapes and cheeses to see what suits your palate best. Whole Foods often has free cheese samplings each week if you have one nearby and the energy to go explore!

• Plain Greek yogurt with berries. Greek yogurt is rich in protein and lower in sugar than other yogurts. Taste different brands to see which you like best. Since berries are out of season, buy them frozen and thaw in the refrigerator overnight. If this concoction needs a dash of sweetness, add one individual packet of raw sugar to the berries overnight and serve!

• Hummus with cucumbers and red bell pepper strips. If you can make your own hummus in a food processor, this will taste even better; however, if you only have the time and energy to buy the pre-made version, that will work too. Try to find a brand of hummus with few preservatives, slice your veggies, and you are good to go!

• Homemade trail mix. My favorite combination is cashews, pistachios, almonds and dried tart cherries. Let your imagination guide you to try new combinations. Toss in a few dark chocolate (70% cacao or greater) chips, or experiment with different nuts and dried fruits for variety!

One disclaimer: If you have resolved to lose weight this year, adding snacks will add calories.  Be sure to increase your activity, decrease your portions at meals and/or keep snacks small to keep your calories in check!

For the first time in a while, I started a grocery budget for the New Year. This week I managed to come in $4 under budget and was ecstatic. As a dietitian, I frequently hear people say, “Eating healthy is just too expensive.”

I can argue this statement both ways, but I truly believe with proper planning, you can eat right and stick to a budget.

If you are undergoing cancer treatment right now, budgeting can be even more of a challenge. Not only is the act of eating challenging on its own, but finding the funds to buy food can be tight with increased costs of copays, fuel, parking, travel and medications.

So where do you begin? 

Plan for the week ahead. Take an hour or two each week and plan out the upcoming week. If you are having a lot of fatigue, have a friend or family member help you. Which meals will you eat out? Which meals will you eat at home? What will you eat at home? How much food will you need for these meals? Use this plan to make a grocery list.

Stick to your list at the store. If you buy more food than you need, it may spoil before you can eat it, which is a waste of money. Impulse buys can also be expensive, as we often don’t think about the cost, but rather think, “that sure looks good!”

Don’t go shopping hungry. This goes back to #2. Hunger leads to impulse buying.

Use coupons. Although the time involved in extreme couponing may not be possible right now, simply scouting the Sunday paper, coupon mailers or coupon websites may be enough to save you a few dollars. Do you have friends who want to help? Give them your grocery list and ask them to find coupons!

Brown bag It. I can’t tell you how many times I’ve met with patients in the clinic or infusion room who are hungry because they didn’t think about bringing food along for their 4-8 hour infusion. What happens then?  The family or staff goes to the closest fast food restaurant, vending machine or café to get overpriced and/or unhealthy food. Include easy-to-pack foods on your grocery list to carry along to you appointments – yogurt or pudding cups, fresh fruit, pre-cut raw veggies with individual packs of hummus, cheese and crackers and sandwich ingredients all travel well!

Buy store brands. If the store brand is available and has comparable ingredients, buy the store brand. Large chains now carry organic products in comparable store brands too!

Only buy produce you can eat in five days or less. Tossing fresh produce out is like throwing dollar bills down your garbage disposal. If you eat one piece of fresh fruit per day, don’t buy any more and only buy for the next five days so the fruit doesn’t spoil.

Substitute beans for meat when you can. Dried or canned beans or legumes make a great substitute for meat in soups and casseroles. A one pound bag of lentils may cost around $1.00, whereas a pound of lean ground beef may cost around $5.00!

Check out your local farmers’ markets. Unfortunately, winter is off season for markets here in Atlanta, but come spring, visit a local market in your area to buy produce directly from your neighbors. The produce may not only be cheaper, but will also be fresher (which means more nutrients)!

Buy produce items that are local or regional and seasonal. Local or regional produce is often cheaper as there is less transportation cost tied into pricing. For seasonal fruits this winter, stock up on Florida oranges, tangerines, pomelos and grapefruit. For vegetables, look for Georgia grown Brussels sprouts, cabbage, collards, kale, leeks, spinach, sweet potatoes and turnips!

Sign up for loyalty cards. My Kroger Plus card saved me $10.00 this week and I didn’t have one coupon! At some stores you may also get personalized coupons for future trips.

Join a wholesale club. This doesn’t work for everyone, but if you have a large family, buying food in bulk can save money. Most wholesale clubs, like Sam’s, Costco or BJ’s, send weekly flyers with coupons and offer discounts beyond food (including cheaper prescription medications too)!

In just a few days, the New Year will be here. Your favorite jeans or pants suddenly aren’t as easy to button as they were just a few weeks ago. Many of us will once again vow to achieve lasting weight loss in a healthy, safe way.

But what does it take to succeed?

As a dietitian who is currently at a healthy weight, I’ve been told that I can’t understand what it’s like to be overweight. Well, the forty pounds I gained in college and eventually lost did give me some experience. I don’t have all the answers for everyone – personally or professionally; however, I can share what I learned along the way:

• Find enthusiasm within you, not from the calendar. Don’t plan to lose weight just to make a New Year’s Resolution. Do your research, invest some time into planning, and step forward when you are mentally and physically ready. My wake up call came in the spring one year after college graduation. I can’t explain it. I just decided it was time for a change. You too will know when the time is right.

• Know why you want to lose weight. Losing weight just because your spouse or partner wants you to usually leads to resentment and frustration. Choose to lose for health reasons, to fit into a favorite suit, or to be able to ride bikes with your children. For me, I wanted to have more energy, look better in clothes and be a good example for my future clients. Everyone’s motivator is unique – I challenge you to find yours.

• Post your reasons for weight loss, along with a picture of when you were thin, on your refrigerator. A visual can be very motivating. Especially when you head to the fridge for that late night snack.

• Plan for obstacles and decide, in writing, how you will face them. Brainstorm potential challenges and ideas for ways to handle them. Co-workers tasty treats, cravings for your favorite high-calorie foods and celebrations will be a lifelong challenge. You need a plan in place.

• Pay yourself for your success. Put $1.00 aside each day you participate in 30-60 minutes of physical activity. When you reach your first goal, buy yourself something that isn’t food related such as a new handbag, exercise equipment, or a new clothing item in a smaller size!

• Aim for long-term results. Set a realistic weight loss goal for three to six months. If you would like to lose one pound per week, then set a goal of 12 pounds in three months, realizing you may have some small fluctuations along the way. I started my focus on weight loss in 1998. It took me three years to reach my goal, with some ups and downs along the way, but the weight stayed off.

• Schedule time for yourself. The most common reason people give up is that they don’t have the time. If weight loss is important to you, schedule the steps necessary for success—exercise, meal planning, food journaling—into your daily routine.

• Write it down. Yes, everything you put in your mouth should go on paper (or your favorite food journal website or app)—candy, gum, beverages, the scoop of cookie dough. I’ve done this off and on over the years and it’s always insightful. Track what you eat and you will instantly notice habits you can change.

• Don’t let friends or family get in your way. Do this for yourself, not others. Tell people in your life how important losing weight is to you and that you have made a commitment. You may even convince someone to join you.

•  Find a good support system. Whether in person or over the internet, seek out others who are working towards the same goals as you. This will give you someone to turn to for motivation when times are tough.

•  Make lifestyle changes that you can live with for the rest of your life. If you love cheese and eliminate it, you may end up binge eating. Be realistic and choose to eat your favorite food less often. If you hate spin classes, choose a different form of exercise. Over time, I’ve learned that I prefer to exercise outdoors. I hate the gym. So I choose activities that I can do outside like tennis and running.

•  Never, never, ever give up! No one is perfect. We all make mistakes and have set backs. Even the dietitian. You will fall along the way at some point. I promise. Get back on your feet and realize tomorrow is a new day.

In less than two weeks, a new year and a new beginning will be here. Whether you are going through cancer treatment, finished with treatment or simply looking to reduce your risk of cancer, a new year can be a significant milestone – the end of one cycle, and the beginning of another.

How will you greet the New Year? What will you do this year to improve your health? Not all resolutions have to be overly ambitious.

Consider trying one of these healthy suggestions:

Taste new fruits and vegetables.

Visit your local grocer’s produce section and identify two foods you have never tasted or don’t think you like. Google the food and find a recipe, then make it for your family or friends. Thanks to a foodie colleague this year, I helped prepare parsnips for the first time (yum!) and learned that I liked Brussels sprouts if they are roasted (I had only ever had them boiled and was not a fan). It’s easy to get into a food rut. Venture out.

Hike one of Georgia’s national parks.

Part of the Chattahoochee-Oconee National Forest is right here in Atlanta and includes waterfalls and the base of the Appalachian trail, offering over 400 miles of trails. Hit the trails to see new sights, get some exercise, breathe some fresh air, or catch up with a friend.

Participate in a charity walk /run.

If you are interested in training for an endurance race, check out the Leukemia & Lymphoma Society, who provides training for individuals via Team in Training. If you aren’t up for training for an endurance event, sign up for a local 5K (3.1 miles) walk/run and a Couch to 5K training program.

Ride your bike or walk at the Silver Comet trail.

The Silver Comet trail travels west through Cobb, Paulding and Polk counties. This quiet, non-motorized trail is for walkers, hikers, bicyclists, roller bladers, horses, dog walkers, and is wheel chair accessible. The trail is paved and starts in Smyrna. Use the buddy system on less crowded parts of the trail for safety.

Schedule your annual physical.

If you don’t have a primary care doctor, find one. Visiting your doctor annually lets them get to know you better and helps to identify potential health problems in their earliest stages, leading to a better chance for recovery.

If you are currently undergoing cancer treatment, I realize you probably can’t think past this week, let alone think about next year. Setting goals is not a priority – getting through treatment is.

If you are lucky enough to be done with treatment, or if you are simply looking to live a healthier lifestyle to reduce your cancer risk, you may be at a point where you can think about resolutions for the approaching New Year.

Almost everyone has goals, whether professional or personal. A few years ago, I set a goal to do a half-marathon to raise money for the Leukemia & Lymphoma Society in memory of my father. I love to travel, and try to go to at least two places I haven’t been each year. For me, goal-setting gives me something to look forward to, a purpose, and a focus when I need one.

Maybe you hope to lose 20 pounds in 2012? Or fit into a pair of pants you have outgrown? Maybe you want to train to walk the Susan G. Komen 3 Day?

No matter what your long term goals are, right now keep your focus on short-term goal(s) that you CAN achieve in January.

Where should you start? Keep it S.M.A.R.T!

S=Specific

Instead of just saying, “I want to lose 20 lbs” or “I’m going to walk more” determine an exact short-term goal. Be more specific and say, “I’m going to increase my activity by wearing a pedometer and walking 5000 steps daily during the month of January.”

M =Measurable

Is the goal something you can measure? If your goal is to walk 5000 steps per day (5000 steps = roughly 2.5 miles), a pedometer will help you measure your success! If you don’t want to wear a pedometer, you could map out a 2.5 mile walking route using a website such as Running Map. Keep a daily log to hold yourself accountable!

A=Attainable

Be honest with yourself. If you haven’t been walking in over a year, perhaps 5000 steps per day will be too difficult. Maybe 2000 steps (1 mile) is more achievable? If you aren’t sure, set your goal lower the first week, see how you feel, then reassess your goal for week two!

R=Realistic

If you know that Mondays and Wednesdays are very hectic, then perhaps walking 5000 steps those days is not achievable. To stick with your goal, modify your plan and walk 10,000 steps two days per week to still meet your monthly goal.

T=Timely

Place a deadline on your goal. Set at least one short term goal (one month away) as well as long term (three to six months away) goals. January is a great time to start!

As with any lifestyle change, always consult with your physician before starting any new diet or exercise program.