Saturday, January 3, 2015

Ready, Set, Goals...

Setting wildly ambitious goals for eating healthy and losing weight doesn’t work for me, at least not in the long term, so I’m determined to set goals this year that are more doable, more realistic, but definite steps in the right direction. I want to set myself up for success. Big time.  

So, for starters, I’m not going to set goals for how I will eat for the next year, or even the next month for that matter. Today, I am going to set goals for how I will eat for the next week, starting Monday and going through next Sunday. I will re-evaluate next Saturday and see what adjustments I want to make for the following Monday through Sunday, adding or subtracting as needed from these original goals.

With that said, here are my first week’s goals:
  1. I will eat 2-3 servings of fruit a day and 7-9 servings of vegetables. I won’t be rigid in measuring exact cups of Romaine lettuce, etc. I will estimate servings, knowing that by striving to have this many fruits and vegetables every day, I will be doing better than I have in the past, at least on a consistent basis. This may be too many fruits or vegetables for you if you do not have fruits and vegetables regularly, so please, if you want to set a goal for how many you eat, do what works best for you with a medical professional’s advice. I will strive to eat a greater variety of delicious fruits and vegetables on a daily basis to keep things interesting and to up the overall nutrition level of the food I eat. I will elevate the status of fruits and vegetables in my diet, selecting a deliciously ripe tomato as part of a snack or the perfect pineapple to enjoy for dessert. 
  2. I will keep a food diary for the next week. I will write down what I eat, including estimated servings (but no calorie counts), and I will write my reasons for eating (hunger vs. boredom, impulse, etc.), noting my mood when I eat. I have found that the simple act of writing down what I eat makes me more conscious of eating to nourish and more conscious of the quantities I take in, and as a result, I more easily eat healthier and in lower quantities. Note that I am not banishing or restricting any foods right now, just becoming a more conscious eater in terms of eating to nourish and thrive. 
  3.  I will slow down when I eat and savor my meals and snacks. Too often, I eat so fast that I don't really taste or enjoy my food and have no sense of how much I’m eating. My goal for the next week, starting Monday, is to sit down when I eat and say a blessing over my food, then take a few relaxed breaths before I begin eating and treat my food as a meditation, savoring each bite. I am ready to enjoy my food more.  
It may seem crazy to some that I am setting such simple goals with no extreme drive to the finish line of losing all that excess weight, but the truth is, I’m already seeing results. In the last few days, with increased consciousness of what I’m eating and how I want to nourish my body, I’ve lost a pound with what seems no effort at all. And I already feel more energetic. I think this is going to work. 

An Invitation to Act: What is your #1 goal this week? #2? #3?  Write them down. I’d love to hear.
I'm posting my goals where I will see them often - on the fridge, the bathroom mirror, in my planner, and as a photo in my phone. Reminders like this help me stay focused and committed. 

Sneak Peek at Tomorrow’s Post: Sunday Inspiration – A Mini-Spiritual Feast for the Hungry Soul.


  1. One of my resolutions is to drink more water, and I've been doing a good job of that for the past week. Instead of pouring my usual Diet Coke in the morning and then having more as the day goes on, I've been making a big glass of ice water with lemon and refilling that.

    I'm not making the change just because of the deleterious effects of artificial sweeteners, but because I do believe that drinking so much Diet Coke has hampered my efforts to lose weight. I also know that drinking more water will be better for my skin, my sleep, and my mood.

    Though I gotta say--cutting out diet soda completely is not something I choose to do. I'm proud of myself for just cutting back significantly!

  2. Tracy, That's a great New Year's Resolution! I love water but probably still don't drink enough. I like your idea of having a big glass of ice water with lemon. Makes it more of a treat. I may buy some sparkling water and alternate between lemon and limes. I'm in complete sync with experimenting with cutting back instead of cutting out. I find that when I cut something out, especially cold turkey, it makes me a little crazed and cranky wanting that thing. Life is too short to always feel deprived. Keep me posted on how it goes and thanks for sharing.