4 Steps to Accomplishing Your Goals

Back in January, I posted a series on my other blog about the goal achievement process I use to accomplish many things throughout the year. I also highlighted some stories from people who’ve accomplished big goals in their life or business.

This process works for goals of all kinds and has helped me see progress from the beginning stages to the completed goal.

Here are all the links to this practical series:

Step 1: Assess and Clarify
Step 2: Plan and Take Action
Step 3: Break Barriers and Collect Small Success
Step 4: Reflect and Celebrate

Series Stories:

What process do you go through when pursuing a goal?

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Take a deep breath – OSC: Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

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Take two or three deep breaths. The increase in oxygen will help you feel more alert and less stressed.

–Shelly Najjar, RDN, MPH
Registered Dietitian Nutritionist,
Masters of Public Health

Be sure to sign up to make sure you don’t miss future wellness tips.

How to pick the best sunscreen – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

Today’s quick tip comes from a video by WebMD, which provides timely and credible health and wellness information.

Wear sunscreen! Using the correct sunscreen protects against the harmful effects of the sun, including sunburn, early signs of aging, and cancer. In the video below, Chief Medical Editor Dr. Michael Smith explains the 4 qualities of the best sunscreen to choose.

Be sure to sign up to make sure you don’t miss future wellness tips.

Go outside for better health – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

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Go outside! Whether it’s for lunch, a quick walk, an outdoor meeting, or any number of other activities, being outdoors, especially in areas with green plants, helps improve mood, decrease stress, and provides opportunity for physical activity and social interactions.

–Shelly Najjar, RDN, MPH
Registered Dietitian Nutritionist,
Masters of Public Health

Be sure to sign up to make sure you don’t miss future wellness tips.

 

3 Health Lessons from Star Wars

Technology is your health accountability partner

R2-D2 and C3PO were created to help humans live better lives, and we have many tools that provide that same function today. From wearable tech and health-related apps that track steps, food, and medications to help you meet your health goals, to the availability of free recipes and health information online, technology makes it easier to live healthy lives.

Physical activity keeps you healthy

One of the most memorable scenes in the prequel trilogy was the fight between Yoda and Count Dooku. Yoda fights nimbly thanks to many hours spent in practice. Practicing martial arts (like light saber fights – or other more common activities like judo, karate, kickboxing, etc.) is just one way you can keep up your skills and meet the recommendation for 150 minutes of moderate physical activity or 75 minutes of vigorous activity each week.

Protect your skin

Those oversized hoods on the cloaks do more than create ominous shadows. They also protect the wearer’s face from the harmful effects of solar radiation. You don’t need to live on a planet with two suns to be exposed to UV radiation. Earth’s sun is the major source of UV rays for most people, but tanning beds or occupational hazards can also contribute to UV exposure. To protect yourself from the effects of UV radiation (such as dryness, wrinkles, dark spots, cataracts, and even cancer) wear sunscreen, sunglasses, and avoid indoor tanning.

What other health lessons did I leave out? Leave a comment…

“Enjoy the Taste of Eating Right”

Food by NickNguyen on Flickr
Photo Credit: Nick Nguyen (NickNguyen) on Flickr
Used unmodified under CC BY-SA 2.0 license

March is National Nutrition Month ®. This year’s theme is “Enjoy the Taste of Eating Right.” It focuses on “how to combine taste and nutrition to create healthy meals that follow the Dietary Guidelines recommendations” (Source: National Nutrition Month page on Academy of Nutrition and Dietetics website).

In a January press release, Constance Brown-Riggs, a registered dietitian and Academy spokesperson, said that “there is a whole world of tasty and nutritious foods available today that are just waiting to be discovered. Adding more nutrition and pleasure to each meal is as easy as expanding the range of foods you choose.”

The Academy offers these tips for trying new tastes in healthy meals:

At the grocery store:

When shopping, make it a point to try one new fruit, vegetable or whole grain every week. “You can start small by picking a different type of apple, a different color potato or a new flavor of whole-grain rice until you are comfortable picking entirely new things that you’ve never tried or heard of before,” Brown-Riggs says.

Eating at restaurants:

The next time you and your family head out to eat, choose a restaurant that features ethnic foods from Asia, Europe or Africa. These restaurants often feature menus filled with healthy options that will be new to you. “You can also find a local restaurant that specializes in using seasonal ingredients. Frequently you will be able to order your favorite dish but with a new and exciting flavor twist,” Brown-Riggs says.

Cooking at home:

Add variety to your staple dishes by varying the ways you cook them. Grill or broil the chicken you typically bake. Mash the potatoes you typically roast. Steam the vegetables you typically sauté. And get to know your spice cabinet. “A pinch of this and a dash of that can add a fresh zest to an old favorite,” Brown-Riggs says.

(Quoted from the above press release)

Here are several places to get tasty, healthy recipes (with a sample recipe from each):

Academy of Nutrition and Dietetics Recipe Page
-(sample: Cucumber-Mint Raita)

USDA’s SNAP-Ed Connection Recipe Finder
-(sample: Asparagus with Gremolata Sauce)

American Heart Association Recipe Page
-(sample: Devil’s Food Cupcakes with Almond-Mocha Topping on Raspberry Sauce)

American Cancer Society Recipe Page
-(sample: Greek Chicken with Tomatoes, Peppers, Olives, Feta)

Which nutritious foods taste best to you? Leave a comment below.

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