New Year Resolutions

Jan 21, 2010

Hope everyone is having a wonderful new year! My computer is not wanting to work with me this year so I haven't been able to get online recently. I ran across the following article regarding New Year Resolutions and wanted to share it with y'all!

RDs Weigh In

Are Your New Year's Resolutions SMART?

(Holiday Nutrition, Nutrition) Permanent link


            If you’re like most people, you ushered in the New Year a few pounds heavier and with feelings of guilt, frustration and even a little depression. And those with diabetes might have blood glucose levels that are out of control. “I can’t believe I let this happen” you think, as you struggle to put on those slacks that just won’t zip up. Your second thought is about resolutions. You resolve to eat better, exercise more, lose some weight and get your diabetes under control.


            But as you rush into those resolutions, be careful not to fall into what many health professionals call resolution dissolution. One survey suggests that 70 percent of people keep their New Year’s resolutions into February and only 20 percent maintain their resolutions into June or longer. People who fail at keeping New Year’s resolutions fail because they make them too broad. If you bite off more than you can chew, you’re likely to get frustrated–and frustration is the first step toward giving up. Instead you need to break your big goal down into smaller “bites” – more do-able steps that will gradually lead to success. You should also make sure your goals are smart–or S.M.A.R.T.                                        

            S.M.A.R.T. is a commonly used acronym that stands for specific, measurable, attainable, reasonable and timely—and helps you determine whether your goals are realistic and reachable.

Specific—A specific goal will provide answers to the following:

  • Who is involved?   
  • What exactly do I want to accomplish?
  • Where will the action take place? 
  • When?
  • Which conditions are needed to accomplish this goal ?
  • Why do I want to accomplish this goal?

For example, “control my diabetes” is a general goal. “I will check my blood sugars two hours after each meal at least three days per week,” is more specific.  It's also easier to measure than a broad, complex goal.


Measurable—Define goals you can measure. A measurable goal will provide answers to how much? how many? how will I know when the goal is accomplished? The better able you are to assess your progress, the better you can track your progress.   “If you say, I will work out for 30 minutes three times weekly,” you'll be able to measure your progress just by marking the calendar.


Attainable—Your goal should be something you feel you have a chance at accomplishing. It may take some effort to reach, of course, but the goal shouldn't’t be extreme. If you set the bar too high, you are setting yourself up for failure. Say, for instance, you tell yourself, “I will check my blood sugars before and two hours after each meal every day for the next six months.” That means that if you miss one occasion of checking your blood sugars over the next six months you will feel that you've failed.  A more attainable goal may be, “I will check my blood sugars two hours after each meal at least three days per week.


Realistic—A realistic goal is one based on your current situation. How much time do you have to devote to it?  Do you have everything you need to enable you to succeed? Is it flexible enough that it allows for unexpected changes in your routine?  “I will exercise weekly on Monday, Wednesday and Friday at 7 p.m.” is not a flexible goal. What happens if you have to go to a meeting and can’t work out at 7 o'clock on Wednesday?  Build some flexibility into your commitment. “I will work out three times weekly for 30 minutes” is both flexible and realistic.


Timely—A goal should have a starting point and an ending point, with enough time in between in which to realistically achieve the goal. The reason for a start date is obvious; you've got to start sometime. But the end date is important, too.  If your goal is to lose 10 pounds, you want to give yourself enough time to do it.  In this case, trying to do it too quickly will be unhealthy—and, again, you may be setting yourself up for failure and the disappointment that comes with it.     

            Don't give yourself too many goals at once; it can be overwhelming to make that much change. Instead, select those that you feel ready to address or that are most important, and work on them. It may be that you start with only one or two goals.  When you've met them, you can always add more.


Isopure Protein Jell-O Shots

Dec 18, 2009

It was so wonderful to see everyone's smiling faces at the support group/holiday social last night! A few people were asking for the recipe for the Isopure Jell-O shots which I have attached below!

Isopure Protein Jell-O Shots (ok for phase I – sugar-free clear liquids)

1 (6-ounce) box of Jell-O, flavor of your choice
2 cups boiling water
2 cups Isopure


1.    Add box of Jell-O to 2 cups boiling water
2.    Add 2 cups Isopure and stir
3.    Pour into 1 oz serving cups
4.    Chill in refrigerator until set  

We used cherry, raspberry and strawberry flavored Jell-O. The flavor of Isopure we used was Alpine Punch. You can mix and match flavors as you please! Let us know what you come up with!!!

Enjoy the outdoors

Nov 20, 2009

  Autumn’s cool weather and beautiful foliage is a call from nature to get outside, enjoy the scenery, and get physically active. One great event for fun family fitness is visiting a pumpkin patch and picking your own pumpkins and gourds. In addition, many pumpkin patch locations feature other activities, such as corn mazes and hayrides. The following link can help you find a pumpkin patch near you:   If you like this type of outdoor activity, you may wish to also visit this link: to find farm locations in your area that allow visitors to pick their own fruits or vegetables. Whether picking apples, pears, squash, peppers, or sweet potatoes, this is great way to connect with nature, burn some calories, and come home with healthy, nutritious foods. Try canning to preserve your favorite varieties for the rest of the year, or grow your own harvest fruits and vegetables and enjoy eating them even more.

Healthy Holiday Eating (

Nov 20, 2009

Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits. With a little attention, however, you can make it through the holidays without losing track of your healthy lifestyle.  

Is it true that the average person gains 5 pounds between Thanksgiving and New Year’s Day?   People often do gain weight during the holidays, but how much weight? One 2000 study of 195 adults showed an average holiday weight gain of between three quarters and one pound. However, 14% of those studied gained five pounds or more. In this study those who were overweight or obese gained more holiday pounds than those who were normal weight.   This research showed that holiday weight gain explained over half of the annual weight gain for those who were in the study. So, while most people gain less than a pound during the holidays, this weight gain is probably one cause of weight that creeps up from year to year.  

I have been losing weight successfully for 6 months. I’m dreading the holiday season because I know I’ll gain weight. What can I do to prevent it?   The best advice is to change your mindset. Rather than focus on continuing to lose weight during this 6-week period, focus instead on not gaining weight. Consider yourself successful if you continue to exercise regularly and don’t gain any weight. Remember-the holiday season should be enjoyable, and fine food is one of the pleasures of the season. Instead of depriving yourself, allow yourself to splurge on those foods that make your holiday season meaningful. Enjoy your favorites in small amounts, and try to cut back in other ways. And make an effort to keep your exercise schedule on track.  

I’ll be traveling during the holidays and can’t get to my gym. What can I do to stay active?   Of course continuing regular exercise during the hectic and sometimes stressful holiday season can help you maintain your weight and your sanity. If you are a true “gym rat”, most gyms will allow you to pay per visit as a guest, although sometimes at a hefty fee! Walking, running, or stair-climbing are easy when you are traveling-you can do these activities almost anywhere. For resistance training, check your sporting goods or on-line stores for rubber resistance bands. They slip easily into a travel bag, are lightweight, and can be used to strengthen and tone almost any body part.   You may need to adjust your expectations for holiday exercising. Try to be flexible and understand that you may not work out according to your normal pattern. Try to sneak in exercise whenever you can, by taking a walk after a large meal, for example. Be sure to get back to your regular exercise routine when you return home.
I always overeat at holiday functions. Can you give me some tips to help keep me on track?   There are many ways to keep your calorie intake under control during the festivities. Try these tips and see which ones work for you:  
  • Survey the entire table before you take any food. Decide what foods are worth eating and what can be ignored, and then stick to that decision. Why waste calories on foods that don’t bring you pleasure?
  • Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge.
  • Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks that can have up to 500 calories per cup.
  • Sip a large glass of water between every alcoholic drink or non-alcoholic punch or eggnog. This will help keep you hydrated and you’ll drink fewer calories by the end of the night.
  • When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu. When you are a guest, bring along a lower-calorie dish to share.
  • Try not to hang out near the food. Find a comfortable spot across the room and focus on people instead of eating.
  • Watch your portion sizes. Don’t cover your plate completely with food. In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better.
  • Drop out of the “clean plate club”. Leave a few bites behind every time you eat, especially if you are eating something you don’t really care for. 
  • Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.
References:   Roberts SB, Mayer J. Holiday Weight Gain: Fact or Fiction? Nutr Rev 58(12):378-9, 2000.  

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Houston, TX
Mar 25, 2009
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