• S = Specific
• M = Measurable
• A = Action-oriented
• R = Realistic
• T = Timely

If the goal is “lose weight” it isn’t a SMART goal (doesn’t really meat any of the SMART guidelines except, maybe, realistic – we’ll presume it is realistic).  Let’s try again: lose 15 pounds.  Still not completely SMART.  One more time: lose 15 pounds by June 1 by working out at least five times a week and reducing my calorie intake by 500 calories per day.  That one is a bit longer, but it is also SMART.

• S = specific: has an amount of weight, due date, and details for working out and calorie intake
• M = measurable: weight, date, number of times to workout and calories to cut are all measurable
• A = action-oriented: the workout goal and calorie amounts are both actions to help achieve success
• R = realistic: we’ll presume all of the items listed are realistic
• T = timely: has a due-date to help with accountability

Second, big goals – like the one above – should also be broken into smaller goals.  These smaller goals help make the big goal achievable.  The smaller goals should also follow the SMART guideline.  Smaller goals can cover any timeframe from a day to a couple of weeks.  Continuing with the previous example, a couple of smaller goals could be:

• Go to bed by 9PM to be able to get enough sleep and get up at 5AM Monday, Tuesday, Thursday and Friday to work out for an hour for the next three weeks.
• Pack lunch and snacks for tomorrow and include choices such as yogurt, fruit and light string cheese.

Both of these smaller goals meet the SMART guidelines.

Saturday I had the pleasure to informally talk about nutrition to a group from Legion Fitness & Development.  It is a boot camp-style group (although I don’t think that’s quite the right term for what they do) who had just finished up a two hour special training.  We met over breakfast.  I decided to talk about a few tips for the holiday eating.  I thought you might enjoy these tips, too.  They bring together a few of the things we’ve talked about this year.

1. Decide where you want to spend your calories. If I love chocolate cake, why would I spend my calories munching on sugar cookies just because they are there?  Those sugar cookies can add up quickly to additional miles I’ve got to run to keep them from attaching themselves to my hips.  Think about those special foods you love and only get this time of year.  Those are the places to spend your calories rather than on every day foods you eat out of stress, boredom, to make someone else happy, etc.  Plan ahead of time what those foods are and how much of them you can eat.  Then, stick to your plan.
2. Use a smaller plate and check your portion sizes.  If you can, serve yourself on a smaller plate.  We eat first with our eyes and that will give your brain a queue that there is a lot of food on your plate.  If necessary, sneak a dessert plate for your main course and wash it off before dessert.  Also, remember you can use the palm of your hand to monitor portion sizes.  Your palm (not fingers, too) an inch high is about 3 – 4 ounces of protein and also a good marker for starchy vegetables (potatoes, corn, sweet potatoes, etc.).  And, remember – we live in a society of abundance.  Don’t take a bunch of extra food because there might not be enough.  For most of us, there will be enough left over for second and third servings both on the big day and in the days after.  We tend to eat what is on our plate.  Shortcut over-eating by having less on your plate in the first place.
3. Give yourself a gift. One of my favorite presents each year is a gift I give myself on Christmas – a workout.  I make a point of going for a walk or run early in the morning – before breakfast and opening gifts.  This gives me time to reflect on the day ahead and a chance to count my blessings (its also fun to be out and see the neighborhood kids trying out their new toys).  Take some time for yourself and get in a workout.  It only takes 20 to 30 minutes.  Get out of the house and take a walk or run.  You can go alone or take someone else who needs a break with you (maybe the dog?).  A workout is a great escape from the craziness that may be going on and a time to hit the pause button.  Then, you can return refreshed and ready to go.

I hope you have a special holiday season.

It seems like everyone has heard Oprah has fallen off her weight-maintenance waggon. It has been reported she is up to 200 pounds and mad at herself for her weight gain. Honestly, it can be a good lesson for we “mere mortals” that maintaining weight loss is a challenge. Even those with all the tools and resources to be successful can have difficulty maintaining weight loss. What is the biggest lesson to learn from Oprah’s slip? That maintaining weight loss is all about what goes on in your head – its not about the food.

Oprah had the good fortune to have a chef, trainer, etc. and a whole lot of people watching her gain and lose weight. Talk about accountability! But, if she, just like everyone else, didn’t have her head in the game of maintaining her weight, it just wasn’t going to happen. Maintaining your weight or weight loss is hard work. It is something you have to think about a vast majority of times you go to put something in your mouth – be it food or drink. There are a rare few people who have high metabolism and/or the ability to not have to think about what they eat and can seem to eat anything and everything without putting on an ounce. For the vast majority of the rest of us, it is something we have to think about all the time.

Fair? No. . . but, “fair” doesn’t matter. If you want to lose weight or maintain your weight, you have to do what your body needs to be at a healthy weight. It is irrelevant to your body what someone else’s body can or can’t do. And, you have to keep your head in the weightloss/weight maintenance game.

So, the next time you reach for that cookie, keep your head in the game and ask yourself “is this helping me reach my goal?” Then, make a decision whether to eat or drink it or not and take responsibility for the outcome of that decision.

Grab a pencil and some paper because its time for . . . The Apple Test!  OK, a pencil and paper are not required for this simple test.  But, the Apple Test can help you determine if you are really hungry, craving something or about to eat for another reason.

Personally, I love apples – they are one of my favorite snacks, especially with some Valencia peanut butter.  Many times I will choose an apple for a snack.  But, sometimes I want something else.  Other times I’m not sure if I want a snack because I’m stressed, bored or just don’t want to do the work I need to get done.  That is when the Apple Test comes into play.

If you are wanting to eat but are not sure if you’re hungry or not, ask yourself “if it were an apple, would I still eat it?”  If the answer is “yes” you’re probably hungry.  If the answer is “no” then something else is going on that is triggering you to want to eat.  Try to figure out what the trigger is and deal with it rather than going for that _______ (fill in the blank of your favorite snack food).  If you eat rather than dealing with the issue that is really bothering you, that issue will still be there once the food or drink is in your tummy.

Of course, you can choose something other than an apple – just be sure it is a good choice that you like but is also good for you.

Another tool to use when you are trying to decide if you’re really hungry is a website called License to Snack.  (It requires Java, so if you get a blank screen, you’ll need to install Java first.)  When it loads, click on the “Consumer” sign, then on “Maps and Guides.”  Next, click on the tab “Roadmap to Snacking.”  It will ask you some questions to help you decide if you are really hungry or thinking of eating for another reason.

I hope this helps head off some unnecessary snacking so you can save those calories for something you really, really want.  At this point, I’m saving my snacking calories for some dessert at the Houston Racing Triathlon Club holiday party Saturday night!

I hope you had a happy Thanksgiving and are getting into the holiday spirit!

At this time of year, it seems like my to do list gets so much longer.  Sometimes, I don’t include time in my day to eat.  However, one meal I always get in is breakfast.  Time and again, research has shown the importance of breakfast for weight maintenance as well as for providing energy to do the things you want to do.  I know that breakfast is a challenge for many people; I have a few ideas in mind I’ll be sending out in the newsletter about how to squeeze in a good breakfast. And, here’s the first. . .

One of my favorite “fast foods” is Planters Nuts Daybreak Blend.

These little packets pack a punch.  There are several varieties including my two favorites: Chocolate Oat Trail Mix and Berry Almond.  These are great for breakfast for a few reasons:

• Quick to grab.  Just reach in, grab a pack and you’re out the door.
• Portable.  The travel pretty well.  However, if they get smooshed, the granola will become small pieces rather than chunks.
• Yummy with yogurt.   Grab a bowl, pour in some yogurt, add the Daybreak Blend of your choice and stir.  Amazingly yummy and fast breakfast.
• Great mix of carbs, protein and good fats.  The Chocolate Oat Trail Mix has 190 calories, 24 grams of carbs, 5 grams of protein, and 10 grams of fat.  Yes, it is higher in fat, but the fat comes from nuts; the two of the first three ingredients are peanuts and almonds.  This mix of carbs/protein/fat will help fill you up.
• Good to have on hand as a snack.  I’ll keep some of these at my desk as well in case I need something quick to eat without spending a lot of calories.

I’ve found them at Target in the aisle with the nuts.  I know they are widely available – so look for them in your store.

Remember – breakfast is the most important meal of the day.  Be sure and get yours!