One small change

After the holidays and maybe a few indulgences, many of us are trying to improve our diets and lifestyle. Whether you have made specific goals or resolutions, it often helps to just consider one small change.



Big goals are important, but in order to achieve them, it takes many small steps.

So instead of focusing on big goals, go for one small change every day - all in the direction of your big goal.



Here are some examples:

Split second changes:

  • order salad dressing on the side, and dip your fork into the dressing rather than pouring it all over the salad
  • at the supermarket, select brown rice instead of white rice
  • choose a smaller portion of meat
  • drink another glass of water
  • chose not to have dessert
  • select a fruit or vegetable from the store that you've never tried before
  • add a tablespoon of ground flax seed to your cereal
Five minute changes:
  • make your own oatmeal for breakfast and omit the sugar but add some fruit instead
  • make your own trail mix with dried berries and nuts
  • meditate for 5 minutes
  • chop up some leafy greens and dry (oil free) stir fry to add to your dinner
  • at the end of the day, write down three things that you are grateful for that day
Ten minute changes:
  • exercise for an extra ten minutes - or start out with ten minutes.  If you goal is to walk for 30 minutes a day, split it into 3 ten minute intervals. You'll get the same benefits.  
  • make a salad to go with, or replace, a meal
  • try a new recipe
  • play for 10 minutes! Have some fun.

All day changes:

  • gather up and throw out all the candy and chocolate in your house. If you don't see it, you'll think less about it and won't be able to eat it.
  • pour a large jug of water in the morning - flavor it with hibiscus tea for added antioxidants - and drink it throughout the day
  • take a break for 5 minutes every hour - and just move, stretch, relax your eyes by focusing on something in the distance, have some water
  • tell a friend about what you are doing to make healthier lifestyle choices and support each other throughout the day


Big Difference Poster
Think ahead and plan "what will be my small change today?"

Daily small changes will result in big lifestyle changes.  You can do it!  Just 7 small split second changes in one week can bring a difference.  Think what you can achieve with a whole year of daily changes!


Let me know what small change you make tomorrow.
Comments

10,000 Steps

I achieved my goal of walking 10,000 steps every day this week.  I've been wearing a pedometer for quite a few months and counting my steps and miles. I find the pedometer really does motivate me to achieve a certain number.  I've been averaging about 8,000 - 9,000 steps a day but this week I wanted to up my goal.  My goal was therefore to walk 10,000 steps every day.   And I did it!

It feels good to have done it - now for 9 days continuously.  It's 3pm Saturday afternoon - so I still have another 7 hours today to get in a few more steps but after a long walk today, maybe there won't be that many more!   Here my are daily totals starting today:



  • Saturday - 17,500 steps
  • Friday - 10,668 steps
  • Thursday - 11,708 steps
  • Wednesday - 10,244 steps
  • Tuesday - 10,261 steps
  • Monday - 12,178 steps
  • Sunday - 10,524 steps
That is equivalent to over 40 miles in one week! I feel pleased with myself :-D

Looking at the goal I set and comparing it with my previous blog post, it fits all the criteria. 

a) It was specific - 10,000 steps a day; 
b) It was measurable - I used a Fitbit (I'll tell you more about that in another post, but it's basically a sophisticated pedometer!) to measure the steps; 
c) It was realistic and safe - I had already been walking in the range of 8,000 - 9,000 steps a day; 
d) It had a reasonable time allotment - one week; 
e) I documented my goal and saw it written down frequently by using the computer dashboard for the Fitbit; 
f) I told my hubby about it - and he joined me on many of the walks.

I'm going to keep it up!

So how was your week? Did you achieve any of your goals?  How about setting yourself one for this coming week - using the above criteria?
Comments (3)