Cent$ible Nutrition News • January 2023 • Volume 26 | Number 2
S.M.A.R.T.er New Year's Resolutions
A new year can be a great motivator for making new resolutions and changes to your health and fitness. Keeping this motivation going throughout the year, however, can be a challenge, even with the best intentions. It is easy to assume that to make a major change, you need to make a major shift in your lifestyle. But smaller changes often lead to more sustainable change.
So how do you make small changes? Start with SMART Goals. SMART stands for:
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound
Let’s look at how SMART goals work, using the idea of being more physically active.
Specific: Focus on one thing you want to change, rather than everything. If you want to be more physically active, what is one thing you can do? Examples: I will walk more. I will play with the kids after work.
Measurable: How will you measure your goal? Attach a number to your specific goal. Examples: I will take 1 walking break at work. I will play with the kids after dinner for at least 10 minutes.
Attainable: Pick one thing you can do, starting today. For example: I will take 1 walking break at work before lunch today. I will play with the kids after dinner for at least 10 minutes tonight.
Relevant: Make sure your goal makes sense for you and your life. If you already eat plenty of fruit or exercise regularly, focus on a different goal. For example: I only walk to my car for physical activity. I will take 1 walking break before lunch during workdays. I tend to crash on the couch after dinner. I will play with my kids for 10 minutes after dinner before I sit on the couch.
Time-bound: Give your goal an end-date to see how it went and to set a new goal. For example: I will take 1 walking break before lunch 3 days this week. I will play with my kids for 10 minutes after dinner 2 days this week.
Learn more about SMART goals!
Top 5 Tips for Being Active as a Family
- Make it fun. Being active doesn’t have to be a chore or something to get through. The more fun it is, the more you enjoy it, the more active you will be. Talk with your family about their favorite activities. Take turns picking how to be active each day.
- Schedule active times. Like many things in life, it is easier to fit physical activity in if you plan on it. Look at your family’s schedule and see where there may be some windows of time for a family walk, game of tag, activity video, or other favorite activity.
- Small steps, big wins. This time of year, it is tempting to set big goals for being active, but it can be hard to keep up intensive work out schedules. Instead, start small and build up. Maybe you begin with one family walk a week, or a weekend activity that gets everyone moving. Once that habit is set, you can add more activities.
- Make family time active. During family time, focus on activities that get everyone moving. Hiking, walking, biking, snowshoeing, bowling, soccer, baseball, and basketball are all good ways to enjoy each other’s company and stay active. This winter, try building a snowman, making snow angels, and playing tag.
- Remember chores. Chores like shoveling snow, raking leaves, and projects around the house can be a wonderful way to keep moving and get things done. Everyone can help to make short work of the chores and make more time for the activities you love.
1. Make it fun.
Being active doesn’t have to be a chore or something to get through. The more fun it is, the more you enjoy it, the more active you will be. Talk with your family about their favorite activities. Take turns picking how to be active each day.
2. Schedule active times.
Like many things in life, it is easier to fit physical activity in if you plan on it. Look at your family’s schedule and see where there may be some windows of time for a family walk, game of tag, activity video, or other favorite activity.
3. Small steps, big wins.
This time of year, it is tempting to set big goals for being active, but it can be hard to keep up intensive work out schedules. Instead, start small and build up. Maybe you begin with one family walk a week, or a weekend activity that gets everyone moving. Once that habit is set, you can add more activities.
4. Make family time active.
During family time, focus on activities that get everyone moving. Hiking, walking, biking, snowshoeing, bowling, soccer, baseball, and basketball are all good ways to enjoy each other’s company and stay active. This winter, try building a snowman, making snow angels, and playing tag.
5. Remember chores.
Chores like shoveling snow, raking leaves, and projects around the house can be a wonderful way to keep moving and get things done. Everyone can help to make short work of the chores and make more time for the activities you love.
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Fall Feature Recipe
These breakfast bars disappear quickly! Add them to your day at breakfast or as a tasty pre- “power-hour” snack!
Ingredients
- 11/2 cups CNP Master Mix (Or 3/4 cup all-purpose flour, 3/4 cup whole-wheat flour, 1 teaspoon baking powder, 1 Tablespoon canola oil, dash of salt)
- 11/2 cups instant oats
- 1/4 cup canola oil
- 1/2-3/4 cup brown sugar
- 1/4 cup applesauce
- 1 egg
- 1/2 teaspoon cinnamon
- 1 cup add-ins: chopped dried fruit, nuts, coconut flakes, and/or baking chips (optional)
Directions
- Wash hands with warm, soapy water for 20 seconds.
- In a large saucepan, or electric skillet, brown poultry and onions on medium heat. Add garlic when meat is browned, and onions begin to soften.
- Add 4 cups chicken broth, jalapeño, if desired, and chili powder. Stir. Simmer 10 – 15 minutes.
- Add beans, black pepper, and additional broth or water, if needed.
- Heat through. Do not boil.
- Serve hot. Add toppings, and serve over chips or rice, if desired.
Makes 9 cups | 6 servings
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