GOAL SETTING 101 Set a single, specific goal, write it on a piece of paper and attach it to your refrigerator or bathroom mirror. Work on your goal one step at a time. Even better: Find a friend with a similar goal and encourage each other toward better health. Here is a goal-setting strategy to personalize for your own goal.
1-3-5 Method of Setting Goals
RECIPE CORNER
Set 1 goal at a time. “I want to lose 10 pounds by ________.” (If weight loss is your goal, add date about two to three months away for a one to two pound weekly weight loss.) List 3 reasons why you want to achieve this goal. “I want to reduce my risk of diabetes.” “I want to have more energy.” “I want to fit in my clothes better.” List 5 techniques you’ll use to achieve this goal. “I will have a protein-containing breakfast every day.” “I will eat at least 4 ½ cups of fruits and vegetables per day.” “I will go for daily walks or jogs with my exercise buddy.” “I will keep an activity/food journal to track my progress.” “I will set weekly goals for myself and reward myself with a nonfood item when I achieve them.”
THREE HEALTHY TIPS 1. Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert – fruit! Enjoy a cup of berries or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
2. Find out how much food you need.
Get a free “Daily Food Plan Worksheet” at choosemyplate.gov.
3. Take your time.
Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough. Remember, your brain needs at least 20 minutes to get the message that your stomach is full.
RED LENTIL SOUP Have you tried fiber-filled, protein-rich lentils? Here’s a delicious soup that’s ready in about 40 minutes to enjoy on a cold winter day. • • • • • • • • • •
8 c. chicken broth, low-sodium 2 c. red lentils (dry) 4 medium carrots, diced 1/2 tsp. cumin 1/2 tsp. paprika 1 large onion, diced 1-2 cloves garlic, minced 2 tbsp. olive oil 2 chicken bouillon cubes, low-sodium 1 (10-ounce) can diced tomatoes and green chilies • 1 lemon, juiced (about 1/3 cup juice) • Optional: Fresh parsley (for garnish)
*Sort, then rinse lentils. Place broth in a large pot, add lentils and bring to a boil. Add diced carrots. Cover, cook gently for about 30 minutes while stirring occasionally. When lentils are tender, add dry spices, bouillon cubes and diced tomatoes. While soup is simmering, saute onions and garlic in a frying pan using olive oil. When golden brown, add to soup mixture. Simmer for five minutes. Turn off heat and add lemon juice to pot, stir. Garnish bowls of soup with parsley if desired. Makes 12 servings. **Per serving without chicken: about 170 calories, 3 grams (g) of fat, 25 g carbohydrate, 11 g protein, 11 g fiber, and 180 mg sodium.
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