Wellness: Plant the Seeds of GARDEN Wellness to Grow a Healthier You!

1. Provided Courtesy of RD411.com Where health care professionals go for information Wellness: Plant the Seeds of GARDEN Wellness to Grow a Healthier You! Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHES Review Date 3/10 G-1294

2. Anyone can embark on a path of health and wellness. GARDEN Wellness explains the necessary components to success.

3. GARDEN Wellness G = Goals A = Actions R = Rewards D = Dedication and Determination E = Exercise and Eating Well N = New Lifestyle Habits

4. Overweight and obesity increase the risk of death and disease Regular physical activity lessens the risk of disease, and enhances mental and physical functioning Stress is linked to six of the leading causes of death—heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide Cigarette smoking increases the risk of lung cancer, heart disease, emphysema, and other respiratory diseases Improving health increases quality of life Why Plant Seeds for Wellness?

5. G=Goals

6. Make Goals SMART S= Specific M= Measurable A= Attainable R = Realistic T = Timely

7. Make Goals SMART S= Specific

8. Make Goals SMART S= Specific M= Measurable

9. Make Goals SMART S= Specific M= Measurable A= Attainable

10. Make Goals SMART S= Specific M= Measurable A= Attainable R = Realistic

11. Make Goals SMART S= Specific M= Measurable A= Attainable R = Realistic T = Timely

12. When you verbalize your own SMART goal, you are more likely to accomplish it SMART goals help you track your progress in desired health changes SMART goals are measurable: How can you know if you are accomplishing your goal if it is not SMART? Why Plant Seeds for Wellness?

13. Examples of SMART Goals • I want to reduce eating out from five times/week to two times/week • I will exercise on the treadmill for 30 minutes two times/week to start out and reevaluate my progress in 2 weeks • I will assess how many fruits and vegetables I eat each day by keeping a food log for 5 days • I will practice deep breathing, imagery, or mediation for 10 minutes 5 days/week

14. What Is Your SMART Goal?

15. A=Actions

16. Actions • Actions are everything you are going to do to help you accomplish your goal. What will you do? • Take two fewer bites at dinner • Eat a can of green beans before dinner • Drink 1 cup of water before each meal • Eat mindfully and slowly by putting down the fork between bites

17. What Action WillYou Take?

18. R=Rewards

19. Rewards work best when they are meaningful to you and not related to food Reward yourself for sticking to your action plan Reward yourself for accomplishing short- and long-term goals Why Plant Seeds for Wellness?

20. Examples include: Picking a game to play for family game night Choosing a movie to see at the theater or getting one to see at home Buying a new book Watching your favorite television show Buying a new outfit or pair of shoes Picking a place for a family outing, such as a park or the zoo Organizing a friend or family night, where you go out to eat, see a movie, or do something else fun Create your own rewards Rewards

21. What Reward Will You Choose?

22. D=Dedication and Determination

23. Why do you want to accomplish this goal? What are the personal benefits if you accomplish this goal? What are the negatives of keeping things the way they are and changing nothing? Verbalizing why this goal is important to you can water the seed to growing health behavior change. Think About Why

24. On a scale from 1-10, how motivated are you to accomplish your goal? On a scale from 1-10, how confident are you that you will accomplish your goal? Think about why you selected the number you did and what it would take to make your score higher. Rate Motivation and Confidence

25. “People often say that motivation doesn't last. Well, neither does bathing— that's why we recommend it daily.” ―Zig Ziglar

26. E=Exercising and Eating Well

27. Minimum Exercise Requirements Source: www.cdc.gov/physicalactivity/

28. Move your body through space: Park farther away Dance Take the steps instead of the elevator Get off your bus early Pace back and forth while on the phone or waiting to cross the street Play games that involve movement Go outdoors Play sports Getting Started

29. Examples include: Focusing on five servings of produce/day Limiting amounts of lean meat to around 6 ounces/day Consuming three dairy sources/day or calcium-containing products Focusing on whole grains vs refined grains Limiting unnecessary sugars and fat Eating Well

30. Assess your current habits Plan meals ahead of time Surround yourself with healthy foods Buy fewer snacks and junk foods Eat out one less day/week Select the grilled meal vs the fried meal Opt for ketchup or mustard vs mayonnaise Getting Started

31. N=New Lifestyle Habits

32. Think about saying it out loud: • What will you do? • Where will you go? • How will you do it?

33. “Your future depends on many things but mainly on you.” –Saint George “If you can dream, it you can do it.” –Walt Disney

34. GARDEN Wellness Plant the seeds of wellness to grow a healthier you!