Set 10 Attainable Goals: Feel Successful!

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.


"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."


Here are 10 to try:


1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.


2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.


3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.


4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day.


5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

Welcome to Monday Meetings with Heath Coach Shalynne! Have you heard the term "clean eating?" Did you think that it referred to not getting food on your clothes? Or, maybe eating with a clean fork?? 😂 While all of these things are socially acceptable, today I want to break down exactly what clean eating means and why it should be apart of your life.


6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.


7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight. I also take a calcium supplement. Ask your doctor is this is right for you as well.


8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.


9. Lose just 5 to 10 percent of your current weight. The health benefits are huge: lower blood pressure, blood sugar, cholesterol and triglycerides.


10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

Ready to receive coaching to put these goals into action in your life? Call Shalynne Barr at (248)509-0096 or send an email to