A Healthy Start To 2018

A Healthy Start to 2018


Welcome back everyone!

It is officially a new year, new semester and, some may say “new you”. For many, January often includes New Year’s Resolutions. After overindulging during your December exams and then over the holidays (hello seconds and baked goods, am I right?), many will be looking to shed some pounds this semester.  If that’s the case, let’s talk about starting 2018 off right. Rather than starting a diet with an expiration date, why not develop a healthy lifestyle that will last forever?

You can start this by creating small achievable SMART goals that work for you.

For successful goals, they should be:


Specific: This means pinpointing what change you’ll make, how you’ll do it and when you’ll start. Do you want to start running on the treadmill? Or what about eating breakfast?


Measurable: Your goal should specify how often or how much you’ll do this behaviour. This should be a concrete number, so you can keep track of your progress. For example, eating at least 1 green vegetable for dinner every night this week.


Action-Oriented: Choose a goal that requires you to change a behaviour that is within your control. This will ensure a concrete plan of attack, so your goal becomes reality.  Eating breakfast everyday requires you to do something. Wishing for a set of abs isn’t quite as clear.


Realistic:  Choose a small goal that is realistic, so you are sure to complete it. You don’t want to set a goal that will discourage you, like losing 20 pounds in 2 weeks. Eating breakfast sounds easier.


Time-Bound: Each goal should have an end date to determine if you achieved it or not. This could be as simple as “by the end of the week” to start. When you complete one goal, you can then set a new one.


Sounds easy right? Here’s an example of a SMART goal to get started if you were skipping breakfast before:


“Everyday this week, I will eat breakfast according to the healthy plate model

(protein like ¼ cup nuts, grain like oatmeal, fruit like a banana).
I wrote about the healthy plate model in October, if you’re interested!


This goal works because it is specific to breakfast, you can measure it (everyday), it’s realistic, and it has a clear end date (end of the week).


Psst: Do you want to try something new for breakfast? We just launched some new grab n go breakfast items including a Green Gael Smoothie (it has kale!), a greek yogurt berry parfait AND overnight oats!


If you need help starting your new lifestyle, I’m here to help! Contact dining@queensu.ca to book a free nutrition appointment with me (Jessica), your campus dietitian.