Wellness: Plant the Wellness: Plant the Seeds of GARDEN Seeds of GARDEN

Wellness Wellness to Grow a Healthier to Grow a Healthier

You!You!

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G-1294Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHESReview Date 3/10

Anyone can embark on a path of health and wellness. GARDEN

Wellness explains the necessary components

to success.

GARDEN Wellness

G = Goals

A = Actions

R = Rewards

D = Dedication and Determination

E = Exercise and Eating Well

N = New Lifestyle Habits

Why Plant Seeds for Wellness?

• 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

G = Goals

Make Goals SMART

S = Specific

M = Measurable

A = Attainable

R = Realistic

T = Timely

Make Goals SMART

S = Specific

Make Goals SMART

S = Specific

M = Measurable

Make Goals SMART

S = Specific

M = Measurable

A = Attainable

Make Goals SMART

S = Specific

M = Measurable

A = Attainable

R = Realistic

Make Goals SMART

S = Specific

M = Measurable

A = Attainable

R = Realistic

T = Timely

Why Plant Seeds for Wellness?

• 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?

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

What Is Your SMART Goal?

A = Actions

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

What Action WillYou Take?

R = Rewards

Why Plant Seeds for Wellness?

• 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

Rewards

• 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

What Reward Will You Choose?

D = Dedication and

Determination

Think About Why

• 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.

Rate Motivation and Confidence

• 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.

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

―Zig Ziglar

E = Exercising and Eating Well

Minimum Exercise Requirements

Adults and older adults:30 minutes of moderate-intensity aerobic activity 5 days/week and muscle-strengthening activities on 2 or more days/week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

Children:60 minutes or more of moderate intensity aerobic activity each day, making sure to include muscle- and bone-strengthening activities, and vigorous activitySource: www.cdc.gov/physicalactivity/

Getting Started

• 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

Eating Well

• 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

Getting Started

• 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

N = New Lifestyle

Habits

Think about saying it out loud:• What will you do?

• Where will you go?

• How will you do it?

“Your future depends on many things but mainly on you.” –Saint George

“If you can dream, it you can do it.” –Walt Disney

GARDEN WellnessPlant the seeds of wellness to grow a healthier you!