top of page

I find that trying one small goal, or intention at a time is more rewarding.  When you try and accomplish everything at once it can be overwhelming, causing you to stop or “give up”. 


For example, instead of saying, “I’m going to change the way I eat and start exercising” is a lot.  If you need to eat more during the day, instead of at night, start with, “my intention is to eat something (anything) in the morning at least 2-3 times this week”.  That way, the goal is achievable, you can feel good about it, and increase by one more day the next week.   We tend to overset our goals, and then end up being hard on ourselves. 


Also, another tip is the temptation to try and cut out an entire food group or type of food.  For example, “I’m going to stop eating sugar”.  This usually backfires- better to incorporate small amounts, and if you need to decrease, do it steadily while still allowing some in your day.  It’s psychological- you feel like you are accomplishing something in the beginning (control) only to be offered it, and give up that control, then feel like you can’t stop having it (feels like no control).  


How to set and achieve goals/resolutions


Instead of being so harsh on yourself, as in “must achieve this entire goal today”  how about waking up and thinking, “what are my intentions for today?”


Then, focus on those most important things to you.  You can get to the other stuff (i.e.,not immediately due paperwork, junk emails,etc when you get to them). 


For example, you might say “my intention is to walk 20 minutes today”.  Say it out loud if that helps.  Schedule it in your calendar- look and see what time you might be able to accomplish this.


I do find “intention” to be a kinder word.  Goals are fine too, and that probably works for many.  Just thought I’d share a piece of info. that has been working for me(intentions), and might work for others. 



Aileen Birkitt, RD, LDN

32 views0 comments

Make sure you put that extra candy away, in the cabinet!!! I am all for 'everything in moderation', but if you leave the bowl out, it might lead to mindless eating. What happens is, even though you were going about your day, working, or whatever it is you are doing, you might not even be thinking about candy, until you see it. It's advertising at it's best, in your own home or apartment!!! If you put it away you won't be reminded of it every time you walk by. This way, you can still have it as part of a planned snack or treat, but not see it constantly throughout the day.

9 views0 comments
  • abirkitt1

This is an easy and tasty recipe- enjoy!

Prep: 10 minutes

Cook time: 15 minutes

1 small can (11 oz.) fancy mandarin orange segments in light syrup, drained

2 tbsp. finely chopped red onion

2 tbsp. chopped red bell pepper

2 tbsp. chopped fresh cilantro

¼ tsp. sugar

4 (4-5 oz. ) salmon filets

1 ½ tsp. blackening or seafood seasoning (I use Old Bay)

1. Preheat oven to 400 degrees. For the citrus salsa, in a medium bowl, combine orange sections, onion, bell pepper, cilantro and sugar. Season with pepper to taste, set aside

2. Coat a large nonstick baking sheet with nonstick cooking spray. Place fillets on baking sheet; sprinkle with seasoning. Lightly coat fillets with nonstick cooking spray

3. Bake 15 minutes or until salmon flakes easily with a fork. Serve with citrus salsa.

Serves 4. Serve with cooked rice or baked potato and roasted asparagus or any other vegetable (fresh or frozen).

9 views0 comments
bottom of page