If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.

That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!

How Counseling Can Help

Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.

Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.

The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.

An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”

The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.

The goal-setting formula used by most CBT therapists is as follows:

• Identify your goal.

• Choose a starting point.

• Identify the steps required to achieve the goal.

• Take that first step and get started.

I can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, I will be in your corner, helping you every step of the way.

Make this the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

SOURCES:

• https://positivepsychology.com/goal-setting-counseling-therapy/

• https://www.psychologytoday.com/us/blog/notes-self/201308/how-set-goals

• https://www.psychologytoday.com/us/blog/functioning-flourishing/201706/are-you-setting-the-right-goals

In recent decades, mindfulness meditation has taken the West by storm. As a result, more and more people are experiencing less stress and more fulfillment in their life by “staying in the moment.” Well, mindfulness can be applied to any area of your life, including eating!

You may have heard of mindful eating before and assumed it had something to do with eating more slowly and chewing your food longer. And while these two considerations are part of the practice, they only scratch the surface.

Guidelines for Mindful Eating

You may be wondering why you should even begin to explore mindful eating. Well, the main reason is that the practice can help you to lose weight and easily maintain a healthy weight. This of course helps you to prevent the development of certain chronic diseases such as hypertension, type 2 diabetes, and heart disease.

Health benefits aside, mindful eating also puts a lot of joy in your life. Most people no longer savor their meals but instead wolf them down while mindlessly watching TV or surfing the Internet. Mindful eating reminds you to savor your food and, in reality, savor every moment of this delicious life!

If you’re interested in mindful eating, here are some guidelines to help get you started:

• Refrain from eating because “it’s time” or because you are feeling intense emotions. Instead, become aware of hunger and satiety cues to guide your decisions on when to eat.

• Be mindful when creating a shopping list, choosing those items that have real health value.

• Start with a small portion, you can always have second helpings if needed. But you may be surprised how often those second helpings aren’t needed when you eat slowly.

• Enjoy each bite of your food. Taste all the flavors and feel the different textures of your food. Eating this way not only adds joy and sensuality to your life, but it helps you to eat more slowly so you don’t overeat.

Mindful eating makes dieting a thing of the past and empowers people to make better food choices through common sense and enjoying the experience of eating. I encourage you to give mindful eating a try and see if it can’t benefit your health and overall well-being.

If you are interested in learning more and getting help to lose weight, please reach out and call the office, we are happy to help you on your journey!

SOURCES:

• https://www.mindful.org/what-is-mindful-eating/

• https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating

• https://www.healthline.com/nutrition/mindful-eating-guide

We’ve all heard we’re supposed to drink enough water each day to stay hydrated. Without proper hydration, we can experience mental fog, fatigue, headaches, muscle cramps, and even rapid heart rate.

Health experts recommend most people drink six to eight cups of water each day. But many people find drinking that much water fairly difficult.

That’s why eating certain foods is so helpful. Eat the right ones and you’ll easily stay properly hydrated.

With that in mind, here are 5 foods that can help keep you hydrated:

1. Watermelon

Well, you knew we had to start with this food item. I mean it has the word “water” right in the name. And for good reason. Watermelon has a whopping 92% water content. Great on a hot summer day or anytime as a slightly sweet healthy hydrating treat.

2. Oranges

Oranges are another fruit that offers a lot of water content, 88% to be exact. Plus, oranges offer beneficial vitamin C to boost your immune system, so they make an excellent choice when it comes to snack time.

3. Strawberries

Another delicious summer food (though luckily we can get them all year-round) strawberries offer a 91% water content. Plus, strawberries contain a lot of beneficial antioxidants, and studies have shown eating them can help fight inflammation. Hello, win/win!

4. Milk

Milk is incredibly nutritious and it offers a 91% water content. Studies have shown milk may be the ideal choice to help you hydrate after a workout. Milk also contains a lot of beneficial protein and vitamins and minerals.

5. Cucumbers

Cucumbers have got to be one of the most refreshing vegetables around. Not only do they contain 95% water content, but they are also very low in calories, so make an ideal snack if you’re looking to lose weight and hydrate at the same time!

If you’ve never been a fan of trying to chug down cups and cups of water each day, you’re definitely not alone. But no need to panic, just eat more of these hydrating foods each day!

Of course I would be happy to help you on your healthy weight loss journey. Call me today for your free consultation!

SOURCES:

• https://www.healthline.com/nutrition/19-hydrating-foods

• https://www.health.com/nutrition/15-foods-that-help-you-stay-hydrated

• https://www.medicalnewstoday.com/articles/325958