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Wellness: Plant the Seeds
of GARDEN Wellness
to Grow a Healthier You!
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHES
Review Date 3/10
G-1294
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 Will
You 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 shortand 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 muscleand bone-strengthening activities, and vigorous
activity
Source: 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 Wellness
Plant the seeds of wellness to grow a healthier you!