Diabetes Health: Put Spring Back Into Your Step

How are you doing with your 2022 new year goals? 

According to research, by March, approximately 80% of people, including people diagnosed with diabetes (PWD), quit pursuing their new year goals for various reasons. Some people lack the motivation, resources, and support, or don’t see the progress they hoped to see by now. 

But, as I’ve told myself and others, you are not a statistic. You are a human being diagnosed with diabetes. It’s easy to lose focus on the life we desire, especially when hurdles present themselves. But, with a bit of determination, patience, and a student approach to life, you can put spring into your step and get back on track. 

Getting Goals Back on Track

Here are five ways you can get back on track for your new year goals.

1. How SMART are your goals?

• Are you (S)specific with your expectations, path, and results? For example, if you set a goal to be healthier, what does a healthy lifestyle look like? Do you want to lose weight? How much? Do you want your blood sugars normalized? What is customary to you? What small action will you do each day to reach your larger goal?
• How often are you (M) measuring your progress without becoming obsessive about it? Do you have a scale or reliable blood glucose meter? Do you have any apps on your phone to help keep you accountable for your goal?
• Are your goals (A) attainable? 
• Are they (R) relevant to your health needs? 
• Can they be reached within the specified (T) time? 

I’ve coached people who have unhealthy or unrealistic expectations of weight loss. For example, a weight loss of 1-2 pounds a week is healthier than losing 5-10 pounds a week. You have probably seen others lose much more weight in a given amount of time, but you want to listen to your body and choose healthy ways to reach your goal. Too much weight gain or loss at one time could throw off your body’s other rhythms, including your heart. Remember that your body thrives on rest and appropriate nutrients to function correctly.

2. Make your goal a priority.

Do something regarding your plan shortly after rising. Sometimes the longer we wait to accomplish our goals, our energy and motivation decrease.

3. Seek a mentor who’s been where you are trying to go.

I’ve learned that people are more successful when they feel understood. 

4. Tackle your goal from different directions.

For example, does your activity plan include cardio and resistance training? Also, check out this American Council on Exercise article regarding decreasing body fat.

5. Monitor your self-talk.

What do you find yourself saying over and over again? Are you saying

• “I can’t do this.” 
• “This won’t work.”  
• “Who am I kidding?” 
• “It didn’t work last time, so why will it work now?”

Remember, you teach yourself. Low self-esteem and high self-esteem don’t just come from how others treat us but from what we internalize about ourselves. So the more you don’t reach your goals, what are you saying to yourself?

We cultivate the results we want through consistent action over time. So pull the weeds of guilt and plant new seeds of action.

 Bonus: Springtime Recipes

Here are two of my favorite Springtime fruit drinks.

Sparkling Fruit Drink

• ⅔ cup of frozen strawberries in a blender
• Optional: add 1 tablespoon of sweetener (I use Swerve) 
• Blend
• Add mixture to 8 oz glass of sparkling water and mix. 

Coconut Fruit Drink 

• Add ⅔ cup of frozen strawberries to blender 
• Optional: Add 1 tablespoon of sweetener
• Blend 
• Add coconut water (12 ounces)   

Note: My children love this. You can also use this mixture to make popsicles. In addition, you can add more ice to make it into an icy fruit drink.

Nutritional Facts

Sparkling Water: Serving size, 12 oz

• Calories 0
• Total Fat 0
• Sodium 10mg
• Total Carb 0
• Protein 0
• Calcium 60mg

Coconut Water: Serving size, 12 oz

• Calories 70
• Total Fat 0
• Sodium 130mg
• Total Carb 16g (11g sugar)
• Protein 0
• Calcium 70mg 

Frozen Strawberries: Serving size, 2/3 cup

• Calories 50
• Total Fat 0
• Sodium 0mg
• Total Carb 3g
• Protein 1g
• Calcium 22mg
• Iron 1mg
• Potassium 207mg