Every year I set some goals for myself. Sometimes I am successful in carrying my goals to completion. Other times, unexpected life events get in the way.

Recently my husband bought me a guitar at my request. He is always relieved when I pick out my own gifts.

I have had a guitar since I was about 12 years old. I learned some chords but didn’t like the sound of the instrument. Besides, the strings made my fingers hurt.

Now I have a guitar with steel strings. I expect my fingers will hurt even more. As with anything, you build up a tolerance and some calluses as you learn things.

My goal is to spend a little time learning guitar on most days of the week. I think I will have some fun, and I will probably never play publicly.

Learning a new skill, especially a creative one, is good for the brain and can relieve stress. If I park the guitar close to my easy chair at home, I will be reminded to pick it up and play during TV commercials.

At this time of the year, many people set some goals for themselves. Some people set their sights on reining in their spending habits to save money to remodel or buy a house. Others plan to help their children or grandchildren with educational expenses as they launch their adult lives.

Others aim to get “healthier” through diet changes or increased physical activity. Weight loss is a popular goal that without other supports in place often is not achieved. Consider visiting with a registered dietitian or other qualified health professional before starting a weight loss program.

According to the Centers for Disease Control and Prevention, about 17% of adults are on a special diet at any time. Unfortunately, more than two of three adults are overweight.

A few years ago, a colleague told me about a 1-3-5 method of setting and achieving goals. You could apply this to almost anything in your life that you want to achieve.

First, decide on one goal for yourself, and list three reasons you want to achieve that goal. Then come up with five strategies you can use to make progress toward your goal.

If getting healthier and perhaps shedding a few pounds is a goal, your reasons may include having more energy, having less joint pain, and lowering your chances of developing diabetes and other chronic illnesses. Losing weight also can lower your blood pressure.

As an “ultimate reason” for making lifestyle changes, people want to live a long, healthy life and interact with our family and friends.

The National Weight Control Registry was established 30 years ago. Researchers found five strategies among successful weight loss participants.

About 98% of them changed their food intake. About 78% of the participants ate breakfast every day. Include three food groups, such as a whole grain, fruit and dairy or other calcium source, to start your day on the right note.

About 75% weighed themselves at least once per week. About 62% watched less than 10 hours of TV per week, and 90% exercised an hour a day. Exercise strengthens muscles and reduces stress.

Think about a goal and identify some strategies to help you reach your goal. Make it achievable for yourself, but not so easy that you have already achieved the goal.

For me, learning to play the guitar may also reduce my food consumption while I watch TV. I don’t want to get food on my new musical instrument.

We have a free program launching in 2024. It’s called Nourish. It is not about weight loss, but eating healthier and getting more physical activity might have that outcome. The Nourish program is about nourishing your body (heart, bones, joints, eyes, etc.) through your food and fitness choices. It is delivered online and in-person in several counties through NDSU Extension.

Beginning the online course is a two-step process that takes just a few minutes. First, you register online, then you will be emailed an enrollment code to start the seven modules (about 30 to 40 minutes each) to be completed over several weeks. We ask that you try to complete at least six of the seven modules.

We have had many successful Nourish participants, so give it a try. Visit www.ag.ndsu.edu/nourish to register and learn more. We have prizes for the people who complete the class.

If you would like to learn how to cook more healthfully on a budget for yourself or your family, we have many free resources. Visit www.ag.ndsu.edu/food and go to “Food Preparation” and then “Cooking Basics” or “Cooking on a Budget.”

Sign up for the free online newsletters, including “Family Table,” “Nourish” and “Healthy Communities Alive.” They are sent one time per month directly to your email inbox.

If you enjoy social media, follow NDSU Extension Nutrition - Nutrition on Facebook for daily tips.

Here’s wishing you a happy and healthy 2024!

NDSU Agriculture Communication – Dec. 28, 2023

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Elizabeth Cronin, 701-231-7881, elizabeth.cronin@ndsu.edu