The best way to increase your chances of a achieving your hopes and dreams is to set goals.  Goals, when set properly, serve as steps towards reaching your big dream.  So, whether that be saving up to buy a car, running your first 5K or getting into a top college, set some time aside and put your pen to paper.  Step one is actually writing down your goals. Step two is writing them in a way that maximizes your chances for success, and that is S.M.A.R.T.
Your best written goals will meet five criteria, easily remembered by the acronym:
S – Specific
M – Measurable
A – Attainable
R – Relevant
T - Timeframe
Setting great goals is easy once you get started.  Write down what you want to do, be specific.  Find a way to measure whether you’ve achieved it or not.  Quantifying with numbers works well here.  Be sure you’re giving yourself something realistic and attainable to accomplish.  Ask yourself if achieving this goal is relevant to the big picture of achieving your dream.  Then give yourself a deadline of when you’ll be done.
As an easy example, a poorly written goal might say “Lose a bunch of weight so my pants fit better.”  Using S.M.A.R.T. goals, it could read “Lose 5 pounds in the next three months by walking daily and eliminating alcohol consumption so my tuxedo pants fit better at my wedding in June.”  

Want to up the ante? Give yourself a reward if you achieve your goal by the deadline!

PRO TIP: If you have a big audacious goal, you may want to break it down into several goals to keep it attainable.  

Dorland’s Medical Dictionary defines health as: "An optimal state of physical, mental and social well-being, not merely the absence of disease or infirmity."
Our daily habits and choices lead to this social, emotional and physical well-being.  But changing habits can be difficult and require more time than one might expect, on average is takes 66 days for a new habit to become automatic!
Want to feel better or looking to up level your life?  Start with a self-assessment.  Draw a wagon wheel on a sheet of paper.  It’s a round circle with five spokes.  Then label each spoke for Choose Health areas of life: EAT, MOVEMENT, THINK, SLEEP and LIVING CLEAN.  Once you’ve done that, rate yourself on a scale of 1 – 10 in each area.  Put your score on the corresponding spoke, with 1 being at the center of the wheel and 10 being on the rim of the wheel.  Not sure what number to give yourself?  Ask yourself questions like these for each area…
EAT

• Do I eat 5 servings of vegetables per day?
• Do I eat a variety of colors of fruits and vegetables?
• Do I drink half my body weight in ounces of water?
• Do I eat fast food and/or drink soda more than once per week?
• Do I consume more calories than my body requires?
• Do I get enough protein in my day?
• Am I eating an excessive amount of processed foods?

MOVE

• Do I get at least 30 minutes of exercise per day?
• Can I do a reasonable number of push ups for my age/body type?
• Do I get at least 10,000 steps per day?
• Can I touch my toes?  Am I flexible?
• Do I have physical hobbies or play sports that I enjoy?
• Do I take the stairs instead of the escalator or elevator?

THINK

• Do I generally wake up excited to start my day?
• Do I count my blessings/pray/meditate on a daily basis?
• Do I have a confidant who I feel safe and supported by?
• Do I feel emotionally/socially/physically equipped to have a successful day?
• Do I have goals that I am working towards?

SLEEP

• Do I wake up feeling rested and refreshed?
• Am I getting enough sleep for my age?
• Do I go to bed and wake up at a similar time each day?
• Do I fall asleep easily?
• Do I stay asleep, or is my sleep interrupted?
• Do I use electronics/have screen time within 1 hour of going to sleep?

 
LIVE CLEAN

• Do I smoke or use tobacco or vape?
• Do I drink alcohol? (Adults more than one serving per day?)
• Do I use personal care products with harmful chemicals? (Reference EWG.org)
• Is my city or well water tested for contaminants/filtered in my home?
• Do I read the labels on foods I buy for added colors, preservatives, chemicals and chose to minimize those ingredients?
• Do I have houseplants, change the furnace filters regularly and open my house windows at reasonable intervals to improve indoor air quality?

 
Once you’ve scored yourself by putting dots on your spoke, connect the dots.  Is the shape you’ve drawn round?  If not, your health wheel is “out of balance”.  You’re doing great in some areas, but other areas need more awareness and attention. Look at the areas that scored lower and see if you’re inspired to make changes in those areas.  If so, start setting some S.M.A.R.T. goals in that area! (See our S.M.A.R.T. Goals Blog for more on this).
It's ok if you’re not inspired to set goals in your weaker areas right now.  Although things like quitting smoking or eliminating fast foods may give you the quickest health gains, setting goals in areas you’re already strong in will still benefit you too.  Add a 15 minute walk to your morning or evening routine.  Eat a fruit or vegetable with every meal. Go to bed 30 minutes earlier each night. Journal for 5 minutes per day. You choose!  Set a goal, hold yourself accountable and stick with it for 2 months.  Little, consistent changes over a long period of time will lead to improved health and happiness!

Let's talk: BACTERIA! Fermented foods are known to provide many health benefits such as antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic, anti-carcinogenic and anti-atherosclerotic activity! But why do fermented foods offer all of these incredible benefits?
 
Many fermented foods are rich in vitamin C, iron, and zinc — all of which are proven to contribute to a stronger immune system. During fermentation, microorganisms generate various nutrients such as vitamin C, B group vitamins (including the famous B12), and vitamin K. Bacteria also consume sugar from vegetables! Fermented foods also offer good bacteria to your gut. A diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation, according to researchers at the Stanford School of Medicine. Many individuals who added fermented foods to their daily diets saw improved energy, skin, and mood management.
 
Biologically active peptides, which are produced by the bacteria responsible for fermentation, are also well known for their health benefits. Among these peptides, conjugated linoleic acids (CLA) have a blood pressure lowering effect!
 
Here are some food groups with fermentation to add into your meals this week!

• Kefir.
• Plain Yogurt.
• Dry Curd Cottage Cheese or Farmer's Cheese, or fermented cottage cheese.
• Certain aged cheeses (check label for live and active cultures)
• Fermented Vegetables.
• Tempeh (choose gluten free)
• Miso (refrigerated)
• Pickles (in salt, not vinegar)

 
 Resources
https://pubmed.ncbi.nlm.nih.gov/28945458/#:~:text=As%20a%20result%2C%20fermented%20foods,diabetic%20and%20anti%2Datherosclerotic%20activity.