10 Tips to Help You Achieve Your Goals

GoalsAs I’m registering for my last class, I’m filled with flashbacks from the past three years. Starting when I first decided to go back to school at 39 years old. Thoughts of excitement, joy, amazement, and accomplishment race though my mind. Why! This is because, I set my mind on something I wanted to do.  I stuck with it and soon I would have accomplished my goal.  

Sounds awesome and great!!! 

The truth is, it was not an easy journey. I’ve had plenty of sleepless nights, long working days, and mood swings. Best of all, I had GOD on my side. I could not have done what I did without FAITH in GOD and the power of attraction. There were times I felt like giving up because I wanted my freedom back. The desire to obtain my first college degree was so POWERFUL and STRONG. Even I couldn’t stop myself.  

How many of you have sacrificed your younger years to raise children? I know I am not the only one. What I’m doing now is something I should have done when I was younger, but I had responsibilities. My child needed his mother to be available. School back then took time away from my son, so I sacrificed. I promised myself after my son graduates from High School, I would continue my education. That is exactly what I’m doing.  

I established my long-term goal. To reach my long-term goal, I established short-term goals to help me. I  sat down and wrote out a map to accomplish my goals.  

Long-term goal:

  • Obtain my first college degree.

 Short-term goal:

  • Do your best on every assignment.
  • Strive for an “A”
  • Stay organized.
  • Complete the semester.

 You get the idea! 

Do you have goals? Are there things in your life that you want to change or improve? It could be going back to school, weight loss, networking more, create a blog, save money, etc. What ever your goal is, I believe you can accomplish them. Here are 10 tips on how to accomplish your goals that has helped me over the past 3 years.  

10 Tips to Help You Achieve Your Goals  by Alyssa Gregory

1. Make a Commitment

Goals require commitment and dedication. There’s no other way around it. If you are struggling with committing to a specific goal, go back and start the process over. You may not have identified the goal just right, or you may be lacking the necessary motivation to see it though.

 2. Keep Track of Your Progress

Just as it’s important to put all of your goals down on paper, it’s equally important to track your progress. You can do this with a goal tracking worksheet, a goal management tool or a method of your own. The key is to regularly check-in on your goal progress and take note of where you are and where you need to go before your next check-in. 

3. Break It Down

It’s good to have big and very ambitious goals, but many times, you can make them more attainable and realistic by breaking them down. A set of five smaller goals that will get you to your ambitious goal can be a lot more manageable and a lot less overwhelming. 

4. Get Help

You may need external support to accomplish your goals, or maybe you are struggling with the commitment factor and need someone to hold you accountable. While your goals may be personal to you, that doesn’t mean you have to do it alone. If you need help, support or just a cheerleader, ask someone your trust. 

5. Be Willing to Revisit and Revise

Your regular goal check-in process is the perfect time to consider if the path you’re taking to accomplish your goals is valid. You may find that you have more clarity after you’ve outlined your goal. It’s okay to make changes and modifications, as long as they support what you set out to do. 

6. Keep Your Eye on the Prize

Thinking about the big picture is important, especially with long-term goals. While there will be times when you’ll be so focused on working to move forward that you may not consider the end result, it’s necessary to take time to think about where you’re going. Envisioning your success can help keep you motivated. 

7. Be Consistent

Consistency and routine can play an important role in reaching your goals. Be consistent when you have progress check-ins, how you track your advancement, and how and when you focus on your goals. The more routine you can make the process, the easier it will be to keep going. 

8. Let Your Goals Grow Up

Life changes and so will your goals. You may have a few long-term goals that span the next few years, but if you consider them set in stone, you may miss out on modifying your plan to fit current business, lifestyle and societal changes. In order to keep your goals relevant and realistic, let them change and grow as you do the same. 

9. Focus on Positive Thinking

As cliché as it may be, positive thinking can empower you to reach success. If you consistently think negatively, you may be sabotaging your entire goal process. Positive thinking and self-affirming mantras really can get you through the most challenging parts of reaching your goals. 

10. Celebrate Every Success

You can’t expect yourself to work steadily toward a goal without any type of reward along the way. Not only is that bad for your morale, but it can diminish the power of the entire process. Take time to celebrate every success for every goal, no matter how big or small. It will build your confidence and commitment and make it easier to keep pushing to reach those large-scale future goals.

What do you do to ensure your own success? Are there certain processes that you use to make it easier to strive for even the most ambitious goals? 





Why It’s A Great Idea To Change Careers When You Are 40!


Post written by: Philippe Gaud

When I reached my mid-50s I decided to make a radical career change. I’d spent 25 years in industry in a series of increasingly senior HR roles with high profile companies and I had no real reason to abandon a career that was developing very well. No real reason, that is, except one, crucial one. I wanted something different.

Much to the surprise of my friends and colleagues, instead of being a senior executive in an international company, I decided to become a teacher. It could, as many of them pointed out, have been a disaster, but it hasn’t. I’m now an affiliate professor at HEC Paris. So should you be following me into the “career unknown” even if you’d started to think that it was too late to make such a move? And, if you do, how can you make sure that it’s a success?

Here are five reasons why you should consider a move:

Reason 1 – Take control. Making your own decision about changing career is a very different prospect to someone else making it for you. You know better than anyone else what is right for you, what you really want. So it’s critical that no-one else is allowed to make that decision for you. Taking control can also give you the confidence to make a genuinely ambitious, even audacious change. And that confidence is crucial to impressing potential new employers or investors.

Reason 2 – Are you getting the right rewards or just the ones on offer? Many people stay in a career comfort zone simply because it feels comfortable. You know the role, the people, the business. The pay is good, promotion comes along regularly – it’s all so easy. But are the rewards on offer really the ones you want?

Reason 3 – Don’t ignore the signals. Has your career slowed down? Are your appraisals less positive, salary rises less common or less generous? Is your role moving slowly, but surely towards the sidelines? Don’t wait until things get really negative before you act and a move is forced upon you.

Reason 4 – Establish your value in the wider world. If you work in one place for any length of time there is always the risk of becoming “institutionalized,” of coming to believe that you only have real value in your current organization. Stepping outside that company can be frightening at first, but it can also help to boost your self-confidence in the medium and long-term by showing your real, overall worth.

Reason 5 – The surprise of the new. When you take on a new job you start a new life: new problems, new challenges, new people. And while it will almost certainly be stressful initially you’ll find yourself surprised – and delighted – by just how much you can take on and succeed at.

And here are five tips to ensure that it all works out:


#1 Move at the top of your game. Yes, funny as it sounds, the very best time to move is the hardest time to move. The point where everything is going great, when no-one wants you to leave, you’re at a career pinnacle. But this, of course, is the time when your all-important self-confidence will be at its strongest, you’re upbeat and ready to tackle new challenges.

#2 Act, don’t react. Move to go somewhere you want to be, not to get away from somewhere you don’t.

#3 Always be aware of the outside world. It’s very easy to find your career horizons limited to the four walls of your office. Make sure you always keep tabs on what is going on outside them and what new opportunities await you.

#4 Know when it’s time. So when is it time? When you are 40, 50, 60? All and none of these – it’s the day when you can’t answer the question: what did I learn today?

#5 Just go. I did. And do I have any regrets? Just the one. I wish I’d gone earlier!

First Day of Food Management Practicum

thphljkwpwIt seems so unreal that I am at the point in my education and journey of becoming a Dietetic Technician to begin my practicums (internships). It has been a long, stressful, and exciting learning journey over the past two years in the field of biology, health, and nutrition. My first practicum is Food Management. I am nervous, mostly I am excited to meet new people and to have the opportunity to apply classroom knowledge to real life events.  My Food Management Practicum is at St. Joseph Hospital. Which for me was a perfect fit, because I’ve wanted to experience working in a hospital. Not only that, the location is within the area I travel to often. (SCORE)!  

A practicum is not considered free labor, it allows students the opportunity to learn hands-on. It allows students to gain experiences that textbooks cannot teach. In my field, we have a total of three practicums. Food Management, Clinical Nutrition, and Community Nutrition. The three practicums are different, which gives students a feel of what they like best or least.  

I believe I prepared myself well for my first day at St. Joseph by printing all of the assignments to make a portfolio. I also read all of the assignments to know what was expected from me. To my surprise the Registered Dietitian (Preceptor) I will be working with was well prepared as well. My preceptor has taken many students from the college I attend in the past, so she was familiar with our assignments. She had a calendar of activities I will be doing my first month. Also, I provided my Preceptor with my list of assignments and she wanted to go over all of them to ensure she didn’t miss anything. (Thank goodness I was prepared)!   

My first day lasted 1 ½ hours. We talked about policy and procedures, dress code, and expectations. I was given a tour of the whole Food and Nutrition Services Department. I was introduced to all of the Managers. To my surprise, I ran into a classmate that graduated the previous year, who now works there along two other classmates. It was nice to see a familiar face.  

 I will have the opportunity to explore each section within the Food and Nutrition Services Department. I truly believe that I am going to enjoy this experience. Most of all, I want to be a sponge to learn all that I can.

Close to my Journey of Becoming a Dietetic Technician



I just got approved by the Director of the Dietetic Program that I can begin my practicums next semester. It has been a battle to get to this point. It took two years of classes, drug test, criminal background check, and a series of immunization shots.

I am so excited right now because this means I can apply class room knowledge to real life situations. This also means, after next semester I will have two more practicums to complete then I can GRADUATE!!!!

When Diets Die

You not only have the best of intentions, but you’ve also got a solid plan — and you thought you had a steel will to match. So why can’t you just stick to your stinking diet?


As a reader of Oxygen, you’re probably not planning to become a contestant on the next season of The Biggest Loser. But we all know that sometimes life can throw us curveballs — job changes, kids, relationship upheavals — that can throw us off our game for a while. And when the dust finally settles, we find ourselves needing to get back into fighting trim.

So what’s a girl to do when that happens? That’s right: Go on a diet. We’re not talking a crazy fad diet — as a fitness-minded woman, you know you can’t survive on 500 calories a day or cut entire food groups out of your life and actually be successful over the long haul. You know you need small, frequent meals with lots of protein, fresh fruits and vegetables, and whole grains. So why are you having trouble just doing it?

The problem, says Gregg Steinberg, a sports psychologist in Nashville, Tenn., and author of Full Throttle (John Wiley & Sons Inc., 2009), is probably somewhere between your mind and your emotions. “You have to be aware of your emotions and what’s creating your habit,” he explains. “You have to know, ‘When I’m stressed, I like to eat.’ ‘When some adverse thing happens to me at work, I just shut down.’ So the first step is to be aware of our emotions and how they’ve driven our habits in a certain direction.”

Because everyone (no, it’s not just you!) tends to fall back into old patterns under pressure, the key to long-lasting change is creating new habits to carry you through the tough moments. That means recognizing, again, the emotional state you’re in, but then intentionally creating a positive link between it and the new behavior you’re trying to make habitual. “Everyone is going to get stressed, have bad days, feel de-motivated sometimes,” Steinberg says. But by linking negative emotions to positive habits — going to the gym or taking a walk — “then we create a healthy lifestyle that will last for the rest of our lives. They aren’t just diets,” he says. “They’re habits that become lasting change.”

Visualizing the goal is also a helpful tool for lasting success. But instead of plastering your work space with photos of your favorite fitness model and using that as a visual motivator to remind you to lay off the receptionist’s candy jar when that 3 p.m. slump strikes, Steinberg suggests remembering very specifically a time when you were at your peak — reaching back to a tangible place in your past when you felt like you were “in the zone” instead of reaching forward to a place you’ve probably never been and can’t relate to on a personal level. “I ask people, ‘When you were the healthiest and had the greatest push toward health, what buzzwords come to mind?’ They might say, ‘Hawaii sunset.’ That implies when they felt at peace, weren’t stressed out. It relates to a time when they were at their best, so they can relive those same emotions,” Steinberg explains.

Once you identify what those buzzwords are for you, use them to push yourself in the right direction every time you’re tempted to fall back into old habits. The result will be positive reinforcement until you succeed in creating the new habit. “I have this thing called the ‘triad of greatness,’” Steinberg says. “You’re emotionally aware of your best state and the ones that create problems in your life; you prepare yourself to have the correct emotions; and then you create the right habits. You don’t raise your game under pressure — all the great ones fall back into their habits. And anyone can do that.”

Written by Karla Dial | April 05, 2016 / Published on Oxygen

Tis the Season for Acorn Squash

I made roasted acorn squash for the first time. The recipe was simple and easy but tasty. All I did was peal the outer layer, cut in half. Scoop out the seeds and cut into cubes. Coat cubes with olive oil, minced garlic, and sprinkle on salt and pepper. Toss, bake 350 for 30-45 min, until soft. The picture is not my picture, but it came out similar. I was unable to take a picture because we ate it too fast.


 Health Benefits of Acorn Squash by


Immune System Boost: Acorn Squash is a great source of vitamin C, which is one of the best ways to boost your immune system. Vitamin C, also known as ascorbic acid, stimulates the production of white blood cells, which defend the body from pathogens and other unwanted germs/microbes. Furthermore, vitamin C is an important part of the body’s development, in terms of muscle tissue, blood vessels, teeth, skin, and organs. Vitamin C also works as an antioxidant, helping to protect the body from more serious conditions, such as heart disease and certain cancers.

Improve Vision Health: Vitamin A is found in significant quantities in acorn squash, and while that isn’t an unusual vitamin to find, high levels mean high levels of beta carotene as well, which is a very good antioxidant to have in out system. Specifically, beta carotene has been directly linked to reducing oxidative stress in the eyes, which means that cataracts and macular degeneration can be prevented with proper intake of the vitamin A in acorn squash.

Skin Health: Along with protecting the eyes, vitamin A also plays an important role in maintaining skin health. The antioxidant compounds derived from vitamin A, as well as other vitamins found in acorn squash, ensure that the skin looks young and full of color, while also helping to eliminate blemishes and scars, speed the healing of wounds, and protect the skin from pathogens and premature aging.

Digestion and Diabetes: Perhaps the most significant component found in acorn squash is dietary fiber. A single serving of acorn squash contains 9 grams of fiber, which is more than 1/3 of the daily requirement. Fiber regulates our digestion by adding bulk to our bowel movements and eliminating constipation, diarrhea, cramping, and bloating. Furthermore, dietary fiber helps to regulate the levels of blood sugar in the body, thereby helping to prevent the development of diabetes, and also to help those suffering from diabetes with maintaining stable glucose levels. Finally, dietary fiber helps eliminate excess cholesterol in the body, thereby preventing atherosclerosis and subsequent cardiovascular conditions like strokes and heart attacks.

Blood Pressure: The high content of potassium found in this delicious variety of squash means that blood pressure can be maintained at a safe level. Potassium is a vasodilator, meaning that it relaxes blood vessels and arteries, thereby reducing stress on the heart and lowering blood pressure. Potassium also helps to regulate the fluid balance in the cells and tissues, boosting metabolic efficiency and keeping our enzymatic and cellular pathways functioning properly. Magnesium regulates the uptake of potassium, so the high content of magnesium in acorn squash makes these effects even stronger.

Strong Bones: Acorn Squash has a wide variety of minerals, including calcium, manganese, magnesium, copper, iron, and phosphorous. Many of these minerals are integral parts in the development of new bones, as well as the regrowth and healing of the bone matter we already have. Sufficient mineral diversity in the body can help to prevent osteoporosis and ensure that our bones remain strong and functional well into our later years.

Cancer Prevention: Antioxidants are found in many foods, but acorn squash is particularly fortunate to have very high levels of vitamin C and beta carotene, two very effective antioxidant compounds. This means that free radicals can more easily be neutralized before causing mutations in healthy cells. Along with preventing various types of cancer, antioxidants like those found in acorn squash also prevent cognitive disorders, premature, aging, and a range of other serious health conditions that are often associated with oxidative stress from free radicals.

A Final Word of Caution: Acorn squash is very high in carbohydrates, and while there aren’t any simple sugars in acorn squash, as you would normally find in carbohydrates, they still fill the body up in terms of calories. Those on low-carb diets should probably choose another fruit to complement their dietary restrictions.

Commit to”Dining In” on Family & Consumer Sciences Day, December 3, 2016!


December 3rd is the birth date of Ellen H Swallow Richards, founder of Home Economics in the United States. She dedicated her life to applying scientific principles to domestic topics such as:

  • Nutrition
  • Whole foods
  • Clothing
  • Fitness
  • Sanitation, etc

Her lifelong work crated the “American Home Economics Association” in 1908. In 1994 the name was changed to “American Association of Family and Consumer Sciences (AAFCS).

In honor of Ellen’s hard work, accomplishments, and vision. AAFCS has launched a campaign encouraging families to eat a healthy meal at home together.

The campaign is called “NATIONAL DINING-IN DAY

As some of you may know there are several health crisis and environmental concerns in American and around the word.

Overweight and obesity health epidemic

  • More than one-third (34.9% or 78.6 million) of U.S. adults are obese
  • Half of all American adults have one or more preventable, diet-related disease.
  • Nearly one in three youth ages 2 – 19 are overweight or obese

Environmental Concerns

The concerning problem is land fields filled with food waste generates methane gas as it decomposes. Methane gas absorbs the sun’s heat, warming the atmosphere. Which is devastating to our climate. In order to contribute to the impact of climate change we can find ways to cut back on food waste. Since restaurants are one of the biggest contributors to food waste, dining in at home will help.

Some benefits of “Dining In”

  • Contributes to less food waste
  • Decrease the likelihood your family will be overweight or obese
  • More likely to eat healthy foods
  • Save your family money
  • Improve family relationships
  • Opportunity for children to learn communication skills, social skills, and table manners


Click here to find out how to get involved!