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Get SMART About Goal Setting

Once you have committed to what you want to achieve, no matter what area of your life, the next step is to set a goal. Goal setting helps you to concentrate on your efforts and keeps you motivated. If previous health and wellness goals have left you discouraged or frustrated, try setting S.M.A.R.T (Specific, Measurable, Attainable/Achievable, Realistic, and Time Bound) goals.

Increase Your Fruit and Vegetable Intake by Setting a S.M.A.R.T Goal:


A specific goal has a much greater chance of being accomplished than a general goal. For example, a general goal might be, “Eat more fruits and vegetables.” But a specific goal would be, “Eat more fruits and vegetables by having at least 1 serving at each meal.”


Choose a goal where you can measure your progress. For the above example you could easily measure and document whether or not you ate your 1 serving of fruit/vegetable for each meal.


An achievable goal is one that is realistic given your current situation and resources. If achieving your goal is too much of a stretch it will be difficult to accomplish. Therefore, if you do not have the resources to have 1 fruit/vegetable at each meal, the above goal would not be attainable and you would need to rethink your goal.


Start small. Once you achieve that goal then move on or go bigger. Setting unrealistic goals can backfire and leave your frustrated with your efforts. It’s better to make one small change that lasts a lifetime then make 6 larger changes that only last a few months.

Time Bound

Set a time frame or deadline for your goal. For example, in two weeks, in three months, by six months. Setting an end point for the goal will help you to have a clear target to achieve it.

For example, “Eat more fruits and vegetables by having at least 1 serving at each meal for the next 3 months.”

Apple season and cooler temperatures beg for the following Crock pot applesauce recipe:

Crock Pot Cider Applesauce

Use this recipe as a topping for pancakes, as a stuffing in crepes or mix it with some yogurt and top it with a sprinkle of granola!


  • 10 large organic apples
  • 1 Tbsp. ground cinnamon
  • 1/2 tsp ground gloves
  • 1/4 tsp nutmeg


  1. Cut the apples into 4 slices (in half, then in half again).
  2. Peel and thinly slice the apples, then place them into your crock pot (4 quart or larger)
  3. Sprinkle all of the spices evenly over the apples.
  4. Cover and cook on high until apples are soft (about 4 hours).
  5. About half way through the cooking open the lid and stir the spices into the apples then cover again for the remaining time.
  6. For a chunky applesauce you can whisk the apples.
  7. If you prefer a smoother applesauce feel free to use an immersion blender or puree it in a blender in small batches after it cool. Store leftovers in the fridge.

This applesauce is also a great accompaniment to a pork dinner…….it is sure to be gobbled up by all!

About WakeMed Corporate & Community Health

The Corporate and Community Health division of WakeMed provides worksite wellness and health promotion services to numerous corporate and community clients throughout Wake County. The department is made up of a multi-disciplinary team who perform preventative health screenings, education and coaching upon request. The department assists thousands of people each year on their wellness journey.