In "First Things First," Stephen Covey tells a story that one of his associates heard at a seminar. The seminar presenter pulled out a wide-mouth gallon jar and placed it next to a pile of fist-sized rocks. After filling the jar to the top with rocks, he asked, "Is the jar full?"

The group replied, "Yes."

He then got some gravel from under the table and added it to the jar. The speaker jiggled the jar until the gravel filled the spaces between the rocks. Again, he asked, "Is the jar full?"

This time, the group replied, "Probably not."

The speaker then added some sand and asked, "Is the jar full?"

"No!" shouted the group.

Finally, the speaker filled the jar to the brim with water and asked the group the point of this illustration.

Someone replied that you could always fit more things into your life if "you really work at it."

"No," countered the speaker. The point is, if you don't put the big rocks in first, " . . . would you ever have gotten any of them in?"

As you start the new year, think of the "big rocks" in your life as the things you can do to make this a healthier and happier year for yourself and others.

Some big rocks might be:

• exercising more often;
• eating additional calcium foods;
• tying some new vegetables;
• getting more sleep;
• starting to lift weights;
• spending added time with family and friends;
• doing volunteer work in your community;
• reading inspirational literature.

Quickie Quiz Which activity looks like a big rock to you?

1. Watching a rerun of a less-than-favorite TV show OR taking a walk with a friend or family member.

2. Checking your e-mail every few minutes OR writing a letter of praise/thanks to a co-worker or friend.

3. Giving your thumb a workout with the TV remote control OR lifting some heavier weights to benefit your total body.

4. Spending your time "crawling the mall" OR enriching your cuisine by learning how to prepare a healthy vegetable.

5. Doing that "one more thing" on a night you're extremely tired OR going to bed and getting a good night's sleep.

6. Screaming at other drivers when you're stuck in heavy traffic OR putting a symphony on the tape player and thinking "life's too short to be uselessly angry."

7. Trying to follow a "if it tastes good, spit it out" diet OR going on a treasure hunt for recipes for lower fat and calorie treats.

As you make choices this year, say "yes" to your "big rocks" first. Don't feel you need to explain each "no" when the smaller gravel and sand try to fill your time. "No" can be a complete sentence!

For a related topic:

To help you fit in the "big rocks", check out the March 1998 FoodTalk on "Do a Don't Do List."
http://lancaster.unl.edu/food/ftmar98.htm

Educational Resources Available from Our Office

FREE Nutrition and Osteoporosis PowerPoint presentation
Nutrition educators can download a free copy of a PowerPoint presentation on "Nutrition and Osteoporosis."

Pyramid Power: The Food Guide Game
Pyramid Power has received awards from the American Dietetic Association and the National Extension Association of Family and Consumer Sciences. Use Pyramid Power to teach youth and adults how to eat healthy according to the Food Guide Pyramid.

Don't Get Bugged by a Foodborne Illness (game)
Use this game to help youth and adults understand and use recommended food safety practices. Don't Get Bugged received an award from the National Extension Association of Family and Consumer Sciences.

COOK IT QUICK! Online Tips and Recipes
Cook It Quick offers tips on "Mix and Match" Meals; Cook Once, Eat Twice; Time-Saving Kitchen Tools and much more! PLUS, access online thousands of recipes. Sign up in the yellow box to receive e-mail updates when new information is added.

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ABOUT FOOD REFLECTIONS FOOD REFLECTIONS is a FREE monthly e-mail newsletter and is also archived on the Internet lancaster.unl.edu/food/archives.htm.  FOOD REFLECTIONS provides a "how-to" message on food, nutrition, or food safety for health professionals, educators, and consumers. Author: FOOD REFLECTIONS is written by Alice Henneman, MS, RD, LMNT, Extension Educator and is archived on the Internet by Donna Weber, Extension Assistant. Permission To Copy: You may reproduce FOOD REFLECTIONS for educational purposes but not for sales purposes. Please credit as follows: FOOD REFLECTIONS Newsletter, University of Nebraska Cooperative Extension in Lancaster County (lancaster.unl.edu/food/foodtalk.htm) E-Mail Subscription: To receive FOOD REFLECTIONS by e-mail, visit our Web site at lancaster.unl.edu/food/foodtalk.htm Endorsement Policy: Use of commercial and trade names does not imply approval or constitute endorsement by the University of Nebraska Cooperative Extension in Lancaster County. Nor is criticism implied of products not mentioned. Contacting Us: Your comments and suggestions are welcome. Send to: ahenneman1@unl.edu For More Information: For personalized answers to your food, nutrition, and food safety questions, contact your nearest Cooperative Extension office. Extension offices are located throughout the United States: For the nearest Nebraska office, click here: http://ianrwww.unl.edu/ianr/coopext/countyoffices.html To locate an Extension office in another state, click here: http://lancaster.unl.edu/office/locate.htm

 

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