A New Year, Version (12 years later)

A New Year, Something for Everyone:

“It’s especially hard to be healthy this time of year.”  So true, but what time of year is really easy to be healthy? Each season has it’s traditions, holidays, birthdays, and excuses. What are the reasons people want to lose weight, what are the goals, how we can figure out how to fit in the hard work, and the fun.  Why wait for the new year to start?

Figure out your goals, do you want to be at your wedding weight, do you want to wear that little black dress for the party in January, do you want to get off your diabetes medications, have your clothes fit again, feel better? Is it to get over your mood swings, to have more energy?  Do you want to run and play with your kids, your grandkids, hike with friends, or to dance again feeling confident?

We all have a reason to be healthy, that in itself can be the reason.  To be healthy is a great goal, and from there let’s figure out the right path for you.

1. Identify your goals and put in writing.
2. Pick your plan (or 2).
3. Exercise- yes, physical activity of any kind will improve your metabolism, relax you and make you feel energized, put you in a better emotional mood, and help you lose weight.
4. Watch your portion size and type of foods.  I don’t want to say any particular food is off limits, but how much you eat is under your control.  If you feel powerless with a certain food - then it’s time to walk away from it, at least for awhile, until you get control over your relationship with that food.

Suggestions: 

1. Eat your fruits and veggies.
2. Eat lean protein - chicken, fish, lean cuts of red meat no more than 1-2X/ week, beans, tofu, eggs, vegetable substitutes such as tempeh, low- fat or non- fat dairy products, and nuts.
3. No fried foods!
4. Eliminate processed foods, white flour, white sugar, and High Fructose Corn Syrup. People often blame "Sweets" for adding a lot of Carbohydrates to our diet, but Starches (Breads, Chips, Pretzels, etc.) are a prime offender as well.
5. Avoid high calorie beverages such as juice, alcohol, soda, sports drinks, energy drinks, coffee shop drinks, and vitamin waters.
6. Choose whole grains and whole foods such as sprouted wheat toast, quinoa, brown rice, beans, and soups made with beans/ grains/ veggies (see recipe below).
7. Drink lots of water, seltzer, unsweetened tea/ ice tea.
8. Watch your Sodium intake.. it hides in many prepared foods.

Winter Vegetable Ragout With White Beans

1 1/2# butternut squash, peeled and cut into 3/4-inch cubes

2 T olive oil

1 1/2 T minced garlic

3/4 t salt

1/2 t freshly ground black pepper

1 large yellow onion, chopped

1 fennel bulb, halved, cored, and cut into 1-inch pieces

1 red pepper, cut into 1/2-inch pieces

1 t ground fennel seeds

1/3 c white wine

1 15-ounce can Italian butter beans (or another white bean), rinsed and drained

1 c low-sodium vegetable broth

1/3 c sliced sun-dried tomatoes

8 leaves rainbow chard, stems removed, cut crosswise into thick ribbons

1 c rainbow chard stems, sliced on the bias into 3/4-inch pieces

1 T chopped fresh oregano

1 T chopped fresh thyme

1 T chopped fresh sage

1. Preheat over to 400 F.  Combine squash, 1 T olive oil, 1/2 T garlic and 1/4 t each salt and pepper in a large baking dish, toss to coat, then roast for about 20 minutes or until tender.
2. Meanwhile, heat remaining oil in a large skillet over medium.  Add the onion and 1/4 t each salt and pepper.  Sauté for 3 minutes or until onions are soft.  Mix in remaining garlic and cook for 1 minute.  Stir in fennel, red pepper, fennel seeds, and remaining salt.  Cook for 5 minutes.
3. Pour in wine and cook for 3 minutes or until pan is nearly dry.  Add beans and vegetable broth; reduce heat to medium-low.  Simmer for 15 minutes or until beans begin to break down and sauce thickens.
4. Add the cooked squash, sun-dried tomatoes, chard leaves, and chard stems.  Cook for 10 minutes, adding water as needed to keep ragout saucy.
5. Stir in oregano, thyme, and sage just before serving.  Season with additional salt and pepper to taste, if needed.

(Serves 6, Serving Size 1 cup, 200 calories, 5 g fat, 36 g carbs, 7 g protein, 9 g fiber, 168  mg calcium, 4 mg iron, 760 mg sodium.  From Shape.com, January 2012.)

DREAM for Teens by WCC

Doing It, what is it? Who are you as a teen? Evaluate yourself (on the Wellness Wheel) and see what areas you want to work on because it's important to you now. As a kid, you are always being told what others think of you, or think you aught to do. But if you take time and evaluate, you may notice an area that is low that you didn't even think about, or realize it's an area you can actually work on. So you have a starting point. Then you get to ->

Reason to Be; your purpose in life. Often kids don't know because they didn't think about it. It could be your faith, saving the environment, helping others, being a caretaker or teacher. Kids tend to be self-centered, you know the moon is following them. The adolescent brain isn't fully developed until 20-25 years or more, so don't expect to be talking to a mature adult. Get kids to think outside of their own lives. Being part of the community, joining a team, doing volunteer work; all help. And you as a parent or caretaker, part of your purpose is raising a resilient, reliable, resourceful and responsible human, so what you say and how you say it also counts. Kids hear everything you say, so if you walk in after work and say, "Did you clean your room, you need a haircut, your shirt is backwards" or "How was your day, what went well, who made you laugh"; can change the whole tone, your kids social and emotional development, and your relationship. -> 

Expertise, it's becoming better at something, and improving self confidence and empowerment. How do you become better at something? By practicing. Join a team, take a class, join a club, learn another language, take piano or guitar lessons. What do you like to do? How often do you do it? Research shows that teens who do one challenging, consistent activity for a minimum of 2 years during the High School years, do better long term. It's no wonder because they are often getting experience and advice from an expert, as well as getting constructive criticism or coaching to improve. They experience sharing resources, wins and losses, applauses and praise. They learn that they can do hard things by practice, focus and perseverance. ->

Attention is the next part. This has become a huge problem with this generation. They unfortunately grew up during the Covid years, and social media has become a nationwide issue. Teens are unable to focus on an activity and are unable to function without devices. They learned this from us, so we can't blame them. We didn't know better. So here we are, and we are still the adults and the ones who pay the bills. I coach too many people that are "afraid" to take away their kids devices. I love telling the story how I took away my daughter's cell phone and got her a flip phone for emergencies. After 2 days, she left it at home. I didn't let her take it on vacation either. The tough love for me and anger for her, soon changed to gratitude and understanding. Take time away from your devices. Lose yourself in an activity you love, think of one you can share with someone. Maybe a sport, a hobby, time in nature, baking, singing, or doing a meditation. The more you practice, the more your brain will be trained to focus on this, so enjoy, and strengthen that muscle. ->

Motion is last but not least. Teens should be doing 1 hour a day of physical activity. It can be structured or not, but many don't get nearly close to that amount. Being active also gets you and kids away from their screens. It's fun. It's a good way to meet people and strengthen relationships. It helps prevent or lessen many of the issues kids and adults face, or will face, such as depression, anxiety, heart disease, diabetes, and many others. Many types can be at no cost and can be done almost anywhere. What are you waiting for? Make plans to do this, and don't break the plans. You, are the most important person and deserve the time for yourself. DREAM it into Your Life. 

Love, Me