FIT Health
E Y A R W E N Wealth
Careers
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Kristin Nordling - Prior Lake, MN 2
January 2016 | FIT FOR THE NEW YEAR
North Edition
HEALTH
M
illions of Americans will make the resolution this year to lose weight. But goal setting is the easy part. Stay-
ing on the weight loss track and maintaining that weight loss is where the challenges begin. Here are 10 tips to help you stick with your weight loss resolution this year and beyond. Drink up: Hunger and thirst can often be confused, so stay hydrated. But remember, beverages are not a place to splurge on a ton of calories. Drink water. For a flavor boost, add fresh fruit slices or mint leaves. Snack mindfully: It is all too easy to
derail an otherwise flawless diet by binging at snack time. Be mindful of your snacks, and make sure they offer nutritional value and are designed to keep you satisfied until your next meal. Sleep: Studies show a link between sleep deprivation and excess pounds. While there are many theories as to why this is, at the very least, getting enough sleep will promote clear-headed, healthful choices throughout the day. Jumpstart your weight loss: Studies
10 TIPS
to stick with your
WEIGHT LOSS PLAN Exercise doesn’t have to be daunting. Get started with 10-minute sessions, three times a day.
show that early weight loss is a predictor of long-term success. Look for programs that
sessions, three times a day. Movement sets
Embrace setbacks: Sometimes diets get
Seek support: Weight loss and main-
keep you motivated and deliver in the first
your metabolism in motion so make sure it’s
temporarily thrown off course by a missed
tenance is no cakewalk. Turn to weight
month of dieting.
a consistent part of your weight loss efforts.
workout or a second slice of birthday cake.
loss counselors, dietitians and online com-
Eat small: Research suggests that eat-
Eat out, right: Restaurant portions can
Rather than throwing in the towel entirely,
munities for support with your weight loss
ing smaller, balanced meals throughout
be monstrous. Set aside half the meal and
view the setback for what it really is, a tem-
journey. The counselors at Nutrisystem for
the day promotes greater weight loss and
save it for later. Avoid key menu terms like
porary hiccup.
example, are available seven days a week.
maintenance. Schedule meals every two to
“breaded,” “fried,” “crispy,” and “smoth-
Be accountable: Keep a food and ex-
three hours, six times a day.
ered.” At buffets, fill your first plate up
ercise diary to reinforce good habits. Log
With the right attitude and the right
entirely with greens before moving on to
food, drinks, activity, weight and more to
tools, you can make 2016 the year you finally
other options.
stay accountable.
lose the weight for good.
Get moving: Exercise doesn’t have to be daunting! Get started with 10-minute
For more information.
NEW YEAR’S FOOD RESOLUTIONS TO IMPROVE WELLNESS
I
mproving one’s overall well-being is
grains, nuts and seeds — all presented in
those that provide energy and key disease-
palate to enjoy more healthful fare. And it’s
often top-of-mind when New Year’s
their purest forms, free of unnecessary
fighting properties.
worth the effort to know exactly what’s in
resolutions are made. Positive lifestyle
additives such as artificial flavors, colors,
Excellent examples of power-packed
changes are heavily rooted in the
preservatives, sweeteners and hydroge-
foods include bananas, dark leafy greens,
nated fats.
black beans, avocados, strawberries, peas,
Heathy eating can be a breeze with a
Build a recipe for success with an ongo-
quinoa, almonds, chia seeds and rolled
wealth of mealtime ideas that take 30 min-
ing grocery list that incorporates natural
oats. Shopping tip: these foods are typically
utes or less to prepare. A high-performance
foods you’re excited to try, and begin to
located around the perimeter of the market.
blender makes it easy to whip up plant-
Fresh, unprocessed foods are the cor-
make small swaps. If it seems like an ad-
Take a few minutes each week to make
based concoctions like smoothies, soups
nerstone of a healthful diet. Whole foods
venture, you’ll be inspired to avoid high-
meal plans. Preparing and consuming
and whole-food juices — even healthy
include fruits, vegetables, legumes, whole
calorie, low-nutrient foods, and stick to
mostly home-cooked meals will train your
sorbets made from nothing but frozen fruit.
kitchen — start there and take simple steps to achieve better health.
WHOLE FOODS FOCUS
North Edition
each dish. Over time, you’ll learn to cook creatively with whole-food ingredients.
FIT FOR THE NEW YEAR | January 2016
3
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HEALTH
ADVICE TO AVOID OVEREATING
F
or many people, the biggest hurdle in their quest to eat sensibly isn’t a question of what they should eat, but how much?
If overeating is an issue you face,
consider the following tips: Stay hydrated. Thirst is often confused for hunger. Stay hydrated so that when true hunger strikes, you will know what your body needs. Snack. It may sound counter-intuitive to eat more meals. But staying fueled throughout the day will prevent you from
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feeling ravenous and over-eating later. Rest. Lack of sleep can leave you hungry. Get proper rest each night. Make more room. It sounds simple
energized and satiated after meals. calories = 1 cup):
meals, consider “working up an appetite,”
Ingredients:
first.
16 ounces elbow macaroni 2 tablespoons cornstarch
you may have trouble relying on your
1 1/2 cups chicken broth
intuition when it comes to doling out
1 12-ounce can fat-free evaporated milk
may prove useful with that challenge.
3/4 teaspoon salt
“The Perfect Portion Cookbook” offers
4 ounces reduced-fat cream cheese
150 comfort food recipes that have un-
3 cups shredded sharp cheddar cheese
dergone healthful makeovers. Each is
1 tablespoon grated Parmesan cheese.
easily divided into 100-calorie portions
Directions:
whether measured by a cup, piece or slice. Readers can enjoy 100-, 200-, 300-
* Boil the macaroni according to package directions. Drain, but do not rinse.
or 400 calorie servings of their favorite
In a stockpot over medium-high heat,
comfort foods. The book also offers tips
whisk the cornstarch into the chicken
for making meal plans, smart snacking
broth, until dissolved. Bring up to a sim-
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and burning calories.
mer, and let cook for two minutes.
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Remove sauce from heat, and stir in
has teamed with cookbook author Bob
cream cheese, cheddar cheese and Par-
Warden and nutritionist Mona Dolgov
mesan cheese, until melted and creamy.
The trio is offering this delicious
tion about the book which is available
Visit livingfullyeverafter.com for your free e-book!
recipe for Creamy Stovetop Mac &
on QVC and elsewhere, visit theperfect-
Cheese (recommended portion size: 300
portion.com.
RACHEL LOUWSMA
4
sizes that will leave you feeling
food your body requires. If you like large
properly sized portions. A new cookbook
612.802.4536 PHONE livingfullyeverafter.com WEB
can land on the perfect portion
but the more calories you burn, the more
Even if you follow the tips above,
RACHEL LOUWSMA
With a few tricks and tips, you
612.802.4536 PHONE livingfullyeverafter.com WEB
January 2016 | FIT FOR THE NEW YEAR
“Understanding realistic portion
Whisk the evaporated milk and salt
sizes and the calories within them is
into the thickened chicken broth, and
the first step,” says Anson Williams,
bring back up to a simmer.
to create the book. “Without worry or guilt, we can all eat perfect portions of the foods we love and never overeat.”
Add the cooked macaroni into the cheese sauce, and stir to combine before serving. For more recipes, tips and informa-
North Edition
WEALTH
I
f your 2016 resolution is to spend less and save more, you’re not alone. A quarter of U.S. consumers are making money-saving resolutions, according
to Nielsen surveys. While everyone sets out with the best of intentions, the truth is that only 8 percent of us are successful at achieving our New Year’s goals, according to research published in the University of Scranton Journal of Clinical Psychology. With a little preparation you can be the exception to the rule. Prioritize goals: While you may think
that saving money, getting promoted at work and earning a significant pay increase sound like great aspirations, you may be biting off more than you can chew. Instead of making a long list of possible resolutions, determine one or two top priorities so you can fully devote yourself to those goals. Make measurable, attainable resolutions: Once you’ve set your money-saving goals, determine how you’ll measure success. For example, if you are saving for your
HELPFUL HINTS to make your
MONEY RESOLUTIONS STICK Putting away small amounts every week can add up in the long run.
dream vacation, determine how much to set aside for the trip and how much to save
be working fine, they may be using more
Repurpose your stuff: One way to
Heat up your savings: If you rely on
each month to reach that goal. Then, set
energy or water than they should. To save
save is by repurposing what you already
oil to heat your home, contact your energy
short- and long-term milestones to help you
on water bills choose a quality faucet with
own. Use the new year as a time to clean
provider to determine whether you can
stay motivated.
a lower flow rate. For example, the new
out closets, empty storage units and breathe
pre-pay to lock into lower rates. This way,
Save for a rainy day: Putting away a
Kaden high-arc pulldown kitchen faucet
new life into items by refinishing furniture
you won’t have to worry about rising prices
small amount every week for emergencies
from Moen offers a low flow rate with a
or updating existing pieces of clothing. You
when the temperatures go down.
can add up to big savings in the long run.
sleek design that’s easy on the wallet. It’s
can even sell clothes you don’t wear as often
Setting achievable goals and planning
long-lasting, too, which also saves money
through your own shop on websites like
ahead can help you stick with your resolu-
in the long run.
eBay or Poshmark.
tion to save money.
Replace household items: Even though your refrigerator or fixtures may
5 NEW YEAR’S RESOLUTIONS FOR PROSPECTIVE HOMEBUYERS
W
riting out your New Year’s
afford. What do you earn? What do you
buyers are making down payments that
before you begin house hunting. Pre-
r e s olu t i o n s ? I f yo u’ r e
spend? How much do you have in savings?
are less than 10 percent and a recent
approval will tell you how much home
thinking of buying a home
Answering these questions will help you
study found that 87 percent of U.S. homes
you can afford and can help you move
in 2016, it’s time to add
learn whether you are financially ready
would qualify for down payment help.
faster and with greater confidence in
for homeownership. Make a budget and
Find out if you’re eligible for
Get your financial house in or-
use free online tools and calculators to
any local or state down payment as-
Rely on professionals. The typical
der: Good credit is key to getting a mort-
determine how much you can afford and
sistance programs. Remember, some
homebuyer will look at 10 homes over a
gage at a reasonable interest rate. If it’s
the amount you have for a downpayment.
options may be as low as three percent.
10-week period so finding and working
been more than a year, find out what your
If you’re short, reduce optional expenses
But keep in mind that if you’re not put-
with the right team is critical. Housing
credit score is. You can improve your
and set up a monthly, automatic deposit
ting at least 20 percent down, you’ll pay
counselors, realtors and lenders all play
credit by paying your bills on time, work-
into your savings account.
extra each month for mortgage insur-
an important role in the home buying
ance. Contact several mortgage lenders
process. These professionals have the
to shop around and get the best deal.
expertise to advise you every step of
these five resolutions to your list:
ing with a no-fees housing counselor,
Explore your mortgage options.
and beefing up your credit literacy. Free
Don’t assume you don’t have enough for
online resources can help, such as Fred-
a down payment or won’t qualify for a
Get pre-approved for financing.
die Mac’s CreditSmart online training.
mortgage without 20 percent down. In
It’s highly recommended that you work
fact, about 40 percent of today’s home-
with your lender to get pre-approved
Figure out how much you can
North Edition
competitive markets.
the way. For more tips and resources, visit myhome.freddiemac.com.
FIT FOR THE NEW YEAR | January 2016
5
CAREERS
W
hether you work full-time from home, or you simply have a space dedicated to paying bills and keeping
your life in order, a home office should inspire productivity and happiness. After all, you’ll do your best work if you actually want to spend time in your workspace. Here, four business bloggers share their tips for home office success.
GOOD ORGANIZATION starts at HOME OFFICE
INVEST A FEW DOLLARS “The easiest way to start feeling more like a professional and less like an imposter is to invest in your home office,” says Cassie Boorn, guest blogger for Handmade Success, and the woman behind Maker Mentors, a free community designed to help creative entrepreneurs build business. “But there’s no need to spend thousands of dollars to create a great workspace. It can be as simple as a quick trip to Staples and done with a budget as small as twenty-five dollars.”
EVOLVE As your business evolves and grows, be willing to make changes to your workspace. “The way I’ve been running my ‘business’ is from the perspective of a hustling freelancer. I was working a lot but there was no method to the madness. I had no structure,” says Vicky Ayala, brand strategist. She recommends creating a workspace both at home and on-the-go that complements what you want your business to be, paying attention to details. In her case, she equipped herself with supplies that fit the way she works — a binding machine for customer handouts, a tablet and a briefcase that converts into a backpack. “Sometimes it’s the small things that
Beat clutter by keeping your home office space in top form.
help remind us of the bigger picture.” my best when I have an environment free
multipurpose equipment that saves space.
Jacobs sets and tracks goals religiously
of clutter. That means no extra stuff on my
Her short list includes a stackable desk
by keeping a wall planner mounted in her
desk, on my walls or in my office,” says
tray to sort and contain files, and a laser
home office.
Andreea Ayers, the entrepreneur behind
printer/scanner/copier that can do it all.
Creativity.
KEEP GOALS IN FOCUS “Have your plan in plain sight for constant review and reminders. Without it, it’s
Launch Grow Joy, a business that helps
too easy to fall back into old routines and unproductive habits,” says Lisa Jacobs,
THE BRASS TACKS
entrepreneurs elevate sales.
a marketing consultant to small busi-
“One thing that I have learned about
To beat the clutter, Ayers advises stick-
nesses and the blogger behind Marketing
myself over the years is that I perform at
ing to your essentials and thinking about
6
January 2016 | FIT FOR THE NEW YEAR
If you are creating a home workspace for the first time or revamping your current office, you can craft your own success by focusing on the details.
North Edition
CAREERS
INCREASING YOUR PRODUCTIVITY IN THE YEAR AHEAD
J
While Thein’s advice focuses on busi-
elements of a business.
uggling work, family, friends and everything in between is no easy
“I create and design my own cards and
ness tools, the same rationale applies to
feat. But there are many ways to
then print them myself. I create a different
household supplies and personal items.
increase your productivity without
card for each platform I’m selling on — the
Making savvy consumer purchases can
basic design is the same, but the name of the
help you stretch your dollar.
working harder or getting more stressed. Small business owners are true experts
platform is at the top and I use a different
in this art, establishing routines and habits
color pallet to distinguish each one,” says
to be more efficient with time, money and
Michelle Gallagher, the Etsy consultant
resources. Here are some top tips recently
behind My Craft Assistant.
USE LIFE-SAVING APPS These days, there are apps for everything. So before hitting the panic button,
shared by several small business owners
see if there’s an app that can solve your
and bloggers as part of the #MakeMore-
In 2016, establish habits to be more
Happen campaign from Staples, that can
efficient with time, money and
help you become more productive at home
resources.
and work.
SIMPLIFY SHOPPING
problem quickly and on a budget. For
One-stop shopping sprees at large
example, designer and blogger Whitney
retailers can help save time and money.
English, founder of the planner Day De-
These stores often offer lower prices on
signer recommends Makr for those who
blogger at Design Aglow. “A smart solution
products, and shopping for many items at
need a logo fast.
is to set up a monthly subscription with a
once online can help qualify you for free
“It might be something you need for a
Be willing to outsource certain tasks,
technical support hotline like Staples, so
shipping. Also, these types of retailers tend
wedding, like a custom crest or a mono-
like technical troubleshooting. If you’re not
you can have instant access to help any
to feature their own store brand products
gram or you might need an actual logo for
an IT specialist, solving such problems can
time you need it.”
for further savings.
your business,” says English. “Enter the
GET TECH SAVVY
“Obviously, rationing pencils is not go-
be time consuming and headache-inducing.
DIY
“Even small technical problems can take
ing to single-handedly bring your business
Makr app. It’s the solution to all of those things, and then some.”
hours of frustration to fix, and most people
Whether you’re dealing with profes-
out of debt, but you’d be surprised at how
Everyone can use more time, energy
don’t think about these issues until they
sional or personal affairs, doing-it-yourself
quickly seemingly minor expenses can ac-
and money. Finding ways to stretch these
have them, especially when it’s too late,”
can often save money and time — from fix-
cumulate,” says Nicole Thein of Uniquely
precious resources can make you happier,
says Cassie Boorn of Maker Mentors and
ing things at home to creating the design
Women.
healthier and more productive.
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January 2016 | FIT FOR THE NEW YEAR
North Edition