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January 2016 | FIT FOR THE NEW YEAR
South Edition
HEALTH
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.
M
illions of Americans will
binging at snack time. Be mindful of
and maintenance. Schedule meals every
birthday cake. Rather than throwing in
make the resolution this
your snacks, and make sure they offer
two to three hours, six times a day.
the towel entirely, view the setback for
year to lose weight. But
nutritional value and are designed to
Get moving: Exercise doesn’t have
goal setting is the easy
keep you satisfied until your next meal.
to be daunting! Get started with 10-min-
Be accountable: Keep a food and
part. Staying on the weight loss track
Sleep: Studies show a link between
ute sessions, three times a day. Movement
exercise diary to reinforce good habits.
and maintaining that weight loss is
sleep deprivation and excess pounds.
sets your metabolism in motion so make
Log food, drinks, activity, weight and
where the challenges begin.
more to stay accountable.
While there are many theories as to why
sure it’s a consistent part of your weight
Here are 10 tips to help you stick with
this is, at the very least, getting enough
loss efforts.
your weight loss resolution this year
sleep will promote clear-headed, health-
and beyond.
ful choices throughout the day.
what it really is, a temporary hiccup.
Seek suppor t : Weight loss and
Eat out, right: Restaurant portions
maintenance is no cakewalk. Turn to
can be monstrous. Set aside half the meal
weight loss counselors, dietitians and
Drink up: Hunger and thirst can
Ju mpst a r t you r weight loss :
and save it for later. Avoid key menu
online communities for support with
often be confused, so stay hydrated. But
Studies show that early weight loss is a
terms like “breaded,” “fried,” “crispy,”
your weight loss journey. The coun-
remember, beverages are not a place to
predictor of long-term success. Look for
and “smothered.” At buffets, fill your
selors at Nutrisystem for example, are
splurge on a ton of calories. Drink water.
programs that keep you motivated and
first plate up entirely with greens before
available seven days a week. For more
For a flavor boost, add fresh fruit slices
deliver in the first month of dieting.
moving on to other options.
information.
Eat small: Research suggests that
Embrace setbacks : Sometimes
With the right attitude and the right
Snack mindfully: It is all too easy
eating smaller, balanced meals through-
diets get temporarily thrown off course
tools, you can make 2016 the year you
to derail an otherwise flawless diet by
out the day promotes greater weight loss
by a missed workout or a second slice of
finally lose the weight for good.
or mint leaves.
South Edition
FIT FOR THE NEW YEAR | January 2016
3
HEALTH
ADVICE TO AVOID OVEREATING
F
or many people, the biggest
ition when it comes to doling out properly
for Creamy Stovetop Mac & Cheese
hurdle in their quest to eat sen-
sized portions. A new cookbook may prove
(recommended portion size: 300 calories
sibly isn’t a question of what they
useful with that challenge. “The Perfect
= 1 cup):
should eat, but how much?
Portion Cookbook” offers 150 comfort food
Ingredients:
recipes that have undergone healthful
16 ounces elbow macaroni
makeovers. Each is easily divided into
2 tablespoons cornstarch
Stay hydrated. Thirst is often con-
100-calorie portions whether measured
1 1/2 cups chicken broth
fused for hunger. Stay hydrated so that
by a cup, piece or slice. Readers can enjoy
1 12-ounce can fat-free evaporated milk
when true hunger strikes, you will know
100-, 200-, 300- or 400 calorie servings of
3/4 teaspoon salt
what your body needs.
their favorite comfort foods. The book also
4 ounces reduced-fat cream cheese
With a few tricks and tips, you
offers tips for making meal plans, smart
3 cups shredded sharp cheddar cheese
can land on the perfect portion
snacking and burning calories.
1 tablespoon grated Parmesan cheese.
sizes that will leave you feeling
Directions:
energized and satiated after meals.
If overeating is an issue you face, con-
sider the following tips:
Snack. It may sound counter-intuitive to eat more meals. But staying fueled throughout the day will prevent you from feeling ravenous and over-eating later.
“Understanding realistic portion sizes and the calories within them is the first
Rest. Lack of sleep can leave you hungry. Get proper rest each night.
step,” says Anson Williams, “Happy Days,” TV star and director who has
* Boil the macaroni according to package directions. Drain, but do not rinse. In a stockpot over medium-high heat,
cream cheese, cheddar cheese and Parmesan cheese, until melted and creamy.
Make more room. It sounds simple
teamed with cookbook author Bob Warden
whisk the cornstarch into the chicken
Add the cooked macaroni into the
but the more calories you burn, the more
and nutritionist Mona Dolgov to create
broth, until dissolved. Bring up to a sim-
cheese sauce, and stir to combine before
food your body requires. If you like large
the book.
mer, and let cook for two minutes.
serving.
meals, consider “working up an appetite,” first. Even if you follow the tips above, you may have trouble relying on your intu-
“Without worry or guilt, we can all eat
Whisk the evaporated milk and salt into
For more recipes, tips and information
perfect portions of the foods we love and
the thickened chicken broth, and bring
about the book which is available on QVC
never overeat.”
back up to a simmer.
The trio is offering this delicious recipe
and elsewhere, visit theperfectportion.
Remove sauce from heat, and stir in
com.
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FIT FOR THE NEW YEAR | January 2016
5
HEALTH
NEW YEAR’S FOOD RESOLUTIONS TO IMPROVE WELLNESS
I
style changes are heavily rooted in
oats. Shopping tip: these foods are typi-
quick,
the kitchen — start there and take simple
cally located around the perimeter of the
healthful
steps to achieve better health.
market.
meals.
mproving one’s overall well-being is
foods include bananas, dark leafy greens,
Soups and
often top-of-mind when New Year’s
black beans, avocados, strawberries, peas,
smoothies
resolutions are made. Positive life-
quinoa, almonds, chia seeds and rolled
make for
WHOLE FOODS FOCUS
MEALTIME MAGIC AT HOME
Fresh, unprocessed foods are the cor-
Take a few minutes each week to make
nerstone of a healthful diet. Whole foods
meal plans. Preparing and consuming
include fruits, vegetables, legumes, whole
mostly home-cooked meals will train your
grains, nuts and seeds — all presented in
palate to enjoy more healthful fare. And it’s
their purest forms, free of unnecessary
worth the effort to know exactly what’s in
additives such as artificial flavors, colors,
each dish. Over time, you’ll learn to cook
preservatives, sweeteners and hydroge-
creatively with whole-food ingredients.
nated fats.
Heathy eating can be a breeze with a
Build a recipe for success with an
wealth of mealtime ideas that take 30 min-
foods-centered eating regimen, ensure
and there. You will be successful if you
ongoing grocery list that incorporates
utes or less to prepare. A high-performance
old habits stay in the past. Take a few mo-
are happy about your choices and don’t
natural foods you’re excited to try, and
blender makes it easy to whip up plant-
ments to write down scenarios that might
feel restricted.
begin to make small swaps. If it seems
based concoctions like smoothies, soups
sidetrack you and how to avoid them. For
Focus on this new approach to eating
like an adventure, you’ll be inspired to
and whole-food juices — even healthy
example, partner up with friends or loved
to set out on the right course to optimal
avoid high-calorie, low-nutrient foods, and
sorbets made from nothing but frozen fruit.
ones to form a support system and encour-
health. Understand what whole foods are,
age each other to make healthy choices
how to include them in your diet, and work
when getting together for occasional meals
with a support system. You’ll be well on the
out. And lastly — it’s okay to indulge here
way to long-term success.
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WEALTH
on water bills choose a quality faucet with a lower flow rate. For example, the
I
f your 2016 resolution is to spend
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While everyone sets out with the best
Repurpose your stuff: One way to
of intentions, the truth is that only 8
save is by repurposing what you already
percent of us are successful at achiev-
own. Use the new year as a time to clean
ing our New Year’s goals, according to
out closets, empty storage units and
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 pro-
MAKE YOUR MONEY RESOLUTION STICK
breathe new life into items by refinishing furniture or updating existing pieces of clothing. You can even sell clothes you don’t wear as often through your own shop on websites like eBay or Poshmark. Heat up your savings: If you rely
Putting away small amounts every week can add up in the long run.
on oil to heat your home, contact your en-
moted at work and earning a significant money-saving goals, deter mine how
Save for a rainy day: Putting away
ergy provider to determine whether you
tions, you may be biting off more than
you’ll measure success. For example, if
a small amount every week for emergen-
can pre-pay to lock into lower rates. This
you can chew. Instead of making a long
you are saving for your dream vacation,
cies can add up to big savings in the long
way, you won’t have to worry about rising
list of possible resolutions, determine
determine how much to set aside for the
run.
prices when the temperatures go down.
one or two top priorities so you can fully
trip and how much to save each month
pay increase sound like great aspira-
devote yourself to those goals. Make measurable, attainable resolutions: Once you’ve set your
to reach that goal. Then, set short- and
though your refrigerator or fixtures may
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be working fine, they may be using more
lution to save money.
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WEALTH
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like airfare and hotel accommoda-
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tions, are hefty withdrawals if you
to your vacation fund.
don’t set aside money specifically
Consider coupons: Vacation
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packages found on daily deal sites
each paycheck to send straight to a
can be just the ticket you need to
dedicated vacation savings account.
get the vacation you want for less.
Once it’s there, don’t touch it until
Other travel sites often offer spe-
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January 2016 | FIT FOR THE NEW YEAR
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Be on time: A missed flight or train could cost you a pretty penny you did not account for when drawing up your vacation budget.
job’s vacation policy so you can
You don’t need to defer your vaca-
budget your days off from work ac-
tion again this year. A few tips can
cordingly. If you don’t get paid time
keep you on track for a memorable
off from work, the pay cut is also an
vacation.
South Edition
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.” Creativity.
KEEP GOALS IN FOCUS “Have your plan in plain sight for constant review and reminders. Without it, it’s
my best when I have an environment free 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.
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
South Edition
multipurpose equipment that saves space.
Jacobs sets and tracks goals religiously
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.
FIT FOR THE NEW YEAR | January 2016
9
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
ness tools, the same rationale applies to
everything in between is no easy
“I create and design my own cards and
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, see if there’s an app that can solve your
shared by several small business owners and bloggers as part of the #MakeMore-
In 2016, establish habits to more
Happen campaign from Staples, that can
efficient with time, money and
help you become more productive at home
resources.
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.
and work.
GET TECH SAVVY
be time consuming and headache-inducing.
your business,” says English. “Enter the
“Obviously, rationing pencils is not go-
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.
RACHEL LOUWSMA
612.802.4536 PHONE livingfullyeverafter.com WEB
RACHEL LOUWSMA
612.802.4536 PHONE livingfullyeverafter.com WEB
2016 is YOUR year! As a coach, I’m here to support and encourage you to live an authentic life that fits you! My offerings: - Habit Accountability Coaching: Get Action and Results! - Post Divorce Coaching: You 2.0 - Ignite Your Spark Workshops - Life Coaching: Anything under the sun! Visit livingfullyeverafter.com for your free e-book! 10
January 2016 | FIT FOR THE NEW YEAR
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www.mcnearneyfuneralhome.com South Edition
CAREERS
IS YOUR LIFE IN BALANCE? HEALTHY HABITS TO TRY IN 2016
I
s your life in balance? The new
organizational needs.
year is a great time to take stock
Documenting your day not only
of your routine and make improve-
keeps you organized, but also provides
ments where necessary.
you with an opportunity to look back and
Here are some thoughtful habits to
reflect on your life’s accomplishments,
consider incorporating into your day
memories and milestones from the year.
in the coming year.
BALANCED DIET, BALANCED LIFE FIND TIME TO DECOMPRESS If you’re a morning person, get out
Maintaining a healthy, balanced diet will help you feel great, and can
of bed 30 minutes earlier than normal
increase your focus, energy levels and
to wake up with your favorite coffee or
productivity.
tea and think about what you need to accomplish for the day.
Plan out your meals ahead of time before going shopping by marking
More of a night owl? Spend at least
them in a calendar. This will give you
30 minutes before going to sleep to un-
more time during the week to cook and
plug from technology and relax with a
prepare meals, without having to make
new book you’ve had on your list to read.
frequent trips to the store or feel tempted
Schedule time for exercise to reduce
to grab take-out. You’ll be more likely to
stress and maintain a healthy lifestyle.
stick with the habit if you love the calen-
Planning workouts ahead of time will
dar you use, so consider something easy
make you more likely to stick to them.
on the eyes, such as an AT-A-GLANCE fashion planner.
WRITE EVERYTHING DOWN
Cooking your own fresh meals can
Handwritten notes and to-do lists
help keep your bank account balanced,
will reinforce your memory of the tasks
and is often much healthier than food
you need to conquer. They also give you
from a restaurant. And spending time
the option to look at what you need to
in the kitchen is also a stress reliever
do for the day and prioritize the list.
for some people.
Consider a personal planner, such as
The new year is the perfect time to make sure your insurance is in good health. Contact us for a free personal insurance review to see how you can save money and protect your dreams. We offer award winning customer service, competitive pricing and two convenient locations to serve you
Make a fresh start — the beginning
those from the popular AT-A-GLANCE
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South Edition
Nick Atkinson
Craig Swenson
natkinso@amfam.com
cswenson@amfam.com FIT FOR THE NEW YEAR | January 2016
11
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*†
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*† Incls all incentives where applicable (Trade Assist, Cust. Cash, Loyalty & Conquest Lease Cash, Private Offers, All Star Edition, Select Mkt Cash) Photos for illustration purposes only. 2016 LT MODELS 36 mos. Lease, 10k/year, $3k avg. due at signing, + tax, title & lic., dealer fees. OAC. GM factory incentives are subject to change without notice. (*††$1,000 due at signing (after all offers). $0 down payment / $0 first month payment / $0 security deposit for Current Owners and Lessees of 1999 or newer non-GM vehicles (after all offers). Tax, title, license, dealer fees and optional equipment extra. $0 security deposit due at signing. Mileage charge of $0.25/mile over 20,000 miles. Take delivery by 02-01-2016 )††2016 Silverado 1500 Crew (1LT/2LT) All other offers good until 02/01/2016.
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January 2016 | FIT FOR THE NEW YEAR
South Edition