Change your Habits for Good

Change

your Habits for Good

by Valerie Demetros

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” —Aristotle

If you’re interested in changing your habits for a better, healthier lifestyle but think you don’t have the willpower, think again.

Change is not as much about willpower as much as it is about altering your habits.

Researchers at Duke University found that habits account for about 40% of behaviors each day. That’s because the behavioral patterns repeated most often are etched into your neural pathways. And changing those pathways is all about changing your habits.

Think about your automatic habits. For example, you may pick up your phone and check Instagram or Facebook numerous times a day without thinking about it. Did you think, “It’s time to check Instagram now?” Or is it just a habit?

Researchers now link habits to a specific threestep habit loop.

The first step is the cue, a trigger that tells your brain to go into automatic mode and prompts a behavior. The second step is your routine, which is the behavior and the action you take. Finally, the last step is the reward, which makes the habit worth repeating.

Let’s take the example of checking your phone.

First the cue, which could be when you get bored or get a notification. The routine is the behavior of heading into the rabbit hole of wasted time that could be better used. The reward is the good feeling of relating to people or watching reels that make you smile.

Your first job is to identify the habits you want to change. Take a minute to write down each habit loop you want to change — then list the cue, routine and reward for each one.

After you have listed these habits, it’s time to choose one. Don’t try to change too many at once or choose the biggest habit up front. Ease yourself into it by choosing a habit that may be easier to change or a habit that may positively affect other habits.

For example, if you want to eat healthier, you could skip your nightly snack in front of the TV and replace it with a healthier version. This leads to buying fewer snacks, stocking the fridge with healthier foods and even exercising more.

In this example, the cue is sitting down in front of the TV. This is when you grab those chips, but now you grab an apple instead. Your reward, which used to be chips, is replaced with feeling good and becoming healthier. As this becomes routine, you begin to stock more healthy snacks, feel healthier and even lose weight.

Start slow and be kind. Faltering does not mean the end. You need to get these changes in your life on a regular basis for your brain so see it has a new habit loop.

7 Easy Changes

to Transform your Life

by Blake Herzog

1. Begin each day with positive expectation — When you wake up, do it with a sense of anticipation of all the things you will be able to accomplish, rather than dreading the tasks that must be done. It’s a tweak to your outlook that will yield huge dividends.

2. Be a picky eater — Don’t be afraid or apologetic about wanting to know the content and quality of the food you’re eating. Whether you have dietary restrictions or are just trying to eat healthfully, there’s a lot riding on what you consume.

3. Set achievable yet inspirational goals, and meet them — if you set goals too far out of reach they can be easy to dismiss when the going gets tough. Find out what inspires you and break your long-term aspirations down into incremental, achievable steps.

4. Stretch regularly— Schedule this in if you can’t remember on your own. Many experts recommend doing this at least three times a week, but working in one or two short sessions per day, especially if you spend most of it sitting at a desk, can produce more consistent flexibility results.

5. Stop comparing yourself to others — No two journeys are the same, and you don’t fully know what anyone else has gone through to get where they are today. Doing this often leads to anxiety and unhappiness, so embrace who you are and who everyone else is and set your own course.

6. Take a walk after meals — Numerous studies have found that taking a walk after eating a meal improves your blood sugar level and digestion and can help reduce blood pressure and promote weight loss. Doing as little as 2 to 3 minutes can make a difference, but shoot for 10 when you have the time.

7. Alternate cardio and weight training — Focusing too much on one or the other won’t allow you to develop a well-rounded physical health that enhances heart health, metabolism, muscle and bone strength, joint health, balance and mental health. Do three days of cardio and two of strength training, or the reverse.

Mary Lou Hernandez Receives ACCT Professional Board Staff Member Award

by Angela Askey, Executive Director Public Relations and Marketing

Mary Lou Hernandez, Executive Assistant to CAC President and Board

Photo by CAC Marketing

Mary Lou Hernandez, Executive Assistant to the CAC President and governing board, recently received the Association of Community College Trustees (ACCT) Professional Board Staff Member Award during the 53rd annual ACCT Leadership Congress.

Earlier this summer, Hernandez was one of five professionals named a Regional Award recipient making her eligible for this prestigious national award.

“Identifying and recognizing outstanding community college leaders is a highlight of our year,” said ACCT President and CEO Jee Hang Lee. “The 2022 awardees are among the most dedicated we’ve seen, reflecting our colleges’ tireless commitment to helping students succeed. It is a privilege for all of us at ACCT to be able to shine a spotlight on some of the incredible people and programs at community colleges. Congratulations to all of this year’s awards recipients.”

The Professional Board Staff Member Award was first awarded by ACCT in 2001 and is presented to a board staff member of an ACCT member two-year postsecondary institution for providing exemplary service to the institution’s governing board.

Hernandez stated, “I am honored. Receiving this award has been a highlight to my career.”

10 Tips for Creating an Emotionally Healthy Home

by Bob Shogren, M.Ed., Executive Director, Casa Grande Alliance

Amy Morin is a psychotherapist, licensed clinical social worker, mental strength coach and international bestselling author who writes “Having a home that’s physically safe and sanitary is key when raising kids,” but Morin says it’s equally important to provide an emotionally healthy space.

Creating an emotionally healthy home: 1. Design a space encouraging positive feelings. A wellorganized space with natural light can go a long way toward helping everyone feel good.

2. Establish rules. Rules are meant to keep everyone safe — physically and emotionally.

Identify behaviors that aren’t acceptable. Establishing rules like “No name-calling” and

“No yelling” can help everyone experience more emotional safety. 3. Provide clear consequences.

Consequences remind them you’re in charge. Deep down these give them a sense of security to know you’re going to keep them safe.

4. Use 'feeling' words. Whether you talk about feeling sad the rain canceled your outdoor plans or you discuss feeling a little nervous about an upcoming presentation, initiating open discussions about emotions encourages everyone to share their feelings.

5. Validate everyone’s feelings.

Avoid dismissing your kids’ feelings at all costs. Saying things like “Stop crying” or “Don’t worry” tells them their feelings are wrong. Make it clear that whatever someone else is feeling is OK. Anger, frustration, sadness, embarrassment and fear are all acceptable emotions. 6. Confront uncomfortable issues.

It can be tempting to ignore uncomfortable issues — like someone’s lack of hygiene or a budding mental health problem.

Ignoring the “elephant in the room” may make problems worse.

7. Practice healthy conflict resolution skills. Disagreements aren’t bad, but using the silent treatment, yelling or making threats will crush the emotional health of any home.

8. Reach for healthy coping skills.

While food, alcohol and incessant social media scrolling might make you feel better for a minute, these coping skills are temporary.

They can make things worse and introduce new problems.

9. Provide everyone with time, attention, affection. The quality of time you spend together is more important than the quantity. Your family would prefer to have your attention for 30 minutes than to spend 60 minutes talking to you while you scroll through social media.

10.10. Talk openly about mental health. Make time to do things good for your mental health, like spending time in nature and talking to friends.

Make Spring Break Fun, Productive for Kids

By the time your school-age child is on spring break, they’ve already done a lot of adjusting and learning. Spring break is a time when they can kick back a bit and spend more time on fun things and simply enjoying being with family and friends.

While they need and deserve plenty of time to frolic outside and in, there are many ways parents can enrich their vacation with positive activities that keep their kids’ brains building and intellect expanding while keeping them on track for continued success once they head back to the classroom.

• Find hands-on learning moments — You can teach so many life lessons that also have academic applications, such as reading, fractions and science through making a recipe. Younger kids can learn about counting and sorting by helping you do the laundry and other chores while also taking on responsibilities. Board games teach everybody about logic and strategy.

• Find a camp and let them fly — There are day camps and overnight camps where kids get indepth exploration of STEAM-related projects as well as the age-old crafty camp experience. Be sure to sign up early, these tend to fill up fast. • Look for volunteer opportunities— Children as young as 5 or 6 can be enormously helpful in organizing food pantries, picking up trash (with gloves) and helping to choose old books to donate, while older kids and teens can help at soup kitchens, community gardens, animal shelters, senior centers, libraries, church activities and the list goes on.

Those 12 and younger likely will need to be accompanied by a parent or guardian, while teens can get their first taste of working in environments separate from their family.

• Keep creative juices flowing— Spring is a great time to get outside and explore. Start a nature journal and visit a riparian center or botanical garden and observe. Then let the kids draw what they see and learn more. Acquiring a new hobby or craft or designing a video game also are amazing ways to foster creativity.

• Maintain a consistent schedule — While their time doesn’t need to be as regulated as it is during the semester, keeping morning and night routines along with meals consistent provides a sense of structure and security and enhances self-discipline for when they return to school.

Fun for All Ages

at your Casa Grande Libraries!

If you are looking for something to do for you or any member of your family, look no farther than your Casa Grande libraries.

For the littles, enjoy the story times both Vista Grande and the Main Library have on Tuesdays, Wednesdays and Thursdays. Preschool Storytime is held on Tuesdays at Main from 10 a.m. to 12:25 p.m. with a fun Library Buddies Playgroup held right after.

At the Vista Grande Library, you can find Preschool Storytime on Wednesdays from 10 to 11 a.m. and Toddler Storytime on Thursdays 10 to 11 a.m.

Have tweens that need some entertaining? How about the Makerspace programs at the Vista Grande Library or the Afterschool Lego Club at the Main Library? The 4-H Clover Buds is also hosting an exciting technology and stem program at the Main Library!

The whole family can enjoy a Chess Club once a month on a Friday at the Vista Grande or Family movies and activity on Saturdays at Main.

Need your teens to be involved in something? Join TAB, our volunteer program for teens in grades 9th through 12th that helps create after hour events for other teens in our community.

Adults, don’t worry, we have you covered, too!

There are two book clubs you can partake in: The Lunch Bunch Book Group at Main and/or the Literati at the Vista Grande Library.

Need to just sit back and relax? Wednesday Matinee may be just for you. You can watch a blockbuster movie while munching on some popcorn at the Main Library. Are you crafty? Creative? Craftastic meets once a month to create those Pinterest projects you just have not had time for.

How about our writers out there? Inklings, a local writer’s group, meets twice a month to share and critique each other’s work. Want to learn something? How about our technology classes, intermediate Spanish class or Journey to Your Past: genealogy class? To top it off we have Arizona Humanities presentations and a Western and Folk Musical Performance!

Could we jam anything else in? Yes, because we didn’t mention it all! Plan your visits to the libraries today by going to www.cglibrary.org and clicking on the calendars to the left. Find dates and more information about all we have going on at your local Casa Grande libraries!

You can follow us on Facebook @cglibraryaz.

Vista Grande Public Library 1556 N. Arizola Rd. Casa Grande, AZ 85122

Casa Grande Main Library 449 N. Drylake St. Casa Grande, AZ 85122

You’ve Been Slimed!

by Gigi McWhirter (well, I didn’t slime you…)

Have you ever noticed a slimy almost icky feeling substance on your pets’ feeding or watering dishes? That slime is called bacterial biofilm.

Biofilm can adhere to almost any material including ceramic, glass, stainless steel and plastic. It can be colorless or come in a rainbow coalition of colors like pink, red, purple, black, brown, orange, green and yellow.

It can also put off a really bad odor that only pets with a keen sense of smell can detect.

Biofilm acts as a carrier for bacteria. Some bacteria can affect animals and humans and may be potentially lifethreatening if ingested or inhaled.

Examples of harmful bacteria include:

• Serratia marcescens the fancy name for the pink film you see in wet areas like an animal’s food or water container, your shower or shower curtain.

• E. coli. • Candida albicans.

• Clostridium difficile (C-diff), a growing epidemic and most common cause of human GI infections.

• Helicobacter pylori (H-pylori,) which has been known to cause ulcers and gastritis in humans.

• Staph infections.

• Listeria.

• Salmonella.

The American Veterinary Medical Association also notes that certain bacteria that forms in biofilm can potentially cause dental/periodontal disease, inflammation, cardiovascular disease and systemic diseases.

Any animal with a bowl or any other container that can hold food or water is at risk — rodents, reptiles, cats, dogs, birds, horses, etc. can fall prey to biofilm related illnesses.

Cleaning your animals’ hard toys, feeding and water bowls daily with safe products is essential to good health. Washing them in hot, soapy water or your dishwasher on high heat for sterilization will help.

Vinegar can be used as a safe alternative to soap. Be especially careful not to scratch the surface of the items being cleaned.

It is recommended that food and water be offered in hard-toscratch containers like stainless, lead-safe glass or ceramic bowls. Talk to your veterinarian or tack supply store about options for livestock and poultry.

Avoid plastic because it is easy to scratch and is naturally porous, which makes it able to hold on to biofilm bacteria.

Remember to remind everyone to always wash their hands and to not touch their face after handling potentially slimed surfaces.

Always consult with your pet’s veterinarian or your health care provider if you have questions or concerns about this or other health concerns.

Maricopa Buys Land to Spur Job Growth

Throughout 2022, Casa Grande and Coolidge solidified Pinal County’s reputation as a powerhouse for industrial and job growth by landing new projects from Procter & Gamble, Chang Chun Group and several more semiconductor industry suppliers, along with expansion in their burgeoning electric vehicle sector.

The City of Maricopa is aiming to follow suit with help from a major land purchase to attract employers.

In November, the City Council approved the purchase of 230 acres from Red River Cattle and Pinal Feeding Co. on Cowtown Road next to the Pinal Energy ethanol plant. It’s the last feedlot in town, a link to the community’s agricultural origins and the odors that sometimes accompanied it.

Tens of thousands of cattle will be growing up and moving off the land over the course of 2023.

City Manager Rick Horst emphasized the City wasn’t taking on any debt or raising any taxes to finance the purchase, with the money coming out of its cash reserves.

He said, “One of the things we hear most about, besides ‘we want to have a Trader Joe’s’ and other stores, is ‘we’d like to have some significant jobs here,’” and officials have been working to bring them, with some near misses in 2022.

“In the last six to nine months we’ve entertained a large number of national and international prospects who could bring anywhere from 200 to 500 jobs here, paying at least $60,000, $80,000 or $90,000 on average, and we competed internationally down to the top five, even top three. We’re talking about people who want to invest $200 million up to a billion dollars, to grow a plant to house these jobs. What has hurt us is we don’t have the land,” he said.

The employers interested in Maricopa sought large properties with ready access to utilities and adjacent vacant land they could expand onto, parameters Maricopa has more difficulty meeting than Casa Grande and Coolidge, Horst said, despite the fact that “the workforce, and frankly, the education, is here.”

The City bought the industrial-zoned land, which includes a railroad spur to the Union Pacific tracks, for $1.38 per square foot when anything else sold in Maricopa was going for $4 to $18 per square foot, Horst said, so the city stands to profit from any deals made.

“But most importantly, we’ll land jobs, capital investment and a better quality of life,” he added.

The property joined a few other large industrial parcels available in Maricopa, including the two Eagle Wing properties to its northwest that total 325 acres.

Teachers Continued from page 48 new books and seating to start a school library. • Shayna Potter, a music and psychology teacher at Mission

Heights Preparatory High School in Casa Grande; will purchase piano keyboards for a music room. • Tonya Downs, a kindergarten teacher at West Elementary in

Coolidge; will provide flexible classroom seating options. • Stephanie Arturet, a third-grade teacher at Santa Cruz

Elementary School in Maricopa; will provide students with new flexible seating and books for the classroom. • Andrea Jenkins, a drama and choir teacher at Desert Wind

Middle School in Maricopa; will purchase costumes, set supplies and props needed for a production of Beauty and

The Beast Jr. • Karen Snyder, a physical education teacher at Legacy

Traditional School in Maricopa; will create a Ga Ball Pit for the school’s campus. • Melissa Walker, a physical education teacher at the Picacho

School in Picacho; will purchase new equipment for a physical education classroom. • David Extrait, a science teacher at Copper Basin School in

San Tan Valley; will purchase iPads for his class. • Jason Johnson, a special education teacher at Apache

Junction High School in Apache Junction; will purchase prizes for a class shop to provide lessons in finance and reward students for positive behavior.

End-of-Life Aircraft Facility Opens in Coolidge

Ecube, a British company that tears down and recycles airplanes that have been retired from service, has opened a location at Coolidge Municipal Airport and plans to create 75 jobs at the facility within five years.

The first plane to be disassembled in Coolidge, a Boeing 737-700 flown by Scandinavian airline SAS, touched down there Oct. 5.

In a press release, ecube officials said they have disassembly and storage centers in Wales and Spain and adding one in Arizona makes them the only firm in its field to have operations in both the European and North American markets.

“We underwent an extensive exercise over the past 12 months in speaking with and listening to our customers to understand the optimal location for asset owners of EOL aircraft, this inevitably resulted in ecube planting its flag at a new location in Arizona,” CEO Lee McConnellogue said.

He added the company intends to provide the same high level of service given to clients at its existing facilities.

The company is projecting higher demand for parts and other materials from phased-out aircraft over the next several years as passenger traffic continues its rebound to pre-pandemic levels.

The company signed a 10-year lease over the summer for a nearly 7-acre property at the airport. It estimates that it’ll tear down 15 to 20 planes in its first year of Coolidge operations and employ 15 to 20 workers, with yearover-year growth bringing that up to 75 employees and over $7.5 million in revenue by 2028.

Photo courtesy of ECube

Virginia Ross retirement

County Elections Director Virginia Ross, seen here surrounded by elections and other county staff, retired Dec. 1 after stepping down as county recorder in August to take on the job after ballot issues plagued the primary election. She was elected recorder in 2012 and oversaw all election processes until duties were split between the recorder’s and county manager’s offices in 2017. After helping to lead a relatively uneventful November general election she is relocating to Texas. Photo courtesy of Pinal County