Fit for the New Year - South 2016

F

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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.

stick to those that provide energy and key disease-fighting properties.

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January 2016 | FIT FOR THE NEW YEAR

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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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less a nd save more, you’re not

faucet from Moen offers a low flow rate

alone. A quarter of U.S. consumers

with a sleek design that’s easy on the

are making money-saving resolu-

wallet. It’s long-lasting, too, which also

tions, according to Nielsen surveys.

saves money in the long run.

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

ahead can help you stick with your reso-

be working fine, they may be using more

lution to save money.

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WEALTH

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tions, are hefty withdrawals if you

to your vacation fund.

don’t set aside money specifically

Consider coupons: Vacation

for a vacation. Earmark a portion of

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!

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January 2016 | FIT FOR THE NEW YEAR

Have It Your Way...

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Contact us today for a free planning folder or to schedule a time to begin planning.

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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

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Make a fresh start — the beginning

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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