Tag Archives: resolutions

Healthy Grab-and-Go Snacks

Healthy Grab-and-Go Snacks

Keep your resolutions on track while you’re snacking with this week’s recipes for healthy grab-and-go snacks.

First up are beautiful, light, and easy Pesto and Turkey Cucumber Roll-Ups.

Low Carb Pesto & Turkey Cucumber Roll Ups

 

Prep these 10 healthy snacks in jars to grab as you leave the house in the morning.

10 Healthy Snacks You Can Prep in Advance

 

Craving sushi? Try these Tuna Salad Nori Wraps for an easy alternative that’s perfect for munching on the go.

Tuna Salad Nori Wraps
Image and Recipe via Plating Pixels

 

Satisfy your sweet tooth with these Pomegranate and Dark Chocolate Bites.

Pomegranate and Dark Chocolate Bites
Image and Recipe via This Healthy Table

 

Build simple and delicious Kids Snack Bento Boxes for easy grab-and-go snacks for the whole family.

Kids Snack Bento Boxes

 

These Vegan Cucumber Pinwheels with Tomato Pesto are the perfect veggie-filled bite.

Vegan Cucumber Pinwheels with Sun Dried Tomato Pesto

 

Get your fruit in a sweet bite with added protein when you try this High Protein Fruit Dip.

High Protein Fruit Dip
Image and Recipe via In Katrina’s Kitchen

New Year's Reset

Long View & Vantage Point: New Year’s Reset

Happy New Year, everyone! Here is hoping that 2019 is your best year yet. Now, I am sure my readers are thinking my next line will be something about what my New Year’s resolution is going to be. No, not this year.

I have a different take on 2019 that I would like to share. Resolutions make us obsess about outcomes. The outcomes are sometimes tied to successes, but they’re also sometimes tied to failure. So this year, I am substituting the term “New Year’s resolution” with “New Year’s reset!”

It seems like every year, many of us find a way to ring in the new year, like watching the ball drop on “Dick Clark’s New Year’s Rockin’ Eve” with the countdown “3-2-1, HAPPY NEW YEAR!!!” Or maybe we skip staying up all together because this whole New Year’s Eve thing is overrated. Nevertheless, the next day, we close the book on last year, and just like that, we are on to a brand-new year and a brand-new start.

Starting that diet? Setting the goal for financial freedom? Both? These are the good old New Year’s resolutions, the imagined future, where we all vow to make a change. Our minds are set and ready to move on to a better us! “This is the year that you are going to do it,” we tell ourselves.

What I have learned over all the years is that my ready-set-go approach is good for maybe the first week or two (maybe the first month or two if I’m lucky). The adrenaline is high. I go out and buy all the organic fruits and veggies and local health food to fill the fridge. Then, I head out to the mall to find sweatpants and a matching headband, maybe even a new pair of shoes to walk and exercise away all those pounds (all on sale of course because I am trying to cut down on spending, too!). Now, it’s all set, and I can’t wait to start!

Next thing you know, good intentions are interrupted. In the mail, there’s an invitation to the wedding event of the year (with of course, lots of food and drinks to be served), and no doubt, I have to find the perfect dress and accessories to wear to the big gala. Or maybe it’s the annual Super Bowl party invite with more food and drinks (at least sweatpants are fine for this occasion). There go the resolutions, just like that! And here come the struggles and guilt with all kinds of mixed feelings! What about the diet and saving money? Why do I do this every year?

Why put yourself through that?

This year, wouldn’t it be easier if we lived in the moment and not the imagined future? If each day, we took a short, mindful pause? Stop and reset? What is going on around you right this minute? You might see the most wonderful sunset or maybe kids sledding down a hill. Maybe you hear the humming sound of the fan or just that peaceful serenade of silence.

You don’t have to worry about the entire year or even tomorrow, just be in the moment. Mindfulness is putting the attention on the present, and doing it purposefully. You aren’t imagining it, you are living it! Go out for a walk or take that spare change to the bank. Make it intentional! It’s that small space in time that you can slow down, replenish, and reset your mind and body.

In 2019, maybe we can all learn to hit the reset button and find how the power of taking just a few minutes of each day can lift your spirit, boost your mind, and achieve successes! Here’s to a wonderful start for 2019!

Jessica Arroyo, born and raised in the Wenatchee Valley, is a Medicare community liaison for Health Alliance Northwest, serving Chelan, Douglas, Grant, and Okanogan counties in Washington. During her time off, she enjoys spending time with her husband and infant son.

Mervet Adams is a community liaison with Health Alliance. She loves her grandson, family, nature, and fashion.

Get Organized Month

Get Organized Month

It’s Get Organized Month, and it’s the perfect time to follow through on your resolutions and organize your life.

First up, getting organized at work helps you reduce stress, and it can be great for your career. Get started.

Organize Your Career

 

Is your car always a cluttered mess? It can make everything from appointments to grocery shopping take longer, so get organized.

Clean Up Your Car

 

Don’t let icons crowd your desktop. Get organized on your computer with these easy tips.

De-Clutter Your Desktop

 

Do you feel like clutter is everywhere in your life? These tips can help you get organized throughout your home.

Organize your way to a healthier diet with meal prepping.

Meal Prep Done Right

 

Organize your health and wellness by tracking everything from your calendar to your daily health habits.

Tracking Your Health

 

Organize your family’s healthcare wishes, so you’ll always be prepared in an emergency or if someone gets seriously sick.

Preparing Healthcare Wishes for the Future

New Year's Resolution Tips

New Year’s Resolution Tips

It’s time for New Year’s resolutions once again, and we can help you set smart goals with our New Year’s Resolution Tips.

Be realistic while setting resolutions. If you want to start cooking all your meals at home, your first goal should be to eat at home a few times a week, and slowly ramp it up over time.

Planning for Realistic Goals

 

Be specific. “Losing weight” doesn’t give you something concrete to work toward. Instead say, “I want to lose 15 pounds over the next 6 months.“

If you choose a big goal, like learning another language, break it down into achievable steps, like signing up for a class, buying a tool, or studying vocab each week. And don’t beat yourself up if you’re not fluent at the end of the year.

Achievable Goals

 

Make it fun to stick to your goal. If you’re trying to lose weight but love desserts, learn about healthy alternatives and making lighter desserts. If you’re artistic, photograph nature to get moving outdoors.

Making Goals Fun

 

Set deadlines. Making a plan is the only way you’ll actually get started. Meal plan in advance so you make smart choices at the grocery store or get a planner to schedule gym time.

Setting Smart Deadlines

 

Make every goal a healthy one. Been wanting to redecorate or remodel? Do things you can yourself, even if that just means painting the walls, and get moving without even noticing.

Make Everything a Healthy Goal

 

Reward yourself when you reach milestones. If you save money from each paycheck for 3 months, go do a fun activity you’ve maybe been cutting back on, like going to the movies.

Rewarding Yourself for Success

Healthy Resolutions like Fitness

Vantage Point: Healthy Resolutions Without the Cost

What just happened? I blinked, and all of a sudden, it’s 2018! The holidays came and went, and now it’s time to go back to our normal routines. I’m personally excited for spring to get here. I’m over this cold.

As I go back to my routine, I think of what I’m going to do differently this year. It is very cliché, but I really do look back on my previous year and reflect on what I can improve on for 2018. We can improve in every aspect of our life: relationships, work, finances, and health.

We all try to set goals and keep them for the entire year. But sometimes we set unrealistic goals, or we just don’t try hard enough. The most common goal I hear is having a healthier lifestyle. We all have at least one unhealthy habit that we want to kick to the curb. As I get older, I realize it is not about looking good or having “rock hard” abs, it’s about being healthy and strong.

There are so many ways we can have an active lifestyle. Many people would join a gym to reach that goal, but what happens if you can’t afford a gym membership? And the older we get, the harder it is to do heavy lifting or the more dangerous it is to use a treadmill.

We are so lucky to have an organization like the Wellness Place in the Wenatchee Valley. Its mission is “[t]o improve and enhance the health and well-being of community members through programs and education; inspiring every person to live their best life now.” Their current programs include targeting and supporting cancer patients, Stay Active and Independent for Life (SAIL), and diabetes support services.

The SAIL program started in 2006 and focuses on balance and fitness for those 65 and older. Exercises that improve strength, balance, and fitness are the most important activities you can do to stay active and reduce your chance of falling as you age.

These classes are offered all over the greater Wenatchee area, and they’re no cost to the attendees. It is a great opportunity to kick off a healthier lifestyle for free. Learn more about the classes and when and where they take place and start your new year the right way.

Jessica Arroyo, born and raised in the Wenatchee Valley, is a Medicare community liaison for Health Alliance, serving Chelan, Douglas, Grant, and Okanogan counties in Washington. During her time off, she enjoys spending time with her husband and infant son.

What's in a Nickname like Sticks?

Long View: What’s in a Name?

Have you ever had a nickname? My oldest son, now 23 years old, goes by Sticks. Over the course of his life, I’ve given him at least a dozen different nicknames. This particular child needed a lot of nicknames because he was a kid who was constantly evolving, first in his own mind, but eventually for the entire world to see.

When he was about 16, he announced that he had taught himself to play the drums, which was a surprise to me since we did not own any drums. What we did own were 2 abused trumpets, gathering dust from lack of practice and the sudden desire to quit band and join the football team.

One night while on a vacation cruise, he played the drums like a rock star as part of a talent show band he had assembled with the other kids on board the ship. Stickle-Fritz was born in that moment. Now, I simply call him Sticks, and he is still a drummer for several different church worship teams. This nickname stuck.

Scoobs is my 19-year-old son, and he’s only had the one nickname (in shortened or altered versions) since the day he came home from the hospital. Scooby-Doo popped into my head as I lay him in his crib for the very first time because he was the most adorably pudgy little Gerber baby. He looked nothing like the animated goofy Great Dane, but a mother’s nickname doesn’t have to make sense to anyone but her.

It became Scooby-Snack when he was just so cute, I could eat him up. Scoob-inator when he played football and rugby. Today, he’s just Scoobs. (Sticks is rolling his eyes right now because his baby brother “is just so spoiled!”)

My freshman year in high school, a close friend of mine nicknamed me Lorelai-Poop. The name stuck. Over the course of 4 years of high school, it was truncated down to just the last 4 letters. You can imagine the “joy” it gives me to hear my high school nickname shouted out at the mall 31 years later. I’ve been trying to scrape this one off my shoe for decades. (Thank you Brad Hosford.)

The nicknames we give ourselves in our heads can stick too: Lousy-Dancer Larry, Bad-Golfer Gus, Can’t-Cook Carol. Give yourself a new nickname for the new year. Let’s take a page from Mr. Sticks and decide to become something even before we actually are. The way we talk to ourselves has a tremendous effect on the eventual “self” that we become.

Be kind to yourself in 2018. Challenge yourself in 2018. Soon you may find yourself becoming Likes-to-Boogie Larry, Getting-Better-Golfer Gus, Maybe-She-Can-Cook Carol. Sticks, Scoobs, and Poop will be pulling for you.

Lora Felger is a community and broker liaison at Health Alliance. She is the mother of 2 terrific boys, a world traveler, and a major Iowa State Cyclones fan.

Get Organized

Covered Bridge: Getting Organized for the New Year

Every year I start out with a new goal. Of course, a healthier lifestyle is always at the top of my list, but I also always make other goals. (Maybe it’s so if I fail at my first goal, I have backups? We’ll discuss that on next year’s January e-column if I succeed!)

Some are big and some are small, but one I know consistently comes back each year is, “how do I get organized?” (I do realize that if this is a consistent goal each year, shouldn’t it be my first goal? Baby steps here…)

I notice each year when I set out to accomplish this goal, I feel the need to take this on alone, and then suddenly, I’m overwhelmed and want to quit immediately. That should be my first red flag.  

Asking for help should be the first step in this goal. Whether it’s from a spouse, children, family members, friends, or co-workers, asking for help will always make it easier to get the task done, no matter what you are trying to organize.

Don’t try to do it all at once! We get so wrapped up in trying to accomplish our new goal that we try to do too much at once, and then we fail, because it’s just too much. Start small, work in timed intervals, and most importantly, remember it doesn’t have to be done in one day.

Enjoy the process! Whether you are reminiscing over photos or paperwork or cleaning out the garage, take the time to remember the things you’re going through and share your stories with someone. You never know, someone may want the item as a keepsake to tell the story later.

At Reid Health Alliance, we hold Downsizing and Decluttering educational presentations, and if you know a group that may want some more information in the coming months, please feel free to reach out to me. Even if I never get organized this year, I can help you get organized!

Happy New Year and new goals!

Morgan Gunder is a community and broker liaison for Reid Health Alliance. Born in the South and raised in the Midwest, she is a wife and mother with a passion for traveling, learning, and technology.