Wait.  Is that a typo, don’t you mean weight?  After all, it is January.  It is normally the time for resolutions that we often make with out one bit of a reality check.  So, this year, wait.  Consider waiting and integrating any of the following into your new years planning:
 
Wait to pick up tech.  Delay engaging with your phone, computer or TV and take a few extra moments to be in the present moment.
 
Wait to say something.  Think before you respond to someone or something that either rubbed you the wrong way or needs your full attention and thought. 
 
Wait to eat.  Consider giving your digestive system some time off for a few hours between dinner and breakfast.
 
Wait, what?  Is a book, by James E. Ryan to consider reading to learn about some of the best essential life questions to ask.   And yes, “wait, what?” is a key question to ask when you are curious to learn more.
 
Wait to say yes.  By waiting to say yes, you are not saying no, but rather giving yourself the time to determine if saying yes is what you really want to and can do.
 
Wait a minute.  Pause.  Take a breath. Repeat a mantra. Give yourself a minute, whenever you need it (and ideally, before you need it!)
 
Wait on setting goals.  Take some time as you get past the holidays and think about what is really important and meaningful for you.  Identify the one thing that if doing that/making that change will have the greatest impact on you and your life and consider how to best (i.e. realistically, a small step at a time)) accomplish it.
 
 
Now, wait a little more and see what you really want, need and deserve in 2019.

It’s December and without a doubt, it is the month that can begin to cause turmoil.  The holiday “energy” that burns throughout this month, can interrupt our healthy routines.  This year, instead of the holidays disrupting you, consider disrupting them by engaging in any or all of the following:
 
Meetings. Schedule time to take care of yourself and treat them like meetings that you cannot miss.
 
Drink.  Consume lots of water…with bubbles or without, with a twist on the rocks or straight up.
 
Move.  Get up and move more often.  Try it in short bursts throughout the day, no sweat or gym is necessary. Dancing highly recommended.
 
Snack.  Wait, what?  Snack before a big meal or party.  Combine a little protein with a complex carb and or some fiber in and you will be able to navigate the buffet table with a bit more restraint.
 
Re-Cycle.  No need to shop for new clothing, wear something you already love and own. 
 
Lighten Up.  Modify a (note: not all!) holiday dish with some extra veggies (think adding some mashed cauliflower to the mashed potatoes) or update a drink with some flavored seltzer.  
 
Delegate.  Split the chores, the shopping, the baking, the cooking or some of the planning.  Ask for help.
 
Relax.  It seems so simple, but we often forget to relax/chill/let stuff go as the momentum of the holidays kicks in.  
 
 
Are you ready to be a disruptor?  Go for it and see how staying healthy can actually happen for you during the holidays.

Your vote counts. November is a time that we all will consider what we want, need and deserve in our lives.  You can elect to make the commitment to live a life that is abundant in healthy opportunities and benefits.  Consider putting any or all of the following on your personal ballot:
 
Connect.  The people we spend time and connect with can be a greater determinant to health than obesity, smoking and high blood pressure. As we age, socialization continues to be critically important to our overall well-being. Several studies have shown that people who are more social get sick less and have healthier minds. 
 
Create.  Design your nutritional intake for what works for you and your body, not by what the newest study or fad proposes. Commit to those foods that fuel you.
 
Calm. Focus on lowering your stress by enjoying those things or activities that you truly enjoy; yoga, reading, cooking, talking, taking a bath and journaling. Say yes to yourself more often and schedule time to return to a calm state.
 
Cultivate.  Develop ways to move more. Live a movement inspired lifestyle. Walk, dance, skip, ride, scooter, sit less. 
 
Go ahead, vote for yourself for a lifelong appointment that is worth running for and towards.
 
 

What scares you?  What happens when you face your fears or when you don’t? Consider in engaging in one or the following during this month filled with ghosts, ghouls, gigantic webs and grande pumpkin spice lattes:
 

• Sample a new cuisine
• Throw an ax
• Visit a neighborhood that you have never been to before
• Listen to an opposing political point of view
• Watch a movie outside of the genre you normally choose
• Dance as if no one is watching
• Strike up a conversation with a stranger 
• Take a different route on your commute
• Eat a different protein
• Network
• Say you are sorry (and mean it)
• Wear something that is out of your comfort zone
• Reach out to a long lost friend
• Try a new class at the gym  
• Invite a distant family member back into your life
• Sip a different beverage
• Write yourself a letter filled with what you truly want, need and deserve
• Ask for help

 
Have your own fright fest this month and see what boo-tiful things come your way.

As many head back to school this month, we are bombarded with ads and messages of what students need to be prepared.  New clothing, backpacks, electronics, snacks and school supplies are some of the items suggested to start the new year off.  This September, what do you need to be prepared for finishing the year out in a healthy and happy way?  Consider one or any of the following:
 
Clothing – Identify a few items that make you feel good when you put them on and build outfits (yes, you read that right-outfits) around them.  For an extra bonus, donate clothing that you haven’t worn in awhile, that is stained or ripped, that doesn’t fit you or who you are.
 
Bags – Keep yours packed and ready for yoga, the gym, grocery store, work, for crafting or for getting away.  Be bag ready and good things will follow.
 
Electronics/Gadgets – Consider tracking your steps with your phone, watch or a health tracker.  Also, commit to taking a tech time-out for a few minutes every day, you might be surprised what you fill that “free” time with.
 
Snacks –Don’t wait for your energy or mood to drop, plan on having a snack at a certain time daily.  Pack snacks for yourself that have some fiber, protein and a healthy carb like an apple with some nuts or nut butter or a Greek yogurt topped with berries and a little crunch.
 
Supplies – Pencils, pens, staplers, index cards, folders and planners – what do you need or maybe just want.  Treat yourself to something elementary, it might just inspire you to track your healthy habits or learn something new about yourself.
 
 
Go old school and don’t forget to write it all down… what you want, need and deserve to finish the year healthy and happy.  Be Prepared and you will be prepared for the healthy victories and challenges that come your way.​

Most of us crave it.   Some find substitutes for it.  More are avoiding it.  What is “it”?  Sugar!  The sweet, some might say addictive substance has an alluring quality that many can’t pass up.   Resisting may not be necessary, but rather limiting and savoring could be the key to sweet success.  Consider trying one or all of the following to manage your sugar consumption:
 
Sweet Seven – getting at least 7 hours of sleep per night may help you slash your sugar intake for the next day, according to a study published in the American Journal of Clinical Nutrition.  Sleep-deprived brains get stronger reward signals from sugar laden junk food, so rest up to resist the call of sugar.
 
Pause – I want it now, usually trumps willpower, but even a small (25 second) pause can strengthen your resolve to make healthier choices according to researchers at Rush University.  When a sweet craving hits, try waiting ½ a minute to see if you choose a less-sugary snack.
 
Swap – Use spices in place of sugar to add a sweet flavor to food and beverages. Roast vegetables for a candy-like treat.  Try fruit as a topper for almost anything in a bowl (yogurt, oatmeal, salads or even stir-fry). Sip on fresh flavored water.  Pass by the vending machine and treat yourself to a seasonal piece of fruit.  One small swap at a time leads to a sweet victory against added sugar consumption.
 
Fake Out – Diet coke? Equal in your coffee? Artificial sweeteners seem too good to be true and they are. The fake stuff still tempts our taste receptors, which ignites reward signals  in your brain that drive you toward sweet foods. When the brain detects sweetness but doesn’t get the calories it expects, it seems to respond by seeking out those calories later, making sweet cravings stronger. Begin to cut back on the artificial sugar substitutes and your sweet tooth may thank you.
 
Reset -  Not easy, but a potential solution to crushing sugar cravings is to cut out added sweeteners (real or fake) for about a week. This reset heightens your sensitivity to sweet foods, allowing you to begin to cut back on overall sugar consumption. A study cited in The Permanente Journal found that after six days of no added sweeteners, 87% of study participants stopped craving sugar.
 
 
With sweet love and devotion to you and your health,  learn just how sweet life can be without the added sugar.

Steven Tyler and Aerosmith were on to something when they belted out “walk this way”.  This form of natural movement can be an easy, gently and enjoyable activity that is definitely worth doing regularly.  Simply going for a walk is an under rated, low stress, low impact accessible way to accrue lots of health benefits.  Consider one or all of these proven benefits of walking:
 
Mood Boosting– Walking can improve your mood, especially if you can get outside for a stroll.  Studies have shown that when people walk outside they report less “rumination”(repeatedly thinking negative thoughts about yourself).
 
Improved Heart Health– Just 30 minutes of walking a day can improve blood pressure and reduce your risk of coronary heart disease and stroke, according to the American Heart Association. The 30 minutes don’t even all have to be done at the same time.  Find opportunities to walk like parking your car farther away from buildings, taking the stairs, pacing while on the phone or walking the dog around the block. It all adds up!
 
Tame Sugar Cravings  - Studies have shown that a 15-minute walk helped people curb cravings for chocolate and even reduce the amount of chocolate you may eat as a result of stressful situations.
 
Bolster Brain Health– Going for regular walks has been associated with increased ability to grow new neural connections in your brain. This might help stave off cognitive impairment, dementia and Alzheimer’s later in life.
 
Ease Joint Pain – Walking can reduce arthritis-related pain and might even work to prevent arthritis from forming in the first place.  Walking protects the joints by strengthening and lubricating them.
 
Immune Booster - Walking might help protect you from getting a cold and or the flu.  A study from Harvard health found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less.  And if they did get sick, it was for a shorter duration, and their symptoms were milder.
 
 
Low pain, lots of gain is what you can experience when you find a way to walk.

​Do you sleep well? And what exactly is sleeping well for you?  Is it about the duration or how you feel when you wake up in the morning?  Sleep is part of the healthy trifecta (along with eating & moving) and it is vital to our total well-being.  If you are looking to improve your sleep quantity and or quality, consider trying one or some of the following:
 

• Limit the amount of sugar you enjoy, especially the nighttime sweet stuff

 

• Sleep like a bear and keep your bedroom cool, dark and animal-free

 

• Set a bedtime, and stick to it (set a bedtime alarm if you need to)

 

• Avoid heavy meals late at night 

 

• Limit caffeine after 2 p.m.

 

• Enjoy ONE glass of wine/beer/mixed drink with dinner and avoid all alcohol close to bedtime(it might seem like it helps you fall asleep faster, but alcohol is a true sleep disruptor later in the sleep cycle)

 

• Block the blue light from any screens prior to going to bed and consider shutting any screens down within an hour of your bedtime

 

• Clear your mind by writing a to do or a to don’t list before going to bed to avoid obsessing over random thoughts

 

• Establish a bedtime routine; washing your face, reading, meditating journaling, putting pajamas on or anything that works for you and stick with it.  As it becomes habit and a part of your nightly flow, it will signal to your brain that it is time to sleep and re-energize for the next day

 

• Don’t go to bed hungry or hangry.  If your stomach is rumbling around bedtime, treat yourself to some hummus (chickpeas are rich in Vitamin B6 and tryptophan, both of which help your body make serotonin, which can then be converted into melatonin , the hormone that helps tell your brain it is bedtime) or a little honey mixed into chamomile tea(together these have relaxation-promoting properties) or try snacking on a few black walnuts(melatonin powerhouses)

 
Make it a good night and sleep well tonight and every night.

​When you were younger, did you play the game, “Mother May I”?  If that outdoor game wasn’t a neighborhood favorite, you more than likely relied on your Mom to give you permission to do various activities and things.  Now it’s your turn to ask yourself, “May I____________”?  Consider filling in the blank to that question, with one or all of the following self-care questions:
 
May I nourish my body properly?
 
May I get enough sleep, most nights?
 
May I move more and sit less?
 
May I spend time with those that contribute to my well-being?
 
May I find more balance in my life?
 
May I notice joy more often?
 
May I listen to my body, my heart and my gut?
 
May I give myself permission to be and do the things that make me, me?
 
 
All of the above questions are important, but once you ask yourself them – what will you do?

Here comes the sun and we all say it’s all right. The Beatles were really on to something with their solar anthem.  Consider the healthy impact the sun can offer us by trying any or all of the following sun-induced strategies:
 
See the Light – kick start your day by opening the shades and letting the sun shine in as soon as you are awake.  Getting natural light ASAP in the morning helps kick our circadian rhythms into gear.
 
Healthy Defense - When natural sunlight hits the skin it triggers the body’s production of Vitamin D,  also known as “the sunshine vitamin.” It is a crucial ingredient for overall health; protects against inflammation, lowers high blood pressure, helps muscles, skin conditions, improves brain function and may help fight off depression.
 
Grow, baby, Grow- Vegetables, fruits, flowers, herbs, trees…you get the idea.  Sunshine is a crucial component to the growth of the plants we need and love.
 
Inspiration - Adding a little sunshine to your life can be a healthy motivator. The warmer months allows for fun outdoor activities. Go on a hike take up a new sport, go for a run, bike around your neighborhood or even plan a camping trip. You will be surprised to see what spending a little time outdoors in the sunshine can do for your health.
 
 
Whether you have sunshine on your shoulders, are walking on sunshine, or are the sunshine of someone’s life, enjoy the sun and all its benefits.