A New Approach to Making Big Changes in 2025…
An invitation for the New Year, written by: Jennifer Voorhaar, LCSW-C
You probably saw the title of this blog along with the January publication date and assumed I’d be talking about challenging you to setting new years resolutions or some big “all or nothing” challenge. What I have for you today is an invitation to consider a different mindset. Not only will we be removing the word “challenge” from our vocabulary, but we are also setting our minds on real life solutions rather than short yet drastic resolutions that don’t stick. Life can be challenging enough without the constant pressure to challenge yourself each day, each week, each month and each year.
That’s where it gets complicated, emotional, and doesn’t stick.
In 2025, and beyond, I want to invite you to consider the basic pillars of wellness and how you might make small, incremental changes that will turn into real life and life long solutions:
Food Movement Sleep Stress Relationships
These are the 5 pillars of health and wellness that you will see throughout 2025, and it is my invitation to you to consider where your habits fall short.
So, my invitation - again it is a “get to” not a “have to”. Consider that with me…
Say this phrase out loud:
“I have to work out today” - what feelings does this bring up? Obligation, dread, frustration?
Now say this one:
“I get to work out today” - does that feel different? Excitement, pride, happiness
For me, knowing that I “get to” means I have strength, time, health, opportunity and the list goes on rather than the obligation consumed in the “have to”
Ok, back to our pillars and my invitation…
I invite you to PICK TWO. No, we’re not at your favorite Mexican restaurant and no I’m not asking you to pick your favorite tacos. I’m asking you to PICK TWO areas where you want to focus your attention for the month of January. Not the whole year. Not a 30 day challenge. An invitation to PICK TWO areas you feel confident in focusing on in order to make small, lasting changes.
Here are a few examples:
FOOD:
Not sure what to eat: “I will make a smoothie” (can we link a recipe?)
Wanting to increase water intake: “I will swap one sugary drink for water” OR “I will drink a mug full of water before the mug of coffee”.
Needing to increase your vegetable intake: “I will add a vegetable to (which meal needs it?)”
See how that works? Small changes. Over time, the small changes add up. How do you build a wall? One brick, one small brick, at a time.
MOVEMENT:
Wanting to increase your daily steps: “I will walk for 10 minutes each day”
Interested in strength training: “I will add strength training once a week” (link the free workout)
Considering flexibility and mobility needs: “I will attend one yoga class a week” (link class schedule)
Again, see how that works? I’m not challenging you to work out 6 days a week or run for 30 minutes a day. One small step. How do you walk a mile? One step, no matter how big or small, at a time.
SLEEP:
Waking up tired: “I will evaluate my sleep routine” (link a podcast on sleep?) THEN….”I will make 1 small change for improvement”
Having a hard time going to sleep: “I will turn my phone off 10 minutes earlier each night”
Tossing and turning: “I will brain dump or journal before bed to clear my head”
Here we go again. I’m not saying you need to go to bed at 8pm and sleep for 8 hours ensuring you have no caffeine, alcohol or screens. I’m inviting you to consider one small change. How will you sleep all night long? One minute, one single minute, at a time.
STRESS:
Feeling stressed and overwhelmed: “I will write down 3 things I’m grateful for each day” to change your perspective (link blog for gratitude journaling)
Thoughts racing through your head: “I will practice deep breathing daily” (do we have a link? Or podcast to share”
Body tense and tired: “I will attend yoga once a week” (link class schedule)
See where I’m going with this. I’m not asking you to eliminate all of your stress. I’m inviting you to consider how you might manage your stress because let’s be honest, we all have stress. The management of it is what matters.
RELATIONSHIPS:
Wanting to improve communication: “I will have one face to face conversation daily (rather than texting)”
Having a hard time making new friends: “I will go to one new class/activity/event each week” (ie. yoga, church, concert, etc.)
Desiring improved relationship with partner: “I will put my phone down earlier in the night and talk to my partner” (link Kristen’s relationship podcast?)
You know where we are headed by now right? One small step. One small step for you. One giant leap for a lifetime. (Thank you Neil Armstrong)
So, what are your PICK TWO? What two areas are you going to make two small changes in?
Here’s is my commitment to you: I’m in it with you. Follow me on The WingSpace for my personal journey as well as tricks, tips and ideas. What are my two you ask? I’d like to reduce stress and improve mobility/flexibility so I will attend a yoga class each week at Hope and Healing in our studio.
I’d also like to improve my nutrition and I’m going to have a smoothie each day for one of my meals but I’ll be flexible with which meal it will be. I think those are easily accessible to me and will make lasting improvements for real life solutions to my health and wellness goals.
You’re invited. Go ahead. Evaluate your pillars. Pick Two. Join me in January.
Mindful Management of Holiday Hankerings
Written by: Tracy Pritchard (MS, CNS, LDN)
Many of us try to maintain some type of structure and accountability throughout the year. Then there are some that worry about getting "off track” over the holidays, while others put their health on the back burner for the season.
First, let me say that those positive habits you have implemented throughout the year are more important than what happens from Halloween through New Years Eve. The holiday season brings a lot of additional parties, decadent foods, and events that throw our sleep and workout schedules off. With some intentional planning, it is possible to enjoy the holiday season while not feeling like it is competing with your health and wellness goals. As long as the majority of your diet is healthy, the occasional treats are unlikely to be a problem as long as you can get back to eating well.
Think about the benefits of finding balance instead of feelings of guilt for enjoying the season. For example, if you decide to enjoy some drinks and desserts at a party, ensure you plan for a balanced breakfast, movement, and hydration the next morning.
Eating a balanced breakfast within one hour of waking is a great goal over the holidays to keep blood sugar levels stable and set your day up for success. Daily water goals are also something that we have some control over – find ways to ensure you are meeting your water goals so you don’t head to events and overeat when you are actually thirsty.
For most people who are trying to lose weight or improve their health, this is a good time to relax and rethink your goals. The next several weeks may bring challenges and temptations so think about maintaining and not gaining weight instead of worrying about losing weight.
We can plan ahead for the festive season. If you know you will be eating at a nice restaurant or having meals with friends consider some ways to indulge a little bit without going overboard:
First, don’t “save up” and skip meals that day – this will likely result in overeating due to being hungry! Have a small snack such as some fruit and/or a handful of nuts before you go.
Next, pay attention to portion sizes. Restaurants often serve amounts that are much larger than recommended servings sizes or what you likely serve yourself at home. Don’t hesitate to ask for a to-go bag or box so you aren’t tempted to finish everything on your plate. In addition, most people tend to eat more in the company of others than when they are alone. Most restaurants offer healthier choices, but if you don’t see something that fits your needs, request that a creamy sauce/dressing to be served on the side or for the meat to be grilled rather than fried.
If you are going to an event at someone’s house, offer to bring a plate. Often times it is not the main meals that are the issue this time of year, rather the extra snacking associated with all of the celebrations. Be mindful of snacks that are loaded with sugar, salt, and high in fat.
When you bring a dish you can ensure there is a healthy option you can enjoy. You can offer to bring a vegetable tray with hummus, a fruit tray, or an option that includes some lean protein. Not only will the host appreciate the support, other guests will enjoy these healthy options as well. Also think about a traditional dish but make a healthier version of it. Most recipes can be modified to make them healthier.
Exercise routines may also take a back burner during the holiday season. Since keeping active helps manage stress and may balance out some of the extra treats, it is important to be mindful of scheduling activity even if it is not what you usually do.
Too often we have an all or nothing attitude, but it does not have to be that way. If you are under a lot of stress, this is a great opportunity to slow down and focus on low-impact exercises like walking, pilates, gentle yoga or stretching. If you want to catch up with friends, instead of meeting for coffee meet up for a walk. If you have a family, encourage everyone to bundle up and take an evening walk to see Christmas lights. For many people who have time off from work, think about opportunities that you don’t typically have during the work week such as an early morning walk! If you enjoy staying inside you can always turn the music on while cleaning the house or have your own dance party.
Don’t forget about wellness when you are looking for that perfect gift. For those who like to cook or need some inspiration think about heathy cookbooks, kitchen equipment, herbs and spices or some high-quality dark chocolate. Others may appreciate certificates for a massage, acupuncture, or a few sessions with a personal trainer.
Over the next couple weeks pick at least 1-2 healthy behaviors you can be intentional about. This is a great opportunity to practice consistency and feel the benefits.
Tis the Season to Boost Your Immune System
In a world where we want an immediate fix to all of our concerns, we need some patience to implement the necessary recommendations for increasing rest and fluids. This is the time to slow down to allow the body to recover. Adequate hydration will help thin mucus and soothe a sore throat. Try to drink large amounts of fluids such as water, soups/broths, and hot herbal teas (add some honey and lemon) to relieve symptoms.
Written by: Tracy Pritchard (MS, CNS, LDN)
The immune system is a very complex system of the human body that protects us from infection and susceptibility to colds, flu, and other illnesses caused by bacterial, parasitic, fungal, and viral infections, and certain diseases. It seems like some people are “under the weather” or more affected by the common cold than others – this may be due to genetic differences or underlying conditions that weaken the immune system. Those who experience recurrent infections likely have a weakened immune system, making illnesses difficult to overcome because of a repetitive cycle. The common cold can be caused by more than 200 different types of viruses. You may experience a variety of symptoms such as a cough, stuffy or runny nose, sore throat, headache, or a low-grade fever. ‘Tis the season for staying home from school or work to rest and recover.
Age is one (uncontrollable) factor that influences the immune system. Older people may experience a declining immune system as organs become less efficient, or due to common nutritional deficiencies often found in older adults. On the opposite end of aging, preschoolers have yet to build immunity to common colds and may get sick more than others. They are also in a crowded environment and likely do not have very good hygiene. Parents of preschoolers may also be getting sick more often because of these exposures. Once we have an active infection we all want to feel better and get back into action as soon as possible. Many infections are self-limiting, but keep in mind some can be life-threatening requiring medical care. Some symptoms associated with more serious infections may include but are not limited to fever, excessive swelling, and severe fatigue.
There are several factors that may depress the immune system including environmental toxins (smoke, air pollution), excess weight (inflammation), poor diet, lack of exercise and sleep, and chronic mental stress. While there is no magic bullet to immediately restore immune function, supporting good health with a comprehensive plan is the best way to support the immune system. This is something that can be done year-round, not just in the fall and winter when virus activity peaks. Optimal nutrition promotes optimal immune function. In addition, a lifestyle that includes physical activity, reducing stress, adequate sleep, and individualized nutritional supplementation can help keep the immune system in shape.
In a world where we want an immediate fix to all of our concerns, we need some patience to implement the necessary recommendations for increasing rest and fluids. This is the time to slow down to allow the body to recover. Adequate hydration will help thin mucus and soothe a sore throat. Try to drink large amounts of fluids such as water, soups/broths, and hot herbal teas (add some honey and lemon) to relieve symptoms.
When someone is sick they may crave foods such as sweets, fried foods, and ultra-processed foods. These are also typically the foods friends and family members provide in the name of “comfort foods”. These foods typically lack nutrients that are needed for a healthy immune system. In addition, elevated blood sugar from consuming too much sugar can stress the body and make the immune system work harder against infection. Too much may actually make symptoms worse by increasing inflammation, weakening the immune system, and interfering with absorption of vitamins that can fight germs.
Choosing nutrient-dense foods may help you recover and get back on track. Some of the most popular nutrients used for supporting the immune system include but are not limited to iron, vitamins A,C, D, E, and zinc. Below are listed some foods sources for these vitamins and minerals:
Iron: Meat, seafood, beans, nuts, spinach
Vitamin A: Oily fish, liver, cheese, butter, orange and red fruits and vegetables
Vitamin C: Citrus fruits, strawberries, kiwi, bell peppers, dark leafy greens tomatoes
Vitamin D: Fatty fish, egg yolks, fortified dairy (and sunshine!)
Vitamin E: Nuts and seeds
Zinc: Oysters, meat, poultry, beans, nuts
In addition, the microbiome plays a role in immune function. The microbes that are in our intestines are greatly influenced by our diet. Probiotic foods contain healthful bacteria while high-fiber foods serve as prebiotics that feed and maintain the colonies of healthy bacteria. Some examples of probiotic foods include yogurt, kefir, fermented vegetables, sauerkraut, tempeh, kombucha, kimchi, and miso. With so many varieties of yogurt in stores, be sure to choose one with live active cultures and low/no added sugar. Prebiotic foods include a variety of high-fiber options such as onions, garlic, and asparagus along with a variety of vegetables, fruits, beans/legumes, and whole grains.
There is no single food that is best for everyone when not feeling well. This can be due to a variety of reasons from personal preferences to allergies. The same can be said for supplements. While certain vitamins, minerals, and herbs are used to boost the immune system, those taking medication should talk to a healthcare provider before adding a new supplement since some may interact with medication. They can also help determine the best dose and duration based on your medical and health history.
For immune support recipes see the attached links:
(Once recipe is open click on insights to learn more about the health benefits of selected recipe.)
https://app.thatcleanlife.com/shares/dee82f0e-2159-441f-9163-4dfdd2cfe918
Plant-based Immune Support recipes:
https://app.thatcleanlife.com/shares/1272de93-e234-4aeb-9ea6-129c78b4addf
Check out the Immune Support Packet Options on our Online Dispensary (FullScript):