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​January 2023 Wellness Newsletter
Back to Basics 2023
Let's Get Back to Basics!

Saying "Happy New Year" is a way of conveying our wish for others - and ourselves - for new and happy beginnings. A new year presents the opportunity to set goals and make positive changes in our lives. For our health and wellness, it can be a "do-over", especially after overindulging during the holidays! We declare to ourselves that "this will be the year that we" _______ (and we fill in the blank with something very ambitious). Often these resolutions are outsized big stuff, like running our first marathon by March or hitting the gym hard and heavy when we haven't gone regularly in a while. Yes, it's something we'd like to accomplish, and we have the intention and the initial motivation, but if the goals are too big, it becomes like climbing a ladder with rungs that are too wide apart. It's simply too hard to climb to the top, and we end up giving up. This is where using S.M.A.R.T. goal setting (specific, measurable, achievable, relevant, and time-bound) can help you succeed.

 S.M.A.R.T. goals will make your health and wellness ladder rungs appropriately spaced so that you can achieve your goal of reaching the top. Below is a summary of resources available to you to help you as you climb your ladder. These resources will demonstrate S.M.A.R.T. goals in a variety of ways - and some will have your setting your own! Read the full newsletter to learn more and be sure to register for the new January Financial Wellness Challenge (and you could win real money!).

  • Mindful Mondays  - Upgrade Your Mindset toward positivity for the new year - a great new beginning!
  • Tuesday Wellness from the Kitchen -let's get back to cooking basics with Chef Sandra, starting with the right kitchen tools
  • Wednesday Healthy U Series - lots to learn as we get back to the basics of Healthy Eating using S.M.A.R.T. goals, learn how to curb cravings, and how to  make healthy eating the easy choice
  • Health Promotion Thursdays helps to apply S.M.A.R.T. goals to your personal fitness goals. You will also learn the benefits of being active and how to fit fitness into your busy lifestyle.
  • And, to end each week, Unwind Time Fridays will focus on you in the "You Series" with 15-minute meditations that will help you hit the pause button and focus on you
Plus exciting news - we have a new Fitness Wellness Challenge that's perfect for January! Holiday spending makes it easy to see why January is Financial Wellness Month. To celebrate this in a fun way, we've brought "Right on the Money", a 4-week financial education program wrapped in a fun game, to you. The more you learn about your finances, the more confident you will feel about your decisions. Your goal is to earn virtual dollars that enter you into raffles that earn you real money in the form of gift cards! Read on to learn more...​
Righ on the Money
Starts 1/9 - Registration is Now Open!

Holiday spending in December often leads to taking a look at our spending as we try to determine our financial goals for the new year. If you experience financial stress post-holiday spending, you know that financial wellness is not just about money - being financially healthy is a critical piece of overall health and wellness. Right on the Money can help reduce the holiday stress "spending hangover" as you build confidence around money matters. This 4-week financial education program is wrapped in an online game to make learning fun. And, as you learn, you'll earn virtual dollars that enter you into raffles to earn real money in the form of gift cards!
Watch this short 1-minute video to learn more
Right on the Money starts Monday, January 9 - Register here today!
Are you looking for easy to understand financial information? Consider joining the live webinar below by MetLife. Open to all! Tuesday, 1/10, 11:00 am - 12:00 pm:  Smart Money Moves in your 40s, 50s, 60s, and Beyond - 10 Tips for Financial Success  This informative live webinar focuses on 10 key practical financial tips to consider, from managing taxes to setting realistic financial goals. These basic financial tips will be presented in easy to understand terms. Register here
Mindful Monday Series: 
Your Mindset With a Positivity Shift!

Mindful Monday
Let's start the new year with a reset of our mindset!

Monday, 1/9, 11:00 am - 11:30 am: Upgrade Your Mindset with Positivity!
Did you know that research continues to support that positive thinking can influence how long we live, improve depression, increase the immune system's ability to fight disease, and improve heart health? This is further evidence of the mind-body connection! Learn practical tips to reset your mind toward positivity. Register here
Monday, 1/23, 11:00 am - 11:30 am: Tips to Live a Happy Life
As we continue to deal with the pandemic and other stressful issues, many of us yearn to be happy. In our search for happiness, it can be helpful to evaluate what matters most to us, which will help to identify stress triggers that result in unhappiness. Learn how to reframe stress triggers to help create a peaceful environment at work and home. Register here
Monday, 1/30, 11:00 am - 11:30 am: Develop "Happy Habits"
Habits are the thoughts and small actions that we make regularly. Because these are deeply ingrained, we often do them without much thought. Have you examined your habits for their contribution to your overall happiness? In the moment, habits - even the "bad" ones - may bring relief Take time in this webinar to consider the sustainable happiness boost of your habits and how to develop happy habits. Register here

Tuesday Wellness From the Kitchen with Chef Sandra Lewis Presents:
Cooking Back to Basics
             Chef Sandra Wellness from the Kitchen
Start with the top ten kitchen tools, move to a simple baked chicken recipe for a delicious and healthy dish, and finish with moist, flaky buttermilk biscuits!

Tuesday, 1/17, 12:00 pm - 1:00 pm: Top 10 Kitchen Tools for Weeknight Cooking 
Learn how to be a discriminating buyer of kitchen tools! A few good tools will make you more effective and efficient in the kitchen. This is a good time to take inventory of your kitchen tool drawer with Chef Sandra as your guide. Register here
Tuesday, 1/24, 12:00 pm - 1:00 pm: Back to Basics Baked Chicken
Learn a simple and delicious baked chicken recipe that uses just a handful of ingredients. When you try this at home, be sure you are stove side when you take it out of the oven - you'll want to eat the crumbles on the baking sheet! Register here
Tuesday, 1/31, 12:00 pm - 1:00 pm: Beautiful Buttermilk Biscuits
This recipe is so good that you won't want biscuits out of a can again! This recipe is quick enough for a weeknight dinner. And, they're perfect when topped with gravy for a weekend brunch. Register here

 Healthy U Wednesday: Healthy Eating Made EasyHealthy U
Healthy Eating Made Easy, Curb Your Cravings, and Mindful Eating are "On the Plate"!

Wednesday, 1/11, 11:00 am - 11:45 am: Healthy Eating Made Easy with S.M.A.R.T. Goal Setting
It’s a New Year and time for a New You! Are you tired of making the same healthy eating goals each year and finding it hard able to stick with them? Are you ready to have a better nutrition plan but don't know where to begin? Join us for a guided interactive session where you will identify, create and set a personal nutrition related SMART goal and gather tools for successful and lasting change. Register here 
Wednesday, 1/18, 11:00 am - 11:45 am: Curb your Cravings
Do you crave chocolate when you're stressed? Maybe ice cream or potato chips? This is often a response to stress used to to change how you feel in a stressful moment.  Learn how to identify common stress triggers and reduce cravings in real time with effective strategies that give you relief without feeling guilty. Register here
Wednesday, 1/25, 11:00 am - 11:45 am: Eat Right Bite by Bite with Mindful Eating
We may have developed the habit of distracted eating - such as eating lunch during a virtual meeting and eating a meal while watching television - which results in not fully enjoying the texture and taste of food nor feeling satisfied when done. You may not be surprised that research shows this is implicated in eating too much and gaining weight. Challenge yourself to an experiment: attend this live webinar to learn how to savor every bite and apply what you learn - you may be pleasantly surprised! Register here

Health Promotion Thursdays:
 Fitness Made Easy
Group of Diversified People Holding up Health sign
Let's Get Moving basics, Make Fitness Resolutions Stick, and the Benefits of Stretching

Thursday, 1/12, 11:00 am - 11:45 am: Let's Get Moving!
Okay, this is your moment in time - you've made the resolution to move more but are you clear on why and how? This live webinar will help you answer these questions and more, as you learn about the benefits of moving, the types of movement for your goals, and how to fit movement into your daily routines.  Register here
Thursday, 1/19, 11:00 am - 11:45 am: Make Fitness Resolutions Stick with SMART Goal Setting
Don't let prior years of fitness goal setting dictate how this year will turn out - start now by developing a better workout plan using SMART goal setting. In this highly interactive webinar, you will identify a personal fitness related SMART goal and develop tools for successful results. Register here
Thursday, 1/26, 11:00 am - 11:45 am: The Benefits of Stretching
Just taking 15 minutes to stretch the major muscle groups regularly can improve your movement ability and reduce the risk of injury. At the same time, you will reduce your stress level and improve your overall sense of wellbeing. Last but not least, you will improve your quality of sleep. And there's more, as research continues to show the benefits of stretching. Join this live webinar to learn what regular stretching can do for your mind and body, and practice effective stretches that you can do at home and even at work. Register here

Friday Unwind Time: The "YOU" Series

TakeTime to Unwind 
Visit Your Tree of Knowledge and Glimpse Your Positive Future and Your Future Self

Friday, 1/13, 11:00 am - 11:15 am: Visit Your Tree of Knowledge
You have an inner source available to you at all times - your very own tree of knowledge. Visit it and experience the wonder in this 15-minute guided meditation. Register here
Friday, 1/20, 11:00 am - 11:15 am: Reflect on Your Positive Future
In this 15-minute guided meditation, you will reflect on how you can make your future more positive. Register here
Friday, 1/27, 11:00 am - 11:15 am: Reflect on Your Future Self
Who is the future you? This meditation is a self-reflection as you examine who you want to become consciously. This can be illuminating! Register here

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