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We are well into the cold and flu season and unfortunately everyone knows someone that has been down and out with cold and flu symptoms this year.  Or even worse, COVID, RSV or pneumonia.

Fortunately, there are some simple ways to help you stay healthy throughout the winter.

Here are five simple ways to stay cold and flu-free:

  1. Load up on garlic.  It contains allicin, which has antiviral properties.
  2. Sweat it out in the sauna.  Sweating helps to release toxins in the body.
  3. Get the proper amount of sleep.  Sleeping helps you to be more energized and helps your immune system fight off germs.
  4. Eat your chicken noodle soup.  It contains anti-inflammatory deliciousness that strengthens disease-fighting cells.
  5. Have your yogurt.  The probiotics help strengthen your immune system by increasing the number of white blood cells in your body.

(Continued from Part I…)


Be open to change: Change can be difficult, but it can also be an opportunity for growth and development. Embrace change and be open to new experiences.

Set better boundaries: Setting limits is one of the most courageous things that we can do. It is a challenge to let people know what you will and won’t tolerate.

Get more sleep: We need 8 to 10 hours of sleep every night. Teenagers and babies need 10 to 12 hours. Make sure to get those ZZZ’s.

Meditate for 5 minutes every day: Meditation is an effective way for people to relax, harness life’s energy forces and come to realizations.

Do something scary: It can be warm and cozy in our safe space, but as the saying goes, you miss 100% of the shots that you don’t take. Do something scary and bold that takes you out of that comfort zone- wear the red lipstick, ask for that raise, try out for that play, and take that little idea that has been whispering in your head and give it a voice.

Plan a trip: Life is for enjoying all the beautiful places that this Earth has to offer. So, get out there and see it!

Eat fruits and vegetables at every meal: No matter how many you are currently eating, there is always room for more! They say an apple a day keeps the doctor away, so imagine what an apple, orange, broccoli, and carrots will do!

Happy New Year to All and Here’s Hoping for the Best 2024 to you and yours!

Happy New Year!

As the excitement and merriment of the holidays and ringing in the New Year die down, it’s time to reflect on the past year and focus on building a better you in 2024.

Here are some ways that you can work on that goal and have a successful and mindful new year.


Practice gratitude: Take a few minutes every day to reflect on the things you are grateful for. This can help you develop a more positive outlook on life.

Learn a new skill: Trying your hand at a new skill or hobby can help you become a more interesting and diverse person. Consider taking up sport, trying to learn a new language or take a painting class. Whatever piques your interest, have at it!

Volunteer: Volunteering your time, talent, and energy to help others can be a rewarding experience. Consider helping a local non-profit or charity organization. 

Be kind to yourself: It’s important to be kind to yourself and practice self-care. This can include getting enough sleep, eating healthy, and taking the time to relax and recharge. 

Set realistic goals: Setting realistic goals can help you stay motivated and focused. Break down your larger goals into smaller ones. 

Connect with others: Building strong relationships with family and friends can help you feel more supported and connected to others. Connect with your loved ones on a regular basis.


(Continued in Part II…)

The easiest way to kill your New Year’s resolution sometimes is to make one at all.  So, why not make the switch in 2024 to not make a resolution but choose a way to be a better person by making some inward and outward changes.

Some suggestions include:

Get more sleep.  Besides helping you to feel energized during the day and improve your mood, getting more sleep can also aid in losing weight.  Your body repairs and rejuvenates during sleep… even calcium is added to your bones while you sleep!  Getting adequate sleep is the best way for your mind and body to be the best it can be.  While optimum sleep time varies from person to person, the average is 4 to 11 hours each day.  While getting to bed earlier is easier said than done, you should also avoid food for at least 2 hours prior to bedtime and eliminate all sources of light in your bedroom while you sleep.

Eat a fruit or a vegetable while every meal.  Studies show that Americans eat fewer fruits and vegetables than other countries, and disease prevention is directly linked to consumption of fruits and vegetables.  It seems like a no-brainer to get healthier through eating more fruits and vegetables, but for some it may be best to start small.  For example, add a banana to your morning cereal or make sure to eat a salad prior to dinner.

Cook more at home.  While relying on fast food can be a fast fix, it will have far more consequences on your health than benefits.  Restaurant foods tend to be unhealthier and portion sizes way off than the norm.  Cook healthier meals at home and leave restaurant meals to date nights or social nights.

Don’t be so hard on yourself.  Resolve to change the way you think and talk about yourself this year. If you constantly put yourself down the more, you will feel that way and act accordingly.  Turn things around with positive thoughts.

Happy New Year and Happy New YOU! Tis the season to start the year off right with a resolution for a healthier (and fitter) YOU!

This month, we offer you the New Year, New YOU Challenge. Repeat each of these exercises for 3 rounds.

Repeat the workout as often as you’d like. Push to do the workout at least 3 times a week, but if you can do more, that’s great.

Happy 2024 and here’s hoping it’s a Happy and Healthy One!

January Workout

(Repeat 3 times each for a full workout) 

10 push ups

10 squats

10 jumping jacks

10 sit-ups

10 lunges

10 triceps dips

10 burpees

10 plank jacks

10 crunches

10 squat jumps