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This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January. 


Day 1: 25 squats

Day 2: 10 burpees

Day 3: 30-second plank

Day 4: 10 push-ups

Day 5: 1-mile walk

Day 6: 25 walking lunges

Day 7: 30-second bridge

Day 8: 20 donkey kicks

Day 9: 50 high knees

Day 10: 2-mile walk

Day 11: 15 burpees

Day 12: 15 push-ups

Day 13: 150 jumping jacks

Day 14: 45-second plank

Day 15: 50 jump squats

Day 16: 30 jump lunges

Day 17: 45-second bridge

Day 18: 30 donkey kicks

Day 19: 20 push-ups

Day 20: 3-mile walk

Day 21: 60-second plank

Day 22: 20 single leg bridges

Day 23: 150 skiers

Day 24: 40 walking lunges

Day 25: 50 squats

Day 26: 20 burpees

Day 27: 60-second bridge

Day 28: 100 high knees

Day 29: 25 push-ups

Day 30: 75-second plank

Day 31: REST

Every year when the calendar flips to January 1, everyone starts thinking about their New Year’s Resolution. For the past couple years though, many people have given up on resolutions because the pandemic caused many to think that it was pointless to make a resolution when life is so unpredictable. 

Experts say though that it is still important to make resolutions. They say that you should adjust your expectations, be realistic and make achievable resolutions for 2023. 

Here are some of the best resolutions you can make for a successful New Year. 

  • Get more organized at home and at work.
  • Stop worrying about what others think and things you cannot control.
  • Start living in the moment.
  • Establish a work-life balance and spend more time with family and people who mean the most to you.
  • Lead a healthier lifestyle by starting a fitness program, eating a healthier diet, and protecting your mental health.
  • Start standing up for yourself.
  • Become more optimistic.
  • Quit an unfulfilling job and change careers.
  • Make yourself a priority this year by giving yourself a makeover, learn how to put yourself first more often, and taking time off work for “me time”.
  • Stop holding grudges, forgive others and let go of the past.
  • Try new things even if they seem scary.
  • Learn when to say yes and, also when to say no. 

(Continued in Part II…)

Over the past decade, people are becoming more conscious about detoxifying their diets of harmful, synthetic ingredients.  If you want to avoid these synthetic ingredients, you need to learn how to detoxify the foods you are eating and choose healthier foods.

Here are some suggestions to detoxify and eat healthier this year:

Clean Your Produce:  Before eating or cooking with any fruits or vegetables be sure to wash them very well.  Washing your fruits and veggies eliminates the chemicals and pathogens from your food’s surface and help to eliminate any harmful ingredients.

Avoid Cans:  Cans are lined with a resin that contains bisphenol-A, a hormone-disrupting chemical.  While many companies are working to eliminate these chemicals in their products, in the meantime you can avoid these chemicals by choosing frozen, fresh, or dried foods.

Choose Whole Foods:  Whole foods are not processed; therefore, they have their own natural ingredients.  Choose whole grains and look for food items that say “whole” on them … but check the labels, just to be sure.

Safer Seafood:  We are exposed to several chemicals when we eat seafood, particularly methylmercury.  Do your homework when shopping for seafood and choose seafood that has the lowest chemical and heavy metal amounts.  Try choosing fish that are also caught without causing harm to the oceans.

Watch Your Animal Fat Intake:  Do you know what’s in your animal fats?  They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all the fat off of poultry and meats when you buy them. 

Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat.

  • Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat.
  • Salmon is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish.
  • Salmon contains enough of every essential amino acid required by our bodies for growth and the upkeep of muscle tissue.

Recipe: Honey-Soy Broiled Salmon

  • 1 scallion, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon minced fresh ginger
  • 1 pound center-cut salmon fillet, skinned and cut into four portions
  • 1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce. Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Recipe: Smoked Salmon Dip

  • 8 oz. cream cheese, at room temperature
  • ½ cup sour cream
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon minced fresh dill
  • 1 teaspoon prepared horseradish, drained
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 4 oz. smoked salmon, minced 

Cream the cheese in an electric mixer fitted with a paddle attachment until just smooth. Add the sour cream, lemon juice, dill, horseradish, salt and pepper, and mix. Add the smoked salmon and mix well. Chill and serve with crudités or crackers.

Tis the season for chapped lips. While they can be quite a bother, there are some easy remedies to rid yourself of those pesky signs of winter- chapped lips.


  • Don’t lick your lips. This makes your already chapped lips worse.
  • Use a lip moisturizer with sunscreen.
  • Avoid washing your lips with harsh cleansers.
  • Sleep with a humidifier.
  • Avoid allergens like perfumes and dyes.
  • Stay hydrated.