Cheers to 2022, and self-reflection.

Cheers to 2022.

The only thing we can say for sure about the New Year is that if we make it to the other side we’ll be older, and hopefully wiser.

Part of being wise is taking the time to self-reflect, which seems to come naturally to us on New Year’s Day.

To up the intensity level, I asked myself these three questions I read in a recent Wall Street Journal article by Anne Tergesen. The questions are ones that George Kinder, 73, the founder of the Kinder Institute of Life Planning, asks his clients. He uses them as an exercise to prompt financial clarity, but I found that answering them took me to an even deeper place that has helped me focus on the larger picture of what my soul truly wants this year, and beyond.

1. What would you do if you had all the time and money in the world?

2. How would you live if you knew you only had 5 to 10 years left?

3. What would you most regret if you died tomorrow?

DELICIOUS & NUTRITIOUS

I found out about Ezekiel 4:9 Sprouted Whole Grain bread products accidentally. during the first few weeks of quarantine when I was using the Shipt app to buy groceries for my mother and stepfather, who live in another state. The shopper there could not find any bread on the shelves in their town, but recommended I consider Ezekiel bread, which is kept in the freezer section of grocery stores.

The next week, when my mother needed English Muffins, I asked the shopper to buy her the Ezekiel 4:9 Sprouted Whole Grain English Muffins. Both the Ezekiel bread and English Muffins were such a hit in their household, I decided to try them. Now I’m a fan, too.

The reason you may not have noticed this brand is that it’s only available in the freezer aisle since it has no preservatives. To keep it’s fresh taste, continue to store it in the freezer at home. If you’re going to toast the bread, it can go straight into the oven or toaster. If you want to eat it at room temperature, you do have to plan ahead by pulling out some slices and setting them on the counter for 20-30 minutes.

What also makes Ezekiel 4:9 products so unique is that they are crafted in the likeness of the Holy Scripture verse Ezekiel 4:9 which says, “Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…" So instead of flour, it’s made from six organic grains and legumes. Another reason it’s nutritionally superior to regular store-bought bread is that it contains zero refined sugar.

Along with its bread products, the Ezekiel brand also includes buns, cereals, pasta, tortillas and waffles.

SPREADING KINDNESS & JOY

Leon Logothetis travels the globe in his yellow VW Beetle to show that kindness and humanity are alive and well on his hit Netflix show The Kindness Diaries.

Inspired by Leon Logothetis, who travels the world exchanging kindnesses with strangers on his hit Netflix show The Kindness Diaries, the editors at Woman’s World magazine created a Kindness Advent Calendar. “Kindness is a portal into the most important thing we have — our connection to other people,” says Logothetis in the feature.

You can see the complete calendar in the current issue of Woman’s World dated Dec. 2 that’s out on newsstands now.

Here are the magazines’s daily recommendations for bringing more joy and kindness to yourself and others during the Christmas season. The magazine’s editors suggest that if you can’t do the activity for a specific day, just swap it with something else or come up with your own activity.

Dec. 1, Be Kind To You:

“We often forget to be kinds to ourselves,” says Logothetis. Mark the start of Advent with a cup of cocoa just the way you like it and sneak away for 15 minutes of bliss.

Dec. 2, Extend A Warm Word:

“Find someone who looks sad or lonely, and pay them a compliment,” Logothetis says. Added bonus? Giving compliments melts your stress and boosts immunity.

Dec. 3, Send Our Heroes Tidings Of Joy:

Go to SuppportOurTroops.org/care-packages. Commonly requested items include fun posters, laundry pods and sunscreen.

Dec. 4, Bake Up Smiles On National Cookie Day:

Deliver cookies as a surprise to a helper in your community, whether it’s a crossing guard, mail carrier or fireman.

Dec. 5, Gift Jolly Stamps:

Surprise your favorite card sender with a roll of holiday stamps. This year’s styles include vintage Santas from the 1940s.

Dec. 6, Celebrate St. Nicholas Day:

Honor the saint who gave his possessions to the poor by donating outerwear to a coat drive. Add a special touch by slipping handwritten notes in the pockets.

Dec. 7, Leave A Mood-Boosting Review:

Brighten a business owners day. “Whenever I eat something really delicious at a bakery or experience great service, I take a minute to leave a review online,” says Logothetis.

Dec. 8, Be Kind To You:

Curl up with a good book. Reading for pleasure slashes stress by 60%, something we can all use this time of year.

Dec. 9, Share A Secret Recipe:

If friends are always praising your famous lasagna or signature cinnamon rolls, reveal the recipe over email or on a recipe card. The recipients will think of you with every bite.

Dec. 10, Ask For A Child’s Autograph:

Make the children in your life feel special by asking if they’ll give you an autograph — kids preschool age and older love showing off their signatures.

Dec. 11, Spread Cheer:

Next time you go out for coffee, consider buying a $5 gift card and give it to the barista, asking them to give it to someone they think could use it,” says Logothetis. “This will help trigger a ripple effect of kindness.”

Dec. 12, Be A Shopping Cart Angel:

When you hit the supermarket, consider offering to return someone’s shopping cart for them. It’s a small gesture that can melt holiday shopping stress in seconds.

Dec. 13, Say Two Magic Words:

Make a point to say “thank you” to your friends or co-workers,” says Logothetis. “When we say thanks we not only celebrate other people, we see them. And that is the ultimate act of kindness.”

Dec. 14, Give The Gift Of Luck:

Buy a scratch-off lottery ticket and place it on a random windshield in a parking lot with a Post-it note that says, “Good luck!”

Dec. 15, Be Kind To You:

Have a relaxing “crafternoon” with friends. Do something creative that doesn’t take a lot of time, such as building a gingerbread house using a kit that you can find for under $10 at Target and Walmart.

Dec. 16, Stock Your Food Bank:

Nonperishable staples like dry pasta, tuna fish and applesauce are always in demand, but call ahead to learn if they have any specific requests.

Dec. 17, Offer A Green Pick-Me-Up:

Bring a plant or bouquet of flowers to the nurses’ station of your local hospital — they’ll know which patient needs it most.

Dec. 18, Tap Into Your Puppy Love:

Bring gently used blankets and towels to your local animal shelter. Your donations will help furry friends feel cozy and cuddly throughout the winter.

Dec. 19, Decorate A Christmas Rock:

Unleash your inner artist and paint a river rock with craft paint in holiday colors. Add messages like “Joy to the World” and leave it on a bench or windowsill.

Dec. 20, Lend An Ear:

“The greatest gift you can give anyone is your presence,” says Logothetis. “Show up with your full being and simply ask an acquaintance or loved one how they’re doing, then really listen.”

Dec. 21, Make Bedtime Special:

Donate a pair of new pajamas or a beloved storybook to PajamaProgram.org, a nonprofit committed to giving pajamas and storybooks to children in shelters and foster homes.

Dec. 22, Be Kind To You:

“Jot down three things you consider your best traits, from your humor to your generosity,” says Logothetis. “We can all use a reminder that each of us is a miracle — and we were brought here to share that miracle with others.”

Dec. 23, Reconnect With A Favorite Teacher:

“We all have that person from our past who taught us what kindness can do,” says Logothetis. “Call her or him just to say hello and share your appreciation.”

Dec. 24, Sing With Loved Ones:

Gather ‘round the tree to belt out your favorite Christmas tunes. Music helps hardwire memories — one of the most cherished gifts we can give.

Dec. 25, Set A Loving Intention:

“Decide on an act of group generosity such as volunteering as a family in the new year,” says Logothetis. “The only thing better than showing kindness yourself is doing it with your loved ones.”

CARROT CAKE OATMEAL

Oatmeal is boring, right?  

Not necessarily. With a handful of healthy mix-ins you can take your morning meal from dull to decadent with this idea for Carrot Cake Oatmeal.  

Start out with oatmeal made your favorite way.  

If you prefer to cook plain oatmeal on the stovetop, when it’s done stir in your favorite spices such as cinnamon, nutmeg and a little brown sugar. Then mix in golden raisins and shredded carrots. Let the heat soften the raisins and carrots. Then top it with chopped pecans and a dollop of plain or vanilla Greek yogurt. The yogurt mimics the cream cheese frosting of a carrot cake. 

If you go the easy route and use the instant version, add your mix-ins to the bowl before you cook it in the microwave.  

For a version that tastes similar to strawberry cheesecake, puree strawberries and add to the oatmeal before it’s heated, then top with vanilla Greek yogurt. Or swap the pureed strawberries for whole blueberries.  

Either way, you’ll feel like you ate dessert for breakfast, but without the guilt. And its hearty enough to fuel you through a busy morning

HEALTHY HALLOWEEN TREAT

Homemade Chocolate-Dipped Fruit is a healthy alternative to store-bought Halloween candy.

Have a healthier Halloween by trading in bags of store-bought candy for this easy homemade treat recommended by the Food Network. No cauldron necessary.

Chocolate-Dipped Fruit

• Total: 20 min

• Prep: 15 min

• Cook: 5 min

Directions:

Finely chop a 4-ounce bar of dark chocolate; microwave on 50% power until almost melted, about 2 minutes. Stir until smooth. Dip dried mango, papaya and/or apricot pieces in the chocolate, place on a parchment-lined baking sheet and chill until set, about 10 minutes.

TIPS FOR NURTURING YOUR MENTAL HEALTH

The staff of HopeWay, Charlotte’s nonprofit mental health center that offers residential and day treatment for adults in a first-class setting, knows that it’s healthy for women to invest in themselves.

They recommend working “me” time into your everyday routine as a way to bring balance into your life and nuture your mental health.

If that sounds unattainbable, take inspiration from the ways some of HopeWay’s female staff makes time for their own favorite healthy activities, which they relayed in a recent edition of HopeWay Matters, the center’s monthly newsletter.

Sharing their tips are (from left) Ama Owusuaa, Jordan Conner, Elizabeth Rhoads, Megan Gregg and Katy Hollingsworth.

“For me, it is fitness. I exercise 5 days a week, which helps set me up for my day and also helps with my mood and maintaining a healthy diet. I like to mix it up to keep from getting bored - bootcamp, boxing and weight training are my favorites."
Ama Owusuaa, MEd, LPC, NCC, Primary Therapist

“In my me-time free-time, I like to engage in yoga, meditation and mindfulness, art projects and TED talks. I know that my health depends on me taking time for myself. This doesn't mean I'm always the best at self-care, but that I'm aware of what helps me to be my best self.”
Jordan Conner, ATR-P, Art Therapist and Front Desk Coordinator

”During my free moments, I enjoy taking photographs. Photos allow you to look back at a time and place that is impossible to reproduce, and conjure memories and feelings from that moment. Photos bring me joy, happiness and excitement.”
Elizabeth Rhoads, Chief Operations Officer

“I never thought I'd be a morning person, but it is now my very favorite part of the day. While the house (and the world) is still quiet, I enjoy a hot cup of coffee while reading or praying in my recliner. The best part is having my Cavalier curled up on my lap sound asleep!”
Megan Gregg, Development & Marketing Associate

“I enjoy taking my dogs for walks, reading, catching up on a good TV show, spending time with my sisters, going for a hike, kayaking or laying in my hammock.”
Katy Hollingsworth, MA, LPC, Admissions Specialist

HIT THE PAUSE BUTTON

The old saying is true: Time really does seem to speed up as we get older. But a monastic tradition called The Seven Sacred Pauses that’s been around for thousands of years can help us slow down and appreciate each day.

It may not be realistic to stop and acknowledge them all, but pausing for no more than a minute to reflect and pray during these seven specific times is a simple way to increase our gratitude and inner peace, which reduces stress.

Dawn, The Awakening Hour. At the break of day, around 5:30 or 6 a.m., set the tone for the day by opening your heart to its possibilities and asking for guidance.

Midmorning, The Blessing Hour. Around 9 or 10 a.m., when our days can sometimes start to feel overwhelming as to-lo lists kick in, stop to reflect and reset your thoughts into a positive place.

Noon, The Hour of Illumination. This is when the sun is in its most powerful position. Taking several deep breaths will help you focus on reenergizing yourself and give you a fresh outlook on the day.

Midafternoon, The Wisdom Hour. At 3 p.m. when the sun begins to descend is a time to let go of any stress or worry that’s built up over the day.

Evening, The Twilight Hour. Take a moment to be aware of the sunset and how it represents the end of a day and the hope of a new beginning tomorrow.

Bedtime, The Great Silence. Around 9 or 10 p.m. before going to sleep, stop to reflect on the day and evaluate any lessons you’ve learned.

After midnight, The Night Watch. If you wake up and find yourself not being able to sleep, think of it as a gift and use the time to pray for others or make a mental gratitude list.

To learn more about this ancient practice, read Macrina Wiederkehr's bestselling book, Seven Sacred Pauses: Living Mindfully Through the Hours of the Day.

DRY JANUARY? SOBER OCTOBER? YOU DECIDE!

One of the newest health trends, Dry January, Is similar to a Whole 30 plan, but instead of cutting out carbs and sugar you commit to not drinking any alcohol for 30 days.

You can choose any month as long as you sustain your commitment for 30 consecutive days. Dry January and Sober October are two popular times because they give you a chance to hit the reset button either before or after the holiday season. 

Reports from those who have taken the challenge reveal that many end up feeling so great they decide to either quit drinking permanently, or drastically reduce their alcohol intake going forward

One of the tools participants use is finding satisfying mocktails or other non-alcoholic beverage replacements. And it’s a great excuse to drink more water. Sparkling waters such as LaCroix or Perrier jazzed up with fruit slices or splashes of your favorite fruit juices can help take the edge off.

Losing a few pounds is a nice bonus of the plan, but don’t expect to see dramatic results on the scale. A loss of around four pounds over the 30 days is typical.

A BALANCED APPROACH TO FITNESS AND NUTRITION

Michael Anders, head trainer and owner of Shape Up Fitness & Wellness Consulting, specializes in helping his clients navigate the various stressors in life so they'll have a more balanced approach to health, fitness and nutrition. 

Anders has a Masters Degree in Sports Science, Sports Medicine. He especially enjoys focusing on post-injury recovery and coaching his clients to help get their eating under control or optimize it for their sports and activities.

During the Living the Good Life As A Woman In 2018 event organized by financial advisor Alison Rowe of Baird Private Wealth Management, he shared his top tips. 

Set Realistic Goals

• To increase your success, set a goal to fix one negative habit at a time because success breeds success

• A goal should have a 90% chance of success at a minimum

• When setting a goal, don't include the words "never" or "always"

• If you find the goal you set isn't doable, reduce it until it is possible

Nutrition

• Eat meals slowly (slow eaters eat less food and reach satiation earlier)

• Eat until you're 80% full

• Eat mindfully without distractions (no phones or TV) because people who eat without distractions are more cued into their hunger/appetite feelings

• Focus on having protein with each meal

• Nutrition is a crucial element in any fitness transformation so start working on making healthier food choices as quickly as possible

Fitness

• Don't overcommit by saying you'll exercise 5 or 6 times a week - that's unrealistic

• Aim to exercise 3 times a week

• Something is better than nothing: even if you just exercise for 10 minutes a day that adds up

Fitness and nutrition expert Michael Anders of Shape Up Fitness & Wellness Consulting.

THE STAR OF HOLIDAY PARTY FOOD

Be the star of your holiday party with this healthy and festive option for the buffet table, a Broccoli Tree. It's among the recipes featured in the Christmas issue of Woman's World magazine. 

Start by taking a 9"x4" Styrofoam cone. Wrap it in plastic wrap. Using 14 cups of broccoli florets, trim the ends flat and insert a toothpick into each floret. Starting at the bottom of the cone and working around it in rows, insert the toothpicks with florets until the tree is covered. Transfer the tree to a serving plate. 

Cut red peppers in half lengthwise; then cut crosswise into 1/4"-wide strips. Cut one yellow pepper in half lengthwise. Using a 2-1/4" star-shaped cookie cutter, cut star shapes from one piece.  Cut the remaining piece crosswise into 1/4"-wide strips. Using a 1" star-shapped cookie cutter, cut out shapes from carrots cut into 1/4"-thick slices.

Arrange pepper strips on tree, tucking ends in between florets, leaving about 1/2" sticking out. Press cherry tomatoes and carrot stars onto toothpicks and insert them in between florets to hold vegetables on tree. Tuck radish slices in between florets. Insert toothpick into edge of yellow pepper star; insert into top of tree.

If not serving immediately, lightly drape damp paper towels over tree, cover with plastic wrap and refrigerate. Serve with your favorite dip. 

HONESTY IS THE BEST POLICY

Go head, tell them what you think. Just be nice about it. 

It's true! Honesty really is the best policy according to new research from the University of California San Diego's Emotion Lab. An article about the research in Spry Living magazine reported that the researchers found that "prosocial" lies - the little lies we tell others in order to not hurt their feelings - makes us feel good in the moment, but guilty later.

The reason behind this reaction is actually very sweet: We tend to lie to people we care about. The researchers advise people to try "gentle honesty" instead. So, for example, when a friend or family member asks you if you like their new hair style, and you hate it, say something along the lines of, "I'm partial to when you wear it longer," or whatever the case may be. The main thing is to be honest because you want the other person to trust you, but don't be be harsh or blunt. 

FLU SHOT STUDY

Ready or not, flu season is here.

If you're planning on getting a flu shot, you may be interested to know a new study from British scientists claims that getting vaccinated in the morning is ideal. Those in the study who got their flu shots between 9 a.m. and 11 a.m. produced more antibodies (think of them as mini flu fighters) than those who were vaccinated in the afternoon.