You Make Your Own Holiday Plan

       So it is the last week of our competition and what are you going to do next?

       Many sources estimate that the average holiday weight gain between Thanksgiving and New Years is 7-10 pounds. Is that what you want for Christmas?

Regaining the weight you have lost through good habits and hard work on this competition is not inevitable: Recent studies show that some people are able to lose a substantial amount of weight and keep it off at least a decade. So what is their secret? 

Researchers have been tracking successful dieters in the National Weight Control Registry, a group of 10,000 people who have lost 30 pounds or more and maintained that loss for a year or more. Participants fill out lifestyle questionnaires every year.

For the latest analysis, researchers reviewed the questionnaires of 3,000 members who have been in the registry for 10 years. About three-quarters are women; most are college-educated. Among the findings presented recently at a meeting of the Obesity Society:

1. Participants weighed an average of 224 pounds before their weight loss. They dropped an average of 69 pounds.

2. They had maintained an average of a 52-pound loss at five years and an average of a 51-pound loss at 10 years.

Some gradual regain over time is typical, but almost all participants maintained a substantial weight loss even after 10 years.

SO WHAT IS THEIR SECRET TO SUCCESS?

MOST OF THOSE THAT WERE SUCCESSFUL AT LOSING WEIGHT AND

KEEPING IT OFF CONTINUED TO:

1. Track their daily food intake.

2. Count calorie or fat grams or use a point system (like weight watchers) to maintain proper portions.

3. Follow a low-calorie, low-fat diet. They take in about 1,800 calories a day and less than 30% of calories from fat (no gimmick here they continued to eat proper portions and amounts of food) 

4. Eat breakfast regularly.

5. Limit the amount they eat out. They dine out an average of three times a week and eat fast food less than once a week.

6. Eat similar foods regularly and don't splurge much on holidays and special occasions.

7. Walk about an hour a day or burn the same calories with other activities.

8. Watch fewer than 10 hours of TV a week.

9. Weigh themselves at least once a week.

Does that surprise you at all? One of my favorite sayings is “If you do what you did, you’ll get what you got!” That applies to the good habits we have worked on during this competition as well as the poor ones we may have had in the past. 

We could all easily come up with the following list as well.

HOW TO REGAIN ALL OF THE WEIGHT I’VE LOST ON THIS CHALLENGE BY CHRISTMAS TIME

1.  Stop keeping track of what you're eating. It takes too much time and it’s too much trouble to keep doing that myfitnesspal.com.

2.  Skip breakfast and other meals when busy with holiday preparation. Go hungry to parties and events. 

3.  Let yourself snack on dough and warm baked items when baking…. Don’t keep track of nibbles and bites.

4.  Eat lots of meals out: fast food on the run, company Christmas party at a restaurant, church party, lunch out with friends. Go to these events hungry and tired and fill up on whatever. It’s Christmas time don’t worry about it

5.  Fill up on foods at parties and events that you have no idea as far as calorie count etc. It’s yum- it’s party food. 

6.  Eat every holiday treat that is offered. Treats dropped off by the neighbors, leftovers hubby brings home from his office party, cookies from the ministering sisters, gift baskets that come in the mail. Eat them all, eat them on an empty stomach and eat them before your family comes home to share in the eating. 

7.  Don’t worry about drinking your water. Egg-nog, holiday punch, hot cider, soda- mmmmm.

8.  Don’t keep track of fruits and veggies. No worries there is always fruit cake.

9.  Cut out exercise. It is the holidays and your to do list is a mile long. You have no time to exercise.

10.  Wait to weigh yourself until the New Year. You don’t want to weigh yourself today as the party food you ate last night has probably caused bloating and won’t give you a truly accurate weight. So put it off until tomorrow, or maybe next Thursday or heck it’s stressful just wait until January 1. 

So the last challenge for this round of competition is DECIDE BEFORE HAND ON YOUR PLAN FOR YOUR HOLIDAY (Thanksgiving to New Year) HEALTHY LIVING. You very well may want to vary the habits we have been working on and perhaps choose a goal to maintain your weight rather than to try to lose during the holidays. Look at the reporting form as well as what we have done for each weekly bonus challenge and decide one by one what habits you will keep and which ones will you take a break from during the holidays. 

TO RECEIVE YOUR BONUS POINTS FOR OUR LAST WEEK YOU NEED TO FORMULATE A HOLIDAY HEALTHY HABIT PLAN  FOR YOURSELF AND EITHER E-MAIL IT TO THE GROUP OR POST IT IN THE COMMENT SECTION OF THE BLOG. 

There is no wrong answer here. Whatever you decide will be wonderful. You can even take the $5 a week you have been spending on our competition and continue to set aside that money to purchase a reward for yourself if you stick to the plan you make. Or you might want to continue your healthy habits for a charitable cause and donate the funds you earn through sticking to your plan to a wonderful charity.

One of the things we need to overcome is all or none thinking as far as weight loss. 

We can be moderate during the holidays. We can enjoy the best of the holiday treats but we need to learn to enjoy them with temperance rather than abandon!

Sandee

A Salad A Day

 

Not long ago I was excited to see my brother and my nephew again. It had been a year since we had seen each other and I was making a big salad to enjoy with dinner. It was then that my nephew Jeffrey said “Oh I haven’t had a salad since I last saw you Aunt Sandee.” Yikes an entire year without enjoying a salad. Amazing that this wonderful kid can exist mostly on frozen processed entrees from Costco. 

These days salads are widely available. We can enjoy them as a prelude to a nice restaurant meal or an easy choice at every fast food drive through. Salad kits including dressing and some fun toppings are available at most grocery stores. There really is no excuse not to grab a quick salad. 

But why should we? Natalie Rizzo, M.S., RD lists the following as benefits of enjoying a daily salad. 

What Happens When You Eat Salad Every Day

You might eat more fiber.

The main components of most salads—vegetables, fruits, beans, legumes, whole grains, nuts and seeds—are loaded with fiber. "Fiber has been shown to be beneficial for diabetes and heart disease and contribute to bodily functions like bowel regularity and satiety levels," says Patricia Kolesa, M.S. RDN. As a matter of fact, only about 5% of Americans meet their daily fiber needs of 25 grams for women and 38 grams for men. (Why not track this on Myfitnesspal this week?)

A 2020 review in Nutrients states that dietary fiber intake is associated with positive metabolic health, colonic health and gut motility as well as reductions in cardiovascular disease and decreased risk of colorectal cancer. In other words, meeting your daily fiber needs encourages big positive outcomes.

You will probably eat more fruits and vegetables.

According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eat the recommended 5 cups of fruits and vegetables per day. Since the base of a salad is usually at least 1 to 2 cups of leafy greens, eating a salad every day can help you meet the daily recommendations. "Eating a salad helps you better stick to the common suggestion to eat the rainbow," says Brittany DeLaurentis, RD.

If you're worried that salads are boring, DeLaurentis says that doesn't have to be the case: "A common misconception is that salads contain vegetables and nothing else, and eating them will leave you feeling unsatisfied and hungry." She recommends adding a protein, like cheese, tofu, beans, chicken or a boiled egg, to increase the satiety factor.

You may get more vitamins and minerals in your diet.

Without eating enough fruits and vegetables, some people may not get enough essential vitamins and minerals, which can lead to a deficiency and unwanted side effects. "Green leafy vegetables commonly eaten in salads—like romaine lettuce, spinach, arugula and kale—are rich in vitamin A, vitamin C and vitamin E," says Catherine Karnatz, RD, creator of Nutrition Education RD. "These vitamins may support healthy eyesight, help immune function and protect against certain cancers." In addition, many vitamins double as antioxidants with anti-inflammatory effects in the body. Not to mention, many salads contain essential minerals, like potassium, iron, magnesium and more.

You may have a healthier gut.

"Plant diversity is key when it comes to a healthy gut," says Julie Balsamo, M.S. RDN, a gut health dietitian. "Salads are often also filled with polyphenols, which can promote the growth of good bacteria in the gut." A 2019 review in Nutrients states that when polyphenols from food reach the gut microbes, they modify the microflora and have prebiotic and antimicrobial properties. A healthy gut can impact your entire body from your gastrointestinal tract to your brain, heart and immune system.

Tips for Building a Balanced Salad

Some salads might leave you feeling fatigued or hungry because they are lower in calories with fruits and vegetables alone. Try adding protein and healthy fats to make it a balanced meal that will keep you full.

Our healthy salad formula is a good place to start for creating a well-balanced and hunger-crushing salad. You can make it your own by opting for the ingredients that you enjoy the most. If you're sick of simple mixed greens, try a new leafy vegetable, like escarole or arugula. Buy in-season produce to keep things fresh, and try fruit on your salad for a sweet and savory flavor. Keep the protein options simple, like canned beans or tuna, or use leftovers from the night before. Lastly, top it with a few garnishes, like nuts, croutons or dried cranberries. And don't forget a delicious dressing. 

My favorite dressing is beyond simple. 1 T. Of avocado or olive oil and 2 T. Of a gourmet balsamic vinegar (I love Pear cranberry or fig).

You guessed it your challenge this week is each day that you want to earn the 5 bonus points. 

1. Eat a fresh green salad preferably with a variety of greens throughout the week. 
2. Make sure the salad includes at least 5 fresh ingredients including greens, fruits, vegetables, seeds, nuts etc. 

3. Remember that salads can be eaten any time at any meal. Yes you can have a green salad for breakfast. Yes you can have a salad for a snack. I’ve even been known to eat a fast food salad (I skip the dressing) with my fingers while driving. 

Good luck making a new healthy habit! And of course you can count this salad in your fruit/vegetable total for the day,

Healthy breakfast- starting your day off right!

Seems like in general breakfast advice has ranged from it being "the most important meal of the day" to "skip breakfast all together and restrict your eating to a smaller window of time." 

I'm in the camp of applauding breakfast as being our first attempt each day to include the nutrients that will bless our bodies and help them accomplish all we need them to do. 

Protein is important to help us maintain muscle mass and it also leads to us feeling fuller throughout the day and breakfast is a good time to get started eating protein. I enjoyed this article shared on Livestrong and hope it gives you some ideas for some healthier breakfasts. If you are in a rut of eating the same cereal, protein shake or bar etc for breakfast I am hoping this gives you a chance to look more carefully at starting your day with real food including some quality protein and at least one serving of fruit or vegetables. Let me know if you try and enjoy any of these recipes. Chia pudding is one of my favorite breakfast dishes. 

10 High-Protein Breakfasts That Aren't Eggs

By Kate Bratskeir

Updated Oct 20, 2023

Visit Page https://thelemonbowl.com

You know you need protein in the morning to feed your hardworking muscles and to help keep blood sugar levels stable throughout the day. While eggs are a popular choice — for good reason — eating eggs every day for every morning meal can get tired, fast.

Fortunately, it doesn't have to be all eggs all the time. There are plenty of other high-quality protein options to revive your a.m. meals into ones you'll wan to wake up for.

To get the scoop on amping up that morning protein, we tapped two registered dietitians to share protein-rich breakfast recipes that aren't made with eggs. Keep reading to learn more.

1. Breakfast Quinoa Oatmeal

Quinoa and other whole grains can help reduce the risk of some chronic diseases, per the USDA. Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance, so you can make this recipe with minimal time and prep," Harlow says.

If you decide to go the apple route for toppings (there are so many options!) you'll get an extra crunchy sweetness, plus a boost of fiber.

‌Get the Breakfast Quinoa Oatmeal recipe from Feel Good Foodie. ‌

2. Peach Parfait 

Depending on the type you buy, Greek yogurt can be a wonderful source of protein. When shopping for groceries, read labels and look for Greek yogurt without any added sugars — you can sweeten your morning mixture yourself with delicious fruit.

This peach parfait looks exquisite as is, but don't be afraid to veer outside of peaches depending on the season; berries (frozen or fresh) can be a great addition to your mornings, adding extra fiber to keep you full until lunchtime.

‌Get the Peach Parfait recipe from Love and Zest. ‌

3. Blueberry Chia Smoothie

"Kefir is an excellent way to get in your daily dose of probiotics to keep your gut healthy," Elise Harlow, RDN of The Flourished Table says. "Kefir actually has more probiotics than yogurt."

‌Get the Blueberry Chia Smoothie recipe from Love and Zest.‌

4. High Protein Chocolate Banana Overnight Oats

No cooking, 22 grams of protein and a nutritionist-approved dessert-for-breakfast flavor? This recipe pretty much has it all.The unsung hero of this chocolatey morning meal is cottage cheese, which contributes to its high protein count and creamy texture. Just mix all of the ingredients up in a jar and refrigerate over night. Come morning, your delicious fuel will be ready for you.

‌Get the High Protein Chocolate Banana Overnight Oats recipe and nutrition info from Love and Zest. ‌

5. 5-Minute Glowing Green Smoothie

Getting enough veggies in the day can be hard enough, so adding them to a smoothie is a great way to reach that daily goal. "Spinach is a great one to add to smoothies because it blends well and does not change the flavor very much, if at all," Harlow says.

Get the 5-Minute Glowing Green Smoothie recipe and nutrition info from Real Food Whole Life. ‌

6. Protein Chia Pudding

This gorgeous breakfast pudding packs in a whopping 19 grams of protein, thanks to the yogurt and protein powder. Beyond their fun texture, the chia seeds provide a great source of healthy omega-3 fats that can help reduce your risk of heart disease, per the American Heart Association 

Those omega-3 fatty acids can also help to fight inflammation, Harlow says.

‌Get the Protein Chia Pudding recipe from Eating Bird Food. ‌

7. Apple Cinnamon Protein Pancakes

Visit Page https://thelemonbowl.com

These apple cinnamon pancakes clock in at 14.1 grams of protein per serving, so they're sure to keep mid-day snacking at bay. "Oats are an excellent source of soluble fiber, which is the kind that helps lower cholesterol. Grinding them into flour results in a fluffier pancake," Nicole Rodriguez, RD says.

‌

8. Avocado Toast With Cottage Cheese and Tomatoes

Visit Page https://thelemonbowl.com

When it comes to cottage cheese, Rodriguez suggests looking for a no-salt-added variety, so you can have more flexibility with toppings. "Avocado is a smart pairing for satiety, but also aids absorption of the lycopene, a potent antioxidant found in tomatoes," she says.

‌Get the Avocado Toast With Cottage Cheese and Tomatoes recipe and nutrition info from The Lemon Bowl.‌

9. Strawberry Kiwi Smoothie

Visit Page https://www.sixsistersstuff.com

To make this smoothie even more filling, add a scoop of protein powder or a heart-healthy fat like peanut butter or avocado, Rodriguez suggests. "Depending on your needs, you might also consider increasing complex carbs by adding 1/2 cup of old fashioned oats.”  

‌Get the Strawberry Kiwi Smoothie recipe and nutritional info from Six Sisters Stuff.‌

10. Protein Granola Breakfast Bowl

Visit Page https://dishingouthealth.com

Granola can be loaded with calories, so consider limiting this bowl topping to 1/4 cup, Rodriguez suggests. "And because there's no nutritional difference between organic and other yogurts, choose yours based on taste preference."

‌Get the Protein Granola Breakfast Bowl recipe and nutritional info from Dishing Out Health.‌

For each day this week that you make sure you have good quality protein and at least one fruit or vegetable in your daily breakfast you can claim the 5 daily bonus points for a total of 35 for the week 

Celebrating Yourself and Others

Whether it is you that has accomplished something wonderful or when you are applauding the achievement of a grandchild, neighbor, friend or spouse-- celebrations are fun! 

But it seems the default way to celebrate is with sugary foods. You got an A on your report card, finished that big project you were working on, won the race, earned a promotion.... let's bake a cake, go out for ice cream, enjoy some cookies. 

My ministering sister stopped by this week for a sweet visit and she brought a pretty bag of fancy chocolates. And I recognize the effort for what it was. A kind acknowledgment of friendship and caring. But are there other ways to express this?

As a parent or grandparent, friend and neighbor and even for our own selves we often kick up the fun and celebration by enjoying a fun dessert.  It's an easy way to set this time aside as something "special". But there are other ways to celebrate. Let's look at this list and see if there isn't something we can use to reward ourselves or those we love. 

1. Manicure- Give yourself or loved one a manicure or pedicure (or go out and enjoy a professional one). Maybe even paint the nails in a way that commemorates what you are celebrating. 

2. Read or re-read a favorite book. If you are celebrating with a grandchild why not bring a new or used book wrapped in pretty paper and read it together?" I heard you got a ribbon in swim lessons and I wanted to celebrate by reading you one of my favorite stories." You can embellish by wearing a costume (just a funny hat?) or doing funny voices while reading. Or go to the library to peruse and check out something wonderful. 

3. Bubble bath. Draw one for yourself, spouse or grandchild. Or for the grands offer glow in the dark sticks to play with in the bath tub. 

4. Listen to your favorite music. Share it with family or friends. Have a one song dance party to celebrate an accomplishment. "Aunt Suzy just got promoted at work let's put on her favorite song and DANCE"

5. Walk or Bike. "Honey I'm so proud of you let's go on a long walk." "You got an A on your math exam- family bike ride time!"

6. Get artistic. "Grandpa just got a hole in one. Let's all paint, draw, sketch... him a congratulations card!" Or grab the supplies and do a YouTube drawing tutorial together to celebrate someone's accomplishment. 

7.  Give service. Your brother Mike just scored a goal - let's wash and vacuum his car for him. Jennifer earned good grades on her report card let's wash her sheets and make her bed. 

8. Have a tiny tea party. Herbal tea, honey or real sugar cubes, and fancy tea cups. "I'm so happy you did well at your piano recital- let's get fancy and have tea together and you can tell me all about it."

9. Photo time. Of course we take photos at our relative's ball games, chorus recitals and school plays but let's take a photo of Jimmy holding his excellent math paper, Grandpa standing in the garage he just cleaned out, or Duke showing his screen when he's done 100 days of duolingo, 

10. Light candles. This one is so easy. You might even have a favorite scent or container and designate this candle the one you light when someone you love has done something worth celebrating. Or maybe a candlelight dinner is your way to say hoorah to someone you love that has excelled in some way. 

11. Enjoy your (or your neighbors) pets. Woot Woot! You finished that project. Let's walk the dog or play fetch or pet the cat!

12. Play a board or card game. "Becky made us so proud today. She gets to choose a game to play after dinner."

13. Massage. Get a professional one to celebrate. Or give one. "You did so well today Cathy. Sit down I'm giving you my deluxe foot massage."

14. Plants. Commemorate an accomplishment by planting something beautiful in your yard or by gathering or even purchasing a bouquet. 

15. Decorate. Celebrate with balloons, streamers, poster or even a special place setting. When I was raising my children we had a red plate that said "You are Special on it" and serving dinner to the family member on that plate applauded their accomplishment. 

Those are just a few ways to celebrate. Please feel free to add your favorite non-food ways to celebrate and share them in the comments. And what is our challenge?

Find an accomplishment (your own or someone you love) this week that you might normally celebrate with dessert and find a different way to commemorate the accomplishment. Do that and earn our 35 weekly bonus points. 

The refrigerator where most of your healthiest foods reside

 

A Sparkling Clean Refrigerator and freezer 

I don’t know about you but I have favorite household jobs (I actually love cooking, vacuuming, doing dishes and making my bed) and those I dread (for me it’s folding and putting away laundry and cleaning out the refrigerator) 

And so to perhaps just to get myself to do a sparkling clean and thorough job of cleaning out my refrigerator I’ve decided to make that our challenge for the upcoming week. The following information comes from Web MD (and yes I love that it quotes the American Dietetic Association) 

What's lurking in your fridge?

         Does evil lurk behind the door of your refrigerator? The last time you cleaned out your fridge, did you find a science experiment growing on last week's leftovers?

         According to the experts, the home kitchen is a Petri dish for food-borne illness. In fact, what we often mistake for an upset stomach or the flu is often a mild form of food poisoning.

         According to the February 2004 issue of the Journal of the American Dietetic Association, "food-borne diseases are estimated to cause approximately 76 million illnesses, 325,000 hospitalizations and 5,000 deaths in the United States each year."

         These bacteria, viruses, and parasites pose health risks for all of us, but especially for pregnant and lactating women, young children, the elderly, and anyone with an immune-deficiency disease.

         The good news is that up to 25% of the outbreaks can be prevented with safer practices in the home.

So how do you make sure the food in your refrigerator is safe? Let's start with the basics:

         1. Clean out the fridge every week or two, using a mild solution of bleach and water (Yikes I know it has been longer than two weeks for mine)

         2. Wipe up any spills in your refrigerator immediately, to prevent cross-contamination.

         3. Use all food by its expiration or "use-by" date.

         Food that is labeled with a "sell-by" date should be used within five days of that date.

         It's also important to examine food for any signs of deterioration before you prepare it. When food starts to deteriorate, it often looks and/or smells bad.

         But unfortunately, some foods can appear perfectly good even when they are full of dangerous organisms. So when in doubt, throw it out!

Live by this motto, read the dates stamped on containers, and use all your senses -- including common sense -- to determine if food is safe to eat.

Smart Shopping

         Safety starts at the grocery store. Begin shopping in the center of the market, proceed to the periphery, and select frozen food last. Don't buy dented or leaking cans or jars, or fresh food that looks or smells old. Make sure eggs are free of any cracks. Check the dates on all foods, including cans and jars.

         Once you're home, immediately store perishables and frozen foods. Keep your refrigerator and freezer filled, but with a little room to spare to allow for air circulation. Overstuffed refrigerators and freezers can dip below safe temperatures, thus promoting bacterial growth.

The Danger Zone

Foods that thaw or sit out at room temperature are officially in the danger zone (40-140 degrees Fahrenheit), where bacteria multiply rapidly. Thaw frozen foods in the refrigerator -- on the bottom shelf so they won't drip onto foods. And remember that foods served buffet-style should not sit out any longer than two hours.

         Carefully wrap and date your leftovers, and use them up within two days. Remove as much air as possible from storage bags to keep foods fresh longer. You might consider getting a vacuum sealer, a handy gadget that shrink-wraps food for maximum storage.

         For quick cooling, divide large pots of hot food into smaller containers before you refrigerate or freeze them.

If you follow these simple precautions, you'll find it's easy to keep your refrigerator safe and keep yourself free of food-borne illnesses. Chill out safely to stay healthy!

So yes your challenge this week is to totally and completely clean out your refrigerator and freezer. Check everything for expiration or sell by dates. Discard what is spoiled. Take every item out and give it a good washing with soap and water. And when it is sparkling clean you can claim 35 weekly bonus points. (Note if you are traveling and not home all week please feel free to compete BEFORE Wednesday or send me a note with a promise to do it AFTER the week if you will not be home to do it) Good luck ladies! 

Friends are good for your health

 

My husband and I have been watching (and highly recommend) the Netflix series “The Blue Zones”. Among other finding that they prescribe for elongating your life is connection, community and friendship. 

I’ve left the links on this information from the American Psychological Association, in an article entitled The science of why friendships keep us healthy by Zara Adams in case you want to read the studies. But the information is clear. Friendship is good for your health! 

People who have friends and close confidants are more satisfied with their lives and less likely to suffer from depression (Choi, K. W., et al., The American Journal of Psychiatry, Vol. 177, No. 10, 2020). They’re also less likely to die from all causes, including heart problems and a range of chronic diseases (Holt-Lunstad, J., et al., PLOS Medicine, Vol. 7, No. 7, 2010; Steptoe, A., et al., PNAS, Vol. 110, No. 15, 2013).

“On the other hand, when people are low in social connection—because of isolation, loneliness, or poor-quality relationships—they face an increased risk of premature death,” said Julianne Holt-Lunstad, PhD, a professor of psychology and neuroscience at Brigham Young University who studies how relationships affect the body and brain.

Fortunately, research also suggests that friendships can be made and maintained at any age, relationships with friends can strengthen or stand in for romantic relationships, and even minimal social interactions can be powerful.

How friendship changes the body and brain

Psychological research from around the world shows that having social connections is one of the most reliable predictors of a long, healthy, and satisfying life. A review of 38 studies found that adult friendships, especially high-quality ones that provide social support and companionship, significantly predict well-being and can protect against mental health issues such as depression and anxiety—and those benefits persist across the life span (Pezirkianidis, C., et al., Frontiers in Psychology, Vol. 14, 2023; Blieszner, R., et al., Innovation in Aging, Vol. 3, No. 1, 2019). 

People with no friends or poor-quality friendships are twice as likely to die prematurely, according to Holt-Lunstad’s meta-analysis of more than 308,000 people—a risk factor even greater than the effects of smoking 20 cigarettes per day (PLOS Medicine, Vol. 7, No. 7, 2010).

“In the face of life’s challenges, having a close friend to turn to seems to be a buffer or protective factor against some of the negative outcomes we might otherwise see,” said Catherine Bagwell, PhD, a professor of psychology at Davidson College in North Carolina.

Friendships protect us in part by changing the way we respond to stress. Blood pressure reactivity is lower when people talk to a supportive friend rather than a friend whom they feel ambivalent about (Holt-Lunstad, J., et al., Annals of Behavioral Medicine, Vol. 33, No. 3, 2007). Participants who have a friend by their side while completing a tough task have less heart rate reactivity than those working alone (Kamarck, T. W., et al., Psychosomatic Medicine, Vol. 52, No. 1, 1990). In one study, people even judged a hill to be less steep when they were accompanied by a friend (Schnall, S., et al., Journal of Experimental Social Psychology, Vol. 44, No. 5, 2008).

The risks of social isolation

On the other side of the coin, research has shown that loneliness—among people who lack quality friendships, romantic partnerships, or other relationships—increases our risk for heart attack, stroke, and premature death, according to a longitudinal study of nearly 480,000 U.K. residents (Hakulinen, C., et al., Heart, Vol. 104, No. 18, 2018). 

A meta-analysis by Holt-Lunstad estimates that loneliness increases the risk of early death as much as 26% (Perspectives on Psychological Science, Vol. 10, No. 2, 2015).

Despite the risks, Americans are getting lonelier. In 2021, 12% of U.S. adults said they did not have any close friends, up from 3% in 1990 (“The State of American Friendship: Change, Challenges, and Loss,” Survey Center on American Life, 2021).).

Social disconnection, which is rising across age groups, appears to have worsened after 2012, when smartphones and social media became virtually ubiquitous. An international study of high school students found that between 2012 and 2018, school loneliness increased in 36 of 37 countries (Twenge, J. M., et al., Journal of Adolescence, Vol. 93, No. 1, 2021).

The strength of “weak” ties

Having a close friend or confidant is undeniably good for us, but psychologists have found that interactions with acquaintances—and even strangers—can also give our mental health a boost. A casual relationship with the operator of a hot dog stand in Toronto helped Gillian Sandstrom, PhD, feel grounded and connected while pursuing her master’s degree. The relationship also inspired Sandstrom, now a senior lecturer in psychology at the University of Sussex, to start studying “weak” social ties.

These connections with acquaintances—a work friend you bump into once a week, the pet store employee who remembers your cat—can be surprisingly sustaining. Sandstrom’s research has found that people who have more weak-tie interactions are happier than those who have fewer and that people tend to be happier on days when they have more than their average number of weak-tie interactions (Personality and Social Psychology Bulletin, Vol. 40, No. 7, 2014).

 She also encourages talking to strangers and has shown that repeated practice can make doing so easier and more enjoyable (Journal of Experimental Social Psychology, Vol. 102, 2022).

So what is our challenge for this week? It is to connect. I’m going to really challenge you this time. Choose one of these things each day this week to earn your 35 bonus points. I encourage you to pick a variety of ways to connect and in some of them to seek people that you think need connection. 

1. Send a friendly or complimentary text to someone you don’t normally send texts to.
2. Mail a postcard, greeting card or letter to someone you care about.
3. Talk to someone you don’t know (sales clerk, neighbor, someone you see walking) learn their name and share a friendly comment.
4. Invite someone to do something with you. Go to the gym, out to lunch, for a walk, or just to run errands and bring someone along.
5. Call someone to reconnect. Maybe someone you haven’t spoken to in a long time.
6. Connect by noticing. Pay extra attention in a class and find something to compliment the instructor on. Ring a doorbell to compliment a neighbor on their yard. Tell a stranger how much you like their earrings, hair style etc. 
7. Make a positive comment on someone’s social media that you would usually overlook.
8. Listen carefully to someone. Don’t spend your thoughts thinking of what you will say in reply. Just listen fully.
9. If you have a church assignment to minister to someone make a personal connection this week.
10. Draw close. Sit next to someone you don’t usually sit with, lay your yoga mat down next to someone new and say hello etc. 

Good luck ladies! 

Eat fresh, seasonal and if possible local

Friday morning my husband and I snuck in one more morning of Raspberry picking with the grandchildren. The littles weren't really focused this time, and just kept reaching in my bucket to grab handfuls of pink and red raspberry's. When we were paying for the berries we had to have them add a bit extra because these littles had eaten a TON of fresh berries. Then this afternoon a neighbor invited us to pick an apple off their tree when we were out walking the dog. We just finished dinner which included fresh tomatoes from our daughter's garden and pickles we made with the grands last week. There is nothing like enjoying what is fresh and locally grown where you live. And it can bless your health in so many ways.

FOOD IS MORE FRESH AND TASTY
    The closer to harvest a fruit or vegetable is, the more potent its taste will be. I'm sure you've noticed that while Costco offers beautiful looking strawberries pretty much year round, most of the time they taste pretty bland. That same strawberry is also more dense with nutrients within the first hours and days of picking than when it is packed, cooled, shipped, unpacked, and set on the shelf of your local grocery store several days or even weeks later.
    Both the quality of taste and nutrient density are higher when your fruits and veggies are more recently harvested. Both drop drastically after just a few days out of the ground, off the vine, or off of the tree.
    So if you’re eating foods that have to travel long distances from another ecosystem because they can’t be grown locally during a particular season, the food won’t taste as good or have the same nutritional value.

BETTER FOR YOUR HEALTH
    Not only is your food more full of nutrients when it’s fresher, but when you’re eating seasonally your digestion will be healthier.
Think of it this way: Mother Earth knows what’s up. In the summer, the foods that thrive are a little sweeter and full of water. Makes sense, right? Summer is hot and your body needs natural ways to cool off.
In autumn, when the weather starts to turn cold, you start to see slightly more dense foods growing, like apples and pears and butternut squash. This is helping your body adjust to the cooler temperatures, while also giving you food that is slightly heavier to help you fortify for winter.
    In the winter, not much grows but lots of food can be stored in cold cellars. What does grow is fairly hearty, like winter squash, potatoes, winter greens, and root vegetables. These will help you feel fuller, faster so you can make it through winter, while also warming you because they are more dense.
    In the spring, you’ll start to see lots of greens — especially bitter greens, which will help your body lighten it’s winter load so to speak.

PRODUCE ISN’T COVERED IN WAX OR PRESERVATIVES
    This is a small thing, but I think it matters. I don’t really like the idea of consuming wax on apples or peppers. In order to keep these fresh, lots of larger grocery chains will coat their produce with wax or another type of preservative so the food stays fresher. Or has the appearance of being fresher.

SUPPORTS THE LOCAL ECONOMY AND ECOLOGY
    Seasonal eating doesn’t mean you have to eat locally, but it’s a lot easier to eat seasonally if you’re frequenting local farmer’s markets. Small farmers are really what we need more of, as opposed to the big commercial farms. This is for a few reasons.
    First, it’s better for the soil. While large scale farms often grow one or 2 things all year long, small farms grow their food seasonally in the same fields, which  means the soil stays healthy because they’re rotating their crops. Even if this isn’t 100% the case, it’s still better for the soil because they’re usually not growing the exact same crop year round because they can’t. So the soil gets a break.
    Second, small farmers generally have better practices for the environment. Again, this isn’t always true but it frequently is. And many are organic, even if they can’t use the term “organic” on their produce. This is mostly because it’s super expensive to get certified organic and many small farms can’t afford this.
    Third, I’d rather invest locally and keep money circulating within my community.

FOOD DIVERSITY
    This is simply the idea that if you’re paying more attention to what’s in season, you’re likely to eat a more diverse diet of foods instead of just eating the same things year round. Again, this is way better for your health and digestion. Eating a wide variety of fruits and vegetables blesses the biodiversity of your gut microbiome which can be essential in maintaining your immune system.

MAKES YOU LOOK FORWARD TO THE SEASONS AND THE FOODS THEY PROVIDE

I can’t wait for strawberry season because I know how delicious strawberries will be when they’re ripe and fresh. And is there anything better than homegrown fresh tomatoes? Let's all work this week to really enjoy those plant foods that are fresh, seasonal and if possible local.

And so what is our challenge for the week?

#1 Make an effort if possible to attend a local farmer's market (so sad- I've heard some of yours have already ended due to cold weather) or produce stand or ask neighbors with gardens and fruit trees if they can share some produce with you. (If this just isn't possible for you just skip this requirement)

2. Each day eat at least one fruit or vegetable that is in season for October. If possible choose different ones each day.

3. For every day you eat a fruit or vegetable in season you can claim the daily 5 bonus points