January News: New Year’s Setting Tips

January News: New Year’s Setting Tips

A notebook with "2025 New Year's Resolutions" written on it, a heart-shaped cup of coffee, a pen, glasses, pine branches, and red berries on a wooden table.
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    “Start wherever you are and start small.”
    – Rita Bailey

    As we come into a new year—can you believe it’s 2025?—we have a fresh start! What would you like to achieve this year? What health goals have you reached in the past year? What new health goals would you like to set?
    When it comes to setting health goals, it’s important to be strategic! Setting a goal that is too big can lead to disappointment when it is not reached. It’s important to take account of where we currently are and what we can realistically change. Realistically.

    Set goals that are attainable and take into account the resources you have at hand, such as time, energy, support system, and other resources.
    Set your long-term goals (e.g. 6 month, 1 year) and then break that down into short-term goals.
    Keep in mind, as you try to attain your goals, if you find they need to be revised, changed, or thrown out completely and replaced by other goals— that is okay! Goal setting is dynamic, just like life!

    Make note of how things are going and revise goals as necessary to fit your needs and unique circumstances. And remember, we are here to help!
    Setting SMART Goals for Success!

    S: Specific
    M: Measurable
    A: Attainable
    R: Realistic
    T: Time-Bound

    SMART Goal Worksheet here.

    Green Tea Berry Banana Smoothie Recipe

    Servings: 4
    Serving Size: 1 1/2 cups per serving

    A pink smoothie in a glass with a metal straw, garnished with berries and mint, sits on a heart-shaped tray—a perfect way to kickstart your health-focused New Year's resolution. A small bowl of berries and sliced banana awaits in the background.
    Photo by Bushra Niaz

    Ingredients:

    3 cups water
    8 single serving bags green tea
    16 ounces frozen mixed berries (about 3 cups)
    2 medium bananas (peeled, cut in half, frozen)
    1 cup fat-free, plain Greek yogurt
    2 teaspoons fresh, grated, peeled gingerroot (optional)
    2 teaspoons vanilla extract (optional)
    2 teaspoons chia seeds (optional) OR 2 teaspoons flax seeds (optional)

    Instructions:

    1. Add the water to a small saucepan. Bring the water to a boil over high heat. Remove the pan from the heat. Add the tea bags. (Be sure the tea bags are submerged.) Let steep for 4 minutes. Discard the tea bags. Let the tea mixture cool for 30 minutes. Pour into a water pitcher. Refrigerate for 2 hours, or until chilled.
    2. In a food processor or blender, process the tea, berries, bananas, yogurt, ginger root and vanilla until smooth. Pour into four glasses. Sprinkle with the chia seeds.

    Nutrition Tip: Using optional ingredients changes the nutritional values.

    Cooking Tip: To make a single serving, in a food processor or blender, process 3/4 cup tea, 3/4 cup berries, 1/2 banana, 1/4 cup yogurt, 1/2 teaspoon ginger root and 1/2 teaspoon vanilla. Sprinkle with 1/2 teaspoon chia seeds.

    Recipe and nutrition info here.

    Additional Health Tips:

    Physical Fitness Tip: When getting back into an exercise routine or starting a new one, listen to your body and take it one step at a time!/]

    Brain Fitness Tip: Using your non-dominant hand can improve cognition.

    What healthy habitude are you up to today?

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