The best part of waking up!
“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?”
“What’s for breakfast?” said Pooh. “What do you say, Piglet?”
“I say, I wonder what’s going to happen exciting today?” said Piglet.
Pooh nodded thoughtfully. “It’s the same thing,” he said.” – A.A. Milne Leslie
Breakfast is by far my favorite meal of the day. I’ve never really been able to relate to people that skip breakfast. Breakfast is magical! Sometimes a good breakfast can define the rest of your day. Whether it’s oatmeal, avocado toast, or scrambled eggs, a delicious and nutrition filled breakfast can start you off on the right foot with the energy to get things done.
“C’mon, there has never been a sadness that can’t be cured by breakfast food.” -Ron Swanson, Parks & Recreation
Benefits of eating breakfast aren’t just in your head. The experts have been saying for years that breakfast is the most important meal of the day, and that is the truth. Eating breakfast leads to
• Consuming less fat through the day
• Jumpstarting your metabolism
• Meeting recommendations for fruit and vegetable consumption
• Having higher daily calcium intake
• Having higher daily fiber intake
• Having better performance (memory and attention day.
“One should not attend even the end of the world without a good breakfast.” – Robert A. Heinlein, Friday
Be sure not to just grab a pop-tart or doughnut and call it a morning, an effective breakfast has a variety of carbs, protein and fat to kickstart your day. Eggs, oatmeal, smoothies, Greek yogurt, fruit, etc. are all great foods to start with. For more breakfast ideas, check out our Nutrition section of the website!
“In Wilson’s scale of evaluations breakfast rated just after life itself and ahead of the chance of immortality.” – Robert A. Heinlein, By His Bootstraps
Feeding on Fiber
When we think of fiber, normally we don’t think of Cholesterol. We have gotten some odd looks with this month’s 10 Day Challenge here at PPW; “eat 25 grams of fiber every day for 10 days!” Fiber is best known for digestive health. There are two types of fiber; Soluble and Insoluble. As the name suggests soluble fiber dissolves in water forming a gel-like substance that can block the absorption of the LDL (bad Cholesterol). Insoluble fiber does not dissolve in water and stays relatively unchanged in the digestive track helping to move things through! We need to eat both.
Foods that contain high amounts of soluble fiber include: Oatmeal, fruit skin, kidney beans, and brussels sprouts. If you eat the daily recommend amounts of fruits, vegetables, and whole grains you will eat enough soluble fiber to help lower cholesterol.
Acts of KindnessOften times people live their lives out day to day without thinking much about others. Some may have kids, a husband or wife and even parents. We love our friends and family, but what about the people around us. The person standing next to you in line at the grocery store or in line at the gas station? Or what about the people we know, don’t pay close mind to? We live in a world where going through the motions is far too common. Think about how you would feel if someone paid for your gas or for your meal in the drive through. You never know what a person is going through by looking at them from the outside. Acts of kindness can be done where ever and whenever. Acts of kindness are important to practice because they can help change a person’s day and attitude. Not only could you change someone’s day, but you could change someone’s life through one act of kindness. Performing acts of kindness not only has a positive effect on the person receiving kindness, but also for the person giving kindness. Think about all the times that you mad or mean in your life. Think about the time, energy and effort it took to say the words you said, or to maintain the body language that you did. Anger and negativity are contagious, but so is positivity and kindness. cts of kindness can be big or small. It could be paying someone’s bills, or helping a person load their groceries into their car. Large or small you can turn a whole person’s day around by doing one act of kindness. Next time you are in line for your morning cup of coffee, pay for the person behind you. You never know whose life you can change by lending a helping hand or paying it forward.
New Year – New You
January is a great month to start thinking about the things we do that maybe aren’t so healthy and thinking about ways in which we can change them. I recently decided to change my eating habits because let’s be honest, I had a lot of bad ones! I actually didn’t wait until my annual New Year’s Resolutions came around, I decided to dive in right before all the holidays began. My family and friends had told me that this was the worst possible time to make a change, but in my case, it’s been the best possible time! Instead of putting on those holiday pounds, I’ve actually managed to lose weight over the last month!
I had a huge Diet Coke addiction! Let’s just say I had more Diet Coke than what I was supposed to be drinking in water for the day. I’m an all or nothing kind of girl so I cut it out cold turkey and haven’t looked back since! I only managed one headache which I thought was awesome! I also decided to track my food to hold me more accountable, eat more frequently but smaller portions, and eat a lot more veggies! I’m happy to report I’m down 13 pounds!
Whatever your habits may be – maybe you are a smoker who finally wants to kick the habit, maybe you watch too much television, or maybe you need to work on your sleep habits! Whether you’re looking at the New Year to start an exercise program or increase your water consumption – just remember to take it one day at a time. It takes 21 days to break a bad habit and it takes about the same to form a new habit! The right time is NOW! What are you waiting for? Staff from Professional & Personal Wellness can help you set your goals today and keep you accountable towards reaching them. “When ‘I’ is replaced by ‘we’ even illness becomes wellness!”
I am countercultural. I say “No, thank you” to the credit card offer at the checkout. I often wish I had a
hidden camera to record the disbelief on the clerk’s face, and that of the person behind me, when I turn
down discounts, free stuff, and points on my purchase. At the end of the transaction, I hand them my
business card with my standing invitation: “Let me teach you how to be countercultural.”
Americans firmly believe in “buy now and pay later.” It allows us to indulge our every whim and pay it
off later. In fact, we like debt so much in the U.S. that 78% of us live paycheck to paycheck. According to
the U.S. Census Bureau, the average American household carries nearly $60,000 in consumer debt. As a
nation we have racked up $12.73 trillion in credit cards, mortgages, car loans, and student loans.
So what does financial wellness look like in an instant gratification culture? Well, it’s weird. Financial
wellness basically means saying “No, thank you” to a lot to things others tell us we can’t live without and
we must buy now! It starts at the checkout counter and ends with our retirement plan.
It means living within our means: making a budget for monthly expenses, and intentionally contributing
to savings for goals we may not realize for months, years or even decades. It’s voluntarily avoiding debt.
One of my most successful clients drove a beater for two years while he diligently saved to buy a newer
$8,000 car with cash. That behavior helped him save $10,000 for a down payment on the house he
bought two years later.
The best financial tip I can give anyone any time is this: Don’t buy a sales pitch. Get a strategy. Build a
monthly budget and stick to it. Save to make planned purchases, including holidays gifts, vacations, and
more. Be as diligent about funding your retirement as you are your daily latte. It all pays off in the end.
Dawn Dean is the financial coach for The Financial Opportunity Center of Goodwill Industries of
Central Michigan Heartland. All services are free and confidential. You can reach her at 269-788-6500,