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CAMPUS COMMONS
THE GIFT OF LASTING MEMORIES CELEBRATING HOLIDAYS AND FAMILY HISTORIES
“Life is not measured by the breaths you take, but by the moments that take your breath away.” – George Carlin Like many of you, I’m gearing up for another round of Christmas gatherings and celebrations. I love this time of year, as it prompts me to reflect on special times from my childhood. As an adult, I understand the holidays were never about the presents, desserts, or decorations — they’re about the memories we build with those we’ve loved and lost. For years, my family celebrated Christmas at my grandparents’ house in a small town along the Delta. They had lived in that home for 60 years, and it’s where they raised my father and uncle. Going there was always a treat and a great way to sit by the fire or next to the tree and enjoy everyone’s company. The tradition continued after I became a father myself. We’d all wake up and see what Santa brought the kids before heading out to our annual brunch with the rest of the family. It was always a super fun and exciting time for our little ones. Even after my grandparents passed away and my children
grew, the entire family still met up at our special place every Christmas Day.
in college and a son in high school, it’s clear they’re almost at the age when they don’t need us for much anymore, so we want to keep them close to us for as long as possible. We don’t want them to fly the coop entirely just yet. Despite all the changes my family has experienced in recent years — and the new ones that will come soon enough — nothing in this message is meant to bring anyone down. If anything, I’ve learned to cherish every minute I spend with those I love. Moments don’t last forever, but that makes them precious. I’m sure you’ve had many that still make you smile. That’s better than any gift under the tree. I hope reading these words has helped you remember the great times that will always brighten your day. It’s better to feel grateful for the memories that define our lives than to be sad that some of the people and places that filled them are gone.
Last year was different. My dad had decided to rent my grandparents’ house to a new family, and our holiday destination was no more. Although they are older now, my kids were still bummed they couldn’t go to Gram’s house. It was downer for the family, but we accepted that. Of course, that didn’t make us miss those times any less. When we celebrate the holiday again in a few days, it will be without my uncle and cousins, who are busy developing new traditions with their family, which recently grew to include a new little one, Charlotte. I’m still looking forward to having my dad, his wife, my brother, and his family over for the festivities, but there’s no denying our group has gotten smaller in recent years. Our times together are still good, but they’re not the same. My wife and I appreciate all our time with our kids these days, as we know the window is closing with them as well. With two daughters
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FESTIVE KITCHEN ADVENTURES — KID EDITION
Whisking Up Family Fun
KID-PROOF YOUR MEAL PREP. Before taking your child on a culinary journey, check that their countertop travels won’t endanger them. It’s obviously a big no-no to rest a sharp knife on a cutting board that small hands can reach, but little things like toothpicks can also pose a risk. If your small assistant is old enough to cut up ingredients, a plastic utensil will be less painful than steel if the blade misses its mark.
Could your child be a future celebrity chef? Could your baby be a world- class baker in waiting? Help transform your toddlers or school-age kids into tiny tastemakers by following these three simple tips.
USE YOUR SPACE AS A SKILL ZONE. It takes more than just a love of food to make delicious meals and treats, as cooking and baking put all five senses to the test. Helping in the kitchen enables small
KEEP FAMILY FLAVORS FLOWING. Want to give your elderly mom or dad a holiday surprise they’ll never forget? Present them with a meal based on one of their famous recipes that their grandkid(s) helped prepare ! Holiday gatherings are great for sharing the details and delicacies that shaped your family’s history — and a wonderful opportunity to pass down those special traditions to the next generation. With the holidays upon us, now is a perfect time to introduce little ones to the joys of baking and cooking by turning your kitchen into a safe space for learning and bonding.
children to heighten their awareness of smells, tastes, sounds, and textures while learning new words. Having them measure ingredients and pour them into bowls is an easy way to refine their motor skills, and your guidance behind the counter will encourage them to follow directions. If your kitchen companion is a baby, you can still involve them by describing the sights, sounds, and smells surrounding them and letting them touch some of the food — all great tools to assist in developing their connection to the world.
Fitness Finesse FAST TIPS FOR FOLLOWING THROUGH Now is typically when people make their lofty resolutions for the new year — and in about six weeks, most of those goals will likely fall by the wayside as life, schedules, and reality set in. Of course, improving our physical health is one resolution we should all work hard to keep. Here are a few simple tips to follow if you want your self-improvement goals to be more than just a passing thought once the ball drops on Jan. 1. SMALL STEPS = BIG SUCCESS While it would be wonderful if we could all lose 50 pounds in a month or bulk up our muscles in just a few trips to the gym, you’re likely to fail at fulfilling your New Year’s resolution if you set your benchmarks too high. Studies suggest that it takes an average of 66 days — or roughly two months — for anything new we try to become a habit, meaning that slow and steady is the secret to winning the race toward better health in 2025. DON’T FORGET THE FUN Remember, the goal is self-improvement — not self-punishment. No matter what your fitness goals may be. Pushing yourself too hard, too quickly, can lead to burnout and a decreased desire to continue. While exercise is meant to challenge your body’s limitations, it should also bring you joy. Be sure to create a fitness regimen you will enjoy doing in
the long run — and don’t be afraid to adjust your approach if your initial plan proves too demanding or unpleasant.
PAUSE TO POWER UP Sometimes, the key to a successful fitness plan is what you don’t do. Be sure to rest for a day or two each week. Doing so will reignite your enthusiasm and make accomplishing your goals less like a chore. Also, don’t forget to give your mind a break as well. Meditating for a few minutes daily can help reduce stress and better align your mental health with your ongoing physical health goals.
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NATURE’S NURTURING TOUCH
A GREAT OUTDOORS GUIDE TO BETTER HEALTH
PETS FOR PERSONAL WELL-BEING If maintaining your peace of mind is one of your goals for the winter, it may help to bring a beloved pet along in your activities. According to mental health service provider McLean Hospital, having an animal companion who provides love and a sense of calm can vastly improve their guardian’s mood when out and about. SUNSHINE FOR SOUND SLEEP The sun dramatically affects how well we move and feel, as it is directly connected to our internal clocks. If you’re receiving
Unlike other parts of the country, the Sacramento area is fortunate not to be bombarded with heavy winters. With the weather here typically more manageable than on the other side of the U.S., we have a great opportunity to use the fresh air to our advantage in strengthening our physical stamina and mental outlook. Here are a few reasons why getting outside — in the winter or throughout the year — is nature’s way of restoring and rejuvenating our bodies and spirits.
LONGEVITY IN THE LIGHT The positive impact of spending time outside touches various facets of everyday health. According to the U.S. Department of Agriculture, being in nature reduces mental stress, increases our lifespan, and lowers the risk of death due to chronic disease. Additionally, research shows that people who exercise outdoors tend to do so longer than those who follow a similar regimen indoors. Making the most of a sunny day will also naturally increase your vitamin D — a critical component of a robust immune system — and lower cortisol and blood pressure.
most of your light through artificial sources, such as lamps or office lights, you’re missing out on natural sunlight. Light from the sun is 200 times stronger than the artificial light we use at home or at work, and it can regulate your circadian rhythm — especially if it reaches your eyes. Enjoying time in the sun can naturally increase your tiredness in the evening, making it easier to fall asleep and rest more restoratively through the night
TAKE A BREAK
One-Pot Brothy Beans With Herbs & Lemon
Inspired by TheFirstMess.com
INGREDIENTS •
1 lb dried white beans
• • • • • • •
1 tbsp dried oregano 1/2 tsp smoked paprika
• • • • • •
3 tbsp olive oil
1 medium yellow onion, quartered
1/2 tsp chili flakes
2 shallots, quartered 1 stick celery, chopped 5 garlic cloves, minced 1 tbsp dried thyme
6–8 cups vegetable stock
Salt and black pepper, to taste
1 1/2 tbsp white miso 1–2 tbsp lemon juice
DIRECTIONS 1. Soak beans overnight in water with 1 tbsp of salt. Drain and set aside. 2. Heat oil in a large pot over medium heat, then add onions, shallots, and celery. Brown all sides lightly, about 10 minutes. 3. Add garlic, thyme, oregano, paprika, and chili flakes. Stir and sauté about 1–2 minutes. 4. Add beans and 6 cups of stock. Season with salt and pepper. Bring to a boil, then lower heat to a simmer. Cook for 1 1/2 hours partially covered, adding more stock if needed. 5. In a measuring cup, combine miso and a cup of hot stock from the pot. Whisk to dissolve, then pour back into the pot. Test doneness, add lemon juice, then serve garnished with chopped parsley.
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INSIDE
THIS ISSUE
1 2 2 3 3 4
Moments That Matter
Mix, Measure, and Make Memories
Real Tricks for Resolution Results
Fit in the Fresh Air
One-Pot Brothy Beans With Herbs & Lemon
The Essential Fats You Need on Your Plate
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The word “fat” might sound like something to avoid on your wellness journey, but not all fats are created equal. Certain unsaturated fats are essential for keeping your heart strong,
fats, which support a healthy nervous system, heart, and brain, but it also contains quality protein and multiple nutrients. By adding this tasty and popular fish to your plate, you can reap a wealth of benefits like
nutrient booster you need to maintain weight, reduce heart disease risk, control blood sugar, and improve brain function. NUTS Nuts are heart-healthy snacks that provide protein, fiber, vitamins, antioxidants, and beneficial monounsaturated fats. When you incorporate these into your diet, your heart will benefit. Studies have found that nuts can help reduce the risk of diabetes and lower cholesterol levels. Almonds, pistachios, and walnuts are all wonderful options to try out. Just make sure you moderate how much you eat, as they are high in calories. These nutrient-packed foods taste great and provide essential benefits to keep your heart, brain, and body functioning at their best. So, next time you prepare your plate, don’t fear fats! Embrace the healthy ones that fuel your body.
brain sharp, and energy levels steady. Knowing which fats to add to your plate can take your health goals to the next level. Get ready for a healthy serving of omega fats as we explore three of the best foods to fuel
lower cholesterol levels, healthy blood pressure, strong bones, improved brain function, and reduced risk of stroke, just to name a few.
AVOCADO Avocados are a superfood, and while they are high in fat,
your body and improve your overall well-being.
SALMON Salmon is one of the best sources of omega fats and one of the most nutrient-rich foods you can find on the whole planet. Not only does it contain omega
they’re the good kind. This creamy and indulgent fruit also contains a high amount of vitamin E and provides a healthy
serving of dietary fiber. Add this green superstar to salads or toast to get the
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