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January 2022
FROM THE DESK OF
BEATING THE WINTER BLUES
Jeffery L Robinette
How to Have a Happier Season
A Goal Without A Plan Is Just A Wish
We have all set resolutions in the past; things like losing weight, exercising, or getting finances in order are some of the most common. Yet, year after year, the same resolutions continue to produce the same nonexistent results. Resolutions alone just don’t work. Experience is not the best teacher — it is evaluated experience that produces change in our lives. This idea will allow us to begin to make some major changes in our goal-setting processes. Assess: Determine who is responsible and enlist help when appropriate, but there are some things that ONLY YOU can do.
I love the holidays, but now that they’re over, a long winter lies ahead. With the hustle and bustle of last year behind us, I think it’s easy to feel like there’s not much of anything to look forward to until spring. Between the short days, frigid temperatures, and additional time spent cooped up inside, a lot of people — including kids — become lethargic, irritable, or even depressed. Yes, the winter blues are real. Sometimes, they rise to the level of a diagnosable condition called seasonal affective disorder (SAD), aka seasonal depression. Other times, they just result in feelings of boredom or listlessness. Either way, feeling down during the winter can have a big impact on you and your children. If you or other members of your family experience the winter blues, rest assured that not all is lost. With some dedication, and by following these steps, you can have a happier winter! Get Some Sun During the winter, the days are short and the nights are long. The extra darkness is generally considered to be a major cause of seasonal depression because the sun helps balance serotonin and melatonin levels and replenishes our vitamin D. So, it’s important for adults and children alike to get as much sunlight as possible, even when it’s cold outside. When the only daylight hours are spent at work or school, this can be tricky. You can compensate by opening the curtains to let in as much sunlight as possible and spending all the time you can in sunny areas. The weekends are
Prioritize: What is important?
Implement: Define what steps must be taken. Set small incremental, achievable, measurable goals.
Accountability: Keep goals visible and review and adjust. Share your goals with someone. Keep visible reminders handy. Cheer others on as they move forward in their goals. What you sow, you will reap, and you can be sure that encouragement will come back to you.
All of our best wishes for a healthy, happy, productive New Year!
-Jeff Robinette
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Set a Sleep Schedule A lot of people tend to sleep more during the winter, but more sleep doesn’t necessarily equal better sleep. In fact, sleeping too much can be a sign of poor sleep quality, and it has its own effects on mood. Meanwhile, the consequences of not getting enough sleep include irritability, reduced hormone production, and a likelihood of increased stress. Your kids probably have a set bedtime, but you should, too. For the best sleep possible, everyone should follow a simple but regular bedtime routine that includes winding down and dimming the lights. Consistently going to bed and waking up at the same time every day (yes, even on weekends!) will create better sleep, and morning exposure to light is critical to training your circadian rhythm. If these tips don’t work, it’s time to visit a doctor. If symptoms last for longer than two weeks, the “winter blues” can really be SAD. Treatments, including light therapy and medication, are available for all ages, and should be discussed with a professional. Whether you and your kids need professional care or just a little pick-me-up, winter is much too long to spend feeling sad. Despite the cold and the darkness, everyone can have an enjoyable season with a little help.
also a great time to make up for the sunlight lost during the week. Make sure everyone in your family has a warm coat and boots before venturing outside for a walk or snowball fight. Exercise Regularly Since most people spend more time indoors during the winter, they also tend to get less exercise. However, exercise can reduce symptoms of depression and anxiety, which is even more valuable when you’re feeling down. You can encourage your kids to get in some activity and also use their need for exercise as motivation to get your own.
Because of the sunlight exposure, engaging in activities outdoors is best. You could try ice skating, hockey, or hiking. (Shoveling snow is also great exercise, if you’re looking for
an excuse to enlist your kids.) But plenty of indoor options exist too! Take your kids to a trampoline park or indoor basketball court or pool. Dance and martial arts are great activities to keep kids moving, and video games that require movement can trick them (and you) into getting a workout without even realizing it.
6 Scientifically Proven Ways to Boost Your Brain Power Is Neuroplasticity the Secret to Success?
Neuroplasticity is the brain’s ability to change and adapt throughout your life, forming new connections that can have a direct impact on your energy, productivity, focus, creativity, motivation, and much more. Your brain can expand and grow even after an injury. That’s why many entrepreneurs are saying the same thing: One of the smartest ways to invest in your business is to devote resources to your most important asset — your brain. But how do you keep your brain active, healthy, and functioning at a high level? Param Dedhia, MD, says six key areas are involved: sleep, exercise, joy, nutrition, internal medicine, and inflammation. All of these factors work independently, but together, they can promote neuroplasticity, which is why they all require equal attention. Everyone wants to stay engaged with the world around them, but you can’t do that without sleep. In fact, research published by the journal PLOS One discovered that getting six or fewer hours of sleep was associated with memory and executive function
problems, i.e. problem-solving, planning, and execution. So, make sure you get enough sleep before tackling your day.
Exercise is crucial because, according to brain plasticity researchers at IOS Press, exercise “alters the synaptic structure and function in various brain regions,” promoting brain growth and even delaying the onset of Alzheimer’s disease. Promoting growth can also be as simple (or as difficult) as focusing our attention on thoughts that bring us joy. Gratitude promotes very different brain activity than negativity, anger, or bitterness, and studies on gratitude show that the positive effects can be lifelong. Nutrition can’t be understated either, since it can assist your body in maintaining health and fighting inflammation. The brain uses about 20% of the body’s calories, and eating plenty of omega-3 fatty acids can strengthen brain cells, while antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders like Alzheimer’s disease. With the right habits, you can keep your brain healthy for many decades to come. You might even grow in entirely new and unexpected ways.
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Skills That Enrich Us
The Importance of Having a Hobby
Hobbies offer a social outlet. Some hobbies involve group activities, such as bowling, sports teams, book clubs, and even wine tasting. Connecting with others offers the social support humans depend on to lead a healthy and fruitful life. Who knows? Maybe you’ll find some great friends who share the same passions as you! Hobbies develop patience. When you take on a new hobby, you are tasked with learning something new. Whether you’re practicing a new instrument, learning a different language, or figuring out how to make jewelry, a learning curve is involved. Building new skills takes patience, a very important attribute for success.
January is National Hobby Month, and since it falls at the beginning of the year, it’s the perfect time to try something new! Hobbies add variety to your life and ensure you aren’t just living to work, so to speak. The best way to find a hobby you enjoy is to be open to new things. Whether it’s gardening, reading, drawing, running, fishing, crafting, or even beekeeping, finding an activity you enjoy is important. Here’s why! Hobbies are stress relievers. Hobbies offer a healthy escape from your busy lifestyle by keeping you engaged in something you find pleasure in. Instead of just relaxing on the couch and turning off your mind for a bit (which is totally acceptable sometimes), hobbies allow you to remain mentally productive while winding down at the same time. Hobbies also provide eustress. Believe it or not, one type of stress is deemed beneficial: eustress. If you aren’t overly stressed and are feeling a little under-stimulated, a hobby can provide activity for both your mind and body to keep you feeling excited about life and ready to take on new challenges and adventures.
Finding a hobby that suits you may take some exploration and trial and error, but it is all in good fun! Make it your goal to try something new or learn a new skill each month until you find something that sticks. Once you do, you’re sure to find that hobbies are both
enjoyable and enriching!
Take a Break!
Black Bean, Mango, and Avocado Salad Inspired by BBCGoodFood.com
Liven up your healthy eating this year with this Latin-inspired, flavor-packed recipe!
Ingredients
• 1 small mango, skinned and chopped
• 1 medium red onion, chopped • 2 cans black beans, drained • Cilantro, chopped and to taste
“With God, all things are possible.” –Matthew 19:26
• 1 avocado, chopped
• 3/4 cup cherry tomatoes, halved • 1 red chile, seeded and chopped
• 1 lime, for zest and juicing
Directions
In a large bowl, mix the ingredients together. Serve and enjoy!
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INSIDE THIS ISSUE From the Desk of Jeffery L. Robinette PAGE 1 Save Your Family From Winter Blues PAGE 1 Make Neuroplasticity Your Secret to Success PAGE 2 Why Hobbies Are Important PAGE 3 Take a Break PAGE 3 Black Bean, Mango, and Avocado Salad PAGE 3 The Street Vet PAGE 4
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The Street Vet
Saving the Lives of Homeless Individuals’ Pets
Veterinarian and animal advocate Dr. Kwane Stewart, known in his docuseries as “The Street Vet,” has his own veterinary practice in Modesto, California, but still makes a point to help the pets of the homeless population in town for free. He began this selfless act of heroism in 2011 after the Great Recession hit and has since helped well over 400 animals, even tending to a Burmese python at one point! About 25% of Modesto’s homeless population own a pet, and back in 2011, Dr. Stewart noticed that many needed medical attention. This tugged at his heart strings. Knowing that many would come for free pet medical attention if he set up a table near a soup kitchen, Dr. Stewart jumped at the opportunity. What he thought would be a one-time event eventually turned into a regular act of heroism. Now, Dr. Stewart has the ability to step in and save the day for both the pet and owner at no cost. Dr. Stewart has found that the bond between homeless individuals and their pets is unlike any that he sees in his office. “Keep in mind that they are with their pet every minute of every day,” he says. “That’s not the case with most of us.” He notes that seeing these special pet patients makes him feel as if he has a superpower. Dr. Stewart recalls that growing up, he wanted to be either a vet or Batman, and now, he gets the best of both worlds!
Dr. Stewart often spends his spare time wandering the streets in search of pets that need his help, offering free vaccinations and medical care. He notes that the homeless population is just like us, but they have fallen on hard times, and their pets are their companions and lifelines. In helping the pets, Dr. Stewart builds a special bond with their owners. To be able to make a difference in the lives of sweet, innocent animals and their owners is the most rewarding type of work — the dream job Dr. Stewart could have never even conjured up before he selflessly started living it.
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