Take a look at our January newsletter!
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MY MINDSET MASTERY MOVE Sometimes, being the best version of ourselves is the biggest challenge we’ll ever face. For most of us, January represents new beginnings and a fresh chance to target ways to improve our lives. Unfortunately, New Year’s resolutions rarely survive past the initial excitement phase. According to a 2022 article in Time, only 8% of people honor their resolutions for a full 12 months — good news for gyms that sell annual memberships but a discouraging statistic for the rest of us. That said, I can attest to the power of sticking to New Year’s resolutions, as the one I made two years ago changed my life forever. The Day I Redefined My Destiny On Jan. 1, 2023, I started the new year angry and upset with myself. I was 51, overweight, and making lifestyle choices that weren’t in my best interest. I thought, “David, you’re not getting any younger. You’re not the best version of yourself. Why are you doing things that aren’t making you better?” In that instant, I decided to take massive action to fundamentally change my life. I stopped drinking, started getting up at 4 a.m., and committed myself to working out twice a day. I also began tracking my diet better by measuring all my food. To support the latter goal, I hired a nutrition group known to develop plans for fitness competitors and bodybuilders. They helped me structure a macro-based diet that managed my intake of calories, carbohydrates, fats, and proteins. For example, I could sit down and have a bowl of ice cream, but doing so would prevent me from eating anything else and leave me hungry for the rest of the day. Instead, I could have brown rice and broccoli, which have a lot of volume and fiber with fewer carbs, allowing me to eat more food within the plan’s parameters. Since I am data analytical by nature, this kind
Before and After
morning epiphany. It’s cliche, but I woke up on that New Year’s Day and said, “I’m doing it.” I didn’t have a master plan, just the need to look at everything through the lens of, “Does this make me better?” As I write this message, I’m proud to say that the answer to that question has been a resounding yes. More Than Meals and Motion Of course, continuous self-improvement isn’t limited to how we treat our bodies. Asking ourselves, “Does this make me better?” can be applied to how we spend our time, the company we keep, and how we conduct ourselves in our relationships. If you’re glued to your desk around the clock, ask yourself whether living to work — and missing out on the joys that earning a living should provide you — is making your life better. If a friendship takes more from your life than it gives, consider whether it’s time for a change. Critical resolutions aren’t always easy — after all, everyone would follow through with them if they were — but they’re often the difference between unhappiness and genuine satisfaction with the lives we’ve been given. Contentment in life is a choice. I wish you the best in making the right one to have the best year — and be the best version of yourself — in the months ahead.
of structure appealed to me. The Ripple of Right Choices
Two years later, I’m enjoying the fruits of my labor. In addition to losing 115 pounds, I no longer need blood pressure and cholesterol medication — and I haven’t had a drop of alcohol since my early
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crackers, Artisana nut-butter packets, lean deli meats, and cheese. “Ants on a log” is another entertaining snack: Stuff celery sticks with nut butter, hummus, or cream cheese and line the filling with raisins or nuts. The most satisfying, energizing snacks combine protein, healthy fat, and fiber. Making your own trail mix enables you to select high-fiber, low-sugar ingredients such as nuts, dried fruit, whole-grain pretzels, and unsweetened dry cereal. Legume- based chips such as Harvest Snaps or Hippeas chickpea snacks can add novelty. If you’re short of time, consider assembling some ready-to-grab items such as RX Bars with Nut Butter, high-protein Chomps meat sticks, dried fruit, rice cakes, and portable tubes of low-fat yogurt. Fresh fruit and handheld cheese sticks or Babybel mini- snacks are spill-proof protein sources. A few hard-boiled eggs, perhaps with a little hot sauce or ketchup, can calm hunger. And for youngsters in a growth spurt, some rolled-up slices of deli meat with cheese can satisfy their boundless appetites. Finding the right container or bag can make portable snacks easier to manage. If you have room among your belongings for a small cooler, keep yogurt, fresh veggies, and other perishables handy. A small, inexpensive tackle box or zippered tote can be another space-saving solution. Once all the preparations are behind you, you can relax knowing your kids will be well- nourished and ready to enjoy the trip!
Snack Smart Healthy Munchies Ease Travel With Kids
Need Help? Call Brauns “I love Brauns Law. Thank you, Haley, David, and Chris for handling my case and letting me feel at ease. Their team is the best to work with and highly recommend for anyone who is in need.” –Malachi C. “Brauns Law has provided excellent customer service to me during my case! They made sure I walked out of there law firm satisfied.” –Jasmine H. “I’m hungry” may be the second most common complaint parents hear when traveling with kids — right behind, “Are we there yet?” Children need to eat often because they have small stomachs and high energy needs. Running on empty can cause irritability and fatigue, tempting many parents to resort to fast-food drive- thrus. A healthier, thriftier route may be to invest time upfront in planning and preparing snacks to keep your kids happy. Some snacks can occupy preschoolers with counting, sorting pieces, or assembling their own treats. For example, preschoolers handed a bag of rainbow-colored Goldfish crackers may be tempted to sort and count by color. Kids can create mini- sandwiches from homemade “lunchable” bags with high-fiber
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How to Stick to Your Goals Keep on Track Every New Year presents us with an opportunity to better ourselves. It’s an exciting time to try something new or set goals to reach new heights. Countless Americans make New Year’s resolutions every year, but despite our best intentions, about half of those who make New Year’s resolutions abandon them just one month into the year. The hard truth is that many resolutioners make simple mistakes that prevent them from achieving their lofty goals. So, instead of setting large, abstract goals, try using these two tips to accomplish whatever New Year’s resolution you set. Set Milestones Rather than committing yourself to an undefined, ambiguous goal, like “losing weight” or “reading more,” create a series of small, incremental milestones you can accomplish in sequence. If you want to lose weight, you could set the goal of losing 5 pounds every month until you have reached a preset goal. If you want to read more, set a weekly page goal for yourself and stick to it. When you make a series of tangible goals, rather than far-off and undefined ones, you are far more likely to accomplish what you set out to achieve at the beginning of the year. Form Habits I don’t know about you, but if something is not on my calendar, chances are it is not getting done. That is because my work and life priorities are on the calendar, and if you are serious about your New Year’s resolution, those milestones should also be on there. It is easier to lose weight when you commit to going to the gym three mornings a week, every week. Best of all, the more you do something, the easier it will be to do it the next day and the next.
Take a Break
One-Pot Chicken Noodle Soup Inspired by TasteOfHome.com
INGREDIENTS
DIRECTIONS 1.
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2 1/2 lbs skinless, bone-in chicken thighs 1 tsp pepper 2 tbsp olive oil 1 large onion, chopped 3 garlic cloves, minced 1 tsp salt
Season chicken with salt and pepper. In an 8-quart stockpot over medium- high heat, add oil and chicken and cook until golden brown, 3–4 minutes. Remove chicken and set aside. 2. Add onion to drippings; cook over medium-high heat for 4–5 minutes. Add garlic and cook for 1 minute. Add broth and bring to a boil. Return chicken to pot. Add celery, carrots, bay leaves, and thyme. Reduce heat and cover; simmer until chicken is tender, 25–30 minutes. 3. Turn off heat. Remove chicken to a plate. Add noodles and let stand, covered, until noodles are tender, 20–22 minutes. 4. Shred chicken meat into bite-size pieces, and return to pot. Stir in parsley and lemon juice, and discard bay leaves.
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10 cups chicken broth 4 celery ribs, chopped 4 medium carrots, chopped 2 bay leaves 1 tsp dried thyme 3 cups uncooked egg noodles (about 8 oz) 1 tbsp chopped fresh parsley 1 tbsp lemon juice
BEGINNINGS BLANKETS CARNATION CAPRICORN
GARNET HEALTHY ICICLE PENGUIN
PLANNING RESOLUTION SNOWBOARD SOUPY
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Inside This Issue 1
From Frustration to Focus Smart Snacks for Stress-Free Family Travel What Our Clients Are Saying 2 Tips for Sticking With Your New Year’s Resolutions One-Pot Chicken Noodle Soup Take a Break Surprising High-Protein Options for a Healthier You GRAIN GAINS HIGH-PROTEIN GRAINS THAT CAN TRANSFORM YOUR DIET If you’re trying to build muscle or improve your overall health, you already know how vital ample protein is to your diet. Most people turn to lean meats, eggs, nuts, seeds, and even dairy to add protein to their diet, but many don’t consider grains a great protein source. However, a few excellent high-protein grains can provide the same benefits as other protein sources while supplying us with more fiber and other essential nutrients. Any grain with more than 4 grams of protein per cup is considered high-protein. You can find most high-protein grains at any supermarket, but you should head to the closest Whole Foods for the best selection. If you’re unsure where to start, here are three high-protein grains you can easily incorporate into your diet. Oats You likely already have oats in your pantry. This all-purpose grain is gluten-free and packs 6 grams of protein and 4 grams of fiber per cup. You can add oats to breads, desserts, and various breakfast dishes.
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Quinoa This high-protein grain has grown in popularity significantly in recent years, and for good reason. One cup of cooked quinoa adds 8 grams of protein and 5 grams of fiber to your diet. Most people use it as a substitute for rice in soups and salads, but its uses go far beyond that. Some might even enjoy it as a hot cereal to replace sugary breakfast options. Sorghum If you haven’t heard of sorghum, get ready because it’s taking the country by storm. Sorghum is a staple in many Indian and African dishes. A cup of cooked sorghum will have around 7 grams of protein, 4 grams of fiber, and all the B vitamins, iron, and magnesium you need to improve your overall health. Other high-protein grains worth investigating include millet, buckwheat, wild rice, and teff. Once you discover the power and magic of high-protein grains, you’ll wonder why you didn’t explore them sooner.
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