In our coaching programs, we often recommend doing a "week in review," where you reflect on your wins, the areas you performed well in, the areas where you’d like to see more growth, and what to focus on in the upcoming week.

But what about a "year in review"? With just over a week into the new year, now is a great time to pause and consider these questions from The Art of Simple. Take a moment to write your responses in your journal. As you reflect, feel free to expand on your thoughts, turn them into prayers, and approach them with a spirit of gratitude.

1. What was the single best thing that happened this past year?

2. What was the single most challenging thing that happened?

3. What was an unexpected joy this past year?

4. What was an unexpected obstacle?

5. Pick three words to describe this past year.

6. Pick three words your partner or close friend would use to describe your year.

7. Pick three words your partner or close friend would use to describe their year.

8....

Ingredients:

• 1 1/2 cups almond or cashew milk
• 2 tablespoons raw almond butter
• 2 teaspoons grated ginger
• 1/4 teaspoon grated nutmeg
• 1 handful baby spinach or greens of choice

Place all the ingredients in a blender and blend until smooth and creamy. Serve immediately.

For more recipes by Dr. Mark Hyman visit his blog here. 

The holiday season is dubbed as the “most wonderful time of the year.” However, this isn’t true for many, especially for those who are struggling with loss. There are other reasons for the holiday blues: stress, fatigue, unrealistic expectations, financial struggles, and over-commercialization. In fact, therapists agree that depression and anxiety tend to heighten during the holiday season and thus the phrase “holiday depression" was coined. 

According to an article in Psychology Today, the demands and stress of the holidays and the expectations to be happy can make an individual feel even more depressed, especially if he/she is already struggling with a mood disorder. The holidays can also be a trigger for individuals who struggle with seasonal depression, a class of depression that is recognized by mental health experts and physicians. Seasonal affective disorder (SAD) is a seasonal depression that peaks in the winter months due to shorter days and...

The holiday season often requires us to keep track of and pay attention to a greater number of responsibilities than usual which causes our brain and bodies to go into overdrive. Tis the season to be stressed indeed. But there are ways to be merry and to shine brightly just the same. Here are some tips from Dr. Daniel Amen that will help soothe the holiday jitters.

1. Think boundaries, not walls.

Effective boundary setting is a bid for connection and closeness, not a method of shutting people out. If you’re tempted to say yes to every request, you might build resentment or spread yourself too thin and cancel your commitment at the last minute. By being selective about what you feel you can handle, you are honoring your own time and needs as well as the person you’re setting a boundary with. Clear communication about your wants and needs sets the tone of mutual respect with yourself and others.

2. Meditate.

A 2017 study showed a significant improvement in mood after...

Strength training has a lot of benefits. Yet there are myths that surround resistance training. JJ Virgin, a health and fitness expert, recently shared some of these myths and the truth behind them.

Myth 1: You Can’t Gain Muscle After a Certain Age
Reality: Older adults can build strength and muscle through resistance training, regardless of age or experience.

One study on older women (ages 64-76) found that traditional and pyramidal training methods effectively increased muscle growth and strength. (Pyramidal training starts with lighter weights and progressively increases the load with each set.)

Key benefits for older women include improvements in muscle mass, balance, and bone density, reduced fall risk, and a better quality of life.

Myth 2: You Need to Spend Hours at the Gym to See Results
Reality: Just two to four 20-30 minute sessions per week can significantly improve muscle strength, endurance, and overall fitness.

This time-efficient approach fits easily into busy...

Ingredients:

• 6 ounces broccoli florets
• 2 precooked, Italian-seasoned, organic, nitrate-free chicken or turkey sausage links
• 1 small leek
• 1 tablespoon clarified unsalted butter or ghee
• 8 large omega-3 eggs
• 1 tablespoon chopped fresh oregano or parsley leaves
• 1⁄4 teaspoon freshly ground black pepper
• 1 avocado, peeled, pitted and diced

Directions:

1. Preheat the oven to 400°F. Fill a 4- to 5-quart pot three-quarters full with water and bring to a boil. Add the broccoli florets and cook 2 minutes. Drain immediately and chop into small pieces. For faster prep time, this can be done ahead.
2. Quarter the sausage links lengthwise and then chop crosswise into small pieces. Cut off the dark green tops and the root end off of the leek and use the white and light green parts. Split the leek lengthwise and thoroughly rinse under cold water to dislodge any sand or dirt. Chop the leek crosswise into thin slices.
3. Melt the clarified butter in a 10-inch well-seasoned cast-iron skillet...

Do you know that when you cook at home, you tend to eat healthier? A study from the University of Washington School of Public Health revealed that people who cook at home tend to have healthier overall diets without higher food expenses. Another study found that frequent home cooks spent about $60 per month less on food than those who ate out more often.

In an article on his website, Dr. Mark Hyman wrote why cooking at home is one of your most valuable and accessible tools to long-lasting health and disease prevention. He shared that it’s been found that the more people prepare their own meals at home, the healthier their diet is and the less likely they are to have obesity and type 2 diabetes. That’s because people eating at home generally consume more vegetables and are eating less fast food than those who normally eat out; they also end up consuming less sugar.

And though cooking doesn’t come naturally to everyone, there are many skills and kitchen hacks that...

Have you been feeling moody, depressed or anxious lately? Has your focus been off? Perhaps it’s time to take a look at your diet. Dr. Daniel Amen shares with us six toxic foods that can cause our mental health to take a turn and what you can do to feel better.

1. Sugar and Refined Carbohydrates
Often when we feel bad, we crave sugary sweetness. We love the comfort sweet foods provide, but they don’t love us back. Sugar (and even natural honey and maple syrup), as well as refined carbohydrates (white bread, pastries, pasta, and crackers), cause blood sugar levels to spike and then drop, impacting your mood and sense of wellbeing. Diets high in sugar increase inflammation, cause fatigue and cravings, and lead to erratic brain cell firing that has been implicated in aggression, a 2021 study indicates. Another recent study showed increased markers of preclinical Alzheimer’s disease (lower overall brain and hippocampal volume, poorer episodic memory, and cognitive...

Watching the Olympics, you can’t help but be amazed by the athleticism, power, strength and mental resilience of the athletes. Their dedication is truly admirable! Although we may not be Olympians, we can certainly learn from these athletes. Personal trainer and international motivational speaker Brett Klika has worked with Olympic hopefuls. In the American Council on Exercise blog, Klika shares training secrets that help these athletes become better at their health and fitness to someday bring in the gold.

While you may not be suiting up to compete in the Paris Olympics, non-Olympians like you and me can learn a lot from the world class athletes who are. The same process that helps these champions hone their bodies and minds to set world records can actually help non-Olympians improve their health, fitness and overall well-being. From the importance of coaching to effective recovery strategies, these training secrets can take your fitness to the next level.

Prior...