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The New Year is right around the corner and you know what that means! Time to make a new resolution.. But how successful are you in keeping the yearly goals you set for yourself? According to research published here, over time, resolutions are generally maintained the first two weeks, but gradually decline over the course of six months.  

First week: 75%

First two weeks: 71%

One month: 64%

Six months: 46%

Although research shows that people find difficulty in fulfilling their new year’s resolution, those who set themselves a goal, are 10 times more likely to follow through than those who don’t!

Research also shows that the most popular resolutions have to do with: weight loss, exercise, smoking and better money management/debt reduction. All of these categories require high mental and physical energy.  So what can you do to make the process easier? The following tips will help you keep on track!

Success within reach- Many resolutions are easier said than done. If you set the bar too high, you may end up giving up quickly and easily. Keep your new goal simple and achievable, but also meaningful. For instance, instead of setting yourself a goal of working out every day, initiate a slow and steady start of going to the gym every other day.

Work on just a few at a time- In other words, don’t overwhelm yourself! It’s already hard enough to follow up on one New Year’s resolution, but adding 3 or 4 additional ones can throw you off.  So remember, quality over quantity!

Reward yourself along each step of the way- Classically condition yourself for hard earned work. For instance, if your ultimate goal is to lose weight, reward yourself after an intense workout or prepping a healthy meal.  

Tell your loved ones! The more people know, the more praise and encouragement you’ll receive, all of which is another powerful force of positive reinforcement.

With this in mind, what is your ambitious New Year’s resolution?

Wonder why you are more drawn to some people rather than others when you’re in need of help? New research via Science Daily, suggest that it can take less than 20 seconds to determine whether someone is trustworthy, kind or compassionate. It turns out we may be hard wired to recognize who may or may not help us out during stressful situations.

A research study by UC Berkeley studied two dozen couples who all provided DNA samples. Research observers recorded each couple as they talked about a tough situation they had encountered. They recorded videos of the partner that had taken the role of listening.  A separate group of observers that did not know the couples saw the video clip of the partners that were listening. They were then asked to rate which person seemed the most approachable based on their non-verbal behaviors.

It turns out the people who were rated as most trustworthy and approachable were those who had a particular oxytocin receptor gene known as the GG genotype. Those who carry this gene are more likely to display trustworthy non-verbal behaviors such as more eye contact, head nods and smiling, all of which symbolize friendless and kindness.

Although some of us may be genetically predisposed to engage in these behaviors, that doesn’t mean we cannot learn to do so! Research shows that we speak out to others more non-verbally than verbally. The way we position our body or show eye contact can even determine how much confidence we have in ourselves. Practicing these behaviors can help us succeed in certain areas of our lives such as relationships, jobs, school, etc!

Turkey day is coming up and it’s a holiday centered around family, friends, good food, and most of all being THANKful for all that we have. Sometimes we often overlook what we already have and long for what we don’t have. Thanksgiving is a time to think of our blessings and cherish what we have in our lives.

Your Health- Many of us take this for granted. We don’t give it the proper nutrition, hydration and physical energy that it needs to thrive. Without our health, we are unable to enjoy life’s pleasure. This year be grateful for your health, but also take measurable steps to take better care of it.

Significant and Important Relationships- These include your family, friends, neighbors, co-workers and more. Studies show that even just having one significant person in your life can have a dramatic difference in the level of happiness. This year show your gratitude and appreciation towards the people you love!

Freewill- We all have the powerful ability to make choices in our lives. We are in control of many of our choices, and thus our life path. We are free to think and decide for ourselves. Without this, life would be hopeless and bleak!

Holiday Turkey and Trimmings!

Holidays don’t have to be boring. But have you ever noticed that “flu season” always seems to strike during the holidays? One of the most obvious explanations is the extreme change in our diet. Most people use the holidays as an excuse to to gorge themselves on excessive amounts of sugar, fat and salt. In excess these foods trigger an inflammatory response, leading to a breakdown in the ability of your body to fight disease. Typically what I see served at most holiday dinners is lots of fatty, sugary foods, and one token vegetable dish (and even that is usually covered with salt and sugar). I recently read that Thanksgiving is the day of the year when the most heart attacks happen. Reportedly, people eat up to 4000 calories on this day of gratitude. This is a tremendous burden for any body.

The secret to feeling fabulous during the holidays is to follow an anti-inflammatory diet. How does this look on your holiday table? In the Amen household it means we have a beautiful turkey in the middle of the table, surrounded by a variety of delicious vegetable dishes and salads (candied yams don’t count as a vegetable!). We continue to follow the 70/ 30 rule… 70% water rich, live foods, and 30% concentrated foods. Try roasted yams with cinnamon and cranberries instead of candied yams, mashed cauliflower “potatoes”, clever kale salad, etc.

Tana’s Marinated Turkey gf, ng

Stuffing veg

Clever kale slaw v, gf, ng

Cauliflower Mashed Potatoes v, gf, ng

Sassy Cucumber Mint Salad v, gf, ng

Tana’s Marinated Turkey gf, ng

gf= gluten free. veg= vegetarian. v= vegan. ng= no grains.

** The turkey recipe can be adapted to roasted chicken. Cut ingredients in half and marinate according to same instructions. Preheat oven to 425 and roast for an hour and a half. Keep chicken breast side down for the first hour and turn over for the final 30 minutes.

This recipe requires marinating the turkey for 6- 24 hours prior to cooking.

Ingredients:

1 "12" pound free range, hormone free, antibiotic free turkey

1/2 cup of extra virgin olive oil

1/4 cup fresh squeezed lemon juice

2 Tbsp minced garlic

2 Tbsp fresh rosemary, finely chopped

2 Tbsp fresh thyme, finely chopped

1 Tbsp sea salt (or according to taste)

1 Tbsp Pepper (or according to taste)

Preparation to be done the day before cooking:

Start with a fully thawed turkey. Remove innards from cavity (set aside for stuffing if you choose) and rinse turkey well. Pat dry with paper towels.

“Deglove” the skin from the turkey, being carful not to remove the skin from the turkey. You just want to separate the skin from the meat. Try not to puncture the skin. The skin will remain attached at the legs attachment points.

Mix all ingredients in the marinade with a whisk prior to marinating the turkey.

Evenly apply the marinade around the turkey meat, under the skin with clean hands (always being careful to handle ALL meat with clean hands and not touch anything else prior to washing). Be sure to apply a thick coat of marinade.

Apply a final, thin coat of marinade to the inside cavity of the turkey and the outer skin. If you don’t have enough left, you may choose to use sea salt with a little olive oil.

Cover turkey and refrigerate overnight.

The following day:

Preheat oven to 400 degrees F.

Place turkey, breast down (for the most moist breast meat) in a roasting pan or directly on the lower rack above a roasting pan.

Cooking time varies, but a general rule is about 15 minutes for every pound.

After 30 minutes, reduce the cooking temperature to 350 degrees for the next two hours, then reduce it again to 250 degrees for the remaining time.

Use a baster to retrieve juices from the bottom of the pan and baste the turkey every 30 minutes or so. If there are not enough drippings you may use a little raw, organic melted butter mixed with chicken broth (optional).

Use a meat thermometer to insure the meat is fully cooked. The white meat should have a temperature of about 165 degrees.

For the last 20 minutes of cooking time turn the turkey over and turn the temperature up to 300 degrees. This will brown the skin of the breast.

** I don’t add stuffing to the turkey when cooking because it increases the cooking time too much. You certainly can but plan to put your turkey in the oven very early.

Serves 12

Even though the nutritional information reflects a high fat value, remember that most of the marinade was discarded with the drippings, unless you choose to consume it as gravy!

For more holiday receipes check out foods at The Amen Solution!

There are a lot of environmental factors that get in the way of enjoying your work. You may have already found your dream job or maybe you haven’t. Either way, there are simple steps that you can take to be happier with where you’re at!

Use your vacation hours! Studies show that taking a break can fight off job-related stress. That doesn’t mean overusing them (which leaves you at risk of losing your job), but that also means not to underuse them. Even though you don’t have enough money to “go on vacation”, you can use them to rejuvenate yourself by relaxing at home.

Say good-bye to long commutes. Although this is harder to attain for some people, it is worthwhile to evaluate whether the pros outweigh the cons. If you’re a long distance commuter, you may actually have more job-related stress and illness than those that live more local to work. This makes sense considering the extra investment in time, energy, and money that needs to be spent to commute.

Twinship. The idea that we are biologically driven to be a part of a community. Research shows that even meeting with an identifiable group once a month can have an impact on your level of happiness. Go out and socialize with your co-workers. It can be as little as going out for lunch or grabbing a cocktail for happy hour. Building a positive relationship with your co-workers has a significant impact on how much you enjoy your work environment.

A promotion can be a double edged sword! When it comes to promotions, we hardly think of any negativity that comes from it. However, it is wise to realize that higher paying jobs tend to be more demanding consisting of higher expectations, more stress and longer hours! This can leave you burnt out leaving you with less quality time for others and energy for the things you love doing outside of work!

The first sign of heavy aging appears through our skin.  So what can we do to slow down the process of facing every woman’s worst enemy- wrinkles? Well it turns out that what you put on your plate is even more important than what you put on your skin. Rather than spending hundreds of dollars on skin products and cosmetics, try turning to foods that are natural, holistic and organic! So what are the skin healthy foods that we should eat to improve skin tone, texture, evenness and clarity?

Seafood- The benefits of eating foods from under the sea is endless. Many types of fish such as salmon, halibut, and mahi mahi are both heart and skin friendly. Other types of seafood such as oysters, shrimp and mussels also work wonders for the skin. The nutrients involved in such clear complexion are primary because of the richness in omega-3 fatty acids and zinc.  

Nuts- Almonds, pistachios and walnuts are excellent sources of food to keep the skin moist, soft and hydrated. These foods high in antioxidants (Vitamin E) help combat skin-aging free radicals, protecting the skin from sun damage.

Whole Grains- This is a better option than processed, refined grains because of the essential fiber, vitamins, and minerals that come with it. These include foods such as whole grain breads and cereals, brown rice, oatmeal and porridge. Eating processed foods can cause inflammation of the skin such as acne.

The greener the better- spinach, broccoli, bell-peppers and other leafy foods are excellent sources of Vitamin A to prevent premature signs of aging. They help in cell repair and regeneration all of which keeps your skin looking fresh, bright and young.

For some of us, it’s hard to resist foods that are counterproductive to achieving healthy aging. The Amen Solution has live fitness and nutrition coaches available for you to gain helpful tips to stay on track and achieve your best results! After all, where’s the harm in living your life with more confidence?

We are all intelligent in our unique ways. Some people say that our IQ levels are consistent throughout our lifetime, but research is confirming that we can form new cell connections throughout different regions of the brain. There are life style habits that we can engage in to keep our brains healthy, active, and sharp!

Brain exercises. It’s true that we must exercise our bodies to keep healthy; however, exercising the brain is just as important. Engage in games or activities that make you use cognitive stimulation (aka: brain power). The Amen Solution has many fun and mentally stimulating games available for you to play at your convenience!

Eat Brain Healthy Meals. Have you ever experienced a “food coma”? Chances are you probably ate a non-hearty meal that contained a lot of chemicals and substances that makes you feel sluggish, listless and lazy; all of which has an impact on our cognitive performance. Try consuming more foods that contain omega 3 fatty acids, such as fish, olive oil, beans, walnuts, and flax seeds.

Learn something new! Make an effort to go out there and learn something you’ve never known before. For instance, learning a new language, sport, game or dance routine have all been shown to increase grey matter within the brain.

Holistic measures to healing! Mindfulness and meditation has also shown to be powerful in cognitive maintenance and healing. Qualitative meditation opens up creativity and intelligence. In addition, deep meditation helps us combat stress, keeps our mood stabilized, and aids us in learning and retaining new information.

The big winter holidays are right around the corner and you want to look your best for family and friends you haven’t seen in awhile! Being overweight is one of the heavy barriers that prevent you from achieving this. So what are some basic guidelines to shed off those unwanted, excessive pounds?  Utilize these simple health strategies and you’ll be on your way to feeling and looking thinner than you’ve ever been before.

Stock your plate with lots of fruits and vegetables.  The recommended portion is five to nine servings of produce a day. Think rainbow- the more variety in color, the better. For instance, instead of filling yourself up with lots of strawberries, it’s better to eat a fruit bowl that contains a wide range of different fruits (e.g. strawberries, pineapples, berries, melon, etc). This ensures you get all the different essential vitamins that you need a day.

Schedule enough time to eat your three meals a day. Many of us eat on the run due to our busy lives. This means ending up eating fast food which also means eating up to 800 more calories in fat than what the average person should be getting. Try to be proactive and pre-plan your meals to a healthier alternative.  For instance, packing a lunch is not only better for your body weight, but you also have more time to relax (as your break time passes by).

When going grocery shopping, keep in mind that the longer the list of ingredients, the more harmful it is for your ultimate weight loss goal. The healthiest foods usually have only one or a very short list: tofu, carrot, garlic, etc.  As the list progresses, it is more likely filled with unhealthy preservatives, artificial flavoring, msg, etc.

Stop the midnight snacks! Ideally your last meal shouldn’t pass 6:00pm.  When your meals are late night, your body metabolizes the food at a much slower pace, which makes you gain weight much more easily.

And of course, last but not least, exercise exercise exercise! Sometimes we lose motivation in our dedication to exercise. Engaging in physical activity that you find fun and enjoyable will keep your chances of success high! Find a sport (e.g. swimming, tennis, community marathons) or class (e.g. yoga, tai-chi, meditation, kick-boxing, hip-hop that you take pleasure in!

More and more research is finding a link between the powerful ways in which our emotions has on our physical health.  A new article through Oprah Magazine, talks about the positive affect of feeling good!  When we feel happier, our bodies are more likely to be stronger through a natural healing effect.  Scientists have found evidence that having a positive outlook and being optimistic can have an impact on the immune system and a stronger ability to fight off injuries and illness.

We have the ability to take proactive steps to maintaining our health. This includes: exercising regularly and having a healthy diet. However, we can also control the level of optimism we bring in to our lives. Combating negative feelings such as depression or anxiety is another way in which we can keep ourselves physically healthy!

So how can we stay positive to stay healthy?

Express Yourself- The old saying, “don’t keep it bottled up inside” has strong validity.  A research study on HIV patients showed that writing about their emotions at least 30 minutes a day showed a reduction in their viral load and an increase in the amount of T-cells that help fight off the infection.

Expand Your Social Circle- A study on the relationship between social relationships and health showed that having a strong social bond with others had a protection effect against fighting off  the common cold. Those who had a least variety of social relationships took longer to heal and less likely to ward off the infection.

Look at the Glass as Half Full!- Improving your attitude will boost your level of happiness. Approach life with an “I can” attitude! People that are optimistic recognize the difficulties in life stressors, but they put forth the effort to overcome them.