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Healthy Start to 2020
It's now January 2020. the time when Americans vow to make many resolutions and changes for the new year, the top two are: eat healthier and to exercise more or at least start exercising.
If you are one of the thousands of Americans who gained the "Holiday" five to eight pounds, or any weight at all, NOW is the time to "get it off". If not, by 2021 it may be 15 pounds. Remember it will take longer to take it off than it did to add the pounds. Patience and persistence. Prevention is always the key.
Tips for the New Year
- Try a buddy system for both exercise and healthy eating. This helps you to be accountable because others are aware of your goals. Associate with family and friends that have the same or similar goals, it works, plus you have a buddy to lean on when the going gets tough when you hit those plateau periods.
- Make it simple so it's achievable- both your eating and exercise habits. Select a form of exercise that is both something you enjoy doing and is accessible daily. Start with minimum goals and add to them, day-by-day and week-by-week as your endurance and strength improves. Track it (electronically or journaling) so you see your progress. That's motivating!
- Include and focus on your favorite foods, try low fat cooking methods and new spices and seasonings. Explore new healthy grains, fruits and veggies.
- Shop and keep your refrigerator stocked with lots of fresh fruits and veggies: think about your frig as a rainbow of colors. If healthy foods are in the house you will eat them and so will the rest of the family. Accessibility is the key. Shop the produce section first.
- Snack on healthy choices when hungry to STOP over indulging later.
- Remember to drink water throughout the day, with meals and snacks.
- No extremes- don't cut out all of your favorite foods; have them in portion right portions.
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Upcoming Events
Healthy Choices Grants
Rolling Deadlines April 15,
July 15, October 15
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Oliver Foundation 16th Annual Rodeo Contest
Applications due February 12, 2020
Houston Livestock Show and Rodeo
March 3 - March 22, 2020
Oliver Teen Advisory Board Holiday Party
December 8, 2019
Hess Corporation Annual Gingerbread event
December 14, 2019
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Members from the Oliver Foundation Teen Advisory Board, Summer Brown, Zoe Price, Aarthi Annamalai and Mia Price volunteered at the annual Hess Corporation Gingerbread Event December 14, 2019 in Houston. The teens helped the children of Hess employees decorate their gingerbread cookies. Teens have volunteered at this event for the past several years and is one of their favorite activities.
Wunderlich Intermediate, Klein ISD
The Oliver Foundation, recently presented a $5000 two-year Healthy Choices Grant to Dr. Joice Jeffries,
Wunderlich Intermediate, Klein ISD,
for her "Thyme to Cook" after school program. Students from her Principles of Human Services classes will meet bimonthly for the Cooking Club. The students will learn about nutrition, the importance of healthy eating and how to prepare healthy foods and snacks.
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Meet the Oliver Teen Advisory Board
The Oliver Foundation Teen Advisory Board is a 12-18 member
organization represented by students across the Houston area. Each month you'll meet a different member who will share their perspective on living a healthy life.
Jackson Litts, Board Member
Memorial High School - Houston, Texas
Teen Board Member 2019 - Present
Jackson is a junior at Memorial High School where he is on the varsity football team and rugby team. He is a Life Scout for Boy Scouts working on his Eagle Award. He founded the volleyball student section for MHS and is in various other school clubs. Jackson volunteers at his church and school. He loves working at his family ranch, loves hunting and is interested in politics or studying finance in college.
Get Your Z's
Scientists say that quality sleep is as important to health as food and water. Without a good night sleep you can have: memory issues, mood changes, get sick more often, concentration problems, more likely to be in an accident, high blood pressure, gain weight and have an increased risk for diabetes. At night your body cycles through different sleep stages: light sleep, deep sleep, awake, and REM (Rapid Eye Movement).
Surprisingly light sleep is really important. It typically makes up most of your night and promotes mental and physical restoration.
Deep sleep helps with physical recovery, memory and learning. It also helps you feel refreshed in the morning.
Most people do not think of being awake as part of the sleep cycle but y
ou typically wake up 10-30 times each night. However, most of these moments are so brief that you will not even remember them. REM typically occurs later at night and has been shown to be important for your memory and mood. During this stage dreams are more vivid, heart rate is elevated and breathing is faster.
Your body naturally moves from light sleep to deep sleep, back to light, then into REM.
The recommended number of hours of sleep depend on a person's age:
- Babies need about 16 hours of sleep
- Toddlers 11 to 14 hours
- Preschoolers 10-13 hours
- Primary and Middle School 9-12 hours
- Teens: 8 to 10 hours
- Healthy adults should get about 8 hours of sleep at night
To help you get better sleep in all of the Sleep Stages try to:
- reduce stress
- establishing sleep routines, and begin earlier in the evening
- use an eye mask to block light
- sleep in a cool room
- exercise
- eat a healthy diet
- listen to "White" or "Pink" noise
- Meditate
- Not consume alcohol or caffeine
There are also reasons you may not be getting a good night sleep and feeling tired when you wake up. Interestingly, not getting enough sleep or getting too much sleep can disrupt your sleep stages. But there are health conditions such as obstructive sleep apnea, that should be addressed by a healthcare provider to uncover why so you can start getting the proper Z's!
Jackson Litts
January 2020
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Six-ingredient Basil Tomato Soup
Ingredients
- 2 cans (28 ounces each) crushed tomatoes
- 1 can (14-1/2 ounces) chicken broth
- 18 to 20 fresh basil leaves, minced
- 1 teaspoon sugar
- 1 cup heavy whipping cream
- 1/2 cup butter
Directions
- In a large saucepan, bring the tomatoes and broth to a boil. Reduce heat; cover and simmer for 10 minutes. Add basil and sugar. Reduce heat to low; stir in cream and butter. Cook until butter is melted.
Prep time: 20 minutes
Servings: 9
Nutrition Facts
1 cup: 214 calories, 20g fat (12g saturated fat), 63mg cholesterol, 410mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 3g protein.
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Oliver Foundation
5535 Memorial Drive, Suite F, #256
Houston, Texas 77007
Info@olivefoundation.org
www.oliverfoundation.org
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