January Newsletter
Living Intentionally

If you’re like the majority of other people, you make resolutions each December that you never actually attain. Or perhaps you start off strong on your path to achieving your goal only to drop off after a few weeks. You might even successfully keep your resolution, but still have lots of things in your life you want to tweak or modify later in the year.
Instead of making 'one day' the day to prompt change in your life, choose to start living intentionally, with habits that align with your purpose as a regular part of your life. Here are 11 tips to help you cultivate intentional habits:

  1. Surround yourself with like-minded people: Everyone is highly susceptible to goal contagion, means you pick up the habits of those around you. It is incredibly healthy to be around people who are doing the things you want to do.
  2. Be specific: Use measurable targets with clear goals. For example instead of setting your goal as "I want to eat healthier", set your goal to be "I will eat fruits and vegetables with every meal".
  3. Write it down: After you have a clear and specific goal, write it down. The more you read it, write it, see it, and say it the more it becomes an intrinsic part of who you are.
  4. Know what motivates you: Set yourself up for success by using motivators that work for you.
  5. Stay true to yourself: Assuming what works for one person will work for everyone just isn't true. If you are a night owl, don't try to get up at 5:00 am to do your workout, instead schedule a time in the evening that works better for you.
  6. Start small: Take baby steps towards your goal and celebrate milestones along the way. We often set large goals that make it hard to see progress along the way, but reducing your goal will make it easier to see the steps you are taking to achieve it.
  7. Have a plan: Put your new habit in the calendar, what is scheduled happens. If you only work on your goal when it fits conveniently into your day, you won't create the flexibility required to make it sustainable.
  8. Reward yourself: Frequent rewards along the way are better than one big reward at the end. Little rewards can keep your brain motivated and help keep you on track.
  9. Track your progress: Make a chart for milestones and tick them off along the way.
  10. Practice visualization: Spend time feeling how you will feel when you are celebrating your achievement. This technique helps your practice for success.
  11. Turn negative in positive: If you fall off the path you have chosen, don't be so hard on yourself. Using the word "yet" allows room for change and doesn't limit your behavior to staying static. "I didn't lose weight, yet" or "I haven't saved enough money, yet".

Examine your intention in each interaction and decision you face in your day. Having a concise mission statement for how you want to live will help serve as a rudder as you steer forward. Focusing regularly on how you want to live your life is ultimately a lifestyle choice, not an annual tradition.
Book of the Month

The Untethered Soul  begins by walking you through your relationship with your thoughts and emotions, helping you uncover the source and fluctuations of your inner energy. It then delves into what you can do to free yourself from the habitual thoughts, emotions, and energy patterns that limit your consciousness. Finally, with perfect clarity, this book opens the door to a life lived in the freedom of your innermost being.

To reserve this book from the employee wellness program lending library please email us at healthpromotion@co.monterey.ca.us
Zucchini Bread Baked Oatmeal

January is National Oatmeal Month, where more oats are bought than any other time of the year. Oats have the reputation to help reduce cholesterol, lower blood pressure, and help control blood sugar but they are also a delicious and satisfying breakfast. This baked oatmeal is the perfect recipe to make ahead for the week or bring to a Sunday brunch!

INGREDIENTS
  • 2 cups old fashioned rolled oats
  • 1/2 cup walnuts, chopped and divided
  • 1/4 cup pure maple syrup
  • 1 teaspoon baking powder
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon sea salt
  • 2 cups milk (I use almond milk)
  • 1 large egg (or 1 Tablespoon flaxseed for vegan)
  • 2 tablespoons coconut oil, melted
  • 2 teaspoons pure vanilla extract
  • 1 1/2 cups grated zucchini
  • cooking spray
INSTRUCTIONS
  1. Preheat the oven to 375°F.
  2. Spray an 8-inch square baking dish with cooking spray.
  3. In a large bowl, mix together the oats, half the walnuts, baking powder, cinnamon, and salt.
  4. Add in the milk, maple syrup, egg, coconut oil, vanilla and grated zucchini. Stir well to combine.
  5. Carefully pour oatmeal mixture into the prepared baking dish.
  6. Scatter the remaining walnuts across the top.
  7. Bake for 40 minutes, until the top is nicely golden. Remove from the oven and let cool for a few minutes. Portion and serve. I like topping mine with peanut butter or almond butter and a splash of milk.
To register for Wellness classes, please sign up using the new LMS system https://LMSLearn/. Wellness hours can be used to attend, with supervisor approval.