Valentine’s Day is a time dedicated to love, but this year, why not focus on the most important love of all—self-love? We all have our own unique stories, and sometimes we forget to take a moment to reflect on and appreciate ourselves. With the busyness of daily life, it’s essential to slow down, rest, and recharge. This February, let’s make time for ourselves and celebrate the things that bring us joy. Start by reflecting on your favorite self-care habits. Here are some questions to inspire your journey toward self-love this FebYOUary:

• Music that calms me down and or makes me happy: ____________________________

• Nutritious meals I love/make your body feel good: ______________________________

• Exercise that I love doing: _________________________________________________

• Movie that makes me laugh or cry (in a good way) every time: ____________________

• Presents/products I get that you love/can’t get enough of? _______________________

• Things/topics I love learning about: _________________________________________

• Other fun activities I love: _________________________________________________

Taking the time to answer these questions is the first step in showing yourself the love you deserve. Whether it’s indulging in your favorite comfort food, enjoying a favorite hobby, or simply finding time to relax, self-care is an act of self-respect and compassion.

Lovely Recipes for the Heart (and Taste Buds)

To celebrate the love you have for yourself, why not treat yourself to a few healthy and delicious recipes? Here are two simple ideas to nourish your body and satisfy your cravings.

Berries and Chocolate

Chocolate-covered strawberries are a classic, but why not switch it up with other berries like blueberries or raspberries? Berries are packed with vitamins, antioxidants, and fiber, while dark chocolate adds a heart-healthy boost. Here’s how to make them: Melt chocolate chips in a double boiler until smooth.

• While the chocolate melts, rinse your berries under cool water and let them dry.

• Once the chocolate is ready, dip the berries into the chocolate and set them on a plate to let the chocolate set.

• For an extra decorative touch, drizzle with white chocolate and add Valentine’s sprinkles or chopped nuts.

Valentine's Day Popcorn Mix

If you're craving a snack that's both fun and nutritious, this popcorn mix is the perfect treat. Freshly popped popcorn is rich in fiber, antioxidants, and whole grains, making it a satisfying and heart-healthy choice. Try adding some fun toppings like:

• Peanuts

• White chocolate chips

• Red candy sprinkles

• Pretzels

This simple yet delicious snack is sure to bring a smile to your face while nourishing your body.

This Valentine’s Day, remember that self-love isn’t just about pampering yourself—it's about embracing who you are, celebrating your journey, and taking time to care for your mind, body, and spirit. Here's to loving yourself, today and every day!

10 Tips to a Healthier Valentine’s Day

Valentine’s Day is a wonderful occasion to celebrate love, but it’s also a perfect time to focus on your health and well-being. Whether you’re spending the day with a loved one, family, or treating yourself, here are ten tips to enjoy a healthier and more meaningful Valentine’s Day:

1. Quality Time over Quantity of Sweets:

Quality time is one of the best ways to show love. Create lasting memories that will outshine any sugary treat. Whether you're cozy at home playing board games or enjoying an adventurous outing like snowshoeing, prioritize fun and connection over calorie-heavy indulgences.

2. Healthy Snacks for Kids' Parties:

If your child is attending a Valentine’s Day party at school, send along a healthy treat. Mini bags of trail mix, pretzels, or whole-grain crackers make great alternatives to sugary snacks. Or, skip the food entirely and surprise the class with fun items like pencils, miniature notepads, or erasers.

3. Romantic Night in:

Ditch the crowded restaurants and plan a romantic candlelight dinner at home. You can prepare a healthy, delicious meal together using one of our nutritious recipes. It’s an intimate, thoughtful way to celebrate without all the added calories.

4. Gifts That Promote Health:

Gift your loved one something that supports their well-being, like a fitness tracker, a cooking class, or even a relaxing massage. These gifts show you care about their health, making it a thoughtful way to celebrate Valentine’s Day.

5. Share and Split Your Meal:

If you do decide to dine out, choose a restaurant with heart-healthy options. Sharing your meal with your loved one can help control portion sizes and keep things balanced without feeling overstuffed.

6. Get Moving Together:

Instead of indulging in a fancy dinner, why not spend your time being active together? Whether it’s playing racquetball at the local rec center, taking a walk in the fresh air, or even practicing a fun dance routine at home, physical activity can be a fun and healthy way to bond.

7. Healthier Desserts with Bean Puree:

Make your desserts healthier by substituting fat with bean puree. It’s a simple way to reduce the fat content while still enjoying delicious treats like cakes and cookies. Give it a try for a Valentine’s Day dessert that’s both sweet and nutritious.

8. Healthy, Heart-Shaped Treats:

If you’re celebrating with the whole family, make heart-shaped healthy dishes. Try a whole wheat crust for pizza, or use a cookie cutter to create heart-shaped pancakes topped with fresh berries. You can even make heart-shaped peanut butter sandwiches for a fun and nutritious meal.

9. Limit Alcohol Consumption:

If you choose to have a drink, remember that moderation is key. While a little indulgence is fine, excessive alcohol can have negative effects on your health. Be mindful of your choices, and savor your drink rather than overdoing it.

10. Enjoy Without Guilt:

Finally, don’t deprive yourself! Holidays are meant to be enjoyed, and a small slice of cake, a handful of candy, or a few chocolates won’t derail your health goals. Moderation is the key to enjoying your favorite treats without guilt. So indulge a little, enjoy the moment, and stay on track with your overall health.

As Valentine’s Day approaches, remember that it’s all about balance. Balance what you eat with how much you move. Don’t deprive yourself—enjoy the treats you love, but focus on portion control to stay mindful of your health. Celebrate the day by savoring the moments, the food, and the company. Enjoy! And Happy Valentine’s Day!

Written by: Danielle Rudder, APRN

Most Americans have made a New Year resolution at some point in their life. January 1st automatically gives us a “clean slate,” and we can “start over” in the New Year. Scroll through any social media platform and you’ll find “life hacks,” lists for having “an amazing year,” and lots of quotes to start the New Year off on the right foot. I understand it’s meant to inspire. If we don’t reach our goals this year, we can always try again next year, right? New Year, New You!

But Megan O’Neal asks, “Is that really what we want? We say ‘new you’ so casually that it’s easy to miss the deeper meaning. Oxford defines new as ‘not existing before; recently made, invented, introduced, etc.’ New Year, new you literally means beginning the year as a completely new person. I don’t know what you think, but to me, that sounds a little off. If I were to start the year completely unaffected by my past, who would I be? And what in the world would possess me to toss all of those memories into the trash?”

My kids’ school has a program called “8 Keys to Excellence.” The 2nd key is “Failure leads to success.” Huh? Doesn’t failure lead to failure? Actually, no. The school defines this as a way to “view failures as feedback that provides you with the information you need to learn, grow, and succeed.” Thomas Edison is quoted, “I have not failed. I just found 10,000 ways that won’t work.” So, why would I want to discard everything I’ve learned in the past? I know what works and what doesn’t work. I’ve grown, and I’ve learned from my mistakes and my successes.

Stop Creating a New Year’s Resolution Around Weight Loss

The root word of resolution is “resolve.” Resolving obesity/pre-obesity with weight loss is not an achievable goal (Keep reading! I promise to explain myself). The Obesity Medicine Association (OMA) defines obesity as a “Chronic, relapsing, multi-factorial, neurobehavioral disease, wherein an increase in body fat promotes adipose tissue dysfunction and abnormal fat mass physical forces, resulting in adverse metabolic, biomechanical, and psychosocial health consequences.”

Okay, let’s break that down: Obesity is a long-term, constant battle, with lots of causes, and is affected by our brain. All of these issues make our fat mass misbehave, ultimately resulting in endocrine (hormone) issues, bones/joints/muscles problems, and it affects our mental health. See those words I keep typing in bold letters? Those are important- we can manage/treat obesity with weight loss (diet, exercise, mindfulness, medications, etc.), but it won’t ever go away! It will never be “resolved.” And the second you stop doing something to treat obesity is the same second that it comes rushing back! You will have the same “resolution” year, after year, after year…..

Okay, What Do I Need To Do Instead?

1. Celebrate How Far You’ve Come!

O’Neal writes, “The desire to improve is admirable and should certainly be encouraged. But we shouldn’t be so hard on ourselves as to demand we start over if, come Jan. 1, we haven’t managed to figure out our lives… And it would be a shame to discredit how far you’ve truly come. Life is hard. Perhaps you didn’t lose those 10 pounds or find a new job. Regardless, the year was not a wash because of a couple failed resolutions. You tried, and that counts for a lot more than you’d think. Gaining character and resilience is something to celebrate, not bury, at the start of a new year. I, for one, am not willing to hide my battle wounds for the sake of newness and perfection.”

She’s right! I hear each and every one of you be hard on yourselves when you’ve gained weight or hit a plateau, and so many of you dismiss the amazing accomplishments you have achieved (improved blood pressure/cholesterol/diabetes, decreased pain, improved mobility, given up sugary drinks, eating more veggies, making better food choices, etc.). I know you don’t want to disappoint Dr. G or me. And yeah, it’s a lot more fun to come into the office when you have lost weight and/or inches than when you are gaining weight. But please, DO NOT DISCOUNT the changes you have made to improve your health!

2. Do NOT Feel Guilty About Needing Help With Weight Loss!!

Go back and reread the definition of obesity. Obesity is a disease process, just like diabetes and high blood pressure. Has your primary care provider ever asked you to manage your blood pressure by yourself (without at least talking about medication options)? Or has your doctor ever given you a bottle of insulin and said, “Here, figure out how much you need and fix your diabetes by yourself”? Nope- you would think they are a quack and walk out of the office to never come back. But I’m pretty sure you’ve had a provider tell you, “calories in/calories out,” “eat less/move more,” and my all-time favorite, “just push yourself away from the table!” (If you see me, you know I have some choice words for those providers).

I want you to understand that OBESITY IS A DISEASE PROCESS, NOT A CHARACTER FLAW!!! Treating/managing obesity is different for each individual. Like other disease processes, we may have to change/modify your treatment plan to get the results we are trying to accomplish.

3. Never Give Up on Yourself

O’Neal writes:

Life is like a canvas and every day is a new brush stroke. It would be nearly impossible to make a masterpiece if you were continually starting over. The “new year, new you” philosophy discredits the beauty of your journey, of taking failure and running with it…

So as the New Year begins, be bold. Be brave. Don’t ditch what might look like a mess of a canvas for the ideal of perfection in a blank slate. Because we make real and lasting progress slowly and with grit, not simply when the date on the calendar says so. “New year, new you” sounds appealing, but there is something to be said for refusing to give up on yourself. For looking in the mirror and being determined to make something beautiful out of what you see, no matter the state at which you stand.

The important thing is to have patience and treat yourself with compassion. And remember that you, as you are now, are more than deserving of another year, a new year, to build and grow upon. You don’t need to start anew; you simply need the courage to start as you.

We are humans- we screw up all the time! We encourage you to get back on track ASAP- whether that’s the next snack, the next meal, or (at the latest) the next day. Keep working on it! As long as you are trying, Dr. G and I will keep trying to find what works best for you!

Excerpts from Megan Nicole O’Neal’s “The Problem With the ‘New Year, New You’ Mindset” first published in Jan 2017