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New Year

Regularly set a goal that will improve your health!

January 2015
Little River County, Ark. –

Have you made your New Year’s Resolution yet?  If my sources are correct, you may have set goals to eat healthy, lose weight, or exercise more often.  You want to make sure your healthy resolution goals for 2015 last past January by making sure the goals are S.M.A.R.T. This stands for specific, measurable, attainable, realistic, and timely. Instead of setting a resolution to save more money this year, set your goal to place $50 per pay check into savings.  Consider placing the allotted money into savings first, then paying your bills and necessities and finally use what is leftover on you. The example helps you to stay on track and keep your resolution for all of 2015.

Here are some tips to help you reach your goals:

  • Have a strong initial commitment to make a change (self-efficacy)
  • Find a buddy to join you in your efforts or to at least be available to offer you ongoing support.
  • Have a plan of coping strategies in place so you are ready when you reach a road block.
  • Keep track of your progress. The more you monitor your behavior and receive feedback from your support system, the greater your success.

Consider starting a new habit for 2015 instead of getting rid of an old habit. Here are some examples of healthy habits to adopt.

  • Try to make half your plate full of fruits and vegetables. Try a new fruit or vegetable each month to keep adding variety to your diet. This new habit will keep you full while also giving you the nutrients that your body needs.
  • Find a friend who will want to exercise with you and begin exercising at least 3-5 days per week. Do something fun that you both enjoy.
  • Learn something new this year such as how to knit or refinish furniture. You can start taking a new class to increase your knowledge and skills.

Make sure you take time to reward yourself for your new accomplishments this year. If you slip off track, do not beat yourself up. Instead spend that time and energy figuring how to change the plan to continue with your new resolution.

Consider joining our Senior Get Fit exercise class that meets from 10-11 A.M. every Tuesday and Thursday at Cossatot in Ashdown! The class meets in the Millwood room, when you arrive at 1411 N Constitution Avenue in Ashdown drive around the building and park by the last door at the back of the building. Dress comfortably and get ready to work on your balance, flexibility and strength with a great group. You can always call 870-898-7224 or stop by the Little River County Extension office if you have questions.

Here is a healthy recipe to try soon.

ENCHILADA RICE

Makes: 6 servings, each serving has 230 calories, 29 g carbohydrate, 2 g fiber, 20 g protein

Ingredients

1 pound lean ground beef (or other ground meat)

1/2 cup onion (chopped, or 1 Tbsp onion powder)

1 can whole corn (14 ounce, or any canned vegetable, drained)

4 tablespoons taco seasoning mix (dry, or dry enchilada sauce)

2 cups brown rice, cooked

1/2 cup cheese (grated)

1/2 cup bell pepper or any favorite vegetable (sliced, optional)

Directions

1. Cook meat and onion until onion juices are clear.

2. Drain juice and fat from cooked meat and onions.

3. Add corn, taco seasoning, and rice.

4. Simmer for 10 minutes.

5. Add grated cheese to top; cover and let set for 5 minutes. You may top it with salsa or cilantro if desired.

6. Refrigerate leftovers within 2 hours.

By Celeste Scarborough
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Celeste Scarborough
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1411 N Constitution Ave Ashdown AR 71822
(870) 898-7224
cascarborough@uaex.edu

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