THE BAKER COUNTY PRESS — 11
FRIDAY, JANUARY 23, 2015
Local & Entertainment
New Year, new goals!
over a long
period of
time and to
be patient—
easier said
than done, I
know! It’s
also crucial
to have a
positive
mind set
about these
changes
you’re going
to be making
Wellness Watch
and to set
clear goals.
By Tonya Dias
For
example,
Welcome to a brand new
you’re not going to set the
year! It’s the fi rst month
typical goal of “I want to
of 2015, and as sure as the
lose weight” or even “I
sun will rise in the East,
want to lose 10 pounds.”
people all over the world
That’s much too broad of
are setting goals relating to a goal. Instead be spe-
their health. That’s right;
cifi c: “I am going to lose
it’s New Year’s Resolu-
10 pounds so I can go to
tion time. You know, that
the beach this summer and
wonderful time of year
feel great about my body
when we decide we’ve had in my swimsuit,” or “I am
enough of feeling icky, so
going to join the TRX class
we start diets with less sus- at the YMCA so I can be
tenance required to sustain
strong enough complete
life for a mouse and head
my fi rst sprint triathlon in
to the gym with a list of
June in under 30 minutes.”
celebrity-endorsed moves
Research has shown the
sure to transform us into
key to setting and meet-
the next supermodel.
ing goals is to make them
Unfortunately, what
SMART (Specifi c, Measur-
usually happens is the fi rst
able, Attainable, Realistic
few weeks of the New Year and Timely).
we’re super diligent—per-
Now, about those
haps too diligent. Often
diets. Repeat after me:
we eat too little, expect
“I will never diet again!”
too much and basically go
That’s right, no more diet-
at everything like we’re
ing. As a Health Coach
killing snakes. What ends
I fi rmly believe in not
up happening is we are too dieting. What I do believe
sore to move; too hungry
in, and highly recommend,
to stick to the diet, or per-
is making better food
haps function; and end up
choices. The minute we
giving up with an “I can’t
change our way of think-
do this” attitude.
ing about what we eat, the
Let’s make this year
easier the task becomes.
different, shall we? You
Again, be specifi c in your
see, the key to this whole
goals and start small; this
lifestyle-change thing is
is a life-long journey.
to not go at it like you’re
Let’s say you are a soda
killing snakes. Remember
drinker and you normally
how long it’s taken you
drink one, 12-ounce soda
to get to this point in your
every day. Your goal could
life. You did not become
be to cut out one soda each
overweight, sick, tired or
week until you only drink
out of shape overnight;
soda on a special occasion,
don’t expect to fi x all of
or better yet, give it up
this overnight either.
completely. By the way,
Lifestyle changes are
that one soda contains 39
hard. Anyone who says
grams of sugar and 140
otherwise is either lying to
calories, so in the example
you, or has never actually
given, you are consuming
tried to make a drastic
273 grams of sugar and
change. The key to mak-
980 calories each week!
ing these changes easier
If you are drinking diet
is to make small changes
soda, you’re not getting the
The
sugar, but you’re certainly
getting poisoned, so please
consider giving up that
habit. The reasons artifi -
cial sweeteners are bad for
you are numerous—that’s
a topic for another article.
Other goals related to
making better food choices
could include: cutting back
on processed/pre-made
foods, cooking at home
more often, purchasing
organics when possible,
juicing, eating half of your
plate in veggies each meal,
only eating meat three
times per week, and so on.
Fortunately we have
many options here in
Baker City to help us on
our road to better health.
Here are a few examples of
what you can fi nd locally:
Fitness: YMCA (take a
class, walk, use the weight
room, etc.); Barefoot Well-
ness ( yoga classes and an
infrared sauna) walk or run
on the Leo Adler Memorial
Pathway; ski or snowshoe
at Anthony Lakes or in
the very accessible local
mountains; free medita-
tion at Integrative Physi-
cal Therapy; and/or buy,
borrow or rent a workout
video for at-home work-
outs.
Foods: The Baker City
Food Co-op has a great se-
lection of organic produce
and other organic kitchen
staples; Safeway and Alb-
ertson’s are doing a great
job bringing in healthier
food options; and/or utilize
the Famer’s Market during
the summer months.
Help: Consider joining
Weight Watchers or form-
ing your own group so you
have support and can get
ideas how to get started;
check out books from the
local library, or purchase
them; and/or hire a health
coach.
Best of luck on your
goals in 2015. Let’s make
this year the best yet!
Tonya Dias is a Certifi ed
Holistic Health Coach and the
founder of Intuitive Nutrition.
She received her training at
the Institute For Integrative
Nutrition in New York and her
certifi cation from the Ameri-
can Association of Drugless
Practitioners. She teaches
wellness workshops, as well
as individual and group
health coaching sessions. You
may reach Tonya at intuitive.
nutrition@hotmail.com.
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This week’s word search
This week’s crossword puzzle
Across
1- Future tulip;
5- Jason’s ship;
9- Favored crime of
pyromaniacs;
14- Neighborhood;
15- Requirement;
16- 4th letter of the
Greek alphabet;
17- Disfi gure;
18- A big fan of;
19- Astrologer Sydney;
20- Montgomery’s state;
22- Deserter;
24- Author Calvino;
26- Writer Hentoff;
27- Underground pas-
sage;
30- Erupt with hives;
35- Mixed bags;
36- Decorative case;
37- Roll call response;
38- Gerund maker;
39- Subject to tax;
42- Craggy hill;
43- Cowardly Lion por-
trayer;
45- Fruit;
46- Affectation of sophis-
ticates;
48- Guess;
50- Soap ingredient;
51- Cavity;
52- Scatter;
54- Lie scattered over;
58- Hairy;
62- Light ___;
63- Take down ___;
65- Whimper;
66- Emerson’s middle
name;
67- Don’t look at me!;
68- That’s ___!;
69- Unit of volume;
70- McGregor of
“Trainspotting”;
71- Hawaiian goose;
Down
1- Crimson Tide, for
short;
2- Russian range;
3- “Star Wars” princess;
4- Baby;
5- Beast;
6- Related to the kid-
neys;
7- Obtain;
8- Air freshener target;
9- Title of reverence for
God;
10- “Rocky II” climax;
11- Cabbage salad;
12- Other, in Oaxaca;
13- ___ a soul;
21- Bikini blast;
23- Wait ___ Dark;
25- Power problems;
27- Sheer fabric;
28- Arm bones;
29- The dark;
31- Applies friction to;
32- Big name in insur-
ance;
33- Freshwater fi sh;
34- Causing goose
bumps;
36- Off-ramp;
40- ___ worse than
death;
41- Conger catcher;
44- Dangerous current;
47- Reporter;
49- Refl ecting surface;
50- Source;
53- 8th letter of the
Greek alphabet;
54- Blubber;
55- Actor Morales;
56- Preservative;
57- Decline;
59- River to the Ubangi;
60- One of a matching
pair;
61- Gen. Robert ___;
64- Captive soldier;