At the beginning of every year, we decide on what goals we want to achieve. Sometimes we are successful, sometimes not, but it is the thrill of a new year that engages us in this ritual. I make a goal board to help my focus and motivation. It is not just for my writing goals but other personal ones too. As you can see from the image, I have four sections to my board this year – writing, family & friends, finances and health and relaxation.
Interestingly, this board is the most complex one I have ever made. Maybe because there is a stronger motivation this year due to the restrictions we have all encountered. And that is my word for 2021 as well – MOTIVATION.
Do you have a word for 2021?
I have already submitted to several writing contests and began a six week writing course too, so I am on my way. I am also determined to have the first book of my detective novel trilogy, edited and revised by the end of the year, so it can be published. To this end, members of my writing group will be swapping chapters of our current work in progress for suggestions, editing and review over several months. This is such a useful tool, as each person will ‘read’ the story, allowing me (and them) a preview of our novels.
I wrote this book as a way to help people beyond what I share in a one-hour seminar or coaching session. The book takes a deeper dive into so many areas of nutrition and wellness. I have been a dietitian for over 24 years, and have a lot of nutrition tips and stories to share. Other books have motivated me to write my own. The Blue Zones books by Dan Buettner give wellness tips, along with vivid stories of his visits to some of the oldest and healthiest people in the world. I am fascinated by longevity, and when I read my first Blue Zones book, I loved that the book wasn’t just telling you what to do. The helpful wellness tips were woven into the stories that were shared. In my book, I wrote about a 102 year old man who is still driving and enjoying life. Another story is about a man I met who is now 98 and is still cooking for his daughter. When I first met him after a seminar I presented at a senior center, he appeared to be in his low 80’s, if not younger. I found out he was 95 at the time, and it was a surreal moment. I was just finishing up doing a presentation on the Mediterranean diet, and here in front of me was a living example of how this way of eating and living surely does lend itself to longevity. We have become friends. I’ve called him periodically during the Covid shutdowns to make sure he is okay, and we have exchanged fun gifts for holidays and birthdays. His friendship is the best gift of all. My mission is to learn and then share what I’ve learned in fun and meaningful ways to help others improve their lives. My book is one way to do this.
Is there a specific age group the book is geared towards?
I had adults in mind when I wrote the book. I have noticed that the book especially resonates for those 50 and up.
Do you feel nutrition should be taught in all grades of schools?
The first review of my book that came in mentioned how the information should be shared in schools. I wholeheartedly agree that nutrition should be taught in schools and for all grades. When I worked in school food service, I applied for grants that provided nutrition education in creative ways. One way was that I arranged for an entire elementary school grade to go on a hike, with healthy lunch provided, plus a nutrition talk for the kids during the day. Another way was to have a chef join the school food service staff to promote healthy meals to teenagers. I think that nutrition can be fun and taught in creative ways that appeal to all ages. I always liked show-and-tell as a kid, and my model of teaching for adults is show-and-tell model. I use lots of props and fun demonstrations. My virtual seminars have been a hit, as I have shown a lot of shocking things that make people think about their food consumption, such as all the sugar in one seasonal frozen coffee drink. It has more sugar than an entire container of ice cream!
Can you share a tip on how to eat a balanced diet?
I developed a plate to emphasize balance. It’s based on studying what people eat across the world to stay healthy. I call it the NuTricia’s Plate. See the graphic below. Half of the plate is vegetables. A great way to mimic this plate is to make sure that you vegetables cover half of your plate at lunch and dinner, and hopefully some vegetables during snacks, and maybe even breakfast, too. A quarter of your plate should be a small portion of healthy starchy carbohydrates such as whole grains (for example, brown rice, quinoa, and whole wheat pasta), or potatoes, or corn. A quarter of the plate should be a protein rich food such as beans, fish, chicken, or turkey. People should consider having at least 3 small servings of fruit a day, and healthy fats such as nuts, seeds, avocados, and extra virgin olive oil as parts of meals and snacks. Water should be consumed throughout the day.
How can someone with physical restrictions improve their movement?
If you have physical restrictions, then focus on what you can do. Ask your doctor for guidance, and see a physical therapist. Physical therapists can help solve or lessen many pain problems. They are such a great resource. I have gone through many rounds of physical therapy over the years for different injuries and conditions, and some of the results have been pretty miraculous! Focusing on what you can do can have huge positive mental and physical benefits. Many fantastic exercises stretching and strengthening exercises can be done from a chair.
6. Did your parents encourage your healthy lifestyle? Somewhat. There was the good the bad, and the downright ugly. The good was that there were lots of health books and magazines around the house, and my mom made very balanced dinners. The bad was that the lunches I brought to school were often cold cut sandwiches on white rolls with no veggies or fruit. The ugly was that my family would have weekend “pig-outs” (junk food binges) that I think was at the root of my overweight status as a kid.
7. Who are your health gurus? I have several. Deepak Chopra kicked off my love of meditation. He periodically offers free 21-day meditation programs that are a fantastic way to implement or sustain a meditation habit. Dr. Andrew Weil’s book 8 Weeks to Optimum Health was very eye-opening to me. Elian Haan is a mind/body/trauma coach who teaches yoga and tai-chi at an addiction facility. I met her at an SCW Fitness Conference and have learned so much from her about the healing effects of mindfulness and mindful movement. Dr. Walt Willet is one of my favorite nutritionists. I love what I learned in the books, Healthy at 100 by John Robbins, and the China Study by T. Colin Campbell. These books have become guiding lights for me.
8. What part of your background do you feel had the biggest impact on your life? My dad’s work ethic and the Mediterranean way of living that my grandparents role modeled. My dad is an entrepreneur and a serial hard worker. My dad has been working long hours each day, mostly 7 days a week for over 50 years. Through his example, I learned that hard work pays off. I also learned key business skills that have helped me in my own entrepreneurial journey. My grandparents grew fruit in their yard, and went shopping almost daily for fresh vegetables. There were salads and raw veggies on the table at the beginning of the meal followed by tasty meals that included greens such as spinach and broccoli rabe sautéed in garlic and extra virgin olive oil.
9. Is there an age limit to creating a healthy lifestyle?
Never. it’s never too late to change your habits. Life is one long learning opportunity. There’s always room for learning and change.
10. What do you do to relax?
During the times of the Covid shutdowns, meditation has helped me tremendously. My favorite meditation app is Insight Timer. I use it a lot. It has helped me gain focus and improve my productivity, as well as helped me enhance my mood, and deal with stress. I have been working on earning my yoga certification over the last year, and learning new-to-me yoga poses has been invaluable. Two of my favorite poses are corpse pose (also known as shavasana—it’s when you are lying down at the end of a yoga session) or legs up the wall. Legs up the wall is what is sounds like. You are lying down on the floor, and your legs are resting up against a wall. I feel especially relaxed after doing this pose, and that effect lasts for hours.
11. Are you planning on writing anther book?
Yes, I have a lot of books in me, and will be focusing on the creative process over the next few weeks to get the next book moving along. It’s important to schedule creative days in your calendar. I have a few coming up, and am looking forward to it.
12. Is there a message you would like to send to your readers? Put the past behind you and make healthy choices going forward. Ruminating about the past can get in your way. Dream about your future, and create a vision of where you want to be, then live in the NOW. Make good choices in the NOW, to achieve your vision of the future
13. Where can readers find your book? My book, Healthy Dividends: Investments in Nutrition, Movement, and Healthy Habits that Pay Off can be found on Amazon.
Tricia has been a fitness and nutrition enthusiast, since she was a child. She is a registered and licensed dietitian, certified wellness coach, fitness instructor (certified as a personal trainer and group fitness instructor), and smoking cessation facilitator.She graduated with Summa Cum Laude honors with a Bachelor of Science Degree in Dietetics from the State University of New York and completed her dietetic internship at Brigham and Women’s Hospital. She graduated with honors from the Babson College MBA program.
She has extensive nutrition education experience including time spent as the director of nutrition for the prestigious Canyon Ranch Health Resort in the Berkshires. During her employment at Boston Public Schools, she taught nutrition and was responsible for the operations of over 20 school nutrition meal sites which employed over 100 people. Her vast school nutrition experience also includes three years as the director of food services at Watertown Public Schools where she was responsible for operations and developed and implemented innovative nutrition education opportunities for the students. She has been educating clients and groups through her business for many years.
I began walking in my short lunchtime break last year and this is a poem I wrote after one particularly enjoyable one. Yesterday was my first lunchtime walk this year, as winter’s grip is slowly easing. (Fingers crossed). My car’s display stated +2 and although the wind was initially cold as I began to walk, on my way back I could feel the warmth of the sun.
Buffed by the breeze Dancing above the rippling water Wings flutter and glide Darting back and forth Juicy morsels to eat on the wing I sit enjoying the show with ease
Sunshine on my face New leaves jiggle and flash Branches bend Pollen releases for some that’s sneezes Tiny blooms appear above the grass Bathing in the warm embrace
Opportunist waterfowl spy my bread Stand with pleading eyes Grateful for the crumbs given with pleasure Brown, green and white feathered friends For this delightful repose Before enclosed in stale office air instead
My photo from the walk described above, obviously not the current situation as we are still under snow!
Today’s words from http://phrontistery.info/clw.html concern games and hobbies. Rather enlightening as to the types of games allowed in times gone by and others that have endured! Ascoliasm 1706 -1753
boys’ game of beating each other with gloves or leather while hopping
If you think bullies are bad today, look at brutal games of the past like ascoliasm.
Piladex 1897 -1901
game where an inflated bag is hit with hand to keep aloft across a table
From piladex to hacky-sack, pastimes involving hitting objects are known to all ages.
Riviation 1676 -1676
While anglers are the sort who enjoy quiet contemplation, I find riviation to be boring.
Sagittipotent 1656 -1656
having great ability in archeryThe sagittipotent hunter found himself unable to kill the beautiful white stag.
Tornatil 1661 -1661
made with a wheel; turned on a wheel
The potter was a master of his tornatil work, but many of his pots broke during firing.
My sentence: His over protective mother tried to persuade her son not to indulge in ascoliasm or piladex fearing he may be injured. However, she would encourage riviation, his becoming sagittipotent with a bow or even learn to tornatil in creating pottery.
Can you make a sentence?
And an extra word because it does celebrate today’s special event – Leap Year.
Bissextus February 29th: the extra day added to the Julian calendar every fourth year (except those evenly divisible by 400) to compensate for the approximately six hours a year by which the common year of 365 days falls short of the solar year.
Quotes: This odd day was inserted after the sixth day before the kalends of March, i.e., after the 24th of February, and was not counted as an addition to the year, but as a sort of appendix. Hence the sixth of the kalends of March was called bissextus, or double sixth, which root is still retained in our word bissextile, though the day is now added at the end of February. — E. S. Burns, “History of Chronology,” The Popular Science Monthly, April, 1881 Origin Bissextus comes from the Latin term bissextus diēs meaning “intercalary day.” It was so called because the 6th day before the Calends of March (February 24th) appeared twice every leap year.
Exigent – definition: requiring, demanding, or calling for much attention or action
Life is exigent, isn’t it? We are pulled in different directions for family, work and writing commitments. This Wiki explanation sums it up well:
Work–life balance is a concept including proper prioritizing between “work” (career and ambition) and “lifestyle” (health, pleasure, leisure, family and spiritual development / meditation). Related, though broader, terms include “lifestyle calm balance” and “lifestyle choices”.
For most of the time we seem to be ‘catching ourselves up’ or ‘dropping the ball’ in one area; if not more. Stress results and impacts severely on our decision making, abilities and mental health. Finding a balance in our personal lives isn’t easy and although we try to divide our attention to each area equally, it is not always possible.
What should suffer? Work – would impact us financially. Family – relationships would falter. Writing – creativity and productivity would diminish. So the answer is…juggle it all and hope for the best or find methods to enable a balance to be achieved.
Have you found difficulties with this?
Do you have creative ways to achieve your best balance?