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SUNDAY SUPPER Bring back homecooked meals + togethernessVOL. 2 ISSUE 1FRIO VITALITYA Health & Wellness NewsletterWHY YOU SHOULDDONATE BLOODGive the gift of life + make a meaningful impactGET A HOBBY!Explore passions + foster creativity

LET‘S CONNECTLET’SCONNECT

Are your senses buzzing? It’s theoptimism in the air as we start outanother year. Whether you had thebest year yet or the most difficult,January offers a chance to reflectand set intentions for the comingyear, embracing the opportunityfor personal growth and positivechange.Now, don’t think that January isthe only month that offers thisopportunity! Each month weshould take inventory and checkin with ourselves to see if we arewhere we want to be. I haveswung from each side of thespectrum, going from the moreresolutions the better! to what’s thepoint? Nothing is going to change.As I’m getting older (so far I’ve madeit to 33, woo hoo!), the moremindful I’m becoming of who I amand who I want to be; where I amand where I want to be; what I amdoing and what I want to be doing;etc. I challenge you to not live the sameyear each year and call it a life.Whether you’re young and spry orold and seasoned, there’s alwayssomething to strive for. Happy newyear, Frio County!Don’t live the same year 75 times and call it a life. —Robin SharmaSara Nicholson

Git yer dancin’shoes on It’s time for aWe’ll be discussing how to add fruits &vegetables to our diets, do some taste testing,and learn exciting line dances from our veryown Cherie Allmand! Free Line Dancing ClassStarting Wednesday, January 3rd at 6:30 PM Frio County Conference Room.n DanceTalk

Front CoverThe RestSunday SupperHobbiesDonating BloodReflecting on 2023Garden ChecklistFrugal Calendar ChallengeFitness + Nutrition CalendarJanuary Self-Care ChallengeWhat’s inThis Issue

Word for the YearThis is the theme you’re setting for the yearBig Targets:What are your non-negotiables this year? Reflect on this past yearWhat worked & what didn’t?What do you want more of + what do you want less of?Decide the “Mores” & “Lesses”Reflection + DirectionFrom Reflection to Resilience: Harvesting Lessons, Sowing Dreams for the Year AheadWhat might you want to getto this year?List out “Maybes” for the year

Imagine this: everyone sits around a table, enjoying tasty homemade dishes and tellingfunny stories. It's a time when phones and tablets are forgotten, and we all focus onhaving a good time with each other.The best part about Sunday Supper is that you can make it whatever you want. Maybeyou have a big roast dinner, a casual barbecue, or everyone brings something to share.The important thing is that you're spending time together and enjoying each other'scompany.And guess what? Sunday Supper isn't just about the food; it's about feeling connectedand making memories. It's like a little break from our busy lives to talk about the weekand make plans for the next one.So, during National Sunday Supper Month (and National Soup Month), why not start yourown Sunday Supper tradition? You can help pick the meals, maybe even cook a little, andhave fun with your family. It's a way to slow down, have fun, and enjoy the simple thingsin life with the people you care about. The following pages have some recipes taken from Texas A&M’s Dinner Tonight for you totry if you’re not sure where to start. Don’t forget that everyone can pitch in, even the littleones. Bon Appétit!Sunday Supper has almost become a forgotten tradition that lots of families love.It's not just about eating great food—it's about having a special time together withyour family.Embracing Sunday Supper

Ingredients8 ounces ground beef 97% lean8 ounces ground pork 96% lean1 tablespoon dried parsley3 tablespoons minced garlic divided1 teaspoon dried oregano1/4 teaspoon black pepper1 medium yellow onion chopped2 medium celery stalks chopped2 medium carrots chopped4 cups low sodium chicken broth4 cups low-sodium beef broth4 ounces dry orzo3 cups kale destemmed and chopped1/2 cup reduced-fat parmesan cheese, gratedInstructionsIn a large pot, brown the beef and porktogether over medium heat. Add parsley,1 tablespoon of garlic, oregano and blackpepper. Once meat is completely cooked,remove and set aside.1.Using the fat from the meat, sautee theonion, celery, carrots, and remaininggarlic. Once vegetables are softened, addin the broth and bring to simmer.2.Add in the pasta and let simmer for 5-6minutes. Add in the kale and brownedmeat let simmer for 4-5 minutes.3.Serve topped with parmesan cheese.4.ItalianWeddingSoup

Ingredients1 Tablespoon butter1 cup diced carrots1/2 cup diced celery1 cup chopped onion4 cloves garlic minced6 cups no salt added chicken stock1 cup uncooked wild rice1 cup sweet potato peeled and diced1 1/2 cup mushrooms sliced1 bay leaf1 teaspoon black pepper1 tablespoon poultry seasoning1 1/2 cups cooked turkey diced1 cup plain greek yogurt2 cups kale chopped and stems removedInstructionsIn a heavy pot, melt butter over medium heat, add carrots, celeryand onions. Cook until vegetables soften, and onions becometranslucent. Add garlic and cook another minute.1.Add chicken stock, wild rice, sweet potato, mushrooms, bay leaf,pepper and poultry seasoning. Stir to combine and continue to cookover low-medium heat. Stirring occasionally for 30-40 minutes.2.One rice is cooked, add turkey and Greek yogurt stir to incorporateand continue to cook until heated through.3.Stir in kale and cook until tender.4.Turkey +Wild RiceSoup

ClassicMeatloafIngredients2 eggs beaten3/4 cup 1% Milk16 ounces frozen spinach leaves thawed and drained1 cup onion diced1 teaspoon oregano dry, ground1/2 tablespoon garlic powder1 teaspoon salt1 teaspoon pepper2 cups whole wheat soft breadcrumbs about 4 slices of bread1/4 cup panko breadcrumbs Italian seasoned1 pound extra lean ground beef1/3 cup tomato sauce2 Tablespoons brown sugar1/2 Tablespoon mustardInstructionsPreheat oven to 350 degrees F. In a large bowl combine eggs, milk, spinach, onion,and seasonings together.1.Add dry breadcrumbs, panko breadcrumbs, and lean ground meat into the wetmixture. Using clean hands, mix all ingredients together until well combined.2.Lightly spray a loaf pan with cooking spray. Transfer the meat mixture to the pan,and pat well until evenly distributed.3.Bake in the oven set at 350 degrees F for 1 hour and 20 minutes, or until internaltemperature reaches 160 degrees F.4.In a small saucepan, stir together tomato sauce, brown sugar, and mustard overmedium heat.5.Spoon off any excess fat from the top of the meatloaf. Pour the cooked tomatosauce over the meatloaf.6.Return to the oven for 10-15 minutes or until the sauce has a sticky consistency.7.Remove from the oven and let the loaf rest for 10 minutes before slicing andserving.8.

IngredientsDressing1 cup plain low-fat Greek yogurt1/2 teaspoon onion powder1/2 teaspoon garlic powder1/2 teaspoon cayenne pepper powder1 teaspoon dried parsley1/4 teaspoon black pepper1/4 teaspoon salt1 Tablespoon dijon mustardSalad6 cups Yukon Gold potatoes bBoiled,peeled, diced2 large eggs hard boiled, diced1/2 cup dill relishInstructionsIn a medium bowl, add the Greek Yogurt, onion powder, garlic powder, cayenne pepper,dried parsley, pepper, salt, and the Dijon mustard, and mix until well combined to create thepotato salad dressing.1.In a large bowl, add the diced Yukon potatoes, diced hard-boiled eggs, dillrelish, and the potato salad dressing and mix until well combined.2.Place in refrigerator for 15-30 minutes to chill and serve when ready.3.CreamyPotatoSalad

MochaRubbed PotRoastIngredientsMocha Rub2 Tablespoons ground coffee beans1 Tablespoon smoked paprika1 teaspoon black pepper1 Tablespoon unsweetened cocoa powder1 teaspoon chili powder1 teaspoon ground ginger1/2 teaspoon sea saltRoast2 lb beef roast1 cup brewed coffee1 cup low-sodium beef broth1/2 cup onion chopped1/8 cup honey3 Tablespoons balsamic vinegarInstructionsRub- Mix all coffee, paprika, and all other spices in a shallow dish.1.Pat the roast with a paper towel. Rub mixture over the the roast and rub it in wellwith your hands.2.Pour coffee, broth, onion, honey and balsamic vinegar into the slow cooker. Placethe roast with the slow cooker and broth mixture . Cook for 6-7 hours on low. *Youcan serve the roast with or without the liquid.3.

RoastedRosemarySweet PotatoesIngredients3 lbs.(6 cups) sweet potatoes peeledand cut into 1-inch cubes1/4 cup olive oil4 sprigs rosemary chopped3 cloves garlic minced1 red onion slicedInstructions 1. Preheat saute pan to medium heat on the stove top. 2. Combine sweet potatoes and olive oil in the pan and sauté until potatoes are bright andtender. 3. Add Rosemary to the pan and continue stirring. 4. Add garlic and onion, and cook until soft and aromatic.

JANUARY ISNATIONAL HOBBYMONTHUNLEASH YOURPASSION: CELEBRATENATIONAL HOBBYMONTH WITH CREATIVEJOY!Engaging in hobbies is a powerful tool for nurturing mentalhealth, providing a therapeutic escape and promoting asense of accomplishment. Whether it's painting, gardening,or playing an instrument, hobbies offer a valuable outlet forself-expression and stress relief, contributing positively tooverall well-being.

GardeningCooking or BakingHiking and Nature WalksReadingPhotographyResearch consistentlyshows that reading forpleasure has positiveeffects on both mental andphysical health. Accordingto studies, individuals whoengage in regular readingfor enjoyment oftenexperience reduced stresslevels, improved cognitivefunction, and better sleep.Additionally, the act ofreading has been linked toincreased empathy and adecreased risk of age-related cognitive decline.Cultivating a habit ofreading for fun not onlyprovides a mental escapebut also contributes tooverall well-being.Research indicates thatgardening has numeroushealth benefits. Engaging ingardening activities hasbeen associated withreduced stress, improvedmood, and increasedoverall well-being. Thephysical activity involvedin gardening, such asdigging, planting, andweeding, contributes tobetter cardiovascularhealth and can be aneffective form of exercise.A study published in the British Journal ofSports Medicine indicated that spendingtime in nature can boost attention andworking memory.Physically, walking in natural settingscontributes to overall cardiovascularhealth and fitness. Regular nature walkshave been linked to lower blood pressure,improved immune function, and a reducedrisk of chronic diseases.Research supports the idea thatcooking and baking at home canhave positive effects on healthsuch as:Nutritional AwarenessHealthier Eating PatternsPortion ControlPsychological Well-BeingSocial and Family ConnectionWhile there may not be as extensiveresearch on the health benefits ofphotography compared to some otheractivities, there are connections betweenphotography and well-being:Mindfulness and Stress ReductionExpression and Emotional Well-BeingMind-Body Connection

TravelingPlaying Board GamesExercise + FitnessEveryone knows that theyneed to exercise more.Sometimes knowing whatwe get out of it will help usfind the motivation to do it!Here are some of thebenefits:Enhanced Mental HealthIncreased Bone DensityBetter Sleep QualityEnhanced CognitiveFunction MusicDrawing &PaintingEngaging in drawing andpainting activities has beenassociated with varioushealth benefits:Stress Reduction andRelaxationImproved Mood andEmotional Well-beingEnhanced CognitiveFunctionIncreased BrainConnectivitySense ofAccomplishment andSelf-EsteemWhether it’s learning to play aninstrument or listening to music, there arenumerous health benefits of this hobby:Reduced Symptoms of Depression andAnxietyEnhanced MemoryImproved Sleep QualityStress ReductionWhenever I think of the wordtravel, the word expensive comesto mind soon after. There aredefinitely ways to travelinexpensively, and engaging intravel as a hobby has beenassociated with various healthbenefits such as:Improved mental healthImproved cognitive stimulationBuilding stress resilience Whether for cognitive stimulation, socialinteraction, or emotional well-being,incorporating board games into one'sleisure activities can contribute to ahealthier and more fulfilling lifestyle.

Home ImprovementSolving PuzzlesWritingEngaging in writing activities has beenassociated with several health benefits:Emotional Well-beingStress ReductionReduced Symptoms of DepressionImproved Psychological ResiliencePositive Impact on Overall HealthYoga & MeditationEngaging in yoga has beenextensively researched, andnumerous studies supportits positive effects onhealth. Here are research-based facts on therelationship between yogaand health:Stress ReductionImproved Mental HealthEnhanced Flexibility andBalanceCraftingEngaging in craftingactivities has beenassociated with numeroushealth benefits:Stress ReductionImproved Mood andEmotional Well-beingMindfulness andRelaxationReduced Risk ofCognitive ImpairmentThere are multifaceted benefits ofhome improvement on physical,mental, and social well-being.Engaging in home improvementprojects not only enhances theliving environment but alsocontributes to a healthier andmore satisfying lifestyle.The positive impact of puzzle-solving canextend into cognitive, emotional, and sociaaspects of health. Incorporating puzzlesinto one's routine can be a enjoyable andbeneficial way to promote overall well-being

FRUGALITY IS NOTDEPRIVATION; IT'SSTRATEGICLIVING.Navigating the currents ofinflation, the challenge of savingmoney may seem daunting, butit's not insurmountable.Embracing a savvy and resilientapproach to personal financebecomes paramount.Remember, every penny savedtoday lays the foundation for amore secure tomorrow.Starting this year, you’ll find amonthly challenge to completein order to start to save hereand there. Each number represents the dayin the month. Can’t do it all? Noproblem. Want to look at thecomplete week? Go for it!Progress > Perfection.

01. Make your mealplan for the week-Dinner Tonight is agreat resource!02. Dig into yourbank statementsand do an audit ofhow you spentyour money lastyear.03. Browse groceryads for lossleaders- H-E-B has a new ad everyWednesday!04. Use Gasbuddyto find thecheapest gas in thearea- it’s free!05. Plan a no-spend weekend.06. Turn off lightswhen leaving aroom.07. Unplug smallappliances whennot in use.08. Use clothnapkins instead ofpaper.09. Don’t shopwhen hungry!10. Browse groceryads for lossleaders- Don’tforget aboutcoupons!11. Utilize yourlibrary- If theydon’t have whatyou’re looking for,they can order it!12. Cancel anyunusedsubscriptions.13. Consolidateyour errands tomake fewer trips.14. Save jars forfood storage.15. Stock up onbatteries when on sale.16. Learn how to do your own nails.Thanks, YouTube!17. Browse groceryads for lossleaders.18. Hang clothes todry- inside oroutside! 19. Swap bookswith friends/family20. Join the localBuy Nothing groupon Facebook21. Check/changeyour air filters. Fair warning- it’sgoing to be gross!22. Check online forcoupons whengoing out to eat.For fast food, theapps have gooddeals!23. Buy tools fromthrift stores orFacebookMarketplace.24. Browse groceryads for lossleaders.25. Do not groceryshop when hungry!Make a plan beforegoing.26. Have a leftovernight- I call it abuffet!27. Rotate yourtires each time youchange the oil.28. Have a potluckwith friends andfamily instead ofgoing out to eat.29. Clean yourrefrigerator coils inthe back.30. Cook dry beansinstead of usingcanned.31. Browsergrocery ads for lossleaders.

WHAT’S INSEASON?CITRUS FRUITS (ORANGES,GRAPEFRUITS, LEMONS,LIMES)APPLESPEARSKIWIPERSIMMONSPOMEGRANATESCRANBERRIESBRUSSELS SPROUTSCAULIFLOWERBROCCOLICABBAGECARROTSKALESPINACHWINTER SQUASH (BUTTERNUT,ACORN, SPAGHETTI SQUASH)SWEET POTATOES

January isn't just a month ofresolutions; it's also a time tocelebrate the unsung heroeswho give the gift of life—blood donors. Blood DonorMonth serves as an annualreminder of the crucial rolethese individuals play insustaining healthcaresystems worldwide.Embracing the Spirit ofGenerosity: Blood Donor MonthBlood donation is a lifelinefor patients facing surgeries,trauma, and various medicalconditions. However,shortages persist, driven byfactors like seasonalvariations and unforeseenemergencies. Blood DonorMonth addresses thischallenge by raisingawareness and encouragingboth regular and first-timedonors to contribute.Each donation has thepotential to save multiplelives, making the act apowerful and tangible wayfor individuals to positivelyimpact their communities.Whether it's a regular donoror a first-timer inspired byBlood Donor Month, everydrop of donated blood is aprecious gift.Blood Donor Month stands as atestament to the resilience andcompassion of humanity.Participation, whether throughdonation, education, or advocacy,contributes to a healthier andmore compassionate society.Together, we ensure that the giftof life continues to flow throughthe veins of our communities,fostering a culture of care andsolidarity that brings hope to thosein need, such as my own father. EVERY DROP OFBLOOD IS A LIFELINE,AND EVERY DONORIS A HERO

JANUARYGardening ChecklistJanuary is a slower-paced month in all USDA Grow Zones, but that doesn’tmean that there aren’t important garden tasks that need to beaccomplished. January is an optimal time for gardeners to start anew withrenewed energy, focus, enhanced goals, and aspirations. It’s an excitingtime to plan, prep, and dream while reclaiming routines after a busy holidayseason.Garden PlanningPour over the gifts of gardening books you received over the holidays andgain new insights about getting the most out of your garden. Make copiesof pages that inspire you and create a dream board.January is seed catalog month, so keep a keen eye out for those treasuredmagazines as they pop up in your mailbox. Set some time aside to relax andrejuvenate and immerse yourself in the vibrant and inspirational pages.Order seeds early so you will have the first choice of seed selections beforethey sell out.If you are ordering climbing vegetables, fruit, ornamental seed varieties,know that they will require some structural support. Implementing verticalgardening into your garden opens up valuable real estate for more plantingtoo. There is no better time than the slower-paced month of January tobuild some essential climbing structures and DIY trellises. Spring outdoorplanting is starting to take place, so there is no time like the present toensure that your plants will be adequately supported as they grow.

Soil AmendmentsSince gardens in milder climates are beingused all year long, their soil needs to beamended with nutrients and organicmaterial. Mix well-decomposed compost andorganic fertilizer into the soil to give yourplants the organic nutrients they need togrow healthy and strong.Garden MulchTemperatures continue to fluctuate in throughout January, so adding mulch inyour garden can be an invaluable wayto regulate soil temperature, insulateroot systems, and help maintainoptimal moisture levels.Pruning TreesIt’s the perfect time to prune backany flowering branches on immaturecitrus trees. This will force energyback into the trees and boostgrowth in the new year.Garden Maintenance

Composting in WinterOne of the best things you can do for yourgarden is to create a compost system. Afterall, healthy gardens begin with a nutrient-richsoil structure. Add any old seeds or rottingbulbs to the compost heap. Continue to feedyour compost pile throughout January byadding kitchen scraps, pine needles, and fullycooled wood ash to the pile.Indoor PlantingGather up your seed trays and seedstarting supplies, and get ready toget things started for your springgarden. You can begin plantingwarm-season crops indoors at thistime. These include, but are notlimited to:SquashPeppersTomatoesEggplantLettuceOutdoor PlantingIf you have cool-season seedlings that youstarted indoors in December, you are clearto plant them at this time. Broccoli,cabbage, greens, and cauliflower are a fewexamples of what will thrive outdoorsduring the cooler January days and nights.You can also direct-sow:CarrotsOnionsSpinachRadishesPumpkinsPeasOdds + EndsTaken from Kelllogg Garden Organics

Taken from acorkforkandpassport.com

“We spend January 1st walking throughour lives, room by room, drawing up alist of work to be done, cracks to bepatched. Maybe this year, to balancethe list, we ought to walk through therooms of our lives . . . not looking forflaws, but for potential.”– Ellen Goodman