1. Make Time for Yourself

      Take a look at your calendar…What do you see? Music practice, football practice, dance lessons for kids? Doctor appointments, Dentist appointments, car appointments? Do you see anything on there that just says “YOU”? When was the last time you saw yourself on your calendar?

      These days, we find that our calendars are a great way to organize our lives but they can sometimes be a great stressor in our life as well. I work with many people trying to lose weight and the biggest excuse is they don’t have time – for activity, breakfast, lunch and even dinner. Yet, making time for these simple elements can help us focus for the day and energize ourselves for the day ahead. However, not only do we not find time for these bare necessities, we never seem to find time for ourselves. Simply adding five minutes to our daily calendar can mean the difference between a stressed and hectic day to a day of rewarding activity.

2. Hydration

      Keeping yourself hydrated is a crucial part in getting and staying healthy. Did you know that 60% of the body and 70% of the brain are made up of water? When you’re dehydrated you can’t think straight – literally. Dehydration can also cause a decrease in organ functions as nutrients cannot be shuttled through our body without the flow of water. For those of you trying to lose weight, hydration is key. When we are dehydrated our metabolism slows down and conserves calories instead of using them for energy.

      While 64oz a day of water is an estimate, the best way to determine whether you are getting enough water is the color of your urine. If it is light yellow (like lemonade) you are good. If is darker, you’re not getting enough. Feeling thirsty means you have already passed the point of dehydration. And sometimes feeling hungry can actually be a sign of thirst instead. If it is difficult to remember, set an alarm on your watch or computer throughout the day to remind you to take a few sips of water. Next time you grab for something to drink, quench your thirst with a tall glass of water. You will feel as if your body has taken a refreshing dip into its own lazy river.

3. Activity – Not Exercise

      I was having a conversation about activity with fellow dietitian, Shelley Rael, MS, RD, LD, when she said that a 140# woman, sitting on the couch watching TV burns only 35calories/hour whereas a simple chore – such as ironing – can double the calorie burn. She noted that now she saves up her ironing so she can burn a bit of extra calories.

      Shelley brings up a good point – you don’t have to exercise to increase your activity during the day. Activity is such a great way to energize your day, decrease stress, and maintain a healthy lifestyle. Simple things such as parking further away at the grocery store, taking the stairs at work, and walking to the mailbox, will all add extra activity to your day. I had a client lose 19 pounds in three months just by putting on her favorite radio station and dancing for 15-20 minutes every day. She said she had never felt so alive as she did once she started dancing!

4. Positive Persuasion

      When you are in a group of people, who do you tend to gravitate towards? The person who is very animated surrounded by people who are mesmerized by every word? Or the one who is complaining?

      Positive people tend to give off a positive vibe that people can, in-turn, pass along to someone else. They make you feel like anything is possible. Surrounding yourself with people like this can benefit you in so many ways. Instead of seeing the cup half empty, you are now seeing it half full and looking to fill it up. I have learned to do this. I have this group of very positive and energetic friends who make me want to conquer the world – or just go for a casual stroll up a 2.2 mile mountain path. Just being around them makes me feel like I can do anything. When you surround yourself with positive people, just think of all the things you could do!

5. Sleep

      Sleep is often an afterthought at the end of a stressful and busy day. We often cut ourselves short on this important daily ritual. Deadlines, homework, stress and concern can lead us into a short-lived power nap at the end of the day. However, the act of sleeping is just as important as these other tips when it comes to living a healthy lifestyle.

      Getting a good night sleep can improve your heart health, help with depression, reduce stress and rejuvenate the body. Sleep is your body’s way of reconstructing. Hormones associated with sleeping are even thought to help prevent certain cancers. Try aiming for at least 6-7 hours of sleep at night and you’ll feel rested and ready for the day.

6. De-Ice and Anti-Ice Your Stress

      If you have ever flown in the dead of winter through Detroit Metropolitan Airport, you know that your plane may go through a strange ritual before take off. The airport attendees first come out to de-ice the plane – meaning they come and take all the ice off the plane so it doesn’t cause a problem during your flight. They then anti-ice the plane – making so the ice does not reappear while in flight. We can go through the same ritual ourselves if we find our lives are getting quite stressful.

      Stress can cause a world of trouble to ourselves and those around us. Try de-icing and anti-icing your stress with these quick tips. De-Icing: First, write down everything that is causing your stress right now. Then, cross off the items that you have absolutely no control over. No use stressing over it if it won’t make a bit of difference. Next, prioritize the items that are left – the most important to address right now down to the least. Finally, tackle the list from top to bottom as best you can. Anti-Icing: Now that you have a plan in tackling your stress, do this every day. Make time in the morning to make your list and go through it. This will help you tackle what’s important for that day and keep you focused.

7. Balance – Food and Life

      Finding a good balance on your plate is just as important as finding a good balance in your life. I always tell my clients to get a rainbow on their plate to get the best variety. Adding a balance of fruits and veggies, grains, dairy, meat & beans, and a little bit of healthy fat to your diet can go a long way to fuel your body and provide the vitamins, minerals, and other vital compounds it needs.

      Finding a good balance in your life involves a little bit of planning as well. If you work in an office, leave the work there when you come home. If you work from home, set specific hours and stick to those hours. When you’re home – be home. Be with the ones around you at home or elsewhere and contribute. Schedule time for sleep. A regular sleep pattern is the best way to rejuvenate and start the day.

8. Go With the Grain

      Whole grains are a great source of vitamins, minerals, antioxidants and other nutrients. Whole grains are also a great source of fiber and many are enriched with folic acid – which may help prevent against birth defects, heart disease and certain cancers. Often, grains are eliminated from the diet because of inaccurate information in the media. However, not only do grains provide the above nutrients, they are also one of our main energy sources. Grains and other carbohydrates provide the fuel for aerobic activity and produce the only fuel for the brain!

9. Laughter is Exercise – It’s like running on the inside!

      Every day, I turn my computer on and open my homepage – My Yahoo. I have it set to update a new cartoon every day. While my favorites are The Longhorns, Wizard of Id, Garfield, and Frank and Ernest, I’ll take whatever funny comes my way. Why? It’s my extra dose of daily exercise. Laughing causes our blood pressure and pulse to increase. It oxygenates the blood, stretches muscles throughout the body and increases our breathing. Some scientists say it is the equivalent to a mild workout. Want to add some umph to your daily routine? Add movement to your laughing routine. While laughing burns about 50 calories in 10-15 minutes, I wouldn’t swap it out for you regular activity routine yet. It would take about 12 hours of constant laughing to burn off one pound!!

Starting with just one of the above tips will get you going in building a healthy lifestyle. If you are already following these tips, what 10^th tip would you recommend? Share your healthy living tip with us in the comment section!

Crossing the finish line for the 1/2 Marathon 2006.

My goal for this year is to run the 10K here in Traverse City on Memorial Weekend – yep two short months away. However, it is just my stepping stone to the 1/2 Marathon in May 2011 that I will be running with a friend from school. I ran it before and I have every confidence that I will be able to again (as long as we can get in to it!!).

Signing up for a race is a great way to kick your exercise and nutrition into gear. There are multiple free training programs out there to use as well as nutrition guidelines. Not a runner? Neither am I! Hated it growing up and hate it now. However, I do love the way I feel after a good training day. Like today, we were sweating like crazy and muscles were burning, but it will all be worth while when I cross that finish line.

This past Saturday was our third weigh in with the Fit For You Weight Loss Challenge. Before weighing in, they had us throwing medicine balls against the walls, lunging back and forth across the room, hitting Big Foot tires with sledge hammers, and squatting with kettlebells. It was fantastic and a great way to finish out the training week. Along with following a structured meal plan – which in no way leaves you hungry for more food, I am now down a total of 14# in two weeks!! Yes, two weeks!

For those of you who don’t know where to start with you exercise, contact a personal trainer to get the basics – and good form – of a simple work out. Add some cardio exercises like treadmills, elliptical machines, or go outside and take a walk around your neighborhood or local park. If you don’t have access to a trainer or equipment, use a race training guide for beginners. There are plenty of resources out there for Couch to 5K/10K/1/2 Marathon and so forth. They start you out small and gradually work up while giving you rest days. As for nutrition, contact a local dietitian in your area by going to www.eatright.org and clicking on the “Find a Registered Dietitian” link.

Make a pact with yourself and write it down. Challenge yourself to do something like walk 1-2-3 miles daily or eat at least 5 servings of fruits and veggies daily and do it for 3 weeks straight. Once you get into the habit, you will see how much easier it is to fit it into your daily routine. If you’d like to share your one goal with one or more persons you will find your motivation increasing.

Good luck everyone and see you at the finish line!!

Take family meals outside and give TV a break. There's nothing to lose but a half hour of news. Photo courtesy of www.readersdigest.com.

Growing up, I remember eating dinner as a family every night – Sunday through Saturday. Because our dining room was basically connected to the living room, we could watch tv while we were eating and as a child that was the best thing in the world! Eventually, as my sister and I got older, the tv was moved to the family room and we had to stare at each other while we ate. At the time, I didn’t see the point. We lived together so we could stare at each other whenever we wanted. But as I look back, I can see what my mom was doing. By taking the tv away, we started communicating more at dinner. Checking in with each other to see how our days went. If I was struggling with a math technique that day, dad would offer to help after dinner. This was also a time for us to just be together. Enjoying each other’s company and sometimes laughing so hard we cried when mom tried to tell us some of the jokes she heard that day.

Today in the US, we see a growing trend of busier lives, children on their own, and less family time. As a Registered Dietitian, I hear many clients talk about less time to shop, less time to cook and less time period. Along with less time usually comes less money. There is no money to eat healthy, eating at fast food is cheaper and quicker, and sometimes my clients just don’t like to cook. When they talk of their families, it is usually in a stressed tone as they aren’t quite sure what their kids have been up to and they feel their spouses aren’t taking their share of the responsibility.

Eating dinner together doesn’t have to feel like moving mountains. My parents’ commute from work was at least 45 minutes – one way. My sister and I were 4 years apart and so had different schedules for after school sports and activities. We lived in the middle of nowhere so finding a neighbor to help “carpool” was a bit tricky. However, despite all of this, we made it work. Here are some benefits of bringing the family back to the table:

• Syracuse University studies show that eating together as a family is associated with happier marriages, improved children’s health, and stronger family ties.
• Family meals can hone a child’s social skills and teach them table ettiquette and good manners.
• Dining together makes for healthier eaters. Kids who regularly eat with their families tend to have healthier eating patterns. They consume more fruits and vegetables and fewer fried foods, sodas, and saturated fat than kids who don’t share family meals, says the American Dietetic Association.

If fitting a family dinner into your schedule seems impossible, just try one day. Set one day a week with your family that you will all sit down and eat dinner together. One day is all it takes to start a trend. If you don’t have time to cook, look to restaurants that provide healthier options for take out. You’ll soon see that once you make the time to sit as a family you’ll be able to make the time for preparing the meal with your family.

So on this National Registered Dietitian Day, my advice is to make an effort and bring the family back to the table…!

Photo courtesy of www.balanceofgoodhealth.com.

By Alexa Powell, Forever Wellness Intern

I was sitting down to have lunch with some friends a week ago and something in our conversation stuck in mind. The question that kept whirling around the table was “How do I lose weight the fastest before leaving for vacation”? With spring break right around the corner that question seems to come up a lot in conversations. I really just had to sit back at one point and listen to all these crazy ideas of what people are willing to do to try and shed pounds fast. Of course I stuck to my guns when they asked me what I thought though, and I said that they should all just eat healthy. What happened to just eating healthy and sensibly, so that you maintain a healthy weight and actually keep unwanted pounds off?

I think in this passage then it is important to recognize and talk a little bit about eating healthier and making wise choices when it comes to one’s own diet, since spring break is coming up and since March is known to be “National Nutrition Month.” I believe one of the most crucial things to remember about eating healthy is that it is not something that should just be done for a month or even two months, but that it should become a way to live. It needs to be a lifestyle, not a fad. One of the things I have heard many become guilty of is skipping meals and instead, doing something like taking a couple diet shakes a day. This is not a good way to start making healthier choices. The only thing this is going to do is make you feel starved, slow down your metabolic rate, which could cause numerous health issues, and most likely make you want to eat more when you finally do sit down to eat. Don’t starve yourself. Your body will thank you for the good, regular nutritious foods you put into it. You need that fuel to keep you going in your daily activities, especially if you are doing moderate to vigorous workouts most days. The body needs food to burn off calories. There are many other things you can do to stay healthy:

A big thing to remember that people often can forget is to drink enough water daily, meaning at least eight cups of water. Water is your friend. It may be good to purchase a water bottle that you can keep refilling throughout the day, because it should be your new accessory. One constantly needs water to keep hydrated and to help digest food properly, so plan on carrying water around with you everywhere.

Vegetables should be prominent in your diet. They fill you up and you can never go wrong with greens, like romaine lettuce, green peppers, celery, broccoli, etc. Vegetables are very versatile, because they are great cut up as a snack between meals, and are great served with a meal. It is also a good idea to include colorful vegetables in your diet, like orange, red and yellow peppers. All vegetable types are a wonderful asset to the diet, because not only are they low in calories, but they provide you with numerous healthy nutrients.

I think that when trying to shed pounds or eat a bit healthier it is important to not immediately cut all foods from your diet. One thing many do is cut out carbohydrates like bread, pasta, and rice. But you really don’t need to do that. One can still have these types of foods, it is just important to make good choices. Instead of having white bread, choose whole grain wheat bread, and eat it in moderation, meaning a serving or a slice of the bread.

Really, you can still eat, lose weight, and be healthier! No one needs to go to extreme dieting fads or quit eating to lose weight. It is about balance and moderation, and changing to make a healthy life-style. Losing a few pounds the right way will take time, but when done in a healthy way the weight lost is more likely to stay off in the long run.

Tomato photo provided via Flickr from naruo0720.

Growing your own fruits and veggies can be a very rewarding experience and leave more room in your pocket. When you plant the seeds, you can’t just leave them alone. You have to water them, possibly fertilize them. Some even believe that talking to them helps them grow as you dispell carbon dioxide as you speak and this is what plants love. It is a great thing to see a flower on a tomato plant that you have so diligently cared for and know that in just a few days that flower will turn into the fruit of you labor. A beautiful, bright, shiny red tomato that tastes just that much better than if you had purchased one from the store.

Some gardens can be acres big with corn stalks and pumpkin patches, while others are a small window sill pots with fresh herbs. Last year, I used a coconut grass liner in an iron basket and attached it to my apartment balcony. In the small 1′x3′ basket, I was able to grow tomatoes, green peppers, cilantro, basil, and a couple flowers for more color. It was easy to take care of and pretty to look at through the window.

The best part of growing your own fruits and veggies is that you have them for a full season and you can use the overflow for canning or meal freezing. For example, with tomatoes you can make your own tomato paste, sauce, canned tomatoes. You can also double up on some recipes and preportion them into freezer safe containers for a taste of summer during the colder months!

Photo courtesy of www.babiestoday.com.

The best place to learn to eat healthy is when you are young. Children are very open to trying new things without fear – moreso than adults are! When you are just starting out with adding foods to your new baby’s mealtimes, start with veggies. This will start their love for them. If you start with fruit, their sweet taste buds will develop first and you can forget the veggies after that.

As toddlers and elementary aged children grow, they need a variety of nutrients to build strong and healthy bodies to play. Encourage fresh fruits and vegetables as healthy snacks and keep them out for kids to get themselves. This allows for a bit of independence for them but with a bit of control for you of what they eat.

Once they are exposed to these foods, you would be surprised at how they grow to prefer them over salty snack foods and candy for snack time. And remember, you are still their role model…If they see you scrunch your nose at your brussel sprouts they will, too!

So what’s your take on nutrition from the ground up? Think of all the ways you could begin with a fresh start. Go back to basics.  Develop that healthy balance of fruits and veggies, protein, breads and cereals, dairy, and fat. Start from the ground up!

"Detroit Metro Airport" Flickr photo provided by Philosopher Queen

This is my favorite part of the McNamara Terminal at Detroit Metro Airport … the tunnel under the runways between A Terminal and B/C Terminals. The colors are constantly changing and they play a variety of sounds/music as you walk through. A very peaceful and relaxing setting in an otherwise fast-paced, hustle and bustle environment.

I was thinking of this spot on my recent trip back from San Diego. For two reasons – 1)what a peaceful and relaxing environment; and, 2)the people movers on both sides of the tunnel.

When we’re at the airport, we aren’t necessarily thinking about making healthy choices. We’re rushing from gate to gate, hoping the planes won’t leave without us. If we’re lucky, we can grab a quick bite to eat in between flights. There are some slight changes one can make to be a bit healthier on the runway…

If your connecting gate is a mile and a half away from where your landing gate is (oftentimes the situation at Detroit), it can be quite stressful thinking of how to get there in time. I usually try to put a bit of a cushion in my layovers. This way I don’t feel rushed and I can walk over to the gate without having to use the people movers. If your flight was delayed two hours and cuts off your layover time, use the people movers and walk fast. Unless the terminals are not connected, try to avoid the transporter. If you have to take it, stand up for your ride.

Airline Meal image from www.insidesocal.com/bargain/AirplaneFood.jpg

New airline food policy:  

Concerned about airport/airline food? Bring your own fresh fruit, sandwiches (without condiment), snacks with you. As long as they don’t have paste, gel or liquids they are ok through security. When through the gate, you can purchase bottles of water to sip while waiting for your plane. Once on the plane, you can ask for bottled water at no cost. Unless you are in first class, it’s highly unlikely they provide meals to you except for transcontinental flights. However, they do have some snacks and/or sandwiches you can purchase inflight. Delta, for instance, offers a nice fruit and cheese plate for $6. You get fresh fruit, walnuts, a couple different types of crackers and a few slices of differing cheeses. Not too heavy for a long flight and just the right balance for a healthy meal.

It is important to remember that while you are flying the altitude can lead to dehydration. Make sure to drink plenty of water before and after your flight and what you can tolerate during your flight.

Next time you happen to fly through McNamara Terminal at Detroit Metro Airport, take a walk through the tunnel…it’ll put a spring in your step!

That’s my Gramps and I love him. He will do anything for anyone in need if he can. However, he took Father’s words to the extreme this time. Father noted that oftentimes during Lent, people give up things. Sometimes struggling with their decision and not always successful. What he explained was that Lent is not necessarily a time to give things up but instead a time to give of one’s self. Of course, Gramps thought he was giving of himself by taking the burden from others of eating dessert…a sigh and a smile…

Why give up anything? Volunteer your time instead! "Volunteers Welcome" photo provided by naturemoms.com

There are many ways you can give of yourself. Here is a list of places for volunteer information:

• www.1-800-Volunteer.org including:
• The Points of Light Foundation & Volunteer Center National Network engages and mobilizes millions of volunteers who are helping to solve serious social problems in thousands of communities. Through a variety of programs and services, the Foundation encourages people from all walks of life—businesses, nonprofits, faith-based organizations, low-income communities, families, youth, and older adults—to volunteer.
• www.mentoring.org - Youth Mentoring
• www.mentor.org - Mentoring at-risk youth
• www.bbbsa.org - Big Brothers Big Sisters of America
• www.bgca.org - Boys and Girls Club of America
• www.ysa.org - Youth Service America provides volunteer opportunities for young people ages 5-25
• www.redcross.org - American Red Cross
• www.habitat.org - Habitat for Humanity
• www.kab.org - Keep America Beautiful – Beautifying America by focusing on litter prevention, beautification and community improvement, and waste reduction.
• www.takepride.gov - Take Pride in America – Helping preserve our nation’s landmarks.
• www.nature.org - The Nature Conservancy
• www.wish.org - The Make-A-WishFoundation
• www.specialolympics.org - Special Olympics
• www.toysfortots.org
• www.ala.org - American Library Association
• www.homeaid.org - HomeAid is a leading national non-profit provider of housing for today’s homeless. Founded in 1989, the organization has built housing for more than 60,000 men, women and children.

Your local community education center may have community projects you can join and be a part of. You can volunteer at a school, hospital or nursing home. Help out at your local food bank or soup kitchen. Students can do volunteer work through their universities on Spring Break. If you would like to take it to a larger level check out Americorps (http://www.americorps.gov/) or the Peace Corps (http://www.peacecorps.gov/).

So instead of thinking what you will give up this year, think of what you can give this year. Imagine the impact you could make in 40 days…

The hectic holiday season has come to an end. Hopefully this means most of us can get back to our daily routines and put a stop to the insanity that has been running our lives for the past few months. Whether you where good or bad over the holidays, let’s make it a goal to get back into the routine of being active! It’s February, and with Valentine’s Day right around the corner, why not be active with your loved one! I understand you and your significant other may be at different fitness levels but that doesn’t mean you can’t work out together! There are a number of reasons to give it a try.

Couples these days spend more time apart then together; whether it’s because of our careers or other responsibilities we have throughout the day. Working out with your significant other is a good way to spend quality time together, quality time that could grow into a common interest. The possibility for new, unique activities is endless and keeps things exciting. You can never have too much in common.

Everyone likes to receive praise and motivation; and there is no better motivator then praise from your significant other. Working out together fosters an environment in which you can compliment and motivate one another. In fact, it’s been proven that couples who workout together have a healthier more well rounded relationship.

So how do you get started? Well, you could sign up for classes together. Try to find something new and exciting for both of you. Do cardio that allows both of you to work out at your own intensity, spinning classes are great for this. Do your cardio side by side and encourage each other along the way. Another great option would be to hire a personal trainer, preferably one experienced in training two or more people at a time. Even if you are both at different fitness levels, a good trainer can customize a workout for the two of you, as well as help you keep things fresh and interesting during each workout. Start enjoying the great outdoors together! Living in Northern Michigan we are blessed to have a multitude of outdoor activities available to us. Geocaching, hiking, canoeing, recreational cycling, rafting, and camping are just a few examples.

In short, get out there, get moving; and start creating a more active lifestyle for the two of you!

Okay, Christmas has passed and the New Year is here. The bright lights have been taken down and the decorations have been put away. The excitement seems to be over, and now we are left with a bunch of white fluffy stuff that covers our lawn, keeping us inside. Often, after the New Year, it’s normal to feel a little slumped because of the lack of excitement. The change of season and lack of sunlight can start to take a toll on some and could cause a form of depression called, Seasonal Affect Disorder (SAD). This form of depression most commonly starts when winter kicks off. Symptoms include having decreased energy and concentration, decreased interest in work and other activities, social withdrawal, increased appetite, and increased sleep.

Many people may be affected by this disorder on various levels, and many people are especially affected in the state of Michigan where on average the account for sunny days is far less than that of California. But there are two ways to help increase ones mood and energy levels when these symptoms start up. One important thing to do is to try and get outside, even if it is overcast! Even though the sky may appear gloomy and be cloudy, a cloudy sky still will give a person more light than they would get from a light box. Plus, the fresh air may make you feel better. If going outside is not an option, due to a blizzard or whatever reason, then it may be wise to look into other treatments, such as light therapy. For this, you just sit a couple feet away from a specialized light box, so that you get exposed to a stream of specialized bright light. This kind of therapy is used to portray outside light and can cause positive changes in the brain’s chemicals that are linked to one’s mood. By exposing yourself to light you can increase your level of serotonin, a chemical located in the brain which is a neurotransmitter. Increasing your level of serotonin can help your overall mood.

Another option that may be helpful for some is to consider taking a melatonin supplement. In the winter season, our natural hormone melatonin, which plays a part in our sleep patterns and also our mood, can be disrupted from the change of weather. By taking a melatonin supplement you may be able to make up for that disruption. Before taking any supplements it is best to talk with your doctor first and assess your situation.

SAD is becoming more and more common among many individuals, and there is no reason to ignore it. By addressing it, you can normalize your mood and get your energy level and motivation to a more steady level throughout the year.

Every year, we all make resolutions. Some of these resolutions involve our finances, our jobs, or even our health. But no matter what are goals are, most of us fail. Why is this?

As we close in on 2009 and approach 2010, let’s explore one of the reasons we fail at our resolutions: we go at it solo! There is something to be said for “strength in numbers” and this even applies to living a healthy lifestyle. This year, when you are coming up with your list of things to do differently in 2010, find a partner in crime, or multiple partners in crime for that matter! By finding others who share your New Year’s goals, you will find others to motivate you, to inspire you, and to keep you accountable. If you can put together this “fitness crew” of sorts, you will have a much better chance of reaching your goals, plus, you might actually enjoy your time working out or cooking up healthy meals more with others around!

So where do you find these crew members to help you with your New Year’s goals? Friends and family are a good place to start. Also, if you are having a hard time finding others who share your goals, check with your gym or a trainer that you know to set you up with others. Another great idea is to post a status update on Facebook asking your Facebook friends to join you with your goals. There are a lot of people this time of year that might have the same aspirations for 2010 that you do, you just have to find them.

Over the years, I have seen many people make their New Year’s resolutions come true; hopefully this year is your turn!

 Happy New Year!