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4 Must-Have Habits to begin in 2020

4 Must-Have Habits to begin in 2020

When we say goodbye to motivation, we say hello to ACTION! And small habits are going to push us along long after the motivation has left. The things we do daily have the greatest power and matter the most.

Here are Registered Dietitian Annessa Chumbley’s 4 must-have habits for 2020.

  1. Eat a cup of blueberries daily.
    Blueberries are brain-protectors and memory-preservers. They are naturally fat free and just have 42 calories per cup. While low in calories, blueberries are a good source of fiber and an excellent source of vitamin C. This time of year, they come to us from the county of Chile in South America, the world’s largest producer of blueberries. Find them in organic too! Get more information and recipes at, and follow them on Instagram at @FruitsfromChile.

Blueberry Breakfast Bread:
Crispy Chicken Thighs with Blueberry Sauce:
Savory Blueberry Bread:
Blueberry Oats:

2. Eat More Veggies
Birds Eye provides delicious, healthy meals and sides that are easy to buy, store, prepare and serve. They are great by themselves or used in many recipes, like Chicken, Cheddar, Broccoli and bacon tots the whole family will love.

You can find all birds eye product at retailers nationwide such as AmazonFresh and Target. Go too for more information.

3. Eat a Serving of Prunes Daily
Eat a serving (which is 4-5) of prunes a day! Think of them as your personal digestion-helper. 3 grams of fiber, as well as sorbitols, and polyphenols, which act as antioxidants. And all for under 100 calories. They are great for your gut. Thanks to California’s world renown growing conditions, they are sweet, plump, juicy, and they retain they retain their moisture well. And the taste – they are like candy, naturally! So use them as your on-the-go snack. Get more information and great recipes at

Soft and Chewy Granola Bars
by Annessa RD
1 cup prunes
1/2 cup unsweetened natural peanut butter
1 egg
1/2 cup unsweetened coconut milk (from a carton)
1/2 teaspoon kosher salt
1 1/2 cup quick cooking oats
1/4 cup sunflower seeds
1/2 cup sliced almonds
3/4 cup dark chocolate chips

  1. Preheat oven to 350º. Spray an 8×8 pan with nonstick cooking spray (or, line it with parchment paper).
  2. In a food processor, add prunes. Process until dates are chopped into small pieces. (this will take about 20 seconds). Add egg, coconut milk and salt, and process again until creamy. Use a spatula to scrape down the sides of the food processor and make sure everything gets incorporated. Add peanut butter and blend/process only for a second.
  3. Pour mixture into a bowl (scraping down the sides of the food processor again, so you make sure you get everything), and add quick oats, sunflower seeds, sliced almonds and chocolate chips. Stir until everything is evenly mixed together.
  4. Spread mixture into the pan, and spread it even with a spatula. Bake for 30 – 35 minutes. Remove and let fully cool, then cut into 12 bars. Store in an airtight container.
  5. Drink a Cup of Herbal Tea Daily
    Drinking a cup of herbal tea daily helps life slow down, and offers many benefits. You’ll fall instantly in love with TAZO – their Exclusive Foragers Edition teas which officially launched just a few months ago exclusively at Target. They offer a flavor journey across the US, with four teas inspired by each region of the country. Get more tea information at

4. Drink more tea – Forager Edition Teas:
• Elderberry Blackberry: inspired by New England, dive into a blend of tart elderberry and notes of sweet blackberry

• Juniper Mint Honey: inspired by the Rocky Mountains, renew with a fresh blend of bright juniper berries, mint & notes of honey

• Prickly Pear Cactus: inspired by the Southwest, delight in refreshing prickly pear flavor and tart hibiscus flowers

• Wild Apple Sarsaparilla: inspired by the Midwest, savor a slightly sweet blend of warm sarsaparilla and crisp wild apple

Facebook: Annessa Chumbley, RD


Hamilton County’s ‘Wellness Unit’ part of nationwide effort to improve mental health among officers

NOBLESVILLE, Ind. (WISH) — An initiative to improve employee well-being at the Hamilton County Sheriff’s Office is among a spate of efforts across the nation to address mental health concerns among officers.

Sheriff Dennis Quakenbush announced the department’s new “Wellness Unit”  — devoted to the physical, mental and spiritual health of its deputies, correctional officers and civilian employees — Friday in a Facebook post.

“Our guys really care about the public,” he said Monday in an interview with News 8. “When you see somebody who’s injured or victimized, it really impacts us… We’re only human.”

The Wellness Unit launched in January with funding approved by county council members and commissioners.

Appointments are held off-site at undisclosed locations to protect the privacy of employees. Supervisors are not briefed on which employees seek counseling or what they discuss during sessions.

Information gathered during counseling sessions will not be used to demote or discipline employees, and will only be disclosed if required by law, including when somebody poses an immediate danger to themselves or others.

The department’s entire staff will receive training related to suicide prevention, post-traumatic stress disorder (PTSD), depression, critical incidents, addiction, mindfulness and officer wellness, the sheriff said.

Nearly 1 in 4 police officers has thoughts of suicide at some point in their life, according to the National Alliance on Mental Health (NAMI); the suicide rate for police officers is four times higher than the rate for firefighters.

Years of daily exposure to stress, trauma and tragedy can have other devastating consequences if appropriate coping skills are not developed, according to Susan Sherer-Vincent, a licensed clinical social worker, certified alcoholism counselor and licensed marriage and family therapist involved in launching the Wellness Unit.

“Think of the hurricanes that come in, in Florida, and think of the palm trees where they bend,” she explained. “But then, what happens afterwards? They go back up. That’s called resilience. We want our officers to bend, not break.”

Until approximately 3 to 5 years ago, officers were often conditioned to “pull [themselves] up by the bootstraps and go to the next call” instead of addressing personal struggles, Sherer-Vincent said.

Cultivating resiliency can be difficult within a law enforcement culture that equates mental health challenges with “weakness,” she said.

“[Officers] are trained to have the warrior mentality,” Sherer-Vincent told News 8. “Truly, they would have been made fun of [in the past for seeking counseling].”

She compared strong, silent officers with underdeveloped coping skills to California’s famed redwood trees.

“They’re pretty sturdy. But what would happen if you took an ax and hit those every single day, day after day, for years? They would eventually fall,” she said.

Quakenbush credits his wife, church and non-law enforcement friends with providing “a really good support system.”

“But sometimes, you need a professional,” he said, urging employees to “talk through” negative emotions instead of turning to alcohol and other substances for temporary relief.

Several internal cases that resulted in disciplinary action during his year-long tenure as sheriff may have been prevented with wellness-focused intervention, Quakenbush said.

He was unable to comment on personnel matters. 

Sources within the department indicated some of the cases involved employees with substance abuse issues that had escalated over time, possibly as a result of work-related stress that had gone unaddressed. 

“I wouldn’t say that [disciplinary action] was happening often,” Quakenbush told News 8. “But seeing it happen and knowing that we probably could have done something about it made it impactful and something that we wanted to make a priority.”

Hamilton County announced its Wellness Unit days after New York City police officials revealed plans to hire a team of psychologists to combat a spike in officer suicides.

On Feb. 13, Indianapolis police officials said they planned to swear in the department’s first full-time therapy dog by the end of March.

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