“New Year, New You: Simple Wellness Habits That Stick"
Mini Habit Challenge: Try the “2-minute rule” for fitness & mindfulness.
“If it takes less than 2 minutes, do it now.”
Fitness meaning: Don’t wait for the “perfect workout.” If you can do a tiny movement right now, do it.
- March in place for 2 minutes
- Sit-to-stand (from a sturdy chair) 2 minutes
- Wall push-ups 2 minutes
- Seated leg kicks 2 minutes
- Walk to the mailbox and back (or to the next room)
- Stretch shoulders/neck 2 minutes
✅ Why this helps: It reduces procrastination, builds routine, and keeps people moving on low-energy days.
“Just start for 2 minutes.”
Fitness meaning: Commit to moving for only 2 minutes. After 2 minutes, you can stop—but most people keep going once they’ve started.
“Let’s just move for 2 minutes. If your body says stop, we stop. If you feel okay, we’ll keep going.”
✅ Why this helps: It lowers anxiety and fear of pain or overdoing it. It feels safe and controlled, which is important for many seniors and disabled adults.
Important safety reminders (especially for seniors & disabled adults)
- Use a stable chair, not a rolling one.
- Keep movements slow and controlled.
- Stop if there is:
- Aim for “comfortable effort” (you can still talk).
FOR FAMILY
New Year, New You, New Smoothie?
🥤 Easy Energizing Green Smoothie (1–2 servings)
✅ Ingredients
- 🥬 1 cup baby spinach (fresh or frozen)
- 🍌 1 banana (ripe = sweeter)
- 🍍 ½ cup pineapple chunks (fresh or frozen)
- 🥣 ¾–1 cup milk or milk alternative (milk, almond, oat, or lactose-free)
- 💧 ½ cup water (optional, for a thinner smoothie)
- 🥜 1 tablespoon peanut butter or 🥄 1 tablespoon Greek yogurt (for protein)
- 🌰 1 teaspoon chia seeds (optional for fiber & energy)
🧑🍳 Simple Steps
- 🧼 Wash hands and rinse spinach (if using fresh) ✅
- 🥤 Add liquid first into the blender (milk + water) 💧
- 🥬 Add spinach 🟢
- 🍌 Add banana + pineapple 🍍
- 🥜 Add peanut butter or 🥣 Greek yogurt 💪
- ⚡ Add chia seeds (optional) 🌰
- 🔄 Blend 30–60 seconds until smooth
- 🥛 Pour into a cup and enjoy right away 😋✨
🌟 Helpful Tips (for safety & ease)
- 🧊 Use frozen fruit for a colder smoothie without needing ice ❄️
- 🥤 If it’s too thick: add a little more milk or water 💧
- 🍯 If it’s not sweet enough: add 1 teaspoon honey (optional) 🍯
- 👵 For easier digestion: use Greek yogurt or lactose-free milk 💛
💚 Why it’s great for energy
- 🥬 Spinach = vitamins + iron support 🌿
- 🍌 Banana = natural energy + potassium ⚡
- 🍍 Pineapple = hydration + gentle sweetness 💧
- 🥜/🥣 Protein helps keep you full and steady 💪
FOR COMMUNITY
2025 Holiday Blessings Program Recap
Faith and Family CARES’ 2025 Holiday Blessings Program was a great success! 🎉✨ We were honored to partner with First Ward Community Center in Saginaw to bless a truly deserving family of six with gifts during the holiday season 🎁❤️👨👩👧👦. A heartfelt thank you to all of our individual donors and corporate sponsors for helping us spread peace, love, and joy throughout our community this past holiday season 🕊️💚🎄—your generosity made a real difference! 🙏🏽😊
Upcoming Events
February 2025: Valentine Bake Sale Fundraiser @ Faith & Family Headquarters 2/11-2/13
February 2025: CARES Volunteers @Eastside Soup Kitchen, Saginaw, MI 2/20
Register to volunteer with us!
Join the Family by donating and show your support today!
FOR LIFE
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
Credits:
Created with images by Sitti - "Snowy forest path in winter sunlight" • miss irine - "Elderly woman exercises with elastic band at home.,Senior patient physical therapy with personal trainer.,Woman helps old lady with resistance band.,Elderly people fitness at home with coach.,Happy" • Centric - "Relaxed mature man is enjoying a healthy green smoothie while reading a book at home"