Weight Loss Recipes

If you’re like millions of Americans, your New Year’s celebration ended with a resolution to lose weight in 2023. Making a commitment like this is a great first step toward a healthier and happier you. But we all know that setting a goal is far easier than actually making it happen. Staying on track and maintaining weight loss can be quite challenging. But you can do this!

Here are 10 tips to make it easier to stick with your weight loss resolution this New Year and beyond:

1. Drink Up

Hunger and thirst are easily confused, so stay hydrated. But don’t make the mistake of drinking your calories. Opt for water. If you feel like you need a flavor boost, add fresh fruit slices, a few squeezes of lemon, or some sprigs of mint leaves.

2. Snack Mindfully

It is all too easy to derail an otherwise flawless diet by overeating at snack time. Be mindful of your snacks. Opt for fresh fruits and veggies, lean proteins and healthy fats. Make sure your choices serve up nutritional value and will keep you satisfied until your next meal.

3. Sleep

Studies show a link between sleep deprivation and excess pounds. Getting enough sleep will make it easier to make clear-headed, healthful choices throughout the day.

4. Jumpstart Your Weight Loss

Studies show that early weight loss is a predictor of long-term success. Look for programs that keep you motivated like Nutrisystem. Our Uniquely Yours Max+ program includes a special Fast 5 week to jumpstart your weight loss in the first seven days.

5. Eat Small

Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. Schedule meals every two to three hours, six times a day.

6. Get Moving

Exercise doesn’t have to be daunting! Get started with 10-minute sessions, three times a day. Movement sets your metabolism in motion so make sure it’s a consistent part of your weight loss efforts.

7. Eat Out, the Healthy Way

Restaurant portions can be monstrous. Set aside half the meal and save it for later. Avoid menu terms like “breaded,” “fried,” “crispy” and “smothered.” At buffets, fill your first plate up entirely with greens before moving on to other options. Try these simple tricks for dining out in slim-down style!

8. Embrace Setbacks

Sometimes diets get temporarily thrown off course by a missed workout or a second slice of birthday cake. Rather than throwing in the towel entirely, view the setback for what it really is, a temporary misstep.

9. Be Accountable

Keep a food and exercise diary to reinforce good habits. Log food, drinks, activity, weight and more to stay accountable. Try Nutrisystem’s FREE online tracking tool, the NuMi app, which makes logging simple.

10. Don’t Go It Alone

We know that losing weight isn’t exactly a cakewalk. But it doesn’t have to be impossible. If you haven’t already, check out Nutrisystem’s weight loss plans, which have been developed by experts to make it easier to lose weight and live healthier. We even have a Partner Plan so that you and a family member or friend can tackle your goals together!

If you are already on the Nutrisystem program, take advantage of our Weight Loss Coaching services. Our coaches are standing by to help answer all of your questions about Nutrisystem or weight loss in general. Sign up for the Nutrisystem newsletter so you can get recipes and fresh new weight loss tips from our experts delivered right to your inbox. Visit The Leaf Weight Loss Blog daily to get the latest nutrition and fitness tips, plus hundreds of healthy recipes that fit with your plan.

With the right attitude and the right tools, you can make 2023 the year you finally lose the weight for good. Get started with Nutrisystem today! >

The post 10 Tips for Sticking with Your New Year’s Resolution appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/10-tips-for-sticking-with-your-resolution/

When it comes to losing weight, it isn’t about just what you eat … it’s also about how much you eat.

Of course, certain foods and nutrients can help you feel satisfied and control your appetite: healthy fats from nuts; fiber from fruits, vegetables and whole grains; protein from eggs, beans and meat. That’s why many Nutrisystem meals and snacks are loaded with both fiber and protein.

But even “good” choices can sabotage your weight loss progress if you eat too much. For example, two tablespoons of almonds provides filling, healthy fats and about 70 calories. On Nutrisystem, that amount counts as one PowerFuel. But if you snack mindlessly on them, the calories in almonds add up: One full cup of whole almonds is 828 calories.

This can be the difference between eating an amount that helps you stay full, energized and on track with your weight loss versus an amount that causes your “healthy” snack to lead to weight gain.

The problem: We’re really bad at estimating portion sizes, so we have trouble controlling them. Studies show that when we don’t measure, Americans correctly guess the size of a portion only about half the time. And we’re especially bad at estimating portion sizes when it comes to snacks and sweets.

That’s why portion control is the cornerstone of Nutrisystem: The meals and snacks we send you are perfectly portioned so you know exactly how much you’re eating, and know it’s an amount that’s helping you progress towards your weight loss goals.

But when it comes to your grocery add-ins and Flex meals, portion control is essential. Use these six tips to keep all your other portions under control and stay on track.

1. Measure and store foods in healthy portions—before you’re hungry.

When you’ve got an appetite, you may want to grab something and eat it—fast. Measuring out portions in advance can help you be sure that those two tablespoons of almonds don’t balloon into a half-cup or more: You can simply grab the bag or container where you’ve pre-measured the snack you want, and you’ll know how much you’re eating.

This can be especially useful for foods that you know you tend to binge on: If you buy a block of cheese and know you tend to eat a bunch of it when you’re feeling snacky, flip it over and look at the nutrition label when you get home. If it’s got 16 servings, cut the block into 16 servings right away, then put those in containers or bags. Or if you tend to grab a bunch of sandwich cookies, consider pre-portioning the entire package into servings as soon as you get home. That way, when you do snack, you can grab a serving that you know fits your plan.

The Nutrisystem Grocery Guide can help you determine what those healthy portions should be, so you can load your cabinets and refrigerator with pre-portioned snacks and ingredients that fit your plan. You can also chop up some non-starchy vegetables which are unlimited foods—like cucumbers, carrots and bell pepper slices—so you’ll have tasty, pre-prepared snacks that you can eat in big portions.

All this snack prep has a bonus: Research shows that more time spent prepping food in the kitchen is highly correlated with eating a higher-quality, nutritious diet—and with better health outcomes!

2. Buy pre-measured portions.

Don’t have time to pre-measure everything? Take advantage of pre-portioned options. Smaller bags of chips and crackers, 100-calorie packs, or other pre-portioned foods can help you keep track of how much you’re eating.

Nutrisystem IS a big help here: Our snacks, like the Chocolate Chip Cookies and White Cheddar Popcorn, are already pre-portioned, so you can eat the entire package and feel satisfied while staying on plan. No measuring needed.

3. Use your hands to help.

Sometimes the serving size on a label—or even the amount listed in the Grocery Guide—can be confusing: How much salmon is in three ounces? How much tuna is in a half-cup?

If you don’t have a food scale or measuring cups/spoons handy, you can use your hands or common household objects to help you estimate the proper portion size. Check out the infographic below for some common examples:

4. Don’t eat directly out of a full-sized bag or box. Use a plate or bowl.

If you can’t eat from a package where the whole contents is equal to one serving, don’t eat out of the bag or box. It’s tough to know how much you’re eating, and easy to be carried away … as anyone who’s lounged with a bag of chips can tell you.

Instead, measure the portion onto a plate or into a bowl before you sit down to eat. That way, you won’t have to rely on your willpower to stop—you can clean your plate and know you’ve eaten a healthy portion that fits your plan. 

5. Pair a salty snack or sweet treat with an unlimited food.

If you love eating in large quantities, try pairing a healthy portion of a salty, sweet or fatty food you crave with another unlimited food, such as carrot sticks, slices of cucumber, green pepper slices or broccoli florets. These foods are unlimited because they’re filled with nutrients your body needs without many calories. By combining these two types of food on a single plate, you’ll get to eat some of the food you love, and eat the volume that will fill you up.

6. Figure out what you’re really craving. Eat a portion of that.

If there’s a food you’re really craving—like a favorite ice cream, or a chocolate chip cookie, or a cheese-flavored snack that always hits the spot—Nutrisystem dietitians say you can actually go overboard eating other foods trying to avoid your food craving all together. You know the feeling. You really want a cookie, but you end up picking at other stuff—a pretzel here, a cracker there—and never really feel satisfied … but you’ve piled up a bunch of extra calories.

The solution, our experts say, is to give into that craving … with a controlled portion. If you’re really craving a specific food, measure out a portion that matches the Grocery Guide guidelines, and really enjoy it. That’s the beauty of Nutrisystem’s program: No food is off limits when eaten in the right portion. So savor that healthy portion, log it in the NuMi app, and stay on track to your goals!

The post 6 Portion Control Tips for Weight Loss and Healthy Eating appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/portion-control-tips-for-weight-loss/

Nutrisystem’s meals and snack are delicious all on their own; they’re simple to make and satisfying to eat. But if you have a little extra time in the kitchen, you can get creative with some Nutrisystem recipes using your favorite foods.

Try these 10 Nutrisystem recipes inspired by your favorite foods:

1. Apple Pie Blended Overnight Oats >

Dessert is perfectly acceptable for breakfast when you’ve got a smart and satisfying oatmeal recipe like this one. Trendy, tasty and totally weight loss-approved, these Apple Pie Blended Overnight Oats feature our Apple Walnut Oatmeal. They are a meal prep miracle that’s worth waking up for. Get the Apple Pie Blended Overnight Oats recipe here! >

2. Air Fryer Spinach and Sun-Dried Tomato Toasted Ravioli >

Nutrisystem’s Bistro-Style Toasted Ravioli makes pasta night easier than ever! Simply toss this frozen meal in your air fryer to turn it into a delectable meal that’s crispy on the outside, yet ooey and gooey on the inside. Add two of your four daily Vegetable servings to this popular Nutrisystem dinner by combining it with fresh spinach, chopped onions and flavorful sundried tomatoes. It’s a tasty combination that adds depth and deliciousness to this already amazing dish. Get the Air Fryer Spinach and Sun-Dried Tomato Toasted Ravioli recipe here! >

3. Meatball Stuffed Peppers >

These Meatball Stuffed Peppers are super easy to whip up, no matter how experienced you are in the kitchen. Even better, since you’re using our Meatballs in Marinara Sauce, you don’t have to worry about making them from scratch. Just fill up bell peppers, top with cheese and bake. That’s it! Get the Meatball Stuffed Peppers recipe here! >

4. Tuna and Avocado Pasta Salad >

Creamy avocado, our flavorful Classic Tuna Salad and crunchy cucumbers unite in a savory pasta salad that’s filling and flavorful. It’s a protein powerhouse that any seafood lover will crave at lunchtime. Get the Tuna and Avocado Pasta Salad recipe here! >

5. Air Fryer Crispy Chicken Sandwich >

This tasty Air Fryer Crispy Chicken Sandwich recipe is inspired by a fast food favorite. It all begins with the top-rated Nutrisystem lunch to make things quick and easy: The Grilled Chicken Sandwich. Get the Air Fryer Crispy Chicken Sandwich recipe here! >

6. Baked Lobster Mac and Cheese >

Lobster can make any meal fancy. Our homestyle frozen Mac and Cheese becomes a gourmet dinner with just a little bit of this luxurious protein. It’s a restaurant-inspired recipe that can easily make any night of the week feel extra special. Get the Baked Lobster Mac and Cheese recipe here! >

7. Turkey, Apple and Swiss Waffle Sandwich >

Oven-roasted turkey, Swiss cheese, thinly-sliced granny smith apples, red onions and baby spinach stack beautifully between two Nutrisystem Buttermilk Waffles to create a filling morning meal. And instead of mayo, mash heart-healthy avocado and Greek yogurt together into a creamy spread for your sandwich before putting it into the oven to melt the cheese or pressing it into a panini. Get the Turkey, Apple and Swiss Waffle Sandwich recipe here! >

8. Red, White and Blueberry Pancakes >

No need to wait for the Fourth of July to enjoy these patriotic pancakes. Made with egg whites and Vanilla Nutrisystem Shake mix, this breakfast treat is packed with muscle-building protein for long-lasting energy. And feel free to skip the syrup: A DIY berry sauce—made simply by boiling blueberries and strawberries in a little water—adds the perfect amount of sweetness to this short stack. Top them with sliced bananas for a healthy mix of nutrients in every bite. Get the Red, White and Blueberry Pancakes recipe here! >

9. Broccoli Cheddar Quiche with Loaded Potato Crust >

Forget those fat-filled pie crusts you find in standard quiches. This version uses the Nutrisystem Loaded Potato as the base for a much more flavorful and oh-so-tasty egg dish. Add broccoli and cheese, onions and garlic powder to the egg whites—and mix and bake into a hearty, 237-calorie meal you can enjoy in the morning, afternoon or evening. Get the Broccoli Cheddar Quiche with Loaded Potato Crust recipe here! >

10. Maple Fig Energy Bites >

If you suffer from a case of the midday blahs, consider these tasty little nuggets your remedy. They combine the flavors from the Nutrisystem Maple Brown Sugar Oatmeal with sweet figs and crunchy walnuts to create a bite-sized ball of energy. Pop two of these into your mouth to beat an afternoon slump. On Nutrisystem, they count as one SmartCarb and one PowerFuel. Get the Maple Fig Energy Bites recipe here! >

The post 10 Creative Ways to Prepare Your Nutrisystem Foods appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/nutrisystem-recipes/

Haven’t chosen your New Year’s resolution for 2023 yet? You’re never too late: Any day is the perfect day to start exercising and reaping loads of health benefits, like drastically reduced risks of heart disease, stroke, diabetes and even early death.

Just make sure your goal is really achievable: While many people like the sound of running 10 marathons or becoming a world champion powerlifter, keeping things simple in year one can help you build towards bigger goals with subsequent resolutions.

Your fitness goals should be challenging yet realistic. According to experts at Cañada College, “unattainable goals are often the cause of injury, frustration, and ultimately the discontinuation of exercise.” They recommend creating short-term goals that are more attainable in the beginning of your fitness journey.

So here are five fitness goals you can really achieve this year—and each is backed by science, so they’re really worth doing!

Goal 1: Walk 4,400 to 7,972 steps per day.

Thought the magic number was 10,000? Think again: The 10K number is said to have actually started as a marketing tool to sell pedometers in Japan in the 1960s.

That doesn’t mean that counting your steps is useless, though: In one study, older women who averaged 4,400 steps or more significantly reduced their risk of death compared to other women who walked about 2,700 steps per day. The researchers explain, “With more steps per day, mortality rates progressively decreased before leveling at approximately 7500 [steps per day].”

In another study of older adults, those who took 7,972 or more steps per day had a lower risk of death than walkers who logged less than 4,503 steps each day.

Use those results as your step goals: Strive to stride 4,400 to 7,972 times per day.

Goal 2: Do muscle strengthening activities twice a week.

You often hear about the Centers for Disease Control and Prevention (CDC) recommendation to get at least 150 minutes a week of moderate-intensity aerobic activity. (That’s 30 minutes, five days a week.) But did you know that the CDC also recommends doing activities that strengthen muscles at least two days each week?

According to The American Council on Exercise (ACE), strength training can help strengthen muscles and bones, increase the metabolism, decrease blood pressure and improve quality of life. Maintaining your muscle as you get older is essential. “Unless you regularly engage in activities to strengthen your muscles, you’ll lose about a half a pound of muscle a year in your 30s and 40s, and that rate can double once you turn 50,” says ACE.

Your weekly strength training doesn’t have to be all at once, and it doesn’t have to be as intense as a CrossFit class. You can do easy dumbbell or resistance band workouts. No equipment? No problem! Try this simple, four-move series that uses your own body weight to boost your strength:

1. Move 1 – Wall Pushups: Standing with your feet away from a wall, put your hands on the wall, and slowly control your body as you bend your elbows to move your torso towards the wall. Keep your body straight from head to heels as you press back to standing.
2. Move 2 – Step Ups: On the bottom step of a staircase, place one foot on the step, and press through the center of your raised foot to straighten your leg until your other foot could meet it on the step. Step down, and repeat with the other leg.
3. Move 3 – Squat to a Chair: Hover over a chair, and control yourself as you sit down, not using your hands. If you can, stand back up without using your hands.
4. Move 4 – Glute Bridge: Lie face up on the floor with your knees bent and feet flat on the floor. Squeeze your glutes to raise your butt up until your body forms a straight line from head to knees. Slowly return to the start.

Do each exercise for 15-20 seconds, then rest until the next minute starts and move to the next exercise. Repeat in this way for 15 minutes.

Goal 3: Sleep for at least 7 hours per night.

Is sleep a fitness goal? You bet! In fact, it may be the most important one of all: According to the CDC, “Adults need 7 or more hours of sleep per night for the best health and wellbeing.” Consistently getting too little shuteye (less than seven hours a night) is associated with poor health outcomes, including weight gain, diabetes, depression, high blood pressure, stroke and heart disease.

In a review of research, published in the journal Sleep, scientists found that sleeping less than seven hours per night was associated with a 12 percent increased risk of early death compared to sleeping seven to eight hours per night.

Sleep is also key to achieving your other fitness goals: When you sleep, your body can repair your muscles and give you the energy you’ll need for your next bout of physical activity. So hit the hay this year!

Goal 4: Go for a 10-minute walk every time you eat.

This is an easy way to get to that 4,400+ steps. Plus, timing your 10-minute walks with your three main meals will help you check off your 30 minutes of recommended physical activity. According to experts at Mayo Clinic, regular, brisk walking can help improve your cardiovascular health and decrease your risk of various conditions, including high blood pressure, heart disease, cancer and Type 2 diabetes.

Timing your walks for after meals has other potential benefits, too. According to Medical News Today, “Research suggests that a short walk after eating helps manage a person’s blood glucose, or blood sugar, levels. Moderate daily exercise can also reduce gas and bloating, improve sleep, and boost heart health.” Research has also shown that taking three 10-minute walks each day may reduce systolic blood pressure (the top number) in individuals with prehypertension.

So when you put down your fork, lace up your shoes!

Goal 5: Find a fitness activity that’s fun for you.

Too many Americans think exercise has to be painful drudgery to work. But the opposite is true: Studies show that when people enjoy their workouts, they’re more likely to actually do them. And it’s no secret that an increase in exercise adherence can lead to better results.

If you’re going to spend 10, 20, 30 or more minutes of your free time doing something, it ought to be something that not only improves your health, but improves your mood. So while you’re walking and strengthening this year, resolve to find something about fitness you enjoy: Maybe it’s working out while talking on the phone with your best friend. Maybe it’s a new type of class or a new instructor that really gets you. Maybe it’s an active game or sport. Or maybe it’s a funny shirt that you love putting on each time you sweat. Find that thing you love, and you’ll create a habit that will last far beyond 2023.

*Always speak to your doctor before beginning a new exercise routine.

The post 5 Health and Fitness Goals for 2023 appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/5-health-and-fitness-goals/

Worries about family, work, health and the world around us can fill our days with stress. Stress can lead to lack of sleep, headaches and bad moods that never seem to go away. That’s because stress is a real physical reaction to fear and pressure.

When we are stressed, our bodies release stress hormones known as adrenaline and cortisol. Together, these substances alter many systems within the body, increasing heart rate, elevating blood pressure, boosting energy are more. This stress response works well for short-term threats.

When life leaves us feeling stressed for days on end, this process begins to damage our everyday functioning. “The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body’s processes,” says Mayo Clinic. Chronic stress can cause serious health problems, including heart disease, stroke, difficulty with digestion, weight gain and depression. Learn more about the symptoms of chronic stress at the link below:

While it can be hard to avoid stress altogether, you can take active steps to help you reduce its impact on your well-being. Here are 10 simple strategies that you can use to release stress in the new year for a happy and healthy 2022.

1. Breathe deep.

There is nothing more natural than breathing. But when we are feeling stressed out, our normal breathing can become more rapid and shallow, diminishing the amount of fresh oxygen we pull into our bodies. Instead, focus on deep breathing.

According to the University of Michigan Health, “Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.”

There are many different breathing exercises that you can do to relax and decrease stress. “Although these shouldn’t be seen as a replacement for therapy or a cure for severe anxiety, they can be a free, simple tool for both short-term relief and long-term benefit,” says The Greater Good Science Center at the University of California, Berkeley.

One of the easiest to learn is “belly breathing.” To do it, sit or lie flat and place one hand on your stomach just below your ribs. Place your other hand on your chest. Breathe in deep through your nose, letting your belly push your hand out (your chest shouldn’t move). “Breathe out through pursed lips as if you were whistling,” says the University of Michigan Health. “Feel the hand on your belly go in, and use it to push all the air out.” Repeat this three to 10 times, taking your time with each breath.

2. Flex and release.

You can take the process of conscious breathing to the next level by thinking about relaxing each of your muscle groups. According to University of Michigan Health, Progressive Muscle Relaxation involves tensing a group of muscles as you inhale, then relaxing the muscles as you exhale. They recommend finding an audio recording at your local library or bookstore to walk you through each muscle group in order. Start by tensing up the muscles as you breathe in, then gradually releasing them as you breathe out. As you work your way through your body, visualize the stress and tension leaving that part of your body. You can try this progressive relaxation technique when you’re having trouble falling asleep, too.

3. Feel the sun.

The short daylight hours in winter and time spent almost exclusively indoors have a physical impact on us. Tri-City Medical Center explains that exposure to sunlight can increase serotonin levels and help prevent Seasonal Affective Disorder (SAD). Take time each day to go outside and feel the sunshine on your face. Just 10 minutes can make a big difference in how you’re feeling. Plus, a little fresh air and time in the great outdoors never hurts. Bonus: Exposure to sunlight helps your body produce vitamin D, which plays a key role in your immune system.

4. Walk it off.

Nutrisystem’s dietitians recommend 30 minutes of daily activity to help you stay on track with your weight loss. According to Cleveland Clinic, “Aerobic exercise has been shown to release endorphins—natural substances that help you feel better and maintain a positive attitude.” Even just a brisk 10-minute walk in the middle of a stressful day can help relieve tension in your muscles and ease your worries.

5. Shimmy and shake.

Dancing is a fun way to burn calories and, according to research, it can help reduce stress. Harvard Health explains that dancing has been shown to increase levels of the “feel-good hormone” serotonin while creating new neural connections. Whether you enjoy disco or the foxtrot, line dancing or grooving solo, dancing uses up excess energy and draws your attention away from the causes of your stress.

6. Stretch out.

We most often feel stress first as tension in our muscles. Help your body to let it go by taking a quick stretch break. The American Council on Exercise (ACE) recommends trying some workday stretches to help relax your body and mind during stressful times. Deep breathing combined with stretches like the side neck stretch, seated spinal twist and desk downward facing dog can help target “desk-sitting muscles” while you disconnect from worries. As you release the physical tension, think about letting go of the stress you are feeling inside.

7. Massage therapy.

Getting a massage can be more than just a luxurious visit to the spa. Lying on a table as a professional kneads your tight muscles is sure to help you relax. A massage lowers your cortisol levels, according to a report in the International Journal of Neuroscience.

Arthritis Foundation recommends self-massage if you don’t have the time or budget to see a professional. You can get the benefits of massage in any situation by kneading the base of the muscle under your thumb, which can even relieve tension in the shoulders, neck and forehead. For a quick foot massage, take off your shoes and roll a ball (tennis or golf size) back and forth from your toes to your heel and along the instep of your feet.

8. Eat well.

You know the food you eat affects your energy level and your mood. When stressed, you are likely to be tempted by foods that are high in calories, fat and sugar, says research from Harvard Health. Build your daily meals and snacks with lean protein, whole grains and fruits and vegetables, so your body is fueled up and well-nourished when you face stressful situations. Nutrisystem can help by crafting you a well-balanced meal plan that’s nutritious and delicious.

9. Easy answer.

Meal planning and preparation can make busy days even more stressful. Nutrisystem takes all the worry out of deciding what to have and the hassle of getting it ready. You can keep lots of choices on hand, so you never have to settle for a dull meal or unhealthy takeout. Your Nutrisystem meals are delivered right to your door, which gives you one less thing to worry about. Get started with your meal plan today! >

10. Support yourself.

You can’t control the outside world, but you can take time each day to take care of yourself. Set a reminder to spend a few moments each day feeling good about eating a healthy diet and the progress you are making toward your weight loss goal. You deserve credit for your effort and who is better than you to appreciate that?

The post 10 Tips for a Stress-Free New Year appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/tips-for-new-year-stress-relief/