Keeping your resolve

by Heather Caro on Jan 5, 2012

Illustration by David Olden

It’s become an annual tradition — and a bit of a joke. Each year, millions of Americans greet the new year by donning sparkly hats, popping open a bottle of champagne and rattling off a vague and usually impossible-to-attain pledge.  And before the bubbly has lost its fizz, most New Year’s resolutions are tossed aside and forgotten until the next year rolls around.

Some statistics show that more than 75 percent of New Year’s resolutions are eventually broken — and the reason for failed tenacity may be hard-wired in us. Dopamine is the “feel-good” chemical that floods the brain when partaking in “pleasurable” activities such as eating, drinking or even smoking. So if it feels as though the odds are stacked against you when you try to turn down a chocolate éclair, it’s not your imagination.

But whether your New Year’s goals include weight loss, traveling the world or putting down those cigarettes once and for all, there are a few practices that can increase your odds of success.

• Bite-Size   When it comes to making changes, a common mistake is taking on too much, too fast and not being detailed enough when setting goals. Resolutions such as wanting to be happier, to lose weight or to travel more have little chance of success unless they have specific, measurable goals tied to them. Instead, try limiting yourself to tackling one resolution at a time — and be specific. An example of a weight loss goal might be to shed 20 pounds by July through signing up for a Weight Watchers membership or weekly Zumba class. But, cautions Dr. Joy Staley, a clinical psychologist with a practice in Yakima, be sure to make resolutions that are a stretch though still achievable.

Finally, break goals into “bite-size” chunks. “Start where you have success,” suggests Staley, who explains that breaking goals down into easier-to-achieve, smaller goals may encourage continued accomplishment. And don’t delay once you determine a goal. “Most people make their goals and don’t follow through,” she says.

• Be Accountable     Once you’ve decided what you want to accomplish, tell a friend — or 12. Accountability is essential to accomplishment, and a good friend will remind you of your resolutions should you falter. Better yet, find a friend with a shared goal and conspire toward success together. Peer pressure can be a strong motivator on days when you feel less than inspired to continue.

For a less “public” inspiration process, simply pick up a pen. “Anything you really want to have happen, you have to write it down,” says Staley, who suggests keeping a journal of personal goals.

• Seeing is Believing    It’s long been known that visualizing success often leads to success. Many athletes use this method by visualizing a big win as part of their training. And while it is important to visualize achieving goals, don’t leave out emotions, suggests Staley. “Emotions are so motivating,” she explains, “Whether conscious or subconscious.”

Picturing yourself achieving goals — as well as how it would feel to reach them — can dramatically increase the odds of success. It’s also a great way to while away time when waiting for the bank teller.

• Practice Makes Perfect     Perhaps most importantly, don’t take yourself too seriously when you slip up — but don’t give up. Becoming a better you takes time and is rarely an easy process. Dust yourself off and start again. And practicing good habits daily may lead to eventual achievements.

“When you or I get stressed we go back to default,” says Staley, who explains that people only have a certain amount of energy to make decisions each day. This is why it’s more difficult to say no to a bowl of ice cream after a long day of work. Thus, creating a ritual, such as starting each day by going to the gym rain or shine, takes away the decision and makes a positive behavior more likely to occur.

Though Staley concedes even she does not accomplish every goal she sets for herself, she makes annual resolutions both personal and professional. These she writes out and stores in a file to be opened and reviewed each January. Then she decides if she can check off an accomplishment or continue it into the next year, in addition to adding to the list. This year Staley will check off several accomplishments from her personal list of resolutions — including a 30-pound weight loss and attending the Leavenworth Christmas Lighting Ceremony for the first time.

And with a little practice and a whole lot of resolve, you may eventually check off your own “to-accomplish” list before the next year rolls around.

Food for a Good Mood

by Heather Caro on Nov 9, 2011

If Yule-tide festivities leave you feeling blue, a holiday diet may be partially to blame. Moods are linked to the body’s own production of brain chemicals and can be influenced by what we eat. Jam-packed schedules combined with readily available sugary sweets — and one too many cocktails — can be a recipe for a stressed-out season. But with just a few menu changes, your mood may improve — even if you can’t get out of attending that awkward annual office party.

Notes From Heather: What’s so “great” about the great outdoors?

by Heather Caro on Jul 8, 2011

Photo by Jennifer Dagdagan

Ah, the great outdoors.  There’s nothing like leaving climate-controlled comfort and sleeping out in the underbrush.  In a tent.  With a 4-year-old who even while in a sleeping bag can somehow wiggle around to put his toes in my ear.

And yet, summer would just not be the same without a camping trip.

My own childhood memories of camping — midnight Uno games under a moldy tent canvas, death-march hikes, tick searches (and unfortunate finds) and bacon and egg breakfasts mixed with the tang of mosquito repellant —  are synonymous with summer.

And family. And really all that is great about the great outdoors.

This is why, for each summer in the last nine years, my husband and I have loaded up the kids – along with an obscene amount of gear (all completely necessary to surviving the weekend) and made the four-hour journey to our favorite campsite.  And although it takes a week to get through the laundry once we return home, it’s worth it.  Someday I hope our children will be able to share their memories of camping: of roasting starburst candies or the time Mommy tried to ward off an otter with a canoe paddle.  And when they look back at our summers together in the great outdoors, I hope they smile.

We hope our outdoors edition of Yakima magazine inspires you to take an outdoor excursion of your own.   Whether going for a jog or taking a much-needed vacation, we offer ideas to fill your summer days right here in the Yakima Valley.  From gardening to barbecue, fly-fishing to salsa dancing – we’ve got an issue packed with fun activities for the season.

Whatever your adventure this summer, we hope you bring us along for the ride.  Be sure to stop by our website (yakimamagazine.com) to find recipes, photos and archive issues of the magazine.  Or continue the conversation on our Facebook site.  We love to hear from you – so keep those questions and comments coming.  Until next time, Yakima – may your tick searches always leave you empty handed!

Heather Caro

From Facebook:

Yakima magazine wants to hear your stories of outdoor woe. Any “colossal fail” camping trips or hikes gone awry you’d like to share?

Felicity P. We checked the burn regulations before we left for a trip last year only to find out that they were updated during our 45min drive. We arrived without a camp stove and were unable to make a fire. I sat at our campsite with 4 hungry kids under the age of 6 while my husband ran back to Yakima to get a stove.

Caroline F.B.

For my first (and only) camping trip since moving to Washington, I was reassured several times by my friends that they have not ever encountered a bear during their camping trips. With this reassurance we camped for three glorious days at Clear Lake when lo and behold a black bear came into our campsite on the final morning during breakfast preparations! My friends got some great pictures while I was huddled with all 7 kids in hand ready to jump into the van at any sign of danger! After it was all over, it was actually a great experience and years of stories and jokes at my expense.

Nicki Jennings My mom talked me into tent camping on the Oregon coast one time… I cancelled the reservations I’d made for the Yurts. The first day was beautiful and sunny. The next morning we woke up in 5 inches of water and it didn’t quit raining for the next four days. Never again.

A Container Garden How-To

by Heather Caro on Jul 8, 2011

An inspired container contains three design elements: a thriller, a filler and a spiller. Photo by Gordon King

By Carol Barany

Every home, apartment, restaurant and boutique should have at least one container garden. Container gardens are living art, adding personality and panache to any setting, most notably on our downtown Yakima streets.

Salsa Thursdays!

by Heather Caro on Jul 8, 2011

Dancers fill the floor during a recent Salsa Night at Gilbert Cellars

By Andrea McCoy

Photos By Chad Bremmerman

On Thursday nights, the basement of Gilbert Cellars transforms from chic wine room to upscale dance hall. Known simply as Salsa Thursdays, the weekly event is hosted by the newly formed Yakima Salsa Dance Company. The company is made up of local salsa enthusiasts, including new-to-town television reporter Karma Dickerson and David Blancas, who serves as the group’s DJ.

The salsa dance originates from Cuban and other Afro-Cuban folkloric dancing. Today’s salsa dancing is a rich blend of Latin American and Western influences.

“Myself and a few other people who love to dance got together and brainstormed how we could grow an awareness for the sport and create a fun environment for dancing right here in Yakima,” Dickerson said. With an average of 50 people — and sometimes as many as 80 — coming to dance each week, the founders and organizers are thrilled to see interest build.

“We see new faces every week,” Dickerson said. “People are driving from Ellensburg and the Tri-Cities to come and dance on Thursdays.”

The event is typically held at Gilbert Cellars in downtown Yakima (although it’s moved to Seasons Performance Hall as an

A blur of feet move across the dance floor

alternate location as well) where the basement is a terrific venue with its elegant decorations, tasty wines and availability of food.

Each Thursday begins with a half-hour dance lesson taught by salsa experts and teachers Sal Castaneda and Eva Valdivia. With classes open to anyone who wants to try, the organizers are committed to making salsa dancing as nonintimidating as possible. Castaneda and Valdivia give students lively and inspirational instruction: “Ladies – fingers like you’re holding an egg!” says Valdivia during a recent session. To the men Castaneda says, “Look macho!”

“Anyone can join us,” Dickerson said. “A lot of times people having a glass of wine upstairs will hear the music and come downstairs to see what’s going on … After a glass of wine and a little instruction, they are out there dancing, having a great time.”

An estimated 70 percent of attendees are beginners, with teachers, experts and a few intermediate dancers rounding out each week’s group. “We are really focused on growing the community,” Dickerson said.

Before Salsa Thursdays, she said, there were places in town to take lessons, but nowhere where you could practice your moves on the dance floor. But now that’s changed.

“Salsa Thursdays have grown so much that I spend most of the night hosting, teaching, running around making sure everything is in order,” Dickerson said with a laugh. “But I love it and I still get at least five songs in.”

David Blancas cues up mucis for dancers on a recent Salsa Night at Gilbert Cellars

Salsa Thursdays

Gilbert Cellars

5 N. Front St.

yakimasalsadance@hotmail.com.

Free salsa lessons start at 7 p.m.

Open salsa dancing ($5 cover) begins at 7:30 p.m.