DECEMBER 2022

CORE Solutions Improving Resiliency — Beating Back the Winter Blues Month

IN THIS ISSUE • Improving Resiliency — Beating Back the Winter Blues • Note about This Final Edition of the CORE Solutions Newsletter • Monthly Moves: Chin Tuck • Recipe: Crispy Tofu Steaks with Broccoli Rabe and Romesco

Improving Resiliency — Beating Back the Winter Blues As the season turns toward winter, when the days are shorter and the temperature colder, it’s common for people to experience a slight dip in their mood. This year, to be well equipped to combat the effects that the shift in seasons has in store, a plan to improve winter resiliency should be put in place — focused on energy and outlook at its core. The old timers used to refer to the down-in-the-dumps feeling of sadness and fatigue associated with the winter months as “the winter blues.” With the return of earlier and darker evenings, signaled by last month’s end of daylight savings time, ’tis the season for some of those blues to start creeping in. Perhaps, that exact moment when our digital clocks synchronously rolled back by some manner of sorcery, marked not only the coming of winter and Mariah Carey’s “All I Want for Christmas Is You,” but the start of our discontent. As though right then, months of potential slumps and ruts were set into motion, most of which will feel like they require as much effort to slough through as a foot of wet snow on a cold and gray January day.

Page 2 of 4

CORE Solutions: December 2022 “Improving Resiliency — Beating Back the Winter Blues” continued Perhaps not. It all depends on how you look at it and, more importantly, how you prepare for it. Although no power on earth can stop Mariah Carey from commandeering the December airwaves, we have many tools at our disposal to beat back the winter blues and their accompanying effects on our seasonal well-being.

“According to the Cleveland Clinic, about 10% to 20% of Americans get a mild form of the winter blues each year. Typically speaking, this is not a clinical diagnosis, more of a general term as it doesn’t interfere with daily functioning. On the other hand, seasonal depression, known as Seasonal Affective Disorder or SAD, is a clinical diagnosis that affects daily life, including how you think and feel. About 5% of the US experiences SAD.“ There’s no clinical diagnosis for the winter blues. However, it’s acknowledged as being a common ailment characterized by feeling down, a little sad, less energized, and less interested than usual. These feelings could be brought on by stressful holidays, the absence of a loved one, or simply just the absence of warmth and sunlight. If you’ve ever felt anything like this in the past, you’re not alone. These feelings are pretty common. However, by harnessing your inner strength and preparing to face these coming seasonal challenges head-on, there is a way to mitigate their length and severity. And that’s where resiliency comes in. If you’re already aware that you’ll be tested this winter, or you feel that you could potentially be, now is the time to start focusing on your resilience and take steps to improve it. Instead of feeling overwhelmed by the changes in the season or perchance ruminating about how it feels physically and psychologically, focus on developing techniques to adapt to these coming changes. Humor — Humor can play a role in being resilient. Finding the funny in a difficult situation presents the chance to see things more clearly and acknowledge situations for what they are. Laughter in particular is excellent for physical and mental health. For example, one might conclude that yes, it’s cold. And yes, it’s dark. But on a positive note, I haven’t seen any mosquitos in weeks.

Self-Care —In addition to humor, keeping up with self-care routines is critical to improving resiliency and beating back the winter blues. This means paying attention to nutrition, sleep, and keeping up with regular exercise. It also means focusing on techniques to reduce stress and bolster happiness. This could include reframing a difficult experience or reminding yourself that stressful events typically lead to learning and growth. Remain Hopeful — You can’t change the fact that when you left for work, it was dark and now, on your commute home, it’s dark. But you can look forward to a future when you’ll absolutely see the light again. Accepting and anticipating change makes it easier to adapt to situations with less anxiety. Being proactive and focusing on energy output and overall outlook during the challenging winter months can improve the situation as long as you keep at it. Although playwright Anton Chekhov once said, “People don’t notice whether it’s winter or summer when they’re happy,” in the colder regions of the country, the winter blues certainly have the power to sway even the most optimistic flock of seagulls. Focusing on improving resiliency helps build skills to better manage and endure difficult times. Although it takes time, patience, and practice to become more resilient, at least we have the whole winter to work on it. Portions have been adapted from the Mayo Clinic. Source: mayoclinic.org

Note about the rebrand of the CORE Solutions Newsletter December 2022 marks the final edition of the CORE Solutions Newsletter. Beginning in January 2023, we will start the new year fresh with NFP’s newly minted Wise & Well newsletter. Be on the lookout in early January for this revamped publication. And to all of you loyal readers, we wish you all the happiest of new years.

Page 3 of 4

CORE Solutions: December 2022

Monthly Moves: Chin Tuck You can realign your entire body just by moving your head. Over time, as we look down on our mobile devices, gravity pulls our heads forward and down. Over time, this can potentially straighten out the natural curve in the neck and create problems. One of the most effective posture exercises is the basic chin tuck. You can reverse the effects of Text Neck and gravity by retraining your body to stand long and tall, with the simple chin tuck. 1. 2. 3. 4.

Sitting upright in a chair, slowly turn your head right and left as far as it comfortably goes. Do this back and forth, 4 – 5 times. Come back to face forward. Tilt your neck side-to-side as though your ear were touching each shoulder. Do this back and forth, 4 – 5 times. Facing forward, extend your neck out like a chicken. It should feel like your forward-head posture is worse. Next, glide your chin straight back and tuck it in. Hold for five seconds. Repeat this 4 – 5 times.

Click here for a demo. Source: Youtube.com

Recipe: Crispy Tofu Steaks with Broccoli Rabe and Romesco It’s finally the most wonderful time of the year. Of course, that time also includes countless gifts to wrap, approximately eight million cookies to decorate, and Uncle Bob’s mid-pumpkin pie hot take on the current trajectory of your life. Fortunately, we’re making at least one night in December a little easier with this simple plan for a healthy, cozy meal. Source: purewow.com

Ingredients for the Simple Romesco:

Directions for the Crispy Tofu and Broccoli Rabe:

• 1 cup packed and drained, store-bought roasted red peppers • 1/4 cup natural almond butter • 2 tablespoons olive oil • 1 tablespoon sherry vinegar

1. Make the romesco: In a blender or mini food processor, combine the red peppers, almond butter, olive oil, vinegar, tomato paste, garlic, salt and pepper. Blend on high until smooth. Set aside. (The romesco will keep in the refrigerator for up to five days. 2. Press the tofu: Line a small rimmed baking sheet with a clean dish towel or paper towels. Place the tofu on top in a single layer, then top with another towel. Top with a second baking sheet and place something on top to weigh the tray down, like two cans of beans. Let sit for at least 30 minutes or refrigerate up to overnight. (Don’t skip this step! It’s crucial to getting a crispy final result.) 3. Make the crispy tofu: In a large nonstick skillet, heat the oil over medium-high heat. (You can do this in a smaller skillet in batches; just add one tablespoon of the oil at a time.) Pat the pressed tofu dry and season on both sides with the salt. Add the tofu to the hot oil and press down on it very firmly with a flat-bottomed spatula or a pot lid for the first minute. Cook, turning once, until golden brown and crispy, 5 – 6 minutes per side, pressing again with the pot lid for the first minute after flipping. 4. Steam the broccoli rabe: Meanwhile, fill a large pot with one inch of water and put a steamer insert inside. Cover and bring the water to a simmer. Add the broccoli rabe, re-cover, and steam until tender but with a little bite, 6 – 8 minutes. 5. Serve the tofu and broccoli rabe dolloped with the romesco and sprinkled with the almonds and flaky sea salt (if you want).

• 1 tablespoon tomato paste • 2 garlic cloves, smashed • 1 teaspoon kosher salt • 1/4 teaspoon freshly ground black pepper

Ingredients for the Crispy Tofu and Broccoli Rabe: • One 14-ounce package extrafirm tofu, halved through the center horizontally, then halved again to make two wide planks • 2 tablespoons extra-virgin olive oil • 1/2 teaspoon kosher salt

• 1 large bunch broccoli rabe or broccolini (about 12 ounces), halved lengthwise through the stems if thick • 1/2 cup simple romesco • 2 tablespoons chopped roasted almonds • Flaky sea salt (optional)

This material was created by NFP Corp., its subsidiaries or affiliates for distribution by their registered representatives, investment adviser representatives and/or agents. This material was created to provide accurate and reliable information on the subjects covered. It is not intended to provide specific legal, tax or other professional advice. The services of an appropriate professional should be sought regarding your individual situation. Neither NFP nor its affiliates offer legal or tax services. 11/22 (22-CB-CB-HW-0566) Copyright © 2022 NFP. All rights reserved.