Perspectives“Your Source For A Happy and Healthy Lifestyle”

HEALTHY

1 INSPIRE TO MOVE 2 NOURISHING YOU 3 HEALTH HARMONY 4 GOOD DECISIONS

INSPIRE TO MOVEYOGA: The Key toInner and Outer HealthYoga generally conjures up images of calmness andhealth. So it’s no surprise that yoga helps to reduce stresswhile giving you the benefits of exercise. But how?Yoga for StressShifting your focus to breathingand posing is an important part ofyoga. Not only does it distractyou from other thoughts, itcalms your body and mind. Steady breathing works inconjunction with the poses youare required to make during a yogasession. These complex movements draw yourattention away from deadlines, family issuesand other stressors in your daily life. Yoga poses change blood flow and bodypositioning. Many yoga poses are createdsolely to alleviate stress. This is one of thereasons why people practice yoga. They want tobe happier, more peaceful and have more energy.They want to feel better.Physical Benefits of YogaYoga increases balance, flexibility, strength and range of motion— which is where exercise comes in. Yoga does more than calmyou down and make you flexible. Yoga is a valid exercise choiceoffering health benefits such as improving strength, lowering riskof heart disease and weight control.Numerous studies comparing the effects of yoga and aerobicexercise show that yoga is as effective or even better than aerobicexercise at improving a variety of health-related measures.

“No one can get inner peace by pouncing on it.” - Harry Emerson Fosdick

February 2014

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for a variety of stress and anxietyreducing yoga poses to practice.

NOURISHING YOU

Breakfast may be the most important meal of the day and yet more thanhalf of us still don’t eat breakfast everyday! Breakfast fuels your physical andmental energy by boosting concentration and keeping your metabolismhumming all day. Studies show that eating breakfast is essential to losingand staying at a healthy weight. The morning rush can lead to grabbing anunhealthy alternative or skipping your breakfast altogether. Plan yourbreakfast ahead of time to ensure that you fill your tank in a nutritious way.

Start The Day BETTER!

Fiber is essential for your health. It can help control your appetite, keep yourdigestive system running smoothly, control cholesterol, and fend off cancerssuch as prostate and colon.How much fiber is enough? The American Dietetic Association recommends14 grams of fiber per 1,000 calories consumed each day. Since men onaverage, have more muscle and are larger than women, their calorie and fiberrequirements will usually be different. For example, a moderately active malewho consumes 2,500 calories daily needs 38 grams of fiber; whereas amoderately active female who consumes 1,500 calories a day will requirecloser to 25 grams. Getting enough fiber is easier than you may think. Fiber isfound in all fruits, vegetables, grains, nuts and legumes.

HERE ARE SOME IDEAS FOR GOING BIG ON FIBER AT EVERY MEAL:Breakfast: Have oatmeal or bran cereal. These are amongst some of the richest fiber sources.Lunch: At the deli counter, choose whole grain bread when available and don’t hold back on the vegetable offerings.Dinner: High-fiber sides can make any meal hearty and filling. Have steamed veggies, beans, brown rice, and keep the skin onyour potatoes. Dessert: Raspberries, strawberries, blueberries ... In addition to their sweet, mouth watering goodness, their seeds and skin aregreat roughage.Snack Time: Control cravings with a small handful of sunflower seeds or carrot sticks. Popcorn is also considered a wholegrain, however, it is recommended air popped without butter and salt.If you didn’t notice, vegetables are a theme. Such a large variety of vegetables are available to fit any cuisine and any mood.Each serving of vegetables will provide that essential fiber boost.

DELICIOUSSMOOTHIE

OVERNIGHTOATS

YOGURT PARFAITSHARD BOILED

EGGS

MAKE-AHEADQUICHES

BREAKFAST IDEA WAY TO SAVE TIMEAdd ingredients (fruit, juice, milk, yogurt, protein, chia seeds etc) into the blenderand store in the fridge overnight so it’s ready to blend and go.Combine 1 part rolled oats with 1 part low-fat or soy/almond milk, 1/2 teaspoonvanilla extract and your favorite add-ins like pecans, walnuts or almonds into abowl, cover and refrigerate overnight. Scoop into bowl next morning.Layer Greek yogurt, cut up fruit, low-fat granola and nuts in a mason jar.Boil a batch of hard-cooked eggs and keep them in the fridge unpeeled for agrab and go protein that will fill you up for hours.Crustless mini quiches are like portable omelets. Combine 5 eggs, 3 egg whites,1 cup milk, whisk together and pour into prepared muffin cups. Add yourfavorite omelet fillings like, sautéed mushrooms, spinach, or low-fat cheese, andbake for 25 minutes. Let cool and individually wrap and refrigerate up to 3 daysor freeze for up to a month.

“Never work before breakfast; if you have to work before breakfast, eat your breakfast first.” - Josh Billings

Hearty, High-Fiber FOOD CHOICES

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http://ow.ly/qoQF8for basics to

making overnightoats, ideas for

toppings and tastyvariations to keep

it interesting.

Are You Brave EnoughTO LOVE?

HEALTH HARMONY

Everyone wants to be loved. Often we don’tpractice how to express love. If we focus on thelove we give, rather than the love we get, itwill likely improve any relationship. Sometimespeople worry that being loving will make themtoo vulnerable, but the act of loving actuallynurtures you. When we expand our own abilityto give love, we grow our own capacity to beloved. IT TAKES COURAGE TO GIVE LOVE

that may not be returned.knowing you’ll inevitably be separated fromwhat you love.after you’ve been hurt.

HOW TO BE MORE LOVING:Communicate what you feel. Don’t listen toyour critical inner voice that tells you not totrust or open up. (A person may not say howthey feel for fear of being rejected).Avoid the “keeping score mentality”. Try to beselfless in giving love and commit to acts ofkindness with no strings attached. (A wifemay hold back affection because she’salways the one making an effort).Support your loved ones and participate inthe things that excite and interest them. (Aparent may miss many of a child’s games,rehearsals or make fun of a son who prefersart to sports). Do kind actions that suit the other person,rather than something you considerworthwhile. (Maybe a husband bought hiswife flowers, but she’d rather have his helparound the house).

1. Eat a healthy diet andreduce salt2. Enjoy physical activity3. Maintain a healthy weight4. Manage stress

5. Avoid tobacco6. Take medications as

prescribed7. Limit alcohol8. Understand hot tub safety

8 Ways To Control Your Blood Pressure

Do you understand your risk of heart attack?There are different factors that increase therisk of heart disease and heart attack. Somefactors you cannot control, such as aging,family history and other hereditary factors.

Major risk factors you CAN control are:Tobacco smoke - Smokers’ risk is 2-4times that of non-smokers.

High cholesterol - When too much LDL(bad) cholesterol circulates in your blood, itcan slowly fill up the inner walls of your arteriesthat feed the heart, and eventually lead to heart disease and stroke.

High Blood Pressure (HBP) - HBP increases the heart’s workload,leads the heart muscle to become thicker and stiff so the heart can’twork properly.

Diabetes – Even when glucose levels are under control, diabetesincreases the risk of heart disease and stroke, but the risks are evengreater if blood sugar is not controlled.

Obesity - Excess body fat increases the heart’s work level. Extraweight can raise blood pressure, lower HDL (good) cholesterol levelsand make diabetes more likely to develop.

Physical inactivity - Physical activity can help control cholesterol,diabetes and obesity, as well as help lower blood pressure.

Other factors that may contribute to how a person responds to stressare, drinking too much alcohol and the type and amount of foodeaten. Stress can lead people to many unhealthy behaviors that leadto major risk factors.

“A baby is born with a need to be lovedand it never outgrows it.” - Frank A. Clark

Know Your RISK

Scan this code or visit http://watchlearnlive.heart.org/CVML_Player.php to Watch, Learnand Live with the American Heart Association’sinteractive cardiovascular library.

CLICK HEREfor the Heart Attack Risk Assessment from AHA.

Work MORE or LESS?GOOD DECISION$

It is possible to help equalize the balance of work-life.ASK YOURSELF THE FOLLOWING QUESTIONS:1. Do you find your work personally fulfilling in a constructive way? 2. Are you able to spend quality time with family and friends?3. Do you get an inadequate amount of sleep each night because

you can’t turn off thinking about work? 4. Is work so consuming that you are unable to competently handle

personal business, such as paying your bills, or keeping up personal hygiene etc.?On occasion, we may find ourselves in one of the above positions, but it should be the exception rather than the rule.Not everyone has control over the number of hours they work, but there are ways to focus on better time management.HERE ARE A FEW THINGS YOU CAN CONTROL:

The information in this publication is meant to complement the advice of your health-care providers, not replace it.Before making any major changes in your medications, diet or exercise, talk to your doctor. ©2014 Inspired Perspectives LLC.

www.IPWellBeing.com • info@IPWellBeing.com • 904.641.1208

Plan personal time into your schedule. Add activities withyour friends or family into your weekly calendar that helprejuvenate you. Fit exercise into the workday. Suggest walking meetings.Exercise or run errands at lunch and then eat at yourdesk.

Set a period of time to deal with emails. Cut out things that don’t add value to your life such asbrowsing the internet or watching television.Avoid energy suckers such as gossiping and complaining.They take up your time, and pull you into negativity.

“If a train station is where the train stops, what’s a workstation?” - Author Unknown

The Excalibur team hopes you found this month's newsletter informative.Our wish is that you are inspired to incorporate at least one tip into you

and your family's healthy lifestyle. If you have any questions, please feel free to contact a member of our team. We all welcome your comments and suggestions.

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