INSPIRE TO MOVE

Bumpin' Beats Workout

IN THIS ISSUE: Mouth Watering & Meatless | Packable Lunch Grocery List Anxiety | More Than What You Say | Choose: Easy or Challenge?

Who said you can’t “rock your way to wellness”? Music is a great motivator to get up and move. Human beings are innately musical, your heart beats to its own rhythm, so it makes sense that the right song can get your adrenaline pumping.

Music does more than get your feet moving, the right melody can also: ■ Distract from fatigue to help you go the extra mile. ■ Energize and motivate a trip to the gym. ■ Increase endurance by making the exercise experience more pleasurable.

Music can soothe the soul, arouse passion, motivate and inspire. Whether you like Rock, Jazz, Pop, Blue Grass, Classical or Country, plug into this powerful force and move to the beat. Transform exercise into enjoyment as you improve your health and your mood.

“Your Source For A Happy and Healthy Lifestyle”September 2017 DIGEST

“MUSIC is an outburst of the SOUL.”Frederick Delius

RECI

PEOF

THE

M

ONTH Green Pea Falafel

2 | NOURISHING YOU

Delicious and nutrient-rich beans, lentils, whole grains and vegetables can easily take center stage at meals to give meat the day off. There are many reasons to eat a plant-based diet and put meat aside at least one day a week. Give your digestive system a chance to catch up and your body a rest from meat. Dietary. Eating less meat and more fruits, vegetables, grains, beans, legumes and nuts will better nourish you with fiber, vitamins and other nutrients without clogging your arteries. A few generations ago, meat was minimized in meals, while other food groups took center stage. Beans, vegetables and grains can supply the bulk of a meal to reduce calories and saturated fats while providing more vitamins, minerals and fiber, which adds up to a lot of great food.Sustainability and the Moral Dilemma. The world’s population is soon expected to surpass nine billion and meat is in high demand. Most of us have no idea how our meat is provided. It’s subjecting animals to a life of cruel, unhealthy confinement, chemical growth hormone and antibiotics that make their way into our meat consumption. Eating less meat saves suffering and allows us to select and afford healthier and tastier free range organic chicken and grain fed antibiotic free beef and pork. This is both better for the environment and our safety.

Packable LunchGROCERY LIST

1½ cup peas¼ cup flour⅛ teaspoon saltCayenne pepper to taste¼ teaspoon ground cumin seeds

⅛ cup feta cheese2 scallions, thinly sliced10 sprigs of flat parsley, roughly chopped2 cloves minced garlic 3 tablespoons Olive Oil

Place the peas in a bowl and mash with a fork into a chunky puree. Add feta cheese, sliced scallions, minced garlic, flour, cumin, salt, pepper, and one tablespoon of the olive oil. Mix with hands thoroughly. Wet hands with water and form falafel mixture into 6 patties. Heat 2 tablespoons of oil in a pan over medium heat. Add the patties to the hot pan and cook 2-3 minutes on each side until brown.

“You put a BABY in a crib with an apple and a rabbit. If it eats the rabbit and plays with the apple, I’ll buy you a NEW CAR.” Harvey Diamond

MOUTH WATERING& MEATLESS

Back-to-school season has many focusing on planning and prepping for taking food on the go. You don’t have to have kids in school to benefit from easy and tasty ideas for healthy packed lunches.Here are a few key ingredients to add to your grocery list and to keep on hand for variation and keeping food combinations interesting: Proteins: Nut butter, pumpkin seeds, hummusFruits: Apples, raisinsVeggies: Carrots, cucumbers, avocadosWraps: Lettuce, whole grain bread

COMBO IDEAS: Sliced apple and peanut butter sandwich on whole grain bread. Chopped salad with carrots, cucumber and diced apples. Sprinkle with raisins and pumpkin seeds.Hummus lettuce wraps. Spread two tablespoons hummus on each lettuce leaf, add shredded carrot and sliced cucumber. Avocado club sandwich. Toast whole grain bread, spread avocado on both sides of bread. Layer thinly sliced cucumber and carrots sliced lengthwise. Combine apple slices, raisins and pumpkin seeds on the side.

ANXIETY24-hour news outlets and social media feeds create a level of stress and anxiety that may intrude into everyday life. The uncertainty of the dangers posed and lack of clear solutions, leave us stressed. People look for ways to deal with anxiety often by engaging in negative behaviors like drinking, smoking, unhealthy eating and arguing, as a result.

The more we lack the ability to fix problems, the more stress we feel. Empower yourself by shifting focus to what you CAN control.

■ Focus on your own behavior rather than other people’s actions, which you can’t control.

■ Connect. Meet in person with friends or family for human interaction.

■ Find appreciation. Meditate or spend time in nature.

■ Get physical for 30 minutes a day to reduce anxiety.

■ Write down your thoughts. Slow an anxious mind by getting it all on paper.

■ Stay hopeful. Personal growth follows struggles.

■ Relax. Listen to peaceful music.

HEALTH HARMONY | 3

We communicate with words but people interpret what we say by: ■ Our tone - how we say it.

■ Facial expression - frown versus a smile.■ Body language - posture, gestures, dominant stance.

Before a tough conversation or meeting, breathe deeply, relax and smile. Good eye contact and a

relaxed, pleasant attitude combined with careful listening allows you to express your views in a better exchange of ideas. More important than what you say is, what they hear!

“You can’t always CONTROL what goes on outside. But you can always

control what goes on INSIDE.”Wayne L. Misner

■ Crossed arms and legs suggest the person is not open to what you’re saying.

■ Smiles that are genuine crinkle around the eyes.

■ Raised eyebrows may signal worry, fear or surprise.

BODY LANGUAGE Cues To Use

Than What YOU SAYMORE

Most things worth having, don’t come easy. A great job, a healthy relationship, a nice home, all take hard work to get and keep. All human beings seek comfort and security, but also need the stimulation of some level of challenge in order to be their best. This does not mean to never take the easy way, but occasionally to take the challenge or risk which makes us feel strong, engaged and fulfilled.

VIEW CHALLENGES AS OPPORTUNITIES TO: ■ Accomplish things greater than we ever

imagined.

■ Learn and grow stronger and smarter.

■ Advance outside our comfort zone.

QUIZ

QU

IZ

4 | GOOD DECISION$ ANSWERS: 1. C 2. C 3. B

1. Which of the following is NOT mentioned as a reason to eat a plant-based diet? a. Dietary to reduce calories and saturated fats while providing more vitamins, minerals and fiber. b. Sustainability as the population grows and demand for meat is high. c. Taste. Meat isn’t delicious. d. Use of chemical growth hormones and antibiotics.

2. Healthy ways to control an anxious mind are to: a. Take a smoking break. b. Hit the closest happy hour. c. Write down your thoughts.

3. Which facial expression shows a genuine smile? a. Mouth closed and lips turned up. b. Lips turned up with a crinkle around the eyes. c. Raised eyebrows.

“LIFE is either a daring ADVENTURE

or nothing at all.” Helen Keller

CHOOSE: Easy or Challenge?

This newsletter is brought to you by Wellness Coaches to help incorporate healthy habits into your lifestyle • www.wcusa.com. 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. ©2017 Inspired Perspectives LLC.