April HELLO
HERBS Consuming herbs may help to prevent and manage heart disease, cancer and diabetes. It may also help to reduce blood clots and provide anti-inflammatory. Research is ongoing but studies have shown that: Garlic, ginger, rosemary and lemongrass may help lower cholesterol. Garlic is useful for people with mildly elevated blood pressure. Flaxseed, cinnamon, and rosemary can help control blood sugar. Garlic, onions, chives, leeks, mint, basil, oregano, sage and many other herbs can help protect against cancer. Herbs are rich in antioxidants, especially cloves, cinnamon, sage, oregano and thyme. Fresh herbs often contain higher antioxidant levels compared to processed or dried herbs. If you are using herbs in order to harness their health-promoting aspects first and foremost, aim to add your fresh herbs at the end of cooking or as you serve to preserve these properties. heal t hbenefi ts of
NOW IS THE TIME TO PLANT YOUR OWN!
ba s il p e st o 1.Pulse 2 cups basil and 1/3 cup pine nuts 2.Add and pulse 3 cloves garlic and 1/2 cup cheese 3.Pour in 1/2 cup olive oil, pulse 4.Add salt and pepper to taste, pulse Enjoy with spaghetti squash, pasta, potatoes, crackers or bread 5.
https://www.betterhealth.vic.gov.au/health/healthyliving/herbs
Helps tame a sweet tooth Reduces risk of developing breast cancer Eases joint pain Boosts immune function Counteracts the effects of weight-promoting genes Lifts your spirits Improves heart health Aids digestion Enhances sleep quality SPRING step into Did you know that walking:
30 MINUTE BASIC WALKING WORKOUT https://youtu.be/ux8A6blzN5I
https://tinyurl.com/walking-benefits
DAY FINANCIAL CHALLENGE
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Give Up a Guilty Pleasure
Use a Coupon
Get a Budget App
Create Financial Plan
No Spend Day
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Cancel Unneeded Subscriptions
Reduce Grocery Spending
Review Retirement Allocation
Review Your Subscriptions
Create Debt Plan
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Minimize
Use a Coupon
No Spend Day
Check Credit Score
Pack Y � ur Lune
Non-Essential Spending
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Explore New Income Streams
Subscribe to a Financial Newsletter
Learn About Investing
Start saving for Vacation
Pack Your Lunch
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Listen to a Finance Podcast
Create a 'Fun' Account
No Spend Day
Use a Coupon
Pack Your Lunch
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Create an Investing Schedule
Evaluate Credit Card Options
Create Emergency Fund
Analyze Income to Expenses
Meet With Financial Advisor
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https://www.careersourcecentralflorida.com/job-journal/improve-your-financial-well-being-with-these-10-tips/
The Health Benefits of Walking Walking is often overlooked as a form of exercise; however, it offers several health benefits for the body and mind. This simple yet powerful activity is accessible to people of all ages and fitness levels, requiring no special equipment, memberships or training. By boosting physical fitness and enhancing mental well-being, incorporating regular walks into your routine can improve overall health.
• Reduced risk of developing conditions such as heart disease, Type 2 diabetes, osteoporosis and some cancers Mental Health Benefits of Walking Beyond its physical benefits, walking also holds immense potential for nurturing one’s mental well- being and emotional balance. Consider these benefits: • Reduced stress and anxiety • Improved mood and emotional well-being • Enhanced cognitive function and reduced risk of cognitive decline and dementia • Better sleep patterns and quality Get Walking Today Whether it’s a leisurely stroll through nature or a brisk walk around the block, incorporating regular walks into your routine can improve both body and mind. Walking for 30 minutes at least five days a week is a great way to improve or maintain your overall health and well-being. While brisk walking is safe for most people, it’s still important to talk to your doctor before you start an exercise program.
Physical Health Benefits of Walking Walking is a natural, low-impact form of exercise that can yield notable improvements in physical fitness. Simply putting one foot in front of the other can unlock a myriad of benefits for your body, including: • Increased cardiovascular health (e.g., lower blood pressure and cholesterol levels) • Improved respiratory health • Strengthened muscles and joints • Boosted immune function • Weight management support
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. © 2024 Zywave, Inc. All rights reserved.
Nip Seasonal Allergies in the Bud The Centers for Disease Control and Prevention reports that one- quarter (25.7%) of adults suffer from seasonal allergies. Springtime allergies are an annual nuisance for many people as plants bloom and neighbors cut their lawns more frequently. Also, mold growth occurs indoors and outdoors, making it almost impossible to escape allergy triggers. Consider these strategies to alleviate your spring allergy symptoms, such as sneezing, stuffy or runny nose, and watery eyes: • Keep track of local allergen (e.g., pollen and mold) counts to help you know when to avoid spending excessive time outside. • Take a shower after spending time outdoors, as pollen can stick to your hair, skin and clothing. • Wash your bedding weekly in hot water to help keep pollen under control. • Clean your floors often with a vacuum that has a HEPA filter. • Change your air conditioner and heating HEPA filters often. For many people, avoiding allergens and using over-the-counter medications is enough to ease their allergy symptoms. Talk to your doctor if your symptoms remain bothersome.
Makes: 4 servings
Ingredients 1 cup skinless cooked chicken (diced into ½-inch pieces) 15.5 oz. can low-sodium white beans (drained, rinsed with cold water) 1 cucumber (peeled, diced into ½-inch pieces) ¼ red or white onion (peeled, chopped into ½-inch pieces) 2 Tbsp. vegetable oil ¼ cup lemon juice 1 Tbsp. dried basil or parsley leaves ¼ tsp. salt ¼ tsp. black pepper Preparations 1. Put all ingredients in the bowl and gently toss. 2. Serve it immediately, or cover and refrigerate for up to two days.
Nutritional Information (per serving) Total calories 297 Total fat 11 g Protein 20 g Sodium 288 mg Carbohydrate 31 g Dietary fiber 8 g Saturated fat 2 g Total sugars 2 g
2024’s Best Diet: The Mediterranean U.S. News & World Report named the Mediterranean diet the world’s best overall diet for the seventh consecutive year, ranking first in 7 of the 11 diet categories. The winning meal plan emulates how people in the Mediterranean region have traditionally eaten, focusing on consuming whole grains and heart-healthy fats. This diet may help support brain function, promote heart health and regulate blood sugar levels. Research also suggests that this well-balanced eating pattern can help prevent some chronic diseases and increase longevity. A nonrestrictive, healthy meal plan such as the Mediterranean diet may be easier to follow and stay committed to. If you have any questions about your diet, talk to your doctor.
Source: MyPlate
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. © 2024 Zywave, Inc. All rights reserved.
APRIL 2024
Recognizing the Signs of Stress and Building Resilience April is Stress Awareness Month, a time dedicated to acknowledging the prevalence of stress and empowering individuals to manage it effectively. In today’s fast- paced world, stress has become common, impacting physical health, mental well-being and overall quality of life. However, recognizing the signs of stress and adopting strategies to build resilience makes it possible to navigate life’s challenges better.
The Mental Benefits of Walking Walking is often overlooked as a form of exercise; however, it offers several health benefits for both body and mind. This simple yet powerful activity is accessible to people of all ages and fitness levels, requiring no special equipment, memberships or training. Walking is a natural, low-impact form of exercise that can yield notable improvements in physical fitness, mental well- being and emotional balance. Walking has the potential to impact your mental health in the following ways: •
use, procrastination or neglecting responsibilities
Enhances cognitive function and reduces risk of cognitive decline — Regular walking has been linked to improved cognitive brain function and a reduced risk of cognitive decline in later life. Walking enhances blood flow to the brain, promotes new brain cell growth, and boosts memory, concentration and creativity. Promotes better sleep patterns and quality —Physical activity helps regulate sleep patterns and improve sleep quality, increasing daytime vitality.
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Prolonged stress that is not addressed can become a serious health concern. Coping With Stress While it’s impossible to eliminate stress entirely, there are numerous strategies you can employ to mitigate its effects and enhance your resilience: • Plan and prioritize your most important responsibilities. • Limit interruptions so you don’t have to
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Symptoms of Stress Stress affects your mental
refocus each time you’re distracted. Take breaks away from your workstation to regroup mentally. Listen to relaxing music to help you calm down. Limit caffeine intake, as this stimulant has been proven to exacerbate stress. Get some exercise to work off your stress.
Reduces stress and anxiety —Walking can have a calming effect on the mind. Walking reduces releases endorphins, fostering feelings of relaxation. Improves mood and emotional well- being —Walking levels of stress hormones and neurotransmitters (e.g., serotonin and dopamine), which play key roles in regulating mood and promoting feelings of happiness and contentment. stimulates the production of
health, but it can show itself in other ways, too. Here are some symptoms of stress:
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Physical — Headaches, muscle tension, fatigue, digestive issues, and changes in appetite or sleep patterns Emotional —Anxiety, irritability, mood swings and feeling overwhelmed Cognitive —Difficulty concentrating, indecisiveness or memory problems Behavioral — Withdrawal from social activities, increased substance
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The U.S. Department of Health and Human Services recommends adults should do at least 150 to 300 minutes of moderate-intensity aerobic exercise per week. Brisk walking for 30 minutes at least five days a week is a great way to meet that goal and boost your mental health and overall well-being.
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• Try meditating to calm your mind. Talk to your doctor if you struggle to cope with stress.
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© 2024 Zywave, Inc. All rights reserved.
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