IN THIS ISSUE: Don't Forget The Fruit | Late Summer Veggie Garden The Power of Anticipation | Burnout | Courageous Decisions

“Your Source For A Happy and Healthy Lifestyle” DIGESTAugust 2020

“I’m glad it’s finally hot enough to

complain about how hot it is.”

Anonymous

TO MOVEINSPIRE

When it’s hot, muggy and sticky the minute you step outside, increasing your core temperature may not be so appealing. A work-out on a hot, humid afternoon can be more than uncomfortable, it can be downright dangerous. So how can you exercise with caution when the mercury rises?

• Checktheweatherreport. Humidity can be a greater concern than temperature. On a humid day, sweat does not evaporate from your skin and it’s harder to maintain a safe temperature.

• Chooselight-colored,sweat-wickingclothingover dark heavy clothes which can make you hotter.

• Applywater-resistantsunscreen with a minimum SPF 30 or higher.

• Hydrate throughout the day and before you begin outside hot weather activity.

• Knowthewarningsigns of heat exhaustion and heat stroke including heavy sweating, muscle cramps, dizziness, headache, nausea or vomiting.

• Trywateractivitiesthat can keep you cooler such as swimming, surfing and kayaking. Remember to keep drinking because even if you don’t feel sweat, you are still sweating.

If you are aware of the conditions outside, have appropriate gear and stay hydrated, you can best decide your personal limits while paying attention to how your body is feeling.

HOTWEATHERExercise

RECI

PEOF

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M

ONTH Honey Lime Fruit Salad

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Place fruit in a large salad bowl, combine honey and lime juice, pour through the fruit and mix well.

2 cups of strawberries, sliced3 kiwi fruits peeled and sliced

2 cups of blueberries1 cup of grapes, halved

2 cups pineapple chunks

2 apples peeled and diced2 tablespoons honey

1 tablespoon fresh squeezed lime

YOUNOURISHING

Fruit is sweet, delicious, refreshing and full of vitamins, minerals and fiber packed with health benefits. When it comes to eating fruit, variety is key, because different fruits contain different amounts of nutrients. Eating fruit also helps you to lose weight by filling you up with less calories. Apples and citrus fruit like oranges and grapefruit, are a few of the most filling choices. Fruit can satisfy sweet cravings as an alternative to eating foods with added sugar, while benefiting your body and mind.

Afeweasywaystoeatmorefruitinclude:

Make fruits easily attainable at home by placing a bowl of fresh fruit on your kitchen table. Apples, grapes, bananas, pears and plums are easy grab and go options.

Pick berries to add to cereals, yogurt, salads or just to snack on.

Shop farmer’s markets where you can buy fresh, local produce.

Frozen fruit is usually just as nutritious as fresh fruit. They can be simply stored to use for smoothies and as yogurt or partfait mix-ins.

Fruit is nature’s candy. Think of eating your daily recommended servings as the treat it is instead of a box to check and embrace the sweetness!

Late Summer Veggie Garden

“Gardening adds years to your life and life to your years.” Unknown

Don't Forget TheFRUIT

Nothing tastes as good as a vegetable grown in your own garden. Whether you grow in the backyard or in pots on a balcony, as long as you have soil and seed you can enjoy the flavor of your own freshly grown vegetables. If you are looking to plant, but afraid it’s too late to start now, here are a few vegetables to try that can thrive later in the summer: Carrots that are garden grown are full of flavor and texture. Sow seeds directly into the garden or containers. Cauliflower can be planted in late August or early September. It’s a cool season crop that loves a lot of sun to grow and is particularly delicious when roasted.Broccoli thrives in cool weather so planting in mid to late August is usually a safe bet. Spinach likes to grow in full sun to light shade. Sauteed with garlic and olive oil, enjoyed in salads or in a smoothie, it is packed with nutrients and flavor.Radishes can add a special crunch to salads with a crisp texture and peppery flavor. Grow them alongside your carrots as both root vegetables will grow in similar conditions. Whether you have been gardening all summer or not at all, why not try planting at least one of these vegetables now to yield a special treat in the fall? Don’t get discouraged if you don’t think you have a green thumb or if the plants don’t make it to harvest. Keep trying and learn the joy of planting a seed and watching it grow.

The Power ofANTICIPATION

BURNOUT

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HEALTHHARMONY

Feeling drained? Having trouble concentrating? Work, parenting, caring for aging parents, homeschooling, housework, grocery shopping and meal planning is overwhelming. When do you get a break from it all? It’s normal to feel emotionally depleted and tired. Feelings of worry about letting people down, at work and home can be stressful. When these feelings hit, you may have little interest in pursuing activities that bring you pleasure, but this is when you need it the most. The lines between work and home for many have been blurred by changing circumstances which lead to higher levels of stress. The good news is that there are ways to cope and move through these feelings, to recharge, so you don’t feel like you are paddling against the current in rough waters. When it seems like you don’t have the time, that is when it is the most important time to prioritize yourself: • Takeameditationbreak. 5 minutes, 10 minutes, whatever you

can muster to walk away from it all and just focus on your breath

to calm your mind and shift to the present moment. There are great apps to download with guided meditation exercises, but it can be as simple as sitting outside and watching the squirrels.

• Drawthelinebetweenworkandhomelife. Whether you work remotely from home or go to a job each day, build and maintain boundaries between your personal and professional life. If working from home, replace a morning commute with a walk before sitting down to work.

• Talkaboutit. If you are struggling to balance work, home and child care responsibilities, talk about it with your boss and your household members. Sometimes there are avenues of leeway and flexibility that aren’t apparent to us when demands are closing in. If your company provides an Employee Assistance Program (EAP), utilize the mental health resources provided.

There is no shame in not being able to do it all! Openly asking for help, prioritizing and not being perfect can lighten your load and lower your stress.

“Looking forward to things is half the pleasure of them.” Lucy Maud Montgomery

We all need to look forward to something. While living in the present is a beneficial practice, when going through difficult situations, a healthy sense of anticipation for the future can provide the motivation and resilience to get through tough times.AFEWSIMPLEEXAMPLESINCLUDE:• Having a bad day at work? Take a break to think about fun weekend plans

and feel re-energized for your work task. • Changing an unhealthy habit like quitting smoking? Planning a vacation with

the money you are saving by not buying cigarettes may help curb impulses. • Giving a stressful presentation at work? Plan ahead for a fun lunch break afterward. People need to feel optimistic about the future even when they aren’t going through tough times. Take a moment and think about what you look forward to, whether it’s spending time with your kids, seeing a movie, or spending time with a friend. Find something to make your future look a little brighter and happier, add them to your calendar and take pleasure in the anticipation of good things to come.

WORK/HOME BOUNDARIES

• Don’tsendemailsoutsideofworkhours.• Dotakebreaksandtakepressureoffyourself.

• Dobeflexibleinyourapproaches toadjusttoandcopewithstress.

COURAGEOUSDecisionsDecisions can be difficult because of the fear of making the wrong choice, or inevitably, the fear of failure. Making good decisions includes gathering information, identifying alternatives, evaluating each option, choosing or combining alternatives and the courage to take action. Even when a choice is made, you are free to act or not to act. It’s okay to hold off on a decision, to make the choice that feels right. When you stop fearing the consequences of a “wrong decision” you may realize that you are making the best choice you can with the information available to you.

There is no magical “right choice,” but it is usually the option with the least risk. The hardest part of making a decision is searching for the alternative option you have yet to find. Sometimes you simply have to decide NOT to decide, until you identify an acceptable option.

Once the choice is made, have courage and faith that the consequences will unfold as they should. When a choice is made and a direction is set, it takes courage to step beyond what is comfortable and predictable. Coping with fears using courage can lead to new effective solutions.

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ANSWERS: 1. B 2. D 3. D

1. When it comes to hot weather which is a greater concern when exercising? a. Temperature b. Humidity

2. Which statement about fruit is most true? a. Fruit is natures candy. b. Frozen fruit is as nutritious as fresh. c. Eating fruit helps you to lose weight. d. All of the above.

3. When you are feeling emotionally depleted which of the below was NOT an option suggested to prioritize yourself to avoid burnout? a. Take a mediation break. b. Talk about it. c. Put in place stronger boundaries between work and home life. d. Hold your breath.

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.

©2020 Inspired Perspectives LLC. www.InspiringPerspectives.com • info@inspiringperspectives.com • 904.641.1208

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“Do what you can, with what you have, where you are.” Theodore Roosevelt