Week 4 Newsletter

Week 4 Newsletter

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There are so many wonderful things to celebrate this last week of September!

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9.29.20 World Heart Day
9.29.20 National Coffee Day
9.30.20 Women’s National Health and Fitness Day

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Get geared up for October where our main focus will be on
Health and Wellness and Weight Management.

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Self – Care

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STOP “shoulding” all over yourself…and others

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Ever find yourself making statements that begin with I should or I shouldn’t?
Like…
I should work out more.
I shouldn’t eat this chocolate cake.
Should or shouldn’t are words typically used to indicate obligation, duty, or correctness often when criticizing someone’s actions.
Truth is, we “should” all over ourselves often and unconsciously many times throughout our day. We “should” on others too when we say things like…
Susie should hire a gardener; her lawn
looks awful.
Susie shouldn’t buy a new expensive car.
“Shoulding” is most often negative and leads to disappointment, anger, guilt, and judgement of self and others.
Today…commit to replacing should and shouldn’t statements with more positive and productive words. Like…
I will eat this chocolate cake and fully
enjoy every bite.
Susie will make the best decision for her regarding a new car.

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Health and Wellness

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Do Your Part…
Take Care of Your Heart!

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World Heart Day is a great reminder and a call to action to do all that you can to care for your most precious muscular organ and encourage others to do the same.
Eat well & drink wisely
  • eat more fiber – goal to eat 5 servings of whole fruits / veggies a day
  • reduce & replace processed stuff – reduce consumption of highly processed foods and beverages and look for fun, tasty, and creative ways to swap them for minimally processed items
  • limit alcohol – keep alcohol consumption to a minimum
 Move to work that muscle
  • move more – shoot for at least 30 minutes of moderate-intensity physical activityn 5x per week
  • it all counts – playing, walking, dancing, taking the stairs, doing housework, etc.
  • try a class – take advantage of the countless free fitness classes that are available via apps and online
Say “no” to smoking
  • stop it! – it isn’t easy, but it’s the single best thing for you to do in order to improve your heart health. Within two years of quitting, the risk of coronary heart disease is substantially reduced
  • limit exposure – secondhand smoke (even from fires) is just as dangerous and can cause heart disease in non-smokers

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Food

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National Coffee Day

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The truth about coffee!
‘Is coffee good for you?’ is an age-old question that can finally be answered. New studies on coffee indicate that you could be getting more from your favorite cup than an energy booster.r According to Diane Vizthum at Johns Hopkins University School of Medicine, “Along with caffeine, coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease.”
Top health benefits of drinking coffee:
  • you could live longer
  • your body may process glucose (or sugar) better
  • you’re less likely to develop heart failure & Parkinson’s disease
  • your liver will thank you
  • your DNA will be stronger
  • your odds of getting colon cancer will go way down
  • you may decrease your risk of getting Alzheimer’s disease
  • you’re not as likely to suffer a stroke
Not a coffee drinker? Not a problem!
Maybe you’re a baker?
Use espresso powder to give your chocolate treats a boost!
Adding a small amount of espresso powder to brownies, cakes and other chocolate goodies gives plain old chocolate a more enhanced and intense chocolate flavor, much like what sea salt does for chocolate.

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Physical Activity

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2020 National Women’s Health & Fitness Day

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Wednesday, September 30th is National Women’s Health & Fitness Day. This annual observance aims to focus attention on the importance of regular physical activity and health awareness for all women of all ages.
physical activity helps to
  • reduce stress
  • improve sleep
  • boost energy
  • reduce symptoms of anxiety and depression
  • increase self-esteem
  • improve focus and performance at work or school
guys…be a star and support your gals with their health, wellness, and fitness goals!
  • ask your spouse, daughter, or gal pal to take a walk with you
  • surprise your gal or pal with an easy and healthy snack or dinner

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