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Did you spend 10 minutes meditating today?

Did you spend 10 minutes meditating today?

Is the glass half full or half empty? The answer will depend on how you choose to view your life. Our ability to think critically and to see and then solve problems is a trait that makes us highly productive. However, this critical perspective can often become a habit of focusing on only areas that are not "right". As a result, we can start to see only those things that need fixing and lose sight of all that is going well. Because your outlook will have the greatest impact on your health and daily well-being, it is important to maintain a balanced perspective on your day. By taking a few minutes each day to identify what went right and experience moments of gratitude, you will feel a greater sense of accomplishment and have a more positive outlook.

Research out of Miami recently demonstrated that in 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives compared to the group that journaled about things that irritated them or had no instruction. However, the group that expressed gratitude also had fewer visits to physicians.

Did you eat your 2 servings of raw VEGGIES today?

Did you eat your 2 servings of raw VEGGIES today?

Vegetables should be a staple in everyone's diet.

It is no secret that they are full of great stuff  that your body needs to stay strong and healthy.

● They contain vitamins, minerals and phytonutrients that can lower your risk for some chronic diseases such as stroke and heart disease.

● They are an excellent source of fiber, which can: 

○ decrease your risk of coronary artery disease 

○ slow digestion and help control the rise of blood glucose after eating

○ keep you fuller longer.

● Vegetables are naturally low in fat, calories and are cholesterol free.

● Some vegetables are protective against certain cancers.

For an individual following a 2000 calories per day DASH (Dietary Approaches to Stop Hypertension) meal pattern, it is recommended that you consume 4-5 servings per day.

By adding one sandwich bag full of vegetables each day, you will increase your daily intake of fiber, nutrients and cancer fighting antioxidants. 

The more color and variety in your Veggie Bag, the better! To get the most out of your Veggie Bag, choose 3 different colored vegetables.

Here are some ideas:

○ 2⁄3 cup broccoli florets

○ 2⁄3 cup red bell pepper

○ 2⁄3 cup edamame

○ 2⁄3 cup green bell pepper

○ 2⁄3 cup baby carrots

○ 2⁄3 cup garbanzo beans

○ 2⁄3 cup bean sprouts

○ 2⁄3 cup mushrooms

○ 2⁄3 cup sugar snap peas

Finally, a FEW MOREEvery important tips to make your healthy eating plan successful:

  • Munch on your veggies throughout the day as often as you can
  • Sneak veggies into your breakfast smoothie via spinach or kale;
  • Salads with veggies can be your lunch's main entree;
  • Pressure cook, steam or roast non-starchy vegetables for the best nutritional value.

Eating healthy vegetables more often will remind you to make better choices during meal times.

Did you drink 8 ounces of water within one hour of waking and three hours of going to bed?

Did you drink 8 ounces of water within one hour of waking and three hours of going to bed?

Water is the most important liquid in any diet. It is one of your body’s most essential nutrients. 

On average, your body contains about 10-12 gallons of water, and it's essential for your cells to keep functioning.

The safest way to ensure you're getting enough water, according to the Academy of Nutrition and Dietetics, is to drink at least eight 8 ounce glasses (or 64 fluid ounces) of water per day. 

Wondering if you are drinking enough fluid? Besides feeling thirsty you can also check your urine. If your urine is pale or almost colorless, you are drinking enough. 

Often, thirst is mistaken for hunger, so you can avoid overeating, by simply staying hydrated.

Try drinking mostly water and fluids with no or few calories. Keep bottled water in your car and a large pitcher in your refrigerator. Carry a water bottle with you at all times or leave a cup on your desk as a visual reminder. 

A great way to begin your journey to eight glasses a day is to drink one glass in the morning when you get up, and another after dinner, before bed. 

This method will not only increase your consumption of water, it will remind you to end eating for the night before you settle in for much needed rest. 

So, drink to your health!

How many consecutive hours did you sleep last night?

How many consecutive hours did you sleep last night?

Want to get more done in your day? Make time to sleep. Studies show that consistently depriving your body of sleep will result in a dramatic decrease in the quality of your work and negatively affect your daily outlook. By getting at least 7 hours of sleep per night, you will be allowing your body time to fully recharge and rebuild.

Sleep deprivation is also associated with increased rates of anxiety, depression and risk of  heart disease, hypertension, diabetes and stroke. In fact recent studies demonstrated how prolonged sleep deprivation negatively affects inflammatory and cholesterol pathways.