🌸 Wellness Month for All

Grocery shopping can be a chore. Having a plan before you go to the store can make for a quicker, easier shopping trip and a healthier one. CLICK HERE to see this cheat sheet from the USDA.

🥦 This creamy Broccoli Cheddar Soup is much better than Panera’s version and can be made in under 30 minutes for a fraction of the price!

🍅 This full-flavored Lasagna Soup has everything you love about the Italian classic. It’s easy, filling, hearty, and perfect for a cold winter night.

Start Slow and Steady. Beginning your journey to getting fit doesn't mean painful workout sessions and breaking the bank. Utilizing your body weight is a practical approach to building strength and improving fitness without any equipment. It's all about movement and starting small.

CLICK HERE to see this 20-minute full body workout for beginners.

CLICK HERE for more tips and a QR code for a free app that will help you get started on your fitness journey.

Stop and Take a Breath. Deep breathing reduces stress by activating the nervous system, which is responsible for the "rest and digest" response, leading to a slower heart rate, lowered blood pressure, and a feeling of relaxation, essentially signaling to your body to calm down by consciously controlling your breath, counteracting stress.

CLICK HERE for breathing techniques and follow along with this :60 sec VIDEO by inhaling through your nose and exhaling from your mouth.

What is Yoga? Yoga is a physical exercise and a spiritual discipline that emphasizes the pursuit of self-realization and union with the divine.

Chair Yoga is the easiest way to start. It benefits people with mobility issues, seniors, office workers, or anyone looking for a low-impact way to improve flexibility, strength, and relaxation.

This 10-minute Chair Yoga lesson will give you all the basics of getting started. Give it a try!

Does cracking your knuckles really lead to arthritis? How strong is the human heart? CLICK HERE for these and other health related facts and myths.

Challenge, anyone? The NYS Parks Department gathered a list of 50 wellness-related missions you can achieve at most state parks and historic sites. Complete 25 of the missions at either as an individual or as a group. CLICK HERE for all info, including an app you can download to track your progress.

Bringing lunch to work instead of eating out has several benefits, including financial savings, healthier choices, time savings, and better productivity/energy. One easy way to do it is to wrap it up!

Are Wraps Healthier Than Sandwiches? READ what dietitians say.

🥬 This chicken Caesar salad wrap recipe is elevated by the irresistible smoky flavor of grilled chicken and grilled romaine.

🥒 These cream cheese veggie roll-ups make the perfect healthy lunch with sliced vegetables, a whole-wheat tortilla, and baby spinach.

🚶‍♂️‍➡️Walking is an accessible and affordable activity that can be incorporated into daily routines.  Even 10-15 minutes can provide significant health benefits. Tracking steps helps you reach goals. Walking can reduce rates of chronic disease and help prevent people from paying rising healthcare costs associated with health issues later in life. CLICK HERE  to see recommended pedometer apps for Android phones. CLICK HERE to see recommended pedometer apps for Apple iPhones.

Can you walk 100,000 steps in one month? Take the challenge HERE and take strides to a healthier you.

The law of attraction is a philosophy that suggests positive thoughts lead to positive outcomes, while negative thoughts lead to negative outcomes. The Power of Positivity is the practice of focusing on the good in situations, fostering an optimistic mindset, and approaching challenges with a solution-oriented attitude. It doesn’t mean ignoring difficulties but rather choosing to respond in a way that promotes resilience, motivation, and well-being.

CLICK HERE to see a motivational video. CLICK HERE to see over 50 Examples of turning automatic negative thoughts into positive ones.

Yoga benefits aspects of our lives affected by stress: body, mind, and breathing. Taking quick yoga breaks at work can provide benefits, including: Reduces Stress – A few minutes of deep breathing and stretching can help lower stress levels. Boosts Focus – clear the mind, making it easier to concentrate. Eases Muscle Tension – quick stretches relieve tension in the neck, shoulders, and back. Enhances Mood – Movement releases endorphins to improve mood. Increases Energy – A short break can re-energize you.

WATCH HERE for a 5 chair yoga exercises for your neck, back, and shoulders.

We tend to stay sedentary in the winter, especially when weather forces us to. Not only does this affect our fitness, but another essential muscle - our brain. It needs exercise, too! 📖 Wintertime is a great time to learn new skills while at home. You may want to learn a new language, pick up a hobby, or even try to learn to play an instrument.

🧩 Brain-training games may help improve attention levels, memory, response time, logic skills, and other measures of cognitive function if played regularly.

CLICK HERE for a list of games to keep your brain engaged. CLICK HERE to see interesting facts and myths.

Planning side dishes means balance, nutrition, and flavor. Prioritize whole foods like vegetables, whole grains, and legumes. Incorporate colors including greens, reds, oranges, and purples.

Focus on nutrient dense ingredients rich in fiber, vitamins, and minerals. Minimize unhealthy fats & added sugars by using olive oil, avocado, or nuts., and choose healthy cooking methods like steaming, roasting, grilling, or sautéing instead of frying.

🥣 Spoon bread is a quick comfort food and these 🫛easy green beans are the perfect dinner veggie! Find more options HERE.

Regular exercise not only strengthens the heart but also helps maintain healthy blood vessels, reduces blood pressure, and improves cholesterol levels, collectively lowering the risk of heart disease and stroke.

🚶‍Aim for at least 150 minutes of moderate aerobic exercise per week, which can be divided into 30-minute sessions over five days. A brisk walking, running, swimming, and cycling, strengthen the heart by improving cardiorespiratory fitness.

🕺Not sure where to get started? The Heart Hustle is an excellent cardiovascular and aerobic fitness workout for all levels. 💛 See more.

People spend 2.5 hours a day on social media. That’s equal to about 36.6 full days a year! You could be using that time on something more beneficial, such as Microlearning. Replace 5-10 minutes of scrolling with a short educational session (e.g., watching a TED-Ed video or a language lesson). There are several other great free microlearning platforms and apps: Elevate – A brain-training app for improving writing, math, and speaking skills. Lumosity – Cognitive training games to enhance memory and focus. Mindvalley – Personal growth and self-improvement courses in microlearning formats.

🧘‍♀️ Tai Chi is an excellent practice for beginners because it offers numerous physical, mental, and emotional benefits while being gentle and adaptable.

It improves balance & coordination, enhances flexibility, supports joint health and encourages better posture.  Reduces stress and anxiety, enhances focus and concentration, improves sleep, and boosts mood. It’s suitable for all ages and fitness levels, making it easy to start. Requires no special equipment, just a small space to move.

CLICK HERE for an instructional video on Tai Chi you can do in the morning.

Activities in the snow are great for health and wellness, enjoying the outdoors while still being mindful to dress appropriately for the cold weather and staying hydrated.

Snowshoeing is a low-impact exercise that works various muscle groups. Cross-country skiing is a great cardio workout that engages upper and lower body muscles.

Sledding is fun and a good leg workout as you climb back up the hill. Snow angels/Building Snow Men involves light exercise with stretching for all ages.

CLICK HERE for this week's Facts & Myths.

People are choosing to recreate their fast food favorites at home. The advantages are a lower calorie count, portion control, cost effectiveness, and improved health. Reduce your risk of chronic diseases like obesity, heart disease, and diabetes with options like these:

🍔  A burger with two beef patties topped with special sauce, lettuce, cheese, pickles,  onions on a sesame seed bun in a healthier way without compromising flavor.

🧋This rich and creamy mocha Frappuccino has all of the chocolate and coffee flavor you want with none of the guilt!

Find more fast food copycat recipe options HERE

Non-Exercise Activity Thermogenesis (NEAT). What Is It and How Does It Benefits Your Fitness?

The fancy title means all the calories you burn through daily movement, not including any structured exercise. These small movements add up and can contribute significantly to overall calorie expenditure!

Walking around your home or office, taking the stairs instead of the elevator, standing while working (e.g., at a standing desk) fidgeting (tapping your foot, bouncing your leg, playing with a pen), cleaning (vacuuming, sweeping, mopping, dusting, are all examples of NEAT movements.

Learn more NEAT facts and quick workouts HERE.