Mindfulness offers particular benefits for mental health, helping to reduce symptoms of anxiety and depression while fostering a greater sense of calm. Studies have shown that regularly practicing mindfulness increases emotional stability, making it easier to handle challenges without feeling overwhelmed. When we’re mindful, we’re less reactive and more focused, which translates to greater emotional control and an improved ability to navigate life’s ups and downs. This sense of inner balance is key to preventing burnout and maintaining a positive outlook, especially during busy or stressful periods.

For many, mindfulness also helps achieve a healthier work-life balance. In our connected world, the boundaries between work and personal time can easily blur, leaving us feeling constantly “on.” Mindfulness helps us be fully present in each moment, whether at work or home, which leads to increased productivity and greater satisfaction in both areas. By taking a few moments to reflect or reset, we’re able to recharge and engage in our responsibilities with more energy and focus. Mindfulness doesn’t need to be complicated; finding small ways to incorporate it can make a big difference in mental health and quality of life. So, how do you practice mindfulness each day?

Without enough iron, your body can’t produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin).

Iron deficiency anemia symptoms:

* May leave you tired and short of breath.

* Extreme fatigue.

* Weakness.

* Pale skin.

* Chest pain, fast heartbeat or shortness of breath.

* Headache, dizziness or lightheadedness.

* Cold hands and feet.

* Inflammation or soreness of your tongue.

* Brittle nails.

Iron deficiency cannot be corrected overnight. You may need to take iron supplements for several months or longer to replenish your iron reserves.

Eat Iron-rich foods:

*Red meat, pork and poultry.

*Seafood.

*Beans.

*Dark green leafy vegetables-spinach.

*Dried fruit – raisins and apricots.

*Iron-fortified cereals, breads and pastas.

*Peas.

Try it!

Spinach, cashew, and raspberry smoothie is high in Iron.

#InformationIsPower

Roller skating isn’t just about gliding around looking cool; it’s a fantastic way to have fun while reaping a whole bunch of awesome benefits! So, let’s lace up those skates and roll through some of the perks you’ll enjoy.

1. Building Balance: Ever seen a seasoned roller skater gracefully navigate obstacles? Well, that’s all about balance! When you skate, your body becomes a finely tuned balance machine. Whether you’re a newbie or a pro, every session on wheels is a mini balancing act that helps improve your stability.

2. Muscle Control: Roller skating isn’t just about leg muscles; it’s a full-body workout. As Strang wisely puts it, skating engages muscles from your core to your ankles and everything in between. Your glutes, hamstrings, calves, back, and pelvic floor all join the party. You’ll develop fine-tuned muscle control that can help you perform better in other activities too!

3. Better Posture: Say goodbye to slouching! Roller skating encourages you to maintain an upright posture. You’ll find yourself naturally aligning your body to stay balanced and avoid spills. It’s like a posture improvement program on wheels!

4. Confidence Boost: There’s something undeniably empowering about cruising around on roller skates. As you gain skill and confidence in your ability to stay upright and glide smoothly, your overall self-confidence gets a boost. You’ll feel like a rockstar, and that confidence can spill over into other aspects of your life.

5. Endurance Building: Skating isn’t just about short sprints; it’s also about building endurance. The longer you skate, the more your muscles will work. It’s like a stealthy fitness routine; you’ll hardly notice you’re working out until you realize you’re sweating and feeling the burn!

So, there you have it – roller skating is more than just a fun pastime; it’s a fantastic way to enhance your balance, muscle control, posture, and self-assuredness. Plus, it’s a sneaky way to sneak in a full-body workout while having a blast. So, grab your skates and roll and bounce, my friend!

https://www.facebook.com/reel/603349214710092

Did you know?

Vitamin D is important to the health of every system in the body, and yet many people do not get the recommended amount.

The recommended daily amount of Vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.

Getting enough Vitamin D is important for typical growth and development of bones and teeth, as well as improved resistance to certain diseases.

Vitamin D Deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones).

Signs and symptoms of Vitamin D Deficiency:

* Fatigue.

* Bone pain.

* Muscle weakness, muscle aches, or muscle cramps.

* Mood changes, like depression.

Foods that provide Vitamin D include:

* Fatty fish, like tuna, mackerel, and salmon.

* Foods fortified with Vitamin D, dairy products, orange juice, soy milk, and cereals.

* Beef liver.

* Cheese.

* Egg yolks.

#InformationIsPower

Growth comes from the process. Trust the journey you are on.

Eating blueberries can help improve your memory.

Listening to music for at least 5-10 minutes a day strengthens the mind, making it easier to deal with emotional stress.

If you’re struggling, that means you’re progressing.

Faking a smile will boost your mood.

Eating bananas is a natural aid to reduce the effects of stress and anxiety.

Broccoli, cabbage, and Brussel sprouts all contain a little bit of cyanide. Eating them primes your liver to deal better with other poisons.

You can’t change how people feel about you, so don’t try. Just live your life and be happy.

#InformationIsPower 

Daydreaming is good for your brain. Believe you can and you will.

Understanding the Mind-Body Connection

The connection between the mind and body is profound yet frequently misunderstood. If you’ve dabbled in practices like Yoga or meditation, you know the transformative power of concentration and focus on your health. Meditation, for example, lowers heart rates, reduces blood pressure, and alleviates anxiety.

The truth is that when we control our minds, we unleash the full potential of our bodies. A martial artist can break a board because they firmly believe they can. It’s not just about practicing the physical movement; it’s about the mental conviction that drives success.

In essence, our thoughts and feelings have a direct impact on our physical well-being. A person with discipline and unwavering belief in their abilities is far more likely to achieve their goals than someone plagued by self-doubt.

Martial Arts: A Mind-Body Connection Practice

Martial arts demand discipline and focus. It necessitates aligning your mind, body, and spirit into perfect harmony. When these elements synchronize, the impossible becomes possible.

Martial arts training teaches you how to channel your mental and physical energy effectively. It’s about making all parts of your body work as one, a skill that requires practice since most of us aren’t naturally in tune with our movements.

Different forms of martial arts use various techniques to bridge the gap between mind and body. Whether it’s music, meditation, or mindful breathing, the goal is the same – to create mental and physical stillness that enables martial artists to bring their best to the task at hand.

The Holistic Benefits of Martial Arts

In a world filled with distractions and disconnection, martial arts is the antidote. Success in a martial arts class hinges on bringing your mind, body, and spirit together in a singular focus. This synergy makes learning Kung Fu or Jiu Jitsu easier than it would be without it.

With consistent practice, martial arts instill discipline and spiritual peace, bringing your mind and body into sync. This spiritual aspect is often underestimated but is one of the most significant benefits of martial arts training.

So, if you’re looking to improve mental and emotional health, build a strong mind-body connection, and gain a level of control that encompasses your entire being, martial arts might just be the transformative journey you’ve been seeking. It’s not just about combat; it’s about unlocking your inner power and achieving holistic well-being.

@copyright 2021

Her wise words emphasize the importance of staying true to our integrity, values and purpose – reaffirming that our innate value will never lead us astray. 

What is an innate value you might ask: What is an example of innate value?

Something that is “innate” is intrinsic or inherent to a person. Similarly, an innate quality is something that is core to a person and remains relatively stable across a person’s lifetime. For example, if “Jasmine” is smart, funny, and courageous at age 20, it’s likely that she’ll continue to be those things at age 50.

Many of us struggle with separating our innate value from how our relationships with others (e.g. romantic, family, friendships) are going. What are some pitfalls we might experience because of this? How can we recognize our innate value, outside of the relationships we have?

I do not believe one can or should separate their innate values from our relationships. My innate values remain the same – personally and professionally. Specifically, I value service to others, respect and consistency. All those values represent who I am irrespective of the person or organization in which I interact.

Thank you so much for sharing your thoughts with us, Dr Lisa Walker! 

What are your thoughts….comment below in the comment section
 

What does a mindset shift you’ve personally experienced or have supported your clients through when it comes to owning our innate value within the relationships we have with others?

The mind-shift that I personally experienced when it comes to owning my innate value within my relationships with others is to never compromise my integrity. I have noticed when I go against my integrity, my values, my purpose… I always fail. If I stay true to my integrity, most of all, I never fail.
 

 Connect with Lisa

Instagram: @Quilted_Rose_org | Website: quiltedrose.org | LinkedIn: Dr. Lisa Walker

By: SeekHer Foundation – – https://seekher.mn.co/share/mGPZovyqM_XQMTgV?utm_source=manual

ealth Matters!

Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals.

Science-Based Health Benefits of Eating Vegan

is richer in:

* Certain nutrients.

* Help you lose excess weight.

* Lower blood sugar levels and improve kidney function.

* May protect against certain cancers.

* Linked to a lower risk of heart disease.

* Can reduce pain from arthritis.

Vegetarian Men live for an average of 10 years longer than non-vegetarian men — 83 years compared to 73 years. For women, being Vegetarian added an extra 6 years to their lives, helping them reach 85 years on average.

Try it!

Good Vegan substitute for meat:

* Seitan a popular protein source for many vegetarians and vegans.

* Tofu, tempeh, and edamame all originate from soybeans.

* Lentils.

* Beans.

* Nutritional yeast.

* Spelt and teff.

* Hemp seeds.

* Green peas.

#InformationIsPower

Be obsessed with improving yourself. Make a little progress each day. Your future self will thank you for it.

The latest edition of the American Psychiatric Association’s (APA) Healthy Minds Monthly Poll delivers a crystal-clear message: our furry friends aren’t just part of the family; they’re also amazing for our mental health.

In the survey, we found that half of the respondents (50%) proudly had dogs, 35% were cat aficionados, and around a third (31%) didn’t have any pets at home. About 3% mentioned having some unique pets, like fish, birds, turtles, and more.

But here’s the real scoop – among those with pets, a whopping 86% said their furry buddies had a mostly positive impact on their mental well-being. It didn’t matter if you were a dog lover (87%) or a cat person (86%), both groups felt the love equally. Now, if you had more exotic pets, like fish and turtles, well, 62% of you also agreed, but maybe you’re just keeping your inner Zen master a secret!

And here’s the heartwarming part – a massive 88% of pet owners said they consider their pets part of their family. Who can blame them? We’ve all experienced that heart-melting moment when your pet looks at you with those soulful eyes.

The American Psychiatric Association conducted the poll from Feb. 10-12, 2023, with 2,200 amazing adults, and our margin of error is just plus or minus two percentage points – so you can trust these numbers!

According to APA President Rebecca Brendel, M.D., J.D., “People recognize that there is something special about bonds between humans and their pets.” And she’s right! Our furry friends aren’t just non-judgmental companions; they’re also our secret weapons against stress and anxiety.

Those who felt the positive vibes from their pets mentioned several key benefits, including:

1. Stress and anxiety reduction (69%).
2. Unconditional love and support (69%).
3. Companionship (69%).
4. A calming presence (66%).
5. True friendship (63%).

Now, here’s a twist – cat owners were more likely to praise their pets for offering companionship, a calming presence, and stress relief. Dog owners, on the other hand, were twice as likely to say their pets encouraged them to be more active. Guess those daily walks pay off!

When we asked about the worries that come with pet ownership, pet parents were most concerned about their pets aging or passing away (71%) and their pets’ health conditions (66%). Over half also fretted about travel arrangements (56%) and the cost of healthcare (58%).

For those who don’t have pets, 29% said they couldn’t afford one, and 22% mentioned not having enough time to care for a pet. About 11% were mourning a beloved pet they’d lost.

Our CEO and Medical Director, Saul Levin, M.D., M.P.A., summed it up beautifully, “The benefits of pet ownership to many Americans seem to outweigh the stressors.” And if having a pet isn’t in the cards for your family right now, there are plenty of opportunities to volunteer with animals, which can also bring some positivity into your life.

So, let’s celebrate our furry pals this month! Share your pet’s adorable pics and stories on social media with the hashtag #Paws4MentalHealth. Let’s spread the love and happiness our pets bring to our lives!

And hey, if you want to learn more about the APA, visit our website at www.psychiatry.org. We’re all about making sure everyone has access to top-notch mental health.

In today’s fast-paced world, maintaining a healthy diet can be a challenge. However, one versatile and nutritious option that can please both vegetarians and meat-lovers alike is the humble lettuce wrap. These crunchy, refreshing bundles of goodness are not only easy to prepare but also incredibly satisfying. In this blog, we will delve into the world of healthy eating and present you with five delightful lettuce wrap recipes, both with and without meat, that will tantalize your taste buds and nourish your body.

Why Choose Lettuce Wraps for Healthy Eating?

Lettuce wraps are an excellent choice for those looking to maintain a balanced and health-conscious diet. Here’s why:

1. Low in Calories: Lettuce leaves are naturally low in calories, making them a great choice for weight management.
2. Rich in Nutrients: They provide essential vitamins and minerals like vitamin K, vitamin A, and folate.
3. Hydration: Lettuce has a high-water content, helping you stay hydrated.
4. Fiber: Lettuce wraps are a good source of dietary fiber, aiding digestion and promoting a feeling of fullness.
5. Versatility: Lettuce acts as a perfect vessel to hold a wide range of delicious fillings, catering to various dietary preferences.

Now, let’s dive into five delectable lettuce wrap recipes, offering options for both meat enthusiasts and vegetarians:

Lettuce Wraps with Meat:

1. Asian-Inspired Chicken Lettuce Wraps

Ingredients:

• 1 lb ground chicken
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 2 tablespoons soy sauce
• 1 tablespoon hoisin sauce
• 1 cup water chestnuts, diced
• 1/2 cup green onions, chopped
• Bibb or iceberg lettuce leaves

Instructions: (Refer to the Asian Chicken Lettuce Wraps recipe from above)

2. Taco-Inspired Lettuce Wraps

Ingredients:

• 1 lb ground beef or turkey
• 1 packet taco seasoning
• 1 cup diced tomatoes
• 1/2 cup shredded cheddar cheese
• 1/4 cup sour cream
• Iceberg lettuce leaves

Instructions: (Refer to the Taco Lettuce Wraps recipe from above)

Lettuce Wraps without Meat:

3. Greek Chickpea Lettuce Wraps

Ingredients:

• 2 cups cooked chickpeas
• 1 cucumber, diced
• 1 tomato, diced
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese
• Greek dressing
• Romaine lettuce leaves

Instructions:

1. In a bowl, combine chickpeas, cucumber, tomato, red onion, and olives. Toss with Greek dressing.
2. Place the chickpea mixture in romaine lettuce leaves and sprinkle with feta cheese.

4. Teriyaki Tofu Lettuce Wraps

Ingredients:

• 1 block extra-firm tofu, pressed and cubed
• 1/4 cup teriyaki sauce
• 1 cup shredded carrots
• 1/2 cup sliced red bell pepper
• 1/2 cup sliced cucumber
• Butter lettuce leaves

Instructions: (Refer to the Teriyaki Tofu Lettuce Wraps recipe from above)

5. Mediterranean Hummus Lettuce Wraps

Ingredients:

• 1 cup hummus
• 1 cup diced cucumber
• 1 cup diced tomatoes
• 1/4 cup diced red onion
• 1/4 cup chopped fresh parsley
• Lemon juice and olive oil
• Boston lettuce leaves

Instructions:

1. In a bowl, mix diced cucumber, tomatoes, red onion, parsley, a drizzle of olive oil, and a squeeze of lemon juice.
2. Spread a spoonful of hummus inside Boston lettuce leaves and top with the cucumber-tomato mixture.

Closing Thoughts

Healthy eating doesn’t have to be boring or restrictive. Lettuce wraps offer a fun and nutritious way to enjoy a variety of flavors and textures, whether you prefer meat or opt for a vegetarian or vegan lifestyle. Experiment with these recipes and discover how easy it can be to make smart dietary choices without sacrificing taste. Start incorporating lettuce wraps into your meal plan today, and you’ll be on your way to a healthier and more satisfying way of eating.