1 INSPIRE TO MOVE 2 NOURISHING YOU 3 HEALTH HARMONY 4 GOOD DECISIONS

INSPIRE TO MOVEStep Right UpStairs are everywhere and can easily be embraced as an option for getting in shape. Stairs provide an unusual but effectiveopportunity for exercise. Many athletes often use stadium steps for workouts. Stair climbing benefits allow maximum value inminimum time with low impact and allows you to burn more calories per minute than most other forms of exercise.

Using the stairs is a hassle free way to incorporate physical activity into your day. Stair climbing doesn’t require any specialskills, equipment or clothing, but remember to hold the handrail. Other great reasons to take the stairs are:

• Climbing two flights of stairs a day could result in a weight loss of 6 pounds per year.

• Taking the stairs is often faster than waiting for an elevator during peak hours.

• Spread at intervals throughout the day, small amounts of physical activity, such as one stairway at a time contributes to therecommended 30 minutes of exercise that can add years to your life.

Try wearing a pedometer to track your steps and supplement with other activities on days your steps have been lower.

APRIL 2013 DIGEST

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” - Bill Copeland

NOURISHING YOU

4 slices of whole-wheat bread6 tablespoons of light brown sugar1 teaspoon grated lemon zest2 teaspoons lemon juice3 cups sliced strawberries4 tablespoons low fat cream cheese or mascarponeToast bread. Heat a large skillet and add sugar, lemon zest and lemonjuice. Cook for about a minute, stirring until the sugar melts and themixture begins to bubble. Add strawberries and stir until berries areheated. Spread 1 tablespoon of cream cheese on each slice of toast and top with warm berries.

Liquid calories in alcohol, juices, sports drinks orsodas can have an enormous impact on ourweight. Empty calories (those without nutrients)like soda and alcohol, do not make you feel full orproduce satiety. They also do not contribute toyour daily requirements of vitamins and minerals.Take a closer look at your liquids and considerswapping them for ice cold water.The normal range for an appropriate meal is400-700 calories. Below are the average caloriesin popular drinks. If you do the math, some ofthese drinks would put you over your calorie limitbefore you even took a bite of food:

• One glass of wine – 100 calories• Coffee café Frappuccino – 470 calories• Mixed drink – 300 or more calories• 16 ounce latte with whole milk

– 260 calories• Average size margarita – more than

500 caloriesThe best way to avoid drinking large amounts ofcalories and sugar is to make water your drink ofchoice. Other suggestions are to:

• Sip on flavored teas• Lighten coffee or tea with non-fat milk

instead of creamer• Add a slice of lemon or lime to sparkling

water• Choose 100% juice over “fruit drink”

or “fruit beverage”

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

Strawberry Bruschetta

Fruit For Dessert

LightenYour Liquid

Who doesn’t want dessert? That scrumptiously sweet dish served at the endof the meal that lingers like a promise through dinner. If you are one of themany people who live with a sweet tooth, try fruit as a delectable treat tosatisfy your craving for dessert. Enjoying fruit by itself such as a bowl ofstrawberries, sliced melon or even peeling a juicy orange can be satisfying.Appreciating the natural sweetness of fruit is a delicious way to get moreantioxidants into your diet. Adding just a little spice or sweetener can go along way to turn plain fruit into a new treat. A few ideas are:

• Toss fresh berries with a little bit of sugar and squirts of citrus juice.

• Make a parfait with nonfat yogurt and your favorite fruit such aspineapple and raspberries.

• Peel oranges and add a dash of cinnamon.

• Warm cherries with ricotta cheese and toasted almonds.

• Bake half an apple and top with oats, cinnamon and a little brown sugar.

Click onthe arrowto watch a

slide show onsome of the

tastiest tropicaldelights you may never

have heard of.

HEALTH HARMONYDrink Smart

Spring is a good time to have fun with friendsand family and make unforgettable memories.A lot of social events involve or even revolvearound alcohol. Time magazine reports that40% of all beer sold in the U.S. is consumedfrom May to August. This season, if you’rethinking of over imbibing in the warm weather,give some thought to these reasons why youshould limit or avoid alcohol:

• Drinking in warm weather can leave youdehydrated.

• Alcohol impairs judgment.

• Alcohol slows down reflexes, alters balanceand coordination, causing accidents.

• Excess calories from alcohol can lead toweight gain.

Think Before You Drink• If you will be driving a car or boat, be safe

and don’t drink.

• Eat food while drinking. Food helps to slowthe effects of alcohol.

• Drink water. If you choose to drink alcoholstay hydrated and have a large glass ofwater after each alcoholic drink.

“One of the reasons I don’t drinkis that I want to know when I

am having a good time.” - Lady Astor

Spring is finally here! The beautiful budding flowers, trees and growing grassare a welcome site for some, and just a sore one for some others. Commonspring allergy symptoms include, sneezing, itchy and runny nose.

More often allergies aren’t serious, but make you feel lousy. A few commonpractices that can help keep your allergy symptoms under control are:

• Cleaning the air filters in your home often.

• Dusting surface areas, vents and other places where pollen can collect.

• Washing your hair after being outdoors.

• Vacuuming twice a week.

Over-the-counter allergy medications are effective for many people but ifthey don’t help, your doctor may recommend prescription medication orallergy shots.

Allergy Relief

Control Allergies byControlling Your Environment1. Consider wearing an allergy face mask if working outside.2. Take your allergy medication early so it gets in your

system before the pollen does.3. Keep an eye on pollen counts. Try to plan more outdooractivities on days when the count is lower and less windy.

To watch a video that explores the health risks of binge drinking.

Click on the arrow to watch a slide show on the10 Worst Cities for Spring Allergies.

GOOD DECISION$Coping During a Life Crisis

“When you come to the end of your rope, tie a knot and hang on.” - Franklin D. Roosevelt

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. ©2013 Inspired Perspectives LLC.

4342 Ripken Circle East • Jacksonville, FL 32224 • 904.641.1208 • acohen@IPWellBeing.com • www.IPWellBeing.com

WITHIN 20 MINUTES OF LAST CIGARETTE•Blood pressure returns to normal•Pulse rate returns to normal•Temperature of hands and feet return to normal

(improved circulation)

WITHIN 24 HOURS – Chance of heart attack decreases

WITHIN 48 HOURS•Smell and taste improvement•Nerve endings start to re-grow•Bad breath improves

WITHIN 2 WEEKS TO 3 MONTHS•Cough and phlegm disappear•Risk of colds, flu, and pneumonia decrease•Walking becomes easier•Lung function increases up to 30%

AFTER 1 YEAR•Risk of heart disease is cut in half that of a smoker

AFTER 5 YEARS•Lung cancer death rate decreases by almost half•Stroke risk is reduced to that of a non-smoker•Risk of moth, throat and esophagus cancers is cut in half

AFTER 10 YEARS•Lung cancer death rate similar to that of a non-smoker•Pre-cancerous cells are replaced•Risk of other cancers decrease

AFTER 15 YEARS•Risk of heart disease is that of a non-smoker

WHAT ARE THE HIGHLIGHTS OF A SMOKE-FREE LIFESTYLE?That is a great question!! The decision to stop using tobaccocould be one of the most important factors in your future healthand well-being.

BENEFITS OF A SMOKE-FREE LIFESTYLE•More stamina for work and play•Whiter teeth and fresher breath•Feeling better about yourself•Becoming a role model for other smokers or loved ones•Cleaner smelling clothes, furniture, or car•More money

THE HEALTH BENEFITS OFQUITTING SMOKING

SOARING TO NEW HEALTHY HEIGHTS

Life is full of major challenges, like the death of someone close to you, the end of a relationship or a job loss. These crises are often unexpectedand overwhelming. These traumatic situations can cause very strongemotional reactions. Understanding normal responses can help you copeeffectively with thoughts, feelings and behaviors to benefit recovery.

Shock and denial are typical responses and are normal protectivereactions. A person may feel stunned and temporarily numb or disconnectedfrom life. Feelings can become intense and it’s normal to be anxious, nervous oreven depressed. Interpersonal relationships often become strained and frequent arguments can occur. Additionally, people can become withdrawn and isolate themselves.

HOW TO HELP YOURSELF AND OTHERS:Restore emotional well-being and a sense of control after a traumatic experience by:

• Allowing time to adjust. Anticipate this as a difficult and emotional time.

• Asking for and accepting help from people who care.

• Look into local support groups.

• Avoid major life decisions while under extreme stress.

• Practice healthy behaviors such as eating well-balanced meals, exercise and get plenty of sleep.

• Avoid alcohol and drugs.

If serious problems persist and continue to interfere with your daily living, consult with a well trained mental health professional.