Take Good Care of YOU!

As I was sitting in my sunroom early this Sunday morning, I was watching a gentleman (likely in his 70s) walking his senior dog. They stopped in front of my house and the man reached down to give his dog a few strokes on his back as his dog looked up at him. Then, they continued their leisurely pace.

I was once again reminded of how important it is to slow down and take care of yourself and each other. In my line of work, I'm constantly preaching about self-care. While I'm far from perfect, I do practice what I preach. I'm bringing up this topic as I learned recently that an older friend of mine is dying. This came up rather quickly with no time to finish out his/her final chapters.

Every day, I see far too many people working too hard at life particularly in their jobs. While helping others is important and something you may want to be remembered by, please know you're replaceable. Don't stop caring for yourself because you conform to the norms of society. You still have to look out for YOU. Part of looking out for yourself is being aware of when something doesn’t feel right and not waiting to do something about it. Slow down. Take a few deep breaths. Learn that it's not selfish to love and take care of yourself. Others will learn to admire and respect you for it. You will be setting a good example and teaching others to do the same.

We are only on this earth for a short time. Don't kill yourself just to make a good impression or to be a hero. You could die tomorrow and leave this earth wondering if it was all worth it. The answer to that is, "Probably not." You have family and friends who want to have you around for a long time so please try not to cut it short.

Learn to enjoy life if you’re not already. Do the things you love. And, lastly, make it your job to not only spread more peace and love to others, but also to yourself. Thanks for reading. 🙏🏼🩷

If you want to achieve nutritional excellence and really feel the power of food, be sure to eat these foods regularly. Take this list with you on your next grocery shopping trip and buy at least five things from this list to get you started. 💪🏼 🥑 🍅 🫐 🥦 🫘

It really works! 🌲

www.npr.org

Oatmeal 🍲 is a complex carb — it enters your system slowly and gives you a steady flow of energy that can help keep you on an even keel. It can also give you a boost of a brain chemical called serotonin that can lift your mood. Plus, it consists of soluble fiber which can lower cholesterol, glucose, and the risk for heart disease.

Think of a crisp fall morning with this Apple Walnut Oatmeal Bowl: 🍎
🍲 1 cup water
🍲 1/2 cup old-fashioned oats or gluten-free oats
🍲 1/2 banana, mashed or tsp honey 🍯
🍲 Cook on high heat, then lower to medium heat, stirring occasionally
🍲 Stir in 1/2 scoop vanilla bean organic protein powder (optional)
🍲 🔝 it with apple slices (cooked in coconut oil and coconut sugar)🍎 🥥, yellow raisins, walnuts, and sprinkle cinnamon on top.

More US schools are taking breaks for meditation. Teachers say it helps students' mental health School districts across the U.S. are adopting mental health practices as a part of their daily schedules and curriculums.

One of my favorite snacks: Kale Chips with avocado oil, salt, garlic, and nutritional yeast in the air fryer. Quick, easy peasy, and delicious. 🥬

♥️ 🤍 💙

The summertime is the best time for delicious and healthy produce. The Evansville area has several pop-up farmer’s markets where you can buy fresh and local produce and other local goods. Be sure to check them out if you haven’t already. 🍅 🥬 🌽 🫐

Also, be sure to check out Bud's Farm Market, Mayse Farm Market, Evansville IN, Reimann's Farm Market, and Evansville Farmers Market.

Raise your hand 🙋🏼‍♀️ if you love chips and salsa? If you put your hand up, then you must try out this awesome salsa recipe. 🤤

Here are the deets:
🍅 2 plump tomatoes, diced (These came from )
🍅 1 cup fresh pineapple, diced
🍅 1/2 - 3/4-cup black beans, drained and rinsed
🍅 2 jalapeño peppers, diced
🍅 1/2 cup finely chopped red onion (from )
🍅 1/3 cup chopped cilantro
🍅 1/4 cup chopped green onion (from Market on Main)
🍅 Juice of one lime
🍅 Salt to taste
🍅 Optional: 1/2 - 3/4-cup corn
🍅 Stir all the produce and herbs together then add lime juice and salt
🍅 Store in fridge for 30-45 minutes to let juices settle and allow flavor to pop out
🍅Serve with lime tortilla chips or whatever your fav is.

Did you know today is National Herbs and Spices Day? 🌿 Herbs and spices have many health benefits, including:
• Anti-inflammatory: Herbs and spices can reduce inflammation and damage to cells because they are rich in phytochemicals, which are healthy plant chemicals. Turmeric is a particularly strong anti-inflammatory spice, and has been shown to be more effective than ibuprofen in reducing knee pain for people with osteoarthritis.
• Antioxidants: Spices can boost antioxidants, which are substances that protect cells from damage caused by aging, the environment, and other factors. Microwaving, simmering, or stewing foods with spices can increase their antioxidant levels.
• Other health benefits - Different herbs and spices have other specific health benefits, such as:
◦ Ginger: Can treat nausea, stomach upset, and diarrhea
◦ Garlic: May protect the heart from changes that can lead to heart disease
◦ Cayenne: Can provide pain relief for arthritis and nerve damage related to diabetes
◦ Cumin: Can help with digestion, treat insomnia, and treat skin disorders

Herbs and spices can also be used in recipes to replace less desirable ingredients like salt, sugar, and added saturated fat.

Some herbs and spices that may be especially healthy include: Black peppercorns, Cardamom, Cinnamon, Cloves, Coriander, Rosemary, Ashwagandha, Nutmeg, Sage, and Parsley.

💯 I know too many people who waited and missed out completely. (It’s ok to put yourself first and satisfy your needs. No matter what anyone else says.)

This is a sad trend, however, people just aren’t making their health or self-care a priority. I see this every day in my line of work. It’s very frustrating. Mental health issues are at an all time high. This could improve if people stop working themselves to death and start putting themselves first.

Most U.S. Adults Will Have Heart Problems By 2050: Report By 2050, more than 6 in 10 U.S. adults will have cardiovascular disease, according to a new projection by the American Heart Association.

Summer fitness center membership:

Know anyone looking for a summer fitness center membership? Then, come to Ivy Tech. We have a great special going on now through August for only $29, plus $5 key fob. Anyone 16 and over are welcome. Stop by Monday - Thursday between 9:00 and 4:00 or email [email protected] for an appt. Sign up today! https://youtu.be/pM37YtwKxkg?feature=shared

(If you’re a current student or employee of Ivy Tech Evansville, you only pay $5 for a key fob.)

A superfood snack or side dish using an air fryer: edamame with nondairy Parmesan cheese, garlic and onion powder, and salt and pepper. 😋

It’s Mental Health Awareness Month. 🧠 It’s important to take steps to help improve your mental and emotional wellbeing. You need to take care of yourself from the inside out.

💗 Connect
💗 Take Breaks
💗 Do What You Love

You’re worth it!

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