exercises you are likely to enjoy and switch up your routine often.

3 Components of a Complete Exercise Program There are three main components to a well- balanced program of physical activity: aerobic exercise, strength training and flexibility training.

• Aerobic training should be performed three to five days per week with a minimum of 20 minutes per day. • Strength training should be done two to three times per week, and is performed with free weights or weight machines. For the purposes of general training, two to three upper body and lower body exercises should be done. Abdominal exercises are an important part of strength training as well. • Flexibility training is most safely done with sustained gradual movements lasting a minimum of 15 seconds per stretch. At a minimum, strive to stretch every day. Commitment to a regular physical activity program is more important than the intensity of your workouts. Choose A Healthier Mind group, try to imagine that you are Equals a Healthier actually breathing through those organs. As you “exhale,” release the Heart tension from the group. Mental health can have a • A third meditation exercise is to dramatic effect on heart health imagine that you are clearing your and vice versa. Even though body of the toxins that you want to the brain and the heart are get rid of. Concentrate on releasing located far from one another in that energy, which will ultimately the body, they are intrinsically reduce the tension in your mind. connected and have a 2 significant impact on how the Preventing Emotional Eating other functions. Food is commonly used as a coping In honor of American Heart mechanism for sadness, depression Month, here are some simple and anger. However, eating to meditation tips that, if used suppress feelings not only sabotages properly, can help reduce efforts to lose weight, it eventually stress levels and, in turn, leads to weight gain and more improve heart health. depressed feelings. Since some foods trigger the • Go to a quiet environment release and sit or lie down in a of mood-elevating hormones (such as chocolate), 3 comfortable position. the Then, focus your body craves these foods when the mind attention on one thing feels down in the dumps. To prevent or such as a word, phrase curb emotional eating, consider the or sound. Repeat that following suggestions: one thing over and over  Learn how to identify real hunger. again for 20 minutes.  Remove all unhealthy foods from the home. • Focus your attention on the muscle groups in your feet and slowly 4 move through each  Find comfort outside of food, like group until you reach by picking up a hobby or your head. As you go listening to music. through each muscle FEB. 5–FEB. 11 5

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Diet and exercise are equally important. To get the best results, it is imperative that you eat well and exercise consistently. 7

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Reduce the amount of processed and packaged foods you consume. Generally speaking, the fewer ingredients, the better the food. 14

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Move your body every day of the week and remember to think of movement as exercise. This could include standing for 21 10 minutes at work or going on short walks throughout the day.

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Get enough sleep. How much you sleep and quite possibly the quality of your sleep may silently orchestrate a 28 symphony of hormonal activity tied to your appetite. Bottom line—a lack of sleep can make you hungry.

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4 RECIPES OF THE MONTH

Coffee Crunchy Hawaiian Chicken Wrap Cooler Ingredient Ingredients s

 ½ cup milk (1 percent)*  ¼ cup light mayonnaise ½ cup low-fat vanilla frozen yogurt   ⅛ cup white vinegar  ½ cup coffee, cooled to room temperature  ¼ cup sugar  1 tsp. sugar  1 tsp. poppy seeds  3 ice cubes  1 ½ tsp. garlic powder  1 ½ tsp. onion powder Directions  1 ½ tsp. chili powder  2 cups fresh broccoli (shredded) 1. In a blender, combine all ingredients and  1 ½ cups fresh carrots (shredded) puree until smooth.  ¼ cup canned crushed pineapple (drained) 2. Pour into a chilled glass and sprinkle  1 cup fresh baby spinach (chopped) with cinnamon, cocoa or nutmeg, if  3 cups cooked chicken (diced) you like.  6 10-inch whole wheat tortillas

Serving Size—1 drink. Each serving provides 181 calories, 2 g total fat, 1 g saturated fat, 9 g protein, Directions 119 mg sodium, 31 g carbohydrates, 0 g dietary fiber 1. In a small mixing bowl, combine and 31 g total sugars. mayonnaise, vinegar, sugar, poppy seeds, garlic powder, onion powder and chili powder for the dressing. Mix well. Cover *Note—You can use any type of milk for this recipe, and refrigerate. but be mindful that your choice of milk will change 2. Combine broccoli, carrots, pineapple and the nutritional information. spinach in a large bowl. Stir in dressing and add chicken. Mix well. 3. For each wrap, place ⅔ cup filling on the bottom half of the tortilla and roll in the form of a burrito. Place seam side down. Cut diagonally. Serve immediately. Makes 6 servings.

Serving Size—1 wrap. Each serving provides 308 calories, 6 g total fat, 2 g saturated fat, 24 g protein, 408 mg sodium, 42 g carbohydrates and 5 g dietary fiber. Source: USDA