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

“Your Source For A Happy and Healthy Lifestyle”

HEALTHY

INSPIRE TO MOVE: Hitting It On TWO WheelsCities across the U.S. are adding new bicycle lanes for environmental benefits. Along with saving the planet, riding a bike isan effective workout to roll you into shape. Have to take a trip to the store for one or two items? Why not save the gas and ride a bike instead of driving? You won’tget stuck in traffic and are guaranteed a front row parking space. Riding a bike makes you feel good. When you pedal toyour destination you will arrive feeling more relaxed, energized and content. Being on a bike is just plain fun, but it’s also one of the best all-around activities for improving health.A few of the major benefits are: • It’s easy. You don’t need any special skills and you can ride almost anywhere. • Muscle tone and strength. Cycling strengthens leg muscles and improves

muscle tone in legs, thighs, rear end and hips.• Burn approx. 300 calories per hour. If you cycle for a steady

30 minutes every day, you would burn 11 pounds of fat in a year. • Cardiovascular benefits reduce the risk of heart disease.Biking is not a weight bearing activity so it’s easier on your jointsbecause there’s less stress on the knees, ankles and spine than thereis with running or walking. Whether you ride for fun, as a mode of transportation, or for health benefits, always remember safety first;wear a helmet and proper equipment.

PerspectivesMay 2014

Scan this code or visit http://ow.ly/t1GR8for America’s Top 50 Bike-Friendly Cities.

“Life is like riding a bicycle - in order to keep yourbalance, you must keep moving.” - Albert Einstein

Preheat oven to 450 degrees. Bend and break off the woody end

bases of the asparagus. Place the asparagus and garlic in a baking

pan, drizzle with olive oil, then sprinkle with salt and pepper.

Toss to coat. Roast for 10 minutes, stirring once halfway

through roasting.

2 tablespoons of olive oil

1/4 teaspoon sea salt

1/4 teaspoon ground black pepper

Osteoarthritis is a painful, degenerative jointdisease with no current cure or effectivetreatment other than pain relief or jointreplacement. Broccoli is a green vegetable thatlooks like miniature trees and is stuffed withvitamins A, B, K, C, and nutrients likepotassium, zinc and fiber. A recent study showsthat broccoli may be able to battleinflammation, which is the root ofosteoarthritis.Preventing osteoarthritis or slowing itsprogression with changes in lifestyle like dietwould be ideal to help people protect theirjoints into the future and delay or avoidsurgery altogether.Broccoli has already been associated withreduced cancer risk, but a newer major studyhas found a compound in broccoli calledsulforaphane that blocks the enzymes , whichcause joint destruction in arthritis. Thischemical compound is also in Brussels sproutsand cabbage. Current research is underway tosee if the initial study that showed reductionin cartilage damage in mice will also benefithumans.

Broccoli’s Benefits inPreventing Arthritis

Eat ToSTRESS LESS

NOURISHING YOU

1 1/2 lbs

fresh asparagus spears

2 cloves of garlic

Garlic Roasted Asparagus

Food can be soothing butfighting emotional or stress

eating can be difficult. The goodnews is that you can relieve

stress by eating certain foodsand avoiding others.

Stress can create cravings for sweet foods and carbs that may give atemporary sense of calm, but wear out way too fast. You may cravesugary snacks during moments of stress, but the more you eat of them,the worse your mood will get. CALMING FOODS THAT WILL TRULY SOOTHE YOU ARE:Cottage Cheese and Fruit. Cottage cheese is high in protein contentbut won’t cause a spike in blood sugar. Pair it with fruit that is high invitamin C such as oranges or blueberries. Vitamin C is an antioxidantthat fights free radicals that get released when you are stressed. Asparagus. High in folic acid, which can help to stabilize your mood. Tuna. A great option for lunch that is high in stress-fighting vitaminsB6 and B12.Whole grain carbohydrates such as oatmeal, which can stimulate therelease of serotonin, your feel-good brain chemical. Dark chocolate can help reduce levels of cortisol and other stresshormones. Nibble only a little, as too much calorie dense chocolate canpack on the pounds. Chamomile tea at bedtime can create a wonderfully warm, andcalming feeling. If you use food to battle stress, keep “stress foods” like almondson-hand and eat a handful slowly, one at a time.

Scan this code orvisit http://ow.ly/t1PV1

for a slideshow of13 Foods That Fight Stress.

“Pain is inevitable. Suffering is optional.” - M. Kathleen Casey

BedtimeBLUES

Turning up the radio, opening windows or turning theair conditioner on, do NOT help a person stay awakewhen driving. Driving when feeling sleepy is dangerous.If you’re feeling tired when driving, the best thing to dois to pull off the road in a safe rest area and take a15-45 minute nap. Caffeine can help but it takesabout 30 minutes before the effects are felt.

Driving Drowsy?

How’s your sleepingroutine? If you findyourself feeling sleepdeprived during themiddle of the day,it’s time to revisitgetting a goodnight’s rest.There are multiple reasons for difficulty sleeping.Bedtime routines can be the key to getting apeaceful night’s sleep.

Here are a few common issues that candisrupt sleep and ways to deal with them:Can’t Wind Down. Juggling responsibilities allday between work and home can make itchallenging to “turn off” your thoughts. Set themood for bed with rituals like taking a warmbath, reading, or listening to soothing music.

Battling young kids who don’t want to go tosleep. Spend 20 minutes on rituals that lead tobedtime for children so they know what iscoming and what is expected. If they get up, trya firm approach and carry them back to bedcalmly without any words.

Nighttime exposure to artificial light.Bedrooms have become entertainment centerswith TV, iPads, and smartphones instead of aquiet dark place. There is evidence that artificiallight disrupts the body’s natural sleep-wakecycle. Set the mood by turning the lights off.

Wake in the middle of the night. Avoidcaffeine and alcohol and stay away from largemeals near bedtime. Have a comfortable pillowand mattress. If you can’t sleep after 20minutes, get out of bed and do somethingrelaxing such as reading.

Scan this code or visitwww.sleepfoundation.org

for more information.For advice specific to

children’s bedtime issuesvisit http://ow.ly/t20r4

HEALTH HARMONY

“What I take from my nights, I add to mydays.” - Leon De Rotruo

Don’t Go It ALONE!Do you ask for help when you need it? Or does handling it on yourown seem like the right thing to do? Our society values independence,and “making it on your own” can be seen as a strength andachievement. Unfortunately, these ideals leave many peopleuncomfortable with accepting the help and support they need.

The old adage about it taking a village to raise a child could just aseasily be applied to wellbeing. There is no substitute for the power ofsocial support from a group engaged in a common goal.

If you are striving for a healthier lifestyle consider help with:Losing Weight - Social support through meetings and online toolssuch as community message and discussion boards help in terms ofweight loss through encouragement and reinforcement.

Financial Planning - Seeking professional advice to prepare forretirement with a specific plan and steps to follow will help bringmore financial stability and a better transition to later life.

Working Out - Seek someone to join you on walks, runs, or trips tothe gym. When you depend on each other, you are less likely to skipa workout.

Managing Stress - A thoughtful listener can often help us getthough tough times and crisis.

Sometimes life happensand situations hit thatwe are unprepared toface. It’s during those times that we needthe help and support of others.

When To PAUSE

GOOD DECISION$

We live in an age of organization and deadlines with an absence ofreflection. Chances are your daily routine has felt like time andmemories blending together. Do you have a problem that you keepmulling over, but you can’t find a solution? These are times whenit’s important to pause and reflect.

When you walk away from a problem and think about somethingelse, it’s like hitting restart on your computer. Allowing your mind toreset lets the ideas spinning in your head recede from yourthoughts. After a pause, new ideas or memories have a chance tocome to the front and influence your thinking.

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. ©2014 Inspired Perspectives LLC.

www.IPWellBeing.com • info@IPWellBeing.com • 904.641.1208

“Don’t underestimate the value of Doing Nothing,of just going along, listening to all the things you can’t hear,

and not bothering.” - Winnie the Pooh

Scan this code or visit http://ow.ly/t28YX for 10 tricks to re-boot your brain.

The Excalibur team hopes you found this month's newsletter informative.Our wish is that you are inspired to incorporate at least one tip into you

and your family's healthy lifestyle. If you have any questions, please feel free to contact a member of our team. We all welcome your comments and suggestions.

Tampa, FL. Office813-286-4450 (Local)

1-800-201-4629

MAY NEWS