Ways to Well-Being - healthylife.com · February 2020 Use the calendar squares to RECORD exercise minutes or steps, weight, etc. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Ways toWell-Being®

2020 CALENDAR

BE Mindful OF YOUR

Health

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Challenge yourself

THIS MONTH:

Practice mindful breathing once per

day (see back cover).

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January 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Cervical Health Awareness

nccc-online.org

Glaucoma Awarenessnei.nih.gov/nehep/gam

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

DECEMBER 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

FEBRUARY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

New Year’s Day

Martin LutherKing Jr. Day

What is Mindfulness?Mindfulness means paying close attention to your thoughts and feelings, on purpose, in the present moment, but without judging them in any way. It’s the opposite of being on auto-pilot all the time, which can take a toll on physical and mental health. With many techniques to choose from, practicing mindfulness every day may help you live a healthier and fuller life.

Chinese New Year

Visit HealthyLife.com/2020 for a free newsletter and poster

or download ‘HealthyLife Mobile’ from your App store. Access code: 2020

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Challenge yourself

THIS MONTH:

How many days can you purposefully

practice gratitude?

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February 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

JANUARY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


MARCH 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Wear Red Day

Valentine’s Day

BE MINDFUL OF...

GratitudePracticing gratitude may help nurture better brain health and create more positive events in your life. Make gratitude a part of your day and send more positive, health-promoting vibes to your brain. Thank a friend for their support, set a daily phone reminder to count your blessings, and be sure to thank those who help keep you safe.

Ground Hog Day

MONTHLY OBSERVANCES

American Heart Month - heart.org

Cancer Prevention - aicr.org

Wise Health Consumer healthylife.com/wise



Presidents’ Day

Ash Wednesday

SAMPLE

Challenge yourself

THIS MONTH:

Eat more mindfully at least once per day.

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March 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Colorectal Cancer Awarenesscancer.org

Nutrition Month eatright.org

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31 FEBRUARY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29


APRIL 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

St. Patrick’s Day First day of spring

BE MINDFUL OF...

How You EatEating mindfully is one way to practice mindfulness. Being aware of every bite you eat by being present in that moment allows you to taste and savor food more completely. You will be less distracted by what is going on around you, which may help cut down on portions, realize when you’re full, and help avoid stress-eating.



Daylight saving time begins (Turn

clocks ahead one hour.)

SAMPLE

Challenge yourself

THIS MONTH:

Before you buy something for your

home, reflect on how much you really

need or want it.

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April 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Alcohol Awareness ncadd.org

Parkinson’s Disease Awareness

parkinson.org

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30

MARCH 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


MAY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 April Fool’s Day

Good Friday

BE MINDFUL OF...

ClutterA clear home can help create a calmer mind. The act of de-cluttering can be emotionally cleansing. Start by evaluating what you have, one room at a time, and how it reflects your current values and lifestyle. Focus on having things in your space that truly connect with your purpose, your loved ones, and with things that bring you joy.

Tax Day



Easter Monday (Canada)

Passover begins at sunset

Earth Day Ramadan begins

at sunset

Easter SAMPLE

Challenge yourself

THIS MONTH:

How many days can you put away your phone for a time?

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May 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

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10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

31

APRIL 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


JUNE 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Cinco de Mayo

Victoria Day (Canada)

BE MINDFUL OF...

Digital OverloadOur digital devices are ever-present, often causing much stress, along with reducing the average attention span from 12 to 8 seconds. Tune out for a while to help tune into yourself and the people you want to connect with. You can start by turning off your phone “push” notifications or putting it away during a meal or conversation.

Armed Forces Day

MONTHLY OBSERVANCES

Arthritis Awareness - arthritis.org

Mental Health Month mentalhealthamerica.net

Osteoporosis Awareness - nof.org



Memorial Day

Mother’s Day SAMPLE

Challenge yourself

THIS MONTH:

Identify one inspired goal to help you get

or stay fit.

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June 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Men’s Health Monthmenshealthmonth.org

National SafetyMonth nsc.org

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29 30 MAY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


JULY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

D-Day

Father’s Day

BE MINDFUL OF...

Inspired FitnessWe all know exercise is good for us, but sometimes we need something more to get us up and moving. How about finding a cause that speaks deeply to you – breast cancer, diabetes, Alzheimer’s disease, mental health, etc. There’s likely a fitness-related fundraiser in your area to benefit a worthy cause along with inspiring you to reach your fitness goals.

Flag Day



First day of summer SAMPLE

Challenge yourself

THIS MONTH:

Commit to working on one mental skill to help

build more resiliency.

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July 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Juvenile Arthritis arthritis.org

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5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

JUNE 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


AUGUST 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Canada Day (Canada)

Eid al-Adha begins at sunset

Independence Day



BE MINDFUL OF...

Building ResilienceSome people bounce back from life’s challenges more easily than others. But, all of us can strengthen that mental muscle we call resiliency. This is a set of skills to help us cope and recover when something bad happens. While building resiliency is a personal journey, common skills include accepting change, being optimistic, taking steps toward goals, having self-compassion and forgiveness, and practicing mindfulness.

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Challenge yourself

THIS MONTH:

How many days can you offer to help your coworkers?

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August 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

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2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30 31

JULY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


SEPTEMBER 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

BE MINDFUL OF...

Kindness by ExampleCreating more kindness in the world starts with each of us. For instance, consider how you could show more kindness to coworkers. Also, be sure your kids or grandkids observe you being kind to others. When you take the kindness lead, others will surely follow. Like a ripple effect, kindness inspires kindness.

MONTHLY OBSERVANCES

Breastfeeding Monthusbreastfeeding.org

Immunizationcdc.gov/vaccines/

events



SAMPLE

Challenge yourself

THIS MONTH:

Ask your doctor at your next visit which screening tests are

best for you.

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6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30

September 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

National Preparedness Month ready.gov

Prostate Cancer Awarenesszerocancer.org/pcam

AUGUST 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


OCTOBER 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Labor Day

POW/MIA Recognition Day

BE MINDFUL OF

Health ScreeningsCaring for your body shows respect and kindness to yourself. This includes getting recommended health screenings to help find any potential problems or find them early when treatments can be more successful. Plus, getting answers about your health can help relieve added stress and worry. Get empowered to live a healthier, stronger, and longer life.

Patriot Day



Rosh Hashanah begins at sunset

First day of fall

Yom Kippur begins at sunset

SAMPLE

Challenge yourself

THIS MONTH:

Try to put a positive spin on some of your negative thoughts.

SAMPLE

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4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25 26 27 28 29 30 31

October 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Breast Cancer Awareness cancer.org

Dental Hygiene Month mouthhealthy.org



NOVEMBER 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Columbus Day

Thanksgiving (Canada)

BE MINDFUL OF

Positive ThinkingHow can we turn off negative self-talk and develop a more “half-full cup” approach to life? Research suggests we would enjoy many health benefits if we could, including less stress. Start by noticing when you have a positive experience and stay with that up-lifting feeling for 30 seconds. Over time, you may train your brain to create more and more optimistic thoughts.

United Nations Day



Halloween

SAMPLE

Challenge yourself

THIS MONTH:

Wind down for one hour before bedtime

on most days.

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November 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Alzheimer’s Disease Awareness

alz.org

Diabetes Awarenessdiabetes.org

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 OCTOBER 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31



Election Day

Daylight savings time ends (Turn clocks

back one hour.)

BE MINDFUL OF

Setting Up for SleepSleep has the power to refresh the body and mind, so we can take on a new day. Winding down one hour before bed may help improve sleep quality. Try some of the following: dim the lights, lower the thermostat, listen to soothing music, meditate, do yoga, take a bath, and read/listen to a story.

Veterans Day



Great American Smokeout

Thanksgiving

SAMPLE

Challenge yourself

THIS MONTH:

Focus on being a good listener for at least one conversation per day.

SAMPLE

December 2020Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

MONTHLY OBSERVANCES

Safe Toys and Celebrations

preventblindness.org/safe-toy-checklist

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31



World AIDS Day

Chanukah begins at sunset

BE MINDFUL OF

Listening WellA big part of being a good communicator is being a good listener. Hearing the words and understanding what the other person means and feels are vital skills in nurturing healthy relationships. This starts by truly focusing on what is being said. Try not to interrupt and don’t appear judgmental or critical. Also, keep eye contact, nod, smile, and maintain an open and inviting posture.

Pearl Harbor Remembrance Day



First day of winter Christmas Day

First day of Kwanzaa

Boxing Day (Canada)

SAMPLE

PREVENTIVE HEALTH SCREENINGS

Note: These are general guidelines. Adults should also be screened for alcohol misuse, depression, obesity, and tobacco use. If you are at an increased risk for an illness, tests may need to be done sooner or more often. Follow your doctor’s advice for physical exams, screening tests, and vaccines. 1 For ages 40-45 and 74+, discuss your breast cancer risk and the recommended frequency of

screening tests with your doctor.2 Discuss screening test options with your doctor. How often testing is needed depends on the

test(s) given and your personal risk factors. 3 Prostate-specific antigen (PSA) blood test screening guidelines vary with different health

groups. Talk to your doctor about the benefits and risks.

Find out more about recommended health tests:Get U.S. Preventive Services Task Force advice for screening tests based on age and sex from www.healthfinder.gov/myhealthfinder.

Get Recommended VaccinesGet up-to-date guidelines for vaccines from the Centers for Disease Control and Prevention (CDC) at cdc.gov/vaccines or 1.800.CDC.INFO (232.4636). Click on the Immunization Schedules you need: “Birth-18 years” and/or “Adults.”

Use this information to find out what health tests and vaccines you need this year. Make appointments and record the dates on your calendar.

Health tests screen for problems which are easier and less costly to treat when found at beginning stages. Early treatment helps prevent more serious problems. Tests also monitor how a problem is responding to treatment.

Health Screening Ages 18-29 Ages 30-39 Ages 40-49 Age 50+

Dental Checkup

Blood Pressure

Cholesterol Blood Test

Blood Glucose Screening

Cervical Cancer Screening

Mammogram1

Osteoporosis Screening

Prostate Cancer Screening3

Abdominal Aortic Aneurysm Screening

Colorectal Cancer Screening2

Every 6-12 months

Discuss how often with your doctor.

Discuss with doctor

Overweight or obese adults between ages 40 and 70 should be screened for abnormal blood sugar levels and type 2 diabetes.

Ages 21-29: Pap test every 3 years. Ages 30-65: Pap test every 3 years or Pap test and HPV test every 5 years. As advised after age 65.

Chlamydia & Gonorrhea Screening

All sexually active women ages 24 and younger; ages 25+ if at an increased risk

Ages 45-74: Every 1-2 years or as advised

All women starting at age 65 (younger if at increased risk for fractures) as often as advised

Discuss with doctor

One-time for men ages 65-75 who have ever smoked

Ages 50-75

Hepatitis C Screening Once if born 1945-1965

2020 Calendar:This Year at a Glance

JANUARY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JULY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

FEBRUARY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

AUGUST 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

MARCH 2020 S M T W Th F S1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


APRIL 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


MAY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


JUNE 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


SAMPLE

IMPORTANT PHONE NUMBERSHEALTH CARE PROVIDERS

Name

Phone

NEAREST 24-HOUR PHARMACY

OTHER IMPORTANT INFORMATION

Name

Phone

Name

Phone

Name

Phone

Name

Phone

EMERGENCY MEDICAL SERVICE: 911

EMERGENCY CONTACT

Name

Address

City/State/Zip

Home Phone

Cell Phone

Nearest Hospital

Poison Control Center

Suicide Prevention

Fire

Police

Gas Company

Plumber

NEAREST RELATIVE

HELPFUL NEIGHBOR

Name

Address

Phone

Name

Address

Phone

2021 Calendar:Planning for Next YearJANUARY 2021

S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JULY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

FEBRUARY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

AUGUST 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

MARCH 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


APRIL 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


MAY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


JUNE 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


SAMPLE

RecipesVegan Black Bean Soup

Directions:Rinse and drain the black beans. Place in large bowl and add water to cover beans, then refrigerate for 8 hours. Drain and rinse beans. Place all ingredients in a crockpot and stir to combine. Cook on low for 10 hours. Optional - After 9 hours, use a potato masher to mash 1/4 of the beans to thicken the soup.

Ingredients:16 ounces (one pound) dry,

uncooked black beans1 medium onion, diced2 medium carrots, diced3 cloves garlic, minced2 teaspoon cumin powder¼ teaspoon salt1 (15 ounce) can diced tomatoes,

no salt added1 (15 ounce) can vegetable broth4 cups water

Serves 10. Per serving: 179 calories, 0 g total fat, 0 g saturated fat, 34 g carbohydrates, 13 g dietary fiber, 11 g protein and 233 mg sodium.

Broiled Sesame White FishDirections:Thaw fish overnight in the refrigerator if using frozen fish. Cut fish into four pieces and place on a sheet pan lined with aluminum foil. Brush canola oil over fish. Mix lemon juice, parsley or basil, salt and pepper, and pour over fish, and sprinkle sesame seeds evenly. Broil until fish flakes easily when tested with a fork, about 12 minutes.

Ingredients:1 pound white fish (tilapia,

cod, etc.), fresh or frozen1 Tbsp. canola oil1 Tbsp. lemon juice1 Tbsp. fresh parsley or basil,

chopped1/8 teaspoon saltDash ground black pepper1 Tbsp. sesame seeds

Serves 4. Per serving: 138 calories, 5 g total fat, < 1 g saturated fat, < 1 g carbohydrates, < 1 g dietary fiber, 21 g protein and 207 mg sodium.

Roasted Brussels SproutsDirections:Cut off brown ends and pull off any yellow outer leaves. Rinse and drain. Slice large ones in half lengthwise. Mix them in a large bowl with remaining ingredients. Place on a sheet pan and roast for about 40 minutes, or until they are crisp on the outside and tender on the inside. Shake the pan occasionally while roasting for even cooking.

Ingredients:16 ounces (one pound) Brussels

sprouts 1 Tbsp. canola oil1/4 teaspoon salt ½ teaspoon ground black pepper

Serves 4. Per serving: 80 calories, 4 g total fat, <1 g saturated fat, 10 g carbohydrates, 4 g dietary fiber, 4 g protein and149 mg sodium.

Pomegranate SpritzerDirections:In a large pitcher, mix pomegranate juice cocktail, sparkling water, juice of 2 limes and 6 ice cubes. Pour into glasses and garnish (optional) with a lime wedge, and a few pomegranate seeds and mint leaves.

Ingredients:2 cups pomegranate juice

cocktail4 cups plain sparkling water

(seltzer or sodium-free club soda)

3 limes (1 for garnish)6 ice cubesServes 6. Per serving:

53 calories, 0 g total fat, <1 g saturated fat, 14 g carbohydrates, 0 g dietary fiber, <1 g protein, and 5 mg sodium.

Curried Split PeasDirections:In a large saucepan, heat oil over medium heat. Add onion, tomato, curry powder and ginger and cook for 1 minute. Rinse and drain split peas, then add to saucepan with broth and coconut milk. Over medium-high heat, bring to a boil. Reduce heat to low, cover partially, and simmer about 20 minutes. Stir in spinach, cover and simmer for 3 minutes.

Ingredients:1 Tbsp. canola oil1 medium onion, diced1 medium tomato, diced1 teaspoon each of curry powder

and ground ginger1 cup dry, yellow split peas1 (15 ounce) can reduced sodium

chicken broth½ cup light coconut milk2 cups chopped spinach

Serves 5. Per serving: 202 calories, 5 g total fat, 1 g saturated fat, 30 g carbohydrates, 11 g dietary fiber, 12 g protein and240 mg sodium.

Mindful Breathing “Recipe” Directions:Close your eyes and take a deep breath, in through your nose, filling up your lungs. Hold for 1 second, then breathe out slowly through your mouth. Next, breathe in for 2 seconds, pause for 2 seconds, then breathe out for 2 seconds. Continue by building up to 5 seconds each. When your mind wanders – and it will – don’t judge your thoughts; just bring your attention back to your breathing.

Ingredients:An open mindA quiet spaceA desire to live a healthier,

fuller life, with less stress and anxiety

Your breathA comfortable sitting position 5–20 minutes of your time

Serves 1. Per serving: You - to help reduce stress and anxiety.

© 2020, American Institute for Preventive Medicine. All Rights Reserved. HealthyLife.com

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Ways to Well-Being - healthylife.com · February 2020 Use the calendar squares to RECORD exercise minutes or steps, weight, etc. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20