PT 360 - April 2022

PT 360 - April 2022

Getting you back to the life you want to live.

360

APRIL 2022

In Touch

SPRING FORWARD!

the house, but also to refocus and declutter my mind, trying out new ideas, reading new books, and letting go of the things or ideas that aren’t loved or serving me anymore. Even taking time to evaluate the social and work schedule to see what is possibly not working well for me or my family, and taking time to re-evaluate and make choices with my time that align with my goals of improved health and fitness, more connection and community, and feeding my body and mind well. For those of you who are giving me side eye because you’ve seen my office, next time you’re in, give me a high five! It is currently my “one thing” at work (I have a different overarching “one thing,” but my office is up there!). Celebrations are important. Happiness and joy are earned in our lives, and as such, hold extra value. I make a point to mark all of the joys, both small and large. Picked something up off the floor that I stepped over five times (and the rest of my family many, many more?), pat on the back for me. Marking those occasions with small or large exclamation points counts. Joy is not a constant, but comes in moments, fantastic moments, that we prefer to share. A high five, atta boy or girl, or way to go, each go a long way for each of us in building community, cementing positive memories, and steering our path, as well as connecting those human moments we all celebrate. I like to think of it like the game we all played as kids with a balloon. One little push will keep that balloon floating in the air, and that game can go on for a very long time, with little external effort to keep the balloon afloat and keep it from hitting the ground. Acknowledging someone’s persistence, commitment, hard work, bravery or values in whatever they achieved feeds both the celebrated and the celebrant. Celebration, big or small, keeps the joy afloat. I know my own spring revitalization will emphasize the honing of my passions, a continued focus on my goals and taking stock of my progress, as well as a way to keep my forward progress engaging and just plain fun, of course accompanied by a heavy dose of antihistamine and decongestant. My wish for you is that you are feeding your passion and that spring moves you forward!

Spring has sprung! If you’re like me, you have a love/ hate relationship with spring. I love the return of the sun, extended daylight, flowers in bloom. AND I hate the grass pollen (and everything else) spitting out blooming bits. My love of enjoying the outdoors is fraught with the ever present fact that being outdoors in spring makes me feel miserable, continuing for hours after I fold and go back inside. Here in the Pacific Northwest, retreating back inside when the weather is just starting to feel palatable again is definitely counter to my impulses, particularly now, when “opening up” is symbolic for SO much more than spring! For myself having to often be indoors, I like to take the opportunity to do a spring refresh, going through and purging clutter. I make a standing weekly porch pickup for a donation center and my local Buy Nothing group. I like to purge not just

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Take Your Internal Pep Talks Up a Notch

With Tips From 'Chatter'

“Chatter” is an exception to the rule, perhaps because it was written by an actual psychologist! Leaning heavily on scientific research and engaging case studies, Kross offers concrete tips for reducing negative thoughts (what he calls “chatter”) and giving your self-confidence a boost. One of his biggest tips, which drives a big chunk of the book, is the importance of creating “mental distance” during your internal pep talks. Mental distance is exactly what it sounds like — stepping back mentally from your worries and problems so you can gain a new perspective. Kross goes over several ways to do this, including trying to “look back” at your current situation from one, five, or 10 years later; comparing this hurdle to tougher ones in your life; and shifting your internal monologue to third person so you can try talking to yourself as if you were your own friend. With these strategies, we can transform our thoughts, rather than avoid them. Of course, those suggestions just scratch the surface of what’s offered in the book. Kross also goes over how to help your friends, colleagues, and employees eliminate chatter, and how mastering your inner voice will help you thrive under pressure. The magazine Inc. named “Chatter” one of the “4 Business Books That Will Accelerate Your Success In 2022” — don’t miss it.

You probably know about the benefits of positive self-talk, but have you mastered it? If not — or if you’ve never heard that phrase — “Chatter: The Voice in Our Head, Why It Matters, and How to Harness It” by Ethan Kross may be the most important book you read in 2022. Positive self-talk is something most of us engage in daily. It’s the “you can do this” nudge you give yourself to combat dark thoughts like “I don’t know what

I’m doing” and “no one will take me seriously” before a big presentation. But few resources give you precise strategies for how to engage in positive self-talk effectively so you can make those negative impulses go away.

'EXERGAMING' CAN MAKE REAL EXERCISE FUN EXPERTS LOVE FITNESS VIDEO GAMES — YOU MIGHT, TOO

after both activities — with the added bonus that individuals who played active video games enjoyed the exercise a lot more. Are games a replacement for gym exercise? Not necessarily — it depends on your workout intensity and fitness goals. If you tend to go for mid- to high-intensity workouts, you need to find an active video game that allows you to achieve that level. When it comes to exercise, the human body doesn’t discriminate. Carrying heavy groceries burns calories just like weights do at the gym! “Exergaming” is all about putting yourself in a workout you enjoy most, especially for those with diabetes, says Dr. Jorge Brito- Gomes, a researcher at the Universidade Federal do Vale do São Francisco, Brazil. He told Eat This, Not That: “Gamifying exercise not only takes your mind off the exertion, but working toward rewards in the game or even competing against friends helps motivate you to keep coming back to do more.” Looking for an active video game to try? Check out Ring Fit Adventure for the Nintendo Switch or Just Dance 2021 for all gaming consoles, or if you have a virtual reality headset, try Beat Saber, which starts out at low intensity as a rhythm game but can quickly turn into a mid- to high-intensity experience with increased difficulty!

To make your fitness goals more fun, you might consider implementing fitness video games, such as Ring Fit Adventure for Nintendo Switch, into your routine. But do they actually work at keeping you in shape, or are they a gimmick? Which is better? A treadmill or an active video game? Recently, researchers from Brazil and the UK put together a randomized trial comparing the physiological effects of jogging on a treadmill compared to

playing a few rounds on an active video game. All participants had Type 1 diabetes, and exercise is crucial to managing the condition. What went into this study? All participants, no matter their activity, were tested for heart rate, blood pressure, oxygen consumption efficiency, and endothelial function (a marker for blood fluidity). Health readings were collected on three occasions, including immediately after the activity, 30 minutes after, and 24 hours after. The study went on for three weeks, with two workouts per week. The results? The health readings were not only very similar, but also the blood glucose levels among participants declined to safe levels

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Protein Doesn't Equal Bulk! ENHANCE LIFELONG WORKOUT GOALS AND FIGHT AGING

No. 4: Women need protein most, especially as they get older. As women age, protein

High-protein diets and protein powders are a bodybuilder favorite — which is probably why everyone thinks eating extra protein will make them bulky. But that’s not true! Here are four reasons why everyone agrees that protein is crucial to any healthy routine. No. 1: Protein reduces your appetite and hunger levels. While fats, carbs, and protein will affect your body in different ways, studies show that protein is the most filling. You won’t reach for midnight snacks as often, if at all. Not only does it help you feel fuller for longer periods, but it also accomplishes this with less food. In one study, increasing protein intake from 15%– 30% of calories helped overweight women eat around 441 fewer calories every day without intentionally restricting their diet. No. 2: Protein increases muscle mass — and maintains it. Protein is in every cell in our bodies. For your muscles, protein not only helps promote muscle strengthening and growth, but it can also help maintain your muscle mass while you are losing weight or even aging. Who knew protein could be a part of your beauty regimen? No. 3: Protein boosts metabolism. Your body uses calories to digest and utilize nutrients in food, and it’s a lot easier for your body to process protein compared to other nutrients. That’s why high protein intake has been shown to significantly “boost” people’s metabolisms and increase the number of calories they burn.

becomes important to balance hormones as well as keep weight off. This could be due to the abundant

amino acids found in protein and how important they are to hormone production. In a 2015 study, hormone experts found that a diet of 20–30 grams of protein per meal can lead to significant anabolic and metabolic benefits for adults. The best way to consume protein is through high-protein meals. Don’t rely solely on protein powders, which often lack the additional nutrients, both macro and micro, that benefit a high-protein diet. Thankfully, there are many options for having this type of diet, even if you’re vegan. We hope this information will help you stay healthy for many decades to come!

ONE-PAN CHICKEN TACOS

Inspired by TasteOfHome.com

INGREDIENTS

• Canola oil (for frying) • Corn tortillas • Grated cheddar cheese • Pico de gallo and guacamole salsa (to taste)

• 1 lb chicken breasts, sliced into 1-inch pieces • 2 tbsp garlic powder • 2 tbsp cumin • 2 tbsp chipotle powder

INSTRUCTIONS

1. In a mixing bowl, combine the chicken pieces, garlic powder, cumin, and chipotle powder. Mix until the chicken is coated. 2. In a frying pan, heat the oil. When the oil is hot, add the chicken mixture. Cook on medium heat for 5–8 minutes. 3. Remove the chicken from the pan, and add the corn tortillas (avoid overlapping) so they soak up the juices. Flip the tortillas and repeat. Then, add chicken and grated cheddar to each tortilla and fold it over the filling — in the pan. 4. Cook the tacos for 3 minutes per side until the tortillas are crispy and the cheese is melted. 5. Top with pico and guacamole salsa, and serve!

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INSIDE THIS ISSUE

Spring Forward! Page 1

'Chatter': Your Guide to Thriving Under Pressure The Truth About 'Exergaming' Page 2 Why Protein Will Fight Aging — And More One-Pan Chicken Tacos Page 3

How to Drink More Water Page 4

RAISE A GLASS — OR SEVERAL 6 WAYS TO DRINK MORE WATER WITHOUT THINKING ABOUT IT

Drink a full glass with medicines. Many of us get in the habit of only taking a large sip of water with pills. However, whether you take a supplement, medication, or vitamin, wash it down with a full glass of water.

Staying hydrated is one of the pillars of healthy living. In fact, according to the Mayo Clinic, women should drink 11.5 cups (92 ounces) of water a day, and men should drink 15.5 cups (124 ounces) a day. But, if we’re being honest, water can be pretty boring to drink — there are things we’d rather be drinking, and busy schedules make it difficult. Here are some ways to work more water into your daily routine to promote optimal health. Begin and end your day with water. Make it a routine to drink a large glass of water upon waking up and before going to bed. “Bookending” your day like this ensures that your body is hydrated for both the day and night ahead. Drink a cup of water with each cup of coffee. Many of us are used to drinking more than one cup of coffee throughout the day. If you drink a glass of water with each cup of coffee, you’re sure to stay hydrated. Keep in mind that while coffee is a liquid and contains water, it’s not very thirst-quenching. Ice is your friend. Each time you pour a drink or make a smoothie, use lots of ice! Your taste buds will hardly notice the difference, and you’ll still have lots of flavor while boosting your hydration.

Carry around a large water bottle. Taking your water with you in a large bottle reminds you to keep sipping wherever you go. Every chance you get, fill it up. The bottomless water bottle is a perfect way to work more water into your day. As a bonus, you can use a measured bottle to see how much you’ve actually drank throughout the day! Infuse your water. Try giving your H2O an extra kick. Add berries, lemon, lime, or mint to your water to give it some flavor and help make it more enticing to drink!

Water is important for a healthy body and mind, so follow these tips and stay hydrated!

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