AUGUST 2018Your Source for a Happy and Healthy Lifestyle

THIS EDITION FEATURES:

BROUGHT TO YOU BY

WATERWISDOM

SUN

SAFE

WHEN TO

CHOOSEKINDNESS

Building Inner and Outer Strength

GETTING

UNSTUCK

Herbs& Caprese Salad

SAFE

Warm summer days can be enjoyed with-out too much exposure to ultraviolet (UV) rays. The sun is good for your mood and can boost vitamin D, but there is no such thing as a healthy tan. UV rays from the sun and tanning beds are the #1 cause of skin cancer. Too much exposure can also cause: • Sunburn• Eye damage• Premature wrinkles and age spots

Take these steps to stay safe while soaking up summer:

1. Use a sunscreen with an SPF of 30 or higher, and reapply every two hours and after swimming or sweating.

2. Cover up with loose-fitting clothing, sport a hat with a wide brim to protect your head and neck, and wear sunglasses.

3. Find shade between 10 a.m. and 4 p.m. when UV rays are the strongest.

Sources: americanskin.org/resource/safety.php cancer.org/latest-news/stay-sun-safe-this-summer.html

SUN

WATERWISDOM

We need liquids to survive. Getting enough water determines how both body and mind function.

Water is best.• How much you need to drink varies by individual, heat levels, and exertion levels.

Some health authorities recommend eight 8-ounce glasses a day, which equals about a half-gallon of water per day.

• Eating watery foods like soup, fruits, and vegetables helps hydrate the body too. • Don’t wait for thirst as a signal to drink — it’s already a warning sign of dehydration.• Be sure to increase the amount you drink as temperature and intensity of activities rise. • Drink often, taking smaller sips to continually hydrate.

The remedy for dehydration is simple: Drink water.

HerbsStore bought or picked from your garden, fresh herbs are key if

you want to infuse your food with flavor. You can easily grow a kitchen

garden in pots, even if you don’t have a green thumb or a lot of space.

Herbs are among the easiest plants for beginners to grow.

The most common fresh herbs to cook with include:

Basil. Use in pasta sauce, make pesto, or add as garnish to

pizza, bruschetta, or salad.

Chives. Chop fresh and add to a baked potato.

Cilantro. Add to salsas, curries, and pesto.

Dill. Pairs with seafood, smoked salmon, potatoes, or carrots.

Oregano. Mince and add to a marinade, or stuff whole sprigs inside a

chicken before roasting.

Parsley. Perk up salads and vegetable dishes with its mild, fresh flavor.

Rosemary. Use the sprigs to stuff meat or dice to add flavor.

Thyme. Flavor vegetables, seafood, and poultry with the tiny leaves or

add to flour when baking bread.

Sources: eatingwell.com/article/290546/guide-to-cooking-with-fresh-herbs/

bhg.com/gardening/vegetable/herbs/grow-and-use-fresh-herbs/

Caprese Salad3 vine-ripe tomatoes, sliced

1 bunch fresh basil

½ lb fresh mozzarella, sliced

1 Tbsp extra-virgin olive oil

2 Tbsp balsamic vinegar

Kosher salt and pepper

Pile up basil leaves, fold them together, and cut

into small strips. Layer alternating slices of

tomatoes and mozzarella, and top with basil

strips. Drizzle the salad with extra-virgin olive

oil and balsamic vinegar, and season with kosher

salt and pepper to taste.

Do you have people in your life who can set you off? One grimace or aloof gesture from him or her might trigger a sour attitude from you. Despite knowing that the world can sometimes be a cold place, you can choose to respond to any situation you encounter — even disrespect or rudeness — with kindness. It takes far more courage to be kind than to be cruel.

If you are faced with a situation with a person at work or home who is making your life difficult or choosing to be petty, vindictive, or spiteful, realize that he or she is the one who needs kindness the most.

When you choose to act in kindness, you will never regret it. Being kind isn’t easy or always convenient, but the power and influence of kindness can never be underestimated. And it has the potential to change everything.

WHEN TO

CHOOSEKINDNESS

Building Inner and Outer StrengthBeing happy, healthy, and strong requires a basic level of physical fitness. Many, however, have grown accustomed to a sedentary lifestyle and may not be aware of how little physical activity their bodies can manage. Imagine if there were an emergency, and you needed to climb, jump, crawl, or run — are you calling on muscles that have been dormant for years? Laying out a plan to increase mobility and strength can bring confidence and self-reliance. If you want it, make it happen — even if you have to start slow and gradually work your way up.

• Set a routine. Whether you make a chart or set times for workouts in your calendar, don’t make excuses to skip exercise.

• Incorporate cardio to build endurance. Aerobic exercise, including brisk walking, jogging, swimming, cycling, and rowing, raise your heart rate to shuttle oxygen to your muscles.

• Strengthen, tone, and improve flexibility. Bodyweight resistance exercises like push-ups, sit-ups, squats, and lunges are simple, effective, and free.

GETTING

UNSTUCKLife can present problems, burdens, and difficulties, and confronting them can be challenging and uncomfortable. Attempting to avoid or ignore problems, either by procrastinating, numbing the pain, or pretending they don’t exist, hinders mental and spiritual health. This is where we can get stuck — not to mention miss out on the personal growth that would have come from finding a resolution. By confronting an issue and working toward a solution, we learn and grow.

To have a deep sense of self:1. Believe in yourself. Trust that you know what

your best interest is, and keep doubt and insecurities from showing up.

2. Live for yourself and not anyone else. Don’t give away your power. Stay connected with your values and integrity, and gain confidence and courage to live for you.

3. Compliment yourself. Give yourself credit for all that you are and do every day.

4. Keep moving forward. Forgive yourself and others by letting go of the past.

MONTHLY

QUIZ1. How much water does

a person need to drink each day?

A. It varies from person to person and by heat and exertion levels

B. Eight 8-ounce glasses per day

C. Two liters per day

2. Which of the following can be caused by too much exposure to the sun:

A. Sunburn

B. Eye damage

C. Premature aging

D. All of the above

3. Choose the statement that is most true:

A. Solving problems is painful and difficult so it’s best to avoid them.

B. Solving problems can help us gain strength and wisdom and leads to personal growth.

C. Pretending problems don’t exist makes them go away.

1. A, 2. D, 3. B

Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association.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.

BROUGHT TO YOU BY