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Brought to you by Activities
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Welcome to P.E.P. Talk dedicated to your
Physical, Emotional and Personal well-being.
Staying healthy, well and strong with
Brain, Body and Balance.
We are all in this together!
P.E.P. Talk is our Virtual Activities Program that will be sent monthly.
Please look for our one page weekly updates that will be available every Friday from October through April.
In an effort to support our contact less environment the weekly updates will be sent through email and be posted in our display
cases throughout Sky Valley and Caliente Springs.
"TO EAT IS A NECESSITY, BUT TO EAT INTELLIGENTLY IS AN ART."
- Francois La Rochefoucauld -
Choosing the right foods is a personal choice. Some people may be trying to lose weight. If you are trying to lose weight the reason choosing the right foods is so much more effective than exercise is because it takes a lot of activity to create a 500 to 700 calorie deficit through working out. Essentially, you would need to run seven to 10
miles a day to lose one pound a week.
Others may be trying to gain muscle or lose fat. For anyone trying to gain muscle you will need to add in protein grams to your meals. Protein feeds muscle and muscle burns fat.
But ... everyone wants to feel better.
And that is where we introduce the anti-inflammatory eating lifestyle.
I hope everyone takes the time to look through all of the information included in this month's P.E.P. Talk and use it to help take better care of you!
I look forward to hearing from you. - Erin
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An ailment is an illness, typically a minor one.
A chronic illness is a long-term health condition that may not have a cure.
Many ailments and most chronic illnesses can be improved with diet and exercise.
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Tips to Reduce Chronic Inflammation
Inflammation is at the root of many diseases and conditions. Anything that ends with an "itis" involves inflammation. Arthritis, colitis, endocarditis, bronchitis, appendicitis, laryngitis ... just to name a few.
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Choose Plenty of Fruits and Vegetables
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Our most potent warriors in the fight against inflammation are fruits and vegetables. They are packed with numerous macro and micronutrients that support our health, including antioxidants, fiber, vitamins, minerals and amino acids. They also contain phytonutrients that possess anti-inflammatory and anti-cancer properties. Vegetables like dark leafy greens are especially anti-inflammatory.
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Eat Healthy Fats and Enough Protein
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Omega-3 fatty acids are a superhero. Foods like salmon, sardines, walnuts, chia seeds, flaxseed and hemp seeds are high in Omega-3. These powerhouse foods also boost mood, improve cardiovascular health, balance blood sugar, enhance your immune system and keep skin hydrated and healthy.
Protein is essential for growth, healing, and repair of tissues, so it is crucial for
managing an inflammatory condition too.
Note: Animal protein can create excess inflammation, so moderate the amount you eat. Incorporate vegetable sources of protein like: beans, legumes, nuts and seeds.
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Chronic stress impacts the body as well as the mind. Make sure to take a walk, do your yoga or call a friend to help regulate your body's proper inflammatory response.
Sleep is also important! It is the time we repair, recharge and regenerate. A poor night's sleep may lead to higher levels of inflammation that can leave us vulnerable to weight gain, food cravings, moodiness and even heart disease!
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Health Tip
Make Water Your Signature Drink
Water is the essential beverage. It sweeps away toxins, lubricates the digestive tract, reduces pain, and minimizes allergy and asthma symptoms. Aim for at least eight glasses a day - more if you are in a warm climate and are extremely active. Tip: If you feel thirsty you are already beginning to be dehyrated.
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Smoke Inhalation: Care Instructions
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Breathing in hot air, smoke or chemical fumes can cause irritation or swelling in your air passages. Being in or near a fire can cause wheezing and breathing problems. You may not notice these problems until several hours later. Inhaling smoke or other irritants
can also harm your body.
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How can you care for yourself at home?
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#1: Get plenty of rest and sleep
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| You may feel weak and tired for a while, but your energy level will improve with time. Prop up your head on pillows to help you breathe and ease a cough.
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#2: Suck on cough drops or hard candy
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Doing this will help sooth an irritated throat. You can also try a teaspoon of honey or take cough medicine if your doctor tells you. You may have a cough, shortness of breath and pain while you heal.
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#3: Take precribed medications exactly as directed
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Your doctor may prescribe antibiotics or assisted breathing devices. Watch closely for changes in your health and be sure to contact your doctor if you do not get better as expected.
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#4: Avoid things that can irritate your lungs
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| Do not smoke or allow others to smoke around you. During this time avoid things like cold, dry air or hot, humid air.
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What is a Tonic?
A tonic is a combination of ingredients that have the potential to enhance or restore health. While this is not a cure-all remedy but over time may ease current symptoms and reduce the risk of future diseases and slow aging.
The tonic below helps to ease fatigue, joint pain and chronic bloating.
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Anti-Inflammatory Golden Tonic
The combination of green tea, herbs, honey, apple-cider vinegar and spices also makes for a tasty and refreshing beverage.
Ingredients
2 cups filtered water
2 bags green tea
5 sprigs fresh thyme, lightly bruised with the side of a knife
1 (2 inch) piece peeled ginger, finely grated
1 (2 inch) piece peeled turmeric, finely grated
1 tablespoon honey
1 tablespoon unfiltered cider vinegar
Ice cubes
Directions
Instructions Checklist
Step 1 Bring filtered water to a gentle simmer in a small saucepan over medium-high heat. Add tea bags, thyme, ginger, turmeric, honey and vinegar, stirring to dissolve the honey. Reduce heat to low and let
the mixture steep for 15 minutes. Strain through a fine-mesh sieve into a mason jar. Refrigerate for 1 hour.
Step 2 Fill 4 glasses half full of ice. Divide the tonic mixture evenly among the glasses (about 1/2 cup tonic per glass). Top each with 1/2 cup sparkling water. Serve with a lime wedge, if desired.
Nutrition Facts
Serving Size: 1 Cup
Per Serving:
18 calories - sodium 4mg - potassium 23mg - carbohydrates 4.6g - fiber 0.1g - sugar 4g - protein
0.1g
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All links below will take you directly to a free website
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Concert
Watch Queen's Greatest Live Performances in this video. Featuring Bohemian Rhapsody from Wembley 1986, We Will Rock You from Rock in Rio 1985 and many more!
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Fitness Class
20 Minute Fitness Routine for Longevity Training
Seated Chair and Standing Exercise Routines
No Equipment Needed
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Rating: PG
Released: 2020
Running time: 1:39:40
Buck is a big-hearted dog whose blissful domestic life gets turned upside down when he is suddenly uprooted from his California home and transplanted to the exotic wilds of the Alaskan Yukon in the 1890s. As the newest rookie on a mail-delivery dog sled team, Buck experiences the adventure of a lifetime as he ultimately finds his true place in the world.
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Locals OnlyWelcome to the Coachella Valley's locals only recommendations for you. This is a list of local businesses, excursions and happenings throughout the desert. They can be experienced as a single event or group them together to customize your own adventures and day trips.
Some local businesses are currently closed or have limited hours due to COVID restrictions in Riverside County.
Please visit each website to confirm the days and hours of each location. Cabot's Pueblo Museum
Local Tip: Make sure to get tickets in advance if you want the guided tour. Lots of history, artwork and artifacts in this historic house museum. Highly recommended.
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Local tip: Their docent lead guided hikes are worth your time. They are complimentary and do not require a reservation. Exploring the Ecology of a Fault Line Oasis is a favorite!
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Local tip: Tickets should be purchased in advance. Plan to spend some time there looking at the art, gift shop and relaxing in their hammock garden.
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Local tip: A great spot to eat after visiting the Integratron, Pioneer Town or Joshua Tree.
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Local tip: The Sunnyland Cafe has a small, but delicious, menu for a light lunch or snack. The views from the patio are spectacular.
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Palm Springs Village Fest
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Local tip: The 2nd Sunday and every Thursday from 4pm-8pm have free admission. The Village Fest is also on Thursdays and within walking distance of the museum.
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Local tip: Every shake is accessorized with a small frosted donut and never disappoints. Also walking distance from the Art Museum and Village Fest.
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Local tip: Small Palm Springs business with vegan and non vegan options with flavors like Rosemary and Turmeric-Ginger. It's an experience like no other!
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Local tip: You need to get tickets in advance and tickets sell out in season. Getting one of the times earlier in the morning helps with parking and wait times.
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| College of the Desert Street Fair
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Local tip: The Living Desert has one of the best hikes in the Coachella Valley. There are three separate loops that offer a telescope to view the San Andreas Fault, picnic tables and plenty of plants and views of the Sonoran Desert.
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Local tip: They are known for their famous date shakes but Shields has a cafe, a walk, a theatre and large gift shop. Plan to stay and see it all. It is worth it!
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Indian Wells Tennis Garden
(Home of the National Pickleball Tournament and BNP Paribas Open)
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