P5 Pathways July, 2018

PATHWAYS

Your monthly guide to better health and peak performance.

JULY 2018 /

ISSUE 02

Do these 3 things NOW to help you stay focused Task interruption damages productivity.

It’s easy to lose focus in a busy workplace.

Research shows that 40% of the time people are interrupted, they take on two additional tasks before going back to the task they were working on before the interruption.

In fact, researchers who study digital distractions say interruptions can lead to higher stress, bad moods, and more frustrations.

Follow these 3 rules to stay focused:

1

Keep distractions at bay. Roughly half (52%) of U.S. smartphone owners say they check their phone a few times an hour (41%) or every few minutes (11%).

If you’re tempted to check your phone while working on a project, stick it in your drawer or put it somewhere on your desk that’s out of sight.

You can also let your colleagues know you have blocked time to be ‘in the zone’ so they know not to interrupt you.

2

Start planning for important tasks. Planning for important tasks will help you manage your time.

Furthermore, planning will help you clarify what tasks are most urgent and which ones can be worked on at a later date.

3

Get enough sleep. Sleep gives our bodies time to repair muscles and replace chemicals.

Not getting enough sleep can affect your ability to make decisions, solve problems, and stay focused!

MORE INSIDE

Create your own priorities list Instructions here!

Too often tasks start piling up with little to no time left to get them all done.

C

reating a priorities list can help you get organized and manage your time well. It will also give you greater control over your day’s activities.

Then, evaluate your important tasks.

You can assess tasks based on what is most important for your job and organization.

To start, write down everything you need to do. Don’t worry about the order yet.

After you assess your tasks, put them in order on your list. Keep in mind the amount of time each task will take.

Next, identify what’s urgent vs. important. Do this by looking at what needs to be done by the end of the day without serious consequences. For example, tasks that need to get done to avoid missing client deadlines should be on your urgent list.

Once you have your list, set out to get things done! Just be mindful that things come up, and priorities will need to be adjusted from time to time.

Reduce stress and anxiety by completing your priorities list today!

Did you know?

Happiness is a key to productivity!

A recent study found that happiness led to a 12% spike in productivity, while unhappy workers proved to be 10% less productive.

You can boost your own happiness by helping out co-workers, meditating for at least two minutes every day, and reflecting on three things to be grateful for at work

Chipotle Black Bean Tortilla Soup Soup Ingredients • • • • • • • • • • •

2 Tbsp avocado or coconut oil 1/2 white or yellow onion, diced 3 cloves garlic, minced 1/2 red or orange pepper, diced 1 1/2 tsp cumin 1 tsp chili powder 1 1/2 cups of any blended or chunky spicy salsa 4 cups vegetable stock Optional: 2 Tbsp coconut sugar or maple syrup (to taste) 2 15-ounce black beans cooked in salt, slightly drained 1 15.25-ounce whole kernel corn, drained

Serving Ingredients (optional) • • • • • •

Lime juice Fresh cilantro, chopped Red onion, diced Tortilla chips Ripe avocado, cubed Hot sauce

To find the instructions for this recipe, go to minimalistbaker.com and search Chipotle Black Bean Tortilla Soup in the search bar. The Minimalist Baker provides simple recipes that can be cooked in one bowl or one-pot in 30 minutes. All recipes require 10 ingredients or less, and most are diet friendly!

CHIPOTLE BLACK BEAN

Tortilla Soup 4 Reasons to LOVE this recipe: 1.) It can be made in one-pot.

2.) It doesn’t take a lot of time or money.

3.) It’s a great recipe to make for groups.

4.) It’s easy to make ahead of time for lunches and weeknight dinners.

Bonus – It’s high in fiber and protein!

Extremely delicious and heart-healthy foods exist!

When it comes to heart health and nutrition, there are some great-tasting food options.

Heart-healthy foods add flavor to meals and are high in nutrients.

Take the foods listed below for instance:

Salmon

Studies have concluded omega-3 fatty acids help lower blood pressure and benefit people with heart disease.

Fish such as salmon are rich in omega-3 fatty acids and are a good source of protein.

Walnuts, Almonds and Chia Seeds

All of these are great sources of omega-3s and fiber.

Add them to your snacks or daily recipes to benefit from their high nutrients.

Tomatoes

Versatile and delicious, tomatoes are an excellent food to add to your shopping list.

They’re high in heart-healthy potassium and may help keep blood vessels open, which can help lower heart attack risk.

Oatmeal

Oatmeal is a whole-grain and high in fiber, which can help lower cholesterol.

Opt for the old-fashion oats instead of instant oatmeal that typically contains sugar.

Become a leader by being a team player 3 Ways to help your heart 1.) Eat less saturated and trans fat.

Stay away from fatty meats, fried foods, cakes, and cookies.

2.) Cut down on sodium.

Look for the low-sodium or “no salt added” types of canned soups, vegetables, snacks, and lunch meats.

3.) Eat more fiber.

Eat vegetables, fruits, and whole grains to add fiber to your diet.

Inviting others to be part of a team and encouraging a team mentality are great ways to improve your leadership skills.

If you are hoping to get promoted, keep in mind 86% of managers are looking for teamwork skills before promoting employees.

Knowing this, it’s no surprise that about 75% employers rate teamwork and collaboration as “very important.”

Not only are managers looking for more collaboration among their employees, but your colleagues also feel teamwork is essential.

38% of workers feel there is not enough collaboration in the workplace.

Take advantage of the fact that people want to collaborate!

If you notice an occasion for collaboration, don’t be afraid to suggest forming a team. Not only will you be able to connect with your peers, if done right,

you can also showcase your leadership skills!

Lead an unstoppable team to the top and become indispensable by: 1.) Encouraging everyone to get to know each other Your co-workers have the biggest impact on your health. It’s important to get to know each other to build a supportive workplace.

2.) Staying positive Even in challenging situations, staying positive will help keep stress to a minimum and build a resilient team.

3.) Showing your co-workers you care There are a number of ways to show someone you care. One way is to celebrate together. Whether it’s a work anniversary or making a big sale, celebrating with colleagues shows that you value them. This leads to higher engagement within your team.

DO YOU HAVE 10 MINUTES,

or even just one minute?

That’s all it takes to start living a healthier life.

Time is one of the biggest excuses for not exercising. Between commuting to work, kids, appointments, and other circumstances, there’s little room for working out in most people’s lives.

However, if you can devote even just one minute to doing some movement during your day, you’ll be better off.

Vigorous or not, one minute of movement will make you healthier.

Sitting for extended periods of time during the day leads to higher risk for obesity, increased waist circumference, and multiple chronic diseases.

Getting up and moving for a couple of minutes each hour can help prevent your muscles from shrinking and weight gain. Even if it’s just standing for a couple of minutes every hour, standing can immediately increase your energy, lower your stress, and improve your mood.

Over time you can begin to increase how long and how often you make time for movement and exercise. Start now! Stand up or walk a lap around your workplace.

“When you start taking care of yourself, the rest of your life falls into place.”

– Sean Foy, M.A.

Is there an easy way to check my heart health?

You may have asked yourself this question if someone in your family has had a heart attack, stroke, or a known heart disease.

Heart disease is the leading cause of death for both men and women in the United States. About 630,000 Americans die from heart disease each year—that’s 1 in every 4 deaths.

What’s concerning is nearly half (47%) of all Americans have one of the following risk factors for heart disease: high blood pressure, high cholesterol, and effects of smoking. Other risk factors include diabetes, obesity, poor diet, and lack of physical activity.

Knowing this, you should be aware of the ways your doctor can check your heart health.

Key screenings for monitoring cardiovascular health:

1

Test: Blood Pressure What it is: A test detecting how high your blood pressure is.

Why you need it: High blood pressure greatly increases your risk of heart disease and stroke.

2

Test: Cholesterol What it is: It’s a blood test that measures good and bad cholesterol.

Why you need it: It can help determine the risk levels for heart disease and predicts a 10-year risk for heart attack or stroke.

3

Test: Blood Glucose What it is: A blood test that indicates your average level of blood sugar.

Why you need it: It’s the simplest way to determine your risk of diabetes, which puts you at a higher risk for cardiovascular problems.

4

Test: Body Weight What it is: A measurement of your weight and body mass index (BMI).

Why you need it: Measuring your weight helps your physician determine if you have a healthy body weight and composition. Obesity puts you at higher risk for heart disease, stroke, and congestive failure.

Become debt free with baby steps.

78% of Americans working full-time are living paycheck to paycheck, and more than half say their debt is not manageable.

With some willpower and patience, there is hope for those in debt.

In seven baby steps, finance guru, Dave Ramsey, explains how to get out of debt and start building wealth. Those baby steps are:

Baby Step 1 – Save $1,000 for an emergency fund Baby Step 2 – Use the debt snowball method to pay off everything

but your mortgage Baby Step 3 – Continue adding to your emergency fund until you have

three to six months of expenses saved Baby Step 4 – Start investing 15% of your household income in retirement Baby Step 5 – Begin saving for your children’s college Baby Step 6 – Pay off your home early Baby Step 7 – Build your wealth, and be generous with it Nobody should be held back by debt. It will take some time and determination to get your financial situation back on track.

But—YOU CAN DO IT! By following these steps, you can be debt free in your lifetime.

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a healthcare professional for all matters of concern. We also encourage you to keep your copies to build a convenient home-medical reference or recycle issues to friends and family.

2017 P5 Performance™, 4141 28th Ave S, Fargo, ND 58018; phone 701.271.0263; visit our website at www.p5performance.org. All rights reserved. Executive Editor: David Hunnicutt, PhD; Executive Director: J. Patrick Traynor; Contributing Editor: Amanda McDonald. Information may not be reproduced, copied, cited, or circulated in any format.