Recipe: Strawberry Salsa

💃Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties.

Serve this over fish or chicken, or as a sweet and spicy dip.🍓

Makes 6 servings.

Ingredients:

• 1 pint (300 g) strawberries, hulled and diced

• 1 jalapeno, seeded and minced

• ¼ cup minced red onion

• 1 lime, juiced 

• ½ cup loosely packed cilantro, minced (or to taste)

• Salt and black pepper, to taste

Directions:

1. Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine. 

2. Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp or so of honey. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Svetl from Getty Images Pro 

Move at Work Challenge: Neck Stretch with a Scarf

Recipe: Creamy Yogurt Avocado Dip

😋This might be a dip recipe, but it’s also a great topping for burgers or sandwiches.

Makes 6 - 8 servings.

Ingredients:

• ½ cup lowfat plain Greek yogurt

• 2 ripe avocados, peeled and seeded

• 1 clove garlic, minced

• 2 Tbsp cilantro, chopped

• 2-3 dashes hot sauce (or more to taste)

• Juice of 1 lime

• Sea salt and ground black pepper to taste

Directions:

1. Add the yogurt, avocado, garlic, cilantro, hot sauce, and lime into a high-speed blender or food processor. Mix until smooth. Season with salt and pepper to taste.

2. Place the mixture in a serving bowl and serve with sliced veggies. YUM!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Move at Work Challenge: Wall Stretch to Open Chest

Move at Work Challenge: Improve Your Work Posture While Seated

Move at Work Challenge: Got Stiffness In Your Back?

Recipe: 15-Minute Cauliflower Fried Rice

👩‍🍳This is a lower-carb version of fried rice – without the rice.

If you don’t want to “rice” the cauliflower yourself, pick up a bag of frozen cauliflower rice at the grocery store.

Makes 4 servings.

Ingredients:

• 1 head cauliflower

• 1 bag frozen mixed vegetables

• 2 Tbsp olive oil

• 3 large eggs

• ¼ cup coconut aminos

• Optional toppings: lemon quarters, cilantro, parsley, or green onions

Directions:

1. Wash and dry the cauliflower and chop it into florets.

2. Place the florets in your food processor and pulse until a rice-like consistency is formed. Depending on the size of your processor, you’ll probably have to do this in batches.

3. Heat olive oil in a large skillet over medium heat. When it’s hot, add the cauliflower and vegetables. Stirring frequently, saute for about 10 minutes. 

4. While it’s cooking, whisk the three eggs together in a small bowl.

5. When the mixture reaches the desired tenderness, pour in the eggs and cook, stirring, until it is combined and the eggs are cooked through. Stir in the coconut aminos.

6. Remove from the heat and add optional toppings. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by marinrlee from Getty Images 

Stress Unveiled: A Roadmap to Identifying and Mastering Life's Pressures

This article was written by Sheila Olson on behalf of Performance is Haapanen.

The silent tide of stress can subtly erode the quality of life, making the ability to recognize and manage it a crucial skill. In a fast-paced world, understanding how to alleviate stress is not just a luxury but a necessity for maintaining mental and physical health. This article, courtesy of Performance is Haapanen, is a guide to uncovering the hidden sources of stress and deploying effective strategies to master the art of living a less stressed life.

Identifying Stressors

The first step in stress management is pinpointing what ignites the stress response. Whether it’s deadlines at work, financial pressures, or personal relationships, recognizing these triggers is essential. Self-reflection on when and where tension mounts can reveal patterns. Once identified, you can confront or reconstruct these stressors to reduce their impact on your everyday life.

Regular Exercise for Stress Relief

Physical activity is a proven stress buster, releasing endorphins that enhance mood and clarity of thought. A brisk walk, a cycle through the park, or a dance class can significantly lower stress levels. The challenge lies in weaving exercise into an already crowded schedule. But the payoff is immense, with improved resilience against future stressors.

Work-Related Stress Relief

Work-related stress can be alleviated by adopting strategies that address time management and task prioritization, ensuring that professional pressures don’t become overwhelming. For individuals in high-stress jobs, a career change may be a beneficial option, and fortunately, online degree programs offer the flexibility needed to gain new qualifications without giving up current employment.

These programs understand the balancing act between work, education, and personal life, and cater to those who wish to transition smoothly into a new career path. If you're contemplating such a change, particularly with an interest in understanding the intricacies of human behavior, visit the site for more info on pursuing a psychology degree that can open doors to a fulfilling new profession.

Establishing Work-Life Balance

Achieving an equilibrium between professional responsibilities and personal life is crucial for stress reduction. Setting boundaries, such as designated work hours and unplugged family time, can prevent burnout.

Prioritizing tasks and delegating when possible can free up time for relaxation and leisure activities. A balanced life allows for a clear separation between career and home to foster peace in both arenas.

Improving Dietary Habits

Nutrition plays a significant role in stress management. Foods high in sugar and caffeine may provide a temporary boost but often lead to a crash in mood and energy.

Incorporating a diet rich in whole foods, lean proteins, and complex carbohydrates can stabilize your blood sugar and improve your response to stress. Mindful eating habits can also ensure that food is a source of nourishment, not anxiety.

Practicing Deep Breathing and Meditation

The simplicity of breathwork and meditation belies their power. These practices can quiet the mind, bring attention to the present, and reduce the body’s stress reaction. Integrating short meditation sessions or focused breathing exercises into your daily routine can serve as a quick reset by providing a sense of calm and balance amidst life’s chaos.

Maintaining a Positive Attitude

A positive mindset can transform stress into a manageable element of life. Recognizing negative thought patterns and consciously shifting to a more optimistic outlook can change your response to stressful situations.

Positivity breeds resilience, so you can face challenges with confidence rather than apprehension. It's about finding the silver lining, even in the most clouded situations.

Getting Quality Sleep

Never underestimate the power of sleep on stress levels. Sleep is a time for the body to repair and the mind to rest. Establishing a relaxing bedtime routine and creating an environment conducive to sleep are crucial steps in improving sleep quality. As a well-rested individual, you’re better equipped to handle the pressures that come your way.

Mastering stress is not an overnight feat but a continuous journey of self-discovery and strategy refinement. The insights provided here aim to empower you to take charge of your stressors, employ effective coping mechanisms, and cultivate a serene existence. Embrace these practices for a life not devoid of stress, but one where stress does not rule.

Written by: Sheila Olson

Photo Credit: Image via Freepik

Move at Work Challenge: Stretch It Out on the Wall

Recipe: Fast & Easy Lentils with Cherry Tomatoes

😋Looking for a tasty light lunch? This recipe will fill the bill.

Or if you prefer, you can make it heartier by adding 1-2 chopped hard-boiled eggs or 3 oz of tuna to boost the protein level.

Makes 4 servings.

Ingredients:

• 15 oz. (425 g) can lentils, rinsed and drained

• 1½ cups (225 g) cherry tomatoes, quartered

• 1 carrot, chopped

• Juice of 1 large lemon

• 2 Tbsp olive oil

• ½ tsp sea salt (or to taste)

• 2-3 Tbsp basil or parsley leaves, chopped

Directions:

1. Place the lentils, cherry tomatoes, and carrot in a medium-sized bowl.

2. In a small bowl, whisk together the lemon juice and olive oil until well combined. Whisk in the salt and taste, adding more if necessary. 

3. Pour the dressing over the lentil mixture and mix well. Gently stir in the parsley. Serve and enjoy!  

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Fudio from Getty Images