background image
* Increase and harness creativity. Creativity
and innovation are critical objectives that many
companies are racing to better understand and
realize in order to lead their markets and indus-
For these elements to flourish, work space should
protect its employees¡¯ ability to focus, collaborate
effectively and support the ideal creative rhythms
within an organization.
Harvard physician Eva M. Selhub, co-author
of Your Brain on Nature, says spending time
outdoors allows the higher brain centers to be
accessed, resulting in increased concentration,
improved memory, greater creativity and produc-
tivity and reduced mental fatigue.
Work is too often done within the constraints of
four walls, and stepping outside of that literal
and figurative box can create unique settings for
inspiration and creativity.
* Better for the team. The natural social ten-
dencies of working outside have been shown to
increase team engagement as team members no
longer feel confined to boring meeting rooms or
that they must be quiet in their office space.
Walking meetings have also been shown to sup-
port more effective team collaboration by elimi-
nating smartphone and other distractions during
the meeting.
In fact, research from Stanford University shows
a person¡¯s creative output increases by 60 per-
cent when they walk.
Starting such initiatives in your business
The benefits of working outside are considerable
but how do you start applying them in your of-
Investing in an outdoor seating space employees
want to use is an important first step.
From there management needs to encourage its
use, employees need to know it¡¯s OK, and maybe
even use it themselves to get the process mov-
Walking meetings are even easier to start. Sim-
ply grab a co-worker and decide that your weekly
meeting will be held mid-stride.
Other co-workers will eventually join you and
before you know it, your office will be healthier
and more productive because of it.
Health & Nurturing 2018 October/November
Pg 7 - The Sunshine Express
Choose Wisely
anyone and everyone can benefit from
puzzling. (HINT: Start with the 500-piece
puzzle. They¡¯re designed to strike the per-
fect balance of challenge and solvability.)
Here are some benefits of puzzling that
might surprise you:
Jigsaw puzzles exercise the left and
right sides of your brain at once
Your left brain is logical and works in a
linear fashion, while your right brain is
creative and intuitive. When you¡¯re doing
a jigsaw puzzle, both sides are engaged,
according to Sanesco Health, an industry
leader in neurotransmitter testing.
Think of it as a mental workout that im-
proves your problem-solving skills and at-
tention span. It¡¯s no surprise that Bill Gates
admits to being an avid puzzler.
Jigsaw puzzles improve your short-
term memory
Can¡¯t remember what you had for lunch
yesterday? Jigsaw puzzles can help with
Doing a puzzle reinforces connections be-
tween brain cells, improves mental speed
and is an especially effective way to im-
prove short-term memory.
Jigsaw puzzles improve your visual-
spatial reasoning
When you do a jigsaw puzzle, you need
to look at individual pieces and figure out
where they¡¯ll fit into the big picture.
If you do it regularly, you¡¯ll improve visual-
spatial reasoning, which helps with driving
a car, packing, using a map, learning and
following dance moves, and a whole host of
other things.
Jigsaw puzzles are a great meditation
tool and stress reliever
Focusing on one image for a long period of
time, without extraneous thoughts entering
your mind, is in itself meditation. By doing
a jigsaw puzzle, you¡¯re getting the same
benefits as if you meditated.
The stress of everyday life evaporates and
is replaced by a sense of peace and tran-
quility that lowers your blood pressure and
heart rate.
Jigsaw puzzles are a great way to con-
nect with family
Starting a jigsaw puzzle and keeping it on a
table in your living room or kitchen is an in-
vitation for the whole family to participate,
whenever they have a few minutes to sit
down and focus. It¡¯s a tactic that parents
of teens can use for starting a conversation
while working toward a shared goal.
Conversely, jigsaw puzzles are great
for some needed alone time
Puzzling is perfect for people who want a
quiet, solo break from the bustle and unre-
lenting stimulus of today¡¯s digital lifestyle.
You¡¯ll live longer, better if you puzzle
Studies show that people who do jigsaw
and crossword puzzles have longer life
spans with less chances of developing Al-
zheimer¡¯s disease, memory loss or demen-
tia. Puzzling stimulates the brain and actu-
ally wards off the plaque that is the marker
of Alzheimer¡¯s, according to a recent study
published in the Archives of Neurology.
The study compared brain scans of
75-year-olds to 25-year-olds. The elderly
people who did puzzles regularly had brain
scans comparable to the 25-year-olds.
Doing jigsaw puzzles is good for your mind,
body and spirit.
So, on your next lazy Sunday (or better yet
- crazed Monday), unplug, put your phone
on ¡°Do Not Disturb¡± and get swept away by
a puzzle.
The global market for protein ingredients is expected
to grow by 7.4 percent annually in the next seven
years, climbing to a staggering $48.5 billion by
2025. That¡¯s partly because protein offers so many
benefits: It can stabilize blood sugar levels, improve
your ability to learn and concentrate, boost your
energy, support your muscles and bones, keep you
feeling full longer and help you absorb other impor-
tant nutrients. Many protein-rich foods are gluten-
free, and many are effectively used as elements of
low-carb diets.
Still, not all proteins are created equal; so-called
¡°incomplete¡± proteins must be combined with other
foods to build the nine essential amino acids your
body can¡¯t produce on its own. That¡¯s huge when it
comes to functions like building, fueling and repair-
ing your muscles and growing your hair and nails.
Here are four other facts to know about the differ-
ence between complete and incomplete proteins.
* Animal-derived products such as cottage cheese,
meat, poultry, fish and eggs are complete proteins in
and of themselves and need not be eaten with other
foods to release their full nutritional potential.
* In comparison to animal proteins, plant proteins
are not always complete and must be combined with
other foods to achieve their full nutritional value (the
exceptions are edamame, tofu, tempeh, quinoa, chia
and hemp).
* Nuts and nut butters are also incomplete proteins
and must be combined with other foods to provide
all nine essential amino acids. They¡¯re also very high
in fat and calories compared to some other proteins.
* Unlike meat, poultry, eggs and fish, cottage cheese
is a ready-to-eat complete protein that requires no
cooking. Plus, cottage cheese contains casein pro-
tein, which provides energy to keep you moving,
plus keeps you feeling fuller longer. Cottage cheese
is also more healthful than other complete protein
alternatives, as it offers less fat and fewer calories
than meat, and has twice the protein of an egg.
When you choose Muuna cottage cheese, for exam-
ple, you get 14-19 grams of protein per serving, plus
other essential nutrients including calcium, potas-
sium, Vitamin A and probiotics. And because Muuna
is uniquely rich and creamy, you can swap Lowfat or
Classic Plain Muuna for mayonnaise, sour cream and
other cheeses in dishes like pasta and potato salads,
dips and sandwiches to add a boost of protein with-
out adding additional fat or calories.
Single-serve varieties of Muuna include real pieces
of fruit on the bottom and are packed with 15 g
of protein, just 9 g of sugar and only 130 calories,
making Muuna a nutritiously delicious grab-and-go
breakfast, lunch or snack. Fruit varieties are also a
great yogurt swap in smoothies, and when they¡¯re
paired with carb-heavy foods like pancakes, waffles
and muffins, add satiating protein to keep you fuller
Do your body, and your brain, a favor by looking for
ways to add complete proteins to your meals and
snacks throughout the day. For more recipes making
delicious and nutritious use of protein-rich cottage
cheese log on to:
Harvard physician Eva M. Selhub, co-author of
Your Brain on Nature, says spending time
outdoors allows the higher brain centers to be
accessed, resulting in increased concentration,
improved memory, greater creativity and
productivity and reduced mental fatigue.
Nutritional powerhouses: Understand-
ing complete vs. incomplete proteins
BPT: Now that more people are aware of
the health benefits of eating protein, and
the effectiveness of low-carb diets, they¡¯re
increasingly seeking ways to enjoy that
nutritional powerhouse in their daily diets.
Many, however, may be unclear about the
important nutritional differences between
complete and incomplete proteins. And
that could affect whether they¡¯re taking in
minimal daily dosages of the crucial body
building block.
7 surprising benefits of doing jigsaw puzzles
BPT: There¡¯s a quiet movement going on in this
country, and it doesn¡¯t involve apps, data or the
latest fad.
Following the lead of vinyl record albums, color-
ing books and traditional board games, jigsaw
puzzles are seeing a resurgence in popularity.
Perhaps, because it¡¯s an opportunity to unplug
and give yourself and family an escape from the
information overload that is buzzing through the
very fabric of our lives 24/7.
Wrestling the kids (or yourself) away from
screens, devices, even the television can be a
nearly impossible task, but it¡¯s vital to our mental
and even physical health.
A jigsaw puzzle requires your full attention and
therein lies the magic. Everyone from tweens
and teens to millennials and over-worked parents
to seniors are returning to this quiet pastime of
childhood. Call it a retro revolution.
Ravensburger, a company that has been mak-
ing high-quality, premium jigsaw puzzles for 134
years, recently partnered with Target to offer a
new line of 500 and 1,000 piece puzzles because
Good For Mind, Body & Spirit