Page 14 - PS Logistics 2022 Benefit Guide

A LIFE WELL LIVED

Recipe of the Month

Grilled fish tacos with peach salad

Makes: 6 servings
Regular practice of breathing and relaxation exercises can help you
better handle stress and control your emotions. They are great For the salsa:
techniques to utilize when you are in a stressful or anxiety-provoking • 1 can 15.25 ounces peach halves
situation. (drained, rinsed, and chopped, about 1
cup)
These simple yet profound tools establish a mind-body connection that
allows you to reach a meditative-like state. Here are some exercises to • 1/2 red bell pepper (finely chopped,
try. about 1/2 cup)
• 1/4 red onion (finely chopped, about
Super simple breathing exercise
As you practice this exercise, you may notice your breathing slows 1/4 cup)
down and, in turn, your heart rate slows down. This can help any • 1 whole jalapeno pepper (rinsed.
anxious, stressful feelings fade away and help you think more clearly! seeded, and finely chopped)
1. Take a few moments to sit quietly and • 1 tablespoon fresh cilantro (finely
observe your breathing chopped)
2. Focus each time you inhale and exhale • 2 teaspoons lemon juice
3. Notice the sensations you feel and the
manner in which you breathe. For the fish:
• 4 tilapia fillets (about 1 lb)
Belly breathing
This exercise allows oxygen to be inhaled all the way • 1 tablespoon chili powder
through your chest down into your belly, expanding your lungs and • 1/4 teaspoon low-sodium adobo
down into your diaphragm. Belly breathing increases the amount of seasoning
oxygen you’re inhaling, which in turn helps keep you relaxed, focused • 1 package low-sodium Sazon seasoning
and provides a greater sense of calm.
1. Start by lying on the ground • 8 6" flour tortillas (warmed)
2. Inhale deeply so that your belly rises with your chest
3. Exhale slowly and feel your chest and belly lower to the ground Directions:
4. Repeat for several minutes For the salsa: In a medium bowl, stir
5. Practice several times a week to master the skill together chopped peaches, bell pepper,
6. When you feel you have the hang of it while lying down, try onions, jalapenos, cilantro, and lemon juice;
practicing belly breathing in a seated position cover and refrigerate until ready to use.
Pursed lip breathing For the fish:
If stress makes you feel short of breath, this exercise can help get more
oxygen into your lungs and calm your breathing. 1. Heat grill or grill pan over medium-high
1. Sit down in a comfortable place and relax your neck and shoulders heat. Using paper towels, pat fish dry,
2. With your mouth closed, breathe in slowly through your nose to the transfer to plate.
count of two 2. In a small bowl, stir together chili
3. Purse your lips and slowly breathe out all of the oxygen from your powder, low-sodium adobo and Sazon
lungs to the count of five (your lips should be pursed for the entire packet.
exhale as if you were very slowly blowing out a candle)
4. Repeat until you feel your breathing has calmed 3. Rub fish with spice mixture to coat
completely.
Morning relaxation exercise
Rather than rushing to get out of bed in the morning, spend some quiet 4. Place fish on hot greased grill grates.
time taking in your surroundings. 5. Cook, flipping once until fish is opaque
Getting out of bed in this manner can help you ease into your morning and flakes easily with a fork (145
and set a positive tone for the day. degrees F), about 8 minutes.
1. Listen to the sounds inside and outside of your bedroom 6. Thinly slice fish.
2. Notice the sensation of your sheets and blanket
3. Acknowledge the feeling of your head and body resting on your 7. To serve, fill each tortilla with 1/2 fish
pillow(s) and mattress fillet and about 1/3 cup of salsa.
4. If thoughts of your day begin to interrupt your quiet time, simply
acknowledge them and refocus on an aspect of your bedroom
For internal distribution only A Life Well Lived p. 5