Your 28-Day Total Health Plan - Day 11

Day 11: Have an Attitude of Gratitude

Scientific evidence tells us that work is the best way to stay healthy. When an unemployed person with mental health problems does find work, that re-employment improves their health. And there is no evidence that people – even those who suffer from a severe mental illness – are made more ill by work. In other words, work is good for you. So whatever you do, make the most of it and enjoy it.

Here are some tips to help you to practise gratitude in the work place and experience greater job satisfaction:

A. Share in creating a positive and emotionally comfortable working environment. Satisfaction cannot thrive in a negative environment. If you have developed a 'draining' work style, where no one tries to lift their co-workers out of the doldrums, it prevents everyone from finding emotional and even physical comfort and that will lower productivity.

B. Make your working relationships meaningful and strive to create something meaningful and worthwhile. Everyone wants to be part of something greater than they are, whether it is contributing to the organisation, the community or the world.

C. Greet people around you with enthusiasm and look pleased to see people, rather than just taking for granted that they are always there. This will help energise the environment and make it a friendlier place.

D. Help each other grow and learn. People who are not growing do not feel good about themselves and this will cause them to feel less important and valued. When someone feels they aren't very useful, they are not able to contribute in a positive way.

E. Recognise your co-workers for their commitment and effort. The number one motivator for people is recognition. Letting someone know that they have added value and made an important contribution is a great compliment.

Well, don't wait – go to each of your colleagues, or your family members, and tell them you appreciate them!

Today's Recipe
This Chicken and Mango Salad from Martha Stewart is light and refreshing, but is full of fiber to keep you full all afternoon or evening.

INGREDIENTS

1/4 cup olive oil for the chicken

1/4 cup white-wine vinegar, for chicken

1 tablespoon Dijon mustard, for chicken

4 skinless, boneless chicken breast halves (about 6 ounces each)

1 mango, peeled, pitted, and coarsely chopped, for dressing

1/4 cup cilantro leaves, for dressing

1/4 cup mint leaves, for dressing

1 tablespoon curry powder, for dressing

1 tablespoon white-wine vinegar, for dressing

1/4 cup olive oil, for dressing

Coarse salt and black pepper, for dressing

1 avocado, peeled, halved, pitted, and cut into 1/2-inch-thick wedges, for salad

1 large bunch watercress, tough stems removed (3 cups), for salad

1/4 cup thinly sliced red onion, for salad

DIRECTIONS
For the chicken: In a shallow pan large enough to hold chicken in a single layer, whisk together oil, vinegar, and mustard; add chicken, turning to coat. Cover and refrigerate for at least 2 hours.

Heat the grill to high; lightly oil the grates. Lift chicken from marinade and discard any remaining marinade. Grill until fully cooked and opaque throughout, 6 to 8 minutes per side.

For the dressing: In a blender combine mango, cilantro, mint, curry powder, and vinegar. Puree until smooth. With the motor running, add oil; season with salt and pepper.

To serve: Slice chicken crosswise. Arrange on a platter or four serving plates, along with avocado, watercress, and onion; serve the dressing on the side.

Today's Exercise

Focus on core and arm strength this week, while increasing your cardio.

Today, go once again through the Arm Toners, and aim to walk and jog for 10 minutes each.