Physical activity plays a key role in improving the quality of your sleep, allowing your body to recover and recharge.

• Regular physical activity can help regulate your circadian rhythm.
• Morning or early afternoon workouts may promote deeper sleep at night.
• Exercise reduces stress and anxiety, helping you relax before bedtime.

Creating an optimal sleep environment is essential for muscle recovery and overall well-being after physical activity.

• Keep your bedroom cool, dark, and quiet to enhance muscle recovery.
• Use supportive mattresses and pillows to prevent aches from exercise.
• Limiting screen time before bed can improve both mental focus and physical performance the next day.

Find the best time of day for your routine.

Click to watch: 10 Minute Bedtime Workout for Better Sleep - Get Fit With Rick

Pumpkin Spice Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup Greek yogurt
• 1/4 cup pumpkin puree
• 1 tbsp chia seeds
• 1 tsp maple syrup
• 1/2 tsp pumpkin spice mix
• A pinch of cinnamon

Directions:

1. In a jar or container, combine the oats, almond milk, Greek yogurt, pumpkin puree, chia seeds, and maple syrup.
2. Stir in the pumpkin spice mix and cinnamon.
3. Cover and refrigerate overnight.
4. In the morning, top with your favorite nuts or seeds for an added crunch and enjoy before or after your workout!

Prep Time: 5 min

Total Time: 8 hours

Servings: 1

Yield: 1 jar

A Piper Jordan Advocate is ready to help with:

• Claims Advocacy: Help resolving claim questions or provider billing issues.
• ID Cards: Assistance in getting a new ID card.
• Find a Provider: Locate an in-network provider for lower out-of-pocket costs.
• Understand your Benefits: Get clarity on coverage, deductibles, and co-pays.
• Bilingual Assistance: Support available in English or Spanish. Other languages available through translation line.
• EAP Assistance: Access services through your Employee Assistance Program (EAP).

Contact: Call (855) 557-1467 | 6am - 5pm PST M-F | Email: ajinomotofoods@piperjordan.com

Scan the QR code for more info on your EAP benefits. You can also call 800-96-HELPS (800-964-3577) or visit guidanceresources.com for access online.

All of our health plans must cover a set of preventive services — like shots and screening tests — at no cost to you.

An annual exam is a visit with your provider where you check your overall health regardless of how you feel. This is important because it increases the chance of catching chronic health conditions in early stages.

Benefits of having an annual physical exam include:

• Addressing new symptoms
• Asking ways to optimize your health
• Evaluating family history
• Getting blood drawn to check levels
• Receiving necessary vaccines
• Scheduling follow-up care

• Adults:
  • Annual physical exam
  • Blood pressure screening
  • Cholesterol screening
  • Depression screening
  • Immunizations
  • Cancer screenings
• Women:
  • Birth control
  • Breast cancer screening
  • Bone density screening
  • Breastfeeding support
  • UTI screening
  • Well-women visits
• Children:
  • Autism screening
  • Behavioral assessments
  • Developmental screening for children under 3
  • Immunizations
  • Oral health risk assessments
  • Vision screenings
  • Well-baby and well-child visits

This salad is rich in lean protein, healthy fats, and antioxidants, supporting heart health and immune function.

Ingredients:

• 4 chicken breasts
• 2 ripe peaches, sliced
• 6 cups mixed greens (spinach, arugula, etc.)
• 1/4 cup crumbled goat cheese
• 1/4 cup pecans, toasted
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Directions:

1. Season chicken breasts with salt and pepper. Grill over medium-high heat until fully cooked, about 6-7 minutes per side. Let rest, then slice.
2. In a large bowl, combine mixed greens, peach slices, goat cheese, and pecans.
3. In a small bowl, whisk together olive oil and balsamic vinegar.
4. Add sliced chicken to the salad, drizzle with dressing, and toss to combine.

Prep Time: 15 min

Total Time: 30 mins

Servings: 4

Yield: 4 salads

Growing herbs is a rewarding and simple way to ensure you always have fresh flavors at your fingertips. Start by selecting a sunny spot with well-draining soil or use pots with good drainage if you’re gardening indoors.

Check out this article from Master Gardener, Amy Jeanroy, on how to start your own kitchen herb garden indoors

A Piper Jordan Advocate is ready to help with:

• Claims Advocacy: Help resolving claim questions or provider billing issues.
• ID Cards: Assistance in getting a new ID card.
• Find a Provider: Locate an in-network provider for lower out-of-pocket costs.
• Understand your Benefits: Get clarity on coverage, deductibles, and co-pays.
• Bilingual Assistance: Support available in English or Spanish. Other languages available through translation line.
• EAP Assistance: Access services through your Employee Assistance Program (EAP).

Contact: Call (855) 557-1467 | 6am - 5pm PST M-F | Email: ajinomotofoods@piperjordan.com

Scan the QR code for more info on your EAP benefits. You can also call 800-96-HELPS (800-964-3577) or visit guidanceresources.com for access online.

What is PerkSpot? PerkSpot is your Ajinomoto discount program offering thousands of exclusive discounts across 25+ categories.

For more information, visit afna.perkspot.com or contact their support:

Phone: 866-606-6057 | Email: cs@perkspot.com | Support: support.perkspot.com

Navigation Tips: Explore discounts by category, brand, or local offers based on your location. You can also suggest businesses to be added to the discount program.