Can Small Changes Affect Your Health

When seeking a routine that can bring wellness to your entire being, you don’t have to climb a mountain in Tibet or strip away all the food you love.  Experts say that the best way to bring a wellness routine into your life is through a series of small changes that will gradually make a difference.

Changes such as:

  • Meditation – Take a moment in the morning to meditate.  It will set the tone of the day and clear your head to prepare for what the day may bring.
  • Music – Play calming music.  The body’s internal rhythms sync with the rhythms of music.  By focusing on the music and its melody, you will start of feel your breathing and heart rate begin to slow down, bringing you to a much calmer place.
  • Plan a trip – According to research, happiness spikes when planning a trip.  Shut down your smartphone – When the impulse to pick up your phone comes, and you resist it, you may feel a wave of anxiety.  Don’t panic!  Breathy through the anxiety and you will see that there is a calm that will follow.
  • Breathe deeply – Sit in a comfortable place, breathe naturally and settle your attention on your breath.  With each inhale and exhale, mentally repeat the words “in” and “out.”  Even if your mind wanders, don’t get distracted; just bring your attention back to your breathing.
  • Email – Don’t check your email when you first wake up.  Instead, sit silently and allow your mind to wander.  Take 10 minutes to just center yourself before you start your day.
  • Walk – Use part of your lunch break to take a walk.  This activity will aid with digestion, keep you active and relieve stress.

No one likes change and it rarely comes easy.  That’s why slowly incorporating small steps toward your goals overtime can lead to huge changes in the long run.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Benefits of Lemon Water

Did you know that starting your day with the smallest changes in your routine, such as drinking lemon water,  can help you on your path to a healthy lifestyle?

According to the Cleveland Clinic, some benefits of lemon water are:

  • Aids Digestion
  • Helps you stay hydrated
  • Is weight-loss friendly
  • Prevents oxidation
  • Supplies a healthy dose of vitamin C
  • Provides a potassium boost
  • Helps prevent kidney stones

All it takes is squeezing half of a fresh lemon into an 8 oz. glass of water.  The best part is you can’t consume too much and it will really kick start your day!

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

WELLNESS WEDNESDAY

 

 

 

 

 

 

 

Leonardo da Vinci, although best known as a painter, happend to be fascinated by science. Like any modern day scientist, he used observations, common-sense reasoning and research to find answers to satisfy the many questions he had regarding the health of the human body, mind and soul.

He cataloged his findings in his “Notebooks.”  We are sharing one of his thoughts here and wish you a great #wellnesswednesday

“Vitality and beauty are gifts of Nature for those who live according to its laws.” ~ Leonardo da Vinci

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

I Need a Nap

An office protocol, that normally would have been grounds for termination, is now being considered for its many benefits. Several companies are now acknowledging the health benefits of a short nap during the workday, which include increased alertness, enhanced brainpower, and fewer sick days.
It is recommended that adults sleep for at least eight hours every night, however, research has shown that most individuals suffer from broken sleep and fail to get a good night’s rest. For these individuals, a short nap can help. A quick 15 to 20 minute power nap can provide the boost needed to effectively complete your workday.

There are several progressive companies, such as British Airways, Nike, Pizza Hut and Google, who are now seeking to reap these benefits. These companies have created designated nap rooms or “renewal rooms” for their employees, allowed their employees to bring a nap mat for the office, or simply encouraged their employees to sleep at their desk.

Some employers are now encouraging napping for the wellness of their employees. People who take daily 30-minute naps are 37 percent less likely to die from heart disease than those who don’t nap, according to a study published in the Archives of Internal Medicine in 2007. Naps can also boost the immune system—theoretically leading to fewer sick days—and propel employees into their most alert, energetic, and creative states, say nap advocates. Believers in this protocol feel that a well-rested employee is a pleasant employee, noting that if you’re sleep deprived, you’re going to be moody.

Napping Further Explained
Naps can be broken down into four categories:

  • Planned napping, also known as preemptive napping, involves taking a nap before you get sleepy. It is a good thing to do if you know you’re going to have a late night.
  • Emergency napping is exactly as it sounds— taking a nap when you’re so sleepy that you can’t properly engage in your current activity.
  • Habitual napping is the practice of taking a nap at the same time every day.
  • Appetitive napping is the act of napping strictly for enjoyment.

As noted, napping increases alertness, learning capacity, memory and performance— and we have known this now for several decades. Naps can also reduce stress, as well as lower blood pressure, which is important for our overall health. So, with the research and results on “power napping,” it is safe to say that a well-rested employee is a more productive employee.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

TALK YOURSELF POSITIVE

With all the running around we do and the stress we deal with each and every day, try to take a moment to center your mind and bring wellness to your entire being.  Try reciting these and other positive affirmations to help start your day in a positive way.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Pacifier’s helpful or harmful

Dirty rubber pacifier on a wooden surface. Closeup

The pacifier is the saving grace for many new parents to soothe their crying baby. However, what parents may not know are the germs harbored on the pacifier could be causing more harm than good to their baby’s health. If you have noticed your child is more prone to being diagnosed with strep throat and ear infections, the pacifier maybe the culprit.

Germs are not just on the surface of the pacifier. The porous rubber top of the pacifier is likely to grow bacteria from the inside out.  Research conducted at the Tulsa Wellness Care Center found standard lab cultures produced strep bacteria, various strains of staph and the bacteria that cause pneumonia. The pacifier samples also produced the yeast that causes thrush. Thinking you can clean or disinfect the pacifier for continual use? Not necessarily. Even after washing and boiling a pacifier, these bacterias build a resistance under a complex structure called ‘biofilm’ and continue to harbor and grow. Surprisingly, the life expectancy of a pacifier, even after continual cleaning and “disinfecting”, is only two weeks.

So after this information, what should a parent fdo? Quit cold turkey? Cry it out? Here are a few helpful tips to ease the distress for both parent and baby:

  • Take it away early- newborns have a sucking reflex due to hunger, but by three months of age, it’s non-nutritive. Instead, try soothing your baby rocking or holding them.
  • Make it taste bad- Once they are older, they have developed their taste buds and are biased to certain tastes. Parents have tried vinegar or lemon to make it taste bad, but once it becomes unappealing, your child may be pacifier-free.
  • Take it away gradually- using it only for naps can be helpful and then gradually letting go the need for it.
  • Cut the tops off of the pacifier- an unconventional method, but possibly helpful. Place them strategically where he or she may find them and they will realize they are no longer able to use.

A healthy, happy baby will appreciate your caution in the long run.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Beet, Kale, and Kohlrabi Salad with Grapefruit Vinaigrette

Citrussalad

 

 

 

 

 

 

There are special fruits and veggie’s that are specific to a season.  For the winter season, you should be able to find some wonderful grapefruits, lemons, oranges, clementines and tangerines, as well as beets at your grocery store right now.

If you are in the mood for a Citris delight, try this receipe for a quick, nourishing and delicious salad.

WHAT YOU NEED
  • 1 bunch kale
  • 1 bunch lettuce
  • 1 kohlrabi
  • 1 beet
  • 2 carrots
  • 1 grapefruit
  • 4 tablespoons olive oil
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup sunflower seeds or pepitas
WHAT TO DO
  1. Remove the stems from the kale and chop it into bite-sized pieces. Chop the lettuce into bite-sized pieces. Peel the kohlrabi, beet, and 2 carrots and chop them into matchsticks (julienne) with a knife or using a food processor. Remove the sections from half of the grapefruit and peel them.
  2. In a small canning jar, combine juice from the remaining half grapefruit (around ¼ cup), 4 tablespoons olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, ½ teaspoon kosher salt, and ¼ teaspoon freshly ground pepper. Cover the jar and shake vigorously to combine (or whisk all ingredients together in a bowl).
  3. To serve, place vegetables on serving plates or in bowls. Top with grapefruit vinaigrette and sunflower seeds or pepitas.

For this and other delicious seasonal receipes visit –  www.acouplecooks.com

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

#Wellness Wednesday

Sunne summer scene on the Champferersee lake. Silvaplana village in the morning mist. Alps, Switzerland, Europe.

Leonardo da Vinci, although best known as a painter, happend to be fascinated by science. Like any modern day scientist, he used observations, common-sense reasoning and research to find answers to satisfy the many questions he had regarding the health of the human body, mind and soul.

He cataloged his findings in his “Notebooks.”  We are sharing one of his thoughts here and wish you a great #wellnesswednesday

“Vitality and beauty are gifts of Nature for those who live according to its laws.” ~ Leonardo da Vinci

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

The Benefit of the Power Nap

young Japanese businesswoman sleeping on the desk

An action that previously would have been grounds for termination in many work places is now being considered for its health and performance benefits. Several companies are now acknowledging the benefits gained from a short nap during the workday, which include increased alertness, enhanced brainpower, and fewer sick days.

Although it is widely recommended that adults sleep for at least eight hours every night, research has shown that most individuals suffer from broken sleep and fail to get a good night’s rest. For these individuals, a short nap during office hours may help. A quick 15 to 20 minute power nap can provide the boost needed to effectively complete your workday.

Believers in this philosophy feel that a well-rested employee is a pleasant employee, noting that if you’re sleep deprived, you’re going to be moody and less productive. Several progressive companies are now seeking to reap the benefits of napping by offering perks such as designated nap or “renewal rooms” to their employees.  Some companies simply encourage or allow employees to nap at their desks.  The average time recommended for a healthy nap is 10 to 30 minutes.  The longer the nap is, the more likely the chances of waking up groggy.

In addition to enhancing performance, studies indicate people who nap can also receive advantages that improve their overall health such as lower blood pressure, a boost to the immune system, a decrease in the risk of developing heart disease and a reduction in stress levels.

Napping offers various benefits for your health. However, receiving adequate sleep at night is just as important.  If you are experiencing sleep deprivation, please contact your physician or sleep professional. To schedule an appointment at The Jamaica Hospital Medical Center’s Sleep Center, call 718-206-5916.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Napping -Not Just for Kids

young Japanese businesswoman sleeping on the desk

An office protocol, that normally would have been grounds for termination, is now being considered for its many benefits. Several companies are now acknowledging the health benefits of a short nap during the workday, which include increased alertness, enhanced brainpower, and fewer sick days.
It is recommended that adults sleep for at least eight hours every night, however, research has shown that most individuals suffer from broken sleep and fail to get a good night’s rest. For these individuals, a short nap can help. A quick 15 to 20 minute power nap can provide the boost needed to effectively complete your workday.

There are several progressive companies, such as British Airways, Nike, Pizza Hut and Google, who are now seeking to reap these benefits. These companies have created designated nap rooms or “renewal rooms” for their employees, allowed their employees to bring a nap mat for the office, or simply encouraged their employees to sleep at their desk.

Some employers are now encouraging napping for the wellness of their employees. People who take daily 30-minute naps are 37 percent less likely to die from heart disease than those who don’t nap, according to a study published in the Archives of Internal Medicine in 2007. Naps can also boost the immune system—theoretically leading to fewer sick days—and propel employees into their most alert, energetic, and creative states, say nap advocates. Believers in this protocol feel that a well-rested employee is a pleasant employee, noting that if you’re sleep deprived, you’re going to be moody.

Napping Further Explained
Naps can be broken down into four categories:

  • Planned napping, also known as preemptive napping, involves taking a nap before you get sleepy. It is a good thing to do if you know you’re going to have a late night.
  • Emergency napping is exactly as it sounds— taking a nap when you’re so sleepy that you can’t properly engage in your current activity.
  • Habitual napping is the practice of taking a nap at the same time every day.
  • Appetitive napping is the act of napping strictly for enjoyment.

As noted, napping increases alertness, learning capacity, memory and performance— and we have known this now for several decades. Naps can also reduce stress, as well as lower blood pressure, which is important for our overall health. So, with the research and results on “power napping,” it is safe to say that a well-rested employee is a more productive employee.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.