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4 Formas Sencillas de Cuidarse

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Todos hacemos todo lo posible para cuidarnos a nosotros mismos y al mismo tiempo cuidar de nuestros hijos, nuestros padres, el trabajo, el hogar y otras responsabilidades. Reservar tiempo para el cuidado personal puede ser un desafío, pero hace maravillas para mejorar nuestra salud mental y física.

Entonces, ¿por dónde puede empezar? Pruebe estos cuatro consejos para ayudarlo a comenzar.

  1. Practica yoga o meditación. El yoga es una gran manera de mejorar la flexibilidad y tonificar los músculos mientras te hace sentir revitalizado y renovado. La meditación se puede hacer prácticamente en cualquier lugar y es una forma rápida de desconectarse mentalmente.
  2. Tómese tiempo para hacer ejercicio o caminar a paso ligero y salga a caminar. Incluya a un amigo para que también lo acompañe: tener un compañero de entrenamiento brinda beneficios para la salud de su corazón y alma, además de que es más divertido para todos los involucrados.
  3. Muestra de aceites esenciales. Los poderosos extractos de plantas como la lavanda y el eucalipto pueden ayudar aliviar la tensión y promover la calma en su día. Agregue algunas gotas a un baño tibio al final del día o ponga unas gotas en un difusor por la noche para ayudarlo a dormir.
  4. Lleve una dieta saludable. Elegir opciones saludables y comidas llenas en vegetales, frutas, granos saludables para el corazón y proteínas magras puede ayudarlo a mantener su nivel de energía optimizado y su salud en plena forma.

VEBA Resource Center ofrece clases Terapia de Sanación con Sonido. Será guiado a través de ejercicios relajantes de respiración, tarareo y limpieza de energía, seguidos de una meditación de relajación profunda y un baño de sonido, dejándol y sintiéndose más renovado y lleno de energía. Consulte nuestro calendario para inscribirse en una clase.

4 Simple Ways to Care for Yourself

From Sharp Health News, a publication of Sharp HealthCare

We all do our best to take care of ourselves while also taking care of our kids, our aging parents, work, home and other responsibilities. Setting time aside for self-care can be challenging but does wonders to improve our mental and physical health.

So where can you start? Try these four tips to help you get started.

  1. Practice yoga or meditation. Yoga is a great way to improve flexibility and tone muscles while leaving you feeling refreshed and renewed. Meditation can be done practically anywhere and is a quick way to mentally unplug.
  2. Make time for exercise or a brisk walk. Get outside and go for a walk. Enlist a friend to join you, too — having a workout buddy provides health benefits for your heart and soul, plus it’s more fun for everyone involved.
  3. Sample essential oils. Powerful plant extracts such as lavender and eucalyptus can help ease tension and promote calmness in your day. Add some drops to a warm bath at the end of the day or put a few drops into a diffuser at night to help you sleep.
  4. Eat a healthful diet. Choosing healthy options and meals filled with vegetables, fruit, heart-healthy grains and lean protein can help keep your energy level optimized and your health in tip-top shape.

The VEBA Resource Center offers Sound Healing Therapy Classes. You’ll be guided through soothing exercises of breathing, humming, tapping and energy clearing, followed by a deep relaxation meditation and sound bath, leaving you feeling more refreshed and energized. Check out our calendar to sign up for an upcoming class.

Nuevo Año Nuevas Metas Alcanzables

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Al comenzar el nuevo año, es importante recordar que no existe un enfoque significativo a corto plazo para una vida saludable. Más bien, es un esfuerzo diario acordado para tomar decisiones saludables.

Comience con hacer un horario y establecer metas realistas. Aquí le presentamos cuatro consejos que tomen en cuenta al establecer metas:

  1. Establezca objetivos de pérdida de peso alcanzables. Si su objetivo es perder grasa, considere reducir la ingesta de carbohidratos después de las 3 p. m. y no coma comidas excesivas inmediatamente antes de acostarse. Además, considere agregar más actividad física. Entre estos dos cambios, habrá creado un déficit calórico significativo que puede ayudar a reducir la grasa.
  2. Sepa que ganar fuerza lleva tiempo. No espere alcanzar nuevos “mejores récords personales” cada día en el gimnasio. En su lugar, intente levantar cierto peso a través de un rango completo de movimiento para un número determinado de repeticiones. En unas pocas semanas, el peso que comenzó como un desafío ahora será un calentamiento.
  3. Establezca objetivos específicos de alimentación saludable. Comer más sano es esencial para el bienestar general. Sin embargo, si bien “comer mejor” es un gran objetivo, es demasiado genérico. Sea específico con las metas, como “Comeré más alimentos integrales”. Trate de cambiar una cosa sobre una comida. Cada semana, continúe haciendo pequeños ajustes similares a otras comidas.
  4. Sentirse bien es el verdadero objetivo. Sentirse bien es un beneficio físico inmediato que a menudo se pasa por alto. Cuando hacemos ejercicio y comemos bien, nos sentimos bien. Después de haber participado en la actividad del día, escribe una nota sobre cómo se siente y con el tiempo, observe cómo mejora su estado de ánimo y disposición general.

Al establecer metas pequeñas y alcanzables, puede vivir un estilo de vida más saludable y equilibrado. Pero como todas las grandes cosas, el progreso lleva tiempo.

VEBA Resource Center ofrece clases Entrenamiento con Pesas para principiantes que incluye movimientos de bajo impacto y entrenamiento cardiovascular ligero para desarrollar músculo y quemar grasa de forma segura. Esta clase permite una progresión y modificaciones suaves. Consulte nuestro calendario para inscribirse a una clase.

New Year, New Achievable Goals

From Sharp Health News, a publication of Sharp HealthCare

As we start the new year, it’s important to remember that there is no short-term meaningful approach to healthy living. Rather, it is a concerted daily effort to make healthy choices.

Begin with making a schedule and setting realistic goals. Here are four tips to keep in mind when you are goal setting:

  1. Set achievable weight-loss goals. If fat loss is your goal, consider reducing carbohydrate intake after 3 pm and don’t eat large meals immediately before bedtime. Also, consider adding more physical activity. Between these two changes, you’ll have created a meaningful caloric deficit that can help reduce fat.
  2. Know that gaining strength takes time. Don’t expect to hit new “personal bests” each day at the gym. Instead, try lifting a certain weight through a full range of motion for a given number of repetitions. In a few weeks, the weight that started off challenging will now be a warmup.
  3. Set specific healthy-eating goals. Eating healthier is essential to overall wellness. However, while “eating better” is a great goal, it’s too generic. Be specific with goals, such as “I will eat more whole foods.” Try to change one thing about one meal. Each week, continue to make similar small adjustments to other meals.
  4. Feeling good is the real goal. Feeling good is an immediate and often overlooked fitness benefit. When we exercise and eat right, we feel good. After you’ve participated in the day’s activity, write down a note for yourself about how you feel and over time, watch how your mood and general disposition improve.

By setting small, achievable goals, you can live a healthier, more balanced lifestyle. But like all great things, progress takes time.

The VEBA Resource Center offers Beginner Strength Training with Weights Classes featuring low-impact movements and light cardio training to build muscle and burn fat safely. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.

El costo físico y mental y del estrés

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Demasiado estrés puede tener un efecto perjudicial no solo en su salud emocional, sino también en su salud física.

El estrés puede afectar su mente y cuerpo en diversas formas, desde la caída del cabello hasta problemas en el trabajo o en su vida personal. Estos problemas incluyen:

  • Acné, urticaria y otros problemas de la piel
  • Cambio en frecuencia cardíaca, aumento de la presión arterial y mayor riesgo de un ataque cardíaco o enfermedad cardíaca
  • Disminución del deseo sexual
  • Problemas de digestión, como diarrea y estreñimiento
  • Sentirse abrumado
  • Dolores de cabeza
  • Respuesta inmunitaria deteriorada
  • Impotencia en los hombres
  • Aumento o disminución de la nutrición, lo que lleva a un aumento o pérdida de peso
  • Mayor riesgo de diabetesIrritabilidad
  • Dolores en las articulaciones y tensión muscular, especialmente en el cuello, los hombros y la espalda
  • Falta de energía
  • Problemas de memoria y concentración
  • Náuseas, dolor de estómago y acidez de estómago
  • Menstruación dolorosa e irregular en mujeres
  • Respiración rápida o con dificultad
  • Densidad ósea reducida
  • Problemas para dormir

Luche contra los efectos del estrés comiendo una dieta saludable, durmiendo lo suficiente, haciendo ejercicio a diario y practicando con regularidad la atención plena y la meditación. Hable con su médico para obtener más apoyo.

VEBA Resource Center ofrece clases Yoga Restaurativo para el Manejo del Estrés. Aprenda diferentes técnicas (respiración, relajación, atención plena y poses reconstructivas) para ayudar a controlar los efectos acumulados del estrés y respalde la salud en general. Consulte nuestro calendario para inscribirse a una clase.

The Mental and Physical Toll of Stress

From Sharp Health News, a publication of Sharp HealthCare

Too much stress can have a detrimental effect not only on your emotional health, but on your physical health, as well.

Stress can affect your mind and body in a range of ways, from hair loss to troubles at work or in your personal life and more, including:

  • Acne, hives and other skin problems
  • Change in heart rate, rise in blood pressure and increased risk of heart attack and heart disease
  • Decreased sex drive
  • Digestion problems, including diarrhea and constipation
  • Feeling overwhelmed
  • Headaches
  • Impaired immune response
  • Impotence in men
  • Increased or decreased nutrition, leading to weight gain or loss
  • Increased risk of diabetes
  • Irritability
  • Joint aches and muscle tension, especially in the neck, shoulders and back
  • Lack of energy
  • Memory and concentration problems
  • Nausea, stomach pain and heartburn
  • Painful and irregular menstruation in women
  • Rapid or labored breathing
  • Reduced bone density
  • Trouble sleeping

Combat the effects of stress by eating a healthy diet, getting plenty of sleep, exercising daily and regularly practicing mindfulness and meditation. And talk with your doctor for more support.

The VEBA Resource Center offers Restorative Yoga for Stress Management Classes. Learn different techniques (breathing, relaxation, mindfulness and restorative poses) to help manage the cumulative effects of stress and support overall health Check out our calendar to sign up for an upcoming class.

5 Pumpkin Recipes To Enjoy This Fall

While most folks may link pumpkins to Halloween and carving, there is so much more this fall favorite can do. Pumpkins are rich in Vitamins A, C and E, low in calories and high in antioxidants. Pumpkins are packed with fiber, helping you stay full longer and suppress your appetite. Check out these healthy pumpkin recipes from VEBA’s Chef Leslie Myers!

3 pumpkin spice and chocolate chip muffins on a plate

Pumpkin Chocolate Chip Muffins

Just in time for Fall, Chef Leslie has a delicious, grain-free Pumpkin Chocolate Chip Muffin recipe that the whole family can enjoy!

View the recipe
Watch the video
Glass of Pumpkin Spice-Cauliflower Protein Smoothie

Pumpkin Spice-Cauliflower Protein Smoothie

Change up your smoothie routine this fall with our Pumpkin Spice-Cauliflower Protein Smoothie, packed with vitamin A and beta-carotene.

View the recipe
Watch the video
Pumpking bread slices and loaf on a cutting board with walnuts scattered around

Pumpkin Spice Quick Bread

This tasty, Pumpkin Spice Quick Bread is the perfect seasonal snack or sweet! Plus, it’s super easy to make! You can whip up the batter in a blender or by using a bowl and whisk.

View the recipe
Stack of Pumpkin Spice Protein Squares with pumpkins and cinnamon sticks

Pumpkin Spice Protein Squares

These Pumpkin Spice Protein Squares are made with protein powder for an added health benefit while still having that delicious pumpkin taste!

View the recipe
Circular baking dish with Low Sugar Crustless Pumpkin

Low Sugar Crustless Pumpkin Pie

This delicious Crustless Pumpkin Pie has all the flavor of pumpkin pie without all the sugar. By substituting granular monk fruit sweetener for the sugar, you get all the pumpkin pie taste without any added sugars.

View the recipe
Watch the video

We hope these yummy pumpkin recipes spice up your holiday season! If you are interested in trying more holiday-inspired recipes, browse through our recipes here or join one of Chef Leslie’s upcoming cooking & nutrition classes here.

The Link Between What You Eat and How You Feel

From Sharp Health News, a publication of Sharp HealthCare

We often forget that the foods we eat not only feed our bodies and muscles, but also our brains.

A diet with high amounts of red meat, refined grains, sugary foods and high-fat products is associated with an increased risk of depression. A diet that promotes foods low in saturated fat and sugar, and high in whole grains and fresh fruits and vegetables can reduce the risk of depression later in life.

Try to increase consumption of the following to boost mental and physical health:

  • Fruits and Vegetables

Fresh fruits and vegetables contain nutrients that boost your mood and reduce overall inflammation, which can play a role in depression.

  • Extra-Virgin Olive Oil

Extra-virgin olive oil — also known as EVOO — is a great source of monounsaturated fats and antioxidants that have been linked to heart health, overall well-being and mental health.

  • Probiotics

Probiotics and foods that are probiotic (fermented foods like kimchi, miso, sauerkraut, pickles or kombucha) are great for your gut, aiding in its ability to communicate with the brain, which can improve your mental health.

Other natural mood boosters include daily physical activity, spending time with loved ones, reading and choosing to have a positive outlook.

The VEBA Resource Center offers Cooking & Nutrition Classes. Join our dream team of foodies comprised of a chef, dietitian and medical doctor to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Top 5 Tips for Health and Wellness

From Sharp Health News, a publication of Sharp HealthCare

Good health and well-being can improve your immunity, extend your life, reduce your risk of chronic disease, boost your energy and mood and enhance your overall quality of life.

Try these top 5 recommendations to reach and maintain overall health and wellness:

  1. Eat healthy food, including portions of fruits and vegetables at every meal; drink plenty of water; and avoid risky substances, such as tobacco and excessive alcohol.
  2. Exercise regularly – at least 150 minutes of moderate exercise per week – and spend time outdoors when possible.
  3. Get sufficient and quality sleep – seven to eight hours of sleep per 24-hour period is recommended for adults. Read our blog for 4 Tips for Improving the Quality and Quantity of Sleep.
  4. Schedule routine care, which may include annual skin checks, health screenings and getting the COVID-19 and flu vaccines and other immunizations. VEBA Co-Medical Director and Sharp family medicine doctor, Dr. Lee Remington-Boone, explains the importance of maintaining check-ups in this video.
  5. Stay connected with friends and loved ones — write letters, connect virtually, go for a walk together and deepen the bond with those most important to you.

Talk with your doctor about additional ways you can improve your health, and always share any changes you have noticed or concerns you might have.

The VEBA Resource Center offers Cooking & Nutrition Classes. Join our dream team of foodies comprised of a chef, dietitian and medical doctor to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Leveling-Up Your Takeout And Prepared Food

Do you feel stuck ordering from the same take-out menu over and over again? Do you sacrifice taste for the convenience of prepared grocery store items? If you’re ready to spice things up a bit, here are our tips and tricks for leveling-up your takeout and prepared foods at home!

Our Favorite Tip:

One thing we have found helpful for enhancing our food is keeping a bunch of green onions, cilantro, sprouts, and a bag of spinach in our fridge constantly. You can add more flavor and nutrients to any of your take-out items such as soups, burritos, pizza, Thai food, and more. Learn more below on how to add flavor to specific dishes!

Level-Up Delivery Pizza:

  • Top your pizza with cheese and order thin crust if possible.
  • Add sliced onions, mushrooms, peppers, olives, and/or tomatoes to your order.
  • From your fridge at home, you can add thinly sliced basil and fresh spinach after your pizza has been delivered. You can even make a salad to go with your pizza!

Level-Up Soups and Pasta Sauces:

  • When the soup or pasta sauce is still hot, take a handful of spinach and toss it in your bowl. The heat will wilt the spinach, causing it to easily mix in, adding a hint of greens to your meal!

Level-Up Your Favorite Take-Out Orders:

  • When ordering Thai food and noodles, try doubling the vegetables.
  • Half the cheese but double the vegetables on your next delivery pizza.
  • Try your favorite burrito with half the cheese to create a mostly bean filling. Then add fajita vegetables if available.
  • Instead of using mayo, try using fiber-rich hummus and/or avocado as a spread on your next sandwich. Don’t forget extra delicious vegetables.
  • Mix a handful of seeds or nuts, olives, and/or avocado into your next salad.

Leveling-up your favorite takeout and prepared food orders is as easy as that. The next time you are wanting to spice up your daily meals, use some of these tips and tricks!