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REPORT THE WELLNESS
DECEMBER 2025
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WHEN ‘WHAT IF’ WON’T QUIT Hit Pause When Your Brain Won’t Stop Talking
We’ve all been there: lying awake at night, replaying conversations, imagining worst-case scenarios, or obsessing over things we can’t change. Overthinking might feel harmless, but when those thoughts keep circling, they can take a toll on your mood, energy, and overall well-being. So, how do you break the cycle? It starts with noticing what’s happening in your mind. Next time your thoughts go into overdrive, pause and ask yourself: What emotion is fueling this? Maybe it’s
worry, guilt, or frustration. Recognizing the source is the first step toward loosening its grip. Turn down the mental volume. When your brain feels stuck on repeat, try redirecting your energy. Dive into a hobby, work out, learn a new recipe, or volunteer for a cause that matters to you. Shifting focus gives your mind a break and can help you feel more grounded. Breathing exercises also work wonders. Place one hand on your heart, one on your belly, and take slow, steady breaths in and out through your nose. It’s simple, but it signals your body to relax and can help calm racing thoughts in just a few minutes. Challenge your thoughts. Automatic negative thoughts (those instant, gloomy reactions) can trap you in “what ifs” and worst-case scenarios. Write them down, seek a more balanced perspective, and see if you can do anything about them. Taking small, thoughtful actions toward solutions can help quiet the mental noise. And remember, you don’t have to figure it all out alone. Talking to a trusted friend or a therapist can give you a fresh outlook on managing those runaway thoughts.
CONTINUING TO KEEP YOU SAFE AND HEALTHY Enhanced Sterilization Protocols and Controls
Hand-sanitizing stations are located throughout the office.
Beverages will be served safely only upon request.
There will be additional time between patients for enhanced sterilization.
Curbside check-in from your vehicle is now available.
Please reschedule if you have a fever or a sick family member.
Medical-grade air filtration is used in all operatories.
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GET SMART ABOUT SUGAR
Eliminate This Hidden Hazard From Your Diet
Choose Full-Fat Nonfat or low-fat foods might seem like a healthy choice, but they often contain more sugar and calories than the full-fat alternative. Also, full-fat foods tend to be more satisfying. For a pleasing dessert, try combining a full-fat dairy topping with fresh fruit. The natural sugar in fresh fruit doesn’t rocket straight into your bloodstream in the same harmful way the sugar added to processed foods does. Increase Protein
Most Americans know that too much sugar in their diet is bad for them, increasing the risk of heart disease, cancer, obesity, Type 2 diabetes, and other chronic conditions. While avoiding candy, desserts, and sugary drinks may be the first thought that comes to mind when you think about reducing sugar, that may not be enough. You may be getting hidden sugar in other foods that masquerade as healthy choices, such as granola, processed snacks, and smoothies. Hidden sugars are a major reason 12%–16% of most Americans’ daily calorie intake comes from sugar, instead of the recommended 5%–10%. Here are three ways to eliminate hidden sugars from your everyday diet. Read Labels Did you know that ketchup is more sugary than ice cream? Marinara and other sauces are sugary culprits as well. Some canned foods also contain large amounts of sugar. A consumer’s best defense is to read labels. The most prevalent ingredients are listed at the top. Also watch for its many other identities, including high fructose corn syrup, maltose, and dextrose.
Not only are protein-rich foods good for you, but they also curb your appetite and carb cravings. In fact, they have the opposite effect as sugary foods, which tend to increase cravings and weight gain! Protein-rich meat, fish, eggs, avocados, and nuts can all be tasty allies in reducing hidden sugars. Don’t tackle all these dietary changes at once. Choose one at a time and stick with it until it feels natural. Embracing new habits gradually makes them more likely to stick!
SMILE-FRIENDLY RECIPES
BRAIN BREAK!
BAKED FETA, TOMATO, AND WHITE BEAN SKILLET
• 2 pints cherry tomatoes • 2 (15-oz) cans no-salt-added cannellini beans, rinsed • 4 medium cloves garlic, finely chopped • 2 tsp Italian seasoning • 1/4 tsp salt • 6 tbsp extra-virgin olive oil, divided Ingredients
• 6 oz feta cheese, packed in brine, cut into 4 pieces • 1 tbsp hot honey • Basil leaves, for garnish • 4 slices toasted whole-
wheat country bread, optional, for serving
1. Preheat oven to 450 F. 2. In a large, oven-safe skillet, combine tomatoes, beans, garlic, Italian seasoning, and salt. 3. Drizzle with 5 tbsp of olive oil and stir gently. 4. Add feta pieces 2 inches apart in the mixture and drizzle with remaining olive oil. 5. Bake for 30–35 minutes, or until the tomatoes have burst. 6. Remove from oven and drizzle with hot honey. Garnish with basil leaves, and serve with toast if desired. Directions
Inspired by EatingWell.com
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Merry Christmas and Happy Holidays! PAGE 1
Overthinking Overload? Try These Mind- Clearing Tips PAGE 2 How to Reduce Hidden Sugar in Your Diet Baked Feta, Tomato, and White Bean Skillet PAGE 3
3 Train Trips to Take Today PAGE 4
Tracks and Treasures SCENIC RAIL JOURNEYS WORTH RIDING
Flying over beautiful landscapes can be exhilarating, but what if you could experience those beautiful sights in a closer and more personal way? With railway vacations, you can. Whether you’re a seasoned train traveler or curious about cruising on the tracks, here are three travel options you can only experience and appreciate on the rails. A Euphoric European Escape While there are plenty of thrilling sights to behold in America, the glamorous international excursion of the Venice Simplon-Orient- Express is incomparable. From its pristinely preserved 1920s/1930s- era carriages and stunning Art Deco interior to its remarkable gourmet food (including breakfast in bed!) and live entertainment, this world-renowned train will take you through Venice, Paris, Istanbul, and other legendary European destinations. A Symphony of Swiss Scenes For many travelers seeking some of the most breathtaking visuals imaginable, all rails lead to the Swiss Alps. The Glacier Express’ 292-bridge/91-tunnel track from Zermatt to St. Moritz gives passengers a personal view of picturesque valleys, mountain streams,
and alpine meadows. Often referred to as “the slowest express train in the world,” it travels 24 miles per hour, allowing you to feast your eyes on the scenery through its panoramic windows. Boasting millions of passengers in its decades-long history, the Glacier Express has earned its rightful place as one of the most celebrated names in tourism. An Alaskan Adventure If you’re looking for railway adventures closer to home, consider hitting the tracks in Alaska. Since 1903, the Alaska Railroad has provided travelers an intimate way to explore what later became our 49th state. Getting a seat will guarantee a breathtaking journey through scenic landscapes, national parks, fjords, snow-capped peaks, and valleys brimming with wildlife. For the ultimate Alaska experience, opt for the Alaska Railroad’s GoldStar Service, which offers glass-dome ceilings for panoramic nature viewing, a full-service dining room, and a one-of-a-kind upper- level platform for additional sightseeing.
The next time your wanderlust inspires you to explore new wonders, skip the plane and take a train!
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