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JULY 2025
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THE SILENT POWER OF SIMPLE CHOICES What Your Posture, Water Bottle, and Dinner Plate Say About Your Health
is no big deal. But hold it out in front of you? That’s a whole different story. This imbalance does more than tighten muscles. It creates a tug-of- war across the body that reaches the temporomandibular joint (TMJ), that delicate hinge connecting jaw to skull. The result is often facial pain, jaw stiffness, or headaches, symptoms that seem disconnected until you trace the line back to their origin. A simple remedy? Gentle postural stretches. One favorite involves standing tall against a wall, arms bent into a cactus shape, sliding upward and downward like snow angels to help restore alignment and give tense muscles a chance to breathe. Drink more water … really. Another often underestimated form of self-care flows from the simplest source: water. Not only does water support cognition and digestion, but it also protects enamel and reduces the acidity that feeds cavities. A steady intake throughout the day flushes the body,
Every July, Self-Care Month arrives as a gentle reminder that taking care of ourselves is not an indulgence, but a necessity. But there seems to be a misunderstanding. Self-care isn’t always expensive spa days and calendar- consuming retreats; sometimes, it’s a quiet moment, a glass of water, or a nourishing meal prepared at home. Sure, massages are great, but real self-care? That can be simple, daily, and surprisingly low-cost (and no, it doesn’t have to be earned). Start with posture (your jaw will thank you). One of the biggest but overlooked issues I see in the dental chair is posture. Hours spent leaning over screens at desks or craning our necks toward phones pull our heads forward, inch by inch. With each inch, the burden increases — a staggering 10 pounds of additional strain on the neck and shoulder muscles for every inch the head moves forward. Think of it this way: If your head were a bowling ball, holding it upright
Homemade peach and basil water with chia seeds make for a refreshing and high fiber drink.
Utilize the nourishing power of homemade meals. As Self-Care Month overlaps with
National Culinary Arts Month, the kitchen becomes an ideal stage for mindful care. Preparing meals from whole ingredients is a creative and a health-conscious activity. Over the past few months, I worked with Veronica of Vero Pure Green, a wonderful wellness coach who taught me that it doesn’t have to be all or nothing. One simple change at a time leads to sustainable habits. And lucky me, I get extra support at work, too! Our office manager and hygienist, Reema, is also a wellness coach who shares nutritious, feel-good recipes with us. She even offers healthier spins on indulgent Indian favorites, so we get all the flavor with none of the guilt. One thing I’ve learned is this: Homemade “treats” made with real ingredients affect the body differently. I wear a
illuminates the skin, and reawakens focus. Many avoid drinking water to reduce the inconvenience of extra trips to the restroom, but even those pauses become valuable! They break the rhythm of sedentary
IF YOU’RE LOOKING FOR SUPPORT, CHECK OUT THESE WELLNESS COACHING RESOURCES:
Vero Pure Green Vero@veropuregreen.com 973-346-0121
Wellness & Nutrition Spirit wellnessandnutritionspirit101@gmail.com 732-331-5160
work and offer small moments of movement and mindfulness.
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FROM PLATE TO WELL-BEING THE IMPACT OF FIBER ON DIGESTIVE HEALTH
Have you taken your fiber today?
subsequent crashes at bay. This can be particularly beneficial for people managing diabetes or prediabetes. Heart Health Hero Fiber is believed to reduce blood pressure and inflammation and lower the chance of heart disease. It also helps lower cholesterol levels by binding with fat and sugar molecules, preventing their absorption and flushing them out of your system. Weight Management Fiber-rich meals add bulk to your diet without adding calories, leaving you feeling satisfied longer. This feeling of fullness can help reduce snacking and overeating, which is key to maintaining a healthy weight. Digestive Health The most well-known benefit of fiber is likely its ability to keep things moving in the digestive
tract. Adequate fiber helps prevent constipation and promotes regular bowel movements, which is key for expelling toxins in the body. How to increase fiber in your diet. Increase your intake by including a variety of fruits, vegetables, whole grains, and legumes in your meals. • Fruits and Vegetables: Apples, berries, oranges, and pears, along with carrots, beets, and broccoli, are all fiber-filled. • Legumes and Nuts: Beans, chickpeas, lentils, as well as cashews and almonds are excellent sources of fiber and also pack a protein punch. • Whole Grains: Swap out white bread and regular pasta for whole-grain versions, or try grains like quinoa, brown rice, and oats.
If you’re looking to boost your health naturally, fiber is your best friend. According to the Dietary Guidelines for Americans 2020–2025, the amount of fiber adults require varies by age and gender, which is why a balanced diet is so important. Medical experts recommend that men ages 19–50 consume 31–34 grams daily, while those older than 50 should aim for 28 grams daily. Women ages 19–50 should have 25–28 grams daily, and those over 50 need about 22 grams. Why fiber? Fiber may seem like just another dietary requirement, but its benefits extend far beyond the obvious. Blood Sugar Control Fiber-rich foods help slow down the absorption of sugar, keeping spikes and
Fix Your Home Office Fatigue Simple Tweaks to Boost Comfort and Focus
connect an external keyboard to support better alignment. This simple adjustment can do wonders for your back and neck. Next, take a look at your chair. If it’s a repurposed kitchen or living room chair, it’s probably not offering the back support you need. Big box stores offer affordable office chairs, but you can also improve what you have if you’re on a tight budget. A cushion or rolled towel behind your back adds support, and a small footrest or box under your feet can reduce pressure on your legs. Move more, strain less. Even the best chair won’t help much if you sit in it all day without a break. Often, the key to staying comfortable while working from home is movement. Set reminders to get up and stretch or take a short walk regularly throughout
the day. Shifting from a seated to a standing work position can also improve circulation and reduce tension. Eye strain is another common issue, especially for people working on screens all day. Practicing the 20-20-20 rule can help. Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a break while shifting your posture. Don’t overlook the importance of good lighting, either. Poor lighting causes eye strain and headaches. Working in natural light is ideal, but a quality table lamp with soft, even lighting is the next best thing. With these easy adjustments, you can create a workspace that works with you instead of against you. Once you do, it becomes easier to stay focused and energized during your workday.
Many people work remotely these days, making a home office a necessity. If your work setup was thrown together quickly, you’re not alone. While kitchen tables, living room chairs, and makeshift laptop stands work fine as temporary solutions, they’re not great for long-term use. Over time, the little discomforts add up, and you need to make changes. Fortunately, a few simple, affordable adjustments can be very helpful. Start with the basics. If you work on a laptop, it’s probably sitting too low. This can lead to poor posture and neck strain, but there’s an easy fix. Prop the laptop on a stack of books or an inexpensive stand and
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Bone Facts You’ve Likely Never Heard THE SECRETS OF OUR SKELETONS REVEALED
Our bodies are made up of bones and joints that we rarely acknowledge unless we feel pain or are recovering from an injury. We have no reason to worry about them when we can move comfortably, but that doesn’t mean they’re unimportant. Without bones, we would be squishy blobs on the ground, unable to move, eat, speak, or do anything else. Let’s explore three lesser-known facts about our skeletons, no bones about it! We have fewer bones now than we had as children. Humans are born with 275–300 bones, the malleable framework for our tiny infant bodies, but that drops to 206 bones once we reach adulthood. Where did they go? Childbirth requires flexible membranes, and hard, sturdy bones would make the process painful for any expectant mother. Many baby bones are nothing more than cartilage, and as we grow, our bones fuse and harden through ossification, leaving us with around 100 fewer bones. However, bone density and strength continue to change as we age. Stronger bones replace what we broke. Breaking a bone is a scary experience, regardless of age. Arm bones are the most commonly broken
among adults, making up nearly half of all cases, whereas collarbones are the most common for children. When you break a bone, you may believe it needs time to return to its original position and shape, but that’s not exactly how it works. Instead, blood vessels immediately form in the area of a broken bone to advance the healing process. After three weeks, collagen takes the place of the blood vessels, starts to harden, and keeps any broken pieces in place. Over time, the pieces fuse to form a new bone, often stronger than the original.
Male and female skeletons are similar. When you compare men’s and women’s skeletons, they share a few
characteristics. The femur is the longest and strongest bone, and the stapes in our middle ear is the smallest and lightest bone in both bodies. Both skeletons have 54 bones in the hands, fingers, and wrists. The only major difference is in the pelvis. A woman’s pelvis’s shape, size, and angle are optimally designed for childbirth.
... continued from Cover continuous glucose monitor, not because I’m diabetic, but because I want to better understand how foods affect my energy and hormones. A slice of homemade cake barely moves my glucose, but something store-bought? It’s an entirely different story. It’s just another reminder that how we fuel our bodies is part of how we care for them. Understand self-care is a foundation, not a luxury. Self-care doesn’t need to be perfect. It just needs to be intentional. Stand up and stretch. Sip some water. Cook yourself something nourishing. These small acts can reset your day and your health. And if you’re looking for support, check out Vero Pure Green and Reema’s wellness coaching resources!
CHEESY TOMATO-BASIL STUFFED CHICKEN
Inspired by HalfBakedHarvest.com
INGREDIENTS • 4–6 boneless, skinless chicken breasts • 1/2 cup basil pesto • 1 cup shredded mozzarella cheese • 1/3 cup oil-packed sun- dried tomatoes (separate oil and tomatoes) • 2–3 tbsp sun-dried tomato oil • 2 cups cherry tomatoes, divided • 2 cloves garlic, smashed • 2 tbsp balsamic vinegar
DIRECTIONS
1. Preheat oven to 425 F. 2. Slice chicken down the middle horizontally; (not cutting all the way through). 3. Spread pesto inside filleted chicken, then stuff with cheese and tomatoes before closing chicken, covering filling. 4. Place chicken in a large oven-safe skillet. Drizzle with oil. 5. Set the skillet over medium heat; cook 5 minutes. 6. Add 1 1/2 cups tomatoes, garlic, balsamic vinegar, and season with chili flakes. Cook 2–3 minutes, then remove from heat. 7. Bake in oven for 7–10 minutes until chicken is cooked through and tomatoes burst. 8. Toss remaining 1/2 cup tomatoes with basil, thyme, salt, and pepper. 9. Serve the chicken topped with fresh tomatoes.
• Chili flakes, to taste • 1/4 cup fresh basil, chopped
To your great smiles and better health,
• 1 tbsp fresh thyme leaves • Salt and pepper, to taste
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INSIDE THIS ISSUE
1.
A New Take on Self-Care Without a Hefty Pricetag
2.
Fortify Your Health With Fiber
A Better Way to Work From Home
3.
How Our Bones Adapt, Heal, and Shape Us
Cheesy Tomato-Basil Stuffed Chicken
4.
Sip Your Way to Better Health
WHY YOUR MUG MIGHT BE THE KEY TO FEELING GREAT Ready to steep yourself in the healing power of herbal The Tea on the Benefits of Tea
Black Tea If you want an energy boost, black tea might replace your morning cup of coffee. Robust and flavorful, this variety has high amounts of antioxidants called theaflavins and thearubigins, which support healthy cholesterol levels and the heart. Black tea can also reduce the risk of strokes, lower blood sugar levels, and provide focus without all the jitters. Chamomile Tea Sleep is crucial for your health, and you can sip your way to better Z’s with a cup of chamomile tea. This popular drink’s calming effects are thanks to its antioxidant properties — natural stress and inflammation reducers. Along with its well-known calming benefits, chamomile can soothe upset stomachs, protect against certain cancers, strengthen your immune system, and even improve your skin. (That’s what we call beauty sleep in a cup!) So, whether you’re brewing up energy, relaxation, or a health boost, tea has you covered, one sip at a time. Go ahead and grab your favorite mug, steep your favorite brew, and let the stress melt away!
drinks? We’re reading all the tea leaves on, well, tea! Whether you need a morning boost from a bold black tea, a stress- melting sip of chamomile, or a green tea glow-up for your immune system, there’s a brew for every mood. Let’s sip through the world of teas and explore the different varieties, their benefits, and why your kettle might be your new best friend on your health and wellness journey. Green Tea People have turned to green tea for centuries for its health benefits, hosting powerful antioxidants to support your
immune system. The natural catechins in these leaves protect cells in the body from damage and can even reduce inflammation. Green tea can also aid in weight loss, support healthy brain function, and reduce the risk of severe conditions like heart disease. Studies have found that this brew can also improve your oral health, manage blood sugar, and could add years to your life!
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