Health & Wellness Newsletter by Marketplace Wellness
Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body
Improve Your Health With Gratitude! BEING GRATEFUL IS GOOD FOR YOU
GRATITUDE AND HEALTH Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. But grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a healing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures. GRATITUDE AND JOY Robert Emmons, an internationally renowned scientific expert on gratitude, has found that acknowledging the good in life has a tendency to amplify positive emotions, such as joy and contentment, because it helps us slow down. “I think gratitude allows us to participate more in life,” he says. “We notice the positives more, and that magnifies the pleasures you get from life.” Consider the last time you had a good cup of coffee— did you pay attention to the warmth of the cup on your hands, or the feeling of pleasure as you took the first sip? It’s easy to ignore these small moments of positivity in our day as we rush from one activity to another, but stopping to appreciate them makes them more powerful.
GRATITUDE AND RESILIENCE Practicing gratitude can also make you better equipped to handle the difficulties of life that inevitably arise. In fact, according to Emmons, it’s an essential part of the process of healing from trauma. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be. Many survivors of the Holocaust, when asked to tell their stories, remember most strongly the feelings of gratitude for food, shelter, or clothing that was offered to them. This sense of thankfulness for the small blessings helped themmaintain their humanity despite experiencing a horrific tragedy. Many people with life-threatening illnesses also report decreased distress and increased positive emotions when they practice gratitude. Recent MRI studies have mapped the gratitude circuitry in the brain, which activates a sense of reward, fairness, and decision-making—all aspects that help facilitate survival and post-traumatic growth. Emmons, R. (2010 November 16). Why gratitude is good. Greater Good. Retrieved from http://greatergood. berkeley.edu/article/item/why_gratitude_is_good . Emmons, R.A., Stern, R. (2013). Gratitude as a psycho- therapeutic intervention. Journal of Clinical Psychology; 69(8), 846-855. Excerpts taken from https://www. takingcharge.csh.umn.edu/10-ways-be-more-thankful-person
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Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body
GOOD FOR YOU Being Grateful Is
INSIDE • Staying Motivated To Eat Healthy • What Does Thanksgiving Mean To You? • Exercise Essentials • Tips To Prevent Stress During The Holidays
Staying Motivated To EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable.When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggieswith hummus, edmamae, etc.) 5.Try new foods. Eating the samemeal every night can get old. Look for newhealthy recipes online, in cookbooks ormagazines so you don’t get boredwith eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
Your Transformational Specialists For The WELLNESS PROGRAM Do you Qualify? Patients. Our Physical Therapy Patients can take advantage of this program free of charge as long as there is an underlying orthopedic condition. Out of Pocket Members. If you are not a Physical Therapy Patient you still have the opportunity to take advantage of our Wellness Program.
$140 Per Month Includes: • Meet with a coach physically 2x per month • Coaches available anytime during business hours • Custom workout based on Dr. Recommendation • Continued Nutritional Guidance/Meal Planning • 24/7 Access to Gym
What Does Thanksgiving MEAN TO YOU?
“Spending time with family!” “Thanksgiving is all about spending quality time with family, making sure to get some physical activity in before the big meal, and then EAT, eat as if calories didn’t matter! Thanksgiving is a day where you can eat as much pumpkin pie as you want. It’s the best kind of day.” - Dr. Steve
“Family gets together!” “Thanksgiving to the McGann household is another time of the year that family gets together for good food, visiting with loved ones, and to share a few laughs.” - Dr. Eric
“A time to reflect!” “Thanksgiving to me is a time to reflect the many blessings God puts in my life whether that’s family, a beautiful fiancé, gracious friends, incredible coworkers, or a loving church. I am thankful for life, family, work, and friends.” - James
Tips To Prevent Stress During THE HOLIDAYS
Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, e-mails or videos. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: • Donate to a charity in someone’s name. • Give homemade gifts. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. And make sure to line up help for party prep and cleanup.
Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. Need assistance shopping for the holidays? Ask us about our up and coming grocery tours! Email Mitzi your wellness coach at Mitzi@ marketplacewellnesscenter.com or call 951.684.2874.
CONTACT US TODAY TO SCHEDULE AN APPOINTMENT AT 951-684-2874! RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507 RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505 CHINO 14682 Central Ave Chino, CA 91710 REDLANDS 500 N. Orange St. Redlands, CA 92374 BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223
WWW.MARKETPLACEWELLNESSCENTER.COM
Exercise Essentials Try these exercises to keep your body strong and flexible...
BRACE - BILATERAL BENT LEG LIFT While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving. Repeat twice.
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. Repeat 5 times.
Exercises copyright of
Strengthens Lower Back
Stretches Lower Back
Marketplace’s Monthly GROCERY TOUR Grocery shopping can be extremely intimidating, but it down’s have to be! By providing hands on nutrition education, we can help increase your confidence to make better choices. You will learn how to identify healthier options, review the nutrition label, navigate the store, and how to shop on a budget.
SIGN UP TODAY! November 14th, 2018 at 9:00AM Cost: $5.00 for the first tour! Trader Joe’s 522 Orange St. Redlands, CA. 92374
Limited spaces available. Ask our Wellness Team how you can sign up. CONTACT US TODAY TO SCHEDULE AN APPOINTMENT AT 951-684-2874! RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507 RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505 CHINO 14682 Central Ave Chino, CA 91710 REDLANDS 500 N. Orange St. Redlands, CA 92374 BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223
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