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THE POWER OF EXERCISE DON’T STRESS OUT — WORK OUT!
Spring is right around the corner, which makes it the perfect time to get out and enjoy our local natural scenery — we recommend Dansbury Park and Yetter Park! If you can’t make it to these locations, you should still consider going outdoors and getting some exercises. Nature makes a great gym, and raising your heart rate in the fresh air can reduce stress. Virtually any form of exercise can act as a stress reliever. Physical activity increases the level of endorphins in your body. Endorphins are neurotransmitters that release a sense of pleasure or happiness to your body. They act as painkillers, which can help you sleep and, in turn, reduce stress. The rush that accompanies a release of endorphins is often referred to as a runner's high, but a good workout, game of tennis, or nature hike will also give you the same feeling. Running makes you feel great and also forces you to focus on the activity at hand rather than the stresses of the day. Afterward, you may find yourself with newfound energy and optimism, which gives you a clear head about anything that's weighing on you. A good workout can also increase your self-esteem, resulting
But you need to learn how to walk before you can run (pun intended!). If you haven't exercised in some time or have any health concerns, then make sure to talk to your primary care physician before you start a new routine. This way, you won't risk hurting yourself, and they can work with you on a regimen that best suits your fitness needs and schedule. you need. The U.S. Department of Health and Human Services recommends getting at least 150 minutes of moderate activity per week. Moderate exercise includes walking, jogging, and swimming! If you’re aiming for a more vigorous workout, you only need 75 minutes per week. Sometimes it can be hard to get the exercise we need throughout the day, so it never hurts to get creative. Even short bursts of activity can offer health benefits. If you can't fit in a 30-minute walk, try three 10-minute walks instead. You can also sneak a great workout in during your lunch break with interval training. Interval training includes a series of quick 60– 90 second bursts of intense activity at full effort. It’s a safe, effective, and efficient way of gaining the benefits you would usually get from a longer exercise. If you want to explore this Regardless of your fitness level, though, it's easy to get the exercise
type of workout, some fun interval exercises include high knees, jump squats, and jump lunges! Whatever you choose to do, make sure it's something you enjoy. This way, it will be easier to incorporate it into your routine and won’t feel like a chore. Are there any fun outdoor activities you enjoy or are looking forward to? Let us know next time you're in the office! Call us for more info about our wellness program, which could help you find an exercise routine that fits you best and allows you to maintain your good health. It's 570-420-0606 in East Stroudsburg or 908-475-3505 in Belvedere. – Dora Godnig
in lower symptoms associated with depression and anxiety.
– Cara Sadowski
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WHAT DO YOU KNOW ABOUT POISON IVY? LEAVES OF 3, LEAVE THEM BE
YOU CANNOT BECOME IMMUNE TO POISON IVY.
Meditation has different meanings for different people. Traditionally, the act of focusing one’s mind has been used in religious and spiritual practices around the globe. More recently, it’s become a popular method of relaxation. Now, new research shows that this ancient practice may have yet another benefit: pain management. In 2008, the Medical Expenditure Panel Survey found that over 100 million adults in the U.S. suffer from chronic pain due to conditions like arthritis and debilitating injuries. Because of this, care providers have become focused on finding ways to help patients manage these persistent aches. The sensation of pain is caused by a complex interaction of biological and The days are getting longer, the temperature is rising, and the great outdoors are calling your name. It’s time to start planning your summer adventures! Just remember to watch out for the enemy of all outdoor enthusiasts: poison ivy. Found in every state except Hawaii and Alaska, poison ivy — or more accurately, the rash- causing urushiol oil on its leaves — can quickly ruin a trip. Before you head out on your next outdoor adventure, make sure you get your facts straight. Many people believe the poison ivy rash can spread if the blisters pop, but the only thing that can cause the rash is urushiol oil. This is why it’s so important to clean your skin and wash your clothes as soon as possible. oil can spread onto objects like doors or chairs, and you don’t have to touch poison ivy to have a reaction to urushiol oil. THE POISON IVY RASH IS NOT CONTAGIOUS.
cognitive factors, leading scientists to study how mental exercises like meditation can aid in pain relief. Anecdotal evidence regarding meditation’s ability to reduce pain has existed for as long as the practice itself. However, modern technology has given researchers the means to accurately measure the effectiveness of this age- old tradition. The Department of Health and Human Services has cited MRI brain scans as proof that meditation can lead to moderate pain reduction. These scans revealed that the same areas of the brain stimulated by painkillers are activated when the mind is in a meditative state. This supports the accounts of those who have reported better functionality after meditative sessions. Urushiol oil triggers an allergic reaction in 85% of people, leading to the ensuing rash. Some people believe regular exposure to poison ivy can help develop an immunity to urushiol oil, but this isn’t the case. In fact, it’s just the opposite. About 15% of the population isn’t allergic to poison ivy, but the allergy can develop over time. The more you’re exposed to poison ivy, the worse your outbreak can become. IF YOU TOUCH POISON IVY, DO NOT POUR URINE ON YOUR SKIN TO PREVENT THE RASH. Urine, vinegar, dirt, bleach, and even gasoline are common “treatments” for preventing or curing a poison ivy rash. None of these are effective, and some can really hurt you. If you’ve been exposed to poison ivy, your best course of action is to wash your skin with soap and water. Cleaning off
the urushiol oil within 20 minutes of exposure can greatly decrease your odds of developing a rash. When all is said and done, the best way to treat poison ivy is to avoid it altogether. The next time you’re exploring the great outdoors, just remember: Leaves of three, leave them be.
PRACTICE PAIN RELIEF THE BENEFITS OF MEDITATION
With the ongoing tragedy of the opioid crisis, there is a dire need for pain management strategies that are noninvasive and not habit-forming, such as physical therapy. Meditation is easily accessible and can be used in conjunction with other pain relief strategies. Whether you sign up for guided meditation sessions, download one of the many mindfulness apps on the market today, or simply make time to sit and clear your mind for 30 minutes, it’s easy to add meditation to your normal routine.
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FACT VS. FICTION: THE MEDITERRANEAN DIET AN EASY WAY TO EAT HEALTHIER FOR YOUR HEART
While the basis of the Mediterranean diet has been a staple in its titular region for centuries, it wasn’t until the 1960s that nutritionists popularized the concept in Western culture. Doctors noticed that Mediterranean countries like Greece and Italy have fewer heart disease- related deaths than the U.S. and northern Europe. When they looked to regional eating habits for answers, they found a common plant-based diet rich in healthy fats, seafood, and bread. However, in modern years, misconceptions plague the popular diet, so let’s clear some up. FALSE. There are no defined portion sizes for the Mediterranean diet. Instead, it comes with a loose guideline: Eat a plant-based diet of mostly fruits and vegetables with a weekly intake of fish, poultry, beans, and eggs. Dairy products are allowed in conservative amounts, but nutritionists discourage red MYTH NO. 1: IT’S RIGID.
MYTH NO. 3: NUTRITIONALLY, IT’S 30%–40% FAT.
meat intake whenever possible. To the delight of many Mediterranean dieters, a moderate amount of red wine is encouraged!
1. Heat oven to 400 F. 2. In a colander, toss eggplant, zucchini, and salt. Let sit for 30 minutes and pat dry. 3. In an ovenproof pot, heat 1/2 cup olive oil. Add half of eggplant mixture, stirring constantly for 5 minutes. Remove vegetables from pot. 4. Tie thyme sprigs together with kitchen twine. 5. In the same pot, heat remaining 1/4 cup olive oil, and cook onion, pepper, garlic, and thyme for 8–10 minutes. 6. Add half the tomatoes and cook for 5 minutes. 7. Stir in original eggplant and zucchini mixture and top with remaining tomatoes. Do not stir. 8. Transfer pot to oven and bake mixture for 15–20 minutes. 9. Remove pot from oven and remove thyme bundle before serving. TRUE. But be careful about which type of fat. The Mediterranean diet relies heavily on olive oil instead of butter or lard for cooking. Saturated fats, trans fats, or hydrogenated fats like palm oil don’t contribute positively to your heart health, but a diet based on natural fats can improve your overall cholesterol levels. Fatty fish are also crucial for the Mediterranean diet and include salmon, mackerel, herring, sardines, albacore, and lake trout. Thanks to omega-3 fatty acids, consumption of these fish improves your blood circulation and reduces inflammation in the body. If you’re concerned about your heart health, try out this plant-based diet with a focus on foods local to you for long- term health and delicious meals. Your body will thank you! RATATOUILLE DIRECTIONS Inspired by Bon Appétit
MYTH NO. 2: IT’S EXPENSIVE.
FALSE. You don’t have to eat only what’s native to the Mediterranean, so don’t swear off avocados just yet. Eat locally by choosing in-season fruits and vegetables that benefit your diet and your wallet. You’ll find that preparing meals centered on vegetables and whole grains is very affordable, especially when you get your grains from dry bulk bins. And while buying olives and cheese might be expensive, you can get away with buying small amounts. Try different brands of canned olives for affordable alternatives to bottled ones. Plus, some grocery stores place cheap cuts of their premium cheeses near the deli.
TAKE A BREAK!
• 1 eggplant, peeled and chopped • 1 large zucchini, sliced into 1/4-inch- thick rounds • 2 tsp salt • 3/4 cup olive oil, divided • 5 sprigs thyme • 1 large onion, halved and sliced 1/2-inch thick • 1 red bell pepper, chopped • 2 garlic cloves, sliced • 2 pints cherry tomatoes
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INSIDE THIS ISSUE
1. THE POWER OF EXERCISE
2. POISON IVY MYTHS
MEDITATION AND PAIN RELIEF
3. HAVE YOU HEARD THESE MYTHS ABOUT THE MEDITERRANEAN DIET? RATATOUILLE 4. GET FIT WITH FIDO
WELLNESS AND WHISKERS 3 WAYS TO WORK OUT WITH YOUR PET Creating a healthy lifestyle is often easier with support, but if you’re
RACKING UP THE MILES A simple way to get moving with your pet is to go for a walk. If you’re looking for a bigger challenge, then try running, biking, or hiking with your pet. Anything beyond a walk may require extra obedience training or equipment — like a specialty tool that prevents your pet from colliding with your bike — but after a few loops around the trail, your pet will be begging to go again. And how can you say no to that face? Plus, this idea isn’t just for dogs. You can find leashes and harnesses for cats, lizards, ferrets, and other pets that love to get fresh air. GOING FOR A SWIM If you have a dog that appears to be more fish than canine, swimming might be the workout for you! Swimming is a joint-friendly cardiovascular exercise that works your entire body. If you’re not one
for a dip in the pool, then kayaking, canoeing, and paddleboarding are great for your arms and core. Meanwhile, your pet can enjoy a relaxing ride or an exciting game of fetch. Just be sure to secure your pet with a life jacket before you and your four-legged friend splash away! KEEPING IT TRADITIONAL If you want a good full-body workout while entertaining your pet, then consider including them in traditional exercises. Entertain your pup with a game of fetch and drop down for a burpee every time it runs away. Balance your bird on your shoulder while you squat and lunge. Mentally and physically stimulate your cat by dragging a string around your body during Russian twists. With a little creativity and a few of your pet’s favorite things, both of you can work up a sweat.
struggling to find someone to join you on your path to wellness, then look to your furry friends instead. Read on for some ways to get active with your pet, and learn more about their wellness and health at PetMD.com.
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