How 30 Minutes a Day Drastical ly Improves Your Health GET UP AND MOVE!
Now, this doesn’t mean you have to throw yourself into an exercise program that pushes you to your limits. In fact, it can be the complete opposite for you. Walking is the best and easiest means of exercise.Whether you’re at the office, your home, or the gym, you can start walking.This evenly paced, low- impact form of exercise will get your body moving toward optimum health. ImprovingYour Health People who walk for 30 minutes a day experience the significant health benefits of reduced body fat, strengthened bones and muscles, and increased cardiovascular (heart) and pulmonary (lungs) fitness. Walking improves blood flow throughout your body, an essential part of fighting neuropathy.Additionally, the more you walk, the lower your risk for strokes, heart disease, andType 2 diabetes. A Much Needed Mental Break One of the best parts about walking is that you don’t have to think too hard about what your body is doing.You can simply seize the chance to clear your mind and relax. During an especially stressful day, you will be amazed by what a 15-minute walk through your
neighborhood can do.You’ll feel your worries and anxieties subside as you soak in the sun and breathe in the fresh air. Tips to Get Moving If you have a tight schedule, don’t be dejected; there are plenty of ways you can incorporate walking into your life. Break up the recommended 30-minute walk into segments, whether that means two 15-minute walks or three 10-minute walks each day. Use your breaks at work to walk around the building, or take a jaunt right when you get home.You can prioritize walking in smaller ways too, like using the stairs instead of the elevator, walking to nearby shops rather than driving, or volunteering to take the family dog — or a neighbor’s! — on a long walk. Remember, it’s important to walk around the same time each day to incorporate it into your daily routine.The more natural it becomes, the more likely you’ll prioritize this healthy habit. The most crucial lesson we can learn from National Get Up Day is that we don’t have to observe it only once a year.Take this opportunity to start walking and create a healthy habit that you’ll enjoy.
It can be challenging to exercise every day, especially for those who find they have little extra room in their schedules. However, getting up and moving is a significant part of maintaining health. Even just stretching your legs for a few minutes is beneficial for both your body and mind. National Get Up Day is recognized on Feb. 1. This holiday was created in 2016 to celebrate getting back up and moving forward no matter how many times you may fall down. It also serves as a source of inspiration for those aiming to complete their fitness goals even through hard times. For many individuals, this means literally getting up on their feet and walking, or jogging, toward a healthier life.
PATIENT STORY OF THE MONTH! When Even Interacting With People Became Too Much When our patient, Olga, first started experiencing neuropathy, she had no idea what it was. For 10 years, she faced discomfort and pain in her fingers, at times so debilitating that she found it extremely difficult to focus on anything else. In the past year, her neuropathy came out in full force. She recounts, “The big problem was in my hands. Everything started hurting.The muscles, rather the knuckles, got gnarled, and then a terrible burning started in the fingertips, like someone took a cigarette lighter to it. I don’t know how people stand it who truly have it in every single finger.” Olga found it challenging to drive and even converse with people. “When the neuropathy really started in earnest, all I could do when it would hit was kind of look at someone, or if I was in the middle of the conversation or something, just let them take it over and try and be pleasant because I was in agony but trying not to show it.” In an attempt to help her fingers, she would hold them up to her throat, hoping that the warmth would help.This made it very hard for Olga to focus on any conversation she had in her day-to-day life. One day, one of her oldest friends received an invitation to attend a dinner and seminar where neuropathy would be discussed and invited Olga. She attended two of these events, and as she was sitting through the second, she suddenly realized that the symptoms described were exactly what she was experiencing. Olga then reached out to Superior Health Centers and began receiving treatment for her neuropathy. For the first time in a long time, she was hopeful. “Within a week and a half, it got noticeably different,” Olga says, thinking back to how her first treatment brought a positive change back into her life. “I know it’s not the be-all and end-all; I know I still have to do everything that I’ve been taught, but just the feeling that there’s light at the end of the tunnel is enough to give me hope.” You don’t deserve to live with unknown burning or pain in your fingers or toes, and you shouldn’t wait. If you’re experiencing one or more of these symptoms, contact our office at 888-530-6465 to learn more about your pain and find a solution.
With all the cards, chocolates, and expensive dinners, it’s easy to get cynical aboutValentine’s Day. However, National Donor Day also falls on Feb. 14, and it can refocus our attention back on the real meaning of the day: love. In the U.S., 20 people die each day while waiting for an organ transplant. Losing loved ones is one of the most painful aspects of the human experience, and while it is unavoidable, organ donation offers a pathway to help prevent that loss and keep more love in the world. In the spirit of that love, here are a few ways you can get involved with National Donor Day this Feb. 14. Register as an organ donor. Signing yourself up is easy and can be done either online or in person at your local Department of MotorVehicles.You’ll need official identification to register. Registration is not permanent and you will always have the option to change your mind. Once registered, you will not need to carry your donor card with you, as your status exists in the registry. Join a Donor Dash. Donor Dash fundraising events pop up all over the country on National Donor Day.These noncompetitive 5K running and walking events are designed to bring donors and recipients together and keep hope alive for those who are currently waiting for a donation.To learn more, or to register for an event, check out DonorAlliance.org. Participate in #StartTheConversation. Donor Alliance, a nonprofit that works to promote organ donation, began the #StartTheConversation campaign as a way to help spread awareness about organ and tissue donation. Starting the conversation can be as simple as sharing that you registered with your friends and family or as personal as sharing a story about how organ donation has touched your life or the lives of your loved ones. Don’t let anotherValentine’s Day come and go in a tide of cellophane, candy hearts, and cheesy cards.This year, get involved in National Donor Day.After all, what better way is there to express the value of love than giving the gift of life? GIVE THE GIFT OF LIFE Feb. 14 is National Donor Day
SELF-CARE IS NOT SELF-CENTERED
Give Yourself Some Love This Valentine’s Day
Valentine’s Day is the time of year when we focus on our partners, showering them with love and affection. But this holiday also serves as a crucial reminder that we need to show ourselves care and attention too. Self-care is a vital part of happiness and overall mental health and is equally, if not more, important than the care we give our loved ones. Indulge in what you love. All of us have activities and hobbies we enjoy, and now is the time to indulge in them without holding back. Pull out that book you’ve been meaning to finish, curl up with a warm blanket and a cup of tea, and just relax for a couple hours. Since Valentine’s Day is on a Friday this year, take the opportunity to stay up late into the
APPLE CIDER CHICKEN AND BRUSSELS SPROUTS night catching up on your favorite show. Put together a puzzle, get your nails done, meditate, cook, bake, golf, paint, write, or whatever it is you enjoy most — the day is entirely open to you! Make a healthy habit. Taking some time every day, not just on the holiday itself, is an excellent form of self-care. Set some time aside every day to participate in an activity you love.This can also be a great opportunity to give yourself some much needed quiet time. Morning meditation is a great way to relax, reflect, and let your worries fade away before the day even begins. • 1 lb Brussels sprouts, halved • 2 gala apples, cut into wedges • 1 red onion, cut into wedges • 2 sprigs rosemary • 2 tbsp extra-virgin olive oil • Salt and pepper to taste 1. Heat oven to 450 F. 2. On a baking sheet, toss Brussels sprouts, apples, onion, and rosemary sprigs in olive oil, salt, and pepper. 3. Roast vegetable and fruit mixture until tender, about 25–30 minutes, flipping halfway. 4. Season chicken with salt, pepper, and chopped rosemary. 5. In an ovenproof skillet, heat 1 tbsp butter. Add chicken and cook 6 minutes on one side. Flip and cook 2 more minutes. INGREDIENTS DIRECTIONS
You’ll find yourself refreshed and ready to take on what’s ahead of you. Enjoy the company of others. You don’t have to spend the day alone. Reach out to a few friends and do an activity together, like catching a movie, going dancing, or treating yourselves with a good dinner. No matter what you decide to do, the important part is to simply have fun with the people you love to spend time with. Don’t forget about yourself thisValentine’s Day or any day. Make sure to give yourself some love.
Inspired by Food Network
• 4 boneless chicken breasts • 1 tsp rosemary leaves, finely chopped • 2 tbsp butter, divided • 2/3 cup apple cider • 1 tsp apple cider vinegar
“OUR CHARACTER IS NOT DEFINED IN THE GOOD TIMES, BUT IN THE HARD TIMES.” –PAUL BRODIE
6. Pour cider onto chicken. Roast in the oven for 12 minutes. Remove chicken from skillet and let it rest on cutting board. 7. Return skillet to stove on medium-high and simmer sauce until reduced by half. 8. Swirl remaining 1 tbsp of butter with vinegar, salt, and pepper. Slice chicken and divide among plates with roasted vegetables and serve
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Walk Through Life in Healthy Style
Give the Gift of Life
Don’t Live With Unknown Pain
Valentine’s Day Isn’t Just About Your Partner Apple Cider Chicken and Brussels Sprouts
What’s Your Favorite Yogurt?
A Look at 3 Types of Yogurt A WORLD OF YOGURT fruit, etc.). If you see any fillers like corn starch or corn syrup listed on the ingredients label, it’s probably not the real deal. Australian yogurt (or Aussie yoghurt) is newer to most stores, and one of the biggest brands in the U.S. is Noosa. Because it’s typically made with whole milk, it’s rich and creamy — you won’t be saving any calories here. It’s not quite as thick as Greek yogurt, but it’s not runny either. It’s often described as silky smooth and sweeter than other varieties of yogurt, thanks in part to the whole milk. Honey and fruit mix in exceptionally well, and like Greek yogurt, this variety is packed with protein. Skyr , often referred to as Icelandic yogurt, has a lot in common with Greek yogurt in terms of consistency and protein content, but it’s actually not a yogurt at all. It’s a cultured dairy product classified as “fresh sour milk cheese.” But don’t let that put you off. It’s thick, smooth, packed with nutrients and probiotics, and lower in sugar than traditional yogurt. Skyr is most commonly made with skim or low-fat milk, but since it has gained global popularity, you can find varieties made with 2% and whole milk, too. Yogurt (dairy and nondairy) is a rich source of gut-healthy probiotics, and while there are some differences in terms of texture, flavor, and nutritional content, any of these three types are a great choice for your diet.
If you walk down the yogurt aisle of any store today, you’ll see more varieties than ever before: Greek,Australian, Icelandic, whipped, and probiotic-packed — not to mention yogurts made with soy, coconut, and almond milks.And, of course, you have all the classic yogurt brands and tons of flavors to choose from. But what’s the difference between all of these yogurt varieties?What sets Greek apart fromAustralian?What is unique about Icelandic (Skyr)?We’ve gone ahead and broken it down for you. Greek yogurt is one of the more common varieties on the market. It’s typically a thicker consistency with roughly double the protein of traditional, strained yogurts. Most brands of Greek yogurt have less sugar and fewer carbs, as well as fewer ingredients overall.A high-quality Greek yogurt will typically only have 3–4 ingredients: milk, live active cultures, and any flavorings (vanilla, honey,
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