Take a look at our latest newsletter!
FEBRUARY/MARCH 2024
HOUSTONALEXANDER.COM
CALL US: 423-267-6715
STAY IN THE GYM AFTER THE NEW YEAR’S RUSH
As the year began, gym attendance swelled nationwide, with people looking to make good on their New Year’s resolutions. Now, in February, those crowds have inevitably thinned. Here are surefire strategies to ensure you don’t join the departing masses. Continue the online trend. The pandemic closed many gyms, so folks flocked to online trainers and instructors to continue their wellness journeys through yoga, Pilates, or full cardio classes. These easily accessible workouts have cemented their place in many schedules and will help you achieve your fitness goals, too. If you’re too tired after work to get to the gym, just open up a YouTube yoga class. If you’re more tech-savvy, throw on your preferred VR headset and join a cardio class alongside others. This at-home method is always available and can help continue your progress even when the initial adrenaline rush of that New Year’s resolution has worn off. Involve your mind in physical activity. While walking on that treadmill or cycling on that bike, listen to an audiobook or a podcast. This can be a bundling exercise to learn a new mental skill while working on a body-based skill. It can also help you reach multiple resolutions simultaneously: Many people want to read more, learn a new skill, or expand their knowledge. Working on various skills at the same time will encourage growth, giving you more bang for your buck to bolster your exercise. Remember your mental health. Health is not just about how strong your body is. According to the Global Health and Fitness Association, 89% of people report a “statistically significant, positive association between physical activity or exercise and mental health.” Building mental fortitude is just as important as upping your deadlift. Apps like Calm or Aura offer guided meditations to help you learn to be more present and control intrusive thoughts. You can also use them during a warmup or cool down after exercise to transition into a peaceful mental state. Having an optimistic disposition also helps you stay enthusiastic and motivated to continue your goals through those inevitable mental ebbs and flows.
Build rest days into your routine. While you may think the way to move forward with your fitness goals is just to keep going, it’s vital to rest. The usual sauna or massages are absolutely reliable methods, but new 2024 methods bring a tech edge. The rising affordability of massage guns and rollers brings trainer-level recovery right to your fingertips. There’s even a new handheld laser-based recovery system that targets cells to encourage ATP production. Adenosine triphosphate is your cells’ primary energy source, so a higher production of it will help you regain that pep in your step. Some good R & R will always be on trend and help your fitness journey continue past Jan. 31. Whether you’re a beginner, a gym rat, or something in between, these four practices will keep that New Year’s adrenaline going. You’ll find your fitness goal easily achievable between rest days that restore energy, at-home workouts that don’t make you trek to the gym, and holistic health that strengthens your body and mind.
1
423-267-6715 | HoustonAlexander.com
Maximizing Space and Style CLEVER HOME DECORATION STRATEGIES
In home design, achieving functionality and aesthetic appeal is a balancing act. But with the right strategies, any space can transform into a stylish and practical haven. Here are five expert tips to maximize both space and style in your home. Utilize every wall. A common mistake in home decoration is neglecting wall space. Designer wisdom dictates that every wall should contribute to the room’s overall look and feel. This doesn’t mean overcrowding walls with decor but thoughtfully using them to enhance the room. Consider adding art, mirrors, shelves, or decorative rails. These elements fill empty spaces and add character and dimension to your living area. Conquer clutter with style. Clutter is the enemy of a well-designed space. Use baskets and storage solutions that complement your decor to keep clutter at bay. Baskets are not just
functional; they can also be stylish accents that add texture and warmth to any room. They come in various sizes and materials, allowing you to choose those that align with your home’s aesthetic. This way, you keep your space tidy while adding an element of design. Install creative lighting. Lighting is pivotal in setting the mood and highlighting your home’s best features. Incorporating various types of lighting — wall lamps, standing lamps, ambient lights, and table lamps — creates layers of illumination that enhance the room’s atmosphere. Pay special attention to your pendant lamp; it’s not just a light source but a decorative piece that can be a focal point in the room. A well-chosen pendant lamp adds elegance and can tie a room together. Harmonize color and texture. Integrating varying textures and colors can dramatically change a
room’s appearance and feel. Soft furnishings like throw pillows and rugs bring comfort and visual interest. Experiment with contrasting textures and complementary colors to create a
dynamic yet cohesive look. Maximize space with multifunctional furniture.
In smaller spaces, multifunctional furniture is a game-changer. Items like sofa beds, extendable tables, and ottomans with storage can serve multiple purposes without sacrificing style or comfort. These versatile pieces are perfect for making the most out of limited space. Applying these strategies can transform your home into a functional and aesthetically pleasing space. Remember, the key is in the details — no matter how small, every element contributes to your home’s overall style and usability.
History of Pregnancy Testing
From Seeds to Science
From ancient times, human ingenuity has been pivotal in unraveling medical mysteries, and pregnancy testing is a particularly fascinating example.
In Egypt, around 1350 BCE, pregnancy testing blended mysticism and early science. Women would urinate on wheat and barley seeds, an intriguing method that modern research has shown to be surprisingly accurate, with a 70% success rate. If barley grew, it indicated a male child; wheat signified a female. Across different cultures, unique approaches emerged. The Greeks, influenced by Hippocrates, developed diagnostic theories based on the four bodily humors. In India, ancient Ayurvedic texts detailed pulse examination techniques for various conditions, including pregnancy, showcasing remarkable observational abilities and a deep understanding of the human body.
urine for its color and clarity, practices that were precursors to today’s urinalysis.
A significant advancement came in the 20th century with the discovery of the hormone hCG. This breakthrough led to the first reliable home pregnancy tests in the 1960s, marking a dramatic shift from rudimentary ancient methods and offering greater accuracy and privacy. This journey from ancient seed tests to sophisticated modern diagnostics illustrates the evolution in our understanding of the human body. Those early tests laid the groundwork for the reliable techniques we use today, inspiring us to continue improving our medical knowledge and practices.
The Middle Ages saw a curious amalgamation of superstition and the beginnings of scientific inquiry. “Piss prophets” examined
2
423-267-6715 | HoustonAlexander.com
The world today changes constantly, sometimes very quickly, and each twist and turn brings a new adventure! As we journey through life, especially in our golden years, change remains a familiar companion, offering a blend of new experiences and difficult situations. Here’s how to navigate this ebb and flow with confidence. Shaking Up Your Routine Personal changes in your day and routine might seem strange, but soon, you’ll find a new rhythm and perspective, breathing fresh energy into your daily life. Simple acts, like picking up a new hobby, can revitalize your mental and emotional landscape. Cultivating Resilience and Flexibility Navigating change successfully is all about balance. Being resilient means you meet challenges head-on, while flexibility helps you adapt and find creative solutions. Imagine yourself as a mature, healthy tree, swaying with the winds of change without being uprooted. Evolving With Grace HOW TO THRIVE IN TIMES OF CHANGE
Embracing the Process Remember, evolving with change is a journey, not a sprint. It’s normal to need time to adjust to new surroundings or situations. Be kind to yourself, seek support when necessary, and savor each step of this phase of life. After all, mastering the art of change is one of life’s most valuable skills. As you face change and the need to evolve, consider it a doorway to new experiences, not an insurmountable hurdle. It truly is a chance to grow, learn, and enjoy life from a fresh vantage point. So, take a deep breath and dive into the adventure like a champ!
“I am an out of towner and ran into some trouble in Tennessee. I found Johnny Houston online, and I could not be more satisfied with the outcome of my case. Johnny was honest, stayed in contact, and I believe could not have done a better job . I highly recommend Johnny Houston, and I thank him and his team for everything they did for me! I can breathe again!” –Samantha What Our Clients Are Saying
CLASSIC CHEESECAKE
Ingredients
• 24 graham crackers, crushed • 1/4 cup butter, melted • 3 8-oz packages of cream cheese, softened • 1 cup granulated sugar
• 3 large eggs • 1 tsp vanilla extract • 2 tbsp all-purpose flour • 1 cup sour cream
1. Preheat oven to 350 F. 2. Combine graham cracker crumbs and butter; press onto the bottom and up the sides of a 9-inch springform pan. 3. Beat cream cheese and sugar in a large bowl with an electric mixer until smooth. 4. Add eggs, one at a time, beating until blended. 5. Add vanilla extract, flour, and sour cream; mix until blended. 6. Pour into prepared pan. 7. Bake for 45 minutes or until the center is almost set. 8. Cool completely before serving. Directions
423-267-6715 | HoustonAlexander.com 3
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
HoustonAlexander.com CALL US: 423-267-6715
3417 Dayton Boulevard Chattanooga, TN 37415
INSIDE THIS ISSUE Inside This Issue: Top 4 Strategies to Keep Your Fitness Resolutions PAGE 1
Make the Most of Your Space
PAGE 2
Seeds, Science, and Surprises in Medicine
PAGE 2
Embrace Change, Enhance Life!
PAGE 3
Classic Cheesecake
PAGE 3
Testimonial
PAGE 3
3 Reasons to Take a Cat Nap
PAGE 4
A 15-MINUTE NAP CAN BOOST YOUR MOOD, HAPPINESS, AND HEALTH The Power of Power Napping
To some, a nap is a vital part of a daily routine. To others, naps are accidents and should be avoided. Power naps — also known as “cat naps” — are short, usually around 15–20 minutes, and many believe such a tiny amount of sleep can’t be helpful. You can’t even get to the REM sleep stage. However, peer-reviewed studies show power naps can have many benefits for their minimal time investment. Here are three ways you benefit from adding a 15-minute sleep session to your daily routine. Think Clearer Napping is excellent for sharpening your cognitive powers. High sleep quality leads to better memory, fast response times, and mental clarity, so a power nap is perfect for fitting a little more into your schedule. But while a cat nap can sharpen your focus, a longer nap might hinder you.
Long naps go through the entire sleep cycle and result in grogginess, impairing brain function for a short time. Lower Stress People get cranky when they’re tired. Less sleep causes aggression, emotional outbursts, and mood changes. Adequate sleep makes you feel a lot better — emotionally and physically. While power naps aren’t the solution to every problem, they can be a lifesaver in high-stress situations. Consider taking a cat nap if you’re under a tight deadline. Doing so can boost productivity and lower stress levels. Live Longer Power naps help more than just the brain. They also benefit the cardiovascular system, as regular naps can lower blood pressure, which means you’re at a lower risk of a stroke or heart attack. People
who don’t get enough sleep have more frequent headaches, immunological issues, and an increased appetite. Gaining weight then leads to many other health problems, so those who want to lose weight should also watch their sleep schedule. In short, fit a power nap into your schedule regularly. Cultures around the world take midday naps for a reason. If power naps don’t help you feel better, consider visiting a doctor. Constant exhaustion — especially insomnia — can indicate other health problems lurking.
4
423-267-6715 | HoustonAlexander.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator