WELLNESS CONNECTION · Weekly Tips

Restless Sleep?

January 30, 2012 - 6:00AM

If you're feeling too keyed up to sleep, try unplugging! Electromagnetic fields emitted from electronics can cause restlessness.

Resolutions

January 23, 2012 - 6:00AM

Check in on your New Year's resolutions peridically, and give yourself leeway to change your goals as your priorities may shift over time.

Positive Reframing

January 16, 2012 - 6:00AM

Reframe the way you think about your workouts, for example: "I love the energy I get from cycling!" Keep it positive for best results.

Overindulge?

January 09, 2012 - 6:00AM

Eat too much over the holidays? Commit to two days of lighter eating to compensate for a day of indulgence.

Stay Up on Your Health

January 02, 2012 - 6:00AM

Only 43% of Americans know their current cholesterol levels; stay on top of your health numbers with an annual physical!

Spa Elements

December 26, 2011 - 6:00AM

Bring Spa elements home by using "yin," (calming) colors to ensure a peaceful sleep. Greens, blues and violets are restful.

Track Success

December 19, 2011 - 6:00AM

When pursuing Goals, track successes in units that are observable & measurable; use numbers like pounds, inches, days or weeks.

Winter Activities

December 12, 2011 - 6:00AM

If the gym is getting dull this winter, challenge yourself to a new activity this season like snowshoeing, skating or snowboarding.

Easy Salad Dressing

December 05, 2011 - 6:00AM

For a low-sodium, no additives, salad dressing mix 1 Tbsp olive oil, 1 Tbsp water, juice of 1 lemon & a pinch of salt and pepper.

Avoid Kidney Stones

November 28, 2011 - 6:00AM

Want to avoid kidney stones? Stay hydrated, consume calcium-rich foods but moderate your sodium and protein intake.

Optional Spa Classes

November 21, 2011 - 6:00AM

Many Spas now offer more than just relaxation: look for options that appeal to you such as healthy cooking or hiking classes.

Show Your Thanks

November 14, 2011 - 6:00AM

For healthy relationships, thank others often: Be specific about what they did, the effort it took them and the difference it made to you.

Warm it Up!

November 07, 2011 - 6:00AM

Stretch after you've warmed up your muscles; try 5-10 minutes of light cardio activity then stretch.

Halloween Candy

October 31, 2011 - 6:00AM

Portion out that Halloween candy and save it as the treat that it is! Try storing some in freezer bags for later.

Cracking Knuckles

October 24, 2011 - 6:00AM

Did you know? Cracking your knuckles stretches your ligaments beyond their intended range and can cause joints to wear out prematurely.

Have Contacts?

October 17, 2011 - 6:00AM

Just as you would mention medical concerns to a spa therapist, alert your esthetician if you wear contacts before a facial.

Feel Good

October 10, 2011 - 6:00AM

Listening to calming music can lower your blood pressure, relieve anxiety & trigger the release of endorphins-the 'feel good' hormones.

Open Airways

October 03, 2011 - 6:00AM

Always maintain an open airway when doing resistance exercise or lifting weights; your body will feel better with more oxygen!

Try Nut Butter for Breakfast

September 26, 2011 - 6:00AM

To lower inflamation in the body, which causes chronic disease, use natural nut butters daily. Try on toast for breakfast!

Generic Drug FYI

September 19, 2011 - 6:00AM

Generic drugs are allowed to vary from brand by 20%, so remember they are similar, but not identical to, brand name drugs.

Skip These at the Spa

September 12, 2011 - 6:00AM

Some things can be just as well left at home during a Spa visit: cell phones, perfumes and personal items like jewelry.

Window of Focus

September 05, 2011 - 6:00AM

Build 5 minute �windows of focus� into your day where no multitasking takes place to increase your attention span and concentration.

Stretching Routine

August 29, 2011 - 6:00AM

Set a timer at your desk or work station and stand up to stretch every 30 minutes. You will feel benefits the first day!

Pomegranate Tea

August 22, 2011 - 6:00AM

Add 1 cup pomegranate juice to a quart of green tea and pour over ice for a refreshing fruity drink high in antioxidants.

Varicose veins

August 15, 2011 - 6:00AM

Varicose veins can not only be cosmetic problems but can become inflamed and painful; however, new treatments are available!

Spa Dining

August 08, 2011 - 5:00AM

While drinking water is always a good idea before and after a spa treatment, try to limit eating to at least an hour before.

Humor for your Health

August 01, 2011 - 5:00AM

Finding humor in a situation, being able to laugh at yourself and not taking yourself too seriously can do wonders to manage stress.

Healthy Waist

July 25, 2011 - 5:00AM

A waist size >40" for a man and >35" for a woman significantly increases the risk for heart disease and cancer. Stay trim for your health!

Fresh Berries!

July 18, 2011 - 5:00AM

Freeze fresh blueberries now, while they are inexpensive, for use in winter months! Just wash, dry and place in sealable containers.

Good Health

July 11, 2011 - 6:00AM

An annual physical is a good first step toward managing your health.

Avoiding Irritation

July 04, 2011 - 6:00AM

To avoid irritation, remember to shave at least two hours prior to your spa treatment.

Small Steps to Change

June 27, 2011 - 6:00AM

When making a change, acknowledge each small step forward with a healthy reward to stay motivated, reminding yourself you're in motion.

Enhanced Balance

June 20, 2011 - 6:00AM

Try standing on one leg to improve your balance. As this becomes easier, close your eyes for an added challenge.

Prepare for Success

June 13, 2011 - 6:00AM

Use weekends to set yourself up for nutritional success. Prep ahead of time: hard boiled egg whites, sliced veggies and grilled chicken.

Cancer Prevention

June 06, 2011 - 5:00AM

The HPV vaccine is recommended for all girls beginning at age 9; this simple step can help prevent cervical cancer.

Youthful Skin

May 30, 2011 - 5:00AM

It's never too early to start caring for your skin! Young people should begin a skincare regimen to offset the natural aging process.

Scheduled Refreshment

May 23, 2011 - 5:00AM

Enhance your work/life balance by scheduling activities into your weekly calendar that bring you joy to feel more refreshed and focused.

Accountability through your Calendar

May 16, 2011 - 5:00AM

If you have trouble sticking to a work-out plan, calendar in your work-outs. Create your own accountability!

A Zest for Vegetables

May 09, 2011 - 5:00AM

Adding finely grated carrots or zucchini to chili, pasta sauces or meatloaf is a great way to up your vegetable servings for the day.

Vaccination Recommendations

May 02, 2011 - 5:00AM

The Shingles vaccine is recommended for all adults over the age of 60 unless a contraindication, such as immunodeficiency, is present.

Mother’s Day!

April 25, 2011 - 5:00AM

A do-it-yourself scented epsom salt soak or tea sachet can be a great Mother's Day gift; get ready for Mom on May 8th!

Game Plan

April 18, 2011 - 5:00AM

If your "to-do" list is overwhelming, try writing it out; things will often seem more manageable with a game plan in place.

Motivation is a Group Effort

April 11, 2011 - 5:00AM

Look for "like-minded" friends to share activities such as hiking, dog-walking or dancing. A group can be very motivating!

Bone Health through Vegetables

April 04, 2011 - 5:00AM

A diet rich in fruits and vegetables can help protect your bones in addition to providing general health benefits.

Be Wary of Megadose Supplements

March 28, 2011 - 5:00AM

While some supplements can have great health benefits, megadoses, particularly of Vitamin E and Beta Carotine, are not recommended.

Sensitive Skin?

March 21, 2011 - 5:00AM

Sensitive skin can have a variety of origins such as a negative reaction to items like preservatives, fragrances or dyes.

Setting Limits

March 14, 2011 - 7:00AM

Learn to set limits for yourself. It's not necessary to attend every activity you are invited to; do what is most meaningful to you.

Shoes that Work

March 07, 2011 - 7:00AM

When purchasing a workout shoe, try shopping later in the day when feet are the most tired. Tight shoes and workouts don't mix!

Benefits of Oatmeal

February 28, 2011 - 6:00AM

Not only does oatmeal contain cholesterol-lowering fiber, it�s a great source of Zinc, a mineral associated with less prostate cancer.

Avoiding Sun Damage

February 21, 2011 - 6:00AM

Make a commitment to apply sunscreen every day; most sun damage occurs during day-to-day activities, not when out at the beach.

Clean and Clear

February 14, 2011 - 6:00AM

Keep your skin clean and clear: wash your face daily with lukewarm water and change your pillowcase, towel and make-up sponges regularly.

Staying Sharp

February 07, 2011 - 6:00AM

Tune up your cognitive fitness and stay sharp by learning new activities, games, songs or vocabularly.

Dance the Weight Away!

January 31, 2011 - 6:00AM

Dancing can be a fun and effective way to exercise, particularly for cardiovascular benefits. Try Zumba, Salsa or Swing this year!

Nutritious Frozen Treat

January 24, 2011 - 6:00AM

Freeze vanilla or chocolate soy milk boxes for your child�s lunch as a healthy and delicious dessert alternative.

Moderate Alcohol Consumption

January 17, 2011 - 6:00AM

Balance the risks and benefits of alcohol by maintaining moderate consumption: 1 or less drinks per day for women and 2 or less for men.

Massage Benefits

January 10, 2011 - 6:00AM

Massage has many benefits: improved circulation & nerve function, decreased pain, restful sleep and improved skin tone.

Support Your Goals

January 03, 2011 - 6:00AM

Line up support to help you achieve your healthy goals! Tell your friends, family or a collegue about your intentions.

Walking Meetings

December 27, 2010 - 6:00AM

Turn your meeting into a fitness event! Take a walk as you discuss matters.

Healthy Holidays

December 20, 2010 - 6:30AM

Start your holiday meal with a large salad; this will help you consume more vegetables and less heavy food options.

Battle Fatigue

December 13, 2010 - 6:30AM

One of the first signs of dehydration is fatigue; boost your energy level just by drinking a glass of water!

Which Comes First?

December 06, 2010 - 6:30AM

If having a massage and facial, schedule your massage first to allow the facial products to remain on your skin longer.

Be Strong!

November 29, 2010 - 6:30AM

Find something positive in challenging situations. Things that appear difficult can make us stronger and more vital.

Heart Healthy Shopping

November 22, 2010 - 6:30AM

Make shopping an aerobic activity; park farther away and use the parking structure stairs on your way in and out.

Festive Health

November 15, 2010 - 6:30AM

When going to holiday parties, bring healthy hors d� oeuvres to share; know you're starting your meal off well.

Hypnotherapy for Habits

November 08, 2010 - 6:30AM

Having trouble with a bad habit? Hypnotherapy can help you quit smoking, limit overeating or reduce stress.

Spa Amenities

November 01, 2010 - 6:29AM

Most Spas offer more than just treatments; arrive early to take advantage of amenities such as steam rooms & dry saunas.

Focus on Sleep

October 25, 2010 - 6:30AM

To get a better 7-8 hours of sleep: relax a half hour before bed, limit caffeine or alcohol and avoid late night TV.

Work Out of the Blues

October 18, 2010 - 6:30AM

Thirty minutes of vigorous cardio exercise six days a week can have the same effect on depression as an antidepressant.

Cooking Vegetables

October 11, 2010 - 6:30AM

Cooking can make some vegetables more digestible by breaking down a portion of the fiber, releasing other nutrients.

Vaccination Recommendations

October 04, 2010 - 6:00AM

Remember vaccination history doesn't end in childhood - tetanus should be updated every 10 years, influenza annually.

Massage Pressure

September 27, 2010 - 6:00AM

Advise your massage therapist of your pressure preference to get the maximum benefit from your treatment.

Breathe Deep

September 20, 2010 - 6:00AM

Feeling stressed? Try deep breathing as an effective way to calm and clear your thoughts and balance the mind and body.

Be Workout Ready

September 13, 2010 - 6:00AM

Keep workout clothes and shoes in your car so you'll always be ready to exercise when the opportunity presents itself.

Lite Vinaigrette

September 06, 2010 - 6:00AM

Make a lite version of your favorite vinaigrette by substituiting half the oil with water, reducing calories.

Medicines & Supplements

August 30, 2010 - 6:00AM

Bring a list of your medicines & supplements to your annual exam to help prevent drug interactions & maximize your care.

Parrafin Treatment

August 23, 2010 - 6:00AM

Parrafin for either the hands or feet can be a soothing and nourishing supplement to any spa or salon treatment.

Believe in Your Success

August 16, 2010 - 6:00AM

Be mindful of what distracts you from being positive and believing in your success; your thoughts create your reality.

Core Stability

August 09, 2010 - 6:00AM

For your weight training routine, sit on a stability ball instead of a bench to enhance core stabilization.

High Fiber Bread

August 02, 2010 - 3:30PM

For healthy bread and crackers, look for 3 grams of fiber per serving and less than 2 grams of saturated fat.

Family Medical Files

July 26, 2010 - 6:00AM

Keep a medical records file for members of your family; include things like medications, supplements and lab history.

Spa & Communication

July 19, 2010 - 6:00AM

Communicate openly with your Spa therapist about current health issues to ensure a relaxing and appropriate treatment.

Building Confidence

July 12, 2010 - 6:00AM

Build a strong foundation of confidence by only allowing instructional or motivational mental self-talk.

No Equipment? No Problem.

July 05, 2010 - 6:00AM

No equipment for exercise? No problem. Do push ups, pull ups, lunges and crunches for an effective workout.

Delicious Berry Dessert

June 28, 2010 - 6:00AM

It's berry season! Toss sliced berries with 1 Tbsp. balsamic vinegar and 1 Tbsp. sugar for a delicious dessert.

Remembering Your Medication

June 21, 2010 - 6:00AM

It's easy to remember to take your medication when you pair it with a daily activity such as brushing your teeth.

A Refreshing Summertime Treat

June 14, 2010 - 5:59AM

Store your bottle of moisturizer in the refrigerator for a refreshing and cooling break from the summertime heat.

To Lift Your Mood

June 07, 2010 - 6:00AM

To lift your mood and inspire creativity, surround yourself with positive and supportive people.

Foam Rolling

May 31, 2010 - 6:00AM

Sore and stiff post-workout? Try using a foam roller before stretching. It massages away the stiffness.

Frozen Vegetables

May 24, 2010 - 6:00AM

Keep a supply of frozen vegetables handy in the freezer to microwave and serve with any meal.

Sleep Apnea

May 17, 2010 - 6:00AM

If you suffer from chronic snoring or your partner hears you stop breathing, talk to your doctor about sleep apnea.

Dry Feet

May 10, 2010 - 6:00AM

Take care of dry feet by smoothing moisturizer on them at night and sleeping in a pair of socks.

Balancing Your Life

May 03, 2010 - 6:00AM

Take a step toward balancing your life by prioritizing your To Do list and finding creative ways to simplify tasks.

Cardio Exercise

April 26, 2010 - 6:00AM

Cardio exercise can raise good cholesterol. Every 1% increase in HDL results in a 2% reduction in cardiovascular risk.

Breakfast Cereal

April 19, 2010 - 6:00AM

When selecting breakfast cereal, choose cereals that contain at least 6 grams of fiber to help reach 30 grams a day.

Bad Breath

April 12, 2010 - 6:00AM

To avoid bad breath, rinse out your mouth between meals, brush your tongue and, chew on cloves, fennel or anise seeds.

Foot Massage

April 05, 2010 - 6:00AM

Foot massage can prevent and cure headaches, stress, asthma and sinusitis by bringing the body back to homeostasis.

Relaxation Routine

March 29, 2010 - 6:00AM

Create a relaxation routine: Commit to 1 continous relaxing baby step (ie, take 10 deep breaths 2 times/day).

Strong Bones

March 22, 2010 - 6:00AM

To keep bones strong, lift weights and do weight bearing activities like functional strength training exercises.

Dressing on the Side

March 15, 2010 - 5:59AM

Order dressing on the side. Using 2 Tbsp. saves 200 calories for side salads and 400 calories for entr�e salads.

SPF

March 08, 2010 - 6:00AM

If you're outdoors in dry, cold or sunny weather, coat your lips with lip balm with SPF 15 to prevent chapping.

Featured Recipe

Weekly Tip

If you're feeling too keyed up to sleep, try unplugging! Electromagnetic fields emitted from electronics can cause restlessness.