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Outsmart Sugar Cravings

Outsmart sugar cravings by eating small meals regularly to prevent blood sugar swings. For weak moments, keep fruit on hand.

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Got a sweet tooth with a mind of its own? It doesn’t have to rule your food choices. One way to keep sugar cravings in check is to eat small, regularly spaced meals or snacks to prevent hunger, irritability and uncontrolled urges for a quick sugar fix. Those snacks should contain protein, healthy fat and fiber to keep your energy level steady throughout the day: Think peanut butter on a whole-wheat pita or celery; hummus and vegetables; dried fruit and nuts; or grapes and walnuts. Remember to keep temptations like cookies or candy out of reach (and maybe out of your home or office completely). You’ll have an easier time making healthy choices. For those moments when your craving just won’t be satisfied, choose quality over quantity. A luxurious piece of dark chocolate is healthy and rich enough to hit the spot. Eat it slowly and savor it. Believe it or not, you’ll derive more pleasure from eating a small piece of chocolate than eating an entire bar.

source: the Cleveland Clinic Daily Wellness site

 

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Don’t Let Holiday Stress take the Fun out of the Season!

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Head off holiday anxiety early by coming up with a stress management technique that works for you before stress strikes. Research shows that you are likely to deal with stress in ways you already know, so make them the most effective strategies for you.

The next time you feel stressed, try a few of these strategies from the American Psychological Association. And remember, the more often you use these strategies, the more comfortable you’ll become with them.
• Get connected. Strong, healthy relationships with family and friends are important to your well-being. Think of the holidays as a time to reconnect with those around you. Don’t be afraid to accept help and support from those who can help alleviate your stress.
• Set realistic goals and plan ahead. Establish small, concrete steps to handle holiday tasks. Don’t overwhelm yourself with lofty goals that are too time-consuming for the hectic holiday season.
• Keep things in perspective. Put stressful situations into context by taking a long-term perspective. Work to avoid blowing events out of proportion.
• Take care of yourself. Pay attention to your own needs during the holiday season. Participate in activities that you enjoy and find relaxing.
If you need help learning strategies that will work for you, try our proven Stress Free Now online program with relaxation techniques, step-by-step instructions and daily support!

source: cleveland clinic

 

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Walk your way to Younger Skin

Exercise flushes toxins and improves cell regeneration for a healthy, youthful glow.

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If you already think of exercise as the fountain of youth, you’ve been paying attention. After all, it helps us to feel good, look good, and stay limber and independent. Climbing up a steep hillside to catch a glimpse of the sun setting, for instance, gives you an invigorating and powerful sense of self. Huffing and puffing up a flight of stairs? Not so much. But one benefit of exercise that you most likely rarely think about is how it affects your skin. Physical activity increases circulation throughout the body. Better blood flow to these regions means an influx of nutrients and a flushing of toxins. For the skin, this means quicker healing and cell regeneration, which promotes a more youthful glow. So get out for a daily walk, run or activity of your choice, and watch what happens — as long as you don’t mind whistles.

source: cleveland clinic

 

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Tone Muscles using Resistance Training

While you can’t target fat loss in trouble spots, you can tone muscles in those areas for a more defined look.

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You can’t spot-reduce the parts of your body you don’t like (your body decides where the weight comes off first). But that doesn’t mean you can’t target the muscles in your trouble areas. But how? Incorporate resistance training into your workout. The best way to tone your muscles: Do each exercise with a higher number of repetitions (about 15 to 20) and a lighter weight than you could lift just eight to 10 times. You can also get a leaner look by lengthening your muscles through stretching and yoga.

source: the Cleveland Clinic Wellness site

 

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Jouranal to Reduce Stress

Feeling frustrated? Journaling about difficult times or lofty goals makes it easier for you to manage stress and put a smile on your face.

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Research shows that writing about your grievances — as well as your hopes and dreams — can lower stress levels, speed up healing and boost your mood. To commit yourself to the practice, invest in a journal in which you will enjoy writing.

 
 

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Congratulations to Ed and team Tenaya! Great Patient Compliment

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Rosie, CeeCee, Craig and Ed were all extremely professional as well as friendly. They helped me more than words can say. I came in in such pain and there care and expertise helped take that pain away. I am so very thankful for all if them. This was a very pleasant experience, I highly recommend the Tenaya office to anyone needing Physical Therapy. Should I ever need treatment again, I will not hesitate to return to this facility to have these professionals do what they do. Thank you all so very much.
Respectfully,
Ben Macdonell.

 

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Get Moving!

Just move! Even brief episodes of brisk exercise can make you thinner and better able to do the fun things you want to do in life.

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Try 30 minutes of moderate exercise — such as a brisk walk — most days of the week, for better emotional and physical health. New research shows that even brief episodes of vigorous activity can help prevent weight gain and promote better health. The key is to get your heart rate up so that you’re working your lungs, heart and muscles. If today you have only 10 minutes to spare, use that time to go for a brisk walk. If there’s a hill nearby, or even a staircase, try to tackle it! You may even find that you enjoy it so much you’ll find 15 minutes to spare tomorrow.

source: cleveland clinic

 

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Exercise Consistently to help with Insomnia

Regular exercise can help you sleep more soundly, but be patient. Results won’t happen overnight. Stick with it for lasting results.

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If you spend your nights tossing and turning, or you take hours to fall asleep, begin an exercise plan. Regular physical activity is a wonderful prescription for insomnia. However, one sweat session on the treadmill isn’t likely to lead to better zzz’s that night. Researchers have found that, though effective, exercise is a long-term treatment for insomnia. So you’re going to have to keep at it and not get discouraged. Also, “You need to be careful about when you exercise,” says Michelle Drerup, PsyD, sleep psychologist and behavioral sleep medicine specialist at the Cleveland Clinic Sleep Disorders Center. “Remember that exercising too close to bedtime (within three hours) can interfere with sleep. Exercise stimulates your heart, brain and muscles — the opposite of what you want if you’re trying to snooze. It raises your body temperature right before bed, which can be counterproductive as well. But I still promote exercise for people with sleep problems, and here’s why: Contrary to what most people think, exercise can help you sleep longer and more soundly, plus feel more awake during the day. People who are physically fit also have better quality sleep.”

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source: the Cleveland Clinic Wellness Center

 

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Get out there and Walk!

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What if I told you there is an exercise that has more than 31 major benefits for your health including everything from lowering your body fat percentage to toning your abs, decreasing lower back pain and reducing your risk of heart attack, stroke and glaucoma while also decreasing your risk of catching a cold or upper respiratory tract infection? With so many Americans talking about the cost of health care lately — what if I told you that this exercise can positively impact 8 out of the 10 most costly health conditions in the U.S.? (Heart disease, cancer, COPD, asthma, diabetes, osteoporosis, arthritis, and back problems.) And — as if all that is not enough — it also improves your mood, boosts endorphins, reduces fatigue and lowers your stress hormones as well. What’s more, this exercise is absolutely free and you only really need one piece of equipment/apparel to do it. And most importantly, you don’t need a lot of time. Only 15-40 minutes a day 5 days per week will tone and trim your body, vastly improve your health and could even save your life.

You probably guessed that I’m talking about walking! But I would be surprised if you were aware of all 31 benefits that walking can bring. More on those soon, I promise. First, let’s find out how we’re doing so far with regard to walking.

How Many Steps Do Americans Take Per Day Compared to People in Other Countries? In a study published in October 2010 in the journal “Medicine & Science in Sports & Exercise,” researchers used pedometers to track the steps of 1,136 American adults. They found that people living in the U.S. take fewer steps than adults in Australia, Switzerland and Japan.

* Australians averaged 9,695 steps a day.

* Swiss adults averaged 9,650, steps a day.

* Japanese averaged 7,168 steps a day.

* Americans averaged just 5,117 steps a day.

According to the CDC, 36% of Americans are obese, while a 2010 Reuters article states that “During the past decade Australia, Japan and Switzerland have reported obesity rates of 16%, 3% and 8%, respectively.” And it’s not just lower obesity rates; it’s longer life expectancy as well. As A 2013 CNN article reported, 2011 data shows that 27 countries (including those daily walkers in Australia, Switzerland and Japan!) have higher life expectancies at birth than the United States.

Next, Let’s Look at All 23 Health, Fitness and Wellness Benefits Walking Offers…

According to this excellent walking infographic, created by EverybodyWalk.org, walking:

* Boosts endorphins, lowering stress, fatigue and anger in 10 minutes.

* Reduces Glaucooma risk. (It reduces the pressure inside the eye, which lowers your chance of developing glaucoma, according to the Arthritis Foundation.)

* Cuts Alzheimer’s Disease risk by 50% over 5 years.

* Decreases the odds of catching a cold by 30-50%.

* Lowers blood pressure by five points.

* Reduces colon cancer by 31% for women.

* Engages and tones ab muscles.

* Builds bone mass by reducing risk of osteoporosis.

Additionally, the GlobalFit walking infographic embedded and shareable below in this blog post, shows that walking can positively impact 8 out of the 10 most costly health conditions. For example, you can expect:

* 54% lower risk of heart attack with 2-4 hours of fast walking per week.

* 30-40% less risk of coronary heart disease with 3 hours of brisk walking per week.

* 30% less risk of upper respiratory tract infections with a daily brisk walk.

* 54% lower death rates for type 2 diabetics who walk 3-4 hours per week.

* 40% decrease in lower back pain and disability.

* Arthritis can be prevented and managed with regular walking.

Read more: http://www.livestrong.com/blog/an-easy-exercise-with-23-health-and-fitness-benefits#ixzz2keplGtj6

 
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Posted by on November 14, 2013 in Clinic Reviews

 

Arthritis & Broccoli…

Achy joints? Limber up with broccoli. The cruciferous green vegetable may slow the progression of arthritis.
Arthritis getting you down? Bolster yourself with broccoli. The crunchy green vegetable may help to slow down or even prevent osteoarthritis. According to a consistent body of research, sulforaphane, a compound in the cruciferous vegetable family that includes broccoli, reduces the destruction of cartilage in joints associated with osteoarthritis, the most common form of arthritis. Participating in a regular, moderate exercise program and maintaining a healthy weight are other lifestyle modifications you can make to improve symptoms and reduce your chances of getting the disease. Adding broccoli and other crucifers (cauliflower, cabbage, arugula, Brussels sprouts, kohlrabi and more) to your daily diet — in soup, pasta, salads and even as a snack — may benefit sufferers even more.

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source: the Cleveland Clinic Wellness site

 

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