Lunchtime mini-walk – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

This week’s tip is from Pat Giurgevich, a family nurse practitioner, who shares an everyday quick tip with multiple benefits.

shoe-629643_1920.jpg

Walk around 1 block at lunch.
It helps relieve eye strain from the computer screen at work; it gets the blood flowing, improves perspective, and only takes 10 minutes.

–Pat Giurgevich, ARNP
Nurse Practitioner

Be sure to sign up to make sure you don’t miss future wellness tips.

Buddy up for better brain – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

This week’s tip is from the Alzheimer’s Association, which works to eliminate Alzheimer’s disease through research, to provide care and support for all affected, and to reduce the risk of dementia through the promotion of brain health. They gave me permission to share a tip from their 10 Ways to Love Your Brain resource, which has many other tips for a healthy brain.

friends-1084598_1920.jpg

Buddy up.
Staying socially engaged may support brain health. Pursue social activities that are meaningful to you. Find ways to be part of your local community — if you love animals, consider volunteering at a local shelter. If you enjoy singing, join a local choir or help at an afterschool program. Or, just share activities with friends and family.

–Alzheimer’s Association
in 10 Ways to Love Your Brain, used with permission

Be sure to sign up to make sure you don’t miss future wellness tips.

How to stabilize health compounds in chopped garlic – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

This week’s tip is from Jill Weisenberger, Registered Dietitian and author of several nutrition books. She shares how to activate and stabilize garlic’s health-boosting compounds. You can find more simple tips like this in Jill’s second book The Overworked Person’s Guide to Better Nutrition.

garlic-1374329_1920

Chop garlic 10 minutes before cooking.
Garlic likely decreases the risk of colorectal cancer and stomach cancer. It’s also studied for possible roles in heart disease prevention. Chopping or crushing garlic activates its natural health-boosting compounds. But heat instantly deactivates them. Allow the chopped or crushed garlic to sit at room temperature for at least 10 minutes before heating to stabilize the disease fighters.

–Jill Weisenberger, MS, RDN, CDE, FAND, CHWC
Author, 21 Things You Need to Know about Diabetes and Your Heart and The Overworked Person’s Guide to Better Nutrition

Be sure to sign up to make sure you don’t miss future wellness tips.

Plan ahead for better success – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

This One Small Change tip is from Torey Armul, a Registered Dietitian and spokesperson for the Academy of Nutrition and Dietetics. She encourages us to plan ahead for better wellness.

lunch-box-200762_640.jpg

Create a plan for what you’ll eat tomorrow, and when. Preparing and planning ahead is the key to success in any endeavor, including health and weight loss. Take a proactive role by creating a meal schedule, packing your foods ahead of time and setting personal reminders. Without a plan, it’s easy to lose track of your goals and lose control over your food environment (being surrounded by only unhealthy options, for example) and your appetite (going too long between meals builds the desire for unhealthy foods).

Torey Armul, MS, RD, CSSD
Registered Dietitian, spokesperson for the Academy of Nutrition and Dietetics

Be sure to sign up to make sure you don’t miss future wellness tips.

Introducing OSC:Wellness

New Series! OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

We all want to live our best lives possible, but sometimes that can seem overwhelming. There’s so many recommendations! Where do we start? Sometimes it feels better not to change anything.

Introducing OSC:Wellness. This new series will bring you “quick tip”changes for healthier living, in small, implementable ideas. Taking steps toward a more balanced life doesn’t mean massive overhauls of your current habits. A more balanced sense of wellness can come One Small Change at a time.

water-1187656_640.jpg
The first tip:

Drink a glass of water before every meal or snack you eat. (If you don’t like plain water, try flavoring it with herbs, citrus slices, or cucumbers). This has multiple benefits like maintaining hydration and reducing the likelihood of overeating or choosing a sugary beverage.

-Shelly Najjar, MPH, RDN
Registered Dietitian Nutritionist

Be sure to sign up to make sure you don’t miss future wellness tips.

Intellectual Wellness (8 Dimensions of Wellness Series)

I'm Smart Kent County Girls on the Run April 06, 20101
Photo Credit: Steven Depolo (stevendepolo) on Flickr
Used unmodified under CC BY 2.0 license

One of the secrets of life is to keep our intellectual curiosity acute.
–William Lyon Phelps

This aspect of wellness incorporates lifelong learning, knowledge and education, mental skills, curiosity, and creativity “for the personal growth of the individual and for the betterment of society” (Roscoe, L J 2009).

Some common examples of activities related to intellectual wellness include going to school, reading, learning a new language, watching educational videos, applying experiential knowledge to new situations, doing crossword puzzles, seeking a mentor’s advice, and experimenting with new recipes. While any of the previous examples can be used for the “betterment of society,” two more specific examples are learning new tasks for a volunteer project and reading up on best practices in your industry so you can help your workgroup more efficiently.

The Internet makes intellectual wellness easier

Many websites, like YouTubeCraftsy, Udacity, and TED talks, offer opportunities to increase your intellectual wellness for free, through online classes and videos. You can also find free puzzles and games at sites like Luminosity, which was developed to keep your brain challenged.

Finding other people committed to intellectual wellness is also easy. Meetup helps groups organize around common goals and events, such as learning new languages or skills, and other websites offer mentorship programs within specific industries.

For those interested in traditional school/education, there are also several scholarship databases (like Fastweb) and other educational resources available online.

This post is part of the 8 Dimensions of Wellness series focusing on each aspect of wellness and providing related resources. To get more free resources and information about wellness, click here to get each post by email.