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Healthy Distraction

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Submitted by aduranplazola on

Here’s how you can put distraction activities into practice. If your mind continues to spiral with unhelpful thoughts, use distraction as an effective tool to knock out negativity. It’s important to note that a distraction activity must command your full attention to effectively reduce anxiety.

Reducing anxiety through activities

Remember when you were a kid and you threw a fit because you wanted the newest toy, and your parents distracted you by involving you in a new activity?

Well, good news. The same idea works for adults, too. It’s easy to do and doesn’t cost as much as a new gaming system for your child, either.

Here’s how you can put distraction activities into practice. If your mind continues to spiral with unhelpful thoughts, use distraction as an effective tool to knock out negativity. It’s important to note that a distraction activity must command your full attention to effectively reduce anxiety.

Give it a try. When an activity isn’t working well, reflect on why and how you could make it more attention grabbing in the future. Distraction activities can also help you feel happier, motivated, energized and combat boredom.

Here’s a checklist for healthy distraction activities. Check the ones you like along with adding your own ideas:

1. Browse mindfulness and meditation resources to try

2. Work on personal development through journaling

3. Search for healthy recipes

4. Plan your meals

6. Watch documentaries or comedy

7. Play on a trivia or games app

8. Learn basic yoga poses

9. Learn to play a musical instrument

10. Read a biography about someone who inspires you

11. Rediscover old music you liked as a teenager

12. Take free online nutrition course

13. Do a jigsaw puzzle

14. Make a list of goals for the year

15. Find a new podcast to listen to

16. Make a list of books you want to read this year

17. Take a free online drawing class

18. Search Facebook for local groups with volunteering opportunities

19. Do a workout video

20. Add your own distractions

Healthy Distractions, Reducing Anxiety through Activities
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Whipped cottage cheese breakfast bowl

aduranplazola
Submitted by aduranplazola on

Cottage cheese is an excellent source of protein, low in fat, and high in calcium.

Whipping the cottage cheese takes it to a whole new level, so creamy and smooth and the perfect texture.  It makes this breakfast bowl feel like an indulgent treat this is healthy too.

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Whipped Cottage Cheese Breakfast Bowl

Makes 1 servings
Ingredients 
½ cup low fat or fat-free cottage cheese
¼ pomegranate
¼ cup blackberries
½ ounce unsweetened coconut flakes
1 ounce hazelnuts
*Have fun and experiment by adding your favorite fresh fruits and nuts.
Directions
In a small food processor or personal blender, pulse the cottage cheese until it is smooth and creamy, for about 2-3 minutes. 

Remove the seeds from the pomegranate and prepare the other toppings. Optional: toast coconut flakes and hazelnuts in a skillet over medium-high heat for 2-3 minutes, stirring frequently.

Serve right away or keep in the fridge for up to 24 hours.

Leftovers can be stored in an airtight container in the refrigerator for about 24 hours. Whipped cottage cheese doesn't keep as long as un-whipped, so only whip what you plan to eat in the next 1-2 days.


Nutritional information (per serving) 
Serves 1

Calories 266
Fat 14.5g 
Saturated Fat 6g
Trans Fat 0g
Polyunsaturated Fat 1.1g
Monounsaturated Fat 6g
Cholesterol 5mg
Sodium 387mg
Potassium 153.5mg
Carbohydrates 18.8g
Fiber 5.6g
Sugar 11.6g
Protein 17.8g
 

Download the recipe

Love the recipe? Download the Whipped Cottage Cheese Breakfast Bowl (PDF)

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Whipped Cottage Cheese Breakfast Bowl

Cottage cheese is an excellent source of protein, low in fat, and high in calcium.

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Stretch to the limit

aduranplazola
Submitted by aduranplazola on

Chances are you probably feel stretched to the limit in your daily life, however, if you are not stretching regularly, you could be headed for an injury. Along with eating healthy, exercising and getting rest, stretching is another key activity to keep you flexible and can help your balance.

There are numerous stretches to focus on different body parts and a well-rounded routine is best. Regardless of the muscle or joint you are working on, follow the simple guidelines in this infographic to stay healthy.

Download the Stretch to the limit infographic (PDF)

Stretching Infographic

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

There are numerous stretches to focus on different body parts and a well-rounded routine is best. Regardless of the muscle or joint you are working on, follow the simple guidelines in this infographic to stay healthy.

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Practice Positivity | Eight Daily Activities

aduranplazola
Submitted by aduranplazola on

If you think your brain is wired to think negative thoughts – think again. Research shows that positive thinking can be learned with practice and used to protect against stress and depression, according to an article by Jane Brody in the New York Times.

 

“Neuroscience research shows we can retrain our brains to focus on the positive,” said Ajay Sharma, M.D., psychiatrist for Genesis Behavioral Health. While everyone experiences negative emotions, always giving into fear, sadness and anxiety can have detrimental effects on a person's mental and physical health, according to Richard Davidson, a neuroscientist and founder of the Center for Healthy Minds at the University of Wisconsin-Madison. Those who recover slower from emotional setbacks have a higher risk of health problems than those who bounce back quicker.

 

Here’s the good news. Barbara Frederickson, a psychologist at the University of North Carolina, found the brain is "plastic" enough to generate new cells and pathways that could enable the brain to foster positive responses and lower individuals' risks for a variety of health problems.

 

The researchers found that participants increased positive emotions and had greater social connection after six weeks of compassion and kindness meditation training. They also improved function in one of the main nerves involved in controlling heart rate. After two weeks of training in kindness and compassion meditation, there was a change in the participants’ brain circuitry that is linked to an increase in certain positive social behaviors, such as generosity.

 

8 steps to positive thinking

1. Do good deeds for others. This not only brings happiness to other people, but it can help brighten your day too.

2. Build and nurture relationships. Strong social bonds with family or friends can improve a person's self-worth. These connections are also associated with better health outcomes and longer lives.

3. Set attainable goals. By setting out to achieve realistic goals, you can avoid the stress of falling short.

4. Embrace who you are. Learning to love your strongest qualities and attributes can help keep sadness at bay.

5. Practice resilience. Made a mistake? Don't sweat it. Instead, consider it an opportunity to grow and learn.

6. Let go. Don't let the past get in the way of your future. Stay focused on the present.

7. Learn something new. Taking up a sport or trying to learn a new language can help build self-confidence and resilience.

8. Appreciate your surroundings. Take a moment to look at the world around you and begin to appreciate all it has to offer.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Self-Tanner: How to avoid the orange glow

aduranplazola
Submitted by aduranplazola on

We all know the dangers of laying out in direct sunlight or jumping into the nearest tanning bed. So how do you achieve that perfect tanned glow without harmful ultraviolet rays? It sounds almost too good to be true, but sunless tanning can safely turn you freshly bronzed with just a dab of lotion or a spritz of spray. 

Before you reach for that miracle in a bottle, though, read on for the how-to’s of sunless tanning products. 

How it works 

Self-tanning products typically come in two forms: lotions and sprays. Most sunless tanning lotions are sold over-the-counter, while sprays can usually be found in professional salons and spas. 

The active ingredient in most of these lotions is dihydroxyacetone, or DHA, which temporarily darkens the color of the dead skin cells in the outermost layer. Like most tanning options, sunless tanning typically lasts just a few days before the skin returns to its normal color. 

Getting even results 

Before using any sunless tanning product, you’ll need to apply an exfoliator to your skin to remove any loose dead skin cells. This will allow the product to work the most effectively. 

When you’re ready to apply the tanning lotion, it’s best to put it on in sections, beginning on your torso and arms before moving to the next section. Use the least amount necessary; excessive use can result in that dreaded orange glow. Also, be sure to work the product onto your skin in a circular motion to ensure the lotion is applied evenly so you avoid streaks. And if you opt not to use gloves when applying the product, be sure to wash your hands immediately after to prevent any staining. 

Safety factors 

While the Food and Drug Administration has approved the use of DHA in sunless tanning products (as long as they are applied externally), it is not approved for use on certain parts of the face, including the eyes, nose and mouth. The FDA also recommends against the use of sunless tanning pills because they can potentially damage your eyesight, along with your liver and other vital organs. 

And remember that the active ingredients in sunless tanning lotions and sprays will not protect you against UV rays, so always use sunscreen on your self-tanned skin.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Run your way to old age

aduranplazola
Submitted by aduranplazola on

Lace-up your running shoes, slip on your favorite earbuds and start running like you are going to live forever … or at least longer. Studies show even a small amount of running can add years to your life.  

Want to know more? Take our quiz.


 

The Finish Line 

Just because running sounds like an invincibility potion, don’t take off too soon. Some underlying health conditions can put your health at risk if you start running. As with any exercise program, consult your doctor before beginning to exercise.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Lace-up your running shoes, slip on your favorite earbuds and start running like you are going to live forever … or at least longer. Studies show even a small amount of running can add years to your life.  

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Phobias: Don’t be scared to read this

aduranplazola
Submitted by aduranplazola on

Have you ever been so afraid it changes your life in a bad way? Perhaps you stopped swimming in the ocean after you saw Jaws? Maybe you keep a brick in your bedroom to smash spiders. Or you walk up 15 flights of stairs because there is no way you are getting into the deathtrap that some people call an elevator.  

Experiencing fear occasionally is one thing, but living with a phobia can ruin your life. Take our quiz to learn more about the difference and how you can take control of your fears.  

By the way, if you have a spider smashing brick, we are not judging. Some spiders are frightening, and we don’t want them on the bottom of our shoe either.


 

Keep in mind everyone has fears and some have phobias. Just because stuffed animals don’t scare you, doesn’t mean they may cause your roommate to hide in the closet at night, praying for someone to save them. Regardless, help is available and the best first step is to talk to your doctor for advice. Until then, we won’t tell if you leave the light on all night.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Experiencing fear occasionally is one thing, but living with a phobia can ruin your life. Take our quiz to learn more about the difference and how you can take control of your fears.  

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Renegotiating the Relationship: You and Your Phone

aduranplazola
Submitted by aduranplazola on

Do you love your smartphone? Don’t laugh. You probably do. Most of us do. 
 
On the flip side, there may be times that you loathe it. Do any of these scenarios sound familiar: 

  • You feel a sense of panic when you can’t find your phone 

  • Areas without cell service turn you into an anxious mess 

  • When your battery gets low, you race to your charger to avoid any interruption in your online access 

  • You can’t resist checking if you were “liked,” “friended” or got a reply to a text you sent five seconds ago—and then you refresh and check again 

If you’re feeling a little too dependent on your phone—or suspect your phone is having a negative effect on the way you feel or how you deal with others—these frequently asked questions about phone addiction may open your eyes to a very real problem (hint: your phone) that may literally be staring you in the face.  

 

Is phone addiction a real thing? 


Yes. Constant, undisciplined phone use can negatively affect mental, social, developmental and physical well-being and can cause symptoms similar to other forms of addiction. Before clicking a button or sending another emoji, ask yourself—is this really the best use of my time? 
 

What are the symptoms of phone addiction? 


The symptoms may include irritability and anger, restlessness, sleep issues, lack of concentration and uncontrollable desire to check your phone. If you’re feeling any of these, that shiny rectangle in your pocket may be to blame. 

 

Who is most susceptible to phone addiction? 


If you guessed teens, you’re absolutely right. Because teen brains are still developing, they are less able to recognize when they're becoming addicted. If you have a teen, why not talk to them about phone usage, social media and related issues, and ask them to read these questions, too? Then make a plan so you can help each other reduce your phone usage. 

 

How can being dependent on your phone cause problems in your life? 


While “disappearing” into the online world of your phone may seem like shelter from the outside world, this type of comfort can actually make the boredom, depression and loneliness you are experiencing worse. Make a choice to live in the real world, not the digital one. 

 

Are there ways that I can determine if my phone use is problematic? 


If you’re finding that you’re preoccupied with cellphone use during other activities, if you turn to your phone for shelter from unwanted feelings or your sense of time is completely altered, your cellphone usage may be becoming a problem. 

 

What can I do to make my phone usage healthier? 


The good news is, you’re still in control. So, make a choice to regain control and vow not to be addicted to your phone. Here are some tips to get you going in the right direction: Put your phone away or turn it off during mealtimes. Install apps that limit your usage or give you reminders to turn off your phone. Don’t keep your phone in your bedroom, so it’s easier to sleep. Everyone is different, so identify your weak areas and build new habits that keep you away from your phone more often. 

Sources: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6449671/ 

https://www.who.int/china/news/detail/28-03-2018-are-our-smart-phones-affecting-our-mental-health-

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Makeup tips every woman should know

aduranplazola
Submitted by aduranplazola on

You probably update your closet and your hair style regularly – but what about your makeup? If your cosmetics routine hasn’t changed in the last few years, it’s probably time for an update. When you look good it can make you feel good too.  

Here’s how to get started: 

Baseline boost 

As you age and your skin has less collagen and hydration, it’s important to choose a foundation that makes you look just as radiant now as you did when you were younger. Your biggest weapon? A foundation with SPF, which moisturizes your skin and keeps the sun’s rays at bay. 

Once your foundation is set, sweep a soft pink blush across your cheeks. Satin or cream blushes work best, especially in colors like coral and rose. Unsure of which color is best for you? Pinch your cheeks (really!) and choose the hue that most closely resembles it. Bronzers can also add a dash of highlights. 

Bright eyes 

A busy schedule and little sleep can mean dark circles and less-than-perky eyes. Brighten up your peepers by sticking to neutral shadows with soft finishes or a slight shimmer and avoid frosty shades. If you want to try more a more intense look for a night out, make sure to blend with a neutral color over the lid. Opt for liquid eyeliners and mascaras with volume. 

Starting to notice fine lines? Cooling eye gel can help smooth them out. 

Lip service 

Our lips become thinner with age, so if you’re looking to add a little volume, use a lip pencil closest to your natural color. Line just outside of your natural lip line, and then layer with a rich shade. 

For everyday looks with little fuss, switch out your bright lipstick for translucent lip gloss in nude pink colors and leave the lip pencil at home. 

Safety first 

Makeup can get old and go can bad. It is important to watch expiration dates. If no expiration date is provided, write on the packing when you purchased the product and replace it after six months. If it smells bad, do not use it and throw it away. Also, it is important to keep your brush clean and never share your makeup with anyone.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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An active teen is a healthier teen: 5 tips to help your teen be more active

aduranplazola
Submitted by aduranplazola on

There is no downside to regular exercise, particularly for teens. Exercise helps teens’ muscle and bone strength, keeps hearts and lungs healthy and provides a supercharged immune system and energy levels. Exercise releases a wave of chemicals called endorphins through our bodies, which make us feel great naturally. Staying physically active helps teens feel confident and happy in themselves and maintain a healthy weight. Regular exercise improves intelligence, contributing to higher grades and improved learning. 

 

So, why can it be difficult to convince some teens to be active? It may all be in the approach. 

 

1.) Teens shouldn’t be forced to play organized sports. There are many alternatives such as cycling, walking, running or sledding. Even video games promoting physical activity are better than those encouraging adherence to a couch. Several short bursts of exercise throughout the day can add to the recommended 60 minutes of daily activity for teens. 

 

2.) Take advantage of online sources. Zoom classes and other online programs are a handy alternative for those who prefer to exercise indoors or privately. Thanks to technology, inclement weather or a lack of outdoor space are no longer excuses for remaining inactive. Many fitness professionals offer free, guided workouts online or through various social media outlets. 

 

3.) Adopt a dog. It’s no secret teens love dogs. In fact, a study revealed teens with dogs do an extra 78 minutes per week of recreational walking, 285 more minutes per week walking, and an extra 260 minutes of unstructured activity than teens without dogs.  

 

4.) Make sure the exercise is fun. This may seem obvious, but a teen isn’t guaranteed to love an activity simply because his or her parents enjoy it. Fortunately, the options are endless. Enjoying the activity is essential to a teen’s success.  

 

5.) It must be the teen’s choice. There’s a fine line between encouragement and nagging. Most teens will dig in and refuse to change behavior if forced into an activity, no matter how beneficial it may be. Adults should take a relaxed approach to introducing a new physical activity, lead by example, and be less willing to provide transportation if the teen can easily walk or ride a bicycle to a desired location.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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