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Foundation’s $50K grant to help fund new school-based health center at Bend’s Mtn. View High School – KTVZ

Mosaic Medical says clinic is set to open next spring

BEND, Ore. (KTVZ) – Mosaic Medical, a nonprofit community health organization providing quality care for all in Bend, Redmond, Prineville and Madras, was recently awarded a $50,000 grant from Oregon Community Foundation.

The funds will be used to support the development of a new school-based health center at Mountain View High School, a partnership with Bend-La Pine Schools and Deschutes County Health Services that will open this spring.

“Oregon Community Foundation is proud to partner with Mosaic Medical in their pursuit to open a school-based health center at Mountain View High School,” said Cheryl Puddy, Program Officer for Central and Eastern Oregon, Oregon Community Foundation. “The value school-based health centers bring to children within the school, as well as to the surrounding community, aligns with OCF’s mission to support local solutions to overcome community identified needs, in this case access to physical and mental well-being.”

Mosaic SBHCs are medical clinics that offer a full range of physical, behavioral and preventive health services for anyone 18 years of age or younger, no matter their ability to pay. Almost 30 percent of all students attending Mountain View High School qualify for the reduced lunch program and the Oregon Health Plan.

In addition to providing immediate medical services, providers at Mountain View High SBHC will focus on prevention, early intervention and risk reduction with students. They will work with students to develop healthy habits and learn how to avoid injury, violence, and other threats.

“We are very excited about opening a new SBHC center at Mountain View High as we have seen the tremendous benefits that a SBHC can provide students,” said Ellie Millan, PNP and Mosaic Pediatrics Clinical Medical Director. “We know that SBHCs improve absenteeism, reduce drop-out rates and expedite access to mental, physical, and behavioral health care. SBHC providers are poised to be consistent resources and trusted adults for students as they navigate the challenges of childhood and adolescence, all while being easily accessible at school campuses.”

Mosaic currently operates five SBHCs in Central Oregon at Bend High School, Madras High School, Redmond High School, Lynch Elementary in Redmond and Crook Kids Clinic in Prineville. In Oregon last year, 90 percent of youth seeking services at SBHC’s were able to get an appointment immediately for the care they needed, and 75 percent were unlikely to have received care that day without a SBHC. Because of these easily accessible services, youth will have an equal opportunity to learn, grow, and thrive.

The $50,000 donation from OCF moves Mosaic closer to the $200,000 fundraising goal for the project. The team at Mosaic thanks OCF for being a foundational supporter of this effort and hopes this generous gesture will inspire other community members to join in and support the new SBHC.

To learn more about getting involved with Mosaic, please reach out to Emily Boynton, Senior Development Officer at [email protected] or call (541) 323-3860.

About Oregon Community Foundation:

Oregon Community Foundation (OCF) works with donors and volunteers to award grants and scholarships to every county in Oregon. From 2020 to 2021, OCF distributed more than $549 million, supporting more than 4,000 nonprofits and 6,000 students. With OCF, individuals, families, businesses, and organizations create charitable funds that meet the needs of diverse communities statewide. Since its founding in 1973, OCF has distributed more than $2 billion toward advancing its mission to improve lives for all Oregonians. For more information, please visit: oregoncf.org.

About Mosaic Medical:

Mosaic Medical is a nonprofit community health organization that serves Central Oregonians from all walks of life. Through a network of over a dozen clinics, we offer integrated health services that address each patient’s medical, dental, behavioral health, nutrition and medication needs. Our care is never influenced by how much money our patients make, what language they speak or the status of their insurance coverage. Mosaic Medical provides quality care for all. For more information, please visit mosaicmedical.org.

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PC Record Times | Cardiopulmonary rehab department opened at Banner Health – Platte County Record Times

WHEATLAND – Many months in the making, the plans for a cardiopulmonary rehab department finally came to fruition at Banner Health in Wheatland Nov. 16.

There was a special ribbon cutting ceremony at Platte Memorial Hospital where medical people, patients and members of the community came together to see the new equipment and to be briefed on the history and what this unit will mean to the community.

Essentially, what the department will feature is a monitored exercise program that will help people improve their heart and lung functions with certain diseases or after surgical procedures.

“That way they can learn what lifestyle habits are needed and to improve what they can themselves,” Brittany Lewis said  “These things can help themselves live a better and more comfortable life.”

It is kind of an ongoing maintenance program that will promote healthy habits to strengthen their bodies. To be eligible to participate in this program, prospective patients would have to talk with their provider to see if the list of qualifiers is something they would be fit into. Some of those who would be qualified are heart attack patients, those who have had Coronary artery bypass graft surgery (CABG) surgery,  COPD or pulmonary disease to name a few. A provider referral would be needed to be able to use the cardiopulmonary exercise equipment.

“I just can’t see people randomly,” she said. “The hours are going to be Monday-Thursday, 7:30-4:30. I will have different classes on Mondays, Wednesdays and Thursdays.”

Right now the department has four different machines that can be used by patients. The department itself is connected to the physical therapy department and has its own space.

“Aferward treatment, if anyone has any muscular skeletal issues, they can go into physical therapy,” she said. “They can work on those needs to improve those areas as well.”

Jacob Lee who is a leader in the Physical Therapy Department led the cutting of the ribbon and spoke on some of the things that the department would offer.

“One of the excellent things about our program compared to other programs, is most of them, they are kind of separated (from the physical therapy department),” Lee said. “There, you will go and do your cardiac or pulmonary rehab and then you will go and work with a totally different group somewhere else. Where we have a smooth transition all the way through.”

The machines in the cardiopulmonary unit are a treadmill, an upright bike and a recumbent bike and an arm bike. There are also free weights. All patients will be assessed and then given a program to follow.

“So they will come in and do a five to 10-minute warm-up, about 10-minutes of weights, and I will teach them total body weights,” Lewis said. “And then roughly about 20-30 minutes a machine and they can take breaks as needed, and then they will do a cool down. Education is a huge part of the program here too. Nutrition, lifestyle changes, tobacco cessation, medication – we will do a cool down and education at the end.”

As to how the program finally got going, Lee said, “When I was approached by Taylor, I was like, it’s about time. Once we finally got the approval, you could just feel that excitement coming. So it’s been a long time coming and being that we have Brittany here with us, I’m totally confident in her abilities to be able to help the community out. It’s obviously not Wheatland community, but it’s all around. We’re talking all the way out to Glendo and even Laramie. It’s so much nicer. I’ve heard so many people say that they’ve had to travel to Douglas and Cheyenne through all the cruddy weather. So now, being in our community, it’s a big positive point. I’m really excited to be able to have this here.”


Rehab1 Brittany Lewis and Jacob Lee from Banner Health physical therapy department demonstrate two of the machines that are now in the new cardiopulmonary rehab department at Platte Memorial Hospital.
Rehab2 The cardiopulmonary rehab department is located next to the physical therapy department within the hospital.
Rehab3 Jacob Lee and Brittany Lewis officially opened Banner Health’s new cardiopulmonary rehab department at Platte Memorial Hospital with a ribbon cutting ceremony.

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Healthy habits Weightlifting

Proven Anti-Aging Tips from the World’s Best Experts Include Hydrated Skin and Positive Outlook — Eat This Not That – Eat This, Not That

There’s no shortage of products promising a youthful look and while some can reduce the appearance of wrinkles and fine lines, how you treat your body makes a difference. Healthy habits play a major role in how we age, but so does our mindset. “As we age, it’s important to remember that we are still the same person inside, even if our outside appearance has changed,” Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies reminds us. 

She adds, “In the world of anti-aging, it’s easy to get caught up in looking younger and forgetting that our personality and inner beauty are what matter. Putting our best foot forward is essential, and in the world of anti-aging, that means our best face forwards. So let’s face it (no pun intended), our bodies sometimes age in a way that does not reflect our age, level of health and vitality, or personality, which can lead to unfortunate outcomes. We should all focus on being the best we can be at any age, which means remembering that it’s not all about how we look on the outside.”

While we can maintain a younger appearance with sunscreen and some anti-aging creams, staying youthful is also about positive lifestyle choices and the right attitude. Dr. Mitchell says, “Aging is a natural process that everyone must go through. While some people may view aging as a negative experience, having a growth mindset towards aging is essential. This means seeing the positive aspects of aging, such as the wisdom that comes with age. With age comes knowledge and understanding that can only be gained through life experience. Remembering that aging is a sign of good health is also essential. The fact that we can grow old is a testament to our good physical and mental health. Therefore, instead of seeing aging as a curse, we should see it as a blessing.” Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.


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Dr. William Li, physician, scientist, president and medical director of the Angiogenesis Foundation, and author of the upcoming Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer explains, “Although your chronological age (number of birthdays you’ve had) is a real reflection of your physical age, many people appear more youthful than their actual age because of their attitude. Having the energy to engage the world, continuously being curious and wanting to learn new things, staying physically and mentally active, and having strong social bonds with family and friends are all hallmarks of coming across as being youthful, regardless of your age.”

Dr. Mitchell says “As people age, it’s natural for them to start to feel like they are losing their youth. They may no longer be able to do the things they used to do and begin to feel like they are a burden on those around them. However, people need to have a positive outlook on aging. Growing older has many benefits, and people can live joyful and fulfilling lives by embracing aging. One of the best things about aging is that people have more time to do the things they love. They may no longer be able to work long hours, but they can spend more time with their families and friends, pursuing hobbies and enjoying life. In addition, older people often have a wealth of knowledge and experience that can be shared with others. They can mentor younger people, teach them new skills, and help them navigate life’s challenges. Finally, aging can be an opportunity for personal growth. As people age, they can reflect on their lives and learn from their mistakes. They can also improve their health and well-being and set new goals. Finally, people can make the most of this stage of life by having a positive outlook on aging.”

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Dr. Li says, “To appear physically youthful, it’s important to start with the skin and hair. Skin that is smooth, soft, and glowing looks more youthful. Taking care to hydrate your skin daily, protecting it from sun damage, and making sure you are hydrated internally by drinking enough water all help. So does making sure you have a strong circulation. Good blood flow to the skin is important for youthful looking skin. 

Exercise is very important because it stimulates blood flow. So does eating the right kinds of food. Some foods encourage more blood flow, like beets and spinach, while others stifle it, like red meat. All these moves can help to prevent or reduce the appearance of wrinkles. When it comes to hair, a youthful hairstyle (if you have hair) can aid in countering the appearance of aging. The adage is that you don’t have to ‘look your age”.

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Dr. Mitchell emphasizes, “One of the worst decisions you can make for your health is smoking. Health problems associated with smoking cause damage to your whole body. Smokers are more likely than nonsmokers to get lung cancer, chronic (long-lasting) bronchitis, and other types of lung disease. These respiratory diseases make it hard to breathe. However, smoking also increases your risk for numerous cancers, such as bladder, esophageal, and pancreatic cancers.

Smoking can contribute to the clogging and hardening of arteries (atherosclerosis), leading to heart attacks, strokes, and peripheral vascular disease.  Premature wrinkling and age-related yellowing of the skin are pretty standard.  Smoking can start causing damage immediately. Within ten years of picking up a smoking habit, you may begin to see some of the following changes: dull, dry, or thinning hair,  hangnails,  increased wrinkles,  less elasticity in the skin,  more yellow eyes and teeth,  slower healing of cuts and wounds,  weakening sense of smell and taste, to name a few.  Quitting smoking at any age can improve your health and help prevent some of these health problems from getting worse. It also helps repair some of the damage that’s been done from smoking over time so that you look and feel younger than smokers who don’t quit.”

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Dr. Mitchell says, “Most people have experienced a time when they didn’t get enough sleep. Whether it was while raising young children, during a stressful time at work, or due to increased demands at home, the following day, we often look and feel tired. Chronic sleep deprivation is severe and shouldn’t be taken lightly for many reasons, one of which is that lack of sleep can accelerate the aging process. While we all know that getting older comes with some physical changes, such as wrinkles and gray hair, we may not realize that sleep deprivation can also lead to these changes. In addition to causing wrinkles and gray hair, lack of sleep can also lead to dry skin, dark circles under the eyes, and a decrease in collagen production. All of these changes can make us look older than we are. In addition to physical changes, sleep deprivation can also lead to cognitive decline.

So not only can lack of sleep make us look older, but it can also make us feel older. When we don’t get enough sleep, we may find that we are more forgetful, have trouble concentrating, and are more easily confused. These changes can make us feel like we are losing our sharpness as we age. Sleep is essential for our overall health and well-being, so if you’re not getting enough rest, you must make changes. Taking steps to get more restful sleep can help you look and feel your best at any age.”

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According to Dr. Li, “Pre- and probiotic foods help to nurture your healthy gut bacteria, also known as your microbiome. When it is at its best, your gut microbiome secretes substances called short chain fatty acids (SCFAs) that reduce inflammation in your body, help streamline your metabolism, and also influence your mental state by prompting your brain to release social “feel good” hormones. All of these actions by your gut bacteria will make you look and feel younger.”

Also eat foods that activate your health defenses. These five systems are: 1) angiogenesis (your circulation); 2) your stem cells (helps you regenerate your organs which is important for youthful function); 3) your gut microbiome (SEE ABOVE); 4) your DNA protection  system (slows cellular aging); and 5) your immune system (lowering inflammation, and raising your protective shields against bacteria, viruses, and cancer growth).  There are more than 200 foods that activate these systems. Most are plant-based foods, but they also include seafood. These foods not only strengthen your health defenses, but they also help your metabolism work more efficiently, giving your brain and muscles more energy.  Conversely, you should cut down or cut off foods that damage your health defenses. These harmful foods include the ultra processed foods that are considered junk food.”

Dr. Mitchell adds, “For several reasons, a healthy diet is essential for a graceful aging process. Eating heavily processed junk food will accelerate the aging process because those foods contain little to no nutritional value and are full of unhealthy ingredients that can damage your cells. Processed and junk foods also tend to be high in sugar, contributing to wrinkles and other signs of aging. In contrast, a healthy diet includes foods rich in nutrients and antioxidants, which help protect cells from damage. These healthy foods can also help to boost collagen production, keeping skin looking young and supple. Furthermore, a healthy diet helps to support a robust immune system, which is essential for fighting off infections and diseases that can accelerate the aging process. Ultimately, eating a healthy diet is one of the best things you can do for yourself if you want to age gracefully.”

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Dr. Mitchell says, “Regular exercise is essential for maintaining a healthy body and mind as we age. Exercise helps to improve cardiovascular health, increase bone density, boost brainpower, and ward off chronic diseases. Moreover, exercise can help improve our mood and reduce stress levels. In short, there are many ways in which exercise can help us age gracefully.

However, it is essential to remember that the benefits of exercise are cumulative. In other words, the more we exercise, the greater the benefits. That’s why it is so important to start exercising while we are young. So we can set ourselves up for a healthier, happier old age by establishing lifelong exercise habits.”

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New Total Economic Impact Study: Insuring with YuLife Generates 181% ROI Compared to Traditional Insurance Providers. – PR Newswire

The study demonstrates the significant impact YuLife’s tech-driven insurance offering can make to businesses’ bottom lines over the course of three years.

LONDON, Nov. 7, 2022 /PRNewswire/ —  YuLife, the tech-driven financial services brand on a mission to inspire life, today released the results of a commissioned Total Economic Impact™ (TEI) study conducted by Forrester Consulting which identified that the return on investment (ROI) generated by insuring with YuLife is 181%, when switching to YuLife from traditional insurance providers. After interviewing HR and Benefits representatives whose companies use YuLife, the study found insuring with YuLife leads to an 11.5% reduction in absence, a 2.75% reduction in employee turnover, and a 2.5% increase in productivity in addition to financial rewards provided to individuals. The study also revealed a 2.7x increase in utilisation of Employee Assistance Programmes (EAP) and Virtual GP (Teledoc) services.

To conduct the study, Forrester interviewed HR and Benefits representatives, most of whose companies had existing group insurance policies with traditional insurance providers, to identify the costs, benefits, flexibility and risk factors that affect their investment decisions. As a result of switching to YuLife, interviewees experienced improvements in employee retention, reduced absenteeism, increased productivity and benefits in the value of rewards and discounts earned by employees.

“At YuLife we are committed to creating a culture of wellness and a thriving workforce by reinventing life insurance,” said Sammy Rubin, CEO and Founder, YuLife. “This study showcases the tangible financial impact YuLife has on our customers. We have seen firsthand that our offering has helped individuals cultivate healthy habits, and we are proud to be able to demonstrate the impact these lifestyle changes have on a workforce – physically, mentally, and financially.”

As a result of today’s challenging economic circumstances, and especially given the increased focus on workplace wellbeing in the wake of the Covid-19 pandemic and the ‘Great Resignation’, it is imperative for businesses to ensure that their insurance offerings provide added value for employees. In this context, YuLife differentiates itself from traditional insurance providers by protecting employees with great insurance coverage as well as enabling businesses to improve employee engagement with wellbeing initiatives through providing access to preventative wellbeing tools and rewarding healthy activity. Increased employee engagement with physical and mental wellbeing activities, as well as greater utilisation of tools such as EAP and Virtual GP (Teledoc) services, lead to improvements in employee health.

YuLife commissioned Forrester Consulting to evaluate how YuLife benefits businesses and provides a qualifiable return on investment when switching from  traditional group life insurance.

Forrester aggregated the interviewees and combined the results into a single composite organisation that has a workforce of 5,000 employees. Additional quantified findings for such a composite organisation include:

  • Top Level Results: The representative interviews and financial analysis found that a composite organisation experiences total benefits worth £2,023,192 over the course of three years versus the actual costs of £720K, and an ROI of 181%.
  • Improved Employee Engagement and Reduced Turnover: Unlike traditional insurance models that pay out only when a claim is made, YuLife provides health and wellbeing benefits on a continuous basis. Forrester estimates the increase in employee engagement leads to cost savings of £328,579, by means of reduced turnover.
  • Reduced Absenteeism: Positive physical and mental lifestyle habits have been shown to correlate with unplanned illness-related absences. Forrester estimates the increased physical activity with those engaged in the program reduces absenteeism equating to roughly £420,071 over three years.
  • Increased Productivity: YuLife’s app drives engagement with lifestyle activities that positively impact productivity, such as mindfulness and meditation exercises which improve focus. The Forrester study found this leads to a 2.5% increase in productivity and, over three years, the improved work results gains £977,670 for the composite organisation.
  • Value of Rewards and Discounts Earned by Employees: YuLife offers rewards and discounts of choice earned by employees through its app. Over three years, this adds up to £296,872 for the composite organisation.

The study also identified numerous additional qualitative findings, which are not quantified in the study. These additional qualitative findings include: improvement in workforce health in the long run, as physical activity reduces the risk of long-term sickness absence; a customisable employee benefits platform through YuLife’s Wellbeing Hub; improved employee satisfaction with benefits; earn back from employee engagement; and actionable insights on employee wellbeing for HR leaders.

The full TEI study can be found on the YuLife website. To read the full study and learn more about YuLife’s offering, visit here.

About YuLife

YuLife is a tech-driven financial services brand on a mission to inspire life and turn financial products into a force for good. By harnessing the power of technology and the latest behavioural science, YuLife’s insurance model focuses on risk prevention, not just claims compensation. The company is transforming the employee benefits market by rewarding employees for healthy living, supporting mental, physical and financial wellbeing and helping foster healthier, happier and more motivated teams. Founded in 2016, YuLife is headquartered in London and backed by global insurers and venture capital. https://www.YuLife.com/.

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Ben Crome
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Healthy Habits for Healthy Bodies – Sacramento Magazine

She grabs the handle of her shopping cart and immediately turns the clanky wheels to the perimeter aisles of her local grocery store. It’s there, on the outside, that Christina Spencer finds the most nutritious foods to put inside her body.

Spencer is an autoimmune certified health coach and integrative mental health nutritionist who specializes in helping teens dealing with autoimmune issues brought on by food. She, too, suffers from an autoimmune disorder and chose long ago to concentrate on eating healthier foods rather than popping pills. Those healthier foods are always found on the perimeter of grocery stores, she says.

“Think about it,” says Spencer, who owns a consulting business called Caippuccino Health. “The fresh produce is always on the wall. The deli counter with fresh meats, fish and poultry is on the other wall. The processed and unhealthy foods are always on the inside aisles. I stay away from those.”

Spencer takes a holistic approach to nutrition and knows that the fuel we put into our bodies has a direct effect on our performance. Put leaded, low-octane fuel into a race car and it may not complete a lap. Fuel up with clean foods and watch the engine purr and accelerate through the day. If you aren’t sleeping well, Spencer says, it may be a thyroid or adrenal issue brought on by poor diet.

Clean foods to Spencer are those found on those outer aisles. A very small percentage of her grocery store purchases are not raw foods. And with those raw food purchases, Spencer knows there will be the need for meal prep, but no preservatives.

“If the food you buy at the store doesn’t rot in a week, you probably shouldn’t be eating it,” she says. “There are exceptions to that, of course, such as beans, rice and quinoa.” Spencer spends a couple of hours each Sunday preparing meals for the week. Sure, that can get boring, she says, but she changes the menu up every week. The meal planning and prep she does help to keep her food costs down and her nutritional values up.

“For budgeting purposes and overall health, preparing foods at home is key,” says Kim Caudill, a Roseville-based registered dietitian. “If you are not eating most meals at home, I would recommend upping the percentage. For example, if you eat lunch out five days a week, try for just two days of making your own lunch. It takes about three weeks to make this a habit, so commit to three weeks to make small changes.”

Caudill, who owns Lifestyle Nutrition & Dietetics, says meal prepping saves money because her clients buy in bulk and freeze anything not to be consumed in a week. Caudill also recommends buying in-season fruits and vegetables for the best prices; shopping at local farmers markets for fresh produce; purchasing whole poultry, fruits and vegetables and cutting them up yourself; and, when cooking dinner, making double portions and putting the extras in containers to eat for lunch the next day.

“Processed foods are shelf stable due to the additives that may include high sodium content, added sugar in the form of high-fructose corn syrup and fat in the form of hydrogenated oils,” Caudill says.

“All of these can lead to health issues including obesity, heart disease, diabetes and high blood pressure. As a registered dietitian, I am an advocate of knowing what you are putting into your body. Therefore, reading labels and being able to recognize all of the ingredients as actual foods is very important.”

The U.S. Department of Agriculture says there are more than 40 different kinds of nutrients in food, and they can be classified into seven major groups: carbohydrates, vitamins, minerals, dietary fiber, water, proteins and fats.

Spencer says a misconception that many people have about fat is that it’s all bad. That’s just not true, she says.

“There are lots of good fats,” Spencer says. “Avocados and nuts have wonderful fats that our bodies need. Our brains are about 70% fat, and if you’re not eating enough of the right kind of fat, then your brain isn’t operating at an optimal level.”

Cary Nosler says the only oil he adds to his meals is extra-virgin olive oil. Better known to Sacramentans as Captain Carrot, Nosler was a mainstay on the Sacramento airwaves, first as a DJ at KZAP and then as a health and fitness expert, where he got his moniker. Now 78, Nosler lives in Pasadena on a working farm—an urban farmstead, he calls it.

He says his steamer is his most important and most used kitchen tool. He says he’s no longer a vegetarian because his body needs protein and its amino acids as he ages, and they are hard to come by in sufficient amounts when you’re eating only, well, carrots. His sons treated him to a filet mignon dinner for Father’s Day, and he chowed down. But lighter fare is the norm for Nosler, who doesn’t look like he’s pushing 80.

“I just cooked in the steamer some Swiss chard, chicken thighs, some tempeh and jicama,” Nosler says. “Tempeh is fermented soy beans and plays a great role in gut health. It’s a pro- and pre-biotic. Jicama is a resistant starch and goes straight to the colon. I’ll season all that with some EVOO, and maybe a dash of apple cider vinegar, and it’s delicious.”

Nosler says he weight trains four times a week. Lifting weights and getting his daily requirement of protein helps him keep muscle mass and good bone density. He says that there’s long been a myth that older people shouldn’t lift weights. It’s the exact opposite, he says.

“In older people, our bodies start to cannibalize our bones and muscle tissue. So we have to combat that or we start to waste away, lose coordination and suffer falls,” Nosler says. “We have to weight train to maintain function. I can’t stress this enough.”

The medical term for the loss of muscle mass as we age is sarcopenia. The National Center for Biotechnology Information reports that beginning as early as the fourth decade of life, skeletal muscle mass and skeletal muscle strength decline in a linear fashion, with as much as 50% of mass lost by age 80.

Muscle mass accounts for up to 60% of total body mass, so any changes to this important, metabolically active tissue, the report continues, can have profound consequences on the older adult. Those consequences of sarcopenia include loss of function, acute and chronic disease states, increased insulin resistance, fatigue, falls and, yes, mortality. Studies have shown that weight training for older women is even more important and can combat a number of chronic ailments, including arthritis.

Nosler says these bits of nutrition and health hints are settled science. That’s not always the case with other health and nutrition schools of thought. Nosler references the recent medical debates on the virtues of eating eggs, ditching all fats from diets and carbohydrates.

“It can get confusing,” Nosler says. “Science always needs validation from within and I still get studies sent to me every day. I see ascending research in the benefits of vitamin D, for instance, which became especially important during the COVID lockdown. Vitamin D still remains one of the most underutilized vitamins around. Well, it’s actually a hormone and not a vitamin.”

Vitamin D is important for people of all ages, but especially for older adults, Nosler says. Vitamin D is required to help absorb calcium from the gut into the bloodstream, where it helps create bone density. It’s mostly produced in the skin when sunlight hits it. We absorb about 10% of our daily vitamin D requirement from healthy foods, the USDA reports.

“Most people aren’t getting enough vitamin D,” Caudill agrees. “Our bodies are so complex that calories alone or exercise alone does not determine our health and body weight. There are many things that play a role in our health, including calorie and protein content. Are we getting enough overall nutrients? What’s the state of our gut health, meaning are you pooping normally? And there’s always are you moving and exercising daily? The current recommendations are that we get 150 minutes of exercise a week, minimum. That would be about 20 minutes a day. Go on a walk, do yoga or stretch at home. Getting in a daily routine is more important than the intensity to start.”

Exercise, coupled with smart choices about nutrition, will lead to healthier outcomes no matter your age.

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Healthy habits

5 Daily Habits That Personal Trainers Say Can Help You Stay Healthy and Active – Well+Good

The saying “genetics loads the gun, but lifestyle pulls the trigger” may sound cliché. But there’s a powerful truth behind it: Our daily habits have an enormous impact on our health and vitality. And those actions and decisions compound over time—for better or worse.

Embracing new daily rituals can help you have more energy and set the stage for a long, healthy life. But to set yourself up for success, you need to start by first creating a plan.

“Maintaining healthy habits can be challenging at times—life will throw us many curveballs throughout the day,” says Sarah Pope, a certified personal trainer at Life Time. “When you plan what you need to accomplish, you’re more likely to stick to it.”

So whether you’re kickstarting a new fitness regimen, looking to get healthier overall, or searching for ways to keep active when you’re busy, these five daily habits recommended by personal trainers will help you reach your goals.

Five healthy daily habits personal trainers want you to try

1. Schedule your workouts, but remain flexible

The verdict is in: A mountain of science-backed evidence shows that regular exercise will significantly extend your healthspan. For example, a 2018 study concluded that lifelong exercise promotes longevity by delaying the onset of 40 chronic diseases.

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But on hectic days, finding time to work out is easier said than done. Creating a fitness schedule in advance, similar to adding meetings to your calendar, can make you more likely to squeeze in some daily movement, no matter the circumstances.

“Schedule workouts during time slots that you know will work, whether you need to create a new schedule each week or more often to accommodate your other obligations,” says Nicole Davis, a certified personal trainer with Garage Gym Reviews. “If you miss a session or your schedule changes, keep in mind that flexibility within your plan is key to staying positive and seeing it through in the long run.”

2. Get outside every day

Rain or shine, spending time outdoors can work wonders for your physical and mental well-being. Research shows that outdoor physical activity boosts your health and mood more than doing the same thing indoors. Plus, you get some of that highly sought-after vitamin D, which is crucial for good health.

Megan Roup, a certified personal trainer with The Sculpt Society, tells Well+Good, “I work from home, so it’s important for me to start my day with a little sun on my face and a walk around the block. It helps to wake up your entire body and get your brain working for the day.”

3. Start your day on the right note

Mornings are a sacred time that sets the tone for your entire day. According to a 2016 study published in Sleep Science, implementing healthy daily habits first thing after you wake up can improve your mental health and well-being, setting you up for success.

“Start your days with honoring yourself, your body, and, most importantly, what you have control over,” advises Pope. “Whether it’s meditation, yoga, running, or strength training, I strongly suggest to all my clients to get their workouts completed first thing in the morning, regardless if they’re morning people or not.”

4. Make healthy foods the easy option

“Prepare healthy meals ahead of time,” says Davis. “Even if you don’t have time to cook a week of meals, at least preparing some snacks or a few of your meals can help you stay on track.”

If you don’t have healthy food readily available, you’re much more likely to grab something less than nutritious when you’re hungry—and then get hit with that dreaded energy crash. Pope says, “For me, viewing food as fuel means eating for your lifestyle, preparing for your fitness goals, or simply knowing that what you consume can make or break your energy for that entire day.”

5. Make sleep a top priority

A good night’s rest isn’t just critical for feeling alert and focused. It’s also essential to optimize your physical fitness and get the most out of your workouts by helping your body rest and repair. Even if you’re consistently working out with intensity, it could all be for naught if you’re not getting enough sleep.

“Your body needs ample sleep to recover from day-to-day stresses like work and exercise,” says Davis. “If you struggle to keep a solid sleep schedule, try to plan and set a target bedtime that works with your other responsibilities.”

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Healthy habits Weightlifting

Guide to a healthy skincare routine for your baby – The Daily Star

A baby’s skin is more sensitive than that of a grown-up, as they are more prone to conditions like dry skin or rashes. That is why special attention is a must when you are taking care of your growing baby, as healthy skin keeps them away from many associated diseases. With winter knocking at our doors, here are some ideal skincare routines for your little one. 

Use moisturisers frequently

We lose water from our skin fast. What is more alarming is that babies loses water at a faster rate than adults. This is a cause for concern as the chilly winter makes it challenging in taking care of a baby’s skin. To prevent this excessive loss, it is best to always use quality products like lotions or baby oils, as they help to protect against dry skin. It’s also a very important routine as your baby will reap the benefits of moisturising as they grow up. 

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Give special care to ears, eyes, and nose

Your baby’s skin around the ears, eyes, and nose is very delicate, so always use extra precaution and attention when tending to them. Clean the outside of the ears gently with soft cotton buds, but be careful to never push a bud into the ear canal! Use moist cotton pads to clear the nose and to keep the skin fresh. Again, use a soft cotton pad to wipe the insides of the eyes very gently. 

Cut the nails regularly

We know your little one loves to scratch anything they get their hands onto. This can be very problematic as when their nails are long, germs accumulate and spread infections to the skin when they scratch themselves. That’s why always pay extra attention to the length of their nails and make sure to cut them with clippers when they get too long. A good time to cut their nails is after a bath as the nails are very soft at that time. In addition, use baby nail clippers and a magnifier to see exactly how much you need to cut. 

Maintaining nice hair

A baby’s hair is thinner and much more delicate than adult hair. So, when you are bathing your little one, always be sure to use a shampoo that has been tested dermatologically and is recommended by paediatricians, so that your baby’s hair will be healthy. Good hair maintenance should not stop when your child grows up either as hair continues to develop until the age of 12. Always use quality shampoo and other hair care products like oil that is specially designed for children. 

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Healthy habits Weightlifting

7 ‘healthy’ habits that may be stalling your weight loss goals, according to a dietitian – Yahoo News

Your diet habits may not be as healthy or as helpful as you think.Carol Yepes/Getty Images

  • Some diet habits seem healthy but may be unhelpful for weight loss, a dietitian said.

  • Common strategies like cutting out junk food, drinking green juice, and having protein shakes can backfire.

  • Trying to speed up weight loss with fasting, fitness challenges, or diet foods can do more harm than good.

Some habits that seem healthy could be disrupting your weight loss efforts, and may not be as good for you as you think, according to a registered dietitian.

Popular dieting strategies that promise fast weight loss results could leave you feeling frustrated and deprived instead, said Jaclyn London, registered dietitian and author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great About Your Body.

“There’s no guarantee with the science of weight loss. As dietitians, our whole practice is about finding what works for an individual,” she said.

She said you should be skeptical of common dieting habits that seem healthy but could be detrimental to your weight loss and wellbeing, including fasting, juice cleanses, diet foods, and excessive restrictions. While some people may have weight-loss success after making dramatic changes, it’s better for long-term health to focus on consistency and small, sustainable tweaks to your current habits, London said.

A diet ‘jump start’ or challenge is rarely a good idea.

You may want to go all-in on a diet or fitness challenge to lose weight but slow, steady changes can be a better bet.d3sign/Getty Images

One of the most pervasive mistakes people make with weight loss is trying to rush into it with a complete lifestyle overhaul, London said.

“It’s eliminating healthy habits and prioritizing weight loss at all costs,” she said.

It may be branded as a “kick start” or “jump start” to weight loss, or framed as a challenge to last a certain number of days, like the “75 Hard” trend.

But anything that promises fast results through an extreme routine is likely to end in frustration, according to London.

The reality is that weight loss takes time — while you may white-knuckle your way through the challenge, you’re unlikely to have lasting results unless you look for smaller, sustainable changes to your routine.

“It’s about finding solutions in your current lifestyle that meet your needs but any kind of total restriction or overhaul almost always backfires. Consistency is key,” London said.

 

Skipping meals to ‘save’ calories can backfire.

Fasting has caught on as a healthy diet and weight loss trend, but it may not work for everyone.Crystal Cox/Business Insider

Skipping meals to cut calories is a common dieting pitfall that can actually cause you to eat more than you would otherwise, according to London.

“Many of us grew up in this indoctrinated mindset of restricting to ‘save up’ for later in the day. It always tends to backfire and we end up in a restrict and binge cycle,” she said.

Similarly, a popular recent diet trend called intermittent fasting involves eating during a certain period of time during the day. While proponents say fasting can boost weight loss and improve health, research is mixed. Some studies have found it can be successful for weight loss, while other evidence suggests it’s no better than comparable diets and could have side effects like muscle loss.

London said it can be risky to leave yourself hungry throughout the day in an effort to cut calories, because you may just eat more at the next meal.

“I don’t recommend fasting for anyone, especially for people looking to lose weight,” she said. “Eating consistently every four hours or so helps us stay on top of our hunger and satiety cues throughout the day and gives us the energy we need.”

 

 

 

 

 

Totally eliminating ‘unhealthy’ foods can be ineffective long-term.

It may be tempting to swear off dessert to lose weight, but it could derail your diet.Farknot_Architect/Getty Images

Another well-meaning but misguided diet strategy is trying to completely eliminate so-called “unhealthy” foods like sweets, snacks, and processed food, according to London.

“Cutting anything out is only going to have the effect of making you want that thing more,” she said.

Too much processed food can be lead to health issues and weight gain, so it it can be helpful to reduce foods that are high in calories, sugars, and fats.

Continuing to enjoy them in small portions helps make sure you can stick to your diet over time, though.

“Having treats is really important to keep into any eating pattern. Give yourself permission to enjoy every single bite,” London said.

There’s also no need to stress over one indulgent “cheat meal” or day. Making progress toward a weight loss goal is about consistency, according to London.

“No single meal or snack can make or break you, not going to change the number on the scale or derail your diet,” she said.

 

Opting for diet versions of your favorite foods can do more harm than good.

Diet versions of your favorite treats may be deceptive.Joos Mind/Getty Images

When you’re craving a sweet treat on a diet, it’s best to aim for the real thing, according to London — processed diet foods like keto cookies, sugar-free candy, or low-fat anything may be unlikely to satisfy.

“You want to distinguish between food you like to eat and food marketing claims. Often, it’s taking out the thing that made the food great in the first place,” she said.

As a result, you may end up eating more of an unsatisfying snack, and enjoy it less, than if you just indulged in a bit of what you’re actually craving, she said.

Opting for whole foods, even if they’re higher in calories, may make it easier to lose weight than processed alternatives, nutrition writer Mark Schatzker previously told Insider.

 

Too much focus on eating less can lead to cravings.

Only thinking about what you can’t eat can make it difficult to enjoy your meals and stick to healthy habits long-term.TeoLazarev/Getty Images

While common dieting wisdom suggests losing weight is about eating less, London said a restrictive approach can leave you hungry, cranky, and less likely to stick to it.

Instead, a simple mindset shift of swapping in different foods can help you avoid feeling deprived, she said. Rather than reducing, prioritize adding healthy ingredients to your meals and snacks, especially things like leafy greens that add a high volume of food with few calories.

“Think about ‘more’ — more produce, more fruit,” London said. “The more you can think about including, the more satisfying your meals can be.”

Whole foods in your diet can help increase the nutrients and fiber you consume, leaving you more likely to feel full and stick to a diet, evidence suggests.

 

Overdoing it on protein supplements might derail your diet.

Protein is an essential nutrient for satiety and muscular growth, but you can have too much of it.stevecoleimages/Getty Images

Protein, an essential macronutrient, is a popular diet ingredient because it can help reduce hunger, but you can have too much of a good thing, according to London.

It’s true that getting more whole-food sources of protein like lean meats, seafood, and legumes can help you feel more satisfied after eating and help you plan healthy meals.

“Just the simple mindset shift of including more protein and fiber at every meal can have benefits,” London said.

However, high-protein diets often rely on shakes, powders, or snacks. Processed protein sources can be problematic because supplements are poorly regulated, and you may not know what you’re getting. Some protein products are high in added sugars, packing in extra calories, or can have sugar alcohol that may cause digestive issues, London said.

You can also have too much protein, taking in excess calories without any additional benefit.

“If you take in more protein than you need, your body is just going to excrete it,” London said.

Protein products may also be branded as muscle-building, but you also need to do strength training in order to gain muscle, evidence shows.

“The wishful thinking is that just by eating a protein bar or protein cookie then poof, you’ve got lean muscles, but it doesn’t work that way,” registered dietitian Angie Asche previously told Insider.

Juice or smoothie diets can lead to more calories and fewer nutrients

Popular juicing cleanses may eliminate some of the healthier parts of fruits and veggies and increase the sugar and calories you consume.Prostock-Studio/Getty Images

The juice cleanse is a popular celebrity weight loss fad, but it can leave you feeling hungrier and slow down your weight loss at the same time, London said.

Juicing fruit and vegetables removes the fiber, a type of indigestible carbohydrate which is linked to benefits like more fullness after eating, better gut health, lower blood sugar, and reduced risk of chronic illnesses.

“Juicing takes out the things that make food satisfying and breaks them down to glucose [sugar],” London said. “And you’re not chewing, you’re ultimately taking in more calories that you would otherwise.”

Many liquid diets are also branded as a detox or “cleanse” to help eliminate toxins, but London said that’s untrue.

“It can feel really attractive, like you’re doing something really good for yourself, but if you have a functioning liver, kidney, you’re already doing it,” she said.

Read the original article on Insider

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Healthy habits Weightlifting

The First Step to Creating Healthy Habits Is Smaller Than You Think – Entrepreneur

Opinions expressed by Entrepreneur contributors are their own.

We all know someone who wakes up at 4 a.m. daily and runs 10 miles. At the end of the day, they cook dinner for their family and read to their children for an hour. We watch their lives from afar, scratching our heads, thinking, “I could never have that much discipline.”

Most people want to be healthier — to form deep relationships, do well in their job and live a balanced life — but when they look at everything they’d have to change to do so, they become overwhelmed. They don’t know where to start, so they don’t start at all.

We cannot allow our brains to talk us out of changing our lives simply because the path from where we are now to where we want to seems unfathomably long. So how do we break through these limiting beliefs and take that first step toward healthier habits?

I’ll give you a hint: the first step is much smaller than you might think.

Related: Habits You Need to Develop for Greater Productivity

What we consume is what we become

Whether it is the conversations we have with friends, the television we watch, or the books we read, what we allow into our mind’s orbit subconsciously seeps into our day-to-day lives. And while we can’t always change our immediate circumstances — perhaps you work long hours or have young children to care for — we can adjust the content we consume.

One of the most sure-fire ways to integrate healthy habits into our lives is to read about them. Reading improves our health and leadership skills, and it is one of the first habits I began to incorporate into my day when I decided I wanted to live a healthier life.

I started by reading for five minutes each morning. As I continued to read, including more books about mindset and healthy habits, this time stretched to fill longer and longer periods. Now, I usually read an hour every morning and have completed over a dozen books this year. I am amazed how this one small habit ballooned into daily practice. Furthermore, many of the books I’ve read have become the bedrock from which the rest of my self-development has blossomed — namely, Atomic Habits by James Clear and Tiny Habits by BJ Fogg. These books completely transformed the way I think about habits in my daily life, enabling me to examine the negative thought patterns I had once accepted and learn new techniques to reframe limiting beliefs, break down old habits, and build new ones.

Related: How to Make Exercise an Unbreakable Habit

The snowball effect

If we were each to wake up tomorrow and try to become the person who gets up at 4 a.m. every morning and runs 10 miles, we would likely fail. A healthier lifestyle is not created in one fell swoop; rather, it is built by each of the tiny, accomplishable habits we begin to incorporate daily.

For example, I hate making the bed — I think it is a waste of time, and our bed has too many pillows. However, after I read Tiny Habits, I decided to experiment, asking myself, “What is the simplest action I can commit to when it comes to making the bed?” Each morning, I decided to take one pillow off the bed. Since making that commitment, I made my bed almost every morning for weeks, until a recent trip. After the trip, I fell out of the habit, and now I am restarting the pillow habit again.

So how can one tiny commitment lead to me completing an activity I used to abhor? Momentum. Once I took off one pillow, I realized that I might as well remove the other six pillows. After I removed the six pillows, I noticed I only needed to straighten the blankets to complete making the bed. I plopped the pillows back in place, and suddenly, the bed was made two minutes after I began. Starting small and proving to yourself that you can succeed is a huge factor.

One tiny commitment can snowball to create a daily habit, quickly spreading into other positive habits.

Doing something successfully once, like moving one pillow off the bed, increases your motivation to do it again and embark on other habits that give you the same reward. Our habits grow and multiply with each small commitment we make, and, in time, we find ourselves living the life of one of those “self-disciplined” people we used to watch with envy.

Related: Change Doesn’t Happen in a Day. That’s Why Consistency Is Key.

Where to begin

The hardest part of making any change is finding the willpower to begin. To take action, we need a clear framework that does not rely solely on willpower to propel us forward.

  1. Take ownership. Get clear on your goals and pinpoint the habits that are not leading you toward achieving them.
  2. Craft your vision. Visualize what your life would look like in a perfect world. Create a plan to move you closer to this vision and share it with a friend for accountability.
  3. Commit to one step. Look at your plan and determine the smallest possible step you can commit to completing daily. As you build self-efficacy by completing the lower-level tasks, you will increase your motivation to achieve larger goals.

Healthy habits begin in our minds

Before taking action toward a healthier life, we must free ourselves from the limiting beliefs that keep us stuck. Allow yourself to dream of the type of life you want, free from the constraints of what your mind tells you you “can’t do.”

Don’t panic if your vision of the “perfect” day does not become an immediate reality or if there are bumps in the road. A short-term failure only signals that you need to adjust your approach, not that you need to give up entirely. Remember: A healthier life is not born out of a single run through the park, and it is not destroyed by a single setback either — it is in every action we take, no matter how big or small, that moves us one inch closer to our goals.

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Healthy habits Weightlifting

3 Life-Changing Habits Health Experts Say You Should Follow For A Longer Life – SheFinds

Even with all the advancements of modern medicine and technology, the unfortunate truth is that none of us will live forever. We can, however, make healthy decisions that will allow us to lead the longest lives possible by decreasing our risk of chronic disease and improving our quality of life. In fact, there are several habits health experts swear by when it comes to increasing life longevity—and they may be simpler than you think.

To learn more about how to lead our healthiest, longest lives, we spoke to experts Dr. Ellen Albertson, PhD, RDN, NBC-HWC and Ashlee Welter, Registered Dietitian Nutritionist. They told us that ample rest, exercise, and positive thinking are key. Read on for all of their insight!

 

 

 

 

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1. Get 7-9 Hours Of Sleep Every Night

Sleep doesn’t only impact your energy levels. As it turns out, getting enough rest is integral to practically every aspect of our health. As Albertson notes, “Sleep is essential and impacts us  physically and mentally.” She explains that ensuring you get 7-9 hours of sleep every night can help to boost your immune system and metabolism, lose or maintain weight, and even lower your risk of serious disease—which means that prioritizing a healthy sleep schedule is one of the best things you can do to make sure you live as long as possible.

2. Exercise Daily

Getting enough exercise every day is important for so many reasons—it’s not just for those of us who are trying to shed a few pounds! Finding a way to move around each day can do wonders for your wellbeing. Welter points out that “exercise can impact your brain health, help with weight loss, and strength your bones and muscles,” allowing you to stay fit and healthy for years and years to come. If you think you don’t have the time to exercise, she offers some advice. “Break it up into increments,” she recommends. “For example, go for a 10 minute walk 3 times a day. Sneak in exercise other ways, such as taking a walk during your child’s soccer practice, parking far away at the grocery store or by walking as you talk on the phone.” Perfect!

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2. Maintain A Positive Mindset—Especially Around Aging

It’s time to let go of your anxieties about aging and embrace it with open arms! As it turns out, maintaining a positive mindset about the process can actually help you live longer. “Studies show that how you view aging and your overall life impacts longevity,” Albertson tells us. “One study published in the Proceedings of the National Academy of Sciences (PNAS) found that positive thinking can increase the chances of living to 85 plus and help you live 11-15% longer.” Who knew?! This is all thanks to our powerful body-mind connection. Plus, when you’re welcoming the future, you’re better able to plan for it and make healthy choices for yourself. “Staying positive helps you make better life decisions and stay focused on long term goals,” Albertson says. But it isn’t just that; positivity can also impact your physical health. “While negativity can weaken the immune system, positivity can strengthen it and also help you fight stress which is at the root of inflammation and many diseases associated with aging,” she concludes. 

Overall, the best way to live longer is to follow many of the healthy habits we already know to be worthwhile: prioritize a balanced diet, keep your fitness in check, make sure you get enough rest, and don’t let your mental health fade into the background. As long as you’re making healthy choices that help your body and brain function to the best of their abilities, you’ll be on track for a long, fulfilling life.