Healthy Skin Is Happy Skin

Your skin bears a lot of stress considering it protects your body from the outside world and everything in it. Give back to your skin by protecting it from the wear and tear of the environment. Here are five tips to healthy skin:

1. Protect Yourself

Use sunscreen with an SPF of at least 15 and apply generously. If you’re headed somewhere warm this winter, be sure to reapply after each dip in the water. Check the expiration on that old tube of sunscreen; most sunscreens are designed to remain at original strength for three years. And don’t be fooled by the cold winter air; sunscreen should still be applied in the cooler months. For daily use, try a moisturizer with SPF to maintain the moisture of your skin while protecting it.

2. Go Lukewarm with Water

With the cold winter air settling in, resist the urge to turn shower water on hot. Hot water may feel relaxing, but it can remove natural oils from your skin, leaving you with dry, patchy skin. Instead, opt for lukewarm water. When drying off, gently pat your skin with a towel to leave it slightly damp; your skin will absorb the extra moisture and re-hydrate.

3. Treat Your Skin Gently

The daily routine of cleansing and shaving can take a toll on your skin. Be gentle by limiting bath time, avoiding strong soaps, shaving carefully and moisturizing daily.

4. Eat a Healthy Diet
Eating nutrient-dense foods will help you look and feel your best. Stick to fruits, vegetables, whole grains, healthy fats and lean proteins to improve your skin inside and out. Evidence suggests that diets high in Vitamin C and low in saturated fat and refined carbohydrates are associated with younger looking skin. Eating water-rich foods will help prevent dry, cracked skin.

5. Manage Your Stress
High levels of stress can irritate your skin and trigger breakouts or other skin issues. Chronic stress increases the hormone cortisol, which damages skin’s ability to hold on to water and can damage collagen and elastin, the protein fibers that keep your skin smooth. By taking small steps to manage your stress, you can keep your skin healthy and stress-free too.

Bottom Line: Skin is our largest barrier against infection, so don’t forget to take good care of it. Techniques such as managing stress, eating a balanced diet, staying moisturized and using sunscreen can help keep this important protective barrier strong and healthy.

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Stick to Your Resolutions

Every year when January rolls around, roughly one in three Americans resolve to better themselves in some way. Unfortunately, a much smaller percentage of people actually make good on those resolutions. In fact, only about 46 percent of people are still on target with their resolutions six months later. Try these tips to keep you motivated. 

1. Clearly define your goals. Many people make big goals in the spirit of New Year’s, but the key is to make goals that are specific, measurable, achievable, relevant and time-bound. The first step to behavior change is to clearly understand what “it” is.

2. Track your progress. Measurements of your progress will be a source of motivation as you reflect on where you started and where you are. They can also help you identify plateaus so you can adjust your efforts if needed.

3. Have patience. Make sure your goals are realistic and realize that progress is never linear. Making lasting changes takes time. 

4. Publicize your goals to friends and family. Announcing your resolutions and getting the support of those close to you increases the odds of achieving your goals. 

5. Put it on your schedule. Make your goals a priority and schedule them on your calendar. If fitness is your goal, schedule your workouts. It you want to de-clutter and reorganize, schedule clean out time. Think of these time blocks as important appointments. 

6. Stop “all or nothing” thinking. The difference between doing something rather than nothing is huge. Any effort towards your goal is better than no effort. 

Bottom Line: As you make your resolutions for 2017, remember to put a plan in place to help you achieve your goals. While it is great to make big goals for yourself, remember to celebrate the small victories along the way. Here’s to a happy and healthy New Year!

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Stop the Stress!

Let’s face it, stress is inevitable. Whether it is work related, social or financial, symptoms of stress can arise and linger depending on how you manage your stressors. Stress may be unavoidable, but that doesn’t mean it is unmanageable. Check out these top ten evidence-based tips for managing and reducing stress.

1. Listen to music. Feeling overwhelmed? Turn on some calming music to help you relax and unwind. Calming music can help to lower blood pressure and positively affect our brain by reducing the production of cortisol, a stress-induced hormone. Don’t be afraid to try different genres of music to promote relaxation. While classical music may not be your first choice, it may be worth selecting when you need the most calming music.

2. Call a friend. In our tech-savvy world, we are more likely to shoot someone a text than call to have a conversation. Instead of typing out your worries, take a break and call a friend or family member to talk about the issue. Good relationships with friends or family are essential to cope with every day stress.

3. Talk yourself through it. Speaking the words out loud can put the issue into perspective. Tell yourself why you’re stressed out and talk yourself through how you are going to forge ahead and overcome the problem. You may find that the issue is not as big as it seems.

4. Eat right. Comfort foods get their name for a reason. When stressed, salty, sugary or fatty foods calm the sensory portion of our brain temporarily. However, this sense of calm is fleeting and will soon be replaced with whatever emotion you were truly feeling. If you’re hungry, grab a snack with high levels of omega-3s, such as almond butter with an apple or tuna with crackers. Foods with high levels of omega-3 fatty acids have been shown to reduce stress symptoms.

5. Laugh it off. Laughter releases endorphins that improve mood and decrease the stress-inducing hormones cortisol and adrenaline. Laughter tricks the nervous system into making you happy. When you’re feeling overwhelmed, make time to chat with your coworkers and have a laugh. Time to socialize is often last on the priority list during crunch time, but it may help promote a calmer, clearer mind.

6. Drink tea. Instead of coffee or energy drinks that contain high doses of caffeine, try green tea. We often reach for a second (or third) cup of joe in an effort to stay alert or focused, but too much caffeine can actually lead to feelings of nervousness, ruining your concentration. Green tea has less caffeine than coffee and black tea. It also contains antioxidants that may help reduce your stress levels.

7. Be mindful. We tend to seek immediate relief with stress, but to keep stress under control, it’s imperative to consider long-term methods. The concept of mindfulness is a part of meditative and somatic approaches to improve mental health. There are a wide variety of resources for practicing mindfulness available online and in bookstores.

8. Break a sweat. Exercise doesn’t have to be intense cardio or power lifting; a short walk will do the trick. With exercise, endorphins are released that improve your mood almost instantaneously.

9. Sleep more, sleep better. Sleep deprivation disrupts the balance of your brain and body. Improving your quality of sleep may be what you need to control your stress.

10. Breathe easy. “Take a deep breath” may be the best advice to ease up your stress. Deep breathing oxygenates your blood and helps center your body and mind.

The Bottom Line: Stress is a natural occurrence in life, but shouldn’t be ignored. The pressure of chronic stress can lead to serious physical and mental health problems -- so make stress-reduction a priority. Prioritize your mental and emotional health by focusing on small steps you can take to avoid chronic stress and the many health implications associated with it.

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Foods to Fuel for Any Situation

As health professionals, we are often asked, “What is the number one food I should eat for my health?” If only it were that easy! Our answer varies depending on a number of factors, including lifestyle, individual preferences and setting. Take a look at our food recommendations for common situations below.

Pump up pre-workout. A light snack with water is the best way to fuel your workout without weighing you down. Yogurt with a few whole grain crackers, or pretzels with hummus before your workout will curb your hunger and help power you through. If you snack less than an hour before exercise, choose a quick digesting carbohydrate, such as a piece of fruit for a boost of energy.

Hitting the road. Opt for a meal that travels well and will sustain your hunger. Bringing food ensures you don’t need to spend money on processed items in a pinch. Pack a whole-wheat peanut butter and jelly sandwich with a banana, a hummus and veggie wrap, or dried fruit with nuts or dried edamame to snack on -- and don’t forget your water bottle.

Battling the sniffles. When you sense a cold coming on, some of the best foods to include are warm liquids and garlic. Liquids help to line mucus to ease and diminish a dry cough and keep you hydrated. Garlic has disease-fighting agents to help boost your immune system. A soup with garlic or onions will do the trick.

Dreaming of sleep. A grumbling stomach is sure to keep you up at night; so don’t ignore those hunger pangs before bed. A light snack will keep hunger at bay without disrupting your sleep. Combine carbohydrates and protein to create a snooze-worthy snack. Carbohydrates increase serotonin levels and protein contains tryptophan-two hormones that promote better sleep. Greek yogurt with sliced banana, crackers with cottage cheese, whole grain cereal with skim milk, and turkey on whole wheat bread are all great bedtime snacks.

Speaking out loud. A high protein, low-fat meal is the way to sustain your stamina and keep nerves under control when speaking to a crowd. The power of protein from fish, chicken or beef paired with veggies or whole-grains will enhance concentration and keep you alert.

The Bottom Line: Certain foods can improve your body’s performance during various activities. Overall, stay healthy and ready for any situation by consuming a balanced diet with a variety of colors and food groups.

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Lighten Up Your Favorite Desserts

We all indulge in baked goods once in a while, especially around the holidays. The good news is that you do not have to be afraid to enjoy sweet treats in moderation. In fact, with a few simple substitutions, you can cut back on the unnecessary sugar and fat in your favorite baked goods recipes.

Fruit Purees
Fruit purees are most commonly used as fat substitutes for baking. Applesauce works well with most cake recipes, muffins and gingerbread and can replace up to half the fat in cookies. Mashed bananas or pureed peaches are delicious for those chocolate cakes, spiced cakes or muffins, while prune puree works best in a variety of desserts, including  spice cakes, muffins, scones, coffee cakes, crumb crusts, brownies and cookies. Modify your favorite recipes using about half as much fruit puree as the total amount of fat used in the recipe. For example, if the recipe calls for one cup of butter, use half a cup of fruit puree; you can always add more if the batter seems dry.

Vegetable Purees
Vegetable purees are a perfect solution to replace butter or oil in baking. Cooked mashed squash or sweet potatoes will replace half the fat and work best in muffins, quick breads, gingerbread, fruit cakes and other dense cakes – and vegetable purees are jam packed with additional vitamins and minerals. 

Soft Silken Tofu Puree
Tofu has a creamy texture and can be used in many types of desserts. You can replace half of the fat in a recipe such as brownies by using an equal amount of silken tofu puree. Silken tofu is also  an excellent substitute for cream cheese to make a lightened up cheesecake.
Bottom line: Don’t skip your favorite holiday treats this year, simply remember to enjoy in moderation If you love to bake sweet treats, try making simple ingredient swaps to create healthier versions of your favorite indulgences.

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Fuel Up on Protein Packed Snacks

When that feeling of hunger strikes, don’t ignore it! Whether it is mid-morning or mid-afternoon, the power of protein will give you that long-lasting energy to keep you satisfied throughout the day. Try these tasty, high-protein snacks as a healthy choice to boost your energy.

- The nut butter boats are the best. Add a serving of any nut butter -- almond, cashew or peanut -- to a few celery sticks and top them with whole almonds or raisins. 

- Go for the mixed nuts and trail mix. Choose from a variety of nuts, combine with dried fruit and even sprinkle in some dark chocolate to take with you wherever you go. 

- Add a variety of color to your diet with hummus dippers. Put a few tablespoons of your favorite hummus in a container, throw in a handful of vegetable sticks (carrots, celery, snow peas or peppers) and seal it up for a great on-the-go super snack.

- Greek yogurt and granola give you that extra stamina to keep at it. Greek yogurt provides plenty of protein and additional calcium for a wholesome snack.

Bottom line: Food is fuel, so make sure you aren’t running on empty. Each of these healthful snacks is a great way to provide meaningful nutrients to boost your metabolism and energy levels.

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3 Tips to Increase Wellness Program Participation

Getting employees to participate in wellness programs is more achievable with a well-structured program. A recent survey of 465 full-time employees from companies that currently offer a health, wellness and fitness program, evaluated the rapidly changing expectations of wellness program participants and the reasons why some employees do not participate. The results highlighted some intangible factors that drive participation.

Communicate Your Wellness Program Effectively
About 60 percent of nonparticipants indicated that while they have an interest in participating in wellness programs, they do not for a variety of reasons including a lack of information or awareness, inconvenience, unsupportive company culture, and trust and privacy concerns with their employer. Of all these barriers, 69 percent of nonparticipants said they simply weren’t aware their workplace had a wellness program.

Remove Barriers to Participation
Employers can overcome many of these obstacles. Nonparticipants specifically said they want to interact with their coworkers who share similar interests and health issues. However, 53 percent do not fully engage because of inconvenience and their employers’ lack of support for their participation. In other words, all management from the CEO to individual managers need to tell their employees it’s okay to take a break during the day to use the gym, go for a walk, or attend a wellness program on stress or weight management. Equally important is that these activities, programs and facilities are readily accessible.

Personalize Your Program
Both participants and nonparticipants agreed that wellness programs need to incorporate a personalized, one-on-one approach to support their specific health needs. Almost 75 percent of participants said this is an important part of program. As you develop your program, keep in mind that employees are looking for knowledgeable “live” experts — coaches, fitness professionals and registered dietitians — who are credible, accessible, and supportive of their unique needs.

Employers should take a strategic approach and start by keeping the end goals in mind. It’s vital to use multiple approaches and communication methods to reach workers, regardless of their geographical location. Lasting change takes time and requires engaging individuals where they need help (physical, social, emotional or financial) and ultimately developing personalized programs with the appropriate support. Provide hands-on help and establish a trustworthy connection at the individual level to guide employees to the right choices – it’s not enough to hand out activity trackers, such as a Fitbit, or rely solely on online information. Employees want a human touch. Select on-site staff who can engage the corporate culture, educate employees on a program’s effectiveness, and provide examples of participants who are “people like me” to serve as wellness champions. The power of wellness programs is that companies can help improve how employees go about their lives. Finding the most effective way to get there is the key to success.

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5 Ideas to Reduce Sick Time Absences

When employees take sick days some employers respond by tightening sick-day policies, requiring doctors' notes or tracking employees' activity on social media while they’re out of the office. A recent survey conducted by CareerBuilder of 3,100 employees, uncovered that many employees take sick days because they’re stressed out and sleep-deprived, not because they’re sick.

Employers can better manage employee sick days by reducing workplace stress and offering ways for employees to stay healthy and productive. Organizations that invest in employee health will see a dramatic decrease in the number of sick days. Use these five ideas to reduce absences related to sick time.

Identify the "overwhelmed employee." While one of the most obvious signs of employee burnout is an increase in absences, there may also be indications of less commitment to projects, avoidance of company events, and complaints and cynicism. Employers who look for these signs and identify those employees who are starting to disengage can consider the bigger picture – the company may need a culture overhaul to address a systemic problem.

Encourage transparency in the workplace. Employees want to be heard. Give employees a safe forum to admit when they are stressed and feel overextended. To create open communication, regularly conduct anonymous surveys to gauge how employees feel about workloads and levels of engagement and satisfaction. Encourage regularly scheduled meetings with leadership so employees can share ideas and concerns.

Set clear expectations. Employees want to know what’s expected of them. A 2015 Work Management Survey found that incorrect or missing information is a top stressor for employees and negatively affects job satisfaction and productivity, leaving employees frustrated.  Conversely, having unrealistic expectations is equally stressful. Employers should clearly define what "success" looks like for employees and develop meaningful goals that align with  employees' values, career aspirations and the company’s vision.

Create work-life balance. Be proactive in guiding employees to better lifestyle choices by establishing healthy work-life balance, offering flexible work options such as telecommuting or flextime, and promoting wellness programs that lead to healthier habits. Encourage employees to take regular breaks or step away from their desk for a few minutes so they can clear their head and stay focused and productive.

Measure employee performance. Using real-time performance data to track and manage employees' productivity can reduce stress. Productive discussions with employees gives them an idea of how they’re doing and how they can improve. Employees can then celebrate wins, which results in a motivated, engaged and happy workforce.

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The Truth About Oils

When considering food sources from “fats” we often think of butter, shortening and oils, which are made up of fatty acids. Fatty acids have specific chemical shapes that affect both how the fat performs in cooking and how the fat digests and impacts your health. Fats are classified as saturated, polyunsaturated or monounsaturated depending on the level of fatty acid that makes up most of the fat. The recommendations about the amount and type of fat you should include in your diet made a splash in the media in 2016. To clear up the confusion, we have broken down the details of each type of fat and explain their effects on your health.

Saturated fats
Sources: Butter, lard, shortening, coconut oil
Description: These fats are solid at room temperature.
Best uses: These fats are best used for baking pies, pastries, biscuits or cookies.
Effects on health: A diet high in saturated fat has been associated with higher cholesterol levels and increased risk for heart disease.

Polyunsaturated fats
Sources: Canola oil, sunflower oil, walnut oil
Description: These fats are always liquid, even in the fridge.
Best uses: These fats are extremely versatile and can be used for sautéing, roasting, baking or making salad dressing.
Effects on health: Unlike saturated fats, polyunsaturated fats may help improve cholesterol levels and reduce the risk for heart disease. Omega-6 and omega-3 fatty acids are another term to describe specific types of polyunsaturated oils. These oils have heart-health and anti-inflammatory benefits and are essential for good health.

Monounsaturated fats
Sources: Olive oil, peanut oil, sesame oil
Description: These fats are liquid at room temperature but become semi-solid in the fridge.
Best uses: These fats can be used to drizzle over steamed or sautéed vegetables or to make salad dressing.
Effects on health: When substituted for saturated fats, monounsaturated fats can help improve cholesterol levels and therefore reduce the risk for heart disease.

The Bottom Line: Although fats earned a poor reputation years ago, we now know that fats are not only important for our health, but they also promote satiety, which is key for weight loss and weight management. Choose polyunsaturated and monounsaturated fats such as olive and canola oils over saturated fats like butter and coconut oil. Stock your kitchen with a variety of oils. Our top three picks to keep in your pantry are extra-virgin olive oil, which is filled with antioxidants, canola oil for its exceedingly long shelf life and walnut oil to add extra omega-3 fatty acids in your diet.

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Tis the Season to Boost Your Activity Level

The holidays are filled with delicious feasts and scrumptious treats, along with that sense of laziness and relaxation that comes with vacation time. Keeping up with your daily exercise routine seems nearly impossible and somewhat useless when considering your gluttonous holiday diet.

With that said, just 30 minutes of activity each day can keep your weight under control, relieve holiday stress and make you feel better about yourself overall. Exercise doesn’t have to be exhausting to have a benefit -- and there are plenty of fun activities to keep you and your family active throughout the holidays.

Keep up your activity level by including your family and friends in fun daily activities like hiking, ice skating, snowshoeing, skiing or snowboarding. Even playing in the snow, making a snowman or snow angel, starting an old-fashioned snowball fight or backyard sledding are all lively activities to boost your energy and curb your holiday cravings. No time to get to the gym? Try these 25 at-home exercises that are simple yet effective.

Bottom line: The holidays are here and we all know working out can be put on the back burner when it comes to spending time with family and friends. Remember to keep a balance between your social activities and your physical health and well-being. Sneak in those fun, energizing activities, and of course, remember to enjoy yourself!

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Get Your ZZZ's

Sleep -- some people love it, some struggle with it, but we all need it! Even if you have mastered the food and exercise aspect of your health, if you aren’t getting enough quality sleep, your health is likely taking a beating.

When we look at all the neural, cellular and endocrine systems that benefit from sleep, it is no wonder that sleep deprivation can have detrimental effects on everything from our memory to our metabolism and, maybe most noticeably, our mood.

Unfortunately, an estimated one-third of our population suffers from chronic sleep deprivation (aka insomnia). Each generation seems to be getting less and less sleep, however, there is no indication that our needs have changed. This additional stress on the body can have an overall systemic response, leading to increased risk for diabetes, cardiac disease, obesity and overall decreased cognitive function.

Don’t despair. If you or someone you know struggles with sleep, there are small interventions you can utilize to improve this essential part of your health. Besides the conventional wisdom to limit caffeine, alcohol, exercise or large meals close to bedtime, try some of these tips to improve sleep habits:

1. Support your body’s natural rhythms: Keep your bedtime and wake-up time consistent as much as possible, and try to keep naps to 30 minutes or less.

2. Limit exposure to blue light: Put electronics away at least two hours before bed.

3. Don’t lie in bed awake: If more than 10 minutes have passed and you are still awake, get up and do something relaxing without bright lights.

4. Leave your worries behind: Use a journal or to-do list to write down those racing thoughts and forget about them until tomorrow.

5. Create a sleep-conducive environment: What do you prefer -- a cool, quiet, dark room; noise machine; or black out curtains?

6. Use your bedroom for sleep only: Remove any stimulating or anxiety-provoking activities from your room.

7. Choose food wisely: If you need a bedtime snack choose low-protein, healthy carbohydrates paired with dairy (or dairy alternative) to keep your blood sugar stable overnight. If you are very hungry before bed, this may be a sign you need more carbohydrates in your overall diet.

Bottom Line: Sleep is a necessity, not a luxury. Adequate sleep is an important part of overall wellness. Make getting seven to eight hours of sleep per night a priority to boost your mood and reduce your risk of chronic disease.

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Lunchboxes: Not Just for Kids

We often get questions about what to pack children for lunch, but what about packing lunches for adults? Are we just an afterthought? When we don’t plan, we’re left hungry, searching for any fast food that will bring our blood sugar levels up quickly. What’s the answer? The healthiest and most affordable option is to pack a lunch from home. Make it great with these eight tips:

1. Stay organized and well stocked. Keep your fridge, freezer and pantry fully stocked with healthy fruits and vegetables, yogurts, beans, hummus or guacamole, and whole wheat products (tortillas, sandwich thins, pitas, brown rice and barley). At the beginning of each week, try a new grain such as quinoa, wheat berries or farro. Challenge yourself to incorporate this grain in your lunches for the week.

2. Pack lunch the night before. Sure, you're exhausted from your day – we get it! But if you can muster ten more minutes, you’ll be thanking yourself when lunchtime rolls around. This way you aren’t rushing and making last-minute food choices in the morning.

3. Don’t be afraid to use leftovers or to repurpose them. If you have any leftovers from dinner, use them. Either pack leftovers as is, serve what is left over on a bed of salad greens (adding in some more veggies or grains) or wrap it in a whole-wheat tortilla or pita with your favorite spreads.

4. Aim to balance your lunch. Pack a meal with a lean protein (eggs, beans, chicken or shrimp), a whole grain, vegetables and fruits, and healthy fats like avocado and olive oil. This will ensure that you stay satiated and have energy to stay focused and productive during the day. Don’t forget to pack a healthy snack such as a piece of fruit with some nuts; cut up bell peppers, baby carrots or cherry tomatoes; or a yogurt with flaxseeds and chia seeds.

5. Make your lunch colorful! Challenge yourself to eat all of the colors of the rainbow in one day to get the most phytonutrients.

6. Find tips on social media. Instagram, Pinterest and food blogs often have great ideas.

7. Pack an ice pack. Remember to pack at least one ice pack to keep food safe.

8. Use containers that help portion-size lunch components and keep it fun. Great brands include Bentgo, EasyLunchBoxes, Yumbox and Fit & Fresh.

Bottom Line: Stick to your budget and health goals by packing your lunch at home. With a little planning, you can have a delicious and nutritious lunch that will keep you energized throughout the afternoon.

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