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well·ness \wel-n s\–noun
1. an interactive process of becoming aware of and practicing strategies to create a more successful and balanced lifestyle.
2. the quality or state of being in good physical, mental and emotional health, especially concerning balance.
Wellness is much more than merely physical health, exercise or nutrition. It’s creating a balance in your life which incorporates the eight essentials of wellness.
Check out all the resources available through Journey...which can help you with the EIGHT ESSENTIALS OF WELLNESS!!
Physical wellness is usually the first dimension of wellness we all think about. It involves eating healthy, exercising the proper amount, and getting enough sleep.
Participating in Journey….the MITW Employee Wellness Plan will challenge you to work towards your personal physical wellness goals.
Financial wellness is about feeling comfortable and secure with your financial situation. According to the American Psychological Association, 72% of Americans are stressed over money. The problem is that research shows that most people aren’t knowledgeable enough about money management.
Zebit gives you free access to financial wellness information and education. Zebit can help reduce your financial stress by showing you how to create a budget, set and reach your savings goals and learn the basics of financial wellness.
Social wellness is about developing a support network and a sense of belonging. Attend social events, join volunteer groups, attend community-wide events, get out into the community and build connections with those around you.
Environmental wellness involves connecting with the world environment as well as your immediate environment. Examine your work environment where you spend many hours of your day. Create a stimulating environment at work and home. Big windows to let in natural lighting, live plants around, and even pleasant smells and noises can help you feel comfortable and happy in your immediate environment. Using eco-friendly products and recycling can help you feel connected to the world environment.
Occupational, or career, wellness is about feeling a sense of achievement and stimulation in a job. Focus on creating an environment that challenges you, stimulates you, and makes you feel accomplished. Talk with your supervisor about what you’d like to get from your job and how you can improve your personal satisfaction from it – then work on implementing those ideas.
STAR 12 offers over 800 webinars to help you expand your knowledge and improve your occupational wellness.
Intellectual wellness is about expanding your knowledge and skills and indulging in creativity. A simple way to do this can be as simple as doing Sudoku and crossword puzzles. Participate in classes, workshops, or groups for cooking, art, music, sports, and other stimulating activities.
Emotional wellness deals with coping with your internal emotions as well as building satisfying relationships. One way to help employees cope is by providing a therapist they can talk to if needed. Another idea is to offer yoga classes since yoga has been shown to help people cope with emotions and personal struggles like depression and bipolar disorder.
myStrength will give you and your family the tools to build healthy habits for sustained mental health and emotional wellness. myStrength supports the whole person, mind, body and spirit, with resources and programs based on the user's personal profile and wellness assessment results.
Spiritual wellness is about finding a sense of purpose in life and defining and living by personal values. People often find spiritual wellness through religion but you don’t have to be religious to be spiritual. One way to practice spiritual wellness is through mindfulness. Yoga and other mind-exercising wellness programs can help, too.
Turn up your body's fat burn with these healthy foods. Your metabolism is partly ruled by genetics, but you can rev it up naturally by eating right. Fill up on the following nine foods to increase your body's fat-burning power.
1. Egg Whites
Egg whites are rich in branched-chain amino acids, which keep your metabolism stoked, says Chicago nutritionist David Grotto, RDN. Eggs are also loaded with protein and vitamin D.
2. Lean Meat
Lean meat is full or iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal.
If you're even mildly dehyrdrated, your metabolism may slow down, says Scott Isaacs, MD, clinical instructor of medicine at the Emory University School of Medicine. TIP: Drink cold water, it forces your body to use more calories to warm it up.
4. Chili Peppers
Chili peppers contain capsaicin, a chemical compound that can kick metabolsim into higher gear, Dr. Isaacs says. He suggests adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.
A study published in Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee was 16% higher than that of those who drank decaf.
6. Green Tea
The brew contains a plant compound called EGCG, which promotes fat-burning, research suggests
Studies conducted by Michael Zemel, PhD, former director of The Nutrition Institute at the University of Tennessee, suggest that consuming calcium may help your body metabolize fat more efficiently. (Whole milk is best at this)
8. Whole Grains
Whole grains help your body burn more fat because they take extra effort to break down than processed grains like white bread and pasta. Whole foods that are rich in fiber, like brown rice and oatmeal, are your best bets.
About 20% of women are iron deficient, which is bad news for your waistline. Your body can't work as efficiently to burn calories when it's missing what it needs to work properly. One cup of lentils provides 35% of your daily iron needs.
Over the past few years, sugar seems to have become nutritionally “evil,” both in research and the media. Here are the latest sugar facts from a reliable source of science-based information: a registered dietitian.
The average American consumes 22 teaspoons of added sugar daily, which amounts to an extra 350 calories per day. The American Heart Association recommends limiting added sugar per day to less than 6 teaspoons (24 grams) for women and less than 9 teaspoons (36 grams) for men. These recommendations do not include natural sugars from fresh fruits and veggies.
It's not surprising we are over consuming, as sugar has over 33 different names on the ingredients label today. Most people are aware that cakes, cookies, sodas and juices are made up of sugar, but many processed foods, such as yogurts, breads, cereals, sauces and granola bars, also have added sugar. Some yogurts add as much sugar as a king size candy bar!
Why should we be concerned:
Science suggests a correlation between sugar and cardiovascular disease. However, a causal relationship is not the case as there are several underlying links between them. Multiple studies have demonstrated that a diet high in added sugars (glucose and fructose) triggers the liver to create fats or triglycerides for storage in the blood and body. Sugar intake also triggers the body to rapidly secrete insulin, which is a growth hormone associated with controlling blood sugar, and can increase weight. Lack of blood sugar control contributes to inflammation, thus impacting cardiovascular disease risk.
Some studies demonstrate that sugar intake from sugar sweetened beverages and other sources of added sugar increase LDL cholesterol in the blood. High blood pressure has also been linked with sugar intake, most likely as a result of increases in body weight and body mass index. More recent studies demonstrate changes within the gut bacteria following a high sugar diet can trigger inflammation and increase risk for heart disease.
What to watch for:
While products labeled 'low calorie,' 'low fat,' or even 'low sugar' may seem healthier for us, read the label to check the ingredients. Often times these products have other unhealthy ingredients added (like sugar) and we misguide ourselves into thinking we're eating healthier.
Some simple tips to guide your heart-healthy choices:
•Choose items that your great grandparents would recognize (like fresh fruits/vegetables)
•Eat foods with less than 5 ingredients
•Shop the outer edge of the grocery store, where you can find less processed foods
•Make a swap from a processed carbohydrate to a healthy fat; for example, snack on a handful of nuts and seeds instead of crackers to keep your heart healthy and strong!
Kerry Clifford, MS, RD, LDN Registered Dietitian
Ryan W. Miller
One in four high school teens who have used e-cigarettes have also tried a potentially dangerous new vaping method called “dripping” – dropping e-cigarette liquid directly onto the hot coils of the device to produce thicker, more flavorful smoke – a new study has found.
“Dripping,” which differs from normal e-cigarette use that slowly releases the liquid from a wick onto a hot atomizer, may expose users to higher levels of nicotine and to harmful non-nicotine toxins. Such as formaldehyde and acetaldehyde, which are known carcinogens.
64% of the surveyed teens said they dripped for the thicker smoke, 39% for the better flavor and 28% for the stronger throat hit or sensation, according to the study published in the journal Pediatrics.
“When people smoke cigarettes, they say they smoke it for, for lack of a better word, a tingling in the back of the throat,” says Suchitra Krishnan-Sarin, the study’s lead author and a Yale professor of psychiatry who studies substance abuse behaviors.
Electronic cigarettes are battery-operated devices that heat liquid and turn it into vapor – instead of smoke - which a person inhales. One of the primary concerns about e-cigarette use is increased exposure to nicotine, Krishnan-Sarin says. While not all e-cigarette products contain nicotine, those that do can contain varying levels. Dripping could expose teens to higher levels of the drug, the study reports.
“The teen brain has been shown especially sensitive to nicotine,” Krishnan-Sarin says.
As e-cigs have increased in popularity, so have alternative uses for the devices, such as smoke tricks and competitions. Krishnan-Sarin says a variety of vapor patterns can be produced with thicker clouds, such as “tornadoes and rings.”
Ray Story, CEO of the Tobacco Vapor Electronic Cigarette Association, says the segment of e-cig users who drip is just a sliver of users, and he discouraged people from turning to dripping as a vaping method.
“At the end of the day, I don’t think they serve any kind of purpose. It’s for monster clouds, and these individuals are manufacturing their own hardware,” Story says. “Many of them really don’t have the background or ability to really put these things together. It’s a lot of the ‘do-it-yourself’ type guys that are into this.”
In recent years, electronic smoking products have become increasingly popular among teenagers, some of whom may use an e-cigarette but would not otherwise try a tobacco product. The U.S. Food and Drug Administration announced in May 2016 that it would begin regulating all tobacco products made after February 2007, when the e-cigarettes industry began to grow. Nearly all e-cigarettes would need a separate application for approval, and their sale to minors banned.
Story called e-cigarettes an adult product but said he would rather see a teenager use an e-cigarette than a traditional cigarette. He said the industry does need rules and regulations, but he believes vaping can help combat conventional tobacco use with a less harmful alternative.
Krishnan-Sarin, however, said more research is needed on the long and short-term effects of e-cigarettes.