NGH Communities

Key exercises for tired feet

We spend a lot of time on our feet working, exercising, walking and standing and many of us are great at strengthening the larger muscle groups—legs, glutes, core—but why is it that we so often forget to give attention to our feet? They are literally the first point of contact with the ground, carry us around all day and absorb the most impact when we run.  Have you been feeling uncomfortable above your feet after a long period of time upright? Before you go diagnosing yourself with a leg injury higher up the chain, spend some time getting those feet healthy. You’ll be shocked at how much this matters! 

This video workout will walk you through some dexterity, strength and stretching exercises for the much neglected feet and toes. 

 Source:  The Run Experience

Cast of ‘Parks and Rec’ Raises $3M for COVID Relief After Reuniting for Quarantine Episode

It has been five years since the beloved Parks and Recreation television show aired what viewers believed to be its last episode—but this week, the show’s original cast came together for a half-hour reunion episode to raise money for COVID-19 relief.

The episode, which welcomed back Amy Poehler, Rashida Jones, Aziz Ansari, Nick Offerman, Aubrey Plaza, Chris Pratt, Adam Scott, Jim O’Heir, Rob Lowe, and even Paul Rudd, explored how the characters have been coping with the current pandemic since the show ended in 2015.

The special has reportedly raised more than $3 million for Feeding America’s COVID-19 Relief Fund—and donations are still pouring in, according to NBC.

The first $500,000 worth of donations generated by “A Parks and Recreation Special” was matched by the show’s producers, network, and cast members—all of whom respected social distancing guidelines by contributing to the episode from their own homes.

The episode is currently being streamed for free on YouTube, Hulu, and the NBC website.

CLICK HERE to watch the full episode on YouTube.

Article source: GoodNewsNetwork.org; Picture: Variety.com

YMCA 360: Pilates Mat

Pilates is a great way to target your core muscles along with some full body assisting muscle groups to achieve a well round restorative workout.

This is a beginner level class that will challenge your core and mental focus. All you need is a mat for this workout. Start with a clear mind, focus on your breathing and you will be on your way to a great workout.

CLICK HERE to begin your workout!

Please feel free to reach out to Brittney, Y@Work Director Norton Hospital with any questions at 629-3760.

Why Whole Grains?

You hear a lot about eating “whole grains.” But why?

All grains start life as whole, or intact, grains. In their natural state, whole grains are the entire seed of a plant. This seed or kernel is made up of three edible parts – the bran, the germ, and the endosperm. When you “refine” a grain, you are only left with the endosperm.

When you refine a grain down to a refined flour, you are left with calories void of nutrients, or “empty calories.” Because of this, it is encouraged to eat whole or intact grains as opposed to white, refined grains. They pack many nutrients, including fiber, that are health promoting.

When you refine a grain down to flour, it also becomes extremely easy for your body to digest. Quickly broken down into glucose, food products made with refined flour cause a large spike in blood sugar and hit our brain hard and fast. This blood sugar spike triggers the pleasure center in our brain leaving us wanting more and more of the product. Additionally, it is leaving us without actual nutrients leaving our hunger hormones to continue to tell us that we are hungry.

So in order to nourish your body well, keep your hunger and satiety hormones happy and keep your intake in control, reach for whole grains!

Several whole grain examples include:

  • Amaranth
  • Barley
  • Buckwheat
  • Corn
  • Millet
  • Oats
  • Quinoa
  • Brown rice
  • Wheat

So, next time you are headed down the bread, cracker, rice or pasta aisle, check your labels. Look for products that are 100% whole grain. Try brown rice with your dinner tonight or make a homemade barley soup. Your body will thank you!

Want to take it to the next level? Try sprouted grains.

Sprouted grain products use a grain after sprouting has begun. Grains that have just begun sprouting offer all the goodness of whole grains, while being more readily digested. What’s more, the sprouting process can increase the amount and bio-availability of some vitamins and minerals, making sprouted grains a nutrition powerhouse. Look for Ezekial bread in your grocer’s frozen section.

The Employee Emotional Support Team is Here for You

The COVID-19 pandemic is bringing with it rapid changes to Norton Healthcare processes and care delivery that can help keep our patients, providers and employees safe and slow the spread of this virus. These changes at work, along with constant media coverage, may cause anxiety about our own health. In addition, the ever-evolving circumstances of the pandemic could increase feelings of powerlessness and dread. Staff who are on the front line of this health crisis may be impacted the most with these feelings of worry, stress and burnout. Emotional support is needed now more than ever.

Staff now have access to an emotional support line through the Employee Emotional Support Team created in partnership with Norton Behavioral Medicine, Norton Women’s Behavioral Services, Norton Sports Health Mental and Performance Services, General Pediatrics Behavioral Health, Heart Failure Behavioral Health, and Norton Cancer Institute Behavioral Oncology.

Employees can call (502) 446-5610 weekdays from 8 a.m. to 5 p.m. to speak to an emotional support team member, who can help staff process emotions and offer coping tools during this crisis. All calls are completely confidential.

The Norton Way is not only about how we take care of our patients, it’s also about how Norton Healthcare takes care of you. Your well-being is important to us especially now. This new service is just one of the ways we are looking to help our employees during this challenging time. Watch Nsite for additional resources to support your emotional health and well-being and comment below to share how we can continue supporting you throughout this crisis.

Monday Motivation

Think about it.  When was the last time you looked at yourself in the mirror & thought, “DANG!  I look GREAT!”  Or commended yourself for a productive work day or killer workout.  Chances are, it’s been a while.  

The better we treate ourserlves, the better we treat others around us, creating a ripple effect of positivity in the world.  And Lord knows the world could use it right about now! 


Challenge yourself today.


Write down  FIVE  positive things about yourself.  It could be mental or physical.  Do you have a great sense of style?  Always go out of your way to help others?  Were you killing it in the pop culture category on Jeopardy the other night?  ANYTHING positive about yourself.   If you like, you can take it a step further & write your list out to keep on your desk where you can see it- or in the Notes app on your phone so you can check it out whenever you need a little reminder of just how awesome you are. 🙂

Rejuvenating Work-in Featuring Calming Stretches

Maybe you over-indulged in some way over the weekend and aren’t up for a high intensity workout today?  Enjoy this Home Work-in from Planet Fitness featuring calming and relaxing stretches to ease your woes.  Active recovery sessions like this one can you make you feel good after a hard workout of any type.   

The Great Outdoors Are Calling!

This weekend calls for some great weather!  Getting outdoors is a great way to boost your mood & give you & your family something to do during this time.

According to an article from the University of Minnesota, exposure to nature, “reduces anger, fear, and stress and increases pleasant feelings. Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.” (https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing)

If the weather allows it, get outdoors & connect with nature today! This doesn’t have to involve a long distance run or even leaving your backyard. This can be as simple as laying outside on a towel & listening to music, doing some light stretches in your backyard, or playing catch with your children. A little time with nature to recharge & reset can truly make a difference!

 If it is raining, suit up with old clothes, raincoats, boots, etc & show those puddles who’s boss!  Playing with water toys in puddles & catching rain drops on your tongue with the kiddos would be great ways to enjoy weather that you previously deemed unsuitable for outdoor time.  There’s always a silver lining!  :)​

DIY Sidewalk Chalk

Learn to make this great DIY craft and use it to keep your little ones busy. Kids are wanting to spend more and more time outside.

Ingredients

  • 2 cups Cornstarch
  • 2 cups water
  • Food coloring
  • 8 small cups
  • Paintbrushes

Directions

In a mixing bowl, combine the water and cornstarch and stir until the cornstarch dissolves and it is smooth. It will be kind of runny. Divide the mixture evenly into the small plastic cups. Use the food coloring to make a different color paint in each cup.

Use paintbrushes to paint picture on the sidewalk or driveway outside. It will dry quickly and wash off easily with rain or the hose.

Les Mills Body Attack!

An awesome weekend deserves an awesome workout!

Between the great weather and faux Derby events, this weekend is sure to be a perfect time to hit Sunday right out of the gate.  Body Attack is a 55 minute, cardio-induced routine that will get your heart rate going well beyond “the fastest two minutes in sports”.  This high-energy workout can be done by any fitness level without any equipment.  These basic exercises are for all skill and age levels, and can be easily modified as a family activity too. 

CLICK HERE to begin your workout!

Please feel free to contact Chris, Y@Work Director at Watterson Towers with any questions, 502-272-5920.