Monday Motivation

Not only is dancing FUN, it’s also a full-body workout & it’s excellent for your heart, balance & coordination. It can be a great creative outlet & also a great way to relieve stress. You don’t have to be a pro- simply turn on one of your favorite songs & get moving!

Action: Try dancing for 5-10 minutes in the morning before work or when you get home for a quick energy boost that doesn’t require a shower. If you like more structure & would like to turn it into a workout, pull up a dance workout video on YouTube & get groovin’!

Working from home? Think ergonomics

If you’re spending more time working at home right now, we want to make sure you have the right setup for spinal health and to limit aches and pains.

Now is the time to ensure your temporary at-home office is ergonomically correct. The term ergonomics applies to the relationship between workers and their environment, and involves arranging things in the environment so workers can use them safely and efficiently. Proper ergonomics in the workplace is the first step in reducing the likelihood of injuries.

Briotix, Norton Healthcare’s partner in workplace performance services, shares tips below that will keep you sitting up straight and getting through your self-isolation pain-free.

In addition, Briotix is offering a free 30-45 minute educational webinar to help you avoid potential injuries to your back, neck and wrists. The webinars will be Thursday, April 2 at 9 a.m.. The webinar could fill up, so please register early. Click here to register.

This program is not mandatory in any way. However, the goal of this program is to help you achieve better health.

Pets can better your health

Pets can be good for your overall health. Walking your dog twice a day not only can increase your fitness level, but pets can relieve stress, lower blood pressure and cholesterol levels.

Stuck in the house? Our pets can be our social support and boost overall happiness and well-being. Not only is having a dog can increase your physical activity, but is also important in their daily health as well. So if you have a dog, do you both a favor and commit to at least two walks a day. If you are just starting out and can’t handle a 30 minute walk then commit to two ten minute walks and then trying increasing every few days. You will both thank each other!

How to stay active in the outdoors this weekend

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!

Get in physical activity any time

Any movement you can do throughout the day counts! You might have to be more aware of the amount of time you are putting in and making a weekly goal can help you acheive this. Being active while at home can help you keep your home life in balance and creating routine can be good for the whole family. When the weather is nice get outside, fresh air and a little vitaman D is good for everyone. The family can go for a walk, plant some flowers, clean out the garage or even wash the cars.Can’t get outside? Here are some ideas from the American Heart Association:

Family chores. Have the whole family helpout in daily chores, vacuum, fold laundry, take out the trash, walk the dog, etc.

Dance sessions are always fun! Have everyone pick out a song to dance to and get moving.

Limit the screen time. Take a walk or play a game.

Find a workout video online. Have the family join in, have activites they can do too.

Pets need physical activity too. Throw a ball or stick for the dog to fetch. Lead the cat on a string chase around the house.

Keep exercise equipment out where it can easily be used for a quick workout.

Scource: American Heart Association

Spicy Sloppy Joes

Here’s a one-dish meal that makes for easy cleanup! It’s a quick, nutritious version of your childhood favorite, Sloppy Joes. Note: If you are feeding kids, you might want to decrease the spiciness by using original Rotel.

SPICY SLOPPY JOES

  • 1 lb ground beef
  • 1 red bell pepper, diced
  • 10oz can hot diced tomatoes with jalapenos, un-drained (hot Rotel used)
  • 1/2 cup frozen corn
  • 1/2 cup ketchup
  • Cooking spray
  • 6 Whole wheat buns

Ingredients

Directions

  • Cover large skillet in cooking spray
  • Together, over medium heat, brown meat and cook bell pepper
  • Drain
  • Add corn, tomatoes, and ketchup. Stir and cover
  • Cook covered for 10 minutes
  • Serve on whole wheat buns

Enjoy!

Get your blood flowing with this short workout video!

Fitness is something you can sneak into your busy schedule of work, family and other commitments.  Your body and mind will thank you for doing this 10 minute workout video brought to you by our Norton Healthcare Y @ Works and the YMCA of Greater Louisville.  No equipment is needed to perform the exercises and you will benefit by getting your heart rate up to build cardiovascular fitness.  Other benefits include improved muscular strength and a nice release of accumulated stress and anxiety.  Find a small space in your home or work area and treat yourself to some “me” time.  You deserve it!

Why exercise should be a priority in stressful times

Stress is an inevitable and natural part of daily life and although we cannot completely eliminate it, we can learn to manage it and reduce the effects it has on our body.  If we allow stress to hang around long term, our health can begin to suffer and the risks for anxiety, depression, heart attack and other potential ailments increases. 

Exercise is a proven stress reducer and when physical activity is included on a regular basis these health risks are greatly reduced.  Some of the physical and mental benefits of exercise include:  improved physical condition and body composition, reduced fatigue, improved alertness and increased concentration.  By moving your body and increasing your heart rate, the natural production of endorphins increases, which makes you feel good and boosts your mood. 

During this stressful time of dealing with COVID-19, N Good Health will be providing a variety of workouts at least 3 times per week that can be done in a small space with little to no equipment.  You are encouraged to take some time to perform these exercises.  They could come in the format of a game, a video or just a picture of movements with instructions.  These will be posted on ngoodhealth.com where you will also find nutrition info as well as other techniques and outlets for managing stress.  Take care of YOU. 

Continue eating well (while protecting yourself) with online grocery shopping

Over the past couple weeks, it seems like one of the main pleasures of the day is food. Looking forward to a comforting, nourishing meal at the end of a long, stressful day can be a positive focus to help get you through; but with experts saying people should avoid crowded places, how should you handle grocery shopping? Options that people are turning to are online services. But, in order to use online grocery ordering, you will need to think in advance about your grocery needs.

As of right now, pick-up options are being slightly delayed due to higher demand. That means, you need to be ahead of the game and order ahead of time or before you usually do. Meal planning is tough, but grocery websites are doing a better job than ever in helping provide user-friendly groceries to create quick, healthy meals for you and your family!

Walmart Grocery has a section of easy family meal suggestions where fish taco night is just 4 clicks away! (Frozen tilapia fillets, taco seasoning, guacamole, salsa) Kroger has salad kits and Home Chef kits that get a home-cooked dinner on the table in 15 minutes or less!

Never used pick-up or delivery options? Here’s a great how-to video on Kroger pick-up and there are more out there for any grocer you choose.

But whether you buy your groceries online or shop in-store, there are some simple safety steps you can take to limit your exposure.

  • Wash containers. Simply run down with soap and water.
  • Wash your hands well after shopping and after putting all packaging away.
  • Wash your hands again always prior to eating. 
  • Wipe down your countertops after groceries have been on them.
  • Wash produce with soap and water. Rinse well.
  • If shopping in store, limit contact with credit card machines, money, magazine stands, etc. Continue to social distance, not getting closer than 6 feet to other shoppers or staff. Sanitize often including prior to getting into your car and touching steering wheel and wash hands immediately after returning home.
  • If having groceries delivered, avoid direct hand-of. Arrange to have items delivered at your doorstep. Do not let deliverers into your home. You can tip electronically, so no need for money to exchange hands.

Happy shopping and happy eating!

Erin Wiedmar, Clinical Nutritionist, N Good Health

Spring Into Action is almost here!

Spring into Action starts April 1st & sign ups are happening NOW! Visit www.ngoodhealth.com to join a team, start your own, or choose to be a team of one. Encourage your co-workers to walk and your family to join you at home. 

Spring into Action also kicks off National Walking Day. Anyone who is signed up for the challenge and reaches 7,500 steps on April 1st will not only receive 1 point towards Step 4, but will also be entered to win a Fitbit Inspire. FIVE winners will be drawn that day, so make sure your device is synced or remember to manually enter your steps for that day.

Check out the Nsite > Health and Wellness tab for great motivation on ways to move more during the challenge and other great health and wellness tips.