Winter Blues and Pandemic Stress: Using Wellness & Lifestyle as the Antidote |
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Words of Wellness Wisdom
from Susan Greeley, MS, RDN,
National Director, Wellness Services
We made it! Happy 2021 to all. In this month of Ground Hog's Day, it certainly does seem that there is no end in sight to the cold, dreary winter days and the pandemic!
In this first SENS Wellness Letter of 2021, I want to focus on doing things that make our hearts, minds, and bodies a bit happier and healthier. With February also being National Heart Month, it's important to remember that cardiovascular disease remains the #1 cause of death for adult men and women in the US. Not to dwell on that though! Rather, I want to remind everyone that by focusing on the four pillars of wellness -- sleep, exercise, nutrition and stress management -- and actively finding things to do that make you happy, you truly are doing "all the right stuff" for a healthy heart (and mind!) It's the month of love and compassion, for ourselves and others, and that starts with good daily self care.
We can't talk about heart health and cardiovascular disease prevention, however, without talking about diet and nutrition! One food that comes to mind first is BEETS! That's right, beets. And it's not only because of their beautiful deep red color. Beets -- both the dark leafy greens and the beet root -- provide such fabulous phytonutrients and a variety of vitamins and minerals that are beneficial for overall cardiovascular health. I hope you find the recipes below to be a delicious and easy way to get heart-healthy and mood-boosting beets!
Finally, our hearts are also sensitive to our emotional health. All the more reason to focus on proactively taking care of your mental and emotional state. We can't control the pandemic, so it's extremely important to focus on finding joy in your daily life. Sitcom reruns and comedy flicks are one way to get some laughs. Keep reading for more specific tips, tools and activities to do this month and ongoing to stay ahead of the game and proactively support your wellbeing. Stay safe this winter and make your wellness a priority, pandemic or not!
Yours in health,
Susan
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February is National Heart Month
The winter doldrums can take a serious toll during any winter, and this winter in particular is even harder for most people since it's difficult to get out and get moving! During this year's "Heart Month", you might need to spend more time coming up with creative ways to support your mental health and ramp up your activity and stick with a fitness routine. If you're limited on time and space, here's a quick 5-minute workout to build strength and get your heart pumping. Read our latest blog below for more tips on how to get started and stick with a regular exercise routine. In addition, we can't overlook our mental and physical exercises when it comes to preventing both depression and cardiovascular disease.
--Getting 60 minutes of cardio exercise (at least three times per week) may be as effective as an anti-depressant medication in lowering depression and anxiety!
--If you're not familiar with the GRAPES acronym for improving your mental and emotional health, it stands for:
Gentleness, Relaxation, Accomplishment, Pleasure, Exercise, Social
These elements help keep us joyous and are ways to practice healthy coping skills. Use the acronym as a way to quickly remember activities to practice self-care, every day! Let’s break down the elements of GRAPES. As we go through each one, try to brainstorm activities that are specific to YOU.
Gentleness:
Allow yourself to be gentle with yourself and your expectations. Self compassion is a must!
Relaxation:
Make time in your schedule to do at least one thing you find relaxing. Make a short list in your head right now of your favorite relaxing activities.
Accomplishment:
Try to accomplish at least one thing each day, either by crossing that one thing off of your to-do list, or by doing something really well.
Pleasure:
What activities truly bring you pleasure? You are entitled and deserving to have a pleasant mini-break each day.
Exercise:
Make sure to do at least 20-30 minutes of exercise each day, whether walking, stretching, or, ideally, something that gets your heart rate elevated.
Social:
Make plans to ensure that you interact with positive people (in whatever way the pandemic allows!) Second best is a nice long phone call.
IMPORTANT: Daily perfection is not the goal. This activity is not meant to add pressure or extra items on your to-do lists. Rather, if you are feeling a little down, overwhelmed or stressed, check in with yourself and see if some GRAPES may help you feel better.
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Move More for Happy, Health Hearts and Minds |
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Spring is truly just around the corner, and we're all itching to get off our chairs and couches! It's been a long year of the pandemic and even longer winter indoors as a result. Here are some tips for undoing the sedentary lifestyle.
To access content, use the password “SENS”
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If you’ve ever felt “guilty” about your afternoon nap, it’s time to let go of that guilt! Listen to your body when you need it, and know that by taking time for a power nap, you really are doing your body a whole lot of good!
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Rustic Borscht
This is a traditional Russian borscht that is packed with potent immune-boosting foods. You simply can't beet this delicious, nutrient-dense powerhouse!
Use the password “SENS” to access the recipe.
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Sauteed Beet Greens
Getting daily leafy greens is key to good health and longevity, and many people don't know just how good and good for you these gorgeous greens are! They are packed with minerals for bone and heart health, and beyond that they also offer amazing phytonutrients and compounds that act as antioxidants and support a healthy circulatory system. Most importantly, these garlicky greens are simply so yummy!
Use the password “SENS” to access the recipe.
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In case you can't join, a recorded version will be sent to all members. You can also find all SENS Webinar Events on our YouTube channel and SENS website.
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We're excited to announce the launch of the SENSe of Wellness podcast, designed to help you develop long lasting habits to achieve your wellness goals. In our first episode, host Susan Greeley gives an overview of the 4 wellness pillars this podcast will cover: sleep, exercise, nutrition, and stress management. Tune in each time to hear insightful conversations with the guests who share specific advice, guidance, or information to empower and inspire a healthier you!
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We have some exciting events planned for the upcoming months. Stay tuned! |
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Mental health series with Namaste Wellness. |
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Virtual cooking classes with Institute of Culinary Education. |
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IN CASE YOU MISSED IT!
CHECK OUT RECENT SENS WEBINAR:
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Despite more awareness about the importance of sleep and tips to help, many people still struggle — and there are some lifestyle habits that are contributing to sleep challenges. Watch the conversation with our guest speaker Kali Patrick, Sleep Wellness Coach at Journey Into Health, and learn to sleep better & improve your energy.
You will need to use the password “SENS” (case sensitive) the first time you want to access the webinar.
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Check out the updated offer from one of our
Affinity Partners!
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Nutrition for Longevity was founded on the passionate belief that a long, healthy life begins with what’s on your plate. To address the nutritional deficiencies in today’s commercially-grown produce, Nutrition for Longevity set out to create a farm-to-table meal delivery service that goes beyond organic, restoring food to its natural state so that you can balance your health according to longevity principals.
Nutrition for Longevity is offering CCPHP Members the following discount: Members will receive $60 off their first 4 orders. One time use per person/email. No expiration.
To take advantage of this offer, CCPHP Members should go to www.nutritionforlongevity.com and select their desired meal plan. At checkout, enter coupon code: CCPHP60 and receive $60 off your first 4 orders.
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HEALTH COACHING reminder
As always, we are here to help support Members with individualized remote health coaching. If you'd like to get started, please simply reach out to Susan Greeley at:
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** This individual and entity are acting on behalf of your physician and your physician’s medical practice, pursuant to a Business Associate Agreement (as defined in the Health Insurance Portability and Accountability Act of 1996, as amended (“HIPAA”), as part of the services and enhancements that your Castle Connolly Private Health Partners Membership Company provides to assist your physician in informing you about exciting health and wellness-related products or services provided or offered by or on behalf of your physician or other information related to your care that is referenced in this communication.
The contents of this email including any attachments or links (collectively, "Content") is for informational purposes only. The Content is not a substitute for professional medical or other healthcare advice, diagnosis, or treatment. We remind you that while your Membership Company facilitates the provision of professional health care, it does not provide medical, nursing or other professional, healthcare advice, diagnoses or treatments. For your specific medical or other healthcare needs, you should look to your qualified healthcare provider. If you are in the United States and are experiencing a medical emergency, call 911 immediately. Do not disregard professional medical or professional healthcare advice or delay in seeking it because of something you have read in the Content.
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Castle Connolly Private Health Partners, LLC | ccphp.net
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