Everyday Wellness Blog

Most of us view the new year as an opportunity for a clean slate. Whether you have made a list of new year resolutions, created a yearly vision board, or spent time thinking of ways to better yourself, 2021 is the fresh start we’re all ready for. If you like the idea of a “new” you, consider following these ten tips to make 2021 a year of health, comfort, and wellness.

1. Set Realistic Goals – Set a goal (or a few) and devise a plan to make it a reality. Try sharing your new personal goals with someone you trust, so you can be held accountable. Focus on goals that fit your lifestyle and your schedule. Remember, no goal is too big or too small.
   
   
2. Try to Eat Smarter – No matter how hard the exercise, what’s most important is what you put into your body. Aim to incorporate more fruits and vegetables into each meal. Fruits and vegetables promote longevity, prevent disease, and can help boost overall wellbeing. If you’re a serial snacker, consider keeping healthy snacks nearby to curb temptation. Another helpful trick is trying something new each week. Soon, you will find something delicious and nutritious.
   
   
3. Drink More Water – Drinking water helps to flush out toxins, increase energy, and improve immunity. Think of your body as a system that needs H2O to function. When your body becomes dehydrated, it cannot run efficiently. If plain water isn’t your thing, try adding fresh fruit to enhance the flavor.
   
   
4. Be Active Everyday – Aim for 30-45 minutes of activity daily. Break it up throughout the day if that is what works better for you. Try 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes at night. Many studies show that even a daily walk promotes disease prevention. Check out our list of top products to help your stay active.
   
   
5. Find an Inspirational Space – This is our personal favorite! Just like any device, sometimes a hard reboot is required. Create a safe space in your home or office where you can Zen-out and focus on your goals. Set aside a few minutes of quiet time every day to peacefully reconnect with yourself. 
   
   
6. Get More Shuteye – Sleep plays a critical role in your physical health. Did you know that sleep is involved in healing and repairing your heart and blood vessels? Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Experts agree that adults should get 7 to 9 hours of sleep a night to stay happy, healthy, and focused. 
   
   
7. Build a Budget – Make a vow to spend wisely and save more money. Before you dive headfirst into the new year, conceive a plan for how you will stick to it. Consider these apps to help you make the most of your money. Any savings, big or small, helps you to prepare for the future.
   
   
8. Read More – During these challenging times while we are all stuck inside, consider snuggling up with a new book. Hold yourself accountable by making a list, finding books that interest you, listening to novels while you work out, or joining an online book club. Ask friends or family for recommendations, and then take some time to talk about the book with them after you’ve finished it.
   
   
9. Drink Less Alcohol – You don’t need to drink to have fun! Make 2021 the year you cut back and be more present - doing so could improve your mood, sleep, skin, and immune system. Plus, it will help your wallet. Win, Win! 
   
   
10. Donate to Local Organizations – Last but not least, purge your closet, cupboards, and attic. If you haven’t worn it or used it in over a year, consider donating it to charity. Not only will you have more space, but you can feel great knowing that someone who needed it more than you is benefiting from the item. 

2020 was unquestionably a challenging year for all of us, but we can see the light at the end of the tunnel now. Feed off the optimism of a new year and fill your resolution list with achievable lifestyle goals to jumpstart a happier, healthier body and mind. Happy 2021 from NatraCure!

Acorn Squash with Brown Rice and Turkey Sausage

Fall ushers in the holiday season, which can make healthy eating a challenge for even the most nutrition-conscious among us. With tempting holiday treats popping up everywhere you go, the best way to stick to your regimen is to make hearty, healthy food. Rich in vitamin A, acorn squash is loaded with flavor and provides an elegant, one of a kind serving container. Pair this sausage-stuffed squash with a simple green salad for a deliciously satisfying weeknight meal.

Servings: 4
Calories/Serving: 365 calories/serving
Prep Time: 25 mins
Cook Time: 20 mins

Ingredients:
2 acorn squash (about 2 1/2 pounds)
1 tbsp. olive oil
1/2 lb. sweet or hot Italian turkey or chicken sausage
1 small onion
1 medium red pepper
Salt and ground black pepper 
1 package precooked whole-grain brown rice (will need 2 cups) 
2 tbsp. chopped fresh parsley leaves

Directions:

1. Lightly grease a microwave-safe large plate;
   
   arrange squash halves, cut side down, on plate.
   Cook squash in microwave oven on high power for 8 to 9 minutes or until fork-tender; set aside until cool enough to handle.
   
   
2. Meanwhile, preheat oven to 375 degrees and line a half-sheet pan with foil. In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add sausage and cook until browned, breaking up sausage with side of spoon. Using a slotted spoon, transfer sausage to a large bowl.
   
   
3. In the same skillet, add onion, red pepper, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Cook over medium heat for 6 to 8 minutes or until lightly browned and tender, stirring occasionally; add to sausage in bowl. 
   
   
4. Using a spoon, scoop out squash, leaving 1/4-inch-thick shell. Add scooped-out squash to bowl with sausage; stir in rice and parsley until combined. (Helpful hint: it’s not necessary to heat rice per package directions)
   
   
5. Spoon sausage mixture into squash shells; place in prepared pan. Bake 20 minutes or until heated through. Add cheese if desired.
   
   
6. Dig in and enjoy!

Source: Good Housekeeping

Here are ten facts about breast cancer that you should know: 

1. In 2020, an estimated 276,480 new cases of invasive breast cancer will be diagnosed in the United States. 

   

2. There are over 3.5 million survivors of breast cancer in the United States.

   

3. Breast Cancer is the second leading cause of death in women. 

   
   
   

4. This year, an estimated 42,170 women will die from breast cancer in the United States alone.

   

5. An estimated 2,620 men will be diagnosed with breast cancer this year and approximately 520 men will die. 

   

6. 64% of breast cancer cases are diagnosed at a localized stage, for which the 5-year survival rate is 99%. 

   

7. Due to early detection and increased awareness, there has been an estimated 375,900 fewer breast cancer deaths. 

   
   
   

8. Breast cancer is the most common cancer in American women, except for certain skin cancers. 

   

9. 1 in 8 women will develop breast cancer in their lifetime. 

   
   
   

10. Men are more likely than women (51% vs. 36%) to be diagnosed with advanced breast cancer, likely due to decreased awareness. 
    
    

Interested in raising awareness for breast cancer? Consider some of these ideas:  

1. Educate yourself and others about the disease.

2. Many corporations promote breast cancer awareness in October. Unfortunately, some companies only see this as a marketing opportunity. Before buying from a retailer that claims to support breast cancer initiatives, be sure to know precisely where the money is going.

3. Directly fund research initiatives. Donate to the National Breast Cancer Foundation by clicking here. 

Source: National Breast Cancer Foundation INC.

Let’s face it, we’ve all had days (or weeks) where nothing seems to go our way. Hectic, busy days can leave you feeling like there’s no relief from the endless list of things that need to get done. Taking some time to relax after a stressful day will help you feel refreshed and ready to conquer the rest of the week. Here are five easy ways to unwind any night of the week.

1. Work Out: Exercise helps reduce stress hormone levels in your body. It also stimulates the production of endorphins which act as a natural mood stabilizer. While the idea of working out after a long day may seem daunting, once the task is done, you’ll feel re-energized and ready to go again. 
   
   
   
2. Turn Off Your Phone: There's increasing evidence that spending too much time on your smartphone can lead to depression and other related health issues. Turn your phone off every once in a while – disconnect from the world, and connect with yourself. Spending time alone with your thoughts will force you to resurface anything that's been bothering you. Then you can face it, and then move on. If you are constantly distracted by your smartphone, you could be left dealing with these emotions longer than you need to.
   
   
   
3. Play A Game: With everything going on in the world, sometimes you just need to turn off your mind and escape. Whether its video games or sports, get your pent up aggression out with a competitive match. One recent study suggests that digital games can help you recover from a long day just as well as traditional mindfulness apps can, but without feeling like a chore.  
   
   
   
   
   
4. Take a Warm Bath: Sometimes a nice, warm bath is all you need to shut off your mind and soothe your soul after a long, hard day. There's no better way to relieve muscle tension while also improving blood circulation. The best part? A warm bath will help you fall asleep sooner, making it the perfect way to end your stressful day. 
   
   
   
5. At-Home Spa Day: If these were normal times, we could splurge on pedicures, manicures, and massages. But that doesn't mean you can't bring the spa home to you! Have dry skin from excessive hand washing? Our Moisturizing Gel Gloves and Socks* are the perfect at-home treatment. When the inner gel lining comes into contact with your skin, it warms up to your body's temperature, slowly releasing a therapeutic blend of botanical oils including Jojoba Oil, Olive Oil, and Grape Seed Oil. After each use, your hands and feet will feel smooth and hydrated. 

Want to shut off the world and disappear for a while? Consider our Warming Eye Mask. Simply put the mask in the freezer or microwave and drift off to dreamland, forgetting why you were even stressed in the first place.

Almost everything will work again if you unplug it for a few minutes, including humans. The best way to de-stress is to take care of yourself. With most of the United States still on lock down, now is the perfect time to practice self-care.

SOURCE: https://www.psychologytoday.com/

As the coronavirus continues to upend daily life, educators and parents find themselves assessing and re-assessing the best schooling options for the upcoming year. Not thinking about school until it's time to go back is one way to enjoy the last few weeks of summer, but maybe not the most beneficial. For some, this can make going back to school even more challenging. Whether your child will be learning remotely or in the classroom, take a look at our suggestions on the easiest way to confront those back to school jitters.

1. Talk about going back to school: Most kids experience some degree of stress or apprehension about returning to school, even under normal circumstances. Find out what worries them by asking them directly. You can offer support and calm their fears by normalizing these types of experiences. Explain to your child that their feelings are not unusual and they'll overcome them once they've had time to settle in. Fear and bravery can co-exist.
   
   
   
2. Set up a routine: A routine helps your child understand the balance between enjoyable tasks such as playtime and functional tasks such as getting ready for the school day. Adding a child-friendly calendar or task sheet will give your child a sense of independence. They'll learn to enjoy getting their tasks done without having to ask Mom or Dad what to do next. Most parents are more lax on bedtimes during the summer months. Implement the new sleep and chore schedule 2 weeks before going back to school as it will help your child ease into the new normal.
   
   
   
3. Get organized: Set a designated study place and time. Your child should understand that a certain time each day is set aside for studying and completing homework. Let your child help choose their study time, keeping in mind that most experts agree children benefit from time to unwind directly after school. If they don't have homework, the reserved time should be used to talk about their day, read for fun, or work on an upcoming project.
   
   
   
4. Encourage questions & listen: Take time out, free of distractions, to talk to your child. Encourage them to ask as many questions as they want and answer them honestly to the best of your ability. Children are surprisingly resilient and can adapt just as well as we can, given time. But they often have tons of questions. So when your child asks, make sure to listen, try to understand not just to respond.
   
   
   
5. Most important, set a good example: Use those calendars for yourself, too. Take time each night to lay out your clothes for the next day. Keep to-do lists of your own. Staying organized will help add stability to the home while also offering everyone a sense of independence.
   
   

It's important to have an open and straightforward conversation with your child about what to expect this upcoming school year. Kids need help to learn and understand how to make responsible choices and follow school safety procedures before school begins. We wish you all a happy and healthy 2020-2021 school year!