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Your Brain and Nature
Discover the connection between being outdoors and your mental health.
Carrier information and resources that are available to you!
Benefits of Meditation:Learn five surprising benefits of practicing
meditation.
Magazine
Spring into Health
Home Ergonomics:Ensure your work station is set-up with proper Ergonomics in mind with this helpful check list.
Employee Benefits & Wellness Division ................................ 3
Solera (A Wellvolution Program) ..................................................... 4
Teladoc ................................................................................. 5
Empower Retirement............................................................. 8
Voya Financial ...................................................................... 9
SmileWay .............................................................................. 10
CurrumHealth ........................................................................ 12
Home Ergonomics ................................................................. 13
Employee Health & Wellness Centers ................................... 15
Child Mind Institute ................................................................ 16
Virtual Field Trips with Links .................................................. 18
Spring into Health .................................................................. 19
How Do I Become the Best Version of Myself?...................... 20
Benefits of Meditation ............................................................ 21
Daily Checklist for Positive Personal Growth ......................... 22
The Power of Positive Thinking ............................................. 23
Boost Your Immune System with Superfoods ........................ 24
Your Brain and Nature ........................................................... 26
Contents
The Benefits & Wellness Division is responsible for administering the employee healthbenefits, wellness, education and other programs. Our greatest asset, and the key to
our success, is our employees. One of our top priorities is making the difference for thepeople we care for and the community we serve. That’s why we’ve designed Benefits &
Wellness programs to make a difference for you and your family.
2021 Benefits BookletBenefits & Wellness WebpageWellness Programs/ResourcesFlexible Spending & Health Savings AccountsCurrent & New EmployeesClean Commute Program
EMPLOYEE BENEFITS & WELLNESS DIVISION
Contact us for more information: [email protected] or (805) 568-2800
Learn more about your benefits:
Top Row: Jaime Espinosa (Benefits Assistant), Ruth Corona (Benefits Specialist), Middle Row: Vanessa Hernandez (BenefitsSpecialist), Katie Torres (Benefits & Wellness Division Chief), Bottom Row: Elizabeth Muro (County Wellness Partner)
We are hereto assist you!
Meet Your B&W Team!
Find your healthy weight.Sustainable strategies for reducing your risk of type 2 diabetes.
Make healthy living your reality with the Diabetes Prevention Program – in-person, digital, and on-the-go support to help you lose weight and reduce your risk of developing type 2 diabetes.
See the reverse side for program details.
Use Teladoc Get the care you needMeet the doctors and mental health professionals
• If you’re consideringthe ER or urgent carecenter for a non-emergency
• When you needmedical advice duringoff hours or late at night
• When on vacation, abusiness trip, or awayfrom home
• For prescriptions whenmedically necessary
• If you need support foryour mental well-being
Teladoc doctors can treat many medical conditions including:
• Cold and flu symptoms
• Allergies
• Respiratory infections
• Sinus problems
Teladoc licensed professionals can help you manage mental health conditions including:
• Depression
• Addiction
• Grief
• and more
All Teladoc doctors:
• Are board certified,practicing primary carephysicians, pediatricians,and family physicians.
• Are board certifiedand licensed
• Are credentialed everythree years
Mental health professionals include licensed psychiatrists, psychologists, counselors, therapists, and clinical social workers.
Blue Shield of California offers Teladoc: Access to licensed doctors and mental health professionals by phone or video
As a Blue Shield member, you have access to Teladoc’s national network of U.S. board-certified physicians, licensed in California. Whenever you need care, Teladoc medical doctors are available 24/7 by phone or video.
You can also speak to licensed therapists, psychiatrists, and mental health professionals who can help you manage addiction, depression, stress or anxiety, domestic abuse, grief, and more.* Mental health appointments are available from 9 a.m. to 7 p.m. local time, 7 days a week.
teladoc.com/bsc
* Teladoc Behavioral Health is available for individuals 18 years and older.
© 2019 Teladoc, Inc. All rights reserved. Teladoc and the Teladoc logo are trademarks of Teladoc, Inc. and may not be used without written permission. Teladoc does not replace the primary care physician. Teladoc does not guarantee that a prescription will be written. Teladoc operates subject to state regulations and may not be available in certain states. Teladoc does not prescribe DEA-controlled substances, non-therapeutic drugs and certain other drugs that may be harmful because of their potential for abuse. Teladoc physicians reserve the right to deny care for potential misuse of services.
Get started with
� Set up account
Visit Teladoc.com/bsc, complete the required information, and click on Set up account. You can also call Teladoc at 1-800-Teladoc (835-2362) for help.
� Provide medical history
Your medical history provides Teladoc doctors with the information they need to make an accurate diagnosis.
Web: Log in to Teladoc.com/bsc and click Update medical history.
Mobile: Visit Teladoc.com/mobile to download the app. Log in and go to the menu icon on the top left to complete the “Medical Info” section.
Phone: Teladoc can help you complete your medical history over the phone. Call 1-800-Teladoc (835-2362).
� Request a consult
• Once your account is set up, request a medical consult anytime you need care.
• Mental health appointments must be scheduled in advance and can be set up online.To schedule a Behaviorial Health appointment:
1. Register for Teladoc. Visit teladoc.com/bsc
2. Login to your account
3. Request a Behaviorial Health visit and complete a short intake form.
4. Select your provider and complete the emotional health questionnaire.Choose the top three appointment times that are best for you.
5. Request your first appointment
Talk to a doctor anytime for a simple copay*
PPO plans Check your plan benefits to confirm the medical and behavioral health copay for your group.
High-deductible health plans (HDHP) Check your plan benefits to confirm the medical and behavioral health copay for your group.
* Please see your Evidence of Coverage for a detailed description of coverage benefits. Blu
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Teladoc Behaviorial Health is not a Suicide or
Crisis hotline.
Help is available if you or someone you know
is in crisis – call the National Suicide
Prevention Lifeline: 1-800-273-TALK(8255).
Are you at risk for diabetes?More than 86 million Americans have prediabetes – and most don’t even know it. Prediabetes means that blood sugar levels are higher than normal but not high enough yet to be classified as type 2 diabetes. Certain factors can increase one’s risk of developing diabetes or prediabetes such as: • Weight: Having a body mass index (BMI) over 25• Age: Being age 40 or older• Ethnicity: Being of Hispanic or African American origin• Activity level: Having a more sedentary lifestyle
Support that’s right for you
The Diabetes Prevention program offers:
• In-person support: Connect with a personal health coach.
• Digital access: Get peer support and real-time guidance.
• Tools and resources: You may be eligible to receive a wireless scale, activity tracker, and easy-to-understand tips.
Most participants lose 5% to 7% of their total body weight, which, according to the Centers for Disease Control and Prevention, results in a 58% risk reduction in developing type 2 diabetes.
See if you qualify
The Diabetes Prevention Program is brought to you in partnership with Solera Health. It is avail-able as a covered benefit to eligible Blue Shield members at no additional cost.
Find out if you’re eligible for the program by taking the following steps:
1. Visit www.solera4me.com/bsca.
2. Answer a few questions.
3. Get your results.
4. Select the program of your choice.
Visit solera4me.com/bsca to see if you are eligible.
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The Diabetes Prevention Program is provided by Solera Health, an independent company.
Wellvolution is a registered trademark of Blue Shield of California. Blue Shield and the Shield symbol are registered trademarks of the BlueCross BlueShield Association, an association of independent Blue Cross and Blue Shield plans.
Meet your dedicated and local retirement plan advisor for your County of Santa Barbara Deferred Compensation Plan
Jake is available to provide you one-on-one counseling with personalized account services, such as:
• Enrollment
• Contributions
• Retirement readiness
• Investment choices
• Account review
• Comparison of retirement plans
• Rollovers - Consider all your options and their features andfees before moving money between accounts.
Your local retirement plan advisor is a salaried professional with one goal: to help prepare you for retirement.
Meeting your retirement goals can start with Jake, your local retirement plan advisor! To set up a one-on-one appointment or to find out about upcoming retirement planning seminars, contact Jake at (805) 252-9312 or [email protected].
Jake FaulstichRetirement Plan Advisor
Mobile: (805) 252-9312
Securities offered and/or distributed by GWFS Equities, Inc., Member FINRA/SIPC. GWFS is an affiliate of Empower Retirement, LLC; Great-West Funds, Inc.; and registered investment advisers, Advised Assets Group, LLC and Personal Capital. This material is for informational purposes only and is not intended to provide investment, legal or tax recommendations or advice. 98967-01-FLY-26240-1905 RO1598471-0421
(855) 756-4738 | www.santabarbara457.com
Voya Employee Benefits makes it easy to improve your lives with a variety of value-added services available for eligible Employees of County of Santa Barbara, including:
• Funeral Planning, Will Prep, and Concierge Services • Employee Assistance Program (EAP) • Voya Travel Assistance • Voya Cares
Group Name: PRISM Group Number: 316407 Funeral Planning, Will Prep, and Concierge Services Employees receive help making decisions about all funeral related issues and then have those plans put into action with services provided by Everest Funeral Concierge, an independent consumer advocate. Includes access to Will Prep, an online tool that allows users to create a variety of customized end-of-life legal documents. Visit Funeral Planning and Will Prep Services Online Toll Free: 800-913-8318 Employee Assistance Program (EAP) This fully integrated plan can help individuals improve emotional well-being and address personal, family and life issues. Key features include 24/7 services via toll-free telephone number or email and Master-level clinicians. If you have questions or need immediate assistance, please call 877-533-2363 (TTY: 800-697-0353). Visit Employee Assistance Program Online Web ID: My5848i Travel Assistance Being in an unfamiliar place can be stressful, especially if something goes wrong. Voya Travel Assistance offers you and your dependents four types of services when you’re more than 100 miles from home, including pre-trip information, emergency personal and transportation services, and medical assistance. Visit Travel Assist Online Contract #: 17372020 In the US, Toll Free: 800-859-2821 Worldwide, Collect: 202-296-8355 Voya Cares We are committed to being a leader in making a positive difference in the lives of individuals with special needs and disabilities - as well as their families, caregivers and other providers - by offering a depth of resources focused on education, planning and solutions through its Voya Cares® program Visit Voya Cares Online
To learn more, visit your Voya Employee Benefits Resource Center: https://presents.voya.com/EBRC/COSB
Value Added Services
~ DELTA DENT.AL"
Support for Chronic Conditions Your plan offers additional dental coverage to support your overall health
Take advantage of expanded coverage if you have been diagnosed with diabetes, heart disease, HIV/AIDS, rheumatoid arthritis or stroke. Did you know the health of your teeth and gums is tied to your overall wellness? Gum disease is associated with a number of systemic conditions, and people with certain chronic conditions may benefit from additional periodontal (gum) cleanings.
Here are some benefits of this expanded coverage:
SmileWay® Wellness Benefits1
100% coverage one periodontal scaling and root planing procedure per quadrant (D4341 or D4342) per calendar or contract year2
Four of the following (any combination) per calendar or contract year2:
100% coverage
prophylaxis (teeth cleaning) (D1110 or D1120)
periodontal maintenance procedure (D4910)
scaling in presence of moderate or severe gingival inflammation (D4346)
1 Known as SmileWay Enhanced Benefits in Texas. 2 SmileWay Wellness Benefits are subject to the annual maximum and to the terms and conditions outlined in the Evidence of
Coverage. Please review your plan booklet for specific details about your coverage.
deltadentalins.com/enrollees
SIGN UP ONLINE 1. Go to deltadentalins.com.
2. Log in to your online account. (If you don’t have one, click Register.)
3. Click on Get to know your plan.
4. Click on the Benefits details button.
5. Click on Optional Benefits in the left column.
6. Click on Opt In next to the name of the person you want to enroll. You can enroll yourself or a dependent child. Delta Dental values your privacy; all of your information is kept confidential.
7. Complete and submit the form.
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Summary OPTIONAL BENEFITS
BenefitOetalls
Benefit Search
SIGN UP BY PHONE Speak to a Customer Service representative Monday through Friday.
Delta Dental PPO™ is underwritten by Delta Dental Insurance Company in AL, DC, FL, GA, LA, MS, MT, NV and UT and by not-for-profit dental service companies in these states: CA — Delta Dental of California; PA, MD – Delta Dental of Pennsylvania; NY — Delta Dental of New York, Inc.; DE — Delta Dental of Delaware, Inc.; WV — Delta Dental of West Virginia, Inc. In Texas, Delta Dental Insurance Company provides a dental provider organization (DPO) plan.
Copyright © 2020 Delta Dental. All rights reserved. EF89C #130150A (rev. 11/20)
When it comes to surgery, you need to know you’re getting the best care possible. That’s why your employer sponsors Carrum Health, a benefit that makes getting high quality surgery easier and less expensive.
For knee and hip replacements, spinal fusion, and bariatric weight loss procedures, you need to receive an expert second opinion through Carrum Health, prior to scheduling your procedure. The second opinion service is free and most will be done virtually. If surgery is the right treatment path, you may continue through Carrum Health or get your procedure done through another provider.
Plus sometimes surgery isn’t medically necessary, and less invasive options may be better for you. If you receive a recommendation for surgery by a doctor, contact Carrum Health to schedule a complimentary second opinion.
Covered surgeries include: knee, hip, shoulder, elbow, wrist, hand, back, neck, heart and weight loss.
Individuals enrolled in high deductible plans must first meet their deductible, but copays and coinsurance will be waived.
*Per IRS rules, a portion of any covered travel expenses will be reported as taxable income.
A seamless experience
Our team does all of the planning, preparation, and
paperwork so you can focus on what matters — your health.
Your costs are covered
Your employer covers all or most of the medical and
travel costs so you won’t worry about surprise bills.*
The absolute best care
Our doctors have more experience performing
your procedure and lower complication rates than
90% of providers.
A surgery benefit that's hard to believe
Questions? Activate your account and securely message one of our care specialists or call 888-855-7806.
Get started:Visit carrum.me/cosb
Chair
Don't slouch forward!
Sit against the backrest to
unload your spine. Maintain
good joint angles when
standing. Arms should be at
your sides and elbows close
90˚.
Use the most
comfortable and
supportive chair
available. Consider the
height of the chair and
how it impacts your
posture. Add a pillow to
the backrest for
additional lumbar
support. Adding a
pillow to the seat pan
can increase comfort &
sitting height.
Good Habits
Position the top of your
screen to eye level.
Avoid forward head posture.
*Adjust the screen lower if
wearing bifocals to ensure
neutral head posture.
HOME ERGONOMICS
WORKING FROM HOME CHECKLIST
Computer Setup
Sunrise Ergonomics
SunriseErgonomics
Posture
OTHER HELPFUL TIPS
Take a break every 30minutes to stretch!
Foot SupportEnsure your feet are flat on
the ground or supported by
a small box or item. Your
knees should be slightly
lower than your hips.
Practice deep breathingto reduce stress
Excercise 30 minutes aday
Stand and move each
hour. Look away from
your monitor and focus
on a distant object for 20
seconds. Close and
open your eyes to
maintain good eye
lubrication.
www.sunrisept.com/ergonomics
©2021
805-443-2215
DON'T!Sit far away from the desk or table.
Lean away from the backrest.
Position your monitor or screen low.
Place your laptop or keyboard away from you.
Allow your legs to dangle or tuck under your chair.
Directly face a window with your laptop.
Sit in a hard, uncomfortable chair.
View paperwork flat on the desk.
Sit for extended periods of time.
DO!Sit close to the desk or table.
Sit against the backrest - use a pillow for added lumbar support.
Adjust your screen to eye level - raise your laptop on a box for
neutral head/neck posture. *Use an external keyboard and
mouse with the laptop raised.
Position the screen lower if using bifocals or progressives.
Place an item under your feet to unload your back.
Sit perpendicular to windows when using a computer to reduce
glare. Actively blink to lubricate your eyes.
Use pillows to add support for your thighs and increase sitting
height at tall tables and low dinning room chairs.
Use a large, empty binder as a reading or writing wedge to
reduce forward posture.
Take breaks every 30 minutes to move
Maintain good joint angles and optimal posture when standing.
HOME ERGONOMICS
WORKSTATION DO'S AND DONT'S
805-443-2215 www.sunrisept.com/ergonomics
SunriseErgonomics
©2021
Tailored Support for Your Health GoalsDiabetes, High Cholesterol & HighBlood Pressure Programs
©2021EversideHealth.Allrightsreserved.Everside-COSB-Health-Center-Flyer (4/28/2021)
SCHEDULE AN APPOINTMENT TODAY!Santa Barbara Health Center: 805-681-4700Santa Maria Health Center: 805-934-6900
Health Center Services
ACUTE CARE+ Minor Illness (colds, sore throat, UTI)+ Minor injuries+ Skin conditions+ Can prescribe & dispense medication+ Labs+ Screening
CONDITION MANAGEMENT+ Diabetes+ High cholesterol (hyperlipidemia)+ High blood pressure (hypertension)+ Lifestyle + Health Coaching+ Tobacco cessation+ Weight Management+ Routine annual physical exam
About Us
The County of Santa Barbara is partnered with Healthstat/now Everside Health to offer health care and wellness services for employees of the county. Health center services are individualized to the employees needs. Your Health Center providers specialize in diabetes, high cholesterol, and high blood pressure management as well as other chronic conditions. Health care programs and services are available at no or low cost to employees of the County of Santa Barbara. Please contact your HR Department with any eligibility questions.
Benefits
+ One-on-one confidential appointments.
+ Free or low cost services to eligible members.
+ Personalized care & goal setting
Location & HoursLocations in Santa Barbara and Santa Maria:
Hours for both Health Centers:
+ MONDAY: 7:30 AM – 4:00 PM+ TUESDAY: 7:30 AM – 4:00 PM+ WEDNESDAY: 7:30 AM – 4:00 PM
+ THURSDAY: 7:30 AM – 4:00 PM+ FRIDAY: 7:30 AM – 4:00 PM
During the coronavirus crisis, the Child Mind Institute is here to support the mental and emotional health of children. By sharing inspiring video testimonials from public figures and providing practical resources and support, we can help kids and families stay healthy and well. That’s how #WeThriveInside. Learn more at childmind.org/wethriveinside.
Here are some tips to help you and your family thrive despite the challenges.
Managing your stress
� Cut yourself some slack! Remind yourself that there’s no playbook for what we’re going through. Between work, childcare and everything else, you may be juggling impossible demands. Being kind to yourself helps you stay calm and frees up the bandwidth you need to take good care of yourself and your family.
� Be smart about what you’re reading and watching. Consider putting a limit on the amount of news about the coronavirus you consume each day. If your social feeds are making you anxious, take a break, and focus on accounts that are calming.
� Set achievable goals. Give up those unrealistic expectations for what you (and your kids) can achieve in this stressful time. Enjoy your successes each day, no matter how small.
� Practice mindfulness and self-care. Focusing on what you’re doing right now, without being caught up in the future or the past, is an important coping skill. Set aside a few minutes around the same time every day to do deep breathing, meditation, exercise — whatever works.
� Stay connected virtually. Keep your support network strong, even when you’re only able to call or text friends and family. Socializing can help you feel better and stay grounded. And the same is true for your children — try setting them up with virtual playdates or plan phone calls with relatives.
� Accept your feelings. Many of us feel sad, angry and anxious right now. Acknowledging that — instead of fighting it — allows us to ride out our emotions, and it might even free us up to move on and say, “Okay, so now what needs to be done?"
Helping children cope
� Be a mindful family. Find a way to help everyone take a moment to slow down, stay present and come together, like family yoga or a quiet walk in the woods.
� Stick to routines. Consistency and structure are calming during times of stress. As much as possible, kids should get up, eat and go to bed at their normal times.
Helping parents through COVID-19 and beyond
� Make and post a schedule. Changing activities at set times each day lets kids know what’s coming. Work together as a family to set a realistic schedule, then print itrint out and go over it together each morning. Setting a timer can also be a helpful way to let kids know when activities are about to begin or end.
� Alternate work and play. Alternate chores or schoolwork with fun activities and free time. Kids learn more when schoolwork is divided into chunks geared to their attention span. And knowing they will soon be rewarded with something they enjoy helps them focus in the moment.
� Use positive attention! Attention is the best way to influence children’s behavior, and it helps to make that attention big, bold, specific and immediate. Instead of "Good job,” try "GREAT JOB GETTING STARTED ON YOUR ASSIGNMENT SO QUICKLY!"
� Validate feelings. Kids, especially teens, will be disappointed about losing important experiences like sports, proms, plays and graduations. Let them share their feelings. Listen without judgment, and resist the urge to reassure them that everything will be fine.
COVID-19 Resources
▶ Supporting Kids Through the COVID-19 Crisis
▶ Supporting Teenagers and Young Adults During the Coronavirus Crisis
▶ Self-Care in the Time of Coronavirus
▶ Anxiety and Coping with the Coronavirus
▶ Remote Learning: Resources for Families
The Child Mind Institute is an independent, national nonprofit dedicated to transforming the lives of children and families struggling with mental health and learning disorders. Our teams work every day to deliver the highest standards of care, advance the science of the developing brain, and empower parents, professionals and policymakers with free resources to help children when and where they need it most. Together with our supporters, we’re helping children reach their full potential in school and in life. We share all of our resources freely and do not accept any funding from the pharmaceutical industry. Support us at childmind.org/donate.
About the Child Mind Institute’s Coronavirus Response
▶ Telehealth, remote evaluations and phone consultations
▶ Free educator webinars on mental health topics
▶ Comprehensive resources for parents including Facebook Lives in English and Spanish
San Diego Zoo
Yellowstone National Park Virtual Field Trip
MARS!!!
Animal Cameras
Virtual Farm Tour
Virtual Field Trips with Links
The San Diego Zoo has a website just for kids with amazing videos, activities, and games. Enjoy the tour!
Mud Volcano, Mammoth Hot Springs, and so much more.Tour Yellowstone National Park!
Explore the surface of Mars on the Curiosity Rover.They are updating from WEBVR to WEBXR now, but 360 Mode offers a digital view!
Live Cams at the San Diego ZooMonterey Bay Aquarium live camsPanda Cam at Zoo Atlanta6 Animal Cams at Houston ZooGeorgia Aquarium has Jellyfish, Beluga Whales, and more
This Canadian site FarmFood 360 offers 11 Virtual Tours of farms from minks, pigs, and cows, to apples and eggs.
Boston Children’s Museum
The Great Wall of China
This Virtual Tour of the Great Wall of China is beautiful and makes history come to life.
Walk through the Boston Children’s Museum thanks to Google Maps! This virtual tour allows kids to explore 3 floors of fun.
Springtime is around the corner, and many wonder how they can "spring" towards better health. People are looking to leave behind their poor habits and leap ahead to a positive and healthy lifestyle. With our immune systems being at the forefront, how can you naturally boost your health? Does your daily environment impact your overall wellness? Since the pandemic, many employees have found themselves working from home, which was not part of their regular routines. In some cases, this is up to 40 hours per week. Being mindful of social-distancing, how can we change our scenery while benefiting our mental and physical health?
Research studies show that spending at least 2-hours per week in nature can drastically improve our health and mental well-being. A study published in the journal Scientific Reports shows that people can benefit from spending at least 2-hours or a combination of 120-minutes a week in natural environments. This can include spending time in parks, nature walks, or the beach. Researchers found that people who spent a minimum of 120-minutes a week in nature reported better health and higher psychological well-being than people who did not.
No health benefits were observed in people who spent fewer than two hours outdoors. The study found that people observed benefited whether they spent a continuous two hours in nature or through multiple, shorter visits throughout the week. The health effects at the two-hour threshold were observed across all participants regardless of age, gender, ethnicity, socio-economic status, medical conditions, or occupation.
Dr. Mathew White, the lead author, said in a press release that 120 minutes "is hopefully a realistic target for many people, especially given that it can be spread over an entire week to get the benefit." Terry Hartig, the co-author, said in the release that there are many benefits people can get from spending time outdoors, and this is something that should be recommended by healthcare professionals. Terry Hartig stated: "There are many reasons why spending time in nature may be good for health and well-being, including getting perspective on life circumstances, reducing stress, and enjoying quality time with friends and family."
Terry Hartig also stated, "The current findings offer valuable support to health practitioners in making recommendations about spending time in nature to promote basic health and well-being, similar to guidelines for weekly physical [activity]." Leaping towards better health can seem scary. However, knowing that you have the power to boost your overall health with a simple act of connecting with nature, would you take the leap? Spending time outdoors and allowing yourself to connect with nature can allow you the time to clear your mind, find appreciation for earth's creations and provide you time to focus on yourself.
Spring Into Health
Citation: Lardieri, Alexa. “Spending 2 Hours in Nature A Week Promotes Health and Well-Being.” U.S. News & World Report, U.S. News & World Report, 13 June 2019, 3:38 p.m., www.usnews.com/news/health-news/articles/2019-06-13/study-spending-2-hours-in-nature-a-week-promotes-health-and-well-being. | White, Mathew P., et al. “Spending at Least 120 Minutes a Week in Nature Is Associated with Good Health and Wellbeing.” Nature News, Nature Publishing Group, 13 June 2019, www.nature.com/articles/s41598-019-44097-3.
How Do I Become The Best Version Of Myself ?
January has come and gone, and we are left sitting here with our list of goals, and we don’t know what to do with them. Fear not! You can continue your resolutions and create long term habits; all you need are the tools to make these healthy changes.
Did you go into 2021 thinking, “How did we even get through 2020?” if you did, you are not alone! 2020 was the year of many new and unfortunate circumstances we all wish we did not have to live through! So why not make 2021 your BEST YEAR YET? 2021 is the year of being the best version of you.
Thinking of bettering yourself may be difficult. So why not try thanking yourself instead? Hold on, thank myself? For what you may ask… thank yourself for being strong and overcoming everything you overcame in 2020. Next, make a list of everything you have accomplished. This does not have to be medals or awards; this can be small wins such as raising your kids, helping out people in need, adjusting to “new normal”, etc.
Now, find your list of goals (or those you wanted to start but maybe haven’t tried to tackle yet) and number these goals in order of importance.
Maybe your goals look like this:
q Lose weight
q Unplug from electronic use
q Spend less time on social media
q Become more organized
q Quit smoking
Take these goals and put them in order of importance. Now that you have done this let's begin making our plan of action! If your goal is to lose weight, let's start making a personalized meal plan or a healthy shopping list. Maybe you want to spend less time on social media and comparing yourself to others. You don't want to delete your account, but perhaps you can set goals for yourself, such as allowing yourself a designated time on social media. It starts with baby steps… no one is expected to drop 15 lbsimmediately. It all starts with adopting healthy habits to create long-term solutions! Just remember to be slow and steady to win the game. Ready to get started?
Benefits Of Meditation:
Ability to channel stress and create mental balance
Enhances capability of focus and energy
Allows the brain’s natural healing mechanism to heighten function
Allows us to tap into an emotional and hormonal connection with mind, body and soul
Boosts immune support
q Identify morning affirmationsq Check your financial wellness q Read a chapter of a bookq Move your body to release endorphinsq Celebrate someone you love q Unplug for two hours q Set one evening priority: __________________________________
Daily Checklist For Positive Personal Growth
q Make a gratitude list- what are you thankful for?
1.______________________
2.______________________
3.______________________
4.______________________
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q List your personal well-being needs for the day:
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q Recap the day:__________________________________________________________
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Positive thinking is the idea that you can change your life or impact others by possessing positive thoughts. This idea can sound fluffy. However, it allows us to control how we handle the situation when finding the positive in any circumstance. Many find it challenging to have an optimistic mindset in a pessimistic environment. By changing the way we think, we not only can have an impact on our stress levels, but we can also change our surroundings.
The Power of Positive Thinking
Let's learn how to build a positive thinking mindset:
1. Challenging negative thoughts.Cognitive-behavioral therapy practitioners believe that we can change our behavior by changing our thoughts. Ideas are the catalyst that leads to actions. The first step in controlling your thoughts is awareness.
2. Improving your outlook. Find the positive side of life's challenges.If you have trouble identifying your negative thoughts, consider keeping a thought journal. In this journal, write down how you perceive different things: yourself, your work or school, your parents, politics, the environment, and so on. Rather than pointing out people's flaws, look at how they help you or make an impact. Being positive may be challenging, but you can find aspects to be thankful for if you look hard enough.
3. Surround yourself with positive people.Find ways to visit with friends and family members virtually who can bring positivity and light into your life. Try hosting a virtual empowerment night. You can invite your friends or family members to join, and each writes down five things they find inspiring or empowering about the other. Outwardly expressing this will allow you to see how you impact others around you and allow you to change your negative or insecure thoughts about yourself.
4. Quiet your inner critic.When you find yourself thinking, "I can't," "It won't work," "I am not good enough," stop and make yourself write down five positive things about yourself. Heighten your focus on those positive attributes and see if you can adjust your thinking to allow yourself to try and not focus on the possibility of "failing."
Boost Your Immune System With SuperfoodsWhat are superfoods? Superfoods are defined as a food with health-promoting properties such as reducing inflammation, lowering the risk for disease, and having positive effects on physical or emotional health. So, where can we find these game-changing foods?! There are many opinions on the "best" superfood and where to buy the "purest" superfood quality. Let's look at the scientific proof to help us incorporate these unique food groups.
Science’s Stance on Superfoods:
• To determine the science behind superfoods, the National Health Service of the United Kingdom published a recent article. It is titled ”Superfoods: The Evidence.” NHS teamed up with the British Dietetic Association to evaluate research on ten popular superfoods, including blueberries, goji berries, chocolate, oily fish, wheatgrass, pomegranate juice, green tea, broccoli, garlic, and beetroot. Let's examine blueberries and summarize the findings per ”Superfoods: The Evidence.”
Heart Health• A study in 2012 found 93,000 women who ate three or more portions of blueberries and strawberries
a week had a 32 percent lower risk of a heart attack.
Atherosclerosis• While the evidence is inconclusive, blueberries may relax the walls of the blood vessels.• This may help reduce the risk of Atherosclerosis.• Atherosclerosis can increase the risk of a heart attack and stroke.
Cancer• In animals, blueberry extracts may decrease free radical damage that can cause cancer.
Better Memory• Small animal studies found a link between blueberries and improved memory.
The Verdict:• Alison Hornby, a dietitian, reports: "While research on the health claims of blueberries is inconclusive;
they are a fantastic choice as one of your five portions of fruit and vegetables a day."
The Verdicts On The Remaining Nine SuperfoodsThe following verdicts are quotes from Alison Hornby.
Goji berries: "Various goji berry products are sold as health foods, but the evidence of their health benefits so far comes from scientific studies using purified extracts of the fruit at much higher concentrations than the products contain."Chocolate: "A range of health benefits from the consumption of cocoa products have been investigated, particularly concerning cardiovascular disease, with early results showing promise." (Most studies concern themselves with cocoa, not chocolate.)Oily fish: "The benefits of eating at least two portions of fish a week, including one of oily fish, include keeping your blood pressure at a healthy level and improving blood lipids, both of which reduce your risk of cardiovascular disease."Wheatgrass: "There is no sound evidence to support the claim that wheatgrass is better than other fruits and vegetables in terms of nutrition. It cannot be recommended above any other choices in this food group."Pomegranate juice: "Research suggests there may be a benefit, but we've not shown it yet. The studies that have found an improvement in existing health conditions were minimal and more investigation into the role pomegranate plays in these improvements is needed."Green tea: "In the Far East, green tea has been used as a treatment for a variety of conditions ranging from arthritis to weight loss, as well as a preventative measure for diseases such as cancer, although the evidence for the majority of these conditions is weak or lacking."Broccoli: "A member of the family of cruciferous vegetables along with cauliflower, bok choy, and cabbage. These all contain compounds linked to improving the body's ability to impede cancer cells' growth."Garlic: "Studies using high concentrations of garlic extracts have been associated with improved blood circulation, healthier cholesterol levels, and lower blood pressure, all of which reduce the risk of cardiovascular disease. However, current evidence does not support the use of garlic supplements to improve health."Beetroot: "And beetroot juice, along with green leafy vegetables, cabbage, and celery, are beneficial as part of a balanced diet, as their nitrate content may help reduce blood pressure.”
How Super Are Superfoods?
Would it disappoint you to learn that superfoods are not magic bullets? They do not cure all ills and lead to eternal youth. However, these food items are healthier ingredients to add to your diet. And you never know what verdict future science will reveal. In the meantime, it seems that broccoli and oily fish have the most significant amount of positive science behind them.
Citation: About Council for Disability Awareness Council for Disability Awareness has written 479 posts in this blog. The Council for Disability Awareness is a nonprofit organization dedicated to educating the American public about the r, et al. “Is There Science Behind These So-Called Superfoods?” Council for Disability Awareness Blog, Council for Disability Awareness, 10 Feb. 2017, blog.disabilitycanhappen.org/science-behind-superfoods/#:~:text=%20What%20Science%20Says%20About%20Superfoods%20%201,blueberries%20protect%20against%20cancer.%20In%20animals,...%20More.
Your Brain And Nature
As people try to navigate a distanced world, they must look for new creative ways to reduce their stress and increase their mental acuity. Rather than trying eighty new techniques, look to the one place that supports our existence, nature. Researchers have compared healthy people's brain activity after walking for 90 minutes in either a natural setting or an urban one. They found that those who did a nature walk had lower activity in the prefrontal cortex. The prefrontal cortex is a region of the brain active during rumination, which brings forth repetitive thoughts focused on negative emotions.Dr. Strause stated, "When people are depressed or under high levels of stress, this part of the brain malfunctions and people experience a continuous loop of negative thoughts.” It appears that interacting with natural spaces offers other therapeutic benefits. For instance, calming nature sounds and even outdoor silence can lower blood pressure and stress hormone cortisol levels, the body's fight-or-flight response. The visual aspects of nature can also have a soothing effect. According to Dr. Strauss, "Having something pleasant to focus on like trees and greenery helps distract your mind from negative thinking, so your thoughts become less filled with worry."
"Anything from 20 to 30 minutes, three days a week, to regular three-day weekends in the woods is helpful," says Dr. Strauss. "The point is to make your interactions a part of your normal lifestyle."
Research in a growing scientific field called ecotherapy has shown a strong connection between time spent in nature and reduced stress, anxiety, and depression.
Citation: https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
