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The Wellness Corner

"Welcome to our Wellness Corner. Here, you'll discover resources to support your journey toward optimal physical and mental wellness. From delicious and nutritious recipes to practical fitness tips, informative health articles to strategies for enhancing mental resilience, our Wellness Corner is your go-to destination for nurturing your body and mind. Join us as we explore the latest trends and insights in physical and mental health, empowering you to thrive in every aspect of your life. Step into our Wellness Corner and embark on a path toward greater health, happiness, and vitality."

Good nutrition is the cornerstone of overall health and well-being, providing the essential nutrients our bodies need to function optimally. A balanced diet rich in vitamins, minerals, and macronutrients supports physical vitality, mental clarity, and emotional resilience. By fueling our bodies with nutrient-dense foods, we can enhance our immune system, maintain a healthy weight, and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

Recipe: Baked Teriyaki Chicken

This teriyaki chicken recipe uses a homemade teriyaki sauce to glaze chicken thighs that are baked in the oven for the most delicious sticky chicken.

Prep Time: 10 mins

Cook Time: 55 mins

Total Time: 1 hr 5 mins

Servings: 6

Ingredients

½ cup white sugar
½ cup soy sauce
¼ cup cider vinegar
1 tablespoon cornstarch
1 tablespoon cold water
1 clove garlic, minced
½ teaspoon ground ginger
¼ teaspoon ground black pepper
12 boneless, skinless chicken thighs

Instructions:

Preheat the oven to 425 degrees F (220 degrees C). Lightly grease a 9x13-inch baking dish.
Combine sugar, soy sauce, cider vinegar, cornstarch, cold water, garlic, ginger, and pepper in a small saucepan over low heat. Simmer, stirring frequently, until teriyaki sauce thickens and bubbles, 3 to 5 minutes. Remove from the heat.
Place chicken thighs in the prepared baking dish. Brush both sides of each thigh with the sauce. Reserve any extra sauce for basting.
Bake in the preheated oven for 30 minutes.
Flip chicken and brush with sauce. Continue to bake, basting with remaining sauce every 10 minutes, until no longer pink and juices run clear, 20 to 30 more minutes.
Serve hot and enjoy!

National Colorectal Cancer Awareness Month

If you're between ages 45 and 75 years, get screened (tested) regularly for colorectal cancer. Screening tests can help prevent colorectal cancer or find it early, when it may be easier to treat.

You may need to start getting screened before the age of 45 if colorectal cancer runs in your family. Your doctor may also recommend that you continue to get screened if you’re between ages 76 and 85 years, depending on things like your overall health and your preferences.

Talk with your doctor about your risk for colorectal cancer.

There are several different kinds of screening tests for colorectal cancer. The main types are:

Stool-based tests
Tests that look inside the colon and rectum

Stool-based tests are done at home. You collect a stool (poop) sample and send it to your doctor's office or a lab for testing.

Tests that look inside your colon and rectum — like a colonoscopy — happen in a doctor's office or hospital. For these tests, you’ll need to take a laxative to clean out your bowels before the appointment. For a colonoscopy or sigmoidoscopy, your doctor will use a thin, flexible tool with a camera on the end to look inside your rectum and colon. For a colonoscopy, you'll get anesthesia (medicines that make you relaxed or put you to sleep) before the test, and you'll need someone to drive you home after the test. In general, if you choose a stool-based test, you’ll need to get tested more often. If you choose tests that look inside your colon and rectum, you’ll need to get tested less often.

National Nutrition Month

There are plenty of healthy snack options that give your children important nutrients and help satisfy hunger between meals.

Keep fresh fruit in a place that’s easy to reach in the refrigerator or on the kitchen table — this will make it easier for kids to grab a healthy choice.

Combine fruits and veggies with dairy or proteins:

Make “ants on a log” (celery with peanut butter and raisins)
Add fruit to fat-free or low-fat yogurt — use fresh fruit, or look for canned, dried, or frozen fruit with no added sugars
Blend fruit and yogurt with a small amount of 100% fruit juice to make a tasty smoothie, or try soy yogurt with added calcium, vitamin A, and vitamin D for a non-dairy option
Dip vegetable “matchsticks” (thin sticks made from fresh carrots, zucchini, or bell peppers) in hummus (a dip made from chickpeas)
Top apple slices with nut butter

Combine whole grains with dairy or proteins:

Top whole-grain crackers with low-fat cheese
Top whole-wheat bread or rice cakes with nut butter
Melt low-fat cheese in a whole-wheat tortilla to make quesadillas — try adding black beans for an extra boost of nutrition
Mix air-popped popcorn with dried fruit and unsalted nuts for homemade trail mix, and serve with a glass of fat-free (skim) or low-fat (1%) milk
Make a mini pizza — top half of a whole-wheat English muffin with spaghetti sauce, chopped vegetables, and low-fat shredded cheese and heat it up in the microwave or oven.

Embarking on a fitness program can be an exciting journey toward improved health and well-being. Whether you're a beginner or getting back into fitness after a break, it's essential to start with a solid foundation. By focusing on consistency, variety, and proper technique, you can set yourself up for success. Here are some key tips to consider as you begin your fitness journey:

Find Activities You Enjoy: Choose activities and exercises that you enjoy doing. Whether it's walking, dancing, swimming, cycling, or playing a sport, finding activities you love increases the likelihood that you'll stick with them long-term.
Set Realistic Goals: Set achievable fitness goals that align with your abilities and lifestyle. Break larger goals into smaller, manageable steps, and track your progress along the way.
Prioritize Consistency: Consistency is key to seeing results from your fitness routine. Aim to exercise regularly, even if it's just for a few minutes each day. Consistency builds momentum and helps establish healthy habits.
Mix Up Your Routine: Keep your workouts interesting and prevent boredom by mixing up your routine. Incorporate a variety of exercises, such as cardio, strength training, flexibility, and balance exercises, to target different muscle groups and keep your body challenged.
Focus on Form and Technique: Pay attention to proper form and technique when performing exercises to maximize effectiveness and prevent injuries. If you're unsure about how to perform an exercise correctly, consider working with a certified personal trainer.
Listen to Your Body: Pay attention to how your body feels during exercise. If you experience pain or discomfort, stop and reassess. Push yourself, but know your limits and avoid overtraining.
Include Strength Training: Incorporate strength training exercises into your routine to build muscle, increase metabolism, and improve overall strength and endurance. Bodyweight exercises, free weights, resistance bands, and weight machines are all effective options.
Prioritize Recovery: Allow your body time to rest and recover between workouts. Get enough sleep, eat a balanced diet, and incorporate rest days into your routine to prevent burnout and reduce the risk of injury.
Stay Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated and maintain optimal performance. Dehydration can negatively impact your energy levels and overall workout experience.
Be Patient and Persistent: Remember that progress takes time, and results won't happen overnight. Stay patient, stay consistent, and celebrate your achievements along the way. Fitness is a journey, not a destination, so focus on making sustainable lifestyle changes for long-term success.

Hydration plays a crucial role in maintaining overall health and well-being. Here are several reasons why staying hydrated is important:

Regulation of Body Temperature: Adequate hydration helps regulate body temperature through sweating and evaporation. During physical activity or in hot weather, the body loses water through sweat, and proper hydration is essential to prevent overheating and heat-related illnesses.
Supports Bodily Functions: Water is involved in numerous bodily functions, including digestion, absorption of nutrients, circulation, and excretion of waste products. Staying hydrated ensures that these processes can occur efficiently and effectively.
Promotes Cardiovascular Health: Drinking enough water helps maintain blood volume and supports proper circulation, which is essential for cardiovascular health. Adequate hydration may lower the risk of heart-related issues such as heart attacks and stroke.
Improves Cognitive Function: Dehydration can impair cognitive function, leading to decreased focus, concentration, and alertness. Proper hydration is vital for maintaining optimal brain function, memory retention, and mental clarity.
Enhances Physical Performance: Being properly hydrated can improve physical performance and endurance during exercise or physical activity. Dehydration can lead to fatigue, muscle cramps, and decreased athletic performance.
Supports Joint Health: Hydration is important for lubricating joints and supporting their function. Drinking enough water helps cushion and protect joints, reducing the risk of joint pain and stiffness.
Promotes Skin Health: Adequate hydration contributes to healthy, radiant skin by maintaining skin elasticity, moisture balance, and preventing dryness. Dehydrated skin may appear dull, dry, and prone to wrinkles and fine lines.
Boosts Immune Function: Proper hydration supports immune function by aiding in the transport of nutrients and oxygen to cells and tissues. Staying hydrated may help strengthen the body's natural defenses against infections and illnesses.
Prevents Kidney Stones: Drinking enough water helps dilute urine and prevent the formation of kidney stones. Adequate hydration can reduce the risk of developing painful kidney stones by flushing out waste products and toxins from the body.
Supports Weight Management: Drinking water before meals can help promote feelings of fullness and reduce calorie intake, which may support weight management efforts. Additionally, staying hydrated can prevent fluid retention and bloating.

Overall, maintaining proper hydration is essential for supporting bodily functions, promoting health, and preventing various health issues. It's important to drink water regularly throughout the day and pay attention to your body's signals for thirst to ensure adequate hydration.

Starting a journey toward mental wellness is a transformative endeavor that requires intention, self-awareness, and commitment. Here are some tips to help you begin:

Acknowledge Your Feelings: Start by acknowledging your emotions and thoughts without judgment. Practice self-awareness by tuning into how you're feeling and what might be contributing to those feelings.
Seek Support: Don't hesitate to reach out to supportive friends, family members, or mental health professionals if you're struggling. Talking about your feelings and experiences with trusted individuals can provide comfort, perspective, and validation.
Practice Self-Compassion: Be gentle with yourself and practice self-compassion as you navigate your mental wellness journey. Treat yourself with kindness, understanding, and forgiveness, especially during challenging times.
Explore Mindfulness: Incorporate mindfulness practices into your daily routine to cultivate present-moment awareness and reduce stress. Mindfulness techniques such as meditation, deep breathing exercises, or mindful walking can help calm the mind and promote emotional balance.
Establish Healthy Habits: Focus on building healthy habits that support your mental well-being, such as getting regular exercise, eating a balanced diet, prioritizing sleep, and limiting alcohol and caffeine intake.
Set Boundaries: Learn to set healthy boundaries in your personal and professional life to protect your time, energy, and emotional well-being. Saying no to activities or commitments that drain you and setting limits on screen time and social media can help reduce stress and overwhelm.
Practice Gratitude: Cultivate a mindset of gratitude by regularly expressing appreciation for the positive aspects of your life. Keeping a gratitude journal, writing thank-you notes, or simply taking a moment to reflect on what you're grateful for can foster feelings of contentment and joy.
Engage in Activities You Enjoy: Make time for activities and hobbies that bring you joy, fulfillment, and a sense of purpose. Engaging in activities you love can boost your mood, reduce stress, and promote overall well-being.
Seek Balance: Strive for balance in your life by prioritizing activities that nourish your mind, body, and spirit. Find a healthy balance between work, leisure, socializing, and alone time to avoid burnout and maintain emotional equilibrium.
Practice Self-Care: Prioritize self-care as an essential component of your mental wellness journey. Set aside time each day to engage in activities that nurture and replenish you, whether it's taking a bath, reading a book, spending time in nature, or practicing a hobby you love.