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Author: Kristina Serova

By: CHN Wellness Team

Do you sit in front of a computer at your work for long periods of time? This can be really hard on your body. You may have pain, stiff joints or tight muscles after you sit for a while. Try these tips to help you sit the right way. This will support and protect your body:

  1. Put your feet flat on the floor so your knees are level with your hips. You may need to use a footrest if your feet don’t touch the floor.
  2. Sit all the way back in your chair. Be aware of your posture. Keep your stomach muscles tight, so your back stays straight. Relax your shoulders.
  3. Center your body in front of your computer screen and keyboard. Keep items you use often (like your phone or stapler) close to your body so you don’t have to reach as much.
  4. Move the arm rests on your chairso your elbows can rest on them at a 90 degree angle. Your wrists and forearms should be straight, not bent, resting in front of your keyboard and mouse.
  5. Check how high your computer screen is. When you look straight ahead, your eyes should be level with the top third of your screen. Your neck and spine should be straight. If you need to raise your screen, place a book under it.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

By: CHN Wellness Team

Travel is full of joys and excitement. It can also be hard when things don’t go as planned. Use these tips to help you stay in the moment and enjoy your adventure!

  • Pack less. Take less stuff with you. You will spend less time choosing what to wear. Plus repacking will be faster when it’s time to go home. It will also give you more space for keepsakes.
  • Wake up early. You will miss crowds and have more time to explore new places. Try to enjoy exploring rather than feeling rushed.
  • Keep a travel journal. Write down your favorite moments. Think about what you saw, smelled, heard, tasted, and felt to help when you look back on your trip.
  • Try new things. Talk to new people. Try new foods! The more new things you try, the more you will get to know the place you are visiting. This will help you feel at home in a new place. Try to visit local sites, relax, and enjoy local food.
  • Laugh. Enjoy yourself and the place you are visiting. Being a tourist means you may get lost or do something silly. Enjoy the mishaps with laughter instead of worrying.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

By: CHN Wellness Team

Use these tips to start your day off right.

  1. Be still for five minutes. Before getting out of bed breathe deeply and be calm. This will help you get your thoughts together to take on your day!
  2. Drink a glass of water. Keep a glass of water by your bed. Drink the whole glass when you wake up. Your mind and body need lots of water to become alert.
  3. Smile!When you wake up, give the world a big smile. Your mind and body are linked. When you smile, your body sends a message to your mind that you are happy.
  4. Stay away from screens. Get ready for your day before you check emails, social media, or the news. This will help you to leave your house on time.
  5. Eat a smart breakfast. Eat foods high in protein and fiber in the morning to make you feel awake and alert. This will also keep you full until your next meal.
  6. Connect with someone. Tell a loved one how great they look or send a happy message to a friend. Making others feel good will help you start your day on a good note.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

By: CHN Wellness Team

Do you feel like there’s not enough time each day? Use these tips to help you manage your time better!

  • Move your bedtime. Try going to bed 15 minutes earlier than your normal time. You’ll wake up wanting to get things done!
  • Strike a “Power Pose.”Stand up tall, push out your chest, and breathe deeply. Stay like this for 2 minutes to lower stress!
  • Plan ahead. Write down what you want to get done at the start of each day, week, month, and year. Write your list on a sticky note or a planner. Cross off your goals when you reach them.
  • Rank your tasks. Start your list with the things you must need to do. Put the smaller things at the end. Finish the things that matter most first.
  • Set a timer. If you’re stuck on a task, set the timer on your phone for 50 minutes to do work. When the timer goes off, give yourself a 10 minute break. Then set your timer for another 50 minutes of work.
  • Be smart with your time. If you feel like you can’t focus, take a walk. Look at the buildings and trees around you. You can also try coloring for 10 minutes.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

By: CHN Wellness Team

Many cleaning products have strong chemicals that can be bad for our health. Instead, clean with natural products that are better for your health. The next time you clean, try these easy blends for your home:

Bathtub and shower tiles:

– Wipe down your tub and tiles with white vinegar.
– Sprinkle baking soda on your tub and tiles. Bubbles will start to form.
– After 20 minutes, scrub with a wet sponge. For tougher stains, scrub with a toothbrush or scrub brush.
– Rinse your tub and tiles with water.

Dishwasher:

– Pour half a cup of white vinegar into the soap slot of your dishwasher.
– Run your dishwasher with no dishes.

Coffee machine:

– Mix 1 cup of white vinegar and 1 cup of water. Pour the mix into the water chamber of your coffee machine.
– Turn on your coffee machine to brew but don’t put coffee in it.
– Turn off your coffee machine half way through the cycle. Let it sit for 1 hour.
– Turn your coffee machine back on and let it finish.
– Run your coffee machine 3 more times with just water to wash out the vinegar.

Pots and pans:

– Mix 2 tablespoons of sea salt with the juice of 1 lemon to make a scrub.
– Rub the scrub onto your pots and pans. Let them sit for 15 minutes.
– Rinse off the scrub with warm water.

Counter tops:

– In a spray bottle, mix 1 cup of rubbing alcohol, 1 cup of water, and 1 tablespoon of white vinegar.
– Spray on counter tops. Wipe with a towel to get rid of germs.

By: CHN Wellness Team

Thanksgiving is a time to feel good and celebrate with loved ones. Use these tips to enjoy yourself this holiday season and stay healthy!

  • Work out to burn off extra calories before your holiday meal. Boost your steps or workout extra hard the week before. Plan a football or basketball game outside or take a walk with loved ones!
  • Eat breakfast the morning of a big holiday meal. This can give you more control over your appetite throughout the day. Start your day with a small breakfast that has lots of protein and fiber. You could try an egg with a slice of whole-wheat toast. Or have a bowl of whole-grain cereal with low-fat milk.
  • Focus on family and friends. Take time to celebrate relationships. Spend time catching up with loved ones and being thankful for all the joy they bring.
  • Check out all the food before you sit down to eat. This will help you control how much you put on your plate. Remember, some holiday foods are better choices than others!
  • Eat slowly. Put your fork down in between each bite and savor each mouthful. This will help you feel more satisfied during your meal.
  • Wait 10 to 20 minutes before getting up for a 2nd helping. You may find that you are no longer hungry.
  • Drink a glass of water in between every beer, glass of wine, or liquor. This helps you stay hydrated and limits calories. Calories from alcohol and other drinks add up quickly!
  • Be realistic. Set a goal to stay at the same weight this holiday season

Follow these tips to stay safe while working out or being active outside in cold weather:

  • Check the weather. Don’t work out outside if the temperature is below 32° Try to work out in the morning or during the day when temperatures are the highest.
  • Don’t work out in:
    • – very high winds
    • – ice
    • – snow
    • – rain
    • – the dark
  • Dress in layers.Layers help your body warm up and cool down. Take off top layers as you begin to sweat. Put them back on as you cool down. Remember to wear a hat!
  • Let your body get used to the cold weather. Warm your body up before starting your workout. Speed walk or do high-knee marches.
  • Be safe. Work out in a place where the ground is clear and safe liked plowed streets and sidewalks. Watch out for black ice. Protect yourself from strong winds. Stay on paths and roads that have lights. Wear bright clothes or clothes that reflect so cars can see you.
  • Drink waterbefore, during, and after your workout. When it’s cold outside, you may not notice how much water you lost from sweating.
  • Cool down at the end of your workout. Slow down for the last 5 minutes of your workout. Stretch inside and take off layers as you warm up.

To learn more about wellness call the Wellness Department at Community Healthcare Network at (212) 432-8494 or email [email protected]

By: CHN Wellness Team

We all have loved ones whose bad habits worry us. It is hard to watch people you care about, do things that may hurt them.

Think about healthy habits of yours. Were they always part of your life? Was there an event or person that inspired you? Try these tips to help inspire loved ones to move toward healthier habits.

  • Set a good example. How will you push someone to eat more veggies if you always reach for junk food? Show your loved ones how to make healthy choices by doing so yourself.
  • Teach them. Research the facts and share them. You could show them an article on how healthy foods are better for your brain. Be careful not to sound like you are judging them—you want to help them!
  • Don’t sound like you think you are better than them. Use your words and tone wisely. Don’t put down your loved ones for making less healthy choices. Remember, what is right for you might not be right for them.
  • Lend a helping hand. Support loved ones by taking part in their healthy habit with them. Having someone to share your success will make you want to keep it up. If their goal is to lose weight, you can try a new recipe for dinner, or go for a walk with them. If they are trying to lower stress, try a breathing exercise with them.
  • Try your best. Remember that you can’t make someone do something they don’t want to do. You can only push them to take steps forward. It is important to take care of yourself and your relationship during the process.

If a loved one is having a hard time getting healthy, have them reach out to an expert like a nutritionist, therapist, or doctor. These people have more knowledge to help your loved one reach their health goals themselves.

To learn more about wellness, talk to the Wellness Department at Community Healthcare Network at (212) 432-8494 or  [email protected]

By: CHN Wellness Team

Energy flows through your body all the time. When the energy pathways in your body are blocked, you can get sick or feel pain. Acupuncture uses tiny, thin needles. An acupuncturist will put the needles lightly into your skin to promote healing and help balance the flow of energy in your body. This can make you feel happier and healthier!

Acupuncture can help you with:

  • Stress
  • Anxiety (feeling very worried and nervous)
  • Depression
  • Joint pain
  • Headaches
  • Nausea (feeling sick to your stomach)
  • Digestion
  • Breathing problems
  • Sleep
  • And much more!

Learn more about our wellness services at our Wellness and Nutrition page or call us at 866-246-8259.

Stick to your New Year’s resolution! Follow these tips to help you stay on track and motivated!

  • Just pick one. Don’t try to change all at once. Make small changes at a time. This will give you a better chance to reach your larger goal by the end of the year.
  • Plan ahead. Learn about your resolution. Get ready with the tools you will need to make your change successful. Write them down on your calendar or journal.
  • Pick a start date You don’t have to make a change on New Year’s Day. Pick a day when you know you’ll feel rested, excited, and happy.
  • Talk about it. Tell your loved ones about your resolution. They can help you stay focused and motivated.
  • Stay inspired. Write your resolution down on a card. Keep it in your wallet, by your bed, or on your bathroom mirror so that you see it every day.
  • Reward yourself. Celebrate your success with small rewards like a magazine, a long-distance call to a friend, a quick rest, or a trip to the movies. Small rewards are a great way to help you keep going.
  • Make your resolution a part of every day. Think about your day and when it might be hard to stick with your resolution. Plan ways to get through hard times.
  • Learn from your mistakes. No one is perfect. If you have trouble, make a note of why it was hard and try again. Keep trying until you succeed.
  • Have patience. Set goals that you can reach. Remember, making lasting changes takes time.