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January is Health and Wellness Month

By Entira Family Clinics

Start the New Year with Health and Wellness goals! 

At Entira Family Clinics, we encourage you to:

  • Make healthy food choices
  • Reduce your stress
  • Be active

Make healthy food choices

Many of us remember the old food pyramid which was replaced by the MyPlate graphic in 2011. Its simplicity makes it easy for children to understand.   What changed?  The visual now shows what a healthy meal should look like graphically on a plate.  It shows that half of your plate should be fruits and veggies and only ¼ grains. They also recommend making ½ your grains whole grains.  The protein source can be meat, but it can also be veggies, beans or eggs. Make sure you switch your milk to low or fat-free. And drink lots of water in favor of other beverages especially sugary drinks.

For more resources, go to http://www.choosemyplate.gov/

Reduce your stress

It’s hard not to turn around and see an article on reducing your stress.  Our lives are busier than ever! 

What can you do?

Breathe! Take 5 minutes to slow your breathing down.  Breathe in and out through your nose on a consistent count; 5 seconds in and 5 seconds out. You can even place your hands on your abdomen to feel your breathing.

Meditation.  It’s a lot easier than most people think. You only need 5 minutes and a comfortable space to practice mindfulness.    If you really enjoy the benefits, you can purchase a yoga pillow and mat for your practice. There are even self-directed Apps like Stop, Breathe & Think to help you and books such as How to Meditate by Pema Chödrön.

Yoga. Along with reducing stress, yoga aids in flexibility, strength, improves your posture and more.  You try yoga for a week free at most yoga studios.  Yoga is also offered by many community centers and gyms as well as Community Ed classes.  SimpleYoga is a free App that can help you get started.  For more information on the benefits of yoga, please read the following article by our own Dr. Lori Bethke from the Vadnais Heights Clinic. 

Be Social. Reach out to family and friends to talk over what is causing you stress over coffee, walk or on the phone.

Be Active

Most of us know the benefits of working out: keeps weight down, builds muscle, reduces stress, and strengthens your heart and more.  A combination of weight bearing exercise and cardio give you the best result.

For those of you who feel that you can’t fit daily exercise into our day, here are some creative ways to include exercise into your day:

●  Rise and shine—and stretch. Add a few crunches and push-ups
Brush teeth and squat
Dry your hair and knee lift
Do calf-raises while washing dishes
Walk the dog
5-minute clean. Set a timer and clean as much as you can in that time


Deskercise.  Get some hand weights and do biceps curls and overhead extensions while reading email or talking on the phone
Move on your lunch hour
Propose walking meetings
Take the stairs vs. the elevator in public places
Counter-top push-ups

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