health tips

February is National Senior Independence Month

February 1, 2017 mdhomehealthadmin Active Living, Senior Lifestyle Comments Off on February is National Senior Independence Month , , , , , , , , , , , , ,

February is a month that is dedicated to celebrating senior independence, and putting a bit of extra time into promoting and assisting a senior in your life in any way that helps with their independence in staying at home, while receiving the care that they need. As caregivers and Phoenix home health care professionals, we are extra excited about February, and have a variety of suggestions for ways that you can join in and promote senior independence this month as well.

If you have a special senior in your life that you would like to see stay in their home, and out of hospice care, it would be a good idea to take an assessment of their needs. A needs assessment can help you to better understand the daily struggles your loved one faces, and also where they might have needs for greater health and safety in their normal routines. If you’re unsure of how to conduct a thorough needs assessment, contact your local Phoenix home care professionals, and they can send someone to the home of your special senior to conduct a needs assessment and consultation for free.

There are likely to be a variety of medical and non-medical services required in the home of your loved one, and deciding whether to help with some of these tasks, or to hire a caregiver is going to be your next decision. You may even want to split up some of the tasks between yourself and family members, while adding the help of a professional caregiver. Things like grocery shopping, laundry, cooking, cleaning the home, and administering meds may sound like reasonable tasks that you can handle, while the more medical needs will require the help of a medical caregiver. There are also a variety of non-medical needs your loved one may have, such as having someone there to help them dress each day and to bathe, that you may want to hire a caregiver to help with.

Another great way to help promote independence in seniors this month is to help promote a decent amount of exercise into their daily routines. This is something you will want to discuss with your loved one’s doctor first, to ensure they aren’t over exerting themselves, or bringing extra risk to a health condition. Any amount of consistent exercise has been found to be the single most important factor for those over 65 in promoting independence, longevity and reducing the risk of falls. Falling is one of the most prevalent risk factors for seniors, and is the biggest cause of injury death for this age group.

National Senior Independence Month will be more effective the more it is acknowledged and observed, so spreading the word is another great way to help promote awareness. A great way to spread awareness is by asking your municipal government to declare February as Senior Independence Month in your city or town. Here is a great example of a proclamation that you may use to spread the word to your local community.

Every bit of help in spreading awareness about Senior Independence Month is certainly appreciated. And for those of you who do not have a special senior in your life, but would like to help in promoting senior independence in your community, look no further than your local YMCA. They offer a SilverSneakers Fitness Program for those 65 and older, and you can get involved by volunteering, and helping facilitate senior fitness in any way that you can. If you would like more information on National Senior Independence Month, or our services, experience, or rates, call (602) 396-5742, or fill out our contact form. We look forward to serving you.

 


5 New Year’s Resolutions for Better Health

January 12, 2017 mdhomehealthadmin Active Living, Healthy Eating, Hiring a Caregiver, Seasonal/Holiday, Senior Lifestyle Comments Off on 5 New Year’s Resolutions for Better Health , , , , , , , ,

Phoenix Home Health (Small)

Now that 2017 is in full swing, there’s likely a list of resolutions you’ve made to help make 2017 the best year yet. Perhaps you’re already working away at your list of changes you’d like to make, or maybe you’ve only looked at it, and haven’t started on it yet. Either situation is fine, as starting slow with an intention is the best way to implement long-term change this year. For those of you who have resolutions surrounding bettering or maintaining your health, here are 5 resolutions that will give you the health boost you need, and the motivation to start working away at the rest of your list.

Get 15-20 Minutes of Direct Sun Per Day

In order for our bodies to absorb enough of the vitamin D we need, a nice dose of 15-20 minutes (depending on your skin’s pigment type) of direct sun exposure at the height of UV exposure in the afternoon (without sunscreen) is needed. If you’re going to be out any longer, put on some sunscreen after the first 15 minutes, as it blocks the absorption of vitamin D. There are other ways to get vitamin D from foods, but this is the fastest, easiest way. It is also a great way to combat certain medical problems that may present in the future. This is especially important for females, as 50% are not getting enough vitamin D.

Make Sure You’re Getting Enough Sleep

Sleep is one of the best things you can do for your body and mind. Sure, we don’t want to oversleep and hibernate all day, but we should be getting 7-9 hours of sleep per day. When this is lacking, a sleep deficit can build up, and negative health issues may become present. Sleep research scientists have found that women need a bit more sleep than males, by about 20 minutes.

Exercise for 20 Minutes Per Day

Cardiovascular health drastically improves if we are exercising to increase our heart rate for at least 20 minutes per day. A 20-minute walk per day is powerful enough to save 37,000 lives per year, and ward off several health issues. If you’re looking to get into greater shape in 20 per minutes a day, try interval training; elevating your heart rate to 90% capacity for one minute, then cooling down for another minute, and repeating 10 times. For optimal cardio workout results without intervals, try going for 30 straight minutes per day.

Drink One Green Smoothie Per Day

Replacing one meal or snack per day with a green smoothie is a great way to get your daily dose of fruits, vegetables, and essential nutrients in a delicious drink that you can take with you on the go when you’re pressed for time. Depending on what you like, try blending in fresh or frozen organic berries, bananas, kale, or spinach (any leafy green) and either fresh-squeezed fruit juice, or almond milk. You can add extra anti-oxidants to your drink with chia seeds, acai berries, wheatgrass, turmeric root, ginger and more. Some even like to add a bit of avocado, avocado oil or flaxseed oil for Omega-3. Local organic honey is also great for those with allergies, and fresh coconut, in moderation, gives a great health boost. It may not sound as delicious as it is, but the berries completely overpower the taste of the vegetables. For those of you with nut allergies, soy milk, coconut water, or vegetable juice may be used as a healthy and delicious substitute. If this sounds like too much work, we’d be happy to send over one of our Phoenix home health care providers to assist. They can not only make the smoothies for you, but also go to the grocery store for the supplies, and even assist with the other resolutions listed above.

Practice Mindfulness: Indulging in a Hobby You Enjoy

The act of mindfulness is a powerful tool in grounding and centering when you are feeling overwhelmed, or just not feeling motivated to make the powerful changes you’ve set out to achieve in 2017. Take a few minutes per day to ground yourself, state an intention for the day, and indulge in a bit of you time–no matter how much time you have. Whatever it is that you enjoy, allow yourself a defined amount of time to focus solely on this without any distractions or guilt. This could be painting, playing a game, making crafts, watching a favorite show, spending time in nature, participating in a sport, knitting, writing, reading, playing with your pets or children, or chatting on the phone with a friend. Whatever it is that you set out to do for yourself each day, be sure to schedule it in as a priority for you, as you would anything else. You owe it to yourself to do something each day that brings you joy and helps you stay present–in the here and now. If you’re having difficulty doing things you once could, a Phoenix home care provider is available to come to your home and help, even if companionship is all you’re seeking.

You owe it to yourself to indulge in the 5 following activities. They do not have to take up too much time each day, may be multitasked together into just a few activities, and you never have to do them alone if you’re unable or unwilling to. We are here for you. For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


5 Thanksgiving Day Diet Hacks

November 18, 2016 mdhomehealthadmin Healthy Eating, Seasonal/Holiday Comments Off on 5 Thanksgiving Day Diet Hacks , , , , ,

Thanksgiving is just around the corner, and that means family and friends will be gathering together, giving thanks for their blessings, and feasting on approx. 4,500 calories each.  That’s two to three times what the average person needs in an entire day. So how does one enjoy this long celebrated tradition without overdoing it? With these handy dandy Thanksgiving Day health hacks. Now you can have your cake, and eat it.

More Lemons Please

Research shows the body must maintain a slightly alkaline pH balance for optimal health. Most people may not realize the pH balance of what they’re eating. It would be well worth the read to sit down and view a food pH balance chart. In the meantime, know that raw fruits and vegetables are most likely to be alkaline, while processed foods, sweets, meats, sodas, dairy and grains tend to be acidic. One can balance out the high acidity levels in their body by adding lots of fresh lemon to their water. Water is neutral in pH, and lemons are as high on the alkaline scale as it gets. Another high alkaline substance is baking soda, but lemons are much more delicious. You can also balance your body’s pH by drinking a shot of organic apple cider vinegar. This tastes better if you dilute it with water, and if you have a straw–use it, as the vinegar can wear away at the enamel of your teeth.

Eat More Veggies

There are likely to be many tempting indulgences available at the table this Thanksgiving, but if you want to maintain a healthy diet, it’s best to load your plate up with as many veggies as possible. A good rule of thumb is to fill your plate 2/3 of the way with veggies, and the rest of your plate with things like turkey, pie, and anything else you choose. If you want to get more alkaline from your veggies, gravitate toward the green leafy kinds like spinach and kale, as they have higher alkaline levels than most. Also, know that canned veggies are acidic, so if you want to stay healthy, go fresh.

Cut it in Half

If your eyes tend to be bigger than your stomach, and you want to try everything your Thanksgiving Day feast has to offer, start by cutting everything in half. Only take half the portion size you think you want. This is especially important for dessert. Chances are that by the time you have finished eating your half-sized portions, your body will tell you that you’re full. It takes about 20 minutes after being full for the signal to reach your brain.

Slow Down

It’s best to eat as slowly as possible. If you eat your meal in less than 20 minutes, you could be overstuffing your stomach, which will only lead to discomfort later. Try chewing slowly, taking breaks between bites, and conversating with others. Another way to ensure you are eating slower is by using chopsticks.

 Say No to Alcohol

At least while you’re eating. Research has shown that drinking alcohol while eating slows down digestion, and disrupts the way the body breaks down calories. This could cause you to feel fuller longer.

If you’d like more health tips, or a Phoenix home care provider to plan meals, shop, and cook for you, give us a call  at 602-396-5742, or fill out our contact form. We look forward to helping you through our Phoenix home health care non-medical services.


Get Ready for Fall with these Healthy Seasonal Recipes

September 22, 2016 mdhomehealthadmin Healthy Eating, Seasonal/Holiday Comments Off on Get Ready for Fall with these Healthy Seasonal Recipes , , , ,

Gourmet traditional holiday apple pie sweet baked dessert food w

With fall fast approaching, it’s time to go through your recipe catalog and bring out some of your healthy fall favorites so you can enjoy seasonal recipes that are both delicious and good for you. Included in this sampling of healthy seasonal offerings are some that you may not already have, but are definitely worth preparing, so you and your family can enjoy good eating during the coming season.

Phoenix care-givers and care receivers alike will also love these recipes, because they’re great for all ages, and use heart-healthy ingredients. Whether you provide Phoenix home health care, or enjoy the benefits of that care, preparing one of these recipes will be a pleasant experience, and you’ll end up with something really satisfying and delicious to eat.

Zucchini rice casserole

This recipe includes chicken broth, zucchini, bell peppers, onion, Jack cheese, corn, flower, turkey sausage, reduced-fat cream cheese, and pickled jalapenos, to create a heart-healthy and extremely tasty casserole that the whole family will enjoy. You can prepare this dish over two days by doing most of the work ahead of time and refrigerating it before the final bake the next day.

Deep-dish apple pie

To make this healthy version of an old favorite, you’ll need flour, sugar, salt, unsalted butter, reduced fat sour cream, canola oil, Granny Smith apples, brown sugar, lemon juice, cinnamon, nutmeg, allspice, flour, sugar, and one egg. First you need to make the crust, separating into two equal portions for the top and bottom. The pie filling calls for the apples, spices, and lemon juice to be combined and cooked until the apples begin to break down, then put into your baking dish with the top crust covering. Bake at 375 for about 20 minutes – then prepare yourself for a delicious taste treat.

Chicken breasts with chive sauce

This is a very simple dinner dish to prepare which doesn’t even involve baking, and it’s very heart-healthy so you don’t have to feel guilty about all that great taste. The recipe calls for four boneless chicken breasts, a little salt, flour, olive oil, two large shallots (chopped), dry white wine, reduced-sodium chicken broth, reduced-fat sour cream, Dijon mustard, and one bunch of chopped chives. After flattening and tenderizing the chicken breasts, sauté them until golden brown in the oil. Then cook the shallots in a saucepan, and add the flour, wine and broth. Add in the chicken breasts, and cook on the stovetop until all pink is gone, after which you can stir in the sour cream, mustard, and chives.

Southwestern three-bean and barley soup

For this zesty and satisfying soup, you’ll need onion, celery, carrot, reduced-sodium chicken broth, pearl barley, dried black beans, Great Northern beans, kidney beans, chili powder, ground cumin, dried oregano, and salt. After heating the oil, add in the onion, celery, and carrot, then cook them until softened. Add in water, broth, barley, all three beans, and the spices, then simmer over high heat. After allowing the mixture to simmer for about two hours, add in more water as needed, and serve to your very grateful family members!

More about home care

If you or anyone you know would benefit from having expert Phoenix home care, you should contact us at your convenience to learn more about what we have to offer, and how we can help you. For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


4 Ways to Stay Healthy and Active in the Cooler Months Ahead

September 18, 2016 mdhomehealthadmin Active Living, Seasonal/Holiday Comments Off on 4 Ways to Stay Healthy and Active in the Cooler Months Ahead , , , , , , , , ,

Active Fall

Both the calendar and the cooler weather are telling us that fall is fast approaching, and that means it’s time to start thinking about healthy fall activities to keep you active, while also enjoying the change of seasons. Here are some activities you can do which are low-impact in terms of effort required, and yet still take full advantage of the delightful freshness of the autumn season.

Raking leaves

This is not only a very practical activity, but it’s also pretty good exercise which you can do while appreciating the beautiful colors of the falling leaves. If there are kids in your household, they’ll find tons of ways to have fun and enjoy the piles of leaves you rake up, but even if no one else is around, this is a very productive and satisfying activity that goes beautifully with the season.

Take a walk

Walking is one of those healthy activities which burns calories and strengthens muscles, and also provides you an opportunity to just enjoy the sights and sounds of the fall season as it descends on your neighborhood. It’s also great for lifting your spirits, because you’ll probably be walking in sunshine and breathing in clean fresh air, all of which helps to brighten your outlook and improve your mood for the rest of the day. There’s even a benefit to you from just soaking up a little sunshine, because it supplies needed Vitamin D to your body.

Do some volunteer work

If you are physically able to do so, volunteering to help out with some worthy cause can do a world of good for you, and with the cooler fall weather, you won’t be exerting yourself in difficult weather conditions. This can be something as simple as volunteering at a local soup kitchen for a couple hours, or getting involved with a neighborhood cleanup project. The beauty of this activity is that you can exert yourself to whatever level you’re comfortable with, and afterward you’ll also have a wonderful sense of having made a contribution that helps others. One other definite benefit is that while you’re assisting other people, it gets your mind off your own problems, to give you a break from anything troubling you.

Go for a bike ride

Riding a bike is a wonderful cardiovascular activity, and it can be a very enjoyable experience as well, as you ride around your neighborhood and appreciate the signs of autumn all around you. Bike riding is one of those activities which you can do at just about any age and any level of fitness, as long as you’re not physically disabled. It gets you out into the fresh air to enjoy a little bit of the world around you, especially that part of the world which doesn’t include your favorite couch or chair.

More about home health

You can learn about more healthy activities from the health experts who provide Phoenix home health care, and are dedicated to helping others with programs of wellness. Our Phoenix home care can be tailored to fit the needs of people of all ages and all health conditions. For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


Eating Healthy by Season With the Help of a Phoenix Home Care Professional

August 9, 2016 mdhomehealthadmin Active Living, Caregiver Information, Healthy Eating, Hiring a Caregiver, Seasonal/Holiday, Senior Lifestyle Comments Off on Eating Healthy by Season With the Help of a Phoenix Home Care Professional , , , , , , , , ,

Eating Healthy by Season (Small)When you require assistance at home, you may benefit from a variety of non-medical services. These services might include help with basic housekeeping tasks, grocery shopping, and getting errands done. One of the most common needs that a Phoenix home care professional may fulfill is to assist a client with meal preparation.

Eating healthfully all year long is crucial to maintaining a state of good physical, mental, and emotional health. In fact, the potential for developing a chronic disease increases as a result of unhealthy eating habits. If you hire a home care worker to help you with planning your meals, you may want to discuss a schedule of healthy meal plans for every season.

Why Eat According to the Season?

Eating fresh, healthy foods based on the season is a great way to support your overall health. When you consume local foods as much as possible, you are also supporting your community – which ultimately benefits everyone in the area. Cooking fresh, local foods enables you to enjoy a variety of highly nutritional items during every season.

Healthy Fall and Winter Recipes

Fall and winter offer an abundance of opportunities to create delicious, healthful meals. Some examples of fall and winter foods include cabbage, carrots, mushrooms, squash, and pumpkin. You and your home care worker might devise hundreds of meals based on healthy fall and winter recipes. Such recipes could include chicken breasts sautéed with mushrooms, hearty pumpkin soup, and “pasta” made from squash (this can be easily created with an inexpensive kitchen gadget that spiralizes vegetables). Other recipes you might enjoy in the fall and winter months are roasted cauliflower, oatmeal blended with figs and ricotta cheese, and freshly squeezed orange juice.

Healthful Spring and Summer Fare

Springtime and summertime bring a bounty of fresh fruits and vegetables that may be savored via a wealth of nutritious recipes. The foods of the warmer months include strawberries, tomatoes, spinach, watermelon, and zucchini. Recipe ideas might include whole-grain pasta topped with fresh spring vegetables (such as artichoke, asparagus, and even dandelion greens), green salad with tomatoes, and smoothies made with blackberries, raspberries, and fresh pineapple juice. If you have access to an indoor or outdoor grill and some assistance, you could grill chicken, eggplant, and zucchini, followed by slices of fresh mango sprinkled lightly with cinnamon.

Once you know how to plan healthy meals, eating foods that nourish you can be fun. Remember to buy organic foods whenever you have the opportunity; they may be more expensive than other options, but you won’t be exposed to the harmful chemicals found in many non-organic items. A Phoenix home health care professional may be able to advise you on making solid choices for seasonal eating. With a little help from a home care worker and some careful planning, you may indulge in the delicious possibilities that each season yields.

For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


8 Ways to Beat the Heat and Stay Active this Summer

July 20, 2016 mdhomehealthadmin Active Living, Articles, Healthy Eating Comments Off on 8 Ways to Beat the Heat and Stay Active this Summer , , , , , , , , ,

People young and senior in water gymnastics physiotherapy with dumbbells

All adults and children should be as active as their level of fitness permits, because physical activities impart health benefits and help to stave off the negative effects of inactivity. Whether you happen to be the beneficiary of Phoenix home health care, or you are a professional who provides that care, you will benefit by being active and enjoying the companionship of others while doing so.

In the summertime however, the heat and humidity are sometimes enough to bother anyone, so that outdoor activities are less appealing than they might normally be. This doesn’t mean you should sacrifice activity altogether, it just means you need to be a little more creative about choosing Phoenix home health care activities to get involved with. Here are some ways you can beat the heat in summer and still stay active.

Go Swimming

Swimming is still the best way to cool off, and almost every neighborhood has a public pool or at least a private center where free swim time is regularly scheduled. Even if you can’t swim, just walking around in the water or splashing your feet over the side can be extremely refreshing – and it gets you moving.

Indoor Aerobics

If you have air-conditioning on the premises, or at least a good fan, aerobics are a great way to get in some good exercise even during summer. You can even avoid the real heat of the day by planning workouts in the morning, or later in the evening.

Have an Indoor Picnic

You can stay inside with the air conditioning for this one, but it will get you involved with meal planning and preparation while enjoying your Phoenix home health care.

Make Yourself a Cool Drink

Making smoothies can be fun for everyone, because you have to pick out the fruits and flavors to be used, and mix them altogether, before enjoying that sweet, cool, nutritious treat. If smoothies aren’t your thing, go out into your garden and pick some fresh mint leaves, then add a twist of lemon, some ice, and cold water – instant refreshment!

Take a Walk in the Mall

All malls are air-conditioned these days, and many have walk paths around the premises. This can be a great way to stay cool while checking out the summer sales, and when you get tired, there are always rest benches so you can catch your breath.

Enjoy some Ice Cream

If there’s a nearby store, walk to it and enjoy the exercise. If no stores are nearby, why not make your own, and cool off with your favorite flavor?

Visit the Pet Shop

Make sure it’s a store with air conditioning, so you can walk about and check out all the cute little pets with fur and wings, just waiting to entertain you.

Low-Impact Exercising

Without working up a big sweat, you can still get in some valuable exercise by practicing some simple yoga techniques or spending time stretching. Both will provide physical benefits as well as contribute to your emotional state of well-being.

Even when the sun beats down on the Southwest unmercifully in the summer time, there are still Phoenix home health care activities which can keep you moving, while also minimizing the powerful effects of the summer heat. MD Home Health, your Phoenix home health care experts, recommend that you stay active by putting some of these heat-busting ideas into practice.

For more information on our services, experience, or rates, call (602) 396-5742, or fill out our contact form. We look forward to serving you.

 


5 Ways to Stay Active and Healthy as a We Age

May 24, 2016 mdhomehealthadmin Active Living, Articles, Senior Lifestyle Comments Off on 5 Ways to Stay Active and Healthy as a We Age , , , , ,

Senior Couple In Fitness Clothing Running Along Beach

Just about everyone is aware of the importance of staying active as a we age, as it is so important to our overall health and well-being. One of the difficulties associated with that however, is that the body itself is constantly slowing down as we age, which means staying active requires a real effort to get up and about; overcoming the natural tendency to relax.

Here are five tried-and-true components of active, healthy living, using examples that everyone, even seniors, can easily manage and derive great benefit from. If there are some aspects of these suggestions which you just aren’t up to, some home health care assistance may even be an option for filling in some of the gaps.

Light cardiovascular

There’s a tremendous value in cardiovascular workouts, because they increase the heart rate and blood flow,  strengthen the heart muscle, and improves respiratory processes. If you have access to a swimming pool, swimming or water aerobics are great ways to use all the muscles in the body, and if not, a brisk walk in the morning can get your heart pumping. Depending on how fit you are, you might also try hiking, biking, golf, or tennis; all of which are excellent cardiovascular activities.

Regular stretching

Because flexibility decreases significantly as we age, muscles need regular stretching in order to retain some degree of flexibility. There are a great many terrific exercises for stretching legs, back muscles, and torso, to keep muscles from contracting and stiffening, and these should be done as often as possible to maintain and promote flexibility.

Balance training

It’s very important to incorporate even some light balance training into your active senior lifestyle, because this can be extremely helpful in avoiding falls and potentially serious injuries. Disciplines like Pilates, Yoga, and Tai Chi provide this kind of balance training, and classes like this are offered at many local fitness centers and by community organizations. If you need transportation, this could be provided through MD Home Assist.

Strength training

Strength training doesn’t have to be anything like body-building in the traditional athletic sense, but some moderate strengthening of your muscles can help you perform simple household chores much more easily, and it helps to strengthen your bones. You also don’t need any gym equipment or expensive gadgets to help you with strength training – you can use simple elastic resistance bands, ordinary pieces of furniture, and even the walls of your home to provide the resistance you need for some beneficial exercise.

Indoor/Outdoor chores and activities

Staying active and fit can happen as a by-product of doing regular household chores, both indoors and outdoors. Mowing the lawn is good walking exercise, and provides resistance to some extent. You can get great benefits from scrubbing some part of the house, cleaning out a shed, doing laundry, or re-organizing the basement.

When you have chores done for the day, why not hook up with peers for dancing, walking, bocce ball, or some organized activities? If you can keep your active lifestyle full of enjoyable and fun things to do, there is a much greater chance that you’ll continue the activities regularly, and make it a built-in part of your healthy lifestyle.

Assistance with your active lifestyle

Sometimes a little assistance is all that’s needed in order for you to maintain an active lifestyle, and you require some home health care, such as that provided by MD Home Health/Home Assist. Services such as medication reminders, feeding, light housekeeping, healthy grocery shopping, companionship, and transportation services can add motivation, and ease the burden on you, so contact us today, and we’d love to assist in your energies to staying active and healthy.

 


5 Ways to Beat the Holiday Blues

December 7, 2015 mdhomehealthadmin Articles, Caregiver Information, Healthy Eating, Hiring a Caregiver, Seasonal/Holiday Comments Off on 5 Ways to Beat the Holiday Blues , , , , , , , , , ,

Depressed or sad woman walking down a barren path in winter

The holiday season is popularly depicted as a time full of light and joy…but beneath that attractive surface, many people are plagued with stress and sadness. Whether they come from family troubles, unpleasant memories, or the anxiety of always having something to do and somewhere to be, these seasonal doldrums are something almost everyone will experience at some point in their lives. Use these five ways to beat the holiday blues and make it to January with your head held high.

1. Take time to breathe.

If your life during the holidays seems like a whirlwind of activity, those conditions are basically a pressure cooker of stress. Try to keep everything in perspective: the world won’t stop turning if you take fifteen minutes every morning or afternoon to stop and relax. Learn some gentle yoga moves or practice mindful breathing to help yourself feel centered and calm.

2. Don’t neglect physical activity.

Too many people wait until their New Year’s resolutions kick in before they hit the gym. But why miss out on all those positive exercise endorphins during the month when you probably need them the most? You don’t need to bench press 200 pounds or run a marathon, but raising your heartbeat for 30 minutes a day will help you feel better in both body and mind.

3. If things go wrong, do your best to let them go.

A gift doesn’t ship in time for Christmas? Family drama gets out of hand? First batch of decorated cookies burn? It’s just life. Don’t allow yourself to get sucked into resentment or frustration over any of it. Being intentional about maintaining a good attitude is one of the most important things you can do to beat the holiday blues.

4. Take nutritional supplements.

The same hormonal imbalances that cause Seasonal Affective Disorder can rear their heads during the holidays. Fortunately, there are plenty of vitamins and herbs that can help perk up your mood. Take vitamin D supplements to make up for the wintertime reduction in sun exposure, B vitamins, and fish oil. Many people report that St. John’s Wort has a positive impact on depressive moods when taken regularly, and valerian root can mitigate anxiety.

5. Don’t isolate yourself

Even if you feel like crawling into bed and hibernating all winter, isolation can end up making you feel even worse. Whether that means meeting up with friends, having a trained home companion, participating in a candlelight service or holiday event, or unburdening yourself to a therapist, spending time with people you trust can have a major effect on well being.

No matter which holiday ailments may plague you this season, remember that it’s well within your power to beat the holiday blues. Just remember, it’ll all be over soon, so do your best to enjoy it while you can. Should you need some extra help or companionship around your home this season, we’re just a phone call away.

 


7 Healthy Crockpot Recipes for Fall

October 27, 2015 mdhomehealthadmin Active Living, Caregiver Information, Healthy Eating, Hiring a Caregiver, Seasonal/Holiday, Senior Lifestyle Comments Off on 7 Healthy Crockpot Recipes for Fall , , , , , , , , ,

With the air getting nippy and leaves changing into a fiery sea of red, orange, and yellow, fall often sees people exchanging their healthier summer eating habits for Halloween treats and copious Thanksgiving dinners. Eating healthy in this busy season, however, can be simple with the aid of the crockpot. Slow cooker meals cut out the hassle of cooking, letting you simply toss in the ingredients and allowing the flavors to come together themselves, not to mention having only one pot to clean!

If you’re not feeling up for the task, check out MD Home Health/Home Assist’s services and caregivers who can help you add festive and healthy fall crockpot recipes to your menu from breakfast through dinner.

Slow Cooker Veggie Frittata

Start the morning off right with a scrumptious, yet simple, veggie frittata. It’s made with eggs and can easily be reheated in the microwave, a great option for those days when you are in a rush to get out the door. Of course, you are more than free to mix up the veggies and cheese any time you like for a greater variety and versatility. You can find the recipe for this slow cooker veggie frittata here.

Banana Bread Quinoa

Quinoa, a grain from the mountainous regions of Bolivia, is one of the biggest stars of the health food scene. It’s a protein fortified whole grain, without the gluten, that can be part of breakfast, lunch, or dinner. Try out this Banana Bread Quinoa that can serve as an accompaniment to meals or a stand alone snack. 

Slow Cooker Pumpkin Bread

Fall wouldn’t be complete without pumpkins so why not give this pumpkin bread a go? While many store-bought breads are full of sugar and weight you down, this moist, slow-cooker pumpkin bread is packed with potassium and can actually improve your energy. Instead of adding sugar, the bread is sweetened with apple juice.

Shiitake and Noodle Hot & Sour Soup

Crockpot soups offer endless possibilities to stay warm and healthy in the fall. This vegetarian hot and sour inspired soup features the shiitake mushroom, a longtime symbol of longevity in Asia thanks to its wide range of health-promoting properties. The rich and smoky flavor is accented by tofu, vegetables, and filling noodles that work great for lunch or dinner.

Slow Cooker Spicy Cashews

If you’re in need of a snack between meals or a party appetizer, these spicy cashew nuts from the slow cooker.

Slow Cooker Sweet Potato Chili

Add a little Tex Mex to your cooking with the nutritionally packed, superfood sweet potato. This slow cooker sweet potato chili is hearty and delicious, packed with nutrients and perfect for when you’re looking for a comfort food like stew.

Crockpot Red Lentil Chickpea Squash Soup

Here’s a protein packed soup that you can snuggle up with at night. Red lentils and chickpeas bring all the benefits of legumes and squash adds the fall flavors. The crockpot takes all the work out and you’ll want to enjoy this meal over and over.

At MD Home Health/Home Assist personal care specialists in Phoenix can help you create healthy meals by assisting with everything from grocery shopping to kitchen prep and errands. Caregivers can also provide companionship, helping you or your loved one cook these nutritious fall recipes. For more information about how MD Home Health/Home Assist can help with your home care in Phoenix, please give us a call today.


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