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Geauga County Maple Leaf
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5 Ways to Make Your Diet More Nutritious MetroCreative Healthy eating should be a goal all year long. Choosing nutrient-rich foods at the grocery store is a great way to accomplish that goal. The American Heart Association says research suggests the standard American diet is energy-rich (calorically heavy) but nutrient poor. And according to Canada-based registered dietician Nicole Osinga, though Canadians are making smarter food choices, room for improvement remains, especially in regard to limiting consumption of red meat. Nutrient-rich foods are those that are high in minerals, vitamins and other nutrients that are vital for health without too much added sugars, sodium and saturated fat. Such foods include fruits, vegetables, whole grains, lowfat dairy, and lean protein sources that can serve as the building blocks of a nutritious diet. These tips can make incorporating nutritious ingredients even easier. 1. Read nutrition labels The Nutrition Facts label included on items sold in North America is a significant source of information. Consumers may only read the first few lines, but it’s best to read the entire label before deciding whether or
which means they need to be refortified with nutrients. 3. Eat dark, leafy greens Green vegetables are rich in vitamins, minerals, phytonutrients, and plant-based omega-3 fatty acids. Kale, spinach and collard greens can be added to soups, stews, scrambled eggs, and salads for a powerful punch of nutrition.
not to purchase a given product. Some foods may feature endorsements on their packaging and the inclusion of such labels indicates they’re healthy choices. For example, the American Heart Association’s Heart-Check mark indicates the product aligns with their recommendations for an overall healthy eating plan.
2. Choose more whole grains Whole grains are low in fat and high in fiber. They’re also a smarter source of carbohydrates because they contain complex carbs that keep a person feeling fuller longer. Try to avoid products labeled as “enriched,” as they’ve had the germ and bran removed from the grain to produce a smoother texture,
4. Pick pulses Pulses are essential to plant-based diets, but they also can be enjoyed by meat eaters. The Global Pulse Federation says pulses, which include foods like lentils and chickpeas, are rich in protein and fiber and low in fat. They also contain complex carbohydrates that take longer to break down. Research shows pulses can lower blood cholesterol, reduce blood pressure and help with weight management. 5. Go with skim or low-fat dairy Dairy products are rich in calcium and vitamin D, but those nutrients may come at the cost of saturated fat. Choose reduced fat dairy options in recipes and when snacking. These are just some of the ways individuals can make their diets more nutritious.
Family Activities to Get Kids Off the Couch Thanks to increasingly busy weekday schedules that have families running in different directions for work, school and extracurricular activities, weekends are an ideal time to recharge. Too often, however, family members retire to their respective rooms, devices in hand. Kommando Tech says people spend an average of three hours and 15 minutes on their phones each day, with Americans spending 5.4 hours a day using phones. Those statistics do not include how much additional time is likely spent on devices like tablets or laptops. Chances are phones are being used while lounging on the couch or bed, something that has negative health consequences for many children and adults. A sedentary lifestyle can lead to weight gain, loss of muscle strength, weak bones, diminished immune system response, and poor blood circulation, according to the health information site Medline. These fun activities can get kids and parents off the couch on weekends.
met chin straps. A family bike ride is an ideal activity for the family because it is something that can be enjoyed by all age groups. Choose the pace and the terrain based on the age of the youngest and/or oldest rider (flat, easy-to-navigate paths for the very young or the elderly), and enjoy exercise in the great outdoors.
Take a family bike ride
Educational attractions like museums, zoos, aquariums and arboretums are great to
Inflate those tires and tighten your hel-
Wash the cars
It’s a chore, but it’s one that has the potential for lots of laughs along the way — and possibly a suds fight. Washing vehicles also is a great way to cool off when the weather is warm.
Engage in sports training
Whether the children participate in organized sports or not, set up an obstacle course or fitness circuit in the backyard. Everyone takes turns going through the course. The family can spend time together as everyone gets beneficial exercise.
Do a walking tour
visit on weekends. The family will see new sights and learn important information about exhibits, all the while walking a few miles.
activity the family plans to repeat.
Visit an amusement park
Practice golf swings at a driving range or a virtual driving range. Everyone can compete to see whose drive is the longest. The possibilities for physically active family engagement are endless and beneficial for the body in myriad ways.
Research the nearest amusement park and take a road trip for the day. Hours will be spent walking around the park and going on thrilling rides. Consider discounted memberships or season passes if this is the type of
Check out a driving range
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Abbi B. is Back and Beautifully Styling Submitted Marci’s Hair on the Square welcomes Abbi Barnes back as an independent cosmetologist (Beautifully Styled by Abbi B.). Born and raised in Chardon, and a 1999 graduate of Chardon High School, Barnes, a licensed cosmetologist for 23 years, specializes in Balayage, a technique of precise hair painting applied to sections of the hair to give the illusion of natural depth and dimension. Barnes stays current in her education on the latest styles, techniques and fashions, and also specializes in the Ombre technique of hair coloring — the hair gives a dip dyed appearance where the ends are lighter as it fades gradually into the darker shades closer to the root area. In keeping with the trends for 2022, Barnes has been focusing on the blonde tones dominating this year, as well as the warm brunettes with a twist of lighter ends that provide a multi-dimensional look. Barnes uses top-of-the-line products, which leave the hair shiny and conditioned. Barnes was employed at Marci’s Hair on the Square from 2000 to 2010. She started her career with owner Marci Mondello-King when Marci’s Hair on the Square was located on the second floor above what was then Lawyers Title and currently is Square Bistro. In 2001, Mondello-King moved her salon to the Main Street level into the historic Chapman’s Shoe Store. Barnes was one of the first hairdressers at the new location and worked there for 10 years until 2010. After 12 years of hairdressing, Barnes left to pursue a real estate career with her mother at Howard Hanna. Although thoroughly enjoying her new career, Barnes missed her first love, the art-
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istry of hair and nails and the rapport with her clients. After a happenstance meeting with Mondello-King on a Tuesday in early December, Barnes opened her business at Marci’s that very next week and was already filling her appointment book with walk-in clients, who sent in referrals and spread the word. “I am thrilled Abbi is back,” Mondello-King said. “She is truly a good person and an extremely talented stylist. “The way she listens to her clients and provides them with such quality work is remarkable. How she has grown her business from the ground up in such a short time and her outreach in the community is commendable. I cannot say enough about her other than I am blessed to have her back.” To schedule a free consultation with Barnes, call 440-321-1052.
Caregivers of Those with Dementia Can Participate in Study Submitted For over a decade, Dr. Jaclene Zauszniewski, an internationally recognized nurse-scientist and Distinguished Faculty Researcher Award recipient of Case Western Reserve University, and her research team, have
learned from caregivers and for caregivers. Her research has one common goal: helping family caregivers to better manage stress and stay healthy. Case’s current project, funded by the National Institutes of Health, is focused on adult family members of persons experiencing a progressive memory problem or dementia such as Alzheimer’s Disease, and who have recently entered a new (within 12 months) caregiving role. This includes: • Caregivers who have started to care for their family member at home, • Those who have moved their family member to a long-term care facility, • Bereaved former caregivers whose family member with dementia has recently died. All three of these types of family caregivers are welcome to participate in the study. Zauszniewski and her team plan to recruit 300 individuals for this project. Study participants will learn a stress management method that may help to minimize their stress and promote their health. Participants will also complete three data collection sessions over one year and they will be compensated for their time. They invite you to contact them at caregiver@case.edu or 216-368-8848. To learn more, visit https://case.edu/nursing/dementia-caregiver-research.
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Geauga County Maple Leaf
Precision Orthopaedic Offers Out-Patient Joint Replacement Submitted
setting at about one-third the cost of a traditional inpatient procedure. These savings are The pain in Patricia’s knees began years attractive to insurance companies and make ago and grew progressively worse. Being a joint replacement an affordable option for the physically active person, the discomfort began to affect her daily life, limiting her to only uninsured. Outpatient joint replacement surgeries short walks. She was unable to stand for more than 10 are typically less painful, have a decreased minutes at a time and was beginning to trip risk of infection and allow for a more progressive physical therapy regimen and fall with regularity. Seeking answers for the cause of her pain, that begins the day of the proceshe scheduled an appointment dure. with Precision Orthopaedic Spe“We have our patients up and cialties to see Dr. Gregory Sarkwalking within hours of their joint isian. replacement,” said Sarkisian, who “Patricia’s exam and X-rays has performed hundreds of outpawere typical for someone dealing tient joint procedures. “Patients with the prolonged effects of knee love the idea of beginning their osteoarthritis,” Sarkisian said. Sarkisian recovery in the comfort of their “She was having pain and difficulty walking and her X-rays showed progressive own home surrounded by family and friends.” Patricia would agree, adding, “I was very osteoarthritis with ‘bone-on-bone’ changes, in which the cartilage padding between the happy with my procedure and was walking bones in her knees had been completely without pain for the first time in many years.” worn away.” The outpatient procedure is not for everySarkisian recommended Patricia have her one. The best candidates are those who are knees replaced, and because of her age and relatively healthy, have a positive attitude and otherwise good health, suggested completing are motivated, have a support group of family the surgery in an outpatient setting. and friends to help through recovery, and are There have been many advances in total active movers. knee and total hip replacements over the Having gone from 2,500 steps per day pripast few years. Not only have there been imor to surgery to more than 15,000 steps per provements in the materials and mechanics of the prostheses, but also in surgical tech- day, Patricia agreed. “You have to keep moving,” she said. “Lisniques. These procedural and equipment enhancements have now made it possible to ten to your physical therapist and do not skip complete these surgeries in an outpatient your exercises.”
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Huntsburg campus
Hershey Montessori Preps Students for Changing World Submitted Montessori’s approach to education is scientifically geared toward the psychological stages of the student at every phase of their natural developmental process. Intentional focus is also placed on student health and well-being, providing nutritious snacks and lunches, social and emotional development tools, as well as stress-reducing connections to nature. This comprehensive approach allows the student to master challenging concepts, discover their strengths and fulfill their potential based upon individual growth, needs and interests. Hershey Montessori School provides a world-renowned education that integrates academics with financial literacy, leadership, entrepreneurship and other important real-life skills. Special emphasis is placed on embracing diversity, equity, inclusion and belonging (DEIB), ensuring students are emotionally, academically and skillfully empowered for life. DEIB are Montessori-aligned skills that give Hershey students relevant tools necessary to navigate the social complexities of our current society and to make a positive impact in the communities among them. Hershey Montessori School has two campuses. The Concord Campus educates children from birth through sixth grade. Its classrooms are intentionally prepared and geared toward the developmental phase of children at each program level. Students en-
joy outdoor spaces, vegetable plots, trails and open green space each day. The Huntsburg Campus educates adolescents from seventh through 12th grade and offers various boarding and transportation options. This campus is home to local, national and international students, representing a range of socio-economic backgrounds, races, religions and cultures. Situated on 97 acres, this rural campus includes a working farm, which provides students with daily opportunities to handle adult-like responsibilities by giving them real-life experience in social organization, solving the community’s challenges and addressing its fundamental needs — including those that are social, environmental, physical or intellectual in nature. Students also learn how to provide one’s food, maintain one’s shelter, how to participate in economic endeavors and to interact with the natural world, giving students experience in having a real impact and real agency. Extracurricular activities, such as ski club, cultural events and more are determined year to year based on student interest. Day students are also invited to join the boarding community and stay overnight for academic, project-related, or social activities to enhance peer connection and relationship building. Tuition assistance and scholarship opportunities are available. For more information, call 440-357-0918 or visit www.hershey-montessori.org.
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Geauga County Maple Leaf
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Wig Gallery Aims to Make Purchase Easy By Sue Boston Owner, Wig Gallery The Wig Gallery in Madison Village, opened in 2019, makes shopping for wigs easy, fun and informative. Anyone who has ordered wigs online might know how disappointing it can be, whether the wig isn’t the right color, the right style or something is off. Going through chemotherapy for breast cancer in 2015, I know that frustration all too well, as do many of the women who come into my shop. The decision to establish a wig shop stemmed from my desire to help women who’ve lost hair not only from cancer treatments, but also as a result of alopecia, stress, having had COVID-19, hormone changes and many other reasons. I want to help anyone with any type of hair loss feel like themselves again and love who they see in the mirror. Wigs do that. They can transform your look in a second and bring
back the confidence that may have been lost. We currently have over 400 wigs in stock, featuring prominent name brands such as Rene of Paris, Jon Renau, Noriko, Raquel Welch, Ellen Wille, Tony of Beverly and many more. We offer not only a wide selection of wigs, but also related accessories such as hair extensions, head coverings, wig grips and caps, eyelashes, wig heads and toppers — which are hair pieces worn on the top of the head that provide additional hair volume or coverage. We also have the Gifted Wig Program, which provides donated wigs to women who are going through chemotherapy at no cost to them. We always welcome any wig donations that are sent our way. We are open by appointments only and encourage bringing someone along to help you make your decision. Purchasing hair is hard work and having someone with you that you trust can make a world of difference. Call 440-417-0209 to schedule your appointment.
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Knee Pain? Physical Therapy is Best Option to Avoid Surgery By Dr. Adam Cramer, DPT The knee is one of the most used joints in the body that can easily take the repetitive stress of day to day use. When the knee is pushed beyond it’s limits or turned in a direction it isn’t meant to it can cause pain and injury. When this happens, physical therapy is the best first option for treatment.
What Can be Done About Knee Pain?
For many, the first step following a knee injury is to consult Cramer with a surgeon even though these individuals with knee pain prefer not to have surgery. Yet these orthopedic surgeons specialty is surgery and they have never made anyone walk again themselves, so there is limited appreciation for the process of helping someone walk again conservatively without pain. If you’re having difficulty with walking because of pain then consult a specialist who focuses on improving walking and reducing pain themselves such as a independently owned physical therapy provider which should be the first point of contact for pain and especially knee pain. By consulting with a independently owned physical therapy provider there is no conflict of interest like in orthopedic surgical groups and hospital systems who have their “own” physical therapy clinic where there is the ethical dilemma of
referral for profit prioritizing high cost surgery versus low cost effective physical therapy. You will not have success in that environment because its model is designed so you ultimately end up having orthopedic surgery. Independent physical therapists focus only on low cost low risk physical therapy treatment and not high cost high risk surgical procedures. No referral is needed for physical therapy in the state of Ohio and your medial insurance will cover the cost of treatment. This is your best option to fully avoid orthopedic surgery. MRIs and x-rays are not needed to diagnose injuries, especially knee pain when we all have abnormalities within our joints and imaging can produce false positives resulting in unnecessary surgeries. Steroid injections and other injections offered by orthopedic surgeons have demonstrated ineffectiveness with not properly addressing the functional limitations (lack of motion and strength) that an individual with knee pain has. Based on available evidence, steroid injections can actually deteriorate tendons, promote cartilage loss and create bone fractures under the cartilage in your joint.
Physical Therapy for Knee Pain
All of these invasive procedures mentioned above do absolutely nothing to correct the underlying problem in the first place, it’s
just treating the symptoms. The underlying problem with most joint pain is lack of motion and strength. It’s quite simple, if you work at improving how well you move, you will move better, plain and simple. Cartilage in joints is like a sponge, when it is used it will soak up all the nutrients around it while getting rid of waste products in the joint that can degenerate cartilage further if the joint is not exercised. Movement is the key. By focusing on the structures that make us move, such as muscles, you will undoubtedly move better with less symptoms. When the knee is stressed through exercise it promotes strength of it, blood flow increases, oxygenation and ultimately healing. Physical therapy treatment for knee pain will include hands-on treatment to promote blood-flow, healing and range of motion. Dry
needling will help reduce pain while promoting healing and muscle contraction. Therapeutic exercise will promote strengthening and stabilization of the knee joint to reduce excessive shearing/rotational forces that can lead to further damage of the joint. You will have a thorough understanding of how to maintain and treat your symptoms independently. By seeing a independent Doctor of Physical Therapy first who is not affiliated with a hospital or surgeon you will reach your goals fast and avoid surgery all together. Dr. Adam M Cramer, PT, DPT is a licensed Doctor of Physical Therapy and the founder of MyoFit Clinics in Chardon (440-286-1007), Middlefield (440-632-1007) & Ashtabula (440993-1004). Call now to schedule your appointment! MyoFitClinic.com @MyoFitClinic
Geauga Library Offers Virtual, In-Person Wellness Activities In addition to books and resources, the Geauga County Public Library also offers a variety of classes, both virtually and in-person, to engage in wellness and self-care activities for all ages. “Anytime is a good time to practice wellness and self-care, but this seems especially important these days. We are excited to offer our community many opportunities to engage with these programs,” says GCPL Director Kris Carroll. “Learning and growth come in many forms, and we continually strive to meet the needs of the people we serve.” To register for GCPL programs, visit www.GeaugaLibrary.net and click on “Programs.” Below is a sample of upcoming Health and Wellness programming:
Mindful Monday: DIY Paper Lantern Chardon, Feb. 28, 4 p.m. Grades 6 - 12.
Red Cross Blood Drive Middlefield, Feb. 24, noon – 6 p.m.
Chair Yoga Bainbridge and Virtual, March 17, 2 – 3:15 p.m.
Slow Movement Yoga Bainbridge and Virtual, March 1, 10 a.m. DIY Hygiene Products Bainbridge, March 10, 7 p.m. Yoga for Beginners Bainbridge and Virtual, March 9, 10 a.m. Creating Meaningful Activities for Brain Health Geauga West, March 10, 2 p.m. Meditation Mondays: Chakra Meditation Bainbridge and Virtual, March 14, 7 p.m.
Meditation Mondays: Focusing on Being a Healthy Person Mindful Monday: DIY Paper Lantern Bainbridge and Virtual, Feb. 28, 7 p.m. Chardon, Feb. 28, 4 p.m. Grades 6 - 12.
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Geauga County Maple Leaf
Signs of Excessive Stress MetroCreative Everyone can relate to feeling a little stressed out at times, and that’s not necessarily a bad thing. Though it might have a negative reputation, stress can sometimes benefit the brain. Researchers at the Helen Willis Neuroscience Institute at the University of California, Berkeley found that acute stress can benefit cognitive performance. One key takeaway from that research is the word “acute,” which refers to short-term stress that is not chronic. Longterm, chronic stress can contribute to various negative effects on health. For example, the American Psychological Association reports that chronic stress can contribute to long-term problems for heart and blood vessels. Learning to recognize the signs of excessive stress can help individuals take the steps necessary to reduce that stress before it escalates into a serious health problem. That should be a concern for many individuals, as the American Stress Institute reports that 33 percent of people report feeling extreme stress. The Mayo Clinic notes that stress can affect individuals’ bodies, moods and behaviors. No symptom of stress should be written off, especially if it’s ongoing. The following are some signs of excessive stress. The body According to the Mayo Clinic, physical symptoms of stress can include: • Headache • Muscle tension or pain • Chest pain • Fatigue • Change in sex drive
• Stomach upset • Difficulty with sleep Each of the physical symptoms of stress are associated with additional health conditions, so it’s imperative that individuals report these issues to their physicians immediately. Mood The Mayo Clinic cites various mood-related symptoms of stress, including: • Anxiety • Restlessness • Lack of motivation or focus • Feeling overwhelmed • Irritability or anger • Sadness or depression Like the physical symptoms of stress, those that affect mood could indicate the presence of mental health issues that are not necessarily a byproduct of stress. Individuals who are experiencing these symptoms are urged to speak with a mental health professional. Behavior Stress can manifest itself through behavioral issues, which may include: • Overeating or undereating • Angry outbursts • Drug or alcohol misuse • Tobacco use • Social withdrawal • Exercising less often Speaking with a health care professional can help individuals learn about the ways to address and manage the behavioral symptoms associated with stress. Learning to recognize the symptoms of stress is a good first step toward overcoming it and avoiding the long-term consequences of chronic stress.
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Putting a Face to the Skin Ailment Rosacea MetroCreative Skin conditions tend to be troublesome because they are so visible. But that same visibility compels many people to take fast action to diagnose and treat any condition that affects their skin. Rosacea is a common chronic condition that affects about 14 million people in the United States, according to the Cleveland Clinic. The Canadian Dermatology Association says rosacea affects more than three million Canadians.
Rosacea symptoms
The Game of Golf Can Benefit Your Health Golfers can rest assured that their time on the course is as healthy as it is fun. A recent experiment from Dr. Steve Otto, director of research and testing at The R&A, found that the average distance golfers walked during a round of 18 holes at the Royal County Down Golf Club in Northern Ireland was 6.6 miles. That’s great news, as walking has been linked to a host of health benefits, including improved cardiovascular fitness.
Johns Hopkins Medicine says the cause of rosacea is unknown. It tends to begin after middle age (age 30 to 60) and is more common in fair-skinned people. The first signs of rosacea are intermittent redness or blushing. However, over time the redness may become persistent and more visible. Rosacea is most notable on the face and can be mistaken for acne, since it also produces small, pus-filled bumps in certain cases, says the Mayo Clinic. It also occasionally affects the neck, chest or other areas. The following are the types and symptoms of rosacea and how they build with time. • Prerosacea: Frequent episodes of blushing and flushing. • Vascular rosacea: Swelling of the facial skin, leading to swollen, warm skin. • Inflammatory rosacea: The formation of pimples and enlarged blood vessels on the face. • Rhinophyma: Oil glands in the nose and cheeks become enlarged, leading to a bulbous, red nose (more common in men).
The Mayo Clinic says that rosacea also can cause eye problems. These include dry, irritated, swollen eyes and eyelids, known as ocular rosacea. In certain cases, eye symptoms precede skin issues. The National Rosacea Society reports that rosacea symptoms may differ in men and women. Nose enlargement is more common in men, with males twice as likely to suffer from rhinophyma. In contrast, women were significantly more likely to experience rosacea symptoms on the chin.
Flare-ups
Rosacea may flare up after consuming spicy foods , hot drinks or even alcoholic beverages. Wind, temperature extremes and exercise also can trigger symptoms. Those with rosacea should also exercise caution with medications that dilate blood vessels and test
cosmetic products, such as those for the skin and hair, prior to use.
Finding relief Individuals who are uncomfortable or embarrassed due to rosacea should visit a dermatologist. Treatment often includes a combination of skin care techniques and prescription drugs. Oral antibiotics and acne drugs can mitigate symptoms. Topical drugs that reduce flushing also can be used for mild to moderate rosacea. Laser treatments may make enlarged blood vessels less visible. A dermatologist can talk about a regimen that will work for each patient. Rosacea can be problematic for millions of people, but with good skin care and guidance by doctors, symptom severity can be reduced.
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MaxStrength Foods that Promote Healthy Hair and Skin Fitness is Franchising Submitted MaxStrength Fitness recently announced their facilities are now available for franchise. MaxStrength Fitness is a one-on-one personal training studio that delivers results in 20 minutes, twice a week. “We have a proven system for transformation and profit,” said owner and CEO Jeff Tomaszewski. “My goal has always been to transform as many lives as possible through our proven systems and protocol and franchising gives us the ability to help many more people on a much a larger scale.” MaxStrength gives you a comprehensive turnkey process to make growing your business easy, including: • Giving you a proven business success formula; • Helping you invest in your community and your future; • Helping you increase your profitability. Franchise inquiries can be made today. For more information on how you can own your own MaxStrength Fitness, visit https://maxstrengthfitnessfranchise.com/ “We know how amazing it feels to build a profitable business knowing that you’re truly delivering hope, health and transformation to people’s lives,” Tomaszewski said. “We believe you deserve to feel that way too. That’s why we are going to share everything we’ve learned with you.” MaxStrength Fitness is located at 4212 state Route 306 in Willoughby, 440-226-8080, and at 2211 Crocker Road in Westlake, 440-835-9090. For more information or to view testimonials, visit MaxStrengthFitness.com.
Millions of people across the globe deal with conditions that affect the skin and hair. Acne is a skin and hair ailment that, according to the American Academy of Dermatology, is the most common skin condition in the United States. But what if the foods people eat could affect the health of their hair and skin? There is evidence that they can. Foods that contain certain nutrients, phytochemicals and enzymes may help people develop healthier hair and skin. • Blueberries: The U.S. Department of Agriculture gave blueberries its top ranking for antioxidant activity. The antioxidants in blueberries neutralize free radicals and protect people from premature aging, which can help the skin look younger and more vibrant. • Eggs: Eggs are great sources of protein and biotin, which are two nutrients that may help promote hair growth. The health and wellness information site Healthline
says biotin is essential for the production of a hair protein called keratin. • Fatty fish: Fatty fish, such as salmon, are high in omega-3 fatty acids. Ciara Foy, a Toronto-based holistic nutritionist, says about 3 percent of the hair shaft is made up of omega-3 fatty acids. They’re also found in cell membranes and in the natural oils that keep the scalp and other areas of the skin hydrated. • Red bell peppers: These peppers contain
more vitamin C than oranges. According to dermatologist Dr. Julia Carroll with Compass Dermatology, vitamin C is an antioxidant precursor to collagen production, so consuming more vitamin C through foods can neutralize free radicals that could damage skin. • Spinach: Trade lettuce for spinach, which is rich in calcium, iron, magnesium, omega-3 fatty acids, and much more. These nutrients can be the building blocks of healthy skin and hair. • Oysters: Nutritionist and author Lisa Drayer says oysters are good sources of zinc, which aids in skin cell renewal and repair. • Coconut: Coconut water is great for hydration and contains potassium, an electrolyte that moves nutrients into the cells. Coconut oil also can be used to boost hair health as a pre-wash conditioning treatment. The secret to beautiful skin and hair may be hiding in plain sight at your local supermarket.
How to Find More Time to Enjoy Books and Reading Avid readers know that a good book can be a great escape. In addition to being a go-to hobby on rainy days and a great way to get away from the daily grind, reading can have a profound impact on mental health. A 2013 study published in the journal Brain Connectivity used MRI scans to measure the effects of reading on the brain. The scans showed that reading not only triggered brain connectivity while reading, but also continued to do so for days afterward. The dawn of a new year is widely seen as a great time for people to make positive changes, and many of those are rooted in personal growth. If that personal growth involves reading more, then the following are some ways people can find more time to get away with a good book. • Take a book to the gym. Weightlifting and reading might not be a match made in heaven, but taking an e-reader along with you to the treadmill, elliptical or exercise bike can be great way to pass the time while breaking a sweat. Instead of firing up a streaming service during your cardiovascular workout,
bring an e-reader and read a book. • Hit the books before bed. Many people find time to read right before going to bed each night. Reading before bed is a great time to get some reading in, and it also can benefit readers in a unique way. A 2009 study from researchers at the University of Sussex found that six minutes of reading before bed reduces stress by 68 percent. • Listen to books while commuting. While it takes some getting used to, listening to audiobooks is another way to indulge in a good book. Though various studies have suggested audiobooks can lead to lower levels
of reading comprehension than reading traditional print books, people with hectic schedules may need to give a little to get a little. Professionals with long commute times can turn their daily drives to and from the office into opportunities to listen to audiobooks. • Turn the television off. Data collected from Nielsen in 2018 found that the average adult now spends nearly six hours per day watching television, videos on a smartphone or tablet and/or videos on devices connected to their TVs. Adults who want to find more time to read may need to just turn off their televisions and devices.
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