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8 Tips to Protect Your Mental Health from Social Media.

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8 Tips to Protect Your Mental Health from Social Media.

By Charlene Bazarian   

While Theodore Roosevelt likely could never have imagined the advent of social media when he stated that “comparison is the thief of joy,” his words have never rung truer. It is little wonder, as amidst a backdrop of sensory overload of photoshopped images, innumerable posts creating unattainable expectations about everything from your appearance to your popularity, like buttons, follower counts, and targeted ads, it is becoming increasingly difficult not to judge the inside of your life against the outside of everyone else’s.

8 Tips to Protect Your Mental Health from Social Media.
Photo courtesy of Brake Through Media.

It is no secret that the internet has become an ever-increasing and almost unavoidable presence in our lives. While many of these platforms have provided the ability to communicate and connect with a vast amount of people and content, the constant barrage of information and thousands of carefully curated profiles has played a significant role in an epidemic of low self-esteem, depression, and anxiety, contributing to a global mental health crisis.

Although the internet brings us closer together, its overuse can intensify feelings of loneliness and exclusion. Even beyond social media, the onslaught and instant access to news coverage, aptly described as “doomscrolling,” particularly in these chaotic times, can add to a sense of hopelessness.  Dilan Gomih, the multifaceted Chief Energy Officer of Dilagence, a company that helps busy professionals fuel their success as well as maximize their performance and productivity shares some strategies on how to combat this and reclaim control over your mental well-being.

Dilan’s Tips:

Use “Focus Mode” on your Smartphone:

You have more control beyond “Do Not Disturb” mode. Smartphone users can control what they see by programming specific modes to control which notifications are seen by day, time, and app.

Find Time for Phone-Free Walks:

Aim to take a 10-15 minute phone-free walk 2-3 times during the work week to clear your mind and give your eyes a break.

Courtesy of Dilan Gomih

Avoid Checking the Phone First Thing:

Let the first thoughts of the day be your own. Resist checking your phone for the first 2-3 minutes of the day and instead use the time to consider what you want out of the day simply. From there, the notifications you see on your phone need to fit into that framework. At a minimum, ensure your phone screen only shows the time and no notifications for the first few minutes of your day.

Don’t hesitate to Unfollow:

Curate your current feed and protect your peace. Negativity can linger for longer than 1-2 seconds after seeing a post from a friend, news outlet, or influencer that makes you feel angry, anxious, or depressed. Feel free to unfollow or mute channels that make you feel this way.

Create a Happy Channel:

Use social media as a tool for good. Consider creating a separate Instagram channel where you only follow channels that bring you joy and have nothing to do with your friends or the outside world. If you’re still breaking the habit of checking social media, use this channel to ensure you’re only filling your mind with mood-boosting content instead of running the risk of seeing something stressful.

Set the Tone and Topic in Your Conversations:

Whether it’s a catch-up with a friend at dinner or a colleague, there are positive ways to express a preference to hear life or work updates rather than discuss the news cycle.

Balance Your News Intake:

It’s important to stay informed, but consuming too much news can be overwhelming. Limit how much you take in each day to avoid feeling anxious or stressed. Focus on getting the essential updates without letting the constant stream of information take over your life.

Don’t Keep It from Replacing Real Life:

Interacting with friends online can be enjoyable, but it shouldn’t take the place of face-to-face conversations. Keep cultivating authentic, genuine connections with the community around you. Scroll through your texts and find one person you’ve been meaning to catch up with and plan to meet, Zoom, or catch up this week.

Courtesy of Dilan Gomih

At the end of the day, creating a balanced and happy life isn’t going to magically download from anything on your internet feed. Try reframing your thoughts about your screen time as being a tool rather than a lifeline. Take some time to unplug, unsubscribe, and quite literally, live a little.

About Dilan Gomih:

 Dilan Gomih began her career in finance on Wall Street after graduating from Yale University. Following a Flywheel class with a colleague after work, she quickly realized how a hard workout improved her mood and boosted her job performance, helping her achieve “28 hours in a 24-hour day.” Motivated to spread awareness about the benefits of physical activity on workplace output, Dilan struggled to find a straightforward solution, leading her to pursue an MBA at Harvard Business School. Since founding Dilagence while still working in corporate America, Dilan has collaborated with leading companies such as Google, Pinterest, New York University, and J.P. Morgan to build or enhance their corporate wellness initiatives. She has also held strategic roles with leading fitness companies such as Barry’s Bootcamp, where she continues to share her talents as an instructor, as well as CrossFit. Dilan’s expertise lies in transforming leadership and sales teams through wellness and movement strategies. This results in tangible improvements, such as increased revenue and enhanced performance.

Dilan chose the name Dilagence as a play on “diligence,” which means “persistent, energetic effort” — the kind of effort needed to drive meaningful outcomes when integrating movement into busy daily routines.

Courtesy of Dilan Gomih.

About the author: Charlene Bazarian is a fitness and weight loss success story after losing 96 pounds. She mixes her no-nonsense style of fitness advice with humor on her blog at Fbjfit.com on Facebook at FBJ Fit and on Instagram at @FBJFit.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

4 Stress-Busting Recipes – Tone It Up

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4 Stress-Busting Recipes – Tone It Up

April marks National Stress Awareness Month, and what better way to combat stress than with delicious and soothing recipes? Packed with nutritious ingredients, these tasty recipes are perfect to help you reduce stress! We’re thrilled to introduce THREE brand-new stress-busting recipes (plus one HQ favorite!) to help you unwind and find tranquility in the kitchen.

#1 Strawberry & Chocolate Yogurt Parfait

Rich in nutrients like magnesium and omega-3 fatty acids, which have been associated with stress reduction and improved mood.

Recipe by Sara Cammorata, MS, RDN

INGREDIENTS 

  • ¾ cup plain Greek yogurt
  • ½ scoop TIU Chocolate protein powder
  • Sliced strawberries
  • 1 tbsp chia seeds
  • ⅓ cup pumpkin seed & flax granola

INSTRUCTIONS

    1. Mix yogurt, protein powder and chia seeds together. 
    2. Top with sliced strawberries and granola

     

    #2 Green Tea Smoothie

    Green tea contains L-theanine, an amino acid promoting relaxation and stress reduction, along with antioxidants that fight inflammation and protect your body from stress-induced damage.

    Recipe by Sara Cammorata, MS, RDN

    I    NGREDIENTS 

    • 1 cup brewed green tea, cooled OR matcha
    • 1 frozen banana
    • 1 cup spinach
    • ½ cup plain Greek yogurt
    • 1 tbsp honey or maple syrup (optional, for sweetness)
    • 1 scoop Tone It Up Vanilla Protein Powder
    • ½ tsp vanilla extract
    • Ice cubes (optional, for a colder smoothie)
    • Cinnamon

    INSTRUCTIONS

      1. Brew green tea and let it cool down to room temperature. If using matcha, (as seen here) pour 1 oz warm water over 2 tsp matcha powder. Whisk. Add 6oz additional water to blender.
      2. In blender, combine the matcha or green tea, frozen banana, spinach, Greek yogurt, honey or maple syrup (if using), Tone It Up protein powder, and vanilla extract.
      3. Blend until smooth and creamy. Sprinkle cinnamon on top.


      #3       Citrus Avocado Salad

      The combination of vitamin C-rich citrus fruits and stress-reducing healthy fats from avocados helps alleviate stress.

      SALAD INGREDIENTS 

      • 5 cups of mixed greens, spinach, kale or arugula
      • 2 blood oranges, sliced
      • 2 tangerines, sliced
      • 1 avocado, sliced
      • 1 cup of walnuts, toasted
      • 1 cup of crumbled feta cheese

      VINAIGRETTE INGREDIENTS

      • ½ cup of orange juice, fresh squeezed and strained
      • ½ tsp grated orange zest
      • ¼ cup olive oil
      • 2 tbsp apple cider vinegar
      • 1 tsp garlic, minced
      • 1 tbsp honey
      • Salt and pepper to taste

      INSTRUCTIONS

        1. To make vinaigrette, combine all ingredients to a jar and shake to combine. 
        2. For salad, add greens to a large bowl and toss with desired amount of vinaigrette. Add the rest of the ingredients: orange slices, tangerine slices, avocado slices, toasted walnuts, and cheese. Toss and serve!


        #4 Simple Salmon Bites

        Salmon is often called a superfood because of its many health benefits, especially its positive impact on mental health and stress management!

        Recipe by Sara Cammorata, MS, RDN

        I        NGREDIENTS 

        • 1 pound salmon filet, skin removed and cut into bite-sized pieces
        • 2 tablespoons olive oil
        • 2 cloves garlic, minced
        • 2 tablespoon lemon juice
        • 1 tablespoon fresh dill, chopped
        • Salt + pepper to taste

        INSTRUCTIONS

        1. Preheat your air fryer to 400°F for about 3 minutes.In a small bowl, mix together the olive oil, minced garlic, lemon juice, dill, salt, and pepper.
        2. Add your salmon bites to the bowl and coat well. 
        3. Place the salmon bites in a single layer in the air fryer basket, leaving space between each piece.
        4. Cook in the preheated air fryer at 400°F for 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork. You can adjust cooking time as needed based on the thickness of your salmon pieces and your air fryer’s specific settings.

        For even more stress-busting recipes, check out the “Foods for Stress” category in your Tone It Up App!

         

        4 Stress-Busting Recipes – Tone It Up

         

         

A Comprehensive Review for Busy Moms and Wellness Enthusiasts – Sarah Fit

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A Comprehensive Review for Busy Moms and Wellness Enthusiasts – Sarah Fit

This summer, don’t let your lack of time to be the reason your health goes out the window and you fall into old summer habits of take out dinners and eating your kids snack bar leftovers again and again. So many of us struggle to hit the grocery store in the summer due to the weekend warrior nature of our summers. Meal delivery kits are a simple solution to this conundrum of “What’s for dinner?” when you’re short on time to meal plan, shop and prep. Today, I’m reviewing Purple Carrot.

What is Purple Carrot?

As a personal trainer and nutrition coach, I’m always on the lookout for convenient, healthy meal options that can help my clients hit their target macronutrients and achieve their fitness goals. Recently, I’ve been expanding my families dinner time recipe rolodex and have loved trying out Purple Carrot, a plant-based meal delivery service. I’m excited to share my experience thus far with you after a few months. Whether you’re a busy mom like me or someone looking to lose fat and build muscle, Purple Carrot offers a variety of delicious and nutritious meals that can you and your family will love. We are not vegan but if the meal has less than 20g, I will sometimes add my own extra!

 

A Comprehensive Review for Busy Moms and Wellness Enthusiasts – Sarah Fit

 

Convenience for Busy Families

One of the standout features of Purple Carrot is its convenience. As a mom of three young children, I understand the daily struggle of planning and preparing healthy meals. Purple Carrot takes the guesswork out of meal planning by delivering pre-measured ingredients and easy-to-follow recipes right to your doorstep. This means less time spent shopping and prepping, and more time enjoying meals with your family. In the summer, I struggle getting to a grocery store. Ordering ahead of time, allows me maximum pool/beach time, knowing I have fresh ingredients at home for a home made meal.

The variety of recipes offered by Purple Carrot is impressive, too! From globally inspired dishes to classic comfort foods, there’s something to please everyone in the family. My kids, who can be quite picky eaters, were excited to try new flavors and ingredients. It’s a great way to mix up your nightly recipes without sacrificing flavor or health. Our favorite has been a Pesto Gnocchi with Green Beans.

 

 

We recreate this meal all the time now. Purple Carrot introduced us to this easy week night solution and can’t get enough of it. I add chicken sausage as well to hit 30g of protein per serving.

 

Hitting Your Macronutrient Goals

 

For those of you focused on hitting your macronutrient targets, Purple Carrot provides detailed nutritional information for each meal. This makes it easy to track your intake and ensure you’re getting the right balance of protein, carbs, and fats. As someone who prioritizes eating 30-40 grams of protein at each meal, I was excited to see that Purple Carrot offers several high-protein options. This is so great for those of us who are looking to build and maintain muscle while losing fat. It’s easy to find the high protein recipes by looking for a barbell icon on the photo of the recipes. It’s easy to add your own shrimp or other versatile, quick to cook protein.

My clients often struggle with carbs and Purple Carrot gives us exciting recipes to hit these targets that taste great and might be new to us! Sometimes it just takes one meal kit to discover your favorite foods!

 

Healthy and Delicious Plant-Based Meals

 

Purple Carrot’s commitment to plant-based nutrition is another major plus. A diet rich in fruits, vegetables, and plant-based proteins can have numerous health benefits, including improved digestion, reduced inflammation, and better heart health. Plus, it’s a fantastic way to introduce more variety into your diet and discover new ingredients and flavors. My clients aim for 25g of fiber each day and these recipes help us discover new fruits and veggies or new ways to eat them! Kiwi and salsa verde? I never knew I needed this combo!

 

 

I found that Purple Carrot’s meals were not only healthy but also incredibly delicious. The recipes are crafted by professional chefs, ensuring that each dish is bursting with flavor. Whether you’re a seasoned plant-based eater or just starting to explore this way of eating, Purple Carrot makes it easy and enjoyable.

Bonus points for showing me new ways to cook favorite foods like roasting avocado with a polenta crunch!

 

Kid-Friendly Options

As a mom, it’s important to me that my kids enjoy the meals I prepare. Purple Carrot offers several kid-friendly options that my children loved. The meals are not overly complicated or spicy, making them suitable for picky eaters. Plus, involving my kids in the cooking process was a fun way to spend time together and teach them about eating the rainbow and importance of eating more plants.

 

 

Tommy loved this Tofu Gochugang Bowl. It was just the right amount of spice. I didn’t know if he’d eat tofu but gobbled it right up! It’s fun seeing them try new foods.

 

Final Thoughts

 

Overall, I highly recommend and love Purple Carrot for busy moms and wellness enthusiasts looking for a convenient, healthy meal delivery service. The variety of recipes, ease of preparation, and focus on plant-based nutrition make it the ideal choice for anyone looking to maximize how they look and feel . Whether you’re trying to lose fat, build muscle, or simply enjoy delicious, healthy meals with your family, Purple Carrot has something for everyone.

If you’ve been on the fence about trying a meal delivery service, I encourage you to give Purple Carrot a try. It might just become your new go-to for healthy, hassle-free meals!

Try Purple Carrot and get $50 off you first order (on orders $79 or more).

The Importance of the RSV Vaccine During Pregnancy

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The Importance of the RSV Vaccine During Pregnancy

Protecting Your Newborn: The Importance of the RSV Vaccine During Pregnancy

The Importance of the RSV Vaccine During Pregnancy

This vaccine is an important preventive measure recommended by our physicians for all pregnant patients who expect to deliver between September and January. In this blog post, we’ll explore what RSV is, the significance of the vaccine, and why it’s essential for expecting mothers.

What is RSV?

Respiratory syncytial virus (RSV) is a highly contagious respiratory virus that affects the lungs and breathing tubes. While it often manifests as a common cold in healthy adults, it can cause severe illness in babies and young children. RSV is the leading cause of hospitalization among infants in the United States. Virtually all children will have contracted RSV by the time they are two years old. Annually, an estimated 58,000 to 80,000 children under five are hospitalized due to RSV infection. The risk is highest among premature infants and those under 12 months old.

Understanding the RSV Vaccine

Abrysvo is the only RSV vaccine approved for use during pregnancy. Our physicians recommend administering it between 32 and 36 weeks of pregnancy. Since RSV is a seasonal virus, similar to the flu, the timing of the vaccine is crucial. Pregnant women who are expected to give birth between September and January should receive the vaccine during this window to ensure optimal protection for their newborns.

Why Get the RSV Vaccine During Pregnancy?

Receiving the RSV vaccine during pregnancy offers significant benefits:

  1. Passive Immunity for Your Baby: Similar to the flu, Tdap, and COVID-19 vaccines, when Abrysvo is administered in the third trimester, it helps your body develop antibodies. These antibodies are then passed to your baby through the placenta, providing protection from birth until six months old.

  2. Effectiveness: Studies have shown that Abrysvo can reduce the risk of severe RSV illness in infants by about 70%.

  3. Safety: Abrysvo has been rigorously studied in thousands of pregnancies and has demonstrated no safety concerns when administered during the third trimester. Common side effects are mild and may include pain at the injection site, headache, muscle pain, and nausea.

When Will It Be Available?

We are currently finalizing the availability of the vaccine and expect it to be ready by early Fall 2024.  Please stay tuned for the exact date.  We will keep you updated with all the necessary information to help you plan your visit.

Additional Information

  • RSV Injection Post-Birth: If you receive the Abrysvo vaccine at least 14 days before delivery, your baby will not require the RSV injection (Beyfortus/nirsevimab) after birth. Ensure your pediatrician is informed about the vaccination.

  • Combination with Other Vaccines: Abrysvo can be administered alongside other vaccines recommended during pregnancy without any issues.

  • Endorsements: The recommendation for the RSV vaccine comes from reputable organizations including the American College of Obstetricians and Gynecologists (ACOG), the Centers for Disease Control and Prevention (CDC), and the Advisory Committee on Immunization Practices (ACIP).

Conclusion

At Women’s Health Associates, your health and the well-being of your baby are our top priorities. The introduction of the RSV vaccine (Abrysvo) in our office represents a significant advancement in protecting newborns from severe respiratory illnesses. Our doctors highly recommend that pregnant patients receive this vaccine if they are delivering during the appropriate time. We are dedicated to keeping you informed and ensuring a smooth experience as we roll out this essential service. 

If you have any questions or need further information, please do not hesitate to contact our office. Stay tuned for updates and thank you for entrusting us with your care. Our team is here to support every aspect of your pregnancy journey.  

This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional for personalized advice. 

Gym Towels At Textile Despot

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Gym Towels At Textile Despot

If you are habitual in working out in the gym then you must understand the importance of towels. During your workout, they assist in keeping you dry and clean and protect your equipment from sweat and dirt. To accommodate your preferences and needs, gym towels are available in a range of sizes, materials, and colors. You can find high-quality gym towels that satisfy your particular needs at Textiles Depot.

Textiledespot Overview 

Textiles Depot – a well-known online retailer of a variety of textiles, such as towels, bedding, and linens. With a wide range of sizes and colors, their selection of gym towels and salon towels is impressive. Textilesdepot.com has the towels you need, whether you need a small towel to wipe your face during a workout or a larger towel to cover your workout bench.

Gym Towels At Textile Despot
Photo by Andrea Piacquadio

Some Top Gym Towels Collections At Textiledespot.com
Super Gym Towels manufactured by Ganesh | Oxford, available for $341.19

These gym towels have a premium, color-striped ribbed design that is bleach resistant, with a five inches border of a flat cam.

Super gym towels are made of 86% cotton and 14% polyester fibers and are intended to maintain their original size and thickness over time. They can handle any workout or activity thanks to this combination’s soft feel and high absorbency.

Additionally, the 5″ cam offers the choice of personalized logos, enabling gyms or sports teams to promote their brand. With these tough and fashionable Super Gym Towels, your gym or sports team’s towel collection will be improved.

Intralin presents the Spectrum Towels & Washcloths collection for just $1.85

These towels have a dobby border and are available in a range of colors. They are made from premium 100% cotton 16s Ring Spun yarn.

Spectrum towels and washcloths are cartons packed to guarantee the utmost softness for the user. They are adaptable and can be used in a variety of locations, including golf courses, gyms, and salons.

The Spectrum Towels & Washcloths are made entirely of cotton and provide both comfort and toughness. This cost-effective and useful towel collection upgrade from Intralin will help.

Towels
Photo by Lum3n

KSE Suppliers offers Salon Hand Towels for $182.56

These towels come with a weight of 3 lbs per dozen. These towels are strong and comfortable because they are made with 16 Singles of Ringspun Cotton at 100%.

These towels, which are 16 x 27 inches in size, are ideal for use in spas, fitness centers, and golf courses. They are an efficient option for a variety of settings thanks to their lightweight yet absorbent design.

Spectrum Hand Towels from Intralin, available for just $1.85

These towels are available in a variety of colors and are made with premium 100% cotton 16s Ring Spun yarn.

These towels are perfect for use in spas, gyms, or on golf courses because they are carton-packed for maximum softness. They are both functional and comfortable, measuring 16″ x 27″ and weighing 3 pounds per dozen.

The 120-packs of Spectrum Hand Towels are both high-quality and reasonably priced options for your towel needs.

Take Away!

If you looking forward to upgrading your gym towels collection then you should visit textiledespot.com. There are some other collections also available that you can browse on their platform. If you need more information regarding gym towel collections, drop a comment.

HCA Healthcare expert shares what you need to know about AFib

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HCA Healthcare expert shares what you need to know about AFib

HCA Healthcare expert shares what you need to know about AFibHCA Healthcare expert shares what you need to know about AFib
Dr. Jose Osorio, Cardiac Electrophysiologist and Medical Director, HCA Florida Miami Electrophysiology

Atrial fibrillation, commonly known as AFib, is the most common arrhythmia. Those living with AFib are at increased risk for strokes, heart failure and other health concerns. Both the Centers for Disease Control and Prevention (CDC) and the American Heart Association predict that more than 12 million Americans will have AFib in 2030.

If you know someone diagnosed with AFib or suspect that you or a loved one may have it, keep reading. Dr. Jose Osorio, a board-certified clinical cardiac electrophysiologist and medical director of HCA Florida Miami Electrophysiology, explains what AFib is and shares his hopes for future treatment. As the principal investigator in several clinical trials, Dr. Osorio is researching novel treatment options for AFib.

Question: What is AFib and what does it feel like to have it?

Dr. Osorio: AFib is a type of arrhythmia that causes the upper chambers of the heart, the atria, to lose their regular electrical activity and start quivering. As a result, the heart may beat very fast and become unable to pump blood effectively, leading to a variety of symptoms. Blood can also pool in a small pouch called the appendage, where clots may form, increasing the risk of stroke fivefold. Additionally, strokes caused by AFib tend to be more severe than those resulting from other causes.

The most common symptoms of AFib are fatigue and heart fluttering. Other symptoms include:

  • Fast, irregular heartbeat
  • Shortness of breath
  • Anxiety
  • General fatigue or fatigue when exercising
  • Dizziness, faintness, confusion, weakness
  • Chest pain or pressure

Some people with AFib have no symptoms, which is why it’s important to have your heart checked regularly, even if you think nothing is wrong.

Question: How is AFib diagnosed?

Dr. Osorio: When I evaluate patients who possibly have AFib, I start with their medical history, physical examination and an electrocardiogram (ECG). Some patients have episodes that come and go (paroxysmal AFib) and may be more difficult to diagnose. Others will be in AFib all the time and the diagnosis is easier (Persistent AFib).

If AFib is not detected during the office visit, we commonly send patients home with a heart monitor that will record all heartbeats for a week or more. In some cases, we use implantable heart monitors to make a diagnosis.

These tests will help us diagnose and choose the best treatment options, which may include medications or procedures.

Visit the American Heart Association’s website for a downloadable, “Partnering in Your Treatment” guide that can help you discuss your heart health and options with your physician.

Question: Who is at risk for AFib, and what are the risk factors?

Dr. Osorio: Anyone can have AFib, but it is more common in individuals with the following conditions:

  • Advancing age
  • Alcohol use (moderate to heavy, binge drinking)
  • Family history of AFib
  • High blood pressure (a leading cause)
  • Obesity
  • Sleep apnea
  • Smoking
  • Underlying heart disease or other chronic conditions, such as diabetes

Lifestyle changes will help reduce your risk of developing AFib and improve control if you already have it:

  • Engage in regular physical activity
  • Eat a heart-healthy diet low in salt, saturated fats, trans fats, and cholesterol
  • Manage high blood pressure
  • Avoid excessive alcohol consumption
  • Don’t smoke
  • Control cholesterol levels
  • Maintain a healthy weight

Question: Can AFib go away on its own?

Dr. Osorio: AFib typically does not resolve on its own. Most patients begin with sporadic episodes that become progressively more frequent and last longer. However, living a healthy lifestyle can slow the
progression of AFib and improve the effectiveness of treatments.

Question: What treatment options are available for someone diagnosed with AFib?

Dr. Osorio: Today, we have a wide range of treatment options for our patients.

The primary goals of treatment are to prevent stroke and other complications and to improve quality of life. For patients at risk of stroke, we use anticoagulants, and for those who cannot take them, we offer left atrial appendage closure devices.

We also perform procedures that can treat and, in some cases, eliminate the arrhythmia. Atrial Fibrillation ablation is a procedure where we attempt to eliminate the signals that trigger and maintain AFib. A new technology called Pulsed Field Ablation (PFA)  has revolutionized AFib ablation. PFA uses novel non-thermal energy to treat AFib without damaging surrounding tissue. It is safer, more efficient and allows us to perform the procedure under sedation instead of general anesthesia.

We also encourage patients to explore the American Heart Association’s My AFib Experience website. In this online community, individuals with AFib and their loved ones can share stories and find support.

Question: What are your hopes for the future of AFib treatment?

Dr. Osorio: In addition to traditional treatment options, ongoing innovation in the field of ablation continues to bring forward new technologies. At HCA Healthcare, we are proud to be part of several clinical trials exploring new treatments for AFib.

Currently, we are involved in nearly a dozen AFib clinical trials across the organization, with many of these studies led by me as the principal investigator. Clinical trials play a critical role in developing safe and effective treatments for various conditions, including AFib. We are committed to advancing AFib treatment and improving outcomes for patients worldwide.

Lonely at the top? You may need to get back to basics – Poppy Cross | Life coachPoppy Cross

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Lonely at the top? You may need to get back to basics – Poppy Cross | Life coachPoppy Cross

Simply put, I coach my clients on the parts of their personal and professional lives in which they want to experience –not just improvements – but real fulfilment and optimisation. This can be anything from career, personal growth & self-actualisation, relationships, money and health (physical and mental fitness).

Many of my clients embark on their uniquely tailored one-to-one coaching programme with me focused on excelling in their career and personal growth. Some are CEO’s of large corporations and want to improve and develop their communication and leadership skills, some are entrepreneurs and want to gain awareness and key insights on how they can improve their impact, efficiency and productivity. And some of my clients seek to improve their levels of self-confidence and courage to fully step-into their true potential in all areas of their lives. 

What’s true for all – regardless of what their initial area of focus may be – is that there’s always something deeper and more fundamental that needs to be addressed to facilitate true transformation. American psychologist Abraham Harold Maslow’s motivational theory of psychological health – The hierarchy of needs (1943), can help illustrate why. 

The hierarchy of needs is predicated on fulfilling five innate human needs in priority, culminating in self-actualisation. Needs lower down in the hierarchy (physiological and safety needs) must be satisfied before individuals can attend to needs higher up. From the bottom of the hierarchy upwards, the needs are: physiological, safety, love and belonging, esteem, and self-actualisation. The first four levels are often referred to as deficiency needs (D-needs), and the top level is known as growth or being needs (B-needs).

Maslow’s Hierarchy of Needs 

Lonely at the top? You may need to get back to basics – Poppy Cross | Life coachPoppy Cross

It’s true that you can move up the pyramid without fully satisfying the lower needs of belongingness, love and esteem needs. Yet deprivation of these lower needs makes the motivation to fulfil them stronger the longer they are denied. For example, the longer a person goes without love and belonging, the lonelier (1) and thus more likely they are to suffer the ill effects. Sadly, all too often, people wait too long and attempt to ignore the motivation to address their lower needs until side-effects such as anxiety, exhaustion, depression, self-doubt, loneliness and creep in. This is why, even when you have a beautiful home, are doing well at work, surrounded by great colleagues etc, you can still feel lonely and empty and become overwhelmed without really understanding fully why. 

Now, with the second lockdown in the UK in effect, pay attention to this pyramid and consider what would happen if you addressed the areas in your life that could use a little TLC. Even small changes can lead to giant leaps on the journey to fulfilment and self-actualisation. Ask yourself what would happen if you continue to ignore your needs? What would your life be like if you attended to your needs and had them met? Take some time to write about each need you feel is currently unfulfilled and what you need to do and who you need to be in order to fulfil them.

And as always, if you’d like some help here, use the sign up box on my homepage to book a sample coaching session with me. I’m here to help you thrive.

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The original hierarchy of needs five-stage model includes:

Maslow (1943,1954) stated that people are motivated to achieve certain needs and that some needs take precedence over others.

Our most basic need is for physical survival, and this will be the first thing that motivates our behaviour. Once that level is fulfilled the next level up is what motivates us, and so on.

  1. Physiological needs: these are biological requirements for human survival, e.g. air, food, drink, shelter, clothing, warmth, sex, sleep. If these needs are not satisfied the human body cannot function optimally. Maslow considered physiological needs the most important as all the other needs become secondary until these needs are met.
  2. Safety needs: Once an individual’s physiological needs are satisfied, the needs for security and safety become salient. People want to experience order, predictability and control in their lives. These needs can be fulfilled by the family and society (e.g. police, schools, business and medical care). For example, emotional security, financial security (e.g. employment, social welfare), law and order, freedom from fear, social stability, property, health and wellbeing (e.g. safety against accidents and injury).
  3. Love and belongingness needs – after physiological and safety needs have been fulfilled, the third level of human needs is social and involves feelings of belongingness. The need for interpersonal relationships motivates behaviour. Examples include friendship, intimacy, trust, and acceptance, receiving and giving affection and love. Affiliating, being part of a group (family, friends, work).
  4. Esteem needs are the fourth level in Maslow’s hierarchy – which Maslow classified into two categories: (i) esteem for oneself (dignity, achievement, mastery, independence) and (ii) the desire for reputation or respect from others (e.g., status, prestige). Maslow indicated that the need for respect or reputation is most important for children and adolescents and precedes real self-esteem or dignity.
  5. Self-actualisation needs are the highest level in Maslow’s hierarchy, and refer to the realisation of a person’s potential, self-fulfilment, seeking personal growth and peak experiences. Maslow (1943) describes this level as the desire to accomplish everything that one can, to become the most that one can be. Individuals may perceive or focus on this need very specifically. For example, one individual may have a strong desire to become an ideal parent. In another, the desire may be expressed economically, academically or athletically. For others, it may be expressed creatively, in paintings, pictures, or inventions.

Discover the Secrets of Longevity in Sardinia: A Blue Zone Paradise 

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Discover the Secrets of Longevity in Sardinia: A Blue Zone Paradise 

Sardinia – from the food, to the lifestyle of locals, here’s why it’s one of the healthiest places in the world. Anna Sheehy reports on her trip to the Blue Zone Paradise 

Nestled in the heart of the Mediterranean, Sardinia is more than just a picturesque island with stunning beaches and vibrant culture.  

This enchanting island is one of the world’s five Blue Zones, which are regions where people live significantly longer and healthier lives.  

this beautiful Italian island is only a two hour flight from London

With its breathtaking landscapes, rich cultural heritage, and an emphasis on wellness, Sardinia offers an idyllic escape for those seeking to rejuvenate their mind, body, and soul.  

Believe it or not, this beautiful Italian island is only a two hour flight from London.  

Central to this experience are the luxurious Delphina Hotels & Resorts, which offer an unparalleled blend of relaxation, thalassotherapy spas, and the exquisite flavours of the Mediterranean diet. 

READ MORE: Nature Beckons – a memorable stay at Killeavy Castle Estate Hotel and Spa

Discover the Secrets of Longevity in Sardinia A Blue Zone Paradise  RESORT DELPHINIADiscover the Secrets of Longevity in Sardinia: A Blue Zone Paradise 

The Blue Zone Phenomenon 

Sardinia is renowned for its extraordinary number of centenarians. As seen on the Netflix series Live to 100: Secrets of the Blue Zones, researchers have identified several factors contributing to this remarkable longevity, including a healthy diet, active lifestyle, strong family ties, and a supportive community.

Sardinia is renowned for its extraordinary number of centenarians

The Mediterranean diet, in particular, plays a pivotal role, emphasising fresh, local ingredients and balanced nutrition – something I had the pleasure of indulging in every step of the way. 

Delphina Hotels: A Gateway to Wellness 

Delphina Hotels & Resorts boast a collection of luxury accommodations in northern Sardinia called Gallura, which provides the perfect setting for immersing oneself in the island’s Blue Zone lifestyle.  

Known for their commitment to eco-sustainability and authentic Sardinian hospitality, Delphina offer guests an unparalleled blend of comfort, culture, and wellness.  

The hotels were like anything I’ve ever experienced – with rooms to accommodate singles, couples, families, or even the girls trip that finally made it out of the group chat.  

Thalassotherapy Spas: Healing by the Sea 

One of the highlights of staying at a Delphina hotel is experiencing their world-class thalassotherapy spas. Thalassotherapy, derived from the Greek word ‘thalassa’ meaning sea, utilises  the actual seawater and marine products for its therapeutic benefits.  

The thalassotherapy spas at Delphina harness the healing properties of the Mediterranean Sea, offering treatments designed to detoxify, rejuvenate, and revitalise the body.  

As I climbed into the pool for my treatment, I was hesitant at what this treatment may actually provide, as it’s nothing like your typical ‘lay on the bed for an hour’ massage. However, I was pleasantly surprised at how relaxing the treatment was.  

The thalassotherapy spas at Delphina harness the healing properties of the Mediterranean Sea

Just be warned – you may fall asleep due to extreme and utter zen. The serene ambiance, coupled with the skilled hands of professional a therapist, ensured a holistic wellness experience that left me feeling renewed and invigorated. 

Guests can indulge in a variety of treatments other than Thalassotherapy, including seawater hydrotherapy, algae wraps, and marine mud baths. These therapies are known to improve circulation, reduce stress, and alleviate various ailments such as arthritis and skin conditions. 

READ MORE: Sunscreen, redness & vitamin D – 12 surprising facts about the sun and your skin

Discover-the-Secrets-of-Longevity-in-Sardinia-A-Blue-Zone-Paradise-RESORT-DELPHINIA-sea.jpg Discover-the-Secrets-of-Longevity-in-Sardinia-A-Blue-Zone-Paradise-RESORT-DELPHINIA-sea.jpg

The Mediterranean Diet: A Blueprint for Health 

The Mediterranean diet is celebrated worldwide for its health benefits and is a cornerstone of the Sardinian way of life. This diet emphasises fresh, seasonal produce, whole grains, lean proteins, and healthy fats, primarily from olive oil.  

It also includes moderate consumption of wine, particularly red wine, which is rich in antioxidants. So of course I had to try it! 

Why the Mediterranean Diet is Healthy: 

Rich in Nutrients: The Mediterranean diet is abundant in fruits, vegetables, legumes, nuts, and seeds, providing essential vitamins, minerals, and fiber. These nutrients are crucial for maintaining overall health and preventing chronic diseases.

Healthy Fats: Olive oil, a staple in the Mediterranean diet, is a source of monounsaturated fats that help reduce bad cholesterol levels and lower the risk of heart disease. The diet also includes fatty fish, rich in omega-3 fatty acids, which support heart health and reduce inflammation.

Antioxidant Properties: The diet’s emphasis on plant-based foods ensures a high intake of antioxidants, which protect the body from oxidative stress and reduce the risk of chronic diseases such as cancer and Alzheimer’s.

Balanced and Sustainable: The Mediterranean diet is not only healthy but also sustainable, focusing on locally sourced, seasonal ingredients. This approach supports local agriculture and reduces the environmental impact associated with food production.

READ MORE: 8 easy ways to get the Mediterranean diet into your life

Discover the Secrets of Longevity in Sardinia A Blue Zone Paradise  FOODDiscover the Secrets of Longevity in Sardinia A Blue Zone Paradise  FOOD

A Taste of Sardinia: Capichera Winery 

No healthy lifestyle is well-rounded without balance, just as no visit to Sardinia is complete without experiencing its exquisite wines. Located near the Delphina hotels, Capichera Winery is a testament to the island’s rich winemaking tradition.  

This family-owned winery is renowned for producing some of Sardinia’s finest wines, particularly its exceptional Vermentino and Carignano varieties. 

The winery’s commitment to quality and tradition is evident in every bottle – which I gladly purchased one to take home with to prove to my friends and family. I would highly recommend adding this to your itinerary to fully immerse yourself in the Sardinian way.  

Embrace the Sardinian Way of Life 

Sardinia’s status as a Blue Zone offers valuable insights into the secrets of longevity and wellness.

Sardinia and Delphina Hotels offer a unique blend of luxury and well-being

By embracing the principles of the Mediterranean diet, indulging in the therapeutic benefits of thalassotherapy, and savouring the island’s exceptional wines, visitors can experience a taste of the Sardinian way of life. 

Whether you’re seeking relaxation, adventure, or a deeper connection with nature, Sardinia and Delphina Hotels offer a unique blend of luxury and well-being. 

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Embracing the Great Outdoors: Summer Fitness Benefits

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Embracing the Great Outdoors: Summer Fitness Benefits

Embracing the Great Outdoors: Summer Fitness Benefits

As the days grow longer and warmer, why not take your workout routine outside? Exercising outdoors during summer offers numerous benefits to take advantage of!

  • Vitamin D Boost – sunlight exposure helps your body produce vitamin D, essential for bone health and immune function.
  • Improved Mood – natural environments can reduce stress and boost mental well-being.
  • Varied Terrain – Outdoor workouts often incorporate diverse surfaces, challenging your body in new ways.
  • Free and Accessible – parks, trails, and open spaces are usually cost-free and readily available, same with our outdoor HWX Summer Series classes popping up all over the city!
  • Social Connections – outdoor fitness classes provide opportunities to meet like-minded individuals in your community.
  • Enhanced Calorie Burn – studies suggest that exercising outdoors may lead to increased energy expenditure compared to indoor workouts.

For a fun way to get moving outdoors, here’s where to find our HWX Summer Series classes each week:

  • Mondays on The Greenway with HIIT at 5:30pm and Yoga at 6:15pm
  • Mondays and Wednesdays with Harvard Stadium Conditioning at 6:30pm
  • Tuesdays with Zumba at The Esplanade Hatch Shell at 6pm (starting July 30th)
  • Plus, stay tuned for additional pop-ups

Remember to stay hydrated, wear sunscreen, and listen to your body to avoid overheating.

[RECIPE] Whey Pancake Bites | Fitness Magazine

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[RECIPE] Whey Pancake Bites | Fitness Magazine

This Whey Pancake Bites recipe is a delicious way to fuel your body after a workout with protein to support muscle recovery and growth with a great option for a quick and easy breakfast.

Pancake ingredients

  • 1 scoop Biogen Iso-Whey Premium Protein powder, Chocolate flavour 
  • ½ cup whole-wheat flour
  • ¼ cup rolled oats
  • ¼ cup almond milk
  • 1 egg
  • 1 tsp baking powder
  • ¼ tsp baking soda
  • ¼ tsp salt
  • 1 tbsp honey
  • ¼ tsp vanilla extract

Berry compote ingredients

  • 1 cup mixed berries (blueberries, raspberries, strawberries)
  • 1 tbsp honey
  • 1 tbsp water
  • 1 pinch cinnamon

Biogen Iso Whey Premium Protein is a protein shake with high levels of EAAs and BCAAs. It is easily absorbed, and isolated whey has been shown to have a high biological value (BV) compared to most other whole food protein sources. Includes Whey Protein Hydrolysate, Isolate and Concentrate in a Tri Matrix Protein blend.

Instructions

  1. In a bowl, combine the whey protein, flour, oats, almond milk, egg, baking powder, baking soda, salt, honey, and vanilla extract. Stir until well combined.
  2. Heat a non-stick skillet over medium heat. Pour about 2 tablespoons of batter onto the skillet for each pancake bite. Cook for 2-3 minutes per side, or until golden brown.
  3. In a small saucepan, combine the berries, honey, water, and cinnamon to make the compote. Bring to a simmer over medium heat and cook for 2-3 minutes, or until the berries break down and the compote thickens.
  4. Serve the pancake bites warm with a dollop of berry compote.
[RECIPE] Whey Pancake Bites | Fitness Magazine

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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