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Five Holy Name experts give their most important advice.
It can be hard to sift through the abundance of health advice we’re exposed to on social media, podcasts, TV, and more and more. That’s why we went straight to the sources. Here, five Holy Name experts share some of their top tips for maintaining your best health as we head into the new year.
To Eat Healthier, Watch Your Snacks
Small snacks can add up to a big impact over time. Instead of pre-packaged, processed snacks, commit to swapping with whole fruit. Get in the habit of pairing your fruit with a protein to keep you feeling full longer. Try these combos:
- Apple or pear slices with almond butter
- Banana with Greek yogurt
- Pear with a handful of walnuts
- Berries with cottage cheese
- Orange with a hard-boiled egg
These tasty pairings balance fiber and protein to curb hunger and keep you energized.
-Tracee Yablon Brenner, RD and Debbie Bessen, MS, RD, Holy Name Outpatient Nutrition Services
To Beat the Winter Blues, Go Back to the Basics
Coming out of the holidays I often remind patients to focus on the foundations of mental wellness: diet and hydration, exercise, and sleep. Most of us will let ourselves eat and drink more than usual over the holidays, which is ok – we're allowed to enjoy ourselves! However, it's a good idea to get back on track come January. A lot of folks do Dry January and cut out alcohol for the month. Even if we're used to only having a few drinks over the weekend, we often find that cutting out alcohol leads to better sleep, mental clarity, and improved mood.
-Dr. John Fechter, neuropsychologist
To Quit Smoking, Use Mindfulness to Find Your “Why”
Mindfulness is about bringing your attention to the present moment and tuning into your thoughts, feelings, and physical sensations. Developing a mindfulness practice allows you to observe what comes up with awareness, openness, and nonjudgmental curiosity. We are so busy that it’s hard to take a few minutes to just sit with ourselves and listen to what comes up. If you’re looking to quit smoking, being mindful may help you discover your reason(s) why – is it for improved health? Saving money? Mindfulness can also help you become more in touch with the physical effects of smoking on your body, such as shortness of breath, coughing, or a change in your heartbeat or mood. Focusing on your breath (in-breath and out-breath) is the easiest way to get started.
-Janet Post Holy Name Community Outreach Nurse and certified nurse coach and hypnotherapist
To Stay on Track with Fitness, Celebrate Wins
Set small and achievable goals, and then celebrate those individual successes. All of our patients have a home exercise program, typically starting with just a few simple exercises to do on a nightly basis. Something as simple as committing to this 10-minute routine builds confidence and momentum. It can act as a domino effect to help us stay motivated going forward.
-Michael Marcano, HNH Outpatient Rehabilitation physical therapis
To Make a Difference, Volunteer
As a Wall Street banker in wealth management for 44 years, I knew when I retired I wanted to volunteer. The best part of volunteering is the people – greeting everyone at the gift shop, holding hands with someone who is anxious, making new friends, and of course, the feeling I get knowing I helped someone. My friends know how much I love it at Holy Name. As they say, “It's not just a job, it’s an adventure!”
-Donna Carcich, Holy Name Brewtique Gift Shop Volunteer
