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• Better Mental Health
• Improve mental health

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Written by Lisa Jillanza

Humans are complicated beings with complicated minds. According to one Science journal, we have anywhere between 12 and 50 THOUSAND thoughts per day.

With that many thoughts coursing through our heads each day, it’s no wonder that many people struggle with managing their mental health.

In this two-part article, we offer some psychological hacks to help you maintain more positive thoughts throughout your day. 

• Recognize all the times you got it right. Rather than wake up each morning anxiousabout what didn’t get done on the to-do list, focus on what’s going well.
• Protect your emotional well-being day with the Big Three: Quality sleep, lots of water, and slow, deep-breathing.
• Consider your options when catastrophic thinkingthreatens to derail your mood. Close your eyes (this helps to block out stimulation) and fill in the blanks: I am afraid of ________. The worst-case scenario would be ________. On a scale of 1-10, the likelihood of this happening is ________. If this happens, I can do ________ and ________ and ________, instead of worry, feel helpless or stuck.
• Talk less.You don’t need to explain yourself as much as you think you do.
• Share your talents. When things don’t go your way it’s easy to think you’re a failure. You’re not. Switch the dial and notice your unique gifts. Find someone to help out.
• Hug your family, friends and pets Don’t forget yourself — you need hugs, too.
• Spend a few extra minutes in bed each morning to focus on the day ahead and all the opportunities that await.

 (Continued in Part II…) 

• Fourth of July fitness challenge
• July fitness

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Written by Lisa Jillanza

The Fourth of July brings food, picnics, swimming, fireworks and so much more.

Why not kick off this Fourth of July with a bang and not just end it with one?

This month we offer you this “Firecracker Frenzy: Fourth of July Workout Challenge”.

Start off with these warm-ups:

*30-second march in place

*20 glute kicks

*20 squats

*20 jumping jacks

*30-second march in place

And the workout:

 *25 jumping jacks

*20 side lunges

*25 jump squats

*15 push-ups

*10 burpees

*20 crunches

*20 sit-ups

*30-seconds to 1 minute plank

Repeat full circuit one time.

Cool Down:

*30-second march in place

*Stretch

Have fun and Happy Fourth of July Everyone!

• benefits of banana
• health benefits of bananas
• banana recipes
• healthy banana recipes

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Written by Lisa Jillanza

• We consume about 25 pounds of bananas per person each year.
• There are more than 1,000 varieties of bananas.
• Bananas don’t grow on trees – trees have bark and banana plants don’t have bark.
• Bananas are low in saturated fats, cholesterol, and sodium.
• A large portion of the calories in bananas come from sugars.

Recipe: Classic Banana Bread 

2 cups all-purpose flour

3/4 teaspoon baking soda

1/2 teaspoon salt

1 cup sugar

1/4 cup butter, softened

2 large eggs

1 1/2 cups mashed ripe banana (about 3 bananas)

1/3 cup plain low-fat yogurt

1 teaspoon vanilla extract

Cooking spray

Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl and beat with a mixer at medium speed until well blended. Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter loaf pan coated with cooking spray. Bake at 350° for 1 hour. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Recipe: Banana Chia Pudding 

1 ½ cups vanilla-flavored flax milk

1 large banana cut in chunks

7 tablespoons chia seeds

3 tablespoons honey

1 teaspoon vanilla extract

1/8 teaspoon sea salt 

Put milk, banana, chia seeds, honey, vanilla extract, and sea salt in respective order in the blender; blend until smooth. Pour mixture into a bowl and refrigerate until thickened, at least 2 hours. Spoon mixture into small bowls to serve

• Healthy smoothies
• Smoothie hack

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Written by Lisa Jillanza

For years now, smoothies have been increasing in popularity. Whether you are mixing one up on the go for breakfast, or are blending one for a quick lunch, these delicious concoctions are a great way to fill you up without adding any empty calories.

And while people have been making smoothies for years, a new smoothie hack has surfaced that makes the smoothies even healthier without sacrificing any flavor…

Use cauliflower instead of banana for the same creamy texture and less sugar! Because cauliflower consumption has been closely linked to weight loss, you just might shed a few pounds, too!

So, the next time you break out the blender, grab the cauliflower and enjoy!

• prevent Alzheimer's disease
• Alzheimers disease
• Alzheimers awareness

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Written by Lisa Jillanza

(Continued from Part I…) 

some slowed thinking and occasional problems with remembering certain things. However, serious memory loss, confusion, and other major changes in the way our minds work may be a sign that brain cells are failing. 

As Alzheimer's advances through the brain, it leads to increasingly severe symptoms, including disorientation, mood, and behavior changes; deepening confusion about events, time, and place; unfounded suspicions about family, friends, and professional caregivers; more serious memory loss and behavior changes; and difficulty speaking, swallowing, and walking. 

What are the risk factors? 

Age, family history and genetics, having Down syndrome, sex (females tend to get Alzheimer’s more than males, mainly because they live longer than males) head trauma, excessive alcohol consumption, air pollution, and poor sleep patterns.

How can I prevent Alzheimer’s Disease?

Evidence suggests that taking steps to reduce the risk of cardiovascular disease may also lower your risk of developing dementia.

To follow heart-healthy lifestyle choices that may reduce the risk of dementia:

• Exercise regularly.
• Eat a diet of fresh produce, healthy oils, and foods low in saturated fat, such as a Mediterranean diet.
• Follow treatment guidelines to manage high blood pressure, diabetes. and high cholesterol.
• If you smoke, ask your health care provider for help to quit.