Nabholz Wellness Center

11/04/2022

Hi Team!
With time changing this weekend, I thought it would be a good time to talk about healthy sleep habits. Some of you love when we “fall back” an hour on Sunday morning, but for many of us, it can be disruptive and might need months to get back on track. Some of us sleep so poorly that the clock change won’t make a difference. Consequences of sleep deprivation includes memory and cognitive impairment, high blood pressure, mood disorders and a higher risk of injuring yourself via work or car accidents so it’s important to work towards a healthier sleep life!

5 Ways to Get Better Sleep
1. Create the right environment. Soft lighting, comfortable bedding, no electronics and a sound machine are all examples of things you can do.
2. Designate a bedtime. Set your phone alarm to go off 30 minutes before your ideal bedtime to help remind you to start getting ready for bed. At this 30 minute window, only do things that promote a healthy night of sleep.
3. Create a routine. During that 30 minute window, do the same things every night. Brush your teeth, turn off electronics, move through some light stretches.
4. Limit your caffeine to no more than 200 mg of caffeine a day and try not to consume later in the day. Anything more than this can cause major health issues.
5. Manage your heart burn. The main causes of heartburn can be managed by lifestyle changes. Figure out what triggers your heartburn and try to avoid those things, especially late in the evening. Common triggers are spicy foods, onions, fatty or fried foods, chocolate and alcohol.

If you have done all of these things and still can’t manage to get a restful night’s of sleep, make an appointment to speak with your doctor. You could be suffering from a sleeping disorder.

And to my parents of small children who don’t care about time change, may the odds be ever in your favor! 😃

10/10/2022

Hey Team!
Which area of your home do you think is the biggest breeding place for germs and bacteria? If you said the kitchen, then you’re right! After all, it is one of the most used areas of our home. Below are five of the germiest things in your kitchen and how to disinfect them.

*The Kitchen Sink:
Studies have shown the kitchen sink is a bacteria hot spot! When we wash out spoiled food into the disposal as well as dirty dishes and utensils the germs remain in the sink unless it is properly disinfected. So how do you kill the bacteria? There are several ways to do this. My favorite is by taking a gallon of warm water and mixing with one-fourth cup of hydrogen peroxide. Damp a sponge in the solution and scrub away, but don’t forget the handles and faucet area! Let it sit for 10 minutes, then rinse and wipe dry!

*The Kitchen Sponge:
Kitchen sponges are a breeding ground for E. Coli and salmonella, among others. How do you disinfect your kitchen sponge? Personally, I just replace mine on a weekly basis. However, you can also boil the sponge in water OR soak in a bleach/water solution.

*The Cutting Board:
There is a ton of research on whether plastic or wooden cutting boards are more sanitary. I prefer wooden cutting boards because bacteria is absorbed deep into the wood, making it impossible to multiply. Plastic cutting boards tend to get scratches and grooves that are hard to clean. This allows a place for bacteria to manifest. How do you disinfect your cutting board? Thoroughly scrub with soap and water after each use. It is also suggested to have separate cutting boards to use for uncooked meats and produce.

*Appliance Handles and Cabinet/Drawer K**b
Handles and k***s of kitchen appliances, drawers, and cabinets collect a lot of germs throughout the day. We often handle uncooked meat or produce and then touch a k**b or handle before washing our hands. That means there’s a good chance of E.coli, listeria, salmonella, etc. being present. How do you disinfect handles and k***s? Simply use a disinfectant spray or wipe. I also like to use hydrogen peroxide on appliances and k***s to make them shiny and streak free.

*The Dish Towel
Germs thrive on cleaning towels and dishrags; therefore, it is recommended to use paper towels for cleaning counters and other surfaces. If you are using a dishrag, be sure to have one designated for drying your hands after washing with soap and water. How often should I change out my dish towels? Dishrags should be thrown in the washer (on a hot water cycle) a minimum of once a week and directly after handling uncooked foods or using to clean.

In conclusion, both cleaning and disinfecting in the kitchen should be done regularly. Doing so minimizes the chance of foodborne illnesses. When purchasing a spray cleaner, make sure it has disinfectant properties. Bleach is always a great disinfectant, but for natural alternatives try mixing water with white vinegar, hydrogen peroxide, or rubbing alcohol.

Sarah Jones
sarah.jones@nabholz.com

09/23/2022

Hey Team!
Have you ever started chatting with someone and caught a whiff of some bad breath? Let’s face it… we are no longer quarantined to our home and most folks aren’t standing 6 feet apart anymore. That means people can once again smell that onion you ate for lunch Yikes! Let’s chat about dental health and how to avoid bad breath.

*How often should I brush my teeth per day?
The American Dental Association recommends brushing your teeth twice a day with fluoride toothpaste for two minutes each time. Try setting a timer on your phone to make sure you are getting a full 2 minutes! Don’t forget about the tongue at the end because this is the part of the mouth where “bad breath germs” like to hangout.

*When should I brush my teeth?
Of course, you already know to brush in the morning and evening. Other times include after consuming a sugary snack and if you start to realize you have bad breath. I suggest carrying a travel toothbrush, toothpaste, and small bottle of water with you. You may have noticed co-workers who keep a toothbrush in their desk or work truck, this is also a great idea.

*What type of toothpaste should I use?
There are special toothpastes for all types of teeth. Whether it be for whitening, tarter control, or sensitive teeth. Whichever type of toothpaste you choose, make sure it contains fluoride. This is a mineral that protects, strengthens, and prevents cavities.

*Is flossing necessary?
Yes! Flossing is an extra step, but it’s all about adding it into your regular routine so it becomes a habit. Flossing removes food and plaque from between your teeth that a toothbrush cannot reach. There are several types of flossing devices that make flossing a faster and easier process. If flossing is uncomfortable or causes bleeding at first, don’t let this discourage you. Just remember to floss more gently the next time.

*How often should I visit the dentist?
Even if you brush twice a day and floss daily, you still need to visit a dentist a minimum of once every six months (2x per year). Your dentist and dental hygienist are trained to check for problems that you might not see or feel on your own. You should also visit the dentist anytime you are experiencing any unusual symptoms in your mouth.

*Did you know poor dental hygiene can cause heart problems?
Bad dental hygiene can lead to bacteria entering your bloodstream, and that bacterium triggers your body’s immune response. This ups the risk of other problems, including heart failure and inflammation.

All that to be said, make sure you are taking care of those pearly whites! If you have any questions on the basics of dental hygiene or recommendations on where to go for regular cleanings, please reach out to your Wellness Team! We are happy to help 😊

Sarah Jones
sarah.jones@nabholz.com

08/30/2022

Hey Team!
It’s Wellness Testing season and week one is in the books! This week, I saw a handful of people who are aware they have high blood pressure but have left it untreated. It is so very important that you seek treatment for this. Let me explain why…

What is high blood pressure?
When your blood pumps with too much force against the walls of your arteries, you have high blood pressure. For example, think of your arteries like a water hose and your blood like water flowing through the hose. If the water pressure is too high, it will cause tears on the inside of the hose, allowing a place for dirt to build up. Eventually, the dirt will cause a blockage in the hose. Same for our arteries or our “water hose.” Our body will continue trying to heal the tear in the artery, and over time, a blockage can form. If that blood clot continues to grow, it will cause a loss of blood flow to vital organs such as the heart (heart attack) and brain (stroke), which are both life-threatening!

What is considered high blood pressure?
(see picture below)

Who is at risk for high blood pressure?
• Family history: If your parents or other close blood relatives have high blood pressure, there’s an increased chance that you’ll get it, too.
• Age: As we age, our blood vessels gradually lose some of their elastic quality, which can contribute to increased blood pressure.
• Gender: Until age 64, men are more likely to get high blood pressure than women. At 65 and older, women are more likely to get high blood pressure.
• Race: African Americans tend to develop high blood pressure more often than people of other races.
• Medical History: Those with pre-existing medical conditions. (Examples: high cholesterol, kidney disease, diabetes, etc.)
• Lifestyle: There is an increased risk of high blood pressure for people who are overweight, use to***co, have an unhealthy diet, and do not exercise.

What are the symptoms of high blood pressure?
High blood pressure is a “silent killer” because most of the time there are no obvious symptoms.

How is high blood pressure treated?
Treatment consists of medication, lifestyle changes, and regular checkups.

What happens if high blood pressure is left untreated?
Exactly what was mentioned earlier! If left untreated, high blood pressure can lead to a stroke or heart attack.

If you are unsure of what your blood pressure is, or how to have it taken, please reach out to your Wellness Team! We are happy to help! 😊

Sarah Jones
sarah.jones@nabholz.com

08/12/2022

Good Morning!
Last week, we posted talking about the concept of prehab… or preventive exercises you can do to avoid injury and improve your health. As I am “maturing”, I’m realizing that one of the best ways to prevent chronic injury and pain is to keep my core healthy. The stretches in the earlier referenced post and in the August newsletter are a great place to start but it’s also important to work on strengthening the muscles that hold us upright. Muscles in the low back, pelvic floor, hips, stomach and spine all make up your core. Planks, squats, deadlifts, and 1 armed presses and rows are a few exercises that can indirectly help make those muscles strong if performed correctly but there are some specific exercises you can do daily to help keep chronic pain at bay.

BENEFITS OF A STRONG CORE
1. Everyday activities become easier. Bending to put on shoes, picking up your kid, turning to look behind you, sitting in a chair, or simply standing still should not be painful or difficult.
2. On the job tasks are safer. Lifting, twisting, standing, and sitting for hours rely on your core muscles.
3. You will have a healthy back! Low back pain affects 4 out of 5 Americans at some point in their lives. A combination of excess stomach fat and weak muscles are to blame in most cases.
4. Housework and gardening is no big deal. You will be able to bend, lift, twist, dust, and mop without injuring yourself.
5. Balance, stability, and good posture. Your core stabilizes your body, allowing it to move around or stand in one spot without losing your balance. Slouching and bad posture is directly related to weak muscles. Becoming strong lessens the wear and tear on your spine and allows you to breathe deeper.

EXERCISES TO HELP STRENGTHEN YOUR CORE
1. Pelvic tilt
2. Glute bridge
3. Prayer plank
4. Leg “wipers” on ball
5. Trunk rotations
6. Tall lean back
7. Standing elbow to knee crunch

We begin wellness testing soon! Please be checking your emails regularly for updates! Have a great weekend!

Core strengthening exercises are great for improving your core strength. They can help prevent injury, increase core stability, and improve balance. I start ...

08/05/2022

Hey Team,
You have probably heard the term rehab, but have you heard the term PREhab? Many doctors prescribe PREhab to their patients before surgery because it makes the recovery process easier, but that’s not the only reason it’s helpful. In the health and wellness world, PREhab can mean preventive exercises to avoid injury and improve overall health. For example, for those who are entering their elderly years, yoga and balancing exercises will prevent muscle stiffness and accidental falls. Another example is for those who work at a desk all day, exercises specific to the upper back, shoulders, and neck muscles will help support good posture and prevent back or neck stiffness. Finally, for those who work physically demanding jobs, regular, full-body stretching, and massage, can help prevent sore, achy muscles and injuries. Over the past few weeks, several of you have shown an interest in one of the best tools in our PREhab toolbox….. stretching! Below are some flexibility exercises I encourage you to try. Remember, your Wellness Team is here if you ever need any stretching or exercise programs tailored to meet your specific needs! Have a wonderful weekend!

Sarah Jones
sarah.jones@nabholz.com

08/04/2022

The CONWAY Nabholz Blood Drive is 11:00am-3:30pm on Tuesday, August 16th in the Nutter/Tyler conference room. Donors receive a FREE t-shirt and one FREE TICKET to MAGIC SPRINGS!

To schedule an appointment, visit https://www.yourbloodinstitute.org/donor/schedules/drive_schedule/396514

07/29/2022

Hey Team,
If you have back or joint pain, I want you to look down at your shoes, especially if you are wearing work boots. Why did you choose that specific boot, and how long have you had them? During my recent travels, I ran into a handful of people who mentioned they are experiencing some type of pain. When I hear this, the first thing I look at is your boots… yes, your boots! It’s just like the song the kids sing “The foot bone’s connected to the ankle bone, the ankle bone’s connected to the leg bone, the leg bone’s connected to the knee bone, the knee bone’s connected to the thigh bone, etc.” Think of your body as a building and your feet are the foundation. You need a good foundation to help the rest of the building stay strong and in correct alinement or else your building will start breaking and bending in places it shouldn’t. Here are some tips on what to look for in a work boot…

SOFT INSOLE:
You need a well-cushioned insole to absorb the impact when walking on hard surfaces. Orthopedic insoles may also be purchased separately for extra cushion.
Here is a link to an insole that a few of our folks have tried out and liked. (Use promo code SUMMER22 at checkout for 25% off and free shipping) Arch Support Insoles - Plantar Fasciitis Inserts – FORM Premium Insoles (forminsoles.com)

CORRECT SIZE:
Did you know that for most people one foot is bigger than the other? When you measure your foot for boots, make sure you measure both feet. Choose your larger foot size for your boot purchase. Make sure there is enough space to wiggle your toes, but not allow your heels to slip side to side. Lace-up boots are encouraged to help with the proper adjustments.

ARCH SUPPORT:
A boot with strong arch support takes the constant pressure off the ligaments in your heels and toes. When trying on a pair of work boots, your feet should feel contained, as opposed to roaming free inside the boot.

OUTSOLES:
The outsole is the bottom part of the boot and is responsible for providing grip and traction to prevent slips or falls. There are several types of outsoles, each made from different materials. When choosing a pair of work boots, make sure the outsole provides the right amount of traction for the nature of your work.

MATERIALS:
Lastly, make sure the work boot is made of high-quality, resistant fabrics that will hold up in your work environment. For example, thermoplastic polyurethane (TPU) is used in making outsoles because it is both chemical and heat resistant.

Your feet have a huge impact on your joints, spine, and posture, so invest in a high-quality boot to ensure your foundation does its part for the rest of your building. What type of work boot is your all-time favorite for comfort and durability?

Have a wonderful weekend and stay safe!

Sarah Jones
sarah.jones@nabholz.com

07/28/2022

Hey Team! We have some rain coming up in the forecast. Here is a rainy day workout you can do while you're binge watching that Netflix show. No equipment needed! Enjoy!

-Sarah Jones
sarah.jones@nabholz.com

07/26/2022

Want a meal inspo this week!? Beca, our registered dietitian has your back!! This one is delicious 🤌🏻

Below are links to the recipe used in the video:

Fajita veggies: https://whi.sk/uioLz

Carne asada: https://whi.sk/oCj2C

Rice: per box instructions

07/22/2022

Hello!!
In 5 short weeks, we will be kicking off Fall Wellness Testing. This is an opportunity for you to test if you haven’t done so yet this year or to re-test if you have made significant lifestyle/medicine changes. Nabholz asks all employees and spouses on insurance to participate in a physical with their doctor or attend one of our testing’s in exchange for 100% of the employee’s premium covered by the company. (Aka… you test, you get free health insurance!)

A question we often get during this time of year is “How long is it going to take to see results?” I usually answer this question with a question…. “What is your definition of results?” We tend to base our healthy success on losing weight. We forget about all the other cool stuff that happens when we make healthier choices. I call these non-scale-victories. Things like mood improvements, being able to walk up a set of stairs or a ladder, being able to tie our shoes, lowering our blood pressure/cholesterol/A1c, etc. Think of yourself like a seed. When you plant a seed and take time to water and nurture it, all of these very important changes happen under the surface before you ever see the physical results of your work. Your body is the same way once you start taking care of it. All of these good things happen on the inside before you start noticing physical changes! The physical changes will happen… it just takes time. I challenge you all to take some time to think about and broaden your definition of “results” when it comes to your health journey. What non-scale-victories do you want to achieve by the end of the year? Feel free to share them with me and let’s work together on getting you moving in that direction!

07/15/2022

I am so excited to share with you one of my favorite apps for meal prepping and planning! When I talk to people about what sets them back from cooking healthy meals at home, they typically reply with 1 or multiple reasons.
👉🏼You don’t have the time
👉🏼You don’t know how or where to start
👉🏼You get overwhelmed at the store

The Whisk App saves time, and money, in an easy-to-use resource for people of all cooking skills! It’s a fantastic place to start! Even if you just use it for one or two meals a week, get comfortable with the way it works and you can work up to making an entire meal plan on your own!
My top 3 reasons I LOVE using this app:
👉🏼No more grocery list writing! It saves me so much time by creating my grocery lists for me in seconds.
👉🏼No more spending hours in the store shopping! You can send your grocery list directly to local grocery stores like Walmart and Kroger so you can pick them up on your way home from work!
👉🏼Easy to use meal planning capabilities and recipe database! Save all your favorite recipes for future use in a meal plan.

Now let me show you just how easy the app is to use by clicking on the link
👉🏼https://web.microsoftstream.com/video/7f828889-902f-45e2-b7ec-e3f6d7afba4f

So, let’s get started! First, you need to download the app and create an account. Once you have done those two things, join the Nabholz Healthy Living Community by clicking on the link
👉🏼https://whi.sk/k539i

I can’t wait to see what ya’ll get cooking! Make sure to post questions, pictures, recipes, and tips in the conversation tab so everyone can collaborate! When commenting a someone’s post, just keep in mind this is a place of encouragement and support for all 😊 Please reach out any questions!

Explore Nabholz Healthy Living Community community, and join 9 members on Whisk. Find inspiration with 132 Nabholz Healthy Living Community recipes.

06/28/2022

Do you need recipe inspo for the 4th?? Here are some great recipes to try this holiday weekend or for your next BBQ! 🇺🇸🇺🇸🇺🇸🇺🇸
https://homemaderecipes.com/healthy-4th-of-july-recipes/amp/

Just because it's a holiday doesn't mean you have to forget about your diet. These mouthwatering and healthy 4th of July recipes will keep you on track!

06/22/2022

Yesterday was International Yoga Day!!

Yoga does so many GOOD things for our body including:

🧘‍♀️ Increasing Strength
🧘‍♀️ Improves Flexibility and Mobility
🧘‍♀️ Boosts Brain Power
🧘‍♀️ Relieves Stress
🧘‍♀️Enhances Sleep

https://youtu.be/v7AYKMP6rOE

06/18/2022

While last week was hot, next week is going to be even hotter!! Here are some things you need to do over the weekend to prepare:

🔥 Hydrate now. Aim to drink half your body weight in ounces of water.
🔥 Limit your caffeine and alcohol intake. Both make you p*e more thus dehydrating you faster.
🔥 Eat water-packed fruits and veggies like watermelon, cantaloupe, berries and cucumbers.
🔥 Make sure you have sunscreen packed and a game plan for shade.

06/13/2022

🩸The Rogers Blood Drive is only 8 days away!
🩸Bring friends and family along and together we can save lives!
🩸Drop a like/comment if you plan on being there!
🩸Link to sign up: https://protect-us.mimecast.com/s/g7m-CpY2NBiQwglYiYzMnr?domain=redcrossblood.org

06/12/2022

Woo-Weee!! It's going to be a HOT week, y'all. My windows are sweating and it's just now 8 AM.

You need to start prepping your body now! It’s common for us to only think about hydration and heat safety when we are exposed to it… very much in the moment. However, it’s important to “train” your body and mind for it even during your “off” time. Hydration specifically is accumulated over time. By the time you realize you are thirsty, you are already on your way to dehydration.

The human body requires fluid in order to control body temperature and maintain muscle function. After just 2 hours of working in the heat or humidity without proper hydration, a worker may begin to feel the first stages of heat stress. After another hour, they may begin to get weak and lose energy and focus. Next up is collapsing or losing consciousness. Someone working outside can lose up to 1.5 liters of water each hour through sweating. Saturated sweaty skin and clothes can significantly affect the way your body cools itself down.

How to Stay Cool in the Summer Heat:
🔥 Drink water before, during and after physical labor.

🔥 Drink at least 5 to 7 ounces of water every 15 to 20 minutes while working.

🔥 Recognize conditions that will increase the need for water like high temperature and humidity, protective clothing/PPE and difficulty of work.

🔥 Try not to let yourself get thirsty. Once you are thirsty, you are about 2% dehydrated. You then begin playing a game of catch up!

🔥 Safely place water close enough to where you are working so that you don’t have to leave the area.

🔥 Avoid excess amounts of caffeine, tea, soda or alcohol! It's a good idea to start limiting those now.

🔥 Sports drinks can help avoid heat cramps but be careful to not drink too many. Rule of thumb is to drink 16 ounces of water for every 8 ounces of sports drink. Gatorade and Powerade drinks are extremely high in sugar! They can be harmful to anyone who is diabetic or pre-diabetic! (They are a big fat NO for kiddos! The sugar and electrolyte content is too much for little ones unless there is a medical need. Talk to your pediatrician!)

🔥 Wear light colored, loose fitting and light weight clothes. Something moisture wicking is ideal.

🔥 Start early. Temps usually peak between 3 and 6 PM.

🔥 Wear sunscreen!!

🔥 Know the signs of heat stress and exhaustion! Watch each other’s back!

06/06/2022

👷‍♂️👷‍♂️👷‍♂️ June is National Men’s Health Month! 👷‍♂️👷‍♂️👷‍♂️

This is a time to heighten awareness around preventable health problems and encourage early detection and treatment of diseases.

Below is a list of essential health screenings recommended for men:

💙Abdominal Aortic Aneurysm
Men between 65 and 75 who have ever smoked to***co should be screened. We look for this when you have the heart and vascular screening provided at wellness testing.

💙Cholesterol
Starting at age 20, you should have your cholesterol checked yearly. It can tell you a lot about your risk for heart disease.

💙Blood Pressure
Elevated blood pressure has no symptoms. “You only know if you go” stands true here. Home blood pressure cuffs are typically inexpensive and are a covered item under First Step.

💙Colon Cancer
All men should be screened by the age of 50! Those with family history need to go earlier. Colonoscopies are the gold standard.

💙Depression
Many men with depression go under-diagnosed and under-treated, leading to relationship issues, work problems, and overall physical health issues.

💙Diabetes
A simple blood test called an A1c can tell you if you are diabetic or pre-diabetic.

💙Prostate Cancer
Just like testing for diabetes, a simple blood test called a PSA test can measure protein produced by the prostate gland. Men with prostate cancer have high PSA levels. Men need to be screened by the age of 40.