atlas Health & Wellness

wellness 365

wellness 365 tips

Health & Wellness

fitness | Nutrition | Sleep | Travel Healthy | Anxiety & Stress

Dr. Sarah, with Atlas Health and Wellness, would like to share some helpful tips for overall wellness of mind and body. She will be sharing wellness advice on; exercise, nutrition, traveling healthy, sleep and anxiety. 

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6 daily stretches

FIT IN YOUR FITNESS​

Get Moving! One of the secrets (well, not so much a secret anymore) of longevity is to keep yourself active. That does’t mean that we all need to be constantly training for a marathon or going to an hour and a half yoga session every day. Studies have shown that just 20-30 minutes of brisk walking 3-5 times per week is beneficial in keeping you healthy.

01

RUNNER'S STRETCH

Kneel on the floor with both legs together. Step one foot forward so that you’re in a low lunge with your back leg still on the floor. Make sure to keep your knee at 90 degrees directly above your ankle, but not past it. You will feel a nice stretch in your quad and hip flexor. Switch legs and do the other side.

02

SUPINE SPINAL TWIST

Lie on the floor face up with legs stretched out. Bring your left knee to your chest and hold it with your right hand. Gently stretch your leg across your chest keeping your shoulders firmly planted on the ground. You will feel a stretch through your IT band and in your low back. Switch legs to do the right side as well.
03

FORWARD BEND

Stand with feet hip width apart, knees slightly bent (straight, but not locked out). Fold at the hips letting your chest fall over your thighs. For more of a low-back stretch bend your knees a little more and for hamstring stretch, begin to straighten your legs more, never locking your knees. You can choose to either hang your arms down or interlock opposite elbows. Or for a shoulder and chest opener, you can interlock your fingers behind you and straighten your arms bringing them forward over your head.
04

RECLINING PIGEON

One of my favorite stretches (for obvious reasons). Lie on the floor face up with knees bent at 45 degrees. Cross right leg over your left knee and bring both knees into your chest. If possible, thread your right arm through your knees to grab your left shin and grab your other hand to bring knees closer. Switch legs and do the other side.
05

UPWARD FACING DOG/COBRA

Lie on the floor face down. Bring hands directly underneath shoulders right about at chest level. Push up as much as possible, while keeping your hips on the ground and your core engaged. Try to bring your shoulder blades together as you open up your chest.
06

CHILD’S POSE​

My second favorite pose (it just feels sooooo good)! Begin on the floor on hands and knees. Keep your big toes together and point your knees slightly outward. Push back onto your hips so that your hips are resting on heels, keeping your arms stretched out in front of you. Rest your head on the ground taking deep breaths in and out.

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Nutrition

THE STRUGGLE IS REAL FOR A HEALTHY MEAL​

I recommend using the 80/20 rule as a guide when it comes to your diet. I have shared some helpful tips and healthy recipes below. You don’t need to eat spinach and salmon everyday for the rest of your life to realize health benefits.

80%

HEALTHY FOODS​​

Aim to get 80% of your diet healthy foods; so mostly vegetables, with healthy carbs, (like brown rice and quinoa), healthy fats (like olive oil and avocado), and healthy proteins (like tofu and white fish) should make up about 80% of your diet.

20%

"OTHER" FOODS​

20% can be left for the “other” food groups. As long as you don’t go overboard with the unhealthy stuff, you’re doing pretty good. This is just a pretty general rule and much like all health and wellness, what works for one, may not work for the other. It is always best to speak with your doctor or healthcare professional when taking on a new diet or lifestyle regimen. 

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healthy recipe

01

OH SO SMOOTH AND HEALTHY, TOO!​

1c spinach or kale
1/2c mixed berries
1c nut/non dairy milk
2 scoops protein powder
 
Put all ingredients in blender with ice, blend until smooth. Serve in a glass or bowl and feel free to garnish to your liking.
02

NOM, NOM AND GONE!

2 7oz fillets Mahi mahi (or any white fish)
Salt/pepper
Juice if 1/2 lemon, plus zest
 
1 mango
1 bunch cilantro 
1 jalapeño 
1/4 red onion
Salt/pepper
1/4tsp cumin 
1/4tsp Chile powder (optional)
 
Set oven to 400°. While the oven preheats, place Mahi in oven sage pan, season with salt and pepper (to taste) and squeeze lemon juice onto fish. Zest the rest of the lemon and sprinkle on top. Bake in oven for 10-15 minutes or until fish is 147° internally. While the fish cooks, chop the mango, cilantro, jalapeño, and onion. Place everything in a bowl with spices and stir, mixing everything together. When fish is ready, top with salsa and enjoy!

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sleep healthy

GIVE THESE A TRY FOR SOME HEALTHY SHUT-EYE​

Sleep! Please sleep! Sleep is so important. It is when our body heals and when all of our rejuvenation happens. It is important to make sure you’re getting enough hours of undisturbed sleep per night. If you have trouble sleeping, again, talk to your healthcare professional (or get acupuncture) to see how you can improve your sleeping habits. A couple tips for good sleep hygiene:

01

POWER DOWN​

Turn off all screens (or at least invest in some blue blocking glasses) 1 hour before bedtime.

02

SORRY, THE KITCHEN IS CLOSED​

Stop eating 2 hours before bedtime (so your metabolism has some time to work and it doesn’t think your body still needs to be awake).

03

"tuck in" your mind

Listen to a sleep meditation or practice some deep breathing as you get into bed to help yourself relax.

04

Don't forget to "say" thank you

Write 3 things you’re grateful for or 3 things that brought you joy that day to help mitigate stress before you try to fall asleep.
05

EVERYONE OUT!​

Kick your pets and kids out of your bed, if you can. In truth, I wish I could do this myself! If this is your problem, I’m sorry, I don’t have an answer for you, but know that you’re not alone!

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Travel Healthy

DON'T VEER TOO FAR AWAY DURING YOUR STAY​

I would like to share some tips to stay healthy while you travel. Being away from home is exciting and an amazing experience. That being said it’s very easy to get run down between flights, jet lag, over stimulation, etc. I am happy to offer you some simple things to remember that can help you not need a vacation from your vacation when you get back.

01

STAY HYDRATED​

It is important to always make sure you’re getting enough water. It will help you to feel great all around, no matter where you are. I always carry a reusable water bottle with me and fill it up whenever I can. You can often find water in the airport, on the plane, a water fountain, or at a restaurant. This is especially important when you’re in a place where the tap water may not be potable. So make sure to keep yours with you too!

02

Sleep

Sleep is always important in order to stay healthy, we all know that. But, I also know how hard it can be to stay on a regular sleep schedule when you’re traveling through different time zones and sleeping in not always top notch sleep accommodations. I like to use sleep meditations or binaural beats (which you can find on YouTube) to help me fall asleep. If you need more help with travel induced insomnia, there are some herbal formulas that I can order for you, as well as, over the counter melatonin.

03

Stay Active

Walking is a great way to keep active while you’re traveling. Usually, this is not a problem when you’re rushing through airports or if you’re visiting cities and sightseeing. However, sometimes, you find yourself sitting around a lot, so make sure to get up and move for at least 30 minutes per day. It will help your circulation as well as your sleep patterns. Too much energy stored and not released during the day will get released at night when you’re trying to fall asleep, so make sure to get it out before you lie down at night.

04

Be prepared

Remember the Boy/Girl Scouts motto? They knew what they were saying. Before I leave, I make a small first aid kit with alcohol swabs, Bandaids, Neosporin, tweezers and whatever else you may think of that may come in handy. I also pack hand sanitizer and baby wipes since there may not always be soap and water available at every bathroom. I also like to pack a few bars, some trail mix or whatever snack you like to have with you. This will help curb hunger, so you don’t feel the need to eat everything on the menu or bite your travel partner’s head off due to “hanger.”

05

Eat consciously

Of course you want to sample the cuisine no matter where you’re going, and doing that is sometimes half the fun of traveling. However, it is really easy to completely let yourself go and forget all about healthy eating when you’re gone. Try to eat veggies at every meal and make sure you’re always eating a good breakfast. Definitely splurge when necessary and definitely sample the local cuisine, but do it consciously and keep in control of your meals.

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Box Breathing

FIND Calm & Breathe on

Are you feeling overwhelmed, stressed, worried, or do you just need a short mental break? Below is a breathing technique called “Box Breathing.” I recommend using this technique. Please feel free to try it! Take a moment for yourself and focus on clearing your mind. Envelope your mind with a sense of calm. Just breathe. 

01

BREATHE IN​

Breathe in for a count of 4.

02

HOLD​

Hold at the top for a count of 4.

03

EXHALE​

Exhale for a count of 4.

04

HOLD​

Hold at the bottom for a count of 4.

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