If you think your brain is wired to think negative thoughts – think again. Research shows that positive thinking can be learned with practice and used to protect against stress and depression, according to an article by Jane Brody in the New York Times.

“Neuroscience research shows we can retrain our brains to focus on the positive,” said Ajay Sharma, M.D., psychiatrist for Genesis Behavioral Health. While everyone experiences negative emotions, always giving into fear, sadness and anxiety can have detrimental effects on a person's mental and physical health, according to Richard Davidson, a neuroscientist and founder of the Center for Healthy Minds at the University of Wisconsin-Madison. Those who recover slower from emotional setbacks have a higher risk of health problems than those who bounce back quicker.

Here’s the good news. Barbara Frederickson, a psychologist at the University of North Carolina, found the brain is "plastic" enough to generate new cells and pathways that could enable the brain to foster positive responses and lower individuals' risks for a variety of health problems.

The researchers found that participants increased positive emotions and had greater social connection after six weeks of compassion and kindness meditation training. They also improved function in one of the main nerves involved in controlling heart rate. After two weeks of training in kindness and compassion meditation, there was a change in the participants’ brain circuitry that is linked to an increase in certain positive social behaviors, such as generosity.

8 steps to positive thinking

1. Do good deeds for others. This not only brings happiness to other people, but it can help brighten your day too.

2. Build and nurture relationships. Strong social bonds with family or friends can improve a person's self-worth. These connections are also associated with better health outcomes and longer lives.

3. Set attainable goals. By setting out to achieve realistic goals, you can avoid the stress of falling short.

4. Embrace who you are. Learning to love your strongest qualities and attributes can help keep sadness at bay.

5. Practice resilience. Made a mistake? Don't sweat it. Instead, consider it an opportunity to grow and learn.

6. Let go. Don't let the past get in the way of your future. Stay focused on the present.

7. Learn something new. Taking up a sport or trying to learn a new language can help build self-confidence and resilience.

8. Appreciate your surroundings. Take a moment to look at the world around you and begin to appreciate all it has to offer.

If you think your brain is wired to think negative thoughts – think again. Research shows that positive thinking can be learned with practice and used to protect against stress and depression.

Chances are you probably feel stretched to the limit in your daily life, however, if you are not stretching regularly, you could be headed for an injury.

Whipped Cottage Cheese Breakfast Bowl

Whipping the cottage cheese takes it to a whole new level, so creamy and smooth and the perfect texture.  It makes this breakfast bowl feel like an indulgent treat this is healthy too.

Here’s how you can put distraction activities into practice. If your mind continues to spiral with unhelpful thoughts, use distraction as an effective tool to knock out negativity. It’s important to note that a distraction activity must command your full attention to effectively reduce anxiety.

If your mind continues to spiral with unhelpful thoughts, use distraction as an effective tool to knock out negativity.

Are you seeing spots? The average person has between 10 and 40 moles, though the number varies drastically. The number of moles that you have can change throughout your life, as new moles can develop, and some may disappear as you age. You can develop moles almost anywhere on your body, including your scalp and underneath your fingernails. But what exactly are they, and where do they come from?

Moles are small, colored spots made of melanocytes, which are cells that make the pigment of your skin. Usually these cells are evenly distributed across your skin, but moles appear when these cells occur in clusters, causing small areas of your skin to darken.

Though most moles are harmless, it is important to keep an eye on them in case they develop into abnormal moles, called dysplastic nevi, that have the possibility of becoming cancerous. It isn’t as hard as you might think to sharpen your skin detective skills and solve your own mole mystery.

You should visit a dermatologist yearly for a routine full-body skin examination. Your dermatologist will closely examine any moles on your skin and will likely biopsy any suspicious-looking growths. In between your annual examinations, you should also complete self-examinations, to watch for any changes to your skin and to assist in early detection of skin cancer, so that you can alert your doctor if there are any changes.

Use the ABCDE method to remember what to check for:

A – Asymmetry

B – Border Irregularity

C – Color Change

D – Diameter

E – Evolving

Though most are harmless, some moles can develop into melanoma, which is skin cancer. Melanomas often appear suddenly and are dark and fast-growing. You should also let your doctor know if you have a mole that is painful, itching, burning, inflamed, oozing or bleeding, as these symptoms can also be a sign of melanoma. When you do your self-examination, make sure you check your entire body, as moles can appear anywhere. Don’t forget to check around your ears, scalp, and underarms; underneath breasts, buttocks and genitals; bottoms of your feet, between toes; and under your nails. Don’t forget to remove any polish before doing a self-exam or visiting your dermatologist.

To protect your skin and avoid skin cancer, particularly if you have several moles, it is crucial to be extra careful in the sun. Avoiding overexposure to UV light can reduce your chances of developing melanoma. Here are some tips:

· Stay in the shade between 10 a.m. and 4 p.m., when UV rays are strongest.

· Wear a hat and UV-blocking sunglasses to protect your face.

· Wear SPF 15 or higher sunscreen and reapply every few hours and after swimming.

· Avoid tanning beds.

Are you seeing spots? The average person has between 10 and 40 moles, though the number varies drastically. You can develop moles almost anywhere on your body, including your scalp and underneath your fingernails. But what exactly are they, and where do they come from?

Genesis Receives Level III Trauma Center Reverification

Zanesville, OH (April. 13, 2021) –The trauma center at Genesis HealthCare System has been reverified as a Level III Trauma Center by the Verification Review Committee, an ad hoc committee of the Committee on Trauma of the American College of Surgeons. This achievement recognizes the trauma center’s dedication to providing optimal care for injured patients. Genesis HealthCare System has been verified as a Level III trauma Center since 2010. The verification visit reviews and evaluates trauma care based on numerous stringent criteria that must be fulfilled but mainly focuses on its quality processes.

“We are honored to be acknowledged for the quality care that Genesis provides for our community,” said Stuart Chow, D.O., F.A.C.O.S., F.A.C.S., Medical Director of Trauma and Acute Care Surgical Services at Genesis HealthCare System. “This recognition is a testament to the teamwork and dedication of all Genesis team members, including all prehospital providers.”

The Level III Trauma Center reverification recognizes Genesis’ ability to provide prompt assessment, resuscitation, stabilization, emergency surgery, intensive care and post-hospital care of injured patients.

The American College of Surgeons is a scientific and educational association of surgeons that was founded in 1913 to raise the standards of surgical education and practice and to improve the care of the surgical patient. The College has over 72,000 members and it is the largest association of surgeons in the world. Longstanding achievements have placed the ACS in the forefront of American surgery and have made it an important advocate for all surgical patients.

The trauma center at Genesis HealthCare System has been reverified as a Level III Trauma Center by the Verification Review Committee, an ad hoc committee of the Committee on Trauma of the American College of Surgeons. This achievement recognizes the trauma center’s dedication to providing optimal care for injured patients.

A little bit of sugar or salt here, an unhealthy bite of fat there. It’s so easy to nibble on tasty snacks throughout the day that are unhealthy, contribute to weight gain and affect the way you feel. Instead of continuing to feed that bad habit, the next time you’re about to reach for a high-calorie or high-fat snack, try one of these satisfying, healthy alternatives instead.

1. Spread cheer – and hummus

If the phrase, “Eat your vegetables” still echoes in your mind from childhood, someone was giving you good advice. Fresh vegetables and fruit have so many beneficial vitamins, minerals and fiber – and they fill you up. Raw veggies not exciting enough? Instead of turning to a high-fat veggie dip, try them with hummus. “Trying a healthy new snack can help you savor every bite instead of mindlessly munching on unhealthy foods,” said Sarah Brauning, MS, RD, LD, CDCES, Genesis Diabetes & Nutrition Education.

2. Why rice is nice

Next time you’re craving the satisfying crunch of nachos, swap the chips for rice crackers and the cheese for a fresh veggie salsa. You’ll find many recipes online for fresh salsas that are low in sugars and salt and are super easy to make at home.

3. If you like being corny

Popcorn can be a great way to satisfy your inner snacker without significantly adding to your daily caloric intake – that is if you don’t drown your serving in oil and butter. Instead of loading on the fat, experiment with herb blends, lemon zest or other toppings like cocoa, chili powder, nutritional yeast or cinnamon.

4. Aw, nuts!

A handful of your favorite nuts – especially those that are raw or dry roasted – are a great snack that also help you fight the urge to eat too much between meals. Additionally, they’re rich in heart-healthy fats, high in fiber and contain other amazing stuff like magnesium, potassium and vitamin E.

5. Something brew-tea full

Sometimes you think you’re hungry, but if you pause for just a moment, you’ll realize it’s just thirst. Instead of popping the top of your favorite soft drink the next time your thirst needs quenching, try a low sugar alternative like coffee, tea, low-fat milk or fruit-infused water. If you’re craving carbonated sparkle, try seltzer or sparkling mineral water with a splash of fruit juice.

Sources:

https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking

https://www.choosemyplate.gov/

The next time you’re about to reach for a high-calorie or high-fat snack, try one of these satisfying, healthy alternatives instead.