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Itty-bitty goals for a fitter you

Working a few push-ups into your daily activities can lead to bigger achievements as you gain confidence. (For Spectrum Health Beat)

Most people have romanticized grand fitness goals.

They’ve vowed to run a marathon, dreamed of hiking Denali, or longed to bench-press their body weight—usually all while sitting on the couch.

Goal-setting experts say that while those big ambitions genuinely motivate some people, they’re not helpful for many.

Like abandoned New Year’s resolutions, these demoralizing setbacks can convince people they’ll never be able to get fit.

That’s why more experts advocate setting tiny goals and then cleverly linking them to behaviors you are already doing.

The idea of starting small, of course, has been around forever. But the approach has been building buzz, in part fueled by the publication Tiny Habits, a book by Stanford University behavior scientist BJ Fogg.

For Fogg, major change started with bathroom breaks—and the promise to do two pushups every time he used the restroom. As he suspected, the energy from accomplishing that small goal motivated him.

Soon he wasn’t just doing more pushups, but tweaking his diet, too.

He ultimately lost 20 pounds.

The butterfly effect

It helps to think of these smaller steps in the context of the butterfly effect, according to Phillip Adler, PhD, manager of Spectrum Health Group’s athletic training team.

It may be just the ticket for those who doubt themselves due to a history of failed fitness goals. 

Initially, the physical changes are imperceptible. But minor actions set off a chain of feeling good about yourself—a term experts call self-efficacy—that can lead to more changes.

“The hardest part is getting started,” Dr. Adler said.

The first step? Getting honest about what you like and don’t like to do.

“If you don’t enjoy running, you’re not going to be able to motivative yourself to train up for a 5K, even if that’s something you think you should want to do,” he said.

Instead, he suggests looking for things you already do and then combining them with something new, much like tacking a pushup or two onto every bathroom break.

Eventually, little behaviors become habits. And the more effortless they become, the better you feel about fitness, increasing the likelihood you’ll make additional changes.

Some of Adler’s favorites:

One-leg balance habit

“Balance is something that becomes more important as we get older,” Dr. Adler said. “And we often don’t pay much attention to it.”

When brushing his teeth or doing the dishes, he’ll lift one foot slightly off the floor. Try working up to 30 seconds at a time. “You’re not necessarily building strength with these small moves, but you are boosting your sense of proprioception,” he said.

Once it’s become a habit? “Start adding some heel raises in between the single-leg stands.”

Step-boosting habit

“Commit to parking at the farthest end of the supermarket parking lot,” he said. Want to trade up? Once inside, commit to an extra lap, from produce to the dairy aisle.

Stairs-are-my-friend habit

Try to notice if you always start stairs with the same leg—and then make a conscious effort to switch. “And try walking down the stairs at a pace two times slower than you went up to focus on leg strength,” Dr. Adler said. “You may need to hold the railing at first, but eventually, try it without.”

Add more exercise by creating extra trips up and down the stairs.

Take-a-seat habit

Since most of us spend the day sitting and then standing, try turning them into chair squats. “Every time you sit down in your desk chair, stand up and sit down again.”

Notice how much you rely on your hands and arms to sit up and down: Can you rise to a stand or lower to a sit without them?

Trade up to a few wall squats a few times a day.

While-you-wait habit

It takes a few minutes for coffee to brew, toast to pop, or the microwave to beep. Use that time for counter pushups or gentle stretching.

I-hate-this-ad habit

Use commercial breaks to hold a plank, boosting core strength. Squeeze your glutes, and aim to hold for 20 to 30 seconds.

All these moves are likely invisible to anyone but you, he said. “But they feel like private wins.”

A good piece of advice as you try these activities: Don’t take your eyes off the prize.

Once these habits become ingrained and you get closer to larger fitness goals, it’s a good idea to look at the bigger picture.

Another team of researchers, also from Stanford University, gave subjects a mundane office project to accomplish, then divided them into three groups.

The ones given subgoals significantly outperformed those shown only the big-picture goal of the project, with more than 39% reaching the target, compared to about 34% of those with only the end goal.

But a hybrid group, which continually reviewed sub-goals as well as the desired end result, had the best follow-through, with about 57% achieving their goal.

The point of all these mind games? Shake off the all-or-nothing thinking that sabotages fitness efforts for so many people.

“When you start focusing on small gains, you’re less likely to say, ‘If I get on the treadmill, I have to do it for 30 minutes or it doesn’t count,'” Dr. Adler said. “Even five minutes is a plus.”

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A Halloween smash

The Child and Family Life team kept the Halloween celebration alive this year with a host of fab-BOO-lous activities.

The fall festivities included reverse trick-or-treating, cookie decorating and bingo. Music therapists played guitars and sang in the Balk Café. And special goodie bags were delivered to the outpatient clinic, emergency department, neonatal intensive care unit and 10th floor clinic.

To begin the celebration, Zach Behling, from Zach’s Sprinkles and Sweets, dropped off 100 boxed cookie decorating kits. Each kit contained six pumpkin-shaped sugar cookies, a large bright orange tube of frosting, and two sets of fan-favorite sprinkles.

Thanks to philanthropy and community support, the Spectrum Health Foundation purchased the kits for the occasion.

“We can hand it to patients to decorate or take home,” said Child Life specialist Molly Gering.

“Who doesn’t love food, right? It’s a great opportunity for kids because they love to get messy.”

Did someone say cookies?

Child Life specialist Jeannine Brown rolled the cart of cookies through the hospital floors with her colleagues.

She was greeted by an energetic baby shark eager for his treats.

Charlie Nguyen, 20 months old, dipped his hand in the orange, yellow and white sprinkles to see how they tasted. He offered his seal of approval.

Allie Napierala, Child Life specialist, helped him decorate the pumpkin cookies, but Charlie’s interest zeroed in on the sprinkles. And he was mesmerized by the cameras, putting his face up to the lens for a close-up.

Charlie’s blue baby shark costume was the latest in a series of Halloween outfits he wore during the week.

“Mom picked out five to six costumes,” said Nhat Nguyen, Charlie’s dad. “He didn’t like the tiger one because he couldn’t wear his shoes. Yesterday, he was Pooh Bear.”

Charlie has been in the hospital for about five weeks, receiving treatment for a cold that turned into a more serious infection.

“He was acting normal,” Nhat said. “Within 18 hours it progressed from light to worse.”

Charlie has a 4-year-old sister, Chloe. His dad received a goodie bag and box of cookies to take home to her.

Reverse trick or treating

Child Life team members placed trick-or-treat bags on the doors outside patient rooms and stuffed them with crafts, toys and goodies.

In one room, a young boy eagerly waved and smiled at visitors.

Cruz Blekking, 7, from Muskegon, had been admitted to the hospital for flu-like symptoms. He was set to go home later that day, but not before he got his treats.

His dad, Jesse Blekking, said Cruz had a costume ready at home for Halloween.

“He’s going to be a pizza. Because who doesn’t love pizza?” Jesse said.

Cruz focused on cookie decorating. He acted like a real-life chef, throwing the sprinkles on the cookies with flair and shouting “BAM!”

Cruz plans to trick-or-treat with his brothers Isaac, 9, and Caleb, 2, who will dress up as ranch dressing and Chase from Paw Patrol.

Fairy bat girl

In another room, 5-year-old Brielle Price decorated a pumpkin cookie.

Then she roamed the floor to show off her sparkly butterfly wings, which matched her purple Batman T-shirt. Medical team members dubbed her “fairy bat girl.”

Brielle came to the hospital on Wednesday, said her mom, Maggie Price.

“We noticed both arms were swollen and brought her here,” she said. “She was a former sickle cell patient.”

Maggie said her daughter is feeling better, and she expected her to be home in time to celebrate Halloween with her siblings.

Brielle already knew what she planned to be for Halloween: “Butterfly girl demon slayer,” she said.

The cutest stinkbug

At the dialysis clinic at 35 Michigan St. NE, 5-year-old Anderson Moreno charmed his caregivers with a creative costume—a six-legged stinkbug!

“He wouldn’t take the legs off yesterday. He’s going to wear this all the time now,” said Alicia Moreno, Anderson’s mom.

Anderson had a heart transplant almost five years ago and is now waiting for a kidney transplant. Three days a week, his mom drives with him from Big Rapids for his hemodialysis treatments.

This weekend, Anderson and his parents plan to go camping.

“They do some trunk-or-treating at the campground state park or… camper-treating,” Alicia said.

“Camping is a new experience, and he thoroughly enjoys it. We are here three days a week. It’s nice to be able to escape for the weekend.”

Bingo!

The fun continued in the afternoon with a fall-themed bingo game from the hospital’s Blue Glass Studios TV.

Child Life specialists Jeremy Bergman and Alyssa Cosier host bingo every weekday at 2 p.m. Patients can tune in from their rooms and call the studio if they win to pick out a prize of their choice.

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What to Consider if You’re Thinking of Moving During Your Pregnancy

What are some of the things that you should take into consideration before you begin the process of moving during your pregnancy?

The post What to Consider if You’re Thinking of Moving During Your Pregnancy appeared first on The Complete Herbal Guide.

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Habits Of a Couple Who Have Great Sex

We share the 5 habits of a couple who have great sex to follow so that your sexual life is active and pleasant with your partner.

The post Habits Of a Couple Who Have Great Sex appeared first on The Complete Herbal Guide.

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Eligible for a free flu vaccine this winter? Don’t wait, book it.

With flu and COVID-19 expected to be in wide circulation together this winter, we are urging more people than ever to get their free flu vaccine, if they are eligible. In this blog we answer some common questions about this year’s flu season.

Why are we expecting a difficult winter?

This is the first winter when COVID-19 and seasonal flu will be circulating together without a nationwide lockdown which helped to stop the spread last year.

Flu is unpredictable and levels of activity vary from year to year.  However, health experts warn that this winter we could see a resurgence of flu following low levels last winter.  Different strains of flu are present each year and we’ve got less population immunity after very little flu last year. At the same time, fewer people than last year are social distancing and wearing masks.

We also know that people who are infected with both COVID-19 and flu are at a higher risk of dying – so if you are eligible it is critical that you get your flu jab as well as any COVID-19 vaccine doses that you are due to have.

What can you do to protect yourself and others?

The best way to protect yourself and others is to get vaccinated, ideally in the autumn or early winter before flu starts spreading. It is also important to stick to good habits, like wearing masks in crowded spaces and regularly washing your hands.

If you do get ill, you need to avoid mixing with others to stop passing it on. Stay hydrated, stay warm, and call 111 if you are concerned, especially if you have underlying health conditions, are pregnant or are 65 years old and over.

Taking measures such as staying at home if possible while unwell can reduce the spread of infection. There are some settings, for example care homes, where staff will need to stay off work if they are symptomatic in a flu outbreak and residents will be asked to isolate if they test positive for flu, as set out in guidance published by the UKHSA.

Who is eligible for a vaccine?

In England, more than 35 million people are now eligible for a free flu vaccine and so far 7.5 million people have been invited to take up an offer of a free COVID-19 booster jab.

More than 80% of people aged 65 and over had their flu jab last year in the UK – exceeding a global target of 75% – and we have a target of reaching at least 85% of this group this flu season.

We also strongly encourage other eligible groups to get their vaccines, including people with underlying health conditions, such as asthma and heart disease, pregnant women and eligible children (2 and 3 year olds; and schoolchildren aged up to year 11). Schoolchildren should receive their flu vaccine at school.

If you are eligible for a free flu vaccine, you may get it either from your own GP practice or any pharmacy offering NHS flu vaccinations. Some people may receive an invitation to come forward for a vaccination from their GP surgery or by letter. However, you do not have to wait to be invited before booking an appointment at your GP practice or pharmacy.

Frontline health and social care worker should be offered the flu vaccine through their employer. They may be able to get it at their workplace or through another local service. Health or social care workers employed by a registered residential care or nursing home, registered homecare organisation or hospice and anyone providing health or social care through direct payments or personal health budgets can also have it at a GP surgery or a pharmacy.

Do pregnant women need a flu vaccination this year?

All pregnant women should have the flu vaccine to protect themselves and their babies. Pregnancy alters how the body handles infections such as flu. Flu infection increases the chances of pregnant women and their babies needing intensive care.

The flu vaccine can be given safely at any stage of pregnancy, from conception onwards.

Pregnant women benefit from the flu vaccine because it can:

reduce their risk of serious complications such as pneumonia, particularly in the later stages of pregnancy

reduce the risk of miscarriage, the baby being stillborn or premature

help protect their baby who will continue to have some immunity to flu during the first few months of their life

reduce the chance of the mother passing infection to her new baby

What flu vaccines are available in the UK?

There are several types of flu vaccine. The Joint Committee on Vaccination and Immunisation (JCVI) reviews the latest evidence on influenza vaccines every year and recommends the type of vaccine to be offered to patients. Recommended vaccines vary according to age.  You will be offered one that is most effective for you.

children aged 2 to 17 years old are offered a quick and painless nasal spray vaccine.

adults aged 18 to 64 at greater risk from flu – there are different types including low egg and egg free vaccines.

adults aged 65 years and over are usually offered a vaccine that contains an adjuvant that helps the immune system create a stronger response to the vaccine. It is offered to people in this age group because their immune systems tend to respond less well to vaccines.

Some children cannot have the nasal spray so they will be offered an injected vaccine instead.  And children under the age of 2 years who are in a high-risk group for flu will also be offered an injected flu vaccine as the nasal spray is not licensed for children under 2 years old.

What should you do if you are unsure whether you’ve got flu or COVID-19?

If you are unwell with cold and flu like symptoms, try to stay at home if you can, until you are better to stop passing it on to others. Some COVID-19 and flu symptoms overlap, so get a PCR test, if you experience:

a high temperature

a new, continuous cough

a loss or change to your sense of smell or taste

If you have any of the above symptoms, stay at home until you receive your result. If your PCR test result is negative but you still have symptoms, you should avoid mixing with others until you feel well.

Is it safe to get the flu jab and COVID-19 jab close together?

The flu programme will run alongside the COVID-19 booster programme. Mostly, the patients eligible for the COVID-19 booster are also eligible for a flu vaccine.

In some areas, people may be offered the COVID-19 jab in one arm and the flu vaccine in the other on the same day, although this will not be available in every area. Doing them at the same time is generally fine. However, it is important that you do not delay either vaccine in the expectation that you can have them together.

As is the case with any vaccination, it is not a good idea to be vaccinated whilst you are ill from something else. It’s advisable to wait until you recover before booking your appointment.

Do people get tested for flu in the UK?

Flu is usually diagnosed on clinical signs and symptoms rather than tests. These symptoms can include fever, cough, runny/blocked nose, sore throat, tummy or intestinal symptoms (more commonly in children), and generalised symptoms (headache, tiredness or muscle pain). Flu symptoms can come on quickly.

Flu testing is mainly done as part of clinical care for inpatients, A&E patients or people with risk factors such as severely impaired immune systems. For suspected care home influenza outbreaks, testing can be done in regional public health laboratories.

Further information

The NHS website has more information on flu and the vaccination programme.

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Review – BIOHM Health Gut Assessment Tool

In this review, you'll learn and discover what I thought of the BIOHM Health Gut Assessment Tool.

The post Review – BIOHM Health Gut Assessment Tool appeared first on The Complete Herbal Guide.

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‘Every day is a gift’

Cheeseburger and fries.

A sweet strawberry.

Mermaids, superheroes and butterflies.

It’s the time of year when kiddos of all ages don their favorite costumes, including the littlest patients inside the Gerber Foundation Neonatal Center at Spectrum Health Helen DeVos Children’s Hospital.

Child and Family Life specialist Gay Sexton and her mother make the Halloween costumes by hand for these pint-sized bundles of joy. The felt creations come in all different colors, shapes and sizes so parents can pick out the perfect costumes.

“This event is so much fun for parents,” said Theresa Hartl, Child Life specialist at the hospital. “The normalization is so important for bonding with their baby. This may seem just like a lot of fun, but it’s very purposeful as well.”

Charlie Mazzotta was dressed as spaghetti and meatballs, and his mom, Kellie, said it was extremely appropriate as her husband is 100% Italian.

Little Charlie was born in early August and is medically complex. Charlie has a full head of hair and a big personality for being such a little guy. Kellie says he’s been a surprise since birth and continues to show them who he is as he grows a little more each day.

In the room just down the hall from Charlie, twins Olive and Jack Rusticus are dressed as Superman and Wonder Woman. Just shy of being a month old, the two continue to grow together in the NICU.

Week-old Grace Kueppers sported a beautiful and bright butterfly costume. Her mom, Kelsey, said Grace wasn’t expected to make it past birth and will be going home on hospice and palliative care later this week.

“We are hoping she will make it to Thanksgiving and Christmas, but this may be her only Halloween,” Kelsey said. “Her 2-year-old brother, Brayden, is really excited to meet her. We have already gotten more time than we had thought with her. Every day is a gift.”

Little Harlow Haverdink is just a few doors down and dressed as a mermaid.

“Her sister is really into mermaids, so she helped pick out Harlow’s costume,” Emily, Harlow’s mom, said with a smile.

Emily tested positive for COVID-19 while pregnant with Harlow and she came sooner than expected, hence the extended stay in the NICU.

“Having a baby while having COVID was a very difficult experience,” she said. “I wouldn’t wish it on anyone.”

Harlow tested positive for COVID-19 after birth, too, so the two had to quarantine for a bit to ensure nobody else would be exposed.

Eleven-day-old Novalle Bridges sported a strawberry covering.

“I picked a strawberry because it’s tiny, and so is she,” said her mother, Jessica.

Jessica’s Halloween plans have changed as well—her initial idea was to dress Novalle as a zombie in her belly, but here they are in the NICU instead.

A little further down the hall is Asaiah McKinney dressed as a pumpkin, and his cousin, Dariyah Cegelis, as a cupcake.

And in the Small Baby Unit sits 2-month-old twins Ben and Arlo Meiste, dressed as a cheeseburger and French fries combo.

Their mom, Stephanie, held Ben in her lap, smiling and rocking her bundle of fries.

“My husband, Darrin, and I love cheeseburgers,” she joked. “When they said this was an option for a costume, we just had to do it.”

Nurses said the twins both have vocal opinions and refer to them lovingly as the ‘feisty bros.’ In the NICU, clinicians like the babies to be feisty—it means they are heading in the right direction.

“It was pretty amazing to have the option to dress these two up,” Stephanie said. “It made me and my husband very happy.”

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November Detox Cleanse Challenge by Biohm

We are so excited to have you participating in the BIOHM Cleanse Challenge! Cleanse, restore, and support your gut.

The post November Detox Cleanse Challenge by Biohm appeared first on The Complete Herbal Guide.

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Savor the flavors of fall

Skip the salt and you can turn pepitas into a quick, healthy snack loaded with nutrients. (For Spectrum Health Beat)

From the moment the leaves turn, you can find an exciting array of fall produce—all just waiting to be turned into delicious treats.

If you’re looking for a way to satisfy your family’s taste buds while keeping health top of mind, consider these creative autumn ideas.

Salt-free roasted pepitas

Pepitas, or pumpkin seeds, provide a high level of healthy fats and protein while keeping inflammation levels low.

They’re also a great source of fiber, according to the American Heart Association. Higher fiber diets are associated with a reduced risk of heart disease and obesity.

If you get your pumpkin seeds right from a pumpkin, you’re getting them without salt, far healthier than the produced, salted varieties you’ll find in bags.

Pumpkin seeds are also rich in nutrients such as magnesium and zinc, and there’s some evidence they may help with glycemic control.

So if you want a recipe that provides crunch and flavor—without the sodium—you need about 1/2 cup of plain pumpkin seeds.

Grab a cooking tray (or 9-by-13-inch pan), a set of measuring spoons, and a tablespoon of olive oil.

Spread your plain pepitas on the tray and coat them in the olive oil. Bake at 350 degrees for 15 to 25 minutes, until they’re crispy to your liking. It’s that simple.

Some variations:

Savory. Mix seeds with 1 teaspoon each of minced garlic, thyme and cumin. 

Spicy. Mix seeds with 1 teaspoon each of chili powder, cayenne and a touch of grated parmesan cheese.

Tangy. Toss the seeds in a touch of apple cider vinegar or lemon juice, then add 1/2 teaspoon dill weed and 1/2 teaspoon black pepper.    

Sprouts and squash

Try this recipe to capitalize on fall-tastic flavors. You can use pumpkin squash or butternut squash.

The ingredients:

20-30 Brussels sprouts

2 cups diced pumpkins squash (or butternut squash)

1/2 cup wild rice

4 tablespoons olive oil

1 lemon

4 tablespoons honey

1/4 teaspoon red pepper flakes

Salt and pepper

And the recipe:

Pre-heat air fryer or oven to 375 degrees. Wash and peel outside leaves of Brussels sprouts, then cut in half.

Place sprouts in large bowl and coat with 2 tablespoons olive oil, half the lemon juice, 2 tablespoons honey, red pepper flakes, a pinch of salt and pepper. Do the same with the squash.

Air fryer method: Throw coated sprouts into basket and fry for 15-20 minutes, till crisp. (Pull out and shake at 10 minutes in.) Repeat with squash.

Oven method: Put sprouts and squash in at same time, separating so none touch. Bake 30-40 minutes until textured to preference, turning vegetables at halfway point.

While sprouts and squash cook, prepare rice to box instructions.

Serve sprouts and squash over cooked rice. Top with balsamic glaze for sweet, tangy flavor.

Sprouts and squash

Whether you’re hungry for fall-inspired flavors or you’re looking for a quick side dish, a combination of air-fried Brussels sprouts and slightly sweet pumpkin squash pairs perfect with antioxidant-rich wild rice.

Brussels sprouts are a terrific source of folate, fiber, vitamin C, calcium and phosphorus.

Pumpkin naturally contains tons of antioxidants, potassium, vitamin A and magnesium. Using olive oil instead of butter will also provide essential plant-based fats.

Wild rice, meanwhile, has carbohydrates and fiber, which naturally helps control cholesterol levels and doesn’t spike blood sugar as fast.

What do you need? Mainly just a package of Brussels sprouts and a few cups of cut pumpkin squash or butternut squash, as well as some dry wild rice. (See sidebar for details.)

Guilt-free caramel apples

With just three main ingredients, you can fashion a fall dish that’s big on flavor and nutrition.

Like all good things, it starts with caramel. When it’s derived from the natural sweetness in dates, caramel is a better option for keeping sugar and processed ingredients low, as opposed to commercial or traditional options.

Dates have a caramel-esque flavor that works great as a healthy substitute. They don’t spike blood sugar like white cane sugar does.

What nutrition can you expect from dates? Calcium, potassium and beta-carotenes. When paired with nut butter and apples, this recipe is packed with protein, fiber, healthy fats, vitamins and minerals.

You need about 10 to 15 dates, 1/2 cup sunflower butter and one or more Granny Smith apples.

Your personal preference for caramel thickness determines how many dates you use. A general rule is 10 dates to 1/2 cup nut butter.

Just pit the dates and soak them in boiling water at least 30 minutes. Remove and pat dry, then combine in a blender with 1/2 cup nut butter. If it’s too thick, add water.

Place the finished product in a serving bowl and then dip your cut pieces of apple for a spectacular fall treat.

A parting tip: Shop local.

Area farmers grow a wonderful variety of fall produce—and locally grown foods often amount to lower prices for consumers. For a start, check out Fulton Street Market, the Kentwood Farmers Market and Ken’s Fruit Market.

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Responding to the challenge of cold weather and winter

  The Cold Weather Plan for England (CWP) outlines actions and advice for reducing preventable cold weather-related deaths and ill-health. This blog explores how the plan meets the challenge posed by cold weather by planning for and responding to cold temperatures.

The challenge of cold weather and winter

Every year as temperatures drop over the winter period, cold weather affects health and wellbeing.

Physical hazards such as snow and ice increase the likelihood of falls and injuries. Exposure to cold temperatures can increase blood pressure, suppress the immune system and make fighting infection more difficult. These factors add up to cold-related deaths being the most significant weather-related source of mortality in England.

The Cold Weather Plan for England seeks to reduce the tens of thousands of excess winter deaths by:

providing information on the national cold weather alert system with advance warning and advice over the winter

raising awareness and engaging with the community to ensure they know what to do to prepare for and respond to cold weather

working with partners long-term to plan and commission for cold weather

undertaking near real-time surveillance of cold weather events

Protecting the most vulnerable

Thousands of people die each year from conditions linked to exposure to cold weather. The Cold Weather Plan aims to prevent the major avoidable effects on health during cold weather periods by raising awareness and sharing guidance to protect the most vulnerable, who include:

older people, especially those over 65 years old and those who are frail or socially isolated

People with pre-existing chronic medical conditions

children under 5

people with cognitive impairment, mental health conditions or learning difficulties

people living in deprived circumstances such as experiencing fuel poverty

people experiencing homelessness or rough sleeping

pregnant women

Whilst extremely low temperatures can cause significant harm to health, even temperatures that appear to be mild (4°C–8°C) can have negative consequences for health, particularly for the most vulnerable who are unsurprisingly the hardest hit during winter.

Paying attention to cold weather is essential. Whilst it is a significant health risk for many people, simple preventative actions often could avoid many deaths, illnesses, and injuries associated with the cold.

Keeping well, staying warm 

The Cold Weather Plan for England includes advice and guidance on keeping well and staying warm during cold weather, including:

heating the home, or the parts of it you’re using, to above 18°C

staying warm by dressing in multiple thin layers,

having regular hot meals and drinks

moving around as this keeps the blood flowing around the body

planning ahead and keep in touch with the weather forecasts and cold weather alerts

It is also imperative to look out for others, especially the most vulnerable. Everyone likely knows someone in one of these groups, and you can help out by checking in. We also know that cold weather can also mean that some people are isolated, so it may be that a chat and a friendly face is all they need.

You can read the full plan here and find additional COVID-19 resources here.

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‘The real Spider-Man’

Eleven stories up, Spider-Man peeked his head over the edge of Spectrum Health Helen DeVos Children’s Hospital.

One leg appeared. Then the other.

And then the superhero launched down the side of round blue building, rappelling with ease.

In the garden below, 6-year-old Robert Brooks Jr. watched, transfixed.

“That’s amazing,” said his mom, Keisha McDonald, who cuddled her son close by her side. “I have never seen anything like this before.”

As Spider-Man inched down the building, he waved through windows at children in their hospital rooms. And he turned to wave at those watching from the garden. Assisting and monitoring his progress on the ground was the Black Panther.

The costumed crusaders, who normally work as window washers for Modern Window Cleaning, appeared in character to entertain children at the hospital. The Child and Family Life team coordinated their arrival as part of their fall and Halloween festivities.

“I think it’s real nice,” Keisha said. “Some of the kids here really need something to look forward to.”

Robert, wearing a gray winter jacket over his hospital pajamas, nodded when asked if he enjoyed the superhero visit. He did not take his eyes off Spider-Man.

He had been in the hospital for a week, being treated for a lung infection related to cystic fibrosis.

“This is just his second time out of his room,” his mother said.

True heroes

“A fan of superheroes, 8-year-old Emma Sharar watched Spider-Man’s descent with a mix of awe and fear.

“See how the strings are moving in the wind,” she said.

“He must be the real Spider-Man. It’s windy and cold here. It’s probably more windy and cold up there.”

Wearing a purple shirt and a pink and purple hoodie, Emma sat beside her mom, Michelle Sharar, and held onto her intravenous pole.

The superhero visit was well-timed, Michelle said.

Emma has a congenital heart condition and has undergone five open heart surgeries in her young life, starting when she was a baby. That morning, after a week in the hospital for treatment, she felt sad and wished she could go home.

As soon she learned about the superhero visit, “her attitude changed completely,” Michelle said. “She was so excited. This truly brings joy to the kids.”

Although Wonder Woman is Emma’s favorite, she is a fan of all superheroes in general.

“They can do cool things, like fly,” she said.

Her mom agreed superheroes are impressive. But no caped crusader could measure up to her daughter.

“She is strong and brave. She is so kind,” she said. “She is my hero.”

‘It is a gift’

Wyatt Grill, 10, pushed his IV pole ahead of him as he entered the garden, just in time to watch Spider-Man descend the last third of the building. As the superhero landed safely on the pavement, the children, parents and medical team members burst into applause.

“It was cool,” Wyatt said, his blue eyes sparkling. “It’s kind of like rock climbing a bit.”

When it comes to superheroes, he is a fan and has opinions.

“Thor is my favorite,” he said. “He is really strong. And I like his hammer and his axe.

“Black Panther is my second favorite because of his stealth and durability.”

Wyatt, who has leukemia, came to the hospital three days earlier for chemotherapy.

He looks forward to being home in time for Halloween—he plans to be a knight, as part of his family’s royal costume theme.

His mom, Jen Grill, was grateful for the superheroes’ heroic entertainment.

“It’s lovely,” she said. “It’s a blessing to have joy to break up the day. It is a gift.”

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How To Increase Your Libido Naturally

Here's how you can increase your libido and sex drive naturally.

The post How To Increase Your Libido Naturally appeared first on The Complete Herbal Guide.

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People have been talking, thinking, and discussing natural sex boosters. Men and women look for miracles in foods said to be special and sensual to awaken the sexual appetite and make the moment for two more "amazing." Is it a myth or a truth?

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Tips for a happy, healthy Halloween

A creative spirit and a stroll through the produce section can open up a host of opportunities for healthy Halloween treats. (For Spectrum Health Beat)

The Halloween season can be a fun time for kids and adults. It’s filled with exciting events, costumes, decorations and—of course—treats.

Sugary snacks are abundant this time of year. Workplaces, grocery stores and gatherings become full of sweet offerings and candy left over from trick-or-treating.

While this can be enjoyable, it may also be stressful for those trying to maintain a healthy lifestyle.

So is it possible to have a healthier Halloween? Absolutely.

Here are some tips you can try to help create a healthier Halloween experience this year.

Eat balanced meals

Don’t skip meals or eat very little during the day in an attempt to save calories for extra sweets later in the day. This strategy usually backfires. Limiting your food intake during the day can make you feel tired and cranky. It may also cause you to accidentally overeat later in the day.

Be sure to eat regular, balanced meals during the day.

Include nutrient-dense foods like produce, whole grains and lean proteins at meals to normalize your blood sugar and keep your energy levels more consistent. And drink plenty of non-caffeinated, unsweetened fluids like water to stay hydrated before you enjoy your big event.

Get enough sleep

Poor sleep habits can set you up for imbalanced eating. If you consistently get less than seven hours of sleep per night, the hormones that regulate your appetite can shift and make you feel hungrier than you really are.

Research shows that when we are very tired, we tend to reach for candy or highly process foods more often. This is because these food sources tend to convert to energy faster than more nutrient-dense foods, such as produce or whole grains.

Set yourself up for more normal eating habits by creating a regular sleep routine to promote better sleep quality. It may be useful to discuss this with your doctor if you’re not sure where to start.

Be flexible

It’s true that candy and other sweets do not provide much nutrient value. But they do taste good and they’re enjoyable to eat, especially during Halloween events.

If you have any strict rules around candy or treats, it may be helpful to loosen them a little.

Studies show that people who consider sweets to be forbidden foods actually tend to overeat them when they have access to them. This can cause a person to sneak treats and other foods—and then feel shame or guilt when they do eat them.

By allowing regular access to treats, you may find that they are less exciting. This may cause you to feel less tempted to eat them, or it may prevent you from overeating them. This applies to kids, as well.

Not there yet, for yourself or for the kids?

Try this exercise: Ask kids how candy makes their bodies and minds feel after they eat them. Then ask them how this compares to when they eat produce.

Do they have more or less energy? Do they feel sick at all? What else do they notice? These questions may allow them to conclude that treats, while tasty, don’t make them feel great when they eat too much.

Over time this can create more healthful relationships with all foods, promoting nourishment and good health.

Consider alternatives

Of course, there are always alternatives to sweets if you’d like. Here are some ideas for alternatives to candy that you could consider passing out to trick-or-treaters:

Glow sticks

Sticker books

Temporary tattoos

Spooky necklaces, rings or headbands

Vegetable seed packets

Mini packages of pretzels or whole grain crackers

Produce such as clementine, apples or mini pumpkins

Boxes or pouches of 100% juice

Squeezable yogurt tubes

Mini granola bars

If you’re not participating in trick-or-treating but are attending a gathering, consider bringing a fun Halloween-themed dish, like the following:

Ghost bananas. Cut a banana in half and add chocolate chips for eyes.

Veggie skeletons. Use celery and carrot sticks to make the skeleton. Serve with dip or hummus in a cauldron or pot next to the veggies.

A fruit graveyard. Arrange a variety of fruit in a spooky scene.

Vegetable soups or chili with ghost chips. Cut whole grain or corn tortillas into spooky shapes and bake to serve with soups.

Homemade vegetable pizzas. Cut the veggies or cheese into shapes such as witches’ hats, ghosts or jack-o’-lanterns.

Homemade trail mixes. Use dried fruits, pretzels or popcorn, nuts and small amounts of orange-and-black candy pieces.

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5 Aphrodisiacs Foods That Boost Libido

Here are Aphrodisiacs Foods That Boost Libido. These foods can cause physiological effects that lead to more active sex life. Find out which ones...

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‘We are back’

Thousands of eager runners gathered on Monroe Avenue in downtown Grand Rapids this morning for the start of the 44th annual Amway River Bank Run.

Eight hundred and ninety six days have elapsed since the last in-person River Bank Run, “so this is fantastic,” said Russ Hines, CEO of River Bank Run and Media. “We are so excited to see people back in downtown Grand Rapids.”

While the event generally attracts 12,000 to 15,000 runners, the field was about half that size this year. Organizers were pleased nonetheless.

In advance of the race, they touted limited touch points and lots of room for social distancing. All aspects of the race, including pick-up of registration packets, was done outdoors.

“This was our chance to get over the hump and show we can do this in a safe and smart manner,” said race director David Madiol. The 2020 race was entirely virtual. This year’s race was postponed from the traditional second Saturday in May.

Since 2018, Spectrum Health has been the official health partner and medical provider for the run. Nearly 60 providers from Spectrum Health Orthopedics were on hand to help any runner who needed assistance before, during or after the race. Another 50 Spectrum Health volunteers staffed hydration stations and helped in other ways.

The 5K runners started first around sunrise as the temperature eased into the mid-40s. In addition to the 5K, the River Bank Run features a 10K and 25K run, a 5K walk and 25K races for hand cyclists and wheelchair racers.

“The River Bank Run is always a great race for paracyclists,” said Steve Chapman, a Cedar Springs resident who has become a rock star among hand cyclists. He recently placed second in the Boston Marathon and also took second in this year’s River Bank Run.

“The River Bank Run was my very first race,” said Chapman, who began hand cycling 15 years ago.

The run is the largest 25K in the country and the only 25K in the world with a wheelchair division.

This year’s event also included a post-race wedding. Two long-time runners, dressed in a combination of running gear and formal attire, tied the knot after completing the 10K.

Even before today’s event, organizers have been gearing up for the 45th race, which is scheduled to take place on May 14, 2022. Training runs, sponsored by Spectrum Health, will begin in December.

“We are back,” Madiol said.

Results from this year’s race and information on next year’s event may be found at amwayriverbankrun.com.

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7 Ways to Improve Your Dog’s Diet Today

Improve Your Dog’s Diet today. You want to ensure your dog's health stays in tip-top shape at all times. Making some dietary changes means you could reduce their risk for a disease or other detrimental side effects of a poor diet.

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