Healthy Well-thy Wise

Our newsletter for everything health & wellness, from fitness workout tips and healthy eating to physician responses to your most pressing healthy questions.

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Top Story

Straight Talk on the Spine

The spine is the major support system for our bodies. It is made of 33 individual bones stacked upon each other surrounded by muscles, nerves and ligaments, which work in tandem to help us move, bend, twist, and stand upright. Nearly everything we do depends on our spine. Sometimes even the smallest injury to our back can have major consequences. Understanding how our spine works and taking care of it is essential to maintaining good health. 


Health Tip

Fighting Holiday Stress

The holidays are here. That means it’s time to hit the malls for holiday shopping and travel near and far to celebrate with family and friends. With so much to do, it’s no wonder many of us feel stressed out during this time of year.

Let’s break it down. According to Consumer Reports, the average American spends about 42 hours celebrating holidays. That includes shopping, wrapping presents, parties and traveling. In-store checkout lines account for 3 ½ hours alone! Add 3-4 hours to wrap all the gifts, 15 hours at various parties celebrating, and up to 10 hours of travel and it’s easy to see why we are so stressed out.

So what can we do to avoid being stressed out this season?

Good to Know

How to Tip This Holiday Season

The holiday season is a great way to say thank you to the people in your life that have helped you throughout the year.  Giving service providers a tip or small gift this time of year is a wonderful way to show your thanks and let them know how much you appreciate all they do for you. Try to include a small note that expresses your gratitude as well. Below are some guidelines on who to tip and how much.

Au Pair, Babysitter, Nanny, or Daycare provider – 1-2 week’s pay or the equivalent of a single sitting

Teacher – a small gift from your child

Kid’s Coaches, Activities Instructors, or Tutors – a small gift from your child

Animal Trainer, Pet Sitter, Dog Walker, or Groomer – Cost of one session

Cleaning Company or Housekeeper – Cost of one session

Landscaper, Gardeners, or Pool Cleaner – Cost of one session


A Yummy Diabetes-Friendly Holiday Dish

Looking for a delicious dish to add to the holiday table and is diabetic-friendly? Try this butternut squash meal. It’s sure to become a family tradition in no time.

Butternut Squash Gratin


1 2 pound butternut squash
1 cup water
Cooking Spray
1 Tbsp. Olive Oil
2 Tbsp. Flour
2 cups fat-free half and half
½ cup shredded Parmesan cheese, divided
½ tsp ground black pepper
1 Tbsp. chopped fresh thyme


Question of the Month

Does giving make you healthier?

If you find yourself feeling low this holiday season, try giving. Research shows that an act of charity can lower your blood pressure and make you feel happier. Whether you donate your time volunteering or give money to charity, either action will bring a sense of joy and satisfaction that your good deed is helping someone else in some way.

Today's Tidbit

Doorway Stretches

Need a quick stretch? Look no further than your doorway to get a powerful workout with a few simple and easy maneuvers.

Shoulder Blade and Side

Look at the door frame and stand up straight- grasp the frame with your right hand at shoulder height.

Step back with your right leg, and drop your body into the stretch, slightly bending your left leg. Hold for a few seconds and repeat.

Do 10 reps and then switch sides.

Shoulder and Calf

Stand up straight next to the doorframe looking forward. Press your right hand on the door frame at shoulder height.

Step forward with your right leg bending it slightly. Keep your elbow at a 90 degree angle from your body and stretch. Hold for a few seconds and repeat.

Do 10 reps and then switch sides.

Arm and Body