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June 2022 Wellness Beet

Here at Hands on Health, we take an integrative approach to health. Our mission is to help improve people's quality of life and optimize well-being. Adding healthy habits should not be a burden. Try out the tips in our Wellness Beet newsletter that resonate with you, and skip the ones that don't. Let's live with more ease.



A bite of information from the wellness world


Check out Summer Kitchens: Recipes and Reminiscences from Every Corner of Ukraine by Olia Hercules. Home-cooked meals mean more mindful eating, better ingredients, and fewer calories Click here for more info. This beautiful book is filled with delicious and nutritious recipes, and many are surprisingly quick to make. Hop to the chapter on vegetables for some tasty and easy ways to get colorful vegetables on your dinner table. I love the cultural journey and photographs as much as the recipes. Buy it at Octavia Books.



Thoughtful Ways to Get Your Body Moving


If I could only have one piece of equipment...

I take pride in my ability to create equipment-free workouts. Dancers, gymnasts, and martial artists are some of the strongest and most flexible athletes on the planet, and they achieve their athletic edge with minimal equipment. However, if I were forced to pick one piece of equipment that I must have, I would choose the pull-up bar. Not so that I can do a pull-up, but so that I could hang. Hanging is one of the biggest "bang for your buck" exercises. Daily hanging improves grip strength (grip strength correlates with longevity), maintains shoulder health, and decompresses the spine. Check out this video to see two basic hanging exercises I do every day.

- Jarrod Borne



Easy-peasy tools to enhance your well-being


Cool off with chia water as summer approaches

I like to toss a few frozen berries in a big glass of water with a tablespoon of chia seed to cool off on a summer day. A tablespoon of chia has 5 grams of fiber (woefully lacking in the American diet) as well as valuable antioxidants and protein. As chia sits in water, it becomes gelatinous —I like the texture; it's like mini-boba tea to me, so I often make it and keep it in the refrigerator door. If you do not care for the gelatinous texture, do not let your chia soak more than a few minutes before drinking.


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