1. Goat Yoga

By now you’ve probably seen plenty of videos of goats circling around yoga mats or jumping on backs of people during goat yoga. These workouts are typically filled with happiness and excitement as goats are not afraid to interact with class participants. Adding to the excitement, class environments can vary from being on farmland or in-studio. With all its benefits, goat yoga is considered to be Animal – Assisted Therapy [1]. According to the Mayo Clinic, Animal-assisted therapy can “help people deal with anxiety and stress.” [2] For the Indianapolis area check into Happy Goat Lucky Yoga , Traders Point Creamery, and Studio You Yoga

2. Bunny Yoga

Animal-assisted therapy workouts don’t stop with goats! If you prefer your workout buddy to be cuter, smaller, and fluffier, bunnies might be more appealing to you. Bunny yoga is quickly spreading in popularity across the United States. Depending on the class, a photo session can be held at the end of class or taken throughout class. For the Indianapolis area, be sure to check out bunny workouts held through Metazoa Brewing Company , or pop-up events through the YMCA at the City Market.

3. Infrared Heat Yoga

Yoga may be done in many different temperature settings. Have you considered yoga in a 120-degree infrared heat sauna? For those who desire a sweaty and unique workout, this concept may be something you want to try. Workout centers like HOTWORX allow you follow class instructions on a tv monitor in a 120-degree room of up to three people. The infrared heat has many benefits including to “help improve strength, cardio, flexibility, circulation, immunity, while also burning fat, decreasing workout recovery time, increased metabolism, and much more!” [3]. Additionally, “As the infrared heat penetrates your body causing you to sweat, the isometric postures further accelerate detoxification by physically removing the toxins from your organs through muscle contraction.” [4] If you would like a more traditional hot yoga experience, or additional variations of hot yoga, check out The Hot Room or CITYOGA.

4. Rock Climbing

Feeling adventurous? Would you like to try a fitness program high off the ground? Try rock climbing! See yourself improve as you progress each week in terms of strength and endurance. Both the Hoosier Heights and Epic Climbing and Fitness offer rock climbing in the Indianapolis area.

5. Aerial Fitness

Have you ever left a circus wishing you could be one of the awesome people twirling from the ceiling? You can also twirl from the ceiling, weekly, whether it be from silks, hula hoops, or more. After your first class you’ll soon find out how beneficial the experience is as it’s a total body workout. Not only will you have the opportunity to keep your social media interesting with fun pictures, you may also have an opportunity to perform! For more information check out Cirque Indy or Aerial Fit2Fly.

6. Kangoo Power Jumping

If a fun, high-energy workout is your type, try the Kangaroo work out program. According to JumpFit Indy website, special instruments are used to jump off fat! These instruments or “Kangoo Jumps Rebound Shoes are like in-line skate (ie. Rollerblade) or like a ski boot with an oval spring on the bottom. You can walk, run, dance, do aerobics, and jump around in them. And they are better on your body!” [5]

7. Candlelight stretching

Candlelight stretching is an underrated option for those who like to take time out of the day to stretch out their body, in a soothing environment. The absence of blaring lights will help you to relax and encourage more freedom to stretch out your body without feeling watched by others. Try taking this class before or after your work week and see if it makes any difference in your mental health. You can try variations of candlelight stretching through Indy’s Peace through Yoga.

Try something new in your fitness routine and remember to take advantage of the many fitness centers that offer free sessions or trials. Here are some honorable mentions and their links of other unique workouts in the Indy area: Eat The Frog Fitness Orangetheory Fitness Club Pilates Dance Fit With Erin

The contents of this blog are not professional medical advice. Consult your physician for help in making your fitness plans.

[1] https://goatyoga.net/about/

[2] https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/pet-therapy/art-20046342

[3] https://hotworx.net/about-hotworx/results-benefits/

[4] https://hotworx.net/about-hotworx/ [5] https://www.jumpfitindy.com/about

Posted by: Akiliah Walker, Marketing and Communications Intern

Save time and money!

A trip to a primary doctor first for preventative care and non-emergencies may assist with avoiding a trip to an emergency room or urgent care to save you money. In fact, if everybody did this, we would save about $67 billion annually. [1] Primary doctors have many of the same resources to request medical tests as doctors of the emergency room. In addition, you gain a more personalized experience within a shorter time frame. Less time is spent explaining your medical background to a primary physician, leaving more time to focus on your present health concerns.

Get Specialist Referrals & Recommendations

We can think of the primary doctor’s office as a hotspot where we can go to get treated or connected to a specialist, via a referral or recommendation. If the doctor believes specific care and attention is necessary, they may assist you with finding a specialist. This courtesy is helpful as the doctor’s office most often has established a working relationship with the specialist to whom they’re referring you to, and you don’t have the burden of searching for specialists your own. In 2009, “Patient complaints that lead to the most referrals are related to vision (21 percent), gynecological (18 percent), gastrointestinal (18 percent), orthopedic (16 percent), dermatological (15 percent), and cardiovascular (15 percent).” [2]

Keep track of Medical Records

A primary doctor maintains a medical folder just for you! This comes in handy when trying to remember the details of past diagnosis’, test results, procedures, and immunizations. More importantly, you and your doctor can monitor your health throughout the years. Many offices, including HealthNet, have online systems that allow patient access to medical records, lab results, and medicine/prescription records.

Build A Long-Lasting Relationships

As time progresses, you may feel more comfortable consulting with your doctor. Whether it be that your finger feels weird or experiencing intermittent heart palpitations, you can feel free to bring up both minor and major concerns at primary care appointments.

As you go through life, having someone on your side to help advocate for you is beneficial. Make the most of the process by researching the best doctor for you. Check out our Find a Provider database here at HealthNet for updated information and biographies of our amazing primary doctors.

[1] https://www.primarycareprogress.org/primary-care-case/ [2] https://www.3mhisinsideangle.com/blog-post/specialist-referral-primary-care-providers-information-need/

Posted by: Akiliah Walker, Marketing and Communications Intern

Sitting for up to 6 hours a day can have far more serious consequences on your health than if you were to just be sitting for just 3 hours a day, even if you exercise! The truth is, over exercising will not compensate for the amount of time you are sitting, the only option is to simply find ways to sit less. If you absolutely have to sit, there are proper ways to do so correctly, as well as ways to help cope with the physical burdens sitting can place on the body.

The truth is, sitting too much can cause blood clots, hypertension, high blood pressure, obesity, poor circulation, fluid retention, diabetes, heart disease, and muscle tightness (Guys and Good Health). To completely avoid all of these possible side effects, it would be wise to avoid sitting all together by opting for a standing desk. They don’t break the bank and can save money long term on potential health issues! Over time you will find it easier to stand, with a decrease in overall body soreness as well. Opting for an exercise ball is also a great alternative, as constantly bouncing helps keep your body in motion! If you have to sit, it is important to do so in the correct way, in order to minimize potential health concerns as much as possible. Sitting upright, as if a string was pulling through your head from your belly button is the first step. Then focus on the positioning of your arms, making sure they are parallel to your arm rests where your eyes meet the tip of the monitor, while feet flat on the floor. Sitting as so will significantly diminish any noticeable physical pain felt from sitting incorrectly over long periods of time.

If you have already started to notice some not so enjoyable side affects of long term sitting, there are ways to help cope with these new burdens on your body. Considering a purchase of a chair cushion can dramatically change the feeling of sitting at work or at home for extended periods of time. This one provides lumbar support as well as orthopedic memory foam! There have been several case scenarios where individuals complain about back pain and even invest time into visiting a chiropractor, however most of these issues can quickly be resolved by either investing in a new mattress, or perhaps a quicker fix foam mattress topper. Which can significantly alleviate back pain caused from unruly mattresses or sitting at an office job.

Exercise seems to always be a reoccurring suggested solution to most of our health problems. However, exercise doesn’t necessarily have to be vigorous. Basic stretching and body aerobics can help alleviate tension felt from stress on the body. Simple daily yoga is a great start in order to start chipping away at the effects caused from stationary office work as well as leisure time. The benefits of stretching are endless, stretching decreases muscle stiffness and increases range of motion, improves posture, promotes circulation, and even decreases the risk of lower back pain! (ACE Fitness)

We hope these suggestions have helped you on your journey to fulfilling a better lifestyle for you and your body. If you find any of these solutions provide substantial or noticeable differences to your physical health, please let us know! We look forward to hearing from you and your experiences.

Posted by: Emily Jump, Marketing and Communications Intern

A support group can consist of a group of friends, family, and medical professionals to help keep you accountable and closer to your health goals.

Take a moment to think of the people in your life. Try to identify those who are positive, who have similar health goals, who enjoy or long for healthy lifestyles, or who may specialize in healthy activities you don’t. If any strong candidates come to mind, ask them to join you in your fitness journey. Ask them to occasionally check in on you, share knowledge, or walk alongside you. Also take time to add to your virtual support group.  For this you can follow inspiring social media accounts and YouTube channels. These accounts should help spread positivity in your daily feed.

One of the main benefits of support groups is accountability. You may need someone to remind you of your goals or to intervene if you slip back into old habits. You may also benefit from a workout buddy to help you commit to workout routines. If a friend waits for you at the gym, it may motivate you to keep your word and meet them.  In addition, the Society of Behavioral Medicine conducted a study and found that when people worked out with someone else or in a team setting, their workout time doubled in comparison to people who worked out alone. [1] Keep in mind that you can also save money. Many fitness centers offer referral programs where you get money back in your pocket. Many fitness studios also have discounted rates for semi-private sessions in activities like swimming or Pilates.

Once you develop your support group, try creating a group text or Facebook page. Report progress and celebrate achievements. Get creative and find activities that get you excited to try with your group. This could include fitness classes, dance lessons, or going to a nearby track or basketball court. On the nutritional side, you can take field trips to the grocery store, or evenings to swap and try healthy recipes. As a bonus you can even check out our Nutrition and Diet program right here at HealthNet, and schedule a free appointment!

Overall, this should be a fun and rewarding process. The support we give another can make a huge the difference in our emotional, physical and mental wellbeing.

[1] https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936

Posted by: Akiliah Walker, Marketing and Communications Intern

Understanding what fats come from where and how much your body needs can drastically aid the average person in reaching their fitness, dietary, or health goals. Unsaturated fats or “good fats” are usually found within certain natural foods such as avocados, nuts, and seeds! It usually isn’t easy to go overboard on these, as unsaturated fats are usually recommended for healthy hair, skin, and nails and have the tendency to keep one full for a long period of time. Saturated fats are fats usually found in fatty animal products, and can be detrimental to overall health as they raise cholesterol levels and increases the risk of cardiovascular disease (Mayo Clinic). Trans fat are naturally occurring fats that are usually found in small amounts (Mayo Clinic). A typical trans fat would be that of vegetable oils such as olive oil, coconut oil, and canola oil. Again, the general rule of thumb is to avoid it when not plant-derived, and always consume in small amounts!

Ideally, carbohydrates should amount to about 40 to 65 percent of your daily caloric intake (Healthline). Carbohydrates are your bodies main source of energy, as it gets broken down into glucose and becomes the fastest and easiest to use. Carbs can be good or bad however, like most things. The difference between a complex carb and a simple carb is the difference between efficient fuel and empty calories. Simple carbs are such things like white bread, potato chips, cereal, and soda. While a complex carbs provides complex nutrition such as rice, beans, fruits, veggies, whole-wheat pasta, and oatmeal! Knowing what kinds of carbohydrates you are consuming is the fundamental basis towards understanding proper nutrition.

We discussed serving size, ingredient list, sugar, sodium, fat, and carbs. After reading this two-part post you should now be more familiarized with knowing what a “healthy diet” truly consists of! If you have any further questions about your health, do not hesitate to reach out and schedule a free appointment with one of our Registered Dieticians at a HealthNet location nearest to you.

Posted by: Emily Jump, Marketing and Communications Intern

The first most important thing to understand is serving size, which is usually located at the top left of the label. If a serving size is 12 crackers with 120 calories per serving size, but there are 60 crackers in the box, eating the whole box means consuming a whopping 600 calories! Knowing exactly how much you are eating can better help you understand where to fit your snacks in during the day and how much to eat of what. That box of crackers just replaced an entire meal that could have been something else with more substantial nutrition.

Near the bottom of the label lists all the ingredients that are found within the product. The first ingredient listed is the main ingredient, meaning that most of the product is made up of that ingredient. If the first ingredient is cane sugar and the last ingredient is apple juice, that means that there is far more sugar than there is fruit juice. What many people also trip up on is the pronunciation of certain words found in this list. Usually these words are long scientific words that are often confusing. In order to breakdown what these words mean, it is important to understand prefixes and suffixes, as prefixes and suffixes determine the origin of each ingredient. For example, if an ingredient starts with “lact-” that means that it is a derivative of milk, meaning someone with a dairy intolerance would not be able to consume that product. The suffix “-ose” found in the words glucose, fructose, and lactose, means “sugar.” This understanding is also useful when reading cosmetic products, as the suffix “-cone” means a variation of silicone, which has been a recent infamous ingredient to avoid in shampoos and conditioners.

The next most important thing to understand in a nutrition label is grams of sugar, and how much is too much! According to Healthline, the recommended amount of sugar to consume a day is 37.5 grams for males and 25 grams for females. The average person consumes 76.7 grams of sugar a day, which is equal to 19 teaspoons and 306 calories (Healthline). To put these numbers into perspective, a bottle of sweet tea contains 44 grams, a can of soda contains 39 grams, and an energy drink contains 27 grams of sugar. If you want to stay inside your daily limit of sugar, opt for drinks with a lower amount of sugar per serving (less than 10) or only indulge in a couple of sips of soda or tea!

Stay tuned for Part 2 where we discuss sodium levels, different types of fat, and carbohydrates!

Posted by: Emily Jump, Marketing and Communications Intern

Level 1: Be aware of popular apps. According to Pew Research Center, the most popular apps among teens in 2018 were: YouTube, Instagram, Snapchat, Facebook, Twitter, Tumblr, and Reddit. [1] We know this! However, different apps become popular all the time. Those apps would include: TikTok, Monkey, Houseparty, Discord, WeChat, and even dating apps (Tinder, Bumble, Hily, etc).

 Level 2: Be aware of popular app features. Some today are:

• The ability to make parts of the profile hidden or filtering who sees what
• The ability to have location visible to friends 24/7 and
• The ability to video chat with strangers or friends

Level 3: Be vocal about what is acceptable in your household.  Discuss topics like:

• the display of personal information
• account profiles being public or private
• the boundaries of picture taking and
• location sharing.

Level 4: Be aware of how information can be hidden. This could include:

• Manually hiding apps in the settings of iPhones and Androids. With a quick google search, there are many videos that will show you how it’s done.
• Making apps less noticeable by creating app folders
• Downloading fake apps to be a disguise for photos or different apps

Level 5: Be aware of ways you monitor activity. To accomplish this you can:

• Simply ask to look at your teen’s social media profiles
• Ask what app’s they have accounts with
• Use apps to monitor activity like SecureTeen, Net Nanny, and TeenSafe [2]
• Use the same iCloud or phone account to see previous purchases, subscriptions, and downloads

[1] https://www.pewsocialtrends.org/2019/01/17/generation-z-looks-a-lot-like-millennials-on-key-social-and-political-issues/

[2] https://www.today.com/parents/these-3-apps-can-help-you-monitor-your-teens-activities-t105483

Posted by: Akiliah Walker, Marketing and Communications Intern

A general rule of thumb is this: If it came naturally from the earth i.e.: fruits, vegetables, nuts, and seeds, then it has the HealthNet’s stamp of approval! Processed foods are usually the culprit; however, we’ve narrowed it down to which ones to avoid, which ones to choose, and which ones to make at home!

Peanut Butter

• Peanut butter can often be used as a significant source of protein, it’s very filling and tastes amazing. However, most peanut butters are loaded with sugar, oil, and salt. Try using peanut butters with just two ingredients: dry roasted peanuts, and salt. If it must be stirred, that is a natural indication that the peanut butter has not been overly processed.

Oatmeal

• Oatmeal is often promoted as a great option for breakfast because of its high nutrient content and ability to keep you full until lunch. However, individual packets of oatmeal that can be prepared in the microwave are usually contaminated with extra sugars and unnecessary additives to make it “easier” for the consumer. The good news is that oatmeal labeled as “steal cut” or “rolled oats” are not overly processed and have the potential to taste like whatever you want depending on what you add to it. Try adding cinnamon, mashed banana, and frozen berries to your next bowl of oats!

Hummus

• Over the last few years, everyone has seemed to come to a common consensus that hummus is extremely delicious, as well as being a healthier alternative than other vegetable and cracker dips. Although true, it is important to be cautious when eating hummus because of the high oil content. A large amount of oil is directly associated with a high calorie count. It can be easy to go overboard with hummus because of how addicting it can be to snack on. If eating in moderation seems too difficult, one could always opt to making their own with a can of rinsed chickpeas, tahini, garlic, lemon, olive oil, spices, and salt! This way you can control the portion size of the oil and salt, so you know exactly what is going into your body.

Salad Dressing

• Much like hummus, store bought salad dressing always seems like a good idea in theory. It is made for salad so it must be healthy, right? Not necessarily. These dressings are usually very heavy on the oil and salt. Luckily, dressings can actually be made from home and stored in the fridge for a few days. If a salad dressing must be refrigerated it is generally a good indicator that it is fresher and better for you than those found on the shelves in the grocery aisles. Mashing up an avocado with some salt and lime juice and diluting it with water is a great healthier alternative to store bought options.

When it comes to healthier alternatives always be observant of sugar, salt, and oil/fat content. Understand how many calories in a serving size, and never forget the option of creating your own at home. Doing so usually results in a tastier final product anyways!

Posted by: Emily Jump, Marketing and Communications Intern

To make an appointment with HealthNet Dental please call 317-957-2450. To learn more visit www.indyhealthnet.org.

Posted by: Emily Jump, Marketing and Communications Intern