1.0The Sourcehttps://the-source.netrich600338<blockquote class="wp-embedded-content" data-secret="c5LGbRRbNP"><a href="https://the-source.net/thirty-day-wellness-jump-start-with-prairie-cardiovascular-and-st-johns/">Thirty Day Wellness Jump-start with Prairie Cardiovascular and St. John’s</a></blockquote><iframe sandbox="allow-scripts" security="restricted" src="https://the-source.net/thirty-day-wellness-jump-start-with-prairie-cardiovascular-and-st-johns/embed/#?secret=c5LGbRRbNP" width="600" height="338" title="“Thirty Day Wellness Jump-start with Prairie Cardiovascular and St. John’s” — The Source" data-secret="c5LGbRRbNP" frameborder="0" marginwidth="0" marginheight="0" scrolling="no" class="wp-embedded-content"></iframe><script type="text/javascript"> /*! This file is auto-generated */ !function(c,l){"use strict";var e=!1,o=!1;if(l.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(/[^a-zA-Z0-9]/.test(t.secret));else{for(var r,s,a,i=l.querySelectorAll('iframe[data-secret="'+t.secret+'"]'),n=l.querySelectorAll('blockquote[data-secret="'+t.secret+'"]'),o=0;o<n.length;o++)n[o].style.display="none";for(o=0;o<i.length;o++)if(r=i[o],e.source!==r.contentWindow);else{if(r.removeAttribute("style"),"height"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if("link"===t.message)if(s=l.createElement("a"),a=l.createElement("a"),s.href=r.getAttribute("src"),a.href=t.value,a.host===s.host)if(l.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener("message",c.wp.receiveEmbedMessage,!1),l.addEventListener("DOMContentLoaded",t,!1),c.addEventListener("load",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf("MSIE 10"),a=!!navigator.userAgent.match(/Trident.*rv:11\./),i=l.querySelectorAll("iframe.wp-embedded-content"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute("data-secret")))r=Math.random().toString(36).substr(2,10),t.src+="#?secret="+r,t.setAttribute("data-secret",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute("security"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:"ready",secret:r},"*")}}}}(window,document); </script> With many thinking about healthy resolutions for 2022, Prairie Cardiovascular and HSHS St. John’s Hospital would like to share a Thirty Day Wellness Jump-start with an achievable goal each day. “A commonsense approach to heart health includes eating a healthy diet, exercising regularly and getting enough sleep,” says Dr. Arti Singh, a cardiologist with Prairie Cardiovascular. Singh adds, “Take your New Year’s resolutions one step at a time to incorporate healthy habits into your lifestyle. Don’t get discouraged. You’ll find that making healthy choices makes you happier over time.” Day 1: Say hello to strangers. Endorphins surge.Day 2: Go to bed early. Your body and brain want 7-9 hours.Day 3: Walk for 60 minutes. Destress and burn 300 calories.Day 4: Practice gratitude. It’s a key to happiness.Day 5: Eat more non-meat protein such as nuts, tofu, lentils and beans.Day 6: Find alone time. Relax. Breathe slowly.Day 7: Free yourself from technology. Schedule a day without computers, phones or television. Day 8: Reduce the sugar in your breakfast. Forget processed boxed cereals.Day 9: Park far away. 500 steps is a quarter mile.Day 10: Make your own salad dressing. It’s a simple way to make a healthy change.Day 11: Phase in more whole foods.Day 12: Take the stairs.Day 13: Call your mother. Connect with loved ones regularly.Day 14: Eat high fiber foods such as artichokes, peas or pears.Day 15: Get up every 30 minutes. No sitting all day.Day 16: Cuddle more. It reduces stress.Day 17: Eat with others. Make it social.Day 18: Know your numbers. Schedule checkups with your doctor regularly.Day 19: Express yourself. Artistic activities reduce stress.Day 20: Eat local and seasonal foods. Connect with your place.Day 21: Exercise with friends.Day 22: At least once a week, make a meatless meal.Day 23: Learn to say “no.” Manage your stress.Day 24: Visit with friends. Connect with your community.Day 25: Play outside. Don’t worry about the weather.Day 26: Make your plate colorful. Eat the rainbow.Day 27: Take a break. Burnout lowers immunity.Day 28: Drink more water. Hint: the lighter your urine, the more hydrated you are.Day 29: Move naturally. Just walk.Day 30: Eat lunch away from your desk – outdoors if it’s warm enough. If you’re concerned about your heart health, call 888-4PRAIRIE or visit www.Prairieheart.org to learn more about the doctors of Prairie. HSHS St. John’s Hospital offers mind-body services and resources, including mediation circles, classes and a smoking cessation program. For more about mind-body services at St. John’s, visit hshs.org.