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Mike Giannulis elucidates on healthy food habits during the pandemic

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The Coronavirus pandemic has brought with it various difficulties for human beings. These challenges may affect the human race, both emotionally and physically. It is not easy to keep up with the routine amid physical distancing norms. The problem increases if you are at a higher risk of getting infected with the virus. In this scenario, the preparation of meals is a stunning challenge. There are various tips provided by experts for supporting people both mentally and physically.

Take a look at the following points to ensure your overall well being, as explained by Michael Giannulis

• Try to go for nourishing meals like vegetables and fruits, whole grains, and lean protein. These food items may support both mental and physical health during tough times.

• Cut down on your sugar intake, alcohol, and caffeinated drinks. You may opt for healthy beverages like green tea, fruit juices, which may refresh your mind.

• Also, limit your consumption of snacks, fried food, and packaged items. These products have high sugar levels and preservatives, which are not adequate for health.

• Take care of your daily routine and schedules to ease your anxieties and stay grounded. The same thing applies to your meals. Take your meals at regular intervals and abstain from taking stress snacks.

• Staying at home provides you with an opportunity to take your meals with your family members. Moreover, you may cook together and practice mindful eating with them to establish significant relationships.

Grocery shopping tips

• The moment you are outside the house, you get exposed to the virus. To ensure safety, you must plan to limit your exposure to the virus. Try to limit your time in the store and be flexible in case of food items which are temporarily unavailable. Make use of those items which are available.

• Try to incorporate foods in your shopping list which has a longer shelf life. These items include potatoes, carrots, yams, squash, and apples.

• According to Mike Giannulis, you must plan nutritious meals to take care of your physical health. Moreover, when you are in the grocery store, touch only those items you intend to purchase.

Ensure appealing and healthy snacks that are available and visible, like a bowl of carrots or fruits. Go for nutrient-rich snacks such as nuts and dried fruits, boiled eggs, cheese, and chopped wedges. You may also make use of online healthy meal recipes and do experiments with your meal.

Try to involve children in meal planning and also cooking. They may help you accompany simple tasks like reading recipes, learning about vegetables and fruits, and measuring different ingredients. It may be a part of their “distance learning” activity. Serve water or milk to your kids and limit their intake of sugary drinks. You may also include Vitamin C rich drinks like orange juice, which plays an essential role in building immune power.

As in this scenario, it is necessary to strengthen your immunity for fighting the disease. Also, you may get hold of reliable information about immunity booster food items from the digital platform.

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5 reasons why workplace safety is so important?

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Safety is important, in the modern world, and if we don’t take action during our working day to make ours and others a safer place to be, then damage can be done. As a ‘person conducting a business or undertaking’ (PCBU), you are responsible to provide and maintain utmost safety in your business and property. But let me ask you: Do you assure your business is safe from all possible hazards? Our latest blog post covers 5 reasons why workplace safety needs to be at the forefront of every business owner’s mind.

1. Prevent serious injury

In recent years we have seen the rise of workplace related injuries. While it is always difficult to prove causation, it seems that workplace safety practices can play a critical role in reducing these risks. To the casual observer, little might seem different in many workplaces, but these same places are often plagued with injuries and workplace disputes. This is particularly true in workplaces where health and safety management has not yet been implemented effectively, nor where norms and standards have not been established. 

A corporate culture that encourages a holistic workplace safety management at all levels of an organisation, would ensure that workplace hazards are not ignored or downplayed which reduce the chances of workplace related accidents, injury, or deaths.

A good practice: Many businesses have a Workplace health and safety management system. The WHS management system helps manage workplace hazards; identify health and safety risks, threats and hazards to company employees and the public; create an appropriate plan to manage safety concerns and respond to safety incidents. Additionally, it allows for stricter procedures, better communication, recognition and education within your workplace regarding these practices; and provides for the provision of effective tools such as first aid kits, personal protective equipment (such as a face shield, closed-circuit television or PE kit) which adds up to help make workplaces safer for everyone. 

2. Improve productivity and performance

A comprehensive workplace safety program designed to protect the physical, mental, emotional, and social well-being of each individual employee can make employees feel supported which can lead to improved performance and productivity. Research shows that people who are comfortable working in a work environment have better performance than those who feel like they are on their own in a space that is not as safe. In short, having a safe space where employees can complete their work without problems reduces absenteeism, improves the quality of service/product, and customer satisfaction while furthering organizational overall objectives.

3. Reduce Financial loss

The cost of a workplace injury can be devastating. When employees are injured it costs a lot of money both to them and to your company – The bigger the potential for injury then the bigger the sticker price of relevant liability insurance policy and premium. And in some cases, business owners are responsible for all costs. And worse, if the business is closed for any length of time and operations cannot continue? Financial ruin may be just around the corner. Preventing preventable accidents saves businesses from liabilities, fines, equipment repair/replacements and health costs – saving companies money.

4. Boosts business reputation

What are potential customers, vendors and business partners thinking when they hear that your company is involved in an accident. Do they just see dollar signs? Of course they don’t; they are seeing injuries – which can have adverse effects on your business and reputation especially if a large number of accidents happen in your workplace.

It is true that your workplace can etch your reputation as an unsafe place down your back and be perceived as an unprofessional company in the process. So what is the solution then? 

The solution lies in ensuring workplace safety. Business owners who care genuinely about worker safety can have peace of mind knowing their company has in place a strong workplace safety program to publish, show off and share with customers, vendors, and business partners. Invariably this would score them some good points. A company the public sees as taking the safety responsibilities seriously would get good publicity and better reception than one that doesn’t.

6. Improve employee morale

If there’s one thing you need to protect, it’s the morale of your staff. Team spirit is often more important than training and equipment when it comes to workplace safety.

Accidents are devastating, imagine walking into work and somebody is just not there anymore. Imagine how it feels for their colleagues and the ripple effects on your whole workplace? At the end of the day, what’s important is to show that you take the safety concerns and welfare of workers seriously  – this can improve morale and show employees that you do care. 

A proactive approach to workplace safety draws on everyone’s input and leads to better relationships between management and staff, better training and ultimately a happier work environment – one with lower accident rates and less businesses insurance claims

Conclusion – How to ensure your business’ workplace safety

The good news is you can protect your business from unwanted safety mishaps with a Workplace Health and Safety (WHS) Management System. The program helps keep accidents at bay and promote a positive workplace culture that will make your employees feel valued and respected. 

Fewer injuries and illnesses mean lower medical bills, increased productivity, and a happier staff. All of these things are important in the long-run, which is why it’s best to tackle workplace safety from the start. If your employees feel safe to do their jobs then they’re more likely to do them well, which forces the business to improve as well. 

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Tips To Improve Sleep Quality

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Tips To Improve Sleep Quality

1.         Be Active (Exercise)

Leading an active lifestyle, or getting some form of exercise, is beneficial health-wise and makes it easier to have a restful sleep at night. Engaging in physical activities enables the endocannabinoid system to regulate hormones in the body efficiently, thus promoting a good night’s sleep. According to research, postmenopausal women who exercise regularly rarely struggle to fall asleep compared to those who don’t. While regular exercise is recommended, it wouldn’t be advisable to exercise too close to your bedtime. Doing only triggers increased alertness which might make falling asleep much harder. Exercising in the morning, however, helps improve the natural circadian rhythm, thus recommended.

2.         Only Use The Bedroom for Sex and Sleep

Any other activities aside from sleeping and sex should be done elsewhere and never in your bedroom. This includes responding to emails or using the bedroom as an office. You also want to avoid using electronic devices or watching television in the bedroom as well.  Reserving the room for sleep and sex makes it easier to drift to sleep minutes after hitting the blankets.

3.         Make It Comfortable

The bedroom should be distraction-free and comfortable. Consider investing in a comfortable and supportive bed/mattress, and keep it cool at all times. Read these Walmart mattress reviews. You also want to block external lights from the bedroom too.  Sudden flashes of light can be disruptive, especially when trying to grab some sleep.

4.         Have A Sleep Routine

Make a habit of doing the same things an hour or so before bedtime. Bedtimeritualshelp prepare the mind and body for sleep, allowing it to slow down even before you have hit the blankets.  Even the simplest bedtime rituals such as drinking a warm glass of milk, listening to soothing music, or even taking a warm shower will go a long way to promote sleep.

5.         Don’t Go To Bed On An Empty Stomach

Going to bed on an empty stomach or too full will only make it harder to fall asleep.  Light snacking is therefore recommended when/if feeling hungry but want to go to bed.  The snack, such as an apple, banana, or slice of cheese, should provide the body with enough energy to push you to the morning.

6.         Avoid Alcohol And Caffeine

According to sleep experts, it would be advisable to limit your caffeine intake to the morning hours only. The stimulating effects of caffeine can last for more than 5 hours and significantly impact your sleep patterns if consumed a few hours or minutes to bedtime.  You might thus want to avoid chocolate, coffee, tea, and collar in the evening to have a restful night. Alcohol, on the other hand, will force you to make repeated trips to the bathroom, disrupting your REM.

7.         Avoid Going To Bed When Stressed It’s easy for anyone to be drowned in the never-ending responsibilities and bills. The last thing you want is to go to bed stressed.  Stress triggers increased production of cortisol and other nasty hormones that cause your heart to start racing and even inhibit sleep. However, learning to manage stress gives you a better chance to take on the next day’s events and have a restful night. Essential relaxation and de-stressing techniques, such as deep breathing, light yoga, a good dance, and even writing down your stressors, might come in handy in such situations.

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Getting Back into the Healthy Frame of Mind After Lockdown

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Being under lockdown conditions has had the side-effect of making people feel like they have little reason to leave their home at all, given that social activities that would have taken them outside have been called off, and everything they need is at home. While being awfully convenient, it does also mean that it’s difficult to get back into the swing of spending more time exercising and going outdoors after an extended period of time off from such activities. With the prospect of lockdown ending, it’s important that these healthy habits are picked back up.

Getting back on the horse can be difficult, though, especially with so much time off, so it doesn’t hurt to have a few suggestions about how you can make this process as smooth as possible and be back to your best self as soon as possible. What it might mean is that you’re changing more about your lifestyle than simply gradually increasing how often you exercise or go outside, it’s as much about changing your mentality as it is about changing anything else. That being said, there are a few things you can do to help your mentality get there quickly.

Knowing Where to Start Exercising Again


In any scenario, going from zero to one hundred immediately brings with it a certain set of risks, and that is also true when you’re talking about exercise. A good place to start again is, therefore, somewhere more moderate with activities such as walking and running that can provide you with the exercise you need to get back into the swing of things while also giving you an opportunity to spend more time outside.

If you’re new to running, you might find this a good opportunity to fully absorb yourself in a new hobby, meaning you might be looking for the right tools for the job. Looking for gifts for runners can not only provide a great insight into what you need but also might give you ideas for gifts for your like-minded friends or family.

Make Improvements to Your Diet


A bad habit that you might have fallen into with all this increased time spent at home is that your diet might have seen the inclusion of more foods such as takeaways than it would have otherwise. This might not necessarily be the case, however, as a lot of people decided during lockdown that learning to get creative with cooking and therefore increasing their culinary skills was a good use of time. If you’re someone who hasn’t gotten around to this yet, this is a great time to do so and go about changing your diet.

As well as meaning that you’ll be learning a skill that could be invaluable throughout your life, learning to cook also means that your meals could become substantially healthier, due in part to the amount of control that you have over the specific ingredients. The time you have left in lockdown means you have time to develop this skill in time for you to present it to your friends and family when you see them again, impressing them with what you can make.

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What is child psychology?

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Is your child a mini-adult? Or are they just a child with a different set of mental processes? Child psychology or child development is a detailed study of the psychological processes of children. It investigates the impact of external and internal factors on a child’s mental, physical and emotional development. The field investigates how psychological processes differ in a child (up to the age of 16 years of age) and an adult and tries to find the best ways to ensure a healthier and happier childhood for children.

There are a set of big questions that are before today’s child psychologists. The first is the inevitable battle between nurture vs nature. Is a child only a product of his environment or nurturing? Or is a child’s behaviour or development also a product of his genetic predisposition or hereditary characteristics?

If it is all about nurturing, then parents, teachers and family can create a holistic and happy childhood, leading to mentally strong and functioning adults. On the other hand, if a child’s environment has less control over inherited mental illnesses or personality traits, it might mean that it is not possible to address mental health issues. Child psychologists from all over the world indulge in data collection, surveys and hypotheses that supports or refutes both positions.

Now let us take a look into some historical background of child psychology:

Historical Background:

Research into child psychology is fairly recent. It started in the 19th century when G. Stanley Hall wrote his work, “Pedagogical Seminary”. It is a periodical that investigates child psychology and pedagogy. In the 20th century, the discipline gained more interest through research by Sigmund Freud, Melanie Klein, Anna Freud and Jean Piaget.

In his research, the Swiss psychologist Piaget theorized the acquisition of understanding in children. He worked by asking questions from his children and other kids and emphasized that “children actually thought differently than adults”. He basically investigated the different stages of learning during childhood and investigated how children perceive themselves and the world at each stage.

  • Sensorimotor- These are the first two years of the life of a child where he/she learns via manipulating physical reflexes to external responses. It is in this stage where a child understands his existence as a separate entity from the others or the environment.
  • Preoperational- This stage can be till the child is 6 or 7 years of age. In this stage, the child learns the language and manipulates his environment with words.
  • Concrete operational- This is when the child understands logic and begins to classify objects around him via their similarities or differences. The concepts of time and numbers are comprehended and made use of. The stage usually lasts till 12 years of age.
  • Formal operational- Now, the child is a thinker with logical thoughts and ideas and manipulates abstract ideas to create a hypothesis.

Today, child psychology is a branch of psychology that investigates behaviour patterns of children right from the prenatal stage to adolescence. The study focuses on all aspects of a child’s development – physical, mental and emotional. The field is dynamic and ever-evolving and experts work on different aspects of a child’s development.

It is important to understand that child psychology is not restricted to an individual child. It is about the role of a child’s genetics, environment, parents, teachers, economic status and many other factors. A child does not grow in isolation. All external influences can have a negative or positive impact on his behaviour, mental development and personality. Let us take a look at some of the important aspects.

For children:

When it comes to studying the behaviour and developmental growth of children up to the age of 16 years of age, there are several different aspects for a psychologist to look at. For example;

  • There is a cultural context where a psychologist investigates customs, values and shared assumptions of a community and its influence on the child.
  • Social context is another aspect where a child’s relation to peers and adults is reviewed.
  • The social class represents the socioeconomic context towards understanding a child’s overall development. The influence of status, money, and nutrition on a child and his/her access to opportunities due to that class is an area of investigation.

Apart from the above contexts, the role of biological factors like genetics, gender roles, prenatal development and so on is crucial.

Now, when it comes to youth psychology, no counsellor works on a child in isolation. The overall mental and behavioural development of a child is directly related to the influence of his parents, peers, and teachers.

Let us investigate the role of parents and teachers in child psychology.

Positive parenting:

Child development psychology is not restricted to understanding a child as a single and independent entity. It is about understanding the role of parenting in the overall development of a child. A child psychologist’s work is often a detailed investigation of a child’s immediate environment like family members and the community. Any child with mild or severe behavioural or mental issues is not counselled alone. Often a youth psychologist works with a child in dual ways; alone and with his family members. This is important to delve deep into underlying issues or miscommunication that might be affecting a child at his home. The idea is to help both the children and parents to create a healthier and happier reality at home.

Role of a teacher as a mentor:

Today, teachers either work with child psychologists at school or are expected to play a role in analyzing and helping a child’s overall mental development. We know many people whose teachers or coaches had an immense influence on a child’s future and well-being. In a highly competitive scenario of today, teachers are expected to get a basic understanding of child psychology. For instance, a teacher is in the position of understanding the cognitive parameters of each child based on IQ tests and overall performance in the subjects. However, the socio-economic environment might impede a child’s mental growth and confidence. A teacher has the resources and power to communicate differently with the specific child and help that child to overcome the impediments.

Similarity, a teacher is in a position to diagnose early detection of behavioural issues or developmental issues in a child. Recommendation to a child psychologist can help in early detection and cure of behaviour or mental health issues.

“Children should be able to do their own experimenting and their own research. Teachers, of course, can guide them by providing appropriate materials, but the essential thing is that in order for a child to understand something, he must construct it himself, he must reinvent it. Every time we teach a child something, we keep him from inventing it himself. On the other hand, that which we allow him to discover by himself will remain with him visibly for the rest of his life.” ― Jean Piaget.

Child psychology is a dynamic, interesting and multifaceted field that still requires a lot more research to understand the deep complexities of the human mind. Psychologists might not have reached a worthy conclusion in the battle between nature vs nurture, but rationality points out that a child’s psychological makeup is an interplay of both forces – genes and environment! It is for the parents, teachers, and psychologists to play the role of gentle guides who nudge the children in the right direction, mentally and emotionally.

Are you looking for a child psychologist in Newcastle? Beam Health is a reputed mental health clinic in Newcastle with a team of certified and experienced psychologists, speech pathologists, occupational therapists and behavioural therapists. The benefit of booking a Newcastle-based child psychologist centre is that you get to work with a team of specialists who offer therapeutic support to children and their families. The experts work consistently with children of all ages – teens and young adults and cater to their mental and emotional health. Child psychology specialists are also available for online/ telehealth sessions.

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What is the Recovery Time for Common Hand Surgeries?

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What is the Recovery Time for Common Hand Surgeries?

When suffering from painful hand conditions such as carpal tunnel or trigger finger, sometimes the only way to find relief is to undergo hand surgery. This can put a pause in your daily life. But you need to be patient and make sure that you are healing properly and completely.

Some hand surgeries performed by a Chandler hand doctor can take 6 weeks to heal while others can take up to 3 months if not longer. It all depends on the type of surgery you are having and the severity of your hand condition.

Trigger Finger Surgery

Trigger finger surgery is a common surgery that takes about 6 weeks to heal. Out of those 6 weeks and sometimes even after that time period, expect to attend at least 2 weeks of physical therapy.

After 2 weeks from the surgery date, you will be able to get strength back in your finger, but you still need to expect it will take the full 6 weeks for recovery.

What is trigger finger?

Trigger finger is when your finger gets stuck in a bent position and snaps straight back. This causes finger stiffness, soreness, and popping and clicking when pointing the finger straight forward.

Tendon Repair surgery

Tendon repair surgery can take up to 3 months for recovery. This surgery is needed to repair detached tendons. An incision in the hand, wrist, and finger will be needed and can cause a bruised and swollen hand after surgery.

Carpal Tunnel Surgery

Carpal tunnel surgery is a more extreme surgery, taking months to recover from. In fact, it could take a full year to completely heal from carpal tunnel surgery. If you are suffering from painful carpal tunnel and looking to regain strength and function in your hand, surgery is the answer.

It all depends on the severity of the surgery. Most patients do see their hand strength return after 2 to 3 months. And most patients start feeling relief just a couple of weeks after surgery, with numbness and pain vanishing after 3 months.

Tips for a Smooth Recovery

Follow all aftercare instructions and be prepared by planning plenty of rest time. Each surgery is different, so make sure to know your limits. Always wear needed bandages and splints until your doctor removes them.

If your doctor suggests rehab or physical therapy, make sure to attend needed sessions and always do the exercises suggested by your doctor.

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