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Tips & Resources

THIRA Health / Tips & Resources

Pasta with Homemade Turkey Meatballs

Who doesn’t love a homemade pasta meal? THIRA Health’s team of dietitians has approved this healthy recipe, and elaborated on why substituting whole grain noodles or zucchini spiraled noodles and making your own homemade marina is such a great choice. Tomato sauce is not only delicious and versatile, it also contains lycopene which is the pigment in red fruits, including tomatoes, watermelon, and pink grapefruit.  Lycopene is plant-based antioxidant and studies have linked it to having decreased the risk of some cancers and contributing to heart health.  The mashed tomatoes in tomato sauce, as well as the presence of a fat (olive oil in this recipe), make it easier for the digestive system to absorb the lycopene. Whole grain noodles contain the entire grain kernel, meaning they contain a higher amount of dietary fiber versus white...

Those Who Attempt Suicide & the Clinicians Who Work With Them

The arrival of National Suicide Prevention Month (September) stirs up a plethora of emotions for those in the community, both from survivors of suicide attempts, their families, loved ones, mental health treatment providers, and others . In addition to the devastating loss experienced by the families and loved ones of those who die by suicide, those affected are often left grief-stricken, with a greater risk of mental illness and suicide themselves. In an effort to increase awareness and make good on the memory of those fallen, throughout the month you will likely be reminded of the country’s current battle to help those struggling with suicidal behaviors make different choices. You may be reminded that suicide is the 10th leading cause of death in the U.S....

The NAMI National Convention

On June 21st, 2019 NAMI held their National Convention in Seattle. The convention provided the community an opportunity for education, connection, and access to resources. This annual event supports individuals living with mental illness and their loved ones. What is NAMI? NAMI stands for the National Alliance on Mental Illness and is our nation’s largest grassroots mental health organization. NAMI also has more than 500 affiliates that work in local communities to help provide support and education on mental illness. Their goal is to educate, advocate, listen, and lead in fighting stigma and encourage understanding of the importance of mental health. What does NAMI do for you? NAMI has a plethora of knowledge and tools to help anyone and everyone who is affected by mental illness. Their website features pages such as, “Know the Warning Signs”, which gives...

National Eating Disorder Awareness Week

By Emily Fitch, RD and Allison Thompson, RD   It’s National Eating Disorder Awareness week. We’ve been struggling with what to write – there are already blog posts with Eating Disorder (ED) facts, statistics, mottos for recovery, and much more out there. We know that children are 242 times more likely to develop an eating disorder than type 2 diabetes, for example – yet we hear so much more about the importance of a ‘healthy weight’, and not so much about how to promote balanced and nourishing messaging about health and weight. We know that recovery isn’t just about weight restoration, eating disorders often coexist with diagnoses like anxiety and OCD, eating disorders aren’t just about food, and recovery isn’t a straight line. Eating disorders are complicated medical and...

5 Tips For Improving Bad Habits

Our habits, over time, build up the experiences that define our lifestyle and the way we approach life. A habit can be physical and health-related, such as eating fatty foods and sweets or smoking cigarettes, or it can be emotional and mental - such as the re-telling of a personal narrative that causes us stress. Habits are patterns of behavior that often happen outside of our awareness. While you may be most aware of the habits that work against you, what matters most is taking action for change. It is crucial to understand that ineffective habits don’t go away on their own. Unfortunately, breaking a bad habit can be quite daunting for people, and there’s deep-seeded behavioral reasoning for this. We’re hard-wired to re-create experiences that...

Breaking the Stigma

More celebrities leading the way for mental health awareness.  Mental health awareness has been brought into the spotlight as of late. More and more artists, celebrities, musicians, and actors have been coming forward with their own accounts of personal struggle with mental health. By using their influence to spread knowledge about the stigma surrounding mental health, positive strides have been made for everyday people struggling with mental health problems. The stigma surrounding mental health can be broken down into two parts. As Dr. Graham Davey writes, “Social stigma is characterized by prejudicial attitudes and discriminating behavior directed towards individuals with mental health problems as a result of the psychiatric label they have been given.” The other facet of stigma when it concerns mental health is perceived...

Our Favorite Wellness Gifts from 2018

This holiday season, our team wants to make it easier for our friends and community to give the gift of mindfulness and peace. We’ve compiled a list of some of our favorite gifts that inspire positive habits, restfulness, and holistic living. Check out our list below and feel free to share your favorite wellness gift ideas with us!   DAVIDsTEA: Inspire coziness and self-care with a variety of gift options from  DAVIDsTEA. The brand offers over 150 types of tea, including exclusive blends, limited edition seasonal collections, traditional straight teas and exotic infusions from around the globe. Not to mention the largest collection of organic teas and infusions in North America.         Home Garden Kit: A little indoor planting over the Winter can go a long way in boosting...

15 Apps to Start Your Self-Help Journey

In light of Mental Health Awareness month, the team at THIRA would like to provide you with all possible resources to help cope with mental health challenges. Such resources can come in many forms, such as individual therapy sessions, support groups, and even health and wellness programs. However, we understand that in-person therapy (and therapy as a whole) may not be an option for everyone. In today’s digital world finding resources and answers for mental health challenges has become easier - as has to take that first step towards getting help. In light of this, we would like to recommend a few apps to help you get started on your self-help journey, improve your daily routines and practice DBT-based mindfulness skills in the comfort of your...

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Empty Nest Syndrome

It’s that time of the year: high school students making their college decisions, moving out and starting their independent lives away from home. Many parents may start to experience the Empty Nest Syndrome - that feeling of sadness and loss when their children grow and up and “leave the nest.” Despite the name, Empty Nest Syndrome is not a diagnosis and does not require clinical treatment. It is simply a name that characterizes what so many parents experience at this point in their lives. Empty Nest syndrome may occur in both males and females, although it’s most common among full-time parents, parents who have difficulty dealing with separation and change, parents who are also dealing with a change or their own, and finally, those who...

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Healthy Reminders For New Moms (on Mother’s Day!)

An estimated one in six women suffer from postpartum depression, and many more develop compulsive behaviors (such as washing their hands or obsessively checking whether their baby is breathing.) As a cocktail of hormones surge and sleep arrives less regularly, anxiety and depression can weigh heavily on new parents—and particularly on moms who must nurse around the clock. It’s important to remember that taking good care of a baby is impossible without taking good care of yourself. Below are some reminders for staying healthy after becoming a mother:   1. Indulge in healthy food Indulging in healthy food throughout the day will maximize the energy you have as a new mom. The quality of your breast milk will be consistent, regardless of what you choose to eat, but poor...

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