February is my favorite month. Valentine’s Day, my birthday (shhh) and most importantly, the increasingly prevalent black history month celebrations, make the month notable during a normally cold, snuggly time of year. And even though February is ending, Black history doesn’t.
Black history and culture podcasts are great motivators for getting that workout in on the treadmill, elipitcal, row machine, or if you brave cold weather, an outside walk, run or hike. What a fabulous way to learn about the contributions of African Americans to what makes America great, while exercising your heart and lungs (oh and February is Heart Health month!)
Below are a few podcast to tune in to. I especially have an affinity for GirlTrek‘s Black History Bootcamp series. Girltrek is an organization that bills itself as a national health movement that activates thousands of Black women to be change makers in their lives and communities — through walking In the footsteps of a civil rights legacy. Chapters are in every major city.
This is not a fitness organization, this is a campaign for healing. This is not recreation. This is a lifestyle. We walk to heal our bodies, inspire our families, and to reclaim the streets of our neighborhoods. We believe in the discipline and power of walking to transform our lives, enliven our communities, and restore our humanity.
And don’t let the “Girl” fool you. This group is for GAW of all ages.
Here are some great black history podcasts to try. Note that they can be accessed through Spotify, Apple and Google apps. So grab your sneakers, earpods and phone, and start walking and learning!
Welp it’s the blessed New Year and the reprieve we’ve all been looking forward to. Join my webinar this Wednesday at 11:00AM to review exercise trends and wearables for 2021. Digital workouts, HIIT, Megaformer, Barre and Hybrid classes are trending and could be your spark. In addition, we’ll look at the wearables and home fitness trends. This is the year! Register here!
Mindful eating is about recreating that “first bite” delight in each bite of your food. When your mind is disengaged from eating, you are not satisfied and seek out more food, even when you are full. When you connect with your eating experience, reflect on the source of the food, those who prepared it, those eating around you and the sensations in your body, you will feel more satisfied regardless of what or how much you are eating.Mindful eating can make anyone’s eating healthier and more nurturing, regardless of weight or nutritional status.
How to Eat Mindfully
Pay attention while you eat. Use all of your senses to enjoy your meal. What does your food look, smell, taste, and feel like?
Slow down. Take the time to enjoy your food so that you will be satisfied when you are finished.
Use smaller plates and bowls. Think about your hunger/fullness when your dish is empty. Wait 20 minutes from the start of the meal before deciding if you are hungry for more.
Pay attention to how you know if you are hungry or full. If you are still hungry, then eat a little bit more. If you are satisfied, stop eating.
There is no right or wrong way eat! Everyone’s eating experience is unique to them and all foods can be a part of a healthy diet – it just depends on how often we eat certain foods.
2. Tips for mindful eating include all the following, except which one?
Putting down your silverware between each bite of food.
Using all 5 senses when eating
Pausing after 10 minutes of eating and reconsider how hungry you are
Using your manners while eating
Although having some manners while you eat might help you to enjoy the experience of eating more, it is not part of the framework for mindful eating. Allowing yourself enough time to enjoy each bite of food by not rushing through the meal is key to mindful eating. So take a bite, put down your fork, explore all the sensations your meals has to offer by using all 5 sense and then pause to assess your satiety or continued hunger.
3. Which of the following can result in you eating less?
Eating from a large bowl, bag, or plate
Putting chocolate and cookies in plain sight
Watching TV while eating
Pre-portioning snacks in visible containers
Have you ever noticed how your entire snack can disappear while you eat at your desk or while watching tv? That’s because you may be preoccupied with something else and not giving your meal your full attention. This is a situation where you might end up eating more than you would have if you had stopped and really paid attention to what you were eating. Having your temptations in clear view might not help you meet your goals of eating less either. Pre-portioned snacks can provide you with a predetermined amount of food that might help decrease chances of mindless eating if you are forced to be in one of these situations during your meals.
4. Mindful eating does not involve which of the following?
Eating foods that you enjoy
Being grateful for the meals you have
Altering your environment to change the way you eat
Mindful eating is an approach that allows all different foods to be part of a healthy diet. Mindful eating does not include restricting foods but rather helping to identify how foods make you feel and how much you need to eat to feel satisfied and no longer hungry. Mindfulness is learning to be grateful for your foods and respecting your meal for what it is providing you. Altering your environment (such as turning off the television while eating or moving to a quieter environment) is one strategy that you use to give more attention to your foods.
4. True or false: If you’re craving something and can’t get it off your mind, you should eat it.
Sometimes, trying to stifle a craving makes it grow so intense that, when you finally cave, you eat the whole bag, carton or box. Don’t beat yourself up if you give in to a craving. Instead, relish it. Take a small bite, savor the taste, have another bite. Thoroughly enjoy it. Then move on.
Often these terms are intertwined but although they influence one another, their focus is different. In a nutshell, wellness” refers to your overall well-being, a lifestyle that you actively seek and one that is continually evolving — whereas, “health” refers to your actual mental and physical state.
One person can be physically fit, able to run 6 miles a day and eat the healthiest diet ever, but still not enjoy wellness if other aspects of their life affect their ability to function. Another person could be living with high blood pressure and disease and considered in poor health, yet practicing wellness that is enhancing his or her overall health. Wellness is more than being free from illness; it is a dynamic process of change and growth.” The World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” They define wellness as, the optimal state of health of individuals and groups.
“Wellness incorporates wholism — This doesn’t mean that each element will be in perfect balance always but supporting a client to create harmony out of that helps them get to the root cause of a challenge and understand where triggers are showing up. Health tends to look at just one piece and not the whole person. We can’t look at weight and food and not also look at relationships and careers, for example.” –Kim Goeltom, Superwoman Wellness Coach & Certified Master Wellness Coach at Creating Legacy Wellness
This 7 element wheel incorporates the major areas of our lives that matter when it comes to following a wellness pattern. *
Physical Wellness -This dimension of wellbeing focuses on practicing healthy daily habits. It includes exercise and activites that buildi strength, flexibility, and endurance and eating nutritious foods. This dimension is most associated with health and wellness.
Emotional Wellness– Self-esteem and optimism are powerful healers. Similarly, expressing love and other emotions help achieve balance in the face of challenges. Note that emotional wellness differs from mental health which is the absence of mental illness. You might engage in emotional health and wellness by nurturing close relationships, establishing healthy boundaries, and learning to say no when you’re feeling overloaded. Tune-in to your thoughts and feelings
Cultivate an optimistic attitude
Seek and provide support
Learn time management skills
Practice stress management techniques
Accept and forgive yourself
Intellectual Wellness The intellectual dimension encourages creative, stimulating mental activities. Our minds need to be continually inspired and exercised just as our bodies do. People who possess a high level of intellectual wellness have an active mind and continue to learn. An intellectually well person uses the resources available to expand one’s knowledge and improve skills. Keeping up-to-date on current events and participating in activities that arouse our minds are also important.
Take a course or workshop
Learn (or perfect) a foreign language
Seek out people who challenge you intellectually
Learn to appreciate art
Spiritual WellnessIs your mind at peace? A set of core beliefs or values that shape you and how you live your life often creates harmony. It encompasses a high level of faith, hope and commitment to your individual beliefs that provide a sense of meaning and purpose.
Social Wellness Your social wellness is vital to being a healthy human being. This means that you practice healthy boundaries, nurture friendships, and take time for social events regularly. Social wellness includes showing respect for others and yourself. Contributing to your community and to the world builds a sense of belonging. Learning when to push yourself to get out with others and when to stay home is key to balancing your social wellness.
Contribute to your community
Share your talents and skills
Communicate your thoughts, feelings and ideas
Environmental Wellness This is an awareness of the unstable state of the earth and the effects of your daily habits on the physical environment. It consists of maintaining a way of life that maximizes harmony with the earth and minimizes harm to the environment. It includes being involved in socially responsible activities to protect the environment. This might include adding an air filtration system to your home and workplace, buying plants, and installing a water filter so you can drink and bathe in truly clean water. Environmental wellness is also about how your spaces feel.
Rearranging your furniture, repainting, and bringing in more natural light can all be ways to improve your environment. Choosing toxin-free paints, organic fabrics, and low-toxin furnishings can also increase your wellness. Stop your junk mail
Conserve water and other resources
Minimize chemical use
Reduce, Reuse, Recycle
Renew your relationship with the earth
Vocational or Occupational Wellness involves preparing and making use of your gifts, skills, and talents in order to gain purpose, happiness, and enrichment in your life. The development of occupational satisfaction and wellness is related to your attitude about your work.
Many of us will spend most of our lifetime at work, which means it’s crucial that we give it consideration when building a wellness lifestyle. If you hate your job, are experiencing unresolved tension at work, or are in a toxic work environment, it will profoundly affect your health and well-being. You might need to change jobs, choose a new career, or simply establish healthy boundaries at work. You don’t need to make drastic changes in order to increase your occupational wellness. But it’s also important to know when it’s time to take care of yourself and do what you need to do in order to feel more joy in your life. Achieving optimal occupational wellness allows you to maintain a positive attitude and experience satisfaction/pleasure in your employment.
Tips and suggestions for optimal occupational wellness include:
Explore a variety of career options
Create a vision for your future
Choose a career that suits your personality, interests and talents
Be open to change and learn new skills
Here we’ve focused on elements that are more likely in our control in pursuing wellness. Other elements I have not mentioned are the financial dimension and the state of racial inequality here in the US and elsewhere in the world. Both are extremely important elements to consider in the well being quotient.
Having a roof over your head and food in the refrigerator is basic life sustenance which reflects our financial condition. This is the element many of us may not have control over, considering job losses related to COVID 19 and other factors. The social issues that have birthed organizations like Black Lives Matter, are also factors that may not be controllable in pursuing well being.
As you reflect on your status with these elements, are you healthy or do you need to make tweaks to achieve the best wellness for you? Chances are there will never be true equilibrium but we can live our lives shooting for that goal.
They say that the 19 in COVID 19 relates to the average amount of weight people have gained because of closed gyms, pools and other outlets that kept us moving. Here are 18 at home activities to fight that gain.
If you missed here, click here for the archive link.
The other day I came across the term “nutrient dense” which refers to foods with a high nutrition to calorie ratio. These foods give a healthy bang for your eating buck.
This term provides a different way of assessing what we are constantly told regarding good lifestyle eating habits i.e. eat lots of vegetables, fruits, fish and beans because they are healthy sources of nutrition. Nutrient dense is the term behind healthy. A good example of a nutrient-dense food is strawberries. One cup of strawberries contains only 150 calories, but 3.5g fiber, 86mg of vitamin c and 26.9mcg of foliate.
Foods should fulfill three basic needs including providing energy, supporting new tissue growth and regulating metabolism (and yes enjoyment). These needs are met through the food components most of us are familiar with; carbohydrates, proteins, fats, vitamins and water. Carbohydrates like whole-grain breads,cereals, rice, beans, pasta, vegetables and fruits are considered to be nutrient dense because they also contain a high level of nutrients such as vitamins, minerals, protein, and fiber per calorie. By comparison carbohydrates like candy bars, donuts and cookies are not considered nutrient dense because they contain insignificant amounts of vitamins and minerals per calorie and have a high fat component. That is why these food choices are often referred to as supplying “empty” calories.
Nutrient-dense foods also tend to have lower calories per serving compared with high fat or sugar content foods, making them a good choice for losing weight. And ounce for ounce because they are dense, you may get satisfied with a smaller amount and stay fuller longer. For instance, if we compare one cup of carrots to four saltine crackers, both have 50 calories. However, because the carrots have more fiber for the same calories, they will be more filling, a feeling that will last longer than eating the crackers. One slice of white bread has about 70 calories, but very few vitamins and minerals. One slice of whole-wheat bread, however, has about the same amount of calories as white bread, but four times the amount of potassium and magnesium and three times the zinc again making it the healthier choice and more filling.(1) And let’s look at a satisfying snack. One cup of sweet mangos has 99 calories versus 140 calories for 32 pieces of M&Ms, while providing essential vitamins and carbs which come from natural sugar. M&M’s have 18% of unhealthy saturated fat, 34% of processed sugar and almost 0 nutritional value for a serving size.
Many experts promote shopping the permimeter of the supermarket because most of the fresh, nutrient dense products including meats, fruits, vegetables and dairy tend to be located in the perimeter of these stores. (2)
So get out in this beautiful weather and be active, and on the way home do some nutrient dense food shopping! Below are two websites for additional information.
It’s frustrating to exercise and not see results in a timely manner. This webinar discusses how to get more bang out of your exercise time to get better results and keep you motivated! If you missed here click here.
As a healthy lifestyle advocate, I could write forever about the physical benefits of exercising. Appearance and energy levels improve substantially while the body’s defense mechanism against illness (and yes better sex), is much improved. What is harder for me to express, but what I know in my heart is true, is how exercise improves one’s state of mind.
There is scientific evidence that exercising releases endorphins in the brain that operate as powerful chemicals to energize your spirits and make you feel good. If you’ve had an exercise class that has adequately increased your heart rate, then you know about that spring in your step afterwards, and how issues that bothered you before your workout somehow seem more manageable afterwards.
There have been many occasions when I walked into a class with problems and stress whirling in my head, feeling overwhelmed and ineffective. By the end of most of those classes I had to remember what was bothering me. The same can be said for times I walked into class not feeling well and at the end of class had to remember what my ailment was. Was my body reacting physically, or was there a mental high working that allowed me to overcome my discomfort? For my money it’s the mental effect. It’s the fact that the body and mind are focusing on a positive goal that overcomes the discomfort.. uu
A working parent may find that the 30 minute gym time he or she squeezed in after work, gives them the mental energy and positive mindset to focus on hearing about their child’s day when they get home. It may give someone else the mental energy to tackle an unpleasant problem or provide a positive impact in someone else’s life. And research shows that even modest amounts of exercise can make a difference. These are benefits that cannot be quantified or displayed in black and white, but they are valid reasons for exercising.
If we delve deeper into the impact exercise has on our mental well-being, we can look at studies for mild to moderate depression that show that exercise is as effective as antidepressant medication—but without the side-effects. (1) A study performed by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduced the risk of major depression by 26%.
Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression
Our bodies and our minds are intertwined and one cannot live without the other. It would stand to reason then, that taking care of one enhances the other. Just a random thought and motivation for getting you to exercise today.
How are you feeling today, stressed out beyond belief? Many of us are walking around with stress levels we’ve never felt before. Covid 19 fears, illnesses, loss of jobs, the state of our government and oh yea, your job is giving you strife, your air conditioner stopped working, the babysitter can’t make it today and shall I go on? Stress means the demands on your mind and body have exceeded your resources. (1) You may not notice it at first, but stress can have a noticeable effect on your body. From tight muscles and headaches to feeling irritated, overwhelmed, and out of control, stress takes a toll on your physical, mental, and emotional health.
So how does all of this affect your weight?
Studies point to the steroid hormone cortisol, as the culprit. The body releases this stress hormone in response to a threat. When you no longer perceive a threat, cortisol levels return to normal. This is good for short term stresses like a car accident or running from a life threat or hearing an intruder in your home. It preps you for fight or flight, boosting all the necessary body chemicals to preserve you. At normal levels cortisol:
Controls your blood pressure and your heart rate
Controls how your immune system deals with viruses, bacteria, and other threats
Puts more sugar in your bloodstream to give you more energy
Adjusts how your body breaks down carbohydrates, proteins, and fats
Assists with memory formation
All of this is great until it has to stay active for long periods of time which is the case with long term stress. Long-term stress is an ongoing battle against your stressor(s). It can be repetitive, continuous situations or conditions that feel insurmountable like worrying about paying bills, or the health of loved ones. Then the hormone becomes a health risk.
High levels of cortisol stimulate the appetite and raise insulin levels which lowers blood sugar. Consequently the body tends to desire sugary, fatty foods to raise blood sugar levels. The craving for high calorie, comfort foods provides energy for the fight or flight that doesn’t happen, and calms the brain. This cycle continues as long as stress factors are there, leading to weight gain. In addition studies have shown a strong correlation between high cortisol levels and fat deposit around the mid-section as the hormone activates enzymes that deposit and store fat for survival. And if that’s not enough, another study showed that women who reported one or more stressors during the previous 24 hours burned 104 fewer calories than non-stressed women.(2)
Make time for self-care through exercise and healthy eating or food choices. Be mindful of resisting the cortisol induced comfort food craving pull. And research has shown that regular exercise can lower cortisol levels and boost endorphins.
Between the continued increase in Covid 19 cases and social upheaval in the United States, we all have alot on our minds. In support of YOUR health BGHLBE and Durham County Public Health offer three days of wellness information and activities accessible from your computer or phone. We hope you take advantage of the information and share it with others who are looking for their “new” normal.
Mindful Monday for Self Care, Stress and Self Management
How are you feeling today? Stressed out beyond belief? Many of us are walking around with stress levels we’ve never felt before. Covid 19 fears, illnesses, loss of jobs, the state of our government and oh yea, your job is giving you strife, your air conditioner stopped working, the babysitter can’t make it today and shall I go on? Stress means the demands on your mind and body have exceeded your resources. Click to see how it affects your weight.
Millions of people deal with stress and don’t use tools available to manage it appropriately. Not all tools work for everyone. In Part II of the Stress Tech series we explore mindfulness techniques and how you can engage and incorporate them into your stress management tool box.
Fitness Friday 40-Minute Boxing & Kickboxing Workout– Get ready for 40 minutes that combines nonstop boxing, kickboxing, and toning during this full-body workout. If you’re just getting started follow the low intensity guide. Let’s get ready to rumble!