Many of us are dealing with an extra 10lb which came from covid19 differences. Where did those additional pounds land? Has your waistline expanded? Latest surveys show that the pandemic brought about an extra 1.5lb per month during the last year.
I bring this awareness to you to let you know that you are not alone. AND to let you know it’s time to take action. Stop the influx of weight gain, and begin making healthy eating and moving choices to begin reducing those unwanted pounds. If your waistline expanded, it’s time to tap into resources to determine how you can do reduce it. The healthiest ways gradually decrease extra calories and increase physical activity – a few extra minutes of walking each day and a few less spoons of empty calories.
Slow and steady is the key. If you want to work with a coach focused on weight loss through clean eating and gradual movement increases, my team has 2 great movement professionals that would love to guide you … just send me an email to get started on more information!
Generally humans need and thrive on social engagement. That’s why researchers are investigating the impact of pandemic isolation for so many months. Did it impact you that you were quarantined and isolated for so much time? Did it affect your mood? Did it affect your nutrition? Did it make you question life and how you belong?
Reviewing recently published reviews on neurobiology of social isolation, we see that there is impact of social deprivation for the majority of folks. Our immune system is impacted by loneliness and psychological distress. In fact our impaired immune system leaves us MORE vulnerable to disease. It can become a vicious cycle that the more action we take to protect our health is the very thing that undermines it. Especially given that the time frame for isolation was very lengthy, and that translates into chronic stress for our bodies, mind, soul, spirit, and immune system – at times without the knowledge or control to make things better.
The best ways to neutralize the damage to our immune system are listed here for those that acknowledge they could use some recovery:
Probiotics – which will feed the gut bacteria and improve overall immunity. The same can be said for cleaner eating – less sugar, preservatives, processing & more vegetables, lean protein
Virtual social interaction – there are many clubs that have gone virtual! You still get to see all your friends and catch up with them in a group atmosphere. If your community hasn’t started virtual clubs yet, you start one for them. Be the lead.
Singing is associated with several brain areas and impacts emotional behavior. It also releases endorphins and dopamine to better counter stress. The same can be said for Coloring, Meditation, and Yoga.
Therapy visits may also help shift trauma mindsets with varying perspectives and focus on that which can be controlled. Better emotional management is a great step for self-confidence and combating stress
Less news vs. news every second of every day allows the brain some reflection time vs absorption time. Balance is very important and even the influx of news has to pause to allow proper understanding and reflection. These days we have to decipher the veracity of what we see and hear – that’s okay; but we need to budget the time for that reflection.
I finally did my first eating detox post- covid19! I typically do eating-detox plans with Metagenics products designed to assist in liver and digestive support along a 3-phase process. So this is not your average liquid only cleanse. It was so good for me to break away from bad habits acquired during 2020’s pandemic height. People will always lean towards comfort, especially in stressful times – so not uncommon at all that people cling to their caffeine, sugar, alcohol, gluten, and dairy. Our comfort foods have allowed us to cope and survive 2020 – they served their purpose well. Now… it’s time to think about taking some space and letting some of these habits be re-evaluated. I can’t think of a better way to do that other than a 10-day eating detox. It’s a gentle ride, while stepping you away from not-so-healthy food ingredients. When you step away, you can think about the ingredient(s) and if you’d like to continue them in moderation. Great decision making comes when you are not craving nor addicted to the ingredients you are contemplating. Hence, we first remove the habit and coast without it. Then we can rethink how we nourish the body and the optimal vision of nourishment. I’m looking forward to retaining some of the detox meals into my everyday menu options. With 2020 in our rear view mirror, it may be time for you to consider a clean eating detox. Coming soon – September,2021!
As Diabetes and Pre-diabetes continue to be prevalent in one third of the US, we must find ways to empower ourselves away from insulin sensitivity and all the complications that go with it. Some of the best foods that help us do this are satisfying, nutrient dense, fibrous, and/or satiating. What are they?
Beans/Legumes. Plant based proteins are where it’s at for you, the environment, and sustainability. But legumes have been on my daily menu since I was born! They are inexpensive, nutritious, and delicious! Most varieties are rich in B vitamins, calcium, potassium, magnesium, and fiber with a very low glycemic index – which helps better prevent or manage diabetes
Greens. The amount of vegetable servings we need is so high that it’s just smart to include greens of your choice daily. They have a variety of minerals, antioxidants, and vitamin C. In addition to leafy greens, most garden vegetables (think broccoli & squashes) fall into this category. This helps diabetics reduce inflammation, cellular damage, and nourish their microbiome – and yes, green juices count but it’s better to eat them!
Apple Cider Vinegar. Known to help alkalize the body and a great base for salad dressing, this liquid has been shown to help with glycemic control.
Nuts. Almonds, Brazil nuts, Cashews, Hazelnuts, Macadamia, Pecans, Pistachios, and Walnuts. (Peanuts are technically legumes). Each variety may have it’s special characteristics but as a group, they are known to reduce inflammation, blood sugar, A1C readings, and cholesterol; and also to improve heart health.
Garlic. It’s a species of the Allium family like onions. In addition to being a seasoning for centuries, it’s low calorie and nutrient dense containing B and C vitamins, manganese, Selenium, and fiber. It’s reputed to improve blood glucose management, hypertension, and cholesterol.
Seeds. Flaxseeds, Chi Seeds, Watermelon Seeds, Pumpkin Seeds, Sesame Seeds, Basil Seeds, the list goes on and on. These tiny seeds are large on health health, filled with omega-2 fats, fiber, and protective lignans. They are know to help decrease heart disease risks and improve blood sugar levels.
Tofu Shirataki Noodles. High in konjac root extract fiber which keeps you satiated longer, it also reduces blood sugar levels and improves heart disease risks in rat studies. They do seem fishy unless well rinsed before using.
Avocados. This is a fruit encompassing healthy fats, carbohydrates, and high fiber so it’s a fruit most diabetics can welcome.
BGANGSTA is an acronym that will help you remember the various strategic ways to better distance yourself from Diabetes complications.
If you’ve been infected with COVID19 in the past, are you protected already? Should you still get the vaccine? Are you ever at risk to get COVID19 again? These are some great questions circulating the social media scene, so let’s get the facts out there so people are empowered to make great health decisions.
So if you’ve already had COVID the good news is that 98% of recovered people have produced antibodies against the spike protein found in COVID19. Whether you suffered through symptoms or barely realized you were fighting off the infection, your immune system has delivered some internal protection which seems to last between 6-8 months for most folk. This is still a bio-individual process so recovered individuals will vary in the amount of time they are protected – and no one knows for sure how long the natural protection is. So the urgency of going out and getting the vaccine is low; but the need to get the vaccine is still there. We do have studies and confidence in the vaccine protection, so the CDC is recommending that all adults get this vaccine even if they have recovered from COVID in the past. Covid-recovered people can get re-infected a second time AND a study showed that reinfected people can carry the virus without symptoms increasing the risk for super-spreading. If we are ever to live in a covid-free world, we have to stop the spreading! S
At this time it’s not clear how effective natural immunity is against the COVID-19 variants which are present globally. The current Pfizer and Moderna vaccines seem to show efficacy against the variants.
To effectively progress to the vision of a covid-free world, we must remain vigilant with our protective measures of washing hands well, wearing a mask, social distancing, and avoiding crowds.
We can’t avoid the plastic in this world – I’ve tried. It is everywhere, from food storage, food wraps, disposable cups and lids, takeaway restaurant containers, store-bought yogurt cups, electric kettles, coffee & espresso makers.
It is impossible in today’s society to go plastic-less. So we have to create an awareness of how much plastic is excessive, and how to reduce its use when combined with foods and heat. Why do we need to reduce this usage? Because certain chemicals used to produce the plastic, like BPA and many others, can leach out of the plastic and into the consumables. Then upon consumption they can lead to health problems like metabolic disorders (think obesity) and reduced fertility. Should be really be concerned about this?
Well, according to Harvard Medical School Women’s Health Watch, plastic is not just one particular thing – but a spectrum of many different components. Which means that your plastic container can have a variety of different chemicals and proportions of them. Generally over the long term of usage, the effects of these chemicals add up and can lead to a variety of health issues. So the more we expose ourselves to it, the longer we expose ourselves to it, the more we combine it with heat and consumables, the higher our risks to adverse health issues.
Because I’m a health coach and have access to various toxin testing, I’ve learned how high my BPA content is – and I strive to eat clean and safely. So I’m thinking if I actively work hard to avoid the plastics, and my BPA content is so high… how high is it for someone who doesn’t yet have the awareness?
Aside from BPA – Bisphenol A, Phthalates are harmful for the male reproductive system. In addition to phthalates, there are a number of chemicals shown to leach out and create estrogenic activity. This is not a great thing. So when a plastic is deemed by the FDA to be microwave safe, there could still be other toxins used in the manufacturing of that plastic that could still be leached. When there are other options, like ceramic-glass, which can be used equally well in microwaves, it just makes good sense to avoid putting the plastic in a delicate position of harming your health.
Fancy coffee houses will be brewing in stainless steel machinery, which is great – but if they pour into plastic/paper cups, then we’re back in the same ball game. It’s nice when you can take your stainless steel tumblers into these coffee shops.
Key Takeaways. Avoid putting plastics in the microwave! Skip packaging when possible. Reduce hot beverages when brewed in plastic components. Bring your own cups to coffee houses.
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