This week wraps up my 10 steps to leading a healthy life. This one is a biggie. Social connectedness. In a world of independence and drive, we are often told to not rely on others and focus on ourselves. That too much reliance on others leaves us vulnerable and weak. But here’s the reality - we have evolved to where we are because of social connectedness and collaboration. We weren’t independent cave people walking ar ound alone. W...
American are less happy than we were 10 years ago. Studies have found those who are happy and grateful live longer, healthier lives than their less grateful and less happy counterparts. These attributes are not always easy to come by in a world that can seem callous and self-righteous at times. A daily practice of gratitude can slowly shift your mood, attitude and outlook. Today we will talk about:
You can do “all the things” when it comes to health, but if you don’t practice self-compassion and kindness to yourself, you will never be complete. The way we talk to ourselves influences how we show up in the world. We might try to silence the critic, but if it’s there, it will show up. Usually when we are at our worst. Self-talk matters and today we’re going to dive into:
Grab your companion wellness guide here!
Tune in for some tips on how to achieve wellness during the stressful time of COVID. In this episode I cover:
-Reflecting on our daily responsibilities
-The importance of being a pitcher without cracks and holes in order to fill others' cups
-4 key areas of wellness: physical activity, nutrition, social support and stress.
- Reflecting on how you feel when you do these ...
Step 7: The 3 Types of Exercise EVERYONE should be doing
Last week we spent some time talking about how to move more throughout the day. This week we are going to talk all about exercise.
There are 1440 minutes in every day (960 minutes if we subtract 8hr of sleep as discussed last week). Recommendations are for us to exercise 60 minutes a day. Just 60 minutes of 960 minutes. Despite this, most Americans do not get the recommended exercise.
I get it - we’re all busy and our lives are filled with different priorities. Exercise might not be one of yours (yet). But you’re listening to this because being healthy is like...
Step 5: Sleep for Health
Today we are going to talk about sleep! Oh how I love sleep. I bet you do too. But I also bet (like me) you’ve chosen productivity over sleep at some point. LIkely more often than you’d like.. Today we’re talking about why sleep is so essential for our health.
Today’s episode is all about the macronutrients (aka macros) that really impact health. We all know about carbs. You can’t go far without hearing about how we need to cut them out. But what do you put in their place? Protein and Fat.
Pack in the Protein
Finish it with Fats
Step 3- Lean Mean Green Eating Machine
Today’s episode takes a dive into whole food, plant based diet (WFPB). This is more commonly known as a vegan diet.
Before I lose you - hear me out.
First - I DO NOT follow a vegan diet.
Second - I am not going to tell you that you HAVE to follow a vegan diet
Third - There are real benefits to increasing the number of plants in your diet, so you MUST listen
In this episode we cover:
10 Steps to Total Health: Habit 2 - eliminating excess sugar
Today’s episode covers the following:
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10 Steps to Total Health: Habit 1 - mindful and intuitive eating
Diet mentality: The belief that if we follow controlled meal plans, label foods “good” and “bad,”and restrict certain foods, we will achieve our ideal weight and health. This results in weight cycling, changes in body composition, higher fat stores, decreased ability to recognize internal cues, lower metabolism, low self esteem, disordered eating, and a sense of failur...
This week I am going over the 10 steps I think everyone needs in order to achieve wellness and lead a healthy life. These are going to be the topics of my podcasts for the next few months. They are:
Today we're talking about the MIND diet. This is a blend of the DASH diet and Mediterranean diet that has been shown to reduce Alzheimer disease by 35-53%!
10 brain healthy food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, seafood, poultry, olive oil and wine
5 unhealthy food groups: red meats, butter and stick margarine, cheese, pastries and sweets, and fried/fast food
My top 10 picks for ...
This one comes from the heart. THIS is my passion. Because here's the deal - I feel very strongly that WEIGHT is not the problem. It is BEHAVIORS. And until we change the conversation, we will continue to get stuck. Hear me out...
This week I'm super excited to share with you my brand new meal planning workshop - The One Day Meal Plan!
Today I'm talking about my struggles with meal planning and how my workshop course came to be. I think you'll see that my struggles are similar to yours. This is one tool to make eating healthy and the way you desire easier than you imagined.
Learn more and sign up: http://bewell.nutritionhealthlife.com/onedaymealpl...
My focus on medicine is towards prevention and getting to the root cause. I always ask “why is this happening?” My ultimate goal is to treat that deeper cause instead of focusing on the symptoms.
Today I talk all about the various medical specialties that look at the WHY so much more than conventional medicine. In this podcast I cover:
- Lifestyle Medicine
- Integrative Medicine
- Functional Medicine
- Mind-Body Medicine
- Preventive Me...
If you caught episode 3 or my simple swaps for success earlier this month, you know I am a huge advocate for meal planning and prep. No plan is a plan (and choice) to fail.
Why is meal planning soooo great?
First off, it takes the stress out of what to eat, preparing a meal and feeling good about what you’re eating. That seems like reason enough. But it gets better. Not only does it do all those things for us is actually associated w...
Want to add 8-11 years free of cancer, diabetes and cardiovascular disease?
A new study tells you just how you can do this! Today's episode goes over these behaviors and provides encouragement to get started on them!
Spoiler Alert - the behaviors are: don’t smoke, participate in moderate to vigorous physical activity for at least 30 min a day, drink no more than 0.5-1 alcoholic drink a day, eat a high quality diet (ba...
Oh Meal Prep. We know we want to. We know we should. But why can’t we just do it?
Today’s podcast is all about how to get started with meal prep. I’ll give you 3 options to try out and see what works best for you in this phase of life.
Simple Prep: When you’re putting items from the grocery store away you leave out all the items that need to be prepped for the week. Clean, chop and prep everything at that moment. You bought a bunc...
Are you tired of setting goals that fall short? 80% of people don't carry out their New Year resolutions. Want to be in the 20% that do? I've got you covered. This episode is all about setting and achieving your goals. I talk about where you've been, where you hope to go and how to set up steps along the way to get you there.
Want to watch the full live workshop? Click here to watch now.
Looking for the workbook? Click h...