We constantly hear that fitness is a lifestyle. That everyone can find time in the day to get to the gym. We’re almost shamed into believing that if we can’t find the time, then we’re not making ourselves a priority. Being honest, that was totally me. I always felt like if I wasn’t in the gym then I was moving backwards from my fitness goals.
Fitness was not only a lifestyle for me, but part of my identity.
In late August I got news that I would be having unexpected surgery and would sideline me from working out for 4-6 weeks. Of course my immediate -and very irrational- thought was I’d lose everything I had worked for the last few years, I’d gain all of my pregnancy weight back overnight, and my life would be ruined. Maybe this was a bit over-the-top, but, nonetheless, I had major concerns over how this hiatus would play out.
This time away from the gym came unexpectedly, but gave me the chance to sit back and reflect. In a lot of ways this injury forced me to face a big fear I didn’t even know I had: Who am I without the fitness that defines me?
As I’ve arrived safely on the other side, I want to share some things I learned along the way:
Appreciate the change of pace. Being limited in what I could do physically really took a mental toll on me. Even though I had to refrain from the high intensity workouts and weight lifting that usually keep me busy, I found other ways to keep moving. I walked – a lot – like, Silver-Sneakers-Rookie-of-the-Year a lot. I used to brush off walking as a workout, but, let me tell you, it kept me sane and kept me moving. I even began to enjoy it. Walking also gave me time to reflect on this season in my life and appreciate my surroundings more.
Pay attention to the cues your body gives. I found within the first week that my hunger levels changed. Without my high intensity workouts and heavy weight lifting, the needs of my body were different. I used this opportunity to focus on how I was fueling my body. Normally, I focus on “feeding my muscles”; but without the high intensity workouts, my caloric need reduced. I began exploring more plant based options, and I started paying more attention to the micronutrients in my foods. I have since continued with “Meatless Monday” and I love the challenge and satisfaction I get from these plant based meals.
Life and fitness can be found outside of the gym. As walking became part of my daily workout, I started to involve my kids. Anywhere we could walk and not drive, we did. We would walk to the park; they would ride bikes while I walked. We just moved. Everyday we moved. It was quality time together and we were all moving – exercising – for at least 30-60 minutes a day. Even though I am back in the gym, I still make it a priority to get out and move with my kids. They love it as much as I do.
I think for years I used fitness as a shield because it is so much a part of what I do. Now, I feel so much stronger knowing that it didn’t cripple me to step away. Let me tell you, this realization gives me a lot of freedom.
For someone devoted to fitness, a break in the action can be devastating. So, here’s my take away: You can do hard things, but, sometimes the hardest thing can look like doing nothing (wink).
Maybe these are simple lessons, but it was hard-learned. And, I feel like I’m coming back stronger than I was before. I am so grateful for the incredible things my body can do and I look forward to honoring it for years to come.
Immunity. About 80% of our immunity is in our gut. Essentially, if we are feeding our gut with unhealthy foods that bad bacteria live off of (refined, white sugar), those bugs are likely to destroy the good bacteria in our gut; thus, negatively taking over our immune system. Have you ever felt over-stressed, started eating junk and had trouble sleeping? Then, the second your stress-levels start to decrease and you begin to feel normal again, BOOM you’re sick. Stress, diet and sleep each play a role in gut health and immunity.
There is no magic pill to avoid the flu. But during flu season you can take some extra precautions.
Easy tips for avoiding the flu this season:
- Sneeze into your arm.
- Wash your hands for at least twenty seconds with warm water, turning the faucet off and opening the door with a paper towel.
- Clean your phone and desk area regularly.
- Use a mask when flying, take Airborne, and sanitize the tray table.
- Keep your hands out of your nose, eyes and mouth to prevent germs from getting into the mucosal lining.
Antibiotics. Before I go more in depth about lifestyle flu prevention methods, I want to talk about antibiotics. Did you know that one round of antibiotics can decrease the diversity of intestinal microbiota for at least one month? If you work hard to keep the healthy gut bugs in our stomach or have an autoimmune diseases, food intolerances, IBS, etc., it is extremely disheartening to know that the healthy bacteria that play such an important role in our body can be so easily destroyed. Before accepting antibiotics, ask if it is 100% necessary. Stand up for your gut!
Natural-lifestyle flu prevention tips
1. FOOD
- Avoid the white stuff (refined sugar, dairy), as these all limit gut microbiota health and can’t provoke immune response in the gut.
- 75% of each meal should be plant based (fruits, vegetables, legumes /or lentils).
- Take or eat vitamin C before you start to feel sick (if you have an iron deficiency, it’s great to pair vitamin C with iron dense foods -meat, beans, lentils, green leafy vegetables, cashews & baked potatoes -to increase iron absorption & increase energy levels).
2. PROBIOTICS & PREBIOTICS
- Probiotics modulate the immune system and enforce a protective barrier in the gut with microbial metabolites; this plays an important role in flu protection.
- Prebiotics are the food sources that feed the probiotics in our gut and are mainly found in fermented foods: kombucha, kefir, miso, “live” yogurt, sauerkraut, kimchi, onions, raw jicama, leeks and garlic.
3. HERBS
- Cook with fresh ginger, garlic, onions and turmeric that have anti-inflammatory, anti-viral and immune supportive properties.
- Homemade chicken noodle soup is a great flu prevention tip. Add all the herbs listed above, multiple vegetables, and bone broth or homemade vegetable stock for a powerful natural defender.
- Eat as many species as you can daily (herbs, tea, spices, deep pigments, smoothies, fish, prebiotics) to create a diverse microbiome. Diversity introduces all the different types of healthy and happy bacteria.
- Drink herbal teas daily. Different types make up different antimicrobial, anti-inflammatory and antibacterial properties and are full of phytochemicals.
4. SLEEP & STRESS
- Sleep at least 7-8 hours each night, with children needing more than that.
- Our bodies are super resilient and can regenerate, repair and heal; however, we need that downtime or we can lose our ability to bounce back over time.
5. AVOID ALCOHOL
- Alcohol is a gut irritant that impairs the function of the immune system.
6. VITAMINS
- Vitamin D, C, E, A, Selenium and Zinc are essential for immune health.
7. AVOID ANTIBACTERIAL SOAPS, SANITIZERS AND BLEACH.
- Most household cleaning products are endocrine, respiratory and cardiovascular disruptors. The antimicrobial and antibacterial products are over-sanitizing our systems and destroying all the good bacteria throughout our body. I use Dr. Bronner’s and you can add water and essential oils to a foam pump and make your own homemade hand soap. Children who are exposed to and wear bleach have been noted to have more infections with a higher risk of getting the flu. You’re not really doing yourself any favors by killing off bacteria, especially as children are building their immunity for the rest of their lives…”let them eat dirt!”
8. USE A HUMIDIFIER WITH CARE.
- Humidifiers are great to purify the area and help stimulate better breathing; however, be careful as they have high mold content with high humidity, which is where bad bacteria and viruses love to live. Be sure to keep it clean!
It has been my experience that practicing good gut health and following a flu-preventative lifestyle can keep you flu free! Start implementing these tips now to enjoy a healthy flu season.
When it comes to “me time,” many of us are missing the boat. Some of the most beneficial self-care activities are simple, but they tend to fall by the wayside in our busy, on-the-run lives. With a few smart strategies, you can incorporate self-care methods into your daily life and reap important benefits.
Keeping it real. Lots of people are mistaken about self-care. As NBC News points out, self-care is more than pampering and moments of luxury sprinkled into our lives. It’s simple, basic maintenance that keeps us running soundly and smoothly and prevents our breaking down and burning out.
Feed your soul. You’re probably familiar with the old expression “you are what you eat,” but did you know food can actually affect your outlook on life? In fact, it appears that without certain nutritional elements your mental health can suffer. Too little magnesium seems to cause depression and anxiety. Without sufficient omega-3 fatty acids, we can drop into a low mood; experience reduced comprehension and lowered cognitive performance. Vitamin B and zinc seem to help treat anxiety and depression, and probiotics also appear to reduce symptoms of anxiety and depression.
Evidence is so strong there is a movement to use nutritional therapy to treat certain mental health conditions. For best results, you should aim for a variety of good food to prevent boredom and increase the likelihood you’ll maintain healthy eating habits. A fresh food delivery service can help maintain portion control and keep healthy eating convenient and interesting.
Sleep off stress. Too often we discount the value of sleep. Unfortunately, we tend to think of the time we spend snoozing as time “wasted,” but sleep is actually necessary for our mental and physical health. As some experts note, reduced stress, improved creativity, a more positive outlook and improved memory are just a few potential benefits of sleep. Getting enough slumber appears to even help you maintain a healthier weight. If you struggle with insomnia, make it a point to set a bedtime and time to get up every day to help your body get into a rhythm. You should also try to keep your bedroom comfortable for sleeping.
Work it out. Most people are well aware that fitness is important to physical health. However, did you realize exercising can be a key to good mental health as well? Working out can improve your self-confidence, boost your mood, lower stress levels, alleviate anxiety, enhance your memory, and even fight cognitive decline. If you’re new to exercising, Mayo Clinic suggests beginning your fitness program with clear, realistic goals, avoid overdoing it and set a schedule right from the start. Mix things up with activities you enjoy so you look forward to your workout and consider getting a few pieces of home gym equipment for days when weather is bad or time is tight.
Downtime. Taking time out to relax is another badly neglected area of self-care. Make it a point to tend to the needs of your inner self, whether it’s reading a book, crafting or writing in a journal. Enjoying downtime, creativity, and self-introspection can be especially helpful to your mental well-being. For instance, making notes about your thoughts and experiences can help you process what you are feeling, and you can also go back and review your observations for further insights later.
It’s vital to tend your mental and emotional well-being, but many of us neglect some of the simplest of these self-care practices. Eat a nutritious diet, get enough sleep, engage in physical activity and relish your downtime. Self-care doesn’t need to be complex, but it needs to be part of your lifestyle for good overall health.
—
About the Author: Brad Krause graduated from college in 2010 and went straight to the corporate world at the headquarters of a popular retail company. But what started as a dream job soured quickly. After four years of working 15-hour days and neglecting his health, he decided enough was enough. Through aiding a friend during a tough time, Brad discovered his real calling-helping people implement self-care practices that improve their overall well being. He created SelfCaring.info to share his own knowledge and the many great resources he finds on his self-care journey.
My wellness journey started about a decade ago. One of the most fascinating books I read during that time was Blue Zones by Dan Buettner. I was intrigued by his research, enamored with the findings (the nine life lessons of longevity) and encouraged by the direction they offered to my own life.
Buettner identified five random pockets in the world where the people lived significantly longer and healthier lives than the rest of the world. The places he identified were: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria Greece; and Loma Linda, California.
Now, before you pack your bags and buy a one-way ticket, it is worth understanding that the other part of what Buettner studied was lifestyle. What were these people doing that resulted in long life? It turns out, lifestyle choices have a lot to do with longevity. This is good news for any of us who don’t live in these places. And, while we cannot change our genetics — or where we live — lifestyle is something every one of us can change.
And, at this point in my wellness journey, I was looking to make some changes.
The nine life lessons that Buettner identified as having a positive correlation with longevity are:
- Life purpose
- Stress reduction
- Moderate caloric intake
- Plant-based diet
- Moderate alcohol intake, especially wine
- Engagement in spirituality or religion
- Engagement in family life
- Engagement in social life.
I don’t know about you, but I find this list invigorating. While we cannot help who we come from (genetics) and we cannot always change where we’re from (environmental factors), we can always change how we live.
For me, I identified three areas that I wanted to focus on: movement; diet; and connection.
Movement
For each pocket of people, physical activity is a way of life; it is woven into how they interact with the world. Not in a gotta-get-to-the-gym-today kinda way, but in a walking all day to herd sheep or going up and down the mountain to sell vegetables at the market kind of way.
Their physical activity isn’t what we would consider ‘a great workout’. Their exercise is constant walking, gardening, and daily chores. It’s being outside, playing with your kids, and staying in a regular rhythm of movement — everyday.
Diet
In a blue zone, the diet is 95% plant based. They aren’t all strict vegetarians, but eat meat in moderation — like, less than five times per month. Meat is viewed as a speciality served rarely and on special occasions. Meat isn’t the main thing on their plate — and serving size is usually only about four ounces. Another interesting tidbit, all blue zone populations shared common dietary staples — large amounts of legumes (beans, chickpeas, etc.), nuts, whole grains, and a daily glass of red wine.
Let’s reimagine our dinner plate and meal planning. Instead of planning around the meat, let’s consider what can — and should — take up the majority of the real estate on our plate: plant-based food.
Connection
The final area of focus, for me, is connection. In each blue zone, the people displayed strong ties to religion, family, and found purpose. This is supported by a community of like-minded people surrounding them and sharing in their beliefs. The cumulative effect, Buettner identified, is a stress-free environment where the body can thrive. Now that is definitely something I can get behind.
Figure out what is most important to you and surround yourself with like-minded and supportive people. Prioritize your family above everything and cultivate an environment in which you can thrive.
In an effort to increase the awareness of lifestyle longevity practices in the United States, The Blue Zone Project was initiated. Through this project, cities can pledge to create a healthier environment and improve well-being for the benefit of the population. Fort Worth, Texas is one of those cities — and we just so happen to have a Clean Juice location there. Many of our items received ‘Blue Zone Approved’ status and proudly wear the identifying sticker on the menu boards there.
So, if you are just starting your wellness journey or have been walking well for a long time, I hope you’ll consider digging into these nine life lessons; identify areas where you can make real, lifestyle change and go for it. Your blue zone is closer than you think.
Have you heard the rumblings about electromagnetic frequency (EMF) radiation and the negative impact it can have on our bodies? We’re just at the infancy of prolonged EMF exposure through personal use and few of us have yet been exposed to big brother 5G. There is a lot we still don’t know about long term effects. But if we can hang anything on the lessons of the past: too much of a good thing usually isn’t good for us.
According to the app on my phone, I log an average four hours of screen time a day. And that’s just my phone – not to mention my laptop and time in front of my smart TV. That’s a lot of direct access time for EMF. And the latest advancement is 5G, capable of delivering data at up to 20 times faster than 4G coverage. Faster sounds really great, until you consider the increased health risks that come along with it.
Consider with me the magnetic force of a horseshoe magnet to metal objects. Now consider the same invisible rays radiating out of your smartphone, tablet, laptop, television, WiFi components, etc. And get this, whether we’re using them or not, they are constantly searching to connect with a cell tower nearby. Honey, like it or not, you are experiencing constant EMF exposure. What the research is showing is, over time, this exposure adds up.
5G is coming and because we can’t hide in a bunker or wear a tinfoil hat all day, here are some easy ways to mitigate the impact of EMF.
REDUCE SCREEN TIME
Y’all for goodness’ sake, put your phone down. Get in a regular practice of fasting from your screen. By fasting we mean intentionally abstaining from the use of something, e.g. your phone. And, bonus, not having the temptation of a screen in front of you gives you more space to engage in direct eye-contact and face-to-face communication.
MAKE SPACE
Put some space between you and your device; the proximity of your device to your body makes a difference. Use speakerphone (not Bluetooth) whenever possible, carry your phone in a bag rather than your pocket, put a barrier between your lap and your laptop and use a designated “phone garage” that is away from where you gather and sleep in your home.
SLEEP SMART
Think of your room as a radiation-free zone. Dust off your old alarm clock, leave your phone to charge in the kitchen and free your room of all devices. If that is just too extreme, put your phone across the room – at least 10 feet away.
TURN OFF YOUR WIFI
Your wireless router is constantly receiving electromagnetic frequencies. The only way to stop that current is to break it. Unplug the device from the wall. Some routers even come with a scheduling feature to power off. Schedule the device to turn off while you sleep. This goes for all devices that use WiFi – baby monitors, WiFi enabled appliances, computers, tablets and phones – unplug them when not in use.
EAT HEALTHY
We love this one. We know that food can be the best medicine. Use mother nature to cleanse your body of free radicals from the electromagnetic environment. Good choices include: artichokes, cranberries, red beans, pecans, pomegranate seeds, rosemary, asparagus, blueberries, walnuts, prunes, cruciferous veggies, cinnamon, dates, broccoli and cilantro- remember to choose organic whenever possible.
GET GROUNDED – AND WE DON’T MEAN YOUR KIDS
New research is showing that regular contact with the earth – barefoot outside is the easiest method – can be profoundly effective in battling a laundry list of disorders. It is now being considered as an important part of the health equation, along with sunshine, clean air and water, nutritious food and physical activity.
There is plenty to read on this topic. Ironically, you’ll need to use your device to do so. But here is our take: EMF exposure is constant and will increase with the inception of 5G in our neighborhoods, any steps that we can take to mitigate our exposure – like the simple ones offered above – are steps well worth taking.
Just like a building needs a solid foundation to keep it from crumbling, a healthy person needs sleep. Quality slumber gives you the energy you need to exercise and stay fit, while long nights of insomnia lead to fatigue and weight gain as you struggle to find the wherewithal to head to the gym or go for a run. Moreover, the damaging effects spread to your psyche. Studies suggest that insomnia makes it difficult for your mind to process negative emotions, and that leads to stress, anxiety and even depression.
Luckily, there are changes you can make to your lifestyle and even your bedroom to end this nightly struggle. Here are some suggestions that may help you drift off into dreamland every evening for the good of your mind as well as your body.
CHANGE YOUR MATTRESS
The very platform for your nightly slumber has a lifespan of roughly eight years, and if you insist on keeping it longer, you put your health and the quality of your sleep at risk. Dust mites and other allergens find a home in the fabric, which can harm your breathing and exacerbate allergies.
PAINT THE WALLS A SOOTHING SHADE
Color has a profound effect on mood and vice-versa; that’s why red is often associated with anger and yellow with happiness. What you want is a shade that calms your mind, such as light blues or earth tones. Stay away from anything bright that stimulates your senses, which could keep you up at night.
MAKE CHANGES TO YOUR DIET
For starters, cut out the sugar and caffeine in the evening and afternoon, as you don’t want to be amped up when you’re supposed to be relaxing. Next, address when you eat your meals, which should be relatively small, nutritious, and evenly spaced throughout the day. A big dinner is a definite “no,” as overindulging just before bed leads to indigestion and a rumbling tummy come bedtime.
GET SOME EXERCISE
This will help in a number of ways, all of which have sound backing in scientific research. Physical activity has been shown to reduce levels of stress and anxiety, which makes it much easier to unwind at the end of the day. And when you do drift off, you’ll stay in deep sleep much longer, and enjoy all of the health benefits that entails.
TRY MEDITATION OR YOGA
Either one can be used to reduce stress and calm your mind after a hard day at work. Both yoga and meditation incorporate mindfulness. A practice which clears your mind as you accept whatever is worrying you and let it pass, according to an article in Mindful Pause. It’s much easier to sleep without errant thoughts rattling around in your skull.
BANISH ELECTRONIC DEVICES
When you stare at the screen of your smartphone or laptop, it sends a steady stream of blue light into your eyes that disrupts the release of melatonin, a hormone that induces sleep, according to Scientific American. Leave these devices outside your bedroom to avoid any temptation to check in on the latest social media posts late at night.
STICK YOUR NOSE IN A BOOK
It may take just a few minutes for the words on the page to go blurry as you begin to drift off. That’s because reading is a highly-relaxing activity that helps to separate your daytime activities from a night of peaceful rest. A word of caution though, stay away from any material that’s frightening or agitating.
CREATE AN EVENING ROUTINE
In addition to meditation and reading, consider a hot shower and a warm mug of herbal tea to help you unwind. Whatever you do, make it a regular routine in order to signal to your body that bedtime is approaching and it’s time to sleep.
You can make some of these changes right now. Fix a healthy snack, go out for a walk or start reading. That could be your first step toward a regular sleep cycle, a healthier body and a stronger mind.
Running is pretty straightforward – figuratively and literally. The goal is always forward motion. In the world of running, a few things are essential, some are highly recommended and a good handful are best classified as luxurious and just plain fun.
After a few years of running – and a lot of miles on my resume – I have rounded out a list of personal recommendations to help you keep a smile for miles. So, if you’re having trouble finding motivation for your next turn around the block, take some inspiration from my must have list below.
Heart & Grit: Listen, at some point running gets hard — for everyone, even the most experienced runner. We all know it takes more than your favorite pair of shoes to get you out of bed on a cold dark morning. So, you must have heart and grit. When your legs get tired and your head isn’t quite in it, you must know how to dig deep, rely on heart and embrace the suck. On the flipside, there is something pretty great about overcoming the hard moments when you learn to embrace them well. Dig deep- you’ve got this.
A Why: If you’re one of those animals who can push through a run of any distance without a strong why, I salute you. For the rest of us, you must have a why to do what you do. Take some time and figure out why every footstep counts and why you must keep going— even when you REALLY, I mean really, don’t want to.
Be Flexible: It’s great to have a training plan, but you must have flexibility built in. You may go through plan A, B and C. Plan with flexibility so that you don’t lose momentum. Remember what I told you? The goal is forward motion – just keep moving forward.
Shoes: Confession: I spent plenty of my early running days choosing a shoe based on looks. Don’t do this. You must have the right shoe for you. A local running store is a great place to have your foot and foot fall analyzed and help you make an informed decision about your next pair of kicks. My motto: Happy feet = happy running.
Good Gear: You must have gear that works for you. Find the clothes that don’t bunch, wear out or cause chaffing in all the wrong places; and maybe pick up a fitness tracker watch. Get what’s best for you and fits your budget. Pro tip: dress for the elements, stay away from all cotton, and watch how quickly your running wardrobe takes over the closet.
Reflection & Visibility: You must have visibility. Period. If you are running in the dark or at dusk be aware of your surroundings and make yourself as visible as possible. Headlamps, running lights and reflective vests are all great options to help you see and be seen.
Laundry Detergent: Let’s talk dirty laundry. You must have laundry detergent that actually works. If you are a runner, you’re going to have a lot of stinky laundry; especially during the hot and humid summer months. Pro Tip: Don’t let the dirty clothes sit for days; keep them separate from other laundry and put them in the washer STAT! My go to laundry detergent for stinky running clothes is Persil- you’ll thank me later.
Hydration: We all know it’s important to drink water, but, once you start running long distances, you must have extra electrolytes. Why? Electrolytes help maintain fluid balance. When imbalance occurs runners tend to experience fatigue and cramping. This makes a run not so fun. So, keep sodium and potassium in check and stay hydrated.
Skin Protection: You must have skin protection. Take it from me, running can be less than glamorous. A little proactive skin care goes a long way. Lube up the points of friction with anti-chafing products – and I mean all the places – never underestimate the power of your clothing to make your skin very unhappy. And, even when it isn’t sunny, wear good quality SPF. That’s just common sense.
Maintenance: If you want to keep running and stay injury free, you must have time for maintenance – this includes foam rolling and dynamic stretching, strength work that focuses on the little muscles [hint: hips don’t lie], and rest. Maybe it seems tedious and boring, but, at the end of the day, the goal is a little nearer and you’re a little stronger. That means making the maintenance – core strength, mobility and even rest- a priority.
I’m sure you’ll agree, some of my musts are essentials, others are definitely helpful and there are others that are just plain fun. But maybe there is something on this list that can help get you back on the road and keep you motivated. Maybe you need to take a few minutes to connect with your “why” and reawaken your grit. Maybe you need permission for a new pair of shoes that don’t give you blisters on mile 12 or shin splints on your first turn around the block. Maybe you need to understand the value of rest in staying injury free.
