5 Ways to Celebrate Women’s Health Month

The goal of Women’s Health Month

is to empower women to make our health and wellness a priority. Taking control of our health leads to us feeling and looking our best, and in turn, being our best in all other aspects of our lives.

There are five tips that I would like to share with you to help you make the most of Women’s Health Month. It is my hope that you are able to take these ideas and truly run with them, flourish, and let May be the month that you take charge of your life as the fierce, female that you are!

1. Schedule (& keep) your doctor’s appointments - Whether it is an annual well-woman visit, preventative screenings, or just your regular check-ups, GO! If you’re like me, you may have put off or postponed appointments you had scheduled last year during the height of the pandemic. Well, take the time now to reschedule them.

2. Get moving & stay active - Reestablish a routine, find a new hobby, even reignite an old passion. There are still so many online fitness options, and even in-person activities are resuming. But, remember, you don’t even have to leave the house… do laps in the backyard, go for swim in the pool, take your stairs, or do some leg lifts in the kitchen while you cook!

3. Make healthier food choices - We all love good food! Enjoy it! But, also strive to make healthier version of those favorite foods and drinks. Incorporate more fruits, vegetables, and water into your daily meals and snacks.

4. Don’t forget your mental health - The term “self-care” is becoming almost overused or even made to be more complicated than it needs to be. But, it truly includes tasks as simple as resting, reading, longer showers, listening to podcasts, going for a drive, or my pandemic favorite: sitting in my car in the driveway! No lie, this was one of my best actions taken to get a moment alone time and clarity. Hey, we do what we’ve gotta do!

5. Avoid unhealthy behaviors - These behaviors can rear their ugly heads in the form of relationships, thoughts, and excessive smoking, drinking, and overeating. It’s important to enjoy life, food, people, and entertainment, but all of it should be done in moderation or appropriately. and, only you as an individual knows what the proper amount is for yourself.

However you choose to celebrate, acknowledge, or participate in Women’s Health Month, please just take care of yourself and be safe! Work on making your best self even better by utilizing some of the tips I listed above. And, last but not least, Happy Women’s Health Month!

Ways to Incorporate Fitness Into Earth Day!

Earth Day is an annual day to demonstrate support for the protection of the environment. April 22 is the designated day for all of us remember the environment in our busy lives. A day that reminds us to continue to do the little things that help out our environment.

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Here are a few tips on how to incorporate our fitness routines into Earth Day activities and celebrations:

Work in the garden:

• Add colorful beauty to your home’s landscape with flowers or grow edible plants of fruits and vegetables for your household to consume

• Burn calories and work up a sweat, along with working leg & arm muscles during the planting, pruning, and harvesting phases

• Earth Day Tip: Flowers attract honeybees and other important pollinators like butterflies, wasps, birds.

Take a walk or a hike:

• Hit the pavement in your neighborhood or check out a new trail in your local community

• Get those steps in to contribute to healthy bones, muscles, and joints; not to mention improving mental wellbeing by reducing symptoms of depression

• Earth Day Tip: Take the time to pick up litter to help beautify your neighborhood & preserve the beauty of the local trails.

Ride a bike:

• Take a recreational ride, a workout ride, or even a ride to work

• Increase muscle strength and flexibility, improve joint mobility, and strengthen bones

• Earth Tip: Bike riding means less vehicles on the road, which leads to less smog emission & less pollution.

Head to the beach or lake:

• Go for a swim, try kayaking or canoeing, or even do your workout on the sand next to the water

• The mere sight and sound of water can promote wellness & relaxation, right along with a number of health benefits that come with muscle building and cardiovascular fitness

• Earth Day Tip: Take a few minutes to clean up the litter that is usually scattered amongst the beauty of our favorite beaches and lakes.

Workout outdoors:

• During the daytime, enjoy the bright sunlight by completing the workout of your choice on the porch, the patio, or the park

• During the evening, workout safely by candlelight - yoga or stretching; or, try a moonlit workout in the backyard

• Earth Day Tip: Using less electricity saves energy by consuming less power, consequently conserving the earth’s national resources.

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No matter your preferred fitness routine, your activities can most definitely be tailored to contribute to Earth Day celebrations! Remember, your efforts do not have to wait for any one particular calendar day, but should be engaged in throughout the entire year.

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5 Stress-Busting Activities

When I share a blog post with you guys, it is usually based upon something I’m going through or a topic someone has shared with me. When it comes to the subject of stress, I believe we can all relate. And, if we have learned ways to beat (or minimize) stress, I believe we should share!

“: a state resulting from a stress
especially : one of bodily or mental tension resulting from factors that tend to alter an existent equilibrium”

— Merriam-Webster Dictionary definition

Excellent definition, but let’s put that in a way that’s easier to understand. I translate that as “physical or mental stress can be caused by factors that take us out of our normal or usual state of being”. Think about it the stress you’ve experienced…. school studies, increased workload at your job, relationship issues, health concerns, financial worries, etc. … When we are put in a situation in which we lose some form of control, we tend to begin stressing. That stress can expose itself to us in a variety of ways, as everyone is different. Physiological reactions to stress could be digestion issues, increased sweating, even increased blood pressure and pulse. Physical reactions to stress may include clenched jaw, tense muscles, and dry mouth. Emotional responses to stress may show up as feelings of being overwhelmed, being easily agitated or frustrated, low self-esteem, and even sadness. Lastly, cognitive symptoms of stress may present themselves and end up making your “stressful” situation even worse. These responses include worrying, forgetfulness, lack of focus and poor judgment. Imagine (or, remember, if these responses have affected you in the past) how these particular reactions could make a work or relationship situation escalate even more… definitely not helpful. So, let’s talk about how to bust this stress when it rears it’s ugly face in our daily lives!

While there is no substitute for getting professional help (spiritual or otherwise) when needed, there are some activities you can do on your own to ease the effects of stress. Below, you will find 5 actions that have worked for me. You may have already tried some of these before on your own, but some may be new for you. Either way, use this as reminder for when those stressful times arise, because they most surely will.

1. Get some sleep - This is one of the best ways that you can take care of yourself. Honestly, it is truly one of the most difficult tasks for me to complete. One of the most beneficial tasks for me is to create a bedtime routine. Start winding down as bedtime approaches, create the appropriate ambience in the room (relaxing and desired temperature), minimize work/household tasks, and shut down electronics! And, one of the most valuable pieces of advice I’ve been given is to get out of bed if you find yourself tossing and turning after more than thirty minutes to an hour. When you get up, take yourself out of the bedroom and do a lowkey, calming activity. Those activities may include reading or light stretching, for example.

2. Get some exercise - I definitely know how important this one is, as I share this with my personal training clients daily. According to the American Heart Association, a good starting goal is at least 150 minutes a week. And remember, while I would love to have you, you do not have to seek out a gym, personal trainer, or group fitness classes to get your exercise. Make a commitment to just start moving more! The addition of physical activity will not only benefit your health, but it can also give you a release for your normal daily routine. That, in turn, can be a great relief of stress.

3. Reach out to family and friends - Hopefully, you have a supportive, safe space circle of people that you can count on to receive encouragement, when needed. If not, make it a priority to create that type of space for yourself. Establish a comfortable and confidential connection that you can count on. Also, be prepared to reciprocate, as needed.

4. Eat better - Another important task to focus on, and I do not use the word “task” lightly, is eating better. This takes your dedication and commitment to figure out what works for you, and then to continue on with consistency. Eating better doesn’t simply mean fruits, veggies, and lots of water. You may need to do the proper, in-depth research to find out which foods make you feel your best and which ones may trigger issues with your health, specifically your insides. What do I mean by “trigger”? Have you ever eaten something and immediately regretted it? Not regret from the standpoint of guilt, but regret because you know how icky it made you feel… think diarrhea, indigestion, nausea, etc. Doing some research, and getting to the bottom of what may be ailing you, may ease some of the angst and stress you experience or, at least, make it less taxing.

5. Find a hobby - If you already have a hobby you love, get back to it! Sounds easy enough, but sometimes finding the time to enjoy your hobbies can be stressful in itself! Does that make sense? Let me explain… If someone offers to share a great book they’ve read, but you’re not in the mindset to settle in a quiet space and read (or, maybe you do not have the time), don’t force it! Now, it may be just the opposite: you actually used to love reading, but just got away from it for a while. Their suggestion is just what was needed to reignite that passion for reading.

As I stated at the beginning of this message, the subject of stress is a topic I believe we can all relate to. And, if we have learned ways to beat (or minimize) stress, I believe we should share! I hope you learned something today, or were at least reminded of facts you already knew. While this list is not exhaustive, it’s definitely a start. The activities listed do not take the place of professional help, but can aid in your journey to less stress. Let’s take care of ourselves. There are way too many factors in this world that work against our wellbeing, so we must educate on that which is within our control.

All About Salads!

March is National Nutrition Month!

And, I’m sharing all about one of my favorite meals (or side dishes)… Salads!

Salads can serve as a great way to get in your veggies and greens as a side dish for your meals. But, you can also turn a salad into the main dish. Think about adding proteins, carbs, and even healthy fats to make a filling meal. First, I’d like to focus on the different types of salads there are, along with salad dressings. Of those listed below, which category does your favorite salad fall into?

Salads:

• Tossed Salads – Salads tossed together (Caesar Salad, Green Salad)

• Composed Salads – Salads which are skillfully built (Cobb Salad)

• Bound Salads – Salads that are bound together in a mass (Chicken Salad, Tuna Salad)

• Farinaceous Salads – Salads made up of starches like potatoes, quinoa, or pasta (Potato Salads, Pasta Salads)

Dressings:

• Vinaigrette Dressings – Oil and vinegar based

• Mayonnaise-Based Dressings

• Emulsified Vinaigrette Dressings – Dressings that used an emulsifier to combine oil and water

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My favorite type of salad is the tossed salad. I love having the ability to change my dressing and toppings every time I enjoy a salad.

Tossed salads are the most common kind of salad and are prepared by tossing the greens and garnishes (such as tomatoes, onions, or cucumber) in a dressing. A tossed salad uses leafy vegetables such as iceberg lettuce, spinach or romaine. It is important to remember that the greens be dry before tossing. If they are wet, the dressing will have difficulty adhering to the greens causing the dressing to become watered down and generally unenjoyable.

Salads can be garnished with many different ingredients such as nuts, cheese, fruits, and vegetables. At the moment, my favorite toppings are kalamata olives, pepitas (pumpkin seeds), feta cheese, and cucumber. All kinds of dressings can be used including a light oil and vinegar dressing to a hearty hot bacon dressing. These can be store-bought or homemade! Remember to add the dressing to the greens at the last minute. Acid can cause most greens to wilt and become soggy...not very appetizing.

Keep in mind, the more delicate the texture and flavor of the greens, the lighter the dressing should be. Mayonnaise-based and cream-based dressings should be used for more stronger flavored greens, while a vinegar-oil dressing should be used for lighter greens.

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Salad Dressing! I want it, and I feel like I need it to bring my salads together.

Of course, you can purchase your dressing from the grocery store with no problem. Just try to make healthier choices. Most times, our usual favorites will have a version with less fat, sugar, and sodium. Like I’ve mentioned before, you don’t have to be perfect, lots of small changes can make a big impact!

I would love for you to consider making your own salad dressing! There are tons of easy and tasty salad dressing recipes out there, shoot, you can even get creative and make your own! But, if you’re not quite that adventurous yet and need a little guidance, here’s one of my current favorites!

Simple Vinaigrette Recipe

5-minute prep time & serves 4!

• 1/4 cup extra virgin olive oil

• 2 tablespoons apple cider vinegar

• 1 1/2 teaspoons honey

• 1/2 teaspoon Dijon mustard

• 1/8 teaspoon salt

• Dash of black pepper

Combine all ingredients in a jar or any other sealable container. Whisk until mixed well, or seal the container and shake until well mixed.

Once the dressing is mixed well, give it a test-taste and make any adjustments you deem necessary. Too sweet? Add a little more vinegar or olive oil. Too acidic? Add a bit more honey or olive oil.

Use the dressing immediately or store in the fridge for up to 2 weeks in an airtight container. Dressing will separate as it sits, and oil may solidify in the refrigerator. To recombine, let the dressing sit at room temperature before your meal, until the oil melts. Then, shake or whisk vigorously to recombine.

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Now, here’s my favorite component to my salads: Toppings! This is the most exciting way to create variety, texture, and flavor for your salad.

In general, all of these toppings are healthy carbs, fats, and proteins. Just remember that TOO much (excess) of even good things can make them not-so-good!

• Lean meat of your choice

• Tomatoes

• Olives (green/black/Kalamata)

• Bell peppers

• Beans (your choice, drained)

• Beets (whole, sliced, or even slivers)

• Strawberries/Cherries/Watermelon

• Dried cranberries

• Carrots

• Corn

• Apples (diced or sliced)

• Cheese (feta, cheddar, goat)

• Seeds (sesame, sunflower, pumpkin)

• Quinoa

• Croutons

• Cucumbers

• Onion

• Nuts (toasted/roasted)

• Raisins

• Fresh dill

• Broccoli

• Chickpeas/Garbanzo beans

• Mushrooms

This is just to name a few toppings. The list is truly unlimited, based on your preferences and likes!

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I hope you’ve enjoyed this comprehensive information I’ve shared about salads, toppings, and dressings!

I’ve created a nutrition guide to help you with topics like I’ve shared here, compiling resources and documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.

What the Help Yourself Nutrition Guide offers…

• Healthy meal & drink information

• Explanation of portion control vs. serving size

• The importance of hydration

• Recipes & an extensive list of 100-calorie or less snacks

• Weekly food diary for tracking food and water intake

• Benefits of bright, colorful fruits and vegetables

If you have any questions, I can help you out! Click the link below and just let me know!

Let’s Get Physical(ly Fit)!

According to The Center for Health Promotion & Wellness at MIT Medical, physical fitness “is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. Physical fitness improves the performance of the heart and lungs, and the muscle of the body.”

That is a great definition and so easy to understand. The bottom line being conveyed is that the body is living & breathing and requires care, maintenance, and our full attention. We are only given one life and one body; it is up to us to treat it properly. In addition to the fitness aspect, being physical may also help minimize stress and strengthen our immune systems!

It is important to maintain focus on your strength, cardiorespiratory endurance, and flexibility. As I shared in a previous blog post, strength training workouts allow you to maintain and build muscle. Not only can toned muscles shape and sculpt your body, they also give you the strength necessary to continue completing activities of daily living. How so, you ask… well, think about it. We use our muscles to stand up after sitting in a chair, to lift grocery bags from the trunk of our cars, and even to push our kids on a swing set. Cardiorespiratory activities aid in increasing the strength and efficiency of the heart and circulatory system, improving our aerobic capacity. Lastly, flexibility workouts and exercises, including stretching, can help in a variety of ways. Improved balance, decreased soreness of muscles, decreased risk of injury, and stress relief through the means of relaxation and stillness are just a few of the benefits.

Now, what does “properly” caring for our bodies look like? Let me share some manageable tips for physical fitness:

• Find your motivation, it has to begin with you

• Plan and prioritize, set goals for yourself

• Grab your spouse, child, or pet and go for a walk

• Try a new stretching or flexibility workout online

• Hire a personal trainer to create a balanced program for you ( I can help with that, wink)

• Take the stairs, instead of the elevator

• Crank up the stereo or radio and just dance

• Park your car farther from your destination to get in more steps

• Commit to eating the right foods with the correct portions

• Track your foods and your activities

• Pick up some dumbbells or canned goods and put those muscles to work

• Set up incentives (or rewards) for hitting milestones and achieving goals

These are just a few of the many, many ways you can get yourself on the path to physical fitness that best works for you. The key is simply to START! Remember, if it doesn’t challenge you, it doesn’t change you.

Fall In Love…

Fall in love…. with yourself, first. In my opinion, before we can properly love and serve others, we must know how to properly love and care for ourselves. You know that saying “You can’t pour from an empty cup”? Well, that means even with the best intentions, we cannot give the best of ourselves in any given situation when our own tank is running low. Let’s think about that a little bit further… Imagine when you are driving your car with a full tank of gasoline, feeling confident that the vehicle will take you to your destination, and then some. After a while the gage reads that you are down to half a tank. You acknowledge the level, but know that you still have time to worry with that later… there’s no sense of urgency, because half empty could also be viewed as half full, right?! Lol! One-fourth of a tank…. one-eighth of a tank… GAS LIGHT comes on! Oh NO!

You’ve let too much time pass…. now, you are only left with a couple of options. You can stop for gas on the way to work, but only if you get up even earlier, skip breakfast, maybe run out the front door…. OR, you have to stop after work, after dark, at just the nearest gas station you can find, no matter what the neighborhood looks like. Woah! That’s a lot, but re-read that whole scenario and imagine that your body and mind are the gas tank. OUCH! It is really the same notion, it is really the same way that we sometimes treat ourselves. We expect our bodies and minds to keep going indefinitely without the proper fuel.

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“Self-care is one of the active ways that I love myself. When you can and as you can, in ways that feel loving, make time and space for yourself.”

— Tracee Ellis Ross

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With that being said, we are days away from what has become known as the holiday to celebrate love, Valentine’s Day. Loved ones and friends around the world exchange candy, upscale dinner dates, gifts, flowers, and other expressions of affection. And, while you may be the giver or recipient of some, or all, of these lovely sentiments, I would encourage you to treat yourself just as well.

I have put together a list of ways you can show love and care to yourself. Sometimes, you have to think outside of the box, be creative and realize that there are so many ways for us to nourish our minds and bodies to fill our own gas tanks, before we pour into others.

• Browse a bookstore for a book that catches your attention. Remember, it can be relaxing to find an interesting and light read, sometimes. Get lost in a good story that can take you away from your everyday norm.

• Create a brand new recipe or update an old favorite. Make an entire evening out of it. For example, if you choose Mexican food, set the entire mood. Make a cocktail that complements the meal, and even play music of Mexican origin.

• Enjoy a long, bubble bath or an aromatherapy-filled shower right in your own home. Turn off your electronics, light a candle, and just relax.

• Come up with a new exercise routine. Working out does not have to be a chore. There are so many different types of movement geared towards strengthening, while relaxing you at the same time. For example, Yoga is a great mind/body exercise. In addition to physical postures, you engage different breathing techniques, and even meditation.

• And last, but not least, buy yourself a box of chocolates (my favorite are pecan and caramel dipped in chocolate, just saying), and a bouquet of your favorite fresh flowers. Enjoy dinner from your favorite restaurant, do not be afraid to eat alone. It may feel awkward at first, but I know from experience that the feeling passes. Think about it, you do not have to share, and there’s no judgment about what you’ve ordered! Lol!

Now, I realize that some of these options are not as easy as others, especially when you may have a house full of little ones. But, part of the commitment to loving and caring for yourself means figuring out how to make it happen from time to time. We schedule appointments with doctors, supervisors, teachers, and even lunch dates with friends, the least we can do is pencil ourselves in, once or twice a month at minimum. If it doesn’t quite go as planned, don’t beat yourself up, reschedule and try again. Prayerfully, you have a long life ahead of you, you’ve got time to figure it all out, just do it.

The Importance of Resistance Training

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What exactly is resistance training?

Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot. Many people would agree that resistance training can even decrease anxiety, providing an option as a mood-enhancing activity.

What is the difference between resistance training and strength training?

The terms “resistance training” and “strength training” are often used interchangeably, but there is a slight difference. Resistance training most often refers to using your bodyweight alone, dumbbells or bands, or even exercise machines to build muscle. If you are working out at home and find yourself without any of those items, you can get creative by using a couple of cans of soup, water bottles, or even bottles of disinfectant spray (these days, most of us definitely have those handy)! Seriously, there are no limits to what household items can be used to offer resistance during a workout.

More on strength training…

Strength training is often referred to when you are almost always utilizing some type of weight equipment. In this scenario, you are lifting heavier weights, often with lower repetitions, with a specific goal of getting stronger. The need to increase strength could be for maintaining or improving your ability to complete activities required for daily living. Those activities may include, but are not limited to, house cleaning, running errands, getting in and out of the car, or even workplace duties. Other reasons to increase strength could be better performance in a particular sport or maybe preparation for a sporting competition.

Resistance or strength….Just start!

As you can see, both terms work to improve your overall health. That improvement also includes the ability to possibly lose weight. With any type of resistance or strength training, your body builds muscle mass, as it increases strength. This training has been shown to increase the amount of calories burned, even when you are at rest. As awesome as this is sounds, it is only one piece to the puzzle of our health. We also must take into consideration a few other factors: sleep patterns, food & nutrient intake, stress levels, and hydration levels… just to name a few!

With all of that being said, do not neglect incorporating resistance training as a major component into your overall health and wellness plan. If you need assistance in figuring how to start, what exercises to perform, or even what equipment to use, don’t hesitate to reach out. I am more than happy to help!

Word of the Year

Now faith is the substance of things hope for, the evidence of things not seen.

Hebrews 11:1 - NKJV

FAITH - This is my Word of the Year!

Have you ever heard of creating a Word of the Year at the beginning of a new year? Have you ever established one for yourself? A Word of the Year is the practice of selecting one particular word that will serve as your motto, guide, or focus for the coming year. People go to great lengths to come up with a word that will truly convey what their intention or goal may be for themselves. Research may be employed to determine the best word, even prayer and meditation are used as guidance in selecting a word. It is different from creating a New Year Resolution, a practice many of us may be more familiar with. Sometimes with resolutions, although we have the best intentions, we can create unrealistic and strict goals for ourselves that do not always foster growth and awareness, but rather give us a task that is to be completed, a box to be checked upon completion. When that task is not achieved, we may feel defeated and give up on that focus altogether. In my opinion, with a Word of the Year, we have more flexibility to establish exactly what that word means for us individually. Any given word may have a complete different meaning and impact from one person to the next, and that is perfectly fine. That’s actually the beauty of it! You, and you alone, are in control of the interpretation and execution, in your own way and in your own time.

FAITH is a must-have for me in 2021. Really, it is a must-have every year, but I’ve got to cling to this word in 2021. Faith is a belief that is not based on proof… We do not know what tomorrow holds for any of us, that is evident in our everyday lives, in terms of health, employment, relationships, finances, even life itself. But, one thing we can know for sure is that God’s got our back. The tough part is trusting and believing in that daily. We cannot do it by ourselves, we have to put our faith to work. And, that’s my goal for 2021!

One thing that I have done differently this year, in regards to my Word of the Year, is to set calendar reminders in my phone for every couple of weeks. This will guarantee that I stay focused and committed, reminding me to take the time to assess my progress and continue to hold myself accountable.

If this sounds like a practice that you would like to establish for yourself, I suggest you take time and truly think of what is important to you and what strides you would like to make in this new year. Finding a word/focus that was right for me took extra time this year, I had to be patient with myself. If we had not learned before 2020, I think last year really taught us to slow down and be patient with ourselves and others. Let’s not forget that as we move forward. Be thankful and be kind!

New Year, Better Me

We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention. We mustn’t leave anything to chance, especially those things in which we can control. Specifically, I’d like to share about the control we have over our eating and nutrition goals.

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“A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you!”

— Melanie Moore

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Let me ask you a question…. Have you ever heard the quote, “You can out exercise a bad diet”? Well, it is quite true! I bring this up, because usually during this time of the year, we set up goals to workout out more, lose weight, fit into some particular outfit, or even exercise more. However, sometimes your exercise and weight loss efforts may be in vain, if you do not follow-through with the proper nutrition focus.

One of my main goals this coming year is to focus on proper nutrition, including centering my attention on macronutrient review and portion control. Have you ever taken the time to really dig in and take control of your nutrition? I mean, really take the time to plan your meals. That would include a fair share proteins, fats, & carbohydrates, and even figuring out how much to eat and when to eat it.

Please remember, do not place undue pressure and unrealistic expectations on yourself during this journey. One of our goals should be to keep things simple and minimize stress, not the opposite. Keep in mind that any positive changes or adjustments you make for yourself are just that, for YOURSELF, for you! Also, keep in mind that you do not have to go on this journey alone. I’m willing to share and guide you forward as you make these life changes. With that being said, I'll be providing my clients with weekly check-ins and personalized, detailed information on the following:

• easy-to-understand nutrition education

• food diary templates

• guidance for reading food labels

• snack and hydration options

• and more!

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I should let you know, no matter whether you choose to join me or not, just strive towards making the changes you need to make for yourself and for your health. If you choose to join me, just click the link below to reach out to me. We will discuss your options and how I can help! A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you. Do the research, make the changes, and move forward into a blessed 2021.

Why Walk?

In my opinion, walking has to be one of the most underrated forms of exercise. I mean, think about it… this is an activity that most of us do on a daily basis. It might even be safe to say that we take for granted just how easy it is to step out and put one foot in front of the other. There are so many resources and tools available to track your mileage, pace, and number of steps…but, what does it all really mean? Let me help!

According the World Health Organization (better known as WHO) guidelines, which were updated recently (November 2020) for the first time in 10 years, the suggestion is to reduce your sedentary time, getting at least 150 to 300 minutes of moderate-intensity aerobic physical activity or 75 to 150 minutes of vigorous-intensity activity per week, and focusing on strength training. A key message shared by WHO is that all physical activity counts. It can be done as part of work, sport and leisure or transport (walking, wheeling, and cycling), as well as every day and household tasks.

With all of that important information taken care of, my message to you is simply to MOVE! Whether you head out for a neighborhood walk or on the treadmill, just make the most of your activity. If the weather doesn’t permit, or you don’t have a treadmill, simply start by walking safely back and forth throughout your home or workplace. You can even walk or march in place. We do not have to make activity difficult, just be determined to make it happen!

Now, how much walking should we be doing? I’m sure at some point, you’ve all heard about the goal of walking 10,000 steps per day. But, I would suggest finding a method of measurement that works best for you and your goals, whether it be steps, miles, the distance from one fire hydrant on the block to the next one, or simply a certain number of minutes. What will prove to be most important is increasing whichever method you choose, appropriately and in a timely manner to properly challenge yourself. The moment you feel comfortable is most likely the moment you need to increase the intensity!

So, now that we’ve discussed some of the details of walking, let’s discover some of the many benefits of walking for your health. Walking can improve cardiac risk factors such as blood pressure, diabetes, vascular stiffness and inflammation, cholesterol, and mental stress. Every step, every mile helps, but the key is to be consistent. Remember, whether you’re outside enjoying nature and fresh air, or you’re more comfortable in the safety and familiarity of home, just move…just walk! Your body and mind will thank you for it!

Holiday Eating Tips

Woohoo! We are smack-dab in the middle of the holidays, my absolute favorite time of the year. I love spending time with family, Christmas music & movies, and lots of delicious foods. It’s important that we go in with a plan. Think about it….you make a list of gifts to be purchased and decorations to be hung, let’s decide to put that same effort into planning proper meals.

Before your Christmas and New Year’s Eve celebrations, I just wanted to share a few reminders with you. Most importantly, I would advise you to stay away from desserts, cocktails, and rich savory side dishes!!! Okay, bad joke…. That thought process is unrealistic AND unnecessary, especially during these times.

However, what I do suggest (and, what I will do, myself) is to be mindful. Mindfulness is defined as “the quality or state of being conscious or aware of something. A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.” That is a lot to digest (no pun, intended), but it corroborate my point perfectly. Instead of filling up your plate with heaping helpings of all your favorites, really take time to think about what you really want to eat during your sitting. You don’t have to eat everything right now…. You can always come back later, after you’ve given that serving enough time to digest.

Specifically, my tips for a more successful holiday eating season are as follows:

• Create a new recipe with healthier ingredients. Or, adjust one of your longtime favorite recipes with healthier ingredients. This tip applies to savory side dishes and treats to satisfy your sweet tooth.

• Practice portion control. This means choosing a healthy amount of a certain food. With portion control, you can still enjoy the foods you love, without overeating.

• Limit holiday cocktails, or at least, choose healthier options for your cocktails. Create new favorites that do not use fruit juices, creams, etc. to minimize sugar. Try a dry wine over a sweet wine. A little research will go a long way in helping you decide.

• Keep drinking water! Sometimes, we can mistake our thirst for hunger. Drink water at regular intervals throughout the day, even if you don’t feel thirsty. This can aid in preventing dehydration, which will assist you in knowing the difference between thirst and hunger.

• And last, but not least, keep moving! Consider a virtual holiday 5K or 10K on Christmas morning or even a short walk after your meal. If you really want to get active, try something you haven’t done before: do a rotation of squats, calf raises, and leg lifts while you’re standing in the kitchen cooking. If that doesn’t work for you, hop up and get in some brisk walking or stair climbing on these special days.

  
  Whatever you choose to do, please enjoy this holiday season, even if it didn’t turn out as planned. Make the most of your days, no matter what it looks like. As 2020 comes to an end, take time to count your blessings and practice gratitude for all you have. And, please, stay safe!