Creating Sustainable Healthy Habits That Can be Small, but Mighty

 

My fascination with how different we are as a human race is really extraordinary. These differences can be seen in the way we live our lives on a daily basis – What habits do we follow? What incentivizes us to do better or not care at all? Who influences us and has influenced us over time? How much do we want to make a difficult change that is not too difficult, but enough to make a worthwhile difference in our health for instance? How has COVID-19 continued to change attitudes and mindsets with regard to stress and anxiety? There are far too many questions and not enough answers.

           Rather than focus on all of the topics mentioned above, there can be focus – focus that can make a positive difference in those we work with and interact with during this uncertain time in history. In fact, how can we simply “befriend” uncertainty and deal with it one step at a time instead of going into a state of angst? A particular area of interest to me is how well do health & wellness coaching programs work within organizations or within a “solo” practice? Are people that work with coaches uncertain as well? If so, why? Perhaps they don't believe they are capable of change? How can that be remedied?

           It is so crucial to understand the mindset of those we work with or for that matter – who we interact with by truly meeting them where they are, wouldn’t you say? Most people that want to change a habit or improve in a particular area of their life usually know that smoking, drinking too much alcohol or eating too much sugar is not a good thing, right? But, how can one tell if they are ready to change their mindset to more of a growth mindset? The one thing not to do is tell them how wrong they are or scare them by use of fear tactics – that just doesn’t work!

           As a heartfelt enthusiast of creating an approachable space for those eager to create more sustainable healthy habits, it is just as effective to make small moves toward good sustainable habits than not. One can almost think of small successful changes as being a result of tenacity and perseverance; similar to “The Little Engine That Could”. What are the pros and cons of creating such habits for you?

Food Portions: How much is too much?

 

For anyone who has or is attempting to lose weight -- whether it is a lot or a little, portion control is key. So many of us remain working from home and there remains questionable gym openings across the country. Even if your local gym is open, how safe do you really feel going there and getting your sweat on....safely. No doubt, it is a gamble.

Hence, eating right and eating the right amounts is likely of interest to most. The pandemic has been a challenge in many ways, so being proactive with our workouts and eating healthy foods in reasonable amounts will be determining factors on keeping our weight in check.

The article breaks down various foods that we love to eat in portion sizes according to our goals of weight maintenance or weight loss. Check it out....

 

15 Foods that Fight Inflammation

 

Inflammation today is usually linked to chronic illness, many of which are life-style related. It really is so ironic that so many people are living longer and longer lives -- but, are their lives of quality and optimum health? Now, more than ever, there is no getting around this pandemic that also leads many to more bouts of depression, anxiety and well....not so good choices when it comes to food.

Listed here are 15 Anti-Inflammatory Foods that are highly recommended and with good reason....

1. Almonds: A terrific source of monounsaturated fats, vitamin E and manganese. What does that mean for you? A lower risk of cardiovascular disease and certainly an improvement in your cholesterol levels too.
2. Avocados: A stand-out fruit that is high in monounsaturated fats, fiber (so its filling too) and also high in magnesium and potassium - two very important minerals that keep our bodies in tip-top shape.
3. Broccoli: This cruciferous vegetable is high in all sorts of minerals and vitamins as well as amazing antioxidants. By eating more of the vegetables within the Cruciferous family, it is likely that even certain Cancers can be prevented.
4. Blueberries: These berries contain a large amount of polyphenols that actually trigger the assistance of antioxidants, which help in the fight against cancer and cardiovascular disease.
5. Carrots: Not only are carrots low in calories, but they also contain fiber which aids in the process of feeling full and prevents binge eating. Carrots are full of beta-carotenes which our bodies convert into Vitamin A - essential for our body to function properly. What does Vitamin A do? It plays a large part in keeping our immune system functioning well, important for proper vision and also aids in reproduction.
6. Dry beans: Beans are an amazing food with lots of fiber, B vitamins (which make sure our body's cells are functioning properly) and protein too. Beans are a terrific substitute for meat -- so vegetarians, live long and prosper!
7. Kale: Kale is a great source of vitamins and minerals and a good amount of fiber too. Kale also contains antioxidants that aid in the prevention of diseases.
8. Olive Oil: There is no doubt that olive oil is a key ingredient in the Mediterranean Diet and with good reason. Olive oil contains a great deal of monounsaturated fats, and polyphenols that work in aiding the body to function properly.
9. Oranges: This fruit has a load of Vitamin C, which as you might imagine leads to strong immune function. It also contains a good amount of fiber and folate which assist in overall heart health.
10. Salmon: This hearty fish contains a ton of omega-3 fatty acids which plays an essential role in reducing inflammation and protecting the heart.
11. Spinach: This veggie is a powerhouse food that contains lutein, iron, Vitamin K (important for blood clotting) and so much more! No need to re-state, but I will, spinach is low calorie and ideal for weight loss.
12. Strawberries: Not only is this fruit super delicious, but it is full of nutrients and fiber that will leave you feeling full and satisfied. The deep red color indicates the amount of antioxidants that is correlated with lower inflammation as well.
13. Sweet Potatoes: These potatoes are delicious and again, contain lots of fiber and important minerals and vitamins and lower in calories than other potatoes.
14. Swiss Chard: This leafy green vegetable is chock full of important vitamins and minerals, flavonoids that work as antioxidants which in turn assists with reducing inflammation.
15. Walnuts: Of the nut family, walnuts are truly wonderful as they contain Vitamin E (which serves as an antioxidant and cell protector), protein and fiber. Not only that, but walnuts contain monounsaturated fats and omega-3 fatty acids which assist the body and protect the heart.

There are so many reasons to add these 15 foods to one's diet and to keep inflammation at a minimum. After all, one's health can't be overstated, right? Bon appetit!

Larousse Gastronimique: The World's Greatest Culinary Encyclopedia

The meaning of food goes deep – it carries great significance to it. It is clear that we need to eat in order to survive, but symbolically it means so much more than that. Food is about history, culture, and even a symbol of prosperity, health and overall wellness. It has been a fascinating topic for me since I can remember – possibly because I grew up learning to appreciate it, savor it and take care of it -- as we all should. Food brings people together - even under dire circumstances, food can well be an antidote to healing.

I recall growing up that we learned from a large set of Encyclopedia Britannica books that were developed specifically to provide general coverage on a variety of different subjects and topics worldwide. So why not provide general knowledge – possibly more defined knowledge on a variety of foods/spices/ingredients that have withstood the test of time?

Larousse Gastronomique is the world’s most famous culinary book of reference. The knowledge imparted from a book like this one is tremendous as it provides various aspects of cookery, history, traditions, biographies of famous chefs and people who have greatly influenced the world of gastronomy. Additionally, cooking terms are provided, techniques of the culinary persuasion are shared such as learning how to properly make a sauce or fillet a fish as well as including more than 3,800 classic recipes.  

The creation of Larousse Gastronomique was born from a vision of Prosper Montagné, a French Chef who produced the first edition in Paris in 1938. His idea was to provide his readers with not only a history of edibles, but an overview of 20^th Century gastronomy and a great source of reference for the points of cookery. After 23 years, the first edition was published and it became what seemed to be an overnight culinary guide for chefs, cooks and foodies everywhere.

Since the awakening of such a book, it has been updated by a French committee under the wise guidance of famous chef Joél Robochon and a well-informed committee of chefs and writers. The guidance that a book such as this one provides is monumental as the world of food and cooking continues to grow and change over the years.

Lastly, Larousse Gastronomique brings together a wonderful amalgamation of theory, history, culture and practice. This book is historical because it has proved to be the utmost reference book for professional chefs, cooks and food enthusiasts around the world.

I'd like to share tid-bits of this book from time to time because it actually can and will continue to add meaning to a better appreciation of food in general, but can also add to knowledge in becoming a better cook. Especially in the state of our current world....this pandemic, issues surrounding sustainability, minimizing chronic disease and more -- the need to eat for better health and seeing food as medicine could make such a positive difference in better, healthier living.

 

Steps to Reducing Chronic Inflammation

 

Inflammation is one of those words that seems to have become more commonplace in our society -- now, more than ever. Yes, Inflammation definitely exists and there are definite reasons why we have it -- when necessary. You know -- like when you get hurt, such as a serious scraped knee -- the hallmark signs of inflammation include redness, swelling, soreness and warmth. Usually these signs stay localized to the affected area of injury and in fact, inflammation indicates that our body is in process of healing. That is all good, right? But, serious issues occur when inflammation goes on for too long.

There are no two ways about it -- long-term inflammation definitely can take a serious toll on our health. This is why we need prevention more than ever. Even if we are "functioning" on a day to day basis and feeling...somewhat well -- prevention can literally prevent a whole lot of health issues that can easily "crop up" on us. Long-term low-level inflammation can go on for years after all. Such diseases like Cancer and Alzheimer's Disease don't just happen over night, but instead they happen over time. Hence, Inflammation is one of the main causes that contribute to chronic lifestyle diseases.

We can definitely play a strong role in our own health and well-being by doing what we can to prevent many of today's chronic lifestyle diseases. We can start out by:

• Eating an Anti-Inflammatory Diet
• Testing for Silent Inflammation (If we believe we are at high risk for diabetes as an example).
• Eat More Berries
• Eat More Fiber
• Eat More Plant-Based Proteins and Fish Proteins
• Keep a healthy weight (By checking our BMI)
• Regular Exercise

In knowing that we have the option to "opt in" to our own health and well-being can be such a relief! We may not be able to choose whether we get seriously sick or not, but we can stave off disease and infection from happening more times than not.