Wellness While Walking

Dr. Romie joins us today, to talk about her brainSHIFT program, which can help address our too-busy brains. But we also get real about what really matters in health, and how it might not be what we expect!  LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) DR. ROMIE MUSHTAQ, MD Dr. Romie Mushtaq, MD is a physician, keynote speaker, and Chief Wellness Officer. Dr. Romie combines her unique expertise in Neurology, Integrative Medicine & mindfulness as a highly sought-after speaker and teacher. She joins us today! Website, Busy Brain Quiz and brainSHIFT Protocol Dr. Romie on Instagram Dr. Romie on Facebook Dr. Romie’s TEDx Talk: The Powerful Secret of Your Breath OTHER RESOURCES 13 or B? Perceptual Set Illustration Outliers, Malcolm Gladwell – this book highlights the story of the residents of Roseta, PA, who lived long, healthy lives (for a generation, anyway), despite having “unhealthy” lifestyles Chapter From Outliers, nyt.com   HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App. Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” Click on “Write a Review” Then you will be able to rate the show on a five star scale and write a written review! Thank you!   How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser Click on “Listen on Apple Podcasts” This will open Apple Podcasts and should bring you to the show, not a particular episode Scroll down until you see “Rating and Reviews” You may need to click on “See all” all the way to the right, near the Ratings and Review Section On the right side, you should see 5 empty stars – click on the one farthest to the right if you want to give the show 5 stars To leave a verbal review, please then head left and click on “Write a Review” Thank you!     How to Leave a Review on Spotify App on Your Phone Open the Spotify app on your device.  Tap the Search tab, then type Wellness While Walking on the search bar; this will lead you to the podcast's show page. If you are on a specific episode, just tap on the podcast's thumbnail and title to be redirected back to the show page.  Tap the rating immediately underneath the podcast's description. Alternatively, tap the More (…) icon, then choose Rate show.  Drag your finger or tap on one of the five stars to leave a rating. Thank you! The following apps might also allow you to rate and review the show. As of March 2022, there’s no way to rate or review a show on Google Podcasts. Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show)   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )   DISCLAIMER   Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Limited Opportunity -- 1:1 One Hour Session With Carolyn (Podcast Input and Health Coaching)  If you're interested in learning more and possibly applying for one of a small number of spots, please email me at wellnesswhilewalking@gmail.com.  

Awe-inspiring gardens set the backdrop for us to talk about functional movement. Our bodies were meant to move quite a lot throughout our days. Gardening is a wonderful way to keep healthy and stay moving, as the oldest living folks around the world show us. Today’s guests, Madeline Hooper and Jeff Hughes, are a dynamic duo who take us around the US to the most spectacular gardens, and heal the gardeners from their aches and pains. We get to be inspired – to grow or appreciate a garden -- and then tend to our bodies so we live long, fruitful lives! Shall we? LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links)   GARDENFIT GardenFit Television Series – streaming or live on PBS Website https://www.gardenfit.fit On Instagram @getgardenfit  On Facebook at GetGardenFit MORE ON GARDENS and FITNESS The Seven Best Online Gardening Classes, thespruce.com Visit private US gardens with Garden Conservancy Why Functional Fitness is Important for Everyone, healthline.com Functional Fitness – Why is it Important in Gardening? Sleek.ly   HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App. Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” Click on “Write a Review” Then you will be able to rate the show on a five star scale and write a written review! Thank you!   How to Leave a Review on Apple Podcasts on a Computer   https://podcasts.apple.com/us/podcast/wellness-while-walking/id1489506534   Visit Wellness While Walking page on Apple Podcasts in your web browser Click on “Listen on Apple Podcasts” This will open Apple Podcasts and should bring you to the show, not a particular episode Scroll down until you see “Rating and Reviews” You may need to click on “See all” all the way to the right, near the Ratings and Review Section On the right side, you should see 5 empty stars – click on the one farthest to the right if you want to give the show 5 stars To leave a verbal review, please then head left and click on “Write a Review” Thank you!     How to Leave a Review on Spotify App on Your Phone Open the Spotify app on your device.  Tap the Search tab, then type Wellness While Walking on the search bar; this will lead you to the podcast's show page. If you are on a specific episode, just tap on the podcast's thumbnail and title to be redirected back to the show page.  Tap the rating immediately underneath the podcast's description. Alternatively, tap the More (…) icon, then choose Rate show.  Drag your finger or tap on one of the five stars to leave a rating. Thank you! The following apps might also allow you to rate and review the show. As of March 2022, there’s no way to rate or review a show on Google Podcasts. Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show)   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )   DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Joshua Becker of Becoming Minimalist, the Uncluttered course, and new book, Things That Matter, shares a wise man’s observation that our imprisonment by our things is not so different from the chains of communism. In addition to our things, Joshua names other distractions we may not even have considered – things like fear, past mistakes, money, work and leisure – and then some we probably have, like all things digital. We talk about steps we can take to be aware of our values, goals and purpose, and how to stay on the path to a life of no (major) regrets.   LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) JOSHUA BECKER Things That Matter: Overcoming Distraction to Pursue a More Meaningful Life, Joshua Becker Email me if you want information about getting the book internationally The Minimalist Home: A Room-by-Room Guide to a Decluttered, Refocused Life, Joshua Becker The More of Less, Joshua Becker Clutterfree with Kids: Change your thinking. Discover new habits. Free your home, Joshua Becker Website - Becoming Minimalist Online 12-Week Course, Uncluttered  Priced at $99 USD 25% off with code FF25 Next session starts soon Simplify Magazine and Simple Money Magazine Courtney Carver – Be More With Less   HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App. Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” Click on “Write a Review” Then you will be able to rate the show on a five star scale and write a written review! Thank you!   How to Leave a Review on Apple Podcasts on a Computer   https://podcasts.apple.com/us/podcast/wellness-while-walking/id1489506534   Visit Wellness While Walking page on Apple Podcasts in your web browser Click on “Listen on Apple Podcasts” This will open Apple Podcasts and should bring you to the show, not a particular episode Scroll down until you see “Rating and Reviews” You may need to click on “See all” all the way to the right, near the Ratings and Review Section On the right side, you should see 5 empty stars – click on the one farthest to the right if you want to give the show 5 stars To leave a verbal review, please then head left and click on “Write a Review” Thank you!     How to Leave a Review on Spotify App on Your Phone Open the Spotify app on your device.  Tap the Search tab, then type Wellness While Walking on the search bar; this will lead you to the podcast's show page. If you are on a specific episode, just tap on the podcast's thumbnail and title to be redirected back to the show page.  Tap the rating immediately underneath the podcast's description. Alternatively, tap the More (…) icon, then choose Rate show.  Drag your finger or tap on one of the five stars to leave a rating. Thank you! The following apps might also allow you to rate and review the show. As of now, there’s no way to rate or review a show on Google Podcasts. Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show)   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )   DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!    

Joshua Becker of Becoming Minimalist joins us to share how minimalism can help us improve our health and live the most meaningful life possible. We talk intention, distraction and decluttering our stuff, all for a greater purpose. Join us and then put this episode right to work with a mini-challenge!   LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links)   JOSHUA BECKER Things That Matter: Overcoming Distraction to Pursue a More Meaningful Life, Joshua Becker The Minimalist Home: A Room-by-Room Guide to a Decluttered, Refocused Life, Joshua Becker The More of Less, Joshua Becker Clutterfree with Kids: Change your thinking. Discover new habits. Free your home, Joshua Becker Website - Becoming Minimalist Online 12-Week Course, Uncluttered  Priced at $99 USD 25% off with code FF25 Next session starts soon Simplify Magazine and Simple Money Magazine Courtney Carver – Be More With Less   HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App. Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” Click on “Write a Review” Then you will be able to rate the show on a five star scale and write a written review! Thank you!   How to Leave a Review on Apple Podcasts on a Computer   https://podcasts.apple.com/us/podcast/wellness-while-walking/id1489506534   Visit Wellness While Walking page on Apple Podcasts in your web browser Click on “Listen on Apple Podcasts” This will open Apple Podcasts and should bring you to the show, not a particular episode Scroll down until you see “Rating and Reviews” You may need to click on “See all” all the way to the right, near the Ratings and Review Section On the right side, you should see 5 empty stars – click on the one farthest to the right if you want to give the show 5 stars To leave a verbal review, please then head left and click on “Write a Review” Thank you!     How to Leave a Review on Spotify App on Your Phone Open the Spotify app on your device.  Tap the Search tab, then type Wellness While Walking on the search bar; this will lead you to the podcast's show page. If you are on a specific episode, just tap on the podcast's thumbnail and title to be redirected back to the show page.  Tap the rating immediately underneath the podcast's description. Alternatively, tap the More (…) icon, then choose Rate show.  Drag your finger or tap on one of the five stars to leave a rating. Thank you! The following apps might also allow you to rate and review the show. As of March 2022, there’s no way to rate or review a show on Google Podcasts. Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show)                   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )       DISCLAIMER   Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!          

Please vote for me as host of Wellness While Walking, as part of the Top Mom Podcaster designation from Podcast Magazine. The link to vote is here, and everyone can vote daily until April 10, 2022. Thank you for your caring support! *** I don’t think “Languishing” had a color on my mood ring in the 1970s, but it sure is a common mood these days. If you’ve been feeling blah, you’re not alone according to expert Adam Grant. And it’s not just a good idea to do something about it, but it’s an imperative. I talk with ACC-level Coach Kelly Reznikoff about how to get from “fine" to flourishing! LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) KELLY REZNIKOFF Website for Positive Psychology Solutions Email Kelly at kreznikoff@icloud.com Follow Kelly on LinkedIn BetterUp for Individuals LANGUISHING There's a Name for the Blah You're Feeling: It's Called Languishing, nyt.com Living Into Our Values, brenebrown.com Are You Flourishing? Take the Quiz, nytimes.com Complete Mental Health: An Agenda for the 21st Century, psych net.apa.org Change in Level of Positive Mental Health as a Predictor of Future Risk of Mental Illness, alpha.aphapublications.org Meeting Suffering With Kindness: Effects of a Brief Self-Compassion Intervention for Female College Students, Journal of Clinical Psychology, onlinelibrary.wiley.com POSITIVE PSYCHOLOGY, MASLOW AND MORE The How of Happiness: A New Approach to Getting the Life You Want, Sonja Lyubomirsky Motivation and Personality by Abraham Maslow – Summary A Guide to the Five Levels of Maslow’s Hierarchy of Needs, masterclass.com Flourish: A Visionary New Understanding of Happiness and Well-Being, Martin Seligman Seligman’s PERMA+ Model Explained: A Theory of Wellbeing, positivepsychology.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App. Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” Click on “Write a Review” Then you will be able to rate the show on a five star scale and write a written review! Thank you!   How to Leave a Review on Apple Podcasts on a Computer   https://podcasts.apple.com/us/podcast/wellness-while-walking/id1489506534   Visit Wellness While Walking page on Apple Podcasts in your web browser Click on “Listen on Apple Podcasts” This will open Apple Podcasts and should bring you to the show, not a particular episode Scroll down until you see “Rating and Reviews” You may need to click on “See all” all the way to the right, near the Ratings and Review Section On the right side, you should see 5 empty stars – click on the one farthest to the right if you want to give the show 5 stars To leave a verbal review, please then head left and click on “Write a Review” Thank you!     How to Leave a Review on Spotify App on Your Phone Open the Spotify app on your device.  Tap the Search tab, then type Wellness While Walking on the search bar; this will lead you to the podcast's show page. If you are on a specific episode, just tap on the podcast's thumbnail and title to be redirected back to the show page.  Tap the rating immediately underneath the podcast's description. Alternatively, tap the More (…) icon, then choose Rate show.  Drag your finger or tap on one of the five stars to leave a rating. Thank you! The following apps might also allow you to rate and review the show. As of March 2022, there’s no way to rate or review a show on Google Podcasts. Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show) HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )     DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Associate Certified Coach, Kelly Reznikoff puts positive psychology to work, explaining to us and modeling for us what it means to design a fulfilling life, one of flourishing and actualizing our potential. We turn some assumptions about happiness and well-being on their heads, and we’ll emerge with a vibrant and optimistic vision for how life can look! *** Please vote for me as host of Wellness While Walking, as part of the Top Mom Podcaster designation from Podcast Magazine. The link to vote is here, and everyone can vote daily until April 10, 2022. Thank you for your caring support!   LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) KELLY REZNIKOFF Website for Positive Psychology Solutions Email Kelly at kreznikoff@icloud.com Follow Kelly on LinkedIn BetterUp for Individuals POSITIVE PSYCHOLOGY, MASLOW AND MORE The How of Happiness: A New Approach to Getting the Life You Want, Sonja Lyubomirsky Motivation and Personality by Abraham Maslow – Summary A Guide to the Five Levels of Maslow’s Hierarchy of Needs, masterclass.com Flourish: A Visionary New Understanding of Happiness and Well-Being, Martin Seligman Seligman’s PERMA+ Model Explained: A Theory of Wellbeing, positivepsychology.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App. Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” Click on “Write a Review” Then you will be able to rate the show on a five star scale and write a written review! Thank you!   How to Leave a Review on Apple Podcasts on a Computer   https://podcasts.apple.com/us/podcast/wellness-while-walking/id1489506534   Visit Wellness While Walking page on Apple Podcasts in your web browser Click on “Listen on Apple Podcasts” This will open Apple Podcasts and should bring you to the show, not a particular episode Scroll down until you see “Rating and Reviews” You may need to click on “See all” all the way to the right, near the Ratings and Review Section On the right side, you should see 5 empty stars – click on the one farthest to the right if you want to give the show 5 stars To leave a verbal review, please then head left and click on “Write a Review” Thank you!     How to Leave a Review on Spotify App on Your Phone Open the Spotify app on your device.  Tap the Search tab, then type Wellness While Walking on the search bar; this will lead you to the podcast's show page. If you are on a specific episode, just tap on the podcast's thumbnail and title to be redirected back to the show page.  Tap the rating immediately underneath the podcast's description. Alternatively, tap the More (…) icon, then choose Rate show.  Drag your finger or tap on one of the five stars to leave a rating. Thank you! The following apps might also allow you to rate and review the show. As of March 2022, there’s no way to rate or review a show on Google Podcasts. Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show) HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )     DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Breakfast on-the-go is one of the many benefits of smoothies, and we’ll dive deep into these popular options – a good smoothie blueprint, what to add, what to keep away from, and some potential tweaks to your smoothie mindset! We’ll also tackle orange juice (is it even good for breakfast any more?), some nutrition drama, and yogurt and its cousin, skyr!   LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) BREAKFAST, PART 2 – SMOOTHIES (AND JUICES) AND YOGURT Orange Juice Commercial, 1978 How to Use Blender as a Juicer, livestrong.com Juice Results on CGM Video (by a fitness coach) Go to minute 7 for results! Carrie R. – LinkedIn profile Food Standards Dietician Reveals Link to Chocolate Firm, thetimes.co.uk Top Public Nutrition Adviser Faces Criticism After Receiving Money From Chocolate Industry, foodnavigator.com A Smoothie Franchise’s Nutrition Info Orange juice labels Some “Superfoods,” or Foods For Toppings That Have Some Nutritive Benefits maca cacao nibs turmeric (often combined with black pepper for optimal absorption) chia seeds hemp hearts flax seeds coconut goji berries Açai Bowl Calories and Nutrition, healthline.com 10 of the Worst Foods for Blood Sugar, According to CGM Data, levelshealth.com/blog Does Fruit Lose Its Nutritional Value When It’s Blended? livestrong.com Low Glycemic Smoothie Recipes Turmeric Smoothie Recipe (and more ways to use turmeric) Savory Smoothies Option 1 Option 2 Skyr Coconut Yogurt Superseed Blend  Granola – no sugar, but oats is a base so still could drive blood sugar up Keto Paleo Low Carb Granola recipe (uses erythritol as a sweetener; you may need to revise HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App. Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” Click on “Write a Review” Then you will be able to rate the show on a five star scale and write a written review! Thank you! How to Leave a Review on Apple Podcasts on a Computer  Visit Wellness While Walking page on Apple Podcasts in your web browser Click on “Listen on Apple Podcasts” This will open Apple Podcasts and should bring you to the show, not a particular episode Scroll down until you see “Rating and Reviews” You may need to click on “See all” all the way to the right, near the Ratings and Review Section On the right side, you should see 5 empty stars – click on the one farthest to the right if you want to give the show 5 stars To leave a verbal review, please then head left and click on “Write a Review” Thank you! How to Leave a Review on Spotify App on Your Phone Open the Spotify app on your device.  Tap the Search tab, then type Wellness While Walking on the search bar; this will lead you to the podcast's show page. If you are on a specific episode, just tap on the podcast's thumbnail and title to be redirected back to the show page.  Tap the rating immediately underneath the podcast's description. Alternatively, tap the More (…) icon, then choose Rate show.  Drag your finger or tap on one of the five stars to leave a rating. Thank you! Other Options The following apps might also allow you to rate and review the show. As of March 2022, there’s no way to rate or review a show on Google Podcasts. Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show)  

Breakfast might be the most controversial meal of the day! Truth is, we all break our fasts at some point -- how and when are two of the questions we tackle in this episode! We’ll talk about making breakfast foods ahead of time, and how what we choose will affect our blood sugar (hello, glycemic index and load!) If your breakfast game (or your blood sugar levels) needs some love, this episode is for you!   LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links)   BREAKFAST The Sleeping Brain: Harnessing the Power of the Glymphatic System Through Lifestyle Choices, www.ncbi.nlm.nih.gov  7 Amazing Things That Happen to Your Body While You Sleep, health.qld.gov.au The Thermic Effect of Food: A Review, pubmed.ncbi.nlm.nih.gov Protein-Packed Breakfast Prevents Body Fat Gain in Overweight Teens, sciencedaily.com Facts About Mealtime Sugar Spikes, webmd.com Data-Driven Fasting Program – Marty Kendall/Optimising Nutrition Tasty Ideas for a Low-Carb Breakfast, levelshealth.com 10 Worst Foods for Blood Sugar, levelshealth.com Glycemic Load and Glycemic Index Beneficial Effects of Higher Protein Breakfast…in Late Adolescent Girls, www.ncbi.nlm.nih.gov Study: Eat Protein in the Morning, theatlantic.com Leftovers Particularly Good For Breakfast Salmon and vegetables Any burger on top of veggies Add protein to leftover veggies: an egg, some mackerel, etc. Stir-fry or soup with protein and veggies Cauliflower fried rice with egg Cauliflower rice with almond milk, protein powder, cinnamon BREAKFAST CATEGORIES and MAKE-AHEAD RECIPES 1) Eggs BST Egg Bites (modify as desired – I omit the cheese; can be frozen) BST Breakfast Salad (add a hard-boiled or fried egg on top if desired) Starbucks Bacon Gruyere CopyCat Recipe Starbucks Bacon Gruyere Sous Vide Egg Bites Ingredient List Egg Muffins (with good discussion of overall best recipe structure)  Individual Spinach Souffles Keto Cheddar-Spinach Souffles 2) N’Oatmeals/Oatmeal Alternatives/Oatmeal Tweaks Kelly LeVeque’s Warm Triple Seed Pudding recipe + how to make real oatmeal potentially less glycemic N’Oatmeal Three Ways Recipe + info on making it ahead Low Carb Cauliflower Oatmeal Cauliflower Rice Pudding recipe – be careful of sweeteners here/try using only half the banana, skipping the syrup and garnishing with some berries and nut butter instead Low-Carb Cauliflower Rice Oatmeal Cauli Hot Cereal Cups by Purely Elizabeth - read label What to Add to Oatmeal to Try to Blunt Effect on Blood Sugar, per Levels Health blog: Nut butters (we love almond butter) Nuts Seeds, such as chia, flax, hemp, or pumpkin Unsweetened protein powder Natural sweeteners, such as monk fruit or allulose Unsweetened coconut flakes Spices, such as cinnamon and nutmeg Low-glycemic fruit, such as apple, pear, blueberries, and blackberries Coconut oil Grass-fed butter 3) Another Popular Breakfast Category Coming Next Episode!! **NEW** JOIN THE EMAIL LIST TO GET THE NEW WELLNESS WHILE WALKING NEWSLETTER Be in the know! Sign up by sending an email to wellnesswhilewalking@gmail.com   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )       DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!  

Scot Huntsberry, retired FBI supervisory special agent, shares today some revelations students had at the FBI’s National Academy when introduced to mindfulness. All of us can benefit from increased self-awareness, more emotional intelligence, and finding the pause between the stimulus and our old responses of anger, frustration, resentment and aggression. Then I’ll share how I’m taking a step to be more mindful daily!   LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) MINDFULNESS/MEDITATION Scot Huntsberry, Retired FBI Agent Tara Brach Resources Website  Free Guided Meditations from Tara Brach Radical Acceptance, Tara Brach, PhD Mindfulness Meditation (audiobook), Tara Brach, PhD Buddhist Monk (Honorable Ajahn Chah) Resource Provided by Scot FBI National Academy General Information Herbert Benson, MD The Relaxation Response, Herbert Benson, MD The Mind-Body Effect: How to Counteract the Harmful Effects of Stress, Herbert Benson, MD  Benson-Henry Institute, Mass General Hospital, Boston, MA FROM PAST EPISODES Stephanie’s walking playlist – sorry, it’s coming! Please check back on website or on the show notes in the future (I’ll also share on Instagram) **NEW** JOIN THE EMAIL LIST TO GET THE NEW WELLNESS WHILE WALKING NEWSLETTER Be in the know! Sign up by sending an email to wellnesswhilewalking@gmail.com   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )       DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!