Wellness While Walking

We chat about some reasons why we might consider cooking a bit more than we do. And then we tackle resilience and relying on our strengths to keep on keeping on!  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 wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) A CASE FOR COOKING Cooked, Michael Pollan Catching FIre: How Cooking Made Us Human, Richard Wrangham Why Are Humans Different Than Other Apes? It's the Cooking, Stupid, nyt.com Food Extrusion, wikipedia.org Americans Spend an Average of 37 Minutes a Day Preparing and Serving Food and Cleaning Up, usda.gov American’s Eating Patterns and Time Spent on Food, usda.gov Trends in US Home Food Preparation and Consumption, 1965/1966-2008/2008, ncbi.nlm.nih.gov Kiss the Ground - documentary website Dust Bowl 2.0: Rising Great Plains Dust Levels Stir Concerns, sciencemag. com RESILIENCE AND CURIOSITY Breathing techniques 4-7-8 Breathing Technique Box Breathing 4-4-4-4  Good News Network Some Good News YouTube Series - John Krasinksi High School Student with Autism (Amazing) Basketball Video  Are You a Curious Person? Why You May Also Be More Resilient, psychologytoday.com Eight Questions That Can Help You Survive Election Stress, greatergood.berkeley.edu The Impact of Gratitude on Depression and Anxiety, researchgate.net   DISCLAIMER Neither I nor most 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.    

Counting calories come to mind to many when the conversation turns to health and weight loss. But what are they really? And do we need to focus on them, or is worrying about calories a waste of time and energy? We’ll dig in there, and we’ll also spend a few minutes talking about a new documentary, and its optimistic message.   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 wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) CALORIES 101 Why Calories Don’t Matter, drhyman.com Good Calories, Bad Calories, by Gary Taubes. The Caldor Pocket Calorie Counter Book(let) of My Youth, or something pretty close! New Scientific Study: Calories Matter, paleomom.com Feel the Burn: How Do Scientists Count Calories? blogs.scientificamerican.com Do Dieticians Accurately Report Their Food Intake? weightology.net Estimating Food Portions. Influence of unit number, meal type and energy density, ncbi.nlm.nih.gov Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial, bmj.com Low-Carb Diets May Work By Boosting Calorie Burn, webmd.com Episode 32 - Wellness While Walking with guest Dr. Elizabeh Boham, Part 1  Episode 33 - Wellness While Walking with guest Dr. Elizabeh Boham, Part 2  KISS THE GROUND DOCUMENTARY Kiss the Ground movie website Dust Bowl 2.0? Rising Great Plains Dust Levels Stir Concerns, sciencemag.org     DISCLAIMER Neither I nor most 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.    

Approaching life with curiosity and a growth mindset is correlated with wellbeing and life satisfaction. Those are the facts, but guest Terri from the Mixing Up Midlife podcast brings those ideas to life! Our conversation touches on departing from our comfort zones and making new friends. Join our chat! 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 wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Mixing Up Midlife podcast website Mixing Up Midlife on Apple Podcasts Mixing Up Midlife Instagram  Mixing Up Midlife Facebook Terri on The Vessel, NYC Terri talked about being photographed in front of The Vessel, a building in New York City Terri said it looked like a gyro, but the internet seems to think it looks like shawarma     DISCLAIMER Neither I nor most 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.      

Episode 40: The Ins and Outs of Coffee and Health + Health Decision-Making Clarity Is coffee good for us or should we quit drinking it? A mega-meta-analysis shows there could be many health benefits. But how do we know if we should be drinking coffee or not? We also take a look at a decision-making pitfall that we can be alert to, whether we’re navigating COVID or another health issue.   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 wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Health Decision-Making Pitfalls The Undoing Project, Michael Lewis. The Two Friends Who Changed How We Think About How We Think, newyorker.com Thinking Fast and Slow, Daniel Kahneman. When It Comes to Covid-19, Most of Us Have Risk Exactly Backward, nyt.com Against Covid-19, Imperfect Measures Do the Most Good, nyt.com Coffee Deeper Dive – Caffeinated? Decaf? Health Benefits? Keep Drinking it Or Quit It? British Medical Journal (BMJ) Mega-Meta-Analysis: here and here Health Benefits of Drinking Coffee, time.com Whole View Podcast - coffee episode The Benefits of Quitting Caffeine, marksdailyapple.com Why We Sleep, Matthew Walker, PhD. Things I Love Segment Documentary: Kiss the Ground -- Netflix       DISCLAIMER Neither I nor most 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.    

We cover a lot of ground (he he) in this episode all about java! I've been around the block a few times when it comes to coffee. You'll hear all about the good, the bad, and the unfortunate!      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 wellnesswhilewalking@gmail.com     RESOURCES AND SOURCES (some links may be affiliate links) Coffee Advertising - General Foods International Coffees and Sanka Not the Exact International Coffees Commercial I Spoke of, But Similar A Print Ad From My Time Working on The Brand The Joe Montana Commercial for Sanka Joe Montana Sanka Print Ad Spaghetti and a Peanut Butter Sandwich (see Ep. 38!) Reddit: Stonerfood Radio Challenge: Eat Spaghetti With Peanut Butter Sandwich - 5 Minutes of Your Life You'll Never Get Back           Neither I nor most 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!

What’s it like to live with a health coach? Our guest today tells all! Was he fully onboard or an unwitting accomplice? We'll find out today!   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 wellnesswhilewalking@gmail.com     RESOURCES AND SOURCES (some links may be affiliate links) Finding Support -- More Sources in Episode 39 The Supportive Spouse: How to Get the Right Kind of Emotional Support, psychologytoday.com You Want to Eat Healthier, But Your Partner Doesn’t. How Do You Navigate That? Health.clevelandclinic.com What To Do When Your Spouse Isn’t Supportive, firstthings.org   DISCLAIMER Neither I nor most 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.

Are there investments we can make in our health now, especially for those of us who will spend more time indoors soon? We talk about how words – our own and others’ – can affect us, and how we have to be careful not to let them diminish us. Don’t even ask what Marcia Brady has to do with it -- “JUST” listen in!   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 wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) Wellness Tools Propane Patio Heater Instant Pot – Slow Cooker, Pressure Cooker, Plus! Yoga Mat Mini-Trampoline Massage Ball Tools Other Resources Mixing Up Midlife – Intuition Episode Just Busters – Female Podcast Editors Adam J Lewis Academy The Obstacle Is the Way, Ryan Holiday Notorious RBG, Irin Carmon     Thanks for listening to Wellness While Walking, a walking podcast.   DISCLAIMER Neither I nor most 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.        

Need a snack to get you to stave off hunger until the next meal? What are the right times to snack, and what’s a healthy snack if we’re partaking? We’ll talk specific snack ideas and recipes. We won't bite off more than we can chew, but we'll also talk about Dr. Rangan Chatterjee’s latest book, Feel Better in 5, where he talks about “snacks” for body, mind and heart.   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 wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) Resources: Feel Better in 5, Dr. Rangan Chatterjee (Wellness While Walking Book of the Month, September 2020) Wellness While Walking, Ep. 32: Dr. Boham talked about functional medicine Snacking: Flackers flax seed crackers Mary's Gone Crackers seed crackers Trader Joe's Gluten Free Norwegian Crispbread Recipe: Homemade Tahini Dip Recipe: Homemade Peanut Sauce Recipe: Homemade Creamy Herb Dressing - modify as desired! Recipe: Avocado-Sriracha Mash Cracker Topping Inspiration   Thanks for listening to Wellness While Walking, a walking podcast.     DISCLAIMER   Neither I nor most 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.          

We break Dr. Elizabeth Boham's wisdom into possible next small steps! Not sure about how to attack the inflammation that brings on disease or makes a fight with Covid more challenging? Listen in for doable next steps!  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 wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) One-Minute Gratitude Journal, Brenda Nathan Show Summary: Functional Medicine – getting at root causes of disease and not just treating symptoms Inflammation - the root cause or at least accelerants of many disease processes At a low level, it might not be noticeable but over many years, it becomes harder to ignore It accelerates the aging process, and is implicated in the development of many diseases – things like cardiovascular disease, dementia, neurological diseases, etc Dr. Boham: balance our immune systems How do we know if we have this chronic inflammation? C-reactive protein, which we want to be less than 1 Also sed-rate (ESR), and both of these can potentially be done at our next physical or whenever we’re having a blood test But they’re not perfect and so inflammation might also be noticed by being mindful of symptoms Many potential symptoms as listed in the episode, but one more indicator of chronic inflammation is the waist to hip ratio – How to measure it Article about belly fat and COVID - Washington Post Dr Boham prefers to start a counterattack using food NOTE: Check with your doctor before making any changes to your health regimen or lifestyle Monitor how our bodies feel after eating to see if we can notice inflammation; keep track and share with practitioner Bloating, brain fog, and joint pain are common signs Per Dr. Boham, our plates should be comprised of ½ non- starchy vegetables (eat the rainbow!), and then the other half should be comprised by a serving of protein, and then some starchy vegetables, fruit or whole grains as desired Starchy/non-starchy vegetables article  If the protein source isn’t high in fat, be sure to add healthy fat like extra virgin olive oil or avocado to the plate Balance your blood sugar so in every meal Have protein, fat and fiber at each meal A baby step toward reducing our reliance on ultra-processed foods might be that we commit to spending a little more time looking at the labels of what we’re buying in the grocery store Look for few and commonly known/purchased ingredients Look for lower sugar amounts NOTE: the food industry regularly splits sugar up under several different names, so it’s best to look at total sugar, including added and naturally occurring The WHO recommends women eat fewer than 25g sugar per daConsider ditching the sugary drinks Doing this can quickly have a tremendous impact on health measures  Consider adding in more gratitude (see link to journal) Carolyn’s addition: celebrate any and all steps!!!     DISCLAIMER Neither I nor most 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.  

Molly Watts and I talk all about walking and the motivation behind my starting this podcast on her show, Live Happier Longer.  You can order Molly's Five for Life planner by contacting her at info@fiveforlive.co  Each one is $15, and helps you track the important lifestyle components to living happier longer! Check out her podcast, Live Happier Longer, wherever you listen to podasts, and also at www.livehappierlonger.libsyn.com Get the "Your Body on Walking" PDF by Molly Watts here!           Thanks for listening to Wellness While Walking, a walking podcast!