Wellness While Walking

Improved nutrition, more mindful eating, increased satiety and possible reduction in rates of dementia are all possible outcomes of…. chewing our food more? Dive in for more on this simple tweak! 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) Chewing! Re-evaluation of the Mechanisms of Dietary Fibre and Implications for Macronutirent Bioaccessibility, Digestion and Postprandial Metabolism, ncbi.nlm.nih.gov Plant Cell Walls: Impact on Nutrient Bioaccessibility and Digestibility, mdpi.com What Is the Mayr Diet? Rebel Wilson's 'Year of Health" Regimen, Explained, today.com What Is the Mayr Method Diet Rebel Wilson is Using to Lose Weight? womenshealthmag.com An Overachieving Underchewer, foodandwine.com Chew Your Food 32 Times: Where Did This Advice Come From? culinarylore.com Chewing Maintains Hippocampus-Dependent Cognitive Function, ncbi.nlm.nih.gov Chewing Your Food: Is 32 Really the Magic Number? healthline.com Chewing Almonds May Boost Satiety, nutraingredients.com The Structure and Function of the Digestive System, clevelandclinic.org Digestion 101: The Importance of Chewing Well, shdc.com.au Horace Fletcher, wikipedia.com Toxins – Obesogenic Effects Environmental Working Group – Dirty Dozen and Clean Fifteen Metabolism Disrupting Chemicals and Metabolic Disorders, ncbi.nlm.nih.gov The Endocrine System and Glands of the Human Body, webmd.com 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.

What can we borrow from one of the best-known diet and weight loss programs in the world, Weight Watchers® (now WW), even if we aren't interested in dieting? And then we'll do some listener and reviewer shout-outs and talk about our upcoming greens 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 wellnesswhilewalking@gmail.com Sending a walking wave to NH Walker, Jill, and Mary! RESOURCES AND SOURCES (some links may be affiliate links) Tidbits Guest Appearance on Hate to Weight Podcast Friend Power, Stephanie Scheller GAPS Protocol Environmental Working Group – Dirty Dozen and Clean Fifteen Okinawans' Custom of Sitting on the Floor – Blue Zones Greens. Leafy Greens. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls Dr. Terry Wahls' TED Talk: MInding Your Mitochondria The Nine Cups of the Wahls Protocol, the-healing-warrior.com Wahls Veggie Protocol Q and A, phoenixhelix.com Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com Mood-Boosting Foods, culinarynutrition.com The Healthiest Leafy Green Vegetables, healthline.com Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov King of Greens: Spinach vs. Kale, foodtrainers.com That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com Wolfgang Puck's Brunch Pizza recipe Jamaican Callaloo recipe (just one variation of many!) Green smoothie recipes Kale Chipe recipe Gluten Free Bean Pasta 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.

Weight loss, mindset shifts, fasting and knowing herself (AND working with a coach!) were all part of Emily's journey, and we wrap up our discussion of it today. And we focus on greens -- leafy greens (said like, "Bond. James Bond" for effect!) 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 A walking wave to Mary, Marybeth and Julia! RESOURCES AND SOURCES (some links may be affiliate links) Greens. Leafy Greens. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls Dr. Terry Wahls' TED Talk: MInding Your Mitochondria The Nine Cups of the Wahls Protocol, the-healing-warrior.com Wahls Veggie Protocol Q and A, phoenixhelix.com Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com Mood-Boosting Foods, culinarynutrition.com The Healthiest Leafy Green Vegetables, healthline.com Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov King of Greens: Spinach vs. Kale, foodtrainers.com That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com Wolfgang Puck's Brunch Pizza recipe Jamaican Callaloo recipe (just one variation of many!) Green smoothie recipes Kale Chipe recipe Gluten Free Bean Pasta Emily Prokop's Wellness Journey Wellness While Walking, Episode 28: Emily's Journey: Intermittent Fasting, Yoga, Mindset and More Delay Don't Deny, Gin Stephens Faster Than Normal, Peter Shankman The Artist's Way, Julia Cameron (instruction for "Morning Pages") The Artist's Way Morning Pages Journal, Julia Cameron The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung 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're talking weight loss, wellness and mindset today as we listen to guest Emily Prokop talk about her health journey! I'm sure you're going to appreciate that she shared details of her action steps and mindset, all wrapped up in a bow that is her intelligence and sense of humor! 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) Emily Peck Prokop Hate to Weight podcast Hate to Weight Facebook group The Story Behind podcast The Story Behind book (audiobook coming soon!) A Place to Practice Instagram Other Resources Delay Don't Deny, Gin Stephens Faster Than Normal, Peter Shankman The Artist's Way, Julia Cameron (instruction for "Morning Pages") The Artist's Way Morning Pages Journal, Julia Cameron The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung. 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 your support of Wellness While Walking! LEAVING A REVIEW IN APPLE PODCASTS Leaving a podcast review on Apple Podcasts App on iOS device On your iOS mobile device, launch Apple's Podcast app If you subscribe to Wellness While Walking, find it in your Library tab at the bottom If you don't, skip to the next section Open it up and scroll down to where you see Ratings and Reviews Click the number of stars (hopefully, 5!) to leave the Rating Scroll down another little bit, and click on Write a Review Then, write away, and submit! If you don't subscribe yet, tap the Search tab in the lower right corner of the screen Enter the name Wellness While Walking Tap on the show's cover art Hit subscribe if you would like! That will allow each new show to load automatically, and it's FREE If not, scroll down to Ratings and Reviews and follow the instructions above Leaving a podcast review from your computer Open iTunes app on your computer Open drop down menu on top left and select Podcasts Use search bar on top right and type in Wellness While Walking Click on the logo for the podcast The Details tab will be highlighted Just to the right of it, you'll spot the Ratings and Reviews button Click that to leave a Rating (5 stars? :)) and click below it to Write a Review, and submit SHARE WELLNESS WHILE WALKING WITH A FRIEND Thanks for considering sharing Wellness While Walking with a friend! Even before I started a podcast, I regularly helped friends subscribe to shows of interest. It's a nice (and free) gift to give someone! ***Thank you so much!*** Your support in this way helps keep the show in production! 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) Environmental Toxins 10 Harmful Chemicals to Avoid, parents.com The Devil We Know (documentary on Teflon) Should You Stick With Teflon, berkeleywellness.com FDA Confirms Toxic Nonstick Cookware Chemicals Are Contaminating Our Food and Water Supply, cookinglight.com Roundup (herbicide), wikipedia.com Roundup Maker to Pay $10 Billion to Settle Cancer Suits, nyt.com Johnson & Johnson Sued Over Baby Powder by New Mexico, nyt.com Bayer to Pay Up to $10.9 Billion to Settle Lawsuits Linked to Claims Weed Killer Roundup Causes Cancer, time.com How Toxic Chemicals Contribute to COVID-19 Deaths, ehn.org Health Risk Exposure of Bisphenol A (BPA), pubmed.ncbi.nlm.nih.gov Educational Materials – Mount Sinai Children's Environmental Health Center Targeted Marketing, unconnruddcenter.org The Smart Human website - guidelines to reduce toxins The Environmental Working Group website toxin database by product The Bizarre Way The US Regulate Chemicals - Letting Them on The Market First and Then Maybe Studying Them, washingtonpost.com Cosmetic Safety in the US Trails More Than 50 Nations, ewg.org Environmental Exposures and Cancer: Using the Precautionary Principle, ncbi.nlm.nih.gov Contraceptive Sponge Makes a Return to Pharmacy Shelves, nyt.com The Retro Stain Remover I Use on Everything, nymag.com Environmental Working Group Analysis of Lestoil, ewg.org BPA Everyday Toxics Guide, theguardian.co, The Smart Human website, thesmarthuman.com Obesogens: 5 Chemicals That Are Making You Fat, healthline.com Can Being Toxic Make Me Fat, drhyman.com 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.

Is 10,000 steps the end-all/be-all? We'll check that out, plus we'll talk about some big news in the health world that happened this week, and what you can do about staying on your health journey! Oh, and listener shout-outs-aplenty! 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) 10,000 Steps 10,000 Steps a Day is a Myth. The Number to Stay Healthy is Far Lower, wsj.com 10000 Steps a Day – or fewer? health.harvard.edu What 10,000 Steps Will Really Get You, theatlantic.com Which Countries Walk the Most and the Least, cbsnews.com 10,000 Steps: Myth or Fact? mcgill.ca US Physical Activity Guidelines, 2nd ed., health.gov Live Healthier Longer podcast, Ep. 73. Environmental Toxins The Devil We Know (documentary on Teflon) Should You Stick With Teflon, berkeleywellness.com FDA Confirms Toxic Nonstick Cookware Chemicals Are Contaminating Our Food and Water Supply, cookinglight.com Roundup (herbicide), wikipedia.com Roundup Maker to Pay $10 Billion to Settle Cancer Suits, nyt.com Johnson & Johnson Sued Over Baby Powder by New Mexico, nyt.com Bayer to Pay Up to $10.9 Billion to Settle Lawsuits Linked to Claims Weed Killer Roundup Causes Cancer, time.com How Toxic Chemicals Contribute to COVID-19 Deaths, ehn.org Health Risk Exposure of Bisphenol A (BPA), pubmed.ncbi.nlm.nih.gov Educational Materials – Mount Sinai Children's Environmental Health Center Targeted Marketing, unconnruddcenter.org The Smart Human website - guidelines to reduce toxins The Environmental Working Group website toxin database by product 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.

Like walking, dancing is another inborn aspect of our humanness, and offers a nice complement to walking – even if it's just bopping around the house! 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) All About Dance The Joy of Movement, Kelly McGonigal Beyonce – baby dancing video Newborn Infants Detect the Beat in Music, pubmed.ncbi.nlm.nih.gov Did Humans Evolve to Dance? psychologytoday.com The Time to Dance is Now: How Dancing Can Help Us Navigate the Challenges of COVID-19, psychologytoday.com Why Dance is Just as Important as Math in School, Sir Ken Robinson, ideas.ted.com Peter Lovatt TED Talk: Dance, Thinking, Hormones Peter Lovatt TED Talk II Dancing and the Brain, neuro.hms.harvard.edu Dance Health Benefits, betterhealth.vic.gov.au Dancing as a Workout, webmd.com Cognitive Benefits of Social Dancing and Walking in Old Age, frontiersin.org Why Dancing Feels So Good, telegraph.co.uk Katy Bowman's Nutritious Movement blog, nutritiousmovement.com A Moment in the Life of a Dance Psychologist, psychologytoday.com Dance Programs - See a Doctor Before Beginning Any Exercise Program Online Dance Classes are Booming: 8 Places to Keep You Moving Through Quarantine, latimes.com Dancing on YouTube The Fitness Marshall Official Boss Fam Debbie Allen Dance Academy Dance for Parkinsons, danceforparkinsons.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.

Let's use the principles behind a varied diet for good, and avoid the downsides. Also, why do we have a tendency to gloss over our wins and progress? Let's turn THAT ship around! 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) MY FAVORITE WELLNESS TOOL: The One-Minute Gratitude Journal, Brenda Nathan VARIETY: THE GOOD, THE BAD AND THE BROKEN A Diverse Diet May Not Be The Healthiest One, heart.org 7 Ways Variety Can Help Make Healthy Eating Easier, karencollinsnutrition.com A Big Fat Crisis: The Hidden Forces Behind the Obesity Epidemic --and How We Can End It, Deborah Cohen CELEBRATING, SAVORING AND SHARING WINS, BIG AND SMALL These 8 Simple Rules of Leadership From Jack Welch Are More Important Now Than Ever Before, inc.com What is the Negativity Bias, and How Can It Be Overcome? positivepsychology.com Creating Your Best Life, Caroline Adams Miller WALKING/GRATITUDE How to Walk, Thich Nhat Hanh 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.

There are so many benefits of walking – we talk about a few, and the idea of intermittent walking! Then we travel to Japan to learn about how the wellness practices there might help us all! 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 RESOURCES AND SOURCES (some links may be affiliate links) Walking Intermittent Walking, but Not Standing, Improves Postprandial Insulin and Glucose Relative to Sustained Sitting, pubmed.ncbi.nlm.gov Try This 15 Minute After-Dinner Ritual That Helps Italians Lose Weight, prevention.com Harvard Health Walking for Health book, health.harvard.edu Japan Global Wellness Summit trends, 2020 report Forest Bathing: How Microdosing on Nature Can Help With Stress, theatlantic.com Researches Ponder Why Covid Appears More Deadly in the US and Europe Than in Asia, washingtonpost.com Japan Suicides Fall Sharply as Covid 19 Lockdown Causes Shift in Stress Factors, theguardian.com (while the Japanese are extremely healthy, they are plagued by high stress and a typically high rate of suicides) Japan's Virus Success Has Puzzled the World. Is its Luck Running Out?, nyt.com https://www.forbes.com/sites/chrismyers/2018/02/23/how-to-find-your-ikigai-and-transform-your-outlook-on-life-and-business/#762b98b92ed4 How to Find Your Ikigai and Transform Your Outlook on Life and Business, forbes.com Covid-19 Did not Change Much in Japan's Daily Life, aa.com.tr Did Japan Just Beat the Virus Without Lockdowns or Mass Testing? latimes.com Did Japan Just Beat the Virus Without Lockdowns or Mass Testing? time.com Ken Shimura, Famed Japanese Comedian, Dead at 70 After Contracting Coronavirus, cnn.com Passengers Finally Begin to Leave Coronavirus-Hit Cruise Ship in Japan, nbcnews.com Japan Sees Silver Lining to Coronavirus as Flu Cases Drop, wsj.com Japan Has the Highest Life Expectancy of Any Major Country, nbcnews.com The Right Outlook: How Finding Your Purpose Can Improve Your Life, bluezones.com Okinawa's Longevity Lesson, bluezones.com Huge Study Confirms Purpose and Meaning Add Years to Live, bluezones.com Old Calgon advertisement 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 are taking a break this week to listen to other voices and reflect at this historic time. Please reach out: 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 Racism This database has a wealth of sources to consult for more information and enlightenment regarding racism and racial injustice in the US. Please let me know if you have trouble accessing it. Health Disparities Op-Ed: It's Not Obesity, It's Slavery, nyt.com Black and Asians more likely to die of COVID in England, cbsnews.com 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.