Staying Healthy in a Difficult Environment

Congrats!

I want to take a second to congratulate you. Yep. It's been one of the most difficult weeks that some of us have ever gone through...your 'normal' life has been pretty much uprooted, basically overnight. The level of uncertainty, lack of control, onslaught of information, and fight for pantry items and toilet paper has hit record highs for our nation. Not to mention the fear, confusion, frustration, and having to make really difficult decisions related to business. I'm giving you a virtual elbow bump - It's been quite a week, but you made it!

Living in Nashville, after a very recent devastating tornado, it has been quite difficult to process what's been happening. It’s to start asking ‘why’ but that will paint you into a dark corner really quickly. I’ve really started to focus on the questions I’m asking myself. Instead of ‘why me/us' start asking yourself ‘What good can come out of this situation?’ ‘How can I bless someone today?’ ‘Who can I reach out to and love on?’ It’s really amazing what can be accomplished when we now have all the time in the world - AND the internet! I hope this post helps you use your time a little wiser!

As a wellness professional, I feel like it's a bit of a responsibility to provide helpful resources, tips, advice, encouragement and support to enable you to prioritize your health. Health & wellness have always been important, but more folks are beginning to realize the need to really put their health at the top of the list more than ever before. Which is really exciting! Think about if everyone in the nation tried one idea from each of the pillars below, what could happen?

Disclaimer: This is not a post about what I think you 'should' do or shouldn't - I've had to catch myself from 'shoulding' on myself the past few days! (Geez, I should've been doing this all along!) I simply want to provide a little insight into what has worked for me in the past when going through seasons in challenging environments and hope that it encourages you to try something new.

A few things are FOR CERTAIN:

1. We're all in this together.

2. We can control a lot more than we realize and have a lot of options available. (more on that below)

3. We're figuring it all out as we go, one day at a time, and a truckload of grace is needed!

4. This is going to make our communities, cities, nation SO much stronger and the level of growth that's going to happen over the next few months will positively impact us for many years to come!

First, let’s clarify a difficult environment.

You’re in a small apartment with not very much space. You have kids that really need your attention 24/7, your spouse/S.O isn’t a fan of being healthy, you’re not really feeling motivated, etc. All of these are challenging but

Holistic approach to wellness:

Wellness is not measured in a silo. And it's not a one-size fits all deal. We all have different needs and are on a unique personal journey in our health. Wellness is also not just ONE thing - we all know that if someone runs marathons but eats fast food every day, they most likely aren't feeling their best. So, I've compiled a few tips and ideas for each pillar of wellness: physical, emotional/spiritual, social, intellectual, environmental, financial. Pick and choose what sounds like fun or even a challenge and go for it!

Physical: 

All of the gyms have decided to close up shop but many of them are utilizing social media to provide free live-streamed workouts classes - Check out this amazing effort in Spain to stay healthy while self-quarantined!

• Set aside an area in your house/apartment where you can workout - move furniture. Lay out a yoga mat. Put your hand weights and sneakers there along with any other workout equipment as a reminder.

• Set a time each day to workout - block out that time on your calendar with a reminder. Stick to it! If someone asks you your availability, that hour is blocked off.

• Set an alarm every 30-60 minutes to get up and move. Walk to get more water (hydration is key!), let out the dog, stretch, etc.

• Join a challenge! Most of the fitness devices provide a virtual challenge that you can join with other users. Create your own challenge and invite friends/family. (i.e. walk to California and back in steps over the next 2 months)

• Start with workouts that sound fun and then work up to more challenging workouts. (dance, yoga, etc)

• Take time to rest. Just because you're self-quarantined doesn't mean you have to workout every day - and you shouldn't. Take a day or two to veg, rest, make something with your hands. Recovery is important!

• Meal prep healthy meals for the week. Most restaurants are closed - so it's a great time to learn how to cook! There are loads of recipe books and YouTube videos out there that can help.

• Stock up on healthy pantry and frozen items. (you don't need to go crazy here!) Grab some healthy broth based soups, beans, rice and frozen veggies for quick & easy meal ideas.

• Try a new recipe each week and get your family members involved in cooking and learning. Get creative!

• Eat the rainbow! Building your immunity starts in your gut. It's important to have variety in your foods. Try a new veggie or fruit each week.

Here are some of my favorite apps to stay fit and active at home:

• Strava – great for running and cycling

• Nike Training Club – aimed at strengthening overall fitness levels through bodyweight/HIIT workouts

• Yoga Studio – great stress reliever

• Couch to 5K – take advantage of the Spring weather and get outside for a run!

• JetFit – great for strength training/body building if you have weights at home

• FitOn – Netflix style exercise classes (HIIT, pilates, dance, etc)

• Google or Youtube – “at home workouts"

• Not a fan of technology? No worries! Grab your pooch or family member, lace up your sneaks and hit the pavement. Walking at least 10,000 steps per day has been the recommended goal - but even an additional 5,000 will provide benefits.

Social: 

Yes, being social is a part of being well. Social distancing has made all of us introverts, which may not come natural to you! We still need human connection - social distancing doesn't mean isolation or disengagement. Keep showing up and take extra effort to interact with other virtually whenever possible.

• Skype/Facetime with friends and family. This is the best way to feel connected virtually.

• Pick up the phone when people call – call versus texting.

• Get comfortable with video calls for work meetings. This is the new norm.

• Start LinkedIn Live Stream interviews with peers and provide valuable content to your followers.

• Converse in online groups – and create your own! This is the time to step up and be a leader instead of a follower. Start speaking up on topics that are important to you - add your wisdom, insight and positive vibes.

Emotional/Spiritual: 

Mental health has been getting a lot of attention over the past few years in the wellness space, for good reason! We all know that our mental state can really impact our stress levels and thus physical health. Taking time to fill up your cup emotionally will really help you get through this season.

• Limit Netflix, social media and news. This is really important. Find out the facts and move on.

• Start a morning and an evening routine. Stick to a specific dinner time (with family) and bedtime in order to get on a routine - this will help ease your mind a lot! Our brains love structure and routine.

• Practice self-care - now more than ever, we need to be kind to ourselves. Take time to do a face mask, paint your nails, unplug from technology, meditate, etc.

• Practice some of these great mindfulness exercises to recenter and ground

• Go for a walk in nature – play a scavenger hunt with your family. (Easter egg hunts are great too!)

• Read positive media/news articles – these guys are my go-to Good News source – it’s amazing how much good is taking place right now!

• Break out the Crayloa’s and get artsy - Brit & Co are offering free art classes until 3/31!

• Journal your feelings - get it all out! Write down three-five things you're grateful for every day.

Financial: 

There have been a lot of folks who have been impacted financially from this pandemic, unfortunately. Try and use this time to focus on what you can do to support yourself financially.

• Focus on Financial Wellness for employees

• Here’s how to react financially during a pandemic

• Leverage your employer’s resources (401K, retirement, HSA, etc)

• Make it a challenge to see how much you can save during this season - the restaurants, bars, entertainment centers are closed. This is a great time to pad the savings account and/or pay off debt!

• Work on setting up an Emergency Fund of at least 3-6 months of living expenses saved (be prepared for emergency situations like these in the future)

Intellectual: 

Being at home doesn't mean we won't be able to learn and develop skills. Thanks to the internet - the world is our oyster! Keep yourself busy by learning something new,

• Struggling staying productive at home? Here are some great LinkedIn courses on how to make the most of your time working from home

• Virtual meetings are taking off – here’s a great article about how to have a successful virtual meeting

• Take online courses that expand your knowledge in all types of categories via Udemy courses (prices average $10-20 per course with a money back guarantee)

• Learn a new language via the Babbel or Duolingo app (I personally love this app!)

That should get you all going for at least a few weeks! I really hope you found this to be useful to you and you've got a few things you can add to you 'to-do-at-home' list. I'm cheering you on from my pj's and kitchen table!

Have fun, take it easy on yourself, focus on the good, and do your best to enjoy this time.

One day at a time.

Cheers to good health! Stay safe and well friends. Please reach out if you have any questions or feedback on if you tried any of these ideas and liked them! Would love to hear from you. :)

In Good Health,

Gretchen

PS: Friendly Reminder: This is just a season….

I’m sure you’ve heard this from at least one person over the past week. And if you haven’t then here you are: THIS TOO SHALL PASS. I don’t want to negate the fact that there are some crazy, scary, unknown things happening right now. But there are also so many amazing things happening - it’s your decision on what you want to focus on and how you want to react. You really have so much more control than you realize. Like a LOT. And the fact that you don’t have to commute anywhere, you don’t have to meet with your boss in their office every week, you don’t have to listen to your coworkers drama, you don’t have to worry about parking, you actually don’t even have to get dressed (but I highly recommend it!). That leaves you with an immense amount of autonomy and time that you haven’t ever had before. Hopefully that helps change your paradigm a bit and encourages you to take your life by the reins and make some things happen!

Start with Smoothies

Alright ya’ll, the weather is getting nice in Nashville. The days are longer, summer is right around the corner! This is the time of year when everyone is thinking about improving the health - whether for aesthetic or health reasons.

• Are you someone who only buys the frozen meals during the winter and now considering buying fresh fruit and veggies but not sure what to do with them?

• Are your friends, family, and co-workers jumping on the keto, paleo or vegan train and telling you how great they feel and you’re thinking about doing the same but a bit intimidated by the meal prep and strict rules that are involved?

• Have you thought about improving your diet but you are overwhelmed with the options and don’t know where to start?

• Do you skip breakfast and end up eating way more than you had planned later in the day?

  If you answered YES to any of these questions, keep reading!

Why change everything when you can start with one simple thing?!

Smoothies are the catalyst to improving your health!

My personal experience with smoothies began over 7 years ago when I was really into fitness and protien powders were all the rage. (Did you even workout if you didn’t drink protien smoothies?!) As I began learning more about the power of fruits and veggies, I realized smoothies were a great way to get in several servings in one sitting! Plus, the energy I had after drinking smoothies for breakfast consistently made me a believer and inspired me to try other healthy habits. Smoothies were the gateway to my holistic health and wellness journey!

Why are smoothies so great? Oh, let me count the ways…

• They’re super refreshing in the summer! They’ll cool you off!

• They’re simple and easy to make - more on that below

• No cooking involved - however, there is a tiny bit of prep

• Endless recipe combinations - variety is key to staying on track with your health goals

• You can take them on-the-go - no waking up super early to make a healthy breakfast

• You can eat them year-round - stock up on your fave fruits and veggies when they’re in season, freeze and use when you’re ready

• You can eat them to help you lose weight and/or build muscle - ah, the power of macro-nutrients

• The entire family loves them - you can sneak in the spinach and kale with tasty fruits and the kids will never know

• You can eat them for any meal (or snack!) - smoothies are best eaten when you’re…hungry

What makes smoothies healthy?

They’re jam-packed with micronutrients and nutrient-dense means that you will stay fuller longer. Most adults skip breakfast and instead run out the door with a cup of joe or nothing at all! A recent study shows that 10% of Americans don’t eat breakfast. Which can lead to over eating later in the day. Having stable blood sugar is really important to overall health and wellness, and smoothies can provide the right amount of nutrients to keep you going strong all morning!

Tips if your goals are weight-loss:

• Eat less sugar (instead of bananas, sub with steamed then frozen cauliflower or zuchinni)

• Instead of milk, use coconut water or filtered water

• Add enough protien to serve as a meal replacement

• Add healthy fat - yes! Healthy fat will help you lose weight. Add 1/4 avocado, flax seeds, chia seeds, coconut cream/kefir, almond/nut butter

• Add more greens - spinach and kale are my go-to’s. Mix with fruit (esp bananas and citris fruits) to avoid tasting the greens

• Green tea powder (matcha) - green tea is known to speed up weight loss

Tips if your goals are muscle-building:

• Increase protein (double what you normally do)

• Add higher fat content (instead of just one healthy fat, add 2-3 servings)

• Add egg white powder or whole egg

• Increase the number of smoothies you have (one for breakfast and one in the afternoon for a snack)

  • Be sure to increase your strength-training exerices in order to see results!

What you need to get started:

• High powered blender - Some of my faves include

• Storage containers (freezer zip lock bags, sturdy Tupperware)

• Frozen fruit

• Frozen veggies

• Healthy fat (butters: almond, cashew, walnut, peanut; seeds/nuts: flax, hemp, chia, brazil nuts; yogurt or kefir, coconut oil or MCT oil)

• Liquid of choice ( milks: almond, coconut, macadamia, hemp, flax, cashew; juices: apple, orange, coconut water, pomegranate, cherry)

• Ice (if preferred)

• Superfoods: (if preferred): spirulina, moringa, barley grass powder, mushrooms (reishi, chaga, cordyceps, lion’s mane), maca powder, acai powder,

• Clean protein powder (if preferred): some of my faves: hemp powder, Genuine Health vanilla protein, Ancient Nutrition Bone Broth protein, Orgain vanilla protein, Garden of Life organic Raw Fit protien

• Toppings: (if preferred) dried fruit (coconut, mulberries, goji berries) cacao nibs

• Mason jars or blender bottles

• Reusable straws (I use aluminum or glass)

Check out G+H Smoothie Recipes

Spring/Summer Smoothie Recipes:

• Tropical

• Berrylicious

• Green Goddess

• Watermelon Cherry

• Grape Slushie

• Kale Mango Glow

Fall/Winter Smoothies:

• Pumpkin Pie

• Orange Cranberry

• Warm Ginger Pear

• Sweet Pot Maple

• Butternut Cinnamon Date Smoothie

Check out these food-bloggers for even more inspo!

@BeWellbyKelly - FabFour Smoothies help you stay fuller longer (fiber + fat + greens + protein)

@Alison_Wu - layered smoothie Queen! Her layers are so colorful and look like art!

@naturally.jo - Her smoothie bowls don’t even look real! Way too cute to eat!

@befitsmoothies - a compilation of the most delish and aesthetically pleasing smoothies!

Happy Blending!

xoxo - GH

Need additional help in getting started with your daily smoothie?

I’m always here to help! Shoot me a note if you have questions.

WILDBRINE | 14-Day Live Shots Challenge

What happened after two weeks of taking Wildbrine's Kimchi Live Shots...

Wildbrine products are top-notch when it comes to finding the most delicious sauerkraut on the market! If you haven't tried sauerkraut because you'd expecting something sour or you're afraid of the texture, then you're just down-right missing OUT! I don't just love it because of my German heritage (yay Germany!) I love the amazing health benefits of adding fermented veggies into my nutrition plan.

So what's the big deal with fermented veggies??

Well.. they're known for their probiotic power! What is a probiotic? Probiotics are healthy gut bacteria. When you take antibiotics, sometimes you can deplete the healthy bacteria living in your gut. By taking probiotics, you can reintroduce this bacteria and improve gut health. There’s also some research that shows that probiotics help with allergies, skin conditions, and digestive problems.

I usually pop a high quality probiotic with my morning supplements, but when I can find them in live real food, that's the much better option!

Wildbrine's products are fermented naturally, using only sea salt to kick off the birth of lactobacilli, a good bacteria that boosts your digestion, immune system, and overall well-being. 

I contacted them to find out more about their products, and they offered that I try their 14-day Live Shots Challenge. Without hesitation, I said yes!

How did they taste?

These little bottles pack a flavorful punch! They sent me all three flavors: Citrusy Japanese, Spicy Korean, and Zesty Thai. My personal favorite was the Zesty Thai (ingredients: napa cabbage, water, sea salt, garlic, ginger, mint, basil, lemon grass, korean red pepper, lime juice) - The ginger, mint and basil combo were refreshing and a perfect addition in my morning Apple Cider Vinegar and lemon water tonic. All of them were delicious and made me feel like I was starting my day off on the right foot and getting things moving! Plus, they have zero calories, zero sugar and zero carbs! (Technically, they're a negative calorie food, just all nutrients baby!)

What happened to my gut?

By day three, I began noticing my digestion and overall bloating improve. I have suffered from acid-reflux due to my previous bulletproof coffee addiction (a great way to kick off the morning, but for me - it's best in moderation) and I noticed the side-effects subside quite a bit from drinking the shots versus coffee right after waking up.

By the end of the first week, taking the shots became a part of my routine. I found taking the shot straight instead of putting it into my water was more enjoyable. Sipping on the Spicy Korean was just too difficult! (I'm hot a huge spicy person)

At the end of the 2 weeks, I felt like my gut was moving and shaking in all the right ways! It wasn't a super noticeable difference, but I could tell the shots were providing healthy nutrients versus the strong acid from coffee. Taking the Live Shots actually were a great way for me to ween myself off of coffee, and I wasn't even thinking about quitting but now I don't even crave it! How cool is that?!

Would I purchase them in the future?

Absolutely! The Wildbrine Kimchi Live Shots will be a mainstay in my refrigerator as a helpful supplement to keep my immune system thriving (especially during these high-allergen months that we're having right now in Nashville!) and help keep diseases at bay!

For more info on Wildbrine's products, check out their website. For recipes and inspo on how to use sauerkraut in your weekly meal prep, check out my posts using Wildbrine's kraut on Instagram.

What are your favorite probiotics? Comment below

Want to try Wildbrine's Live Shots for yourself?

Get $1 off coupon here: http://wildbrine.com/kimchi-challenge