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EP 158: 5 Mistakes to Avoid When Managing Food Cravings
15 Apr 2024
00:16:14
Do you ever find yourself craving certain types of food, especially when you are trying to stick to a healthy diet? You are not alone.
Food cravings can be very difficult to manage, and if not handled properly, they can be a significant obstacle in achieving your health goals. In this week’s episode, we will explore the biggest mistakes people make with managing food cravings and provide some practical tips on how to handle them effectively.
EP 157: 5 Sneaky Weight Loss Mistakes Sabotaging your Success
08 Apr 2024
00:20:56
Trying to lose weight or break a weight loss plateau.
It might be because you’re making one of these 5 weight loss mistakes - I know I was before I lost 30 lbs!
In this eye-opening episode, we delve into the common missteps that many people make on their weight loss journey. Despite our best intentions, certain habits and misconceptions can hinder progress and leave us feeling frustrated.
If you’ve been trying to shed pounds and feel stuck, this episode offers practical tips and strategies to help you avoid common pitfalls and achieve sustainable weight loss success. Tune in and empower yourself to make informed choices for a healthier, happier you!
EP 148: Breakthrough Strategies to Crush Burnout with April Likins
22 Jan 2024
00:36:56
Think you’re experiencing burnout?
Joining us this week is April Likins, a board-certified health coach and stress expert.
In this episode April shares how to spot the warning signs that often go unnoticed and how to cultivate resilience, turning the tide against burnout before it takes hold.
Don't let burnout dictate your story—embrace the power to transform and live your most vibrant life now!
EP 58: How to Eat Seasonally (and Why It‘s So Important)
11 Oct 2021
00:22:52
As the weather starts to cool down, you may notice a slight shift physically. Perhaps your digestion is off or maybe you’re feeling more fatigued than normal. Eating natural, whole foods in accordance with the changes in seasons will help to achieve nutritional balance throughout the year.
In this episode I share how to give your body the support it needs to thrive during the change in seasons so you feel energized and at your very best!
EP: 57 Minding your Thought Life with Dr Krissy Doyle-Thomas
04 Oct 2021
00:52:21
Are you focussing on all of the things that you lack or don’t have in your life instead of living in gratitude?
Are you actively managing your thought life? If you don’t know what that is you’re about to find out in this episode.
This week on the Mind Your Body show Medical Neuroscientist and Professor Dr Krissy Doyle-Thomas joins us to talk about how to manage your thought life and all of those negative thoughts that you have and how to change your brain with every thought!
EP 56: How to Build a Stronger Core with Trista Zinn
27 Sep 2021
00:50:06
I get it - we all want abs of steel but it’s time to start thinking about your core in a different way.
In this episode my guest Trista Zinn, the founder of CoreSet Fitness talks about the importance of a core restoration program and she will completely change the way that you look at your core. She also talks about her special technique to not only stretching the core but will also help you to strengthen your pelvic floor.
EP 55: 5 Common Weight Loss Mistakes (and how to avoid them)
20 Sep 2021
00:26:33
Okay so maybe you eat a vegetable or two...occasionally And use the stairs instead of the elevator….maybe
Or maybe you’ve been exercising and eating healthy but the scale’s still not budging.
What gives?
Well, today I’m going to share 5 weight loss mistakes that you might be making.
If you’re listening to this episode then I’m assuming you probably could use a little help hitting your weight loss goal or maybe even just getting back on track and eating healthy more consistently.
Then I want to invite you to join the Shed and Shred challenge which starts on Sept 27!
Welcome to the Mind Your Body Show this is culinary nutritionist Trudy Stone and I’m so grateful for you tuning into today.
In spite of low carb diets that are growing in popularity, carbohydrates are still an important part of weight loss and overall health. In spite of what many people may have you believe - it IS still possible to still enjoy carbohydrates and meet your weight loss goals.
Also, as I'm sure I don't need to tell you, stress makes you crave all the wrong types of food BIG TIME. Carbs, sugar, salt, and fat are just some of the cravings we have when we're stressed.
For me, it’s carbs. Without a doubt. Bring on those fries!
With many of us now working from home we’re mindlessly munching more than ever before so you can also look at these as healthier swaps from some of the foods you’re currently snacking on. So with that, today I’m going to share 6 Healthy Carbs for Weight Loss….
Class is back in session! Here on the Mind Your Body show as well as with the kiddos going back to school and I’m sure my listeners who are parents are happy about that.
Today we are talking about routines y’all.
It can be hard to get back into a routine and get back on track after the summer so today I’m going to share some tips with you on how to do just that!
I’m hoping that the 5 tips I’m going to share with you today will help you to get back into a routine and re establish or create some healthy habits this Fall.
EP 52: How to Stop Stress From Taking Over Your Life
05 Apr 2021
00:25:02
We’re all facing a certain amount of uncertainty and stress in our lives right now, but the truth is that no matter what’s going on in the world, what has the greatest impact on your stress levels is the smaller choices we make every day.
Today I’m sharing 5 ways to stop stress from taking over your life so that you can develop better habits for your mental well-being.
EP 51: Why You're Always Tired and How To Get More Energy with Alexa Schirm
29 Mar 2021
01:02:32
Are you feeling unmotivated and exhausted?
Do you feel lethargic and like you could use more energy?
If so you’re not alone.
The secret to getting healthy is supporting your body’s energy levels.
On today’s episode I’ve invited certified nutritionist Alexa Schirm to the podcast who will be talking about energy drains and gains and how to get more energy and keep it.
If you need some help recalibrating your energy by the end of this episode you’ll learn a few easy ways to help your energy flow and how you can feel more energized starting right now!
EP 49: How to Create A Purpose-Driven Healthy Life with Jaya Jaya Myra
15 Mar 2021
00:24:38
Why do you get up in the morning?
Why is having a sense of purpose important?
In this episode we talk with Jaya Jaya Myra, internationally acclaimed author, TEDx & motivational speaker, TV personality and creator of the Well Method.
Topics in this episode include:
How a purpose-driven life impacts your mental and physical health
Nutrition as the future of mental health care
The importance of a daily routine on your overall well-being
How to overcome obstacles associated with real personal growth and self healing
How to create a fulfilled purpose driven healthy life
Have you ever wondered - how do I know what’s actually healthy?
Are eggs good or bad for me?
Is coffee good for me or bad for me?
Eating and living healthy can be confusing but it doesn’t have to be.
March is nutrition month, so in honour of Nutrition Month I thought I would share some tips on how you can know what’s actually healthy so that you can make smarter more informed choices to help you hit your health goals and to remove some of the overwhelm when it comes to eating healthier.
EP 46: Amplifying Black Voices and How to Show Up for Your Health
22 Feb 2021
00:29:40
This is the last week of BHM and so I wanted to take the opportunity to highlight and celebrate powerful black voices that have been on the podcast.
In this special compilation episode you’ll hear from Leticia Ama Deawuo, Dr Ian Smith, Chrissy King, Danny Stone, Kym Niles, and myself.
Some of the topics we discuss are racism in the food industry, racism in the wellness industry, the importance of mental health in the Black community and how COVID is affecting more Blacks than any other group.
Here’s a sneak peek of what’s in this episode:
[5:40] Chrissy King - why it’s important for people of colour to see themselves represented in fitness spaces and the impact of racism on health.
[6:44] Dr. Ian Smith - why intermittent fasting works and the benefits it has on your body
[9:44] Martine Lopez - the root of mental health stigma among black people and why the black community needs more mental health resources and the importance of the language we use
[14:01] Danny Stone - one of the major stresses in people’s lives that he sees as a coach and how to monetize your passion
[17:40] Kym Niles - the barriers that Black women face when working out
[22:15] Leticia Ama Deawuo - food deserts and how where you live, and the type of income you have has a direct impact on your health and your overall well-being
[26:15] Trudy Stone (me) - a key vitamin most Black people are deficient in and some things that you may want to consider that may help to protect you against viruses and support your immune system
EP 45: Nutrition for Cancer Prevention and Care with Cathy Biase
15 Feb 2021
00:40:12
Cathy Biase is a breast cancer survivor who understands the emotions tied to a cancer diagnosis. She is now a certified Holistic Nutritionist and Cancer Coach who is dedicated to helping people understand the power that lies at the end of their fork.
In this episode of Cathy shares the new direction of cancer care; one that considers the whole person and the whole disease. She talked about why it matters what you eat for both cancer prevention and care as well as functional foods and lifestyle choices that are integral to both.
Here’s a sneak peek of what’s in this episode:
[16:42] Why it’s important to have a solid nutrition plan when you are going through cancer treatment
[17:50] How fasting can be used in cancer care
[19:53] Should you avoid detoxing during cancer treatment
[21:06 ] The importance of your microbiome and circadian rhythms for cancer prevention
[26:19] Functional foods for cancer prevention and care
To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods.
The Caribbean has much more to offer than just a warm and sunny vacation escape.
Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health.
In this episode I share 6 Caribbean superfoods that you may want to add to your diet.
Here’s a sneak peek of what’s in this episode:
[1:30] The Caribbean is just overflowing with an abundance of nutrients, minerals and antioxidants, which makes them overlooked when we think about superfoods to boost our health.
[2:36] Breadfruit is a great source of complex carbohydrates, which help to manage your blood sugar.
[3:09] Plantains may help with digestion and are also really rich in potassium with about 20% of your daily recommended amount.
[7:03] Sea moss is also known as Irish Moss, and it's a type of seaweed that's made into a drink, and it has a lot of different nutrients.
[7:19] Sea moss has been called a sex potion because it's really high in zinc, which has a strong impact on testosterone levels so amazing for men's health.
[8:26] In my free e-book, you'll learn how to stock your kitchen and remove the confusion about what's actually healthy. The e-book also contains healthy, delicious recipes so that you can put those ingredients into action and give your body the nutrients that it needs. Grab it now at trudyestone.com/pantry.
[9:06] Adding high potassium foods, like sea moss to your diet can significantly improve mental function.
[9:53] Cassava is high in resistant starch, a type of starch that bypasses digestion, which feeds your beneficial gut bacteria, which may help to reduce inflammation and also promote digestive health.
[10:37] Having a healthy gut is also important for your body to assimilate the nutrients from the foods that you're eating, because sometimes you might be eating the healthiest of foods. But if your gut isn't healthy, your body is not able to fully absorb those nutrients.
[10:49] Okra is a nutritional powerhouse typically added to gumbos or stews. Okra is high in fibre which helps to improve digestion, as well as helping you to manage those cravings. It's also high in calcium, vitamin C, and folic acid. folic acid is actually really great for mental health as well.
[13:07] Sorrel is known best as a rich red Jamaican punch or tea that's made from dried hibiscus flowers. It offers many nutrients such as calcium and ir
EP 43: Ancient Remedies in a Modern World with Dr. Josh Axe
01 Feb 2021
00:52:39
Food and herbal remedies are medicine and that they have the power to both prevent and heal diseases.
My guest this episode is Dr. Josh Axe, DNM, DC, CNS, is the founder of the world’s #1 most visited natural health website, DrAxe.com. He is also the bestselling author of multiple books like Keto Diet, Eat Dirt, Collagen Diet, Gut Repair, and the most recent one, Ancient Remedies.
Dr. Axe has long been an advocate for traditional holistic medicine that enhances our health, both in the present and the long-term, and has helped millions of people achieve a healthier, happier life that is free from toxic, expensive pharmaceuticals.
Today we discuss his latest book, ANCIENT REMEDIES, the first book to candidly explain the very best of these time- tested, life-enhancing practices, and shows readers how to use ancient prescriptions to lose weight, increase vitality, and treat more than 70 specific conditions, including autoimmune disease, IBD, chronic inflammation, and more.
Here’s a sneak peek of what’s in this episode:
[3:31] A big part of what got me to the natural health space was a health crisis in my family.
[3:47] My family growing up, we didn’t know about natural health. We had no idea that it made a difference whether we ate french fries or blueberries. We just didn’t know the importance of nutrition.
[9:58] They all leech nutrients from the body. There is not a single medication, everything from aspirin to a chemotherapy drug all have a side effect and deplete your body from nutrients.
[16:25] We went back to her oncologist after 4 months. We got a call the next day about her CT Scan and her exact words were “This is highly unusual, we don’t typically see this but your tumors have shrunk by more than half. I wanna see you again in 9 months but keep doing what you’re doing.” Today it’s been about 15 years since then and my mom is in the best shape of her life.
[17:56] Food that looks like a certain body part is beneficial for them.
[28:57] You can tell different things, this is how you’re wired. All that being said, you can take a quiz to find out which element you are.
[29:24] If you come into a conflict, how do you respond? Some people respond with worry. So that’s going to affect their upper digestive system and their pancreas. They’re going to be more susceptible to acid reflux, diabetes, blood sugar issues.
[35:14] Fire element as a nation, like the Hispanic culture, the Italian culture, are a very passionate culture. They’re passionate, loving, and love community. They’re most susceptible to high blood pressure and heart conditions.
[36:09] That being said, there is a specific diet for each one of those people to make sure you’re supporting that organ system. An example is the Keto diet is good for some people that are Fire elements, and some people that are Earth, and on occasion Metal. But Wood and Water elements will knock you out on a Keto diet. That would be terrible.
[42:26] Have faith over fear.
[43:22] Get yourself in a good emotional state.
[44:54] I think that diet is 50% or less. I think your emotional state is just as important as what you’re putting in your body.
[46:10] The top nutrients we need to be getting in this order would be Zinc, Vitamin D, and Vitamin C.
[46:53] So many people have placed themselves in a state of fear. We’re missing out on our community.
[47:32] Change your diet, work on your mindset and good things will come about.
[49:39] Start your morning with a spiritual triathlon, with a good breakfast, and a good workout, you’re setting yourself up well.
EP 42: Surviving a Brain Tumor and Eating Your Way Back to Health with Jamie Brown
25 Jan 2021
00:58:14
What if you were told that you had a brain tumor? What would you do?
My guest on this week’s episode Jamie Brown is a brain tumor survivor and tells his compelling story of courage and triumph.
With over thirty five years in the Entertainment Business, Jamie has worked with some of the biggest celebrities in Hollywood. Such personalities like Chris Tucker, Eddie Murphy, and Michael Jackson top his A-list.
In this inspirational episode Jamie and I chatted about his journey with healing from a rare tumour, and the many life lessons he learned along the way. We also talked about foods that have a low frequency that zap your energy and how people that are currently struggling with their health can get started today to achieve the results that they feel might be out of reach for them.
In this episode Jamie and I chatted about:
[1:01] The type of tumour that Jamie had is a very rare tumour only found in infants and children up to seven years of age.
[5:16] Jamie's tumour has actually helped 2 million people worldwide.
[6:12] Attending Physician Neurosurgeon Sanjay Gupta MD, along with a skilled team of medical doctors were instrumental in Jamie's remarkable recovery
[6:12] How Jamie discovered he had a brain tumour
[6:12] Jamie's out of body experience when he was deceased for 15 minutes.
[17:57] The most important thing that I've learned in life is try. If you have not tried, you have not failed.
[18:58] Jamie on the power of reading, and how reading saved his life.
[18:58] Jamie's book I ate My Way Back to Health So Can You.
[28:51] As a nutrition consultant the one thing Jamie suggests people do to improve their health
[29:05] Food has one primary purpose. The purpose of food is to give you life.
[31:42] The connection between the foods that we eat and those foods having life and those foods having energy
[32:02] Everything in life has a frequency
[33:57] With every bite, you're either fueling health, or you're fuelling disease, it's one or the other.
EP 41: Keepin it Real with Chrissy King: Fitness, Mindset & Racism in the Wellness Industry
18 Jan 2021
00:39:16
How we can create a more inclusive environment in the wellness space and is racism a public health issue?
My guest Chrissy King is keepin' it real on these two topics and so much more. You may have heard of her because of her vital article ""Is Fitness Only for Thin, White Women?" or her other viral interview in Shape "Why Wellness Pros Need to Be Part of the Conversation About Racism".
Chrissy King is a fitness coach, writer, speaker, strength coach, and truth-teller with a passion for creating a diverse and inclusive wellness industry. She has been featured in SELF, SHAPE, BuzzFeed, Muscle and Fitness, and Livestrong, among others.
In this episode, Chrissy and I are chatting about:
[1:26] Strength is a skill, just like any other skill in life that you develop,
[4:19] Strength is transferable and the strength I gained in the gym, I feel like that transferred into every area of my life.
[5:06] The only way that you're going to grow. And the only way that you're going to find out what you're capable of, and what your limitations are or aren't, is just to try and just to put yourself out there.
[11:57] When we think about representation is so important for people to see themselves represented in fitness spaces because you feel more comfortable going into a space where you know, at least someone looks like you or someone that has a similar identity to you.
[16:09] We have to start to look outside of our own identities when we are trying to address health and wellness.
[21:02] Racism has an actual impact on our health
[22:16] Coronavirus has two to three times the death rate for black America, black people, than it does for other groups.
EP 40: Combating Sugar Addiction & Eating Less Sweets
11 Jan 2021
00:39:53
The average American consumes over 150 lbs of sugar per year.
Canadians consume 88 lbs.
Scary when you consider that high blood sugar is one of the biggest risk factors for depression.
In fact studies show that countries with the highest intake of sugar also have the highest rates of depression. On today’s episode we’re talking alll about sugar. What it does to your brain and your body and how you can minimize your intake of sugar for a healthier lifestyle.
[1:53] High sugar intake is linked to obesity, metabolic syndrome, type two diabetes, high cholesterol, heart disease, fatty liver disease, cancer, and most importantly, inflammation.
[6:52] Alzheimer's is now being called type three diabetes by experts, because it's been linked to a high sugar diet.
[8:26] It might not be your fault that you're hooked on these foods. And here's why.
[9:49] In addition to the effects of sugar on the brain, it has wide reaching effects on the rest of your body.
[9:55] When your insulin spikes it makes you crave even more simple carbs, which spike your blood sugar and more sugary treats. So this hazard cycle contributes to obesity, waking heart disease, cancer, lack of energy, and a lowered immune system. It's a devastating, never ending cycle.
[11:12] Sugar is an important source of energy. In order to maintain your energy levels, you need to keep your blood sugar levels stable.
[11:33] Many people also turn to sugary treats to give their energy a boost, but it's only a bandaid solution that takes your energy levels and makes it worse.
[13:25] Learn how you can burn belly fat and make it easier with my free guide - seven ways to melt your muffin top fast backed by science, you can find it over at trudyestone.com
[13:42] Sugar sources that you think are healthy, but they're not.
[14:54] Sugar sweetened beverages are a major problem for most people and if it is for you as well I want to encourage you to start here.
[17:32] High fructose corn syrup is a nasty life sucker that's found in processed foods and sodas. It's harmful because our bodies converted into fat very rapidly, which leaves us with muffin tops and jiggly arms.
[18:00] Many people think that dried fruits are automatically good for you because hey, it's fruit, right. But most of the time, they have added sugar as well.
[19:58] Fruit and if eating fruit bad is for you
[20:56] How you can tame that sugar dragon lurking inside.
[24:54] Many people are deficient in fibre, which is probably one of the reasons why you have these intense sugar cravings.
[26:11] Belly Fat is a common struggle for people looking to lose weight, and it can also be harmful to your health.
[27:21] Alternative sugars that you can try right now.
[33:54] Insulin is the hormone that's made in your pancreas and its role is to help your body to shuffle around sugars from your food into your cells.
[36:40] There's another crucial overlooked thing you can do to help you to manage your sugar intake.
[38:24] If you're struggling with sugar addiction, and things like that, look to other parts of your life that you can kind of optimise to reduce the burden that you place on your willpower
[38:47] Setting up your environment for success and make sure that your environment is in line with your healthy eating habits.
I know that many of us are glad that 2020 is over and see 2021 as a fresh new beginning. One of those new beginnings for most people is a new diet.
If you're starting a new healthy eating plan to lose weight, you need to listen to this first.
There are 4 keys to a successful weight loss plan that I’m going to be sharing with you today. You’ll be happy to know that none of them require weighing your food or counting macros!
[0:00] Most of us struggle with weight loss because of our mental chatter. Now we all have beliefs about ourselves, whether we know it or not. And we're making choices each and every day based on those beliefs. Your mindset can either gives you the momentum and the motivation you need or it can be your worst critic that sabotages your success.
[5:11] If you have trouble with how to get motivated, or how to be motivated, it could have nothing to do with your drive. Instead, it could actually be that you have the wrong goal, or not emotionally connected to your goal, or you haven't defined your goal well enough.
[7:45] If you struggle with motivation, it's likely that you're experiencing some inner blocks that prevent you from the clarity you need to get motivated.
[10:48] We get so caught up in these quick results, not realizing that the process routines and habits towards achieving these goals are more important.
[12:09] Most people obsess over breaking bad habits, when the focus should be on replacing bad habits. Dream big, but start small, small things done consistently, every day over time will eventually develop into habits that will help you to achieve your goal.
[13:34] The Mediterranean diet was also voted the best overall diet in 2019, as well as 2020.
[14:12] The brain also determines why how and where body fat is stored. Your brain also drives your metabolism, your hunger, your food choices, your motivation to exercise or not, and hormone production. So it really is important to nourish your brain and your body so that it's easier for you to lose weight.
]15:00] Many people believe that they could improve their lives, if only they had more of that magical power known as willpower.
[17:05] There are a couple of things you can do to start to change your behaviour around food so that you no longer struggle with willpower.
[21:10] Finding someone to keep you accountable is also helpful for feedback and reinforcement.
[22:23] So if you've been frustrated with trying to make healthy changes, or lose weight to no avail for months, and maybe because your weight loss plan isn't sustainable.
[22:48] Chronic yo yo dieting you know to fit into a dress for a special occasion or bikini for a vacation that completely burns your metabolism out.
[25:00] If you happen to be listening to this episode when it gets released on January 4, I definitely want to make sure that you don't miss out on this opportunity to save money and to shed and shred your old beliefs and shred that weight with my Shed and Shred Program.
EP 146: What Are You Really Hungry For? With Kim Shapira
08 Jan 2024
00:50:36
What are you really hungry for?
That’s the question we’re going to answer with today's guest Kim Shapira.
Kim is a celebrity dietitian, nutritional therapist, and author of the book This Is What You’re Really Hungry For.
In this episode she takes us through her six simple rules that will change your relationship with food forever.
If you want to quit your on-again, off-again relationship with dieting for good—and become healthier and happier than ever, this episode is a MUST listen!
EP 38: How to Make Lasting Changes to Your Health: Best of 2020
21 Dec 2020
00:32:15
It’s been quite a year for us, and our health took the front seat this time. I hope you had time to reflect and assess your habits, your diet, and your lifestyle.
I’m grateful for all the love and support you’ve shown, so we’ve come up with a special treat for the final episode featuring the best clips that will help you make lasting changes to your health.
You’re going to hear from Kim Niles, fitness expert and coach, who worked in the fitness industry for over 15 years; Dr. Ian Smith, a best-selling author and TV host of “The Doctors” who talked about the benefits of intermittent fasting; Danny Stone, personal development coach, speaker, podcast host who talked about why you’re stressed at work; LA Wade - host of Cocktales with LA for a refresher on meal planning tips, and from yours truly for some tips from most downloaded solo episodes.
Here’s a sneak peek of what’s in this episode:
[4:23] If you don't change how you eat, your lifestyle, your environment, and your friends who you hang out with that keep you the way you are, nothing's going to change.
[6:39] It's an investment to learn, about your body, to get your body assessed. Everybody's body is experiencing different things.
[9:30] Everything is being done because of what the external eyes can see. You're only masking for the untrained eye.
[10:57] What is it that's holding people back from pursuing something they're passionate about. They don't think they can turn their passion into a job or make money.
[11:10] When I ask people, do you love what you do? People often say: It pays the bills.
[17:12] You have to be clear on your Why. It was one of the key reasons for me losing weight as well. It was having a strong Why.
[20:22] Learn to recognize the difference between emotional hunger and true hunger.
[21:09] With emotional eating, you're likely to keep eating even if you're full. When you satisfy physical hunger, you're likely to stop eating when you're full.
[22:59] Hunger is like your oil light. When you’re low on oil, your oil light comes on. No matter how many times you turn your car on or off, the oil light is going to come back on until you give it oil.
[23:14] Cravings are like your Bluetooth. When you get into your car, and the dashboard says, do you want to connect your Bluetooth? If you don’t do anything at all, eventually, that prompt is going to go away.
[25:09] The reason why intermittent fasting works, one of the reasons is because it’s simple energy management.
[25:50] Intermittent fasting causes fat burning.
[28:08] Your thoughts are part of your illness, your inability to lose weight, and your wellness.
[29:16 ] That bad, guilty feeling makes you eat even more food.
[30:02] Your beliefs are changeable. You have the power to change them.
EP 37: Mental Health Tune-Ups for Healthcare Workers with Diana Hendel
14 Dec 2020
00:36:58
COVID-19 has traumatized the world, but no group has been more impacted than frontline healthcare workers. After months of battling the pandemic (and no end in sight) they are facing unprecedented levels of stress, depression, anxiety, hopelessness—and increasingly, post-traumatic stress disorder.
That's why today's guest - Dr. Diana Hendel – joins the show to provide mental health tune ups for frontline healthcare workers who are struggling to cope with COVID-19.
As an executive coach and former hospital CEO she shares tips for healthcare professionals on how to navigate the pandemic and the traumatic stress they have experienced and continue to face.
Dr Hendel not only shares tips exercises, tools, and tips for frontline workers - she also shares how we can love and support those in our lives working in healthcare.
Here’s a sneak peek of what’s in this episode:
[05:56] I love being part of a group that’s there for others.
[06:09] In one moment, they’re delivering their first baby, and in the next moment, a family is dealing with the most difficult, the most traumatic day of their life, the passing of a loved one.
[06:56 ] I put that 27 years of experience to good use by helping other organizations and other leaders, particularly navigating through traumatic situations but also with leadership.
[08:23] We often think that healthcare workers are accustomed to seeing death and traumatic stress. Yes, that does happen. Healthcare workers are amongst the most resilient, the grittiest, the toughest, the strongest people emotionally we’ll ever meet.
[08:48] The traumatic effects of this pandemic have been enormous. It would be understandable that they would struggle with that traumatic stress, acutely, or chronically.
[09:29] Sleep, food, and exercise are really important. More important than ever for health workers.
[10:08] Having a regular practice for health workers at the beginning of the day, at the end of the day, and throughout the day if possible of grounding. Being able to ground back to their circumstances, refocus on what’s important, what matters, and purpose in life.
[14:20] It’s different for different people. Some of us want to be told it’s going to be okay; some of us want a pep talk. Others just want empathy, to hear, “I know how you feel. I understand.”
[16:29] In expressive writing, you have these writing prompts. It starts to jog all those thoughts in your head, getting them out of your head and getting them on paper.
[19:00] They can’t just disappear and leave their shift. They need to stay in the moment. At the same time, continuing to just repress or suppress those feelings can cause harm.
[19:13] When we’re stressed, when we’re traumatized, we tend to hold our breaths.
[19:44] Taking several deep breaths and moving into box breathing can be helpful.
[20:35] The practice of grounding that people can do every day by bringing an immediate grounding or anchoring. So if I’m triggered and can’t leave the situation, I can reground and anchor as I’m breathing.
[21:46] The buddy system with our co-workers or having a fire team can help. Healthcare workers are usually very bonded, and having a level of trust to have the ability to talk about how we can help each other is important.
[22:33] Tapping into those connections, camaraderie, and purpose can be important at the moment. Often we need our co-workers to do that.
[23:25] On a break, a person can sit on a chair, go through a body scan, exercise, a body relaxation, or a short meditation; those can be helpful.
[24:08] Remaining connected to others is essential.
[25:34] When we eat these grounding foods grown close to the ground, it carries that energy and passes it on to you. Examples of these are potatoes, carrots, and beets that you can add when you’re packing your lunch.
[26:33] Add the leafy greens and add good foods after partaking the unhealthy food as much as possible. Forgive yourself for eating those donuts and fast food but counter it by adding healthy food.
[29:35] Be there to listen to them without judgment or not to fix things.
[33:38] My favorite way to take care of my mind and body is hiking. I’m an avid hiker in any weather or any condition. I love hiking because it forces me to breathe. I’m not an easy breather. I’m a breath-holder. Hiking allows me to get into a rhythm. I have to breathe. I’m forced to breathe. It’s also very meditative. It puts me in touch with the natural world. My mind doesn’t wander. I can only be present when I’m hiking.
EP 36: Stress, Depression and the Holidays: Tips for Coping with Dr. Carlin Barnes and Dr. Marketa Wills
07 Dec 2020
00:38:02
The holiday season is here and for many, the holidays are a fun and cheerful time of year. Unfortunately for some, instead of cheerful celebrations, this holiday season may bring feelings of stress, loneliness, anxiety, or maybe even depression. The effects of the ongoing pandemic will no doubt affect how we celebrate the holidays this year.
That's why today's guests - Dr. Carlin Barnes and Dr. Marketa Wills, two Harvard-trained psychiatrists and co-founders of Healthy Mind MDs, LLC – join the show to provide expert advice for those who will be alone for the holidays, for children who will experience a much different celebration, and for families dealing with the sadness of being away from loved ones this year.
Here’s a sneak peek of what’s in this episode:
[03:10] This may be the first holiday season without loved ones. Undoubtedly, this will be a difficult time for many of us and especially our children.
[07:04] Some of the disinformation is that people who have mental illnesses can’t live productive lives.
[07:15] Another piece of disinformation is “I can’t access mental health treatment.”
[09:56] About 70% of Americans say the pandemic affected their stress levels significantly. All of us were dealing with stress in a certain way.
[10:20] I’m just glad that the nation is willing to engage in a more productive conversation about mental health, mental wellness, and mental illness.
[11:45] Everyone is in a different situation vis-à-vis the pandemic. Different people have different beliefs about whether or not the pandemic is happening.
[12:08] Respect other people’s views. Respect other’s opinions about the pandemic but also make the decisions for ourselves.
[14:16] Recognizing and having empathy is an excellent way to start those conversations.
[15:04] Everybody’s situation about the holidays is unique and different. You need to weigh what’s going on in your life.
[15:54] Be clear, be polite, insert humor. Keep it focused on safety — safety for yourself and for your household.
[16:36 ] Ask your child what do they know. A lot of children have disinformation. A lot of them are thoughtful and have learned a lot about the pandemic.
[16:53] Talk to your kid when you’re not multi-tasking.
[17:04] You want to talk to the child where they are at their developmental age and stage.
[19:55] Start and have a plan. Take those 3 days and figure out how you want to spoil yourself.
[20:48] Honor the fact that you may be feeling alone or the fact that you may be feeling lonely.
[21:20 ] Take charge of that day. Be proactive and really challenge yourself to make use of the downtime that we have during the pandemic.
[22:02] Rates of adoption from SPCA have gone up for pets. If you’re a pet person, thinking of getting a pet at this time, and you’re single, and living alone, this is a great idea.
[22:59] We want to be connected. Being alone doesn’t necessarily mean you’re alone shutting your apartment and feeling lonely.
[27:06] We have to be creative right now. We’re in a whole new territory.
[27:43] Empower the elderly in our lives to stay abreast of the facts about the pandemic. Do whatever they can do to help their immune systems.
[35:46] There are so many benefits from getting out into nature. It’s not just about exercise. It’s the connectedness that you feel in nature.
We’re more stressed than ever before, but stress itself is not the problem. It’s how we relate to stress. The stress response is critical to our survival.
Too much stress is toxic, but a little can actually make you stronger.
In this episode, I share six healthy short term responses to stress and six long term harmful effects of stress, and what you can do to cope.
Here’s a sneak peek of what’s in this episode:
[00:43] We don’t have to react to each stimulus.
[3:25] Nearly half of all Americans are anxious about the possibility of getting sick, with more than 1/3 saying that Coronavirus has a serious impact on their mental health.
[04:36] Too much stress is toxic, but a little can actually make you stronger.
[4:49] Increase in insulin in the short term means that your body won’t store any sugar in your liver and muscle cells. It will result in having more sugar staying in your bloodstream, which means that more will be available for the brain.
[5:21] In the short term, your body’s resources are directed at making the stress hormone cortisol to help deal with the immediate threat at the expense of sex hormones.
[5:59] In the short term, the body’s resources are directed away from digestion because it’s a non-survival function at that moment.
[6:24 ] In the short term, small amounts of cortisol improve your brain function in a short, stressful situation.
[7:18] When we’re in a thrive state, our logical brain is in control, and we can make sensible decisions.
[7:30] The more frequently you feel stressed, the more powerful your emotional brain will become, making you more anxious.
[8:05] When you ruminate on sadness and negativity, it reinforces a sense of sadness and negativity.
[8:08] If you cultivate compassion, joy, and inner freedom, then you build up resilience and face life with more confidence.
[9:32] In the long term, inflammation that becomes chronic and unresolved, increases your risk of most chronic diseases.
[10:49] The countries with the highest intake of sugar also have the highest rate of depression.
[11:05] Depression is inflammation in the brain.
[13:41] The space between the stimulus and the response is like a giant pause button.
[14:40] Breathe in for a count of four, hold it for a count of four, and then exhale for a count of seven.
EP 34: 6 Mistakes that are Making Your Stress Worse
23 Nov 2020
00:17:16
We’re all facing a certain amount of uncertainty and stress in our lives right now, but the truth is that no matter what’s going on in the world, what has the greatest impact on your stress levels is the smaller choices we make every day.
In this episode, I share six mistakes that you may secretly be making that are making your stress worse —and how to tweak them to develop better habits for your mental well-being.
Here’s a sneak peek of what’s in this episode:
[2:40] Each of these small choices can affect your mood more than we realize.
[2:57] You’re drinking liquid stress.
[4:53] You don’t need to feel completely deprived if you are cutting back on alcohol.
[6:39] You’ll uncover how to de-stress your diet with nutrition-based tools to feel better faster, how to improve your sleep when stressful thoughts keep you up at night, and how to nourish your body to release stress.
[7:20] You’re spending too much time on social media.
[7:52] College students who limited their time on Facebook, Instagram, and Snapchat to just 10 minutes a day reported significant decreases in depression and loneliness compared to those who didn’t.
[8:50] Take a look at your screen time to see when you’re spending the most time on your phone.
[9:03] You’re eating the wrong foods or turning to foods for comfort.
[11:05] You’re not moving enough.
[11:21] Being sedentary and not getting enough movement lowers feel-good brain hormones such as serotonin, causing you to feel angry and irritable.
[12:23] You’re not giving yourself enough love.
[12:55] When we have no time to reflect and recover mentally, we become irritable.
[13:20] Those positive vibes will transcend to other areas of your life.
[14:40 ] When you talk negatively to yourself, you’re changing your body chemistry.
[15:40] Rewire your brain to cope with stress and use stress as your superpower.
EP 33: The Emerging Cannabis Market and Making Edibles With Sean Seurattan
16 Nov 2020
01:15:41
One of the greatest advancements of the cannabis industry has been the explosion of cannabis-infused edibles.
In this episode of the Mind Your Body Show, Sean Seurattan, co-founder of the Heightened Chef, joins me in the kitchen where we make two edible recipes and talk about the cannabis industry and how cannabis may be used in the treatment of stress and anxiety.
Have you been curious about cannabis and edibles?
Then you won’t want to miss this informative episode! Make sure to head over to my YouTube Channel to watch the full episode where we make two infused recipes!
Disclaimer: Please consult with your doctor before trying edibles and to determine if cannabis is right for you.
Here’s a sneak peek of what’s in this episode:
[8:07] The cannabis industry has taken off.
[8:37] It’s very exciting to be in this industry, especially now that it comes from a place of being taboo. This was something that many people were not allowed to do for a long time, and you were persecuted for doing it.
[9:54] Marijuana became legal in Canada last October 17, 2018.
[11:50] A lot of people decide about edibles from their first experience, and I can’t say that is the best avenue to choose from. A lot of people’s first experience with edibles can sometimes be a little dicey. Edibles are different from any type of controlled substance.
[12:18] Your body has to process the THC in the food, and that can take a long time. It differs for every person. Every person has a different metabolism.
[12:40] Go low and slow. Go with a low dosage and use it slowly over a long period.
[13:04] Understand how you’re consuming it and how it affects your body.
[13:48] You can never overdose on THC.
[14:32 There are things you could do naturally to bring yourself back down.
[14:40] CBD is a natural counteracting agent to THC.
[15:02] Natural things that may help you down are things like citrus and smelling black pepper.
[17:02] Carrots are grounding food.
[17:57] Celery is a really good food to support the liver.
[28:04]Coconut milk is a good source of healthy fat.
[28:25] Parsley is a great source of anti-oxidants, immune support, digestive support, and it also has anti-fungal and anti-bacterial properties.
[30:21] Garlic is also great for gut health too.
[31:41I think our general health is so important.
[33:04] Cannabis can be cooked in any type of cooking, and it includes healthy cooking.
[33:43] Cannabis has a myriad of health benefits.
[34:01] A lot of people use it to help them sleep.
[34:24] It helps increase appetite. It can be useful for medical patients doing chemotherapy who have decreased appetite. It helps them eat when they need to eat.
[35:12] It has that calming effect.
[36:00] Cannabis can help with pain management.
[38:56] Once you’ve found the sweet spot, where you know how many milligrams of THC it requires to get you where you want to be.
[40:03] I think the beverages would be a great way to start. You can get the effects better right a; you can judge better.
[44:48] The cannabis plant has different strains, there are different species within the genus.
[52:47] There’s a simple equation you can follow to help you determine the amount of THC you’re actually putting into your food when you’re cooking.
[53:53] In every situation, it has to be a type of fat. The THC molecule attaches to the fat molecule in butter or any type of oil. That’s why everyone uses infusions in oil because of the fat content. The best one we could use is coconut oil.
[1:05:03] That vinegar trick is the easiest one to make an edible.
[1:05:42] The sky is the limit once you’re able to infuse it with fat.
EP 32: 5 Ways to Cope with Seasonal Affective Disorder
09 Nov 2020
00:16:03
Are you one of the 20 million people who dreads the fall?
Seasonal Affective Disorder feels like the start of a long and dreary season especially those who live further north and experience the shortening of daylight.
It’s important to know what the symptoms of SAD are, and that there are ways to cope with it. I’ll share with you five ways to help you get through it in this week’s episode.
Here’s a sneak peek of what’s in this episode:
[3:52] Each year, people who suffer from SAD often have a predictable set of symptoms. They have a hard time getting to sleep, difficulty waking up in the morning, low energy, increased appetite especially for sweets and salty food. They also experience weight gain, poor concentration, brain fog, tendency to isolate, low mood, etc.
[4:32] It’s disruptive because it happens every year and lasts for a long time.
[4:45] SAD is linked to lack of light.
[5:23] It's believed that Vitamin D deficiency as well as the lack of sunlight combined to produce disruptions in a part of your brain called hypothalamus.
[6:58] Experiment with bright light therapy.
[8:54] Try negative ion therapy.
[10:26] It's been shown to help 75% of people with SAD.
[11:10] Forest bathing is simply spending time amongst trees. Time spent amongst trees leads to lower cortisol levels, reduces pulse rate, and lowers blood pressure.
[11:52] Eat and supplement with serotonin in mind.
[13:57] Just because it's cold and the days are short, it doesn't mean that it's not sunny especially in the middle of the day.
[15:23] There's something magical about being grounded on the earth and in a playful frame of mind. It feeds your soul and nourishes your mind.
EP 31: Why Are More Black Americans Dying of COVID-19?
02 Nov 2020
00:22:15
It’s a fact that more Black Americans are dying because of COVID-19.
Is it because of the system? Our diet? Why is this the case?
I’ll dive into some reasons why people of color are at more risk. Most importantly, I’ll share with you what we can do to battle this virus and take personal responsibility for our health.
Listen in and help me take action to change it.
Here’s a sneak peek of what’s in this episode:
[2:37] The numbers are showing a disturbing trend with African Americans being infected and dying from this virus.
[2:50] As of mid-August, black people and other people of color makeup 83% of reported COVID-19 cases in Toronto. 21% affect black people, who only make up 9% of the city’s overall population.
[7:14] This is a wake up call for the black community.
[7:56] I really started to examine my lifestyle and what I was doing. I realized that my values were inconsistent with how I was actually living.
[8:11] It all comes down to personal responsibility.
[8:24] You can’t get fat or obese and then blame the system, or say it’s because of systemic racism.
[9:40] It’s not a cure, but you should get more Vitamin D. Most blacks are low in vitamin D. It helps with immune health and respiratory health.
[14:47] Many are suffering in silence and isolation.
[14:58] During this difficult time, affording the cost of mental health services can be a barrier in the African American community.
[15:25] I know many of you are getting COVID fatigue, and you’re itching to get out and resume your normal activities. But this virus is killing, slaughtering our community.
[15:58] Getting five to thirty minutes of sun exposure at least twice per week. The best source really is the sun.
EP 30: Meal Planning For People Who Don't Like to Cook with LA Wade
26 Oct 2020
00:40:58
Too busy to meal plan? Or maybe meal planning feel like torture...
It doesn’t have to be! This week on the Mind Your Body show LA Wade, host of Cocktales with LA joined me in the kitchen to whip up 2 delicious plant-based recipes - Sesame Tofu Quinoa Bowl and Portobello Mushroom Fajitas.
Hate meal prepping like LA or need some tips on how to do it consistently?
Tune into this week's episode “Meal Planning for People Who Hate to Meal Prep"!
Here’s a sneak peek of what’s in this episode:
[9:18] Food is health. Investing in your health, making delicious food, it really does fill your body. It helps you do all your different projects.
[10:25] How can I expect those foods to give me energy when those foods didn't have energy themselves.
[13:00] I like Quinoa because it's a gluten-free grain, it's high in protein and high in fiber. Fiber is a nutrition that a lot of people are deficient in.
[13:20] It really helps to balance your blood sugar and protein.
[15:23] When it comes to meal planning, I like to make sure I have a few key staples in my kitchen at all times. It makes it easier for me to throw together a meal more quickly.
[15:47] I'll set aside time to sit down and plan out what I want to eat next week.
[16:18] Say for example you only have red pepper, broccoli, black beans recipe you can just google those words and a bunch of things will come up.
[16:35] You’re spending less money at the grocery store and less food waste overall.
[17:21] If you don’t put it in your calendar, it does not happen.
[18:35] If you’re really short on time, forget about the recipes. What you can make sure of instead is that you have a protein, a veggie, a side, and a salad.
[19:51] Say we have four pieces of salmon, and two kinds of seasoning. So you season two salmons with one seasoning, and the other two salmons with the other seasoning.
[21:57] Make it fun, fast and flavorful.
[22:58] Have different theme nights. One night could be Italian, another could be Mexican, another night could be pizza night, or seafood night.
[23:58] Time is really of the essence. If I have something that’s pre-arranged, then it cuts the time it needs to make it, I am more likely going to do more cooking.
[24:48] When you have an instant pot, you literally have to throw your ingredients into the instant pot and you can walk away.
[25:31] Sesame oil is another staple that I love having on hand because it just adds a lot of flavor to dishes.
[28:51] Ginger also has a lot of great benefits for the brain itself because it helps increase the blood flow to the brain.
[29:41] When your gut health is poor, that means you’re probably going to have higher risk for depression, anxiety, be irritable, and have bad moods.
[33:53] Your Why is going to keep you going throughout your day.
[36:50] You are the sum of your habits. It’s not about eating perfectly. It’s about making the choices that will benefit your body, most of the time.
This pandemic could easily put us in a feeling of being overwhelmed, sluggish, unproductive, and uncertain. There’s a ton of things to take care of such as work, chores, homeschooling, errands, etc.
Take a pause.
Let this episode be the nudge for you to start taking care of yourself. I’ll give you self care tips and activities to help you during these times.
Self-care is an investment, not only in your well-being but the well-being of your friends and family who surround you.
Here’s a sneak peek of what’s in this episode:
[3:30] If you have an unhealthy relationship with food during the pandemic, likely, you don’t know how awesome your body feels when you nourish it with the right food.
[4:15] Why not base your food choices on how you want to feel?
[4:34] Foods loaded with sugar often make you feel bloated, heavy, or sluggish.
[8:04] Food has energy. It passes it to you whether good or bad.
[10:57] Be easy on yourself. In time your body will start to crave those foods less which makes you feel good at the moment but make you feel yucky and guilty later.
[15:14] When you continue to feed your mind with negative messages, your brain starts to adapt to the messages you’re feeding it.
[15:38] To change your body, you need to change your narrative.
[15:54] Shift yourself from a fixed mindset to a growth mindset.
[17:45] Take multiple opportunities throughout the day to repeat your positive affirmations to yourself.
[18:52] The most successful, grounded people on this planet have a specific morning routine that they follow every day.
[19:18] Positive affirmations should be part of your morning routine to get your mind working for you each day.
[19:47] Meditation is a self-care practice that nourishes you at the deepest level. It’s the time where you tune everything and everyone else out and reflect on your own mental and spiritual well-being.
[20:47] Many of us are not taking that time to go inward, not taking time to have that stillness in our day.
[21:45] Don’t knock it until you try it.
[22:01] Exercise can have positive effects on both your mental and physical health.
[22:34] Exercise is just as effective as anti-depressant pills in treating depression.
[24:25] Just start. Just start to get some movement into your life.
[25:13] If you don't schedule it, it doesn't happen.
EP 145: Weight Loss Over 40: Your Week by Week Plan
02 Jan 2024
00:31:22
So you’re over 40 years old & you want to lose weight.
In this episode unlock the secrets to sustainable weight loss after 40!
In this eye-opening episode, we dive deep into the unique challenges and opportunities that come with midlife metabolism.
Whether you're navigating hormonal changes or seeking renewed vitality, this episode is your week by week roadmap to age-defying wellness. Don't miss out on actionable insights that could transform your weight loss journey!
28. The Functional Medicine approach to Infertility with Sarah Clarke
12 Oct 2020
00:48:51
October is Pregnancy and Infant Loss Awareness Month and that’s why I’ve invited a very special guest to the show this week to talk about a functional medicine approach to fertility for those that are having challenges with starting or growing their family.
October recognizes the loss so many parents experience across the United States and around the world. During the entire month, we take time to honor and remember those who have lost a child during pregnancy or lost a child in infancy.
Dealing with death in the family is never easy. The death of a baby, either through miscarriage or during infancy, is no exception. There are no instructions on how to grieve the loss of a child. A number of feelings will be experienced. It’s important to make sure you allow yourself as much time necessary to recover from the grieving process. Healing time varies from person to person, but eventually, you will find peace again.
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We all know that health is important. But when do we know when our seemingly minor symptoms are greatly affecting our overall health, including our reproductive health?
Our guest this episode is Sarah Clark, who'll share her story, some simple steps to get started on taking charge of your fertility and how to get started on your healing journey.
Here’s a sneak peek of what’s in this episode:
[1:59] October is Pregnancy and Infant Loss Awareness Month.
[2:59] It is really important that you make sure to allow yourself as much time as necessary to recover from the grieving process.
[7:29] I thought it was a great idea to take antibiotics for every cold. Not a great idea.
[9:57] As part of our FabFertile Method and our Couples Coaching Program, we still include functional testing. We also include food sensitivity testing, Zoomer test, Immunoglobulin G(IgG) test, and the Dried Urine Test for Comprehensive Hormones(DUTCH).
[18:47] Don’t be afraid of fats. Fat is like the building blocks for hormones.
[19:12] I think people don’t realize that they have potential in food sensitivity.
[20:03] It takes two to have a baby.
[21:42] Eight-five percent of us are deficient in magnesium.
[23:16] Do the elimination diet. Change everything to organic.
[24:58] Another huge thing is to look at your sleep.
[25:41] Look at your stressors.
[26:37] Sometimes, we’re just like we got to go help everybody else and we don’t think about putting ourselves first then being able to help others.
[29:36] We have our happiness as a secondary. We put other people’s happiness first.
[33:19] Take your phone off your body.
[33:55] Make sure you have filtered water.
[35:01] Have some plants that are helping to filter the air in your house.
[37:10] If you’re in a dark spot and can’t visualize it working, that’s when it’s important to get support.
[37:43] We use emotional freedom techniques to pinpoint the trauma.
[40:20] It really is all about intention setting and it is about rewiring and reframing your thoughts.
[44:42] Be aware of your triggers.
[47:20] Get out outdoors and connect with nature.
Quotes:
Healing time varies from person to person but eventually, you will find peace again.
When it comes to dealing with loss and infertility, it really is about putting you and your feelings first.
If you’re in a dark spot where you can’t visualize it working, it’s really important to get support in that.
27. The Power of Passion in Health and Healing with Danny Stone
05 Oct 2020
00:45:09
What are you passionate about?
At some point in life, you might have felt drained and stressed out. You have a good-paying job, but it feels like something is missing. You might be focusing on something that isn't for you. Take a reality check and look at where you are right now.
Danny Stone is a Best-Selling Author, Podcast Host, Author, Coach, Personal Development Teacher, and Speaker that has spoken in front of thousands of people. He is the founder of The School of Success, an online school teaching entrepreneurs how to launch and grow their businesses. His mission is to teach corporate professionals how to turn their passion into profit and make a more significant impact in the world. Danny believes that everyone has something special within them, and he wants to help them find what it is and live it out loud.
In this episode, Danny and I discuss why there is power in doing the things you are passionate about. Do what you love, use it to help others, and turn it into a thriving business. It’s a win-win situation!
Here’s a sneak peek of what’s in this episode:
[1:56] We try to stay the same person and figure out the same problems in our lives when usually these challenges are there to help us achieve higher levels of being or prepare us for that next level in life.
[5:31] I had to walk my path, and I couldn’t be concerned with what other people had to say about my life.
[7:06] In coaching people, it was more about life. It was about life experience.
[10:42] You have to follow your own path. There is greatness within you; just seek out more out of life because you are capable of so much more.
[14:04] When someone passes away that’s close to us that we love, I think it’s really important for us to find a way to honor that person.
[16:04] Look beyond yourself. Whether you are somebody of faith or not, know that whoever you believe in is going to get you through this.
[16:31] The universe isn’t working against you; it’s working with you, even in difficult times.
[16:40] Focus on gratitude. Focus on the things that you have.
[17:12] When you focus on gratitude, you start to see things with that lens, and you also see the positive things that are working for you.
[18:03] Sometimes, when we’re going through challenging times, we keep it bottled up because we don’t want other people to know, or we don’t want to burden them with our problems. But, that’s what your friends and family are there for.
[18:28] One of the ways to change your emotion is through motion.
[18:49] When you’re not feeling well, and you’re not feeling good about yourself or your situation, movement is the thing that kind of gives us that energy, and that dopamine, and all of the things that make us feel good.
[19:25] The thing was that working out for me, it’s not so much about the external, it’s about the internal.
[19:56] Exercise is a huge part of mental health.
[20:55] One of the major stresses in people’s lives is not doing work that they're passionate about.
[22:55] I think what happens with us is that we have forgotten how to dream and how to think big. So, when you wake up every day, you go into the motions of going to your job or school, and you forget to think beyond where you are.
[24:57] Develop a morning ritual.
[25:17] A morning routine is the activities and everything that you have to do to prepare for the day.
[25:34] Your morning ritual is the activities that you look forward to that are going to help you create more peace, calm, and focus in your life.
[26:44] Meditation can be simply finding some quiet place in your home and just sitting quietly and thinking about your expectations or what you want to happen that day.
[27:15] A mantra is just an affirmation. It’s a set of powerful words that you aspire to be or that you know are within you that you want to bring out.
[30:18] You have to do a reality check.
[40:49] Once you find that idea that you’re passionate about and you know you can make money with, it’s just a matter of learning that strategy to turn it into a reality.
[43:17] There’s something special about you, and you have to find out what it is because you owe it to the world. You can’t be selfish with your talent and your gift.
[42:52] Everybody has a story, and there are so many lessons that other people can learn from your story.
It’s possible that your routine is composed of habits that are either good or bad for your health.
In this episode, I'll be talking about the truth about habits and willpower that will help you realize how developing the right habits is essential for your health, and how battling with willpower drains you mentally and physically.
Here’s a sneak peek of what’s in this episode:
[[2:49] Habits are practices that you engage in regularly.
[3:17] Habits eliminate the need for willpower and self-control.
[3:29] It does take self-control to establish that habit, but once that habit is in place, you’re good to go.
[3:43] Habits make change easier by freeing you from decision making and exerting self-control.
[4:12] You are what you repeatedly do, whether these things hurt you or help you.
[4:20] With some effort and simple mind shifts, you can develop the right habits to achieve anything that you want.
[4:33] You need to understand how habits are formed. So, you need to understand the habit loop and how to make it work for you.
[5:00] In The Power of Habit, Duhigg calls the habit-forming process the habit loop, and it consists of three things. Number one, the trigger, which triggers the habit and tells your brain it’s time to go into automatic mode and which habit to use. Number two, the routine, which is the behavior itself or the action that you take. Number three, the reward, which is the benefit you gain from the behavior and the thing that makes you want to repeat the habit.
[5:35] Most people obsess about breaking bad habits when the focus should be on replacing bad habits.
[6:21] Forget about the silver bullet.
[6:31] The silver bullet is consistency.
[6:40] Small things done consistently every day over time will help you to achieve your goal.
[7:05] It was when I broke down my weight loss goal into small daily actions that the weight started to fall off.
[7:28] We get so caught up in quick results, not realizing that the process, routines, and habits towards achieving these goals are more important.
[8:28] There are going to be days where you veer off course when it comes to losing weight or eating healthier, but if you develop a good foundation with habits, it will make it a whole lot easier to course correct.
[9:05] Habits help you to overcome a lack of motivation and willpower.
[9:23] Willpower isn’t just a skill; it’s a muscle.
[10:16] There’s growing research that shows that repeatedly resisting temptation takes a mental beating.
[10:45] Constantly drawing on willpower to resist your favorite treats has been proven to drain your self-control when faced with future similar situations.
[11:24] Your environment is stronger than your willpower.
[12:29] I replaced my bad habit instead of trying to completely break it.
[12:47] Environment or your location is the most explosive trigger of mindless habits.
[13:07] To be successful at replacing your bad eating habits, you first need to minimize the steps required to replace that habit.
[13:34] Having health-promoting ingredients in a well-organized kitchen will remove willpower from the equation and take the stress out of staying in track with achieving your health as well as your weight loss goals.
Going the healthy route doesn’t have to be bland, boring, or complicated.
I’ve shared 11 healthy food swaps in this episode, along with some delicious recipes! I’ve covered common foods that might seem to be impossible to replace, but you’ll be surprised how there are great options available. These easy and healthy alternatives will definitely get you closer to your health goals.
Here’s a sneak peek of what’s in this episode:
[02:09] When we’re told not to have something, we tend to crave more of it.
[02:34] Having some replacements for your bad eating habits will make it a lot easier to make those changes stick.
[3:06] All-purpose flour is refined, heavily processed, and bleached.
[5:17] Coconut flour is healthier than white flour and a good source of protein and fiber.
[6:25] Instead of white sugar or artificial sweeteners, use coconut palm sugar.
[07:51] An excess of the blood sugar in the bloodstream is dangerous.
[7:55] When your insulin spikes, it makes you crave even more simple carbohydrates and sugary treats.
[8:30] If you eat sugar frequently, you owe it to yourself and your family to at least try out some alternatives like coconut palm sugar.
[10:00] If there’s one thing I want you to remove from your kitchen, it’s Canola oil.
[10:15] These seven deadly oils are all hydrogenated oils that may cause inflammation in the body.
[11:05] Virgin coconut oil is rich in disease-fighting phytonutrients.
[13:44] For eggs, use chia seeds or ground flax seeds. They are a great source of healthy fats and soluble fiber, which helps in weight loss and management.
[16:20] If you frequently experience brain fog or memory problems, you may have a vitamin B12 deficiency.
[17:21] Nutritional yeast is also high in folic acid. Adequate levels of folate reduce brain fog and bad moods. Folic acid has been used to treat clinical depression for years.
[18:10] Chickpeas are also high in fiber, so it’ll keep you full between meals. They act as a natural appetite suppressant.
[19:27] Liva Date Sugar contains one ingredient, whole, round, dehydrated organic dates. You can use it just as you would white or brown sugar, and it’s perfect for your baking or beverage needs.
24. How to Easily Build A Powerful Weight Loss Plan
14 Sep 2020
00:11:54
Have you ever decided to live a healthy lifestyle but ended up doing it the other way around?
Change isn't easy. It takes time to get used to something that isn't familiar because your mind tries to block choices that can cause you hardship, even if they're good for you. But you have to go through all that pain for you to achieve what you want.
In this episode, I'll be talking about how to easily build a powerful weight loss plan that could help you work with your mind towards success.
Here’s a sneak peek of what’s in this episode:
[00:38] One of the most common barriers to success for most people is that they don’t know how to work with their minds.
[00:48] If you want to create success with your life and health, you have to do things you haven’t done before.
[1:53] Your mind will be the best or the worst partner in life you’ll ever have.
[2:06] The most powerful potential on the planet comes from your mind.
[3:14] Your behavior is going to be affected by your limiting beliefs.
[3:52] Effective weight loss programs encourage you to approach weight loss in a refreshing new way using the most sophisticated tool in existence—your brain.
[4:40] The typical diet works the same way as typical pharmaceutical drugs. It masks the symptoms but does not correct the cause.
[5:42] Understanding how your mind works and applying these mind hacks will enable you to achieve lasting transformational change in your life.
[5:59] Your mind does exactly what it thinks you want it to do.
[6:10] Your mind is hardwired towards pleasure and away from pain.
[6:30] Your mind loves what’s familiar and will always try to fall back on what’s familiar.
[7:00] Your mind is always listening to your self-talk.
[8:58] You have to link massive pleasure to getting it and then pain to not getting it.
[9:13] The whole inner dialogue you have with your brain is conducted by your thoughts, and these thoughts can either be in words or pictures.
[10:01] If you want to change the dialogue you’re having with your mind, you have to change the words you use and the mental images you focus on.
[10:54] Make a point of noticing negative self-talk, defeated mental images, and turn that around.
[11:09] Whatever you tell your mind, it believes. So, say better things.
Read more about healthy habits from my book! Buy it here.
23. Damaging Weight Loss Excuses That Stop You From Losing Weight
07 Sep 2020
00:19:02
What’s stopping you from losing weight?
I know how easy it is to come up with seemingly valid reasons why it’s not working or why you wouldn't even bring yourself to start but those excuses might be causing you more damage than good.
Listen to learn five damaging excuses that you might be making that stop you from living a healthy lifestyle.
Here’s a sneak peek of what’s in this episode:
[1:51] Cognitive distortions are thoughts that cause you to view reality inaccurately. It’s when your mind bends the facts to keep you in a negative state of mind.
[2:41] We come up with all sorts of reasons and excuses for not starting and not sticking to a diet or a healthy eating plan. However, most of your excuses don’t cut it.
[3:31] As long as you’re following a healthy balanced eating plan rather than an overly restrictive fat diet, your diet should help to keep you energized and fueled to tackle your busy day successfully.
[4:18] I was responsible for the results I wasn’t getting.
[4:33] In reality, there is always time for those things that we define as a priority.
[5:06] You need to understand the value of investing in yourself.
[5:31] Healthy eating can be just as budget-friendly as splurging on junk food if you know what to look out for.
[5:56] Having a clear idea of what’s necessary to carry out your weight loss goals will help you stay on track and effectively determine where to allocate your spending.
[7:03] Most of us are putting money into things where you won’t get a return for your investment.
[9:13] While you may think that giving in to that temptation for a tasty treat or that glass of wine will compensate when you’re feeling overwhelmed, it will most likely only make you feel guilty and bloated.
[9:26] If you know that you’re an emotional eater, it’s important to find a healthy way to deal with your feelings.
[9:56] When you give power to that external thing, you become the victim, the victim to your life and health.
[10:31] Being responsible means being the cause of your life, not the effect.
[10:41] Results get curated when you, and only when you cause them.
[11:23] Stop making the same mistakes over and over again so that you can stop wasting time.
[11:48] One of the most common and flimsiest excuses around is that diets just don’t work for you. Well, not if you approach them with that attitude.
[11:59] Remember, your body hears everything your mind thinks.
[12:16] Trying every new fad diet that pops up is unlikely to achieve long-lasting results or leave you feeling great and confident.
[12:29] Adopt a sustainable, healthy approach to eating and make sure to give it a proper go before you assess its effectiveness and give up.
[12:59] The Mediterranean diet is often mentioned by scientists as being the most protective against cardiovascular disease, healthier brains, and being helpful for weight loss.
[13:22] The Mediterranean diet, just so we’re on the same page here, emphasizes eating primarily plant-based foods.
[14:10] The best part about the Mediterranean diet is that it’s not even really a diet in the way that we usually think of diets. It’s more like a life-long way of eating and living.
[14:44] Blaming your body shape on genetics is a good way to dismiss all responsibility.
[14:58] While your genes can determine where and how easily fat is stored, you are not powerless to shift those pounds.
[15:10] There is plenty of scientific evidence showing that overweight and obesity are, for the bitter part, caused by the interaction between behavior and biology.
[15:20] Scientists agreed that genetics only play a small role, about 30%, to gain weight. The other 70% is caused by an outside influence, your environment, and how you respond to it.
[15:39] Your environment is stronger than your will-power.
[15:54] You must forever be vigilant about your behaviors.
[16:09] If you’re going to build a successful weight loss plan, you will have to get real about your mindset.
Read more about healthy habits from my book! Buy it here.
22. Why You’re Not Losing Weight Despite Doing Everything Right
31 Aug 2020
00:19:33
Have you tried all the possible ways to lose weight, but you feel like nothing is working?
Maybe you're tired and at the brink of giving up. Each time you weigh yourself, nothing has changed, or worse, you gained a whole lot more. You did all the diets and exercises you found online, but they just aren't working for you.
So you ask yourself, "what have I been doing wrong?.”
In this episode, I'll discuss four mistakes you might be doing, which keeps you from losing weight. Yes, you eat healthily and exercise regularly, but they may not be enough. I'll explain why you should also be optimistic during the process and why you should align your thinking patterns with positivity.
Here’s a sneak peek of what’s in this episode:
[2:00] This year has been a bit of a strange one. So if you haven’t hit your goal yet, don’t be too hard on yourself. Because I can guarantee that you, like everybody else, is just trying to figure out how to navigate this “new norm” that we’re in.
[2:39] It all starts with the question, “why?”. To be successful at losing weight, you need to understand your “Why?”.
[3:12] I will do whatever it takes to overcome temptation, quitting, and making excuses.
[3:51] Whatever your vice is, ask yourself, “How will eating this make me feel about myself?”. I want you to do this each time you’re about to give in to a craving or are faced with temptation.
[4:06] You do want to make sure that what you’re eating is aligned with your “Why?”. Because when you fall out of alignment with what you say you want, but you do, that’s what starts to erode your self-confidence.
[4:36] Being able to strongly align and stay committed to your “Why?” at losing weight will allow you to dust off your shoulders and get back into the saddle.
[5:51] If you just keep digging deeper and deeper, it’s going to allow you to get to the root of why it is you that you want to lose weight.
[7:35] Multiple studies show that gradually adopting healthy eating habits will lead to sustainable weight-loss.
[8:04] The group focused on habit formation, not only were they able to keep the weight off longer, but they also lost up to 5% more bodyweight overall.
[9:00] When we start getting those winds under our belt, it gives us momentum, then we don’t have to worry about relying on willpower and motivation.
[9:12] Habits help you to conserve brain power and self-control.
[9:38] If you’re not happy with the results you’re getting or not getting, you need to look at your habits.
[12:08] Having this mini accountability group and knowing that someone was looking out for me and had my back was key to attending that class each week.
[12:44] Pay close attention to the language that you use. Instead of thinking of all the things that could go wrong, think of all the things that could go right.
[13:01] Finding someone to keep you accountable is also helpful for feedback and reinforcement.
[13:23] Outside feedback can also help you to keep your expectations ambitious but realistic.
[14:43] Your beliefs are changeable.
[15:03] What you believe is nothing more than an agreement that you made with yourself about your reality. So to change it, all you have to do is to change that agreement.
[15:22] It’s vital that you take an honest look at your core beliefs and determine if they truly match your health and weight-loss goals.
[15:46] If you’re open to the idea that your body can transform and heal, you’ll allow your brain and body to transform at the biochemical level.
[16:04] It’s essential to focus not just on behavior, but also on your perception of your ability to make the changes you want.
[16:30] If you’re looking to improve your sense that you can do it, it can also help to look for people in similar circumstances.
[16:44] One of the most common barriers to success for most people is that they don’t know how to work with their minds.
[16:51] Cognitive distortions are negative thoughts that cause individuals to perceive reality inaccurately. It’s a way in which your mind bends the facts to keep you locked in a negative state of mind.
[17:41] The first step to effective and long-term weight-loss is to address not just your eating but rather to address your mind and why you eat the way that you do.
Quotes:
Weight-loss is a journey.
People who successfully achieved weight-loss didn’t try to change everything all at once. They mastered one new skill then layered on another.
Read more about healthy habits from my book! Buy it here.
21. 7 Weight-Loss Myths That Could Be Holding You Back
24 Aug 2020
00:20:31
So just how do you lose weight?
Substitute diet soda for regular soda, eat low fat foods, just cut your carbs. These ideas are false and today we’re digging into 7 weight-loss myths that could be holding you back.
These myths are food and diet industry propaganda that make and keep us fat and sick. Could these myths be holding you back from achieving your health goals?
Join me in this episode as I discuss 7 weight-loss myths that could be holding you back from achieving your health goals and provide some clarity on your current frustrations for losing weight.
Here’s a sneak peek of what’s in this episode:
[2:15] Lies by the food industry combined with questionable government policies based on food industry lobbying are the major causes of our obesity and diabetes epidemics.
[2:25] Over 40% of Americans and 30% of Canadians are obese.
[3:10] Each person has a different set of hormones, metabolism, lifestyle factors, and other potential underlying health issues that could all play a role in how much weight he or she loses.
[3:36] Don’t expect to see immediate weight-loss results the second you start eating healthy or 1 week into your diet.
[4:12] Cutting out carbs altogether can actually make you gain weight because you’re missing out on filling fiber which has been proven to help you slim down.
[4:33] Carbohydrates are made up of carbon, hydrogen, and oxygen. Carbs are actually essential as they’re our main source of energy.
[4:51] The other thing about low-carbs is that this compels you to buy foods that have low-carb on the label. These foods that claim to be low-carb but are still high in fat and other damaging stuff that wrecks your health.
[5:06] Complex carbs like fresh fruit, sweet potatoes, quinoa, brown rice, beans, and lentils are what our body naturally craves because it is what our brain uses to function properly.
[5:25] Just avoid simple carbs and anything that’s white. So we’re talking about all the processed foods.
[6:19] Your thoughts lead to your feelings which lead to your actions.
[6:37] By telling yourself that you can’t or shouldn't eat a particular item, you can fall into a deprivation craving binging cycle followed by guilt.
[7:35] You should fear eliminating fat from your diet more than you should fear eating it. With that said, all fats are not created equal.
[8:06] Diets high in monounsaturated fats can help with weight-loss and may reduce risk factors for heart disease.
[8:59] Polyunsaturated fats sources include cold-water fatty fish such as salmon, tuna, sardines, and seeds.
[9:17] Salmon is one of the best foods for your brain and your waistline. It’s a great source of protein and there’s also a rich source of Omega-3 fat.
[10:10] We need fats for healthy cell membranes, to make hormones, and to regulate inflammation and metabolism.
[11:09] Diet pills are at best, ineffective, and at worst, harmful for your health.
[11:24] Weight-loss surgeries including gastric bypass or gastric sleeve can be incredibly successful but not everybody is a good candidate.
[11:47] Unless prescribed or recommended by your doctor, don’t rely on diet pills or weight-loss surgery to lose weight quickly.
[12:04] Changing your thoughts can actually change how your brain communicates with the rest of your body.
[12:44] The obesity research community is becoming increasingly aware that the artificial sweeteners used in diet soda, aspartame, and sucralose, for instance, lead to hard to control food urges later in the day.
[13:14] Try weaning yourself off by switching to sparkling water and flavoring with lemon, cucumber, and fresh herbs. You could even drink chilled green tea which is an effective fat burner.
[13:34] Among the overweight and obese adults study, those who drank diet soda ate more calories than those who consumed sweetened or regular soda.
[14:12] Diet sodas raise the risk of diabetes more than sugar-sweetened sodas.
[15:52] The body uses and stores calories differently depending on the nutrients each food is comprised of.
[16:20] Protein also has a high thermogenic effect compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digestion process and post-meal calorie burn spikes by as much as 35%.
[16:44] Getting too many of your calories from desserts can leave you hungry, fat, frustrated, and overweight.
[17:56] The composition of the food you eat is what matters.
[18:15] When it comes to health and fitness, motivation is nothing more than a word and it’s used both as an upper or as a downer.
[19:42] Those thoughts are always going to be there, it just comes down to how you manage them so that they don’t have power over you and wreck your weight-loss goals.
Quotes:
Seeing noticeable results could take time so just be patient with yourself.
“All calories are the same” is one of the biggest weight-loss myths or lies that we’ve been told.
The quality of your food matters more than quantity.
Have you ever tried to lose weight without having much success? It’s a common problem that a lot of people experience.
From stress and negative thoughts to trying fad diets in the market, we unknowingly make these mistakes that sabotage our weight loss goals. This may cause us to struggle and lose hope because we're not building sustainable habits that we can stick to.
So, in this episode, I will be tackling 4 weight loss tips every dieter needs to know. It’s going to be a jam-packed episode where I talk about the causes of failed weight loss attempts and the reasons behind it in the hopes that knowing these mistakes might help you in your weight loss journey.
Here’s a sneak peek of what’s in this episode:
[02:34] Most of us struggle with weight loss because of our mental chatter. Your thoughts drive your emotions and your emotions drive your behaviors. Your mind dictates your eating choices and your urge to overeat especially when you’re not hungry.
[02:48] Most people have developed a mindset that sabotages their weight loss efforts. An average person has about 60,000 thoughts per day and 80% of those thoughts are negative thoughts.
[03:25] When you attack yourself with negative self talk, it puts your body in a stress response which increases your cortisol and throws in your appetite which leads to weight gain.
[03:40] When you talk negatively to yourself, you’re changing your body chemistry which makes it tougher for you to lose weight.
[04:17] You have the power to heal your relationship with food so that you can help yourself lose weight. Your thoughts are a part of your illness and your wellness.
[05:22] Everyone looks for a quick fix to lose weight, not knowing that these could have long term effects on your health like slowing down your metabolism.
[05:50] Fad diets involve eliminating foods that contain necessary nutrients, minerals and phytochemicals that your body needs. Some diets even cut entire food groups.
[06:50] All these fad diets have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped the lost weight is usually regained quickly since none of the diets teach behavior modification which changes why or how you eat.
[07:14] Focusing on sustainable healthy habits is the missing link to losing weight and to make healthy eating easier.
[08:20] Inflammation occurs when your body activates your immune system to fight infection. It can also be caused by an unhealthy diet.
[09:03] Inflammation that often accompanies obesity may cause the body to rev up the immune system response to any infection such as COVID-19.
[10:10] Inflammation is at the root of most if not all diseases. If you’re struggling with your weight try adding in some anti-inflammatory foods to your diet like dark leafy greens.
[10:24] Another thing that causes inflammation is chronic stress. Cortisol is a primary stress hormone that suppresses your digestive and immune systems and places your body in a fight or flight mode. This makes you more susceptible to sickness and places your body in a dangerous alarm state. Cortisol can increase appetite and make you store more abdominal fat.
[11:05] Increased cortisol leads to chronic inflammation in your body; and stress is the cause of all inflammatory responses in our body. When we are stressed we increase inflammation and stress hormone production.
[12:02] It’s important to love yourself and your body as you are now. Respect and honor it for what it has gone through.
[13:48] Respect, love and appreciate your body right now so you can feel better about who you are.
[14:04] There is no division between what you think and how your body performs. If you want to speed up your body transformation, you need to understand the mind-body connection.
Quotes:
“Inflammation is at the root of most if not all diseases. So, if you’re struggling with your weight try adding in some anti-inflammatory foods.”
“When you kick yourself when you’re down with negative self talk you’re only placing greater stress on yourself and making it harder to lose weight.
“All these fad diets have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped the lost weight is usually regained quickly since none of diets teach behavior modification which changes why or how you eat.”
19. Challenging Mental Health Stigma in the Black Community with Martine Lopez
10 Aug 2020
00:28:21
Mental health issues shouldn’t be underestimated, feared, or ignored. No one should go through this battle alone. The Black Community has experienced stigma generation after generation. It’s present in the workplace, the community, and even in healthcare organizations.
Our guest this week is Martine Lopez who is a Mental Health Social Worker, Assistant Professor for Mental Health and Behavioral Sciences, and currently working in an inpatient mental health unit at a hospital in the greater Toronto area. She has over 17 years of experience in the field of mental health. She recently expanded her social work practice by starting her own education and training business called The Renewell.
We discuss how people of color experience stigma, where it started, and how it is still timely. We also talk about tips on how you can overcome that stigma to keep your mind at ease. These could benefit you and your family during these times when being connected is more important than ever.
Here’s a sneak peek of what’s in this episode:
[4:45] The root of mental health stigma among black people can be traced back to slavery days.
[6:00] There is a lack of cultural sensitivity by health care professionals. Black people feel marginalized and tend to rely on their families, community, and spiritual support instead of seeking medical treatments.
[7:44] It’s critical that workplaces and organizations are reminded that as black people. We are not a monolith. This does not mean that we do not experience collective grief, but our experiences vary.
[9:28] The Black Community has gone through trauma that no other community has experienced, so we need to create and develop a system with widespread access to mental health resources.
[11:00] There is still a perpetuation of misconceptions about mental health, and bringing that education and awareness to our community is the first step.
[11:48] Education can take place on a micro-level as well as a macro-level.
[12:13] We need to become more aware of our attitudes and beliefs towards the Black Community to reduce those implicit biases and those negative assumptions that we often go to.
[13:31] The world that we live in right now is very different from the world that we were raised in years and years ago. Children face a lot more pressure now these days than ever before.
[18:10] What I’ve been doing with my children specifically, is helping them to see things differently because the world is different, so we have to think of it differently, we have to perceive it in a different way.
[18:22] Something that is a concept that is rooted in mindfulness is the gratitude practice.
[18:49] Changing that perspective by kind of seeing the glass full rather than kind of half-empty, I find it helps build that resilience to stress.
[19:05] Something that has also been quite helpful for my children is sticking to a routine. Though their routine is different now than it was pre-COVID, we all thrive off of routines even adults as well.
[20:04] When we feed our minds healthy things, the output will be the same.
[20:30] Motivation comes from actualization.
[21:10] One thing that I think is a preventative measure that, as parents, we can instill in our children is limiting the amount of news intake.
[24:00] A part of meeting their emotional needs also means creating a safe place for them to express and share how they feel right now.
[25:45] Music is a great tool in terms of therapy.
[25:58] Music can also induce negative feelings depending on where you are.
EP 144: The Myth of January 1st: You Fail At Your New Year’s Goals Because Of This
18 Dec 2023
00:19:03
Today, I've got a special episode for you – one that challenges the norm, shakes up tradition, and invites you to rethink the way you approach your health goals.
AND it’s actually one of the reasons why many people fail with their new year's resolutions.
Get ready to shift your mindset, break free from the cycle of waiting, and embrace a proactive approach RIGHT NOW to your well-being.
18. COVD-19 and Obesity - How Much Does Obesity Affect Your Risk?
03 Aug 2020
00:23:15
MYB - Episode 18 How Much Does Obesity Affect Your Risk?
Obesity and COVID-19. Two risky conditions.
I’m hoping that this episode will not only help someone struggling with obesity but also make them realize how more serious and dangerous it is now with COVID-19 lurking around.
Obesity is the leading risk factor for critical care and hospitalization during this pandemic.
There are a lot of challenges to face when addressing obesity, but I’ll give you a clearer picture of what can help you physically and mentally, and eventually become successful in becoming healthier and having stronger immunity.
Here’s a sneak peek of what’s in this episode:
[1:26] Roughly 40% of US adults have obesity. People living with obesity are emerging as one of the groups most at risk of critical illness if they contract Covid-19.
[1:39] Obesity is a chronic medical condition that is already a well-documented risk factor for hypertension, type 2 diabetes, and certain cancers.
[1:58] Britain has one of the biggest obesity problems in Europe and now the largest death toll by cumulative numbers.
[2:33] Apart from seniors over 65 years of age, obesity is the leading risk factor hospitalization and need for critical care due to Covid-19.
[3:29] Our hormone that connects the body’s metabolism and immune response may explain why Covid-19 is so dangerous for people with obesity.
[3:49] The hormone leptin regulates appetite and metabolism. It also regulates the cells that fight infection.
[4:02] The more fat a person has, the more leptin circulates in their body.
[4:16] Elevated leptin levels hamper the body’s ability to fight off infections in the lungs and elsewhere. High leptin levels promote a low gray systemic inflammatory state.
[5:33] Inflammation is at the root of most if not all diseases.
[6:45] Cytokine molecules are part of a healthy immune system response except when the number of molecules soar.
[7:10] People with obesity hospitalized with Covid-19 are almost twice as likely to need a ventilator according to information gathered by 41 hospitals in the Southern United States.
[8:11] A person with obesity carries excess chest and abdominal fat. That extra weight puts pressure on their diaphragm, lungs, and chest cavity. This can lead to breathing problems and even lung damage.
[8:35] The respiratory system of a person with obesity is already working at a disadvantage before the added distress of a Covid-19 infection. With the infection, their blood levels could drop to near-fatal levels without them knowing.
[8:58] Those with severe or class three obesity which is defined as a BMI of 40 or higher are most at risk.
[9:44] Obesity is also linked with poor mental health.
[9:53] Anxiety and stress may contribute to further weight gain while in isolation at home.
[10:46] Another study was done by the University of Alberta that hints that the Covid-19 pandemic will increase obesity rates especially among those who have lost their job.
[11:38] As financial stress increases, the desire to eat also increases.
[11:50] Cortisol triggers the pumping of blood to the large muscles in preparation for a fight or flight response.
[12:45] People squirreled away food because they thought the environment was becoming harsher.
[14:27] Hyperpalatable foods are those that hit the sweet spot in your mouth and immediately tell your brain to have more even if you feel full.
[15:27] Inflammation in the body may lead to you being overweight.
[16:57] Impaired immune systems make an individual more susceptible to viral infections in general.
[18:50] It’s important to love your body as it is right now and respect and honor it for all that it has brought you to.
[19:37] When you attack yourself with negative self-talk, it puts your body in a stress response which increases your cortisol which leads to weight gain.
[20:08] There are 37 trillion in your body and your beliefs affect the functioning of these cells. Your thoughts trigger chemical messengers in your brain which in turn trigger your cells to take action.
17. The Black Woman And The Stigma Around Fitness with Kym Niles
27 Jul 2020
01:12:43
People tend to limit themselves because of social norms or because they don’t think they are capable of doing something. A lot of people are used to being perceived in a certain way that hinders self-improvement.
It doesn’t matter what other people think, what matters is how you see yourself and how you can become a better person, inside and out. Listen in to Kym Niles and she’ll tackle why black women face barriers in working out. She’ll give tips on how you can change your mindset from being content with who you are now to achieving more in becoming the best version of yourself, in mind and body.
Begin with the end in mind.
Kym Niles is a vivacious leader, magnetic mentor and a Fitness Expert as seen on City TV News, Cp24, CTV News, Breakfast Television, and Women's Health Magazine to name a few. Kym takes a holistic approach that connects your mind and body resulting in a wholesome outcome.
She has been recognized with several leadership awards and was most recently featured on Citytv's Breakfast Television after being selected as a "BT Hero" for her work with youth.
16. Black Health Matters Too: Racism in the Food System
20 Jul 2020
00:35:08
Leticia Deawuo is a community resident of the Jane-Finch Community and the Director of the Black Creek Community Farm. In 1996, she moved from Ghana to Canada to join her family. Leticia has been active as both a dedicated volunteer and as a worker. She is a mother of two children and a part-time instructor at George Brown College.
This episode is an eye-opener for everyone. We hope it raises awareness on how food inequality is an issue among people of color and how low income affects their necessities, especially during the pandemic. Leticia Deawuo will also share the challenges present in her community, Jane-Finch, that may be similar to other neighborhoods, as well as providing ways where you can help address these concerns.
[6:12] The fact that it has been black and brown dominantly women who have been feeding our communities for centuries. I think there's a way that corporations have kind of removed us from that, so we think our food just comes from the grocery store, and the farmer removed, so we don't have to think about who's growing the food that we eat.
[7:01] Our community was paying about 7% more for fresh producing food and milk in comparison to other neighborhoods across the city.
[7:58] Where you live, and the type of income you have has a direct impact on your health and your overall well-being.
[9:04] If you are a single parent and you are struggling to make ends meet, and you have to choose between your rent and food, you're going to go with the food that will have a longer shelf life which is most likely not healthy for you, but that is what's going to feed your family and keep them fed for the long-term.
[9:57] The term I like to use is “food apartheid.” “Food desert” makes it seem like it's a natural occurrence. It's no one's fault. No one has any role to play. It has nothing to do with systemic racism or has nothing to do with the way that governments design our neighborhoods.
[13:58] We can not talk about food without talking about housing and gentrification.
[14:31] If people don't have the income, how can they afford the food?
[14:55] Our whole system relies on the backs of black and brown bodies, but it's like the food we're farming is the same food that you can't even afford to eat.
[15:33] It's not a matter of let's have more food banks and give more food banks to people, we have to look at those deep colonial, patriarchal, capitalist systems for us to be able to address food insecurity.
[21:00] FoodShare mandates and is really around for justice. We are a grassroots community-led organization, and we didn't want to work with any other organizations, especially in Toronto, that didn't have a mandate like us. FoodShare has a leadership that is also black-led, so that was very important for us in terms of the work we're doing.
[24:51] There's so much you learn as well about your own culture but also about other people's culture, and you learn that food brings everybody together.
[26:03] Kids are really smart, and they're fast learners. They learn, and this is a learning that will stay with them for the long term versus if I sat them down and said this is why we should care for the environment, and this is why it's important. But because you engage them in the growing of food, they're able to pick it up, but also the impact stays with them much longer.
[28:28] I think that there are other resources and I think you don't need to go to shops and buy expensive bins and things. It's just finding all the things, certain things that you have at home, things that you've been throwing out that you could use to grow certain things.
[30:34] If there is an organization in your neighborhood, if their focus is around pay equity and their focus is around job security that's also doing food justice work, I think that's something you should definitely get involved in.
[31:53] If you see harm being done, if you see an injustice, speak up. And to speak up against it is very important and I think it's something all of us can do in our everyday lives.
[32:53] Reading a book after a very long day, that helps me to sort of remove myself for a little bit from the world and from everything that's happening on social media.