Health + Wellness | August 19
- Tinessa Johnsrud, HHP, CHNC, CWC
- Aug 18, 2024
- 7 min read
+COOK+
Coming up September 10 is a 9-Part Cooking series on Medicinal Food called “Healing Kitchen: Let Food Be Thy Medicine” hosted by the Sacred Science. You will hear “a new perspective on holistic wellness” from herbalists, farmers, nutritionists, doctors and farm-to-table chefs. This culinary series will be “inspiring and transformative” as you learn to use “nature’s own pantry” to “address some of the most critical health concerns of our times.” This “collective wisdom” comes from “countless generations of our ancestors.” They will release a new episode every night until September 18th.
Sign up now for a limited time FREE viewing. There is no purchase necessary but they do give you the opportunity to purchase the series for lifetime access and become a VIP.
Episode 1: The Forgotten Secrets of Food
Episode 2: A Happy Gut: Recipe For Nourishing Your Inner Ecosystem
Episode 3: Cooking of Immunity: strengthening Defenses with Flavorful Fare
Episode 4: Cognitive Cuisine: Brain-Boosting Dice from Antiquity
Episode 5: Heart-Smart Menus: Time Tested Recipe for Cardiovascular Care
Episode 6: Zest & Zen: Formulas for Better Sleep & Boundless Energy
Episode 7: Food Fighters: Crafting Anti-Cancer Meals
Episode 8: Beauty in a Bowl: Recipe for Skin & Hair Health
Episode 9: Spice of Life: Healing Hormone & Enhancing Intimacy
Presenters
Herbalists, Chefs, Nutritionists & Doctors in the “Healing Kitchen:”
Marysia Miernowska
Brigitte Mars
Tirana Low Dog
Alan Chang
April Punsalan
Regina Kankinza
Jacqui Wilkins
Justin Booker
Kat McKinnon
Mindy Green
Mean Julapalli
Mitten Lowe
Hannah Weber
Mark Derespinis
Ashley Koff
Maria Kelly
Michael Diaz De Leon
Michael Heim
Tara Lanich-Labrie
Emily Ruff
Wibi Ashley
Ella Murphy
Katie Hess
Nazdira Cuevas
Shane Schoolman
Don’t forget to sign up to receive reminders and freebies leading up to the airing on September 10th.
+ANTICIPATE+
When we have uncertainty in our future, or just a future event we have anticipatory anxiety, or excess worry. It’s helpful to have healthy distractions. It is usually a scheduled event like a new job, or going back to school, but it could be an interview, performance, presentation or social event. Anticipatory anxiety could also happen from anticipating a potential future occurrence like a natural disaster or death of a loved one.
Symptoms of this kind of anxiety is the same as kinds of anxiety it can include:
Anticipatory anxiety is a “normal human process and a reaction to stress.” However, it can become a problem if the excessive fears and worry impact your well being and functioning. If it is a problem seeking the assistance of a doctor or mental health specialist is necessary so they can diagnose and treat you for the anxiety.
Coping Tips that address your basic needs with self care can help reduce fear and help you manage the uncertainty.
Reduce stress
Eat a balanced diet
Limit caffeine, sugar and alcohol
Exercise regularly
Get enough sleep
Practice deep breathing exercises
Meditation
Guided imagery
Grounding techniques
Journaling
Address negative thoughts
Self compassion
Take charge in situations
3-3-3 Rule
Notice three things you can see around you
Identify three sounds you can hear
Move three parts of your body
Repeat this process until you feel calm and composed.
+START+
Summer is ending and many of us have kids going back to school. Or we are attending school ourselves. It’s a great time to start healthy habits and routines.
Habits for Maintaining a Healthy Lifestyle and Body
Plan your meals
Drink plenty of water
Take an exercise break
Go Offline
Learn something new
Stay sober
Take a multivitamin
Eat more fiber
Avoid sugar
Take an morning or evening walk
Eat more veggies
…….
It’s easier to be successful with a habit if you just pick 1 or 2 and practice it everyday for several days before adding another healthy habit.
I challenge you to pick one from the list and try to focus on it each day for a week. Keep track of how you feel, and what obstacles you may have had, to keep that a daily habit. Let me know how it goes!
Read this article about Habit Stacking. Habit stacking is “a practice of building new habits onto existing rituals to make meaningful changes in your day-to-day lifestyle.” It is an effective and recommended way to add habits into your daily routine.
One Routine + Multiple Habits = Habit Stacking
If you’re extra interested check out this book by S.J. Scott called Habit Stacking: 97 Small Life Change That Take 5 minutes or Less.
+BEFRIEND+
According to a study that is “the largest and most comprehensive study done to date” in the Epidemiology and Psychiatric Sciences journal “friendships in older adults were associated with some instances of better physical health and health behaviors, as well as better mental health.”
They analyzed 13,000 adults, over the age 50, with surveys about 35 different health and psychological outcomes, and how they were linked with the quality of respondents’ friendships.
Having good friends were associated with positive health behaviors and benefits.
9% increase in likelihood to exercise
17% reduced risk of depression
19% lower likelihood of having a stroke
The World Health Organization has linked social isolation with higher risks of stroke, anxiety, dementia, depression and suicide.
So how do we seek out quality friendship and guenine connections?
Seek out
like minded people
similar backgrounds and view points
And where do we find those people?
Family
Work
Church
School
Restaurants
Grocery Store
Library
But then what?
Start a conversation
Give a compliment
Invite them to an activity
Don’t forget to nurture your new friendship
Don’t fear rejection
Get out of your comfort zone
Consistent communication
Be shameless
+REST+
Traditionally a day of rest is associated with religious reasons. It is a day of the week when people are not supposed to work. It has been known to be a day of rest or worship. Practicing a day of rest can help people resist the pressures of a “stressed out culture.” It can be a day of rejuvenation, and a day to enjoy low stress activities like reading, gardening, listening to music and playing games.
Your body needs rest days. Rest days help you lower your cortisol and adrenaline levels. It’s a day to stop our endless striving for productivity and achievement, and be okay with it. It helps us realign our whole life. It gives our body and minds a chance to repair and recover.
Physical Rest
Mental Rest
Sensory Rest
Creative Rest
Emotional Rest
Social Rest
Spiritual Rest
Whether it is for religious, spiritual reasons or not, a day of rest every 7-10 day is essential. Take a day to rest, worship, renew, or just take a break from your regular routines.
+AVOID+
“Stay to the outside of a grocery store.” Have you heard this saying? It’s actually true. When I visualize a grocery store I see aisles of processed food.
A new study has consolidated 14 studies published in the last three years consisting of 10 million people concluding evidence between ultra processed food and health outcomes like diabetes, anxiety, cancer and early death. In conclusion the highly processed foods were linked to a higher risk of 32 of the 45 adverse health outcomes.
- 53% more likely to suffer from anxiety and/or depression
- 50% more likely to die from a cardiovascular disease
- 12% more likely to have Type 2 diabetes
Also it was noted that these ultra processed foods may be harmful to “most if not all body systems.”
Sadly ultra processed foods make up almost half of Americans’ diets. The ultra processed foods are high in calories, fat, salt, sugar and low in nutrients and fiber.
Examples: sweetened breakfast cereals, salty snack foods, soda and store bought baked goods.
What is an ultra processed food?
Packaged breads, most breakfast cereals, bars, flavored yogurts, ice cream, chocolate, candies, cookies, pastries, cakes, margarine, frozen pizza, sausages, hotdogs, chicken nuggets, most sugary drinks, instant soups, sauces, noodles, etc.
What is a processed food?
Salted nuts; cured meats or fish; canned or bottled fish, vegetables, beans, or
fruit; unpackaged cheeses or breads (from a bakery), etc.
What is a processed culinary ingredient?
Sugar, honey, maple syrup, butter, lard, vegetable oils, salt, etc.
What is an unprocessed or minimally processed food?
Fresh fruits and vegetables, beans, nuts, seeds, eggs, juice, meat, poultry, seafood, grains (whole or refined), pasta, yogurt, milk, tea, coffee, etc.
Food contributes to your well-being. Choose whole foods instead of processed foods. Eat a variety of vegetables, eat the rainbow each day. Use lots of herbs and spices, they are full of nutrients. Drink half your weight in ounces of water everyday. Only use natural sweeteners. Choose unrefined fats and oils. Eat whole grains instead of lower quality, hard to digest, processed grains. Make your own vegetable and bone broth. (Source: Foods That Love Your Body by Louise Hay, Ahlea Khadro and Heather Dane)
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****
****Always consult a healthcare professional such as your primary care physician before starting any supplement. ****
****If you suspect you have a medical problem or disease, please consult your physician for diagnosis and treatment.****
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The information provided through any information provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud is not intended to substitute for consultations with your doctor nor medical advice specific to your health condition
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