Wellness While Walking

Are there investments we can make in our health now, especially for those of us who will spend more time indoors soon? We talk about how words – our own and others' – can affect us, and how we have to be careful not to let them diminish us. Don't even ask what Marcia Brady has to do with it -- "JUST" listen in! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Wellness Tools Propane Patio Heater Instant Pot – Slow Cooker, Pressure Cooker, Plus! Yoga Mat Mini-Trampoline Massage Ball Tools Other Resources Mixing Up Midlife – Intuition Episode Just Busters – Female Podcast Editors Adam J Lewis Academy The Obstacle Is the Way, Ryan Holiday Notorious RBG, Irin Carmon Thanks for listening to Wellness While Walking, a walking podcast. DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Need a snack to get you to stave off hunger until the next meal? What are the right times to snack, and what's a healthy snack if we're partaking? We'll talk specific snack ideas and recipes. We won't bite off more than we can chew, but we'll also talk about Dr. Rangan Chatterjee's latest book, Feel Better in 5, where he talks about "snacks" for body, mind and heart. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Resources: Feel Better in 5, Dr. Rangan Chatterjee (Wellness While Walking Book of the Month, September 2020) Wellness While Walking, Ep. 32: Dr. Boham talked about functional medicine Snacking: Flackers flax seed crackers Mary's Gone Crackers seed crackers Trader Joe's Gluten Free Norwegian Crispbread Recipe: Homemade Tahini Dip Recipe: Homemade Peanut Sauce Recipe: Homemade Creamy Herb Dressing - modify as desired! Recipe: Avocado-Sriracha Mash Cracker Topping Inspiration Thanks for listening to Wellness While Walking, a walking podcast. DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We break Dr. Elizabeth Boham's wisdom into possible next small steps! Not sure about how to attack the inflammation that brings on disease or makes a fight with Covid more challenging? Listen in for doable next steps! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) One-Minute Gratitude Journal, Brenda Nathan Show Summary: Functional Medicine – getting at root causes of disease and not just treating symptoms Inflammation - the root cause or at least accelerants of many disease processes At a low level, it might not be noticeable but over many years, it becomes harder to ignore It accelerates the aging process, and is implicated in the development of many diseases – things like cardiovascular disease, dementia, neurological diseases, etc Dr. Boham: balance our immune systems How do we know if we have this chronic inflammation? C-reactive protein, which we want to be less than 1 Also sed-rate (ESR), and both of these can potentially be done at our next physical or whenever we're having a blood test But they're not perfect and so inflammation might also be noticed by being mindful of symptoms Many potential symptoms as listed in the episode, but one more indicator of chronic inflammation is the waist to hip ratio – How to measure it Article about belly fat and COVID - Washington Post Dr Boham prefers to start a counterattack using food NOTE: Check with your doctor before making any changes to your health regimen or lifestyle Monitor how our bodies feel after eating to see if we can notice inflammation; keep track and share with practitioner Bloating, brain fog, and joint pain are common signs Per Dr. Boham, our plates should be comprised of ½ non- starchy vegetables (eat the rainbow!), and then the other half should be comprised by a serving of protein, and then some starchy vegetables, fruit or whole grains as desired Starchy/non-starchy vegetables article If the protein source isn't high in fat, be sure to add healthy fat like extra virgin olive oil or avocado to the plate Balance your blood sugar so in every meal Have protein, fat and fiber at each meal A baby step toward reducing our reliance on ultra-processed foods might be that we commit to spending a little more time looking at the labels of what we're buying in the grocery store Look for few and commonly known/purchased ingredients Look for lower sugar amounts NOTE: the food industry regularly splits sugar up under several different names, so it's best to look at total sugar, including added and naturally occurring The WHO recommends women eat fewer than 25g sugar per daConsider ditching the sugary drinks Doing this can quickly have a tremendous impact on health measures Consider adding in more gratitude (see link to journal) Carolyn's addition: celebrate any and all steps!!! DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

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

In this brief episode, I duck in for a quick hello - to perhaps kick off a walk (PRE AMBLE!) or other activity, or just to say hey! I mention two podcasts on which I was a guest recently, and we briefly introduced a practice of finding and using our strengths. And I give a quick walking wave to some listeners. Will be back next week for Episode 34, a full-length one! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] A hearty walking wave to listeners Liz, Lisa, George, Dana, and Hailey! RESOURCES AND SOURCES (some links may be affiliate links) Women Who Sarcast -- Talking With Kathy About the Latest Wacky Wellness Trends Mixing Up Midlife -- Terri and I Break Down Intermittent Fasting With a Midlife Perspective

Dr. Elizabeth Boham joins us again in a continuation from last week, to talk about the need to bring nutrition into medicine, the exercise/movement distinction, eating real food, the role gratitude and stress reduction can have in fighting disease, and her own health journey, which included beating back breast cancer while in medical school. We talk a bit more about functional medicine, and I relate my own relationship with that approach. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Our Conversation with Dr. Elizabeth Boham, Part 2 Dr. Boham is a physician practicing functional medicine at the Ultrawellness Center in Lenox, Massachusetts. At the time of this recording – August, 2020 -- even initial visits can be done virtually! Ultrawellness Center, Lenox, MA DrBoham.com Dr. Boham's DVD on Breast Wellness: Tools to Prevent and Heal From Breast Cancer Dr. Boham's Free e-Book on Breast Wellness and Cancer Prevention Facebook: Elizabeth Boham, MD Instagram: Elizabeth Boham, MD Twitter: @DrBoham The Blood Sugar Solution 10 Day Detox Diet, Dr. Mark Hyman The Elimination Diet: Discover the Foods That Are Making You Feel Sick and Tired - and Feel Better Fast, Alissa Segersten, Tom Malterre. Measuring Waist to Hip Ratio to Test for Inflammation Soft Measuring Tape for Body Abdominal Fat and What to Do About It, health.harvard.edu Phytonutrients Checklist (eat the rainbow!) C-Reactive Protein Test (CRP), healthline.com Podcasts to Listen To While Wellness While Walking Takes A Week Off! Mixing Up Midlife - I was a guest recently, to talk about Intermittent Fasting; it's a fast-paced, fun show with a unique ability to make you think without being heavy! Spark Joy - All about the KonMari method of "tidying up"! Dr. Elizabeth Boham -- Other podcasts she's been on Women Who Sarcast -- From adult coloring books to passion vs. purpose, Kathy takes on a range of topics with a hint of sarcasm Angus Eye Tea -- Say it quickly, and you'll get a sense of what this podcast about, except that Elaine is so funny, it's definitely what it subtitle says: A Comedy Mental Health Podcast edu-me -- Punam bridges the gap between parents and teachers, and it's especially timely as we navigate an unprecedented back-to-school season Last, but not least, Fabled -- Treat yourself to Vanessa telling "cozy, creepy lore and mysteries!" A mix of fact and fiction, each episode is a work of art! DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Inflammation is at the root of many of our most feared diseases. Today, with guest Dr. Elizabeth Boham, we talk about the small steps we can take to reduce inflammation so that we reduce our risk of developing age-related chronic disease, and so we're at our optimal health to best deal with anything life has to throw us. You'll leave today's episode wanting more! Connect with Dr. Boham in the ways listed in the show notes, and then come back here next week for Part II of our conversation! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Dr. Boham is a physician practicing functional medicine at the Ultrawellness Center in Lenox, Massachusetts. At the time of this recording – August, 2020 -- even initial visits can be done virtually! Ultrawellness Center - Dr. Elizabeth Boham, Lenox, MA DrBoham.com Dr. Boham's DVD on Breast Wellness: Tools to Prevent and Heal From Breast Cancer Dr. Boham's Free e-Book on Breast Wellness and Cancer Prevention Facebook: Elizabeth Boham, MD Instagram: Elizabeth Boham, MD Twitter: @DrBoham 4 Ways to Make Evidence-Based Practice the Norm in Health Care, hbr.org DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Improved nutrition, more mindful eating, increased satiety and possible reduction in rates of dementia are all possible outcomes of…. chewing our food more? Dive in for more on this simple tweak! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Chewing! Re-evaluation of the Mechanisms of Dietary Fibre and Implications for Macronutirent Bioaccessibility, Digestion and Postprandial Metabolism, ncbi.nlm.nih.gov Plant Cell Walls: Impact on Nutrient Bioaccessibility and Digestibility, mdpi.com What Is the Mayr Diet? Rebel Wilson's 'Year of Health" Regimen, Explained, today.com What Is the Mayr Method Diet Rebel Wilson is Using to Lose Weight? womenshealthmag.com An Overachieving Underchewer, foodandwine.com Chew Your Food 32 Times: Where Did This Advice Come From? culinarylore.com Chewing Maintains Hippocampus-Dependent Cognitive Function, ncbi.nlm.nih.gov Chewing Your Food: Is 32 Really the Magic Number? healthline.com Chewing Almonds May Boost Satiety, nutraingredients.com The Structure and Function of the Digestive System, clevelandclinic.org Digestion 101: The Importance of Chewing Well, shdc.com.au Horace Fletcher, wikipedia.com Toxins – Obesogenic Effects Environmental Working Group – Dirty Dozen and Clean Fifteen Metabolism Disrupting Chemicals and Metabolic Disorders, ncbi.nlm.nih.gov The Endocrine System and Glands of the Human Body, webmd.com DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

What can we borrow from one of the best-known diet and weight loss programs in the world, Weight Watchers® (now WW), even if we aren't interested in dieting? And then we'll do some listener and reviewer shout-outs and talk about our upcoming greens challenge! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] Sending a walking wave to NH Walker, Jill, and Mary! RESOURCES AND SOURCES (some links may be affiliate links) Tidbits Guest Appearance on Hate to Weight Podcast Friend Power, Stephanie Scheller GAPS Protocol Environmental Working Group – Dirty Dozen and Clean Fifteen Okinawans' Custom of Sitting on the Floor – Blue Zones Greens. Leafy Greens. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls Dr. Terry Wahls' TED Talk: MInding Your Mitochondria The Nine Cups of the Wahls Protocol, the-healing-warrior.com Wahls Veggie Protocol Q and A, phoenixhelix.com Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com Mood-Boosting Foods, culinarynutrition.com The Healthiest Leafy Green Vegetables, healthline.com Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov King of Greens: Spinach vs. Kale, foodtrainers.com That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com Wolfgang Puck's Brunch Pizza recipe Jamaican Callaloo recipe (just one variation of many!) Green smoothie recipes Kale Chipe recipe Gluten Free Bean Pasta DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Weight loss, mindset shifts, fasting and knowing herself (AND working with a coach!) were all part of Emily's journey, and we wrap up our discussion of it today. And we focus on greens -- leafy greens (said like, "Bond. James Bond" for effect!) LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] A walking wave to Mary, Marybeth and Julia! RESOURCES AND SOURCES (some links may be affiliate links) Greens. Leafy Greens. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls Dr. Terry Wahls' TED Talk: MInding Your Mitochondria The Nine Cups of the Wahls Protocol, the-healing-warrior.com Wahls Veggie Protocol Q and A, phoenixhelix.com Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com Mood-Boosting Foods, culinarynutrition.com The Healthiest Leafy Green Vegetables, healthline.com Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov King of Greens: Spinach vs. Kale, foodtrainers.com That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com Wolfgang Puck's Brunch Pizza recipe Jamaican Callaloo recipe (just one variation of many!) Green smoothie recipes Kale Chipe recipe Gluten Free Bean Pasta Emily Prokop's Wellness Journey Wellness While Walking, Episode 28: Emily's Journey: Intermittent Fasting, Yoga, Mindset and More Delay Don't Deny, Gin Stephens Faster Than Normal, Peter Shankman The Artist's Way, Julia Cameron (instruction for "Morning Pages") The Artist's Way Morning Pages Journal, Julia Cameron The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We're talking weight loss, wellness and mindset today as we listen to guest Emily Prokop talk about her health journey! I'm sure you're going to appreciate that she shared details of her action steps and mindset, all wrapped up in a bow that is her intelligence and sense of humor! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Emily Peck Prokop Hate to Weight podcast Hate to Weight Facebook group The Story Behind podcast The Story Behind book (audiobook coming soon!) A Place to Practice Instagram Other Resources Delay Don't Deny, Gin Stephens Faster Than Normal, Peter Shankman The Artist's Way, Julia Cameron (instruction for "Morning Pages") The Artist's Way Morning Pages Journal, Julia Cameron The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung. DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for your support of Wellness While Walking! LEAVING A REVIEW IN APPLE PODCASTS Leaving a podcast review on Apple Podcasts App on iOS device On your iOS mobile device, launch Apple's Podcast app If you subscribe to Wellness While Walking, find it in your Library tab at the bottom If you don't, skip to the next section Open it up and scroll down to where you see Ratings and Reviews Click the number of stars (hopefully, 5!) to leave the Rating Scroll down another little bit, and click on Write a Review Then, write away, and submit! If you don't subscribe yet, tap the Search tab in the lower right corner of the screen Enter the name Wellness While Walking Tap on the show's cover art Hit subscribe if you would like! That will allow each new show to load automatically, and it's FREE If not, scroll down to Ratings and Reviews and follow the instructions above Leaving a podcast review from your computer Open iTunes app on your computer Open drop down menu on top left and select Podcasts Use search bar on top right and type in Wellness While Walking Click on the logo for the podcast The Details tab will be highlighted Just to the right of it, you'll spot the Ratings and Reviews button Click that to leave a Rating (5 stars? :)) and click below it to Write a Review, and submit SHARE WELLNESS WHILE WALKING WITH A FRIEND Thanks for considering sharing Wellness While Walking with a friend! Even before I started a podcast, I regularly helped friends subscribe to shows of interest. It's a nice (and free) gift to give someone! ***Thank you so much!*** Your support in this way helps keep the show in production! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Environmental Toxins 10 Harmful Chemicals to Avoid, parents.com The Devil We Know (documentary on Teflon) Should You Stick With Teflon, berkeleywellness.com FDA Confirms Toxic Nonstick Cookware Chemicals Are Contaminating Our Food and Water Supply, cookinglight.com Roundup (herbicide), wikipedia.com Roundup Maker to Pay $10 Billion to Settle Cancer Suits, nyt.com Johnson & Johnson Sued Over Baby Powder by New Mexico, nyt.com Bayer to Pay Up to $10.9 Billion to Settle Lawsuits Linked to Claims Weed Killer Roundup Causes Cancer, time.com How Toxic Chemicals Contribute to COVID-19 Deaths, ehn.org Health Risk Exposure of Bisphenol A (BPA), pubmed.ncbi.nlm.nih.gov Educational Materials – Mount Sinai Children's Environmental Health Center Targeted Marketing, unconnruddcenter.org The Smart Human website - guidelines to reduce toxins The Environmental Working Group website toxin database by product The Bizarre Way The US Regulate Chemicals - Letting Them on The Market First and Then Maybe Studying Them, washingtonpost.com Cosmetic Safety in the US Trails More Than 50 Nations, ewg.org Environmental Exposures and Cancer: Using the Precautionary Principle, ncbi.nlm.nih.gov Contraceptive Sponge Makes a Return to Pharmacy Shelves, nyt.com The Retro Stain Remover I Use on Everything, nymag.com Environmental Working Group Analysis of Lestoil, ewg.org BPA Everyday Toxics Guide, theguardian.co, The Smart Human website, thesmarthuman.com Obesogens: 5 Chemicals That Are Making You Fat, healthline.com Can Being Toxic Make Me Fat, drhyman.com DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Is 10,000 steps the end-all/be-all? We'll check that out, plus we'll talk about some big news in the health world that happened this week, and what you can do about staying on your health journey! Oh, and listener shout-outs-aplenty! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) 10,000 Steps 10,000 Steps a Day is a Myth. The Number to Stay Healthy is Far Lower, wsj.com 10000 Steps a Day – or fewer? health.harvard.edu What 10,000 Steps Will Really Get You, theatlantic.com Which Countries Walk the Most and the Least, cbsnews.com 10,000 Steps: Myth or Fact? mcgill.ca US Physical Activity Guidelines, 2nd ed., health.gov Live Healthier Longer podcast, Ep. 73. Environmental Toxins The Devil We Know (documentary on Teflon) Should You Stick With Teflon, berkeleywellness.com FDA Confirms Toxic Nonstick Cookware Chemicals Are Contaminating Our Food and Water Supply, cookinglight.com Roundup (herbicide), wikipedia.com Roundup Maker to Pay $10 Billion to Settle Cancer Suits, nyt.com Johnson & Johnson Sued Over Baby Powder by New Mexico, nyt.com Bayer to Pay Up to $10.9 Billion to Settle Lawsuits Linked to Claims Weed Killer Roundup Causes Cancer, time.com How Toxic Chemicals Contribute to COVID-19 Deaths, ehn.org Health Risk Exposure of Bisphenol A (BPA), pubmed.ncbi.nlm.nih.gov Educational Materials – Mount Sinai Children's Environmental Health Center Targeted Marketing, unconnruddcenter.org The Smart Human website - guidelines to reduce toxins The Environmental Working Group website toxin database by product DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Like walking, dancing is another inborn aspect of our humanness, and offers a nice complement to walking – even if it's just bopping around the house! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) All About Dance The Joy of Movement, Kelly McGonigal Beyonce – baby dancing video Newborn Infants Detect the Beat in Music, pubmed.ncbi.nlm.nih.gov Did Humans Evolve to Dance? psychologytoday.com The Time to Dance is Now: How Dancing Can Help Us Navigate the Challenges of COVID-19, psychologytoday.com Why Dance is Just as Important as Math in School, Sir Ken Robinson, ideas.ted.com Peter Lovatt TED Talk: Dance, Thinking, Hormones Peter Lovatt TED Talk II Dancing and the Brain, neuro.hms.harvard.edu Dance Health Benefits, betterhealth.vic.gov.au Dancing as a Workout, webmd.com Cognitive Benefits of Social Dancing and Walking in Old Age, frontiersin.org Why Dancing Feels So Good, telegraph.co.uk Katy Bowman's Nutritious Movement blog, nutritiousmovement.com A Moment in the Life of a Dance Psychologist, psychologytoday.com Dance Programs - See a Doctor Before Beginning Any Exercise Program Online Dance Classes are Booming: 8 Places to Keep You Moving Through Quarantine, latimes.com Dancing on YouTube The Fitness Marshall Official Boss Fam Debbie Allen Dance Academy Dance for Parkinsons, danceforparkinsons.org DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Let's use the principles behind a varied diet for good, and avoid the downsides. Also, why do we have a tendency to gloss over our wins and progress? Let's turn THAT ship around! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) MY FAVORITE WELLNESS TOOL: The One-Minute Gratitude Journal, Brenda Nathan VARIETY: THE GOOD, THE BAD AND THE BROKEN A Diverse Diet May Not Be The Healthiest One, heart.org 7 Ways Variety Can Help Make Healthy Eating Easier, karencollinsnutrition.com A Big Fat Crisis: The Hidden Forces Behind the Obesity Epidemic --and How We Can End It, Deborah Cohen CELEBRATING, SAVORING AND SHARING WINS, BIG AND SMALL These 8 Simple Rules of Leadership From Jack Welch Are More Important Now Than Ever Before, inc.com What is the Negativity Bias, and How Can It Be Overcome? positivepsychology.com Creating Your Best Life, Caroline Adams Miller WALKING/GRATITUDE How to Walk, Thich Nhat Hanh DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

There are so many benefits of walking – we talk about a few, and the idea of intermittent walking! Then we travel to Japan to learn about how the wellness practices there might help us all! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) Walking Intermittent Walking, but Not Standing, Improves Postprandial Insulin and Glucose Relative to Sustained Sitting, pubmed.ncbi.nlm.gov Try This 15 Minute After-Dinner Ritual That Helps Italians Lose Weight, prevention.com Harvard Health Walking for Health book, health.harvard.edu Japan Global Wellness Summit trends, 2020 report Forest Bathing: How Microdosing on Nature Can Help With Stress, theatlantic.com Researches Ponder Why Covid Appears More Deadly in the US and Europe Than in Asia, washingtonpost.com Japan Suicides Fall Sharply as Covid 19 Lockdown Causes Shift in Stress Factors, theguardian.com (while the Japanese are extremely healthy, they are plagued by high stress and a typically high rate of suicides) Japan's Virus Success Has Puzzled the World. Is its Luck Running Out?, nyt.com https://www.forbes.com/sites/chrismyers/2018/02/23/how-to-find-your-ikigai-and-transform-your-outlook-on-life-and-business/#762b98b92ed4 How to Find Your Ikigai and Transform Your Outlook on Life and Business, forbes.com Covid-19 Did not Change Much in Japan's Daily Life, aa.com.tr Did Japan Just Beat the Virus Without Lockdowns or Mass Testing? latimes.com Did Japan Just Beat the Virus Without Lockdowns or Mass Testing? time.com Ken Shimura, Famed Japanese Comedian, Dead at 70 After Contracting Coronavirus, cnn.com Passengers Finally Begin to Leave Coronavirus-Hit Cruise Ship in Japan, nbcnews.com Japan Sees Silver Lining to Coronavirus as Flu Cases Drop, wsj.com Japan Has the Highest Life Expectancy of Any Major Country, nbcnews.com The Right Outlook: How Finding Your Purpose Can Improve Your Life, bluezones.com Okinawa's Longevity Lesson, bluezones.com Huge Study Confirms Purpose and Meaning Add Years to Live, bluezones.com Old Calgon advertisement DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We are taking a break this week to listen to other voices and reflect at this historic time. Please reach out: Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES Racism This database has a wealth of sources to consult for more information and enlightenment regarding racism and racial injustice in the US. Please let me know if you have trouble accessing it. Health Disparities Op-Ed: It's Not Obesity, It's Slavery, nyt.com Black and Asians more likely to die of COVID in England, cbsnews.com DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We take insights and tips from the productivity world to help us on our health journeys. Plus, a Wellness While Walking community is in the works! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) "Celebrating Moms: Our First Teachers (Part 2 of 3)," May, 19, 2020, edu-me podcast by Punam Saxena. OmniFocus task manager You Are Not So Smart, David McRaney DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Productivity just to fit more stuff into our brimming days? Nope. Productivity for a purpose? Sign us up! *** MAY MONDAYS PHOTO CHALLENGE *** Share photos from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) The Productive Woman podcast The Productive Woman website The Productive Woman Mastermind (small group) Info The Productive Woman Facebook page OmniFocus task manager DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We take on a tough issue today, but we also discuss how we can take some steps to improve the situation. *** MAY MONDAYS PHOTO CHALLENGE *** Share a photo from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) COVID-19 NEWS "The Link Between Coronvirus Deaths and Those French Fries," bostonglobe.com "Overweight people at greater risk from coronavirus, heightened by COVID-19 links to respiratory illness" abc.net.au "How Diet is Driving Covid 19 Outcomes With Dr. Aseem Malhotra," Dr. Mark Hyman, Doctor's Farmacy Podcast, April 24, 2020. "Obesity New Risk Factors for Young Covid Patients," webmd.com "Obesity and Impaired Metabolic Health in Patients With COVID-19," nature.com "This is Why People With Obesity Are More Likely to Die From Coronavirus," weforum.org "Is Adipose Tissue a Reservoir for Viral Spread, Immune Activation and Cytokine Amplification in COVID-19," Obesity Journal, wiley.com INFLAMMATION, THE MEDITERRANEAN DIET, AND MORE "Chronic Inflammation," ncbi.nlm.nih.gov "Doctors Fear Obesity Diagnosis Will Embarrass Patients," washingtontimes.com "Why Do Obese Patients Get Worse Care? Many Doctors Don't See Past the Fat," nyt.com "Obesity Could Shift Severe COVID-19 Disease to Younger Ages," thelancet.com "It's Time We Were Honest About Obesity and Covid-19," life.spectator.co.uk "Six Keys to Reducing Inflammation," scripps.org "The Health Benefits of Losing Just 5% of Your Body Weight," nbcnews.com The Mediterranean Method, Dr. Steven Masley, MD. "Mediterranean Diet," oldwayspt.org "Why I've Stopped Telling My Patients to Lose Weight," wbur.org "Self-Coaching: Five Tips to Coach Yourself Through Change," chriskresser.com "Doctors Often Don't Counsel the Obese,"chicagotribune.com "Six Foods That Cause Inflammation," healthline.com "I Went to Italy to Eat, and Learned an Ugly Truth About the Italian Diet," vox.com DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Pre-diabetes – millions have it, and almost none of them know they do. Listen to the story of Carolyn's own diagnosis, and what happened next. Plus, a favorite sleep tool, and join us on our Mondays in May photo challenge – more details in the episode and show notes. *** MAY MONDAYS PHOTO CHALLENGE *** I want to see photos from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) Diabetes "Delay in Glucose Peak Time…in Type 2 Diabetes Patients," ncbi.nlm.nih.gov "Type 1 Diabetes," mayoclinic.org "Insulin Resistance," webmd.com (**Good article to start with**) "Diabetes," who.int "Type 1 Diabetes Linked to Lower Life Expectancy in Study," webmd.com "Diabetes Report," cdc.gov "Diabetes: Facts, Statistics, and You," healthline.com "Insulin Resistance Syndrome," webmd.com "Type 2 Diabetes, Symptoms and Causes," mayoclinic.org "Insulin Resistance and Pre-Diabetes," niddk.nih.gov Sleep Headphones (I strongly recommend you use a corded, and not a wireless product) CozyPhones AcousticSheep Sleep Phones Gratitude "Gratitude Influences Sleep Through the Mechanism of PreSleep Cognitions," greatergood.berkeley.edu DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

* Sorry for premature beep -- looking to fix and re-load! Chasing happiness can backfire. Today, we talk about another approach to wellbeing and feeling good. Then we turn to fermented foods, which can help us regulate our immune systems as well as our moods – find out if they might be right for you. And we also kick off a month of snapping while walking – snapping photos, that is! Let's amble and ramble! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information *** MAY MONDAYS PHOTO CHALLENGE *** I want to see photos from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! RESOURCES AND SOURCES (some links may be affiliate links) Positivity States of Positivity Include: joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, love Positivity, Barbara Fredrickson, PhD Prioritizing Positivity Optimizes Positive Emotions and Life Satisfaction, researchgate.net Monterey Bay Aquarium – live cams (check them all out! These 6 Simple Habits Can Help Calm Your Coronavirus Anxieties, fastcompany.com Long-Term Mental Health PTSD Effects of Covid-19 Pandemic Explained, cnbc.com Five Ways to Conquer Your Covid-19 Fears, wapo.com Barbara Fredrickson: Positive Emotions Transform Us - video FACE COVID - video A Course Correction for Positive Psychology, greatergood.berkeley.edu Reflections on Positive Emotions and Upward Spirals, Barbara Erickson, sagepub.com Positive Emotions: A Guide to Increase the Your Quality of Life, blog.cognifit.com Are You Getting Enough Positivity in Your Diet? greatergood.berkeley.eud Fermented Foods Autoimmune Gut Repair Diet, drknews.com Could Fermented Foods Boost Your Health? webmd.com Health Benefits of Kimchi (Korean fermented vegetables) as a Probiotic Food, ncbi.nlm.nih.gov/pubmed Fermented Foods for Better Gut Health, health.harvard.edu An Introduction to Probiotics, mayoclinichealthsystem.org Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease, ncbi.nlm.nih.gov/pubmed Why Fermented Foods Don't Work for Everyone, bulletproof.com Why Your Gut Health is More Important Than You Probably Think, humanlongevityfilm.com Why You Shouldn't Count On Fermented Foods Alone for Better Gut Health, wellandgood.com My Daughter's Favorite Kombucha! DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

In this short episode, Carolyn helps the reluctant walker get out the door. If walking's not your thing, apply the 5 steps to whatever is! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Imperfect Thriving Facebook Group April 20-24 Carolyn spoke on keeping your immune system functioning well. Her talk will be available through April 23, 2020, and there are other free talks all week! Joining the helpful group is also free! DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Anxiety in the time of coronavirus (and in normal life) is the topic of a conversation with Dr. Jill Stoddard. We talk about Acceptance and Commitment Therapy, and the wisdom (and sense of relief) of accepting anxiety and other emotions as part of life. Dr. Stoddard describes how we can distance ourselves from our thoughts in order to defuse them, and gives us some specific mental wellness exercises we can do while walking! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) Be Mighty: A Woman's Guide to Liberation from Anxiety, Worry, and Stress Using Mindfulness and Acceptance, Jill A. Stoddard, PhD. Psychologists Off the Clock podcast "Why Is It So Hard to Solve the Problem of Anxiety?" Jill Stoddard, psychologytoday.com "When You Are Stressed About Stress You Are Stressed," Jill Stoddard, psychologytoday.com www.jillstoddard.com Dr. Stoddard's practice in San Diego Dr. Stoddard on Twitter Dr. Stoddard on Instagram Dr. Stoddard on Facebook Dr. Stoddard on LinkedIn National Suicide Prevention Hotline US – available 24 hours/day 1-800-273-8255 The Association for Contextual and Behavioral Sciences – ACT Therapists Association of Behavioral and Cognitive Therapies The Anxiety and Depression Association of America International OCD Foundation Check all of the above for teletherapy options For listeners outside the U.S., you can contact the above organizations to find out similar organizations in your country if the site doesn't offer international listings. ACT Made Simple Workbook, Russ Harris and Steven Hayes. DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We discuss 3 easy ways to boost our immunity to the coronavirus, or any other virus. Dog owners walk more than other folks, and pets in general are good for our health overall. We talk about a particularly amazing dog that can express her feelings and desires, and Carolyn shares why she doesn't want to know about her pup's inner life. Plus, a podcast announcement! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) Boosting Immune Resilience "How many possible combinations of DNA are there?" "Dehydration," mayoclinic.org "Dehydration," webmd.com "How Much Water Do I Need to Drink?" webmd.com "How to Drink More Water," self.com "The Health Benefits of Crying," pennmedicine.org "Is Crying Good For You?"webmd.com "Stress Relief From Laughter: It's No Joke," mayoclinic.org "Everyday Immune Resilience," drknews.com, 4/7/20. Me Talk Pretty One Day, David Sedaris Is Everyone Hanging Out Without Me? Mindy Kaling Bossypants, Tina Fey SeinLanguage, Jerry Seinfeld Pets: Their Benefits, Amazing Abilities, and Things to Consider if You're Thinking of Adopting During the Pandemic Hunger For Words website Buzzer for pets/people expressing themselves "Dog Owners Walk 22 Minutes More Per Day, and Yes, It Counts as Exercise," npr.org (written article and radio clip) "Does Your Dog Know You're Pregnant?" akc.org Dog Playing Jenga video The Humane Society Adopt A Pet "People Are Adopting 'Pandemic Pets,' and It's Restoring Our Faith in Humanity," glamour.com "Want to Foster or Adopt a Pet During the Coronavirus Crisis?" latimes.com DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Fighting isolation through schedules, journaling and connection kicks off this episode. We also talk about the roles of cultivating gratitude and curiosity in times of adversity, and we celebrate walking on the US's National Walking Day even as we distance ourselves socially during the coronavirus pandemic. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Email: [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Cultivating Gratitude "Why Gratitude is Good," greatergood.berkeley.edu Walking Organizations Walk With a Doc organization Corona Cluster Distance Walkers Facebook Page – public walking group (temporary, during Coronavirus Crisis) Isolation during Coronavirus Pandemic "I Spent a Year in Space, and I Have Tips on Isolation to Share," Scott Kelly, nyt.com Kelly's Recommended Coronavirus Sources: World Health Organization and Coronavirus Resource Center The Artist's Way, Julia Cameron "Julia Cameron Wants You to Do Your Morning Pages," nyt.com "How to Help – Or Get Help – in the Coronavirus Pandemic," time.com Curiosity: A Character Strength Curious? Discover the Missing Ingredient to a Fulfilling Life, Todd Kashdan. 30 Lessons For Living: Tried and True Advice from the Wisest Americans, Karl Pillemer. Your Empty Nest Coach podcast, Episode 83 DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Keeping on top of our fundamentals and knowing ourselves are two keys to maintaining our wellbeing in a crisis. In this episode, we cover finding the silver linings in this and any situation for the benefit of our wellbeing, including taking things a bit slower, connecting with friends and loved ones in the face of social distancing, and eating for optimal mood. Take steps with us this week! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) Slowing Down and Connecting "Mommy, I Like the Coronavirus," wsj.com "Social Distancing Shouldn't Mean Losing Human Connection," washingtonpost.com "Homefront During World War II," wikipedia.org How to Install Netflix Party "Netflix Party," cnet.com Video about Netflix Party Co-watching videos without Netflix Party Food and Mood In a mental health emergency, reach out to your health care provider, call 911 in the US or the National Suicide Prevention Hotline 800-273-8255 "Feed Your Head: Foods That Target Depression and Anxiety," wsj.com. "Managing Stress and Anxiety/Coronavirus," cdc.gov "NIH Human Microbiome Project Defines Normal Bacterial Makeup," nih.gov Broken Brain Docuseries, Dr. Mark Hyman, brokenbrain.com "Defining Dysbiosis for a Cluster of Chronic Diseases," nature.com "Leaky Gut: What is it, and What Does It Mean for You?", health.harvard.edu "These Women Treated Their Anxiety and Depression with Food. Here's What They Ate," healthline.com "Anxiety Might be Alleviated by Regulating Gut Bacteria," sciencedaily.com "Human Microbiome Project," nih.gov "Scientists Bust Myth That Our Bodies Have More Bacteria Than Human Cells," nature.com (NOTE: They do, but not 10x more as previously stated) "Changing Your Diet Can Help Tamp Down Depression, Boost Mood," npr.org "A Suspicious Gut Microbiome: 19 Conditions Linked to Dysbiosis," viome.com "A Brief Diet Intervention Can Reduce Symptoms of Depression in Young Adults - A Randomised Controlled Trial," plos.org "This is Your Brain on Healthy Food," Drew Ramsey, M.D. "Your Gut Microbiome and Anxiety - What's the Connection?", chriskresser.com "Nutrition and Mental Health - What's the Connection?", chriskresser.com "Dysbiosis," wikipedia.org "The Baffling Connection Between Vegetarianism and Depression," psychologytoday.com "Fermented Foods: Functional Foods," foodandmoodcentre.com.au "How to Stay Physically and Mentally Healthy While COVID-19 Has You Stuck at Home," time.com DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

A lot has changed in the past week, and walking may now be an even bigger part of your routine. However, the stress and anxiety produced by the coronavirus (COVID-19) can be an obstacle; in this episode, we talk about what we can do to get past the uncertainty of this time, and keep living our beautiful lives. LET'S TALK THE WALK! Share Wellness While Walking with a friend: copy this link and send it to them: Pod.link/1489506534 Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Email: [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Get help American Psychological Assoc. psychologist locator tool, apa.org National Suicide Prevention Help Line – US 1-800-273-8255 "The Great Unknown: 10 Tips for Dealing with the Stress of Uncertainty," apa.org (October 2019 version; sourced from internet on 3/15/20) Calm app offering free COVID-19 meditation resources – download app on your phone or go to this link Lifelong Learning resources Reach out to your library – they often have free online reading sources such as Freading and Hoopla Lynda.com (now LinkedIn Learning) – first month is free; offers software, business, design classes Udemy – paid courses on many topics, but many are cheap Coursera.com – mostly free online courses from top universities on a variety of topics Khan Academy – originally designed for school aged kids, this online instructional powerhouse offers a variety of academic courses anyone can learn from Other Resources Online decluttering class https://www.becomingminimalist.com www.goodnewsnetwork.org www.bing.com List of stand-up comedy specials now on Netlfix in the US (3/20) https://www.tvguide.com/news/best-stand-up-comedy-specials-netflix/ "During Quarantine, Balconies Around the World Set the Stage for DJ Sets, Squats, and Singing," washingtonpost.com Passion Planner: www.passionplanner.com 10% off first planner code link: http://rwrd.io/abg3heg DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Feeling part of a tribe is key to our wellbeing -- human beings want to belong to a tight community. We might think we don't have the time to move our bodies, but new research says we spend 3+ hours a day on our screens – can we act to put down the screens and pick up our sneakers? Using a planner to stay sane and a reminder from a former Surgeon General in the face of infectious disease round out the episode! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Email: [email protected] RESOURCES AND SOURCES (some links may be affiliate links) On Belonging and Tribes TED Talk: Why Veterans Miss War Sebastian Junger on New Book, "Tribe," What Tribal Communities Teach Us About Belonging, chicagotribune.com Co-Housing PBS Newshour segment Being Real About Screens and Excuses Not to Move No More Excuses Not to Exercise, nyt.com CDC Report, Free Time and Physical Activity Among Americans 15 Years or Older: Cross Sectional Analysis of the America Time Use Study, cdc.gov TED talk: How a Handful of Tech Companies Control Billions of Minds Every Day, Tristan Harris. Staying Healthy in the Face of Coronavirus Richard Carmona quote, Susie Ellis, CEO Global Wellness, email, 3/11/20. Planner Love: How Planning Can Help Us Get Healthier Passion Planner: www.passionplanner.com 10% off first planner code link: http://rwrd.io/abg3heg DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Consider yourself the subject of your own lifestyle medicine experiment, becoming a study of 1. Address the low-hanging fruit of change by getting your Episode 1-10 Cheat Sheet, and don't forget to tell a friend about Wellness While Walking! EMAIL FOR THE CHEAT SHEET: [email protected] LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) "For Coffee Drinkers, The Buzz May Be in Your Genes," nyt.com Bell curve "N=1=You," robbwolf.com "CDC: Not Enough Americans Are Practicing These 5 Healthy Habits," wtop.com "Clustering of Five Health-Related Behaviors for Chronic Disease Prevention Among Adults, United States, 2013," cdc.gov DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Make sleep your superpower! How you sleep can affect the length of your life, and the quality of it! It contributes to your weight, your memory, your appearance, your physical health and your mental health. It's essentially a free elixir there for the taking. Once we see how sleep can so deeply affect our health and wellbeing, we talk about some simple steps we can take to embrace and use the power of sleep! SHARE WELLNESS WHILE WALKING WITH A FRIEND Thanks for considering sharing Wellness While Walking with a friend! Even before I started a podcast, I regularly helped friends subscribe to shows of interest. It's a nice (and free) gift to give someone! Here is a link to help friends find Wellness While Walking! LEAVING A REVIEW IN APPLE PODCASTS Leaving a podcast review on Apple Podcasts App on iOS device On your iOS mobiledevice, launch Apple's Podcast app If you subscribe to Wellness While Walking, find it in your Library tab at the bottom If you don't, skip to the next section Open it up and scroll down to where you see Ratings and Reviews Click the number of stars (hopefully, 5!) to leave the Rating Scroll down another little bit, and click on Write a Review Then, write away, and submit! If you don't subscribe yet, tap the Search tab in the lower right corner of the screen Enter the name Wellness While Walking Tap on the show's cover art Hit subscribe if you would like! That will allow each new show to load automatically If not, scroll down to Ratings and Reviews and follow the instructions above Leaving a podcast review from your computer Open iTunes app on your computer Open drop down menu on top left and select Podcasts Use search bar on top right and type in Wellness While Walking Click on the logo for the podcast The Details tab will be highlighted Just to the right of it, you'll spot the Ratings and Reviewsbutton Click that to leave a Rating (5 stars?) and click below it to Write a Review, and submit Thank you so much! Your support in this way helps keep the show in production! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) Trailer Episode: Welcome to Wellness While Walking! Episode 4: How to be Happier: Taking Steps to Wellbeing Why We Sleep, Matthew Walker, PhD 6 Simple Ways to Get Better Sleep, drperlmutter.com A New Treatment for Alzheimers? It Starts With Lifestyle, discovermagazine.com Google Uses High Tech Nap Pods to Keep Employees Energized, geek.com. Napping Around the World, sleep.org How the Lightbulb Disrupted Our Sleeping Patterns and Changed the World, nationalpost.com Sleep is the New Black, staffordmcconville.com Biphasic Sleep is a Key to Long Life, Help for Insomnia, sleepeducation.org DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Meditation and mindfulness – what are they? The terms can mean so many things to so many people, but the science is clear: a small practice of it can be life-changing. Let's dip our toes in the water together and meditate, with a very short walking meditation session. Please let me know how it goes by being in touch! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) Relaxation Revolution, Herbert Benson, MD Wherever You Go, There You Are, Jon Kabat-Zinn Mindfulness Meditation and Relaxation Response Affect the Brain Differently, harvard.edu/gazzette Meet Mr. Mindfulness: How Jon Kabat-Zinn Brought Mindfulness to the Masses, parade.com What's the Difference Between Meditation and Mindfulness, chopra.com Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here's How It Changes Your Brain, washingtonpost.com From the article: There is not sufficient data generated yet to answer this question. Some studies suggest that practicing even 5-10 minutes a day can provide some benefits. Some studies suggest that there is a correlation between change in symptoms and amount of practice (i.e. those that practiced more derived greater benefits). Website of that neuroscientist Early article about the gut-brain axis 3 Simple Strategies to Help You Focus and De-Stress, mayoclinic.org The Long Road Turns to Joy: A Guide to Walking, Thich Nhat Hanh DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

SUMMARY - Episode 7 We tackle the topics of fruit and fruit sugar, the best time of day to walk, and complaining and venting in our first Q and A episode! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information SOURCES and RESOURCES FRUIT/FRUIT SUGAR – Is the sugar in fruit bad for me? Carbohydrate intake and nonalcoholic fatty liver disease: fructose as a weapon of mass destruction Merriam Webster Fruit vs. Vegetable 10 Fruits That Are Technically Vegetables – and Vice Versa, Insider.com Just In: Strawberries are Not Berries, Yet Avocados and Watermelon Are, foodbeast.com Breakdown of our calories by food type The Evolution of Diet, nationalgeographic.com The Consumer: In New Diet Math, Subtracting is Hard, nyt.com Food What the Heck Should I Eat?, Mark Hyman Wikipedia entry on scurvy Note: Despite the following two articles, not all diabetics and pre-diabetics can have fruit. Please see your doctor before you indulge. We Both Have Type 1 Diabetes, and We Eat As Much Fruit As We Want, healthline.com Yes, You Can Eat Fruit If You Have Diabetes, usnews.com Environmental Working Group Dirty Dozen List Environmental Working Group Clean Fifteen List THE BEST TIME OF DAY TO WALK The Best Time of Day to Walk and Exercise, verywellfit.com Pomodoro kitchen timer Episode 5: 3 Easy Ways to Add More Vegetables to Our Diet, wellnesswhilewalking.com VENTING AND COMPLAINING – IS IT OKAY? Episode 4: How to be Happier, wellnesswhilewalking.com Go Ahead and Complain. It Might Be Good For You, nyt.com Complaint Free program, willbowen.com/complaintfree DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Simplifying our spaces can have a huge impact on our health. We talk about organizing and decluttering for health – how to get started and what benefits to expect. And then we break down the idea of eating in moderation, uncovering why the concept is not very helpful as we try to improve our diets and what is. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) WHY DECLUTTERING AND ORGANIZING IS GOOD FOR YOUR HEALTH 6 Golden Rules for Decluttering Your Kitchen, housebeautiful.com SelfStorage.org - main page The Unbearable Heaviness of Clutter, New York Times. Delaying Disposing: Examining the Relationship Between Procrastination and Clutter Across Generations, Joseph Ferrari and Catherine Roster, springer.com The Statistics of Clutter, becomingminimalist.com It's Time to Declutter, pyschologytoday.com 10 Steps to an Orderly Kitchen, hgtv.com 5 Reasons to Clear the Clutter Out of Your Life, psychologytoday.com 38 Billion is Spent Yearly on Self-Storage, thegazette.com The Most Common Items That Go Missing, apartmenttherapy.com Clutter Control: Is Too Much Stuff Draining You? webmd.com For Many People, Gathering Possessions is Just the Stuff of Life, latimes.com THE PITFALLS OF TELLING US TO "EAT EVERYTHING IN MODERATION" The Academy of Nutrition and Dietetics, wikipedia.com WHO Plan to Eliminate Industrial-Produced Trans Fatty Acids from Global Supply, who.int Michelle Obama's Nutrition Campaign Comes With Political Pitfalls, latimes.com, July 20, 2013 Companies That Control the World's Food, usatoday.com How Much is Too Much, sugarscience.ucsf.edu Wellness While Walking podcast, Episode 2 The Mood Cure, Julia Ross The Diet Cure, Julia Ross. Little House in the Big Woods, Laura Ingalls Wilder DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We make the case for adding more another vegetable or two into our diets, and then talk about how to do it seamlessly and deliciously! In the Destination: Life Design segment, we talk about setting up some boundaries around our time. Let's walk together! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) "Vegetables and Fruits," Harvard School of Public Health Nutrition Source. "Get the Most Nutrition From Your Veggies," Allison Aubrey, NPR. King Corn (movie) Food: What the Heck Should I Eat? , Mark Hyman. The Road to Character, David Brooks. Everything But The Bagel Seasoning Blend Nutrition, 6th Edition, Paul Insel et al. The Happy Light (From Episode 4) DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

The science of wellbeing, Positive Psychology is an academic sub-discipline that can directly help us improve our lives and be happier! We delve a little bit into some concrete ways to improve our lives, and it's all based on research! And then we will also discuss a product some say makes them happier. We are walking a positive path here! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information SOURCES and RESOURCES On Positive Psychology thehappymovie.com Dan Gilbert's TED talk Laurie Santos Yale class on Coursera "The Difference Between Positive Thinking and Positive Psychology," www.psychologyofwellbeing.com "If We Are So Rich, Why Aren't We Happy?" Semantic Scholar, Mihaly Csikszentmihalyi. "Positive Psychology," Harvard Health Publishing. "A Simple Exercise to Increase Well-Being and Lower Depression," brainpickings.org. "Changing World Happiness," The World Happiness Report. "What is Positive Psychology, and What Is It Not?" Christopher Peterson, Psychology Today. "Exploring the Concept of Positive Health," The Robert J. Wood Foundation. "What is Positive Psychology and Why is it Important?" positivepsychology.com Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, Tal Ben-Shahar (good intro to positive psychology). The Power of Positive Thinking, by Norman Vincent Peale (recall that this is about positive thinking, not positive psychology). Fred Rogers' Emmy Lifetime Achievement Award acceptance speech, 1997. Light Therapy "Q and A on Bright Light Therapy," columbia.edu "Seasonal Affective Disorder Treatment: Choosing a Light Therapy Box," mayoclinic.org Verilux HappyLight Therapy Lamp DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Some links may be affiliate links.

Chronic diseases have taken over as the primary causes of death in the developed world, and yet we seem ill-prepared to deal with them in our current healthcare system. But there is a silver lining in the bad news: we often can change our health by modifying our lifestyle. And the changes don't necessarily have to be big. We will talk a bit about the positive messages of Mr. Rogers, as his small actions had a mighty effect! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information SOURCES and RESOURCES Chronic Illness Resources US National Suicide Prevention Lifeline 1-800-273-8255 "Chronic Illness: Why Can Coping with Chronic Illness Be So Difficult," The Cleveland Clinic. "Living with Invisible Illness," The Atlantic "Lyme Disease is Baffling. Even to Experts," The Atlantic "Lifestyle Choices: Root Causes of Chronic Disease," The Cleveland Clinic. "How to Live Life Without Major Regrets: 8 lessons from older Americans," today.com "Why Spending Time with Friends is One of the Best Things You Can Do for Your Health," Time magazine. "Doctors Tell All --- and It's Bad," The Atlantic. "The doctor will see you now – but often not for long," Reuters. "Doctors Should Be Doing More To Help Patients Eat Better, JAMA Editorial Argues," wbur.org "Chronic Disease: The Power of Prevention," cdc.gov "Prevalence of Both Diagnosed and Undiagnosed Diabetes," cdc.gov "Chronic Diseases in America," cdc.gov "Celiac Disease Foundation Releases Celiac Symptoms Checklist," celiac.org "What is Lifestyle Medicine?" lifestylemedicine.org "Commission Calls for Urgent Action Against Chronic Diseases," who.int "Medicines to treat side effects of other medicines? Sometimes less is more beneficial," theconversation.com "How Highly Processed Foods Liberated 1950s Housewives," womenshistory.org "Living Sick and Dying Young in Rich America," The Atlantic. The Disease Delusion, Jeffrey Bland. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Terry Wahls On Mr. Rogers "Can You Say… Hero?" Esquire magazine. "Won't You Be My Neighbor?" hbo.com Fred Rogers' Acceptance Speech, Lifetime Achievement Award, The Emmys, 1997. "From 'Hustlers' to 'Beautiful Day in the Neighborhood,' journalists become fall film stars," The Los Angeles Times. DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Some links may be affiliate links.

Getting on your own list is the battle cry for today's episode, but we also cover new habits and finding your why's and how's. We discuss moseying, and how moving aimlessly is awesome, and also about a crush and its lessons. We then touch on the super practical with a segment on the Instant Pot. You won't want to miss today's episode, and it wouldn't be the same without you! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information SOURCES and RESOURCES Bed rest and care after childbirth (Australia) Suniya Luthar's research on what positively affects mothers' wellbeing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697864/ https://www.psychologytoday.com/us/blog/privileged-pressured/201705/mothering-mothers For a Longer Life, Get Moving. Even a Little Wellness While Walking podcast – Bonus Episode 1: How to Start a Walking Routine Instant Pot Pressure Cooker PLUS (6 qt) DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

This reference bonus podcast gives you tools to get started walking, once you are cleared to do so by your doctor. Walking is the most natural form of movement, and requires little equipment, so let's get started together, pursuing Wellness While Walking! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information ARTICLES AND BOOKS (some links are affiliate links) Fitness Walking for Dummies by Liz Neporent The article, "Starting a Walking Program," is published by the American College of Sports Medicine. They cover topics like the benefits of walking, equipment, safety, motivation, and technique. The Mayo Clinic also has a short article out called "Get Walking with This 12 Week Walking Schedule." Arthritis.org has some advice for working around this condition. For some other special conditions, the journal article called "Walking the Road to Fitness and Health" is an interesting journal article you may want to share with your doctor. "Staying Active at any Size" by the National Institutes of Health, spells out a plan to gear up to exercise of all types, but features walking prominently, and the information really is applicable to anyone of any size. The American Heart Association also has a set of articles about walking linked to here – they could be helpful whether you have a heart concern or not. Also, check out the menu of articles on the left hand side of the page. https://www.heart.org/en/healthy-living/fitness/walking All about Jessica Slaughter, our apartment-walking grandmother motivator. EQUIPMENT "When to Get New Shoes" will help you decide when to replace your walking shoes. "When It's Time to Get New Walking Shoes" This one adds to the above by addressing how to maintain your walking shoes to last longer. CLOTHING Reflective vest for people Reflective vest for dogs If you feel it's safe to walk and listen and want your phone a little closer to your ear, you can try a cell phone armband like this one (make sure it works with your particular phone model) OTHER RESOURCES "Health Benefits of Slow Walking" Web MD's Follow a Walking Plan "Walking: Trim your waistline, improve your health" DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We talk about how walking is the most natural form of movement for our bodies, and how "lifestyle walking" is likely enough exercise for many of us. We will touch on my journey back to health, which was comprised only of the most doable of steps. We might talk about some food obsessions I had in the past, and why knowing yourself is probably the biggest key to making health and wellness changes that stick. After we explore the undercurrent of a war on wellness in the media, we will clarify what I mean by the term, "wellness in the broadest sense of the word," and how together we can pursue healthy behaviors that will enable us to live the best, most beautiful lives we ever imagined! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes, my email address, and other information SOURCES and RESOURCES (some links are affiliate links) Blue Zones by Dan Buettner Fitness Walking for Dummies by Liz Neporent "Smash the Wellness Industry" Wellness While Walking podcast – Bonus Episode 1: How to Start a Walking Routine Goop.com DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Today, Carolyn explained her philosophy about a simple 30-minute walk being not just good enough, but great. There is much research to support that we don't have to knock ourselves out with cross-fit or barre classes, but that walking (movement in the most natural way possible) is quite enough to confer many health and wellness benefits. Join Carolyn while you walk (or before or after, if safer) for a fun session week! See the links below to ask any questions or share successes! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter SOURCES The Blue Zones by Dan Buettner https://www.bluezones.com/about/history/ DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and Whole Life Workshop is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.