Wellness While 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.