Healthy in Mind as in Body 🧠💪📝🤯👩🏽‍⚕️🧰📜✍🏼☎️💑🍎



At the rate this pandemic is going I figure it’s a good idea to address the issue of our mental well-being. In this season especially, but not singularly, it’s not enough to keep fit physically, more and more we’re coming to understand that caring for the mind is just as important. We know that physical exercise can help our mental state; we’ve talked about its positive impact through the release of those feel-good endorphins and its ability to put us in a better frame of mind etc. But juxtaposed to this is the inability to engage fully in any exercise activity without the capacity of a sound mind. If we’re anxious and/or feeling any anyone of its “cousins” like fear, depression, stress etc., it’s next to impossible to actively engage ourselves in any type of activity to promote our well being.

Like exercise is to the body so is peace to the mind. And because these are highly-stressful times, we need to pay as much attention to caring for our minds as our bodies. Mental health professionals, and many others, will agree that, present circumstances notwithstanding, the issue of mental health is one that has been getting increasing attention in recent years. There are many reasons for this but some have pointed to the advance in technology – the rise of social media – and the subsequent decline in real substantial relationships and meaningful, face-to-face communication as a delineating factor in the increase of psychological and mental issues that many face. While there are many contributory factors, I chose this one to make the case that if this is indeed so, then this season could be especially difficult for some of us. The fact is we have the makings of a perfect storm with the economic and social fallout from Covid-19. People, the world over and in these United States, are dealing with a conglomeration of issues from grief of the loss of family members, to sickness themselves, to unemployment, to restrictions to their freedom, to isolation in some instances, and then not enough space in others as a result of being in quarentine. It’s enough to make anyone lose their will along with their mind. And with all the losses already, that’s the one thing we can’t afford to lose.

I can’t promise that I have any profound knowledge when it comes to mental health and I’ll be the first to point anyone with any real and lasting issue/concern to a mental health professional: therapist, counsellor, or doctor for a consult and appropriate treatment. But I think it’s important to be aware that there is a need for us to be proactive in our own mental care to preempt a downward slide into what could turn into a concern that may require treatment. With that in mind, I’ve dug around and gotten some ideas on how we can take care of the invaluable real estate that is our minds in these trying times.

Things to do:

  • Create a Care Plan for Your mind – this is a more general and long-term-type plan but can include some short-term ideas you can then transfer to a daily schedule. These activities will differ from person to person but will generally consists of  aspects of fun, meditation or prayer, music, art, and/or creative ideas, life-long learning activities, and rest and relaxation.
  • Create a daily schedule – that includes some of the above so as remain focused and on task. This will leave less time for idle hands and minds. You might include a task or project you devised to empower or help yourself or someone else.               Examples are: Reorganize and clean out your closets and bag stuff for donations, safely volunteer at a soup kitchen or pantry, and plant a kitchen garden. 
  • Journal or Write – journal your thoughts, your prayers, your intentions, or whatever you’re feeling. Often, writing things out can help with processing difficult issues and allows room fora  honest and sometimes more objective assessment, which can help you to determine next steps. Writing also provides clarity and can help in either keeping you on course or provide a proactive approach to indicate when you’re running off course.
  • Stay connected – human connections via family or friends, or a mentor, pastor, group members and leaders are important to keep you grounded and to help you feel you’re not alone even with all the social distancing and quarentine guidelines. It is also important to know that there’s someone there to reach out to if you need to talk or need help of some kind.
  • Begin a New Course of Study/ Skill – Now is a good time to pick up a new course of study, a language, or a skill if you’re one with a lot of time on your hands. Choose something that can be beneficial to you and can add value to your field or career choice, or if you just for personal development. For example, graphic design might be feasible if you’re creative-minded and have some technical knowledge.

I encourage you to go easy on yourself. These are trying times to say the least so it’s ok to be patient and kind to yourself. Encourage yourself, challenge yourself, be good to yourself, but more importantly love yourself. If at anytime you feel you’re can’t process it all, reach out to someone. Get help. Contrary to popular opinion, reaching out for help is not a sign of weakness but takes enormous strength, wisdom, and humility. Stay strong-minded friends.

source: lifekdesigns.com

Life’s Where you are & What you eat 👄🍴🥢

Vegging out @Home
Vegging out @ home

In previous posts we’ve established that exercise and running 🏃‍♀️ are not just good ways to embrace this season of imposed isolation but that they’re really beneficial to our overall health. But what in the world of Covid-19 have we been eating! Science doesn’t have to tell us that locked inside with nothing to do but binge; whether on a Netflix series🎞️, reading 📖, cleaning, or even exercising, it’s all happening in close range of food🍝. Unless the Pantry’s empty, we’re eating. Since there’s no running away, pun intended, we’ve got to figure out how to eat smart so that when we get to the other side of this we don’t end up worse off than where we started. In fact, there’s hope that we could come out of this with a more balanced and healthier approach to life beginning with our diet and the right perspective. ➡️

Recall at the beginning of this year how I talked about setting intentions as oppose to goals. It’s a tad foggy right now, since it seems like such a long time ago, but it is also possible to eat with intention. Ding💡. And it may be easier than it sounds, given anything coupled with intention sounds like it actually requires additional effort. Intentional eating is just like any other intention really, it simply requires one to act with forethought🤔. That would mean deciding in advance what you hope to achieve – let’s say maintaining a healthy weight and remaining fit and active during Quarentine – and then setting about the wheels🎡 of everyday eating etc to fall in line and help you do it. Easy right? Truth is, it’s really not too difficult. Of course it all depends on what your intentions are. But I’m willing to bet that most of us want to be alert, energized, focused, stress free, and forward looking and thinking. The stats say that when we exercise, we eat better and sleep better, and this in turn helps us look better and feel better. When we have a general sense of well-being; we communicate better, work better and live better. Post-Quarentine goals anyone?

If the above is true, and the science says it is, then eating motivation gets a 10 on any scale of 1-10. So here’s what I do to help with my healthy, fit, and active intention when it comes to food and eating during these difficult times. 1. I stock up on healthy foods to include lots of whole grains🌾, veggies🥦🥬🥕, organic meat🥩, poultry🍗, and diary🥛. 2. I choose fresh or frozen over canned and packaged. 3. I pick organic fruits in place of packaged chips, and store bought cookies🍪, cakes🍰, and ice cream🍦. 4. I purchase Yogurt, sorbet, and ingredients for homemade smoothies and juices. 4. I prefer Homemade 🍞 and cakes tailored to my health needs (gluten free is a healthy option I like). 5. My must-have ingredients include: Olive oil, a butter substitute like Country Crock, my one trusted seasoning spice – Mrs Dash, homemade blended green seasoning. 6. I limit store-bought sauces and choose organic ketchup, mayo, and bar-b-q sauce when necessary. 7. I buy organic as much as possible, which is costly but I weigh my options. It means sometimes giving up something I don’t need to put toward this option. 8. For me, nuts🥜 and dark chocolate🍫 are always healthier options than their counterparts. 8. I cook for 2 days at a time to stretch my meals and maximize my efforts. 9. Oatmeal and fruit🍌🍓 is my go-to breakfast, it’s cheap, filling, and healthy. 10. I’m learning that having a well thought-out daily schedule🗓️ will mitigate against being at odds with time on my hands to be bored as boredom can lead to eating/snacking🍿. Also, I limit eating at night🌌 before bed 🛏️ and when necessary eat foods that are easily digested and low in sugar and fat content.

The truth is there is no hard and fast rules when it comes to eating well and I’d be lying if I said I am always good about following my own advice but I have found that I am my best when I try to stay within the parameters of a healthy diet. All of the suggestions I have outlined above are habits that I practice daily and I will say, more often than not, I follow through. What I have found easy is to surround myself with healthy choices, which are a bit limited these days I admit, but in so doing, I have little option for anything else. This is a great way to adhere to any intentions of staying fit and healthy this year.

The question then is not if we can do this but how badly we want to see our intentions come to pass.✊

Sources: https://www.niddk.nih.gov/health-information/weight-management/keep-active-eat-healthy-feel-great#eat https://www.eatthis.com/diet-butters/

Fostering Healthy Habits for Running and Life

The current political and social climate being what it is has led to more and more individuals preoccupied with family life, health, and personal achievement to the point that there seems to be very little room left for much else. Add to that the complexities involved in varying lifestyle choices and these days the average person is just concerned with trying to balance their hectic agenda with minimum intrusions and affect to their standard routine. Many people like the “idea” of fit and healthy and will often do the minimal amount to maintain somewhat of a proper diet and exercise to warrant no ER visits without many realizing that fit and healthy is so much more than food and the odd exercise session. It is a conscious decision to live in harmony with nature while maximizing the gifts (physically, spiritually, and opportunities) we have been blessed with. Things can seem even more exhausting for a runner and fit fanatic like myself, for whom constant diet and exercise is par for the course as healthy living is a prevailing occupation.

The challenge to juggle a regular daily schedule topped off with training, which is often the case for a runner, means that some area of life almost always ends up being neglected. Over the years, I’ve learnt by trial and error that finding the right balance often means the ability to compromise and sacrifice the things we want for what we need. Of course I’m a work-in-progress and learning new things everyday, but in the event you’re open and constantly striving for healthy perfection, as I am, here are a few things I’ve learnt over my running years:

  • Goals are as necessary as breathing. They provide a basis or template to guide your actions and hold you accountable, ensuring that you’re not here, on this earth, just taking up space. List them, update them, revise them and accomplish them.
  • Recognize each day as an opportunity to gain headway in your pursuit of what sets your soul on fire. First things first. Wake up with intent, put your plans before God and allow Him the space during the day to help you carry them out.
  • Determine to love yourself and treat you with the love and care you deserve or no one else will. This means making a studied effort to eat foods that contribute to your physical health and overall well-being. Particularly, snack healthy.
  • Rest well. Getting between 6-8 hours sleep at night allows you to be rested and ready to face the day. A quick power nap during the day, for those who can’t quite make the necessary 6-8 hours, works wonders to help you finish the day strong.
  • Exercise daily. A quick run or slow jog or any other type or combination of exercise (at least 30 minutes) that strays from your routine and increases your heart rate, gets your adrenaline pumping and engages your core muscles encourages good health, engages you productively, helps you sleep better, and leaves you feeling positive and empowered.
  • Don’t be afraid to try new things, which has the power to draw you out of your comfort zone, shake up a boring routine, and cause you to engage and develop new skills and abilities. In fact, challenge yourself ever so often to explore your limits and boundaries in the areas of sport, exercise and adventure. This will add variety and fun to your running and/or journey and keeps life interesting.
  • Contribute to and/ or invest in what you are passionate about. Whatever form it takes, make it meaningful and beneficial to those less fortunate. There are few things more important that letting others know they matter and nothing more rewarding than being a blessing wherever you can.
  • Enjoy running or what you do. While it may be hard and challenging a lot of times, remember nothing worth having ever comes easy. Stay committed by constantly giving yourself pep talks; becoming a member of the community (eg., join a running club or group) who will provide encouragement, support and accountability; educate yourself on the sport; and sign up for some short races and fun runs. It’s like getting indoctrinated into a lifestyle and will change your life.
  • It is often said to surround yourself with yay sayers and it’s true. Giving yourself the best support network there is can help you to realize your true potential. This can take the form of people in your circle, activities, and things; for example, running gear, sneakers and running- related paraphernalia take up a huge junk of my closet space and can be seen throughout my apartment. It speaks for what I’m about and keeps me focused on what matters to me.
  • See failure, and it will come, as an opportunity to try again only with a better idea or a better plan. Don’t allow it to define who you are or what you do. Ask yourself what was the lesson learnt and go out there next time and crush it.
  • Finally, it is often said we are our worst critic; while it is necessary to hold yourself to a high standard, don’t be afraid to recognise and reward yourself when you’ve earned it. Yes there will be, try as you might not to, those berating sessions and self-recriminations but also be the one first one to clap yourself on the back, give yourself a high five, or a hug, and take the credit when it’s due. Reward yourself for your achievements and for a job well done. Be your number one fan (but don’t go crazy). Stay humble and real and above all else, like the old Bard says, “to thine own self be true.”

In closing, I’d love to tell you that all this is easy and will just get itself done if you say it often enough; but the truth, and most of us know this, is that nothing gets done without application, commitment, and an overall can do attitude powered by gratitude for who you are, what you have ( ie., your abilities) and the opportunity you have to make a difference in your little corner of the map. An attitude of gratitude will go a long way in cultivating an environment of growth, success and personal excellence.

The Freedom to Run – Happy 4th!

Happy Fourth Of July!

Happy Fourth Of July!

Many of us take our freedom for granted. We live in a country unrivaled in its advocacy and support for  individual freedom and one’s right to practice, speak, share and do just about anything that does not endanger or threaten that same freedom we all enjoy. To the extent that we embrace these rights responsibly, we have a very good chance of living a fruitful, productive and healthy life.

Four years ago Blomberg Rankings did a survey on the world’s healthiest countries, many wondered where was the US on this list. http://www.bloomberg.com/slideshow/2012-08-13/world-s-healthiest-countries.html#slide21                   Ranking 37th, the United States, arguably one of the most developed countries in the world did not then produce a rating worthy of its standing. The question is, why? And have we progressed for there at all?

Chief among the reasons for our poor showing on Blomberg’s list is our inability to take responsibility for our health. More than how we treat our bodies (diet and exercise), holistic wellbeing ( body, mind and spirit) speaks to correctly embracing an attitude of health and wellbeing that informs our decisions and subsequent actions, thus creating a lifestyle of worth and enduring happiness.

Can we truly say we are free if we fail to use our freedom to educate and liberate ourselves from a mindset that harms and hinders us from realizing our full potential? Blame a fast food culture, advertising, social media, everything but ourselves, and our responsibility to make wise choices. We’ve heard time again that nothing in life is free, it is true. Our freedom came at great cost to many, we have the responsibility to embrace and promote it. To whom much is given, much is expected. One way we can do this is by adopting a healthy lifestyle; for those of us who run, we’re halfway there already. For all of us, let’s commit to embracing freedom beginning one step at a time. Celebrate: get out, get going, get active. Be Healthy. 

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Happy Independence!

National Fitness and Sport Month – Stay Fit

run I couldn’t let May pass by without putting in a plug for Fitness, which is our ultimate goal. A desire to be fit and healthy regardless of the path we choose to get there, should be the driving force behind our runs or whatever form of exercise we choose. If we happen to love it and/or are good at what we choose, then that’s an added bonus.

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We live in very interesting times. Never before in history have people been so aware of their health and bodies, while having the knowledge and information to actually impact it in a positive way. Paradoxically, never before have we been privy to the illnesses and challenges to health that is claimed as the price of progress. To my way of thinking, knowledge remains power and we are perfectly poised to capitalize on the information and resources that are out there. Whether we will choose to take an active part and manage our health or wait on the sidelines and fall victim to the blame game remains a question only we can answer. Ample opportunity exists for those of us who physically can to embrace a method or form of exercise that works for us; one that we can work with and not dread, for while a challenge is necessary, exercise that is uninspiring and a dreaded chore is unproductive and counterintuitive. We often talk about exercise and our jobs like it’s a death sentence of sorts, and it shouldn’t be, we can enjoy or love what we do. In fact, we should; life is too short for otherwise.

Whether you choose to run, jog, walk, bike, dance, stretch, spin, skate, skip, make use of the gym, take gym classes and / or play a sport, they’re all exercise and all count towards a healthier and fitter you. Though May is almost over, it can be the start of something new or the chance to explore other avenues that will keep you active and healthily engaged. Since that has always been our goal, I’m totally on board and hope you take advantage of these last few May days to get there.

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