Say ‘Good Night’ to Improve Health

August 2, 2021August 2, 2021 Christy Nealey

A good night’s sleep is just as important to your health as dieting and exercising. Unfortunately, there is a lot that can interfere with natural sleep patterns and quality. Here are 10 reasons why good sleep is so important.

1. Poor sleep is linked to higher body weight.

Adults that do not get enough sleep tend to weigh significantly more than those who get adequate sleep. In fact, short sleep duration is one of the strongest risk factors for obesity. The effect of sleep on weight gain is believed to be mediated by hormones and motivation to exercise. If you’re trying to lose weight, getting quality sleep is crucial.

2. Good sleepers tend to eat fewer calories.

Sleep deprivation disrupts the daily fluctuation in appetite hormones and is believed to cause poor appetite regulation.

3. Good sleep can improve concentration and productivity.

Sleep is important for various aspects of brain function, including cognition, concentration, productivity, and performance. Good sleep improves problem-solving skills and enhances memory performance in both children and adults.

4. Good sleep can maximize athletic performance.

Longer sleep is shown to significantly improve speed, accuracy, reaction times, and mental well-being – just a few aspects of athletic and physical performance.

5. Poor sleepers have a greater risk of heart disease and stroke.

Sleep quality and duration can have a major effect on many health risk factors such as an increased risk of chronic diseases. For example, sleeping less than 7-8 hours per night is linked to a heightened possibility of heart disease and stroke.

6. Sleep affects glucose metabolism and type 2 diabetes risk.

Poor sleep habits are strongly linked to adverse effects on blood sugar in the general population. Those sleeping less than 6 hours per night have repeatedly been shown to be at an increased risk of type 2 diabetes.

7. Poor sleep is linked to depression.

Mental health issues, like depression, are strongly linked to poor sleep quality and sleeping disorders. Those with sleeping disorders like insomnia and obstructive sleep apnea also report significantly higher rates of depression than those without.

8. Sleep improves your immune function.

Even a small loss of sleep has been shown to impair immune function. Those who sleep less than 7 hours a night are 3 times more likely to develop a cold than those who slept 8 hours or more.

9. Poor sleep is linked to increased inflammation.

Sleep loss is known to activate undesirable markers of inflammation and cell damage. In fact, poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders knows as inflammatory bowel disease.

10. Sleep affects emotions and social interactions.

Researchers believe that poor sleep affects the ability to recognize important social cues and process emotional information.

The bottom line… along with nutrition and exercise, good sleep is one of the pillars of health. You simply cannot achieve optimal health without taking care of your sleep.

Water and Nutrition

July 1, 2021July 1, 2021 Christy Nealey

Drinking water every day is vital to your health. It prevents dehydration, when your body loses more fluid than it takes in, a condition that can cause unclear thinking, mood changes, temperature changes, constipation, and kidney stones. Regular consumption of water helps to keep a normal body temperature, lubricates and cushions joints, protects sensitive tissue including the spinal cord, and rids the body of wastes through urination, perspiration, and bowel moments.

As we move into the hottest and most humid months of the year, try to drink water throughout your day to prevent becoming dehydrated. Here are a few tips to help meet your daily water intake needs.

Carry a water bottle with you and refill it throughout the day.
Freeze water bottles and take them with you for ice-cold water all day long.
Opt for water when eating out. (Bonus – you’ll save money and reduce calorie intake).
Add a wedge of lemon or lime to your water to improve the taste.

Remember, the goal is to drink at least eight 8-ounce glasses of water each day. And the National Academies of Science, Engineering, and Medicine suggests that women consume 92 ounces of water per day and men consume 125 ounces per day in the form of fluids and food to maintain desired hydration levels.

The exact amount you need depends on factors including age, gender, activity level, pregnancy, and breastfeeding status. The good news for those who have a hard time sipping water all day is that the foods you eat play a big role in keeping you hydrated. Water-dense foods are not just hydrating to the body, they also provide various nutrients including vitamins and fiber. Keep in mind that these water-dense foods will lose water if they are cooked. To optimize the hydration potential, it’s best to eat them raw or minimally cooked.

Here are the eight most hydrating foods and some ideas on how to enjoy them.

Cucumbers (95% water-dense) – Get creative about incorporating cucumbers into your diet. Try dipping cucumber slices into dip or humus in place of chips.
Celery Sticks – With only 15 calories in 4 sticks of celery, there is not much to them except water, vitamins, and minerals. Try stuffing them with peanut butter or tuna salad, which can help reduce your carbohydrate intake if you use celery in place of bread.
Watermelon – This refreshing summertime fruit has water built into its name – and that is not a coincidence. Watermelon is high in water, low in calories, and a welcome addition to many summer dishes.
Cantaloupe – This summer melon packs 427 milligrams of potassium, making it a decent source of the nutrient. Potassium is important to hydration – it’s an electrolyte, which means it helps the body balance water content. You can eat cantaloupe solo, or in a fruit salad, or pair it with prosciutto for a sweet and savory snack.
Strawberries – The sweet, red fruit is an excellent source of vitamin C and incredibly hydrating – with 91% water. Get your fix by serving a strawberry and basil salad or dipping the fruit in melted chocolate for a nutritious dessert.
Iceberg lettuce – All types of lettuce and greens, like kale and spinach, have high water content, but iceberg lettuce wins as the most hydrating at 95% water by weight. The most obvious way to enjoy it is chopped in a salad, but you can use it in place of a bun on your next burger.
Tomatoes – With 94% water content and like cantaloupe, they’re a source of potassium, offering 292 milligrams in one medium tomato, they are versatile and delicious. You can enjoy them in pasta sauce, fresh salsa, gazpacho, or simple sliced and sprinkled with a touch of salt and pepper.
Bell peppers – A low-carbohydrate hydrating food that can be diced to add a crunch to salads, cut into slices as an alternative to chips for scooping hummus or dip, and stuffed for a dinner entrée.

When it comes to water intake, you don’t have to overthink it. If you are eating a diet rich in fruits and vegetables, hitting the hydration mark should not be hard. Follow tried-and-true nutrition advice by aiming for two to three servings of fruit and five or more servings of veggies daily.

If you feel you can benefit from increasing your water intake this month, join the Fitness and Wellness Hydration Intake Challenge.

Fill up with Fiber

March 2, 2021March 2, 2021 Christy Nealey

National Nutrition Month is an annual campaign created by The Academy of Nutrition and Dietetics. During March, everyone is invited to learn about making informed food choices and developing healthy eating and physical activity habits. Join the “Personalize Your Plate” Campaign with weekly tips on meal planning, adding variety to your diet, and nutrition through all stages of life. Visit the Fitness and Wellness Division’s SharePoint site to find these tips and more

Keep reading to learn more about fiber and easy ways to boost fiber in your daily diet.

What Is Fiber?

Dietary fiber is the part of foods that the body cannot digest or absorb. It is found naturally in plant-based foods including whole grains, fruits, vegetables, and beans, and legumes. Fiber is not broken down and instead passes through your body relatively intact. There are two different types of fiber, each with its own benefits:

Soluble fiber (dissolves in water)

Lowers blood cholesterol.
Lowers blood sugar.

Sources include oatmeal, peas, beans, apples, oranges, carrots, and barley.

Insoluble fiber (does not dissolve in water)

Promotes movement of food through the digestive system.
Increases stool bulk.

Sources include whole-wheat flour, wheat bran, vegetables, nuts, and beans.

Why Do We Need Fiber?

Diets rich in fiber are associated with many health benefits. Fiber helps keep you feeling fuller longer, which helps prevents overeating and hunger between meals. The soluble fiber in oatmeal, beans, and flaxseed can help lower LDL (“bad”) cholesterol levels. Fiber slows down the digestion of food and keeps blood sugar from rising too quickly. It also adds bulk to your stools to keep waste moving through your intestines, preventing constipation.

How Much Fiber Do I Need?

Fiber is an important part of a balanced diet, yet 95% of Americans do not meet dietary fiber intake recommendations. The average target is about 25-35 grams of fiber per day but varies depending on your age.

Power Fibers

Getting enough fiber each day is not difficult if you eat a variety of fruits and vegetables and whole grains. Use these foods and portion sizes as a guide.

Chia seeds – 1 ounce (2 Tbsp) = 10.5 grams
Flaxseeds – 1 ounce = 8 grams
Almonds – 1 ounce (~23 almonds) = 3.3 grams
Raspberries – 1 cup = 8 grams
Pear – with skin = 6 grams
Apple – with skin = 4 grams
Whole-wheat spaghetti, cooked – 1 cup = 6.3 grams
Bran flakes cereal – ¾ cup = 5.5 grams
Instant oatmeal, cooked – 1 cup = 4 grams
Whole-Wheat English Muffin – 1 whole muffin = 4 grams
Air-Popped Popcorn – 3 cups = 3.6 grams
Brown rice – 1 cup = 3.5 grams
Green peas, boiled – 1 cup = 8.8 grams
Black beans, cooked – ½ cup = 7.5 grams
Baked Potato – 1 medium baked potato with skin = 4 grams
Black beans, cooked – ½ cup = 7.5 grams
Brussel sprouts, boiled – 1 cup = 4 grams

Try some of these easy and tasty ways to increase the amount of fiber you eat. Be careful, if you do not eat much fiber now, make gradual changes to the amount of fiber in your diet. Increasing the amount of fiber too quickly can cause gas, bloating, and abdominal cramps.

Choose a breakfast cereal with 5+ grams of fiber per serving and top it with strawberries, raspberries, or blueberries.
Enjoy fruits and vegetables throughout the day – aim for at least 5 servings.
Eat more beans, peas, and lentils. Add them to soups, salads, and casseroles.
Enjoy a handful of dried fruit, nuts, or air-popped popcorn as a snack.
Substitute whole-wheat flour for half of the white flour your recipe calls for when you are baking.
Enjoy whole-grain bread. Look for the ingredient terms “whole wheat”, “whole-wheat flour”, or “whole grain” as the first ingredients on the label and for at least 2 grams of fiber per slice.
Eat the peel! Taking the peels off fruits and vegetables reduces the amount of fiber.
Switch to brown rice or whole-grain pasta instead of white rice or pasta.
Choose whole fruit instead of drinking juice. You will get more fiber and consume fewer calories.

Fiber Face-Off

Here are a few examples of great-tasting fiber-rich foods readily available and how you can “power-up” your preferred food choices. On the left are examples of commonly eaten foods. The options on the right are power-up versions of the same food. The hope is when you see the power-ups you will say “Wow! it really is easy to eat more fiber”-and, “I can do that!”

Taking Care of Our Tactical Athletes

November 3, 2020November 3, 2020 Christy Nealey

Tactical professions, such as police officers, firefighters, and sheriff’s deputies, use their minds and bodies to protect and serve. Being in good physical condition enhances the ability to face physical, environmental and psychological challenges both on and off duty. The demands of these occupations have shown to increase both the risk of chronic diseases (heart disease, cancer and obesity) and musculoskeletal injuries as compared to the general population; not to mention the increased risks of developing cancer and suffering from obesity. Unlike a typical sports athlete, “tactical” athletes face the unknown all year round, day in and day out. This underscores how imperative finding a balanced relationship between work, fitness, nutrition, sleep and personal life habits is; to combat these known risks and to promote an enhanced quality of life.

Through Tactical Strength and Conditioning (TSAC) classes, coaching, and challenges, the Henrico County Public Safety Fitness Program strives to make sure our tactical athletes can achieve that balance. They work with the Police, Fire, and Sheriff departments to research and apply appropriate and effective strength and conditioning strategies to optimize job performance and prevent injury for both recruits and sworn incumbents. Let’s see firsthand the positive impacts it has had on two of our own:

Sergeant Dustin Eddington’s story:

I am a Sergeant for the Police Division and I am currently assigned to the Prevention Services Unit – CIT/TAT (Crisis Intervention Team/ Threat Assessment Team). I work with the unit by visiting citizens in the community that may either be in a mental health crisis and/or in need of services, to include voluntary/involuntary hospitalization.

Our unit also works all threat assessments: acts of violence, school shootings or other mass casualty threats in hopes to de-escalate and treat those persons. I am also a Peer Support Person that is available to our first responders in times of stress should they need someone to talk to/listen. For my primary job, my day starts typically at 6:30 am and ends 4:30 pm. I also work secondary jobs 3-4 days a week which gets me home at about 11:00 pm at least 2-3 days a week. So, to say I have a busy schedule, well that would be close to accurate. I average 70 hours of work a week.

I started this Health Trip journey almost 2 years ago after a health scare in my family forced me to look at my own health. I weighed in at over 270 pounds at that time. I was grossly overweight and totally out of physical shape. I attended a class on a whim, just to see where I was from their point of view. It was horrible. I could not even complete a workout. Still on my journey, I have lost 70 pounds so far. I try to start off 4-5 days a week at the gym, working out with the TSAC morning program. It gets my day started on the right track and focused; knowing that my personal goal of exercise has been completed and I can now focus on the day’s events, whatever they should be. I am in a totally different place as far as physical shape and can complete the workouts.

Now, I challenge fellow peers to join the program (see the stats of Detective Damon Grant below), which has been a huge pay it forward accomplishment that I am most proud of. My journey is ongoing with no end in sight, but with the training and assistance of Joshua Gaskins and Joey Pacelli I am meeting and exceeding my goals.

It is a challenge, but I am not alone, as others have stepped up and joined in on achieving their own personal weight management goals, which is a huge motivator to me, knowing that I am not alone in the struggle… Some Days, the struggle is Real… 🙂

If you have read this all the way to the end, I appreciate it. I hope that if you are someone in need of that “push” to get into the gym, please know that you’re not alone and you will have help every step of the way. You just have to show up and put in the work.

Damon Grant’s Success Story:

I was diagnosed with Type 2 Diabetes and had an episode with high blood sugar. My Sergeant was affiliated with this class and introduced me to Josh. I started working out with the class and it was tough. I was overweight and not feeling very energetic. Since I have been working out with this class, there have been some positive changes. Despite the pandemic originally canceling fitness classes, Dustin and I still followed Josh’s program. Now, with classes resumed I have lost 59 pounds since February 2020.

The icing on the cake is that both Dustin and Damon recently completed the 30-day Concept 2 Rower Fall Team Challenge with Team Henrico. Dustin finished in third place on the team with 201,014 meters and Damon finished in fourth place with 186,641 meters. Their amazing efforts helped Team Henrico earn first place in the Corporate Division in this worldwide competition!

While the focus of the Public Safety Fitness Program is to help Henrico’s tactical athletes, certainly, everyone can relate to the challenges of a good work-life balance and the battle to stay healthy along the way. The Fitness and Wellness Division offers many opportunities to assist all permanent Henrico County employees on their Health Trip journey.

A healthy boost to your day in less than 5 minutes

November 2, 2020November 2, 2020 Christy Nealey

Start your day with this green smoothie packed with a variety of fruits, like pineapple and banana, in each serving and a nutrient-rich combination of fiber, vitamins and minerals in each sip. The healthy boost comes from the 2 ½ cups of fruits and vegetables in this smoothie recipe meeting the American Heart Associations’ daily intake recommendations to prevent Cancer and disease.

Ingredients:

1 cup spinach
½ medium banana, frozen
½ cup pineapple, frozen
4 ounces orange juice (can substitute coconut water to lessen sugar grams and calories)
4 ounces water
1 cup ice

Directions:

Add all ingredients into the blender. Blend until smooth.
Spinach is packed with nutrients and antioxidants and it is low in calories. The leaves have a very mild flavor making is an easy option for green smoothies. You can barely taste the spinach when its combined with frozen bananas and pineapple.

Spinach Benefits:

Nutrient dense food packed with magnesium, potassium, calcium, iron, vitamins A, C and K.
Great source of antioxidants Lutein and Zeaxanthin to promote eye health by protecting the eyes from UV light.

Understanding the Stress/Health Connection

August 3, 2020August 3, 2020 Christy Nealey

Stress exists in your mind — but it’s also evident in your stomach, heart, muscles and even your toes.

“In fact, stress may affect every cell in your body,” says Ronald Glaser, Ph.D., a researcher at Ohio State University Medical School.

During stressful times, your body produces various chemicals, including cortisol, an immune-suppressing hormone. The more cortisol produced, the weaker your immune cells become and the more susceptible you are to illness.

“A one-day stressor isn’t going to make a big change in your risk of getting a cold, for example,” says Dr. Glaser. “But a chronic stressor that lasts a few weeks could dampen your immune response and create a risk of disease.”

Migraine headaches, sleep disorders, backaches, skin rashes, fatigue, irritability, headache, depression, worry, mood swings, chest pain, anxiety, upset stomach, ulcers, and high blood pressure are common reactions to stress.

By gaining a better understanding of the stress/disease connection, you can reduce your stress and, in turn, improve your health and well-being.

Keeping stress in check

No one can avoid all stress — and a certain amount actually is good for you. But it’s best to keep unhealthy levels in check.

The following steps can help you control everyday stress:

Recognize your stress signals. Once you’re aware of your stressors, you’ll have a better idea of when you’re stressed and can take steps to reduce them.
Notice when you’re most vulnerable to stress and prepare yourself. Are you most affected in the mornings? On Mondays? In the winter?
Exercise. Aerobic workouts — walking, cycling, swimming, or running — can release pent-up frustrations while producing endorphins, brain chemicals that counteract stress.
Eat a healthful diet. A balanced diet can help stabilize your mood.
Communicate with friends and family. Social ties relieve stress and contribute to a positive attitude.
Spend time enjoying your hobbies. Doing so allows you to focus on a pleasurable activity instead of your problems.
Try relaxation techniques. Meditation, creative imagery, visualization, deep-breathing exercises, yoga, and listening to relaxation tapes can help you relax.
Learn to set limits. Don’t agree to unnecessary, stressful obligations.
Get enough sleep. Stress interferes with relaxation, making it hard to get a good night’s sleep, which can lead to fatigue and a reduced ability to cope. To get the best sleep possible, try to go to bed and wake up at the same time every day.
Steer clear of caffeine. Caffeine can add to your anxiety, making you feel even more stressed.
Avoid alcohol and drugs. Using alcohol or other drugs to relieve stress only masks symptoms and can worsen stress in the long run.
Learn something new. The excitement of learning something new, such as how to speak a different language or play a musical instrument, can make your worries seem far away.
Take a breather. Stressful situations can make you breathe more shallowly or hold your breath. When you have to relax fast, belly breathing can be done in seconds. To do it: Concentrate on making your abdomen move out as you inhale through your nose, then in as you exhale. Using imagery as you belly breathe can help you further deepen and slow the pace of your breathing. As you inhale, close your eyes and imagine the air swirling into your nose and down into your lungs. As you exhale, imagine the air swirling back out again.

Combating serious stress

“In combating serious stress, you should first carefully appraise the seriousness of the situation and the adequacy of your coping resources,” says Kenneth B. Matheny, Ph.D., A.B.P.P., director of counseling psychology at Georgia State University in Atlanta.

When faced with a highly stressful event in your life — perhaps the death of a loved one, a life-threatening illness or a serious financial loss — the following strategies will help you cope:

Avoid unnecessary changes in your life. Instead, reserve what energy you do have for dealing with the stressor at hand. If possible, stabilize your work and home environments while working out the primary problem.
Quiet your mind. In times of stress, the mind makes things seem worse than they are by creating endless versions of impending disaster. Because the body can’t tell the difference between fact and fantasy, it responds with heightened physical response.
Keep in the present. You can calm both your mind and body by keeping your mind in the present, which is seldom as stressful as an imagined future or regrettable past. To keep your mind in the present, focus your attention on your breathing, a sound or visual pattern, a repetitive movement, or meditation.
Courageously and aggressively face the stressor. Resist any temptation to ignore the stressor. Instead, carefully appraise the seriousness of the problem without magnifying it out of proportion. In addition, confirm your view of the stressor by talking with others. Make a special effort to speak to family, friends, or co-workers who have dealt with similar experiences.
Take inventory of your coping responses. Confidence is a valuable ally in combating stress, and it builds on memories of past successes. Review successes you’ve had with other stressful life situations. Recall some of the specific things you did to cope.
Take action. Commit yourself to a reasonable course of action to deal with the stressor. Action is a powerful stress-reducer. Research shows the body lowers its production of epinephrine, a powerful stress hormone, when a person shifts into action.
Take time out to relax. At least once or twice a day, take time to decompress by relaxing — perhaps by listening to soothing music, taking a walk, gardening, reading, or exercising.

From Mindful to Mindless: How to Engage in Healthy Habits That Last for Life

July 1, 2020July 1, 2020 Christy Nealey

Exciting as it is, the idea of embarking on a new healthy way of living can be overwhelming. We know how much physical and emotional effort lasting change requires. If you have attempted change and stumbled in the past – and who has not – even just the act of aspiring to change and risking failure can feel exhausting. After all, most people assume that to achieve their feel-great weight, they will have to practice herculean feats of willpower that make healthy eating and exercise so very challenging.

Wouldn’t it be great if we could just flip a switch in our brain that would force us to eat the healthiest foods in the healthiest amounts and get the most effective workouts? That may not be possible, but creating habits is the next best thing.

Once you become aware of the emotional and environmental triggers between you and your goals and get some perspective on your own desires and temperaments, you can use that information to create habits that set you up for success. By setting up a series of carefully crafted habits, you can put your healthiest eating and most effective training practices on autopilot.

The term habit has an austere connotation; it implies servitude and obligation. It sounds downright unpleasant, but habits can liberate us from fretting about what to eat, when to exercise and how to reach and maintain our feel-great weight. Habits are freeing and energizing. They save us from the draining and difficult work of making decisions and exercising our self-control. What is more, each time you practice a healthy habit, it gets stronger and more automatic, so you do not have to muster up as much willpower to do it.

Here are some keys to effective habit creation that can help you make your own eating and exercising life more successful than before.

Respect yourself: You are who you are. You can be yourself. Change is possible, but personality transplants are unlikely. So, as you are setting up habits, do so with honest understanding of your own nature. If you are a night owl, do not vow to start daily 5 a.m. workouts. Focus on changing the situation to suit your desires and inclinations.
Show a little compassion: Do not say anything to yourself that you would not tell a good friend.
Convenience matters: It is important to make anything you do not want to do inconvenient, and anything you do want to do as easy as possible. If you do not want to indulge in cookies, do not buy them.
No man is an island: We are influenced by other people’s habits. If you want to form a habit, think carefully about what people around you are doing. If they are engaging in healthy living, that is helpful. If they are not, or they are actively sabotaging your goals, plan how you are going to contend with them.

Need motivation to begin your healthier habits? Participate in the July 21-Day Intermittent Movement Challenge to move more and decrease sedentary behavior with minimal interruption – a manageable way to get fit without designating an hour per day for exercise.

Visit the Health Trip page on the Power Henrico website for additional information.

Health Trip Words of Wisdom

June 1, 2020June 1, 2020 Christy Nealey

Do Not Ignore Your Diet

One of the most common mistakes I have seen people make when they start exercising is increasing the amount of food they are eating. In fact, a study published in the International Journal of Obesity found that when overweight women and men started exercising, many in the study compensated for their workouts by taking in as many as 270 extra calories a day – negating more than half of the calories they burned. A typical moderate 45-minute bout of exercise burns about 250-300 calories. Enjoying a glass of wine and a few crackers with cheese is more than enough to wipe out the calorie deficit from the workout.

One of the best ways to avoid this type of weight loss sabotage is to pay attention to what you are eating when you begin an exercise program. Sticking to a quality meal plan will keep your appetite and calories under control but allow you to be properly fueled for your workouts – and lose more weight. A good place to look for reputable, calorie conscious meal plans include the American Heart Association (https://www.heart.org/en/healthy-living/healthy-eating/losing-weight) and Eating Well (http://www.eatingwell.com/category/4237/how-to-lose-weight/).

Even if you decide to not follow a specific meal/diet plan, if there is any chance that your eating habits may be an issue for you, experts recommend that you start tracking your food intake. It is easier to say NO to second helpings, big portions, and high calorie treats if you know you must write them down. It is not uncommon for those who regularly record what they eat and when they exercise to lose nearly twice as much weight as those who do not keep track.

If you are looking for help in starting a healthier eating plan, join the Fitness and Wellness ‘Unlock your Potential’ Challenge. Participating with your co-workers who will support your efforts and cheer you on can give you the boost you need to keep believing in yourself when the going gets tough. For more information, visit the Power Henrico Health Trip page.

Intuitive Eating: Am I Hungry?

May 1, 2020May 1, 2020 Christy Nealey

Let’s face it, this pandemic has forged unprecedented challenges into everyone’s life. However, new challenges can bring new opportunities. So, whether you are working from home attempting double duty with your job and homeschooling your kids, or you are an essential employee tasked with new responsibilities and workloads, or a mixture of both, there is something to learn in the midst of these perilous times. I believe there is no better time than now to focus on what you can control and influence when it comes to maintaining or achieving good health and immunity. Your nutritional habits have tremendous power. Food can either be your pitfall or advantage.

Are you indulging in self-sabotaging habits such as binge drinking, late night snacking, and mindless eating? Well, becoming more intuitive, or mindful, of your eating habits can equip you with the arsenal you need to win the battle for your health. Intuitive eating is the ability to stay tuned in to your body’s natural hunger and fullness cues. Many benefits are associated with this tactic including the following:

Changing your mindset
Achieving a healthy body composition
Improving the ability to choose more nutritious foods
Learning when you should or shouldn’t eat
Consuming fewer empty calories
Avoiding overeating or undereating
Appreciating your food more
Boosting your immunity.

It seems simple to ask yourself ‘am I hungry?’ before eating, or to stop eating before any discomfort sets in, but the key to becoming more nutritionally intuitive is through the power of intentionally and repeatedly making good choices over time—this starts with a change of your mindset! As you make positive, healthy choices every day, your new habit will have long-term positive impacts on your health. Thus, the purpose of this article is to not only provide intuitive eating strategies for your Health Trip, but to, also, equip you with effective solutions that will make you stronger than before.

Strategy #1: Using the hunger scale.

The Hunger Scale below is an effective, yet simple strategy to discover how you should and should not feel when eating intuitively. The idea is to stay within the green zone and avoid the caution and red zones when you begin and stop eating. For example, begin eating when you are mildly hungry (zone 4) and stop when you are satiated or mildly full, with no discomfort (zones 5-6). The feeling of starved or famished (zones 1-3) and eating to the point of discomfort, or feeling sick, (zones 8-10) should be avoided. Practicing this routinely will yield a positive impact on your energy levels and lessen negative emotions, such as irritability or being “hangry”.

Strategy #2: Stop and think.

When learning to become more intuitive, using the stop and think rule may help. For example, try asking yourself these questions before making the decision to eat:

“Is this an emotional eating decision?”
“Am I actually hungry?”
“How long has it been since the last time I ate?”
“What are the benefits or detriments of eating this?”

If you deduce that your reason for eating is an emotional decision due to stress or boredom, try distracting yourself by going for a walk or some form of activity. Reminding yourself of your eating schedule and understanding the benefits or detriments of your food choices can help you stay on track with your health and fitness goals.

Strategy #3: Journal your wins!

Remember, becoming more intuitive requires a change in how you think. Try keeping a handwritten journal of your wins. A “win” would be each time you made a positive choice regarding a food selection or food avoidance. For example, you figured out your desire to eat was due to an emotional eating response, so you went for a walk instead. WIN! When you journal your wins repeatedly, it increases the likelihood of building a new habit.

Strategy #4: Enjoy your food.

There is truth in the philosophical quotes: “food is fuel”, “food is the way to my heart”, “food is love”, “food is life”, “food is medicine”, and “food is good”. When you enjoy something, you are more apt to adhere to it long-term. Thus, pursue new ways you can enjoy healthy, mindful eating.

Try finding new recipes with ingredients you love.
Involve the family by preparing and cooking together.
Go out of your norm by exploring your grocery store. Look for new foods you are willing to try.

Strategy #5: Eat slow and savor your food.

Not only will this allow you to enjoy your food, but the action of eating slowly will enable you to eat less. Chewing more, having conversation while eating, and putting your fork down between bites will increase the length of time it takes to eat your meal, triggering satiety without overeating.

Strategy #6: Avoid restrictive eating practices.

Recently, an article by U.S. News & World Report identified the best diets of 2020, and those which were restrictive (i.e., Paleo, Whole 30, and Keto) were not at the top of the list! Restricting entire food groups is not sustainable for many reasons: It is harder to get all important nutrients, it disrupts satiety, it is harder to promote long-term weight loss (2 years or more), is less protective against diabetes or heart disease based on available evidence, and is harder to comply with (Cooper Institute 2020). Thus, a diet plan that includes all food groups in moderation leads to a long-term healthy lifestyle. Diets such the Mediterranean Diet, the DASH Diet, or Weight Watchers are notable for success.

Strategy #7: Have a plan of action.

True success or change is not achieved accidentally, but intentionally. It has been shown that individuals who set goals have a higher likelihood of being successful. This is because when you set a SMART goal it comes with a plan of action. Planning is a key factor in becoming more intuitive. Try these action plans to become more successful at intuitive eating:

Set SMART Goals. Goals should be Specific, Measurable, Attainable, Realistic, and Timely.
- Break your action plan down this way:
  - This year I will…
  - This month I will…
  - This week I will…
  - Today I will…
- Set a schedule. Review your calendar or daily agenda and schedule eating times. Anything that occurs outside of this schedule should be avoided.
- After finding recipes, add the ingredients to your grocery list. This can help save you money and walk through the grocery store with good intentions.

Strategy #8: Reward yourself.

Positive reinforcement, or a reinforcing stimulus, has been shown to promote the behavior you are trying to achieve. Try setting up a reward system for achieving your yearly, monthly, weekly or daily goals. Here are some examples below: (rewards listed based on current social distancing guidelines)

Reward yourself with an affordable pampering product purchased through the internet.
Reward yourself with a small delectable treat.
Reward yourself with new nutrition or fitness gear that encourages your journey.

In summary, becoming more intuitive may seem challenging, but the long-term benefits are priceless. When you make the decision to form a new habit remember that persistence is key, and perfection is unrealistic. Failures may happen along the way and that is ok. Learn from your mistakes and keep pursuing your goal(s)—focused attention and perseverance pays!

For more resources on healthy habits, visit Power Henrico.

For a jumpstart into intuitive eating, join the 21-Day Intuitive Eating Challenge May 1 – 21, 2020!

Boost Happiness by Spending More Time in Nature

April 1, 2020April 1, 2020 Christy Nealey

Think back to a favorite vacation. Did you spend most of the day in the sun, perhaps on a sandy beach? Or was it an escape to the mountains spent skiing or hiking? Regardless of where you went or what activities you chose to participate in, the best vacation memories come from spending time in the great outdoors.

Medical research is shining light on the fact that connecting with nature boosts productivity, creativity, resiliency, mental focus and happiness. As Americans, we have grown accustomed to a mundane schedule of working, watching TV and sleeping. We are attached to technology, leaving us inactive and indoors. The combination of a sedentary lifestyle and not getting outside can lead to poor physical and mental health.

While now is not the time to plan a vacation, it is the time to do our individual part to practice social distancing and perhaps self-quarantine due to our current public health crisis. It is the time to be intentional about scheduling in ‘nature time’ everyday (weather permitting). Eat your lunch outside, go for a walk, move your exercise time to the backyard, or even catchup on email in a nearby green space. Take a breath of outside air!

Believe it or not, breathing in fresh air (oxygen) does affect your sense of well-being and happiness. Oxygen levels in your brain are tied to your levels of serotonin, the neurotransmitter that affects not only mood, but appetite, memory, and social behavior. Too much serotonin and you become irritable and tense. Too little serotonin and you can become depressed. Breathing in fresh air can help regulate levels of serotonin and promote happiness. All it takes is 20 minutes!

Boost your happiness and join the 21 Days to Connect with Nature Challenge! Visit the Health Trip page on the Power Henrico website for details.