For My Health Today

Sometimes we are hindered by our concerns (fears) about the judgement of others. When it comes to exercise, nutrition, and your body’s health, do you care more about what someone else thinks you should or shouldn’t be doing or your own thoughts? It’s an interesting question that I dive into during this episode

As a new vegan, one of the biggest challenges I’ve faced is finding tasty, convenient, and nutritious quick meal options. I’ve been exploring some vegan meal delivery services to help me address this challenge. Recently, I tried Daily Harvest and will share my experience with you on this episode.

Having a walking buddy can help you accomplish your walking goals while enjoying the company of your partner at the same time. FYI, both humans and pets make great walking buddies! I’m excited to tell you all about my new walking buddy, who will be joining me in just a couple of weeks.

Have you ever noticed how often one thing leads to another? For example: one action step, good deed, good or bad habit, etc. I found this to be the case regarding exercise for me in the month of January. Listen to this episode to hear how I was able to build positive momentum, despite a slow start to the month.

On this episode, I’ll share several examples of how you can easily accomplish two healthy lifestyle goals at the same time.

After growing up loving fruits and vegetables, it was easy for me to embrace a diet filled with plant-based foods. However, meat products were always a regular part of my diet. In recent years, I began shifting toward a more plant-based diet and away from meats. In this episode, I will discuss my decision to fully embrace a vegan diet just a few months ago and what the journey has been like so far.

The new year often brings on good feelings associated with a fresh new start, including new health goals. I’m excited to share one of my personal health goals with you on this episode, which just might inspire you to join me. Tune in for the details!

Are you as excited to start the new year as I am? The new year often brings on good feelings associated with a fresh new start, which can really help you focus on what’s ahead with a positive outlook. One of the things I’m excited about is kicking off the podcast with a fresh new introduction. Did you notice the change?

It is certainly no secret that, as a society, we are less active than the generation before us. In this episode, I will share 3 easy ways to take a stand for your health, that can be implemented into even the busiest of schedules. Although these tips do not fully replace the benefits of a structured exercise program, they are certainly more advantageous than neglecting movement altogether!

Before you start a new walking routine, make sure you are wearing the right shoes! Believe it or not, running shoes are not always ideal if you just plan to walk or go on hikes. The type of walking you will do is what is going to determine which shoes you should be getting. On this episode, I share five tips to consider when choosing the right walking shoes for you.

If you want to add more walking to your daily exercise routine, but don’t like walking outside or are stuck inside for any number of reasons, don’t worry! On this episode, I will share with you a few ways to get your steps in while completely indoors.

Many of us find ourselves in a pattern of laziness from time to time. Maybe your work schedule has been rough lately, this season of life is exhausting, or whatever the case may be. On this episode, I’m going to share a few easy tips to help you get moving when you’re feeling a little lazy, which can also mean that you’re feeling overwhelmed or simply unmotivated. www.StartWalking.today

There are a lot of different types of self-care activities, from drawing or writing in a journal, to taking a bath or eating right. Another thing you can do is exercise. Exercise releases those happy endorphins to relieve stress. Here are some exercises to try out for self-care, as well as stress relief.

Over the last few episodes, I’ve been sharing details about The Walking Club with you and letting you know that enrollment will be opening soon. In this episode, I’m going to tell you exactly where you can go to enroll, right after I share some good personal health news with you. At the time this episode publishes, we are celebrating Thanksgiving Day here in the US, and I’d like to share my good health news, which has everything to do with what I am thankful for right now. www.StartWalking.today

A few weeks ago, many of you shared your interests and feedback to a short survey about our community. Your feedback is valuable to me and helps me make decisions about our next steps as a community. I share that with you on this episode.

In this episode you’ll hear about what happens day by day inside of The Walking Club group. We are joined again by our community manager, Faith. Listen in and learn about the fun we have every day in the group.

In this episode you’ll hear about The Walking Club and how it has been a helpful resource, through the journey of our community manager, Faith. Listen in and learn about her journey over the last several months. Be sure to listen to the full episode, because she shares some powerful words of encouragement right at the end.

You get sick, your kids get sick, you have to travel, etc. Emergencies show up without notice and life just happens. Any number of events can occur and temporarily throw you off of your routine. In this episode, I’ll share with you three ways that I used to bounce back when life happens.

Tune into this episode as I share three important announcements. It’s time for all of us to step it up.

Too many people around the world are spending more and more time doing sedentary activities. On this episode, I talk about the health risks of an inactive lifestyle and share with you some easy ways that you can become more active.

Adding walking into your regular routine is a great way to improve your cardiovascular health, help maintain your weight, and improve your mental health. But is it necessary every day? Tune in to hear my answer to this question.

October is breast cancer awareness month. On this episode, I discuss a little bit of the epidemiology of breast cancer with you. I will chat about the connection between walking and risk of breast cancer. Finally, I will announce an opportunity to learn more about walking and breast cancer beyond this episode. I will mention several helpful resources in this episode.

Back to school, changing weather patterns, and shifts in available seasonal food options are just a few of the signs of our changing times. We are obviously still responding to the pandemic and preparing for cold and flu season as well. This is a good time to cover a few reminders as we shift into a new season and embrace new patterns.

So many women have asked me to explain the 21-Day Walking Challenge. During a recent live video presentation, I took my time and explained why I created it, and how it is a new and very different approach to starting a new walking routine. I’m sharing the audio from that presentation with you right now. By the end of this episode, you’ll know exactly what everybody is getting all excited about these days.

Hiking can be a great form of exercise, and a nice way to change up your regular walking routine. However, before you go on your hike, there are several things you should do to prepare. In this episode, I will share some tips that all beginners, especially diabetics, will find helpful.

Are you ready for a new and different approach to walking for exercise? Well, listen carefully because I’ve got something for you that fits that description. It’s new, different, makes walking for exercise easy to adjust to and maintain, even for super busy women. You’ll have fun in the process, and not only help yourself, but others as well.

While your speed should not be a big consideration when you first start walking for exercise, it might eventually be something you are concerned about. This is especially true if you do your walking on a treadmill, because you are able to adjust your speed as needed. Here are some benefits of increasing your walking speed.

If you are looking for a good exercise that includes a lot of walking, but is more interesting and a bit more challenging, then hiking might be what you’re looking for. You get your walking in, improve your cardiovascular health, and get to see beautiful scenery at the same time. In this podcast episode, I discuss some reasons why hiking is an excellent form of exercise.

Do you often turn to comfort food to soothe yourself during times of stress? If so, you aren’t alone! Especially during this pandemic and times of self-isolation, people are indulging in their favorite classics. However, comfort food means something different for everyone. Some people want the recipes they enjoyed as children, others look for specific ingredients in their comfort food. Either way, it’s not always the healthiest food, so I’ve put together some ways to make it a bit healthier for you and your family.

If you are currently isolated because of the pandemic, it is essential that you create a routine. This isn’t a new normal, but a temporary new normal, so don’t panic it won’t be like this forever. Instead, focus on what you can control, which is how you spend your time. Here are some reasons why having a routine is so important right now.

It can be hard enough dealing with self-isolation where you aren’t able to connect physically with other people, but if you are living alone, it is even harder. However, it is still possible to socialize and connect with others, even while practicing social distancing.

When you see people who have their health and fitness in good condition, you may wonder how they manage to balance everything. Whether they have children, demanding jobs or piles of schoolwork, they still maintain their health. Understanding the habits that they have and the routines that they follow can show you how to achieve better health too.

Helping others can have a number of positive benefits, but there is definitely a caveat to it. As the somewhat recently developed saying goes, you still need to remember to "put on your own oxygen mask first." While good self-care is definitely important, a vital component of good self-care will always be to help others. Here are 4 ways in which helping others helps with your own health.

What eating clean means is eating healthy. While there is certainly no 'dirty' eating, there are certain food lifestyles that can compromise health and wellbeing over time. Eating clean will make you feel more energized, emotionally more satisfied, give you a clean complexion, and provide you with adequate nourishment. If you stick to some simple clean eating guidelines for a couple of weeks, you will notice a difference in your body and overall energy levels. Here are some simple guidelines you can follow and make the first steps to a healthier diet. www.ForMyHealth.today

When you are self-isolated or quarantined at home, it is easy to just sit in front of the TV or Netflix all day, or constantly check the news and social media for updates, but this is only going to make your stress worse. Instead, you should be focusing on adding more self-care into your routine.

The best way to lose weight and get healthy is to make small changes in your everyday life. It’s these positive changes that make the biggest difference in the way you look, the way you feel, and the way you live your life. Here are a few healthy changes you can make right now to help improve your weight and life. www.ForMyHealth.today

As we continue to navigate the COVID-19 pandemic, it is important that we remember how to protect ourselves and those around us. Physical distancing should still be a part of your day to day practices. In this episode, I’m going to share a case study to demonstrate this point.

We have all experience various levels of stress with the COVID-19 pandemic, heightened awareness of systemic racism, and racial tensions on top of the normal stressors of life. It is important that we actively seek new ways to relieve stress every day. In this episode, I share a few ways that walking can be a great way to help you relieve stress.

When you are spending a lot of time at home alone, whether in self-isolation or because you are ill, it can be really easy to get stressed out. The COVID-19 pandemic is creating enough stress on its own, but it gets worse when you have to be isolated at home alone.

We are preparing for our second 5k walk, coming up in a few weeks. Listen to hear about the walk and other exciting updates for The Walking Club!

Dr. Bernadette Paul joins me to discuss the key elements of living a healthy lifestyle. We focus attention on nutritional tips for health savvy eating.

Quinyatta Mumford, MPH is a Leader, Innovator and Pioneer. Ms. Mumford is the founder of Mumford and Associates, an innovative health education and promotion firm that offers individualized, evidence-based, practical, understandable, holistic health education and promotion processes. She joins me on this episode to share powerful self-care tips for COVID-19 as well as any other time, especially for women. This episode is Part 2 of 2.

Quinyatta Mumford, MPH is a Leader, Innovator and Pioneer. Ms. Mumford is the founder of Mumford and Associates, an innovative health education and promotion firm that offers individualized, evidence-based, practical, understandable, holistic health education and promotion processes. She joins me on this episode to share powerful self-care tips for COVID-19 as well as any other time, especially for women. This episode is Part 1 of 2.

As an epidemiologist, I am often asked many questions about what to do during these difficult days of the COVID-19 pandemic. In this episode, I share an important tip directed toward people who are diabetics and those who are pre-diabetic.

Dr. Wang is the Co-founder and CEO of ScreenMe, which was created for people who don’t get regular health check ups and are unaware of the devastating effects chronic diseases such as diabetes and hypertension can have on their lives. He hopes that ScreenMe can be part of a solution to increasing preventive screening rates as well as raising awareness and reducing health care costs.

My guest on this episode is Dr. Harris, a board-certified internal medicine physician and pharmacist. He joins me to discuss micronutrient and genetic testing and its impact on your health. He shares valuable insights that are very informative.

As an epidemiologist, I am often asked many questions about what to do during these difficult days of the COVID-19 pandemic. In this episode, I share 3 tips that will help you navigate this season and manage your health. www.ForMyHealth.today

Does anyone in your family have type 2 diabetes?  What is your biggest health challenge?