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Blog – Lets Be Whole
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Current Physical Activity Recommendations from the Federal Government

The federal government’s Department of Health and Human Services recently issued the following science-based recommendations for Americans released in November 2018. The second edition of the Physical Activity Guidelines for Americans discusses the proven benefits of exercise and outlines the amounts and types of activity recommended for different ages and populations. Physical activity is key to improving the health of the Nation. Here are the recommendations:

  • Preschool-age (3 through 5 years): physically active throughout the day with the goal of three hours of activity daily
  • Children and teens (6 through 17 years): at least 60 minutes daily of moderate-to-vigorous physical activity; include vigorous activity, muscle-strengthening, and bone-strengthening activity three times a week
  • Adults: at least 150 to 300 minutes weekly of moderate-intensity aerobic activity, or 75 to 150 minutes weekly of vigorous-intensity aerobic activity, or an equivalent combination of both, plus muscle-strengthening activities on at least two days a week
  • Older adults: multicomponent physical activities that mix balance activities, aerobic activities, and strength training can help prevent falls and injuries; reduce overall sitting and replace it with light (or when possible, moderate) activity
  • Pregnant and postpartum women: at least 150 minutes weekly of moderate-intensity aerobic activity
  • Adults with chronic conditions or disabilities: follow adult guidelines as able, including both aerobic and muscle-strengthening activities

Unfortunately, just 26% of men, 19% of women and 20% of adolescents are meeting the recommended standards, officials said, costing the US health care system $117 billion each year and leading to about 10% of premature deaths.

Rather than a one-size-fits-all approach, the Dept. of Health and Human Services created the Move Your Way promotional campaign that emphasizes personalized, practical strategies that people can use to fit more activity into their busy lives. Their goal is to help people live healthier lives through increased physical activity. You can visit the website here:



Let’s Be Whole Launches New Food Distribution Program


Today, Let’s Be Whole has announced their new food distribution program called the “Whole Foods, Whole Families, Whole Communities” which aims to create “food sovereignty” and address the need for fresh whole foods such as organic fruits and vegetables in underserved communities with very little access to healthy grocery store and dining options in South Los Angeles.

The team at Let’s Be Whole will continue to promote nutrition education, offer workshops about how to plan and build a garden as well as how to juice with whole foods. They want to encourage low-income populations to increase their fruit and vegetable consumption and to care for the earth by reducing their waste and turning food waste into rich organic soil and products.

Inequitable access to healthy food is a major contributor to health disparities and a significant public health concern. According to the Centers for Disease Control and Prevention, adult obesity rates are 51 percent higher for African Americans than whites, and 21 percent higher for Latinos. Black and Latino children are more likely to become obese than white children. A large and consistent body of evidence supports the fact that many low-income communities, communities of color, and sparsely populated rural areas do not have sufficient opportunities to buy healthy, affordable food.

Fruit and vegetable consumption falls well below recommendations in much of the US, particularly among African American, Latino and low income populations. Minority families often reside in neighborhoods with few supermarkets or alternative healthy food options (e.g., farmers markets, community gardens), making fresh produce difficult to obtain. These neighborhoods are classified as food deserts and lack full-service grocery stores, increasing the difficulty and expense of obtaining healthy foods

In Los Angeles there are 2.3 times as many supermarkets per household in low-poverty areas compared to high-poverty areas. Predominantly white areas have 3.2 times as many supermarkets as black areas and 1.7 times as many as Latino areas. Decreased access to healthy food means people in low-income communities suffer more from diet-related diseases like obesity and diabetes than those in higher income neighborhoods with easy access to healthy food, particularly fresh fruits and vegetables.

According to the American Planning Association“Disparities in food access are influenced by geographic, economic, and social factors, but also by a community’s food production, processing, distribution, consumption, and waste recovery policies and practices. Food access is not simply a health issue but also a community development and equity issue. For this reason, access to healthy, affordable, and culturally appropriate food is a key component not only in a healthy, sustainable local food system, but also in a healthy, sustainable community.”

Understanding the above statistics, Let’s Be Whole is committed to do its part to solve the food scarcity problem by distributing organic foods to those in need. Visit www.letsbewhole.com for upcoming locations and days of distribution.


Founded in 2015 by actress-producer-humanitarian, Nina Womack, Let’s Be Whole is a socially-responsible, alternative health brand committed to helping underserved communities become empowered through a holistic healing approach of wellness geared for an individual’s physical, psychological and spiritual well being. Their mission is to address disadvantaged communities health needs by empowering them to find a naturopathic balance between the mind body and soul.  Let’s Be Whole explores ancient healing techniques, holistic medicine, and modern knowledge to inform and support people on their own personal journey to health.

Eating Nutritiously For Good Skin Health

Our skin is our body’s largest organ and most of us aim for healthy-looking skin. As we know, drinking water, keeping hydrated, and getting plenty of rest is important for younger looking, healthy skin. We apply masks, moisturizers, and regularly exfoliate to help our skin look healthier but the food we intake also has a significant impact on our skin.

In order to keep this vital organ in tip top shape, here are some tips for how eating right can help your skin have a healthy look:

Plant-based Vitamins and Minerals

Vitamin A is considered to be a very important vitamin for skin health. Carrots, broccoli, sweet potato, pumpkin, canteloupe, mango, sweet red pepper, spinach, black-eye peas, and other colorful vegetables have a lot of this vitamin.

The recommended DV is 5,000 IU for adults and children aged 4 years and older. Vitamin A deficiency is uncommon in the U.S., and most people do not need to worry too much about counting vitamin A values.

Vitamins C is a water-soluble vitamin found abundantly in vegetables and fruits of all kinds. It is beneficial for the skin, hair and nails due to the way it supports collagen function, fights off free radicals in the body and it also prevents aging and inflammation.  Vitamin C is found in citrus foods such as orange, kiwi, lemon, guava, grapefruit, also black currants, strawberries, papaya, and cantaloupe, vegetables such as broccoli, cauliflower, brussel sprouts, capsicums, tomatoes,  bell peppers, and herbs such as rose hips.

Vitamin E also important for skin health occurs in avocados and most nuts and seeds such as almonds, peanuts, and hazelnuts/filberts, sunflower seeds, vegetable oils such as wheat germ, sunflower, safflower, corn, and soybean oils and green leafy vegetables such as spinach and broccoli.


In Traditional Chinese Medicine (TCM), the skin is said to be an indicator of a person’s liver and other digestive organs. This makes sense, as the liver stores toxins that enter the body to keep them from circulating and causing harm. Antioxidants help boost liver health and, in turn, skin health.

Another way that antioxidants in the diet may help skin is by protecting the skin cells themselves. Damage from free radicals – pesky molecules that form as a result of toxin exposure, as a by-product of certain body processes, or from sun exposure – may be prevented by antioxidants in the diet. So eating foods rich in antioxidants may help prevent this free radical damage from occurring. Antioxidant-rich foods include dark chocolate, blueberries, raspberries, strawberries, pecans, kale, pinto beans, red cabbage, artichokes, and tea.

Fats and Oils

Fat intake does have a place in a healthy skin diet – as long as it’s beneficial fat. The fatty acids found in salmon, nuts, seeds, and some oils (such as olive and canola) help build strong cell membranes. They also help the body digest and use fat-soluble vitamins, such as the aforementioned vitamin A and also vitamin D, another vitamin associated with healthy skin.

What to Avoid

Deep-fried foods and junk food do not provide the nutrients your skin needs to be healthy and should be avoided as much as possible.


Creating a Meditation Room

Once you have made a conscious choice to meditate, then the next step is to take action. If you have chosen to meditate at home, then you will need a space where the magic will happen.

We all try to sabotage ourselves and talk ourselves out of things by making excuses as to why we should not do something. However, once you commit to making meditation part of your life, there will be no more excuses.

Creating a Meditation Room

Pick a room in the house and declare that space to be your new meditation space. Speak with your family members if you have family living with you. Explain to them that by sacrificing this space once or twice a week, they are helping you to achieve the goal of calmness and peace.

If your family knows that you will benefit and that they will benefit by the transformation in you as well, they should be more than happy to accommodate you.

Creating a Meditation Space

If the option of having a room all to yourself does not work, do not let that deter you. Choose a space in a room that is designated for your meditation work. Your own bedroom would work wonders.

Things You Will Need

Regardless of whether or not your space is an entire room or a small space in the corner of your bedroom, you can create the space you need for perfect meditation. For this, you will need:

* A space that is void of distraction
* A space that defines you
* A place where you can be comfortable
* A comfortable floor mat or cushion
* Amenities that are conducive to relaxation

Choose a space that has minimal distraction, preferably where no phone exists. Decorate your space so that it defines you in a positive light. If your favorite color is blue, then a blue yoga mat or comfy blue pillow will be great additions. If you love to travel for leisure, put up some pictures of favorite places that you have been.

Make sure you are at your most comfortable in your space. A thick, cushy floor cushion and a fluffy pillow behind your back are ideal ways to start your meditation practice. If your floor mat is not comfortable, you will not be either.

If you wish to meditate to some serene music, buy a CD that wafts this type of music into the background just low enough to get the impact. Burn some incense or some candles, and you will be all set to go.

Once you have designed the space or room based on the theory of relaxation, you will notice how you run there to practice the art of meditation. It will be so inviting, you will not be able to wait.