Articles & News

Current Physical Activity Recommendations from the Federal Government

December 28, 2018admin

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:

https://health.gov/moveyourway/

Let’s Be Whole Launches New Food Distribution Program

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FOR IMMEDIATE RELEASE:

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.

ABOUT LET’S BE WHOLE

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 Right Can Help Your Skin Look Healthier

November 3, 2018admin

Perhaps you’ve heard that applying creams, moisturizers, and regular exfoliating helps your skin look healthier. You might even have heard that drinking water and keeping the body hydrated is important for younger looking, healthy skin. These things are true, but many people forget that what you eat can also have a significant impact on your skin.

Your skin is your body’s largest organ, and even in the wintertime some of it is visible. The skin on your face is usually the first thing people see when they meet you. So it makes sense to keep this important organ in top shape. Here are some tips for how eating right can help your skin have a healthy look.

Vitamins and Minerals

Vitamin A is considered to be a very important vitamin for skin health. Carrots and other colorful vegetables have a lot of this vitamin. However, experts recommend low-fat dairy products for vitamin A, because it is said to be more readily absorbed in the form found in dairy foods. Low-fat yogurt is particularly recommended. In fact, plain yogurt is often an ingredient in topical skin preparations.

Vitamins C and E are also said to be important for skin health. They are considered “antioxidants,” which are discussed below. Vitamin C is found in citrus foods, bell peppers, tomatoes, and cantaloupe. Vitamin E occurs in avocados and most nuts and seeds.

Antioxidants

Health professionals across the board are recognizing the importance of antioxidant foods in the diet, and how these antioxidants affect skin health is coming to light. 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 berries, pinto beans, artichokes, and tea.

Fats and Oils

Remember when your dermatologist told you not to eat “greasy” foods, as that could worsen acne? But 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 are said to aggravate acne (your dermatologist was probably right on this one!). Empty calories and junk food may not cause skin problems directly, but these void calories do not provide the nutrients your skin needs to be healthy. They also fill you up so there’s no room for the healthy foods.

Common Meditation Problems

January 4, 2018admin

As with any new adventure, the feeling of starting off with tons of excitement and exhilaration and then falling to the other end of the spectrum is common. When you begin your endeavor of meditation, it is important to remember that there will be times of frustration. Meditation is not a magic pill that, once swallowed, will come easily and effortlessly. It takes practice and it takes patience.

There are some common problems with mediation in the early stages.

* It is hard to focus – In the beginning, you may have high expectations that meditation will magically transform your life and it will do so immediately. This is not the case. Meditation takes focus. When you find your mind constantly shifting gears and you are unable to sit quietly and focus on breathing, you need to regain control of that focus.

Sometimes picking a focal point in the center of the room or even a focal point that you have created will alleviate the problem of focus. Concentrating on your breathing will also help you gain control of your meditation experience.

* Thinking too much – If you are thinking too much about trying not to think too much, you will sabotage yourself. Try not to focus too much on getting clear and quiet. If you find you are straining the muscles in your forehead, trying to clear your mind, then you are trying too hard. Start with a slow progression of deep breaths and by tensing and releasing various parts of your body and your muscles. When it comes to meditation, too much effort can strain your results.

* Too many distractions – If you have not designated a quiet space for your mediation, chances are that you will not have a successful beginning. It is very important to have a set-aside room or space for your meditation practice. If you have chosen a place with too many distractions and too much traffic, you have set yourself up for failure. In addition, it is imperative to tell your family members that you have a schedule and you intend to stick to it.

* Disregarding your commitment – In the beginning, when you are not quite seeing the immediate results you may have anticipated, it is easy to disregard your commitment. However, make it a point to stick to your commitment even if that means being accountable to a friend or family member. If you give up too soon, you will never reap the amazing benefits of mind, health, and body.

* Difficulty with the breathing rhythm – Sometimes individuals may breathe in too deeply and out too rapidly. The point is not to hyperventilate yourself, but to find that rhythm that works for you. Long, slow, deep inhalations with long, slow exhalations will work better than short breaths in and short breaths out. Once you get the feel for the rhythm, you will have mediation down in no time flat.

Creating a Meditation Room

January 3, 2018admin

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.

What Is Wellbeing?

September 4, 2016admin

noun

the state of being comfortable, healthy, or happy.

Wellbeing is defined by what people perceive about their lives, such as the quality of their relationships, their positive emotions and resilience, the realization of their potential, or their overall satisfaction with life. Higher levels of well-being are associated with decreased risk of disease, illness, and injury; better immune functioning; speedier recovery; and increased longevity. mentally, physically and spiritually according to the CDC. Individuals with high levels of well-being are more productive at work and are more likely to contribute to their communities.

Research shows that positive emotions—central to well-being—are not merely the opposite of negative emotions, but are independent dimensions of mental health that can, and should be developed.

An Overview of Meditation

September 3, 2016admin

Many individuals think of sitting on top of a mountaintop with legs folded and fingers poised when thinking about successful meditation. Meditation does not, however, have to be that extreme. As a matter of fact, meditation can be quite simple if you follow a few tried and true tips for successful meditation.

Set Aside an Allotted Time ñ When it comes to meditating successfully, make sure that you have an allotted time set aside each week for this purpose. If you choose to start meditating, it is best to begin with a once per week practice until you are more comfortable with the art of meditating.

Even if you have to put it in red pen on your calendar, put it on your calendar. Use your smart phone to schedule a reminder or even send yourself an email reminding you of your date with rest and relaxation. The rewards of being intentional about meditating are worth their weight in gold.

Let Everyone Know of Your Intentions ñ Let everyone in your household know that you will be taking on the practice of meditation and when, how, and where you will begin this process of transformation. Let everyone know that you are committed and disciplined to maintaining this goal and that your health and his or her happiness depend on it, as well. Let your family in on a little secret. Tell them that meditating will be good for you and create a happier more relaxed and healthier you. This will have a trickle down effect on all of your family members and it is in their best interest to support you as you go on this newfound journey.

Pick a Location

Find a soothing, relaxing, and out of the way area for your meditation practice. Set up the area with a few comforting photos, some scented candles, a comfy pillow, and a nice throw rug. Even if it is just a corner of your bedroom where you can go and lock yourself in and not be disturbed, it is very important to claim your private space for your meditation retreat.

Educate Yourself

Educate yourself on the art of meditation to that you will have a base knowledge before you begin. Get some educational materials to view, watch some videos online, and gather some reading material on the subject.

Arming yourself with knowledge before you begin will allow you to have a more peaceful and results oriented experience.

By educating yourself, setting aside a quiet location, letting your family know of your intentions, and securing a quiet spot to meditate in, you can float into a meditation experience that is successful and peaceful all rolled into one.

When and How to Meditate

September 3, 2016admin

Once you have decided to invest your time and effort into learning how to meditate, it is also important to decide on the when and the how of meditation. Meditation will offer many benefits in the areas of health, concentration, stress, anxiety, and joy.

Setting aside a committed time is a very important component of meditation. Making sure that everyone respects your commitment is also vital to the success of your meditation experience.

Make a Commitment

The first and probably the most important aspect of beginning meditation is to commit wholeheartedly from the outset. When you speak of meditation, let everyone know that you are going to meditate as part of your routine. Do not say that you are going to “try” meditation; that will only set you up for an easy escape from the beginning.

Make sure that your words and actions are aligned with the commitment to meditate.

Pick a Time

Pick a time of day or night and make a commitment to stick to that time and date. Make sure that you choose a time that will always be convenient for you without any disruptions. If that means locking yourself in your room for a period of time before bedtime, get a sign that says that meditation is in practice and do not disturb.

If you choose to practice meditation in the morning, get up a few minutes earlier every day to begin meditation.

How Often

When you first begin to meditate, keep your expectations in check. Start off slowly and increase the time gradually. In this manner, you will not start off on too high a level with too many expectations and then you will not be disappointed. Give it some time.

Start off with 15-minute intervals each morning. Morning is best because your body has not fully awakened to the stressors of the day. Thereafter, when you begin to see the rewards of meditation, you will be able to increase and adjust your schedule accordingly.

Posture

Another important aspect of meditation is your posture. A pose that is too rigid or too loose will diminish the meditation experience. Sit with your spine upright, but not too stiff. Sit on the floor on a comfortable blanket or mat.

Make sure that your neck is straight and your shoulders are not slouched, but remember to relax your arms and legs.

It may take some time to adjust your position, but over time, you will realize what the right position is once you have experimented.

Do not expect to be miraculously transformed in the beginning. Meditation – just like anything else – takes time, patience, and practice.

Transcendental Meditation

September 3, 2016admin

Transcendental Meditation is the art and skill of learning how to separate oneself from negativity and stress and come to a place of awareness and self-realization.

Just the sound of transcendental meditation sounds like a blessing in itself. Imagine the benefits you can obtain from actually learning how to practice transcendental meditation and make it a part of your weekly routine.

Transcendental meditation can improve your health in many ways. First, there is the medical benefit and second there is the benefit over the negativity of the mind. Last but not least, there is the spirit benefit.

Transcendental meditation may offer health benefits to the physical body, but also helps to relieve stress. This type of meditation also offers benefits to the spirit or soul as some may call it.

Physical Health

Scientific methods of exploring transcendental meditation document health benefits in many areas:

* Cardiovascular health
* Joint and arthritic disorders
* Pain disorders
* Blood pressure and cholesterol levels
* And even menopause

Meditation of course starts with the mind, but it also has a direct impact on the benefits of the body. It stands to reason that if the mind is healthy, alert, active, and alive, then the body will follow its direction.

Mind Health

Transcendental meditation is a practice recommended as an alternative form of therapy or as an addition to traditional medicine. Many individuals claim that this type of meditation is beneficial to their mental state of mind. It has been known to provide extra comfort and care for those who experience issues such as:

* Anxiety
* Fear
* Stress
* And even some forms of depression

Some practitioners of transcendental meditation have felt a feeling of inner peace, overall calm, and a clear and insightful outlook immediately after meditating.

Spiritual

Many individuals that have taken on the practice of transcendental meditation have disclosed an overall feeling of peace and calm that seems to live inside them at all times – not simply after having meditated.

These individuals may be experiencing the broader impact that transcendental meditation may have. This type of meditation can be like a pebble in a pond effect, wherein it gives the individual the benefit but that benefit extends to those around the individual, as well.

Therefore, as you can see, transcendental meditation has benefits for the mind, body, and soul. In addition, it may just be that this type of meditation will offer benefits to those around you as you continue to practice and become more proficient.

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