http://marciacareshealthcoach.com/

Marcia Cares Health Coach, Franklin, TN (2025)

02/14/2023

If you have some health and wellness goals, here are few tips to better meet those goals:

* Focus on one workout at a time.
* Focus on one day at a time.
* Focus on one meal at a time.
* Focus on one pound at a time.
* Be realistic about your goals and remember to write them down and tell people about your goals. This will help keep you accountable.
* And – most importantly - take the time to recognize all of your achievements (whether big or small)!

02/07/2023

Flexibility training

The one aspect of fitness that is often neglected and overlooked is flexibility training. Good flexibility can improve your range of motion and allow for better, more functional movement. Good flexibility can also reduce fatigue and improve overall well-being.

Incorporating flexibility training into your day could lead to improved fitness for everyday activities and enhanced overall health and well-being. If you frequently experience muscle fatigue, muscle stress, or poor joint health, these could be signs that you could significantly benefit from flexibility exercises.

One way to improve flexibility is through regular stretching exercises. You should stretch as part of a consistent workout routine along with strength training and cardio, but you should also stretch before and after other activities. Even stretching after sitting in your office chair for an extended period of time is helpful.

Poor flexibility can impact your health and well-being in several ways. You may experience muscle fatigue, stress on your muscles, and inadequate joint health. Increasing your flexibility helps to avoid these problems.

02/01/2023

I wanted to share a relatively simple vegan barbeque sandwich recipe that my husband came up with. It all comes together with a Miso BBQ glaze.

3 sweet potatoes (shredded)
1 onion (diced)
2 TBSP of minced garlic
Miso BBQ glaze

Cook the onions and minced garlic in a large pan until the onions are translucent. Add the shredded sweet potatoes and cook until the sweet potatoes are soft, stirring often. Then add the Miso BBQ glaze and cook until hot. Serve on a bun. To add more flavor, we top off the barbeque sandwich with sauerkraut.

01/25/2023

Success is defined as the accomplishment of an aim or purpose. Successful people work hard to achieve a desired purpose. Success does not happen on accident; it takes hard work, perseverance, learning, sacrifice and most importantly, it takes patience. You are going to have good days and bad days; but you will learn along the way. So don’t give up if you don’t immediately see results or meet your goals. Keep on going……..

01/10/2023

I found the following article on the AARP website under Health. I think it is a very good article regarding staying strong as you age.

The #1 Exercise to Do as You Get Older

If you only have time for one exercise, fitness experts say, do this one:

As you age, you naturally lose muscle mass, so it’s important to strength train to stay strong. Ideally, you should work all major muscle groups in your upper and lower body at least twice a week.
But if you have time for only one exercise, you’ll get the most bang for your buck by doing a set of squats, experts say.

Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that’s a squat. When you get in the car, that’s a squat. Every time you sit down or stand up, that’s a squat. If you don’t do them well, it affects the way you live.”

Squats strengthen all of the muscle groups in your legs, including your calves, quadriceps, hamstrings and glutes, as well as muscles in your lower back and core. Those muscles provide the foundation for most activities of daily living, such as getting off the toilet, climbing a set of stairs and simply standing up from a chair.
Squats can also help protect your joints, improve your balance and prevent falls, says Denise Austin, health and fitness expert and creator of DeniseAustin.com.

“Squats are one of the best overall exercises,” she says. “They strengthen the major muscles of the lower body we need to keep strong and also protect two joints we need help with on a regular basis — our knees and our hips.”

Research shows a link between strong leg muscles and longevity. One study that followed healthy adults 70 and older for more than six years found that those who had greater quadriceps strength had a lower risk of early death. Another study revealed that your ability to sit on the floor and then get up without using your hands or knees could predict mortality.

Here's how to get started with squats:
1. Get in position
If you’re new to squats, choose a spot where you can hold on to the kitchen counter, a table or another steady surface. Holding on for stability makes it easier to focus on your form without worrying about your balance, Austin says.

Set your feet about shoulder-width apart or a little wider. (If you have hip issues, it’s OK to have your legs a little farther apart.) Toes should face slightly outward.

2. Lower into a squat
Keeping your back straight, chest up and heels planted, push your hips back like you are sitting in a chair.

Try to keep your weight evenly distributed on both feet as you do the exercise, with your weight mostly on your heels, not your toes, says Lori Michiel, founder of Lori Michiel Fitness, which specializes in senior fitness in the home.

Make sure your knees do not extend forward over your toes, because that can hurt your knees.

If you have knee or hip issues, you don’t need to do a deep bend. The coming-up part of the exercise is what really builds strength, Austin says.

3. Repeat
Aim for two sets of eight to 10, at a tempo of two seconds down, two seconds up. Inhale on the way down and exhale on the way up. As your body tires at the end of the set, make sure you’re not hunching over or letting your knees cave in. For the best results, do the exercise two or three times a week.

4. Get your arms in play
As you start to build strength, you can try doing your squats without holding on to anything. For balance, let your arms rise parallel in front of you on the downward part of the squat, then drop them to your sides when you stand up, Austin suggests. Another option is to cross your arms across your chest. That can help keep you upright if you tend to hunch over, Daw says.

5. For a greater challenge, add resistance
Once you can do two sets of 15 without feeling any muscle soreness afterward, you’re ready to add some weight.
The easiest way is to hold a pair of dumbbells, Daw says. “That’s how you build strength faster,” he says. Start with low weights and build up.

01/05/2023

As New Year resolutions are made, remember health is not about the weight that you lose; it is about the life you gain. Health is a journey for life!

12/27/2022

As the holidays wind down and people start heading back to work, below are some tips from IIN (Institute for Integrative Nutrition) for maintaining wellness in the workplace.

1. Set positive intentions.

Begin with a pre-work exercise, yoga, meditation, or your preferred ritual to set the intention and energy for the day. Perhaps extend your shower for two minutes to recite a mantra, prayer, or affirmation. Or maybe start journaling to follow up on your progress and the promises you made to yourself in the previous entry.

2. Keep hydrated.

Working for any duration of time while dehydrated is a recipe for disaster. Always keep a healthy beverage with you – it really does make a difference. Dehydration can lead to headaches, dizziness, mood swings, fatigue, and a host of other unpleasant side effects.

3. Fuel your body.

A tasty smoothie, a piece of fruit, or a handful of your preferred nuts/dried fruit/leftover veggies from the night before will make all the difference in your day. The people who consume unhealthily fried foods or foods loaded with preservatives will crash and burn much earlier than those who load up on nutritional foods that provide energy reserve for your cells.

4. Practice self-care.

Figure out what to do in moments of stress and tension at work to regulate your emotions, including incorporating de-stressing and energizing techniques. Internalizing stress can manifest as mental illness, substance abuse, and most often, conflict at work and home. To relieve stress, add plants, photos, artwork, vibrant charms, stress balls, or other relaxing items to your workstation. Use your allotted break times, take a walk around the complex (or your home), do chair yoga, take a bathroom break, and engage in any activities provided by your workplace that help you deescalate from stress-filled moments.

5. Make time for fun.

Schedule relief after work! Consider joining a recreational sports team, attending yoga classes, learning to sew, starting to craft, practicing martial arts, or traveling with a book club.

6. Get involved at work.

Join committees and seek leadership positions at your workplace that are responsible for structure, activity, and organization. These are the people making things happen, including implementing resources and opportunities for the office to become a healthier place to be! Also, utilize your downtime to get to know and share common interests with those around you; this is your chance to create a more welcoming space to thrive in your job!

The Bottom Line

Keeping yourself well at work involves maintaining your physical, mental, and emotional well-being. Sometimes, no matter what you do, the job may not be the right fit for you ‒ or perhaps the people and environment may not be amenable to the space and energy you require. Although it may be scary, you might have to leave that gig and pursue other options.

12/13/2022

Body positivity

The definition of body positivity is feeling good about your body and the way it looks even if your body doesn't look exactly what you want it to look like. Body positivity is loving your body where you are and loving your body for all it can do for you and then working at being the healthiest version of you.

12/06/2022

Here is some advice from the Institute for Integrative Nutrition (IIN) team on ways to protect yourself this cold and flu season:

As the fall and winter mark increased circulation of respiratory viruses, many are looking for effective and holistic ways to protect themselves (and their family) all season long.

One of the key areas to consider is the nurturing of your gut-immune axis—the collection of intricate pathways connecting your immune system to your gut.

With your gut microbiome housing the largest number of immune cells in the body (roughly 70%), your gut plays a fundamental role in fine-tuning the functioning of your immune system. Through extensive cross-communication with your immune receptors and cells, your gut microbes modulate your immune system—helping it recognize pathogens while maintaining proper immune responses within the body.

Cultivating a healthy gut microbiome can have positive effects on your immune and whole-body health, so here are five ways you can protect yourself now:
• Focus on nutrient-dense, whole foods
At IIN, we believe food has the power to heal, so it’s especially important to up your intake of nutrient-dense, immune-supporting foods during the cold and flu season. From darky leafy greens like kale and spinach to nuts/seeds, and citrus fruits including oranges and grapefruit, you should aim to integrate these natural powerhouses in your daily diet.
• Create better sleep habits
It’s no secret that a well-rested body is more likely to respond effectively to illness than one that’s fatigued or run down. Consistent sleep optimizes your circadian rhythm, lowers stress hormones, and helps the body to repair itself – all of which have an impact on our capacity to ward off illness. Getting adequate sleep each night can make all the difference in building resilience and supporting your body with the important functions it performs.
• Prioritize daily movement
Getting regular exercise has many benefits, including weight management, digestive regularity, and increased circulation of immune cells in the body. It may also contribute to better sleep – all factors that contribute to a healthier immune system. Going for a light jog, biking, or partaking in an exercise class are great ways to get your heart rate up and keep the endorphins flowing!
• Practice relaxation and stress management
Many of us are guilty of taking on too much, which can leave us feeling frazzled and burnt out. Living in a frequent state of high stress can sabotage your immune system, making you more susceptible to illness. Whether it’s running a bath, reading a book, or meditating, know when it’s time to listen to your body and “turn off” so your body and mind get the rest they deserve.

11/29/2022

Fitness is defined as the condition of being physically fit and healthy.

Fitness is 20% exercise and 80% nutrition. Remember – you can't starve your way to good health, and you can’t out train a bad diet. Everything you do matters for your health.

11/15/2022

Whenever I get into a stressful situation, I always try and take a few minutes to clear my head and breathe. This is known as Controlled breathing.

Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions. Many people use controlled breathing to help promote relaxation and reduce stress.
Below are two popular types of controlled breathing methods and their benefits:

4-4-4 (Box breathing)
Box breathing, also known as square breathing or the 4x4 technique, is a breathing exercise that can reduce stress and calm your mind. People use it for relaxation, boosting their mood, enhancing decision making, greater mental clarity and focus, reducing anxiety, increasing energy, and reducing stress. Controlled breathing also helps to reduce blood pressure and hypertension, increases blood circulation, and can even improve depression.

Box breathing involves inhaling for the count of four, holding your breath for the count of four, and exhaling for the count of four.

4-7-8 Breathing
4-7-8 breathing is a technique for deep relaxation. Many use this counting technique to manage stress and anxiety. It involves inhaling for the count of four, holding your breath for the count of seven, and exhaling for the count of eight.

Using the 4-7-8 breathing technique activates your parasympathetic nervous system, which is responsible for relaxation. When you activate this system, your body suppresses the opposite system (sympathetic nervous system). The sympathetic nervous system is responsible for the stress response commonly known as the fight or flight reaction. The 4-7-8 breathing technique can potentially help reduce stress, anxiety, and depression; it can also help improve concentration. When practiced regularly, it’s possible that this technique can help people fall asleep in a shorter period of time and help with better sleep quality.

11/08/2022

I wanted to share this amazing stir-fry recipe I found in the 30-Minute Whole-Food, Plant-based Cookbook. The recipe does not include meat, but one could easily add in chicken or beef. Serve the stir-fry over brown rice for a delicious meal.

11/01/2022

Here is a plug for weight training.

It is important to build your entire body. We need to make sure we are working all the muscles in the body to be able to function at our best. Don't be afraid to lift weights. The vast majority of people would benefit from weight training. Below are a few of the benefits:

* Get physically stronger and build muscle
* Look and feel better
* A faster metabolism
* Improve your self-confidence
* Improve your heart health
* Improve the quality of your sleep

If you can commit three days per week, for around 45 minutes per session, you will have a profoundly positive impact on your physical strength, your health, and your general sense of well-being.

10/26/2022

Is there a goal you want to achieve??????

10/18/2022

Progress versus perfection:

In trying to obtain any goal, remember it is all about making progress; it is not about perfection! You don't have to be perfect to make progress towards your goals. Don't think about perfection; think about progress, and that progress will eventually get you to your goals.

10/11/2022

Here is an article from IIN (Institute for Integrative Nutrition) on how to “Avoid the Afternoon Slump: Eight Tips to Maintain Energy Levels All Day”:

Most of us have experienced the midafternoon slump ‒ when 3 p.m. rolls around and you can barely keep your eyes open. You find yourself dozing off at your desk and mustering up the concentration to do work is nearly impossible. Many people may go for another cup of coffee or a high-sugar snack to boost energy levels, but there are steps you can take to prevent this fatigue in the first place.

Eight Tips to Maintain Energy Levels All Day:

1. Soak up some sunlight.

Exposure to natural light plays a large role in regulating our circadian rhythm. Start your day off on the right foot by opening your blinds in the morning or going out for an early walk. Getting natural light tells your body it’s time to begin the day.
Melatonin – the hormone that promotes sleepiness – decreases in response to sunlight, and when you regulate your circadian rhythm, your melatonin production should be enough to promote restful sleep at the end (not the middle!) of the day. If you find yourself slowing down in the afternoon, getting a few more minutes of sunlight in the morning can give you the boost you need.

2. Start your day with protein.

As delicious as breakfast cereals are, most of them don’t offer the substantial amount of protein required for a motivating start to your day. Protein provides amino acids that your brain needs to function at its optimal level all day long. Choosing more protein in the morning also helps ward off an afternoon blood sugar crash.

3. Take a multivitamin.

If you’re struggling with daytime drowsiness, you may have one or more nutritional deficiencies. People who have iron, vitamin B12, or vitamin D deficiencies often find themselves fatigued. Sometimes this can be solved by taking a daily multivitamin ‒ but if you suspect you’re deficient, speak with your healthcare provider before starting any new supplements or medications.

4. Stay hydrated.

Fatigue is often one of the first symptoms of dehydration – and if you’ve had only caffeinated drinks all day, you’re likely dehydrated. Not drinking enough water can cause your blood pressure to drop, which reduces blood flow to the brain and results in drowsiness.

5. Maintain a healthy sleep schedule.

Getting enough sleep at night can also help strengthen your circadian rhythm, preventing drowsiness in the afternoon. Healthy sleep practices include getting enough sleep (seven to nine hours each night, for adults); keeping a regular bedtime; and practicing good sleep hygiene, which means avoiding electronics before bedtime and making your bedroom a dark, cool, sleep-inducing environment.

6. Limit your caffeine intake.

Though it can seem like the answer to your drowsy prayers, upping your caffeine intake to beat the midday slump is counterproductive. While it may give you a short burst of energy, you’ll ultimately end up being more dehydrated and starting the cycle over again. If you absolutely must have a caffeinated drink, opt for black coffee, espresso, green tea, or other drinks with few or no added sugars.

7. Have a healthy lunch.

And while it can be tempting to work through lunch, a midday meal “reenergizes your body and can raise blood sugar levels when focus and concentration are flagging.” Even grabbing something healthy from a fast-food restaurant is better than waiting until evening to eat.

8. Optimize your workday

To optimize your workday, the first things you should tackle are highest-priority tasks like critical deadlines, assignments, and projects. We have only a finite amount of cognitive energy each day and starting the morning by slogging through emails wastes time that could be spent more productively.

The Bottom Line

Maintaining good sleep health, eating right, moving your body, and generally treating yourself well are all ways to keep your energy levels up. The midday slump is common, but that doesn’t mean it should simply be accepted!

10/04/2022

"Happiness is when what you think, what you say, and what you do are in harmony." - Mahatma Gandhi

09/27/2022

For all you vegans out there and others looking to reduce their dairy intake, below is a recipe for a vegan cheese sauce made from sweet potatoes and zucchini. We use this cheese sauce regularly to make a vegan mac and cheese (also shown) which is quite delicious.

Vegan cheese sauce
Ingredients:
1 small zucchini, peeled and sliced
1 small sweet potato, peeled and sliced
¾ - 1 cup water (as needed to reach desired thickness)
¼ cup nutritional yeast
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon fine sea salt
½-3/4 teaspoon smoked or regular paprika
2 teaspoon low-sodium soy sauce (or tamari)
1 tablespoon lemon juice

Peel and slice zucchini and sweet potato and put both in a bowl and microwave for 6 minutes. Then mash.
Put zucchini and sweet potato mixture into a blender along with the water and blend.
Add the rest of the ingredients and blend to a cheese consistency. Add more water if too thick.

Marcia Cares Health Coach