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Life by Lindy Health Coaching

As a Health Coach I provide support, motivation and accountability to help you develop, and move toward your personal wellness goals.

If you are feeling out of balance, or just need that extra push, contact me to schedule your free, private consultation!

27/12/2022

Mother nature offers an abundance of support mentally and physically. Find time to slip outside over the holidays to enjoy the fresh air and feel the power of nature. Whether planning a hike with loved ones or a brisk walk through the neighborhood, the sights and sounds contribute to a healthy mental state.

Breathing fresh air can raise oxygen levels in your brain, which in turn boosts the levels of serotonin, a neurotransmitter often called “the happy hormone.” Exercising outdoors, such as hiking, running, biking and kayaking, increases the production of endorphins in your brain. Like serotonin, these neurotransmitters are mood boosters. They create the sensation often referred to as "runner's high." Higher endorphin levels can leave you feeling calm and clear-headed.

In addition, a Stanford University study found that walking in nature could lower the risk of depression. The researchers found that people who walked for 90 minutes in a natural area, as opposed to those who walked in a high-traffic urban setting, showed decreased activity in a part of the brain associated with depression.

Even if your time is limited, try to fit in a brief walk outdoors at the beginning or end of your day or during your lunch break.

Happy and Healthy Holidays to you!

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26/12/2022

A new study from a team of clinical psychologists at the University of Kansas suggests eating added sugars, found in many common holiday foods, can trigger metabolic, inflammatory, and neurobiological processes tied to depressive illness.

When combined with a decrease in daylight hours and a change in sleeping pattern, high sugar consumption could result in a "perfect storm" that adversely affects mental health.

"For many people, reduced sunlight exposure during the winter will throw off circadian rhythms, disrupting healthy sleep and pushing five to 10% of the population into a full-blown episode of clinical depression," said Stephen Ilardi, associate professor of clinical psychology.

These symptoms of "winter depression" could potentially prompt people to consume more sweets. "One common characteristic of winter-onset depression is craving sugar," he said. "So, we've got up to 30% of the population suffering from at least some symptoms of winter-onset depression, causing them to crave carbs – and now they're constantly confronted with holiday sweets."

To avoid a dip in mental stability and post-holiday weight gain, try swapping out processed sweets for healthy alternatives to curb your sweet tooth while staying within healthy limits. Fruits consumed early in the day provide healthy natural sugar. Dark chocolate is another healthy alternative!

Happy and Healthy Holidays to you!

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25/12/2022

Although many are tempted or pressured to travel during the holidays, this can trigger those who suffer from anxiety and panic attacks. Statistics from a survey conducted by Booking.com indicate that just over one in three people (36%) worry about things going wrong on the first day of their holiday. And for anyone who suffers from anxiety, the concept of traveling far away - especially if it involves a flight - is a common trigger for a panic attack.

Life Coach Sloan Sheridan Williams offered this advice when traveling for the holidays: "To avoid feeling anxious and ensure you have a relaxing transition to holiday mode, be prepared to do something you would not normally do at home. Play a random song and dance like no one is watching, or go to a bar and order a drink you have never tried before," she suggests. "Rather than focusing on the panic attack, switch to your logical brain and start planning your playlist, find new haunts to be frequent, or check out the local cuisines you could order. If it all seems overwhelming, flood your system with positivity."

How do you keep calm when traveling?

Happy and Healthy Holidays to you!

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24/12/2022

Journaling has been scientifically proven as a healthy means of channeling one's thoughts and feelings to alleviate mental stress and anguish. This is particularly useful around the holidays when so many distractions prevent us from having a clear mind state, causing you to lose focus on what matters.

John Liptak, EdD, and Ester Leutenberg have written extensively about the benefits of journaling in many of their mental health resources. In the Communications Skills Workbook, they say:

"Journaling is an extremely powerful tool for enhancing self-discovery, learning, transcending traditional problems, breaking ineﬀective life and career habits, and helping to heal from psychological traumas of the past. From a physical point of view, writing reduces stress and lowers muscle tension, blood pressure, and heart rate levels. Psychologically, writing reduces sadness, depression, and general anxiety and leads to greater life satisfaction and optimism. Behaviorally, writing leads to enhanced social skills, emotional intelligence, and creativity."

Do you make a habit of journaling? If not, what’s standing in your way?

Happy and Healthy Holidays to you!

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23/12/2022

The 80/20 rule is a relatively straightforward concept: 80% nutrition, 20% flexibility or indulgence. The "80 percent" part of the plan focuses on drinking lots of water and eating nutritious foods that include:

- Whole grains

- Fruits and vegetables

- Lean protein, including plant-based proteins such as legumes, beans, soy, and edamame

-Healthy fats from nuts, seeds, avocados or olive oil

For your treats or the "20 percent" part, eat your favorite foods in moderation and without guilt.

The 80/20 rule can be a more realistic approach for many to consuming holiday meals as it is less restrictive and allows flexibility between meals.

Given the opportunity to indulge, what is your favorite holiday treat? I'd love to hear about it in the comments!

Happy and Healthy Holidays to you!

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22/12/2022

Foods and drinks that contain no significant nutrients but are high in calories are said to have "empty calories." These are mainly foods and beverages that have a high sugar, fat, or alcohol content but little or no other nutritional value. There is an abundance of drinks and sugary desserts during the holidays that should be consumed in moderation to avoid overconsumption.

These include:

1. carbohydrate-based desserts, such as cakes, cookies, biscuits, donuts, muffins, granola bars, and more

2. sugary drinks, including soda, energy drinks, and fruit juice

3. candy bars, chocolate bars, and hard candies

4. some meats, including bacon, sausages, and hotdogs

5. some total fat products, such as butter, shortening, and ice-cream

6. processed oils, such as soybean and canola oil

7. condiments, such as ketchup and barbecue sauce

8. fast food, including burgers, wraps, pizza, and more alcohol

Avoiding these types of food when possible or restricting their consumption will allow you to fill up on more nourishing foods that both taste delicious and are great for you and your body!

Happy and Healthy Holidays to you!

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21/12/2022

The holidays can be mentally strenuous for many. It can be a reminder of those that have lost family and are grieving. Others may not have someone to spend the holidays with. The fact of the matter is, everyone deals with personal struggles in their own way. Throughout the holiday season, try spreading random acts of kindness. Doing the right thing for the sake of doing good is uplifting, which can help inspire positive mental health. It can genuinely make a difference for those around you. Here are a few ideas to spread holiday cheer this season:

1. Volunteer: There are countless ways to volunteer your time around the holiday, such as working with a local food shelter.

2. Organize a caroling visit at a retirement home.

3. Offer to adopt a local family who may need assistance with food or presents this season.

4. Pay for coffee for the person behind you.

5. Donate to charity

Do you volunteer your time during the holidays? I would love to hear about your experiences!

Happy and Healthy Holidays to you!

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20/12/2022

It is easy to get distracted by superficial or materialistic things during the holidays, but there is also magic this time of year. The French poet Molière is quoted as saying, "The trees that are slow to grow bear the best fruit." But that can be harder to accomplish during the holiday season when your calendar is complete, your expectations are set high, your anxiety higher, and your mental health may be on the back burner.

Slowing down requires intentionality. But how?

1. Become comfortable with saying no. It can be tempting to accept every invitation with family and friends this holiday season. Still, when you find your attention is split in too many directions simultaneously, you will stretch yourself too thin. Rather than having a half experience, delegate your attention in order of priority, and feel confident saying no so that whatever you commit to gets your undivided attention.

2. Think slow, react slower. When you're hosting a holiday party, you may find yourself rushing to get through a plate of food to move on to your next hosting responsibility. Take a moment to savor each and every bite. Look around at your loved ones and enjoy the bounty of the meal you provided. Listen to the laughter and the conversation. Soak it in for what it is, and remember to appreciate the opportunity to share these memories.

3. Put the phones away. It is easy to find yourself mindlessly scrolling social media as a means of distraction or entertainment. This holiday season, think less tech and be more present in the moment.

Meditation is a great way to focus your energy and ground you back to a particular time or setting. How do you regain focus?

Happy and Healthy Holidays to you!

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19/12/2022

The holiday season can be distracting from our daily practices and routines that allow us to thrive mentally and physically. Taking a holistic approach to our health, especially around the holidays, provides a basic set of principles that can be followed no matter the circumstances.

Holistic health or holistic healing is defined as healing that looks at the whole person: body, mind, and spirit. This kind of holistic healing usually involves multiple complementary medicines and alternative healthcare practices that can overlap with modern-day western medicine but will go beyond the special treatment of symptoms to support more than just the body.

Here are a few basic holistic concepts to follow this season.

1. Sleep for 8 hours each night. This will allow your body to indeed rest and repair from the day.

2. Eat a nutrient-dense diet that is high in plant-based foods.

3. Maintain a balanced blood sugar by eating meals and snacks that contain fat, carbohydrates, and protein.

4. Move your body for 30 minutes each day. While every person's exercise routine will be different, everyone can benefit from at least 30 minutes of movement each day, which could be as simple as a long walk or bike ride.

5. Limit processed foods and hydrogenated oils, which are highly inflammatory and can create gastrointestinal upset, not to mention also increase the risk of chronic disease.

6. Do not smoke, and avoid excessive alcohol consumption.

Happy and Healthy Holidays to you!

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18/12/2022

Self-care simply means taking time to look after your mental, spiritual, emotional, and physical needs. Self-care is a range of activities that improve your sense of well-being and can be a great way to manage and maintain overall wellness. This is particularly important during the holidays when your focus is directed to planning and supporting your loved ones while you place your mental well-being on the back burner. Here are a few great ways to incorporate self-care into your holiday:

1. Block out time for a self-care activity. Even something as simple as a warm bath gives you a moment to reset and recharge.

2. Make self-care appointments non-negotiable. You wouldn't skip the doctor's office if you were sick. Take time to schedule that massage for yourself!

3. Use self-care as a time to check in with your body and mind. Are you overdoing it? Have you taken a minute to reset and focus on what counts? Check-in with yourself often so that you have an understanding of your mental well-being.

4. Block out distractions during self-care time. If you are slipping into a warm bath after a day of hectic planning and shopping, leave your cell phone in the other room. Bring only what you need to focus on your time with yourself. Lavender bath salts are a great way to naturally relax your body and mind.

What is your favorite self-care activity?

Happy and Healthy Holidays to you!

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17/12/2022

After enjoying an eventful holiday with your loved ones, it is imperative to have a plan set in motion to help bring you back into a routine. When you are overindulging, working less, and hopefully relaxing more, it helps to get back into the swing of things by having a recovery plan set in motion to help get you back on track mentally and physically. Here are some recovery tips to help you get back to the swing of things.

1. Herbal tea. After all the food you've been eating during the holidays, treat your body to warm herbal tea to aid with digestion. The best herbal teas that can support digestion include green tea, ginger and lemon tea, dandelion tea, nettle tea, and horsetail tea.

2. Probiotics. Gut health can affect everything from mood to digestion, and that holiday binge might not be doing it any favors. Help replenish your healthy gut environment with a good probiotic supplement.

3. Get moving. You've enjoyed a few lazy days on the couch watching lots of your favorite holiday classics. Now it's time to get back into a routine. Start slow and steady, incorporating a daily workout into your activity. A body in motion stays in motion!

4. Get extra sleep. Nothing rejuvenates the body like a good restful night of sleep. You may have been sacrificing your zZz's while busy entertaining your family and loved ones. Now is the time to catch up on some much-deserved rest before diving back into your daily routine.

What helps you bounce back from a busy holiday? I'd love to hear about it!

Happy and Healthy Holidays to you!

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16/12/2022

The holidays are filled with family traditions that include some of our favorite meals and foods. As you celebrate, be conscious of what is on your dinner plate!

When enjoying food at holiday celebrations, be sure to include all the food groups. Prepare whole-grain or gluten-free crackers with hummus or guacamole as an appetizer; add unsalted nuts and black beans to a green leafy salad; use almond or coconut milk instead of heavy cream or cow's milk in your casseroles.

In addition to sides and vegetables, choose quality proteins, whether you’re vegetarian, vegan, pescetarian, or eat meat. This could look like opting for organic, free-range, grass-fed proteins—whatever makes sense for you, your priorities, and your budget. Proteins could include tofu, beans, eggs, chicken, fish, or beef.

Limit your sugars, and when at all possible, swap caloric beverages for water or seltzer with a splash of fruit for added flavor.

Indulging responsibly will help you from going home with all of that holiday guilt!

Happy and Healthy Holidays to you!

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The Reason I Became a Health Coach

In memory of my dad, Lonnie Lozo 1935 - 2017, who died from complications of bladder cancer. And my Mom, Lorry Lozo who was diagnosed at the age of 80 with dementia. She is currently in the late stages of the disease. Also, to the many wonderful aunts and uncles that suffered with chronic illness. The illnesses greatly diminished quality of life and offered no hope in conquering pain and suffering. Sadly, both were endured until the end.

I truly believe today’s society can reverse the affects of chronic illness. Better yet, they can prevent it. I believe food is medicine and medicine is food. My inspiration for living a healthy, well balanced life comes from the extreme desire to NOT go down the path of my elders.

As a Health Coach, I am part of a movement dedicated to helping others care for mind, body and soul. Our earth deserves it. Preventative care is crucial. Our bodies will take care of us if we give them what they need. I want to help others get back to the basics and to understand that everyday choices affect our health. Most people understand right and wrong. Our society makes it difficult to maneuver the should and should not’s. I understand the confusion. Bottom line, what can we do to take care of ourselves? Our health is more important than ever, especially with the deadly Corona Virus. People are dying. Those with auto immune issues, underlying health conditions and the elderly are at highest risk for disease. We must protect ourselves by boosting our immune systems. Our bodies have an amazing ability to heal. With a little guidance, we can live 'healthy' at its best.

A Health Coach never prescribes medication. I am not a doctor and would never suggest someone adhere to a specific diet. I will coach my clients to better understand their uniqueness and guide them on their journey to a healthier way of living. I will offer suggestions based on my client’s individual needs. Most importantly, I will cheer them on from the sidelines and celebrate their accomplishments. It's important that we pay attention and make necessary changes. It protects not only us, but future generations to come.