Articles: Self-Care Strategies

Easy Ways to Develop A Movement Habit

Note: this piece first appeared in the August 2007 issue of Clark Wellness ForkBytes.

We’ve all heard how important physical activity is for health. But many of us are entrenched in the belief that physical activity only “counts” if it is 30 minutes, three times a week, at a gym. Not true! While going to a gym can be great if it works for you, many of my clients report that the atmosphere in their local gyms isn’t comfortable for them, or the hours are inconvenient, or they just plain don’t like treadmills, weight machines, and stair climbers. If you’re in the same boat, I have great news for you: simple movement can be just as beneficial as more formal ways of exercising.

Our bodies were designed by nature to move. Moving your body regularly supports your healthy lifestyle by strengthening your muscles and bones, oxygenating your blood, and clearing your mind. Movement also connects you to your physical body, helping you become more aware of its needs and messages to you. Experiencing your body through movement gives you a much-needed break from your mental chatterbox!

If you don’t currently have an exercise program, I strongly encourage you to develop a “movement habit.” I’ve shared some of my favorite suggestions for incorporating more movement into your day below. Start with these simple ideas, then gradually increase your movement as you build stamina!

1. Take the stairs. Whenever possible, eschew the elevator in favor of stairs. If this seems too daunting, take the stairs for half the trip, then switch to the lift.

2. Cook at home. Lifting heavy cooking pots is great exercise. This is one of the great but little-known benefits of cooking for yourself!

3. When you drive, park a few blocks away or at the far end of the parking lot. Walking that extra minute is an especially nice change for your body after driving for an extended period of time.

4. When you take the bus or subway, get off a stop or two before your destination. It’s a change of scenery as well as a great dose of movement.

5. Play with kids or pets. A few minutes of running around with children or animals can be a wonderful opportunity for physical activity!

6. Add extra steps. A pedometer is a great tool for monitoring your movement. Try it for a few days to see where you are, then try adding 100, 200, or 500 steps, and keep increasing!

7. Start taking walks for their own sake. How about a nightly after-dinner stroll around your block to check out your neighbors’ gardens or an early morning walk-and-talk as a way to bond with your partner?

8. If you work at a desk job or other sedentary position, create reasons to get up and move around. Take the “scenic route” to the copy machine or take a walk on your lunch break. When the 3pm slump hits, try doing 15 jumping jacks right in your office!

9. Take a dance break. Commercial breaks on television are a great time to do this! Of course, you don’t need an excuse to have fun. Why not dance around for a few minutes right now? Enjoy!

Road Trip Tips

Note: this piece first appeared in the June 2007 issue of Clark Wellness ForkBytes.

Welcome to June! With the hot weather, sun, and humidity that arrive this month, you may notice your thoughts turning towards vacation. For many of us, this means driving long distances — spending hours and hours in a small car. To help those of you who will be hitting the road this summer, I’ve shared my top tips for healthy car travel below.

Tips for Healthy Car Travel

1. Stay hydrated. All travel tends to be dehydrating, and this is doubly true in hot weather. Bring a large bottle of water for your trip and sip frequently!

2. Bring snacks. Most of the food available on the road is far from health supportive. A little planning ahead of time will ensure you have nutritious, delicious, satisfying snacks for your trip. Fresh or dried fruit is a great choice; some whole-grain crackers, carrot and celery sticks, and a few healthy dips and spreads are all great additions to your mobile menu. And don’t forget to pack something sweet, too. Having a fresh, homemade sweet available will help you resist junk food temptations at gas stations and convenience stores.

3. Make your car a sanctuary. Rather than treating your car travel time as an annoying necessity between home and your destination, let your vacation begin the moment you sit down in the car. Be sure your car is clean and organized for the trip with easy access to your water and snacks (and a trash bag!), and have music or books on tape available for the journey.

4. Take frequent breaks. Stop at least once every two hours to get out of the car, stretch, and walk around. Many rest areas are now more like parks, with beautiful wooded areas and walking trails. Besides, you’ll need many bathroom breaks with all that water you’ll be drinking!

5. Relax and enjoy the ride. If possible, plan extra time for your trip so you can have the freedom to enjoy the scenery or take a detour if you feel inspired. A GPS navigator (or at least a good set of maps) is handy for this — if you know where you are, it’s easier to deviate from your initial path and then get back on track. If you happen to pass the world’s largest ball of twine, don’t you want to be able to get out of the car and see it?

Have a great trip!

Spring Cleaning

Note: this piece first appeared in the May 2007 issue of Clark Wellness ForkBytes.

Spring has finally arrived! The fresh energy of new plants, blue skies, and warmer weather inspires many of us (including me) to clean house — both internally and externally. To support your internal cleansing, I’ve shared information on the most important inclusion for any cleansing regimen below. To help with the external side, I’ve invited organizational expert Erica Ecker, The Spacialist, to share her favorite kitchen organizing tips. Erica helps her clients create beautifully clutter-free, inviting spaces, all with a calm, cool, reassuring, and non-judgmental style. Read on for her contribution to Clark Wellness May ForkBytes!

Quick Tips for Organizing Your Food
by Erica Ecker

Strap on your apron and grab your water bottle — we’re going to organize the food in your kitchen!

This adventure has 3 different components:

Fridge food
Freezer food
Pantry food

Let’s get started. Your food lives in one of three places: the fridge, the freezer, and the pantry. The first step is to remove, compost and recycle any expired foods. This chart published by the government and this chart about pantry foods will help you determine your food’s edibility.

Fridge Food:

Dilemma: You don’t have adequate storage on the door for condiments.
Remedy: Use a low rectangular bin to unify jams and jellies. Use another one to unify mustards, relishes, ketchups, and chutneys. Of course, slap a label on to identify the categories.

Dilemma: You never know exactly where to find your food. Is your yogurt hiding behind the tofu or the cottage cheese? Is that a baggie full of cooked carrots or leftover Tandoori chicken?
Remedy: Use each fridge shelf for a different category of food. For example, use the top shelf for all leftovers. Use the middle shelf for all bread and dairy products. Use the bottom shelf for all meat, poultry, and fish products. Label accordingly so you never have to hear you spouse say, “Honey, where’s the butter?”

Freezer Food:

Dilemma: The frozen peas, berries, and nuts are all mingling together. Whenever you’re looking for your frozen blueberries, you encounter an avalanche of frozen peas and nuts.
Remedy: Utilize bins on shelves to separate the berries from the vegetables from the nuts from the breads. And then label the bin with its appropriate category so all the strawberries, raspberries, and blueberries are stored in one bin labeled “Berries.”

Pantry Food:

Dilemma: Not enough room to store your cans and jars.
Remedy: Attach this elfa door system and you’ll get as much extra space as you desire.

Dilemma: You have an extensive spice collection but never seem to use it because all the jars are jam packed in the cabinet and it’s just too darn hard to find the oregano when you have to dig past the basil, thyme, sage, rosemary, bay leaves, onion powder, and cumin.
Remedy #1: A turntable on a high shelf will let you store and spin your spices so that not even your favorite paprika will be lost in the back. Take it up a level and arrange them alphabetically.
Remedy #2: Seek out wall space and put up a magnetic strip for spice storage.
Remedy #3: Have extra drawer space? Slide in one of these handy spice drawer organizers.

For more tips on organizing everything in your life, sign up for The Spacialist’s weekly tips, Space Treats, delivered fresh every Friday morning into your email box.

Live in New York City? Call The Spacialist at 212-924-4383 and see how we can help you get out from underneath your stuff and get organized!

Eat Local, Eat Healthy

Note: this piece first appeared in the April 2007 issue of Clark Wellness ForkBytes.

This month, I’m pleased to introduce guest writers Kristi Bahrenburg Janzen and Renee Brooks Catacalos. Kristi and Renee are freelance journalists in the Washington, D.C., area interested in promoting local agriculture. Their website, Real People Eat Local, is a terrific resource for local eaters, with information, articles, and a monthly local food newsletter called Local Mix.

Eat Local, Eat Healthy
by Kristi Bahrenburg Janzen and Renee Brooks Catacalos

Eating foods grown, raised, or produced near where you live by farmers and producers who care about their plants, animals, and the environment is an easy and fun way to get more healthy foods into your diet. No matter what your lifestyle, you can add freshness, flavor, and nutrition to your meals by sourcing at least some of your food locally.

Fruits and vegetables start to lose nutrient content as soon as they’re picked, so the sooner you eat them the better — and local food probably makes it to your plate a lot faster than food shipped across the country. Many people feel local food promotes a better diet, because by seeking out farmers’ markets and Community Supported Agriculture (CSA) programs, they buy more fruits and veggies than they otherwise would. With a CSA share, folks receive a box of seasonal vegetables each week during the growing season. What’s in the box is dependent on the farmer’s planting schedule, the weather, and general growing conditions. Many subscribers figure, “If I buy it, I’ll eat it,” challenging themselves to find ways to use whatever shows up each week. This is a great way to get kale, collards, and other super healthy greens into your diet, along with a variety of squashes, lettuces, tomatoes, and fresh peas and beans.

Local fruit growers can bring their wares to you at the peak of ripeness, and they can also bring varieties that you might not see in the grocery store because they don’t store well. Variety can be the key to ensuring that you and your family consistently get the recommended number of servings of fruits and vegetables daily.

You can also find local sources for milk, yogurt, and cheese, as well as meat, poultry, and eggs. Again, farmers’ markets can be the first place to look, but many local farmers also sell directly to consumers. Locally raised meats and dairy products from local cows are fresh and, if it’s important to you to have organic dairy or meat from animals raised naturally on grass pastures, you can find and verify that information when you’re working with local farmers.

Check our website, www.realpeopleeatlocal.com, for links to directories of farmers’ markets, farms, and other sources for eating local in Pennsylvania, Maryland, D.C., and Virginia. Healthy eating with local flavor — that’s our idea of a combo meal deal!

Kristi Bahrenburg Janzen and Renee Brooks Catacalos are freelance journalists and full-time mothers who write about eating local in the Mid-Atlantic on their website Real People Eat Local and in their bi-weekly e-newsletter, Local Mix. Catacalos is also publisher and editor of Edible Chesapeake magazine.

Resolution Checkup

Note: this piece first appeared in the March 2007 issue of Clark Wellness ForkBytes.

Remember all those lists you made in December or early January? Can you believe that was just two months ago?

A lot can change in eight or ten weeks. Your priorities may have shifted because of life events, and looking back over the goals you set for 2007 may elicit all kinds of feelings — dread or guilt because you haven’t gotten started, anger at what has gotten in your way, defeat because you feel your goals aren’t attainable. Or perhaps you’ve come farther than you anticipated in your plan, and now you’re ready for a resolution tune-up.

This month, I invite you to review your 2007 New Year’s resolutions. March takes us from winter to spring, and spring is an ideal time to begin anew. Just imitate what you see around you in nature: budding plants, shoots peeking out from the ground, animals coming out of hibernation… Take inspiration from your environment and enjoy the process of reevaluating! Here’s how to do a quick and easy resolution checkup on your own:

1. Make a whole new list. Pretend today is New Year’s Day and make yourself a resolution list. Start with a clean slate. What are you working on right now, today? Remember, it’s okay to change your goals. Think of it as fine-tuning your plan rather than giving up on something.

2. Now, revisit your older list. How does your original resolution list differ from today’s? Did you forget about a resolution you really wanted to achieve?

3. Combine the two lists. Use only what works for you now. Take inspiration from both lists to get very clear on what your goals really are.

4. Make a plan. How will you achieve your new resolutions? Make a clear plan with specific steps, including action steps you can take in the next 24 to 48 hours.

5. Celebrate! Getting clarity on your goals is a major accomplishment. Enjoy!

Love Your Heart

Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.

This season, hearts are everywhere. Okay, most of them are filled with chocolate, but seeing the decorations, gifts, and greeting cards all over town each February always makes me think about the health of our internal hearts. In this month when love is in the air, how can we bring some of that energy inside to care for our own physical, emotional, and spiritual centers?

Fortunately, the simple health practices that support your physical heart are also beneficial to the rest of your body as well as your emotional and spiritual self. I’ve shared my thoughts on supporting a healthy heart in the tips below.

5 Simple Practices for a Healthy Heart

1. Exercise. The benefits of regular cardiovascular exercise for a healthy heart cannot be overstated. Just a simple evening walk around your neighborhood each week can strengthen the heart. A stronger heart doesn’t have to work as hard to pump blood throughout the body. Exercise also increases blood flow and the number of capillaries in the muscles, reducing the burden on your heart and lungs to nourish your cells.

2. Stop smoking. Smoking tobacco increases the risk of developing cardiovascular disease and contributes to a myriad of other health problems. If you are a smoker now, remember that it’s never too late to quit. There are great resources available for you both on and offline to support your process.

3. Fiber. Adequate fiber intake supports digestive health and lowers blood cholesterol. If you’re like most Americans, you probably get only about half as much fiber as you need. Fiber is found in all fruits, vegetables, whole grains, and legumes. Enjoy large amounts of these healthy foods every day!

4. Fat. Be smart about your fat choices. Essential fatty acids, found in flaxseeds, walnuts, and coldwater fish, are ideal for heart support. Unrefined unsaturated plant oils, such as extra-virgin olive oil, are also helpful. Reduce saturated fats (found in butter, cheese, and meat) and avoid hydrogenated or trans fats for a healthy heart.

5. Stress. Stress is a major risk factor for heart disease — and it’s no fun anyway! Support your heart (and soul) by incorporating down time and activities you enjoy into your life. Heart problems are metaphysically related to a lack of joy and openness to life. Reduce stress and love more for a healthy heart, mind, and body.

Abundance in the New Year

Happy New Year! 2006 just flew by, and here we are in 2007. What are your plans this year? What dreams will you pursue?

The word on everyone’s mind this time of year is resolutions. It’s great to think big and contemplate where you want to be this time next year, but it’s also easy to get caught in a trap of making resolutions that are too restrictive. “Starting January 1, I’m never drinking coffee again!” “This year, I resolve to give up chocolate!” “No french fries in 2007!” Do any of these sound familiar?

This year, try to rethink your resolution-making process. You can do better for yourself with resolutions that emphasize abundance rather than restriction. Try to articulate your resolutions and goals in terms of adding healthy habits rather than removing less desirable ones.

I’ve posted my ideas for health-supportive, abundant resolutions below. Feel free to adopt or adapt these to suit your particular goals. Use these resolution ideas as a jumping off point to develop goals and plans that get you excited about creating your best year ever. Enjoy!

1. Increase your percentage of home-cooked food. No matter where you are on the spectrum, taking small steps to increase the amount of food you prepare for yourself is a great goal. If you currently cook half your meals, add just a few additional home-cooked meals per week to increase your percentage slowly. If you never cook, adding just one home-prepared meal per week is a wonderful first step!

2. Try one new food a week. If you usually restrict your eating this time of year, you can really shake up your routine by experimenting with one new vegetable, fruit, or whole grain each week. You can choose an exotic item, such as plantains, or just a standard vegetable that you happen never to have eaten or cooked before, such as carrots or broccoli.

3. Drink more water. Nearly everyone can benefit from increased intake of fresh, clean, pure water. Just add half a cup a day at a time!

4. Immerse yourself in creative pursuits. Treat yourself to creative time and projects that engage the right side of your brain. You don’t have to be a great technical artist to indulge your artistic side. Just doodling for a few minutes, writing in a journal, or dancing around the house to your favorite song are all great activities for the soul.

5. Add more enjoyment into your life. Often we become bogged down in work or school after the excitement of the holidays is over. This can be dangerous in the wintertime, when drab weather and cold temperatures keep us indoors. Be sure to add a daily dose of “vitamin J” (the JOY vitamin)!

Healthful Holidays

Note: this piece first appeared in the December 2006 issue of Clark Wellness ForkBytes.

Welcome to December! Although the weather has been a bit unpredictable, the unmistakable signs of the holiday season are definitely all around this month. And it’s easy (and normal!) to become overwhelmed this time of year regardless of your religious persuasion.

With an overdose of social activities, parties, and celebrations happening this month, along with the usual challenges that come along with any seasonal change, it’s helpful to take a step back and ensure that you are staying balanced inside the chaos. So, I’ve posted my best tips below for surviving the holidays while keeping wellness in mind. Please accept these tips as my holiday gift to you!

1. Take a breather. Sometimes family gatherings can get a little intense. Take a walk, volunteer for an errand outside of the house, or just do some deep breathing in the bathroom if it comes to that!

2. Put yourself on your gift list. It’s easy to forget yourself when you are focused on doing nice things for others during this season. Remember to take personal time out for things you enjoy. A gift to yourself can include a tangible item, but it doesn’t have to. Wouldn’t you enjoy a free hour just for you?

3. Be a closet teetotaler. Order a festive sparkling water and lime with a hint of cranberry juice instead of a sugary alcoholic beverage at parties. No one will know you’re not drinking except you and the bartender.

4. Eat balancing foods. It’s okay to indulge in a bit of your favorite treat as part of your holiday tradition. Just ensure that you’re also getting lots of whole grains, root and green vegetables, and healthy protein to balance yourself out.

5. Schedule your detox now. Pull out your 2007 calendar and mark off a few days in January when you can enjoy a short, gentle cleanse or just some solid rest so you can rejuvenate after the holidays.

Joyful Eating, Joyful Living

Note: this piece first appeared in the November 2006 issue of Clark Wellness ForkBytes.

Fall has definitely arrived in the D.C. area. I’ve been taking a lot of day trips in the past few weeks, and while my destinations themselves weren’t necessarily the most glamorous or exciting (I’ve been moving a lot of furniture and other items into a storage unit), the journeying part has been filled with breathtaking fall color. Appreciating this gift has really reminded me of the importance of slowing down and enjoying the little things in life.

As we move into the holiday season, it’s easy to get caught up in the frenzy of traveling, gift shopping, going to parties, and the rest of the holiday festivities. Fortunately, we have to eat every day, and eating is a great opportunity to slow down and enjoy something small.

This year, I invite you to try something new, especially if historically you’ve gotten out of touch with your eating around the holidays. Why not take the last two months of this year to focus on eating joyfully? After all, every bite is a life-affirming act — as you provide nutrition for your cells, you also nourish and nurture your spirit.

I’ve shared my favorite tips for increasing your joy in eating below. Experiment with these and see for yourself how just a slight shift in your approach to eating can change your entire experience!

1. Set your intention. Take a moment to arrive at the table in a way that is meaningful for you. This may mean saying a blessing, having a moment of silence, or simply taking a few deep breaths. Really notice your surroundings and recognize the beauty of the food and the company.

2. Sit up straight. Good posture is essential for digestion, and it has the added benefit of helping you stay conscious and present throughout the meal.

3. Use your good dishes and set your table beautifully. Eating with your favorite plates, utensils, and serving pieces can increase your pleasure in the meal and help you relax while you eat.

4. Eat food you like. It’s hard to consume an unappealing food joyfully. Make sure your food is tasty as well as health supportive.

5. Smile and enjoy. Life is good!

Healthy Home Ec

Note: this piece first appeared in the October 2006 issue of Clark Wellness ForkBytes.

One of the most common challenges my clients face is budgeting for health-supportive foods. We’ve all heard that organic food is best for our bodies, but sometimes it can be difficult to figure out the most economical way to shop. In the D.C. area, I’ve observed that some organic vegetables can cost three times as much as the same vegetable grown conventionally. That’s a HUGE difference!

Because most of us can’t afford to buy 100% organic food from the grocery store, it’s important to employ some strategic thinking in our food-buying plans. Use these tips to get the most nutrition (and nourishment) for your dollar.

1. Make your own food. Cooking at home (rather than eating out at restaurants) is dramatically more economical. If you usually eat out, start with just one or two more meals a week at home.

2. Eat in season. Seasonal produce is cheaper because it’s more abundant, and, if you buy locally grown food, it hasn’t had to travel very far to get to you. Bonus: eating in season help your body stay in rhythm with your local climate.

3. Shop smart. Check a few different stores to find the best deals. Buy food such as dry beans and grains in bulk when possible. And check your local farmer’s markets and co-ops for great deals, especially on locally grown food. Community-supported agriculture (CSA) programs are another terrific way to support local farms and get high-quality produce at a great price. If you don’t know the farmer’s markets, co-ops, or CSAs in your area, use the great links on our resources page to find them.

4. Plan ahead. Impulse buying in the grocery store adds up quickly. Make a list before you leave the house and commit to sticking to that list!

5. Pick your battles. The most important foods to buy organic are fats, such as olive oil (because pesticides are concentrated in fats), and animal products, such as meats, dairy products, and eggs (because factory-farmed animal products contain many harmful chemicals and are not produced humanely). After these, the most highly pesticized fruits and vegetables (according to the Environmental Working Group) are peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, and spinach. Get the EWG’s most recent guide at foodnews.org.

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