Live Well With Liz, LLC

Yoga for Postive Body Image

For anyone in the DC/Northern VA areas interested in free yoga and supporting a good cause, see below:

“I’ve been going through my 200-hour Yoga Teacher Training certification journey with Refresh Yoga Center in Old Town Alexandria since January. As part of my certification, I am required to host 10 hours of FREE community yoga to a non-profit group. To complete this, I’ve chosen a group that’s near and dear to my heart, Rock Recovery.

From the beginning of May through early July, I’ll be hosting free 60-minute classes at Rock Recovery’s new space – “The Rock Community Center” in Rosslyn – on Monday evenings from 6-7pm (10 weeks in a row).

So, I wanted to invite you to sign up and join me in one (or all!) This is FREE and open to the ENTIRE public community, so it’s not required to be a member of Rock Recovery to participate. It’s open to all levels and beginner-friendly, so no yoga experience is required!

*The Eventbrite link with description, details, and to sign up is here (although complimentary, you do need to register in advance, as we need an accurate headcount and cap the classes at a certain number): https://www.eventbrite.com/e/yoga-for-postive-body-image-tickets-58875004724

*Here is a link to the amazing community work that Rock Recovery is doing if you want more info on that: https://www.rockrecoveryed.org/ and a link with info about the new “Rock Community Center” space in Rosslyn: https://www.rockrecoveryed.org/the-rock-community-center/

Please feel free to share this and spread the word widely! You can bring any friends, family members, and/or colleagues who also may be interested. We’d gladly welcome anyone. I hope that you’ll join me on the mat, and I look forward to seeing you soon!” – Liz Greenlaw :)

Yoga for Postive Body Image Come kick off your week with free community yoga classes hosted by Rock Recovery. Join Rock Recovery volunteer, Liz Greenlaw, for a 60-minute Vinyasa Flow Yoga class to center your body, calm your mind and find a moment of peace in the midst of your busy schedule. Vinyasa Yoga is simply the practice...

Great to see Health Coaches gaining recognition on the Hill!

“Health coaches can decrease the cost of lifestyle-related diseases by helping people achieve their personal health and wellness goals.”- Donald M. Payne Jr.
http://ow.ly/hhvo50lulOO

*WELLNESS WEDNESDAY*

In honor of National Stress Awareness Day, let’s be real that stress is an inevitable part of life. The most recent Anxiety and Depression Association of America (ADAA) survey on stress and anxiety disorders showed that 7 out of 10 adults in the United States say that they experience stress or anxiety daily, and most say it interferes at least moderately with their lives.

While it’s impossible to eliminate, we can learn to manage stress with some simple daily strategies such as these:

*Boost your mood with uplifting music
*Eat foods that combat inflammation (i.e. fiber-rich fruits, veggies, beans, etc.)
*Limit trans fatty acids – which are usually found in processed, packaged foods – and replace them with omega-3 fats (i.e. fatty fish, walnuts, Chia seeds, etc.)
*Consume alcohol in moderation
*Don’t skimp on sleep; Aim for at least 7 hours of sleep per night
*Surround yourself with a supportive community of friends and family… Social isolation leads to mental and emotional distress
*Find some fresh air every day – get outside and breathe deeply!
*Move for mental health: You don’t need to commit to a long workout to reap the benefits. Simply moving for as little as 5 minutes gives your aerobic system a boost that can provide relief from stress, anxiety and depression.

Need an idea to get you going? Check out this free 5-movement workout from Gold’s Gym here: https://www.goldsgym.com/blog/stress-reliever-workout/

Which of these strikes a chord with you? Or, what other strategies do you implement into your daily routines to manage and reduce stress? Today, choose one thing and commit to doing it each day through the end of this week to give yourself some self-care! :)

Health and Wellness at Work and at Home | GovLoop

I'm so grateful for getting to spend an evening with the folks at GovLoop to talk about how employees can embrace and implement healthy living strategies into their daily lives... Thanks for a great night! Missed the presentation? Read more about the highlights here: https://www.govloop.com/health-wellness-work-home/

Health and Wellness at Work and at Home | GovLoop In today's busy world, finding time to look after your health and well-being is more important than ever.

Eating with the Seasons: Spring

*FRIDAY FOOD TIP*

The health benefits of eating seasonally abound! This time of year, try to welcome some new produce to your plate… Transitioning into Spring can be easy and tasty with these quick tips! https://www.integrativenutrition.com/blog/2018/04/eating-with-the-seasons-spring

What foods do you plan to add to your current dietary routine that will offer a fresh twist?

Eating with the Seasons: Spring As warmer weather finally approaches, farmers’ markets will come alive with seasonal produce. Eating seasonally is beneficial for several reasons. First, eating foods produced seasonally has less impa

The Surprising Effects of Loneliness on Health

*WELLNESS WEDNESDAY*

Did you know that your social connectedness and the quality of your relationships are just as important as daily movement, eating fresh organic foods, and getting plenty of high-quality sleep in terms of helping you live the healthiest life possible?

Read more on the science behind it here: https://www.nytimes.com/2017/12/11/well/mind/how-loneliness-affects-our-health.html

What do you do to invest in *your* social wellness?

The Surprising Effects of Loneliness on Health Scientists are gaining a more refined — and surprising — understanding of the effects of loneliness and isolation on health.

www.ncbi.nlm.nih.gov

*FRIDAY FOOD TIP*

Many people still think that artificial sweeteners are a low-calorie or “no calorie” way to enjoy sweet food and not gain weight. But a few studies link them to the opposite. In this mini-review, Qing Yang from Yale University goes through the historical development of artificial sweeteners and summarizes the experimental evidence concerning their effects on weight:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/pdf/yjbm_83_2_101.pdf

How often do you rely on artificial sweeteners to satisfy your sweet tooth or a sugar craving? Which ones do you feel are OK and which ones cause you concern?

www.ncbi.nlm.nih.gov

That gut feeling

*WELLNESS WEDNESDAY*

Is there scientific research to back up that “gut” feeling? The “gut-brain” connection is showing that a sophisticated neural network of bacteria exists in our bodies, and studies are showing that the brain in our guts actually exerts a powerful influence over the brain in our heads. For more information on this fascinating connection, check out this article by the American Psychological Association: http://www.apa.org/monitor/2012/09/gut-feeling.aspx

That gut feeling Evidence has mounted that the gut microbiome can influence neural development, brain chemistry and a wide range of behavioral phenomena, including emotional behavior, pain perception and how the stress system responds.

Week #3 Talk was about the important roles that our guts and digestive processes play in our overall health, well-being and longevity... You don't want to miss this one! Thanks to all the Cypress Commit to Fit Program members for your awesome questions!

If you’re curious about the role of sugar in a healthy diet and lifestyle, watch the replay of Week 2’s talk of the Cypress Commit to Fit Program: “Sugar – the Frienemy” ;)

In case you missed my Week 1 talk at Cypress about "Fat Burning 101," here's the replay!

In case you missed the kickoff event last night, you can watch the replay here! There's still time to sign up for the 2018 "Commit to Fit" Challenge with me and Jimmy Harshbarger at Cypress... Join us for 6 weeks of focused fitness + nutrition fun to reboot your body, refresh your mind, and jump-start your healthy lifestyle in this new year! The program officially starts on Monday, January 22nd. For more info & registration, check out: https://www.cypressfit.com/programs-seminars/

What To Eat

*WELLNESS WEDNESDAY*

A massive international study published in 2017 found that people with the highest intake of total fat had the lowest risk for premature death. In a world of conflicting and ever-changing nutrition advice, do you agree? https://www.bloomberg.com/quicktake/what-to-eat

What To Eat Eat your vegetables and avoid fat and cholesterol. Wait — fat and cholesterol are OK. Fine, get plenty of protein. But not animal protein. Well, maybe, but just in small quantities. The basic concepts of healthy eating are little-changed from your great-grandmother’s time: Consume a variety of f...

New evidence shows the sugar industry suppressed studies linking sugar to heart disease and cancer

***FRIDAY FOOD TIP***

Still fueling up on "healthy" low-fat foods? Recent research is uncovering methods of manipulation used by the sugar industry to trick us into thinking that fat is "bad" and processed carbohydrates pose no health risk. But be wary! Decades of research on sugar has linked sugar consumption to a whole host of serious health problems, including: high cholesterol, heart disease, and even kidney disease. Check out what information may be hiding behind closed doors...

http://www.businessinsider.com/big-sugar-heart-disease-cancer-link-went-unreported-2017-11

New evidence shows the sugar industry suppressed studies linking sugar to heart disease and cancer The Sugar Association bills itself as the ‘scientific voice’ of the US sugar industry, but its past is increasingly under scrutiny.

How Gut Bacteria Help Make Us Fat and Thin

***FRIDAY FOOD TIP***

More research is coming out about the important link between our gut health and its effect on body weight. Check out this article to learn more about the connection between our gut bacteria and how it plays a role in both losing and gaining weight: https://www.scientificamerican.com/article/how-gut-bacteria-help-make-us-fat-and-thin/

Some of my favorite foods to ensure a healthy diversity of gut bacteria include both Probiotic-rich foods, such as: Cultured Vegetables (Sauerkraut, Kimchi or other pickled veggies), Kombucha, Coconut kefir, Kvass, Pickles & Brine-cured olives, as well as Prebiotic-rich foods: Jerusalem artichoke, Dandelion greens, Garlic, Leeks, Onions, Asparagus, Jicama

If you’re dealing with weight-loss resistance, and/or any sort of digestive issues, start incorporating some of these foods into your daily meals!

How Gut Bacteria Help Make Us Fat and Thin Intestinal bacteria may help determine whether we are lean or obese

Why Focusing on Calories Misses the Bigger Picture for Your Weight and Health - Dr. Mark Hyman

*FRIDAY FOOD TIP*

Instead of adhering to the “calorie is a calorie” myth, focus on the quality and type of food you eat, and see how much better your body feels.

The truth is, food interacts with your biology, and you have a complex adaptive system within you that can transform (for better or worse) with each and every bite.

Since the same number of calories from different types of food can have very different biological effects, I always encourage my clients to stop stressing about counting calories and weighing and measuring grams of food. When that’s no longer the focus, you can free yourself to enjoy the eating process again with a wide variety of wholesome foods.

To help paint this picture, here is a great article from one of my favorites (Dr. Hyman) with studies that show why food is way more than just calories… Food is actually important information!

Check out this link to read the studies and learn some strategies about how to shift your mindset around this “quality vs. quantity” debate: http://drhyman.com/blog/2015/02/13/focusing-calories-misses-bigger-picture-weight-health/

Why Focusing on Calories Misses the Bigger Picture for Your Weight and Health - Dr. Mark Hyman How much you eat matters, but the quality of the food we put into our bodies matters more because it drives our gene function, metabolism, and health. Rather than subscribing to the antiquated calories in/calories out model for weight loss and good health, focus on powerful, gene-altering, whole, re...

Wellness Programs Take Aim At Workplace Stress

*WELLNESS WEDNESDAY*

Health News from NPR: This article highlights how workplace wellness programs help to improve employees' health, happiness, and overall job satisfaction :)
http://www.npr.org/sections/health-shots/2016/07/18/486093979/wellness-programs-take-aim-at-workplace-stress

Wellness Programs Take Aim At Workplace Stress A recent poll shows stress tops the list for people concerned about the impact of their job on their health. Workplace wellness programs often address stress, but many employees don't sign up.

DC Farmers Markets - BrightestYoungThings - DC

*FRIDAY FOOD TIP*

One way that we can all live a healthier lifestyle is by choosing to eat foods that are grown locally and with the seasons. Think of it this way: the less time or distance it takes your food to travel from "field to fork," the more nutrient-dense those food options will be. As an extra bonus, the food will taste better and be fresher than if you purchased it from a grocery store shelf.

Not sure where to go? BYT recently released an updated Farmers Market guide for those of you in the VA, MD and DC areas: https://brightestyoungthings.com/articles/guide-to-farmers-markets

Don't reside in the DMV? Not to fear! This resource by Local Harvest shows all of the Farmers Markets across the country (just enter your zip code and find a list that's near your area!) https://www.localharvest.org

The good news is that markets run during the weekdays, too, if you can't get to one over the weekend... With many options to choose from, I encourage you to find one near your home or office, and build it into the routine of your weekly schedule.

As Spring produce abounds, it's a great opportunity to get to know your farmers and connect deeper with your food. I promise you that your health and tastebuds will thank you :)

Now it's your turn: Do you have any favorite Farmers Markets that you like to frequent? Share your insights and experiences in the Comments Section below!

DC Farmers Markets - BrightestYoungThings - DC Eat better

I am looking forward to sharing my knowledge about the best recovery foods for performance with the Functional Fitness VA crew this Saturday! Proper nutrition is the key to recovering well so that you can kick butt in your next workout! Join us this weekend at 12PM for a dose of free education and yummy, complimentary food samples, too :)

We'll have in the house Saturday the 29th at noon giving a presentation on Recovery Foods.
Not to mention we'll have some of said foods for you to sample fresh from .local.market

*Wellness Wednesday*

Want to learn from the world’s most influential experts in mind-body wellness? If so, now is your chance! Join me for Integrative Nutrition’s Conference Live Stream, happening March 25th & 26th. It’s completely FREE to signup, and you’ll get to hear from world-renowned experts in holistic health. Get all the details & register now to gain access: http://bit.ly/2nI86BV

The Integrative Nutrition community is granting exclusive access to give you a sneak peek into this IINspiring weekend, so mark your calendars...you're not going to want to miss this amazing online health & wellness event! See you there :)

*FRIDAY FOOD TIP*

Want a simple yet powerful Superfood that can super-charge your health this St. Patrick's Day? Check out my latest blog post to learn more about my favorite versatile veggie (and to get a free, easy-to-prepare recipe!)

http://www.dancingmind.com/2017/03/15/gogreeninmarch/

Spinach is a great addition to omelettes, soups/stews, salads and smoothies. So, grab yourself a bowl of these greens to boost your immunity, improve your digestion, and energize your entire body system!

May you enjoy a happy and healthy holiday by going GREEN this St. Patrick's Day :)

Dr Frank Lipman Flaxseed: The Powerhouse Seed We All Need

*FRIDAY FOOD TIP*

Though often overlooked, the small but mighty flaxseed is a pantry essential that no diet should be without. This tiny seed packs a powerful punch of nutrition with each serving: Flaxseeds are high in fiber, protein, minerals, B-vitamins and healthy Omega-3 fatty acids.

Want to know more? Check out this article by Dr. Frank Lipman to learn why you should include a sprinkle of these amazing seeds in your daily routine:
https://www.bewell.com/blog/flaxseed-the-powerhouse-seed-we-all-need/

I personally like them thrown into yogurt or smoothies, but they're also a great addition to soups, salads and stews. How do you like to incorporate seeds into your diet? Share in the Comments Section below!

Dr Frank Lipman Flaxseed: The Powerhouse Seed We All Need . For some, getting their health on track may mean a complete overhaul, and for others, a bit of fine-tuning will do the trick. But no matter where you fall on the health-improvement spectrum, some easy-to-incorporate, healthy tweaks are a great way to help you get on and stay on the path.

*Wellness Wednesday*

The beginning of March marks the first day of National Nutrition Month, so I'm here today to share with you some information about one of my favorite topics: Saturated Fats.

Saturated fats have long been demonized and avoided, but the newest research is pointing to their benefits and why these fats can play a supportive role in a healthy diet and lifestyle.

Read on to learn why this label of “bad fat” is no longer relevant, and about the important functions saturated fats serve in our bodies: https://www.westonaprice.org/health-topics/abcs-of-nutrition/saturated-fat-body-good/

Not only are these fats safe for us to consume, but they are necessary for life and essential to brain health. Plus, they can even help with weight loss! Two of my favorites include coconut oil and grass-fed butter...what are yours? Which ones do you incorporate into your weekly diet plan? Share in the Comments Section below!

4 reasons why health coaching works

*Wellness Wednesday*

In honor of this year's official "2017 Health Coach Week," I am excited to share an example of how the American Medical Association (AMA) is supporting our field of work and finding the value of health coaches within a team-based model of healthcare.

Check out this article and its links to resources that cite the important role a Certified Health Coach can play in a patient's care: https://wire.ama-assn.org/practice-management/4-reasons-why-health-coaching-works

By using specific coaching techniques and action planning, health coaches help patients with goal-setting, creating a realistic timeline, and finding an approach that is unique to that individual. In the end, it is through these actionable coaching strategies -- as well as the motivation and accountability -- that patients can successfully navigate overwhelming changes to their nutrition, physical fitness, and mental wellness.

With the help of a health coach, it's becoming clear that patients are better able to learn how to swap out their unhealthy habits in favor of more healthy behaviors, and most importantly, stick with these lifestyle adjustments for the long-run.

4 reasons why health coaching works A winning formula is coaches who are nearby, track progress, and are easy for patients to reach and understand.

Fight the Winter Blues this February with Citrus Fruits! - Dancing Mind

*FRIDAY FOOD TIP*

Just in time for your lunch hour... Take a look at my most recent article about the power of citrus fruits and why they're so beneficial to consume this time of year. Produce is proof that our food really IS medicine!

http://www.dancingmind.com/2017/02/06/fight-winter-blues-february-citrus-fruits/

Which citrus fruits are your favorite? Are there any new ones that you're open to trying? Share your thoughts in the Comments Section below!

Fight the Winter Blues this February with Citrus Fruits! - Dancing Mind Winter citrus fruits are most popularly known for their high Vitamin C content, but they also boast a whole host of other health benefits that can help us ward off winter colds and inflammation. February is the perfect time of MORE »

How to Avoid Becoming Diabetic | Reader's Digest

*Wellness Wednesday*

Curious to know more about the new "Low-Carb/High-Fat" Food Revolution? For those struggling with weight gain -- as well as blood sugar and insulin issues -- this style of eating is showing to be effective in helping people regain their health.

Check out more on this topic here:
http://www.rd.com/health/conditions/how-to-avoid-becoming-diabetic/

Even if you're not a diabetic or a pre-diabetic, these food tips can help keep you on the right path towards preventative health, so that you can avoid any instance of chronic disease. So, don't shy away from healthy fats, and enjoy them in moderation!

How to Avoid Becoming Diabetic | Reader's Digest Tens of thousands of Europeans are on the edge of developing diabetes. Only permanent lifestyle changes can make the difference. Which road will you take?

These Are the Best Exercises for Anxiety and Depression

*Wellness Wednesday*

As we continue to muddle through these cold, gray months and deal with the "winter blues," here are some great exercises to consider that have been shown to beat the anxiety and depression that is common this time of year:

http://www.health.com/depression/these-are-the-best-exercises-for-anxiety-and-depression?xid=socialflow_facebook_health

Which of these is your favorite winter-time exercise? Is there something else not on this list that you would add? Share in the comments below... What gets you moving and makes you happy?!

These Are the Best Exercises for Anxiety and Depression Your body plays a bigger role in your mental health than you might think.

*Learning, Growing, Expansion Opportunity* For this week's nutrition resource, I want to share this opportunity... and it starts tomorrow!

The Health Coaching school that I attended (the Institute for Integrative Nutrition) is hosting its first-ever online summit – IINspiring Health in 2017 – taking place on January 25th and 26th! It’s open to all, even if you’re not a graduate of the program.

If you’re interested in learning more about the latest in holistic health, wellness and nutrition – and are looking for more inspiration to continue along your journey of personal transformation in the New Year – this is a summit that you don’t want to miss!

Top experts in the wellness field will be sharing valuable expertise and information about nutrition, holistic health, and personal empowerment.

The Summit Schedule includes talks about “The Future of Wellness and The Power of Emotions,” “What you need to know about Eating Wheat,” “The Keys to Mind-Body Wellness,” “Primary Food: What Feeds You Off The Plate,” and more!

The summit is free, and talks will be recorded, so you can listen to them later if you can’t be online to listen live. Check out the schedule and register here at this link if it resonates with you:

http://www.integrativenutrition.com/iinspiring-health-summit?erefer=0015000000Uu5yXAAR&utm_channel=Ambassador&utm_medium=IINAmbassador&utm_source=LeadDriver&utm_campaign=Jan17Summit&utm_content=0015000000Uu5yXAAR&mkt_tok=eyJpIjoiT1RJNE9ESTBOR1JrTkdOaiIsInQiOiJDaXQ1N2kxcW9SV2hQK0VRVkIrV2RaV2QwMW1RT0lNc0hZTloxQmE4Y2Q1Y2xzMFZHYlBlcGptMG1IZm12MUxGVGpIbWMyN1htVitjc2R4ME1BSjRhSXZhVWFhVTc4TFBKVzF2d0hGXC9meXdmZGVzaHlJV29RNW95aWc2a2FXTTQifQ%3D%3D

It’s going to be an incredible two days, so I hope that you will join me in this learning adventure! Here’s to your health and happiness! :)

Big Sugar’s Secret Ally? Nutritionists

*Wellness Wednesday*

Do you still believe the "a calorie is a calorie" myth? If so, I encourage you to read this article:
https://www.nytimes.com/2017/01/13/opinion/sunday/big-sugars-secret-ally-nutritionists.html?_r=0

I stand behind the belief that *WHAT* we eat is more important than HOW MUCH we eat, and that the issues around obesity and preventable diseases (such as Type II Diabetes) are more a function of food quality, and not just an over-consumption of calories.

Which side of the argument do you stand behind?

Big Sugar’s Secret Ally? Nutritionists The scientific consensus that all calories are equally fattening is outdated and dangerous.