This week Jon and Courtney discuss Honey! Some of it’s well know and maybe not so well known benefits on overall health, weight loss, dementia, cardiovascular disease, diabetes and so much more! They also discuss how to implement honey into your daily life and the importance of supporting local farmers to get it! 

References: 
- Samarghandian S, Farkhondeh T, Samini F. Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Res. 2017 Apr-Jun;9(2):121-127. doi: 10.4103/0974-8490.204647. PMID: 28539734; PMCID: PMC5424551.
- Simona Terzo, Flavia Mulè, Antonella Amato, Honey and obesity-related dysfunctions: a summary on health benefits,The Journal of Nutritional Biochemistry, Volume 82,2020,108401,ISSN 0955-2863,https://doi.org 10.1016j.jnutbio.2020.108401.
- Asha'ari ZA, Ahmad MZ, Jihan WS, Che CM, Leman I. Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial in the East coast of Peninsular Malaysia. Ann Saudi Med. 2013 Sep-Oct;33(5):469-75. doi: 10.5144/0256-4947.2013.469. PMID: 24188941; PMCID: PMC6074882.

This week Courtney discusses all things Journaling! What techniques can be used for journaling, the benefits of journaling, and where to find the BEST journal out there!

Journal: https://www.amazon.com/dp/B0CLP8S2D9?ref_=pe_93986420_774957520

Instagram: https://www.instagram.com/holistictraveltherapypodcast?igsh=M3M3dzlra2NvNjls

References: 
Sohal M, Singh P, Dhillon BS, Gill HS. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Community Health. 2022 Mar;10(1):e001154. doi: 10.1136/fmch-2021-001154. PMID: 35304431; PMCID: PMC8935176.
Dimitroff, Lynda & Sliwoski, Linda & O’Brien, Sue & Nichols, Lynn. (2016). Change your life through journaling--The benefits of journaling for registered nurses. Journal of Nursing Education and Practice. 7. 10.5430/jnep.v7n2p90. 

This week Courtney and Jon discuss air quality and the impact on your health! Have you ever though what causes poor air quality and it is such a bad thing? The also talk about health conditions that have been linked to poor air quality, some you might have never thought of! They also talk about indoor vs outdoor air! As always they also tell you what things you can do TODAY to help reduce your risk! They dive into this and so much more!

Air quality map:
AirNow Interactive Map (epa.gov) 

References: 
https://www.niehs.nih.gov/health/topics/agents/air-pollution

https://www.epa.gov/indoor-air-quality-iaq/improving-indoor-air-quality

This week, Jon and Courtney break down the dangers of ultra processed foods and give you some trips on how to avoid them and feel better, both physically and mentally! 

This week, Courtney and Jon discuss their recent 5-day road trip through Arizona and Utah, hitting 3 major National Park, and countless beautiful landmarks! They discuss where they went, what they did, their favorite things and few insider tips to staying healthy on the road. You don't want to miss this episode if you like adventures, vacations, finding balance in your life and finding optimal health! 

Tune into this week's episode to hear Courtney and Jon explain the meaning of holistic and how to implement holistic health practices into every aspect of your life! They discuss how everything is connected and how they focus on holistic practices to better their mental and physical health.

Reference: 

• Fisher H, Gittoes MJ, Evans L, Bitchell CL, Mullen RJ, Scutari M. An Interdisciplinary Examination of Stress and Injury Occurrence in Athletes. Front Sports Act Living. 2020 Dec 14;2:595619. doi: 10.3389/fspor.2020.595619. PMID: 33345174; PMCID: PMC7739595.
• Lachance L, Ramsey D. Food, mood, and brain health: implications for the modern clinician. Mo Med. 2015 Mar-Apr;112(2):111-5. PMID: 25958655; PMCID: PMC6170050.
• Jessica Bayes, Janet Schloss, David Sibbritt, The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial, The American Journal of Clinical Nutrition, Volume 116, Issue 2, 2022,Pages 572-580,ISSN 0002-9165, https://doi.org/10.1093/ajcn/nqac106.
• Akbari M, Hossaini SM. The Relationship of Spiritual Health with Quality of Life, Mental Health, and Burnout: The Mediating Role of Emotional Regulation. Iran J Psychiatry. 2018 Jan;13(1):22-31. PMID: 29892314; PMCID: PMC5994229.

In honor of June being men's mental health awareness month, Courtney and Jon discuss all things mental health! From what are some causes of negative impact on our mental health to what positive things we can do to make our mental health better; they discuss it all! This is your opportunity to learn ways to help your mental health and take back your mind! 

Please remember to speak with your doctor in regard to your personal mental health and do not make any changes to your medication without consulting your doctor first. 

This week Courtney and Jon discuss the number one factor of having a healthy and happy life; social connection! This episode is all about the importance of social connect and how to get that social connection in daily! 

References: 

• Martino J, Pegg J, Frates EP. The Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness. Am J Lifestyle Med. 2015 Oct 7;11(6):466-475. doi: 10.1177/1559827615608788. PMID: 30202372; PMCID: PMC6125010.
• Wickramaratne PJ, Yangchen T, Lepow L, Patra BG, Glicksburg B, Talati A, Adekkanattu P, Ryu E, Biernacka JM, Charney A, Mann JJ, Pathak J, Olfson M, Weissman MM. Social connectedness as a determinant of mental health: A scoping review. PLoS One. 2022 Oct 13;17(10):e0275004. doi: 10.1371/journal.pone.0275004. PMID: 36228007; PMCID: PMC9560615.
• Helliwell, J. F., Layard, R., & Sachs, J. D. (2023). The Happiness Agenda: The Next 10 Years. In World Happiness Report 2023 (11th ed., Chapter 1). Sustainable Development Solutions Network.
  
  
  

This week Courtney and Jon discuss their amazing experience in some of the most beautiful national parks in Arizona and Utah and the impact that decreased cellphone usage and increase time outdoors has on the body. They relate real life experiences and science backed statistics to help you implement some amazing advice into your everyday life. 

1. Demi̇rci̇, K., Akgönül, M., & Akpinar, A. (2015). Relationship of smartphone use severity with sleep quality, depression, and anxiety in university students. Journal of Behavioral Addictions, 4(2), 85–92. https://doi.org/10.1556/2006.4.2015.010
2. Dowdel, E. B., & Clayton, B. Q. (2019). Interrupted sleep: College students sleeping with technology. Journal of American College Health, 67(7), 640-646. https://doi.org/10.1080/07448481.2018.1499655
3. Brailovskaia, J., Delveaux, J., John, J., Wicker, V., Noveski, A., Seokyoung, K., Schillack, H., & Margraf, J. (2022). Finding the “Sweet Spot” of smartphone use: Reduction or abstinence to increase well-being and healthy lifestyle?! An experimental intervention study. Journal of Experimental Psychology: Applied. Advance online publication. https://dx.doi.org/10.1037/xap0000430
4. He. J-w., Tu, Z-h., Xiao, L., Su, T., & Tang Y-x. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PLoS ONE, 15 (2):e0228756. https://doi.org/10.1371/journal.pone.0228756
5. Nicassio, P.M., Mendlowitz, D.R., Fussell, J.J., & Petras, L. (1985). The phenomenology of the presleep state: the development of the pre-sleep arousal scale. Behav Res Ther. 23(3): 263–267. https://doi.org/10.1016/0005-7967(85)90004-x
6. Twohig-Bennett C, Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res. 2018 Oct;166:628-637. doi: 10.1016/j.envres.2018.06.030. Epub 2018 Jul 5. PMID: 29982151; PMCID: PMC6562165.

Tune into this week's episode to hear Courtney and Jon discuss the impact that workplace stress has on your body. They also provide four science backed ways to decrease stress and reduce your risk of workplace burn out.