We break Dr. Elizabeth Boham's wisdom into possible next small steps! Not sure about how to attack the inflammation that brings on disease or makes a fight with Covid more challenging? Listen in for doable next steps!

 LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

One-Minute Gratitude Journal, Brenda Nathan

Show Summary:

• Functional Medicine – getting at root causes of disease and not just treating symptoms
• Inflammation - the root cause or at least accelerants of many disease processes
  • At a low level, it might not be noticeable but over many years, it becomes harder to ignore
  • It accelerates the aging process, and is implicated in the development of many diseases – things like cardiovascular disease, dementia, neurological diseases, etc
• Dr. Boham: balance our immune systems
  • How do we know if we have this chronic inflammation?
    • C-reactive protein, which we want to be less than 1
    • Also sed-rate (ESR), and both of these can potentially be done at our next physical or whenever we’re having a blood test
    • But they’re not perfect and so inflammation might also be noticed by being mindful of symptoms
  • Many potential symptoms as listed in the episode, but one more indicator of chronic inflammation is the waist to hip ratio –
    • How to measure it
    • Article about belly fat and COVID - Washington Post
  • Dr Boham prefers to start a counterattack using food
  • NOTE: Check with your doctor before making any changes to your health regimen or lifestyle
  • Monitor how our bodies feel after eating to see if we can notice inflammation; keep track and share with practitioner
    • Bloating, brain fog, and joint pain are common signs
  • Per Dr. Boham, our plates should be comprised of ½ non- starchy vegetables (eat the rainbow!), and then the other half should be comprised by a serving of protein, and then some starchy vegetables, fruit or whole grains as desired
    • Starchy/non-starchy vegetables article 
    • If the protein source isn’t high in fat, be sure to add healthy fat like extra virgin olive oil or avocado to the plate
  • Balance your blood sugar so in every meal
    • Have protein, fat and fiber at each meal
  • A baby step toward reducing our reliance on ultra-processed foods might be that we commit to spending a little more time looking at the labels of what we’re buying in the grocery store
    • Look for few and commonly known/purchased ingredients
    • Look for lower sugar amounts
      • NOTE: the food industry regularly splits sugar up under several different names, so it’s best to look at total sugar, including added and naturally occurring
        • The WHO recommends women eat fewer than 25g sugar per daConsider ditching the sugary drinks
          • • Doing this can quickly have a tremendous impact on health measures 
• Consider adding in more gratitude (see link to journal)
• Carolyn’s addition: celebrate any and all steps!!!

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Molly Watts and I talk all about walking and the motivation behind my starting this podcast on her show, Live Happier Longer. 

You can order Molly's Five for Life planner by contacting her at [email protected]  Each one is $15, and helps you track the important lifestyle components to living happier longer!

Check out her podcast, Live Happier Longer, wherever you listen to podasts, and also at www.livehappierlonger.libsyn.com

Get the "Your Body on Walking" PDF by Molly Watts here!

Thanks for listening to Wellness While Walking, a walking podcast!

In this brief episode, I duck in for a quick hello - to perhaps kick off a walk (PRE AMBLE!) or other activity, or just to say hey! I mention two podcasts on which I was a guest recently, and we briefly introduced a practice of finding and using our strengths. And I give a quick walking wave to some listeners. Will be back next week for Episode 34, a full-length one!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]
• A hearty walking wave to listeners Liz, Lisa, George, Dana, and Hailey!

RESOURCES AND SOURCES (some links may be affiliate links)

Women Who Sarcast -- Talking With Kathy About the Latest Wacky Wellness Trends

Mixing Up Midlife -- Terri and I Break Down Intermittent Fasting With a Midlife Perspective

Dr. Elizabeth Boham joins us again in a continuation from last week, to talk about the need to bring nutrition into medicine, the exercise/movement distinction, eating real food, the role gratitude and stress reduction can have in fighting disease, and her own health journey, which included beating back breast cancer while in medical school. We talk a bit more about functional medicine, and I relate my own relationship with that approach.

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Our Conversation with Dr. Elizabeth Boham, Part 2

Dr. Boham is a physician practicing functional medicine at the Ultrawellness Center in Lenox, Massachusetts. At the time of this recording – August, 2020 -- even initial visits can be done virtually!

• Ultrawellness Center, Lenox, MA 
• DrBoham.com 
• Dr. Boham’s DVD on Breast Wellness: Tools to Prevent and Heal From Breast Cancer  
• Dr. Boham’s Free e-Book on Breast Wellness and Cancer Prevention
• Facebook: Elizabeth Boham, MD
• Instagram: Elizabeth Boham, MD
• Twitter: @DrBoham
• The Blood Sugar Solution 10 Day Detox Diet, Dr. Mark Hyman
• The Elimination Diet: Discover the Foods That Are Making You Feel Sick and Tired - and Feel Better Fast, Alissa Segersten, Tom Malterre.
• Measuring Waist to Hip Ratio to Test for Inflammation
• Soft Measuring Tape for Body
• Abdominal Fat and What to Do About It, health.harvard.edu
• Phytonutrients Checklist (eat the rainbow!)
• C-Reactive Protein Test (CRP), healthline.com

Podcasts to Listen To While Wellness While Walking Takes A Week Off!

• Mixing Up Midlife - I was a guest recently, to talk about Intermittent Fasting; it's a fast-paced, fun show with a unique ability to make you think without being heavy!
• Spark Joy - All about the KonMari method of "tidying up"!
• Dr. Elizabeth Boham -- Other podcasts she's been on
• Women Who Sarcast -- From adult coloring books to passion vs. purpose, Kathy takes on a range of topics with a hint of sarcasm 
• Angus Eye Tea -- Say it quickly, and you'll get a sense of what this podcast about, except that Elaine is so funny, it's definitely what it subtitle says: A Comedy Mental Health Podcast
• edu-me -- Punam bridges the gap between parents and teachers, and it's especially timely as we navigate an unprecedented back-to-school season
• Last, but not least, Fabled -- Treat yourself to Vanessa telling "cozy, creepy lore and mysteries!" A mix of fact and fiction, each episode is a work of art!

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Inflammation is at the root of many of our most feared diseases. Today, with guest Dr. Elizabeth Boham, we talk about the small steps we can take to reduce inflammation so that we reduce our risk of developing age-related chronic disease, and so we’re at our optimal health to best deal with anything life has to throw us. You’ll leave today’s episode wanting more! Connect with Dr. Boham in the ways listed in the show notes, and then come back here next week for Part II of our conversation!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Dr. Boham is a physician practicing functional medicine at the Ultrawellness Center in Lenox, Massachusetts. At the time of this recording – August, 2020 -- even initial visits can be done virtually!

• Ultrawellness Center - Dr. Elizabeth Boham, Lenox, MA 
• DrBoham.com 
• Dr. Boham’s DVD on Breast Wellness: Tools to Prevent and Heal From Breast Cancer 
• Dr. Boham’s Free e-Book on Breast Wellness and Cancer Prevention
• Facebook: Elizabeth Boham, MD
• Instagram: Elizabeth Boham, MD
• Twitter: @DrBoham

4 Ways to Make Evidence-Based Practice the Norm in Health Care, hbr.org

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Improved nutrition, more mindful eating, increased satiety and possible reduction in rates of dementia are all possible outcomes of…. chewing our food more? Dive in for more on this simple tweak!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Chewing!

• Re-evaluation of the Mechanisms of Dietary Fibre and Implications for Macronutirent Bioaccessibility, Digestion and Postprandial Metabolism, ncbi.nlm.nih.gov
• Plant Cell Walls: Impact on Nutrient Bioaccessibility and Digestibility, mdpi.com
• What Is the Mayr Diet? Rebel Wilson’s ‘Year of Health” Regimen, Explained, today.com
• What Is the Mayr Method Diet Rebel Wilson is Using to Lose Weight? womenshealthmag.com
• An Overachieving Underchewer, foodandwine.com
• Chew Your Food 32 Times: Where Did This Advice Come From? culinarylore.com
• Chewing Maintains Hippocampus-Dependent Cognitive Function, ncbi.nlm.nih.gov
• Chewing Your Food: Is 32 Really the Magic Number? healthline.com
• Chewing Almonds May Boost Satiety, nutraingredients.com
• The Structure and Function of the Digestive System, clevelandclinic.org
• Digestion 101: The Importance of Chewing Well, shdc.com.au
• Horace Fletcher, wikipedia.com

Toxins – Obesogenic Effects

• Environmental Working Group – Dirty Dozen and Clean Fifteen
• Metabolism Disrupting Chemicals and Metabolic Disorders, ncbi.nlm.nih.gov
• The Endocrine System and Glands of the Human Body, webmd.com

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

What can we borrow from one of the best-known diet and weight loss programs in the world, Weight Watchers® (now WW), even if we aren’t interested in dieting? And then we’ll do some listener and reviewer shout-outs and talk about our upcoming greens challenge!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]
• Sending a walking wave to NH Walker, Jill, and Mary!

RESOURCES AND SOURCES (some links may be affiliate links)

Tidbits

• Guest Appearance on Hate to Weight Podcast
• Friend Power, Stephanie Scheller
• GAPS Protocol
• Environmental Working Group – Dirty Dozen and Clean Fifteen
• Okinawans' Custom of Sitting on the Floor – Blue Zones

Greens. Leafy Greens.

• The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls
• Dr. Terry Wahls' TED Talk: MInding Your Mitochondria
• The Nine Cups of the Wahls Protocol, the-healing-warrior.com
• Wahls Veggie Protocol Q and A, phoenixhelix.com
• Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com
• Mood-Boosting Foods, culinarynutrition.com
• The Healthiest Leafy Green Vegetables, healthline.com
• Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov
• King of Greens: Spinach vs. Kale, foodtrainers.com
• That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com
• Wolfgang Puck's Brunch Pizza recipe
• Jamaican Callaloo recipe (just one variation of many!)
• Green smoothie recipes
• Kale Chipe recipe
• Gluten Free Bean Pasta

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Weight loss, mindset shifts, fasting and knowing herself (AND working with a coach!) were all part of Emily’s journey, and we wrap up our discussion of it today. And we focus on greens -- leafy greens (said like, “Bond. James Bond” for effect!)

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]
• A walking wave to Mary, Marybeth and Julia!

RESOURCES AND SOURCES (some links may be affiliate links)

Greens. Leafy Greens.

• The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls
• Dr. Terry Wahls' TED Talk: MInding Your Mitochondria
• The Nine Cups of the Wahls Protocol, the-healing-warrior.com
• Wahls Veggie Protocol Q and A, phoenixhelix.com
• Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com
• Mood-Boosting Foods, culinarynutrition.com
• The Healthiest Leafy Green Vegetables, healthline.com
• Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov
• King of Greens: Spinach vs. Kale, foodtrainers.com
• That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com
• Wolfgang Puck's Brunch Pizza recipe
• Jamaican Callaloo recipe (just one variation of many!)
• Green smoothie recipes
• Kale Chipe recipe
• Gluten Free Bean Pasta

Emily Prokop's Wellness Journey

• Wellness While Walking, Episode 28: Emily's Journey: Intermittent Fasting, Yoga, Mindset and More
• Delay Don’t Deny, Gin Stephens
• Faster Than Normal, Peter Shankman
• The Artist’s Way, Julia Cameron (instruction for "Morning Pages")
• The Artist’s Way Morning Pages Journal, Julia Cameron
• The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

We're talking weight loss, wellness and mindset today as we listen to guest Emily Prokop talk about her health journey! I’m sure you’re going to appreciate that she shared details of her action steps and mindset, all wrapped up in a bow that is her intelligence and sense of humor!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Emily Peck Prokop

• Hate to Weight podcast
• Hate to Weight Facebook group
• The Story Behind podcast
• The Story Behind book (audiobook coming soon!)
• A Place to Practice Instagram

Other Resources

• Delay Don’t Deny, Gin Stephens
• Faster Than Normal, Peter Shankman
• The Artist’s Way, Julia Cameron (instruction for "Morning Pages")
• The Artist’s Way Morning Pages Journal, Julia Cameron
• The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung.

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for your support of Wellness While Walking!

LEAVING A REVIEW IN APPLE PODCASTS

Leaving a podcast review on Apple Podcasts App on iOS device

• On your iOS mobile device, launch Apple's Podcast app
• If you subscribe to Wellness While Walking, find it in your Library tab at the bottom
  • If you don’t, skip to the next section
• Open it up and scroll down to where you see Ratings and Reviews
• Click the number of stars (hopefully, 5!) to leave the Rating
• Scroll down another little bit, and click on Write a Review
• Then, write away, and submit!

• If you don’t subscribe yet, tap the Search tab in the lower right corner of the screen
• Enter the name Wellness While Walking
• Tap on the show’s cover art
• Hit subscribe if you would like! That will allow each new show to load automatically, and it's FREE
• If not, scroll down to Ratings and Reviews and follow the instructions above

Leaving a podcast review from your computer

• Open iTunes app on your computer
• Open drop down menu on top left and select Podcasts
• Use search bar on top right and type in Wellness While Walking
• Click on the logo for the podcast
• The Details tab will be highlighted
• Just to the right of it, you’ll spot the Ratings and Reviews button
• Click that to leave a Rating (5 stars? :)) and click below it to Write a Review, and submit

SHARE WELLNESS WHILE WALKING WITH A FRIEND

Thanks for considering sharing Wellness While Walking with a friend! Even before I started a podcast, I regularly helped friends subscribe to shows of interest. It’s a nice (and free) gift to give someone!

***Thank you so much!***

Your support in this way helps keep the show in production!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Environmental Toxins

• 10 Harmful Chemicals to Avoid, parents.com
• The Devil We Know (documentary on Teflon) 
• Should You Stick With Teflon, berkeleywellness.com
• FDA Confirms Toxic Nonstick Cookware Chemicals Are Contaminating Our Food and Water Supply, cookinglight.com
• Roundup (herbicide), wikipedia.com
• Roundup Maker to Pay $10 Billion to Settle Cancer Suits, nyt.com
• Johnson & Johnson Sued Over Baby Powder by New Mexico, nyt.com
• Bayer to Pay Up to $10.9 Billion to Settle Lawsuits Linked to Claims Weed Killer Roundup Causes Cancer, time.com
• How Toxic Chemicals Contribute to COVID-19 Deaths, ehn.org
• Health Risk Exposure of Bisphenol A (BPA), pubmed.ncbi.nlm.nih.gov
• Educational Materials – Mount Sinai Children’s Environmental Health Center
• Targeted Marketing, unconnruddcenter.org
• The Smart Human website - guidelines to reduce toxins
• The Environmental Working Group website  toxin database by product
• The Bizarre Way The US Regulate Chemicals - Letting Them on The Market First and Then Maybe Studying Them, washingtonpost.com
• Cosmetic Safety in the US Trails More Than 50 Nations, ewg.org
• Environmental Exposures and Cancer: Using the Precautionary Principle, ncbi.nlm.nih.gov
• Contraceptive Sponge Makes a Return to Pharmacy Shelves, nyt.com
• The Retro Stain Remover I Use on Everything, nymag.com
• Environmental Working Group Analysis of Lestoil, ewg.org
• BPA Everyday Toxics Guide, theguardian.co,
• The Smart Human website, thesmarthuman.com
• Obesogens: 5 Chemicals That Are Making You Fat, healthline.com  
• Can Being Toxic Make Me Fat, drhyman.com

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.