Mind Your Body

MYB Episode 17 - The Black Woman And The Stigma Around Fitness With Kym Niles

MYB Episode 27 - The Power of Passion in Health and Healing with Danny Stone

MYB Episode 30 - Meal Planning For People Who Don't Like to Cook with LA Wade

MYB Episode 3 - Why Can’t I Stop Eating: 5 Ways To Control Appetite

MYB Episode 10 - How Intermittent Fasting Works For Weight Loss | Dr. Ian Smith

MYB Episode 1 - Why Weight Loss is All in Your Head

Monday Dec 14, 2020

EP 37: Mental Health Tune-Ups for Healthcare Workers with Diana Hendel

Monday Dec 14, 2020

_{COVID-19 has traumatized the world, but no group has been more impacted than frontline healthcare workers. After months of battling the pandemic (and no end in sight) they are facing unprecedented levels of stress, depression, anxiety, hopelessness—and increasingly, post-traumatic stress disorder.}

_{That's why today's guest - Dr. Diana Hendel – joins the show to provide mental health tune ups for frontline healthcare workers who are struggling to cope with COVID-19.}

_{As an executive coach and former hospital CEO she shares tips for healthcare professionals on how to navigate the pandemic and the traumatic stress they have experienced and continue to face.}

_{Dr Hendel not only shares tips exercises, tools, and tips for frontline workers - she also shares how we can love and support those in our lives working in healthcare.}

_{Here’s a sneak peek of what’s in this episode:}

_{[05:56] I love being part of a group that’s there for others.}
_{[06:09] In one moment, they’re delivering their first baby, and in the next moment, a family is dealing with the most difficult, the most traumatic day of their life, the passing of a loved one.}
_{[06:56 ] I put that 27 years of experience to good use by helping other organizations and other leaders, particularly navigating through traumatic situations but also with leadership.}
_{[08:23] We often think that healthcare workers are accustomed to seeing death and traumatic stress. Yes, that does happen. Healthcare workers are amongst the most resilient, the grittiest, the toughest, the strongest people emotionally we’ll ever meet.}
_{[08:48] The traumatic effects of this pandemic have been enormous. It would be understandable that they would struggle with that traumatic stress, acutely, or chronically.}
_{[09:29] Sleep, food, and exercise are really important. More important than ever for health workers.}
_{[10:08] Having a regular practice for health workers at the beginning of the day, at the end of the day, and throughout the day if possible of grounding. Being able to ground back to their circumstances, refocus on what’s important, what matters, and purpose in life.}
_{[14:20] It’s different for different people. Some of us want to be told it’s going to be okay; some of us want a pep talk. Others just want empathy, to hear, “I know how you feel. I understand.”}
_{[16:29] In expressive writing, you have these writing prompts. It starts to jog all those thoughts in your head, getting them out of your head and getting them on paper.}
_{[19:00] They can’t just disappear and leave their shift. They need to stay in the moment. At the same time, continuing to just repress or suppress those feelings can cause harm.}
_{[19:13] When we’re stressed, when we’re traumatized, we tend to hold our breaths.}
_{[19:44] Taking several deep breaths and moving into box breathing can be helpful.}
_{[20:35] The practice of grounding that people can do every day by bringing an immediate grounding or anchoring. So if I’m triggered and can’t leave the situation, I can reground and anchor as I’m breathing.}
_{[21:46] The buddy system with our co-workers or having a fire team can help. Healthcare workers are usually very bonded, and having a level of trust to have the ability to talk about how we can help each other is important.}
_{[22:33] Tapping into those connections, camaraderie, and purpose can be important at the moment. Often we need our co-workers to do that.}
_{[23:25] On a break, a person can sit on a chair, go through a body scan, exercise, a body relaxation, or a short meditation; those can be helpful.}
_{[24:08] Remaining connected to others is essential.}
_{[25:34] When we eat these grounding foods grown close to the ground, it carries that energy and passes it on to you. Examples of these are potatoes, carrots, and beets that you can add when you’re packing your lunch.}
_{[26:33] Add the leafy greens and add good foods after partaking the unhealthy food as much as possible. Forgive yourself for eating those donuts and fast food but counter it by adding healthy food.}
_{[29:35] Be there to listen to them without judgment or not to fix things.}
_{[33:38] My favorite way to take care of my mind and body is hiking. I’m an avid hiker in any weather or any condition. I love hiking because it forces me to breathe. I’m not an easy breather. I’m a breath-holder. Hiking allows me to get into a rhythm. I have to breathe. I’m forced to breathe. It’s also very meditative. It puts me in touch with the natural world. My mind doesn’t wander. I can only be present when I’m hiking.}

_{Links mentioned in this episode:}

_{FREE Holiday Smoothie Recipe Book - Get it here!}

_{Follow Trudy on Instagram!}

_{Follow Trudy on Facebook!}

_{Trudy Stone LinkedIn}

_{Trudy Stone Pinterest}

_{Trudy Stone YouTube Channel}

_{Why Cope When You Can Heal - Buy the book here for a Healthcare Worker}

_{Diana Hendel LinkedIn}

Monday Dec 07, 2020

EP 36: Stress, Depression and the Holidays: Tips for Coping with Dr. Carlin Barnes and Dr. Marketa Wills

Monday Dec 07, 2020

The holiday season is here and for many, the holidays are a fun and cheerful time of year. Unfortunately for some, instead of cheerful celebrations, this holiday season may bring feelings of stress, loneliness, anxiety, or maybe even depression. The effects of the ongoing pandemic will no doubt affect how we celebrate the holidays this year.

That's why today's guests - Dr. Carlin Barnes and Dr. Marketa Wills, two Harvard-trained psychiatrists and co-founders of Healthy Mind MDs, LLC – join the show to provide expert advice for those who will be alone for the holidays, for children who will experience a much different celebration, and for families dealing with the sadness of being away from loved ones this year.

Here’s a sneak peek of what’s in this episode:

[03:10] This may be the first holiday season without loved ones. Undoubtedly, this will be a difficult time for many of us and especially our children.
[07:04] Some of the disinformation is that people who have mental illnesses can’t live productive lives.
[07:15] Another piece of disinformation is “I can’t access mental health treatment.”
[09:56] About 70% of Americans say the pandemic affected their stress levels significantly. All of us were dealing with stress in a certain way.
[10:20] I’m just glad that the nation is willing to engage in a more productive conversation about mental health, mental wellness, and mental illness.
[11:45] Everyone is in a different situation vis-à-vis the pandemic. Different people have different beliefs about whether or not the pandemic is happening.
[12:08] Respect other people’s views. Respect other’s opinions about the pandemic but also make the decisions for ourselves.
[14:16] Recognizing and having empathy is an excellent way to start those conversations.
[15:04] Everybody’s situation about the holidays is unique and different. You need to weigh what’s going on in your life.
[15:54] Be clear, be polite, insert humor. Keep it focused on safety — safety for yourself and for your household.
[16:36 ] Ask your child what do they know. A lot of children have disinformation. A lot of them are thoughtful and have learned a lot about the pandemic.
[16:53] Talk to your kid when you’re not multi-tasking.
[17:04] You want to talk to the child where they are at their developmental age and stage.
[19:55] Start and have a plan. Take those 3 days and figure out how you want to spoil yourself.
[20:48] Honor the fact that you may be feeling alone or the fact that you may be feeling lonely.
[21:20 ] Take charge of that day. Be proactive and really challenge yourself to make use of the downtime that we have during the pandemic.
[22:02] Rates of adoption from SPCA have gone up for pets. If you’re a pet person, thinking of getting a pet at this time, and you’re single, and living alone, this is a great idea.
[22:59] We want to be connected. Being alone doesn’t necessarily mean you’re alone shutting your apartment and feeling lonely.
[27:06] We have to be creative right now. We’re in a whole new territory.
[27:43] Empower the elderly in our lives to stay abreast of the facts about the pandemic. Do whatever they can do to help their immune systems.
[35:46] There are so many benefits from getting out into nature. It’s not just about exercise. It’s the connectedness that you feel in nature.

Links mentioned in this episode:

FREE Holiday Smoothie Recipe Book - Get it here!

Understanding Mental Illness - BUY THE BOOK!

Healthy Mind MDs

Understanding Mental Illness book on Amazon

Dr. Marketa Wills - Instagram

Dr. Carlin Barnes - Instagram

Dr. Carlin Barnes Website

Blogs on Psychology Today by Dr. Wills and Dr. Barnes

Monday Nov 30, 2020

EP 35: Why Stress is Actually Good For You

Monday Nov 30, 2020

We’re more stressed than ever before, but stress itself is not the problem. It’s how we relate to stress. The stress response is critical to our survival.

Too much stress is toxic, but a little can actually make you stronger.

In this episode, I share six healthy short term responses to stress and six long term harmful effects of stress, and what you can do to cope.

Here’s a sneak peek of what’s in this episode:

[00:43] We don’t have to react to each stimulus.
[3:25] Nearly half of all Americans are anxious about the possibility of getting sick, with more than 1/3 saying that Coronavirus has a serious impact on their mental health.
[04:36] Too much stress is toxic, but a little can actually make you stronger.
[4:49] Increase in insulin in the short term means that your body won’t store any sugar in your liver and muscle cells. It will result in having more sugar staying in your bloodstream, which means that more will be available for the brain.
[5:21] In the short term, your body’s resources are directed at making the stress hormone cortisol to help deal with the immediate threat at the expense of sex hormones.
[5:59] In the short term, the body’s resources are directed away from digestion because it’s a non-survival function at that moment.
[6:24 ] In the short term, small amounts of cortisol improve your brain function in a short, stressful situation.
[7:18] When we’re in a thrive state, our logical brain is in control, and we can make sensible decisions.
[7:30] The more frequently you feel stressed, the more powerful your emotional brain will become, making you more anxious.
[8:05] When you ruminate on sadness and negativity, it reinforces a sense of sadness and negativity.
[8:08] If you cultivate compassion, joy, and inner freedom, then you build up resilience and face life with more confidence.
[9:32] In the long term, inflammation that becomes chronic and unresolved, increases your risk of most chronic diseases.
[10:49] The countries with the highest intake of sugar also have the highest rate of depression.
[11:05] Depression is inflammation in the brain.
[13:41] The space between the stimulus and the response is like a giant pause button.
[14:40] Breathe in for a count of four, hold it for a count of four, and then exhale for a count of seven.

Links mentioned in this episode:

Join the Rise and Thrive Retreat!

Join the Rise and Thrive Retreat!

Sunday Nov 22, 2020

EP 34: 6 Mistakes that are Making Your Stress Worse

Sunday Nov 22, 2020

We’re all facing a certain amount of uncertainty and stress in our lives right now, but the truth is that no matter what’s going on in the world, what has the greatest impact on your stress levels is the smaller choices we make every day.

In this episode, I share six mistakes that you may secretly be making that are making your stress worse —and how to tweak them to develop better habits for your mental well-being.

Here’s a sneak peek of what’s in this episode:

[2:40] Each of these small choices can affect your mood more than we realize.
[2:57] You’re drinking liquid stress.
[4:53] You don’t need to feel completely deprived if you are cutting back on alcohol.
[6:39] You’ll uncover how to de-stress your diet with nutrition-based tools to feel better faster, how to improve your sleep when stressful thoughts keep you up at night, and how to nourish your body to release stress.
[7:20] You’re spending too much time on social media.
[7:52] College students who limited their time on Facebook, Instagram, and Snapchat to just 10 minutes a day reported significant decreases in depression and loneliness compared to those who didn’t.
[8:50] Take a look at your screen time to see when you’re spending the most time on your phone.
[9:03] You’re eating the wrong foods or turning to foods for comfort.
[11:05] You’re not moving enough.
[11:21] Being sedentary and not getting enough movement lowers feel-good brain hormones such as serotonin, causing you to feel angry and irritable.
[12:23] You’re not giving yourself enough love.
[12:55] When we have no time to reflect and recover mentally, we become irritable.
[13:20] Those positive vibes will transcend to other areas of your life.
[14:40 ] When you talk negatively to yourself, you’re changing your body chemistry.
[15:40] Rewire your brain to cope with stress and use stress as your superpower.

Links mentioned in this episode:

Episode 29: Self-Care During a Pandemic

Get Gruvi - Non-Alcoholic Beverages

Monday Nov 16, 2020

EP 33: The Emerging Cannabis Market and Making Edibles With Sean Seurattan

Monday Nov 16, 2020

One of the greatest advancements of the cannabis industry has been the explosion of cannabis-infused edibles.

In this episode of the Mind Your Body Show, Sean Seurattan, co-founder of the Heightened Chef, joins me in the kitchen where we make two edible recipes and talk about the cannabis industry and how cannabis may be used in the treatment of stress and anxiety.

Have you been curious about cannabis and edibles?

Then you won’t want to miss this informative episode! Make sure to head over to my YouTube Channel to watch the full episode where we make two infused recipes!

Disclaimer: Please consult with your doctor before trying edibles and to determine if cannabis is right for you.

Here’s a sneak peek of what’s in this episode:

[8:07] The cannabis industry has taken off.
[8:37] It’s very exciting to be in this industry, especially now that it comes from a place of being taboo. This was something that many people were not allowed to do for a long time, and you were persecuted for doing it.
[9:54] Marijuana became legal in Canada last October 17, 2018.
[11:50] A lot of people decide about edibles from their first experience, and I can’t say that is the best avenue to choose from. A lot of people’s first experience with edibles can sometimes be a little dicey. Edibles are different from any type of controlled substance.
[12:18] Your body has to process the THC in the food, and that can take a long time. It differs for every person. Every person has a different metabolism.
[12:40] Go low and slow. Go with a low dosage and use it slowly over a long period.
[13:04] Understand how you’re consuming it and how it affects your body.
[13:48] You can never overdose on THC.
[14:32 There are things you could do naturally to bring yourself back down.
[14:40] CBD is a natural counteracting agent to THC.
[15:02] Natural things that may help you down are things like citrus and smelling black pepper.
[17:02] Carrots are grounding food.
[17:57] Celery is a really good food to support the liver.
[28:04]Coconut milk is a good source of healthy fat.
[28:25] Parsley is a great source of anti-oxidants, immune support, digestive support, and it also has anti-fungal and anti-bacterial properties.
[30:21] Garlic is also great for gut health too.
[31:41I think our general health is so important.
[33:04] Cannabis can be cooked in any type of cooking, and it includes healthy cooking.
[33:43] Cannabis has a myriad of health benefits.
[34:01] A lot of people use it to help them sleep.
[34:24] It helps increase appetite. It can be useful for medical patients doing chemotherapy who have decreased appetite. It helps them eat when they need to eat.
[35:12] It has that calming effect.
[36:00] Cannabis can help with pain management.
[38:56] Once you’ve found the sweet spot, where you know how many milligrams of THC it requires to get you where you want to be.
[40:03] I think the beverages would be a great way to start. You can get the effects better right a; you can judge better.
[44:48] The cannabis plant has different strains, there are different species within the genus.
[52:47] There’s a simple equation you can follow to help you determine the amount of THC you’re actually putting into your food when you’re cooking.
[53:53] In every situation, it has to be a type of fat. The THC molecule attaches to the fat molecule in butter or any type of oil. That’s why everyone uses infusions in oil because of the fat content. The best one we could use is coconut oil.
[1:05:03] That vinegar trick is the easiest one to make an edible.
[1:05:42] The sky is the limit once you’re able to infuse it with fat.
[1:12:13] Just focus on your breath.

Links mentioned in this episode:

Recipes for Cream of Celery Soup and Asian Popcorn

Computation of THC in your edibles

Episode 5: How To Optimize Your Gut For Weight Loss

The Heightened Chef Instagram

Sean Seurattan's Instagram for Event Updates

The Heightened Chef Facebook

The Heightened Chef Website - COMING SOON!

Monday Nov 09, 2020

EP 32: 5 Ways to Cope with Seasonal Affective Disorder

Monday Nov 09, 2020

Are you one of the 20 million people who dreads the fall?

Seasonal Affective Disorder feels like the start of a long and dreary season especially those who live further north and experience the shortening of daylight.

It’s important to know what the symptoms of SAD are, and that there are ways to cope with it. I’ll share with you five ways to help you get through it in this week’s episode.

Here’s a sneak peek of what’s in this episode:

[3:52] Each year, people who suffer from SAD often have a predictable set of symptoms. They have a hard time getting to sleep, difficulty waking up in the morning, low energy, increased appetite especially for sweets and salty food. They also experience weight gain, poor concentration, brain fog, tendency to isolate, low mood, etc.
[4:32] It’s disruptive because it happens every year and lasts for a long time.
[4:45] SAD is linked to lack of light.
[5:23] It's believed that Vitamin D deficiency as well as the lack of sunlight combined to produce disruptions in a part of your brain called hypothalamus.
[6:58] Experiment with bright light therapy.
[8:54] Try negative ion therapy.
[10:26] It's been shown to help 75% of people with SAD.
[11:10] Forest bathing is simply spending time amongst trees. Time spent amongst trees leads to lower cortisol levels, reduces pulse rate, and lowers blood pressure.
[11:52] Eat and supplement with serotonin in mind.
[13:57] Just because it's cold and the days are short, it doesn't mean that it's not sunny especially in the middle of the day.
[15:23] There's something magical about being grounded on the earth and in a playful frame of mind. It feeds your soul and nourishes your mind.

Links mentioned in this episode:

Rise and Strive Free eBook

Center For Environmental Therapeutics (CET)

Using Your Lightbox (CET)

Choosing a light therapy box (Mayo Clinic)

Episode 31: Why Are More Black Americans Dying of COVID-19?

Monday Nov 02, 2020

EP 31: Why Are More Black Americans Dying of COVID-19?

Monday Nov 02, 2020

It’s a fact that more Black Americans are dying because of COVID-19.

Is it because of the system? Our diet? Why is this the case?

I’ll dive into some reasons why people of color are at more risk. Most importantly, I’ll share with you what we can do to battle this virus and take personal responsibility for our health.

Listen in and help me take action to change it.

Here’s a sneak peek of what’s in this episode:

[2:37] The numbers are showing a disturbing trend with African Americans being infected and dying from this virus.
[2:50] As of mid-August, black people and other people of color makeup 83% of reported COVID-19 cases in Toronto. 21% affect black people, who only make up 9% of the city’s overall population.
[7:14] This is a wake up call for the black community.
[7:56] I really started to examine my lifestyle and what I was doing. I realized that my values were inconsistent with how I was actually living.
[8:11] It all comes down to personal responsibility.
[8:24] You can’t get fat or obese and then blame the system, or say it’s because of systemic racism.
[9:40] It’s not a cure, but you should get more Vitamin D. Most blacks are low in vitamin D. It helps with immune health and respiratory health.
[14:47] Many are suffering in silence and isolation.
[14:58] During this difficult time, affording the cost of mental health services can be a barrier in the African American community.
[15:25] I know many of you are getting COVID fatigue, and you’re itching to get out and resume your normal activities. But this virus is killing, slaughtering our community.
[15:58] Getting five to thirty minutes of sun exposure at least twice per week. The best source really is the sun.
[16:44] Eat more anti-inflammatory foods.
[20:20] We as black people, must act.

Links mentioned in this episode:

Book a Free Call with Trudy

Bare Essentials Free eBook

Episode 16: Black Health Matters Too: Racism In The Food System With Leticia Deawuo

Podcast Links:

Episode 15: 10 Ways To Lose Weight On A Budget

Episode 19 : Challenging Mental Health Stigma In The Black Community with Martine Lopez

Links and references:

Taraji P. Henderson Boris L Henson Foundation (Free Virtual Therapy Campaign)

COVID-19 Deaths by Race and Ethnicity

Vitamin D Deficiency in Blacks

iTunes Podcast Links

Challenging Mental Health Stigma in the Black Community with Martine Lopez

Black Health Matters Too Racism in the Food System with Leticia Deawuo

10 Ways to Lose Weight on a Budget

Monday Oct 26, 2020

EP 30: Meal Planning For People Who Don't Like to Cook with LA Wade

Monday Oct 26, 2020

Too busy to meal plan? Or maybe meal planning feel like torture...

It doesn’t have to be! This week on the Mind Your Body show LA Wade, host of Cocktales with LA joined me in the kitchen to whip up 2 delicious plant-based recipes - Sesame Tofu Quinoa Bowl and Portobello Mushroom Fajitas.

Hate meal prepping like LA or need some tips on how to do it consistently?

Tune into this week's episode “Meal Planning for People Who Hate to Meal Prep"!

Here’s a sneak peek of what’s in this episode:

[9:18] Food is health. Investing in your health, making delicious food, it really does fill your body. It helps you do all your different projects.
[10:25] How can I expect those foods to give me energy when those foods didn't have energy themselves.
[13:00] I like Quinoa because it's a gluten-free grain, it's high in protein and high in fiber. Fiber is a nutrition that a lot of people are deficient in.
[13:20] It really helps to balance your blood sugar and protein.
[15:23] When it comes to meal planning, I like to make sure I have a few key staples in my kitchen at all times. It makes it easier for me to throw together a meal more quickly.
[15:47] I'll set aside time to sit down and plan out what I want to eat next week.
[16:18] Say for example you only have red pepper, broccoli, black beans recipe you can just google those words and a bunch of things will come up.
[16:35] You’re spending less money at the grocery store and less food waste overall.
[17:21] If you don’t put it in your calendar, it does not happen.
[18:35] If you’re really short on time, forget about the recipes. What you can make sure of instead is that you have a protein, a veggie, a side, and a salad.
[19:51] Say we have four pieces of salmon, and two kinds of seasoning. So you season two salmons with one seasoning, and the other two salmons with the other seasoning.
[21:57] Make it fun, fast and flavorful.
[22:58] Have different theme nights. One night could be Italian, another could be Mexican, another night could be pizza night, or seafood night.
[23:58] Time is really of the essence. If I have something that’s pre-arranged, then it cuts the time it needs to make it, I am more likely going to do more cooking.
[24:48] When you have an instant pot, you literally have to throw your ingredients into the instant pot and you can walk away.
[25:31] Sesame oil is another staple that I love having on hand because it just adds a lot of flavor to dishes.
[28:51] Ginger also has a lot of great benefits for the brain itself because it helps increase the blood flow to the brain.
[29:41] When your gut health is poor, that means you’re probably going to have higher risk for depression, anxiety, be irritable, and have bad moods.
[33:53] Your Why is going to keep you going throughout your day.
[36:50] You are the sum of your habits. It’s not about eating perfectly. It’s about making the choices that will benefit your body, most of the time.
[38:17] Use your food as gratitude.

Links mentioned in this episode:

Sesame Tofu Quinoa Bowl & Portobello Fajita Bowl Recipes

Full episode on YouTube

Bare Essentials Free eBook

Cocktales with LA Ep 14: Sexual Health w/ Culinary Nutritionist Trudy E Stone

LA Instagram

LA Twitter

LA YouTube

Monday Oct 19, 2020

29. Self-Care During A Pandemic

Monday Oct 19, 2020

This pandemic could easily put us in a feeling of being overwhelmed, sluggish, unproductive, and uncertain. There’s a ton of things to take care of such as work, chores, homeschooling, errands, etc.

Take a pause.

Let this episode be the nudge for you to start taking care of yourself. I’ll give you self care tips and activities to help you during these times.

Self-care is an investment, not only in your well-being but the well-being of your friends and family who surround you.

Here’s a sneak peek of what’s in this episode:

[3:30] If you have an unhealthy relationship with food during the pandemic, likely, you don’t know how awesome your body feels when you nourish it with the right food.
[4:15] Why not base your food choices on how you want to feel?
[4:34] Foods loaded with sugar often make you feel bloated, heavy, or sluggish.
[8:04] Food has energy. It passes it to you whether good or bad.
[10:57] Be easy on yourself. In time your body will start to crave those foods less which makes you feel good at the moment but make you feel yucky and guilty later.
[15:14] When you continue to feed your mind with negative messages, your brain starts to adapt to the messages you’re feeding it.
[15:38] To change your body, you need to change your narrative.
[15:54] Shift yourself from a fixed mindset to a growth mindset.
[17:45] Take multiple opportunities throughout the day to repeat your positive affirmations to yourself.
[18:52] The most successful, grounded people on this planet have a specific morning routine that they follow every day.
[19:18] Positive affirmations should be part of your morning routine to get your mind working for you each day.
[19:47] Meditation is a self-care practice that nourishes you at the deepest level. It’s the time where you tune everything and everyone else out and reflect on your own mental and spiritual well-being.
[20:47] Many of us are not taking that time to go inward, not taking time to have that stillness in our day.
[21:45] Don’t knock it until you try it.
[22:01] Exercise can have positive effects on both your mental and physical health.
[22:34] Exercise is just as effective as anti-depressant pills in treating depression.
[24:25] Just start. Just start to get some movement into your life.
[25:13] If you don't schedule it, it doesn't happen.

Links mentioned in this episode:

Bare Essentials Free e-Book