2 JUL 2024 · Summary This conversation provides a list of 10 activities to mix up your summer workout routine. The activities include gardening, swimming, hiking, yard yoga, paddle boarding, kayaking, disc golf, cycling, tossing a ball, and meditation. Each activity is briefly discussed, with tips on how to perform them safely and effectively. The conversation also mentions the author of the article, Beverly Hosford, who teaches anatomy and body awareness. The main takeaway is to stay active and have fun during the summer. Keywords: summer workout routine, activities, gardening, swimming, hiking, yard yoga, paddle boarding, kayaking, disc golf, cycling, tossing a ball, meditation Takeaways - Mix up your summer workout routine with these 10 activities. - Stay active and have fun during the summer. - Follow safety tips for each activity to prevent injuries. - Consider trying new activities like paddle boarding and disc golf. Sound Bites - "10 activities to mix up your summer workout routine" - "Swimming is a wonderful way to stay cool while working out" - "Paddle boarding works your entire body and improves balance" Chapters00:00Introduction and Gardening 00:46Swimming and Hiking 03:01Kayaking and Disc Golf 03:29Cycling and Tossing a Ball 04:25Meditation and Conclusion

1 JUL 2024 · Summary With Fourth of July around the corner, it's important to plan a balanced and healthy menu for the celebration. This includes incorporating fruits, vegetables, proteins, and whole grains. It's also crucial to maintain appropriate food temperatures to avoid bacterial growth. Staying hydrated is essential, especially during hot summer celebrations. Sun protection is a must, including wearing sunscreen, protective clothing, hats, and sunglasses. Entrust fireworks to the experts and prioritize safety. The key takeaway is to enjoy the holiday while fueling yourself with good foods and taking necessary precautions. Keywords: Fourth of July, celebration, balanced menu, food temperatures, hydration, sun protection, fireworks safety Takeaways - Plan a balanced and healthy menu for Fourth of July celebrations. - Maintain appropriate food temperatures to avoid bacterial growth. - Stay hydrated during hot summer celebrations. - Prioritize sun protection by wearing sunscreen, protective clothing, hats, and sunglasses. - Leave fireworks to the experts and prioritize safety. Sound Bites - "What are we going to do this year?" - "Grilled vegetable skewer or a whole grain pasta salad with fresh veggies and a vinaigrette." - "Stay hydrated because dehydration can quickly sneak up on you during the hot summer celebrations." Chapters00:00Planning a Balanced and Healthy Menu 01:19Maintaining Food Safety 03:08Importance of Sun Protection 04:03Fireworks Safety

28 JUN 2024 · On this Health Quickie, Lisa talks about the article, How to Build a Squirrel-Proof Enclosure for Your Vegetable Garden Here is the link to the article:  https://naturallysavvy.com/nest/how-to-build-a-squirrel-proof-enclosure-for-your-vegetable-garden/ Royalty Free Music from Tunetank.com Track: Surfing! by automaticbananas https://tunetank.com/track/5070-surfing!/

27 JUN 2024 · In this Health Quickie, Lisa talks about the artilce, FUEL FOR THE SOUL: PHYSICAL AND MENTAL HEALTH BENEFITS OF KAYAKING. https://www.blazinpaddles.com/fuel-for-the-soul-physical-and-mental-health-benefits-of-kayaking/ - Weight Management - Increased Upper Body Strength - Toned Legs  - More Core Strength - Improved Cardiac Health - Better Endurance - Mood Boost  - Improved Focus - Better Memory  - A Good Night's Sleep  Royalty Free Music from Tunetank.com Track: Surfing! by automaticbananas https://tunetank.com/track/5070-surfing!/

26 JUN 2024 · Summary Kayla Cappiello shares her incredible trip to Spain, including the delicious food she ate. She stayed in Estepona and Marbella and enjoyed the relaxing atmosphere and beautiful beaches. Kayla tried various dishes, including paella, tacos, nachos, and gazpacho. She also had amazing seared tuna and charred octopus. The papas bravas, crispy potatoes with a creamy or spicy sauce, were a favorite. Kayla plans to recreate paella, papas bravas, and gazpacho at home. Overall, Spain offered a seafood-focused cuisine, while Italy had more grains and cured meats. Keywords: Spain, travel, food, paella, tacos, nachos, gazpacho, seared tuna, charred octopus, papas bravas, crispy potatoes, cuisine Takeaways - Spain offers a seafood-focused cuisine, with dishes like paella, seared tuna, and charred octopus. - Papas bravas, crispy potatoes with a creamy or spicy sauce, are a popular dish in Spain. - Kayla plans to recreate paella, papas bravas, and gazpacho at home. - Italy and Spain have different culinary specialties, with Italy focusing on grains and cured meats. Sound Bites - "I definitely think there has to be some version of like an at home paella." - "If I could make a good gazpacho at home, that would be incredible." - "That seared tuna was the best tuna I have ever had." Chapters00:00Introduction and Jet Lag 02:03Arriving in Spain and Resort Experience 06:13Food at the Resort and Pool Bar 08:22Exploring Estepona and Marbella 10:19Restaurant Experiences in Marbella and Estepona 13:48Restaurant Saldana Beach and Gazpacho 15:53Different Versions of Paella 22:17Recreating Spanish Dishes at Home 25:25Wrap-up and Where to Find Kayla

25 JUN 2024 · In this Health Quickie, Lisa talks about the artcle, 10 Life Changing Health Benefits of Stand Up Paddle Boarding.   https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/ Here are the benefits  - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-1 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-2 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-3 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-4 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-5 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-6 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-7 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-8 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-9 - https://thursosurf.com/blog/health-benefits-of-stand-up-paddleboarding/#benefit-10 Royalty Free Music from Tunetank.com Track: Surfing! by automaticbananas https://tunetank.com/track/5070-surfing!/

24 JUN 2024 · In this Health Quickie, Lisa talks about the article, Get more out of your pool: 5 pool exercises for a full-body workout  Here is the link to the article:  https://mypoolmygym.com.au/blogs/news/get-the-most-out-of-your-pool-this-summer-with-a-water-bike Here are the highlights  - Pool Cycling on a Water Bike: A New Spin on Spin - Pool Running on a Water Treadmill: All the Gain, None of the Pain - Pool Strength Training Using Water Resistance Bands: Exercise Anywhere, Anytime - Pool Trampolining Using an Underwater Trampoline: Take a Leap - Pool Float Fitness Using a Floating Fitness Mat : Go with the FOW  Royalty Free Music from Tunetank.com Track: Surfing! by automaticbananas https://tunetank.com/track/5070-surfing!/

21 JUN 2024 · TO WORK WITH DR. JOHN - text him here: 719-310-9495  and let him know you are interested in a 15 minute FREE consultation.  https://tinyurl.com/53vswdby https://tinyurl.com/53vswdby https://tinyurl.com/53vswdby https://tinyurl.com/53vswdby https://tinyurl.com/53vswdby https://tinyurl.com/53vswdby Summary In this conversation, Lisa Davis and Dr. John Trentalange discuss the difference between being codependent, being empathetic, and wanting to help someone. They define codependency as sacrificing oneself for others and emphasize the importance of being aware of one's sacrifices. They also discuss the importance of setting boundaries and not crossing them when trying to help others. They highlight the difference between true empathy, which is understanding someone's perspective, and codependent empathy, which involves trying to feel someone else's feelings. They encourage listeners to slow down, think about their motives, and offer help without imposing it on others. Keywords: codependency, empathy, helping others, sacrifices, boundaries Takeaways - Codependency involves sacrificing oneself for others without being aware of it. - True empathy is understanding someone's perspective, while codependent empathy involves trying to feel someone else's feelings. - Setting boundaries and not crossing them is important when trying to help others. - Slowing down, thinking about motives, and offering help without imposing it on others can help avoid codependent behaviors. Sound Bites - "Codependency is often giving up ourselves to get something and then we become resentful." - "Treat others the way that they want to be treated, not the way that we want to be treated." - "We have to pay attention to our investment and really doing a reality check with ourselves about what is my motivator." Chapters00:00Introduction and Overview 03:18The Difference Between Codependency and Empathy 08:06Setting Boundaries and Avoiding Codependent Behaviors 14:57Slowing Down and Thinking About Motives 25:00Understanding Empathy Royalty Free Music from Tunetank.com Track: Surfing! by automaticbananas https://tunetank.com/track/5070-surfing!/

20 JUN 2024 · Summary Dr. Efrat LaMandre discusses inflammation and its role in illness and wellness. She explains that inflammation is a state of feeling unwell, characterized by aches, pains, and other symptoms. If left unchecked, inflammation can lead to illness. Dr. Efrat emphasizes that illness and wellness exist on a spectrum, and it takes time for inflammation to progress to an illness. She also discusses the importance of understanding the context of inflammation, such as CRP levels, and the need for personalized approaches to nutrition and lifestyle based on individual genetics and sensitivities. In this conversation, Dr. Efrat LaMandre discusses the importance of inflammation and its impact on health. She emphasizes the need to reduce inflammation through dietary choices and lifestyle changes. Dr. LaMandre also shares her personal approach to nutrition, including intermittent fasting and protein supplementation. She highlights the concept of bio-individuality and the importance of finding what works best for each individual. The conversation concludes with a discussion on indulgences and the importance of balance in a healthy lifestyle. Keywords: inflammation, illness, wellness, autoimmune disease, CRP, cholesterol, nutrition, leaky gut, gluten sensitivity, inflammation, health, dietary choices, lifestyle changes, intermittent fasting, protein supplementation, bio-individuality, balance Takeaways - Inflammation is a state of feeling unwell, characterized by aches, pains, and other symptoms. - Illness and wellness exist on a spectrum, and inflammation left unchecked can progress to an illness. - Understanding the context of inflammation, such as CRP levels, is important for accurate assessment. - Personalized approaches to nutrition and lifestyle based on individual genetics and sensitivities are crucial. - Leaky gut and gluten sensitivity can contribute to inflammation and autoimmune diseases. Inflammation is a key factor in the development of illness and disease. - Reducing inflammation can be achieved through dietary choices and lifestyle changes. - Intermittent fasting can be an effective strategy for reducing inflammation and promoting overall health. - Protein supplementation can help support muscle health and prevent muscle wasting. - Bio-individuality means that what works for one person may not work for another, and it's important to find an approach to nutrition that suits your individual needs. - Indulgences can be enjoyed in moderation as part of a balanced and healthy lifestyle. Sound Bites - "Get your affairs in order. I would like to be named." - "Wellness, let's just say it's all the way in my left hand, and then we have illness all the way in the right hand." - "Listen to your patient. If your patient comes in and says, my joints hurt all the time, especially when I first wake up and then after I move, I feel a little bit better, that's rheumatoid arthritis." - "I'm in a constant state of inflammation. That's the inflammation we don't want. That's the one that causes illness." - "I try to be, so okay, so I fast. I like intermittent fasting. I try to fast like 16 to 18 hours." - "It's like, hey, why is half my container missing? It wasn't me. You probably lost track." Chapters00:00Introduction and Book Recommendation 07:11The Role of CRP in Assessing Inflammation 10:10Personalized Nutrition and the Ideal Plate 25:00The Spectrum of Inflammation 28:35Understanding Inflammation and its Impact on Health 30:20The Role of Intermittent Fasting in Reducing Inflammation 35:46Bio-Individuality: Finding What Works for You 41:14Balancing Indulgences in a Healthy Lifestyle Royalty Free Music from Tunetank.com Track: Surfing! by automaticbananas https://tunetank.com/track/5070-surfing!/

19 JUN 2024 · Summary Kayla shares her experience of eating gluten-free in Italy and the amazing food she had. She did extensive research and found that Italy is one of the best countries for gluten-free options. The food was fresh, not processed, and tasted incredible. She highlights specific meals she had in Rome and Sienna, including gluten-free paninis, risotto, and pasta. She also visited wineries and enjoyed wine tastings. Overall, Kayla had a fantastic culinary experience in Italy. Kayla shares her experiences with gluten-free dining in Italy, highlighting the delicious and accommodating options available. She discusses the unique flavors and ingredients she encountered, such as pears, mozzarella, and balsamic glaze on pizza, as well as risotto dishes with cacio e pepe and tomato sauce. Kayla also mentions the use of coconut milk and oat milk as alternatives for creating creamy sauces. She plans to recreate these dishes at home and shares her recommendations for gluten-free dining in Florence. The conversation concludes with a discussion about Spain and future recipe recreations. Keywords: Italy, gluten-free, food, fresh, research, Rome, Sienna, paninis, risotto, pasta, wineries, wine tastings, gluten-free, Italy, dining, pizza, risotto, coconut milk, oat milk, recipe recreations, Spain Takeaways - Italy is a great country for gluten-free options and the food is fresh and delicious. - Kayla did extensive research and found specific restaurants and dishes to try in each city she visited. - She enjoyed gluten-free paninis, risotto, and pasta in Rome and Sienna. - Kayla also visited wineries and had wine tastings, adding to her culinary experience in Italy. Italy offers a wide range of delicious gluten-free options, including pizzas with unique toppings like pears and arugula. - Risotto dishes with cacio e pepe and tomato sauce are popular and can be easily recreated at home. - Coconut milk and oat milk can be used as alternatives for creating creamy sauces in gluten-free recipes. - Kayla recommends trying gluten-free dining options in Florence, such as the entirely gluten-free restaurant Sangro and the gluten-free pizza at Mama Eats. - Future recipe recreations include the risotto with tomato sauce and mozzarella pockets. Sound Bites - "Italy is one of the best countries to eat gluten-free food in." - "The food in Italy was fresh, not processed, and tasted incredible." - "I found a fully gluten-free restaurant in Rome that had delicious paninis." - "I got one with pears, mozzarella, provolone, and like a balsamic glaze on top and arugula." - "The pizza is like incredible. Like pizza will never be the same for me. It's so light. It's not dense. It's not heavy." - "Everything is like lighter. It's baked for a shorter amount of time. So it's not like oozing oil. It's, you know, just strategically placed on the pizza." Chapters00:00Introduction and Overview 00:40Choosing to Eat Gluten-Free in Italy 01:34Fresh and Delicious Food in Italy 06:03Exploring Sienna and Tuscan Cuisine 16:13Unexpected Stop in Montepucciano 25:32Gluten-Free Dining in Italy 29:16Unique Flavors and Ingredients 30:11Numbering System on Menus 32:30Gluten-Free Pizza in Florence 37:36Future Recipe Recreations Royalty Free Music from Tunetank.com Track: Surfing! by automaticbananas https://tunetank.com/track/5070-surfing!/