Tag: healthy living

The Vital Role of Social Connections in Health and Wellness

“Think back to the most important experiences of your life, the highest highs, the greatest victories, the most daunting obstacles overcome. How many happened to you alone? I bet there are very few. When you understand that being connected to others is one of life’s greatest joys, you realize that life’s best comes when you initiate and invest in solid relationships.” -John C. Maxwell

One of the lasting lessons from the COVID pandemic should be that social isolation is to be avoided at all costs. Being on lockdown and not able to be together with our loved ones and friends was one of the hardest times in my life. Losing my mother, was the hardest part of this time, as we couldn’t be with her when she passed. I will never forget how those times felt. I felt isolated and lonely and knew it was taking a huge toll on my mental health.

I describe that time as being in a black hole. I was going through each day under a huge amount of stress, amid the personal struggle of losing my mother. Working what felt like 24 hours a day, I tried to keep my staff, students and families connected, as I knew that was what we all needed – social connection. With a total lack of support from anyone within my organization, I was left to figure things out with vague instruction, unrealistic asks which changed by the minute and continuously told, “We are flying the plane as we are building it.” These were indeed unprecedented times. Were it not for two of my work friends and a strong staff, I’m not sure I would have made it through. These two ladies and I meet frequently on Zoom, group chatted and talked every day. I called them on my morning walks and they’d lovingly joke, are you still walking as over an hour passed. Their friendship was the glue that held me together during those difficult days.

One of the pillars of my wellness journey, one that is often overlooked, is making and maintaining strong social connections. This was one of the main reasons why my husband and I decided to move when I retired. I knew I needed to live in a community in which there were multiple opportunities for social connection. It’s not easy to move away from a place you’ve called home for 40 years, but we knew it was the best decision for us. Living here, we have many opportunities to engage with a variety of people, in a variety of activities, which keeps us busy and healthy.

U.S. Surgeon General Advisory

In May 2023, the U.S.Surgeon General Dr. Vivek Murthy issued an advisory on the public health crisis of loneliness, isolation and lack of connection in our country. Even before the COVID-19 pandemic, many U.S. adults reported experiencing measurable levels of loneliness. Dr. Murthy warned that chronic loneliness and limited social connections increase health risks for older adults, such as a 29% higher risk of heart disease, 32% higher risk of stroke, and 50% higher risk of dementia.

Social Science Reveals

Kasley Killiam, Harvard trained social scientist and author of The Art and Science of Connection, was recently a guest on the Genius Life podcast. She discussed her definition of what it means to be healthy and included social health, the part of well being that comes from feeling connected to others. As this was aligned with my belief, I ordered her book and must say I am glad I did. Killiam, discusses the missing link to achieving and maintaining our health, both physically and mentally. She reveals that most approaches to health are missing the vital component of human connection.

The Art and Science of Connection will transform the way you think about each interaction with a friend, family member, coworker, or neighbor, and give you the tools you need to live a more connected and healthy life—whether you are an introvert or extrovert, if you feel stretched thin, and no matter your age or background. Along the way, Killam will reveal how a university student, a newlywed, a working professional, and a retired widow overcame challenges to thrive through connection—and how you can, too.

Get and Stay Socially Connected

Staying socially connected to friends and family is critical to our long-term health. Here are a few ways I have tried to stay socially connected. Killam discussed some of these in her book as well, along with other ideas.

Plan for Connections

Like anything else, we need to work to maintain our connections to others. Here are a few ways I plan to make and maintain connections:

  • Schedule calls – I try to plan my week and include making phone calls in the plan. I put it on my calendar in the phone to remember to reach out.
  • Text check-in – I love to send quick texts to friends and loved ones. This lets them know I’m thinking of them and is quick and easy.
  • Get togethers – These are harder sometimes, due to locations and schedules, but it is important to keep trying to plan for in-person get-togethers. If you give up, you can loose the connection.

Make New Connections

Moving to a new location can feel scary, as you have to establish new social connections. The same happens when you retire and leave your work relationships. The most common conversation I’ve had with people here has been about how hard it was to establish relationships when they first arrived. You do have to put yourself in situations where you will meet people. Staying in the house is not going to help you meet others, so the first step is putting yourself in places where you will meet people, hopefully with common interests. Here are a few of the ways I did this.

Gym – My husband and I both like to work out and go to the gym at about the same time each day. When on a set schedule, you tend to see the same people each day. This is a great opportunity to forge new social connections and you already know you have wellness in common.

Sports – I’ve always been part of a running community back home. I knew I needed a sports community here. I am no longer running, so I decided to take up pickleball when I arrived here. We both love it and play almost daily. I like to play at different courts, not just the one in my community. This provides me the opportunity to meet a variety of people. I have made some very nice friends on the pickleball courts and we share the love of the game, among other things.

Games – I love to play board games and there is a group here in my community that meets once a week to play. I met some super nice ladies in this group and learned from one of them how to play Mahjong. The Mahjong group in my community is large and I’ve met many ladies as a result. I’d recommend joining a club as a way to strengthen your social connections.

Volunteer – There are many opportunities to volunteer within the community. My 93-year-old dad helps out at his senior center, delivering Meals on Wheels to housebound seniors with the driver of his Cheer bus. If he can do it, we all can, and you’ll connect with others who have a shared purpose with you.

Social Media – There are many negative things about social media, but it can also be a good source when trying to stay connected to friends and family. There are also sites, such as Meetup, that have helped people foster connections based on common interests. I have used the site specifically for finding a Book Club in my new town. I also did a hike once with a hiking group. You can also use your search engine to locate local events which you can attend. Use it wisely and it can be a great tool to keep you connected to people, places and events.

These are just a few ideas that I hope will help you get started. When I arrived here, I needed to disconnect from social media and my phone. My position required me to be connected 24 hours a day. I needed to disconnect and get back into the world outside of my computer and phone. This lingering habit formed during COVID, when we were solely connected through technology, normalized living in isolation. But, in order to be present and engaged with others, we need to get off our devices and have conversations.

I’d like to end with advocating that you be very selective about who you surround yourself with. I see many people fall into the pattern of collecting friends like they do on social media. It truly is not about how many you have. Rather, it’s about how healthy the connections are. Surround yourself with others who enhance your health and make you feel good. Avoid those who bring drama and drain you, as that is not at all what we are seeking. We are seeking to enhance our health and wellness and this comes from the joy of social connection.

I hope you pick up the phone today and call an old friend to re-establish the connection. Or, perhaps send a text to a few friends to check-in. Anyway you start, just begin to grow your social connection and wellness. In a few months, it is my hope, that you see the fruits of your labors. If you’d like to chat, I am available via email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. I look forward to hearing from you.

Longevity and Brain Health: Lessons from My 93-Year-Old Father

“Caring for your body, mind, and spirit is your greatest and grandest responsibility. It’s about listening to the needs of your soul and then honoring them” – Kristi Ling

My father is 93 years young, living independently and able to walk for exercise. He lives a fairly active lifestyle, going every day to the local senior club. They go on trips each week which gives him a chance to get out and socialize. He has some age-related ailments, but for the most part, he is in great shape.

left to right, My Dad (blue shirt, 93), Me, My Uncle (90)

My father has always been a purpose driven man, getting his Bachelor and Masters Degree in his early 50s, while raising three children. He was a Police Officer in NYC and didn’t need to do that, but his drive pushed him to do so. My father always believed in education and building knowledge. When my mother was diagnosed with Alzheimer’s Dad’s sole purpose was to care for her. He did everything for her and treated her as if nothing had changed. When she was in a care center full time, his purpose was to be there every single day without fail and he was. See a post on his dedication here, The Notebook.

At my first session of a new six week learning program, the doctors were talking about longevity and brain health. It was stated that, research found people who had longevity, and were still cognitively sharp, engaged in common behaviors. Specifically, they engaged in physical exercise, ate more plant-centered diets and engaged their brains in complex tasks, leading a purpose driven life. When I heard that, I immediately thought of my father, who at 93 is cognitively sound.

My whole life I have taken after my father. I pray I have his longevity and cognitive health, for the women in my family have not been as lucky. My purpose, or why, is to avoid, or delay this fate. This purpose motivates me to learn, grow and move my body every day. I’ve learned that the risk of getting Alzheimer’s is not mainly driven by genetics. Approximately 3% of the total number of Alzheimer’s patients have specific genetic disease risks that cannot be avoided. Over 95% do not have that risk factor, meaning lifestyle and diet matter most in avoiding, or delaying onset of cognitive decline. (Sherazi, Dr.)

Diet and lifestyle matter, for what we do today and most importantly for our future. Here is what was shared regarding lifestyle choices for brain health and longevity.

Movement

We all should aim to move our bodies every single day for a minimum of 30 minutes. Brisk walking is highly recommended, as is tennis and racquet sports such as pickleball. The type of exercise we engage in matters. For brain health, it is recommended that we do the following:

  • Frequency – We need a regimented system of exercising, meaning organized and scheduled. Should be a minimum of 4-5 days per week for at least 30 minutes a day. Personally, I believe that brisk walks should be done daily for at least 30 minutes. The best time, in my opinion, is first thing in the morning to let the sunlight reset your circadian rhythm.
  • Strength – We lose muscle mass as we age. We need to engage in muscle-building routines, such as circuit machines, use of body weight or dumbells. We should work all the muscles in our body, but for brain health specific attention should be given to our legs. These large muscles keep us physically moving and are connected to vascular health.
  • Aerobic – We need to get our hearts pumping regularly as this increases blood flow through our bodies. Swimming, jogging or any other activity that increases your heart rate should be engaged in at least 3 times per week.
  • Consistency – This is a lifestyle, not a reach your target weight and stop. We are signing up to do this for life, as our life depends on it. I move every single day, as does my 93-year-old dad. When we stop moving, we start declining. Make a doable schedule and stick to it. I use my calendar and book it on there and I’m retired. If you are working, you will need to book this time for yourself and make it happen. For too many years, I skipped workouts. Those days are over.
  • **As with all recommendations it is imperative you speak to your health care provider about your specific abilities and limitations. Start slow and build up to these recommendations. I started with a slow walk around the block.

I’ve written many blogs on this topic if you’d like to read more, Move to Live, Healthy Lifestyle: Food, Exercise, and Joy in My Daily Routine

Lifestyle

  • Food – the research is clear that eating more plant based foods is good for our health. When my grandmother was alive, she advocated eating our fruits and vegetables, so this is not new. Processed foods need to be greatly reduced, better yet eliminated. Eat whole foods whenever possible. I eat whole food plant based and have been for six (6) months. I also do not eat any dairy products. I feel better than ever and will continue on this path. If giving up meat is not for you, you can greatly reduce your reliance on it as your main source of protein and increase your meatless days. Eat food that loves your brain, leafy greens and berries to name two. For more information on brain healthy food, see this https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower. Past blogs on my food choices – Change Our Thinking About Food, Eat to Live
  • Socialization – Far too many elderly people become isolated, due to various reasons. Ensure you have systems to keep you engaged with others built into your retirement plans. That is the main reason my husband and I moved when we retired. We loved our home, but knew the challenges to stay fully engaged and active would cause too much time alone at home. We had friends, but they were working still and to do anything, we would have had to constantly leave our area. We now have a full array of things to do right here in our community. Join a club, or senior center if you do not. Like my dad, who never wanted to join one, it gives him something to do each day and he’s around people. Isolation is not good for our brains.
  • Sleep -Quality sleep is one of the most critical aspects of our health. It is when our body rests, recharges and when our brain organizes and cleans out waste. Many people struggle to get fully restorative sleep, myself included. I am doing much better these days. I went into greater detail about getting quality sleep in the blog post – Sweet Dreams. I highly recommend you read it and work on your sleep, your life and brain health depend on it.
  • Stress – Stress almost killed me and it destroyed my health, no doubt about it. It takes a huge toll on us emotionally, physically and healthwise. We need to reduce our stress. Exercise, yoga, meditation and mindfulness all help. I wrote about these in great detail in these posts – Finding Myself, Just Breathe

Purpose

Some studies suggest that having a sense of purpose in life can be associated with increased longevity and a healthier life. A 2019 Harvard Health study found that people with a higher sense of purpose were less likely to die during a four-year study period, and less likely to die from heart, circulatory, or blood conditions. A 2022 study of older adults in the United States found that people with the strongest sense of purpose had a 15.2% lower risk of death, and that this association was stronger in women than men. 

I recommend your purpose be grounded in your why. Why do you want to be healthy? Why does this matter? Why do you get up each day? This will serve to motivate you to keep going when the going is tough. Believe me, my why keeps me focused and working toward my goal. It matters to me. Find what you are trying to achieve and ask why. Frame your decisions around that why.

I love learning and was an educator my whole career. I have been keeping my brain active in retirement, taking courses, along with completing my yoga certification. I am cooking in different ways now and needed to learn how to do that as well. All of the courses I’ve taken were connected to my why – to live a long, healthy, active life and keep my memories. I do not want to be a burden to my family, nor do I want them to watch me slip away, as my mother and grandmother did. I hope you will find your why and join me on this journey to reclaim your health.

I’d love to hear from you about your journey. Feel free to reach out to me via email at laurakump@reclaiminghealth.blog. You can find me on Instagram and Facebook as well, or just leave a comment below.

Balanced Diet vs. Supplements: Meeting Your Nutritional Needs

“Marketing is no longer about the stuff that you make, but about the stories you tell.” – Seth Godin

If I even think about something, it shows up as an advertisement on my Instagram feed, or Google within minutes. Sometimes it is scary how fast that happens. This marketing technique has been preying upon us in our weakest moments for years. As a former non sleeper, I can attest to how many items I have purchased in the wee hours of the morning. Many of those products have been related to my health journey and all made claims to have found the answer I was seeking.

I’m certain everyone reading this has also seen these advertisements pop up on their feed as well. Losing your hair; there’s a supplement, cream or oil to fix that immediately. Need to lose weight; there’s a product for easy weight loss without changing your eating, or adding exercise. Can’t sleep; there’s definitely many products to fix that, believe me I’ve tried a bunch of them. The list is endless, somehow our computers have advertisements for everything we are seeking. It’s actually a multibillion dollar business and most of us have fallen prey to it, purchasing at least one product along our journeys. I still have to stop myself from buying from these advertisements, as the urge is always there.

Supplements

I’ve written about supplements on this blog since 2016. Sadly, I’ve taken so many products on my health journey, without understanding anything about them. My philosophy has changed, as my knowledge has grown. I no longer look to buy and take supplements, rather I look to get as much nutrition as I can through the food choices I make. I’ve shifted my thinking from a supplement mindset to a complement mindset. If I take anything, it is to complement the foods I eat, not to replace or supplement them. I am proud to say that I am now only taking one multivitamin, specifically made for vegans and that’s it. There was a time I was taking 20 supplement pills a day, so this is huge! I have worked hard to trust that I can get what I need through eating healthy, whole foods and make conscious choices when planning my meals.

Our bodies are amazing and truly can function without us inserting all kinds of supplements made to “assist” it. Most supplements are not regulated and without truly understanding how they interact with our bodies, medications and each other, we could be treading in some dangerous waters taking them. In general, a healthy, balanced diet that includes fruits, vegetables, lean proteins, complex carbohydrates, and water can provide all the nutrients your body needs. That said, I am not saying we do not need supplements. It can be difficult to get everything we need without some form of supplementations. Specifically, some people need supplements to fill in gaps in their diet or correct vitamin or mineral deficiencies. What I am advocating for is to find out what your specific needs are before buying, or taking a bunch of targeted marketing supplements that promise you the world. I believe it is critical to know your specific needs, and if they can or cannot be met through dietary changes first.

Measuring Our Needs

A doctor, or registered dietitian, can help you determine if you are missing any important vitamins or minerals and may recommend supplements. I highly recommend you speak with your provider and ask them to run bloodwork to check your nutritional, hormone and enzyme levels. Blood tests check for nutritional deficiencies by measuring the levels of vitamins, minerals, and other nutrients in your blood. These tests can help you identify nutrients that you might not be getting enough of, or that you might be consuming too much. They can also help you determine if you need to take supplements. 

Some types of blood tests that can check for nutritional deficiencies include:

Individual tests: Check levels of specific nutrients like vitamins A, D, C, K, and B-complex vitamins, as well as antioxidants, beta carotenes, and enzymes 

Vitamin panel: Checks levels of 13 essential vitamins

Mineral panel: Checks levels of key minerals like calcium, copper, iodine, iron, magnesium, manganese, and zinc

Action Steps

  • Take inventory of your nutritional needs

I am not a doctor or health care provider. I highly recommend you seek medical advice from a certified dietician, or doctor about your specific nutritional needs.

  • Take inventory of your food and supplement intake

I recommend you take some time to look at your food intake and your supplement intake. If like me, you are relying too heavily on supplements, that’s a red flag that your food choices need work.

  • Make an appointment

Set up an appointment to get your blood levels checked, as that can give you a true window into your individual needs.

  • Learn more

Here are two older blogs I wrote on this topic. They are worth a read. Just a note, I was not eating whole food plant-based back then. Currently, I do not eat any meat, or dairy products.

Fake News about Supplements

Food Not Supplements

Also, read the following:

Dietary supplements: Do they help or hurt, Harvard Medical

Currently reading this book and loving the simple, easy to understand common sense approach to nutrition. Highly recommend checking it out! Remember knowledge is always our super power. Further information below is from the publisher’s website:

Nutrivore is a paradigm shifting, comprehensive approach to nutrition that includes:

-An easy-to-follow plan for getting the full spectrum of nutrients we all need to reach our health goals, focusing on twelve foundational food families.

-Definitive science that identifies foods rich in the nutrients that treat common symptoms and ailments.-Comprehensive lists of foods and pain points that you can use to craft your own unique eating plan, such as eating magnesium

-rich leafy greens to help with headaches, potassium-packed sweet potatoes to help lower blood pressure, or molasses loaded with calcium to relieve PMS.

Products I Recommend

This is the vegan multivitamin I highly recommend and take. I like the company’s mission and ingredients. These are specifically designed to support your plant-based diet with the 8 missing or hard-to-get nutrients essential for your health and well-being.

If you have any questions about this blog, or wish to share your experiences with supplements, or targeted advertisements, kindly reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

*As an Amazon Associate, I may receive compensation for any items purchased. I only recommend products I personally use and love. Any purchase made is at no additional cost to you and helps offset the cost of running this blog. Thank you for your support.

Quick and Healthy Summer Meals: Smoothie, Buddha Bowl, and Light Snack

“Plants are infinite – this diet isn’t limiting and there’s so much more to explore! That’s what excites me about it most.” – Denai Moore on the Simply Vegan Podcast

As much as I love to cook, there are days that I am not able to spend as much time in the kitchen as I’d like. As Summer heats up, so does my calendar. Outdoor pickleball is now in full swing, as well as long bike rides and lazy pool days. We love to be outdoors, enjoying the weather and our community, but eating healthy is still important to us. To make things easier this year, I have three staple meals that I prep for, and rely on during the week if my time runs short for cooking. They are all super easy and packed with healthy nutrients to keep us satisfied, healthy, and full.

BREAKFAST:

I need to be on the courts by 8 AM most days and hate to play sports after eating a meal. I don’t believe in skipping breakfast and do need the nutrients to power through my sessions. Most days a simple nutrient-packed smoothie keeps me full and satisfied for hours. In order to be prepared for this breakfast, I always have frozen organic berries on hand, as well as other mixed organic fruit options. I always have a container of green leafy vegetables on hand as well as frozen broccoli florets.

Basic Elements of Smoothie

  • Protein
  • Green vegetables (kale or spinach, sometimes broccoli)
  • Nut milk (unsweetened)
  • Fiber (in addition to what is in the fruit and vegetables, I add 1 date, 1 kiwi, OR 1/2 banana, all high in fiber)
  • Fruit (fresh or frozen berries, I like frozen because it chills the smoothie)
  • Seeds (hemp, chia & flax)
  • Red Beets (cooked)

Breakfast Smoothie Recipe

  • 1 cup of baby spinach in your blender
  • 1 tsp each flax, chia and hemp seeds
  • 1 red beet (I buy the cooked organic ones)
  • 1 cup frozen fruit (I used mixed berries)
  • 1 date
  • 1 peeled kiwi OR 1/2 bananna
  • 1 cup unsweetened nut milk (I use almond milk)
  • 3 tbsp unflavored Complement pea protein (optional)
  • Blend and serve (This will thicken if you don’t drink it immediately due to the chia and flax.)

DINNER:

We eat our main meal of the day at lunchtime, as it’s better for our sleep. We like to eat lighter later in the day, so lunch is our dinner meal. My favorite go-to, easy meal is known as a buddha bowl. Generally, a buddha bowl is an easy to assemble meal, using what you have on hand. Very often people utilize their left over food to ensure nothing goes to waste. In order to be prepared for buddha bowls, you need to have certain items prepped and ready. I like to prepare a cup of farro and store it in a container for use in our bowls. I also love to have some french lentils cooked and ready. Canned chickpeas, black beans and lentils are also great to have.

Basic Elements of Buddha Bowls

  • Base (Whole grains and greens, our favorites are farro, brown basmati rice, quinoa. We also love baby spinach or Japanese kale)
  • Protein (We are vegan, so we use canned chickpeas or tofu)
  • Vegetables (Any you’d like to add in, or have left-over)
  • Sauce (We are oil-free, so I look for vegan recipes and remove the oil)
  • Toppings/garnishes (We use seeds for toppings, flax, hemp, pumpkin, etc.)

How I Assemble the Buddha Bowl

  1. Layer 2 bases at the bottom of your bowl, for example, 1/3 cup farro and 1 cup baby spinach.
  2. Arrange vegetables on top of the grain. (I use leftovers mostly, but my favorites are chopped roasted baby peppers, broccoli, or carrots. As many as you like, I generally select 2. I also like to chop some cucumber to put into my bowl for some added crunch.)
  3. Add your protein. (I select 2, generally chickpeas and grilled tofu.)
  4. Add your toppings (I sprinkle 1 tsp of sesame seeds, hemp seeds, flax seeds, or pumpkin seeds on my bowl.)
  5. Separately, make your dressing, or get your purchased one ready by shaking.
  6. Drizzle 2 tablespoons of dressing over bowl and enjoy. These bowls are so refreshing, especially this time of the year.

SNACK MEAL

Our last meal of the day is something light. In the winter, we eat soup as it’s easy to put together. It is also easy for your body to digest soup before bed. In the warmer months, we often eat a chopped salad with berries, pomegranate seeds, tomato, pistachios, cherry tomatoes and chopped cucumber. We use fresh squeezed lemon juice for our dressing. I purchase a family-size container of organic salad greens. I wash and spin this dry, ensuring to dry the greens thoroughly. I then assemble the salad in a large bowl, or lasagna pan. I like to put the salad together without dressing, so we can grab it quickly during the week. This premade salad lasts about 3 days in the refrigerator without dressing.

As you can see, these three meal options are super easy to prepare and eat during your busy summer days. Of course, you can add in freshly cooked meals as your time allows. Homemade bean burgers are a quick and easy favorite for us. Eating healthy doesn’t have to be hard, tasteless, or boring. Just purchase and prepare a few staple items and you’ll have easy meals available to quickly assemble all summer long. These options are all delicious and the possibilities of ingredients are truly endless as there is so much fresh, seasonal produce to select from.

I hope you enjoy these meals. Please reach out and share some new ideas with me for quick meals. It’s important to stay on track for healthy eating, something that in the past I struggled with. Planning ahead does make things easier for me. Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Family Memories: Plant-Based Sunday Sauce Recipe

“Food for us comes from our relatives, whether they have wings or fins or roots. That is how we consider food. Food has a culture. It has a history. It has a story. It has relationships.” – Winona LaDuke

I often think of cherished moments shared in the kitchen with my family. The experience of cooking together, not only resulted in delightful meals, but has also forged enduring memories that hold special places in my heart. I can often feel the presence of my mother, grandmothers and aunts when I’m in the kitchen. Sometimes it’s the smells of a favorite recipe that takes me back, sometimes it’s the tastes, but it’s always so comforting to feel them with me. Food can evoke so much joy, both in the preparation of and gathering around the table to eat together.

These days, I’m eating differently and I’ve been challenged to feel that connection. My family recipes all include meat, dairy and eggs, so I’ve been trying to forge my own path in the plant based world without them. I know I am creating new family memories for my children and grandson, but also know my family misses some of our family staples. I’ve been trying hard to recreate those recipes, but it has not been an easy task. I know that it can be done and will continue on this journey and plan to collect the recipe for my children, along with the original family version.

Cooking has always been a big part of our family. When I was young, I used to wake up every Sunday morning and smell onions browning. That’s how I knew it was Sunday and a dinner of traditional German food was on the menu. Roast Pork with Spaetzle or Sauerbrauten with Potato Dumplings were staple Sunday dinners. My grandmother, Maria, would be joining us at the table and sometimes my cousins would join us a well. The table was always set with mom’s china and fancy glasses. To this day, whenever I smell onions browning, it takes me back to those childhood Sundays.

Growing up, my neighbor Rita was also a fabulous cook. Rita was an Italian immigrant, newly in the country and when sitting on the porch of our city row house, I could smell incredible smells coming from her front door. She took me in and taught me how she created her famous Sunday Sauce each week and boy was it fantastic. When I married, I began our own tradition of Sunday Sauce, something that continued up until this January, when I made the final shift to whole food plant based eating.

There have been so many great cooks in my family and life, whose memories are now seared into my heart, attached to the dishes and tables we shared. I wish they were all still physically here with me on this next part of my journey, but know they are always in my heart. I often do feel their presence in my kitchen, their gentle hands guiding and encouraging me forward.

The first family meal I worked on to upgrade, by popular request of my children and grandson, was Sunday Sauce. Gone are the days of cooking it over slow heat with short ribs, sausage and pork ribs. Gone are my famous meatballs, my grandsons favorite, though I would make them for him if he asked, but I prefer not too. I’ve been experimenting with Sunday Sauce for a bit now and think I’ve come up with something that works for us. I am sharing the recipe below and hope you enjoy it. If you change something to make it better, please do share back with me. I am still experimenting with a few things, but believe this recipe is ready to be our families next Sunday Sauce dinner.

I think Rita would be proud of this plant based version of pasta with meatballs. I am working on a different mixture using walnuts and mushrooms as well, but have been pleased with this version. The meatballs are delicious in the air fryer and I don’t use oil when cooking them. The lentils pack a protein punch and I use pasta that is fiber rich and also has protein. I have been experimenting with homemade noodles, but haven’t yet perfected anything there.

I hope you enjoy cooking and playing with ingredients. That is where the memories are made. I hope to create new recipes that embody the essence of our family originals to ensure my family that plant based eating can be delicious, nutritious and healthy.

If you wish to speak with me about this post, or recipes shared, please feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Remember, I am newly on this path, so encouragement is always welcome when it comes to recipes and cooking. Thanks for reading and have a great week.

For other cooking posts I’ve written recently, please see Cooking to Nourish Your Mind, Body & Soul and Cookbook Recommendations.

Healthy Lifestyle: Food, Exercise, and Joy in My Daily Routine

“Health isn’t about being “perfect” with food or exercise or herbs. Health is about balancing those things with your desires. It’s about nourishing your spirit as well as your body.”
― Golda Poretsky

Many have asked me about what I eat, how much I exercise, how many days I work out and other questions about my daily life. This week, I’d like to share what a typical day looks like for me. I am not a medical doctor, nor am I am I advocating you eat what I do. I am merely sharing my routine, in the hope you reflect on yours and consider ways to ensure you are setting yourself up to live a long and healthy life. As wellness is truly a personal journey, we all need to find what works for our lives and our bodies. This is what works for me, after many years of trying and failing.

Food

As you know, I eat whole food plant based, dairy and oil free. Many have asked me how this is different from vegan. The simple answer is that vegan is a lifestyle choice based on personal beliefs regarding animal cruelty, the environment, health and can include processed foods. Most vegans do not purchase any products, including clothing and shoes made from animals. Whole Food Plant Based is a lifestyle choice based on health and wellness and centers around food choices. It also includes wanting to protect animals and the environment, but does not include processed foods. I am sure there are other areas to include in the difference, but that’s my short answer.

I try to eat a minimum of 30 different plants across the week. It’s not hard to do at all as you’ll see in my sample day. The trick is to eat a variety of plants and fruits, or eat the rainbow of colors. Variety is key to a healthy gut, so don’t just eat the same foods day after day. For example, if you eat baby spinach, don’t use it in the smoothie, salad and at dinner. There are so many other greens that have great benefits for your wellness. Here’s a sample day for me:

  • Breakfast – I like to make a smoothie most mornings, as it’s easy and helps ensure I get extra plants in. Today I had, almond milk, kale, red beet, kiwi, date, blueberry, hemp seed, chia seed, flaxseed, cinnamon, avocado, organic pea protein (11 plants)
  • Snack – I don’t always have snacks as the shake keeps me full. Sample snack, 1/2 banana and walnuts, or hummus and vegetable sticks, any fruits with almond milk yogurt.
  • Lunch – I eat my dinner at lunchtime, whenever possible. Yesterday, we had leftovers – Basil Pesto over pasta with broccoli, roasted tomatoes and tofu. The pasta was whole wheat, high fiber fettuccine. (4 plants)
  • Dinner – I generally eat a light dinner. If I didn’t have a smoothie for breakfast, I will have it for dinner. Otherwise, I eat a big salad bowl full of plants, or a soup. Yesterday, I had a big salad bowl of arugula, baby spinach, strawberries, pumpkin seeds, mini peppers (red, yellow, orange) and cucumbers. (8 plants) (23 total plants for day)

Eating the main meal earlier in the day helps my digestion and improves my sleep patterns for the night. It also aligns with the rhythm of the day better as in the evening the body is preparing to slow down for rest. When I was working, this involved packing my main meal to eat at work, or ordering food in to eat. It can be done, but requires better planning. I included plant counts merely to show how easy it would be to eat 30 plants across your week. I’ve already had 23 in one day. For me, the key was ensuring I was getting a variety of plants. This led me to stop buying food in bulk. Buying everything in bulk may be more cost effective, but that sets me up to eat the same fruits and vegetables every day. Since, I am seeking variety, I buy the smaller packages now and vary what I eat daily. This also keeps the food more interesting.

If you want to read more about my eating, consider reading these posts I’ve shared – Change Our Thinking About Food, Fork Power, Cooking to Nourish Your Mind, Body & Soul, Cookbook Recommendations

Exercise

  • Walking – When I started this journey, I had difficulty walking around the block! Walking was my go to exercise and one I still incorporate into my day, every day. Walking doesn’t require a gym membership and can be done alone, or with a friend. I tend to prefer to walk alone, but do bring my dog with me on my daily walks. I walk every single day, regardless of the weather, for a minimum of 30 minutes. This, for me, is about 1.5 miles of distance. I walk outside in nature, as I want the added benefits that provides. Walking in nature is great for your mental wellness, so please if you can avoid the treadmill, you may find you enjoy walking more than you thought.
  • Pickleball -I play pickleball at least 4 days a week, sometimes more during the season. It’s a great form of aerobic exercise and I truly love the social connections I’ve made.
  • Yoga – I practice yoga 2-3 days a week both in studio and at home. This keeps me flexible and is also great for my mental wellness.
  • Weight Training – I try to lift weights, or use the machines at the gym at least 1-2 times a week.

I highly recommend finding a group sport you enjoy and adding it to your week. There are many elderly people out there on pickleball courts across our country. At my indoor facility, we have an 82 year old woman who plays to win daily. Yoga is also for every body and can be modified to meet you where you are. The benefits are many and I do believe you will come to love how you feel in a very short time. Lastly, I am an early riser, so much of the gym, sports and yoga occur before lunch daily. Walking happens after lunch, or dinner. Like food we eat, I believe we benefit from engaging in a variety of exercise. I have shared more about my exercise in prior posts found here Move to Live, Svadhyaya – Study of Self,

Finding Joy

For me, this journey is about finding myself, my health and above all joy. For far too long, I focused too heavily on counting calories and stressed myself out. Life is not meant to be lived that way and honestly, I was never successful with that approach. Counting plants, something I mentioned above, is something I did in the first week of eating whole food plant based. Once I realized how simple it was, I’ve not counted again. It is something you need to stress over if you eat whole food plant based meals, unless you have a specific health issue. Nothing to count, not calories, macros, micros or anything else. Just eat whole foods and ensure you eat a variety of plants and fruits. I feel healthier than I have in years, perhaps decades. I’ve shared so many posts about my journey, on my blog over the years. I hope you’ll take some time to revisit these most recent posts – Try Something New, IRAH: Individual Retirement Account for Health – A Personal Transformation Journey, Stress, Eat to Live, The Compound Effect, Hold On

I hope this helps to give you an idea of my daily life. If you take time to visit some of the links I’ve shared to prior posts, perhaps you’ll find information on areas that interest you. I am so excited to have made it out of the winter weighing less than I did going into it. Generally, in the past, I gained weight and lost motivation over the winter months, leaving me to have to start over. This year, I’m heading into the summer stronger than ever and looking forward to continued health improvements. I truly hope you will join me. I am available to discuss your current questions, ideas and needs. Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Thanks for reading and have a great and healthy week.

Fiber Fueled

“Less than 5% of the US population gets the recommended amount of fiber, which itself is probably too low. We’re told we should be getting 35 grams a day, the average American is getting like 15.” – Ocean Robbins on the Darin Olien Podcast

What a wonderful week I’ve spent watching and learning at the 2024 Food Revolution Network Summit. Thank you to John and Ocean Robbins and team for putting together this incredible summit and docuseries, viewed by millions. I have been watching and rewatching the sessions and taking notes on my learning. One area of particular interest to me, as you know, is brain health. I shared some of my takeaways from the brain session in last week’s post found here, Fork Power.

Another interesting topic I’d like to share information on is the importance of fiber in our diets. This topic was extremely important for me when I started my journey toward whole food plant based eating this year. At my unhealthiest point, when I decided to retire and move, my eating was at its worst point. I’d moved away from any semblance of heathy and just gave in to convenience. In all honesty, I had no idea the importance of fiber in my diet and in all candor, it was likely nonexistent. I literally ate no vegetables and no fruit and lived on take out comprised of pizza, sandwiches, empanadas, Chinese food (with minimum vegetables) and when trying to eat healthy, dairy fueled flavored yogurts.

When we moved to our new house and my father was living with us, I had to cook three meals a day. I fell back on old habits and made eggs, pancakes and oatmeal for breakfast on rotation. Lunch consisted of cold cut meats on rye or white bread. Dinner was breaded and fried chicken cutlets, rice and a vegetable (I ate like one piece of broccoli and left them the rest.). I also made my famous Sunday sauce each week flavored and filled with sausage, short ribs, pork ribs and my meatballs. This sauce was served over pasta, or cheese filled lasagna. My father did eat fruits that he purchased every day, but I was not eating any. I knew I had to do better, I even had an idea what to do, but I just didn’t do it. Sadly, I am not unique. As stated by Ocean Robbins in a recent Darin Olien podcast, “Two-thirds of our population is overweight or obese. You think people don’t know that they need to eat less crap, less total calories, and more healthy food. Of course, we all know, but we’re not doing it. And so the issue isn’t so much knowing what to do, in some cases it’s doing what we know.”

Fiber

After six months of cleaning up my eating and losing weight, I had blood work taken. My LDL levels had not decreased as I expected and in fact had increased. I was devastated. I began googling how to lower LDL levels and kept coming back to articles on increasing fiber. I then began googling best ways to increase fiber to lower my LDL and kept getting articles on supplementation. It seemed Metamucil was the answer. Yes, I will say I began taking Metamucil gummy supplements daily, but they were expensive and I honestly knew there must be a more natural way to increase my fiber intake. This is when I took a deeper dive into fiber and why it is critical to our health.

What is Fiber

Fiber is found in the cell walls of plants and passes through our digestive systems whole when we eat it. Fiber acts as fuel for healthy bacteria in our gut and is critical for us to have in our diets. There are two types of fiber, soluble and insoluble. Soluble fiber slows down digestion which can help with the absorption of nutrients, balance blood sugar levels and cholesterol. Insoluble fiber adds bulk to your stools and promotes healthy bowel movements. It acts like a broom, cleaning out your digestive tract.

Where is Soluble and Insoluble Fiber Found?

You can get both soluble and insoluble fiber in all vegetables and fruits, as many plant based foods have both. Soluble fiber is found in foods like whole grains, beans, nuts and seeds, as well as some fruits and vegetables. Insoluble fiber is found in whole grains, vegetables, and wheat bran. Where you do not find fiber is in the diet I was consuming, processed foods, meat, dairy products, eggs, fish and oils.

Benefits of Fiber

Fiber helps your body eliminate toxins through the digestive tract. It keeps things moving and can help you have regular bowel movements. Getting enough fiber increases the prebiotics, or good bacteria in our guts. Fiber can also help you lose weight, as the increase of fiber intake has been shown to increase your feelings of fullness, leading to less intake of food. As an added bonus, fiber rich foods are lower in calories than processed foods. Mainly, this week, they discussed that, fiber is an essential part of your waste removal system – constantly eliminating carcinogens before they become a problem.

Ways to increase Fiber Intake

The first thing I did to increase my fiber intake was add in more vegetables and fruits. I changed over to a whole food plant based diet and even then had to really think about how much I was eating to ensure I was getting enough. To ensure I am meeting my goals every day, I add vegetables and fruits to my smoothie each morning. I have a big salad every day that contains vegetables, fruits, nuts and seeds. I also eat whole grains and beans every day. In all honesty, I wasn’t eating ANY of those things on a regular basis seven months ago. Other ways to increase fiber intake:

  • Find out what foods are highest in fiber. Examples, kiwi fruit, dates, french lentils are all high in fiber, so I include them in my food rotation. Added bonus, they are all delicious!
  • Choose whole grain instead of white flour products
  • Choose beans over beef, chicken or fish
  • Choose oatmeal in place of breakfast cereals
  • Snack on fiber rich foods, such as popcorn (no butter or oil used or added), bananas with walnuts, sliced apples with peanut butter, or carrots and hummus

The possibilities are endless, the main thing is to research fiber content in foods you are eating. Here is a helpful list to check when going food shopping, courtesy of Web MD, https://www.webmd.com/cholesterol-management/features/fiber-groceries.

Learn More About Fiber

*This post may contain affiliate links for your convenience. As an Amazon associate, I may receive a small commission, at no additional cost to you. This helps me offset the cost of running this blog and I only recommend items I use and love. Thank you for your support.

Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome – This book truly helped me understand, on a basic level, the importance of fiber in my diet. I honestly had no idea and having eliminated so many foods from my diet after trying all the latest diet fads, I was dangerously low on fiber intake. Excellent resource, even if you are not plant based, to learn not only the importance of fiber, but how to increase your intake of it

31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World, by Ocean Robbins – This book introduced me to the wonderful team of Ocean and John Robbins of The Food Revolution Network. I’ve learned so much from them and this book opened me to the possibilities of changing my life, through changing what I was eating. I will be forever grateful to them. A great, easy introduction to the power of food to our health.

In Closing

Now that the word fiber is in your head, spend some time learning more about it and the importance of ensuring you are getting enough of it in the foods you currently eat. Begin to read labels and consciously think about the foods you put on your plate and in your mouth. Your life truly does depend on it. I know there are way more glamorous fad diets calling you with promises of quick results, but I also know that you will end up right back where you started after you do one of those. I know because I’ve tried them all. The best results I’ve had has come from educating myself on nutrition and understanding the important role our food choices play in our health and life. I hope you join me on this journey. As always, I am available for conversation and questions about my post, or wellness journey. You can reach me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Thanks for reading!

Fork Power

“What you find at the end of your fork is more powerful than anything you’ll find at the bottom of a pill bottle.” ~ Dr. Mark Hyman

Young Forever, Dr. Mark Hyman

This week, I’ve been watching the 2024 Food Revolution Docuseries, which brings forth information from many experts in the fields of medicine and nutrition. I’ve enjoyed all the presentations, but especially yesterday’s session on Brain Health. This episode discussed the latest scientific information regarding prevention of Alzheimer’s, memory loss and other brain related disease. Those who follow me, know this is a major driving force behind the personal work I am doing on this blog and in my life. Having witnessed first hand what Alzheimers does, to both the patient and the family, I am determined to do anything in my power to prevent this disease. One quote stood out to me during the summit, “you have the power at the end of your fork to delay, or prevent this disease.” The quote, I believe, is attributed to Dr Mark Hyman, well known functional medical doctor and author. His book, Young Forever, provides a simple blue print to live a healthier life, including nutritional changes.

When my grandmother and mother contracted Alzheimer’s, doctors said there was nothing we could do. It was uncurable and would run it’s normal course. When I started researching Alzheimer’s, too late for my mother, I learned that nutrition indeed plays a major role in the onset of the disease. For far too long, research has focused on the treatment of the disease, once the patient is diagnosed. Current research, shared in this docuseries, looked more at prevention of the disease, which is where success may be found. The staggering facts are that women in their 60s are twice as likely to get Alzheimer’s. And, the primary determinant is their diet and lifestyle, yes genetics play a role, but studies now show that diet and lifestyle have more impact than ever thought. Alzheimer’s is not inevitable!

We can all agree that food is a powerful tool in our health journey. Everyone agrees that poor nutrition has an impact on cardiovascular disease, diabetes and overall health and wellness. We now know that the brain is also heavily impacted by poor nutrition. Saturated fats have been linked to high LDL levels and an increased risk of Alzheimer’s. Polysaturated fats (not coconut oil) have been shown to lower risks of Alzheimer’s disease. Here are some of the takeaways from this episode.

Fork Power

Plant strong whole foods have been shown to improve brain health. Eating foods high in Omega 3 fatty acids are needed by the brain on a daily basis. Best plant based sources are chia seeds, hemp seeds, kale, flax and walnuts and these should be eaten daily. When eating nuts and seeds, you don’t need more than a handful a day. Healthy fat, such as avocado, is considered a brain health food. They shared that diets high in meat, especially red meat, have been linked to Alzheimer’s, followed by eggs and high fat dairy products. I’ve shared a lot about my personal journey to whole food plant based eating in past posts found here Change Our Thinking About Food and Sugar Sugar.

Supplementation

I am a vegan, so I do take a supplement to ensure I am getting enough Omega3 fatty acids, Vitamin B, D, Zinc, Magnesium and Iodine. I love the Essential Vitamins brand and take Complement multivitamins daily. I recently put my husband, who is not vegan, on them as well and he speaks often of the increase in energy that he feels. I highly recommend these and love that I don’t have multiple jars of separate supplements anymore.

Hydration

There was a discussion about the importance of hydration for brain health. Specifically, they discussed studies that showed the brain shrinks when dehydrated. We have a greater capacity for mental focus and wellness when we are properly hydrated. They listed water as the best choice for hydration, followed by green tea and coffee, but without dairy, or sugary add ons. I try to drink 80 ounces of water a day, I’m not always successful, but am definitely drinking more than I used to. I fill my 80 ounce container every morning with intention to finish it. I do use the water from this container when making tea. They also said it was more important to hydrate throughout the entire day and not to drink large amounts at one time.

Sleep

Sleep is most overlooked when it comes to its impact on our brain health. Many of us, myself included, struggle with sleep. When at my worst, I definitely became worried by my brain fog and began to question if it was something more. Sleep is the main means for our body to cleanse our organs, including our brains. Restorative sleep is critical to brain health and the major reason I started tracking my sleep. I can see the difference in how I feel on days when my sleep was interrupted vs days when I’ve had a deep and restorative sleep. You can read about my sleep routines on these past blog posts, found here Sleep Your Secret Weapon and Sweet Dreams.

Meditation and Mindfulness

Engaging in a regular yoga and meditation practice can help us manage stress. Living in a chronic state of stress has major impacts on our mental health and wellness. Yoga practices can deliberately activate our parasympathetic nervous system and ease our stress response. I can attest to this personally, as I have shared the negative impact my high stress career, couple with the pandemic had on my health. Living in a chronic state of stress, caused weight gain, brain fog and lack of sleep. I was likely one step away from a breakdown. You can read more about the impact of stress on my health in this post I shared, Stress.

Overall, the docuseries on brain health and research, was insightful and provided validation for life changes I have made. I found it uplifting and inspiring and motivated me to keep on this path I’ve chosen. Hearing the researchers say that Alzheimer’s is not inevitable, provided me hope that through dietary and lifestyle changes, I can indeed delay or prevent this memory robbing disease. I hope you too will spend some time learning about the power found at the end of your fork and on your plate. Your future self will thank you, as will your family.

Feel free to reach out if you have any questions, or comments, about this week’s blog. I do provide links to products I use and recommend, available at no extra cost to you. As an Amazon associate, I may receive compensation for any purchase made, which offsets the cost of running this blog. Thank you for reading and for your continued support of this blog. You can reach me via email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Mother’s Whisper

Your mother is always with you…
She’s the whisper of the leaves
as you walk down the street.
She’s the cool hand on your brow
when you’re not well.
Your mother lives inside your laughter.
She’s crystallized in every tear drop.
She’s the place you came from,
your first home…
She’s the map you follow
with every step that you take.
She’s your first love
and your first heart break…
and nothing on earth can separate you.
Not time, Not space
Not even death
will ever separate you
from your mothe
You carry her inside of you

-Deborah Culver

Mother’s Day is rapidly approaching, I felt it long before I knew the actual date. Missing my mother is something I’ve grown into, but not something I adjust to. I know how much I was loved, but felt ill prepared for the day I’d go on without her. Yet, here I am four years into this journey.

I’m a very nostalgic person at my core. I have strong memories that live inside me and I try to share them here on this blog, especially in my older cooking posts. Here is one such example, Isn’t it Ironic. Or, This is Us which talks about holding on to those items that have memories connected to them. Finally, my Mother’s Day post from back in 2018. Not much has changed, except I won’t be serving meat based meatballs this year. I do have a nice vegan version of meatballs to serve over zucchini noodles though.

I’ve learned along the way, that the best gift to give, or receive, is the gift of time. Spending time together means more to me than any flowers you send, though I love flowers. I do, however, love giving and receiving gifts that carry special meaning and memories. When it comes to Mother’s Day gifts, I always tried to attach that sentimentality to my selections. These are a few of the things I’ve been looking at for myself this year, all connected to family traditions, memories and of course, health.

*I only share things I personally love, whenever sharing items, and if you purchase through these links, there is no additional costs incurred to you. I may receive a small compensation from Amazon, which offsets the costs of running my blog, so thank you for your support.

Mother’s Day Gift Guide 2024

A Loving Table:Creating Memorable Gatherings, Kimberly Whitman

A truly stunning coffee table book that carries such a beautiful testament to family traditions. Beautiful photographs and words, take us on a journey. Inspiring tables and entertaining styles of 34 tastemakers in their regions or society at large show how they keep traditions passed down from mothers and grandmothers alive in their families. Each style maker shares tips and lessons in entertaining that she learned from the women in her life. Tip boxes from each generation will help the readers learn from them and use their ideas, or even better create their own traditions. This book pulled at me from the start, but the fact it was published on my birthday, made me feel all the more connected.

Fitbit Versa 4 Fitness Smartwatch with Daily Readiness, GPS, 24/7 Heart Rate, 40+ Exercise Modes, Sleep Tracking and more

I’ve been wearing my Fitbit for years and truly think it is the best gift of health you can give to anyone in your life. What get’s measured, gets improved and this watch allows me to measure my daily activity, heart rate and more. The most important measurement for my health journey has been my sleep tracking. I have really improved my sleep through awareness. I have written about the importance of sleep on my blog several times. Consider visiting one of these posts to learn more – Sweet Dreams and Sleep Your Secret Weapon.

Ninja BL770 Mega Kitchen System, 1500W, 4 Functions for Smoothies, Processing, Dough, Drinks & More

I love this system so much, I’ve bought it twice. It was the first thing I purchased when I moved to my new home and I gifted one to my daughter in law. It’s truly the best gift you can give, or get, this Mother’s Day. It is a key component of my cooking and healthy lifestyle and one I use daily. I make morning smoothies, full of healthy vegetables and fruit to start my day off strong and I use the food processor almost daily to prepare my plant based recipes. I’ve had an expensive Vitamix, but the ease of use and especially cleaning of this machine makes it the winner, hands down! It is a must have for any home cook in your life.

Maman and Me: Recipes from Our Iranian American Family by Roya Shariat and Gita Sadeh

This is on my personal gift list this year, so I hope my family is reading. A gorgeous cookbook filled with 78 delicious cook-at-home Iranian American recipes from a mother and daughter. The authors welcome you into their home, as they share their family recipes that include soups and stews, main dishes, desserts, beverages, and so much more. The book takes a unique approach to Iranian cuisine, with recipes and twists that celebrate the evolution of Iranian food in America. I have been expanding my cooking repertoire to include more international recipes and this book looks so exciting. I cannot wait to try the garlicky eggplant dip!

Pasta Grannies: The Official Cookbook: The Secrets of Italy’s Best Home Cooks

In NYC, we often ate at a beautiful restaurant called, Nonnas. The chefs rotated and were all Nonnas from different regions. There is a Youtube channel put out by the Nonnas in this book. I highly recommend you check them out and this book as well. I mean, who doesn’t love pasta? I love making homemade pasta for my family. Fresh ingredients and homemade are so much healthier than processed pasta offerings in boxes at supermarkets. Give it a try, even if you limit your pasta indulgence, you’ll be glad you did.

Body Restore Shower Steamers Aromatherapy 15 Packs – Stress Relief and Effortless Self Care, Lavender Bath Bombs

I love these shower steamers and bath bombs, especially as a way to end the day. Totally relaxing and feels so comforting. Cannot go wrong with this gift for anyone in your life, for any gift event.

I hope you enjoy shopping for those you love as much as I do. I am honored to share my journey with you all and hope you get what you most want this year, health and happiness. In life, there is no gift we need more than that. I’ll close with a loving kindness meditation poem and hope it brings you joy this Mother’s Day.

May you be safe.
May you be happy.
May you be healthy.
May you live with ease.

As always, feel free to reach out anytime. I love hearing about your journeys. You can contact me via email at laurakump@reclaiminghealth.blog, or on Instagram or Facebook.

Move to Live

“…but I now consider exercise to be the most potent longevity “drug” in our arsenal, in terms of lifespan and healthspan. The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline, better than any other intervention.”
― Peter Attia, Outlive: The Science and Art of Longevity

When I was an educator, we had an initiative called, Move to Improve that was instituted by the city as a means to draw attention to health and wellness. The main focus was on the benefits of exercise to student health and its connection to improved learning. When I think of moving these days, my focus is still on the connection of exercise to my overall wellness, but also am focused on healthy longevity. Nutrition is often thought of as the most important of the health pillars, however, movement could actually be far more important. Dr William Sears, lists movement as a key component in his pillars for healthy living and states, “sit less, move more, live longer“.

Doing less sitting and moving more, can be tied to living longer. Replacing 30 minutes per day of sedentary time with 30 minutes of physical activity at a light intensity was associated with a 17% lower risk of early death in a study published in the American Journal of Epidemiology. Thirty minutes (30) would be your minimum movement per day and is a good starting point for many beginning a health journey, after long periods of being sedentary. It can be an simple as a 30 minute walk per day to begin. It is where I began my journey as well, and a commitment I made to myself, that no matter what the day brings, I would get at least a 30 minute walk every day outside in nature. I have kept this promise to myself for over a year now and it has had a huge impact on both my physical and emotional wellness.

Obviously, the hope is that you continue to increase your movement as you feel healthier and more able. I will share my journey to increase movement over the past year below. I would caution you to ease into any new routine and always have a physical with your medical professional before staring any exercise program.

Walking

Terribly out of shape, this former long distance runner needed to start slowly after a year and a half of not moving following a running injury. I made a commitment to myself to walk AT LEAST 30 minutes outside in nature every day. I simply walked my dog for 30 minutes every day. Being outside in nature is great for mental wellness, so please do leave the headsets home and enjoy the sights and sounds.

Tracking Movement

I’ve shared before that I wear a Fitbit tracker on my wrist every day. I now shoot for 10,000 steps each day, but when I started out I shot for 5,000, then increased to 8,000. It’s best to set goals that you will meet at first, because that will motivate you to continue. The tracker counts all movement, so even just walking in your house will get you credit. I never realized how sedentary I truly was until I wore the tracker. The one I linked is currently on a great sale now at Amazon at 25% off. I also wear this to bed to track my sleep (see my post on sleep here) every night, so it’s a win win device for wellness.

Yoga

I was far away from the shape I was in when I used to do daily power yoga classes, but that was just fine. I returned to my yoga practice, taking it slowly. I started out with very gentle Hatha yoga classes, which involved seated poses and stretching of muscles. As I improved, I moved to gentle flow classes and gradually increased the difficulty. Yoga is truly a key to my overall wellness program. It keeps my muscles supple, strengthens, improves breathing through breath work and improves my emotional wellness. I highly recommend yoga to anyone seeking to improve their wellness. It is accessible to any one, as you can modify it to suit your body. You can even take a chair yoga class when starting. Don’t hesitate to take yoga, you don’t have to be “fit” to start, just start. (Read my post on yoga here.)

Strength Training

As we age we lose muscle mass, strength and function, starting as young as 30 years old. The good news is that we can offset these loses through strength training. You don’t have to join Crossfit to build muscle, though it is a fabulous workout. Light weights, body weight movements, or use of circuit machines are a great option to add into your wellness routine. I try to do light weight training, combined with body weight exercises at least 2x a week. I did not start this immediately when returning to exercise, rather, when I felt ready, added it in. I use light dumbells, the Smith machine barbell at the gym, push ups and hanging pull ups mainly in my current routine. Start with a 3 pound dumbell and work your way up from there.

Aerobic Exercise

In order to improve fitness, strength, stamina, mood and cardiovascular health, I worked my way back to including aerobic exercise in my weekly exercise routine. It took me several months to get there, as I slowly increased my readiness. I love playing pickball and play at least 3 times each week, year round. I would love to get back to running regularly, but will never run long distance again. It’s just not necessary. I have been running one mile occasionally and it does feel good. Building our aerobic capacity is an important component of your wellness journey, so begin to think about what you enjoy doing. There are many options including, swimming, biking, interval training, running, tennis, pickleball, etc.

Balance

Balance is key. Do not overdo fitness, especially at first. Remember, we are in this for the long term, quite literally. Make a plan for your week and ensure you include rest days. That doesn’t mean you are sedentary, you still should have at least 30 minutes of movement. Remember walking is the easiest and most powerful tool in your fitness regime.

In his book, Outlive:The Art and Science of Longevity, Peter Attia, MD provides us with a guide to understanding why and what we should be doing to potentially offset chronic disease and live a longer and healthier life. He writes and explains in quite clear and understandable language. I am truly grateful to have come across this book and thoroughly enjoyed reading it. I highly recommend you become more informed about aging and longevity, even if you are under 30. It is critical to understand that the choices we make have implications on us in the future. Changing our stance from treating illnesses we develop later in life, to living better now to prevent their development will serve us all well. I for one have been on this path for quite some time now and am still far from an expert. I am just living my best life and planning for my future self. I hope you’ll take the time out to read this book, but if not, I hope you’ll take time out to reexamine your daily movement and exercise routines. Your future self will thank you, as will your family who will enjoy more quality time spent with you.

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