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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Reflections on Body, Mind & Spirit: Health Benefits of Walking, Healthy Tonic Shots, Creating Space for Solitude

My January Reflection

It’s with a smile that looking back upon last month’s reflection where I spoke of sticking to tried and true basics, that the first month of the new year I have actually tried a couple of new things.The start of January I attended a women’s self-defense class that was quite intense.  Our instructors taught us Brazilian Jiu-Jitsu techniques for escaping an unwanted aggressor.  These moves really work!  This form of martial arts focuses on leverage providing a smaller person a strategy to get out of a difficult situation.  The class was taught skillfully by two women; one tall and one shorter in stature to show how all types of body sizes can accomplish these skills.


My next “trying something new” experience was going to a recommended juice bar in San Diego.  Juice bars can be a dime-a-dozen with tons of added sugar and fake foods.  This one was legit.  Owned and operated by a warm, and friendly woman, I opted for the Elderberry Shot.  This consisted of elderberry, turmeric, ginger, cayenne, lemon, and apple and garnished with a super colorful and juicy orange slice.  It was amazing to say the least.  I could feel all of that vitamin C being absorbed into my cells.  I’m not a stranger to making my own smoothies but this is next level and has inspired me to concoct my own shots of goodness.


elderberry, turmeric, ginger, cayenne, lemon, apple garnished with an orange slice
elderberry, turmeric, ginger, cayenne, lemon, apple garnished with an orange slice

Body- Walking to improve health

Okay, this one is more back to basics; the power of walking.  While in San Diego (a great place to be in January…) we did a lot of walking.  Being outdoors, getting some sunshine and walking is a great combination (this combo is often revered as the "must-do" for overall health).  One day I totaled over 27,000 steps!  You don’t need that many for benefits.  But we should do lots of daily movement as the human body was made for walking.


Here are a few benefits of walking according to holistic nutrition expert and personal trainer, J. J. Virgin:


Weight loss

  • Walking can help with fat loss while maintaining muscle mass. 

  • Walking after a meal can help with digestion and blood sugar levels. 


Metabolism 

  • Walking is important for metabolism.

  • Increasing the intensity of your walk, like walking faster or wearing a weighted vest, can improve your metabolic health.


Reduced risk of death 

  • Walking can significantly reduce the risk of death from all causes, including heart disease and cancer.

  • One study found that people who took 12,000 steps a day had a 65% lower risk of dying than those who took 4,000 steps.


Challenge for you:

Even in the colder months, it’s important to walk.  Ideally walk outside if you can but indoors is a great option also.  Shoot for a minimum of 8,000 steps a day with a goal of hitting 12,000.


Mind - Nourish the mind, body, and soul…with food

After walking a great amount while in San Diego, I needed a little boost.  With a great recommendation from a waitress, I walked to a locally owned, authentic juice bar.  Feeling slightly under the weather, I ordered the Elderberry Shot.  As mentioned above, this was made with fresh ingredients of elderberry, turmeric, ginger, cayenne, lemon and apple.  I felt like I had just been given an IV of vitamin C. Amazing!


Consuming real fresh foods reminds me so much of what Dr. William Li talks about in his videos and writes about in his book, Eat to Beat Disease.  Eating in this way benefits the body, mind, and spirit.  With my book in hand, I will be making some of his recipes. 


Challenge for you:

Try stepping up your smoothie concoctions to stimulate the mind and body.  Here are some resources to get you started:


Spirit - Create space for solitude 

Here is another opportunity to get back to basics.  What can be more basic than spending time in quiet reflection.  My energy levels become restored and my mind clears when I spend time by myself meditating, praying, journaling, walking, or gentle movements.  


As one fights against getting the flu, we must also protect against constant noise and distraction.  We must make time in solitude for prayer and reflection. With the recent passing of former President Jimmy Carter, one article reported about his time in office. President Carter would postpone morning meetings so he could pray and reflect. Leadership books often remind us that clarity and leadership come from solitude. Great leadership begins with reflection. When we take time to step away from the noise, we can make better decisions and inspire others.


Challenge for you:

Schedule quiet time. Block out 15 minutes today without distractions for deep reflection.


Quote  I'm Reflecting Upon

"I wish people knew that: rest was productive, healing was non-linear, boundaries weren't rude, crying wasn't weakness, moving your body was a privilege, eating foods that love you back wasn't dieting."~ Dr. Will Cole


To your reflection and health,

Lisa Schaffer

Do you have a friend that would benefit from this information?

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See my last newsletter Body, Mind & Spirit…

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