resilience

4 Ways to Support Your Immunity Today

There is a lot of attention put on strategies for decreasing exposure to the COVID virus but not as much emphasis on how to truly support a healthy immune system. Adverse outcomes from the pandemic are escalated by the alarmingly poor nutritional and metabolic health (heart health, blood sugar and body composition) of Americans. The CDC states that those with hypertension, diabetes and obesity have a higher risk of poor outcomes. Your immune system and metabolic health require adequate nutrients levels to do their jobs which can be hijacked when it’s exposed to an overload of inflammatory ingredients. And beyond that, additional health-creating behaviors such as proper sleep, consistent exercise, stress reduction help arm your body with immunological resilience. There is so much in your control when it comes to supporting the immune system and lowering inflammation. Here are four places to start: Eat the Rainbow I’m sure you’ve heard this before, but it’s worth repeating. Every nature-derived color of the rainbow has different immune-modulating properties. Load up on different colors in your produce to get a robust mixture of whole food phytochemicals. This can help promote a stronger immune defense and lower levels of inflammation. Aim for eating at least three colors with every meal. Purple cauliflower, yellow carrots, white asparagus, and orange bell peppers are good examples of foods you can incorporate into your meals. Limit Added Sugars No surprise here, too much sugar isn’t a good thing. High levels of added sugar may lower how white blood cells function and weaken your immune system. A diet high in added sugar can also deplete antioxidant levels and increase inflammation. One study showed that COVID patients who have elevated blood sugar upon admission to the hospital, even in those who don’t have diabetes, were more than twice as likely to die from the virus compared to those admitted with normal blood sugar levels. Acute stress can also increase blood glucose levels, but regardless, it’s important to try to improve your health by limiting added sugar. Get Adequate Vitamin D There is a strong link between D and the immune system. Research demonstrates a connection between vitamin D deficiency and a higher risk of poor outcomes in those who contract coronavirus. A recent study showed that the fatality rate among a vitamin D deficient group was 21%, compared to 3% in the group with ‘normal’ vitamin D levels. It showed that vitamin D deficiency was associated with higher levels of inflammatory markers such as ferritin, TNF-alpha and IL-6. The three ways that you can get vitamin D are through sunlight, diet, and supplements. If you have access to sunlight, try to get 15 minutes of exposure each day. Consume foods rich in vitamin D such as wild sockeye salmon, canned sardines, oysters, and egg yolks. Many people also require a vitamin D supplement to meet adequate levels. The optimal dose varies for each person so you’ll want to discuss with your doctor, who may test your levels of vitamin D. You may also consider getting a genetics test to identify if you have a genetic variation to the VDR gene that may decrease your ability to activate this nutrient, if you’re concerned. Go Beyond Nutrition Yes, I’m going to tell you to sleep more. Getting 7 to 9 hours of sleep and incorporating stress reduction techniques such as breathing properly, meditation, or participating in activities that bring you joy are critical for supporting your immune, metabolic and mental health. Remember, the key is to arm yourself with the tools that create immune resilience. The more that you do the work, the stronger and more balanced the armor becomes. (photo: Shutterstock)

How Cheer’s Monica Aldama Motivates Herself to Stay Active

The definition of “cheer” is “a shout of encouragement, praise, or joy”, and “to bring confidence.” That is exactly how we’d describe Netflix’s Cheer star and Dancing With the Stars competitor, Monica Aldama. As the cheerleading coach for Navarro College for the past 25 years, she has built one of the most successful cheer programs in the U.S., leading her squads to win 14 national championships. Known for her continuous optimism and her hallmark phrase, “You keep going until you get it right, then keep going until you can’t get it wrong,” Aldama has inspired not only her team but the millions of fans she’s garnered after the success of her Netflix documentary. The DWTS fan favorite is now launching a series of encouraging videos called “Coach Talks” with Robitussin Naturals to help spread more of her signature confidence boosting. “Anyone who knows me knows I’m equal parts tough and love, and I lead my team with both any time they face an obstacle that could interfere with achieving victory,” she says. We sat down with the coach to share how she’s handled the stress of the pandemic, ways she prioritizes her health, and how she stays focused. Here’s how Monica Aldama lives a nutritious life: How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? Covid-19 brought an abrupt ending to my 2020 cheer season and the way we operate at Navarro College. All classes went online in March, and I had to tell my cheerleaders goodbye with only a few hours notice. My daughter’s classes were moved online as well, so my kids were both at home for several months. The bright side of it all…we were able to have great quality time together as a family when things were shut down. I was hopeful that things would be better by the fall semester, but with each passing day, it became clear that the pandemic would also affect our 2020-21 school year. We are very blessed to have our school open with the ability to have face-to-face classes. However, things are very different with how we practice and how classes are held. I thrive with structure and organization and like to have my calendar up to date for the entire year. The ever-changing climate of the pandemic has been my biggest challenge. I have not been able to plan dates for the spring and don’t really know how things will play out. Through very tough situations, I tend to look at the positives and remind myself of the things I am grateful for in my life. An attitude of gratitude gets me through the challenges in my life. What is bringing you hope? I am a very optimistic person, so I always find hope in something. The world can be a scary place at times, but I truly believe that most people are still good. I am hopeful that we can find ourselves showing more kindness and love to each other. Personally, I am trying to stay positive during a time I never thought I would witness – a pandemic. I am hopeful that we can find a cure, that positive rates will drop, and that we will be able to repair the damage done physically, mentally, and financially. What are some of your tips to stay focused…especially now? Staying focused can be hard in an environment that is constantly changing. Make a list of attainable, short-term goals, and focus on accomplishing those week by week. I remind myself that I cannot control outcomes—I can only affect my own actions. I stay organized by making a daily to-do list and do the hardest tasks first. I also keep distractions away, especially social media. How often do you exercise, and what’s your workout of choice? My exercise regimen is determined by what season it is with my job. I tend to have sporadic and long hours depending on what sports are playing, as well as the Daytona season which can affect the consistency of my exercise schedule. My go-to workout is an HITT workout that I do at home or go to a class at our local gym. My family is very active, and we enjoy taking long walks together to get our steps in for the day. We also do a lot of our HITT workouts together and keep each other accountable and motivated. It definitely helps when your family is all on board to live the same healthy lifestyle. If you had to name your healthy diet, what would you call it? Why? I guess if I had to name my healthy diet/lifestyle, I would call it “The Monica” because I essentially do what works best for me. With a job and active lifestyle like mine, wellness and a healthy diet are so important. I personally prefer food and products with natural ingredients whenever possible. My husband and kids are health conscious as well, so we try to eat by the 80/20 rule. We eat a lot of grilled chicken. We also make homemade salsa every week with fresh tomatoes and peppers. I actually have been doing intermittent fasting for quite some time. How do you express and spread love? Anyone that knows me knows I tend to express “tough love.” With my Cheer team, I love them as my own children, but I also push them to be the best they can be. I tend to share this same sense of encouragement and tough love with everyone in my life. I push those around me to be their best self. After the year we have all had, everyone can use some cheering on! What is your evening routine to wind down at the end of the day? I always end my day with a long, hot bath. It relaxes me and allows me time to decompress and let my mind rest. (photo credit: Getty Images)

The Biggest Career Mistakes I’ve Made

Ask Keri: What were some of the biggest mistakes you’ve encountered in your career? Keri says: Oh my goodness, where do I even begin?! I’ve made so many different mistakes, I’m trying to think of which bucket to pick from. I was on our weekly Nutritious Life Studio Zoom call last week and we were talking about this very topic actually—mistakes and failures. One person in the group mentioned feeling horrible about a client who hadn’t reached a health goal. This person on the Zoom felt like it was all her fault and had a sense of failure as a nutrition coach. I said to her, “First of all, you’re not alone. Many people feel that way when they’re working with clients.” I went on to share how easy it is to take on your clients’ thoughts, feelings, emotions and even their failures. I absolutely made that mistake probably dozens of times. I would take home all of those emotions and feel incredibly stressed if a client didn’t reach a goal. I’d be up all night worrying about what I could have done and how that person felt. Then, the next day I’d get a call or text saying,”I’m feeling better, I’m great.” What?! I was up all night thinking and worried! I wasted a lot of time and energy over the years when I could have been staying more positive—focusing on continuing to help these clients, but not taking on all of their emotions. Setting emotional boundaries is important. I think that’s something very common when people are first counseling clients. But, you’ll burn out if you keep it up. You have to realize your clients’ may not be reaching their health goals for a million different reasons—genetics, stress etc.—but that doesn’t mean they won’t get there with your help. And, it also doesn’t mean you can’t prioritize yourself and set boundaries. You can always look to do better as a dietitian or a coach. You should always want to learn, especially with nutrition…science is always changing.You have to evolve, you have to grow, and you often have to look at things differently from time-to-time. Of course you have to look at your mistakes and learn from them, but you can’t take on every client hiccup as your own. You’re going to waste a lot of energy and deplete yourself. This may seem like a simple “mistake,” but it’s a big one when you think of all the energy you could waste feeling stressed, worried, and insecure and emotionally exhausted. I wish I had learned this before I got started in private practice. From a larger business perspective, I used to get so wrapped up if something didn’t work out. If it was a brand deal, or a TV show for example, I would be so emotionally attached to the outcome. And when it didn’t work out, it would devastate me. Ok, that’s a little dramatic but it would drain me big time.It would ruin my day. I’d come home cranky. Then, I started to think, “Why am I bringing this stress into my life?” I had little kids, I didn’t want to bring that energy into my home. I got to a point in my career where when something didn’t go right, I thought, “Okay, this is not happening and that is ok! This may sound a little bit cliché, but I would say to myself this is happening for a reason. The longer you’re in business, the easier it is to have the attitude of“Whatever. So what? There’s something tomorrow.” So the next time you get disappointed that something didn’t go your way, give yourself five minutes. Say, “Okay, I’m giving myself five minutes to be effing pissed off, angry, upset, whatever.” Be cranky, angry, and upset—but set a timer. Five minutes, that’s it. I call it my 5 minute rule. Then, move on. Pick one thing to do that is productive…even the tiniest thing. Cross one little thing off your list—it will make you feel better—and then move forward.

Jillian Michaels Finds Meaning and Motivation in Challenging Times

When it comes to our own personal fitness journeys, it’s easy for us to get overwhelmed with advice. Celebrity trainer and New York Times bestselling author Jillian Michaels wants us to stop getting caught up in all that noise. As one of the world’s leading fitness experts, Michaels has helped millions of people achieve their wellness goals. While many know her for her tough-as-nails approach on The Biggest Loser, now Jillian wants to help us all find our drive. “It’s all about your why,” she explains to Nutritious Life. “Why do you want to be motivated in the first place?” Michaels created the Jillian Michaels Fitness App to help people get moving, no matter your level of fitness. And working out helps more than just your muscles. ““When we feel strong physically, we feel strong in all facets of our lives,” she adds. Michaels opens up to Nutritious Life about setting goals, how to find motivation (especially now), and her “common sense” diet. How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? Well, I have been far more fortunate than most. I am lucky enough to be working and have my home. The challenge for me personally has been having the kids out of school, camp, and other activities they used to engage in. It’s been really hard on them not having their friends or regular routine; and it’s been extremely hard for me to maintain my work and self-care schedules trying to tend to them each day. That said, we adapt and innovate. So whether we all get active together, or we just don’t get things done as “perfectly” as we did before- we are getting by and I am grateful for that. What are some of your tips to stay focused? Especially now. I believe that we should transmute any hardship into an opportunity for growth. Is this a wake up call to get healthy? Is it an opportunity to innovate your business? Is it a time to get closer with family? Or, maybe it’s a message to slow down and streamline? Look to bring a meaning to this and in that you will find focus because there is a purpose. Do you prefer to workout in the morning or evening? I workout whenever I have a moment. And there is no right or wrong time. The most important thing is fitting it in and if you have the luxury of choosing when that might be, then listen to your body. If you have more energy in the morning, do it then. If exercise at night keeps you up, make sure to fit it in earlier in the day. How often do you exercise, and what’s your workout of choice? I workout four to five times a week for about 30 minutes straight. Sometimes a little longer. I mix everything up. I hike, kickbox, ride my road bike, do HIIT training, calisthenics and yoga. Keeping variety in your regimen keeps the body constantly progressing and it helps to keep you from getting bored. How do you motivate yourself (and your clients!) to workout? It’s all about your why. Why do you want to be motivated in the first place? Think of the detailed ways your quality of life will improve. Keep some very specific goals in mind that you are passionate about. Is it wearing a two-piece instead of a one-piece? Feeling more comfortable naked? Walking your daughter down the aisle? Or maybe getting ready for your own wedding? It doesn’t matter how profound or superficial your reason for getting fit is, as long as it matters to you. For me personally—it’s my livelihood. So, I have a built-in motivation to keep it together. Plus, I want to be a role model for my kids. And, personally, I want to feel good in my skin. Strong. Healthy. Powerful. Fitness makes me feel that way. If you had to name your healthy diet, what would you call it? The common sense diet. Eat a variety of foods in their most whole, unprocessed form. Don’t eat things that aren’t food like fake fats, fake colors, fake flavors and sweeteners, pesticides, antibiotics, and hormones. Don’t overeat. Common sense. Has it been hard to stay on track with your nutrition while in quarantine? No, because I am motivated to take this time and take on fitness challenges I’ve never achieved, like becoming proficient at jump rope or performing a 10-second handstand. And my diet is the same always. It’s not too strict to stick to. What’s your go-to breakfast? I mix it up, but lately I’ve been really into understanding more about the role our microbiome plays in our overall health. So, I’ve been having organic Greek yogurt with banana, berries, pecans, and walnuts. This gives me the probiotics and prebiotics, all three macros, and a host of micronutrients and antioxidants. Your go-to workday lunch? A salad with protein, like a grilled salmon salad. What’s the one food you always have in your fridge? Lucky Jack organic nitro cold brew coffee. Is that a food? Your favorite food indulgence? Wine! Other than water, what do you sip regularly? Tea and coffee, but organic only. What causes you stress? Work is hugely stressful as it is, nevermind during a pandemic! Practicing my self-care routine helps immensely. I get my sleep, meditate, and take some time to do things I love like surfing and horseback riding. I also play with my kids and see the friends that are in my quarantine circle. How do you express and spread love? This comes down to common sense kindness. Remember that book All I Really Need to Know I Learned In Kindergarten? Use your manners. Say hello. Wave. Practice small acts of kindness that don’t put you out, but go a long way for another person, like allowing them to merge in traffic. Don’t hurt people to get ahead. Try to put

5 Expert Tips to Manage Uncertainty During a Seriously Difficult Time

Remember when you used to have some idea of what your next few months would look like? Maybe you had a daily workout-work-home schedule that varied a little day-to-day but was mostly pretty consistent? Maybe you were looking forward to big things you had planned months or years in the future (vacations! weddings!) and also had financial and career goals that you felt like you could accurately chart over the next five years? And now, since the COVID-19 pandemic started, it’s become clear that the only thing any of us can be certain of is that we’re all going to be living with a lot of uncertainty for quite a while. We don’t know when cases will start to really decline, and when it seems like things are getting better, they get worse. We don’t know when a vaccine will be ready. Many people have been laid off and don’t know when—or even if—they’ll get their jobs back. Parents don’t know if their kids will be going back to school. Even the disease itself is unpredictable, which can make the fear of it even worse. And studies show that while more research is needed, the stress of uncertainty is associated with negative mental health outcomes. The good news is: While the amount of uncertainty we all have to deal with at the same time is new, the problem itself is embedded in the human condition. (Let’s be honest: We can’t ever really predict what’s going to happen minute to minute.) So, many psychologists and meditation and mindfulness experts have been thinking about the question of how to manage it for a very long time. To help you muddle through this stressful time, we pulled together some of their best advice on living with and managing uncertainty. And here’s something to look forward to: many experts believe that learning to do so will help you build resilience for a happier life long-term, no matter what in the world is happening. 5 Mindfulness Tips to Manage Uncertainty 1. “Say hello” to suffering Both COVID-19 and the movement for racial justice require constant interaction with suffering—whether you’re the one affected or are watching it all play out on CNN. And the uncertainty of when the suffering will ease or end is difficult to handle. Thich Nhat Hanh is one of the most legendary Buddhist monks and global spiritual teachers. In his book, No Mud, No Lotus, he says that while the urge to ignore or distract ourselves from suffering is strong (i.e. swap CNN for Netflix?), doing so will only make it worse. Happiness is not about avoiding suffering, he says, it’s learning “the art of suffering well,” and that means facing it without letting it consume you. “The first step in the art of transforming suffering is to come home to our suffering and recognize it,” he writes. Mindfulness practices can help you do that. When you’re focused on building awareness of the present moment, you can recognize suffering, “tenderly embrace” it, and then transform it. That could be as simple as stopping to recognize tension or pain in your body, where you’ve been holding onto suffering and uncertainty. 2. Embrace the beauty of imperfection Wabi-sabi is an ancient Japanese design aesthetic and spiritual philosophy centered around imperfection and impermanence; it embraces characteristics and lessons found in nature, like roughness, simplicity, and the fact that “nothing lasts, nothing is finished, and nothing is perfect.” In Mike Sturm’s new book, The Wabi-Sabi Way, he presents those principles as an antidote to the anxiety of modern life. “Living wabi-sabi means becoming okay with things. It’s about trusting that however life may unfold, you can live in harmony with it. You don’t have to micromanage it,” he writes. “What’s more, you have the inner and outer resources for the moment at hand.” Finding that sense of “okayness” is about releasing expectations and a desire to control things and focusing on how things are, not how you wish they were. (That sounds almost impossible to do during this time, we know!) One practice Sturm recommends is called “earthing,” which is basically meditating outside and is perfect for the era of social distancing, as long as you have access to a tiny square of green space. Sit in a place where your bare feet and legs can be in contact with the grass and alternate between focusing on your breathing and the points of contact between your body and the earth. Take the time to recognize sensations like the sun or a breeze on your shoulders and the sounds and smells around you. The idea is to cultivate contentment in the present moment. In the end, Sturm writes, “We hold tight and yearn for certainty about the future, but the best we can hope for is merely to contribute rather than to control.” 3. Ask yourself: What matters most? So many aspects of regular life have been disrupted with no return to normalcy in sight. And it can be hard not to feel consumed by the uncertainty of all kinds of things—from the super serious to the mundane. What if you get sick? When will you get to travel again? When will you be able to save money again? How long until you can get back to your favorite workout class? In 10% Happier, Nightline anchor Dan Harris tells the story of his journey from having an on-air panic attack to discovering meditation as a tool for living just a little bit happier. At the end of the book, he explains how one of his guides suggested he ask himself, in difficult moments “What matters most?” At first he thought it sounded too generic to be useful, but he came to think of it as a helpful gut-check. Use it when caught up in worries about things that maybe don’t deserve the attention your brain decides to give them. “When worrying about the future, I learned to ask myself: What do I really want?” Harris says.

Is the News Making You Feel Unmotivated?

Ask Keri: The news cycle has me feeling really low and unmotivated. What are some ways to stay focused on my health and wellness? Keri Says: Most of us have been spending more time at home lately than we’re used to, and as a result, we’re watching and reading the news more frequently – a news cycle which is flooded with stories about the pandemic. Yes, many of these stories are uplifting, and there’s no shortage of inspirational talk on social media about utilizing this time to try new things. “Read a new book,” they say. “Start a side hustle,” or “Pick up a new hobby or two.” Sure, that all sounds wonderful, but, if all you feel like doing is throwing on your sweats and binging on Netflix, I get it and I don’t blame you. With constant reminders that our world is anything but “normal” right now, we’re all in the middle of an emotional roller coaster, and most of us could use a little extra motivation during these strange times. With the entire world in a state of uncertainty, you may not always feel like focusing on health and wellness all the time. Or, at all. And it’s absolutely okay to feel that way. Just don’t STAY there. RELATED: Why Cultivating Self-Worth Leads to Healthier Choices (and How to Do It) Prioritizing your wellbeing is more important right now than ever, and may be the very thing that can help you out of your funk. So, while it’s okay to give yourself a break now and then, it’s important not to lose sight of your health and wellness goals for too long. When the world throws challenges at us, it’s easy to lose focus on what matters most. I challenge you not to give up, and hang in there. Here are some of the tricks I use to stay motivated and make healthy habits last. 1. Write Down Your Goals. It’s time to put some pen to paper and get clear on your health and wellness goals. Writing down realistic goals, along with why you want to achieve them in the first place is the first step in making any healthy habits last. You know you want to eat healthier, but what’s the deeper reason? Maybe you want to have more energy, set a positive example for your kids, or feel happier. Whatever your reasons are, writing them down ensures you won’t forget why you started in the first place. When you feel unmotivated (because we all do, sometimes) coming back to your “why” will help you stick to your goals no matter what obstacles are thrown in your way. But, just writing down general goals isn’t enough. They have to be specific and realistic goals that you can actually measure. Exercising more is a great general goal to aim for, but how will you know when you’ve achieved it? What does “exercising more” mean to you? . Instead of just aiming to exercise more, you should set a more specific goal, such as walking for 30 minutes, four days a week. Once you achieve this goal and build confidence, you can increase your goal to walking for 45 minutes, four days a week, for example, and so on. 2. Make an Upbeat Playlist. There’s nothing like hearing your favorite song to instantly change your mood. If you’re feeling down or discouraged by the current events, play some music to lift your spirits and shift your mindset. Research shows that music can boost mood and even make exercise more enjoyable. So, find some pump-up jams for your workouts, calming melodies for when you need to unplug, and happy tunes to inspire some dancing in the kitchen to make meal prepping a little more fun. A little music makes everything better, so don’t neglect to add some to your day. 3. Find a Buddy or Group. Yes, we might be social distancing right now, but that doesn’t mean you can’t find support or a community of like-minded people to keep you accountable and inspired. If you’re living with your partner, roommate, or family, you can get them involved by trying new recipes together, going on walks, or unplugging together by playing some games. On your own? You can also find virtual communities for everything from fitness to meditation, thanks to countless online classes and apps. You’ll be less likely to bail if a friend is expecting to see you for that live online yoga class. Plus, seeing others achieve their goals will keep you inspired and determined to reach yours. 4. Put it On the Calendar. Feeling a little out-of-sorts these days? You’re not alone. The coronavirus has undoubtedly changed our routines and daily schedules, which means scheduling health and wellness into your day may be more important than ever. When you make something part of your schedule and write it on the calendar, you’re less likely to forget about it, and you have one less excuse for not doing it. You can also try setting reminders on your phone for wellness breaks throughout the day, such as standing up and moving, drinking water, meal prepping, getting outside, or relaxing with a book. While these may feel like small things, they can make all the difference in your day, so don’t forget to make time for them. 5. Get Organized and Declutter. A little Marie Kondo-ing might just be the refresher you need to feel less stressed and shift your focus to health and wellness. Our living spaces can have a powerful impact on our mood, so decluttering and rearranging your space to promote peace and wellness will set you up for success. Consider finding a spot such as your bedroom, a corner in your living room, or even the bathtub, that can be your place for some Zen and restoration. Stock up on nutritious foods and hide the sugary treats. Consider getting a jogging stroller to take your kids with you on a run, and/or