Stay Calm. Stay Healthy. Stay Safe.

I am not sure any of us could have predicted a month ago that we would be operating under a “Shelter in Place” ordinance today. If you are not in the San Francisco Bay Area, it may be just a matter of days before your area will be placed on the same. If there ever was a time to come together for the sake of humanity, this is it.  Even if you feel heathy and are not worried about getting the virus, remember, it spreads rapidly and  we all need to work together to flatten the curve, keep the vulnerable safe, and return to our “normal” routine as soon as possible. At this point, we may all have a new normal awaiting us, but in the meantime, let’s try to keep some structure in our lives to help maintain our sanity and keep healthy.

Here’s what we can do to stay calm, healthy, and safe:

1. Try to EXERCISE DAILY, even if that means going for a quick walk. Exercise is vital to your body’s immune system and cellular health, not to mention your sanity and brain health!

2. TAKE SOME LONG DEEP BREATHS REGULARLY. I don’t know about you, but the daily uncertainty of what is happening has spiked my anxiety, not to mention the specific worries about family members, the economy, whether or not we will have toilet paper (OK, had to throw in some humor)! My favorite breathing exercises are “box breathing” which the Navy Seals use – breathe in for a count of 4 seconds, hold for 4 seconds, exhale for 4 seconds, then rest for 4 seconds before starting over. The other is the 4, 7, 8. The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety and/or help people get to sleep. 

3. CUT THE SUGAR! This is not the time to binge on your favorite sugary foods! Sugar causes inflammation in the body and may reduce your immune function, impairing your white blood cells’ ability to do their job. Remember, alcohol is sugar too, so go easy on the sauce as well.

4. MAKE NUTRIENT DENSE FOODS YOUR TOP CHOICE. Once again, this is not the time to binge eat all the comfort food you can even if it sounds so, well, comforting. It will not help you stay healthy. Stock up on produce, whole grains, nuts, seeds, olives, nut butters, etc. 

5. STAY CONNECTED. Make sure you are set up on FaceTime, Zoom, Whats App, whatever you need to stay in close contact with your friends and relatives. Isolation is lonely and can be very depressing. Let’s hang together!

6. SLEEP. I believe this is the most exciting thing my teens are looking forward to. More sleep! Sleep is essential to immune function, so this is not the time to skimp on sleep.

7. STAY HYDRATED. Keep drinking lots of water, herbal teas, and lemon/fresh fruit water.

How You Can Keep Working Out with StellaFit

1. I will work with all private clients to come up with a plan for meeting outside or via Zoom.

2. Watch for Rise and Mobilize to start this week on Instagram TV. Please follow Rise and Mobilize on Instagram to receive the videos.

3. Watch for Zoom group workouts to launch next week. I will send out sign up information and times later this week.

4. Stellafit.com does have some workouts for you to do at home. Check out the website as I may add more.

5. Set up a 30 or 45-minute coaching session with me to help keep yourself or your family fit and sane, all coaching will be done via Zoom.

StellaFit is at the University Club of Palo Alto on October 2nd to talk about her “5 Tenets of Health” and how sustainable habit change can positively impact health and longevity. If you are looking for someone to come to your workplace, club, or to talk with your students or sports team, please contact Stella at stellabergan@comcast.net.

StellaFit’s Monthly Tips

Did you know that a few small changes to your daily routine can have a positive impact on your overall health and wellbeing and just might help you optimize your health so that you can elevate your life?

We are just at the tip of the iceberg studying the gut microbiome and immunity, the gut microbiome and inflammatory disease, the gut microbiome and how it intersects with neuroscience. It is fascinating to say the least. What we know right now is enough to say that we should all be eating more plants, fiber, and fermented foods! I encourage you to take a look at your daily habits and pick one thing you can change this week to improve the biodiversity of your gut microbiome.

1. Pick one or two different fruits and/or vegetables to add to your diet this week.
2. Drink 1-2 Tbsp of organic, raw, unfiltered apple cider vinegar each day mixed in water, a green smoothie, or possibly fresh-squeezed orange juice (if you cannot tolerate the vinegar, you can always purchase the capsule version).
3. Increase your intake of onions, garlic, and leeks.
4. Add at least one source of fermented foods to your weekly diet such as kefir, sauerkraut, or kimchi.
5. Spend more time outdoors.

In my latest podcast, I give you a system for helping you decide where to start. Improving your health involves more than just a healthy diet and exercise plan, it includes getting enough sleep, managing stress, and working on maintaining healthy connections. Here’s to taking the first steps for making sustainable changes to your habits! Just remember, strive for a little improvement each week.

Where do I Start?

Download the Worksheet and listen to the podcast to get started.

Clients ask me all the time about current health trends such as the Paleo diet, what I think about a plant-based (vegan) lifestyle, Keto, have I tried intermittent fasting, etc.

In my latest podcast, I try to break down the latest trends for you and help you make sense of them. Plus, I offer a little advice for building sustainable healthy habits.

Have you subscribed to the StellaFit Podcast yet? If not, you are missing out on the latest tips to help you live your best life in 2019! Sometimes it is the small changes over time that give you the most sustainable results!