Healthy Bites - Mindful Conversations with Will and Colleen

The Mediterranean Diet has gained a lot of attention for its benefits to heart health and longevity. In this episode, Will and Colleen once again join Dr. Ruben Halperin, MD to discuss principles and applications of the Mediterranean Diet.

Topics include:

- The social and cultural dimensions of the Mediterranean Diet

- The critical role of dietary fiber

- The importance of a flexible and moderate approach

- Resources for Mediterranean Diet recipes

This episode of Healthy Bites delves into the intriguing world of intermittent fasting. Colleen, Will, and Dr. Ruben Halperin explore various aspects of intermittent fasting, including its underlying science, benefits, and practical applications. The conversation sheds light on the metabolic and physiological impacts of fasting, contrasting various fasting methods and highlighting their potential health benefits.

Key topics discussed:

1. Variations of intermittent fasting, including daily time-restricted eating and the 5:2 diet
2. Impacts on metabolism, insulin levels, weight management, and overall health
3. Roles of ketosis and autophagy, including their benefits for cellular health and disease prevention
4. Considerations for women and special populations

Ready to sharpen your mental edge? Dive into part two of our enlightening series on motivation, focus, and drive. In this episode, Will, Colleen, and Dr. Ruben Halperin discuss practical ways to train these important elements of human performance. Learn how challenging mental tasks can prime your brain for success, and why a digital detox may be the breakthrough you need. We'll also discuss the transformative powers of mindfulness, meditation, and effective goal setting.

Ever wonder how some people seem hardwired for high motivation, while others struggle to stay focused? Join us for the first of a two-part series on the science of motivation, focus, anddrive. Will and Colleen sit down with Dr. Ruben Halperin, MD to explore the often overlooked physiological factors which shape our mental states. Learn about the role of dopamine as well as some actionable diet, exercise, and sleep interventions to supercharge your motivation.

Type 2 diabetes affects millions of people worldwide. In this episode, Will and Colleen talk with Dr. Ruben Halperin, MD who shares his extensive knowledge about this pervasive condition.

Topics include:

+Defining prediabetes and diabetes accurately

+The latest generation of diabetes medications

+The effects of artificial sweeteners, stress, sleep and suburbanization

+Lifestyle habits for diabetes prevention

+The role of technology in managing and preventing diabetes

The Wellness culture movement can have a dark side, as proponents often endorse the idea that certain health conditions are less than and in need of a cure in order to be accepted by society. We live in a society that is obsessed with the idea of wholeness, perfection and getting into a body that walks around “normal” and well, but what if this standard is actually unattainable and cultivating more harm than good? Today’s discussion is about the dangerous side of wellness culture, and how we can move toward a more inclusive and expansive version of wellness.

Superfoods are considered to be nutrient powerhouses that provide large quantities of antioxidants, vitamins and minerals. Mesonutrients are the active compounds found inside superfoods such as tomatoes, blueberries, green tea and saffron - to name a few - that provide the rich antioxidants our bodies need to function properly. In this episode, Colleen explores the health benefits of five mesonutrients and their role in protecting our DNA, fighting free radical damage and reducing our overall disease risk.

In this episode, Will and Colleen talk mental and emotional health with Cathlyn Fraguela Rios from the Providence Behavioral Health Concierge. Cathlyn discusses what it means to have balanced mental health, how to manage our mental health, the importance of trauma informed care, and when it might be time to see a specialist. The Providence Behavioral Health Concierge is a unique service available to Providence Health Plan members which offers access to behavioral health counseling and care navigation.

In this episode of Healthy Bites, Health Coach Will Bruce talks with Jennifer Lundman from FIT Foundations about the importance of family systems in promoting healthy habits, as well as some activities and tools for promoting family health and wellness.

Key topics in this episode include:

+ Individual wellness is not an individual undertaking

+ The power in setting shared family goals

+ The Wellness Wheel and twelve dimensions of health

Sticking with an exercise routine is hard. Amid the myriad challenges and demands of life, experiencing a lapse in our exercise routine is considered normal and even inevitable. In this episode, Will interviews Orangetheory Fitness head coach Craig Halaas on the best ways to recover from such a lapse, as well as how to keep exercise on track during a transition back to working at the office.

Key topics of this episode include:

• Finding motivation – what’s your “why"?
• Creating conditions for success
• Building a progressive and sustainable program
• Allowing time for rest & recovery

Consider this: consuming excess sugar is not self-sabotage, nor is it inherently bad. Addiction is vastly misunderstood and at its core is simply a person’s attempt to cope and regulate their nervous system; to feel calm, safe or secure. In this episode of Health Bites, Colleen discusses the hidden truths behind sugar addiction. Topics include:

+ Factors that contribute to a sugar addiction

+ How sugar impacts the brain, nervous system and gut 

+ Practical tips to improve your relationship with sugar

+ Strategies to break sugar addition

While the pursuit of happiness is a timeless theme, it is of special relevance today as our collective wellbeing is tested by a global pandemic. Although we found new ways to work, learn and socialize, a year of stress and uncertainty has no doubt taken a toll on our mental health. In this episode, health coach Will reflects on the contemporary psychology of happiness and shares some popular ways to boost happiness in an era of reduced social activity, mixed work and family domains, and way too much screen time. 

Some themes of the discussion include:

• When the pursuit of happiness backfires
• You have problems, and that’s a good thing
• The need for better leisure time
• Cultivate optimism, but also a little defensive pessimism

Your diet and exercise habits are important to maintaining good heart health but they don't tell the whole story. In this episode Will and Colleen meet with Dr. Jamie Beckerman, cardiologist for the Providence Heart Institute and founding coach of the Heart to Start program, who shares his personal experiences, advice, and encouragement to help you live your healthiest life.

Some themes of the discussion include:

> Finding your personal motivation

> The importance of social support

> The power of habit

> Down-to-earth tips to move more and eat better

Getting enough sleep is invaluable to your total health and wellbeing.  Even if you're getting the recommended 7-9 hours of sleep per day, your sleep quality can be disrupted by various factors, and can affect your mood and energy during the day.   This podcast will discuss:

+ What sleep does for the body

+ Why we get sleepy

+ Factors of poor quality sleep

+ How to improve sleep quality

Having a consistent exercise routine can be challenging with gym closures, inclement weather, and busy schedules. Learn how to build a successful home exercise space and routine. In this podcast Will and Colleen discuss:

+ Principles of exercise 

+ Creating a successful home exercise environment  

+ Staying motivated

+ Tips on exercise equipment and resources

From vegan to flexitarian, there are many types of plant-based diets. In this podcast Will and Colleen discuss:

+ Plant-based nutrition basics

+ Benefits of plant-based nutrition

+ Nutritional considerations with plant-based nutrition

Do you struggle to find the time for self-care? Or maybe you find self-care to feel selfish? In this podcast Will and Colleen discuss:

+ Barriers to self-care

+ Effective self-care and mindfulness practices

+ Building resilience and improving self-care

Explore some modern social trends and movements regarding diet and how your current eating patterns may be influenced by them. In this podcast Will and Colleen discuss:

+ Diet culture

+ Body positivity movement

+ Intuitive eating

+ Self-efficiency strategies

Thinking about making some changes? Maybe you have decided that it is time for you to do something different, but you are not sure where to begin? In this podcast Will and Colleen discuss:

+ Creating a wellness vision to enhance motivation

+ Overcoming ambivalence

+ Setting effective goals