July, 2020 Health newsletter

Let’s talk about caring for others, the future of Covid-19, do masks really work, the Mediterranean Diet simplified, and dynamic vs static stretching:

Caring for others:

So today marks the end of the first half of 2020, possibly the most bizarre period of time any of us have ever lived through.  I have either witnessed or read about all the different reactions people have exhibited, and not all of them have been pretty.  For me, I have been practicing compassion, understanding, patience, grace, tactfulness and diplomacy, guided in part by two inspirational quotes.

The first quote is “Everything is in its divine right order, even our challenges.”  If you happen to believe in God, then you will know that he is in charge.  Even though the world appears to be falling apart, it’s not my business to worry about it.  God’s in charge.  So while I might think “globally”, I’m going to act “locally” and do my best to make a difference in the lives around me.

Which leads me to the second quote, from Plato: “Be kind, for everyone you meet is fighting a hard battle.”  Since it is my business, and nature, to be caring, this hasn’t been much of a stretch.  However, we often encounter crass, rude, unreasonable people who try our patience or idiots stuck in warped realities that totally contradict what is actually happening in the world, and I find that occasionally I have to practice compassion or diplomacy or grace when I really don’t want to.  How am I going to make a difference in someone’s life if I act unreasonably or rudely back at them?

So, I’m practicing kindness and working on caring for all those around me.  This includes kind words to the cashiers and other service people I encounter; being helpful to those who are quarantined and can’t/won’t go out of their house by picking up groceries for them; and most of all, showing love and grace to all those whom I love and like.  It’s good practice.  BG

 

A great article explaining the future of the Covid-19 pandemic:

https://experiencelife.com/article/whats-the-future-of-the-covid-19-pandemic/?et_cid=14536248&et_rid=42766237&et_attr1=

Masks do help:

https://www.npr.org/sections/health-shots/2020/06/21/880832213/yes-wearing-masks-helps-heres-why?utm_source=pocket-newtab

 

NUTRITION 

A Quick start to a Mediterranean Diet

Published: July, 2013

This is my update to this Harvard Health Letter

Easy ways to begin eating for optimal heart and brain health.

There is now the strongest research to date backing up the Mediterranean diet as a way to prevent vascular disease. The diet includes generous quantities of olive oil, fruits, vegetables, nuts, and fish; limited portions of red meats or processed meats; and moderate amounts of cheese and wine. So how can you make the switch? “It’s often not realistic to make the changes overnight, but you can start with small steps,” says Stacey Nelson, a dietitian from Harvard-affiliated Massachusetts General Hospital. She suggests jump-starting your effort with these top five tips:

  1. Saute food in canola, sesame or coconut oil, not butter. Use olive oil in salads.
  2. Eat more fruits and vegetables by having them as a snack, or adding them to other recipes.
  3. Choose whole grains instead of refined breads and pastas.
  4. Substitute fish for red meat at least twice per week.
  5. Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk, or eliminate dairy altogether and use Almond or Rice beverage instead.

Try these quick changes to get on the Mediterranean diet today

Instead of this:

Try this Mediterranean diet option:

Crackers, chips, pretzels and ranch dip

Celery, carrots, or pepper strips and salsa or hummus

White rice with stir-fried meat

Quinoa or barley or wild rice with stir-fried vegetables

Sandwiches with white bread or rolls

Sandwich fillings in corn tortillas or lettuce wrap

Hamburgers

Salmon, lamb or turkey burgers

Full-fat ice cream

Pudding made with skim or 1% milk or dairy-free sorbets

EXERCISE (my latest video)

Dynamic vs Static stretching: https://www.youtube.com/watch?v=nQ-0on4myeI 

HUMOR

Me: (sobbing my heart out, eyes swollen, nose red)  I’m not going to see you anymore… I am not going to let you hurt me like this again.

Trainer: It was a sit up.  You did one sit up. 

 

THOUGHT FOR THE MONTH

“Fear creates action, inspiration produces change.” David Meltzer

 

VIRTUAL STRETCHING CLASS

I am still teaching my Flex Appeal stretching class every Monday from 12:30 to 1:30.  Cost is $24 per month or $6 per class.

You may pay for the class via VenMo – @Benjamin-Griffes-1; via PayPal – stretching4life@aol.com or Benjamin Griffes; by check, sent to Dr. Ben Griffes, 18399 Ventura Blvd, Suite 241, Tarzana, CA 91356.

Once I receive your payment, I will send you the link to the class.

Any questions, email me or call/text me at 805.358.8572

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