Park City Wellness Fall 2020 Newsletter
FALL NEWSLETTER
Fall always brings a feeling of excitement for me! Living in the mountains is spectacular. In the mornings we are greeted by crisp autumn air and as the weeks pass the leaves change to all sorts of wonderful colors. It’s the unofficial start of the holiday season and we start thinking ahead to celebrations and time together with family. Yet, somehow we all know this year is…different. Health concerns, travel restrictions, mask mandates, social distancing….we are speaking a whole new language here. My hope is that some of the content in this newsletter will help you navigate this new ‘season’ of our lives while still maintaining a sense of peace, wellness and hope. In this newsletter you’ll find resources on staying healthy during flu season and the continuing COVID19 pandemic, a fun fall recipe, some mental health tips to reduce stress this Fall, a radio broadcast I did with the local Park City NPR station and a bit more information for good measure!
As always, sending wishes of health, joy and love to you and your loved ones.
Blessings,
Jen
‘The Mountain Life’ Radio Interview
I recently had the opportunity to sit down with Lynn Ware Peek and Pete Stoughton, the hosts of The Mountain Life Radio Show on the local NPR station here in Park City. We had a chat about how COVID19 has affected the pursuit of health and what that means for the future of nutrition, fitness and wellness. The link below will take you to my journal where I’ve linked the show. Enjoy!
Park City Wellness Partners with Ora Pai Fitness
Early in 2020 when international travel was not restricted, I had the chance to travel to New Zealand where I met Chuck and Bianca of Wanaka Multisport. Sometimes things just click, and with Chuck and Bianca (and little Esther) we knew we had a special synergy between us. Fast forward to mid-pandemic times and this wonderful couple has taken their fitness business virtual. Ora Pai Fitness combines the ease of virtual training with the expertise of two former professional athletes who absolutely love to help people get healthy. And now I’ve partnered with them to bring you Ora Pai Nutrition Powered by Jen. You can learn more at the link below and new clients to Ora Pai Fitness get 30% off any of my nutrition services. Win-win!
Immunity, Health and COVID19
We are entering into an interesting time of year: flu season! And we also happen to be in the midst of a pandemic. So there’s that…
Below I’ve outlined some tips on boosting your immune health this flu season to ensure you and your family stay safe, healthy and energized.
It’s all in the details!
When it comes to immunity, the seemingly little things matter. Although, when we think about it, these habits should be the ‘big’ things! Sleep, nutrition and regular exercise…nail the basics and you are setting yourself up with a strong immune system. Getting 7-8 hours of sleep a night should be the norm. Eating regularly-spaced, wholesome meals and snacks and avoiding processed, packaged foods will help those white blood cells (think immune boosting cells) thrive! And exercise will promote a balanced endocrine system so your hormones are working in synergy to help combat stress, inflammation and the general wear and tear that cells undergo as they age.
Stress matters
You’ll probably hear me talk a lot about stress, whether in this newsletter, in previous ones or in future newsletters. That is because stress is a massive contributor to poor health. Stress can be mental/emotional, physical or environmental. Finding ways to manage and moderate stress is critical to good health and immunity. For some this means talk therapy (which, honestly, I recommend for most everyone!). For others this means scheduling regular bouts of self care and/or exercise to reduce stress and for most it means taking a good hard look at life habits and identifying ways to reduce stress on the body and mind (for instance, quitting smoking, drinking more water or turning off the phone after a certain time at night to avoid over-stimulation and promote good sleep).
In summary, sleep, nutrition, exercise and stress-reducing strategies work synergistically to boost immunity and increase wellness, longevity and vitality. A qualified professional can help you get started on the right path but it’s always YOU who needs to take that first step of asking for help. It will always be worth it!
What’s New at Park City Wellness?
Did you miss the big announcement? Ok, maybe it wasn’t the arrival of the next royal baby or the latest couple split in Hollywood, but it was big news around here at Park City Wellness. Jen is transitioning to professional cycling and mountain biking! Triathlon…pssh! That’s so 2010!
All kidding aside, this pivot is a big one for the team. Jen is on a mission to empower women on bikes. Let’s see more women riding, kicking ass and feeling confident! You can read more about Jen’s journey and mission by clicking the button below. We look forward to having you follow along as she empowers women one pedal stroke at a time!
Get out there and ride, friends!
FALL RECIPE- PUMPKIN PASTA SAUCE
Pumpkin pasta sauce? Don’t diss it until you try it! This vegan pumpkin sauce is creamy, tasty and nutritious! What’s not to love? Serve it over regular pasta, lentil or gluten free pasta (such as Banza) or zoodles (spiralized noodles made from yellow and green squash). Either way, it’s sure to please the palate this Fall!
Ingredients:
1.5 cups low sodium vegetable broth
2 cups pumpkin puree
1/2 tsp sage
1/2 tsp garlic powder
1 tsp chili powder
1/2 tsp sea salt
1/4 tsp cayenne
1/4 tsp ginger
1/2 cup soy milk or milk of choice
1 lb pasta of choice (see recommendations above)
Instructions:
1) In a medium sauce pan, add your vegetable broth, pumpkin puree and all the seasonings, and simmer over medium low heat for about 5-6 minutes. Then turn off the heat and stir in your milk. Set aside and keep covered.
2) Meanwhile, bring a large pot of generously salted water to boil, and cook your pasta according to package directions. Drain and return to the pot. Then pour the sauce over the pasta and mix immediately so the pasta doesn't stick together. You may reserve some of the sauce to garnish each plate, or you can mix it all in, your choice.
3) Serve garnished with chili flakes and parmesan cheese (regular or vegan) if desired.
Recipe Courtesy of This Healthy Kitchen
Mental Health Corner: Stress, Hormones and Longevity
You see?! There it is again! That word: stress. I want to talk about. We should really talk about it.
Why does stress matter when it comes to hormones? Simply put, the main hormone produced when we are stressed out is called cortisol. Cortisol is made up of the same building blocks as many of our other hormones, including sex hormones, blood sugar regulating hormones, thyroid hormones, and even hormones that help regulate sleep. Thus, more stress equals more cortisol equals less building blocks used to build and maintain a balance of hormones in our body that affect our health.
When we speak about longevity, essentially this comes down to how quickly or slowly our cells degrade. If we can prolong the degradation of our cells we prolong our lives! Identifying areas of stress in our lives, whether physical (such as not enough exercise or smoking) or mental (too many commitments, not enough time!) we can slowly work to identify new habits and lifestyle changes that can help reduce stress.
Depression, anxiety and other mental health conditions are also a manifestation of stress and have more to do with the nuerotrasnmitter and nuerochemical imbalances that result. Stress is more often than not the trigger for depression, anxiety, and other mood imbalances. In the area of mental health, I highly recommend seeking professional help first. Over time you may be better able to handle the stress or use the tools and resources given to you by a mental health professional to manage it on your own.
We should all take the time to get introspective and identify where our lives need improvement. It will benefit you immensely, as well as your loved ones.
Here’s to health, longevity and vitality!
