 Why Finishing the Year Strong Matters
December is a time of reflection, celebration, and preparation for the new year. While it’s easy to let wellness goals slide during the holidays, prioritizing your health and well-being can set the tone for a successful and fulfilling 2025. In this article, we’ll explore practical and meaningful ways to end the year feeling your best—mentally, physically, and emotionally 1. Prioritize Your Mental Well-Being
2. Manage Stress During the Holidays
3. Stay Active and Energized
4. Rethink Gift-Giving: The Power of Presence Over Presents
5. Keep Healthy Eating on Track
6. Reflect and Set Intentions for the New Year
7. Engage With Your Local Community
Engaging with local events is a wonderful way to enhance your well-being during the holiday season. Redondo Beach and the surrounding Beach Cities offer a variety of activities that promote community connection and personal wellness. Here are some upcoming events to consider:
Participating in these events can enrich your holiday experience and contribute to your overall wellness by fostering community connections and providing enjoyable activities. For a comprehensive list of local events, visit the Redondo Beach community event calendar. Remember, engaging with your community and taking time for enjoyable activities are vital components of self-care during the holiday season. Your Health Is Your Greatest Asset The holiday season can be a whirlwind but prioritizing your well-being and focusing on what truly matters is the ultimate gift to yourself and others. By focusing on small, meaningful actions, you can end the year strong and step into 2025 with a sense of accomplishment, vitality, and balance. What are your favorite end-of-year wellness tips? Share them in the comments below or tag us in your photos as you stay active and healthy in our beautiful Redondo Beach community! Batista Gremaud is the CEO and founder of Dr Fitness International LLC. An International Body Designer and corporate wellness expert, empowering individuals to achieve peak performance through her transformative fitness and wellness solutions. https://www.DrFitnessUSA.com – 310-424-9608
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 Loneliness isn’t just uncomfortable and unpleasant, it’s bad for our physical and mental health.
And loneliness has become so common — affecting at least half of all adults in the United States — that the U.S. Surgeon General considers it an urgent public health concern, worthy of a government advisory issued in May 2023. “Loneliness is far more than just a bad feeling,” Surgeon General Dr. Vivek H. Murthy writes. “It harms both individual and societal health. It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety and premature death.” Loneliness already feels bad, so you don’t need to make yourself feel worse for being lonely. The irony is that you’re not alone in your loneliness — according to a 2019 survey of 10,000 U.S. adults, about 60% of people in the U.S. report feeling lonely on a regular basis. So, what is loneliness exactly, why is it so harmful, and what can we do about it? What is loneliness? Loneliness isn’t about being alone. We can live with others or be surrounded by people and still be lonely. That’s because loneliness is a subjective, internal feeling. “It’s the distressing experience that results from perceived isolation or unmet need between an individual’s preferred and actual experience,” Dr. Murthy writes in his advisory. Loneliness is that feeling that there’s no one who really knows us or understands what we’re going through; that if we were to disappear, nobody would really care. It’s different from social isolation, which is also a growing problem in the U.S. Social isolation is when we objectively have few social relationships or social interactions. It can result from changes in our circumstances, such as moving to a new city where we don’t know anyone, or leaving a job where all our socializing took place. According to studies, both loneliness and social isolation can increase the risk of premature death by 26% to 29%. Why are loneliness and social isolation so bad for us? Human beings evolved as a communal species. Our ancient ancestors were hunter-gatherers who lived in groups and relied on those communities for safety and survival. We are hard-wired for connection with other people and feel safest when we’re together. In hunter-gatherer times, separation from others was a serious source of stress, because an isolated human was unlikely to survive very long on their own. Loneliness and isolation still cause stress to the human system today. “As much as our circumstances are very different today than they were in our hunter-gatherer days, our brains and our nervous systems are still very similar to how they were back then,” Dr. Murthy said at a mental health conference at UCLA in May 2023. “That’s why we see such an impact of loneliness and disconnection on physical illness and mental illness. This is much more than just a bad feeling. Our social connections are something we need for our survival, for our well-being, and we need to treat them as such.” Social connection is essential to human well-being. The Harvard Study of Adult Development, one of the world’s longest studies of adult life, finds that satisfying relationships are key to happiness, health, and longevity. Meanwhile, lacking social connection can be as damaging to health as smoking 15 cigarettes a day. Loneliness is a risk factor for deaths from all causes, including deaths caused by disease. Citing dozens of studies, the Surgeon General’s advisory warns that social isolation and loneliness can lead to higher risk of:
There are things you can do to reduce your loneliness and foster deeper social connections. Here are some ways you can reduce loneliness right now:
 The Power of Gratitude as We Head Toward the New Year
As we approach Thanksgiving and the season of setting New Year’s resolutions, it’s the perfect time to think about our health goals—but not just in the physical sense. The foundation of a fulfilled, happy life, and the power to manifest the future we desire, lies in a simple yet powerful practice: gratitude. Just like in fitness, where consistency is key to building strength, gratitude is a muscle that grows stronger with use. Building the Foundation for Happiness and Fitness with Gratitude Practicing gratitude daily can profoundly impact our mental, emotional, and physical well-being. Studies show that a grateful mindset reduces stress, enhances relationships, and even improves physical health. These benefits don’t just stop at making us feel good—they create a mindset primed for self-care and fitness. By embracing gratitude, we become more aware of our bodies, more present in our wellness journeys, and more intentional in creating habits that nourish us. Flexing Your Gratitude Muscle: The Key to Fitness Consciousness In fitness, progress takes time and effort, with muscles gradually adapting to resistance. Similarly, gratitude might not come naturally to everyone, but we can develop it with practice. If you find gratitude difficult to cultivate, think of it like going to the gym. Start small—daily moments of gratitude for something as simple as a sunny day, a good workout, or a warm meal. These consistent 'reps' of appreciation gradually strengthen our gratitude muscle, making it a habit that builds resilience and positivity. How Gratitude Enhances Fitness Awareness Gratitude deepens our awareness of our physical health and well-being. When we appreciate our bodies, we approach fitness with a mindset of care rather than obligation. Instead of punishing ourselves with exercise, we engage in activities that honor and celebrate what our bodies can do. Whether it's a gym session, a walk along the beach, or even a few minutes of stretching, gratitude can turn fitness into a joy-filled experience, enhancing our consciousness about wellness. Developing a Daily Gratitude Practice: Tips for Beginners Building a gratitude practice doesn’t have to be complicated. Here are a few tips to get started:
No Better Time Than Now: Embrace Gratitude and Fitness as a New Year's Resolution As we near Thanksgiving and the beginning of a new year, there’s no better time to start building your gratitude muscle. Whether you’re looking to transform your fitness, manifest new opportunities, or simply live a happier life, gratitude is the foundation that strengthens your goals. Just as with any fitness routine, remember that consistency is key—small acts of appreciation lead to big changes. Batista Gremaud is the CEO and founder of Dr Fitness International LLC. An International Body Designer and corporate wellness expert, empowering individuals to achieve peak performance through her transformative fitness and wellness solutions. https://www.DrFitnessUSA.com – 310-424-9608 A note from the Health and Wellness Committee and Larry Roberts, FirstLight Home Care of South Bay, on Mens Health Month. Happy Mens Health Month and Happy Father’s Day to all the fathers (June 18 th) . Young or old, everyone can use the information presented at https://minorityhealth.hhs.gov/mens-health/, as it identifies 6 ways we can all live healthier including “We will protect this heart”, ”Bro, you don't even have to lift”, ”Preventive Maintenance”, “Quitting Time”, “Hey man, you good” and “Be #VaccineReady”. For instance, “We will protect this heart” suggests we should eat more fruits and vegetables. Whether you refer to a ‘pyramid’ or a ‘plate’ it is suggested that at least half your plate be fruits and vegetables. Also be aware of how your food is prepared and try to reduce the bad fats during preparation and in the making of sauces and gravies. If you think a supplement will help, please check with your doctor and or nutritionist first. Fiber and vitamins help your whole health, so, lets “Eat to Live”. The second area addressed by the HHS is “Bro, you don’t even have to lift”. Young or old as soon as you get done reading this article Get Up! Move around a bit, even as little as 30 minutes of walking will help everything from digestion to balance and no lifting of weights are involved. Before you start a more in-depth workout program you may want to clear it with your doctor first. Be careful and go slow when starting and make sure you stretch before exercising, injuries can be more costly than one would think. “Bro, get your heart pumping”. “Preventive Maintenance” through regular visits to your doctor and dentist will help you identify small problems before they become big ones. Many issues concerning our health, if caught in time, can be cured, mitigated, or adapted to. A routine medical physical for all ages is recommended before activity or exercise are begun. This helps to set your base lines so that abnormal results can be identified, and treatment begun. With good health practices and preventive visits to the doctor and dentist you will have a complete “Preventive Maintenance” program in place. There is a time for all things under the sun, if you smoke, vape or put anything else in your lungs this is “Quitting Time”. Our lungs and heart work as a team to circulate the nutrients, oxygen and other gases to every part of our body. Just like we need to eat healthily for our heart we need to breathe clean for our lungs. So, if you don’t put anything beside air into your lungs, don’t start, if you smoke, vape or whatever its time to stop. Easier said than done? Set a “Quitting Time” date and stick to it. In addition, let those near you know for support and understanding. Getting support and understanding is what “Hey Man you Good” is all about. Sometimes it’s hard to show and discuss your feelings, founded or unfounded, even though it helps to let it out. We sometimes need to talk before we can discuss and set new goals. If someone you care about has been down for a period of time ask, “Hey Man you Good?” Help is available, just call 988 to be connected to the Suicide and Crises help line, 24/7. “Be Vaccination Ready” after the recent COVID 19 health emergency should be a no brainer you say? Getting vaccinated is an individual choice that most find in the long run is better than not being vaccinated and getting the disease. We ask that you be well educated, from multiple sources, on what the vaccine is for, side effects and weigh the cost to you and your fellow human beings on getting it or not. If not vaccinated from a particular disease try to stay away from areas of the world where it is prevalent. “Being Vaccination Ready” means being educated from multiple sources and when you decide to take the vaccine be comfortable in your decision. Young or old, everyone has choices when it comes to their health. It can start with healthy heart, lung and exercise habits, combined with preventative measures such as medical and /or, mental services and vaccinations when needed. Hey man what are you waiting for? The Health and Wellness committee and FirstLight Home Care of South Bay wish you a Great Mens Health Month and Happy Fathers Day! By : Larry RobertsFruits and vegetables provide a variety of nutrients, vitamins, minerals and fiber. According to new research, a diet filled with colorful fruits and vegetables can help fight off cancer and boost our mood. Whether we eat them as a snack, on a salad or in smoothie, it’s important to have five servings of fruit and vegetables per day. To help encourage eating more fresh fruit and vegetables, the Health and Wellness Committee is conducting a contest for an opportunity to win a gift card.
Submit your favorite recipe that incorporates either fresh fruits and/or fresh veggies. We will randomly select two winners each will be awarded a $25.00 gift card. Need some inspiration? Click here Blueberry Zucchini Muffins Recipe Video.mov. Send your recipe to [email protected] Deadline - June 29, winners be contacted June 30 The COVID-19 pandemic resulted in delays in screening for breast, cervical, colorectal, prostate, and lung cancers, which could lead to cancers that are undiagnosed, untreated, and present at advanced stages.
The American Cancer Society (ACS) has launched a Get Screened campaign with multiple new resources developed encouraging people to schedule regular cancer screening tests. This public screening campaign is one of six components of our effort to make sure people are getting their recommended cancer screening tests. Check out our public landing page www.cancer.org/getscreened. By Kathy Hoss, MBA, CHC
"Let food be thy medicine and medicine be thy food.” – Hippocrates (c. 460 BC – c. 375 BC) In the health and wellness world, we often refer to this phrase to emphasize the importance of food as medicine and nutrition to prevent or cure disease. Food is the #1 determinant of health and disease during your lifetime. Your relationship with food is fundamental to how you approach eating and enjoying food. Food is many things to different people and at different times. We eat food for many reasons and associate food with many life experiences. Food is for energy and sustainment, for fun and celebrations, for sharing with family & friends, for dealing with emotions, for taking us to the spices and delicacies around the world, for traditions and rituals, for holidays, and for so much more. But more than anything, food is medicine and is the best tool we have to prevent or cure disease. Mounting research shows that there is no magic bullet to treat heart disease, cancer, diabetes, Alzheimer’s disease, arthritis, allergies, digestive disorders, headaches, fatigue, or any of the myriad problems we suffer from in the 21st century. But increasing evidence also shows that food is the most powerful tool we have not just to prevent, but also treat, cure, and reverse most chronic illnesses. Furthermore, the same basic principles of food apply in most cases dealing with most of these health issues including cancer prevention, heart disease, depression, dementia, and fixes most chronic illnesses. Food can change everything. By learning about holistic wellness and nutrition, you can prevent and reverse chronic disease, reduce health crises, and empower yourself to take control of your health and well-being. Here Are Some Basic Principles Of Enjoying Food As Medicine 1. Learn about your bio-individuality. When it comes to food, no one size fits all. Be your own advocate. Be mindful of how your body and emotions respond to different food experiences. Individual experimentation with diets that eliminate sugar, gluten, dairy, food additives, animal products, red meat, caffeine, etc… can be a powerful tool in finding each person’s bio-individual needs. Pay close attention to the outcomes and document your results.We may be the same age and ethnicity, and very similar health status, but have different deficiencies and requirements. Sometimes you may need a nutritionally oriented physician, nutritionist and health coach to work with you to determine your deficiencies and requirements. 2. Be mindful of food as medication. It is the single most important thing you can control when it comes to your health. For most individuals eating properly is more important than any medication your doctor will prescribe. Seeing your food as medicine helps you make better choices about what to eat in order to make the best decisions for your own well-being. When it comes to food, no one size fits all. Be your own advocate. Be mindful of how your body and emotions respond to different food experiences. 3. Eat in harmony with nature. Eat whole foods as nature made them without artificial additives and preservatives. Consider an anti-inflammatory whole foods plant-based diet with as little processed food and added sugar as possible. Vegetables and fruits are much less calorie-dense than meat and dairy products. Eat a variety of healthy foods, increase the number of plant species in herbs and spices, increase fruits and vegetable, choose good carbohydrates, include good sources of fiber and beneficial fats only. Limit meats, refined carbohydrates and salt intake. 4. Use foods rather than supplements to treat and prevent chronic illness when and if possible. Whole foods contain a number of substances that work synergistically and may be far more effective than supplements that just deliver one of them. For example, eating a whole tomato will not only contain the powerful antioxidant lycopene that you can get from a supplement but also a number of other antioxidants, along with vitamins, minerals and other nutrients that work together to prevent heart disease by decreasing cholesterol and lipid levels and stopping abnormal blood clotting. 5. Learn healthy ways to better manage & handle stress. Stress is unavoidable and we all experience stress in different ways and different times in our lives. However, learning tools to improve how we experience and process stress will impact how we benefit from food as medicine. Stress inhibits and interferes with every aspect of digestive functioning and with the efficient use of nutrients. When you are stressed, you don’t make very good biological use of even the most healthy diets. When possible, work with health professionals who can support the treatment of chronic conditions with nutrition and stress management (as well as exercise) rather than medication. Many of the prescriptions we use only treat symptoms and do not address causes. And they have very significant and often dangerous side-effects and may not be necessary. And lastly, focus on your relationship with food. Raise awareness about how, when and why you eat as well as what you eat. Learning to eat slowly and mindfully, recognizing hunger signals, emotional eating, etc… will increase your enjoyment of meals, reduce your consumption of food, and help you make food choices that are better for you. I founded my company on the idea of having a sustainable approach. I use the framework of “Eat. Play. Balance." to address the many factors that prevent or are detrimental to maintaining a healthy and happy lifestyle. Optimizing health and longevity though eating the right foods, incorporating emotional and physical play to create a sense of harmony. For more information about wellness and the “Eat. Play. Balance.™ ” approach to health, please contact Kathy Hoss or visit eatplaybalance.com. About the author: Kathy Hoss Consulting is a health and wellness coaching business. Kathy is a holistic wellness coach, influencer, speaker, event producer and advocate that helps corporations & individuals with nutrition and lifestyle choices to improve health and wellness. She is a graduate of Institute for Integrative Nutrition and UCLA Anderson school of management (MBA). Resilience is a muscle, so let’s build it.
Now that 2022 is here, you might be thinking about your resolutions for this new year. Along with your resolutions, consider focusing on creating goals. Goals are more specific efforts involving planning and taking action to ensure that we can make positive changes for the new year and beyond. While many people may think about goals focused on their careers or their finances, it is also good to make mental health goals. Health and emotional goals have the potential to make a significant improvement on all areas of our lives. According to the World Health Organization (WHO), “Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to his or her community.” Factors in people’s lives, interpersonal connections, and physical factors can all contribute to mental health disruptions. Looking after mental health can preserve a person’s ability to enjoy life. Doing this involves reaching a balance between life activities, responsibilities, and efforts to achieve psychological resilience. Stress is unavoidable. We all feel stress at different times and in different ways in daily life. Much of this stress is caused, or is perceived to be caused, by external factors, thus making us feel helpless. This is why it is critical to learn and develop new ways to minimize the negative impacts of how we experience stress and its psychological and physiological impact in our lives. Developing these tools and techniques is a part of achieving psychological resilience. To succeed in meeting goals, you need to identify your “Why”. What is the real reason behind your goals? Your goals should be personal to you and your unique needs; not just something that sounds good. They need to be rooted in your values and reflect what you truly want for yourself, especially when it comes to taking care of your own mental health. 10 ways to use good mental health goals to build resilience for 2022 1. Ditch those diet trends and eat nutritious balanced meals: Take care of and be kind to your body. Focus on health basics and your bio-individuality. 2. Move more often: Movement is a form of self-care and has significant impact on mental health. 3. Sleep enough and well: Good-quality sleep is restorative, refreshing and essential. 4. Make time for mindfulness and get out in nature: As we remove the chaotic noises of society and replace them with sounds of nature, we become calmer — it’s great for your vitamin D levels too. 5. Meditate and breathe: Whether it’s through yoga or meditative breathing, it is one way of calming body’s stress response. 6. Connect with friends, family and community: Strong social relationships are associated with stronger mental and physical health. 7. Do a digital detox: Mental self-care includes stepping away from your phone, whether it’s just for an hour or an entire day. 8. Set boundaries establish when to say “yes” and when to say “no”: If you’re feeling stressed because of a full plate, it’s okay to turn things down. 9. Journal and write gratitudes: Gratitude is a healthy journaling practice because it helps you focus on the positives, not linger on the negatives. 10. Keep things organized: Piles of stuff around are a reminder that you have things that need work, and that’s just another reminder to add to your list of stressors. (Click here for more details) Healthy goals look different for everyone, and the actions you need to take today to achieve your goals might be different than those tomorrow. What matters is that you’re taking care of yourself, advocating for your health and finding what works for you and makes you feel good. For more information about wellness and the “Eat. Play. Balance.™ ” approach to health, please contact Kathy Hoss or visit http://kathyhoss.com About the author: Kathy Hoss Consulting is a health and wellness coaching business. Kathy is a consultant, influencer, speaker, advocate that helps corporations & individuals with nutrition and lifestyle choices to improve their performance (Lives). She is a graduate of Institute for Integrative Nutrition and has a Masters of Business Administration (MBA) from UCLA. Holidays bring joy, cheer, and laughter. Families getting ready to prepare their holiday feasts and to welcome family that has not been seen in some time. With the holidays here and in full swing it can be easy to lose track of what and how much one has eaten. Being mindful during the holidays can help to avoid overindulging on food and give you more time to spend with your family. Here are some helpful tips that can help to avoid overindulging.
Portion size Portion sizing is one of the things that can be easily overlooked during the holidays. Food as far as the eye can see and overjoyed taste buds waiting to get a taste of all your favorite fixings. This makes it easy to serve large portions and result in overeating. One way to cut back on over serving is to use a smaller serving utensil. Using a smaller serving utensil can help to avoid serving large portions and another tip is to serve yourself one scoop and enjoy that serving. Allow your body time to register whether it is full or still hungry and if you are still hungry then go back for some more but remember the portioning tip about serving one scoop. Plate size As the holidays arrive, and decorations are hung and the table is set, it’s easy to get caught up in the festive cheer and use large decorative plates. Opposing the previous portioning tip, decorative plates tend to be larger plates. Having a larger plate makes us think we can fit more and the more we put on the plate the higher the chance of overindulging. There’s a term called “clear the plate” which means you eat all the food on the plate. A solution to help would be to use a smaller plate to eat off. Using a smaller plate means less room to over serve and less chances of overindulging. New recipes Did you know that only 1 in 10 American adults eats the recommended amount of fruits and vegetables according to a study published by the Center for Disease Control. One way to help intake more fruits and vegetables during the holidays is to cook dishes that are more plant-based. Involving more dishes like roasted vegetables or a fresh salad with fresh seasonal fruits that take minutes to put together. Adding more plant-based dishes during the holidays will help you to eat more fruits and vegetables. Here are some links for some side dishes you can try during your holiday feast!
By Henry Carrillo, Memorial Care Long Beach Medical Center Clinical Nutrition Department References: Baker, Minimalist. “Crispy Garlic Brussels Sprouts with Sriracha Aioli.” Minimalist Baker, 29 Oct. 2020, Baker, Minimalist. “Roasted Squash, Pecan, & Pomegranate Salad.” Minimalist Baker, 28 Sept. 2021, “Only 1 in 10 Adults Get Enough Fruits or Vegetables.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 16 Feb. 2021, Vaculin, Kendra. “Kale Salad with Pecan Vinaigrette.” Bon Appétit, Bon Appétit, 19 Oct. 2021, Alzheimer’s disease is an irreversible, progressive brain disorder that slowly destroys memory and thinking skills. It is the most common cause of dementia, which is a general term for memory loss and other cognitive issues that are serious enough to interfere with daily life.
Alzheimer’s disease is not a normal part of aging. The exact cause is not known, but the greatest risk factor is increasing age. Most people with Alzheimer’s disease are 65 years old and older. Alzheimer’s symptoms worsen over time and there is no known cure. Research is currently being conducted, but evidence shows that people can take actions to reduce the risk of cognitive decline by making lifestyle changes. These changes which may help the body and brain include: participating in regular physical and mental activity, staying socially engaged, and maintaining good heart health. It is never too late to start these changes such as: Physical Activity – Our bodies were meant to be active. Engaging in activity that increases your heart rate will increase blood flow, bringing oxygen and nutrients to the brain. It will also help reduce dementia risk factors like high blood pressure, diabetes, and elevated cholesterol. Here is a website to help you get started - https://www.nia.nih.gov/health/exercise-physical-activity Mental Activity – Try some mentally challenging activities that expose your brain to new topics – start a new hobby or learn a new skill, take a class, try a new game with a friend, do a puzzle, or read a more challenging book. You could learn a new language, play a musical instrument. Try a familiar task a different way – like brushing your teeth with your non-dominant hand. Healthy Nutrition – Focus more on plant-based food and less on processed foods. Limit animal-based food that have high saturated fats and also food with added sugar. Eat more fruits and vegetables – keep your plate colorful. Include whole grains, healthy fats (like olive oil and avocado) and eat fish at least once a week. More information can be found at - https://www.nia.nih.gov/health/healthy-eating Social Activity - Staying socially active can be as simple as engaging with friends and family on a regular basis. Participate in clubs, volunteer, join a walking group or a book club. Even with being more socially distanced lately, you can do outdoor activities, talk on the phone with a friend, use the computer to take an online class. Begin today by committing to one thing you can do this week to help keep your body and brain healthy. For more information about Alzheimer’s disease and dementia, please contact the following - OPICA Adult Day Program & Counseling Center https://www.opica.org Alzheimer’s Los Angeles https://www.alzheimersla.org Alzheimer’s Association California Southland Chapter https://www.alz.org/socal |
AuthorThe Health & Wellness Committee is comprised of Chamber members from various disciplines focusing on the aspects of health and wellness that will help members both personally and professionally. Archives
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