The BIÂN Blog

This form of moving meditation can help you enhance your mind-body connection, improve your focus, and bring a sense of calm to your daily routine. Here’s how you can get started, the benefits you might experience, and some troubleshooting tips along the way.

The Benefits of Walking Meditation

Walking meditation offers an accessible and effective way to integrate mindfulness into your daily routine. According to Mar Soraparu, Co-Founder and Chief Wellness Officer of BIÂN, "Walking, especially outdoors, is well-suited to meditation because there is less coordination to worry about versus rowing or running at a fast pace." The simplicity of walking allows you to focus on your surroundings and the sensations within your body, making it an ideal entry point for those new to meditation.

Soraparu emphasizes that once you’ve mastered the technique with walking, "you can translate it easily into other types of rhythmic cardio, like running, rowing, and cycling." This versatility means that walking meditation can serve as a foundation for further mindfulness practices in different forms of exercise.

How to Get Started

Starting a walking meditation practice can be straightforward. Here are some steps to guide you:

1. Focus on Your Breath

"Begin on focusing on your breathing," Soraparu advises. "Count your inhales and exhales to the count of four. Work your way up to as high of a count as you can manage without forcing too much breath." This initial focus on breath helps to center your mind and prepares you for the walking meditation.

2. Tune into Your Body

As you start walking, bring your attention to each step you take. Notice the movement of your toes, feet, and legs. Soraparu suggests, "You’ll probably be surprised to notice how many parts are involved in taking just one step." The slower you walk, the more sensations you’ll likely notice, helping you to stay present in the moment.

3. Tell Yourself a Story

Another technique Soraparu recommends is to "start to notice your surroundings and use a narration technique." As you walk, describe to yourself what you are seeing and observe the thoughts that arise. This practice can provide insights into your mental state and help you stay engaged with your environment.

Troubleshooting Tips

Like any new skill, walking meditation might take some time to master. Here are some tips from Soraparu to help you troubleshoot common challenges:

1. Power Down

"Turn your phone off and also try to walk solo," Soraparu advises. By minimizing distractions, you can better focus on your breathing and narration practice. When your mind wanders, gently guide it back to your focal points.

2. Practice Acceptance

Remember that meditation is a practice that can’t be perfected. "Every day we face new challenges, emotional states, and time constraints," Soraparu says. Allow yourself to practice moving meditation whenever and however you can, without striving for perfection.

Walking meditation is a versatile and accessible way to integrate mindfulness into your daily life. By following these steps and keeping Soraparu's insights in mind, you can reap the benefits of this calming practice. Whether you are new to meditation or looking to deepen your mindfulness practice, walking meditation offers a valuable tool for enhancing your overall well-being.

Glycemic Control and Mood Disorders

The association between glycemic control and mood disorders highlights how high consumption of processed carbohydrates can increase the risk of depression and anxiety. Processed carbs lead to significant fluctuations in blood glucose levels, triggering oxidative stress and requiring hormonal responses to maintain balance. These hormonal changes can impact anxiety, irritability, and hunger levels.

Dietary Inflammation and Mental Health

Observational studies have shown a link between depressive symptoms and "dietary inflammation," marked by a higher intake of inflammatory foods like refined carbohydrates and trans fats, along with a lower intake of anti-inflammatory foods such as polyphenols, antioxidants, and omega-3 fatty acids. Inflammation from these foods can impair cognition, affect the hippocampus, and damage the blood-brain barrier, exacerbating mental health issues.

Microbiome and Mental Wellness

The gut-brain axis plays a crucial role in mental health, with the microbiome influencing mood through neural, inflammatory, and hormonal pathways. Changes in the gut microbiome have been associated with mood alterations, potentially impacting neuroactive metabolites and gut permeability. While research is ongoing, the bidirectional communication between the gut and brain underscores the importance of a healthy microbiome for mental well-being.

Combatting Negative Effects Through Nutrition

To support mental health through nutrition, individuals can focus on:

• Glycemic Control: Limiting processed and refined carbohydrates to stabilize blood sugar levels and ensure a steady supply of nutrients to the brain.
• Inflammation Reduction: Increasing intake of polyphenols, found in fruits and vegetables, and polyunsaturated fats from sources like nuts, seeds, and fish, while avoiding trans fats commonly found in ultra-processed foods.
• Microbiome Health: Consuming a diet rich in fiber, polyphenols, and unsaturated fatty acids, such as the Mediterranean diet, to promote a diverse and healthy gut microbiome that produces anti-inflammatory metabolites.

By understanding the impact of different foods on mental health and making informed dietary choices, individuals can support their overall well-being and mental resilience. Remember, what you eat can truly nourish not just your body but also your mind. Stay informed, stay healthy, and nurture your mental health through mindful nutrition.

Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

What is Toxic Positivity?

Toxic positivity emerges as an emphasis on solely positive elements in every life situation, neglecting the nuanced human experience that encompasses both highs and lows. It signifies a struggle to confront or express difficult emotions, leading individuals to mask their true feelings under the guise of perpetual happiness. In a society where positivity is exalted to extreme levels, it's essential to recenter ourselves by acknowledging both the positive aspects and the inherent challenges of being human.

Impact on Mental Health

For those exhibiting toxic positivity, the danger lies in denying and suppressing genuine emotions, which can eventually manifest in physical symptoms and mental health issues. Suppressing emotions is akin to playing a futile game of "whack-a-mole" – unresolved feelings resurface in unexpected ways. Conversely, being on the receiving end of toxic positivity can feel dismissive and insincere, hindering authentic connection and discouraging sharing vulnerable experiences.

Recognizing Toxic Positivity

Toxic positivity can manifest through responses that diminish the authenticity of emotional experiences, such as deflecting hardships by overly emphasizing gratitude or attributing negative events to personal "negative vibes." Recognizing these patterns, whether directed towards oneself or others, is crucial in addressing and dismantling toxic positivity effectively.

Responding to Toxic Positivity

When confronted with toxic positivity, setting boundaries and expressing the need for genuine listening can foster healthier interactions. Communicating openly with individuals practicing toxic positivity about the importance of empathy and authentic acknowledgment of emotions can lead to more meaningful connections. Seeking support from a therapist can aid in navigating complex emotions without resorting to toxic positivity as a coping mechanism.

Breaking Free from Toxic Positivity

Escaping the cycle of toxic positivity involves embracing the entirety of the human experience, even the uncomfortable and unpleasant emotions. Instead of offering clichéd positive affirmations in challenging situations like grief or loss, practicing active listening and genuine empathy can provide solace and connection. Remember, it's not about fixing problems but offering support and validation in times of need.

Toxic positivity, though well-intentioned, can have detrimental effects on mental well-being. By fostering spaces that honor the multifaceted nature of human emotions and experiences, we can cultivate authenticity, empathy, and genuine connection. Let's strive to embrace the full spectrum of emotions that make us uniquely human, transcending the limitations of toxic positivity.

Have you ever considered the impact of working out your glutes on your overall well-being? Your glute muscles, known as the powerhouse of your body, play a crucial role in not just enhancing your physical appearance but also in transforming your life in ways you may not have imagined.

The Importance of Strong Glutes

The glutes, being the largest muscle group in your body, provide essential support for your body. When your glutes are not functioning optimally, the burden falls on your spine, potentially leading to discomfort and even debilitating back pain. By strengthening your glutes, you can alleviate this strain and allow your body to function as intended.

Benefits of Building Glute Muscles‍

1. Improved Balance and Posture

Strong glutes play a pivotal role in enhancing your balance, maintaining good posture, and facilitating smooth movements while walking. By incorporating glute-focused exercises into your workout routine, you can experience increased stability and grace in your daily activities.

2. Athletic Performance

Athleticism and strength go hand in hand, with strong glutes symbolizing power and agility. Whether you're sprinting, changing directions swiftly, or aiming for explosive jumps, your glute muscles are key players in driving these movements effectively.

Mastering Stair Climbing for Glute Development

1. Technique Matters

Stair climbing isn't just an excellent cardiovascular exercise; it's also a fantastic way to target your glutes and hamstrings. By optimizing your form—placing your entire foot on the stair, hinging your torso forward at a specific angle, and maintaining a neutral spine—you can intensify the engagement of your glute muscles.

2. Gradual Progression

Start your stair climbing routine with a manageable duration, focusing on perfecting your form. Gradually increase the time and intensity of your climbs to challenge your glutes further. Aim for longer sessions, incorporating steeper stairs for a greater impact on your glutes and overall conditioning.

Incorporating stair climbing into your fitness regimen not only enhances your glute and hamstring development but also boosts your stamina, strength, and endurance levels. Take the first step towards a stronger, more resilient body by harnessing the transformative power of glute workouts in your fitness journey. Remember, the journey to a healthier you begins with each step you take—one stair at a time!

Breakfast, often hailed as the most important meal of the day, plays a pivotal role in setting the tone for our overall health and well-being. While some might opt to skip breakfast for various reasons, understanding the significance of starting your day with a nutritious meal can have a profound impact on your energy levels, metabolism, and food choices throughout the day. Let's delve into why breakfast is important, the benefits of a healthy breakfast, essential components, and some delicious breakfast ideas to kickstart your mornings:

Why is Breakfast Important?

Breakfast holds significance for the majority of people, involving the act of eating before 11 am. While skipping breakfast has become a common practice, it may not be beneficial for everyone. Relying on caffeine to substitute for a missed breakfast can lead to artificial energy boosts rather than deriving energy from nourishing foods. This habit can result in increased fatigue and a reliance on caffeine over time. Moreover, skipping breakfast often leads to heightened hunger by lunchtime, prompting cravings for processed or carb-heavy meals, disrupting blood sugar levels, and potentially causing overeating.

Benefits of Eating a Healthy Breakfast

Eating a healthy breakfast offers a multitude of benefits, including:

• Stable Energy: Starting your day with a nutritious breakfast provides sustainable energy levels throughout the morning, enhancing productivity and focus.
• Metabolic Stability: Consuming a balanced breakfast comprising whole foods, protein, and fats can help regulate metabolism and promote satiety until your next meal.
• Improved Food Choices: A wholesome breakfast sets the stage for healthier food choices throughout the day, reducing the likelihood of succumbing to high-sugar or processed snacks later on.

Components of a Healthy Breakfast

A healthy breakfast should revolve around whole foods that are minimally processed. Key components include:

• Fruits and Vegetables: Incorporate berries and sautéed greens for a nutrient-rich start to your day.
• Protein and Fat Sources: Opt for whole protein sources like eggs, yogurt, or leftovers from dinner, paired with healthy fats to keep you full and satisfied.
• Hydration: Kickstart your day with 20-30 ounces of water to support digestion, metabolism, and overall hydration levels.

Healthy Breakfast Ideas

1. Oatmeal: Top plain oats with fresh berries, nuts, seeds, and a drizzle of honey for a hearty and flavorful breakfast.
2. Greek Yogurt Parfait: Layer Greek yogurt with granola, berries, and a drizzle of honey for a creamy and nutritious treat.
3. Egg Scramble: Whip up an egg scramble with spinach, tomatoes, bell peppers, and serve it with whole-grain toast for a protein-packed meal.
4. Smoothie: Blend spinach, berries, Greek yogurt, almond butter, and your favorite vegetables for a refreshing and filling smoothie option.
5. Avocado Toast: Spread mashed avocado on whole-grain toast, top it with a poached egg for a satisfying and wholesome breakfast.
6. Chia Seed Pudding: Combine chia seeds with almond milk, let it sit overnight, and top with berries and honey for a nutritious pudding alternative.
7. Leftovers from the Night Before: Don't limit yourself to traditional breakfast foods; enjoy last night's dinner leftovers for a quick and convenient morning meal.

Incorporating these healthy breakfast ideas into your routine can set a positive tone for your day, promoting sustained energy, balanced nutrition, and overall well-being. Remember, breakfast is not just a meal—it's an opportunity to nourish your body and mind for the day ahead.

Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

Weekends are a precious time for most people, offering a chance to step away from the daily grind, unwind, and focus on activities that bring joy and fulfillment. It's no surprise that the happiest individuals have certain weekend habits that contribute to their overall well-being and positive outlook on life. Let's explore some key habits that the happiest people tend to cultivate during their weekends:

1. Take Time Away

One of the fundamental habits of the happiest people is their ability to take time away from the hustle and bustle of daily life. Using the weekend as a period to relax, recharge, and rejuvenate is crucial for maintaining a healthy work-life balance. When every week feels like a continuous cycle without a break, it can lead to feelings of burnout, resentment, and a lack of perspective. Those who prioritize taking time away tend to experience improved mood and a more positive attitude towards life.

2. Weekend Brunch

Special weekend brunches serve as a delightful opportunity to connect with friends and family members whom you might not interact with frequently during the week. Social connections play a significant role in boosting happiness by releasing oxytocin, the "love hormone," which enhances our mood and sense of well-being. Spending quality time with loved ones over a leisurely brunch not only adds to the weekend enjoyment but also allows for a meaningful separation from the demands of a busy work week.

3. Move Your Body

During the workweek, many individuals find themselves sedentary, spending prolonged hours sitting at a desk and staring at screens. Recognizing the detrimental effects of excessive sitting, the happiest people make a conscious effort to stay active and avoid a weekend filled with inactivity. Engaging in physical movement, especially outdoors, offers a myriad of benefits for both physical and mental well-being. Whether it's soaking up some sunshine, breathing in fresh air, or going for a walk or run with a friend, combining exercise, nature, and social connection can significantly uplift your mood and break the monotony of the weekday routine.

Incorporating these weekend habits into your routine can pave the way for a happier and more fulfilling life. By prioritizing relaxation, social connections, and physical activity during your weekends, you're not only nurturing your well-being but also fostering a sense of balance and joy that resonates throughout the week. Remember, happiness is not just a destination but a journey enriched by the simple yet meaningful moments we create for ourselves.