Fall Wellness Tips

This fall, as with most of 2020, will probably have a different look than previous fall seasons. With school systems being partially or fully virtual, many people still working from home, events/get-togethers cancelled, and many travel restrictions put in place, this 2020 has been an adjustment to us all. Since the days are getting shorter, the temperature getting cooler, and the stress of this year growing further, it is imperative to keep our wellness in check! What does this mean? Staying healthy, happy, and productive!

Here are some tips on how to keep up your health as we being to dive into the cooler months!

• Maintain proper hygiene! Requirements for sanitation due to COVID-19 have made everyone do a double take when it comes to sanitizing their home, work, or self. With flu season around the corner as well, it is imperative to be smart and stay clean. Wash your hands with soap often, disinfect the home and frequently touched items regularly, get the flu shot if you can, go for your yearly check up, exercise regularly, eat nutritious meals, and get enough sleep!
• Foods to boost your immune system! To piggy back off keeping good hygiene to protect your immune system, you also can boost your immune system by eating specific foods. Citrus fruits like oranges, grapefruits, lemons and limes are a great way to get Vitamin C, which is linked to boosting the production of white blood cells! Bell peppers and broccoli are also rich in Vitamin C. Almonds, pumpkin, broccoli, and sweet potatoes are a great for getting Vitamin A.  Try adding green tea, garlic, pomegranates, ginger, spinach, acai berries, and broccoli to your diet to really boost your antioxidant intake! Antioxidants are essential for immune function. Yogurt is a great wat to add probiotics (stimulates immune system) to your diet. You can add it to smoothies, eat on its’ own, or add fruit of granola.
• Exercise. Exercise. Exercise. Whether it be 10 minutes, 2 hours, or cleaning for 45 minutes – get moving every single day. Make sure to take advantage of the beautiful season of fall for outdoor physical activity. Go for a run, walk, hike, or bike ride. The weather is not too hot, not too cold, and most importantly… no bugs or humidity. Move your indoor circuit OUTDOORS – enjoy the temperatures and the scenery while being active. Trail running is a good way to knock out both cardio and strength while also being in a relaxing setting. The most important thing though, is to get get up and get moving. Make it a point to prioritize a walk or whatever you choose to do on a regular basis. If you are sitting at a desk for most of the day, make sure to get up and walk around every 30 minutes to an hour. It is also much easier to check it off the to-do list when you have already made time for it, whether it be in the morning before work, during your lunch break, or late at night.
• Eat Seasonally! It is important that you incorporate seasonal foods into your diet as the seasons change and the temperature drops. By eating foods that are in season, and preferably local, you are able to get more nutrients and less preservatives because the produce is picked and harvested the same time it is brought to market. By eating locally grown food, there isn’t a need to add the preservatives, or very few, because the time is shorter from farm to table, compared to the travel time and shelf life of others. Root vegetables like carrots, squash, pumpkin, and sweet potato are great hearty foods that are a great side dish; however, don’t forget your green veggies like spinach, broccoli, kale, and celery. Add in some whole grains like brown rice, quinoa, and oats, as well as legumes like beans, chickpeas, and lentils. Try to swap your chicken for more fish like cod, salmon, and haddock, which contain more Vitamin D (something we tend to lack in the cooler months). Spice it up with herbs like turmeric, cinnamon, ginger, thyme, dill, and basil. Switch the summer watermelon and cantaloupe for more citrus fruits, apples, cranberries, and pears. An example of your daily meals could look like an oatmeal breakfast topped with cinnamon, ginger, sliced almonds, chopped apples, and a little bit of honey; lunch: southwest quinoa power bowl; dinner- black bean and corn soup or a chickpea curry with turmeric rice. By consuming seasonally and locally grown foods, you also support your community and lessen the environmental impact from transporting foods long-distance. 
• Stay Hydrated! As the temperature drops and the days get shorter, staying hydrated is crucial for maintaining body temperature, healthy skin, proper digestion, and protecting the immune system! When the temp drops and the air becomes dry, you typically do not feel as thirsty as you would in the hot summertime, but it is still just as important to consume 90-125oz of water a day! NO ONE likes dry, cracking, or peeling skin. The colder months also typically mean hibernating and usually over-consuming foods. Staying well hydrated will be a key factor in making sure your digesting your foods properly and efficiently. It will also help you feel more energized to get in a workout to counteract binge watching Netflix! If you have trouble drinking water, eating soups, stews, raw veggies, and fruits are also a great source of H2O that will help keep you hydrated. One of the most important reasons to stay hydrated, especially during flu season and now COVID-19, is because dehydration weakens the immune system.
• Get enough sleep… but not too much. We naturally feel tired earlier when the colder months come around due to shorter daylight time. This is not necessarily a bad thing if you go to bed early, BUT that does not mean sleep 10 hours. You should keep your sleep schedule as consistent as possible throughout the whole year.  If you go to bed earlier, make sure to get up earlier as well. Get up on the FIRST alarm, turn on the lights, have a cup of coffee, do a morning stretch, take a walk or whatever you need to get started for the day. Aim for 7-9 hours of sleep per night and going to bed and getting up at the same time – even on the weekends. Eating right and regular exercise also play a big part in your energy levels. Avoid all day or afternoon fatigue by staying consistent in eating habits, regular exercise, and bedtime/morning time routines (and not consistently laying on the couch with a bag of chips and dip). Getting as much natural light as you can will also help reduce fatigue – so you should try to go for a walk outdoors every day if possible.
• Are you getting enough Vitamin D?  The “sunshine vitamin” is important for aiding in calcium consumption, bone health and development, and functions in the immune, digestive, circulatory and nervous systems. When you are deficient in Vitamin D, some symptoms include fatigue, muscle weakness or cramps, bone pain, and mood changes. One of the best ways to produce Vitamin D is through sunshine. Get outside as much as possible, especially during the colder months! Fatty fish like salmon, tuna, mackerel, shrimp, and anchovies are also a great way protein source that is rich in Vitamin D. Incorporating mushrooms and egg yolks are also a good way to sneak in some Vitamin D. Some common foods that have fortified Vitamin D are milk, milk substitutes, certain cereals, orange juice, and yogurt – just make sure to look for it written on the box or carton. Another way would be to take Vitamin D supplements like code liver oil.
• Try something new! Go apple picking, pumpkin picking, or visit a corn maze. These are great ways to get OUTSIDE, be active, and enjoy the fall weather!
• Do something every day that makes you happy. Whether that be going for a walk, drinking your coffee on the front porch, reading a chapter of a book, eating a piece of chocolate, taking some alone time, or writing down three positive from the day — do it every day. If you want to add something to your routine to make your day brighter.. DO IT. Be intentional about keeping a positive attitude.. it truly does boost you overall wellness.

It is so important to keep your mental AND physical health in check this fall. Take a step back, slow down, and think about some changes or improvements you want to make to your wellness.  Be kind to yourself, listen to your body, and do the best you can. Jumping in head first can be overwhelming. Take small steps at a time and check off your goals. It might sound cliché, but “take care of your body. It’s the only place you have to live”- Jim Rohn. Your body is where you live and you need to treat it as so – this means what you eat, how much you sleep, if you get enough physical activity, and what you do to keep your mental health in check. Get outside, plan out your days, be productive, and FEEL GOOD.

Leave No trace?

What does that mean? Why is it important?

Imagine your childhood. Think about when you would play outside for hours on end. Maybe your favorite camping trip. Your favorite hiking trail. Or your favorite park to visit.

We never really had to (or currently have to) think or worry about the wilderness disappearing — it is always there when we want to go outdoors. This is now, however, a worry that we have for our future generations. “Leave No Trace” quite literally means that if you go outdoors, you need to aim to leave no trace of you being there. One common misconception that we tend to think is “well I am just one person and cannot make a difference.” The problem is that when everyone has that mentality, then it actually does make a big difference. If we can shift this mentality to “I will do my part to leave no trace”, then this will also make a huge POSITIVE difference.

The Seven Principles

(1) Plan ahead and Prepare

• Research the regulations for where you are planning to visit. Most give specific instructions for what you can bring, where you can go, or how long you can stay.
• Minimize waste by repackaging your food beforehand.
• If backpacking, consider taking a lightweight backpack stove for one pot meals instead of using a fire to Leave No Trace. One pot meals and light snacks create the least amount of waste, so take that into consideration when planning out your trip.

(2) Travel and Camp on Durable Surfaces

• This means to travel on designated trails or camp on where vegetation is absent such as: designated campsites, rock, gravel, sand, dry grasses or snow. The goal is to minimize the damage as much as possible by not altering the natural areas. Keep the sites small and if you move rocks or twigs to camp, make sure to move them back before you leave.
• Make sure to camp at least 200 ft from a water source, such as lakes, ponds, streams, or rivers.
• Stay on designated trails! If you are traveling with a group, make sure to walk single file through the trails and not disturb the unmarked areas. This also includes when it is muddy! It is important not to expand the trail, so if need be, walk through the mud.

(3) Dispose of Waste Properly

• If you brought it in, you NEED to bring it out. This means trash, leftover food, or litter. I know that oftentimes we might think that throwing out an apple core or orange peel is okay because it’s “natural” and will decompose, but it is actually dangerous to wildlife because that will attract them to places they usually might not go (such as campsites) or food they do not eat in the wild. A raccoon’s diet does not consist of leftover BBQ and baked beans, but when it’s tossed on the ground, they will begin sticking around the area because they know there will be food that they do not need to hunt for.
• Yes.. human waste does fall into this category. If you can, use the facilities whenever possible, but we understand that sometimes you will not have the luxury of using a toilet when you’re 5 miles deep in a trail. In this case, you will want to make a cathole at least 200ft from a water source, campsite, or trails to avoid contaminating the water and possibly spreading diseases. This entails digging about a 6″x 6″ hole, doing your business, and covering it back up with the original soil.
• Make sure to bring a bag of some sort to pack out the toilet paper or any hygiene products you might have used or bury it in the cathole if biodegradeable.
• This also applies to your pet’s droppings. Other animals eat dog poo, which exposes them to bacteria.
• When washing dishes or yourself, make sure to be 200ft away from a water source and use the least amount of biodegradable soap as possible. When you are done washing your dishes, scatter the water so that it does not all accumulate in one spot. Even though the soap is biodegradable, it is still a foreign substance to that area.

(4) Leave What You Find

• I know a leaf, rock, or flower might be beautiful or very unique, but it is important to leave the natural, cultural, and historic structures, objects or artifacts. You might think that by taking one or two wouldn’t make a difference, but if everyone who visited that area had the same mindset, then that one or two flowers actually turns into 20 to 30 being picked or taken. It is also illegal to take natural objects in most protected places.
• It is also VERY important not to introduce/transport non-native species. This typically results in an invasive species that will take over the native area because it has no natural predators. Kudzu, Privet, and some species of honeysuckle are invasives that were introduced to be used as an ornamental and to reduce soil erosion, but they took off spreading like wild fire. Some species from East Tennessee are not native to West Tennessee, so it is important not to take or introduce any species to the wild or even your home.
• Take pictures instead of taking them.
• Do not. Do not. Do not mark on trees.

(5) Minimize Campfire Impacts

• Try to switch to a lightweight stove for cooking instead of a campfire.
• If you do build a campfire, remember, a true Leave No Trace campfire should leave no evidence. So make sure you make a small fire, using dead or down wood that can be broken. If there is a fire ring established, make sure to use it.
• “Buy it where you burn it.” You should buy firewood at a local source or gather it where it is allowed. You should NOT bring any from your home or anywhere that is not the area that you are camping.
• Know the fire restrictions in the area you are at and the time of year you are planning on going.

(6) Respect Wildlife

• Observe wildlife from a distance and stay quiet while observing.
• Do not touch or feed wildlife. If you come across a wounded or sick animal, you need to notify a ranger or game warden, but do not tend to it yourself.
• Do NOT toss your food scraps. This attracts wildlife to areas, which will lead to them relying on non-native food and also creating a false sense that human interactions are safe.
• When you are camping, make sure to set up at least 200ft from a water source because the water source should be left undisturbed as much as possible for the animals that use it.
• Remember, you are a visitor in THEIR home.

(7) Be Considerate of Other Visitors

• Make sure to manage your pet if you decide to take them with you!
• Treat others as you would want to be treated.
• Avoid contributing to noise pollution as much as possible- includes talking loudly, playing music out loud, traveling in large groups, using electronics that makes sound.
• Consider traveling during the off seasons to avoid running into large groups on holidays or busy weekends. This allows you to have more privacy, as well as making less impact on the area you are visiting.

In order for everyone to enjoy the great outdoors, we all need to learn how to take care of it. We all have a responsibility to preserve and protect it so that future generations will be able to experience the wilderness as we once did. So on your next trip to the wilderness, remember to LEAVE NO TRACE!

Check out more about Leave No Trace here.

Trail Running 101

Trail running is an excellent way to get in an intense workout while incorporating nature. It is a great alternative to road running. Not only is it a great for cardio, but it is also good for building endurance, strength, and agility… and who doesn’t like great scenery and fresh air while doing so? For one, it adds difficulty to your typical run with fluctuating elevation and natural obstacles, but also the surface is softer than concrete so it has less impact on your joints and with the varying terrain, you increase your speed and strength. For those of you just starting or new to trail running, here are a few tips and recommendations for when you decide to get out on a trail!

Let’s Get Started!

• Research the trail.  Every trail is different so it is important to get an idea of what to expect, especially if it’s your first time trail running. Some resources like AllTrails and Tennessee State Park finder websites offer a trail finder so that you can find the right trail for you in your area! Find a map and study what the trail looks like, how long it is, where it goes through, and what other trails it connects to.
• Determine length (by distance or time). If this is your first trail run, prepare to tire quicker than your normal run. While you might be used to running on the track or paved road, trail running adds terrain and potential obstacles like mud, roots, rocks, and fluctuating elevation. This adds more difficulty than what you might be used to, so consider opting for a trail with shorter distance to get the feel of it first! You could also consider running for time instead of distance at first so that you can further assess how you feel at a certain distance on the trail. This will allow you to determine what kind of pace you would like to keep vs the distance traveled.
• Send someone the deets. Run with a partner, group, dog, or at the very least, let someone know that you will be going on a trail run. Let them know how long you plan on being on the trail or when you plan on being finished. Make sure to bring your phone, especially if you are alone, just in case something happens, you can call for help.
• But what should I wear? Wearing your usual running clothes (preferably moisture-wicking material) will work just fine for trail running, but be prepared to possibly get them dirty just in case. As for your shoes, as a beginner, you will want to have something with good tread. After your first few trail runs, if you decide you would like to continue, then you should invest in some trail running shoes. They are typically a little beefier, with more tread than the normal running shoe, giving it more stability and protection. You also should consider wearing an insect repellent and even sunscreen if you know that a portion of the trail is uncovered and in the open.
• What should I bring? What you bring really depends on how long you plan your trail run to be. If you plan on being out an hour/hour and a half, at the very least, bring water. It is always handy to carry a small, lightweight first aid kid or pocketknife.  If you are planning on going for a few hours, you should take a small bag or waist-pack to carry some water (whether it be handheld, hydration pack, etc.), small first aid kit, snack (granola bar, gels, chews, etc), and map of the trail.
• Warm up before going on the run. Listen to your body and prevent injuries! Before going for your run you can warm up by doing some arm circles, leg swings, walk around on your toes (wake up those Achilles), hop in place, walking lunges, heel to butt, knee to chest, and start off with a jog.
• Take it step by step. If you feel uncomfortable running uphill, through mud, or across rocks, don’t be afraid to just walk through it. You will build confidence the more you are out running the trails and this will take time! It can also be very tempting to look around at the beautiful nature surrounding you; however, it is important to keep your eyes on the trail. You will be in the wild so keeping an eye out for roots, sudden drops, or even snakes will be very important to avoid injury! That being said, it is best to look about 10ft in front of you, instead of straight down, that way you will see what is coming.
• Trail Etiquette: only run on designated trails;  respect wildlife – do not disturb animals or nature; don’t litter – if you brought it in, you can bring it out; share the trail – when coming up on someone, make sure to let them know you are there by saying something like “on your left” or “hello” so that you do not startle them; if coming across a biker or horseback rider, the hiker yields to them; the uphill hiker has the right away vs. the downhill hiker;  keep your dog on a leash unless the area allows unleashed dogs;
• Safety tips: always follow proper trail etiquette and park guidelines to avoid injury or getting lost; know what the dangers are in your area; learn about bear safety; know what to expect when encountering a snake and snake safety; wear bright colors if it is hunting season; Know your limits – if you need a break, take a break;  always check the weather radar; always carry more water than you think you need

Remember, go at your own pace. It might take a few runs to get your routine down on how far you want to go, how intense, what to bring, or what shoes to wear, but all you need to do is START! And most importantly, have fun and stay safe on the trails!

Summer Safety Tips 101

Summer will be here before we know it! While this summer might look a little different than previous summers due to COVID-19, there are still many outdoor activity days ahead! You still need to follow the guide lines and regulations for COVID-19 like avoiding traveling when not necessary, washing your hands frequently, wearing a face-mask in public, and keeping 6 feet apart; however, there are still ways to social distance while enjoying the summer! Tennessee is absolutely beautiful and should be explored, so when you do, here are few things you should keep in mind when heading out!

Sun Protection. Sun Protection. SUN PROTECTION.

The summer usually brings people outdoors, so protecting your skin from sun damage is super important! Wear sunscreen and sunglasses folks. Cover up using lightweight, breathable clothing, stay in the shade, and plan around the sun as much as possible! Practice wearing at least 15 SPF sunscreen (shoot for 15-50+ SPF). It protects you from UV rays, prevents skin coloration and premature aging, and most importantly, reduces your chances of skin cancer (which is one of the most common cancers in the US). Just because you do not burn easily DOES NOT MEAN YOU ARE IMMUNE TO SUN DAMAGE. Everyone is at risk, so make sure to apply it every two hours when outdoors, especially on your kids! Don’t forget to put it on your ears and lips – they can burn too!

Staying Hydrated

Summer brings the heat and humidity, especially in Tennessee. Staying hydrated during this time is so important! Dehydration occurs when you lose more water than you take in. If you are thirsty, you are already dehydrated! Make sure to drink water BEFORE feeling thirsty, so keeping a bottle of water with you will help encourage you to drink regularly, especially if you’re out in the sun. Create a water drinking schedule if you think that will help or eat H2O packed foods like celery, cucumbers, tomatoes, watermelon, spinach, bell peppers, broccoli, strawberries, and grapefruit. Dehydration can lead to heat exhaustion or a heat stroke, so make sure to take it seriously!

Heat Exhaustion

Stay cool, heat exhaustion is no joke! This happens when your body is overheated and has lost an excessive amount of water and salt due to sweating. This is why it is important to stay hydrated, take breaks during physical activity outdoors, and make sure to not leave anyone (or your pets) in a car. If you see someone or an animal in a hot car, immediately call 911. When heat exhaustion occurs, the symptoms/signs typically will be feeling weak, nauseous, moist skin, muscle cramps, headache, and have a rapid heart rate. If this happens, the best thing to do is move the person into shade, give them water, and cool them down with damp cloths. If not treated, heat exhaustion can turn into a heat stroke, which would need immediate medical attention. When this occurs, the person will have a body temperature above 103 degrees, dry and flushed skin, confusion, rapid breathing, and convulsions/unresponsiveness. If you think someone is having a heat stroke, call 911, move them to cool place, and remove unnecessary clothing. Heat exhaustion can affect any and all ages so everyone needs to make sure to stay hydrated and cooled down in the hot summer sun.

Water Safety

Swimming during the summer is one of the best ways to have fun and cool off from the hot sun, whether it be a pool, lake, or river. Before going swimming, especially with children, you need to know about water safety. You and/or your children should learn water safety and swimming skills as soon as possible.  If you have your own pool, it would be best to put up some safety precautions like having a fence around the pool, keeping flotation devices near the pool, install drain covers, and have proper “no diving” signage. If your child is swimming, make sure to keep your eye on them, EVEN if they know how to swim (lifeguards are not babysitters). You should never swim alone and also should not leave your child unattended while swimming, even if it is for a couple of minutes. Drownings can occur at any age, but the younger, the greater the risk. They are also usually quiet, unlike in movies where you hear yelling and splashing. Never dive in a shallow area or in an area that you are unsure of the depth. You should learn  CPR and basic rescue skills just in case you are around when a drowning occurs. Taking the boat out is also a great way to enjoy the great outdoors. Each state has different rules and regulations when it comes to public waters so make sure to learn about boating safety and swimming around boats before you get out on the water! Children 12 years old and younger MUST wear a personal flotation device that is a U.S. Coast Guard approved Type I, II, III, or V life jacket while on the open deck of any boat and ALL vessels must have an approved life jacket for EVERY person on board, no matter the age. If you are swimming in natural water (ocean, river, etc.) and get caught in a current, you would need to stay calm and not fight it, just float with it or swim parallel to shore. Having fun in water can be one of the best experiences, but even the best swimmer can make a mistake, so knowing some water safety skills is imperative!

Bites and Stings

No one is a fan of being stung or bit by an insect, so what do you need to watch out for if you do? Mosquito bites themselves do not particularly hurt; however, mosquitoes can carry and spread the Zika virus and West Nile virus to other people through biting. Ticks also can pass along Lyme Disease, Rocky Mountain Spotted Fever, and the Alpha-gal red meat allergy. Specifically, the red meat allergy comes from the bite of a Lone Star tick which has a white dot on its back. This does NOT mean that you will contract these diseases from every mosquito or tick bite, but it is something that you should be aware of and watch for if you or your family member does get bit. Make sure to check yourself for ticks after exploring the outdoors. If you do find a tick on yourself or family member, use tweezers to take the tick off. When going outdoors, make sure to wear an insect repellent (preferably one that contains DEET). Wear light colored clothing, long sleeved shirts, or long pants when possible. Avoid walking barefoot; this makes it easy for ticks to crawl on you or for you to get stung by a bee or wasp. If you do happen to get stung, remove the stinger using gauze to wipe over the area or by scraping a fingernail over the area, wash the the area with soap and water, and put an ice-pack on the area if it begins to swell. If know you are allergic to a bee or wasp, be prepared and carry an EpiPen (Epinephrine auto injector). If someone allergic around you does get stung, immediately call 911, administer the EpiPen if available, be prepared to give CPR if necessary while waiting for EMS.

The summer is one of the best seasons, especially for the kids on summer break! Have fun and explore the great outdoors while staying safe!