It's Where I Am with Zandra Polard

Kevin Krall 0:00
You're listening to special programming brought to you by it's where I m.com The content of this program does not reflect the views or opinions of 91.5 Jas and more the University of Nevada, Las Vegas or the Board of Regents of the Nevada System of Higher Education.

Unknown Speaker 0:41
Good morning, good morning. It's where I am with your main host Miss Zondra Polaroid or z as I call her and I am Toshiba Davis. I'm a licensed marriage and family therapist and certified life coach. And today we are speaking about healthy eating and exercise and how it contributes to that mental health.

Unknown Speaker 1:02
Yes. So start us out. How does it How does exercise and eating relate to mental

Unknown Speaker 1:14
health? Yes, yes, yes. So I tried to come ready mozzie for your show, you know what I'm saying? So, over, you know, I've been studying healthy eating for some time, just for my own benefit of it. But when I was doing more research to answer your question with a healthy eating, so it's been proven in studies about that good. Oh, sugar. Oh, that good. Oh, sugar. And besides, we know the candies, we know, the pastries, things of that nature. However, if people pay attention to the things that we didn't realize had sugar in it, ketchup has sugar in it. Pickled pickled relish. vegetable broth has sugar in it, that high fructose corn syrup. So I'm just saying that to let people be aware that their sugar and everything is everything. And so when I was doing more studies when it was talking about why it's harmful is because sugar can be harmful to the brain. What happens is it promotes inflammation. Inflammation. What about

Unknown Speaker 2:18
bread and rice and mashed potatoes?

Unknown Speaker 2:22
No, no. Now if you eat bread, that that that white bread, that white bread is no no. I like brown bread. If you do the brown bread, I mean, of course, I don't want to use the word moderation. But just be mindful. If you eat pretty healthy throughout the week and one day you like look because the other day I had some sweet potato pie. Oh, but look, I'm saying but just not overdoing it. And you know what I'm saying? Let's not overdo it. Let's not beat up our body. So the sugar yes promotes inflammation. And it oxidizes stress. But

Unknown Speaker 2:55
you know, I've noticed a lot of vegetarians or vegans.

Unknown Speaker 3:02
They eat a lot of sugar. They eat a lot of sugar. The thing is we have to we have to do our research about our food we have because I know somebody who said oh she did vegan or vegetarian for a month she gained weight because she just well you eat pasta. Okay, there's things even for me when it comes to the white bread. I've now I'm not perfect okay, but I've attempted to get better at it. So I picked up what was it um, chickpea chickpea flour and I make my tortillas if you will with it or if I want to have bread again when I'm in that healthy mood when I want to have that healthy bread and I will fix it with chickpea you can even do maybe almond flour or there's other flowers if you if you can do that home based to avoid that over sugar and over process okay? Because we've got to be careful so when I begin the research and this is things anybody can look up and find it worsens the symptoms of the mood disorders because what happens is serotonin combined with obviously the serotonin and what it does it regulate regulates our sleep and appetite mediates you know, obviously our emotion, things that nature however, what happens is people don't realize is that the serotonin 95% is producing IGI track. Oh, that's why foods affect us so much. Because this place this GI tract here 95% Can you believe that?

Unknown Speaker 4:29
No. And I'm pissed. Because I love sugar,

Unknown Speaker 4:37
mashed potatoes, meat and red meat and bread like this. So I get it. So that's one reason why foods affect us more than we realize. Because the gut and I know you've probably heard Oh, my gut feeling I don't feel right about something. I mean, we talked about with intuition, but that's why because our gut does so much more than feed us, right gives us that emotional space. Okay. Okay, yes.

Unknown Speaker 5:02
And then what about the exercise?

Unknown Speaker 5:04
So the exercise? Oh, but I wanted to share something really quick. Can I say something? So I was researching to talking, they were talking about the Mediterranean diet when or the Japanese

Unknown Speaker 5:16
supposed to be like the best diet, right? Okay, yes.

Unknown Speaker 5:19
Because of course, they're not eating, you know, all these processed foods that we've got to get away from. And it was said that will risk that will lower the risk of depression, about 25 to 25% to 35% lower than our western United States diet, that Mediterranean diet will do that. And the thing is going back to the mental health, with the food is what happens when we are feeling stressed. Sad, we grab some unhealthy food. Okay, don't we usually if

Unknown Speaker 5:48
I should have had a Mediterranean person on the show, just so I can compare?

Unknown Speaker 5:54
Right maybe on the next one. But then we have to be mindful mindful eating when we get stressed sad. Some people eat, you know, in any mood. What are we grabbing? McDonald's? You know, chips. Yeah, you know, unnecessary unhealthy foods. So we've got to be mindful about that. And then put in the action step to say, Hey, I'm going to replace chips for you know, almonds, or whatever the case may be

Unknown Speaker 6:19
here sticks.

Unknown Speaker 6:23
It's possible trust me again, I know. I've heard but it's possible. We've got to do the research people.

Unknown Speaker 6:30
Go Winfrey. She said she would always go to chips. That was our go to

Unknown Speaker 6:37
Yeah, yeah. Again, I like chips, but I'm trying to ease out so I'll get pumpkin seeds. or sunflower seeds, instead of health is wealth. So you know, so definitely still sticking on the foods just to give the people okay, what do I go to? So that's what I'm talking about replacing things. Okay. replacement. The fruits and vegetables, people who love their sweets. There's a lot of fruits that are actually really sweet. You know? So be mindful, depending on what crisp apples crispy Okay, those

Unknown Speaker 7:10
are good. Those are like they're really good. But they're high in sugar. Like the highest

Unknown Speaker 7:18
There you go. So the sweets is not a problem you can find. Also this is I think a vegan recipe get a date. And oops, sorry, I can't remember but get a date. That's that sweet to look at you while you look at me Give me that

Unknown Speaker 7:30
I don't like date. Why are you looking at well,

Unknown Speaker 7:33
dates and something else? If you look up the recipe because I don't know it off here like raisins. You can make it into a Snickers. It tastes like a Snickers bar dates and two other ingredients. It's like a Snickers bar. It's vegan. Yes,

Unknown Speaker 7:46
girl. What is it?

Unknown Speaker 7:47
I don't remember. You got to look it up. And trust me if you guys look up Tabitha Brown, you know who Tabitha Brown is now. She is an amazing woman who's been vegan for some time because of her health. She has to do vegan. She has a book out feeding the soul. Tabitha Brown and she's all vegan. Okay. Yeah. So it's possible. You can do it I believe in you. Okay. All right. So the mindful eating please be aware of that. And when it comes to that healthy eating pay attention I was listening to something else to an A gentleman said if you're big on sugar, or alcohol, caffeine, maybe choose one of those three because all of those three they said caffeine when you come off of those highs and the alcohol you will notice you're starting to feel depressed. Really? Yes. And he said whatever one sugar, caffeine alcohol, whatever one that is your vise if you will. 3030 days or if the 30 days is too long. I know maybe start off with the whole full seven days. Stay away from the extra sugar because again sugars and everything but just don't be by no candy cookies, cupcakes, all of that. Oh then try it caffeine. kind of reduce it and see how you feel. Okay, do a food tracking log.

Unknown Speaker 9:05
Maybe you know I've been drinking black tea. So I replaced the coffee. Okay with the black tea.

Unknown Speaker 9:15
Look at you I'm so proud of you. It gets you you got this pat yourself on the back. So that's why it's so imperative for us to be mindful eating start off small some people get overwhelmed. I'm not losing my caffeine on my caffeine. To start off small start off with you two days no caffeine and see how you feel and then go from there. Okay, okay, I can do that. I know you can.

Unknown Speaker 9:38
Now Oh, you know what? Bananas. Bananas are good. Oh, are raw. Okay. But when you blend them, it becomes like more sugar.

Unknown Speaker 9:55
And I don't even know if I knew that. I mean because I make smoothies with with the bananas does out

Unknown Speaker 10:00
of it. My son is in the background. What did you tell me about the bananas? Come here? Come tell me

Unknown Speaker 10:14
hey, take my seat. Tell us about the banana.

Unknown Speaker 10:18
Come on down and teach us learn something. Learn something. So I heard that

Unknown Speaker 10:25
when you eat a banana, like you just pay when you eat it is less calories, but then when you blend it up, it becomes more. That's what I heard. I mean, I see no YouTube.

Unknown Speaker 10:37
YouTube University. Yes. 101 Bananas 101 I mean, I'm not necessarily surprised because the bananas are high in sugar, you know, and then when you blend it up, so I could see that makes sense. Thank you, Donovan for that lesson, I hope.

Unknown Speaker 10:54
Oh, yeah. And another thing I heard you're talking about? Um, what is it? Replacing coffee and all that? What you do you put? What is it? Not February could otherwise the chili one. Chili.

Unknown Speaker 11:08
Chili Chili powder, chili powder, cayenne pepper,

Unknown Speaker 11:12
cayenne pepper. What are some limits? There you go. Oh, okay. I

Unknown Speaker 11:16
think I've heard that. Yep. That's a cleansing one. Isn't that? He said you to begin

Unknown Speaker 11:19
your that's where he got that lot information off for you too.

Unknown Speaker 11:23
Yeah, no, for real. I do too. Okay, one on one YouTube one on one. Exercise. Exercise. All right. So we are moving. Yes. Exercise. So do you exercise on it? Yes, actually bucks. So Oh, okay. And how do you feel after you? Do wonderful, you feel wonderful. Would?

Unknown Speaker 11:40
Can you hear me for me? Okay, yes, I've never done anything like this. So

Unknown Speaker 11:43
well, you got this. You're doing awesome. But so yes, moving on to exercise and mental health and mental wellness. And so the reason why it is important is because it talks about how mental health can be improved. And we can even lower the rates of mental health, mental health illness scuze me mental illness when we move. So how long have you been boxing? Two years. Okay, and if you don't mind me asking kind of what was the driving force to get you into boxing

Unknown Speaker 12:15
matches is good exercise. Good exercises, teaches you to be able to defend yourself better.

Unknown Speaker 12:24
I liked that. I like that. And so when it comes to mental health and exercise, one thing is a lot of people, not everybody, but you know, when we're sad, or when we're frustrated or depressed, or whatever the case may be, sometimes, again, not everybody, I can't put everybody bucks, but sometimes we tend to what do we do sit around, right? Or go to sleep? Right. And these are activities, if you will, that people do is like if you're going to go to sleep is going to sleep, you wake up, but the situation is going to still be there. You know, I'm saying so we're doing activities that are not improving our body, which again, it's proven that when we exercise the other chemicals, the chemicals in our brain will turn around as far as and boost our mood. Right? Yeah. So that's why exercise is very important. Also just a little bit more benefits. So people can know boosts mood, obviously. Concentration. Have you ever felt more? I mean, of course you feel like better physically but mentally and emotionally Donovan. How do you feel after you box?

Unknown Speaker 13:25
Like my energy is I really have like, really?

Unknown Speaker 13:29
And then do you feel like okay, I can go finish up our accomplish what I need to finish up our accomplished. And then

Unknown Speaker 13:35
when you just keep going then you get you learn discipline. So keeps you disciplined to Yes,

Unknown Speaker 13:41
yes. So besides boxing, the other physical thing that you do notice it. He's like, no, just boxing. Boxing is good. I remember going to a boxing thing to work it out. But this was years ago, and they had me to jump rope. Mm hmm.

Unknown Speaker 13:53
Tell us your footwork. Yes, there

Unknown Speaker 13:55
you go. So continuing on the benefits, alertness definitely keeps you alert keeps you alert. And also to in my research, not on YouTube, but just in research, talks about how the physical action can be just as effective as antidepressants. Going back to the chemicals, we're talking about chemicals in the body, because that's what antidepressant is what medication is, it's a chemical, but our bodies naturally have chemicals in it. So if we do some type of exercise, and I want to bring up movement, so with me being a life coach, I have a movement, workshop, and it's just movement and how we as humans, we're, we're humans that like to move right? If we think of babies, babies are active when when you see babies are moving, when they hear music, they smile, they dance, they do something so we're by just nature and then as we get older, sometimes that just changes but if we go back to movement, so even if some people are like I don't exercise, exercise is not fun, find something that you can move with. So dancing Obviously boxing Of course, we know the main exercise is working out going to the gym. But what is a movement for you? So it could be I don't know, what's another movement, Donovan, that doesn't necessarily have to be the traditional exercise. Once you got this, and that was a good one. That's the way I release dancing. It could be it could be just

Unknown Speaker 15:19
going on a hike or something going on a hike because you're not just exercising, but you're looking at the view and everything. Yes,

Unknown Speaker 15:25
yes. And even to what I was reading about movement, getting out of our normal range of doing things. So a lady said she was like, Don't even change up how you write if you're more right handed, and I change that up. So move in different because that what that happens is we change up our regular mood, a movement, excuse me, if we change it up, it does something to the brain to make the brain more alert, because our brain can get into this automatic type thing. Oh, auto, you know, but if you say okay, I'm going to write with my left hand, it triggers something in the brain to think something different and to think harder, Think harder, be more alert, be more aware, which will then be like, Oh, you might start seeing life in different view instead of that, you know, that sadness view or whatever the case may be. So that's what I'm talking about as far as exercise, yes, but movement another another out of this book I was reading when she was talking about movement and exercise, she said, even if, again, everybody don't exercise their butt only joggin Get it in a few moments. Get up and do something that is different and unique for you or whatever that movement is. So if you're not usually a stretcher, yes, get out of that zone and stretch you don't I'm saying if you're not usually a jogger, get out.

Unknown Speaker 16:35
Understand it? Well, people don't be stretching. Don't get it.

Unknown Speaker 16:39
So okay, then your stretcher right? Let's do this. Yeah. 10 seconds, 10 seconds. And why is that important for you?

Unknown Speaker 16:47
So I'm breaking nothing.

Unknown Speaker 16:49
Okay, he's I want to be agile, okay. And continue to move. So nothing. And of course, as we get older, we want to make sure we're continuing that. So some more research on exercise, as we talked about with the physical A, it's going to keep your body physically looking right. I think everybody wants to be physically looking right. And then talking about the chemicals in the body however to it deals assists you with your coping ability, with how we cope if we exercise and stimulate our body and stretch our body because you know, when you exercise depending on what type of exercise you can feel yourself, you know, sometimes you have to push yourself right, like okay, let me I got 20 minutes or whatever minutes left on this on this. Was that call? Yeah, so treadmill or boxing or a guy you know, a mile left on the hike, it forces you to push yourself. And so with exercise, when it says assisting with the coping ability, coping ability of other stressors, we can get frustrated with life. Right. But the more that we stretch ourselves to cope with something that doesn't feel comfortable, that will help us with coping with emotional things. Yeah, I

Unknown Speaker 17:56
definitely agree. Yeah, if I'm ever having bad days, I'm like, even if I already went to two bucks into something I'll go to I'll go to my home, my gym in my apartment and workout. Yes, and it changes it changes your mind. It

Unknown Speaker 18:14
does. It does. And I was reading to opportunities for new experiences will come up depending on where you exercise like you box, you'll meet new people, right? You meet new people, new experiences. So there's many because sometimes people get caught up in all just on physical benefits of it. But as we myself and Donovan are sharing, there's many more benefits to exercise and how it can help with that mental health. And again, please say this for eating say it again, for exercise, start small, just don't just sit around because you feel too overwhelming. Okay, so Donna, what what else do would you like to try that you haven't tried when it comes to the boxing, or excuse me that physical activity exercise, whatever the case may be,

Unknown Speaker 18:56
I wouldn't be able to say I mean, I'll just I'll just box sparks explore about like, once or twice a week.

Unknown Speaker 19:03
Oh, I like that. I like that. So I do go to the gym, maybe like once or twice a week. Again, mine is dancing. So any type of dance class, I'll try it. Take it. I mean, I've noticed

Unknown Speaker 19:16
this and everything out there. I mean, it's kind of it's kind of it kind of the same as boss because you really kind of dancing when you're boxing. Because

Unknown Speaker 19:23
like you said the word the word everyday how your hand I'm

Unknown Speaker 19:27
pretty sure if I join like some dancing class who would improve my bucks and I liked that. I liked that because she was trying to get me into yoga. So she was saying a lot a lot of fighters they they're in there with them. So I guess at all because I know football players take ballet and stuff. So it's like other things that help with your sport that you play.

Unknown Speaker 19:53
I like that. That's good, how you can connect almost any movie going back to movement. You can connect it and how it will benefit not just like you said to football, they're doing ballet yoga you yourself. So there's many things to exercise and or, you know, again we'll use the word movement to for the mental health. I love that Donovan. Thank you for sharing.

Unknown Speaker 20:13
Oh capitolo bucks and Jim is on Tropicana and pickles in Las Vegas, so,

Unknown Speaker 20:20
okay, I like that. Thank you, Donovan for your input input and Miss Z.

Unknown Speaker 20:29
Castillo I'll be visiting you

Unknown Speaker 20:35
soon. Castillo Castillo. Okay, sponsorship. Amen, amen. Amen. I love that. Yeah. So what do you do for exercise? Nothing. I don't miss our movement. Okay. What's your movement? I like to dance. Yes. Oh, yeah. You do like to dance?

Unknown Speaker 20:51
Yeah. So, because of my voice, unfortunately, I'm unable to do a lot of movement. Yes, so I missed the salsa. Yes,

Unknown Speaker 21:08
please do please do when you are able to to get back into it?

Unknown Speaker 21:13
Yes, for about three minutes. And then that's it. But I want to thank Donovan for coming. Yes. Donovan, thank

Unknown Speaker 21:22
you for your input.

Unknown Speaker 21:23
Thank you for sharing. All right. Thank you.

Unknown Speaker 21:27
Thank you, Donovan.

Unknown Speaker 21:30
All righty. So before we wrap up, I know. You want to plug your book. Sorry.

Unknown Speaker 21:36
Yes, yes, yes, this is one of them. Daily Press, Daily Press. And in a nutshell, it's about the pressures of life, things that happen to us I get us discouraged, frustrated, disappointed, despondent, all of the DS, okay. But I call it daily press. And those of you who may not be able to see the picture, I have a diamond on it. And what that means is think about a diamond Z, you know what a diamond has to go through from their original place it was B It wasn't even called the diamond call that coal and the pressing that it had to go through to become this pretty thing that we like. And so I talk about the things that we go through it's even though it doesn't feel good, it's not in vain, you will come out better if you take a moment to look and say what is this cultivating it within me? And I have my different entries of things that I was experiencing that cause these D motions that I mentioned, but reminding myself it's cultivating something in me okay. Yeah. daily pressure. It is on amazon.com and I will be having a bit meet the other excuse me. I'm not holding it. But there's event meet the Arthur January 15 at mariposas. Oh, yes.

Unknown Speaker 22:47
So we'll have to have you back. What date is

Unknown Speaker 22:50
the 15th? It is a Sunday. It's

Unknown Speaker 22:53
a Sunday so it's where I am. Is every Saturday. Oh, at 7:30am. So, okay, I'd like to welcome you back. Okay,

Unknown Speaker 23:03
thanks. Yes, already. Perfect. Thank you see,

Unknown Speaker 23:08
you're welcome. And until then, we'll see you next week. Bye.

Transcribed by https://otter.ai