A Day In the Life

Leighanne Kubec is a nutritional consultant on Hilton Head Island, SC who offers nutrition counseling and consulting services to individuals, families and businesses. Leighanne received her BA degree from Boston College and JD from Fordham University School of Law. In 2011, she left the practice of law to pursue her lifelong passion for health and wellness. She received her training from the Institute for Integrative Nutrition, NYC and State University of New York at Purchase College, where she was trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods.

What made you choose this career path?

I have always been intrigued by health and the human body. I remember being in third grade in our dusty town library reading about fats…sugars…carbohydrates…food pyramids…just so many fascinating concepts. But, at the time I had no idea that nutrition could be a viable career path for me. So I followed in my father’s footsteps and became a lawyer. But after I had my children and we moved from California to Hilton Head Island, SC, I decided it was time for a change. I went back to school and pursued my interest in nutrition and all around healthy living.

You are a certified nutritional consultant? What does that mean?

In order to obtain my certification, I completed a twelve month program learning about over 100 dietary theories. I am qualified, based on that education, as well as my life-long learning and studying about all areas of nutrition and well-being, to advise people about diet, health and wellness. I am not a registered dietitian (RD) which requires more extensive education and training. My expertise focuses on the whole person—diet, career, family, exercise, spirituality—to create a well-balanced life. Nutrition, while an essential component, is only one factor is creating a truly healthy life.

If you could persuade people to change three things about their diet, what would they be?

Eat more veggies, avoid processed foods by preparing home-cooked REAL food more often, and really watching portion sizes. In America, we are the land of “super” sized meals and we have lost all sense of moderation. It’s why we have the greatest number of overweight people and we are facing dire health consequences as a result.

When you go out to eat with friends and family, do they feel that you’re judging what they eat?

I certainly hope not! First of all, I am a non-judgmental person overall. If someone asks me for advice or my thoughts on food or menu choices, I’ll give them my opinion based upon what they’ve asked. I think the most important thing for people to understand is that good health and nutrition is not based on a single meal or one night out a restaurant. It’s funny because often when I am out, people are surprised at what I order because they simply assume I am going to order a salad or salmon. I try to explain to people that in many ways we can eat what we like, so long as we do so in moderation and that includes proper portion sizes. In other words, it’s fine to have a slice or two of pizza—just don’t eat the entire pie and don’t eat it everyday.

Are there any books, magazines, newsletters, podcasts or websites you would recommend to learn more about health and nutrition?

There are a lot of good resources, but there is also a lot of misinformation out there. I would caution people to be careful about searching for diet advice on the internet. I really like EatingWell.com for healthy recipes.

What are some of the most common nutritional mistakes you see with your clients?

Not tracking food intake, eating excess portion sizes, falling for foods that are marketed as healthy when, in fact, they are at best mediocre, eating too many processed foods and not planning their meals.

What is your opinion on “detoxing” or cleansing?

I think a healthy juice detox can be a good way to clean out your system and to give your body a break from constantly trying to digest food. I do not think it is a good approach for long term weight loss because it is not sustainable. But I do like it for periodic “re-sets” of your body and nutrition.

What kinds of tools do you recommend to your clients to help them with their health?

Many of my clients find success with apps like MyFitnessPal or LoseIt! as well as exercise trackers like Fitbit. Another good tool is a food journal, to keep track of really how much you are eating. A scale to weigh portions, as well as using measuring cups can also help people understand portion sizes. Food delivery services such as Blue Apron are also really good for some people

What do you think about vegetarianism and veganism?

Vegetarian and vegan diets can be very healthy. But, it’s really important to be sure you are getting the nutrients you need. One example is Vitamin B12, which is an essential vitamin that is not produced by our bodies and can only be obtained from animal products. Very low B12 intakes can cause anemia and nervous system damage. So vegetarians and vegans need to be sure they either eat foods that are fortified with B12 (cereals, soymilk, etc.) or take B12 supplements. Also, people have to remember that being vegetarian or vegan does not automatically mean being healthy. You can eat potato chips all day and you’re vegan, but definitely not healthy!

How do you feel about exercise?

As I said earlier, diet is only one aspect of good health. Physical activity (cardiovascular and strength training) are also essential for a healthy lifestyle. I’d also include stress reduction (yoga, meditation, prayer), good sleep and happy healthy relationships with friends and family as additional components for a balanced life.

What would be your advice to people trying to lose weight or eat healthier?

Be kind to yourself. Change takes time. Hang in there, stay positive…it’s worth it.

How to improve your mental health

Along with having an inefficient diet, level of physical activity or sleeping schedule, there are many other factors to blame for a negative state of mental health. Some of these factors include:

Social isolation
Social disadvantages
Unemployment
Significant trauma
Loss or bereavement
Relationship problems
Genetics
Substance abuse

Due to these mentioned influences, it is very common for an individual to develop complications regarding their mental and, eventually, physical health. However, there are many ways outside of diet, exercise and sleep that will largely improve one’s mental state. Here are some examples:

Build positive relationships with others:
- Spend time with those you love
- Look into peer support
- Join a group with common interests
- Volunteer
- Surround yourself with positive, encouraging people

Make time for yourself and the things you like to do:
- Learn new things
- Participate in activities that you enjoy

Avoid usage of alcohol or drugs
Set goals regarding personal, physical, professional or academic achievements
Value yourself:
- Respect your mind and body
- Avoid self criticism
- Acknowledge your accomplishments

Indicators of mental well-being

The mental health of an individual can be in either a positive or a negative state. Here are some of the signs associated with each type of mental state:

Positive mental well-being indicators	Negative mental well-being indicators
Consistent in behavior Social (but can still spend time alone in an enjoyable manner) Capable of accepting criticism Capable of expressing emotions and ideas Sense of gratitude	Change in personality Social isolation or withdrawal Mood swings/changes Risky (and out of character) behavior Loss of appetite Illogical Anxiety or constant feeling of nervousness Higher levels of sensitivity Concentration troubles Less participation in school, work and other important activities Difficulty sleeping Substance abuse

These are just a few of the many indicators used to determine the mental well-being of an individual. As you can see, I listed a larger amount of indicators relating to a negative state of mind. This is because I find it extremely important to be able to recognize mental health issues among either yourself or those around you. If mental health conditions are not treated or acknowledged quickly, it could have long lasting impacts on one’s physical health as well.

The Impact of Mental Well-being on Physical Health

Many people do not understand the direct link between mental and physical health. Issues relating to mental well-being are more common than expected and often hinder the body’s ability to fight off diseases, especially those that are chronic, as well as one’s ability to make healthy lifestyle decisions.

A substandard state of mental health can result in many other health conditions including:

Cardiovascular diseases
Weakened immune system
High blood pressure
Obesity
Gastronomical complications
Insomnia

The issues mentioned above are only a few of the many complications associated with a neglected mental health. As you can see, mental state has a large impact on one’s physical health.

As mentioned in a previous post, ways to establish a healthy lifestyle, both mentally and physically, directly relate to diet, sleep, and exercise, the other main topics discussed within this site. For more information on these subjects, please look into the categorized posts in other sections of my blog.

The Mind vs. The Body

Many people question how the roles of the mind and the body interrelate. In most cases, the mind is considered the source of thought and other mental processes. Meanwhile, the body refers to how you respond and function physically. We often wonder is the mind a part of the body? or is it the other way around?

There are two common theories that attempt to explain the relationship between the body and the mind:

Monism	Dualism
Monism looks at the mind and body as a whole. It focuses on the importance of physical and mental interaction within the health of an individual.	Dualism offers a different perspective of the relationship between the mind and body. In this philosophy, these two entities are considered separate. The body is responsible for physical processes whereas the mind is responsible for mental processes.

Personally, I can understand the concepts of both monism and dualism. I agree with Dualism in the sense that the mind is responsible for mental processes and the body displays and responds to physical processes and changes. However, monism explains the connections and relationships among the mind and the body in a deeper sense, and without one of these components, the other wouldn’t be able to function properly. Therefore, monism and dualism offer different perspectives towards the roles of the mind and body as well as mental and physical health.

What impacts mental and physical health?

Poor physical health has been linked to the development of mental health conditions and vice versa.

Factors on individual’s lifestyles impact one’s physical and mental health. Some of these factors include:

Diet: Diet is a significant component of physical health. You can read more about this factor in another section of this site. In addition to the body, diet impacts the mind as well. The food you eat, particularly the nutrition included in it, plays a large role in the development of the mind and the prevention of negative health conditions.
Exercise: Remaining active is a large part of physical health. So large that it makes up its own section on this site. However, many people don’t realize the importance of physical activity regarding mental health. Exercise circulates and releases many hormones that influence important bodily processes. For example, endorphins are distributed through the brain during physical activity. Endorphins are commonly referred to as “feel good chemicals” as they provide the individuals with mental alertness and a positive state of mind. Furthermore, the expenditure of energy through exercise has been linked to decreased levels of stress and anxiety among people as well.
Inefficient sleeping schedule

Most issues associated with mental well being and physical health are chronic, meaning they occur or persist for a long period of time. Reducing risk factors associated with mental and physical health, including diet, exercise and sleeping patterns, will prevent the development of these chronic conditions.

Introduction

Although this blog primarily focuses on the importance of physical health among individuals, mental health plays a large role in the lifestyles of people as well. Mental and physical health go hand in hand, impacting one another in many ways that people don’t necessarily realize. People often distinct and separate the mind and the body nevertheless this should not be the case.

Inactivity

Physical activity allows for the strengthening of different body parts, provides energy, helps handle stress, and improves quality of sleep, circulation as well as self confidence. Therefore, without remaining active, the health of individuals is negatively affected.

Lack of physical activity is referred to as inactivity. Common results of inactivity include:

Cardiovascular diseases
Increased blood pressure
High cholesterol
Obesity
Type 2 Diabetes
Anxiety and Depression
Forms of cancer (colon, breast, uterine)
Weakened immune system
Lower metabolism
Hormonal imbalance

These are just a few of the many health conditions associated with a lack of physical activity. Inactivity has been an increasing issue among the U.S. population as many people do not realize the negative side effects of this type of lifestyle. By looking at the negative results associated with inactivity, people should become more motivated to incorporate physical actions into their daily lives.

Choosing the right exercise

Here are some of my personal tips regarding how to find physical activities that suit you:

Perform a variety of activities: By choosing a diverse exercise plan, you are able to discover new physical activities that benefit you or that you may enjoy. It is recommended that individuals utilize both aerobic and strengthening related activities into their lifestyle as well.
Vary intensity levels: By involving light, moderate and vigorous intensity activities into your schedule, you are able to maximize the benefits of staying active. Furthermore, it will become easier to create a routine regarding the effort levels of each workout.
Determine your goals: By identifying what you want out of your workouts, you will be able to find specific physical activities that suit your needs. Goals may vary among individuals. Common goals include: weight loss, increasing muscle strength, improving endurance/cardiovascular fitness and more.
Find activities that suit your lifestyle and routine: Convenience is a major factor in people’s daily lives, especially when it comes to health. Creating a workout schedule that complies with work and additional activities will allow you to improve your health without creating the stress associated with an overly busy lifestyle.
Exercise with a friend or family member: Performing physical activities with another person provides motivation to meet personal goals and try new things.
Hire a personal trainer: Personal trainers help individuals develop a workout plan that fits their desired goals. In addition, personal trainers motivate you into trying out new physical activities. They provide proper techniques and monitor your progressive health over time.

Intensity

What is exercise intensity?

Exercise intensity is a way of determining how hard your body is working during a specific physical activity. There a 3 “categories” regarding exercise intensity:

Light intensity: activities containing this level of intensity require the least amount of energy. Performing everyday tasks are common examples of using light intensity.
Moderate intensity: requires more energy than activities with light intensity, but more than activities with vigorous intensity. Examples include: biking, slow dancing, brisk walking, jogging, water aerobics and more.
Vigorous intensity: requires the highest amount of energy. Within this intensity, individuals have more difficulty performing the task, and is often seen through difficulty/trouble breathing. Examples include: running, swimming, jumping rope, hiking uphill and more.

Measuring exercise intensity:

There are 3 major measurement methods used to determine exercise intensity:

Talk Test
Target heart rate
Exertion rating scale

Talk Test

Talk tests are a simpler, quicker method used to determine intensity level: If you can speak or sing in an easy manner, you are currently exercising at a light or low intensity level. If you can speak in a comfortable manner but are unable to sing, you are currently exercising at a moderate intensity level. Lastly, if you are unable to speak or sing without difficulty (specifically breathing troubles), you are currently exercising at a vigorous or high intensity level.

Target heart rate

Heart rate refers to the number of heart contractions or beats per minute. It is often measured in bpm. This rate will increase or decrease based on the intensity of a physical activity. An individual’s maximum heart rate correlates, for the most part, to age. For moderate intensity physical activities, a person’s heart rate should range from 50% to 70% of their maximum heart rate, and this percentage will increase or decrease when performing light or vigorous intensity activities.

You can measure your current heart rate by finding your pulse through your inner wrist or the side of your windpipe. As you perform physical activities, focus on your change in heart rate to determine your intensity level. It’s important to remember that besides intensity level, time, weather, diet, hormones, medications, stress and other factors may impact your heart rate as well.

Exertion rating scale

The exertion rating scale, also known as the Rated Perceived Exertion (RPE) Scale measures the intensity of your physical activity based on how easy or difficult you find the exercise to be on a scale of 1-10. An individual must analyze physical signs including heart rate, breathing rate, sweating, fatigue and more. The exertion rating scale is based off of the following table:

Level	Exertion
0	None
1	Very light or minimal
2	Light
3	Moderate
4	Moderate or somewhat difficult
5	Difficult
6	Difficult
7	Very difficult
8	Extremely difficult
9	Maximum effort used
10	Maximum effort used