Prioritizing Wellness: An Inside Look at LáLew Public Relations' Mission for Good Health and Sustainability
LáLew Public Relations is committed to prioritizing good health and sustainability for our staff and supporters. We’ve been branching out throughout our community to gain a better understanding of wellness, what it looks like and how we can achieve it–both physically and mentally. This led us to incredible discussions with thought leaders such as yoga therapist Kaitlyn Vittozzi, Dr. Robert Denero of Mt. Hope Chiropractic, and most recently, registered dietitian-nutritionist, board-certified sports dietitian & certified strength coach Katie Vaughn.
Katie serves a wide variety of clients, including University of Rochester’s Sports Medicine program. Her long-standing career and depth of knowledge in the field of nutrition made her the perfect fit to continue our wellness mission. Below are answers to a variety of questions many people wrestle with, as well as tips inspired by our meeting.
Why is nutrition important?
Balanced nutrition is directly linked to improved energy, stable mood, improved sleep, less cravings, body composition improvements, better concentration and focus, improved gut health, reduced systemic inflammation and a decrease in disease risk.
Making small changes in one’s diet over a long period of time will likely yield greater results than trying to make larger changes all at once.
Why do I struggle to fall or stay asleep?
It’s important to remember that everyone’s body is guided by their own internal clock and will need different amounts of sleep. However, we can all benefit from some simple tips for healthy sleep routines. Limiting screen time to an hour before bed is one way to improve our sleep quality. The blue light emitted from smartphones, TVs and laptops may disrupt your body‘s natural wake/sleep cycle. Additional sleep tips include: sleeping in a completely dark room or using a sleep mask, meditating, using blue light blockers, going to bed at the same time every night, exercising regularly, keeping the room cool, using a white noise machine and eating snacks at least two hours before bed.
How can I manage stress more effectively?
Stress is a natural part of everyone’s lives. Taking a step back to think about the activities you naturally enjoy or could engage in more often may be crucial in balancing the way you live. Whether it be meditating, yoga, journaling, being outside, investing in therapy or talking to a friend, activities that connect your physical wellbeing to your mental wellbeing are the most effective.
Perhaps the most important thing Katie emphasizes is that everyone’s body is a little bit different. While we all undergo the same processes, our specific nutritious needs may vary based on body composition, activity levels, or daily habits. While an office worker might require a different diet than a mountain climber for example, there are three general tips to follow.
Maintain a good blood-sugar balance by incorporating protein, healthy fat and fiber.
Focus on foods that improve gut health by incorporating both prebiotics and probiotics.
Avoid inflammatory food types such as sugar, alcohol or processed foods.
While improving your health may seem daunting, the most effective way to start is to ask yourself, “If I could make one change today, what would it be?“ Pick and choose strategies that make the most sense and feel doable to you right now. You can always incorporate more later. Remember: there’s nothing wrong with starting small, that's where great progress often begins!