Category: Fitness & Wellness

I googled the phrase ‘world gone crazy’ to find a song I was remembering with those lyrics. As it turns out there are numerous songs with that title or something very similar! Some are recent and the videos on YouTube show photos depicting images associated with the pandemic, Black Lives Matter movement, and other times where hate, destruction, and war were prevalent. I suppose the world has always had times that were crazy, but we still must keep on living.

This blog is dedicated to finding opportunities for gratitude and thankfulness despite the craziness and to performing acts of self-care despite what’s in the news. November is usually the month associated with gratitude and thankfulness since “Thanksgiving” always occurs on the 4th Thursday. This holiday is a time when we gather with family and friends to share our bounty of food and express gratitude for each other and what we have in this world. People travel near and far to do this. In fact, Thanksgiving is one of the most traveled holidays in the United States, causing traffic delays on the roads, tracks and in the skies – which can be quite stressful.

Let’s see what we can do to make mid-November and Thanksgiving a little less stressful and healthier all around. First, be grateful for the variety of foods we eat on this American holiday that are native to our country and continent. Second, limit the amount of time you take in ‘the news’ and do things that provide a little bit of an escape from our harsh reality. And third, engage in activities that help others and repair the world – in keeping with the Jewish value of Tikkun Olam.

Eat Native Foods:

Did you know that potatoes (considered a starchy vegetable) were cultivated by the Incas in South America 1,800 years ago? Potatoes with colored skins (purple, gold and red) as well as sweet potatoes are more nutritious than white potatoes. They also add pleasing color to your meal. Corn (botanically a fruit but classified as a starchy vegetable or grain) provides many vitamins and elements that the body needs in moderation. Pumpkins are seasonal to autumn and pumpkin pie is often a dish we see for Thanksgiving dessert. But don’t forget about the other kinds of squash (winter, butternut, spaghetti, acorn, etc.) that bring color and nutrients to a dish or can be made into a hearty winter soup.

Other healthy native American foods that can enhance your Thanksgiving table include cacao bean, tomatoes, and chili peppers. Cacao is the basis for chocolate which was used by the Mayans in Central America to make a bitter “drink of the Gods;” it contains antioxidants and has anti-inflammatory properties. Beans (black, white, red, kidney) and legumes (like as lentils and green beans) are a good sour of protein and very versatile to use in dishes. Green beans are native to South and Central America and are often found in the popular creamy casserole on Thanksgiving but they can be cooked in a heathier way (roasting, steaming, sautéing). Tomatoes, also native to South America have many vitamins, minerals and are known for the phytochemical lycopene and are versatile all year round. Finally, chili peppers (considered berries) are native to South America and cultivated in Mexico, bring taste and heat to any dish they are cooked in. The chemical they are known to provide through ingesting or topically is capsicum.

Limit news watching time and do leisure activities:

It is easy to get caught up in watching the news. It is available 24/7, after all. But it is not ideal. Whether it is first thing in the morning or in the evening after work, limit how much time you read the newspaper/news feeds, watch television, or listen to the radio/podcasts. Take a break by doing something that takes your mind off of current events – engage in a favority hobby, exercise, cook, knit, read a book, socialize with friends, take a long shower/bath, walk in nature or participate in a Pozez JCC adult program,. To find a list of upcoming programs click here: Events | Pozez Jewish Community Center of Northern Virginia (thej.org)

Help Repair the World (perform Tikkun Olam):

In this time of gratitude and thankfulness, it is our moral obligation to help others in need. The Women’s Social Impact Group (WSIG) was created with this vision in mind. Currently, WSIG is working to combat homelessness and hunger and improve the environment with its mission of recycle, repurpose, reuse. One of our most important commitments is to the annual FACETS Hypothermia Prevention Program where we assist Bethlehem Lutheran Church each winter in hosting guests for a week; December 24-31 is our week this year. You can support this effort in a few ways:

1. Buy raffle tickets for the Baskets of Love FUNdraiser in the J’s Lobby (through November 15)
2. Volunteer for JCC Days during Hypothermia Prevention Week – click on the signupgenius link for opportunities to provide meals, food/snack items, gift cards, supplies and assistance: Pozez JCC: Hypothermia Prevention Week: JCC Days (signupgenius.com)
3. Become a member of WSIG and/or the Community Impact & Engagement Department’s new Volunteer Center.

I hope you can take time out to be good to yourself this month…eat healthy (and include native foods this Thanksgiving), pursue pleasurable activities to destress, feel gratitude and thankfulness for what you do have, and give back to the community. Wishing you a wonderful Thanksgiving holiday!

Pickleball has been making waves across the world as one of the fastest-growing sports. It’s easy to see why – it’s a game that combines elements of tennis, badminton, and ping pong, making it accessible to people of all ages and fitness levels. The JCC is your one-stop destination for all things pickleball. We offer a range of opportunities for players to enjoy the sport:

1. Open Play: Come and enjoy casual games of Pickleball with your fellow members. It’s a great way to meet new people, improve your skills, and have fun.
   
2. Teen Open Play: All teens welcome! For anyone 13-19 years old and of any skill level. All equipment is provided by the JCC (nets, paddles, and balls). The Pickleball session will be supervised by a coach to provide assistance and feedback to all participants, to help develop their skills and overall experience.
   
3. Teen Open Play: All teens welcome! For anyone 13-19 years old and of any skill level. All equipment is provided by the JCC (nets, paddles, and balls). The Pickleball session will be supervised by a coach to provide assistance and feedback to all participants, to help develop their skills and overall experience.
   
4. Clinics: Whether you’re a beginner looking to learn the basics or an advanced player aiming to refine your technique, our clinics cater to all skill levels. Our experienced instructors provide personalized guidance to help you reach your goals.
   
5. Tournaments: For those seeking a competitive edge, we organize Pickleball tournaments that allow you to test your skills against some of the best players in the area.

As with any sport, safety and fitness are paramount.  Pickleball is a physically demanding sport, and like any other sport, it comes with a risk of injury.  Our Private and Semi-Private training services include injury prevention and sports performance.  These programs are designed to keep you in peak condition and minimize the chances of getting hurt.

In summary, Pickleball is more than just a game; it’s a community, a source of fun and fitness, and a way to challenge yourself both mentally and physically. At the JCC, we are committed to providing you with the best Pickleball experience possible, including opportunities for open play, clinics, and tournaments. Additionally, our focus on injury prevention and sports conditioning ensures that you can enjoy the game you love while staying safe and performing at your best. So, come join us at the JCC and experience the thrill of Pickleball in a supportive and vibrant community.

Habit formation and behavior change are widely discussed, especially because we live in a culture that, for better or worse, is fixated on self-improvement.

I am not a psychologist or motivational speaker. However, I do feel qualified enough to give you the “Too Long; Didn’t Read” version of some works on habit formation from experts in the field. If there is a mountainous goal that has been eluding you, read on!

Laws of Habit Changes from Atomic Habits by James Clear:

Make it obvious: pay attention to your environment and make cues for the desired habit. 

For example, if your goal is to read x number of books for the year, it could be a good idea to place a book on the coffee table where the remote control usually rests.

Make it attractive: the more enjoyable or attractive the habit is, the more likely you are to do it. Try “temptation bundling,” pairing a highly probable and desirable habit with the new habit. 

For example, watching your favorite show while walking on the treadmill if you want to make a habit of walking for thirty minutes a day. This is a way to make our penchant for instant gratification work for us.

Make it easy: remove friction and obstacles that prevent you from performing the habit. Better yet, plan for challenges ahead of time.

For example, if my goal is to save money, I will pack a lunch to take to work. If I know I have a hard time getting out of the door in the morning, I will pack my lunch the night before.

Make it satisfying: Positive reinforcement can help cement your new habits. Track progress and reward yourself for small steps!

Reflect on these laws. Think of a goal you have or a habit you’d like to adopt. Now, read the laws again and think of ways you can make your specific habit obvious, attractive, easy, and satisfying.

Other techniques for habit building:

Habit stacking: Identify a habit you already do consistently. Choose a new habit you want to incorporate into your routine. Create a link between the existing habit and the new habit by doing them together.

For example, if you would like to start learning about current events, you could decide to listen to the BCC Global News Podcast every morning during your daily commute.

Habit stacking and temptation bundling are similar, but the difference is that temptation bundling capitalizes on a thing we really want to do and habit stacking uses any existing habit to support a new habit.

“Don’t break the chain”: Comedian Jerry Seinfeld shared that he cultivated a habit of writing comedy every day by marking the calendar with a big, red X when he did, regardless of how much he wrote. By seeing a “streak”, you’re more likely to continue the behavior.

Identity-Based habits: I’m paraphrasing here, but there is a saying that goes something like “everything you do is a vote for the person you are”. Identity based habits are the way to seal the deal and make your new habits stick. Most goals are about outcomes, but identity-based goals are about changing your belief systems. James Clear writes that there are two steps for sustained success: Decide the type of person you want to be and prove it to yourself with small wins.

Don’t underestimate social power. By being open with others about your goals or plan to cultivate a new habit, you are psychologically more likely to be consistent. By having an accountability buddy (or even friendly competition), you increase your chances of making a change.

For example, the app Goodreads shares your annual reading goal with your friends. You can also share your progress for books you’re currently reading, like other readers’ progress updates, and share book reviews with friends!

More on Temptation Bundling and Habit Stacking: https://jamesclear.com/temptation-bundling 

More on Identity-Based Habits: https://jamesclear.com/identity-based-habits 

Unlocking Us with Brene Brown featuring James Clear:  https://open.spotify.com/episode/4FtUEweiSDXfHZCAPQhWEA?si=rLiestA0Sbyh8455VBmcEA