Featured

Welcome!

Hello and welcome to Wholeness Health and You! My name is Amy and I’m so glad you stopped by!

Wholeness Health and You was created based on my own health journey and wanting to share what I’ve learned (so far!) with you in a simple, real, and honest way that empowers you to take an active role in your health.

The concept is simple. You are not broken, you are whole. You have what it takes to achieve optimal health, you just might need a little help discovering what that means for you. And on your journey you will come to realize what you are really capable of.

On a slightly deeper level, it all begins with WHY. Finding our true “why” is the basis for all that comes after. And yes, it actually does matter! It can be the ‘make it or break it’ of our success.

So join me for the ride! Read about the different aspects of health, plus all kinds of informational tidbits, recipes, and recommendations for books, podcasts, shows, activities, and whatever else I can think of! Explore the site and begin YOUR journey…

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Woods Walk #7

We did it! We froze but we did it! We squeaked in the last hike before the November 30th deadline – and the snow storm.

For our last endeavor we decided on Messenger Woods in Lockport. We bundled up in our winter coats, hats, gloves, and hiking boots. I’m so glad we geared up this time because the terrain was most definitely NOT smooth. We literally trekked through the woods for this one. Up. Down. Twisting and winding our way along the leaf-covered trail. Avoiding camouflaged roots that threatened our balance. It wasn’t terribly tough but we certainly had to pay attention to where we stepped.

The north loop was fairly short and when we reached the end of it we saw the arrow pointing us in the direction of the south loop which creates a much wider circle around the preserve. Although the trees were basically bare, there was still plenty of color on the ground and the sun shining through cast a golden glow on everything it touched. Needless to say that, because of the cold, we didn’t linger too long here. We essentially speed-walked our way around so that we could hop in the truck and crank up the heated seats. We agreed that we would definitely come back next year when everything is in bloom and the weather is better for a leisurely stroll. We’ll probably bring the camera too – I’m sure we’ll have a lot to take in when the forest is alive with color and activity! Overall this was a treat. It’s too bad we were too cold to really enjoy it! LOL I would definitely recommend this trail and I’m looking forward to going back.

Hubby and I submitted our hikes and completed the form to receive our medallions. I’ll be back with a picture and an update once we get them. We’re glad to have completed the mission and we’re already thinking about next year. In the meantime, there’s a turkey sandwich with my name on it waiting for me. Gotta go……

Happy hiking!

#WoodsWalk2025

#reconnectwithnature

Woods Walks 5 & 6

Ok, so waiting until the very last week to try to squeeze in three walks may not have been the best idea . . .

Our hike through Theodore Marsh was rather bleak, gray, and windy. I can’t say that the scenery was spectacular but I can only imagine that it comes alive during the warmer months. The weather wasn’t very cooperative and even the animals took cover. We didn’t see a one. Thank goodness the terrain was level and easy to navigate. At 2 miles total, there and back, it was fairly quick too. I ended up putting the hoods of my sweatshirt AND my jacket on and tucked my hands into my sleeves in order to protect my fingers from the stinging wind. I’d like to go back someday when the weather is much warmer and the vegetation is alive with color and activity.

Cloud cover and cold mist set the stage for our next hike through Rock Run Rookery though it offered a bit more in the way of scenery with a large lake and what we think might be American White Pelicans. (I’m not a “birder” and it took a bit of internet searching to estimate the species.) Whatever they were, they were plentiful and graceful, swimming in small groups or hanging out on the water. The path itself is just under a mile long, beginning with a paved surface then transitioning to a really cool boardwalk-type pathway out into the tall grasses and over the waterway. On a warm sunny day I think this would be a picturesque spot to eat at one of the picnic tables, drop a canoe or kayak, or birdwatch, though I read that winter is a great time to see bald eagles. I’d like to go back someday and explore a bit more.

We’ve got one more hike to go to be eligible for our Woods Walk 2025 medallion and only a few more days in which to complete it. I don’t have high hopes for nice weather but we’ll be prepared for it. We’re determined to finish!!!

Being Thanksgiving, I want to wish everyone a wonderful day filled with warmth and peace. Let’s give thanks for the blessings we have, no matter how small. For me, especially after these two chilly hikes . . . I’m grateful for heated seats. 😏

Happy hiking!

#WoodsWalk2025

Woods Walk #4

Oh my goodness! What a beautiful day for a walk! We visited Riverview Farmstead on Saturday for Woods Walk #4 and loved it! I had to work in the morning and we still had chores to do but we couldn’t resist a quick getaway, especially when the weather was so incredibly cooperative. If you’re not familiar with it, or maybe you’ve simply driven past it a million times without realizing it was there, Riverview Farmstead is a hidden gem located at the corner of Hassert (a.k.a. 111th) and Book Road in Naperville.

The farmstead sits on a parcel of land alongside the DuPage River at the end of the winding drive leading away from the main roads. You can tour the property, read all about the Clows as well as some of the other families that settled in the area, and meander along the paths that lead to the river. In the open area you’ll find the original limestone house, a wooden structure that used to be a residence, and of course the big red barn. And with the fall colors blazing in the afternoon sun it was like a picture perfect step back in time.

The path itself wanders through the property with a spur heading north-ish and the official Woods Walk section that heads south. Unfortunately we didn’t have time to explore the northern path, but we plan to head back someday to see it. The Woods Walk path allows you to choose either the paved or the crushed stone. We first took the paved portion south, enjoying the sunshine and crisp, clean air. Once we reached the check-in point, we ventured a bit further west but turned around at the small parking lot near the residential area. We continued our return trip by veering off the paved path, walking along the gravel path that stretched along the river. The trees that lined the way shimmered in the sun, we could hear birds chirping and squirrels rustling through the brush while the river quietly flowed beside us. At the finish, we paused for a few moments to take it all in, a bit sad to leave. It was an extremely peaceful walk and, at only about 1.5 miles, it was a fairly quick and easy escape.

Riverview Farmstead is a precious little piece of history and a wonderful place to visit. I imagine it’s a photographer’s playground all year long! (I wish I’d brought my camera!) I hope we go back during the winter just to see it under a blanket of snow . . .

#RiverviewFarmstead

#HappyHiking

#WoodsWalk2025

Spinach and Feta-Stuffed Chicken Breasts

Living a more Mediterranean lifestyle has opened my eyes to the joy of cooking. And that’s saying a lot because I’m not one of those people who is blessed with the ability to cook without a recipe. God bless my husband who has endured, with a somewhat pained smile, some of my “experiments” that didn’t quite make the grade . . . Not that I’m a terrible cook but I definitely need direction! Over the past several months now, we’ve been enjoying delicious, healthy food that leaves us satisfied rather than raiding the fridge for something else.

The following recipe comes from “The Mediterranean Diet Weight Loss Solution” by Julene Stassou, MS, RD (I’ll be writing a full review of the book in an upcoming post!) and it’s awesome! I’m sure for a seasoned cook 😏 it’s so simple but for me, I wouldn’t have thought of it much less how to put it together. Here’s what you’ll need:

Prep time: 10 minutes

Cook time: 45 minutes

Servings: 4

2 tablespoons extra virgin olive oil

1 pound fresh baby spinach

3 garlic cloves, minced

Zest of 1 lemon

1/2 teaspoon coarse sea salt

1/8 teaspoon freshly ground black pepper

1/2 cup feta cheese crumbles

4 boneless, skinless chicken breast halves, pounded to 1/2-inch thickness

Preheat the oven to 350°. Heat the olive oil in a large skillet over medium heat until it shimmers. Add the spinach and cook until wilted (about 3-4 minutes) stirring constantly. Add the garlic, lemon zest, sea salt, and pepper. Cook for about 30 seconds, mixing everything well. Remove from heat and cool slightly. Blend in feta cheese.

Spread the spinach and feta cheese mixture in an even layer over each chicken piece and roll the breast around the filling. Secure it with a toothpick or butcher’s twine. (I used a longer toothpick and inserted it on an angle.) Place the chicken breasts in a large enough baking dish and bake for 30-40 minutes or until the center reaches 165°. Remove from the oven and let rest for 5 minutes before serving. (And remember to take out the toothpick before your first bite!)

Note: I forgot the lemon zest and it was still really good! LOL I also used less salt than the recipe called for and it was very tasty. (I’m not a fan of salting.) We enjoyed this dish with a small side salad and rustic sourdough but you can serve it up with just about anything you’d like to round out the meal. And there’s enough for leftovers! Cook once, eat twice. Oh yeah!

Enjoy!

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Love Your Toofies

Ever since we were kids we were told to brush our teeth every day. Twice a day. Floss. Don’t eat so much candy. Other than to ward off bad breath, cavities, and the embarrassment of having food stuck in our teeth, we didn’t really think about much more than that. What we didn’t know, however, is just how important those few minutes each day were to our overall health.

Let’s think about it from the most basic level. The mouth is, essentially, the gateway to the body. Consider how much we take in through our mouths: food, fluids, air, and whatever else is floating around. It’s a direct line to our respiratory and digestive tracts. That means that whatever we take in will end up in our stomachs (and beyond) as well as in our lungs and bloodstream. All the more reason why we should be selective about what we ingest. If we don’t take good care of our teeth, gums, and mouth we let in germs that could travel to other parts of our bodies, infect different systems, and cause inflammation and disease.

Um . . . no thanks.

There are some factors that put us at higher risk of periodontal disease. Poor nutrition, smoking, excessive use of alcohol, and even high stress levels are some of the more obvious culprits but what we don’t always realize is that any condition that lowers our ability to fight off infection could put our dental health at risk. Diabetes, autoimmune and respiratory disorders, cancer, HIV/AIDS, and even osteoporosis can affect the body’s defenses against nasty germs. But even if we’re healthy, poor dental hygiene can actually lead to things like respiratory problems, cellulitis, cardiovascular disease, endocarditis, high-risk pregnancy, and oral cancers. Even our mental health can be affected – when we feel down, we may neglect self-care, which may lead to embarrassment of the way our teeth look or how our breath smells. I think you get the idea . . .

So, what can we do about it? How can we take control of our dental health and, hopefully, ward off all kinds of terrible health issues? Here are some tips, most of which we already know, but are always worth mentioning – and remembering on a daily basis:

  1. Brush and floss regularly. Opinions differ about whether we should floss before or after brushing. Some say after, to get anything we missed, and some say before, to loosen up food particles hiding between teeth and under gums. That way they’ll get removed during brushing.
  2. Use mouthwash.
  3. Avoid alcohol and tobacco. Some say to even limit the amount of tea or coffee we drink to avoid stains and acid eating away at the enamel.
  4. Maintain a healthy lifestyle. Be active and eat good, nutritious food. Good health starts from the inside.
  5. Maintain any conditions that you do have. Take prescribed medications, treatments, etc. to help your body do its job in fighting further problems.
  6. Avoid food and drinks with high acid content and sugar.
  7. See your dentist every six months for regular cleanings, checkups, diagnostics, etc.
  8. Replace your toothbrush or toothbrush head (if you have a power toothbrush – and I HIGHLY recommend them!!) every six months.

In fact, at my last dental visit, my hygienist spent barely any time at all scraping my teeth. She commented on how easy it was and commended me for taking such good care of my teeth. Then she asked me how I did it. Here’s my secret: other than the brushing, etc. I change the toothbrush head between dental visits. My hygienist cleans my teeth really well (duh) and about three months later, I replace the toothbrush head before plaque has too much of a chance to develop. Then, about three months later, I have another dental visit and she cleans them up once again.

We all know it’s important to stay healthy and strong. Though it seems painfully obvious that dental health is part of daily life, it’s amazing how easily we can take it for granted and neglect it – until the day something goes wrong and fixing it is not only incredibly painful but expensive too. So show your “toofies” some love. Take care of them and they’ll take care of you.

#HappyBrushing

#LoveYourToofies

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475

https://penndentalmedicine.org/blog/connection-between-oral-health-and-overall-health/

https://www.carequest.org/about/blog-post/how-oral-health-affects-overall-health-and-how-improve-both

https://health.clevelandclinic.org/oral-health-body-connection

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

U.S. Pointer Study: Lifestyle Choices and Brain Health

We all know that eating right and exercising is essential to a healthy body, but did you know that it makes a big difference in your brain health too? The Alzheimer’s Association’s U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (U.S. Pointer) was conducted to assess the effects of nutrition, movement, and cognitive challenges on brain health in older individuals. The main idea: to see if specific “interventions” could protect the brain and even reduce the risk of dementia.

So here’s the skinny on the study. In six locations across the U.S., 2111 people between the ages of 60 and 79 who had an increased risk of dementia due to family history, high blood pressure, cholesterol, or blood sugar and who did not exercise regularly volunteered for the 2-year study. They were divided into two intervention groups: structured and self-guided. Both groups engaged in physical exercise, computer-based brain challenges, nutritional changes, and were encouraged to participate in social activities – the difference being “structure, intensity, and accountability”. The structured group was given a very specific program for exercise, mainly a mix of strength training and aerobic activity, another for nutrition (the MIND diet), cognitive challenges via Brain HQ, and regular health checkups. They also met with staff 38 times over the course of the study to set goals and discuss progress. The self-guided group was encouraged to follow the same guidelines as the structured group, and had access to the same tools, however they ultimately chose the changes that fit in with their lives and schedules. They had support from the staff though they set their own goals, and participated in team meetings just 6 times during those 2 years to discuss their progress.

The results? All good! Both groups did well with 89% of participants completing the entire study. The self-guided group averaged better attendance at team meetings, which I thought was interesting. (Personally, I think 6 meetings is not quite enough, but knowing myself, I probably wouldn’t have attended all 38 meetings either.) The structured group did a great job of nearly meeting the “active minutes” goal of 90 minutes each week and surpassed the MIND diet goal of 9.5 by reaching a score of 11. Both groups were given health and brain checkups every 6 months throughout the study (which included cognitive tests and lab work) and the good news is that there was improvement “regardless of sex, ethnicity, genetic risk (ApoE4), or heart health status.” While both groups showed improved cognitive function, the structured group had a significantly greater improvement overall. The bottom line? Making healthier choices regarding exercise and nutrition, coupled with cognitive stimulation, make a big impact on brain health. And they’re not done. 83% of the participants are going to continue with a 4-year extension of the program to assess the long-term effects of lifestyle changes on cognitive function.

So what’s the secret? What’s the magic mix? Here’s the “Brain Health Recipe”:

  • Complete 30-35 minutes of moderate-to-intense cardio 4 times per week plus strength training and flexibility 2 times per week.
  • Engage in 30 minutes of computer-based brain challenges 3 times per week along with social and intellectual activities.
  • Follow the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) which consists of fresh foods, preferably as unprocessed as possible, like dark leafy greens, berries, nuts, whole grains, fish, and olive oil with limits on sugar and “bad” fats like trans- and saturated fats.

That’s it. Exercise. Good food. Brain games. And if this “recipe” has worked for individuals at risk of dementia, think about what it could do for us all. Remember, change doesn’t have to be a total 180 . . . little changes over time are the stepping stones of better health later. Start with something simple: an extra serving of fruit or veggies each day, an extra glass of water, a few extra laps around the house, a quick crossword, sudoku, or other game that gets you thinking – whatever you like. Make it fun. The more you enjoy it the more likely you are to stick with it. I’m going to keep my eye out for more information and results, especially regarding the extension, and I’ll report back when I can. Until then, here’s to your (brain) health!

I hope you have a wonderful day!

https://uspointer.net/home.cfm

https://www.alz.org/us-pointer/home.asp

Diet Review: MIND Diet

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Woods Walk #3

Mission #3 is in the books! We’re taking care of my sister-in-law’s dog, Fred, for a few days and decided to bring him along to O’Hara Woods in Romeoville. And I have to say – looks can be deceiving.

First of all, the start of the walk wasn’t how we’d pictured it. In fact, our first attempt was a bust because we started at the complete opposite side of the preserve, off of Beverly Griffin. The true trailhead seems almost urban – it starts near the Police Department and Village Hall buildings, on Grande Blvd. We parked in front of the police department, then headed toward the residential area and picked up the paved path there.

Once we began to follow it around the building the landscape morphed into vast greenery, spreading behind the buildings and beyond. We paused at the fork. To the right, the path lead to the pavilion and the park. We turned left and within a few steps we were swallowed up in the forest.

From there, it was like we’d stepped into another world. We saw a few houses through the trees and an open area with a retention pond, but the rest was completely wooded. Birds everywhere. Squirrels darting from tree to tree. It was quiet. It was cool and peaceful. The paved path eventually turned into packed dirt that meandered through the woods. We followed an old wooden bridge that lead deeper into the forest and eventually to an open area.

Here is where our journey ended. We checked in at the Goosechase checkpoint, and contemplated going further but poor Freddie looked like he didn’t have much left in the tank. Besides, the path from there was grassy and grown over. We weren’t really comfortable taking him through so we turned back.

It wasn’t what we expected, for sure, but it really was a pleasant surprise. And now that we know where we’re going, we’ll probably head back again – maybe once the trees turn. It’s definitely worth a visit. A nice, quiet walk in the woods.

Happy hiking!

#OHaraWoods

#WoodsWalk2025

Woods Walks 1 & 2

With such beautiful weather this past weekend, Hubby and I decided to hit the Woods Walk trails and knocked out two of them: one on Saturday and the other on Sunday.

On Saturday, we hopped over to the Lake Renwick Heron Rookery: Heron Rookery Trail and Turtle Lake Loop. Turtle Lake is one of our favorite haunts – has been for years – but the trailhead for the challenge is off of Renwick Rd. in Plainfield, not Lockport St. The walk is about 2.5 miles total and offers cool views of the lakes plus the heron “apartments”. The rookery portion of the trail is closed during breeding season, usually early March through mid-August so it was nice to be able to meander along and look at the lake. We didn’t see any herons, unfortunately, but there were a few wading birds at Turtle Lake. For those who are looking for a fairly easy hike, this one’s for you. The rookery trail is crushed limestone and the Turtle Lake Loop is paved with a slight elevation. My selfie is at the trailhead . . . should’ve taken it before we worked up a sweat! Eek!

On Sunday we decided to visit Hammel Woods: DuPage River Trail. Make sure you check your map before you go. You’ll need to enter the preserve from Rte. 59, then follow the narrow winding road all the way down to the kayak launch. (You’re there when you reach the small circle drive and see the wooden bridge.) We really like this trail because of all the tree cover and it’s especially beautiful a bit later in the season when the leaves have changed. (I have some awesome pictures from a couple of years ago!) You can also veer off a bit and stand on the bank of the DuPage River and be soothed by the sound of the water. Further along the trail, at the Goosechase check-in, we were surprised to see that part of the trail was closed due to renovations or construction of some kind so it tells you to turn around. On their map it says it’s about a 2.5 mile trek, however MapMyRun gave us a total of about 3. Either way it’s a beautiful way to spend an afternoon and this path is completely paved as well – great for strollers, pets, and those who just like want to enjoy non-strenuous exercise. I didn’t take a picture of this one. One goofy selfie is enough . . .

Not sure where we’re going next but you can be sure I’ll report on it and give some tips and info in case you’d like to venture out for a walk.

Until then, happy hiking!

#reconnectwithnature

#WoodsWalk2025

Woods Walk 2025

It’s that time of year again – the weather cools, fall colors burst, the bonfire crackles, and the 23rd annual Woods Walk begins. I’m so excited!

For those who live in and near Will County Illinois, the Woods Walk offers a great opportunity to get outside, go hiking, and revel in the splendor of autumn. Every year the Will County Forest Preserve District selects several trails as part of a challenge, and those who complete it get a commemorative medallion; this year it features a fox.

Here’s the lowdown:

As always, make sure you’re prepared when you go hiking! Bring plenty of water, wear comfortable shoes or boots, and dress in layers. It’s fun to walk with friends and family, but if you choose to walk alone, please let someone know what you’re doing and where you’re going. Maybe even share your location. Keep an eye on the weather as well – this is Illinois, remember? It might be sunny now, but that could change in a heartbeat! Finally, look for the “Woods Walk Start” sign at the trailhead and HAVE FUN!!!

Note: Hubby and I were stoked to hit the O’Hara Woods trail this past weekend and couldn’t find the “Start”. Turns out we parked on the complete opposite side of the preserve and wandered around for about 45 minutes trying to find the trailhead! We got a great hike in, but didn’t get credit because we didn’t see the Goosechase checkin spot and were on the wrong side of the preserve. We’ll be going back for sure. We want that medallion! 🙂 If you’d like to hit this trail my suggestion would be to take Grand Blvd (off of 135th) toward the Romeoville Village Hall and Police Station. Park in the lot directly in front of the Police Station or (if it’s open) the lot just to the west.

Happy Hiking!!!

#reconnectwithnature

#WoodsWalk2025

Horiatiki Salad

Photo credit: Better Homes and Gardens Mediterranean Diet (2024 Edition)

Hubby and I are really enjoying our newly-adopted Mediterranean lifestyle. And I say ‘lifestyle’, NOT diet, because it truly is a way of life that includes other things, not just food. Combined with physical activity and emotional (or mental health) care, nutrition helps to create an overall sense of well-being and good health. Unprocessed food is great for us, filled with nutrients and flavor that feed our bodies; it can reduce inflammation, improve gut health, and prevent illness too.

One of our favorite go-to recipes (especially in a pinch!) is something that is so simple, yet so tasty, and takes very little time to prepare. It’s also incredibly adaptable. There’s no need for a scavenger hunt at out-of-the-way, expensive food markets that charge an arm and a leg for an ounce of product that’s been imported from some exotic land far, far away. You can find these things at your local farmer’s market or grocery store. It’s a Greek Village salad, a.k.a. Horiatiki. We found it in the Better Homes and Gardens 6th edition of the Mediterranean Diet magazine. We picked it up last year and have had lots of fun trying several recipes. Here’s the recipe:

Prep time: 15 minutes

Cook time: None

Servings: 6

6 oz. grape tomatoes, halved

1 medium bell pepper, diced

1/3 cup Kalamata olives, pitted

2 tablespoons extra virgin olive oil (EVOO)

1/2 teaspoon dried oregano

1 tablespoon capers (optional)

1 small cucumber, diced

1/2 med. red onion, thinly sliced

1 4oz. triangle feta cheese (or crumbles)

2 tablespoons red wine vinegar

1/2 teaspoon coarse sea salt

Place the tomatoes, cucumber, bell pepper, onion, and olives in a large bowl. We mix the EVOO, red wine vinegar, and oregano in a separate container then pour over the veggies and toss. Top with feta cheese and serve.

Note: We omit the salt. There are lots of flavors going on here and we don’t miss it. Also, neither of us is a fan of olives so we ditch those too, and we’ve had trouble finding capers, so we substitute sunflower kernels instead. Finally, to make this a one-dish meal, we add either sliced avocado or we use leftover grilled chicken and . . . voilá! Tasty. Filling. Healthy. And we usually have some extra for another night.

I hope you enjoy this recipe as much as we do. I’d love to hear how it goes for you or if you have any other substitutions. Enjoy!

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.