16 minute read
Darija Varnas
The Wellness Wardrobe
Interview and Photography By Amina Touray
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What exactly does a health coach do, and what do I need one for? - You may ask yourself. I didn’t realize I needed one until after a zoom consultation with health coach Darija Varnas. Despite the different time zones - me being in Sweden and her in California, we managed to schedule a time that suited us both. Darija will consult anyone willing to jump on the wagon towards a healthier lifestyle. Before our consultation, Darija emailed me a health history form to fill out so that we both could get a better sense of my health habits and goals. With just three months left in 2021, now is a great time to get a head start! Answering the questions was both awakening and necessary as you’ll be held accountable. For someone like myself - who generally avoids conversations about myself, the consultation was beyond my expectations! Darija’s approach is warm, loving, educational, and non-judgmental. When you’re happy - she’s happier!
So if you have asked yourself what a health coach does or if you need one, this read will help you find the answer.
A health coach is your support systerm for your journey to better health! We gently guide the client by educating, motivating and empowering individuals by using a thought-provoking and creative process that inspires them to maximize their personal and professional potential.
In short, we put the client in the drivers seat to be able to reach their health goals with a little accountability and guidance along the way :)
There is a renowned quote that says - “let food be thy medicine, and let medicine be thy food”, by Hippocrates. Where are your stands on that, do you think that we can cure ourselves with the right foods?
First thing that came to my mind was when I read my favorite book that my best friend had gifted me years ago. “Healing with Whole Foods” by Paul Pitchford. It really opened my eyes to a whole new way of eating.
Especially in 2011, I was diagnosed with a Bone Marrow Failure Disease called Aplastic Anemia, and I really put this type of mindset to the test. Not only was Western medicine a huge and crucial part to my remission, I think also having a positive mindset, and a nutritious diet really helped put me in a better space mentally and physically. Setting new routines, and enforcing better eating habits can really make a big difference. I love supplementing with different kinds of food, oils, and herbs by using them in teas, food combining, and even as topical treatments! However, everyone is so different, that bioindividuality plays a huge role in this. One persons medicine can be another persons poison. You have to really listen and tune into your body to figure out what’s right for you, but knowing where to start is sometimes the biggest challenge.
What fruits, vegetables, and foods, do you always have at home, and why?
I’m a huge fan of rotating foods regularly to keep me on my toes and be able to try new things. But here is a list of my favorites! ● Sauerkraut adds so much delicious taste to everything and you can throw it on top of anything! Packed with probiotics and great for gut health! ● Micro greens sometimes we don’t have time for salad, but throwing this on top of eggs, avo toast, sandwhiches, and even take out meals. It gives that extra nutritional boost you need from your greens. They're so cute too ! ● Radishes perfect to slice into slivers for dipping instead of chips! Gives a delicious spicy, juicy, crispy crunch ● Frozen Berries for smoothies, jams, chia puddings, desserts. They last a lot longer when bought frozen, and I love eating them just like that on hot days. (have you tried frozen mangoes?! YUM) ● Seeds, nuts, and grains are my staple for salad toppers, snacks and sides to get my healthy fats and protein in a pinch ● Beans My favorite source of protein and fiber! Canned or in bulk, just give them a good rinse to wash off excess sodium to prevent bloat! So filling and so versatile. ● Miso paste/ Seaweed! I usually sub seaweed for salt, which provides a great source of iodine and iron. And miso, (another gut friendly, fermented food) really adds so much flavor and nutrients too! ● Mystery Farmer Market Purchase fun to pick a product you’ve never had (or heard of) before to experiment and research! (Who knew you could mash parsnips like you would mashed potatoes?! Such a unique taste and flavor!) By doing this, you’re not only supporting a local farm, but you may also surprise yourself with finding a new favorite food.
What common mistakes do you often see, when people are transitioning to healthier lifestyles, and how can they be avoided?
I think not believing in yourself is a really huge setback for a lot of people. Having that positive support, and the “I can do it” mentality will really get you far! When people give up without giving your body a chance to adjust to it’s new regimen is very common and can be so disheartening. We’re constantly looking for a quick fix in our fast paced society, so slowing down to be mindful of what your body is asking for can be easily overlooked. Patience is a virtue, and if you give yourself a chance and enough time to see those results you may be pleasantly surprised. “Slow and
steady wins the race!”
What do you do to quiet the “noise” and stay spiritually balanced and motivated, in a time when there is a lot of fear and uncertainty?
When I feel overwhelmed or anxious, I find that slowing down, drinking a lot of water, and taking long deep breaths really puts me in a relaxing state. Or even some light exercise like taking a walk, doing yoga, or deep stretches will help me take those deep breaths without even knowing that i’m doing it! It’s like tricking my brain into slowing down and focusing on just myself and the task at hand, while reminding myself to be grateful for the things our bodies can do and are capable of. In doing so, I always feel so much happier, lighter and calmer afterwards. (and it also helps gives me the best sleep!)
You always seem so energized and happy, what’s your secret?
Ha! THANK YOU! That means a lot :) I’ve always loved to laugh. I joke a lot and find silly situations in everything. It’s also contagious! Sharing a laugh with someone always snaps me into a good mood, it’s my favorite thing. The energy part ebb and flows. I am a highly sensitive person that definitely needs to recharge after being around loud noises, and big groups of people. I think that is the most important thing I’ve learned with balancing my energy. Knowing when to set boundaries and never feeling guilty for taking care of yourself and your needs. I feel the most happy and energized when I’m able to hydrate, get a good night's sleep, and a mindful, balanced meal to get my full recharge. Sounds so simple, but it can be really hard to do in a daily routine. It’s become invalu-
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The Wellness Wardrobe Health Tips 5 quick and easy tips to feel better everyday!
Healthy diet and exercise play a major role in your health, but there are also many other factors that go way beyond the plate. I like to call this building a “Wellness Wardrobe”. Just like building a clothing wardrobe, you must start with some basic foundation essentials. Once you get into the routine of finding what works for you and incorporating these into your daily life, you can start adding and building onto this foundation to support and cater to your own unique needs. Having this simple guideline by getting us “back to basics” will help you achieve long term health and wellness success. Here are my favorite wellness wardrobe components that ANYONE can start implementing today!
1Crowd out your plate with whole foods! Get back to the basics by eating a traditional diet high in fruits, veggies, quality protein sources and healthy fats. By crowding out your plate with organic produce and avoiding added sugars, processed foods and unfamiliar ingredients, you are adding potent health benefits that can help you live a long and healthy life! TIP Start with vegetables. When building meals, put veggies on your plate first. “Crowd out” your plate and aim to do this two meals a day to increase your veggie intake! 2 Move your body! (At least 20 min a day) We are all so different, so it’s important to find an exercise that is unique and works for you. Start by getting outside to hike or take a walk, especially if you can get some sun while you’re at it (for a natural source of Vitamin D!). Walking is a great choice and you can start small by walking at least 10-20 minutes a day. Not only does exercise burn calories, it also improves your hormone levels, reduces stress and improves your overall body function. TIP Stand up and stretch every 60 minutes to get the blood flowing on a regular
3Stay hydrated! Hydration is an important and often overlooked marker of health. Staying hydrated helps regulate body temperature, aids in weight loss, may relieve constipation, delivers nutrients to cells and keeps organs functioning properly. It also improves sleep quality, cognition and mood. TIP Drink a glass of water right when you wake up in the morning, and carry a water bottle throughout the day. If you have water on hand you’re more likely to drink it. If you need an extra element with taste, add lemon, mint and/or cucumber for a fun “spa water” twist. Also, coconut water is a great source of electrolytes for
4Reduce stress by increasing self care for mental wellness Excess stress can raise cortisol levels and severely impairs your metabolism. Stress can increase junk food cravings, fat in your stomach area and raise your risk of various diseases. Some things to help ease stress are practicing deep- breathing techniques, exercise, and even meditation. TIP When feeling stressed or overwhelmed, stop to take a few deep breaths and/ or drink some water. My favorite breathing technique is the 4-7-8 “relaxing breath” routine. Breathe in for 4 counts, hold that breath for 7 counts, and then exhale out for 8 counts. Repeat 4 times, twice per day!
5Sleep like a baby! (7-9 hours) Poor sleep can disrupt your appetite hormones, and reduce your physical and mental performance. People who do not get enough sleep tend to make food choices that are higher in fat, sugar and calories, potentially leading to unwanted weight gain. TIP To sleep like a baby, pamper yourself like a baby. Shower, dim the lights, get into a slow and relaxing mindset. Also, make sure your bedroom is conducive to good sleep by adding black out curtains, a cool temperature setting, and reducing screen time an hour before bed time.
Oven Roasted Veggies Recipe
Ingredients: ● 3 Large Carrots ● 1 small head cauliflower ● 1 small head broccoli ● 1 medium red onion ● 6 cloves of garlic ● Olive oil for drizzling ● Any other seasonal vegetable you have on hand (potatoes, squash, brussel sprouts) ● Salt, pepper, and any other seasoning of choice to taste (Turmeric, rosemary, oregano, cumin, all taste great!)
Instructions: 1. Preheat oven to 425 degrees 2. Cut up all the vegetables into large chunks 3. Place onto a sheet pan and toss with olive oil, salt and pepper, and seasonings. 4. Place into the oven and bake for 20-25 minutes 5. Toss the vegetable ten minutes into cooking time so they cook evenly 6. Crowd out your plate and enjoy!
Angelique Brossard:
Savvy Tunica Biloxi Entrepreneur Does It All
Written by Mia Nicole Photography By Llaremi & Charles Williams, Ambedo Photo and Film
If you were a devoted viewer of the ABC hit series, Scandal, then you remember being on the edge of your seat every time the shows’ powerful, female lead, Olivia Pope [flawlessly played by the amazing Kerry Washington], boldly said, “It’s handled.” When she proclaimed those words, you knew at once that whatever task she was called upon to do, no matter how difficult it was, it was taken care of. That dogged determination that Olivia possessed, no matter the situation, task or circumstance, is displayed daily by women around the world. Someone who is not afraid to take on a challenge or create new opportunities for herself and others, is
Angelique Broussard. Born as a member of the federally recognized
Tunica Biloxi Tribe of Louisiana, Broussard is a mother and successful businesswoman who holds titles such as CEO and Founder within her many companies.
A Mother’s Love No Matter the Distance
A single parent of two, taking care of her daughter who suffers from autism disorder, is the first order of business for the busy entrepreneur. “I wear many different hats,” Broussard says. “My 27-year-old daughter has severe autism and I have been advocating for her for years. In 2001, my daughter was the first person to be a part of a project called Consumer Director Care Plus. It is a state-funded program run by the parents that allows us to choose someone to serve as a provider for them; I am her sole provider. She currently goes to a life skill program during the day. Taking care of her is a 24 hour, 7 days a week job. I provide her transportation and I have transported her 45
minutes one way per day.”
Music and Fashion Make Her World Go Around
When poet Henry Wadsworth Longfellow said, “music is the universal language of all mankind,” he was on to something. As the CEO of Clemcreations, LLC, an entertainment consulting firm, along with her partner, Cacique Jakar – whom she manages as an artist, Broussard does everything from booking gigs, landing record label deals. Broussard’s desire is also to bring people together by creating musical events around the country, which she does through her entertainment firm and her non-profit organization.
A Great- Grandmother’s Legacy Helps Others
Broussard founded the Clementine Pierite-Broussard Foundation, a non-profit organization to ensure that women and children of the Tunica Biloxi tribe had the proper education and housing they needed to survive. The foundation is named after her great-grandmother, Clementine Pierite-Broussard. Originally called the Tunica People, [Tunica intermarried with the Biloxi tribe] the modern-day tribe was federally recognized in 1981. Broussard remembers meeting her [great grandmother] after returning to the United States from Germany, where her father had been stationed. “I remember when we came back to the States, my father took me to visit my great grandmother, Clementine Priete-Broussard on a reservation in Marksville, Louisiana - where her tribe has been for the past 400 years. “My great grandmother was 100 percent Tunica and the Matriarch who provided the historical blood marker for our current tribe,” Broussard says. “She and her oldest son Harry, Jr., would speak to me as a young child about how important it was for me to recover land and other treasures that belonged to us. There had been a lot of thievery going on and my family wanted to groom me to be the one to recover land and treasures and give it back to the Tunica people, so that we could once again thrive. Of course, being only six - or seven years-old, this was confusing to me.” Broussard also remembers how after getting their land back [the tribes], her father and the tribe’s first chairman, Earl Barbry drove all the way from Marksville, Louisiana to Washington DC to prove that there were faulty trea-
ties. “Through the direction of my father and Earl Barbry, we were able to get all of our land back and then utilize the money to create businesses for ourselves as a tribe to support ourselves as a unit,” Broussard says.
With home offices in Chicago, Illinois and Houston, Texas, their home base is known today as Cairo, Illinois, which is located at the base of the Mississippi River. Although scattered across the country, there are 1226 tribal members. The tribe also has a plethora of businesses. “We have Casinos, restaurants, hotels, and an entertainment company that has produced a couple of films. Our tribe is an 85-million-dollar company,” Broussard says. Unfortunately, the effects of the pandemic have taken a huge toll on their community. “COVID-19 has been spreading from one tribal member to the next because a lot of them live on the same reservation,” Broussard shares. “I don’t live on the reservation, but I know it was a huge spread. They had no other choice but to close our gaming commission office, as well as our government offices. This caused many of the programs that are needed to help our people to close; and they are still closed today.”
Creating New Opportunities at Fifty Fifty was the turning point in Broussard’s and she is now working towards receiving her master’s degree specializing in the law studies of indigenous people. “I am hoping that the program will prepare me to take a role as a tribal council member in the future of my tribe so that I can be a leader that is well versed in policy for our tribe. Because there is homelessness, domestic violence and an underrepresentation of our people in careers and education, I felt like those were the things that our people need help with. So, I am going to present myself under my grandmother’s name since she was the one who instilled in me the desire to help my community. I will be working with our education department, our housing department, and social services department to provide help for our people.” “When I turned 50,” Broussard says, “I really wanted to prove to women my age that they can still be older and look great. I created my blog, Fifty Under Forty to help women 50 and over find looks for under $40.” Just like Olivia Pope, Angelique Broussard is handling things.
