012: "If you’re making an effort, you’re doing great." Healthy living and lifestyle with a sense of flexibility and grace with Maleah Staton

Jen Amos 0:00

There's no need to wait on your service member to share a second hand information anymore. Welcome to holding down the fort, a podcast show where we put military spouses and children's needs front and center so that they can make informed decisions together as a family. Because let's face it, we know who's really holding down the fort. Let's get started

all right. Hi everyone. Jen amo is here with holding down the fort podcast show. And I am excited because I have another amazing guest on our show. Today. She is a registered dietician, fitness enthusiast and trainer and a new military spouse, Malia state in fun facts about Malia she's really passionate about being as eco friendly as possible, such as learning to recycle and reduce waste, including food waste, shopping without plastic shopping secondhand and becoming more aware of our impact on this planet. But don't worry, she won't rub it in your face if you don't do it yourself. Malia Welcome to the show.

Unknown Speaker 1:15

Thank you so much for having me, Jen.

Jen Amos 1:17

Yeah, it's my absolute pleasure. I'm so glad that you are open to coming on and sharing your expertise and a little bit about your story and also being a newlywed military spouse. So I want to congratulate you for that. I know you just got married about a week ago, right?

Speaker 1 1:31

After that. Ah, yes, we did. Oh, man.

Jen Amos 1:35

That's so awesome. Have you are you to planning on going on a honeymoon or has Have you already gone on your honeymoon?

Speaker 1 1:42

So we were actually legally married about a year and a half ago. We got to have our wedding ceremony on August 23. And so we are moving to Japan or PC, I think to Japan in about a year. So we're going to hold off on the honeymoon until we get there.

Jen Amos 2:00

Yeah, I was actually so I was a military child. And I was born in Japan. And I was there back and forth from California to Japan till I was about 10. And I loved Japan. Now I'm you know, I'm Asian. So a lot of people mistake me like when I say I was born in Japan, they think I'm Japanese. So it's like no, I'm not. I was just, it was just born there. I'm actually a Filipino descent. My parents are from the Philippines. But it's so beautiful there. I remember I was like, eight years old, I think seven or eight years old. And we were living off base because we were still waiting to you know, live on base, like there was a waiting list. And I remember I used to go cycling by myself like off base in around Yokosuka Japan. And I never knew what being unsafe felt like until we moved back to the States. And my mom just like never wanted me to leave the house. So that's one thing that I missed about Japan was just feeling safe. And just feeling like people are super friendly and polite and stuff like that. So hopefully, I mean, that was such a long time ago, that was already like 20 plus years ago, but hopefully, you know, when you go and you PCs over there, hopefully you'll have the same experience that I did.

Speaker 1 3:14

I hope so. I haven't heard anything bad. So far. Everything I've heard has been really encouraging and just we can both can't wait.

Speaker 2 3:22

Yeah, yeah. No, it's it's gonna be it's gonna be so great. I'm so excited for you. And they're malls. There is this place called the de Mall. It was I don't know if it's still there. But it's right outside of the cosca Navy base. And it was, it was like six storeys high. And yeah, every floor was different, like the bottom floor was like groceries. And then there was like clothing floor and then the toys floor. And then the very top there was mini golf. And it was like the coolest thing ever. I just, I remember that. And that was one of my favorite like malls to go to because it was so close to the base and everything and I was just so fascinated how like tall it was. I was like, how how was this mom selling so many floors?

Unknown Speaker 4:05

It's definitely gonna be a culture shock.

Speaker 2 4:08

Yeah, yeah, no, definitely. i It's but it I think it'd be a good culture shock, because it's really, really beautiful there. And I think that I mean, from my experience, people are really nice. There are at least a like pretend to be so we'll get that.

Unknown Speaker 4:24

Yeah, that's good. I'll take

Jen Amos 4:26

Yeah, yes. Yeah, definitely. Well, let me go ahead and just start with how about you share with us? How did you hear about holding down the fort podcast? And more importantly, why did you decide to be on our show today?

Speaker 1 4:38

So I think I heard about the podcast through Instagram. I don't remember if it was me who reached out to you or you were who reached out to me, but we had gotten into contact after I had posted something and I had put some hashtags on it. It was probably around the time that my husband got his wings and just got in contact through Instagram and I think it's a really cool opportunity for military spouses, just to connect and recognize that we're not the only military spouses on this planet. And you know, I'm not an expert in a whole lot. But I'm figuring out how to be a military spouse and have a career at the same time. And all of these things that I'm figuring out, and I'm not doing it perfectly, but I'm trying, and I think that's what we're all doing. And so it's cool just to share my experience of trying to be a good human and good wife and human on this planet. Because other people can hear that and go, Oh, well, I'm not doing it perfectly. But I'm trying to like, that's okay.

Jen Amos 5:39

Yeah. And I'm glad that you said that. And that's what I really want. The show to be about is just having the military community help and support one another through their own stories and their own experiences. I have interviewed a number of people on the show already. And I've come to find that although there are an abundance of resources and education out there for for like military spouses and families. A lot of them though don't, how do I say it like they, like they're unaware of it, or they're, they don't actively reach out for it? And and I think maybe there's just this disconnect, but I feel like when you hear advice through a fellow military spouse, or even your neighbor on base, like you're more likely to receive that, then like, what's what's just available. So you know what I mean?

Speaker 1 6:29

I think it can be so intimidating, whether you're a brand new spouse, or whether you're PCs into a new state or area, it can be so intimidating to start reaching out to people and to figuring out a community or figure out the community. And so it's nice to be able to listen to the podcast and the safe space of your own home. And and get some competence and learn that like you're not the only one that feels that way.

Jen Amos 6:54

Yeah, absolutely. And I'm just about to publish an episode with Jamie Chapman, who actually helps military spouses find employment. And so if you happen to need help, especially if you move to Japan, I would love to connect you to if you would love that love. Yeah, yeah. So there's there's a lot of spouses who are actively helping one another. And so if I can be that bridge, just by getting to know people on the show, then I'm glad to be that for people. Yeah, but it's a great resource. Yeah, yeah. All right. So Malia, for people who are getting to know you for the first time, why don't you just share maybe a snapshot of your life, particularly what keeps you busy and most excited about life nowadays.

Speaker 1 7:44

ittle bit, I'll walk it's not: 1000

Jen Amos 9:23

love it. I love it. It's a great way to describe it. I like how you change out of your pjs because even if you're at home, like you said it just establishes like that you're starting your day. My husband and I like work from home and I have to do the same thing as well. Because it's like, like I need to signal I need to tell myself and physically act like I'm out of bed and I'm ready to start my day because otherwise I if I'm in my PJs I can feel pretty lazy throughout the day. I noticed I noticed that difference. And so I liked that you mentioned that because even though you're home it's a A great way to get into the mindset that you're starting your day. And it's it's really awesome that you are structured and you're making the best use of your time right now being unemployed, or you describe it as fun unemployed is how you said it. Yeah, unemployed. Yeah, fun. And boy, I love that. It's the first time I've heard that. Silver lining. Yeah, yeah, absolutely. And really just taking care of yourself overall.

: 10:26

Yeah. Yeah, it is, it's a cool opportunity to instead of being negative about it to be president and say, This is a time in my life where I do just get to sit and relax and rest. And focus on me. Like we mentioned earlier, I just finished planning our wedding in 10 weeks. So taking a breath and, and just letting that be okay. I feel like we are such a Go Go Go society. And so it feels wrong to sit and relax for a little while. But it's been interesting to try and like come to terms with that and be okay with it.

Jen Amos: 10:58

Yeah, good for you. You have a have a good mindset around it. I mean, obviously, obviously, those feelings of like, what's my purpose in life right now it could could creep in. But it sounds like you're really taking making the most out of it and making your your time purposeful, even, even just being okay, with relaxing, because you know, rest is just as important as work, you know, you can't work without rest and don't rest at work. So it's like, what comes first the chicken or the egg kind of thing. But, but yeah, so well, very cool. Malia, I appreciate you, I appreciate you sharing a snapshot of your life. To our listeners, I'd love to get into our educational topic today. Part of what made me intrigued by you and May, why why we wanted to reach out is because you're a registered dietitian, and you're a fitness enthusiast and trainer. And I think of a lot how a lot of military spouses either are really good at staying on top of their health or not, because they there's other things that tend to move up to the surface, like taking care of their kids, or, or whatever it is like they're trying to get a career or trying to build a business from home, or no matter where they PCs off to. And so for our educational topic today, we wanted to talk about how do you keep a healthy routine when PCs seeing and making major life changes, without creating a lot of waste. And I like to add that because I think when there's a lot of change, it's easy to leave a lot of things behind, it's easy to neglect things and most of all, it's, it's easy to neglect. And so I'd love for you, too, just first start by sharing why is this topic important to you?

: 12:48

Yeah, I think when it comes to living a healthy lifestyle, it's gonna look different on every single person. So what a healthy lifestyle looks like to me is going to look different than what a healthy lifestyle looks like to you. And that's okay. Because we're all such unique people and individuals, we have different schedules and kids and dogs or maybe not kids and dogs, that maybe you're unemployed right now that that healthy lifestyle is going to change from person to person, but also from situation to situation. So like for me, right now I'm unemployed, so I'm doing specific things, to help keep a healthy lifestyle. But when I start work again, that's going to change a little bit. When we PCs to Japan, that's gonna change a little bit. And so I think it's really important to just always come at healthy living, and healthy lifestyles with a sense of flexibility and knowing that it's going to change and it's going to look different than your best friend or your husband, or your kids. And just having some awareness and flexibility and grace with yourself, I think is really important. And I don't think that that's the message in our media right now. It's all this like, all or nothing like you're either living another life or not. And there's just good and bad connotation, which is so frustrating to me. Because it's all good. If you're making an effort, you're doing great. If you're not making an effort, there's probably a reason and there's a way that you can make an effort. So that's why I think it's really important.

Jen Amos: 14:19

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: 18:10

It's definitely always a work in progress. And you did you touched on so many home and good topics. It's never about trying to be perfect. It's always just about making an effort. And for you your incident is the thing that is clicked in your mind. Like that's the thing that makes healthy lifestyle or a healthy lifestyle. Easy for you. That may not be you know, maybe someone tries an instant pot, and it doesn't work for them. And that's totally fine. But they find something that works for them. Maybe they go to Walmart and get a rotisserie chicken before a three day conference. And they get cucumbers because you can eat those raw or bell peppers because they don't have to be refrigerated. And that's how they make their healthy choices during that same conference. So it's cool that you said that that like it's not perfect, because we're not aiming for perfection. We're just aiming to make little changes every single day. And your body needs different amounts of food every single day our bodies change. And so it's really important that you recognize that too is that yeah, you had a little extra food, whether that be carbs or fat for proteins or, or what. But you also just finished a three day conference and you probably had more activity during that time. So of course your body was telling you you needed some food. So it's awesome that you were able to listen to that. So um, that's great.

Jen Amos: 19:29

Yes, I feel like I I feel like I've established a pretty healthy relationship with my body. That makes sense. It's like rather than shaming it, it's like oh body thank you for being so resilient. Thank you for like being there for me.

: 19:45

Yeah, and I love that that's like the goal that you want because if you treat yourself with negativity and hate, you're not going to get as far you treat your kids with love and they grow up To be great human being the thing with our bodies?

Jen Amos: 20:04

Yeah, absolutely. I agree. And I'm glad for me part of how I got to that place was I used to get eggs in my breakouts, like I had like a skin rash that would just like, never go away. And it would get worse if I scratched it or sweat or whatever. And so there was, there was a time where I didn't realize that I was so stressed and eating so unhealthy that that's why my skin was acting the way it was. It was only until it took it took over my entire right hand and I'm right, I'm right hand dominant, right eye dominant, where like, I couldn't shake hands with people, it was hard for me to type. And I really had to make a big life decision. I thought, okay, like this, this can't go anymore. I can't keep putting myself in these stressful situations I keep, I can't keep eating this way. And so for me now, it's not necessarily about like, how beautiful I think I am. It's more like, if my skin's clear. It's a good day for me, you know, I, I feel I feel beautiful because my skin is clearer. And more importantly, like I can function like I can do stuff in my life. And I think that's the most important thing about living a healthy living a healthy lifestyle is to just to make sure you're functional. And you can like get through the day and your health doesn't keep you from doing normal things, especially if you can help it. Yeah. So Malia, I thought I would ask, obviously, you have a wealth of information that I think maybe the average military spouse or family may not have, for people in our community that want to learn how to live a healthier lifestyle. Do you currently feel like there's enough resources or education around that?

: 21:42

I think it depends on on what on where you're located. We have been at least as a married couple, we've been at two different bases. And we have been super lucky at our last base in in Texas, we had a really great gym on base. And I was able to partner with that gym and work with clients that were part of a like a fitness challenge and help them with their nutrition and the gym was super open to having me have my business cards in the gym and you know, kind of table there and be a presence. So people knew that they had questions they could come ask me at this new location. I'm not exactly sure I haven't been here long enough. But I do know that there are trainers, at most gyms, there are gyms that most bases. And so that's a really cool resource that you get the the fitness side of it, because a lot of gyms will hire a trainer that comes in. And it's a good, well balanced gym, you'll get some female trainers, you'll get some male trainers, young trainers, you'll get some older trainers and people that specialize in different things. And so I do think and I hope you have some rose colored glasses on, I hope that a lot. Most of the basis, I hope that most bases have good fitness resources, I don't think that we have a lot of nutrition resources. And that's pretty normal, the world of nutrition is very up and coming. Although we've been eating our entire existence on this planet, people are starting to realize that, yes, you can move your body, yes, you can go to the gym x times per week. But if you're not fueling your body appropriately, the goals that you have are going to be much harder to reach. And then we see that a lot in collegiate athletics, professional athletics, even in high school athletics. And so I think that is transferring a lot into your gyms on base and your bar classes in in town. And so I think it's starting to become more mainstream as of right now, it is a lot harder to find a dietitian through the military unless you're really sick. And so that's, that's something that's kind of a struggle, because if you're sick, and if it's appropriate, your medical professional will send you to a dietitian, but you kind of have to ask, if you're just someone who wants to eat healthier, and maybe lose a few pounds or gain a few pounds, or just be able to run a mile. If you can't already, then you there's no dietician for you. As far as I'm aware, I could be totally wrong. So I think that that's a big thing that's lacking.

Jen Amos: 24:21

Yeah, I mean, if it's not easily accessible, or you're not clearly aware of it, then I think, I think at least in your circumstance, it's it's lacking. And it's good to get it's one thing for, let's say the military and the government to say oh, we provide a to z, but if if you can't find it, there's there's a disconnect there. And so I think it's good to like get your perspective firsthand, especially because you're a professional dietitian. And, and I do think in general it is it is kind of interesting that nutrition is really it's it's like working out seems to be more important than nutrition. And if you do want to look into nutrition, you have to really look, look for it on your own, you know, being a military, like outside of being a military family, even for anyone in general, it's like you really have to, like, seek it out to find those type of people that can educate you on it, or even find the books to teach you. And even then, there's so many different schools of thought, when it comes to nutrition. It's like, what do you do? Do you have a low carb diet? Do you just have like, I think they call it a mono diet where you just eat like one thing for a couple of days. Like, it just seems like there's so many, so many diets like out there. And so I think the the next question that I like to ask you is for, for the military family that that PCS is, you know, for, for the ones that have to like create normal normalcy, as soon as possible. Once they get to a new place. What are some tips you can share around around nutrition like, because I don't know if the exchange or the commissary doesn't always necessarily provide like the best nutrition to, to the military community, I think, but I'd love to get your thoughts on that. And like, what to look out for where to where to possibly find find the best like nutrition for yourself and your family?

: 26:18

Yeah, I think it's all just about, like we were saying earlier, making small changes and making smaller efforts, and they will look different to each different family. So as long as you're sure that there's sort of fresh food on the table, that's all you can hope for. My big thing is whether you are coming home, or whether you can't cook, because you're on the road and your mid PCs, and all that is available is McDonald's, always makes sure that you have some sort of fruit or vegetable on your plate and on your kid's plate. For example, if you have to go to McDonald's, there's no other option. And you have to get the kids a cheeseburger, instead of getting fries, you could swap those fries for apples, and maybe share some fries for the whole family. And that way, you're still getting a meal that's cohesive, but you're also still getting fruits and vegetables. Something else that I think is kind of looked over, but can be really, really easily utilized during PCS is frozen and canned vegetables and fruit. There's this misconception with canned fruits and vegetables, or frozen fruits and vegetables, but they're not as healthy for you. And that's actually not true. So canned vegetables and fruits are processed and there can at the peak of their ripeness. And so they have all of the nutrients that you need. And you want when you get say canned green beans. The only difference is that sometimes they add salt. So if you for some reason are avoiding salt, then just read the nutrition label, or choose ones with no salt. And the other difference is their texture. So you could take like green beans, for example, you could take a raw green bean that hasn't been cooked or steamed or anything. And you could feasibly either be kind of crunchy, like a nice little snack with hummus. But you probably wouldn't do the same with a canned green bean because it's really saw. So that's really the main difference. But when you're PCI thing, say you're in a hotel room, and you've had McDonald's three times this week and you're tired of it, you can very easily hit up $1 store or whatever grocery store is close by. And you could get canned tuna, you could get canned green beans, and some buns and mayonnaise and make them to the salad sandwiches out of it. And then you've got those fresh ingredients that are fresh, there's still colorful food. So those are two things. I think and especially if you have kids to focusing on Colors makes it really, really easy. So as long as you've got a few different colors on your plate, you're probably in the clear. So those are probably some of the things that are coming to my head.

: 29:06

Yeah, I think I think that's awesome advice. Because I live near a grocery store. I usually try to get like fresh food. I love I love canned tuna, like canned tuna and water. That's my preferred thing. But with the green beans, that's, that's new for me that I would definitely consider if I'm in a position where like, I have minimal access to fresh groceries and stuff like that. So yeah, all of that was really, really awesome advice and tips Malia of like what to eat when you're out. My favorite one is just trying to make your food colorful. And if it's not colorful, then you're not you're probably not including all the nutrients that you could be adding. So I think that's and like you said, that's a really easy way to teach your kids you know how to eat healthy is like Oh, try to get all the colors in your plate.

: 29:54

It's not about what you're taking away. It's about what can you add in what colors can you add? Yeah,

: 30:00

wow. Yeah, I like that. I like that. That's, that's, that's a really good way to look at it. I think that some people always I mean, even for me with this challenge, the first thing I always say is like, the first thing I always say is like, Oh, I can't have this, I can't have that. But I can have, you know, Himalayan salt with my, with my white eggs or I can have like pepper, I can have spices. And so I probably need to like switch. I kind of like saying that. Like, sometimes I say like, oh, I can't have this, I kind of enjoy saying that. Because I know that I'm actively like trying to stick to something.

: 30:33

And there isn't really fun. Well, fun. It's definitely a privilege to be able to diet at all, or it's a privilege to be able to take part of the challenge at all. So that's really awesome. But it does kind of create that like, Oh, you're in a challenge, like, Ooh, you're sticking to your willpower. Look at you go. And there's like a pride sense in that, you know, like, it's good for you because you set a goal and you're sticking to it. But at the same time, you said yourself that challenge is six weeks long. What are you going to take from that six week challenge? And how are you going to add that to your life and make it not restrictive? But like, what can you take from that? And continue to add to your diet and your healthy lifestyle afterwards? You know what I mean?

Jen Amos: 31:13

Yeah. Wow, I like your take on that. Malia it's very positive and optimistic and forward thinking. And I yeah, I would feel comfortable talking to you if I if I would, uh, because I think I think for the average person, like, we're quick to judge, like, all the bad things that we've taken in. And so like, are you saying focus on adding like, more good things, as opposed to subtracting like bad things? And it's kind of like, how do you get rid of a bad habit, you replace it with a good habit. And then eventually, the, the bad habit like goes away? Right? So I'm not good. Yeah. Well, Malia, I feel like we had an incredible conversation today, just learning a little bit about you as a newlywed and new military spouse and learning about what the challenges are and how to adapt to PCs seeing and really, how to eat healthy, even if you are kind of new to area, like things to look out for? Is there anything any other closing thoughts that you wanted to share with our listeners today?

: 32:15

My biggest thing, whenever you are trying to be aware of your healthy lifestyle is always just to increase your awareness. So be aware of when you're moving and kind of try and pre pack be aware of whether you are leaving the house that day, and maybe need a reusable water bottle, or be aware of what restaurants may be on your path to your new duty station, or you know, just increase that awareness in whatever you're doing. That awareness is is the first step to success. So that's probably all I have to say.

Jen Amos: 32:51

I love it. And for anyone that is interested in reaching out to you and learning more about what you do as a registered dietician, how can I do that?

: 33:01

I love to post things on Instagram. My Instagram is my first middle and last name, Marina. And so I post a lot on there. And that's kind of it's a big jumble of military life and healthy eating and going into the gym, but also resting and social life and travel and all that good stuff. But I'm on there quite a bit. And then I also respond to my emails, which is my first and last name@gmail.com

Jen Amos: 33:28

Awesome. Well, Malia it's been an absolute pleasure speaking with you today, I feel like I got a lot of positive information about just living a healthier lifestyle and, and being okay with adapting to flexibility. I just got some a lot of good feelings out of this. So I want to thank you so much for your time. I also want to thank our listeners. If this show resonated with you in any way, you can feel free to reach out to us you can learn more in the show notes. And if you didn't hear Malia the first time, don't worry, her contact information will be in the show notes as well. So with that said, thank you, Malia. I look forward to continue following you on Instagram. And I am sure that our listeners got a lot of value out of our conversation today. So thank you so much. Thank you so much for having me. Yes. All right, everyone. Until next time,