Mindful Monday: Experience Life

What does experience, mean, in the context of this post?  It means to encounter or undergo something.   When we experience life, we are not just trudging through it.  We encounter it.  When we are mindful of that we won’t run away from the hard parts of life.  Instead, we will experience them and then grow from them. When you practice Mindfulness you learn to be in the moment, recognizing how you are reacting and responding to these moments. You can then train yourself to respond, or react in a way that is healthier and loving to yourself. You can later self reflect to learn from the experience and how you may like to respond differently the next time if needed. Through exercises that will help you be grounded, self aware, alert, calm, positive, and relaxed.

I know full well how hard this is, experiencing the uglier side of life.  It is challenging and hard.  But, I am learning.  You can too.  If you would like to learn more information about Mindfulness, use the contact form at the bottom of this post to let me know you are interested in learning more about Mindfulness and how it can help you in everyday life situations. The short video below will help explain Mindfulness.

I am giving away 25 coaching sessions in March 2021, related to Kidney Health. If you are interested in free coaching sessions, click here.

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Foodie Friday: National Coffee Day!

Updated 12/102021

National Coffee Day is Sept 29th.  Do you love coffee?  Do you have Diabetes or CKD?  You may think you can’t have coffee.  You can still love your coffee, with some very careful choices.

  1.  If you have Heart Disease or HTN, use De-Caff instead of caffeinated coffee.
  2.  If you have high cholesterol levels, or Heart Disease choose low-fat milk or creamer.
  3.  If you have Diabetes choose a sugar-free non-dairy creamer.  A cinnamon stick adds a lovely sweet flavor and in some studies shows that it helps lower blood sugar.  Don’t add sugar to your coffee, use a sugar substitute if you must.  Milk due to the carbohydrates in it may raise your blood sugar levels.
  4. If you have CKD use one of the milk substitutes such as rice milk, soy milk, almond milk or non-dairy creamer options.  These will be lower in Phosphorus than milk options.  They do still have Phosphorus in them.  If you can find one without Phos in the ingredients those are the best choices.  Use these wisely, and don’t overdo.  It is very easy to get too much Phosphorus because it is not quantified on labels.
  5. Remember to always go by guidelines given to you by your doctor or Dietitian.  Some of these products may still have Sodium, Potassium, and Protein.  Using milk products will definitely have Phosphorus, Sodium, Potassium, and Protein.
  6. If you are stage 4 or 5 CKD, some of these options may be off your list altogether. Plus you may be on fluid restrictions. Speak to your Dietititan to be sure it is safe for you to have coffee.

Enjoy your coffee, and happy Friday!  Have an awesome weekend!  See you Sunday for Sweating on Sunday.  Use the contact form below to message me for available Health Buddy Melissa health coaching plans. You can check out my Walking Plan, and Meals With Melissa.

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Throwback Thursday: Be Kind to One Another

Do you ever look back through old posts?  I have a homeschool blog on Blogger, and I look back sometimes.  Number one, I was not a very good writer, lol, but some of the absolute fun things we did are worthy of being shared again.  This blog is less than a year old, but I still have content to reflect on.  I love Christmas.  So, today for Throwback Thursday, I am sharing a post from Christmas time.

For a few updates:

1-  I have just completed my second Guided Imagery script.  This one is to quit smoking.  It will be available for purchase soon.  The first one was for Better Sleep, and I personally use it every night.  It works great!  If you are interested use the contact form below to message me.

2-  I finished Aromatherapy and will start adding info about that.

3-  I am now level 2 Reiki certified.  I do not have a place to do in-person sessions, at this time, but I will soon be offering distance sessions.

4-  Herbalism is also done, and I will be offering info about that.

5-  Finishing up with Meditation, and will soon be taking Reflexology.  As I don’t have a place to do hands-on, I will be promoting self Reflexology.

6-  The support group for Chronic Illnesses begins next Wed, sign up for October closes on Tues.  If you are interested in that, use the contact info below to message me.

7-  I am holding my first Kidney Health Coach class next week.  I am a little nervous, but once I get talking it will all be good.

Lots of exciting things going on here.  How are things in your world?

 

WordPress Wednesday

As I continue on this blogging journey and read other blogs I have learned so much with more to go.  I have noticed quite a few blogs do some form of blog sharing, and some get very good results.  I thought I would try one.  I will repeat this each Wednesday and hopefully, it will be a hit.  It is easy.  Share your WordPress blog link in the comments.  Sorry, it must be a WordPress blog for this one.  If you share your blog please take a few minutes to visit the other blogs shared.  If you wish you can follow, share a post, leave a comment, etc.  Most importantly, have fun!

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Mindful Monday #1

I am taking a Mindfulness class.  It is very short, and the last class in a series of classes on Integrative Therapies.  While it is very interesting there is a lot more to this topic than 4 quick weeks.  At any rate, I have already learned so much about being in the present, and not judging oneself. Plus I am having so much fun learning how to make all these cool graphics using my own photos, and some words.   Do you practice Mindfulness?  Would you like to learn more?  Use the contact form below to message me.  This is my busier week of work, but I am working on a blogpost about Diabetes Type 3.  Did you know that existed?  Me neither, until recently.  It is very interesting.

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Sweating on Sunday: Exercising with Painful Feet

Updated 4/18/2021 I have always had painful feet my whole life.  It is just worse now that I am older.  When I am exercising inside, I prefer to be barefoot.   However, running in place in bare feet can be very painful.   I wear these inserts, inside my Crocs, for outdoor walking, or running in place indoors.  I also am looking at purchasing a pair of these Yoga socks.  When I am at work, where I average 12,000 steps every time I work, I rely on New Balance running shoes or Sketchers on the Go.  I love my Sketchers on the Go.  They are starting to wear out and I really need to buy a new pair. I just ordered these Compression Socks with heel support for indoor walking, or tired legs. I will post whether I like them, or not, after wearing them for a while.    Last Summer I had a period of time where I had Plantar Fasciitis.  If you have experienced that you know it is extremely painful and makes walking let alone exercise incredibly difficult.  The inserts mentioned above saved my feet, and then the New Balance sneakers.  I don’t personally wear the inserts in the New Balance sneakers.  It is too hot and uncomfortable for me.  I wear them when barefoot or inside my open back Crocs.  There may be other products on the market that work just as well, but these are the go-to products that I must have. 

Do you have painful feet?  What products do you have to have?  If you would like to work with a Health Coach to help manage your painful feet, use the contact form below to message me.

The stretches in the video below I still use today even though my Plantar Fasciitis is healed. It is not something I wish to have return anytime soon. While Plantar Fasciitis is a pain in the foot it is more of a calf issue.

Check out my April 2021 Challenge.

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Food on Friday: Sweet and Salty Popcorn

One of my most favorite items to snack on is popcorn. If you love sweet and salty together this is a great option for you.  Sometimes it is a light meal. 

Popcorn is a whole grain, so it is very healthy.  Compared to other whole grains Popcorn is fairly low in Phosphorus per serving.  The recipe below uses salted butter, and vegetable oil.  You could make it even better by using unsalted butter, olive oil, or air popping it. If you use Olive Oil be careful to not burn the oil.

Since I make this popcorn for a whole family I had to try and break down the nutrients for one serving of 3 cups.  Therefore nutrients may not be exact, but you get a general idea.   You could also use whipped butter, which I have recently discovered, it has less fat than a regular butter. It is still butter, not margarine, but the whipping process adds air to the butter making it less fatty. Cool! I have also used Everything But the Bagel seasoning on my popcorn, which is amazing, but then I discovered it was high in Oxalates, so now I only use it once in a while.

Finding snacks that are delicious, but still OK for CKD is a challenge. That is one of the reasons I love popcorn. It fits all my needs.

What is your favorite way to make popcorn?  Let me know in the comments.

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Health Coach for Diabetes

Happy Thursday, everyone!  As I continue to learn how to make videos, and graphics, which I think people enjoy much more than me just writing something, I get better and better at it.  Faster too!  When I first started these little videos it would take me forever, because I didn’t know yet how to make the slides very well.  The short infographic video below is on Type 2 Diabetes and how a Health Coach can help.  Please watch.  I would love kind and helpful feedback.

I can not yet upload the video itself until I upgrade, so you will have to click the link to view it.  Please share it if you can.  Use the contact form below to message me for a free meet and greet if you would love to be my first Health Coaching client.

https://plus.smilebox.com/play?g=1ef81c89-2e46-407e-bcf0-c19bcaa91f3d

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Wisdom on Wednesday

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Healthy Tip Tuesday

Wow just like that I am over 100 followers well before my goal of the end of the year.  Thank you to all who have chosen to follow this blog.  I am honored.

Today’s Healthy Tip Tuesday probably sounds pretty basic, reduce your Sodium intake for better overall health.  But, in Western Countries, we consume way too much Sodium than our bodies need.  It is recommended to only consume about 3G of Sodium or 3,000 mg per day for individuals without a disease.  If you have a disease it is going to be more like 2,000 mg.  Do you ever try to keep track of how much Sodium you are consuming?  Sodium is in everything, it seems.  That is because it adds flavor and is a preservative.  To reduce your Sodium intake remove salt shakers from tables, don’t eat out as much or ask for no salt added, reduce bread intake(bread is very high in sodium per serving), cook at home, and use less processed foods such as quick meals.  I use a lot of Lemon Pepper seasoning because you only need a tiny bit to get loads of flavor.  It does still have some salt, but you only use a tiny bit.

Too much Sodium can cause you to retain water, and increase blood pressure.  The easiest way to decrease your blood pressure is to consume less Sodium.  Now, I don’t know of any doctor who will tell you to not decrease your Sodium intake, however, there may be an instance where that could be unsafe for you.  So, always just give a shout out to your doctor to be sure it is safe.  If you work outside, or play sports, especially in extreme heat where you are sweating profusely, you may actually have to replace some Sodium.  While most of us consume too much, not having enough can be just as bad for the body.  It is always a balancing act.  Your healthcare provider should always be happy to answer your questions or concerns.

Read labels to see how much Sodium is in the products you eat per serving, and then aim for foods with 150-200 mg per serving.  Then, of course, don’t add salt to it.  It will take a while for you to get used to not having salty foods, but once you do and then eat a salty meal you will be grossed out.

If you would like a Health Coach to help you navigate a Healthier lifestyle, use the contact form below to message me for a free Meet and Greet.

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