Scary Saturday History!

Hello, and Happy Saturday! I haven’t had a Saturday off in months. So, today is a rare treat.

Did you know there have been lots of other Epidemics and Pandemics in history? Some of them were pretty scary too, being that modern medicine is what it is. Even basic cleanliness and having soap was scarce for some of these historical illnesses. Imagine not being able to wash your hands, bleh! Without gloves, face masks, social distancing or even the knowledge to know to do these things, lead to a lot of deaths.

Be sure and watch the short video below to learn about some of these very scary times in History. Don’t lose any sleep over it though.

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Memory Care Monday: How Memories are Made

Health and Wellness

Happy Memory Care Monday! I hope everyone had an amazing weekend. I worked all weekend, and I am still deciding if these 12 hour shifts are going to work well for me.

The video below is very interesting, and explains how our brains make memories.  It is not that long, about 10 minutes, so give yourself some new knowledge, and let me know if you remember the name at the beginning of the video.

If you have a goal of improving your memory skills, and would like to work with me to reach that goal, use the contact form below to message me.


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Is this a Healthy drink? Zevia

Welcome back to another Mindful Eating Monday. There are parts to Mindful Eating, but an important part is knowing exactly what you are putting into your body. Today, I am going to discuss a drink that I was intrigued with when I saw it on a Youtube video. So, what do you think, is this a healthy drink? This post may contain affiliate links.

Since I do not care for a lot of the flavored seltzer waters, and a lot of the flavored waters have things in them I don’t care to consume, I decided to try Zevia. These are not the ones I saw on Youtube, but I was in Target and I saw these ones that are obviously geared towards kids. It says Zevia for kids right on the can, and it has Mickey Mouse on it. It says it is naturally Gluten Free, Vegan, and non GMO. If you look at the ingredients they look pretty good, carbonated water, citric acid, organic Stevia leaf extract, and natural flavors. Now you might think that is awesome! But, one thing that makes me think is that it says they use organic Stevia but there is no certified organic label on the can. Why does that matter? If you read this article, explaining natural flavors, there is a big difference between natural flavors of processed foods labeled organic, or not labeled organic. This can is 7.5 ounces, and for 4 cans it was almost $5. This little can of fizzy heaven had good flavor, and fizz. There are no sugars and no caffeine. You can see all of the nutrition info in the images below. The full size cans are much more affordable, though still pricey.

I think if you can tolerate Stevia and the natural flavors does not spook you away, this could be considered a Healthy Drink. It is obviously better than soda, or fruit juice. If you absolutely can not drink plain water this could be a good choice. I find it kind of sweet so I would add maybe half the can to my ice water to give it some lovely flavor.

Tell me what you think in the comments. Have you tried Zevia? Join my Mailchimp mailing list to receive my weekly newsletter on Wednesdays, with a smoothie popsicle recipe for free.

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20 minute Distance reiki sessions for stress management, relaxation, healing energy

I am finally getting to updating my Wellness Plans. As I had mentioned in May I am focusing more on the Wellness part of my Health Coaching certificate, rather than one on one coaching sessions. This is more targeted, and I think more helpful since the market is already flooded with Health Coaching. Please read all the way through, and ask questions if needed. You can purchase by using the Paypal button, but be aware that this is not an instant access type plan. I do work outside the home, and have other commitments. Please allow 24 hours from time of purchase for me to respond to you. My Paypal is 20 years old, and is in my husband’s name, but he has no access to it, nor does he even know how to use Paypal.

What is Reiki? Reiki is a energy healing therapy. I do not advertise it as a cure to anything. To heal something can mean many things to many people. For the purpose of my Reiki sessions, to heal will be defined as to bring into balance. Reiki can be used for many things but stress management, and relaxation are probably the most popular. It can also be used to manage pain. When the body is out of balance different manifestations of illness can occur. I am a level 2 Reiki Practitioner. Any paying customer will have access to see my certificate. Distance Reiki can be performed anywhere and any time that the practitioner sets aside. You do not even have to do anything for the Reiki session. You can be lying down, sitting, or even at work. Some people may have some knowledge of Reiki already, and for the purposes of my Reiki practice, I call on my Christian God to provide me with healing energy that I transfer to you through hand positions. Please be aware of this before you purchase a Reiki session from me. During the session I move my hands into Reiki positions while I concentrate on your energy to bring you back into balance. That is the easiest way for me to explain it. Sessions are 20 minutes in length, but they can be shorter or longer. You can always email me with questions, before purchasing, by using the contact form at the end of the post.

If you decide to purchase a Distance Reiki session from me, the next steps will be as follows:

  1. Within 24 hours of Paypal notifying me that a purchase has been made I will contact you via the Paypal email provided on the receipt. This email will be a welcome email and will request that you set up a meet and greet via email, Zoom, or Facebook Messenger. In that meet and greet we will discuss your intentions for your session, and you will get to know me a little better. I do need to see what you look like, either via Zoom or a picture, for Distance Reiki to work. I will ask some basic, private questions, about any medical issues you may have, and you will need to sign a form allowing me to perform Distance Reiki on you. Then you can make an appointment for your session, or you can decide it isn’t for you and your money will be refunded.
  2. Once I have completed your Reiki session I will send you a follow up email. You may not even notice anything, especially the first time, or you may have experienced something intense. We will discuss this. You can then decide to purchase more sessions, or to end our relationship for Distance Reiki.
  3. Please note Distance Reiki can be performed on any consenting adult over age 18. If a parent wants to give consent for a child that will be noted on the agreement. Distance Reiki can also be performed on pets like at 4th of July for pets scared of fireworks. I will need to see a picture of the pet. You must be able to read, write, and or speak English. I do not know any other languages at this time.
  4. All of my files are kept for 2 years and then destroyed.


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Day 1 zero point/Very low fat food challenge!

Hello, and welcome back! Today is the first day of my June Health Challenge. The challenge is a zero point/very low fat food challenge. Below I will lay out the rules, and how I will share each day of my eating. This challenge is based off of the WW Zero Point Food list. I am not on WW, and the list is adapted to how I choose to run my challenge. You may see affiliate links in this post.

So, I found these WW zero point food challenges quite by accident on Youtube. I watched a few videos and was intrigued. So, of course I started to research the list, and how people are implementing it. First let me start by saying WW does not promote you eating just Zero Point Foods. Why? Because, it means you are consuming basically no fat and we do actually need fat, believe it or not. The list is meant to help you keep within your points balance of the plan you choose.

For this challenge the rules will be as follows.

  1. I need fat, and so do you. I take Vitamin D every day for my kidneys and it will not absorb properly without fat. That goes for Vitamins A, E, and K as well. So we all need fat. So, after researching some of the zero point foods on the list, such as peanut butter, and eggs for my challenge a zero point food will be considered as any food item that has 3.5 grams of fat, or less per serving. Plus, I live very rural and trust me finding low fat cheese here was not an easy task, except for mozzarella. Zero fat foods taste disgusting and I don’t know why anyone would eat them. Daily goal of 20 grams of fat or less per day, but no more than 30 grams per day. I also follow a low protein diet that maintains my kidneys in good health. I will not be increasing my protein intake for this challenge.
  2. Food items with 6 grams of sugars per serving, or that have no added sugar will be considered a zero point food.
  3. Grains do not have to be whole grains to be zero point foods on my challenge. Why? Whole grains have more phosphorus and I generally avoid them. Since how smart points are tallied has nothing to do with how much fiber is in a food it seems pointless to me anyway.

What am I trying to achieve by doing this challenge?

  1. Fat loss would be the most obvious. While weight loss is great, and I hope will occur, fat loss is my ultimate goal.
  2. Even though my Cholesterol has gone back to normal, as have my Triglycerides, my HDL and LDL are still lopsided.
  3. This diet will be very low sodium which will only benefit my kidneys and BP.
  4. It’s a challenge but I hope after the two weeks that I will have formed habits I wish to keep.

Each day, or the day after, I will share what I ate each day of the challenge. I use a food tracker that tells me my macro and micro nutrients each day. I will share them. I hope to do some videos, but I couldn’t pull it off today. Some days, like when I work, I will share what I eat before work, and what I plan to eat that night at work. If I cheat I will be honest and say so. At the end of the challenge I will say if I lost weight, gained weight, and if I lost any body fat and how I calculate it. I will share any other stats I think of like if my BP improves significantly, etc. I do not count drinks. I don’t do that when I count carbs and I won’t do it now either. If you see my hurricane post from last week on drinks, you will see why. I did purchase fat free creamer for my morning coffee. I will use a lot of the same condiments. I will not post a new picture every day of already used condiments. I will just refer to previous posts.

You can join too!


This week I am starting to target my Wellness Plans. If you follow me on social media be sure to watch for them. You can follow me by clicking the links below.





Today is day one and I have already had my breakfast and lunch. I will still post dinner. I may have a snack later, but it will be pretzels that have no fat.

Breakfast: One small banana

Lunch: 3 oz of extra lean pork tenderloin, romaine lettuce, vidalia onion, 1/2 orange pepper, grape tomatoes and Kraft Raspberry Vinaigrette 2 tbsp which has only 1 gram of fat per that serving size.

Snack: 4 large strawberries, sprinkle of cinnamon sugar which has zero grams of sugar and fat, and 1 tbsp of Cool Whip which has 1 gram of fat in a tbsp.

Dinner will be: 56 grams of Barilla penne pasta, with 1 tbsp of light Hellman’s mayonnaise, see pics below for nutrition. I will add onion, carrots, cucumbers, and tomatoes and make it a macaroni salad. I will sprinkle on some Hidden Valley Ranch Seasoning mix as it adds nice flavor and only a little sodium. I will also have 3 ounces of boneless skinless chicken breast.

Nutrition Stats for the day: Remember I don’t count drinks. I also take a half of a multivitamin every other day.

Calories: 689

Total Fat: 12 grams

Saturated Fat: 3 grams

Cholesterol: 110 mg

Sodium: 622 mg

Total Carbs: 102 grams

Fiber: 15 grams

Protein: 48 grams

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change is good, and change is coming!

Hello, and happy Memorial Day weekend! I would like to take a moment and thank all of those who serve and protect this great country. I have to work tomorrow so we don’t have any great plans. We had a small family cookout yesterday, and some pool fun today. I was actually able to safely get in the pool now that my shoulder is getting stronger again. Hooray!

So, what about all this talk of change? I am a true believer in self reflection, observing, learning, and then changing if needed. I have had the domain name for a year now. I do not really see any benefit at all to having it. So, change #1 I am probably going to let that expire and this blog will go back to being called I am good with that. I am keeping the blog name Health Buddy Melissa.

Possible change #2- letting go of my paid gmail account. I have not yet decided on this and I am actually leaning towards keeping it. It is secure and perfect for business purposes.

Change #3- Do I want to keep the premium paid option of WordPress, or just go back to the free version? The only two benefits to the paid version that I have is paid ads, which honestly I have only made a fraction of what I paid for the upgrade, and that I can add a Paypal button. I really don’t need to have that option either, as it is required to have a meet and greet before purchasing anything from me anyways. The only thing I can not find a definite answer to is whether I can still add my mailchimp newsletter signup on the free version, which of course I want. I am just not sure it is worth 96 dollars.

Change #4- I will be moving away from the Health Coaching part of this blog. This means the 30 day coaching plan will become inactive. My available plans page will be revamped and updated. While I still have my Health Coaching certificate it really is not serving me all that well. The market is saturated with Health Coaches as it is. I will be moving more towards my Wellness Certificates in Reiki, Guided Imagery, Herbs, and Essential Oils. I will be creating new graphics and plans all during the month of June. I will also be continuing with my monthly Wellness Challenges, and creating new paid content with updated paid content as well. These are Meals with Melissa, Lose Weight with Melissa, and Crafting with Melissa. These will all be revamped. You will see a newly updated disclaimer as well.

Change #5- Some new topics to target. Since I am still targeting the Middle Ages, 40-65, retirement, brain health, safety, mobility, diet, exercise, making money and relationships will be some of my targeted topics. You can’t be well if you can’t find a job. I will also be doing affiliate links, and possible paid reviews. I used to do these years ago on my Homeschool blog, which I really should get back to. Now that I will have a Senior next year, and then that is it, I can target Homeschool Consulting as a way to share my knowledge. I will only do affiliate links for products I would use myself, and honest reviews of any item I would review. If you would like to join the affiliate link website I joined, click here.

I probably will change the color scheme and logo as well. You will start to see these changes rolling out on June 1. I still have time to decide on the upgrades.

For the month of June I will be doing three different weeks of targeted topics.

June 1-7 will be Hurricane Preparedness. I will be expanding on the one post I did on this topic last year. It will cover a lot of things we did not think of until we actually had to evacuate for one.

June 8-21 This will be my two week Zero Point Food Challenge. You may have seen some people do these and it is based on a zero point food list from Weight Watchers. There will be a small catch, so be sure and follow along. I will share what I eat everyday. You do not have to be a member of my mailing list to see how I do. I will post right here on the blog.

June 22-30 This will be all about Brain Health.

So, June is going to be a very busy month with a lot going on here on the blog.

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does history repeat itself? 100 years apart, Compare the spanish flu to covid 19!

Welcome to Thinking on Thursday! I just finished the video below on the Spanish Flu and I was struck by the similarities in the two pandemics. The statement, History repeats itself, came to my mind. Watch the video and see what you think. Pay particular attention to the politics of the Pandemic, how various states, and cities all responded differently, and in particular how society in general reacted to guidelines for mitigating the spread of the virus. I also found it quite interesting as the rhetoric that ended up with the name Spanish Flu. It is not too unfamiliar with what some Americans choose to call the Wuhan Flu. With all the knowledge, Science, and modern technology available at the start of Covid 19 you would think this Pandemic would have been much different. But, alas even after a 100 years humans still have similar, even selfish responses to a Pandemic. It is kind of sad, really, that History, even in a modern world, will most certainly repeat itself. What about in another 100 years. Will humanity have learned nothing from the past?

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10 ways to be happy for an hour!

Happy Self Care Saturday! Today is also International Earth Day. There is an old Chinese Proverb about being happy. I have adapted parts of it to suit my self care needs. Below are 10 ways you can be happy for an hour. Happiness is key to Self Care though everyone may have their own definition of what it means to be happy and whether it is achievable. To me happiness is a state of feeling free of stress, burdens, worry, strife, work, demands, etc.

  1. I think lots of people will agree with this. If you want to be happy for an hour, take a nap. I am not a good napper, especially for only an hour, but just lying quietly with my eyes closed and resting is wonderful. I don’t have to actually fall asleep. That generally just makes me feel icky.
  2. Take a walk in nature for an hour. Not a sweaty, heavy breathing exercise kind of walk. A peaceful, slow, gentle walk someplace you find beautiful and quiet. This could be anywhere. You also don’t have to walk the whole time. You can sit and appreciate your 5 senses, sight, hearing, smells, touch, and taste. Be sure you are not on your phone, and it is silenced, and that you are either walking with someone who is quiet and not talkative, or take your dog.
  3. Volunteer for an hour. We volunteer once a week at a dog rescue. Helping dogs rescued from shelters that may be kill shelters, or have been abandoned and unloved is so rewarding. If we lived closer I am sure we would do it more often.
  4. If you are more of a sociable person make sure to set aside an hour at least weekly to be with family or friends. If it can’t be in person then do a video chat, or talk on the phone. If you are more of an introvert this may not be your best option.
  5. Get a massage or mani pedi.
  6. Do gardening. If you have not learned the art of gardening and how wonderfully happy it can make you, then you are missing out. Getting your hands dirty and learning to grow your own food or beautiful flowers makes me very happy. Plus today is Earth Day.
  7. Treat yourself to a meal out, order in, or have someone else cook for a meal. You may not do this daily, but at least weekly. Check out Meals With Melissa.
  8. If you can afford this hire a maid for an hour a day, or even an hour a week. I know that would make me happy.
  9. I know this one is weird but I am really quite happy cleaning my pool. Maybe it is because I get the warm sun on my skin, no one is bothering me, no phone, no kids, no husband, just me and the pool. During the Summer months I clean my pool everyday.
  10. Try being crafty. I know people say they are not crafty or artistic, but you may surprise yourself. An hour a week, or daily if you can, may make your very happy. Some things you may not have considered as crafty are: learn to play an instrument, paint, draw, crochet, knit, pottery, photography, writing, learn a new language, learn sign language, computer graphics such as create an app, glass etching, and so many more I may not have thought of.

I am sure there are others that I didn’t include, exercise or going for a motorcycle ride comes to mind. What is your favorite way to be happy for an hour? Share in the comments.

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Free Coaching Sessions in March.

I love you a lottle!

That is an interesting title, right? Welcome to Wellness Wednesday. Today, is actually my 15th wedding anniversary. The year we got married it was like 95 here in Florida. Today it is a lovely 77. My husband and I have decided that 2021 will be a spend down our debt year, and increase savings. That means no expensive dinner, or gift, for our anniversary. We do have giving money that we set aside each month, but we have other things we want to give to. So, for now our anniversary is a celebration without gifts. I am actually OK with this. I am not a needy, or materialistic person. I am easy going and I feel there are so many other ways to show love to someone than spending money on things. You may have remember me mentioning that on Valentine’s Day as well. I am also not a romantic at heart, but my husband is. So, for today I have been texting him some sweet texts with love and marriage quotes.

Here are 3 of my favorites:

I love you a lottle. It’s like a little but a lot. There was no name to this quote, but I loved it.

Life is better with you in it. I am sure someone said this, but it is just one I remember and use a lot.

Marriages are like fingerprints; each one is different and beautiful. That one is from Maggie Reyes. I really like this one because it speaks to the uniqueness of every marriage, or relationship.

Marriage is hard. You have to work at it to make it awesome. Communication, selflessness, humility, and listening are all necessary in any good relationship. If everything is about just one person it won’t work for long. Not one person in the relationship can give all the time either, while the other takes. It is a give and take of equal requirements.

I have spent this special day working in my garden and yard. It reminds me of how things need to be nurtured and assisted to grow properly. Plus, where do I need to remove weeds, and other impurities to make it better? These activities help keep me grounded in my marriage and all relationships. Is our marriage perfect? Absolutely not! We are still growing in our lives together. If the growth stops then the marriage will stagnate. We encourage each other to keep growing.

A Health Coach can help you learn to have better relationships. If you are interested in learning more use the contact form at the bottom of this post to message me.

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