my experience with the covid vaccine #2

Happy Friday! I did not get much done since Wednesday, because I got the second dose of my Moderna Covid vaccine. They actually wanted to schedule me to have it today, but I requested to do it Wednesday, because I have to work tomorrow. Boy am I glad I did it Wednesday. I am totally relieved to have it done and over with. I get nervous about vaccines because my Immune System seems to go into hyper drive. I have no idea if it is because I have CKD, but I expected a rough 24 hours, at least.

I got the shot at 230 PM on Wednesday. Within 30 minutes I could tell I was going to have a super sore arm, I way more sore than the first one. By bedtime I could barely lift my arm the pain was so bad. If you have ever had a Tetanus booster shot the pain is similar. I also became extremely tired within a few hours to the point where I thought I was going to have to take a nap. I just kind of chilled and stared at the TV, lol. So not me. I was able to finish binge watching Wentworth on Netflix. I so can’t wait for season 9. I went to bed very early and slept in. Again, so not me. Thursday, my arm was not as sore, and I was not as tired, but still no desire to do much of anything. I also got a fever of around 100 degrees that did not go away with Tylenol. By about 10 PM the fever broke. So, about 36 hours of feeling kind of crappy and lazy. I can’t really complain. It was kind of nice to just do nothing for a bit. Today, I am all better and could kick myself for not doing much for 2 days, lol.

Have you had the Covid Vaccine yet? How did you do with it?

I think it takes 36 days to have full efficacy of the second vaccine.

This weekend I have to work so I probably won’t add any new content. I am working on a new logo, and some other things. Next week I will be blogging about the DASH Diet and maybe some St Patty’s rcipes.

Have a great weekend!

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The art of saying no!

Welcome back to another episode of Self Care Sunday. I hope everyone is doing well. I have been busy updating old posts, figuring out how to use Mailchimp effectively, creating new content and new Coaching Plans.

How many of you are people pleasers? You just can’t say no. You leave yourself over worked, over stressed, over tired, over loaded, you name it. Saying no is an art, a skill if you will. I have been a nurse since I was 17 years old, and now I am 51. I tell all of my younger coworkers that any company will let you kill yourself working if you let them. But, no doesn’t just apply to work. It can come in to play at home with family, friends, volunteering, church, children, etc.

Obviously you don’t want to just be a No Person, but learning to say no to things that steal your happiness is the key. For example, I do not do well covering call offs. I am not a spur of the moment person and I often make plans on my days off. Even if that is doing some art, or gardening, it is what I enjoy and that is the time I have set aside to enjoy those things. So, I tell my job I will try to fill in holes on the schedule where I can and to please give me plenty of notice of what those needs are. I still am not going to cover them all, but it affords me the ability to pick and choose and not look like I am just being difficult and never helping out.

Part of saying no is knowing your limits and what needs you have. Everybody needs time to reset and recharge. You have to allow yourself that at least once a week. I recommend people set aside at least an hour a day for just self care, or me time. Everyone will be happier in the end because you will be happier and more at ease.

The video below is a short video. Watch and listen to what she says. Try out some of the homework exercises.

If you would like to work with Health Buddy Melissa to learn more about Self Care and taking care of you, then use the contact form at the end of the post to message me. I will send you information on my It’s A New Day, 30 day coaching plan.

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it’s a new day. Are you ready to tackle your health goals?

Updated 8/5/2021

As I mentioned in previous posts I am revamping my coaching plans. I do this yearly to consolidate the plans and make them more targeted. As I continue to learn and grow they become better. I am also editing older posts to add my Mailchimp newsletter option and update any necessary info. This all takes a lot of time and new posts may be only weekly for a bit. I am looking at other options as well, such as creating some videos, especially for cooking with CKD. I think a lot of people just don’t know how to cook, or don’t think they have time to cook. I would say cooking and preparing your own meals is the #1 way to prevent and or get chronic diseases under control. Be sure to sign up for my newsletter so you never miss out on any posts. I am also working on different freebies for newsletter subscribers and special offers. I have tons of handmade items from my closed Etsy shop, just too time consuming when trying to get this going, and I may do some monthly contests for subscribers.

What does the It’s A New Day Plan look like? It’s a new day, and it’s time to meet your Health Goals, via tackling your goals head on and creating new healthier habits.

1- You can purchase the plan using the Paypal button below. You must live in the USA, at this time to be a client of Health Buddy Melissa. I need to read the laws of other countries before I can take that task on. You must be 18 years of age, or older. Please note my Paypal is old, and verified. I have had it for like 20 years. It is in my husband’s name, but it is completely mine. Once I receive notification of payment, within 48 hours I will send you a welcome email with an intake assessment for you to complete. All of my business emails are through Google Suite and are secure. If you use the contact form or leave a comment that goes to my Yahoo email. In your welcome email you will receive dates and times that I am available to review your intake assessment. You will need to choose one and put it in the return email with the intake assessment form. After I receive that we will meet via email, text, or via a phone call for us to review of your intake assessment. I don’t do video chats at first. You will need to decide the format. You will need to be on time for the assessment review. I will wait no longer than 15 minutes. The assessment review is completely free. You will have 48 hours after that to decide if you want to work with me to reach your health goals. If you decide yes we will proceed to the next step, if you decide no, your money will be refunded to you. All new one on one coaching customers must begin with the It’s A New Day plan. Your 30 days begins at the time of your first coaching session.

2- After the meet and greet, if you decide to work with me I will then send you a calendar of available dates and times for you to choose your coaching sessions. You will also receive privacy forms and a user agreement that will need to be signed and returned prior to the first session. Be sure to read the user agreement, which is your contract to do business with Health Buddy Melissa, carefully. It will contain all of the fine details.

3- You can choose between 1 session a week, 2 sessions a week, or 3 sessions a week. The prices for each will be outlined below. The sessions are done via email, phone chat, text or Instant Messenger. You will need to decide your platform. The very first session is where you will decide what goal you want to start with. Some examples could be better eating habits, better sleep, exercise, weight management, stress relief, pain relief, quit smoking, learning to cook, menu planning, time management, better food choices for your chronic illness, blood pressure, cholesterol, gut health etc. I will send one reminder before each session for your upcoming session. It is your responsibility to show up and be prepared for your session. Each session is 30 minutes long. It is your responsibility to respect this time frame. I can be flexible with dates and times because I also work out of the home 3 days a week. I understand not everyone can do a Monday to Friday 9-5 coaching schedule.

4- At the end of the 30 days, whether you have showed up for all of your sessions or not, the plan will end. You will be given the option to renew for another month, or terminate services. If you join my mailing list, below, I frequently offer savings on my coaching services. My target audience is middle aged women and men. If you would like to ask questions prior to purchasing a package, please use the contact form under the image. The questions will go to my Yahoo email.


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Valentine’s day dessert idea

Tomorrow I will share a video for lower carb Superbowl food ideas. I have not made any of them yet, but I will tell you which one I will be making and how I will adapt it to my needs.

But, today I am sharing this Valentine’s Day dessert idea I found on Pinterest. Puff pastry can be higher in sodium and obviously is not low in carbs, but it is better than chocolate. I would say you could drizzle chocolate or caramel over the top of this when it is done baking and that would be splendid. I will actually be making this and I will let you know how it comes out. I don’t have all of the ingredients on hand, and well obviously Valentine’s Day is not until the 14th. The video is self explanatory, though not in English. You can use the translate button for the ingredients and directions to English. You will find the recipe and video, here. Let me know if you make this.

I did not get any of my Health Coaching Plans updated yesterday, but I did get some clutter removed. I was asked to sit on a Board of Directors and learning about that experience took up a lot of my day. Today it is much warmer and I got some gardening done. I have peas, onions, broccoli, lettuce, carrots and basil coming up. I also got the pool partially vacuumed because I can not get in it yet. It has been a very cold winter and that water is 50 degrees right now.

I am considering a freebie or giveaway coming up next month. So, be sure and sign up for my newsletter so you don’t miss that announcement.

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Updates from health buddy melissa

Happy Hump Day! I am in the process of my 30 day home/declutter purge challenge. I am getting a lot done, but my blog, computer, email all needs some purging too. That will be next month’s challenge I guess. All this week I will be working on updating my Health Buddy Melissa plans. I do this every year revising and making them more targeted and with just better wording. This is just a natural process of growth. But, as this takes up a lot of time it doesn’t leave much time for doing new posts. So, this week will all be short posts targeted to things that might be popular on Social Media or in the News. Obviously, the most important Health topic right now in the news is Covid. My husband got his second dose of the Moderna vaccine yesterday. He is very tired today. While he was able to go to work he needed a nap when he got home. I am due for mine on the 24th. The doctor below explains the mRNA vaccines in a succinct easy to understand way. Be sure and check it out if you are wondering how these new vaccines work.


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you have just been diagnosed with kidney disease! now what?

Happy Healthy Tuesday! Yes, it is even more cold today than yesterday. But, I do feel for all of my family and friends in the Northeast dealing with blizzard conditions.

Today, I want to talk a little bit about the stages of grief specifically in relation to being diagnosed with Kidney Disease or any an chronic illness. The video below goes through the stages in relation to a death, but loss and grief comes in all forms, not just death. Working through these steps and finally getting to acceptance which will help you move on with your life in a healthier and more productive way, is paramount when getting a new diagnosis. I am going to walk through how I dealt with it, and maybe it will help you too. If you are newly diagnosed. I am an AKF Kidney Coach. I do the class online and by appointment. We can work out how to do it via chat, FB, Zoom etc. You can read about that here. It is completely free.

Let’s walk through the stages of grief:

1- Denial. Some people never get past this stage and therefore never can make the changes necessary to live a healthier lifestyle with a chronic disease. I became super sick on Christmas Day 2016. I was officially diagnosed in February of 2017. I moved through this stage very fast, because, I knew for years something was wrong and could never get a diagnosis. Plus, I am a facts person and there was no way to deny the facts. My kidneys were failing, well one was. I have to add a note here. If you have persistent migraines with no explanation offered, ask your doctor to please run a Renal Panel. Had someone done that when I was having a migraine every 10 days failure may have been avoided.

2- Anger- That last part takes me right into the next stage, anger. I revisit this stage sometimes, especially as I learn more about symptoms I had for years that were overlooked or poo pooed. I have had a notion to be mad at my mother, any doctor that ever saw me through the years, myself, God, you name it. Anger can serve a very good purpose. It can put a fire in your britches to get you motivated to learn and make the changes needed. But, it can also take you to dark places and you will get stuck and never move past anger. This is a hard stage, but use it to your benefit not your retraction.

3- Depression- I didn’t spend much time here either. I don’t believe in being depressed and I don’t think I ever was. A little sad, maybe, but not depressed. There are so many things to be depressed about when getting a new diagnosis. Such as loss of a normal life, loss of normal eating, friends, jobs, money, etc. But, you have to consider what you will gain, not what you will lose. Normal is a label we humans put on things to fit ourselves into particular stereotypes or groups. Your normal will be your own unique normal and it may not look like anybody else’s and that is completely fine.

4- Bargaining- I would say this is the stage I spent the most time in and I do visit here sometimes. If I do this then my kidney function will return. That doesn’t mean it won’t, but reversal of Chronic Kidney Disease, because the nephrons are damaged and do not regrow, is most likely not ever going to happen. However, I do read studies that say nephrons can regenerate and that gives me hope and motivates me.

5- Acceptance- This is the stage you need to get to. I am here now. It doesn’t mean I don’t revisit the other stages here and there. But, I fully accept my diagnosis and all that comes with it. Acceptance brings peace and power. What power? I am healthier now than I was in my 30’s. I have learned, and continue to learn, everything I can about Kidney Disease and how the kidneys function. I am knowledgeable, empowered, and persistent. I take all of those things with me to every doctor’s appointment, social event, family event, meals, eating out, exercise, and anything else that can effect me in a negative way. I approach everything through the eyes of my kidney function. Yes, I have Kidney Disease, but it does not mean the end of a normal and fruitful life. It is chronic, but it is not the end of the world, and I refuse to all it that kind of strength over my life.

If you would like to use my Health Coaching services to help you get to acceptance, use the contact form after the video to message me for a free email assessment and then a meet and greet.


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do you want to learn ballroom dancing?

Hello World! The birds are singing outside my window and it is a lovely warmish Sunday morning. I have always wanted to learn Ballroom Dancing, but my husband just never wanted to. I found this cool Youtube channel where you can get ballroom dancing lessons. It is not partner dancing so that is perfect. The video below I have done twice now, and while it is only 15 minutes in length it is a great workout. My hips and abs were the muscles I felt the most after this workout the next day. If you have joint or mobility issues this may not be for you. Always ask your doctor if you are not sure. She also does not do a cooldown stretch after. Please make sure you stretch after doing any exercise. You can also stretch before but I find for me stretching cold muscles is not cool. LOL see what I did there. I have no affiliation with this young lady. It is just a video I found and I like to workout to. Let me know in the comments if you tried it. She has many others you can try as well. Remember, I am 51 and if I can do this, you might be able to as well.

What are the benefits of Ballroom Dancing? Click to read

If you are not ready for Ballroom Dancing but would like to start with gentle walking check out my Walking Buddy Plan.

Have a wonderful Sunday!

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i got vaxxed!

There is a lot of anxiety about the new Covid 19 vaccines. I was supposed to have gotten my vaccine from my job last Saturday. But, for some reason all of the doses were pulled back by the governor. I was given the opportunity to get it at my local Health Dept on Wednesday. My job also offered it Tues, but I was out volunteering that day. I received the Moderna Covid 19 vaccine. I took a Benadryl before hand and I had to be monitored for 30 minutes after due to my allergy to Penicillin. I had no issues and was allowed to go home. Wednesday night the sore arm started and continued into Thursday. It really was not any more soreness than what I might get from lifting weights. Friday afternoon I did notice I was a little more tired than usual, but was able to carry out my regular daily activities as I always do. As far as my kidneys go, I noticed no changes to the color or amount of urine I make in a day. I get my second dose the third week of February.

If you have not gotten a vaccine, or do not qualify yet, watch your Public Health Department’s website to see when you can get one.

Have you ever wanted to learn Ballroom Dancing? Come back tomorrow to see what I share. Also, I will be sharing a documentary I think all Social Media users should watch.


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balance for brain health!

Hello, and welcome to Wellness Wednesday! I was able to get my first dose of the Modern Covid Vaccine today! I am sleepy, but that is because I took Benadryl prior to receiving it and will probably take a nap after I finish this post. If you read one of my posts over a year ago I stated that I never get the Flu Vaccine. That is true, I do not get the regular Flu Vaccine. But, Covid is different and I felt like the risk of getting the disease for me with CKD was a much bigger risk than getting the vaccine. So, I got one.

Today, I want to discuss balance and brain health. Our brain is arguably one of the most important organs we have, along with heart, lungs and kidneys. I can remember way back in the day when we used to do real yearly physicals. The doctor, or nurse, would perform different balance and reflex tests on you. I don’t see this occur anymore. Now, that doesn’t mean it doesn’t but it is probably fairly rare. A simple balance test can give a doctor so much information about your brain health.

Can you stand on one leg for 20 seconds with your eyes open? What about with your eyes closed? Obviously, the option with closed eyes is much harder and most people will open their eyes after only a few seconds. Try them both ways, on each leg. What were your results? I could easily do it on my right leg, but my left leg, while I could still do it, it was much more difficult. I am right sided dominant so does that explain it? Maybe, but maybe not. Maybe I have mild blood flow insufficiency on the right side of my brain. This is something I will discuss with my Primary Care Doctor when I get to see her. I am 51 years of age and this is the age I want to start thinking about my Golden Years. Some studies are starting to show a correlation between these simple balance tests and blood vessel insufficiency to the brain. The tiny blood vessels in the brain become to buildup up plaques causing blood flow to decrease. The study states that after the balance test was performed and results recorded, each participant was given a MRI of the brain, a brain scan. The participants who could not do the 20 seconds had blood flow insufficiency in the small blood vessels of the brain, as evidenced on the MRI.

Now the researchers that performed this study admitted that they controlled for Blood Pressure or Heart Disease, but did not take into consideration participants history of previous falls or physical activity levels. Muscle weakness can increase falls and it can also lead to poor balance. There are also some other medical conditions that can effect balance, such as inner ear disorders. But, with that said this is a cheap method to see if there are possible issues going on in your brain, especially if you are over age 40. If you can not perform the balance test successfully speak with your doctor to see if more tests are needed to rule out blood flow insufficiency to the brain. This test does seem to be regularly used for the diagnosis of Parkinson’s which is a form of Dementia.

Regular exercise, a healthy diet, no smoking, controlling blood pressure, and controlling fat intake may all reduce the risk of insufficient blood flow to the brain.

You can read the article, here.

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Don’t forget to come back Saturday and join in my Pinterest link share event. I will share your Pinterest links!

Healthy tips on tuesday: the 1 ingredient diet

I thought it would be fun to talk about the varying and different diets that are promoted and marketed everyday. I read about the 1 Ingredient Diet just yesterday and I thought well that is strange. Then I saw one of my favorite chefs had a brand new cook book coming out on this topic. So, I watched the trailer and was still like that is strange.

After some more research it seems to me the 1 Ingredient Diet is really a Whole Food or Eat Real Food Diet. You eat real, whole food, not processed or convenient meals unless they are made following the 1 ingredient rule. No additives or preservatives either, except maybe salt, because salt is a one ingredient food item. At least I think most salt is. You would need to learn to read labels very carefully. It also means no fast food, or eating out. In other words fruit, veggies, eggs, meat if it has nothing added to it would all be considered one ingredients.

But, I am a but confused because even some processed foods, such as canned veggies or beans are not technically one ingredient if you read the can, but if you had to cook them yourself the ingredients are probably things you would need to add like water and salt. Water and salt are obviously one ingredient on their own. So would canned veggies and beans be OK? What about pasta? If you buy an organic or whole food pasta it may have more than one ingredient in it, but to make the pasta homemade you would need those same ingredients. I am thinking yes, as long as the ingredients can also be declared as a whole one ingredient. But, what about pizza? One of the posts I read said he splurged on pizza before he started the diet because he knew he wouldn’t be able to have it. But, can’t homemade pizza be made with whole 1 ingredient, ingredients? I think it can.

If you were to try this diet it would take some planning and thinking. You would also have to be determined to do it. There is a 30 Day 1 Ingredient Challenge, that I saw some that dated way back to 2012. So, this diet has been around for a while. I think if after 30 days you were able to stick to this diet you would be on your way to kicking the junk food diet.

There are a bunch of recipes on Youtube, and you can find a whole website dedicated to this topic. I like the banana ice cream recipe in the video below. At the end she sprinkles something unknown on the ice cream. I assume this is Cinnamon. Just make sure it is Cinnamon the one ingredient kind, and not Cinnamon Sugar. Or is that still one ingredient combined into 2? LOL!

Here is an article from Healthline that doesn’t call it the 1 Ingredient Diet per say, Use the contact form under the video to learn more about my One on One Coaching Options.


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