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.




Merry Monday: Still Waiting on Dorian

We are still waiting to see what track Hurricane Dorian actually takes.  It looks like where we are will get rain, some wind, and may still lose power depending on the winds.  We have until Friday to stay on alert.  So, that means this storm will have taken up over a week of my time.  That is one of the downfalls of living in Florida.  This storm has already caused so much damage in the Bahamas, and it is still quite powerful.  I saw something on Facebook the other day, that made me giggle.  Someone posted a meme that said waiting on a hurricane is like being chased by a turtle.  Sometimes that is so true.

Since I had to cancel the Better Sleep group sessions, I will be updating that to be a monthly chronic illness support group.  It will still be goal oriented, but will also be a great way for people to get some support when dealing with a chronic illness.  I hope to have that start next week, but may have to wait until October.  I will have my new Guided Imagery mp3 file for Sleep, available for purchase by the end of the week.  This is my very first Guided Imagery, and it was my final exam for the class.  I will be creating others as well.

Today,  is the Merry Monday topic.  If you would like to join in, please visit my Health Buddy Melissa Facebook page, and join in the conversation.  Or, if you prefer Twitter.

If you are interested in any my of my available Health Buddy Plans, use the contact form below to message me to arrange a free Meet and Greet.



Move Your Goals on Monday, Merry Monday, and National Pet Day

Did you make any goals last week?  How did you do?  Here are my results for goals set last Monday.  I did not complete 2 of them:  Go to the library to test my laptop compatibility with their equipment, and no cheating on my meal plan.  That last one is a stinker.

Goals for this week:

9500 steps per day, for 7 days.

Aerobics at least 5 days a week for 30 minutes, and 2 days of weight training.

Stick to my meal plans at least 5 days, allow 2 days to cheat.

I probably will not have time for the library goal until next week.   So, I will postpone that one.

I finished the Guided Imagery class, and it was so much fun.  I will be making that part of my plans offered within the next week.  I have one voice recording, ready for Better Sleep, for anyone who signs up for the Better Sleep monthly group session.  It will be available for purchase, after that session has ended, or if no one signs up.  I will provide views of my certificates to anyone who purchases a plan, and has a need to see it.  I will be changing the monthly group session, to a monthly support group for Chronic Illness.  The Better Sleep topic is all ready, so I will keep that one for the month of September.  When I update the Guided Imagery plan, I will update the monthly group session plan, also.

We are watching the tropics for a possible system approaching this weekend.  This may knock me out of electricity, and we may have to even possibly evacuate.  At this point it looks like a Tropical Storm, not a Hurricane, but they can be problematic in their own right.

Continue to work on the Herbalism class.  This is such a cool, and complicated class.

Keep the pool clean.  That is a given.

Next Tuesday, my daughter starts back to homeschooling.  So, this week I have to be sure all lesson plans are ready to go.  I can’t really avoid this goal, lol.

Monitor BP every day, alternating arms each day.

Did you know today is National Pet Day?  I love my pets.  They bring us so much joy, and sometimes stress, like when a hurricane is coming.  On my Health Buddy Melissa Facebook page, I will be inviting people to share pics of their pets for National Pet Day.  Why not head over there, and share pics of your pet?  That is the Merry Monday topic, for this week.  Come have some fun!  If you want to sign up for the Better Sleep, group sessions, please use the contact form below to message me.  You still have plenty of time to join.  The first session begins Wed Sept 4th.


Available Health Buddy Melissa Plans

Join the Merry Monday topic on Facebook




Merry Monday Question of the Week

Welcome to week 2 of, Merry Monday.  Each Monday I will feature a public question on my Health Buddy Melissa Facebook page, and my Twitter page.  I do hope people will join in.  I will not spam you, or request you to even follow the page, though I wouldn’t mind if you did.  Just join in and have some fun.  Visit my Facebook page, and Twitter account, by clicking the links below, and see what the Question of the Week is for August 5-12 2019.

Don’t forget about my first group session on, Better Sleep, starting September 4th.  You can find all the info in the archives.  Limited to 5 participants, so sign up soon.  It will be awesome.  Use the contact form below to message me if interested, or can’t find the info on this blog.





Have You Jumped On the Organic Wagon, Yet?

Updated 3/28/2022: This was written 3 years ago, and organic foods are even more expensive now due to inflation.

OK, so there is a lot of talk about Organic foods, non-GMO, etc.  There are skeptics, and there are true believers.  Full disclosure we are now 85-90% organic family.  Like most people, I complained about how much more expensive buying Organic is.  But, by taking all the junk out of our diet, or most of it, like cookies, crackers, chips, soda, etc I have been able to save enough money in our food budget to actually afford Organic foods.  Yes, read that again!  So, on a fixed budget, it definitely can be done.  We have also reduced our meat consumption by 50-75%, again saving us a huge amount of money in the food budget.  Don’t worry no one is malnourished, probably better nourished.  There are several reasons for choosing Organic, and over the next few Thursdays, I will address them separately.  Today, I will discuss the nutrition of organic foods and their taste.

To be clear the nutrition of a product is just the nutrition, ie how much vitamins, protein, and other minerals is in the product.  So, I did some research and there have been over 200 studies on the topic of the nutrition of the foods.  Again, remember nutrition is not chemicals, toxins, etc, it is the straight-up nutrition facts.  Organic foods vs, non-organic foods, are not more nutritious.  They have the same, or very close to the nutritious contents of the non-organic varieties, with 2 exceptions.  Apparently, Phosphorus and Omega 3’s,  are higher in Organic foods.  If you have kidney disease the Phosphorus may be troubling.  But, remember that plant-based foods with Phosphorus are not absorbed well in the body.  I think it is 60% of the Phosphorus in plant-based foods is absorbed in the body.  Whereas Phosphorus from meat sources is 100% absorbed in the body.  Omega 3, I am sure you have heard is very important to the health of humans.  So, one article I found said to focus on free-range eggs, as the Organic option for Omega 3’s  Again, if you have CKD, eating the egg yolk of a whole egg, is where all the Phosphorus is.  Since eggs are not a plant-based food, you would be absorbing 100% of the Phosphorus.  Free-range egg whites would be a better option.

Now for the taste.  I read lots of articles where some people said yes, Organic tastes much better, but others said no.  Go figure, right?  My family finds that Organic foods taste much better, with the exception of dairy.  I don’t really eat dairy foods, so I have to take their words for it.  My son especially did not care for Organic milk.  He said it has absolutely no taste, though it did not taste bad and did the job on his cereal.  We also do not eat Organic meat, because well I just can’t afford the cost of the meat.  Even with the budget changes, the meat is just too cost-prohibitive.  I try to get no antibiotics or preservatives instead.  But, fresh fruits and vegetables, definitely have a much better flavor.  I think this might be due to the fact that Organic foods will not have an as long shelf life.  So, they are picked and sold at their peak of freshness.

What do you think? Do you try to fit organic foods into your budget?

If you would like help in recreating your budget so you can afford Organic foods, use the contact form below to contact me and set up an initial consultation.


Memory Care Challenge: Auspicious

Updated 11/22/2021: I am continuing to edit the older posts for this topic before proceeding to the new words. This is a very popular topic. Thanksgiving 2021 is this week, so be sure and check out my Gratitude posts from 2020. Just search for gratitude in the search box. I will be continuing the topic of Dementia into December, with some gift ideas for people suffering from Dementia.

So, this week’s word is Auspicious.  Remember, there are 100 words altogether, so this is a lengthy challenge.  In your journal write the word, and definition 10 times each, then say the word and definition out loud 10 times each.  Go back over all the previous words, reading them out loud 10 times each.  How are you doing so far?  This is our 6th word.  You can find the other words in the archives. Some more challenging ways to help improve memory and remember your words are to write a poem using the word of the week, or all the words. Draw a picture story, write a story, create a funny song. There is a short video below to help you learn more about the word, auspicious.

Taking care of your memory is such an important issue, especially with the rise in Dementia and Alzheimer’s diseases.  If you would like to work with me on other ways to improve your memory, click the contact button and send me a message to set up a free meet and greet via email. 

One great way that has proven to help prevent Dementia and improve cognition, and memory, is exercise. Check out my Walking Buddy Plan. It is affordable and walking is a great way to exercise, especially if you do not exercise, or have not in a while. You can use the contact form at the end of this post to send me an email with any questions. I am working on some free printables for my Mailchimp subscribers to help with learning and remembering the words on the list.


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