Health Buddy Melissa Updates

Welcome!  I am happy you are here.  I have a lot of new updates to bring up.  So, let us get right to it.

My education in Health Coaching has grown.  I completed Guided Imagery, Herbalism, and Aromatherapy certification courses.  You will now be seeing information about those things.  I did not finish the Meditation class because it is not what I was looking for.  I am now scoping out a new one.  I got enough information to give tips on Meditation.  I just started a Holistic Health Coaching class.  When I am completed with that I will have a whole new package available called the Empower Package.  It is very exciting.  If you would like to learn about any of the items I just talked about, please use the contact form below to message me.

I am seriously considering starting a podcast for this blog.  As that will be a whole new avenue for me the first one might be short and sweet.

By the end of this year, this blog will be upgraded.  You will start seeing Amazon links in some of my posts.  I am looking for other Affiliate Marketing also.  There is so much to learn about all this, and I am reading and learning every day.

I have completed 2 Guided Imagery mp3 files.  One for Sleep and one for Quitting Smoking.  You can contact me through the contact form, or go to my Etsy shop, to purchase.  I am also working on new ones for Weight Loss, Anxiety, Stress and maybe Anger.  If you would like one custom made for you with the music you like or other sounds just contact me for details.  I work very hard on these, and they take a bit of time for me to write them and then record them.

Each month I will run a new special for that month.  You can view the October special, here.  You can always request a free Meet and Greet, which comes with a free assessment.  Don’t forget that I am also doing a monthly support group for people with chronic illnesses.  You can get more info on that here.  They start oe the t Wednesday of every month.  Sign up stays open until 24 hours before the first session, Eastern Time.

I can’t share the Kidney Health Coach class online, it has to be in person.  So, I will be doing a lot more posts, and podcasts on Preventing Kidney Disease.  I am very passionate about this topic.  If you have Kidney Disease and you would like to work with a Health Coach to meet your health goals, use the contact form below to message me.

I feel like I have to reiterate to readers, and potential customers, Health Coaches do not give medical advice.  Nor do we replace you seeing a doctor or getting care from a doctor.  Health Coaches work in adjunct to your Health Care Provider to help you by providing support, education, advocate, accountability and using sound judgment in reaching your health goals.  If you have a chronic illness, then a Health Coach should be working with whatever your doctor has already advised you.  This can include goal setting and stick to them, following your diet, exercise regime, stress management, family issues, work-life balance, socialization, forming new and healthier habits, advocating for yourself,  etc.

Please use the contact form to get in touch with me, or you can use any of my social media accounts.  I will post them below.  I do not know how people have got my phone number, but I am getting unsolicited calls that have nothing to do with my goals for this blog.  I ignore these calls, so please do not waste your time.  If you would like you can visit any of these social media accounts Facebook, Twitter, Pinterest, or Tumblr.  I do not advertise just blogging stuff on them, so be aware of that.  I also use Bloglovin but that is just a repeat of what I put here.update

My posts will run as follows Merry/Mindful Monday, Health Tips on Tuesday, Wednesday Wellness, Thurs my serious blog post,Foodie Friday, and Sweating on Sunday.  I may change Sunday up if I get tired of it.


Health Buddy Melissa October Special

Alright, I am ready to start taking on some clients.  I only work with 5 clients at a time, so be sure and jump on the special below if you are interested.  I will create a new special each month, and they can be purchased anytime in the month.  So, for example, if you purchase on Oct 31 then you still get 30 days at that price.  This deal does end on October 31, 2019 at 11:59 Eastern Time.  Use the contact form below to message me for purchases, or questions.

I have finished my Integrative Therapies courses, but there is still so much in that field I could learn.  I just started a Holistic Health Coach class, and am very excited about that.  I have added a few more details to my Available Packages page, and you can read them here.  I have added Guided Imagery, Distance Reiki, Walking Buddy, and Mindfulness or Meditation.  It is so exciting to learn new things.  I also want to add Reflexology to my courses.  This will mostly be for personal use until I can figure out if I want to rent office space.  More Fitness, and Nutrition classes too, at some point, as I would love to make my own Fitness videos.  There are so many things I don’t appreciate about ones that are already out there.  Hard to find one that is perfect.  I do have some favorites, though.  I had my first Kidney Coach class, but sadly no one came.  I will try again next month, as well as other venues and times.  I really am passionate about getting the word out about preventing Kidney Disease.  I need better ways to advertise it too, that won’t cost me a fortune, as that is volunteer not paid.,



WordPress Wednesday

Today, you can share your link to your WordPress blog.  Please share in the comments.  Anyone who shares a link should visit the other links, and like, follow, or comment on a post.  Let’s show each other some love!  This is for WordPress blogs only.  Thank you.


Small-Group Live Sessions

I had to cancel my Better Sleep group sessions, due to Hurricane Dorian.  I had only a few people interested and no sign-ups, so it was not a huge deal.  I decided to change it to a general Chronic Illness support group live chat sessions.  Anyone with a chronic illness, or takes care of someone with a chronic illness can join.  You do have to register for it, and registration will close 24 hours before the first session.  I am not putting a limit of members on it, at this time.  We will meet weekly on Facebook Messenger via live chat to give each other tips, support, love, and ideas.  You must have Facebook Messenger installed on a device to participate.  I  would like sessions to be goal-oriented and obviously, each person would have their own unique goal.  By that I mean as we chat and discuss different topics of concern, a small goal could be made to meet.  All people who sign up will be invited, and then at the end of the month, removed.  If you wish to keep on with the group you simply repurchase another month.  Sessions will be on Wednesday afternoons at 1 PM Eastern Standard Time Zone.  It is your responsibility to remember to come to the group, and what time it is where you live.  You must speak, understand and read English.  All monies are in US dollars paid via Paypal only.  When you contact me with a desire to join, I will send you a Paypal invoice for 50 USD for the full month.  Once your payment has been received you are all set to go.  Please keep in mind if you sign up now, the first session is not until October, so there will be no sessions until then.  Sessions for October are as follows October 2, 9, 16, 23, 30.   There are no refunds for group live sessions.    If you have any questions, please feel free to ask.  Use the contact form, under the graphic to message me with questions, or interest in joining.  There is no meet and greet requirement for this option.  A privacy form and health disclaimer will be emailed to all participants to agree to and sign once payment has been received. It must be returned before the first session.  If not, the money will be refunded and no invite to live session will be sent.   I really think people will enjoy these sessions, and I hope to see you there.



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Foodie Friday: Apple Cinnamon Water

As we finally move away from Summer and into Fall it is time to start thinking about other foods and flavors.  I will be shifting away from sharing Smoothies and Salads to more Fall flavors and foods.  While this water could definitely be drunk during the Summer the apples and cinnamon definitely remind me of Fall.  The recipe is from Davita, and you can click here to see the nutrition info.  Their version is for a full pitcher, so for this post, it will be how I make it in my 24 -ounce cold travel cup.  If you are on fluid restrictions alter the amount of liquid to suit your limits.

Clean and slice one apple with the skin still on, and place it in the bottom of the travel mug.  Organic is best if you can.

Add one cinnamon stick to the bottom of the travel mug.  Organic is best if you can.

Add ice to the desired amount.

Add water to fill travel mug.

That is it.  It is best to let it sit for a bit before drinking to allow the flavors to seep into the water.  I drink mine all day and refill with water as needed.  So, the flavors are continually there.  At the end of the day, I remove the cinnamon stick to let dry and use the next day.   I save the apples to put in a smoothie.  They won’t have much flavor left but all the fiber content will still be there.  Makes a great smoothie thickener.

I found a new app that I love called My Healthy Kidney.  It is in the Google Play store.  It is great for helping keep track of Protein, Phosphorus, and Potassium.  Plus fats, carbs, and other important information.

If you need a Health Coach to help you keep up with your Health and Wellness goals, use the contact form below to message me for a free meet and greet.  You can view all my available plans here My first downloadable Sleep Guided Imagery mp3 file will be available tomorrow for purchase.  Watch for that if interested.  I will be writing and recording some more soon.  I am taking my Herbalism final, tomorrow, and am working on Aromatherapy and Reiki as well.  Follow this blog to stay up to date.  I am up to 96 followers, and my goal was once I hit 100 I would upgrade the blog.  I expected that to be by the end of this year but may come sooner.  I will be doing my first Kidney Coach class this month at my local library.  Still prepping for that, but should be ready in a week or so.



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.


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Do you know what’s in your sweat?

Updated 2/7/2021 OK, so I am going to keep this simple, because there is so much more to what is in sweat, and who sweats what. Some people sweat way more than other people, some without even trying hard.   However, as a basic information tool, here is a question.  Do you know what is in sweat?  I think most people assume when they sweat they are losing large amounts of Electrolytes.  This is apparently not completely true. The main purpose of sweat is to regulate our body temperatures, and therefore sweating is very important. The short video below is from a deodorant company, but it explains why we sweat in a very simple way. For a longer and more complex explanation of sweat, I promise it is interesting, see the second video. Check out my Walking Buddy Health Plan.

In a very basic way, from least to most this is what sweat is comprised of:  Magnesium, Calcium, Potassium, Bicarb, Ammonia, Sulfate, Lactate, Amino Acids, those are all in very , very small amounts.  Sodium, Chloride and Water are the three biggest things contained in sweat.

Now that doesn’t mean go off your Sodium restricted diet, because you sweat, but if you have CKD, like me, you can see where sweating, through moderate exercise, may help aid the kidneys in getting rid of some excess Sodium.  If  you are not having an excess of Sodium, say your blood levels of Sodium are low, than in the reverse you need to talk to your doctor about normalizing your Sodium, and Chloride levels.  Having a low blood Sodium level can be very dangerous, and should not be taken lightly.  Over exercising, or drinking too much water, can cause your Sodium levels to decrease.  That is why it is so important to be aware of your body, any unusual symptoms, and work with your Health Care provider to be sure you are getting the right amount of exercise.  Not too much, and definitely not too little.  If you have kidney disease, you should have your Labs checked at least yearly, and maybe more if needed.  I do mine every 6 months.  When I was first diagnosed I had to go every 2 weeks.  Most Americans consume way too much Sodium, even when trying to restrict the amount in their diet.  However, in other cultures, Sodium is not necessarily increased in the diet.  If you are sedentary, especially with a Chronic Illness, always talk to your doctor about exercise, before you begin.  If you are sweating a lot, you need to maintain hydration, so as not to get dehydrated.

You can review Health Buddy Melissa’s Mission Statement, here.


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Foodie Friday: Are You Eating For Chronic Disease?

Hi, everyone!  I am so happy to be back to my regular scheduled posting schedule.  I am still debating how I want to move forward with my Foodie Friday topics.  Recipes are great, but there are so many other topics that can come under that heading.  So, I will be mixing it up a little bit each Friday.  I am now up to 88 followers.  My goal was to meet the 100 follower threshold by the end of 2019.  As I continue with my Integrative Therapies classes, I am learning so much about ways to improve Health that have nothing to do with dieting, pills, or extreme exercise.  It seems so much of the Health Coaching world focuses on diets and exercise.  I have said before I hate the word diet.  We all follow a pattern of eating, a diet is so negative.  I am currently studying Guided Imagery, and I can not wait to finish so I can start making some audio Guided Imagery files, for people.  Pain, Stress, Weight Loss, Anxiety, and Sleep  are just some of the things that can be helped with Guided Imagery.  Don’t forget about my Better Sleep live group sessions, starting in just a few weeks.  You still have time to get in!  It will be fun, I promise.  Read about it here.  I am optimistic someone will want to join me in that adventure.

Back to this week’s topic.  Are you eating for a Chronic Disease?  What does that mean?  Basically, are you eating in a way that will increase your chance of getting a Chronic Disease, or already have one and still not eating in a way to help your Chronic Disease.  Maybe you need to learn how to meal prep, especially for busy work or school days.  I know those are my hardest days to stick to my healthy choices.  I am tired, and just want something easy.  So, you might turn to fast food, eating out, frozen meals, canned foods, or other highly processed foods, that are convenient but not very healthy.  Maybe you think you can’t afford healthier food options.  That of course is not true, and I can attest to that as well.  It does take a little more planning, and thought, but it is completely possible.  Maybe you have no clue how to cook.  Cooking can actually be therapeutic in itself, and a complete joy.  I actually very much enjoy cooking, it is the clean up I hate.  I can also attest to the fact in FL, in Summer it is sweaty and stinky, making the thought of cooking daunting.  There are ways around that too.  If any of those things describe you, and you want to work with a Health Coach to help you meet your Chronic Disease goals, use the contact form below to message me.  Your initial meeting is free, and there is no obligation to work with me after the initial meeting.  To see all of my available plans, click here.  



Follow Your Dreams despite your chronic illness

Everyone who lives with a chronic illness knows how hard it is.  Those who are blessed enough can not know, until they have one.  It can be hard to follow your dreams, when you aren’t living with a chronic illness, let alone when you are.  I know what it’s like, and I refuse to let the chronic illness own me, or control me.  I fight everyday to be healthier than I was before I was diagnosed, everyday to learn new things, enjoy life more, plan for my future, and yes live my dreams.  I allow myself at least two days a week to be a kitten.  What I mean by that is a day of just fun, or just relaxation.  Now fun for me, and relaxation are not the same as for others.  I tend to be a doer, so vacuuming the pool is both fun, and relaxing for me.  But, my point is I block out the rest of the things that can cloud my thoughts, and steel my thunder.   There will come a day when my body won’t fight anymore, and then I will have to deal with that, but for now I live another day to dream!

Do you need a health coach to motivate you to fight, and follow your dreams with a chronic illness?  Use the contact form below to contact me, and or, check out my new It’s A New Day plan.

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Hurricane Prep: Wrapping It Up

So,this is the final post for preparing for a hurricane, or any disaster.  You can read the other 2 posts in the archives.  Here are some things you might not think of when preparing your kit.

1-  What are you going to put everything in?  When we first moved to FL, I would put out a large bin, and almost everything went into the bin.  With the thought that everything could just be grabbed, and you go.  That is a good idea,  but now I really just make sure I check the tropical storm reports daily, and always have bottled water, and non perishable foods on hand.

2-  Keep all your important documents in one place, especially if you have a family.  For example, birth certificates, social security cards, account info for various accounts, mortgage and home owners insurance.  We use a small fire proof safe that is very easy to grab should we need to go.  We have our name, address, and phone number written on the top of the safe should we become separated from it.

3-  Don’t forget Dr’s names, numbers, diagnosis info, medications you take, and any allergies you may have.  It is best to keep these in the same spot as the other important papers.

4-  Pets-  Pets can be a burden in a disaster.  But, with some planning they don’t have to be.  The year we evacuated we had ogs, and while it was tricky we managed. Not all places will allow dogs, and they sell out very quickly the ones that do.  This year, I found a large tent at a garage sale, and bought it.  If we have to ever evacuate again, it will go with us, and if we can’t find a hotel that takes pets, we will camp for a night or two.  If you choose that option, of course you have to be prepared to sleep outside, and have proper supplies.  Here in FL the shelters will let you bring pets, but they will be boarded at the local shelter, they can not stay at the people shelter with you.  Remember food and water for your pets.

5-  Bring medications, and or prescriptions.  These should again be kept with your important papers, if possible.

6-  Phone chargers, phones, and other electronics for entertainment.  Cards, board games, drawing pads are also important to keep kids entertained.  A good book that you always wanted to read.

7-  Be prepared to be without power up to 1 week, or more, in some areas.  We were without power for a whole week.  We had just taken down our pool the winter before, and I was sorry we didn’t have it.  You will be amazed how hot and humid it really is after the storm passes.  It was brutal trying to sleep.  Even though we evacuated, we were only gone a couple of days.  The 5 days after we returned were brutal.  We have lots of coolers, and there is an ice machine close to our home, so we were able to save some food, and keep water nice and cold.  Have a grill for cooking, and we used solar lights, instead of candles for seeing in the dark.  This was the best idea I had, the solar lights.  No fear of fires, just set them back outside when the sun comes  up, and bring in when it gets dark.  They last all night.  We have local springs near us, but they were all flooded, so no hope to cool off there.  Our local McDonalds had a generator, and they must have made a few million dollars that week, because everyone was there enjoying the AC, food, and Wifi.  Verizon gave all its customers free data for a week, which was a true blessing.  You could of course buy a generator, which I don’t want to deal with one.  If you are on oxygen, or home dialysis, sign up with your local electric provider so you get turned on before others.  It is a nice feature.

8-  Don’t forget a few days worth of clothes, and toiletries, if you evacuate.  Even if you don’t evacuate, these should be included in your kit.  Honestly you just never know when a tornado can strike, or a tree fall on your house, and you have to leave whether you want to or not.  Just grabbing your kit with everything in it, will save a little stress.

Hurricanes are not fun, and I grew up with blizzards, which is a completely different beast.  We never had to evacuate for a blizzard, or really ever lost power for very long.  You just hunkered down and waited to shovel all that snow.  With a little preparing  you can be safe, and ready.  Don’t forget about your elderly neighbors, parents, etc.  It is very hard for them to evacuate, and some are very stubborn, trust me.  These storms can be cruel, and painful, lets not make that worse.  I have to say here in Florida, the local counties, where we are have great teams in place to help people get out, and they will encourage those who refuse to do so.

We have been in our home for 12 years, and only had to evacuate once.  We live in a double wide, but we are inland, so that doesn’t usually happen, however sometimes even inland has to evacuate.  This year we were rezoned as a flood zone.  We have never been in a flood zone, and it doesn’t flood here.  So, that makes me a little nervous, and is obviously due to climate change.  So, we may get ordered to evacuate again, should another large storm come this way.