My top 10 ways to de-stress!

It is the end of Stress Awareness Month. I hope you have enjoyed and or learned some things from my posts. I did not get to touch on the Brain and Digestive Systems as they relate to Stress. Stress can affect all parts of the body. Today, I would like to share my top 10 ways that I use to de-stress.

  1. Walking in Nature. This is number 1 for a reason, because I truly believe in it. Yesterday, I talked about Earthing. I will be incorporating walking barefoot into my daily nature walk. It doesn’t have to be done anywhere special, I do it right in my own yard. If you live in the city there has to be a park or nature trail somewhere close by. Make your walk even better by not having any distractions and using your five senses to be more Mindful. Stressed at work? Walk on your lunch break. Fresh air will help clear your mind and refresh your thoughts.
  2. Exercise. This can go right along with #1. Aim for at least 30 minutes for 5 days a week. 60 minutes is even better. Exercise does not have to be strenuous to reap the benefits. A nice walk, Yoga, or Swimming are gentler kinder exercises. I personally love to put on the Disco music from the video below when I need to burn off some steam or get some good house cleaning done. If you are angry a more upbeat, intense workout may be very helpful. Well I can’t share the video it is blocked. But, if you search for Workout Music Source Disco Hits you will find it.
  3. Meditate. I try to Meditate every day. Just sitting and being still and not thinking about anything. Maybe some soft drum beat music in the background, nice candles, etc.
  4. Mindfulness. Mindfulness is different than meditating in the sense that you want to be in the moment noticing your surroundings and how you are reacting to them. It is a great way to be more grounded, have self control, know your limits, etc.
  5. Clean the pool. Yes, you read that write. I clean the pool to relax. I generally vacuum it every time I use the pool. I am in the sun, and the cool water allows me to think and reflect. I truly love it.
  6. Gardening. Another top favorite for me. I love planting, nurturing, and then reaping the rewards. I am really good with flowers. This year I am giving it a go at a vegetable garden. There is so much to learn. I also enjoy making garden decorations and tiny fairy gardens.
  7. Art. There are so many forms of Art to try and so many that I enjoy. I love to paint, etch glass, crochet, make jewelry, and others too. I have some Arthritis in my hands so it makes some of these more difficult now. I have not been doing a lot of Art lately, other than my Photography, which I also love.
  8. Reiki. Reiki is a Healing Energy of which there are many. I do self Reiki on myself at least a few times a week, and the dogs are great guinea pigs, lol. They actually love it. I offer Distance Reiki as part of my coaching plans. If you would like to learn more about Distance Reiki for Stress relief, use the contact form at the end of this post to message me. I would love to help you de-stress with Reiki.
  9. Guided Imagery. When I took my final exam for my Guided Imagery certificate I decided to do one for Better Sleep. I got an A and I still use it for myself to this day if I have a hard time falling asleep. Guided Imagery is where you use your imagination to guide you through a pre-made script to help with Sleep, Stress, Anxiety, Anger, Weight Loss and so much more. Guided Imagery is included in my coaching plans. Contact me for more information.
  10. Venting. There is nothing like a good vent, or rant, without judgement. Having someone you can vent to is a great stress reliever. Sometimes just getting something off of your chest can find relief from Stress. If you need someone you can vent to without judgement or hurt feelings use the contact form to message me.

These work for me. There may be other ways to relieve Stress and may work better for you. Some people like a massage or bubble bath. I did a post on Essential Oils, which can also be helpful. We also volunteer at a dog rescue and that too is a great stress reliever. Well most days, lol. I can not stress enough the totality of a good diet and good sleep for Stress relief on the body.

My May freebie will be about Hypertension, and will be available to my mailing list only. So, if you have High Blood Pressure, want to avoid having it, or love someone who does sign up for my mailing list below to take advantage of some free coaching. I will also have a 3 day special for just Moms. You have to be on the mailing list to be eligible.

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Also in May will be my new Health Challenge. In April it was Triceps for some good tank top arms. May will be Calves, because they are important for running, and I have started running. I will post the challenge soon. It will be posted to this blog. Anyone can join in.

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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.

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Guided Imagery for Better Sleep MP3 File

So, the MP3 voice file for my brand new Guided Imagery for Better Sleep, is now available for purchase.  You can purchase by either using the contact form below to message me with your interest, or you purchase it for sale here . This particular Guided Imagery does not require a free meet and greet.  You simply purchase and use.  You may not copy, reproduce or give the file to anyone else.  It is the property of Health Buddy Melissa.  I wrote the script, and I speak the script.  You must be 18 years or older to purchase any of my Guided Imagery files.  If you have or have had in the past any issues with Psychosis then this type of file is not for you.  A Guided Imagery session with a professional would make more sense in that situation.  If at any time while using the Guided Imagery you feel uncomfortable stop and don’t continue at that time.  Remember Guided Imagery is a tool.  It is not meant to replace standard medical care or to diagnose. The file is about 7 minutes long.  To learn more about Guided Imagery, or any of my other Health Coaching services, use the contact form to message me.

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Learn to Read and Understand Your Labwork

So, as promised my most recent labs are back.  I did have them before I saw the kidney doctor, and primary care doctor, but I wanted to wait and get feedback from them too.

I am basically stable, no ups, no downs.  That is good.  However, my kidney doctor kind of annoyed me because he said my blood Creatinine levels will never improve, they can only get worse.  Now, I have said before how much Negative Nancy’s annoy me, especially when I have proof it is not true.  In January 2018, 1 year after I was diagnosed my Creatinine was 1.13, normal, is 1.10.  That means my kidneys were able to clear most of the Creatinine from my blood.  So, I know he is wrong.  I just have to figure out what I am doing different now.  One thing I can think of, is Summer of 2018 my labs were almost as identical to now.  Since it is so hot here in Florida, I may be sweating out more fluids than I am taking in, and I had my blood drawn after working, and I do not get to drink as much at work.  Hence I may have been dehydrated, which can make Creatinine a smidge higher.  Creatinine is made by muscle use, so increased muscle use can increase Creatinine, not a lot, but a little, and when you have CKD a little is a lot.  So, the fact that I am lifting weights can also explain some of that.  That does not mean I will stop lifting light weights, but I may stop a week before my next lab draw, in 6 months, to see if there is a difference.  I have to be more aware of drinking enough while at work, as well.  Why the big fuss, on my part, if I am basically stable?  Because, when my Creatinine level was 1.13, my kidney functions was 88%, now with my Creatinine at 1.30, my kidney function is 76%.  So, you can see why I would rather have it be as low as it can.  To me, and maybe my kidney doctor does not see it this way, If I can get 1 1/2 kidneys to function at close to 100% that is obviously what I would want.  He did finally explain to me, it only took 2 years, how you figure out how much kidney function you actually have.  If you are like me, and your GFR is 50, then you may assume you have 50% kidney function.  This apparently is incorrect.  You take 100, and divide it by your blood Creatinine level.  So, 100 divided by 1.30 is actually closer to 77%.  The GFR is a filtration rate, estimate.  Everything else on my labs was completely normal.  I had zero protein in my urine, which is awesome.  So, a couple things I can take away from this visit.  1-  I can probably safely increase my protein intake just a little bit, to accommodate the weight training.  I will increase to 65mg per day, and I probably will not venture any higher than that.  If I start noticing signs of protein in my urine, I will cut back down.  He did not order a Vit D level, or an Intact PTH, which also annoyed me, because I eat very little Calcium, and I need to make sure my bones are healthy.

That brings me to my primary care doctor, who did order those for me, but she did say the kidney doctor, if I was going to continue to see him for the kidney, needs to order those things in the future.  I know he did not order them for the next round in 6 months either.  So, I will have to call ahead to see if he wants to add them.  Annoying!  I have to see her again, in November, for Cholesterol and all that stuff.  Cardiac Disease does run in my family, as does Diabetes, and while I do not have either of those, they need to be monitored.  The only other issue, is my BP.  I am exercising 5-6 days a week, and have lost some weight, so the fact that my BP is a little higher than 6 months ago, is a little concerning.  The kidneys regulate BP, and high blood pressure can decrease kidney function.  So, now I am taking BP, daily, rotating arms, and logging it.  For people with kidney disease, a normal BP is 135/85.

I am already tweaking the monthly small group sessions.  I will post about that probably on Saturday.  For now, though, you can still sign up for the Better Sleep group sessions, starting Sept 4th and running all month.  You can read about that here.

If you would like to learn more about reading, and understanding your labs, and then advocating for yourself, use the contact form below to message me about a free meet and greet.

You can see all of my available plans, here.  Don’t forget I am almost done with the Guided Imagery class, and will be able to offer Guided Imagery plans.  I have moved on to the Herbalism class.  So much to learn there.  Wow!

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Extras for Health Buddy Melissa Plans

Before I start, I have some exciting news.  This fell into my lap quite unexpectedly.  About 2 weeks ago, I started taking classes on Integrative Therapies.  I moved off the first course, and the second course is on Guided Imagery.  For this class I have to create a Guided Imagery script, that will be a voice file.  This will coincide nicely with my September group class on Better Sleep.  All participants, at the end of the 4 week sessions will get to preview my Guided Imagery for Better Sleep for free!  If you are interested in signing up for the September group session, on Better Sleep, click here for details.  Tomorrow I will have all the plans, and prices on one page.  This will be the page that I advertise all my plans from.  The monthly group session plan, since it will have a new topic each month, will get a new page each month.  I may add more as I add more training, such as Guided Imagery sessions, as I mentioned above.

Now for the Extras that can be added on to any Health Buddy Plan, or purchased independently.

Medication Reminders:  Medication reminders require a free Meet and Greet to discuss your needs in this area.  This is either a text, or phone call reminder to take medications.  This is a monthly plan and is $50 dollars per month.  Phone calls are limited to 5 minutes in length.  You do not need to purchase one of the monthly plans to purchase this plan.

One on One Face to Face:  This extra is added to a plan that you already purchase.  It is not a stand alone plan, and must be purchased with another of the email plans.  Face to face is done via video chat on Facebook Messenger, or Skype.  The length of the face to face would be 10 minutes.  It would generally be right after your email sessions.  The price to add this to another plan is $50 dollars to add this extra.  This is already included in the monthly group session plan.  You do not need to buy it extra for the group session plan.

Text, or Call:  This is a 10 minute feature.  This is weekly, and you will purchase and renew weekly.  This is added on to one of the monthly, or three month plans.  The number of calls, or texts you get, will depend on the plan you purchase. It will generally be before your email sessions, or after.  You still have to follow my calendar of availability for me to be able to call or text you.  The group session plan does not apply to this.  The price for this extra is $10 dollars per week.

Just Text, Call, or Face to Face:  This plan is a stand alone plan, and is paid by each text, call or Face to Face.  All Face to Face is on video chat on Facebook Messenger or Skype.  These are still goal oriented, but less intensive,  and require a free Meet and Greet.  The price for this extra is 10 dollars per 15 minute text, 10 dollars for a 15 minute call, or 15 dollars per 15 minute video chat session.  These are for people who maybe don’t want to commit to a monthly plan but still have health goals they would like to meet.  You still have to make an appointment with me, and agree to terms.  This is not a spur of the moment plan.

Health Buddy Melissa Logo Items:  You can purchase items with my logo on it, such as, journals, notebooks, mugs, tees, etc.  If you are interested in any of those items visit my Redbubble shop, by clicking here.

Please always read my Updated Disclaimer, and ask all questions by using the contact form below.  This is a very exciting time for me, and I hope to be your Health and Wellness Coach.

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Updated Disclaimer: 6/04/2021

Health Buddy Melissa is a Sole Proprietor website owned by me. I pay my taxes as an Independent Contractor.  This updated disclaimer date 6/04/2021 replaces the outdated disclaimer.  Please read and understand it before requesting coaching services from Health Buddy Melissa.

1-  Health Buddy Melissa  is not meant to be medical advice, or to replace seeing a doctor, or other health practitioner.  Anyone who does so, is doing so at their own risk, not mine.  I will share opinions, or engage in topics and conversations of information that can be found in publications, on the internet, and from my own personal experience.   You may see affiliate links on this blog.  I only use reputable companies to affiliate for when and if I choose to do so.  As a Holistic Health Coach I can help you with many goals such as:  learning about a chronic illness, follow a diet set by your doctor, learn about menu planning and diets to lose weight or build muscle, learn about kidney disease and ways to help manage it, communicate better with your doctor or anyone, time management, deal with difficult people and so many more. I am in the process of targeting my plans to be more specific rather than so broad. You will see wellness replacing health.

2-  Privacy-  Privacy is very important to me.   I will never sell your information, or let others have access to it.  All client info is deleted from my private email account within 7 days of our contract together ending.  If you decide to work with me after that time, a whole new account will be made.  No one has access to my private email account but me.  However, you always have to be aware that things can get hacked.  It is in the news all the time.  I have never been hacked, but a release will need to be signed absolving me of responsibility should it be hacked.  I have purchased a business email through Google Suite.  They assure me it is private, encrypted and safe. 

3-  I am a Licensed Practical Nurse, for 34 years, and that means I have been coaching people for many years already.  I am 51 years old, you do the Math.  I am a  Certified Holistic Health Coach.  I also have certificates in Aromatherapy, Reiki level 2 Practitioner, Herbalism, Mindfulness Practitioner, and Guided Imagery.  I also took a free course on Sports Medicine, but no certificate was supplied. I have a second Health Coach certificate that taught me about exercise and plans. But, I am not a personal trainer. I have taken many Nutrition courses, but I am not a Nutritionist.  I can not prescribe a diet to you legally, but I can help you learn how to eat properly to lose weight and maintain good health.  If you have a prescribed diet from a doctor I can help you to understand and modify your life to follow that plan.  

4-  As your Health Coach it is my job to educate you, motivate you, and support you to reach your health goals.  I will not provide nutrition advice, or medical advice.  It is actually illegal in many states to provide Nutrition advice.  Some states it is allowed.  That will be discussed at the Meet and Greet.  I will not make meal plans targeted to certain nutrition requirements, but I will create general meal plans, unless allowed in your state.  I will, however, teach you to do so yourself.  There is much more to health than just diet, nutrition, and fitness.  I can work with you on any goal you may have.  See some examples below.  I can not help you with serious Mental Health Issues.  I am not qualified to do so, and feel it can be incredibly dangerous.  If you just need someone to listen to you, I do have a program for that, but I will not give opinions, or advice, and if I feel you are suicidal I will recommend the hotline to you.

5-  If you live outside the USA, I can still work with you.  You must speak, write and understand English, and all times of meetings will be Eastern Time Zone.  It will be your responsibility to know what that means, and when the meeting time will be. All payments will have to be made via Paypal in US dollars only.  It is your responsibility to follow your country’s laws for dealing with Health Coaches in other countries.  A disclaimer will be required if you do not live in the USA.

6-  If you need a young, skinny, hot Health Coach, then I am not the Health Coach for you.  However, if you want someone who will care about you, and work hard for you, then I might be the Coach you need.  I will not promise big results.  The results will depend on how much effort you put into meeting the goals you will set.  Health Coaching is about you, not me.  It is not a personal relationship where I tell you all about my life.  It is a professional relationship aimed at steering you towards meeting goals you want met.  If at any time I feel the relationship is no longer professional services will be ceased.  

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