Is It Good News Or Bad News?

Hello, and welcome to another Humpday post. If you read here often then you already know a few things about me. One is that I have CKD and get lab work every 6 months, but I have been stage 2 for two cycles now. I had my lab work for both doctors done on Monday. Lipid panel for my GP and a renal panel for my Nephrologist. I have been feeling kind of yucky since I got the Covid booster and was thinking maybe I was slightly anemic. However, I am under a great deal of stress right now with my nursing job. I am thinking that is some of the reasons I am so tired. Anybody who has CKD knows stress is not a good thing. Anyway, I have a plan for that, it just will take some time.

My Lipid Panel has come down significantly. I have been fluctuating quite drastically. Whenever I try to lose more weight, by decreasing carbs, it shoots up super high. Then I modify my diet and increase my fiber intake, and it comes back down. This time was no different. I increased my carb and fiber intake and decreased fat and meat sources, and it came down, though not to normal. So, I still have to tweak my diet some. Statins will kill my kidneys for sure and I do not have any intentions of taking one if I can avoid it. So far my GP has been really good about monitoring the labs and not nagging about a statin. I have no symptoms of any heart disease so that is why she is probably not pressing the issue.

My renal panel I was slightly disappointed, but only slightly. Before January of last year’s first set of labs for 2021, I was hovering around 47-49 with my eGFR. So for 4 years that was my baseline after I recovered from the left kidney failing. I worked very hard in 2020 to lose weight, modify my diet, even more, deal with stress, and manage my CKD. The results were that in 2021 I was able to get my eGFR to 60 and 61, putting me at stage 2 for two cycles, or 12 months. I just had it done Monday, which would count for January 2022 and my eGFR had slipped to 57 and my creatinine was only very slightly above normal. Even though I had hoped it obviously was still above 60 I can live with 57 because that means that is my new baseline, 57-60 which means I still have room to improve. One very important correlation I have noticed is that when my urine Albumin is below normal is when my eGFR improves. Even though my urine Albumin was in the normal range this time, the last two times it was below normal, my eGFR decreased. This tells me having Albumin in my urine, even at normal levels is harmful to kidney function. The way to solve this is to decrease my protein intake, especially from meat sources, and processed foods, back down to 10-15% of my daily intake. I have been talking about this for some time how these foods are detrimental to the kidneys, possibly. I think the correlation is very strong in my case. Over the holiday week, I ate things I would not normally eat, prime rib, donuts, bakery bagels, chocolate, cookies, etc. My fiber intake decreased and my intake of beef and processed foods went up. Now, I am not saying I will never eat these things, but my moderation was not moderate enough. Plus, these foods are high in Phosphorus and Sodium. I think I have narrowed down the correlation between too much Phosphorus intake and how my body responds, my eyesight is worse, and my tastebuds are affected. I do not drink enough either, this time of year because it is not hot and I am not as thirsty. I have to work on this more. These types of foods are also generally void of potassium. I typically eat a lot of potassium. Typically at least a banana or potatoes every day. I have not been doing that for the last two weeks due to trying to follow a lower-carb diet. How do I know when I am not getting enough potassium? I get leg cramps, terrible annoying leg cramps. I had no bananas or potatoes in the house, but I did have mandarins. One of those relieved the leg cramps in a matter of minutes. Learn to know your body signals that something is amiss.

So, all in all, I am pleased with my labs, but I realize it could have been better if I had eaten better, exercised more, drank more water, and dealt with my stress levels better. I am sure my kidney doctor will want to repeat them in 6 months, so there is that.

Please note I am stage 3A to 2, not on dialysis, not a diabetic, controlled blood pressure without medication, take only Vitamin D and Sodium Bicarb. How I eat and manage my CKD may not be what you need. We are all different, however learning to manage your CKD, is vital to your wellbeing. If you would like to learn about how a health coach can help you, please use the contact form at the end of this post to send me an email, or you can just email me at melissa@healthbuddymelissa.coach or you can simply click on one of my available plans below to learn more.

Tomorrow, I will share my top posts for 2021, things I will be doing with this blog in 2022, changes to my life I will be making, and so much more for the new year. Be sure to come back and read all about it. If you like this content please like and share to help increase my views and search engine ranking. I will also be discussing topics for monthly posts. Next week I have a super packed week, so I am unsure how much blogging I will get done.

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This Modifiable Dementia Risk Factor May Shock You!

Hello, and welcome to December! November just whizzed right by. If you stop by often then you know November was Dementia awareness month and I have extended it into December. I am not sure that I will still get all of the information covered, but it gives me something to talk about for next year, lol.

If you remember, the first modifiable risk factor was education, especially in early life. Today, I am going to discuss hearing loss and how it is connected to Dementia.

When I first read the study I was shocked to learn that hearing loss is a risk factor for Dementia, especially since I live in the USA and hearing aids are not covered by Medicare or even most private insurance. Plus, they are very expensive! This seems like such an easy issue to fix in some regards by just making hearing aids more accessible to people. I mean the risk is huge! We can do better than this America! The video below is an Audiologist talking about hearing loss and the risk to Dementia.

Before I talk about diagnosing and treating hearing loss, I want to talk about why hearing loss is a risk factor for Dementia. You can read the article here, but to sum it up hearing loss may lead to faster brain atrophy, can lead to isolation, depression, and decreased communication skills. Plus, loss of hearing, believe it or not, can affect balance when you walk, which can affect safety and lead to falls.

What are signs that you may have hearing loss?

  1. The most obvious would be that you turn TV, and radio up to very high levels.
  2. You might say huh a lot when talking to others. You might not understand what others are saying in a conversation.
  3. Twisting your head or body to hear better.
  4. You miss phone calls, knocks at the door, doorbells, or even alarms going off.
  5. You feel exhausted in group conversations due to straining to hear what is being said.

How do you have your hearing tested?

  1. If you are over 18 a hearing test every 3 to 5 years is recommended, unless you have existing hearing loss already. An Audiologist can test your hearing and give you advise.
  2. There are actual hearing self tests you can do on your own via phone apps. I just put one on my phone. I don’t think I have hearing loss, matter of fact mine is pretty acute, but I would like to test my husband as well.
  3. Hearing loss could be as simple as wax build up in the ear. That is why your doctor looks in there, or one of the reasons.
  4. The whisper test, and tuning forks are other ways that hearing can be tested.

How is hearing loss treated?

  1. The most common way that people think of treating hearing loss is with a hearing aid. As I have already discussed most people don’t have access or funds to purchase a hearing aid. This website has the most comprehensive information on programs to help people afford a hearing aid. Please check it out, if you or a loved one has hearing loss.
  2. Remove ear wax blockage. That one just makes sense. Just make sure you have a trained professional do it.
  3. There are some types of hearing loss that can be fixed by inserting tubes into the ears, or other procedures, to improve hearing.
  4. Cochlear implants which may actually be covered by Medicare or Medicaid are the newest option for hearing loss. I will be talking a lot more about Medicare in the near future.

The bottom line is to please have a hearing test done at least every 3 years to catch hearing loss early. I can not recall exactly when I had one done, but it wasn’t too awful long ago.

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Mediterranean Mashed Potatoes!

I am sticking with the Mediterranean alternatives to Thanksgiving sides. If you have CKD or any inflammatory disorder or are thinking of ways to prevent Dementia, the Mediterranean Diet may be the way to go. There are not tons of butter or heavy cream in these recipes. You will find one recipe to read, and some that are from Youtube. They kind of all have the same idea with a few variations. For the first one, I would not use Pine Nuts, as they are not the best option for CKD, but I would use Sunflower Seeds instead. I also would add a few more spices such as Paprika and Turmeric.

Now, if your family might not be feeling healthier dishes at Thanksgiving but it totally would benefit your health, just make smaller dishes of the two options. That way those that want the less healthy mashed potatoes can have them, and others can have the healthier version. Please note potatoes are very high in Potassium. If you have CKD limit your portion sizes or leech the potatoes prior to cooking them. This will help reduce the Potassium in the potatoes. I love potatoes and I eat them regularly. I do not have an issue with Potassium, though.

These are kind of short posts this week, as I have family coming to visit starting today.

Mediterranean Mashed Potatoes

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Wisdom on Wednesday

Hello, and welcome to another Wisdom on Wednesday quote day. Actually, because my life is crazy right now, this will be a dual post but they both relate to the same quote. I have no idea who to attribute this quote to, but it is a good one.

Keep your head up, God gives his hardest battles to his strongest soldiers. This is especially powerful if you have Faith, or believe in God, whoever you call God.

When life is too easy we become complacent and relaxed. Some stress is not all bad, and hardships in life. They bring great lessons and build character.

Chronic illnesses, and other medical issues, will test you and wear you out. All this month I have been talking about Obesity. Like most months, I did not get to cover all of the topics I wanted to. But, one thing I see recurring on social media is people criticizing, making fun of, bullying, chastising, and downright being ugly to people they consider fat, or obese. They make money off this shit. Off of someone else’s pain. That says a lot about someone’s character and the people who support these so-called content creators. This is not content, it is garbage.

Anyway, enough of my soapbox issue for the day. I wanted to put Obesity into this post with the quote because for a lot of people losing weight is a very complex and difficult issue. For a small part of the population, because most people do just overeat and not exercise, weight loss is more than a challenge for them. They may have medical reasons that they have gained weight, and those reasons make it even harder to lose weight. Now I am not saying they shouldn’t try, because even losing 10% of your body weight can improve health markers by a lot.

Here you will find 7 medical conditions that can lead to obesity, and here other factors that can lead to Obesity.

I know how hard it is to lose weight, especially while trying to balance home life, work-life, and a chronic illness. It is extremely challenging but worth it. If you are Obese and you want to start to exercise more check out my Walking Buddy Plan. It is the best way to begin exercising to prevent injury and increase stamina in a safe way.

Be sure and read through my other posts on Obesity. There is some really great info there. Tomorrow I will be talking about how to keep the weight off once you lose it. This is a lot of times even more challenging than losing the weight to begin with.

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Stop Calling It Obesity?

Hello, and welcome back to another Thinking on Thursday topic. For the whole month of October I am discussing Obesity. But, as you can see in my title I posed the topic as a question. However, by the end of the post I think you will see why I think it should be a statement. If you feel like you will be triggered by this topic, please stop reading now.

If we should stop calling it Obesity, what do I think influencers, health coaches, fitness coaches, doctors, etc. should call it? I think it should be referred to as Metabolic Syndrome. Why? Keep reading.

Obesity is a word that implies fat, unhealthy, lazy, over eating, etc. Instead we should be focusing on obesity as a health marker, because honestly that is all it is. You can be obese and be fit, and even healthy, especially in your younger years. You don’t have to like that statement, but it is technically true. It doesn’t mean you will be fit, or healthy forever, though, if you stay obese. Fat shaming, fat phobia, name calling, berating, using other people’s struggles to make yourself money on Youtube, Instagram, Tiktock, Snap Chat, I don’t even know what all of the platforms are, but you really should be ashamed of yourself. First of all, if you really care about obesity as a topic, and a health marker, bringing attention to the healthy at every size, feeders, mukbangs, and other such content that so offends you, is only making them more money and gives them no incentive whatsoever to change their undesirable health marker, ie. obesity. Plus, for all you fat shamers just because you might be thin does not mean you are healthy. The public sees weight visually and it implies health to them, but that is not necessarily true. You can be thin and have Metabolic Syndrome, and make no mistake once you have allowed your body, through bad lifestyle choices to put on a lot of fat, it is extremely hard to get it off. Please do not read part of this post and then leave me a nasty comment. Read the whole thing and make sure you understand what I wrote.

So, for the rest of this month’s topic on Obesity, I will refer to it from here on out, as Metabolic Syndrome Awareness, and yes, Obesity is a huge part of Metabolic Syndrome.

Now, before I go into what Metabolic Syndrome is, and how to tell if you have it, let me say a word about waste measurement, or the dreaded BMI. If you are short, whether you are a man or a woman, keeping a normal BMI is going to be a much bigger challenge than if you are tall. That does not mean it should not be a goal for you, just because it is hard. 140 pounds on a 5 foot 4 woman, is going to be much different looking, and measurement, than on a 5 foot 10 woman. It is very easy to carry excess weight in your abdomen when you are short. However, again, this does not mean you should not have a goal to decrease your abdominal fat, even if it is subcutaneous fat, vs visceral fat.

Metabolic Syndrome in it’s easiest to understand definition is a set of health markers that point to an increased risk of Heart Disease, Stroke, Diabetes etc. The markers are below is how the US defines Metabolic Syndrome, other countries use other markers.

To be diagnosed with Metabolic Syndrome you must have 3 out of the 5 markers listed below. If you do not know your markers, then you should. If you are claiming Health at any Size, or whatever mantra people use, then you can’t claim that without knowing your health markers.

  1. A waist measurement of more than 35 inches around in women, and 40 inches around in men. To measure your waist accurately use a tape measure on naked skin right above the belly button. Pull it snug, like your jeans would fit nice, not tight like your jeans will make you not breathe. That is your waist measurement. I personally have this marker, and I am working hard to get it below 35. I am 5 feet tall, on my tiptoes, lol, and I carry my weight in my abdomen and chest. I have already lost 3 inches off my waist, but I still have a way to go.
  2. A fasting glucose of 100 or higher, or if you are taking medications to control your blood glucose. You should fast, ie not eat for at least 12 hours before doing a glucose level for this purpose. I do not have this marker.
  3. A Triglyceride level at or above 150, again you should be fasting for at least 12 hours for this number to be accurate. I do not have this marker either. However, I must mention that when I was eating a low carb diet, and had increased my fat intake to get enough calories, my Triglycerides were quite high. I have since corrected this with diet modification. If you are on the Keto diet you should be monitoring this marker. Being thin, but ending up with Heart Disease, or Stroke, is not exactly a healthy thing now is it. There are different types of Keto diets, so there is that.
  4. A HDL Cholesterol level below 50 for women, and below 40 for men. This is the so called good cholesterol. This is a hot topic issue, but again it is a marker or risk. My HDL was 46, three months ago, and I am going to be retested tomorrow and I am hoping it has gone up. If you take medications to improve HDL then you are also considered as having this health marker.
  5. A blood pressure at, or above 130/85 regardless of gender. Systolic is your top number, and Diastolic is your bottom number. If you are young, you may only see your doctor yearly. So, measuring your own blood pressure regularly at home should be an important health goal for you, especially if you have any of the other markers. Be sure you are not in an excited mood, sitting comfortable, and legs are not crossed at the knees or ankles to get an accurate blood pressure. Your arm should be at heart level. If you already take medications to control blood pressure, than you are automatically positive for this marker. Even with Kidney Disease I do not have this marker, nor do I take medication to control it.

So, if you read all that, I have 2 out of 5 of the markers. I can not make myself taller, so I have to work harder to reduce my waist measurement. I do not have Metabolic Syndrome, but I am overweight, and by the charts obese. I am not ashamed of that. The best I can do is keep trying to improve. But, I am active, and fitness goals are a huge part of my regime. I do not smoke, genetics do play a role in some of my markers, and I can not change that either. I will discuss more about that in the coming weeks as we continue down the path of preventing Metabolic Syndrome, and how to treat it once you have it.

That should be the focus of anyone who is concerned about the health of others. Not their body size, what they think of how they look, how they feel about what they eat, etc. Your feelings do not matter when discussing someone else’s health and wellbeing. Feeling are just that, and opinions are feelings, by the way. It is not tough love, either. It is intrusive, that is what it is. Start revealing your own numbers, and put it as a disclaimer, if you really feel the need to criticize someone you see as obese, fat, disgusting, lazy, or whatever. Please don’t call me a Snowflake, politically correct, or whatever other label you might want to give me. You don’t have to agree with me, just as I find some of these infuencers content dangerous, inappropriate, and having nothing to do with promoting health.

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What Exactly Is A Buddha Bowl?

Hello, and Happy Monday! I see videos and articles about Buddha Bowls all the time. I thought to myself what is a Buddha Bowl, and why is it called that? Keep reading, it is kind of neat.

I really couldn’t find the original intent of the Buddha Bowl. But, according to Wikipedia, the Buddha Bowl became a big food concept in 2013. It apparently started as a Vegan movement way of eating, but can now be Vegetarian, as it the concept has spread. Vegetarian means lots of veggies with some small amounts of meat sources also. It is intended to be healthy, however, so using the freshest, organic if possible, least processed food items would be best according to the Buddha Bowl concept.

Why is it called a Buddha Bowl? Well, there are some theories but no one seems to exactly know for certain.

  1. These bowls are meant to have lots of color with a variety of colored veggies, and wholesome whole grain foods, which may imply balance, and wellness. I can see that for sure.
  2. The bowl should be really round with high edges, possibly a reference to Buddha’s famous belly.
  3. Buddha would, apparently, carry his bowl through the village for villagers to put Vegetarian food items into for him to eat.

I have never actually created a Buddha Bowl, but I love the concept. Especially for taking a meal to work when I work my long 12 hours and it is so easy to just eat garbage food. I will certainly be doing this, and from a meal prep point of view it would be so easy to have already made grains in the fridge with chopped veggies and a protein of my choice. Just the dressing would be an issue, but making my own might be fun. A lot of the dressings use Tahini. I have never tried Tahini, but I know it is made of Sesame Seeds. If you have CKD, or need to watch your Oxalates, Tahini could be a problem for you. As with any dressing, or sauce, use it sparingly. You do not have to use a Tahini based dressing. Be sure and check out the video below with 5 different dressings for your Buddha bowl, to make at home.

How do you make a buddha bowl. First pick a nice, big, round dish with high lips. For work mine will be rectangle, so oh well. I guess I could just leave all of the ingredients separate and put it together at work. That would work. Your cooked grains should go on the very bottom. Some examples are rice, barley, quinoa, etc. Try for whole grains, but again with CKD whole grains may not work for you. I personally love Jasmine Rice. Next would be all of your colorful fresh veggies. These bowls are typically cold, like a salad, but I could see a warm Buddha Bowl being lovely. Don’t forget fresh herbs, and I don’t ever really see fruit, but hay I love fresh fruit. Then your protein would go on. If you want to use a mixture of plant-based, ie beans, lentils, legumes, and or nuts, with a meat source, I say go for it. Make it your own, and whatever will encourage you to adopt a healthier eating lifestyle is fine. Don’t make something you won’t like, or at least make a small amount of it when trying something new. I don’t really see where there is dairy involved in these bowls either. So, no cheese. Last, but not least, the dressing. If you really just can’t make your own, use whatever kind you like from the store. Just be Mindful of portion sizes. Do not mix the Buddha Bowl, presentation is everything. You want to savor the beauty, balance, and health of the bowl.

Of all the food concepts I have read, and studied, I like this one the best so far. From a Mindful Eating perspective you can enjoy putting your Buddha Bowl together, the beauty of all the colors, the amazing smells from fresh herbs, and then the enjoyment of eating it. Just the concept brings peaceful wellness to mind. I think just a plain old salad can be very boring, and unappealing. Buddha Bowls sound amazing!

What do you think? Would you try one, or have you already? Let me know in the comments.

I am going to meal prep some for this next weekend when I work. I actually have some organic barley in my pantry that I need to cook and use. Other than soup, not cold enough for that yet, I wasn’t sure what I should do with it, spur of the moment buy, lol. But, now I know. I shop on Friday, so I can get tons of fresh veggies, chop and have everything prepped. Plus, I got these delicious garlic pepper pistachios from Trader Joe’s that I think will be amazing. My garden has produced a ton of Basil, too, so I might make that Basil dressing in the video below.

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What Is Obesity?

Happy October, already! I read an article the other day how when you are older time flies by, as opposed to when you are younger. It is a perception thing, and it was quite interesting. I may try to squeeze in an article on that topic soon. Don’t forget to come back on Tuesday to see what my husband decided to have my daughter and I cook for our week 2 Family Cook Off Challenge. I do work every weekend now, so there will be no new posts on weekends. For the month of October I am offering 10% off my Walking Buddy Plan, for any readers of this blog, and 20% off for subscribers to my Mailchimp newsletter, sign up below. The discount is refunded after the free meet and greet is completed. If you are a reader of this blog use code Walk22 at checkout, and if you are a Mailchimp subscriber use code Walk21 at checkout. I will be doing a post about this Monday. The codes are valid right up until October 31, 2021. Also, join the challenge and lose 10 pounds by Halloween! Please note if reading about weight, obesity, food, calories, fat, etc are triggering for you, please choose not to read any further.

So, we can’t discuss Obesity if we can’t define it. I know for a lot of people, myself included, admitting you are overweight or obese is a difficult topic. There is a big difference between being overweight, obese, and extremely obese. There are health implications for all of them, whether or not you want to admit that. The tools to measure obesity are not flawless and that adds more ire to the topic. The body positivity movement also comes into play. There is nothing wrong with being positive about your body. In my opinion you have to fully accept your body, and love it, before you can change it. Why? Because when you loathe, or shame yourself, or allow others to do it, you are in a vicious cycle that impedes your ability to make the changes needed to be healthy. This includes social media, and influencers which to me are both huge problems for body positivity in any way. How people in the movement, and those who criticize the movement, speak to and about each other is just plain awful. Click bait, getting views, and making money is a huge problem when you are discussing such a serious topic. I have watched tons of videos on obesity before writing this post, probably more than a years worth, and the videos that make the most money are not the ones that are actually educational, or even bringing good sound awareness to the issue. It is the ones with the most extreme, loud, and obnoxious points of view. This is just sad. How anyone can call themselves a Health Influencer when they are pushing nothing but drivel is beyond my understanding. This does not include all the reading of blogs, and websites on the topic of obesity. Most of them are promoting things to make money and not really concerned with anyone’s health or actually helping them solve their obesity issue. That brings me to can you be obese and be healthy? There are lots of things that go into that question, but in a general sort of way, no probably not. You may be partially healthy, but you are increasing your risk for lots of chronic ailments when you are obese. I hope to talk about all of these topics in the coming weeks. I am not an expert, and I have my own weight issues, as does 75% of Americans, but I am working hard to change it, and that is what matters. Buckle up for the ride!

So, what is the definition of Obesity? Of course some people generalize it as just more weight than needed, but to be specific it is more of a fat issue. Fat, and weight are not the same thing, but, and this is one of the issues with BMI, your classification of obesity is based on weight to height ratio. So, if you are short you are going to be at a much lower weight to not be considered overweight or obese. The CDC has a BMI tool for free so you can see where you are on the chart. You obviously need to weigh yourself and have an accurate height for the tool to work. You have to be honest with how tall you are, and how much you weigh! Watch the short videos below to learn more about obesity and how it is defined. In a general way obesity is defined as having more body fat, or weight, than the body needs in comparison to height, ie BMI. There are also charts as to normal body weights usually geared towards children, plus hip to waist ratio. In general, for a woman a waist measuring more than 35 inches is going to put you at a higher risk for health issues. There are also body fat calculator estimates.

The first step to change is finding out if you are obese, and being honest about it. We will discuss why you should care later.

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self care Sunday: no covid vaccine, my 2020 fitbit stats, and exercise muscle move of the week!

All of that in one post! Happy Sunday! I was expecting a beautiful warm weekend with lots of sun. Instead I got chilly, cloudy, and dreary. I did still manage to get in some gardening. My peas are starting to come up. It is so exciting to see your hard work pay off. The big garden will be the Summer garden and my husband has decided it will be a competition between him and my daughter vs me. I intend to win! Gardening is definitely part of my Self Care lifestyle and routine. I intend to grow as much of my own food as possible in 2021. More on that later in the week, too.

I was supposed to get my first dose of the Pfizer Covid Vaccine yesterday. But, I got a text message saying the governor had pulled back all Covid doses for ALF’s in the state. I was so disappointed and can find no reasoning via news outlets for this decision. So, now I don’t know when I will get it, and more importantly when my elderly residents will get the vaccine. We did go to Sam’s though. More on that in a post later in the week.

The other day Fitbit sent me a year in review of my walking stats. I don’t recall them doing that the year before. I walked almost 5 million total steps, which equals almost 1900 miles for the year. Oh my goodness! I can’t wait to see what I do in 2021! If you want to start a walking plan and need someone to walk with, check out my updated Walking Buddy Plan. This is not a subscription plan like my Meals with Melissa, or Lose Weight with Melissa, but rather it is live walking with me and one on one coaching. It is a monthly, 30 day plan. Wouldn’t you love to be my first Walking Buddy?

My promotion for new customers has now expired. But, if you sign up for my Mailchimp weekly newsletter I will send out monthly specials and promotional codes. Plus you will get my free Popsicle Smoothie recipe, As I continue to work my way through this learning process of starting a business I will be updating my coaching plans and subscriptions. I am finally finishing up my Mindfulness Certificate, so watch for a monthly subscription for that. All subscriptions can be upgraded to one on one coaching plans. I am also working on Self Care Challenges which will be on the blog for free. Each week I am doing social media promotions, and this weekend it is Twitter. You still have time to join in. If you are interested in promoting your website or links, for free come back every Saturday to see which social media I am using and join in.

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I got a stability ball at 5 and Below last week. My teenager loves that store and I decided to purchase one. I have used it a few times since then and I can tell you it is awesome for balance, stability and working your core. It is not as easy as it looks, either. Below you will find one exercise you can work on this week with a stability ball. You obviously need to purchase one if you don’t have one. Here is one on Amazon, and one on Walmart. That is not me in the video. I do not do videos, yet. There is a lot that goes into videos.

I will be posting updated Business Hours and all of my plans will be updated with Paypal buy buttons right in the post. For now continue to use the contact form at the bottom of each post to message me about a Meet and Greet, or leave me a comment.

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