LEARN, SHARE, AND BE INSPIRED.
A Healthy Time for Me is a celebration of you. It is a time that you are able to take from your busy day to work on the tasks that are personal to you. Whether your immediate goal is eating healthier, losing weight, stress management, time management, time for you, or exploring exercise trends, this site is for you. You do not have to be a fitness guru to enjoy our program. All you have to have is a little bit of time each day that you are willing to dedicate to yourself.
Our program was originally developed by registered nurses who worked in Kansas City. Each nurse wanted to change his/her current state of health. The first meeting was based on a mutual support and a dedication to learning new skills. Each nurse wanted to make a personal commitment to be their personal best. Some of our nurses wanted to lose some extra weight, while others wanted to have support as they traveled down the road of a healthy lifestyle. The main idea was that all of our members were willing to share, nurture, and encourage each other! This is still what this organization is based on.
Our program has been so successful, we wanted to bring it to the world. Please understand that we do not support any one eating or exercising plan. We encourage everyone to find the plan that is best for them. Although from time to time we may investigate some of the current plans that are out there, our main goal is to support you in achieving your personal goals. Together, we can decrease stress, eat smarter, move more, be inspired and prosper.
Together, we can achieve more than any one of us can achieve alone.
Equipment for change
You do not need a lot of money to make healthy changes in your life, however there are some items that will make your life a little better and a little more fun. Here is our list of recommendations. They are in no particular order.
1. Comfortable walking shoes. Did you know that shoes have a tread life? Yes, you heard us right! The cushioning and support in most sneakers break down by 350-500 miles (Bumgardner, 2018). This also depends on how much you weigh. If you weigh more, you may need to replace your shoes sooner. Since the average stride of a human is 2.1 to 2.5 feet, that means that each mile equals about 2,000 steps. Since the average goal is to walk 10,000 steps a day, that means that we walk, on average, 5 miles each day. This means that we need to replace our shoes every 70 to 100 days. Who knew?
2. An easy to carry water container. Water is an essential part of life. After all, the average human body is made up of 60% water. Consuming water is essential if we are going to be our best. For more information on water and the human body, please read our section, "Water Facts," on this page.
3. A kitchen food scale and measuring cups. Measuring our portion sizes is an important part of tracking calories consumed. Since we are eating more "from the earth" and less from the box, we need to decide how many ounces we are consuming. The average serving of meat is 5-7 oz. Vegetables are often measured in measuring cups.
4. Meal tracker. All nurses know that the only way that we know what goes in is to write it down. No matter what you decided to eat that day, make sure you keep a record. As you learn more about food, this makes it easier to see what you may want to change in order to feel better. We recommend, "My Journey of 10,000 Steps," by Anne Naulty, MSN, RN, PCCN. This journal is available on Amazon for $10.99.
Whether you write down what your menu for the week or you use the journal to keep track of what you ate each day does not matter. The important idea is to be honest and keep track of your intake.
When we are able to see what we have consumed, we are better able to monitor the changes that need to be made so that we can reach our goals.
5. Some basic hand-held weights. In order to maintain and build upper body strength, we recommend hand held weights. They are not expensive at all and can be used to help tone many muscles. Place them in an area where you watch television and use them to do some exercises.
6. A walking tracker. It is important to track your steps. The goal is 10,000 steps every day. Unless you are a very skilled counter, a pedometer is a great investment. Your budget will determine what type of pedometer you buy. The goal is to make sure you wear it and use it to track your activity. Make sure you write this information in your food tracker.
7. A measuring tape. If you are interested in losing weight or tracking progress from a workout, there is no better tool to have than a measuring tape. A measuring tape allows you to track your progress in inches. Although many of us are attached to the results that show up on a scale, our weights can depend on many factors. Measure yourself at your bust, waist, and hips. You may also want to measure your upper arms and your thighs. Write these numbers in your journal on a weekly basis.
8. Food storage containers. These are great to use when you are meal planning. The best kinds have a lid and are microwave safe. Making meals and snacks in advance helps maintain a healthy lifestyle through planning. When we are busy or hungry, having a meal ready to eat is a plus.
References
Bumgardner, W. (2018). When should you replace your walking shoes? Retrieved from http://www.verywellfit.com
It is either "do" or "don't do."
how strong is your personal foundation?
BY: Anne Naulty, MSN, RN, PCCN
Let's face it, life can be downright difficult sometimes. We know that we have been trying to do the right things, but all of a sudden it feels like a dark cloud is over our heads. Just as we find an umbrella, the rain changes to hail.
If we are ever going to be able to help another, we must first learn to help ourselves.
Having a strong and sturdy support system is a vital part of increasing our personal resiliency. When we have a strong support system in place, we are able to call on that support system in good times and when the rain starts to fall. Having a strong and healthy support system not only helps us accept life on life's terms, but this support system can also help us reach our goals.
A strong support system is like having four legs on a table. Each legs allows the table to sit stronger and endure weight. Each leg is able to help share the task of elevating the table off of the ground. This is how a strong support system should be created.
Through time, we learn to trust the parts of our support system as we develop a relationship with each part. When the rain falls in our lives, the support system is already in place and through a combined effort, we are better able to weather the storms of life. We are also able to serve as an inspiration to others and even possibly become part of their support system.
Healing
Having a strong support system is exceptionally valuable to anyone who is in the healing professions. These professions include medical fields as well as massage therapists, hairdressers, manicurists, customer service representatives and more. If you spend your work life helping others, it is important to learn to help yourself first. Creating this system not only can make you a more positive person, but also more flexible in life.
Through your support system, you learn positive coping mechanisms. Through these mechanisms, we learn to separate what is important in life and what is not. We learn that the only thing that we can truly change is ourselves. We can not change other people. We learn to be happy. We also learn that being happy takes action.
Support
Support in our lives cannot come from one person. There is no one person in life that can assume that role, nor should we ever ask just one person to try. Even cheerleaders need a team to complete a pyramid and lift up the flyers.
This support must come from many different avenues. Isolation is the worst thing that we can ever do to ourselves because then we are only left with our own resources and we tend to get deeper in our own heads. So even though we may want to be left alone during hard times, this is the time that we really need to push ourselves towards our support system and let the team hold us up.
The first tier of our support system can include family, family and pets. It is so important to be able to spend time with people that we have closer relationships with. It can be very therapeutic and comforting. It is important to feel part-of. If you are sharing your problems with your family, remember that they can be so emotionally invested in you, that they are just unable to help too much. They also can only give away what they have, and sometimes they do not have the answers that you seek.
Professional therapists, councilors, advisers, physical therapists, fitness coaches, life coaches, health coaches, and physicians are a great addition to the support team. We have to keep up with our physicals, lab work, and general health if we are going to have a strong foundation. We also may need to check in with a therapist from time to time. Life coaches can also be part of this part of the team. They can often help us reach our higher goals if we let them. Many big businesses have all of these people on call for their executives. Many of us do not have that luxury, so we have to create our own support team.
Spiritual outlets are the third tier of our support foundation. Whether we are involved in a church or not does not matter here. We need to find a way that we can relate to the world and feel like we are part of something higher. I have found that I need to keep my feet on the ground and I need to keep my head towards God. There are just so many things that I do not understand in this life, and I want to believe that there is a bigger picture than I can see. Going to a church service or partaking in an activity that connects and grounds us fits into this group. Listening to something spiritual online or going for a nice long walk can be very restorative to the soul.
The forth tier of our support system needs to involve social outlets. We need to find groups that we can participate in and grow with. Whether you chose to volunteer your time, join a community activity, participate in group therapy, attend recovery meetings or church meetings, or take an exercise class, is your choice. It is just so important to have time with people and learn that we really are part of a large village that lives together one day at a time.
References
Advent Health- Shawnee Mission Medical Center (2019). CC Creating Coping Skills.
"It is during our darkest moments that we must focus on seeing the light."
~Walt Whitman
Something is different this time
I feel it. I know it. Something is different this time. This time, I know the changes are for me and I am ready. It is time for a change. It is a healthy time for me.
I know I have a lot to learn and I know the road ahead will not always be easy. I am ready, as I have a group of people who stand beside me on this journey. Some I know well and some I have not even met yet. We are all dedicated to supporting each other in our quest to reach our potential and to be the best that we can be each moment in time.
We stand together for we know when we stand together, it is harder to break. We are stronger and together we stand as one. We are taking back our lives. It is time. We know that we only have one life to live and we are dedicated in making this life the best that it can be.
Water facts
Did you know?
- According to the USGS (2018) the human body uses water to form saliva, keep mucosal membranes moist, lubricate joints, regulate body temperature, allow cells to grow, thrive and survive, flush body waste, deliver oxygen to the body, regulate respiration, and aid in digestion. Water is needed by the brain to manufacture hormones and neurotransmitters, and it acts as a shock absorber for the brain and spinal cord.
- "The brain and the heart are composed of 73% water, the lungs are 83% water, the skin is 64% water, muscles and kidneys are 79% water and the bones are 31% water," (USGS, 2018).
-The human body needs a certain amount of water to survive. Although the amount varies depending on our weight, location and activity level, the basic recommendations are 3 liters of water per day for males and 2.2 liters of water each day for females (USGS, 2018).
Do you still think you don't need water?
For more information, please visit our reference at:
USGS (2018). The water in you. Retrieved from https://www.water.usgs.gov
Digital Detox
Let's face it, technology is addicting. The same technology that seems to draw us closer to each other, also draws us apart. The other day, I went to lunch with a friend and I noticed that many of the people sitting at the other tables were frequently looking at their phones instead of each other. I have fallen victim to this same action on occasion.
Technology is pretty much a necessity today. We all know it. However it is possible for us to control it, instead of it controlling us. Here are a few ideas that will keep you looking forward and let you take your life back from the constant buzz.
-Take mini digital vacations. When you are eating a meal or talking face-to-face with a friend, put your cell phone away.
-Turn off the television, game console, and computer and go outside. Enjoy nature and breathe in the air.
-Do not look down at your phone when you are walking. Focus on maintaining a straight posture and looking forward.
-Learn to sleep without a television or computer on.
-When you are driving, focus on driving and not your phone.
-Limit social media time.
What is positive psychology?
By: Anne Naulty, MSN, RN, PCCN
Maybe I am late to the game, but I have just recently been hearing the buzz of positive psychology. Being a curious soul, I needed to find out exactly what it was and why it matters. Let's take a brief moment to explore this field of psychology.
Positive psychology was defined by Dr. Martin E. Seligman many years ago. As a renounced psychologist, he realized that being happy in life meant more than just eliminating the things that we don't want . He realized in order to find true happiness in our lives, we need to actively pursue it and change the way we think.
This theory can be displayed as a number line. The negative numbers on the number line would represent the things that we don't want in our lives. Some of these things are anxiety, depression, addiction, selfishness, hate, pessimism, poor self-esteem, drama, and more. We can look at these "negative numbers" as weeds in a flower garden.
Getting rid of these negative things, brings us to zero. Put another way, it clears the garden of weeds, but it does not plant flowers. Our gardens simply land with dirt at this point. If we want to plant flowers (happiness) then we need to prepare the soil and plant the flowers.
Planting the flowers means that we need to open our lives to positive forces. We need to teach our minds to be more optimistic, to be in the moment, to realize that nothing is forever, to increase our resiliency, to love and be loved. We also need to realize that we are not the center of the universe and everything does not rest on our shoulders. Planting flowers also means that we need to allow positive people into our lives and create a healthy support system. We must also realize our ability to handle a variety of situations.
Happiness represents the positive numbers on the number line or a garden that is full of beautiful flowers. The numbers we reach on the number line or the amount of flowers that we plant are entirely up to us. The question becomes, "How happy do you want to be in your life?" The decision is yours alone.
Of course, this is a very basic look at positive psychology. There is so much information out there. Dr Seligman has written multiple books, has classes, as well as many videos. For more information, please investigate the subject further.
The take away point, for me, was that I am the gardener and my life is my garden. It is up to me what it looks like. If I let it get full of weeds, then that is what it will look like. If I learn to pull the weeds, cultivate the soil, plant flowers, and care for them, then I will have a beautiful garden.
Steps to achieve goals
We all know that setting goals and achieving them are two completely different things. Anyone can set a goal. Setting a goal takes minimal effort and minimal risk. However, when we begin to take actions towards the fulfillment of our goal, the stakes increase. We may begin with the most valiant efforts, much like a knight with a sword in our hand. We are armed and ready as we begin our journey. We mount our horse and, "away we go!"
As we begin our travels, we see so many reasons why we need to change our course. Maybe it is too cold, too hot, our armor is heavy, we are thirsty or maybe we just need to let the horse run wild for a short bit. We have to decide if our planned actions are based on (1) a change in our original goal, (2) a needed break, or (3) an alteration that is needed to meet the goal. We need to be honest with ourselves at this point.
If we have realized that our ultimate goal has changed, that is fine. We need to learn to accept that and move on. Perhaps we will revisit this goal at a later time. We must realize that there is no need to beat ourselves up for a change in priority.
If we have come to the conclusion that we just need a break for a minute, that is also okay. We must learn to give ourselves guiltless permission to take that break and enjoy it. When we decide that a break is needed, it is important to set a time limit for the break and stick to it.
If we need to change a part of our plan so that we are able to meet our goal, then we need to take a short time to figure out why this step dis not work in the first place. Was it too restrictive? Maybe we tried to change too many things at one time.
No matter what direction we are moving in, we are traveling somewhere. Every step we takes changes our location. This is the key to making changes in our lives. Even if the step seems small at first, it can be the catalyst that we need to make a large change in our life. We should never minimize any step that we take. We need to learn to celebrate them. Sometimes changes happen fast and sometimes they happen slow. No matter what, they will always happen as we work for them.
"Only I can change my life. No one can do it for me."
~Carol Burnett
"Healthy time for me,"
the way that life is meant to be.
WHAT IS YOUR GREATEST SOURCE OF STRESS?
Stress is a noun, that is defined as the pressure or tension that is exerted on an object (Google dictionary, 2018). This pressure or tension can be physical or mental in nature. Stress can be real or perceived. It can come from outside sources or it can come from an internal part of our minds.
When humans sense that pressure called stress, our physical reactions are often the same no matter what the cause. First, our native "fight or flight," reaction kicks in and our body begins to prepare. Our breathing and heart rate increase as adrenaline is released into our bloodstream. We are ready to deal with whatever threat may come. After the perceived threat is gone, our bodies return to a normal state of balance.
But what happens when we experience chronic stress in our lives? What happens when we just don't feel like we are able to just relax and be calm? Chronic stress can greatly effect both our mental and physical health. Many of us don't even realize how much stress we live with until we reach that point where we feel like we are going to break (WebMD, 2005-2018).
We recently took an informal survey to see what people defined as their major source of stress in their lives. This is what we found out:
33% of our participants identified money as a major source of stress. Whether it was finding money to continue their education or making ends meet, money came in as the number one source of stress.
22% of the participants stated that finding balance in their lives was a major source of stress. Some felt like the needed more quiet time by themselves, while others just felt like they had too many demands placed on them by life.
16.6% of our participants identified work as a major source of stress in their lives. Whether it was finding that perfect job or dealing with the one that they have. Work is defined as a source of stress in many people's lives.
16.6% of people also identified health as a source of stress. Many of these people are dealing with a chronic or serious disease. Some of our participants felt the pressures of dealing with their every day lives while having to live with the effects of the condition, and others felt guilty about the results their disease had on their families.
11% of our participants identified issues with their spouse as a major source of stress. The situations varied.
Through the next year, we have dedicated some our resources to discuss ways that we can all decrease the stress in our lives. Decreased stress can often mean better health, peace of mind, and a happier life. Please watch our "inspiration" page for more information.
Celebrating my time to shine.
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