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Healthy Nutrition Means Healthy Wound Healing

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Wound healing depends upon a complex interplay of factors, from age and immune response, to nutrient supply.  One essential factor in wound healing is healthy nutrition. In this article we will explore what healthy nutrition is, the nutrition challenges in the older population, how nutrition affects wound healing, and how nurses can promote healthy nutrition in their patients.

What Is Healthy Nutrition?

According to the Centers For Disease Control and Prevention (CDC), the Dietary Guidelines for Americans 2015–2020 include an eating plan that:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

The Dietary Guidelines are a good starting point for healthy nutrition. However, there are a few other components that comprise healthy nutrition. One is intake of insoluble fiber. According to the Journal of Nutrition, supplementing the diet with insoluble fiber, such as that found in cereal grains has been shown to improve insulin resistance and diabetes risk. The Journal of Nutrition also describes medium chain triglycerides (MCT) as a fundamental, and often missing, piece of healthy nutrition. This especially applies to the elderly population. Lastly, the CDC notes reduction in intake of sugar sweetened beverages (SSB) as an indispensable part of healthy nutrition. They write, “Adults and adolescents who smoke, don’t get enough sleep, don’t exercise much, eat fast food often and who do not eat fruit regularly are more likely to be frequent consumers of SSBs.”

healthy bowl

Nutrition Challenges In The Elderly Population

While achieving healthy nutrition can be a challenge for anyone, for the elderly population, it is especially relevant. According to the World Health Organization (WHO), “Older persons are particularly vulnerable to malnutrition. Moreover, attempts to provide them with adequate nutrition encounter many practical problems. First, their nutritional requirements are not well defined. Since both lean body mass and basal metabolic rate decline with age, an older person’s energy requirement per kilogram of body weight is also reduced.”

The WHO goes on to describe the changes in nutrient needs that occur with aging, as well as the need for ongoing review of nutrient intake in the elderly population. One factor is malnutrition, which is associated with increased risk of disease. Further, they write, “Dietary fat seems to be associated with cancer of the colon, pancreas and prostate.” Degenerative diseases such as cardiovascular and cerebrovascular disease, diabetes, osteoporosis and cancer, are also diet-affected. 

Of note, the WHO points out that, “Increasingly in the diet/disease debate, the role that micronutrients play in promoting health and preventing noncommunicable disease is receiving considerable attention. Micronutrient deficiencies are often common in elderly people due to a number of factors such as their reduced food intake and a lack of variety in the foods they eat.”

In a panel discussion of the Nutrition Society, the Society’s President, Professor Philip C. Calder, Professor of Nutritional Immunology, University of Southampton, discussed age-related immunological decline and the immune response in the elderly population and that maintaining healthy immune response can be achieved through improving the intake of several nutrients including iron, zinc and vitamin E.

How Nutrition Healing Affects Wound Healing

For the elderly population, wound healing is a constant challenge. Successful wound healing involves many factors, but one crucial one in healthy nutrition. According to WoundResearch.com, “The role of nutrition in wound healing may be overlooked in the wound care patient. Like the specialty, it is often multifaceted, with many nutritional components playing a variety of roles in the wound healing process. Suboptimal nutrition can alter immune function, collagen synthesis, and wound tensile strength, all of which are essential in the wound healing process.”

The wound healing process depends on three nutritional factors. First, an increased energy demand. As the WoundResearch.com points out, “Caloric needs during wound healing are estimated at 30-35 kcal/kg,15 or up to 40 kcal/kg if the patient is underweight, but may need to be individualized based on age, comorbidities, body weight, activity level, stage of the healing process, and  the severity, size, and number of wounds.”

The second factor is fluid intake. In wound healing fluid functions to maintain skin turgor and promote tissue perfusion and oxygenation. Water also serves as a diluent for glucose, waste removal, and micronutrients.

The third factor is micronutrient intake. Amino acids such as arginine and glutamate have been indicated to be important in the wound healing process. Moreover, vitamins such as A, C, and D have been shown to be beneficial in wound healing regardless of deficiency status, with deficiency showing impairment in wound closure. Minerals are also fundamental to wound healing, as zinc, selenium, and iron have been postulated as beneficial in wound healing.

Steps To Better Nutrition

Knowing that healthy nutrition improves wound healing empowers nurses to take active steps in improving the nutrition status of their patients. A basic starting point is to ensure adequate intake of foods rich in B12, magnesium and vitamins A, C and D. Further, the focus should be on high-fiber foods, leafy green vegetables, whole grains, and low-fat or nonfat milk and milk products. To prevent dehydration, the elderly should drink small amounts of fluids throughout the day, consuming at least 1.7 liters of fluid every 24 hours.

According to the Academy of Nutrition and Dietetics, “Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.”

Lastly, according to Tandurust.com, increasing appetite can be achieved through the following steps,

  • Making a habit of eating meals at fixed time every day
  • Eating small meals frequently 
  • Eating together, which makes the atmosphere is pleasant and social
  • Eating sweet and fiber foods, which can increase fullness for a longer period of time, in moderate amounts
  • Avoid drinking tea and coffee frequently as this may reduce appetite

The Art of Yoga Nidra – Its Practice & Benefits

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In today’s competitive world, the constant workload and hunger to succeed has induced the feelings of stress, tiredness, and anxiety within our mind. 

In between our hectic and stressful professional and personal lives, we all crave a few minutes of silence, peace, and relaxation. 

Meet Yoga Nidra – an ancient yogic practice to find your mind in a more peaceful, collected state. A 45-minute session will provide various powerful benefits for your body, brain, and mind. And there are several Yoga Nidra courses online to help you master this ancient art of deep relaxation. 

Chakra Meditation

What is the Modern Practice of Yoga Nidra? 

Yoga Nidra, widely known as “yogic sleep” or “effortless relaxation,” is the conscious state between wakefulness and sleep, allowing a sense of well-being and deep relaxation throughout your body. 

Yoga Nidra originated from a tantric concept called Nyasa. The term “Yoga Nidra” was unknown in public till Swami Satyananda Saraswati introduced it in 1964. Effectively, Swami Satyananda modernized the practice of Yoga Nidra. 

How Does Yoga Nidra Work? 

As mentioned above, Yoga Nidra is a form of deep relaxation. A typical session lasts 30 to 45 minutes. The practitioner’s body rests comfortably relaxed in a savasana, i.e., corpse position, and the guru/teacher guides them through several stages with verbal instructions. 

It begins with gradually developing concentration, asking ourselves what we want from life, and setting intentions to achieve those goals. 

The teacher guides the student to concentrate their awareness on body sensations, breath, thoughts, and emotions, which develops “witness consciousness” – the understanding that we are more than our thoughts and recognizing ourselves as the one who is aware, i.e., the witness. 

A forty-five-minute session of Yoga Nidra is equivalent to a 3-hour sleep. 

Benefits of Yoga Nidra 

Yoga Nidra has proven to rejuvenate your body by eliminating stress, sores, aches, and tiredness. Let’s dive into the 5 primary benefits of practicing Yoga Nidra: 

1. Anyone Can Perform Yoga Nidra 

The most significant advantage of Yoga Nidra is that it is one of the simplest and easiest yoga Asanas to perform. It doesn’t require any special efforts or endurance. There is no requirement to balance your body on one finger or place your foot behind your head. On the contrary, you have to let all that go during a session of Yoga Nidra. 

All you need to do is to lie down in a corpse-like position, and your instructor does the rest. Therefore, this practice can get performed by anyone – from young children to aging individuals, beginners to advanced practitioners, and everyone in between. 

2. There Is No Way to Perform It Incorrectly 

Unlike traditional meditation practices that can be task-oriented or extremely specific, practicing Yoga Nidra can never go wrong. 

As you lie down in Savasana, all you have to do is follow the instructor’s voice and maintain some subtle awareness of your body and breath. 

The fascinating aspect of Yoga Nidra is that even if you fall asleep, you will still be doing it right, as your subconscious can still benefit from the practice even when the conscious mind checks out. 

3. Reduces Stress and Anxiety 

Amidst various ailments, stress and anxiety reside in some minds permanently. Yoga Nidra helps tackle and overcome these issues. 

Yoga Nidra involves systematic muscle relaxation, and deep breathing helps calm your parasympathetic nervous system. Therefore, promoting rejuvenation and stress relief. A state of deep relaxation gets induced that can’t get achieved through an average meditation practice. The stages of breath awareness and body scan alone help calm the nervous system, leading to better health. 

A Yoga Nidra session fills your mind with fresh, positive thoughts, detaching the past or the future tensions, leading to a stress-free life. 

4. Improves Sleep, Reduces Insomnia 

If you are rolling on the bed for 1 to 5 hours before finding any sleep, then Yoga Nidra is the solution for you. 

Sleep deprivation and insomnia lead to mental stress, disorders, and immune suppression. 

Incorporating Yoga Nidra improves your sleeping pattern significantly. 

How? Yoga Nidra is responsible for slowing down the wavelengths traveling in your mind once you enter a sleep-like state, i.e., yogic sleep. Sensing the body and mindful breathing triggers a relaxation response throughout the body, which balances the right and left part of your brain and controls sympathetic and parasympathetic nervous systems to prepare your body for the yogic sleep. 

There is a process that gets followed before shutting down your body and brain. Yoga Nidra trains your body and mind for this relaxation process for you to achieve a deeper state of sleep. 

5. Changes Your Outlook Towards Life 

Regularly practicing Yoga Nidra has all the potential to help you change, develop, or alter your lifestyle and routine for the better. 

Over time, you’ll begin seeing the world with a different pair of eyes as you draw joy and strength from the present and your surroundings. Even in the darkest times, you will find it easier to discover a moment of happiness, joy, or appreciation. 

By enhancing your ability as you move forward in life, Yoga Nidra enables you to enjoy every moment and cherish every opportunity presented in front of you. 

A session with your inner self will allow you to develop a positive and fresh outlook on your life. During Yoga Nidra, the relaxation experienced would enable you to look at your personal and professional problems differently and tackle them with enthusiasm and promptness rather than getting defeated from the start. 

If you wish to reconnect with yourself daily, bring more peace of mind into your routine, and achieve an ideal work/life balance, Yoga Nidra helps you significantly. 

In Conclusion, No matter how much we try to avoid and deny stress, anxiety, and tiredness, these feelings are embedded in our habits and mindset. Therefore, they are not going to perish in one day. 

When practiced with care, patience, and sincerity, Yoga Nidra holds power to drastically alter your feelings, mood, sensations, and more. It can make you feel relaxed and rested, energized, and soothed. 

With so much to gain with minimal effort, a Yoga Nidra course online is worth exploring. For more information, visit mindeasy.com

Hiring Personal Trainers, Massage Therapists, and Dance/Yoga/Pilates Instructors in Coppell, Texas

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StretchLab is seeking personal trainers, massage therapists, and dance/yoga/Pilates Instructors to join our team. This is an amazing opportunity to gain experience in a new modality that is taking the fitness industry by storm.  

stretch lab copper texas

StretchLab is the industry leader in offering one-on-one assisted stretching. With Co-Founders coming from the Personal Training industry, Stretch Lab has created a variety of offerings to empower clients to ‘Live Long’. StretchLab has gathered a team of experts already certified in an array of related fields including physical therapy, chiropractic medicine, yoga, Pilates, and more. StretchLab prides itself on having the finest team of stretching professionals. StretchLab’s proprietary flexologist ™ training ensures that their client’s receive a world class stretching session. 

Our Flexologists will provide one-on-one assisted stretches as well as lead guided group stretching classes for our clients. 

Welcome to StretchLab, the most remarkably simple thing you can do to move better.

Side Hustles to Help You Earn Money During the Coronavirus Shutdown

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workstation on table with computer notebook and coffee

The coronavirus pandemic continues to take a financial toll on households across the country. People everywhere are facing layoffs, decreased hours, and pay cuts due to restrictions and social distancing orders, and many are struggling to make ends meet as a result. While this situation is just temporary, it’s still very stressful.

If you’re one of the millions of Americans affected by these changes, consider starting a side hustle to earn some income while you search for your next full-time position. You might be surprised by all the ways you can profit from your existing skills and hobbies. Check out the following flexible gigs for ideas!

Online Freelancing

Whether you’re skilled at writing, marketing, web development, or social media engagement, freelancing can be a great way to make money from home. For example, digital marketing is huge right now, so if you’re needing to fill in a gap and that’s your bag, do some freelancing! Online marketing experts are one of many who can offer their services via job boards, which could lead to a permanent position, improved portfolio, and perhaps even your own full-time agency someday—or it could just get you by until you’re ready for the next role. There truly are freelancers for just about everything these days, from legal services to graphic design, so whatever your field is, consider exploring your freelancing options.

Dog Sitting

If you love animals, pet sitting is a fun way to earn some extra cash. Dog sitting in your own home through pet daycare or overnight boarding can be great for people working from home. Either way, you’ll enjoy having a furry friend around to keep you company if you find yourself sticking closer to home. Just make sure your home is prepared for this job. Get rid of toxic house plants, check for choking hazards, hide or cover power cords, and secure trash can lids.

Insurance

Have you ever considered plugging into the insurance industry? It’s a solid career choice, or it can be just something to get you by. There is something for everyone in the field, from analysis and computations for introverts to sales and outreach for extroverts. Make sure you connect with a reputable company that you’ll enjoy working with, though, and check out employee reviews through sites like Indeed or GlassDoor

Tutoring

According to Education Week, the coronavirus outbreak forced the closure of over 124,000 schools in the United States, impacting at least 55.1 million students. As a result, online tutors are in high demand. Tutors can teach a wide variety of subjects without any specific qualifications—all you need is a reliable internet connection and strong communication skills. If this is up your alley, connect with students on tutoring platforms and job boards, and don’t forget to advertise your services on social media.

Selling Stuff Online

The e-commerce world is another opportunity to make money from home. Whether you want to get crafty and create your own products or dropship items straight from the supplier, selling stuff online can be an exciting and rewarding venture. You could even sell stuff from around your home! Sort through your belongings and look for things you no longer want or use, then post these on marketplaces like eBay to find your buyers. Decluttering your home can also help you stay sane when you’re spending more time at home. 

Part-Time Jobs

COVID-19 has caused a huge demand for workers in certain industries. CNN reports that several grocery stores, pharmacies, take-out restaurants, and delivery companies are hiring new employees right now, so this can be an excellent opportunity for part-time work. While these jobs may not match the salary of your full-time position, they can help you pay the bills for now. Just make sure you stay safe out there! Wash your hands frequently, carry hand sanitizer, and practice social distancing. 

Whether you’re between jobs, need to take time off to watch the kids at home, or working reduced hours to care for someone who is sick, a side hustle can help you get by. Even if you’re one of the lucky few still working your full-time job, a side gig may be a good idea to help you build up that emergency fund during these uncertain times. One of these hustles might just turn into your new full-time career!

Essential Oils: Self Care for Health, Healing and Optimal Wellbeing

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By. Yvonne Taylor

While shelter in place has caused shifts in our routines and activities it also gives us time and opportunity to focus on common self-care and new self-care options to provide simultaneous mental and physical self-care. To aid in self-care many are turning to exercise and mindfulness disciplines such as meditation and mind-body disciplines such as Yoga. Each discipline is helpful in providing physical and mental self-care with the use of essential oils optimal wellbeing can be achieved.

Essential oils have been used in exercise practices for decades promoting phenomenal, healing results. To learn more about essential ois I had the privilege of interviewing  dynamic health and wellness healer, Kaileen (Kai) Cox. Kaileen’s integrative approach to self-care incorporates the use of essential oils in her massages and mindful meditation practices. 

I had a chance to sit down with Kaileen to learn about essential oils and unpack jewels of information about these unique compounds and the health benefits  they provide, here’s what we found out.

  1. Y: What are essential oils and what are they used for?  

K: Essential oils are made from the pure essences of plants and based on the plant essence they can be used for a variety of things. From reliving anxiety, soothing an upset stomach, decreasing inflammation and more.

  • 2. Y: There are many oils on the market and I have been told that not all oils are the same, what makes the oils different? 

K:The efficacy of an oil can differentiate one oil from another. There are many oils on the market but some oils are made of synthetic materials which reduces the efficacy of the oil and can be dangerous to use.

  • 3 .Y: What should a person be looking for when they shop for an oil?  

K: It is best to look for an oil that is 100% certified pure grade oils plant essence extract. Compound testing is done on plants before they can be labeled a Certified pure oil. 

  • 4. Y: In our previous correspondence you indicated that you prefer Doterra oils, why is that? 

K: Of the vast amounts of essential oils on the market this is one brand of oil that meets the standards and rigorous testing to be labeled 100% Certified Pure. Doterra offers a quality product that produces maximum results with the use of a small amount of the product. 1-2 drops of most oils is what you’d need to resolve any manner of conditions to have a favorable result. Ultimately I prefer Doterra because I can trust every drop in the bottle with pure. 

  • 5. Y: Essential oils have been touted to have many healing effects for various conditions, in this time of great uncertainty anxiety and depression are at an all time high, what oils are recommended for these conditions? 

K: It is common to pair anxiety and depression in the same sentence, but the truth is that both of these conditions are caused by different thought processes that produce each result. Anxiety is usually caused when one focuses too much into the future. Depression is usually caused with the thought process is focused too much in the past. These are common thought processes that can cause these conditions and is not meant to minimize true physiological factors like neurological, hormonal or other imbalances that may require care by way of medication or licensed medical/mental practitioner.  With that being said, lavender and wild orange essential oils can be helpful for anyone experiencing temporary bouts with Anxiety or depression. Lavender is the oil of choice to assist with anxiety and wild orange or a citrus oil is my choice for depression to serve as a pick me up. Lavender has calming properties while wild orange is a stimulant oil known to produce a joyful effect.

  • 6. Y: What physical conditions can essential oils help with (i.e. arthritis, inflammation, allergies)?

K: Essential oils can help with many physical conditions two of which are some of the most common ailments in people, inflammation and muscular pain. Inflammation can sometimes be caused by some of the foods we eat, allergies and/or the environment. Ultimately it comes down to personal preference but I choose to turn to the Doterra massage blend, AromaTouch. It is very effective for inflammation. It is a combination of Cypress Leaf, Peppermint Plant, Marjoram Leaf, Basil Leaf, Grapefruit Peel, and Lavender Flower essential oils. For aches and pains, a combination of wintergreen, camphor, peppermint, ylang ylang and more make up Doterra Deep Blue Soothing blend. You can use the Deep Blue rub directly on the area of pain. To provide soothing support to aching muscles and for other occasional discomfort, I would try dōTERRA’s Deep Blue Polyphenol Complex capsules which delivers polyphenol extracts of frankincense, turmeric, green tea, ginger, pomegranate, and grape seed. 

 7. Y: How would you recommend the oils be used (diffuser, ingested—if possible, placed in a bath, placed on strategic parts of the body)?

K: There are three ways that you can administer Essential oils to receive benefits these common methods are aromatic, topical, and internal.  Through smell we call this aromatic use of essential oils and the delivery is normally made by way of diffuser or a drop in the Palm of your hands and inhaled.  The second is on your skin or a  topical application which is placed directly on the skin either neat or diluted allowing the oil to absorb into the skin. I recommend diluting with a Carrier oil like fractioned coconut oils. It helps the oil stay on your body longer and is the safest way for your skin. The third is ingesting or internal use of  essential oils  allowing the oil to be transported throughout the body. and you should only do this with oil that are proven safe for internal use. You can make capsules yourself or buy them premade.

  • 8. Y: I have also been told that some oils are more potent than others ( for example You need to be careful when applying orange oil directly to the skin as it can produce serious burns to the skin) Is this true? What safety precautions, if any should one use when using essential oils?

K: There are some oils that require that you use with care and caution Citrus oils are photosensitive so be mindful when using lemon and orange. Be especially careful with bergamot this oil is very sun sensitive, if you use bergamot you will need to stay out of the sun for 24 hours. Be mindful of some of the oils that you use because sometimes you can become sensitized to an oil. Do research and seek the assistance of a professional if you are new to using oils.   

  • 9. Y: Can essential oils help with athletic performance and general fitness exercises (beyond Yoga)?

K: Essential oils are beneficial to all walks of life and performance in every part of life and are the gateway to intuitive development. Intuitive development is the foundation of mental focus, that leads into mindful movement and focused performance.  Doterra offers an oil called Breathe that provides helps with focusa mixture of Laurel Leaf, Eucalyptus Leaf, Peppermint Plant, Melaleuca Leaf, Lemon Peel, Cardamom Seed, Ravintsara Leaf, Ravensara Leaf essential oils.

The Intimidation of Yoga

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It’s hard getting into any new hobby. Often you don’t know where to start or you don’t know what to wear the first time (shoes might be no but socks? do you bring socks? do I need to bring water or will I look stupid if I do?). When you do summon the courage to go, the first time is always rough. Keeping up with the speed while trying to understand what you are supposed to do, it’s really hard. Especially if you are upside down. And especially when doing something as foreign as yoga.

Let’s be honest, the poses do not come  naturally. No one just casually finds themselves in a yoga pose prior to doing yoga. It’s not like you wake up one day and find yourself in a warrior pose. Which adds to the discomfort. Does it hurt because I am doing it right – or does it hurt because I am doing it wrong? All these thoughts do not encourage the zen feeling yoga has claimed to invoke. You look to others to see if they are doing the same thing and feel like it looks so much better when they do it compared to your awkward stance.

Negative thoughts like that are not encouraging. They have caused a lot of people to give up on yoga. As a teacher I often hear “Yoga is too hard for me” or “I just don’t have the body to do Yoga”. It breaks my heart because the essence of yoga is that it is all inclusive and for everyone. It is very simple and easy and hence why it helps you feel connected and zen. The issue is that many teachers or practicing Yogis take it to the next level. I’ve been teaching for over three years, I walk into classes feeling intimidated! If I walk in and people are already in head stand I wonder if I am in the wrong place – an intense course in reverse blood flow or the morning stretch class I signed up for before going to brunch. I check instagram and so many teachers are inventing poses, doing handstands on one hand I wonder if I chose the wrong profession as I doubt I will ever be as good as them.

girl doing yoga

In true human nature we compare ourselves with one another and compete, instead of adhering to the essence of yoga – namely inner peace. Just because other people are not adhering to the core of yoga, doesn’t mean we shouldn’t. If you aim to do yoga because it helps bring balance into your day and makes you feel better, then you are doing it right. Don’t do it wrong and compete with others. Try to do the poses so they feel like tension in your body is being released. You will feel the difference from that to pain. Focus on doing it right by leaving the class feeling better about yourself, not worse. Yoga is simple, don’t let anyone tell you otherwise.

Check out my page if you have any questions lifecoachnika.com

How to Start Meditating during COVID-19 Lock Down

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Lock down – also known as the best time to start meditating. The induced anxiety of not knowing how this will turn out, how this will affect you, if your job is stable and and and – the thoughts and fears induced by this new situation don’t even being to cover the amount of anxiety we have toward the fear of the virus itself. Its hard to cope, and some of us find ourselves not being able to stop talking about it. You may know it by now, or if not, the best way to calm your mind is through meditation.

The idea of meditation is to focus your mind on either a particular thing like the breath, on a particular thought – like loving & kindness. Which does mean, not focusing on any Covid-19 thoughts. This may seem hard and might require some energy, but its a first and healthy step in the right direction. All your thoughts on this topic won’t get you anywhere but digging yourself more and more into your own anxiety. You need to be forced to step out. Here is a simple and easy way to do it, and a great introduction into a meditation:

Sit, stand, walk, whichever is most comfortable but make sure you are alone in your space.

Count each breath in, count each breath out. Do it till you get to 10. If you feel you need more, do it again.

That’s it! You have just meditated! If you lose count, that is ok, just start again and make sure you get to 10.

It’s easier than riding a bike and will benefit your mental health and your happiness. Aim to do it once a day. I usually do it while brushing my teeth or while waiting for my work computer to start up. But if you can’t, just doing it once is already more than never.

If you get bored of doing this, the next level up you can start to focus on where you feel the breath the most. You will notice this changes, sometimes it will be your nose, other times your stomach, other times your guts. The short check in with your body will move your focus away from being stuck in your head, to settle your focus in your body. It not only helps you, but you will notice how much easier it is to deal with matters and the people around you. You will be happier, just by counting your breaths. I dare you to try it.

man wearing sunglasses meditating in front of a city skyline

More of such tips & posts are on my site lifecoachnika.com

‘No Money Mo Problems’ – How to Deal With Financial Stress

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It’s no secret financial problems are on the rise;  if businesses aren’t shutting down they’ll be laying off to keep them afloat.  Not to mention, the IRS being backed up forcing you to wait on stimulus checks, tax returns, even receiving state unemployment becomes an impossible task.  I myself am a bartender, this uncertainty of income has been looming over me since day one of shut down.  With the downtime I’ve been forced into I’ve come up with a few tricks I’d like to share to help compartmentalize and deal with this nightmarish stress.

Roll With the Punches

If you’re part of the population that’s been laid off or your business has closed you’ve probably had to apply for unemployment, grants, or loans. These are never a certain answer to our financial problems, they may fall through or deny you all together. That waiting period to find out if you qualify for any of these support systems can hellish. Instinctually you tell yourself that you’ll be accepted and the money will be coming any day now, though in the back of your mind, the “what if” factor lingers. Suppressing the “what if” factor can only make stress levels raise in negative ways. Analyzing and accepting the “what if” can be tough but healthy. Let’s say there is no money coming your way whatsoever. What ever is in your savings is all you have, it may not even be enough to cover your next mortgage or rent bill. This would panic any ordinary person, if you grasp the worst case scenario and accept it you won’t be caught off guard, you’ll be mentally prepared for it and know how to “roll with the punches”. 

You Only Have Two Hands

When I first started behind the bar, I could get flustered pretty quickly. When it got busy all eyes were on you, people impatiently waiting for drinks, food, or a check, as well as finding time to clean and restock. That can be a bit overwhelming when you have three rows of people across the bar. My mentor taught me a saying that helped me keep my head straight, “you only have two hands.”  I can’t tell you how many times I repeat that saying to myself on and off the job. So simple, for some reason it actually made the job a lot more enjoyable and me a better worker. If you’re doing everything in your power and are able to show what you’ve done, through applications, communications, or anything regarding your efforts dealing with financial support. If that’s the case, you shouldn’t have anything to worry about when you deal with the banks or landlords. They are in the same world we’re living in right now there’s only so much in our power. More than likely this sky rocketing real estate market might finally come  down to an affordable margin after all of this.

Enjoy The Little Things

Now that you’ve stopped panicking since the last paragraph you have a bit more time on your hands. This whole quarantine business has us sucking in a lot of recycled air, meanwhile outside the pollution levels are at an all-time low. Try going for a small 30 minutes to an hour walk, by yourself, without your phone (unless you live in a bad neighborhood). Really take your time, don’t have a destination in mind, just wander, explore, ding dong ditch a house, people watch, enjoy the clean air, take that extra second to enjoy how calm everything is for once. This quarantine can be just as much of a blessing as it is an inconvenience. Now more than ever we can really “enjoy the little things”. When you’re home cooking dinner or meal prepping throw on some tunes. At some point your jam will come on, drop whatever you’re doing and dance your ass off, that’s right, go full on Risky Business or if you got the right tights and leggings you can have yourself a nice Flashdance moment. Maybe build an awesome pillow/blanket fort, camp out in the backyard, teach your dog how to fetch you a beer from the fridge, more than anything its okay to be happy right now.
Everything is TemporaryHowever the outcome of any situation may be, it’s good to remember “you’re still alive” if you’re still breathing you’ll be just fine. Things can only get so bad and when they do it won’t last, literally “everything is temporary.” I hope this came to some use, thanks for reading. 

Happy Trails.

sunset on Hawaii beach

The Importance of Meditation in These Trying Times

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It’s a scary time to be alive right now, as the coronavirus continues to spread across the globe. With bad news coming in almost on a regular basis (and with no way to release that frustration due to social distancing), it’s easy to let the stress and anxiety compound. This makes meditation all the more crucial in these trying times, particularly as a way to take care of your mental health and help you survive what is shaping up to be the new normal for the foreseeable future. 

Helping yourself to help others

While it’s important to be kind to one another and look out for our neighbors as much as possible, it’s equally important to extend that kindness to ourselves.

Meditation may seem like a small act in the face of everything else that’s going on, but taking care of yourself in this way can also provide you with a community of people who are also trying their best to keep calm amidst the chaos. This is why pop star Lizzo streamed a live meditation on Instagram a few days ago in lieu of her cancelled show. Her meditation session focused on helping people clear their minds in order to see the ways that they can help — “the one thing we will always have is togetherness,” she reminded her viewers. 

Indeed, clearing your mind through meditation is crucial to help you sift through all the noise and see how you can incite positive change into your community. At the very least, it’s a lot better than refreshing your phone every other minute or so out of fear. 

Making your practice sustainable

Since the madness won’t come to an end any time soon, it’s important to really make an effort to incorporate meditation as part of your daily routine. Our post entitled ‘4 Misconceptions About Meditation’ emphasizes that you can move around, sit comfortably, and even grab a drink of water while you meditate — what’s important is that you really focus on taking that time out for yourself. 

 If you’re someone who prefers to sweat it out when you’re stressed, meditation should be a very important part of recovery. While many people will turn to exercise as a way to de-stress, Parsley Health suggests that to beat brain fog exercise should also be accompanied with active tune-ins to provide your body that much-needed balance. Overworking your body may end up making you even more frazzled and exhausted in the long run. It’s especially important to listen to your body and give it the TLC it needs.

It’s also good to know that your body can benefit from a meditation break faster than you realize. As more and more people are looking to adopt remote work, business coach Shannon Houde highlights that sometimes having a three-minute reset is all you need to power through the rest of your day. 

As mentioned at the beginning of the article, stressing yourself out and panicking won’t do you and your community any favors. The chaos all around us is something we have to take as a given; the question is, how will we deal with it? While we’re all figuring out how to adjust to what might be the new normal (at least for now), meditation can help give you that clear headspace that you sorely need. 

woman meditating with eyes closed and hand over heart

Tune in, and listen…to podcasts.

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As of late, there are may of us finding some extra time on our hands. For some it is welcomed, for others it brings a whole new slew of problems and anxiety. The whole world is in unchartered territory right now. Many cities, states, and countries are calling for action they have never called on before. That leaves a lot of questions, little answers, and an overall state of confusion and uncertainty. We are being showered with new information nearly hour by hour it seems, on every platform. I receive phone calls from friends and family that all seem to begin with what the newest development is. It simply seems that we cannot get away from this right now. Though, I do not think we should turn a blind eye, or deaf ear, we do need to be able to disconnect from the fear and sadness that lurks on every screen.

Being newly unemployed, I have been taking this self-isolation to spend more time with myself, amongst my dogs and partner. I have been sitting in the silence and trying to enjoy that, reading, studying for CEUs, etc. But, being a highly social and active person, it can be hard not seeing and interacting with friends, and for the most part being stuck to the confines of your own home. I also teach group exercise classes and yoga. Showing up to those classes is what too keeps myself accountable and my body moving. I am used to having dozens of conversations a day with many different people. With that number being drastically cut down, I have turned to my podcasts to fill that void of conversation (yes, sometimes I talk back as if I am involved in the conversation). I have been into podcasts for years now, mostly on long drives, or, when I had solo jobs, such as house cleaning, however, now I am able to appreciate them in a different way, and fully listen to them as I sit in the space I have created for myself. I can be one hundred percent tuned in, not distracted by the work task at hand. No interruptions, just fully engaged listening. Being a personal trainer and yoga teacher, a majority of the podcasts I am attracted to are ones that revolve around health and wellness discussion. Some dive deep into the scientific realm of a topic, while others seem to simply be conversations between friends. They all leave me feeling as if I have learned something after I have listened. Whether it be a new term, new idea, or new way to look within myself. From doctors to enthusiasts, these hosts offer a myriad of episodes. You are sure to find one that speaks to you.

Suggested podcasts:

Meathead Hippie: Emily Schromm is a personal trainer, Nutritional Therapy Practitioner, entrepreneur and a meathead hippie. Emily has competed in and coached CrossFit, developed 5 companies, and many know her from her MTV days in the Real World and the Real World Challenge. Though Emily loves to go hard in the gym, in the recent years she began diving deeper into what was going on in her body from the inside out. Learning more about gut health with nutritional and herbal remedies, and slowing down due to adrenal dysfunction, Emily has gone on to teach others how to begin to heal themselves. This self proclaimed meathead still loves her deadlifts (she owns a gym in Denver), but she can also tell when her Chakras are unbalanced and how to tune in to her own body and realign. Her guests range from competitive powerlifters to shamanic practitioners. This podcast is the perfect mix of fitness and mindfulness.

The Natural State: Dr. Anthony Gustin is the founder and CEO of Perfect Keto and Equip foods. With a doctorate in Chiropractic and a MS in Exercise and Sport Science, Dr. Anthony took research into his own hands by applying all his fundamental science education to the food he was eating and the way he was exercising to discover what finally worked for him. In this podcast he interviews health and nutrition influencers and industry experts covering an array of complex ideas and topics, put in easy to understand terms.    

Listen to Your Body Podcast (previously Harder to Kill Radio): Steph Gaudreau is a certified strength coach, intuitive eating counselor, and Nutritional Therapy Practitioner. This is weekly podcast with a mix of industry expert interviews and solo podcasts exploring mind, body, and soul health to help you learn to LISTEN to your body and move more intuitively.

The NASM-CPT Podcast: Rick Richey hosts this podcast through the National Academy of Sports Medicine talking all things personal trainer related. The most recent episode offers insight onto how to bring your business online.

This is Joy & Claire (previously Girls Gone WOD): Joy Parrish and Claire Koch started Girls Gone WOD in 2013 and in 2020 rebranded to This Is Joy & Claire. While they still may talk about WOD’s, this podcast brings lightness, humor, and honesty in topics from mental health to overall wellness, marriage, and parenting. This podcast is like sitting with your friends having a conversation about whatever you may be feeling!

Higher Conversations Podcast: Kellee Rich – The Yogi Poet, explores the different states of mind and being with guest interviews, solo-casts, and storytelling. Kellee is a Tahoe local teaching at a handful of studios in the Truckee/Tahoe area, and now bringing us her insight for tapping into the subtle and physical bodies and layers of consciousness. Kellee’s love and light radiates as she invites to listen to, and have, Higher Conversations, with others and ourselves.

A couple of other podcasts I like to listen to are: Broken Brain Podcast with Dhru Purohit, Found My Fitness with Dr. Rhona Patrick, and the famous, Joe Rogan Experience with Joe Rogan. Some of these shows take a little sifting to find an episode that can keep your attention as they can tend to be longer or more scientific, but I recommend looking through the archives and starting with one that really screams “you need to hear this”.  Find the time and place to let yourself simply listen and, hopefully, learn.

All of these podcasts can be found on iTunes and other podcast platforms such as Stitcher and Spotify.

Childs pose on standup paddle board in a lake with island in the background
Away from all of the noise to listen.