tag:blogger.com,1999:blog-63331008727852494342024-03-27T16:53:40.955-07:00Mom Went RunningMom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.comBlogger190125tag:blogger.com,1999:blog-6333100872785249434.post-23244666908790505652023-07-21T07:28:00.000-07:002023-07-21T07:28:32.030-07:00Get Off the Couch! Three Simple Tips to Find Motivation<p style="text-align: center;"> <span style="font-size: x-large; text-align: center;">I know what I need to do, but I find that I don't have the motivation to get up and do what I need to do to take care of me. How do I make myself get up and get moving?</span></p><p style="text-align: left;">I was presented with this question multiple times this past week. It's a great question! We often do know the healthy choices we can make - step outside for a walk, cook a meal instead of ordering pizza, go to the support group meeting, look up a mindfulness practice on-line and do it - but where we get stuck is following through and actually doing it. We're literally stuck sitting on the couch because we stopped moving and now we're too tired. The self-induced pressure of completing our long To Do list is so heavy. We're too overwhelmed to take action. We just don't want to do it. </p><p style="text-align: left;">Here are three simple things that I do when I'm lacking the motivation to get up and take action on that healthy choice. </p><p style="text-align: left;">1) <b><span style="font-size: medium;">Countdown</span></b> - Sometimes I start at 10. Sometimes I start at 3. Out loud I countdown to GO! It may be a barely audible whisper. I may shout it at the top of my lungs. Setting the immediate goal that I'm going to get up at "GO" does the trick when I am lacking ambition.</p><p align="center" class="MsoNormal" style="text-align: center;"><b><span style="color: #7030a0; font-size: 72.0pt; line-height: 107%; mso-effects-shadow-align: bottomleft; mso-effects-shadow-alpha: 100.0%; mso-effects-shadow-angledirection: 2700000; mso-effects-shadow-anglekx: 0; mso-effects-shadow-angleky: 0; mso-effects-shadow-color: #5B9BD5; mso-effects-shadow-dpidistance: 3.0pt; mso-effects-shadow-dpiradius: 0pt; mso-effects-shadow-pctsx: 100.0%; mso-effects-shadow-pctsy: 100.0%; mso-effects-shadow-themecolor: accent5; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: white; mso-style-textoutline-fill-themecolor: background1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .53pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">GO!<o:p></o:p></span></b></p><p style="text-align: left;">2) <span style="font-size: medium;"><b>Play a Pump-Up Song</b></span> - Putting on a song that I know will inspire me, that will get my foot tapping and my hips shaking or that I can sing along to will fill me with energy. Remember Newton's Law? An object in motion stays in motion. Once I'm moving it's very easy to keep moving and start that healthy activity.</p><p style="text-align: left;">3) <b><span style="font-size: medium;">Repeat my WHY</span></b> - Why am I doing this? Why is being healthy important to me? The other day I pulled up to my house after work. I had one hour before an appointment. On one hand this was the perfect time to fit in a walk. On the other hand it was the perfect time for a quick power nap. Honestly, either of those would have been a healthy choice, but on that day the walk was the better choice for me. I found myself sitting in my car struggling to find the energy to even open the door. As the debate battled in my mind, I thought of WHY I continue to push myself to move. I keep myself moving to keep my joints moving (gotta love arthritis!). I keep myself moving so that I can continue to take care of my family. I started repeating "For my joints! For my family!" and after a few minutes I got out of the car, went inside, changed my clothes and headed out for a walk. </p><p style="text-align: left;">It's so easy to get stuck. Stuck in that moment where you know what the healthy choice is but it feels much easier to not make it. It's in those moments that I encourage you to give these simple tips a try. They will kick your motivation in gear! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm93BJXkzBO1Qfpm2Lv9psAn_quzOFoLm8YQr5H3GKclKKoa4fzOgmUyKq8P6mhb159tPcnWucw-Xif2Zg2l4GBT0jAonKOFaRLr_5Z5fLZHUAFyPrTGZK_l3aJAXPxWkw6jIQxxDZ7Ec6h78I8yt7Wd9Sp3Vv_0ykawEmUqtY-omevv0AtfnuXfKiFW8n/s259/getting%20started.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="259" data-original-width="194" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm93BJXkzBO1Qfpm2Lv9psAn_quzOFoLm8YQr5H3GKclKKoa4fzOgmUyKq8P6mhb159tPcnWucw-Xif2Zg2l4GBT0jAonKOFaRLr_5Z5fLZHUAFyPrTGZK_l3aJAXPxWkw6jIQxxDZ7Ec6h78I8yt7Wd9Sp3Vv_0ykawEmUqtY-omevv0AtfnuXfKiFW8n/w300-h400/getting%20started.png" width="300" /></a></div><br /><p style="text-align: left;"><br /></p><p style="text-align: left;"><br /></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-22341699368412280152023-02-28T17:23:00.001-08:002023-02-28T17:23:20.845-08:00One Fruit One Veggie Challenge<p><span style="font-family: arial;">Here is a simple, low-cost Wellness Event you can host at work.</span></p><p><span style="font-family: arial;">March is National Nutrition Month. In honor of National Nutrition Month, the Workplace Wellness Team that I'm part of at work is hosting a One Fruit One Veggie Challenge. It's simple, eat one fruit and one vegetable every day, mark it off on the Challenge Card (see example below) and turn it in at the end of the month to be entered in a prize drawing. Everyone gets three passes for the month - no one is perfect! The prizes that you use don't have to be expensive. We often use Paid Time Off (PTO) as a prize. For example, 1 or 2 hours if you complete the challenge or we will draw a name from everyone who completed the challenge for a larger amount of PTO such as 4 or 8 hours. We've also given wellness focused items out as raffle prizes - a water bottle, yoga mat or journal. </span></p><p><span style="font-family: arial;">This challenge is completed using the honor system. If you say you completed it, we are going to believe you. </span></p><p><span style="font-family: arial;">You could also do this Challenge on your own or with your family. Don't forget to include some type of celebration for completing the challenge. The celebration is an important aspect of goal setting. It motivates you to keep moving forward on your health journey!</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXwz0WKaYksGx2nrbDbu9BnaVPUlUeq8g09pOUKhzZjTv1hR4Ec1EUAfTdH7Rna9dmPutDNiwK0gCjFprHlWILSgQaPgPOWhDp-gSlm2yO-OEur23p2Xp9qIhbotSeNgZt7NnSMaQi2HlE0zXSEJQV6ITDRUykqj3v5yn4dTl1pxdet9QqgHvLCwswnw/s1944/One%20Fruit%20One%20Veggie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="1487" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXwz0WKaYksGx2nrbDbu9BnaVPUlUeq8g09pOUKhzZjTv1hR4Ec1EUAfTdH7Rna9dmPutDNiwK0gCjFprHlWILSgQaPgPOWhDp-gSlm2yO-OEur23p2Xp9qIhbotSeNgZt7NnSMaQi2HlE0zXSEJQV6ITDRUykqj3v5yn4dTl1pxdet9QqgHvLCwswnw/w490-h640/One%20Fruit%20One%20Veggie.jpg" width="490" /></a></div><br /><p style="text-align: left;"><span style="font-family: arial;">For some, this may seem like a simple challenge. For others, fruits and vegetables are not a routine part of their eating. I recently took snacks to the Community Group that my husband and I are a part of through our church. Since I have recently had to adopt an anti-inflammatory eating style, I took oranges as well as cookies. I have to confess that I was shocked at how many people commented that they could not remember the last time they ate a piece of fresh fruit. The other surprising thing was that the oranges were gone long before the cookies. That showed me that if given the opportunity, people will enjoy the fruits and vegetables. This wellness activity presents that opportunity in the form of a healthy challenge that won't break your wellness budget! </span></p><p><br /></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-15772147947891470742021-04-19T18:18:00.000-07:002021-04-19T18:18:06.008-07:00Being a Caring Co-Worker<p>This month I have the pleasure of being the featured staff member for Community LIFE's Supportive Services Newsletter. I've been working with our staff to educate them about and give them opportunities to practice self-care during this time of living and working through COVID-19. It wasn't until listening to an episode of Brene Brown's dare to lead podcast that I was reminded of the importance of also caring for our Teammates. Here is the article that I wrote for the newsletter focusing on caring for our Team.</p><p style="text-align: center;"><b><span style="font-size: large;">Connecting with and Caring for Your Team</span></b></p><p style="text-align: center;"><span style="font-family: georgia;"><i>“The cure for burnout isn’t and can’t be self-care. It has to be all of us caring for each other.”</i></span></p><p style="text-align: center;">~ Emily & Amelia Nagoski ~</p><p style="text-align: center;">dare to lead podcast with Brene Brown</p><p>I have spent a lot of time over the past several months talking about self-care – taking care of you so that you can take care of others. In my mind, I defined others as our families and Participants. However, I now realize that there is another group that needs to be included – our co-workers. </p><p>I am reminded of a time several years ago when the East End Social Work department was going through a time of great transition. I was extremely stressed. My blood pressure was up. I was not sleeping. I even began breaking out into hives. I was struggling. Obviously, I made it through, but I honestly don’t think I would have without one thing . . . my Team. </p><p>I would come back to the office to find treats on my desk. Notes of encouragement showed up in my mailbox and tucked in my windshield wiper. Team members would remind me to eat and fill my water bottle. Hugs were limitless. I felt uplifted. I felt strengthened. My Team carried me through that difficult time.</p><p>We have been physically separated from our co-workers for most of the past year. Companies are starting to see the impact that this separation is having on peer relationships within the workplace which in turn is impacting job satisfaction and performance. </p><p>As we enter this second year of life with COVID, we continue to live in a time of uncertainty. We expect things to be changing on a regular basis yet change seems to happen unexpectedly. Life at work . . . life at home . . . there is no escaping the madness. Look around you. Do you see co-workers who are feeling stressed? Worn out? Disconnected? </p><p style="text-align: center;"><span style="color: #800180; font-family: georgia;"><i><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-qyJTh4YMBLA/YH4qEDnSBZI/AAAAAAAABf0/HVDc5nj7oLYJ5jmYnAlnbVIKdLDzRNiQQCLcBGAsYHQ/s600/one%2Byear%2B2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="477" data-original-width="600" height="159" src="https://1.bp.blogspot.com/-qyJTh4YMBLA/YH4qEDnSBZI/AAAAAAAABf0/HVDc5nj7oLYJ5jmYnAlnbVIKdLDzRNiQQCLcBGAsYHQ/w200-h159/one%2Byear%2B2.jpg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #800180;">We expect things to be changing on a regular basis<br />yet change seems to happen unexpectedly.</span></td></tr></tbody></table></i></span></p><p>Rather than looking the other way, I encourage you to pause and think of what you can do to connect with your co-workers. Need some ideas? Here are four simple and safe ways that we can show each other that we care:</p><p><b>1. Leave a note </b>– Whether it’s a post-it note stuck to a desk phone for a specific person to find or stuck to the coffee pot in the break room for everyone to see, write an inspirational quote or friendly greeting to brighten someone’s day.</p><p><b>2. Invite someone to lunch</b> – Schedule a Teams call and eat lunch together. Or pack a lunch and make plans to meet in a park or outside of the Center.</p><p><b>3. Embrace Spontaneous Contact</b> – Team members are constantly coming and going from apartment buildings, homes and Centers. Instead of waving and moving on, pause and ask your co-worker how she is doing. If you are one of the first ones on a Teams’ meeting, start a conversation with your colleagues rather than hitting mute until the meeting starts. Embrace those moments of being together when you have a little time to take the focus off work.</p><p><b>4. Send a Gratitude email </b>–Let your co-workers know that you appreciate them. What a great e-mail that would be to find amongst the hundred you get in a day! </p><p>Connecting with a co-worker builds a caring work community. A caring work community is a happier place to work for all of us. </p><div><br /></div><p> </p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-74963492691565619452021-01-06T05:17:00.002-08:002021-01-06T05:17:48.817-08:00Plan Some Positive Anticipation<p><span style="font-family: Arial, sans-serif; font-size: 12pt;">T</span><span style="font-family: arial;">his week we enter what I consider
to be the hardest period of the Holiday Blues – the Post-Holiday Blues. Schedules go back to normal. There’s nothing special on the calendar. The weather is cold and dreary. The sun is in a deep hibernation (at least here in Pittsburgh!). Your holiday decorations have been put away
or they’re still up because you don’t have the energy to take them down. You feel bloated and lethargic after eating
all of the holiday leftovers over the weekend.
Your Family, friends and clients seem a bit more needy because they too are feeling the
post-holiday blues. And to top it off
you are in an office with little human contact or working from home with the
people you’ve just spent the past two weeks (or ten months) with and even
though you love them dearly you could really use a break. (Just typing this is making me feel more
blah!)</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;">What might help is some
Positive Anticipation. Something to look
forward to. Something new! Something exciting!</span></span></p><p class="MsoNormal" style="margin-bottom: 0in; text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-n-squk8xvm8/X_W3AJMs1MI/AAAAAAAABeE/lc9XCBiE7ds2W6gIkd2vSKpb2F7ObMZBACLcBGAsYHQ/s720/positive%2Banticipation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-n-squk8xvm8/X_W3AJMs1MI/AAAAAAAABeE/lc9XCBiE7ds2W6gIkd2vSKpb2F7ObMZBACLcBGAsYHQ/s320/positive%2Banticipation.jpg" /></a></div><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">But we are still facing a
global pandemic so what is that something new and exciting supposed to look
like?<span style="mso-spacerun: yes;"> </span>After accepting the fact that “new
and exciting” in 2021 is not going to look that same as it has in the past, try
this . . . .</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="color: red; font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">1) Select one of the
ideas listed below (or come up with your own idea!)<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="color: red; font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">2) Pick a date that
is one to two weeks away to do the selected activity<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="color: red; font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">3) Write or Enter
the activity on your calendar<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="color: red; font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">4) Write the date
and activity on a postee and place it somewhere where you will see it on a
daily basis to remind yourself that you have this new and fun activity to
anticipate.</span></b></p>
<p class="MsoListParagraphCxSpFirst" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"></p><ul style="text-align: left;"><li><span style="font-family: arial;"><span style="line-height: 107%;">Try a
new recipe - Check out Pinterest or google OR dig out your grandma’s old cookbook
and try a classic!<o:p></o:p></span></span></li><li><span style="font-family: arial;"><span style="line-height: 107%;">Buy a
new boardgame to play with your family (or swap games with a friend)<o:p></o:p></span></span></li><li><span style="font-family: arial;"><span style="line-height: 107%;">Schedule
a day to go on a hike on a trail you’ve never tried before Don’t worry about
the weather – bundle up!<o:p></o:p></span></span></li><li><span style="font-family: arial;"><span style="line-height: 107%;">Order
take out from a restaurant you’ve never eaten at before</span></span></li><li><span style="font-family: arial;"><span style="line-height: 107%;">Read a
book - When is the last time you shut off your electronics and got lost in a
good mystery or a saucy romance?<o:p></o:p></span></span></li><li><span style="font-family: arial;"><span style="line-height: 107%;">Pick a
new TV show or movie to watch. <span style="mso-spacerun: yes;"> </span>If you
think you’ve watched them all over the past ten months, check out a classic!<o:p></o:p></span></span></li><li><span style="font-family: arial;"><span style="line-height: 107%;">Organize
a Minute to Win it game night for your family.<span style="mso-spacerun: yes;">
</span>Check out this link to some winter-themed games using materials that you
may have at home or that you can find at the dollar store:</span><span style="line-height: 107%;"> </span><a href="https://primaryplayground.net/winter-minute-to-win-it/"><span style="line-height: 107%;">Winter Minute to Win It - Primary
Playground</span></a></span></li><li><span style="font-family: arial;"><span style="line-height: 107%;">Invite
your family or friends to a Virtual Game Night or Happy Hour.<span style="mso-spacerun: yes;"> </span>Follow this link to some game ideas to play
virtually many of which are FREE: </span><span style="line-height: 107%;"><a href="https://moneyfitmoms.com/virtual-group-games/">How to Play Hilarious Group Games Virtually - Money
Fit Moms</a></span></span></li></ul><span style="color: #101010; font-family: Arial, sans-serif;">Planning an activity or event for the near
future will take a little bit of time, doesn’t have to require a lot of money
and will replace some of your Post-Holiday Blues with some positive
anticipation.</span><div><span style="color: #101010; font-family: Arial, sans-serif;"><br /></span><p class="b-qt" style="background: white; margin: 0in;"><span style="color: #101010; font-family: "Comic Sans MS"; mso-bidi-font-family: Arial;">But if we learn to
think of it as anticipation, as learning, as growing, if we think of the time
we spend waiting for the big things of life as an opportunity instead of a
passing of time, what wonderful horizons open out!<o:p></o:p></span></p>
<p class="bqfqa" style="background: white; margin-bottom: 3.75pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="color: black; mso-color-alt: windowtext;"><b><span style="color: #0000aa; font-family: "Arial",sans-serif;"><a href="https://www.brainyquote.com/authors/anna-neagle-quotes">Anna Neagle</a></span></b></span><b><span style="color: #666666; font-family: "Arial",sans-serif;"><o:p></o:p></span></b></p><p class="bqfqa" style="background: white; margin: 0in 0in 3.75pt; text-align: center;"><span style="color: black; mso-color-alt: windowtext;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-6Xx1xu0Rr5o/X_W3ivXitGI/AAAAAAAABeM/9E22ABLZIIoJ7bfvdeMGWevYp1qXOX-MQCLcBGAsYHQ/s1342/Looking%2BForward.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="1342" height="134" src="https://1.bp.blogspot.com/-6Xx1xu0Rr5o/X_W3ivXitGI/AAAAAAAABeM/9E22ABLZIIoJ7bfvdeMGWevYp1qXOX-MQCLcBGAsYHQ/w400-h134/Looking%2BForward.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Picture Sources: www.lynhicks.com, cs.ox.ac.uk</div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><b><br /></b><p></p></div>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-71198807606177177692020-12-31T06:25:00.002-08:002020-12-31T06:25:32.608-08:00Ditch the Resolution. Set a SMART Resolution for 2021.<p><span style="font-family: arial;">A hot topic of conversation
this time of year is New Year’s Resolutions.
Research done by Discover Healthy Habits revealed that there’s a near
even 50/50 split of people who make resolutions versus those who don’t. The number one reason why people don’t make a
resolution is that they’ve been unsuccessful in keeping resolutions in the past
so why bother. Of those surveyed who
made a resolution in 2019 only 7% were successful in keeping their
resolution. 7%!!! That means that 93% gave up before the year’s
end. With those odds I’d be hesitant to make
a resolution.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Ejw7arINWhA/X-3TihAhSiI/AAAAAAAABdE/5oQCZ01GDY8CE6eK9Ewl5UxZKj8jt-PFgCLcBGAsYHQ/s400/resolution%2B1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="395" data-original-width="400" height="316" src="https://1.bp.blogspot.com/-Ejw7arINWhA/X-3TihAhSiI/AAAAAAAABdE/5oQCZ01GDY8CE6eK9Ewl5UxZKj8jt-PFgCLcBGAsYHQ/w320-h316/resolution%2B1.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HVQfNriQcPQ/X-3TitLXkvI/AAAAAAAABdA/qDYj1Iwu7gIdZSS_-UvAyLPgIGa3wHF7QCLcBGAsYHQ/s463/resolution%2B2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="444" data-original-width="463" src="https://1.bp.blogspot.com/-HVQfNriQcPQ/X-3TitLXkvI/AAAAAAAABdA/qDYj1Iwu7gIdZSS_-UvAyLPgIGa3wHF7QCLcBGAsYHQ/s320/resolution%2B2.png" width="320" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><!--[endif]--><!--[if gte vml 1]><v:shape id="Picture_x0020_3"
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<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;">But hold on.<span style="mso-spacerun: yes;"> </span>Don’t stop reading just yet.<span style="mso-spacerun: yes;"> </span>There is hope for New Year’s Resolutions.</span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;">The #1 reason why people said
that they were unsuccessful in keeping their resolution is that their
resolution was un<u>realistic</u>.<span style="mso-spacerun: yes;">
</span>Looking at the statistics of resolution maintenance throughout the year,
the percentage of people holding strong to their resolution dropped month by
month.<span style="mso-spacerun: yes;"> </span>This demonstrates to me that the <u>timeliness</u>
of a typical resolution is too long.<span style="mso-spacerun: yes;"> </span>It’s
tough to wait twelve months to acknowledge success.<span style="mso-spacerun: yes;"> </span></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: arial;"><span style="line-height: 107%;">Wait a minute – do two of the
words in that paragraph look familiar to some of you?<span style="mso-spacerun: yes;"> </span>Realistic.<span style="mso-spacerun: yes;">
</span>Timely.<span style="mso-spacerun: yes;"> </span>Don’t we find them in the
goal acronym – SMART?</span> </span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://1.bp.blogspot.com/-6TTZohapbxA/X-3U3awCQmI/AAAAAAAABdU/AMAlYM7k6vc7fAsfXnmvypPXHz_1OC_LQCLcBGAsYHQ/s584/SMART%2Bgoals.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="237" data-original-width="584" height="163" src="https://1.bp.blogspot.com/-6TTZohapbxA/X-3U3awCQmI/AAAAAAAABdU/AMAlYM7k6vc7fAsfXnmvypPXHz_1OC_LQCLcBGAsYHQ/w400-h163/SMART%2Bgoals.png" width="400" /></a></span></div><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;">Let’s look at the most popular
resolutions of 2020 and see how we can make them SMART Resolutions for 2021.</span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b>Resolution: I will eat better
in 2021.<o:p></o:p></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b><i>SMART Resolution: I will eat one
piece of fresh fruit five days a week in January.</i></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b>Resolution: I will get in
shape in 2021.<o:p></o:p></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b><i>SMART Resolution: I will take
a walk four times a week in January.</i></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b>Resolution: I will save money
in 2021.<o:p></o:p></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b><i>SMART Resolution: I will set-up
an automatic transfer of $50 from every paycheck to my Savings Account by January
31, 2021.</i></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;">You might be asking yourself, “These
are SMART goals, but what about the other eleven months of the year?”<span style="mso-spacerun: yes;"> </span>Well, who says that a resolution can only be
made on January 1<sup>st</sup> and must end on December 31<sup>st</sup>?<span style="mso-spacerun: yes;"> </span>One of my personal mottos is: </span></span></p><p class="MsoNormal" style="margin-bottom: 0in; text-align: center;"><span style="line-height: 107%;"><span style="font-family: arial; font-size: large;"><b>Set Small
Goals, Celebrate Often</b></span></span></p><p class="MsoNormal" style="margin-bottom: 0in; text-align: left;"><span style="line-height: 107%;"><span style="font-family: arial; font-size: xx-small;"><b> </b></span></span><span style="font-family: arial; text-align: left;">By January 31 your January resolution
has become a habit.</span><span style="font-family: arial; text-align: left;"> </span><span style="font-family: arial; text-align: left;">HIGH FIVE!!</span><span style="font-family: arial; text-align: left;"> </span><span style="font-family: arial; text-align: left;">So you keep doing that one and set another resolution
on February 1</span><sup style="font-family: arial; text-align: left;">st</sup><span style="font-family: arial; text-align: left;">.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b>Resolution: I will eat better
in 2021.<o:p></o:p></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b><i>SMART Resolution: I will eat one
piece of fresh fruit five days a week in January.<o:p></o:p></i></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="color: red; font-family: arial;"><b><i>SMART Resolution: I will eat
one vegetable five days a week in February.</i></b></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;">Twelve months from now on
December 31, 2021 you will have developed several new healthy habits resulting
in you “eating better in 2021.”</span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="line-height: 107%;"><span style="font-family: arial;">I encourage you to not quickly
brush off the idea of setting a New Year’s Resolution.<span style="mso-spacerun: yes;"> </span>Instead, pause and consider how setting a
SMART Resolution for yourself this year can change your life.</span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://1.bp.blogspot.com/-a2yFaF9q7iM/X-3V6sDn-PI/AAAAAAAABdo/-OP8wS3WTQsUHh2-fWeQEaikXq6kjghvQCLcBGAsYHQ/s512/resolution%2B3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="270" data-original-width="512" src="https://1.bp.blogspot.com/-a2yFaF9q7iM/X-3V6sDn-PI/AAAAAAAABdo/-OP8wS3WTQsUHh2-fWeQEaikXq6kjghvQCLcBGAsYHQ/s320/resolution%2B3.png" width="320" /></a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><span style="font-family: arial;"> <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ZT5lh_h8mhk/X-3V6kEkS9I/AAAAAAAABds/xYjy9t1uv3AjJPwbdOyoHhBYyLk3gUlWgCLcBGAsYHQ/s450/let%2527s%2Bdo%2Bthis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="318" height="320" src="https://1.bp.blogspot.com/-ZT5lh_h8mhk/X-3V6kEkS9I/AAAAAAAABds/xYjy9t1uv3AjJPwbdOyoHhBYyLk3gUlWgCLcBGAsYHQ/s320/let%2527s%2Bdo%2Bthis.jpg" /></a></div><br /></span><p></p>
<p class="MsoNormal" style="margin-bottom: 0in; text-align: left;">Resources:</p><p class="MsoNormal" style="margin-bottom: 0in; text-align: left;">www.discoverhappyhabits.com</p><p class="MsoNormal" style="margin-bottom: 0in; text-align: left;">Photo credit: www.fairygodboss.com, www.pinterest.com, www.blog.v-comply.com, www.goodnewsnotebook.com, www.vectorstock.com</p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-1926666516476789142020-12-23T09:17:00.002-08:002020-12-23T09:17:25.912-08:00Silence Negative Self-Talk by Phoning a Friend<p><span style="font-family: Arial, sans-serif;">For many of us these next few days are going to be difficult with changed holiday plans an</span><span style="font-family: Arial, sans-serif;">d missing family and friends. </span><span style="font-family: Arial, sans-serif; font-size: 12pt;">When we are feeling down in
the dumps it’s easy for our self-talk to guide us down a deep dark hole.</span><span style="font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 12pt;">You don’t have to listen to that.</span><span style="font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 12pt;">Interrupt that voice.</span><span style="font-family: Arial, sans-serif; font-size: 12pt;"> E</span><span style="font-family: Arial, sans-serif; font-size: 12pt;">nd that conversation by starting a new one –
phone a friend!</span></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-A0s9tD1pQWQ/X-N2REYDIhI/AAAAAAAABck/Uqe2vGJXy8cX1X0dxeCgwl62OsB70JS5wCLcBGAsYHQ/s500/santa%2Bon%2Bthe%2Bphone.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="200" src="https://1.bp.blogspot.com/-A0s9tD1pQWQ/X-N2REYDIhI/AAAAAAAABck/Uqe2vGJXy8cX1X0dxeCgwl62OsB70JS5wCLcBGAsYHQ/w200-h200/santa%2Bon%2Bthe%2Bphone.png" width="200" /></a></div><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">1. Call the person who is always
in your corner . . . your head cheerleader . . . that person who believes in
you 100%!</span><span style="font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 12pt;">Tell them you need a holiday pep
talk and let them work their magic.</span><span style="font-family: Arial, sans-serif; font-size: 12pt;"> </span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">2. </span><span style="font-family: Arial, sans-serif; font-size: 12pt;">Call someone you
think would benefit from hearing a friendly voice on the other end of the line.
Doing something for someone else will not only make that person happy but will
re-focus your heart and put a smile back on your face. </span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">Don't let negative self-talk bring you down. Take control by reaching out and talking with a friend.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;"><i>Photo found on Pinterest</i></span></span></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-44258519912430300632020-12-21T05:38:00.001-08:002020-12-21T05:38:32.695-08:00The Homestretch of 2020<p><i><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">“Be so proud of yourself for
how you’ve handled this year. I don’t
know about you, but I fought so many silent battles. I had to humble myself, wipe my own tears and
pat myself on the back. I’m sure you had
to do the same. Be proud of you.” </span></i><span style="font-family: Arial, sans-serif; font-size: 10pt;">~ Author Priscilla A. Ransom ~</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">We are entering the home
stretch of 2020.<span style="mso-spacerun: yes;"> </span>However, the home stretch
is normally filled with family, friends, celebrations and many memory-making
moments.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">For many of us this may be the
hardest two weeks of the entire year.<span style="mso-spacerun: yes;"> </span>The
separation and isolation from family and friends will feel heavier than
ever.<span style="mso-spacerun: yes;"> </span>But you know what?<span style="mso-spacerun: yes;"> </span>You have made it this far.<span style="mso-spacerun: yes;"> </span>Holding tight to that fact, you can continue
to move forward through these next two weeks.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">To help propel you through
this time, take a moment to make two lists and post them somewhere where you
will see them on a daily basis to provide a visual reminder of your strength, of
the good around you and of hope for the future.</span></b></p><p class="MsoNormal" style="margin-bottom: 0in; text-align: center;"><b></b></p><div class="separator" style="clear: both; text-align: center;"><b><a href="https://1.bp.blogspot.com/--z21YbM8nBA/X-CkCjtm4qI/AAAAAAAABcI/8a-N1Kr8GRMrzziGC7V3XOclNSR0VfKFgCLcBGAsYHQ/s900/snowflake%2Bbanner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="296" data-original-width="900" src="https://1.bp.blogspot.com/--z21YbM8nBA/X-CkCjtm4qI/AAAAAAAABcI/8a-N1Kr8GRMrzziGC7V3XOclNSR0VfKFgCLcBGAsYHQ/s320/snowflake%2Bbanner.jpg" width="320" /></a></b></div><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">1) <b><span style="color: red;">Reflect
on your victories of 2020.</span></b><span style="mso-spacerun: yes;">
</span>What were your happiest moments? What were the moments that had you
laughing until you cried?<span style="mso-spacerun: yes;"> </span>What is something
that you did that you would have never dreamed you would do?<span style="mso-spacerun: yes;"> </span>What are the moments that you are going to
cherish forever? <span style="mso-spacerun: yes;"> </span>Write them down!</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">2) <b><span style="color: red;">Count
your blessings.</span></b><span style="color: red;"><span style="mso-spacerun: yes;"> </span></span>Take a moment and make a list of all the things that you have to be
thankful for in your life.<span style="mso-spacerun: yes;"> </span>Focusing on
the good can help the bad not seem so bad.</span></p><p class="MsoNormal" style="margin-bottom: 0in; text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Bhwf_LF4cEk/X-CkSDXG8zI/AAAAAAAABcM/sMDMS74-7Q43WvsbwvaRexdGPrA4gPSAACLcBGAsYHQ/s500/you%2Bcan%2Bdo%2Bit%2B%25233.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="316" data-original-width="500" src="https://1.bp.blogspot.com/-Bhwf_LF4cEk/X-CkSDXG8zI/AAAAAAAABcM/sMDMS74-7Q43WvsbwvaRexdGPrA4gPSAACLcBGAsYHQ/s320/you%2Bcan%2Bdo%2Bit%2B%25233.jpg" width="320" /></a></div><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">Be proud of yourself for how
you have handled 2020 and know that you have the strength and the perseverance to
get through these final two weeks of this crazy year. <o:p></o:p></span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: Arial, sans-serif; line-height: 107%;"><span style="font-size: x-small;">Picture credit: www.pinterest.com, www.wisemovement.blogspot.com</span></span></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-31286038214782234512020-12-17T08:47:00.002-08:002020-12-17T08:47:58.770-08:00How are you Sleeping?<p> <span style="background-color: #fcff01;"><b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #403b37; font-family: "Times New Roman", serif;">“The best bridge between despair and hope is a
good night’s sleep.”</span></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #403b37; font-family: Arial, sans-serif;"> </span><span style="color: #403b37; font-family: Arial, sans-serif;">~ E. Joseph Cossman</span></span></p>
<p class="MsoNormal"><b><i><span style="color: #00b050; font-family: "Arial",sans-serif; font-size: 12.0pt;"><o:p> </o:p></span></i></b><b><i><span style="color: #00b050; font-family: "Arial",sans-serif; font-size: 12.0pt;">Stress and anxiety can negatively impact the quality of our
sleep.</span></i></b></p>
<p class="MsoNormal"><b><i><span style="color: #00b050; font-family: "Arial",sans-serif; font-size: 12.0pt;"><o:p> </o:p></span></i></b><b><i><span style="color: #00b050; font-family: "Arial",sans-serif; font-size: 12.0pt;">Poor sleep can negatively impact our mood and mental health.</span></i></b></p>
<p class="MsoNormal"><b><i><span style="color: #00b050; font-family: "Arial",sans-serif; font-size: 12.0pt;"><o:p> </o:p></span></i></b><b><i><span style="color: #00b050; font-family: "Arial",sans-serif; font-size: 12.0pt;">Low mood and mental health can negatively impact . . .
everything!</span></i></b></p>
<p class="MsoNormal"><span style="font-family: arial;">The holiday season plus the continued presence of Covid-19 is definitely increasing stress and anxiety for many people - including me. Is that stress and anxiety impacting your ability to fall or stay asleep? Is there anything you can do to help yourself have a better night’s sleep? ABSOLUTELY! </span></p><p class="MsoNormal" style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-49lF9W7Depk/X9uJM_tLdMI/AAAAAAAABbg/cltLxQxPi-MlzSdKslmWFRgDGzgVhefzQCLcBGAsYHQ/s1008/counting%2Bsheep%2B%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1008" data-original-width="933" height="320" src="https://1.bp.blogspot.com/-49lF9W7Depk/X9uJM_tLdMI/AAAAAAAABbg/cltLxQxPi-MlzSdKslmWFRgDGzgVhefzQCLcBGAsYHQ/w296-h320/counting%2Bsheep%2B%25282%2529.jpg" width="296" /></a></div><p></p><p class="MsoNormal"><span style="font-family: arial;">Try one of the
suggestions below recommended by the American Alliance of Healthy Sleep (AAHS):</span></p>
<p class="MsoNormal"><span style="font-family: arial;">1.
Turn off your electronics an hour before you want to go to sleep.</span></p>
<p class="MsoNormal"><span style="font-family: arial;">2.
Enjoy a steaming cup of herbal tea before turning in for the night<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: arial;">3.
Listen to relaxing music (however you define relaxing)<o:p></o:p></span></p>
<p class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;"><span style="font-family: arial;">4.
Do a deep breathing meditation activity. You can find several options on
YouTube at no cost.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: arial;">5.
Avoid caffeine 4-6 hours before going to sleep<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: arial;">6.
Exercise on a regular basis<o:p></o:p></span></p>
<p class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;"><span style="font-family: arial;">7.
Wear a sleep mask to block out any light. There are some really cute
inexpensive ones out there! <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: arial;">This final tip is from me - </span></p><p class="MsoNormal"><span style="font-family: arial;">8.
After getting into bed, but before laying down write down everything that you
are worried or stressed about on a piece of paper. Set the paper on your
nightstand and say to yourself “I am leaving all of my worries and stressors
right here where they will stay until I pick them up in the morning.” </span></p>
<p class="MsoNormal"><span style="font-family: arial;"><span style="font-size: medium;"><span style="color: red;"><b>Here is the true key to getting a better night's sleep:</b></span> </span>If
something doesn’t work the first time you try it, don’t panic and give
up. It can take your body several nights to get used to a new
routine. So often we are ready to give up on something before giving it a fair shot. Commit to trying something for seven nights before moving on to
try something else. </span><span style="font-family: arial;"> </span></p><p class="MsoNormal" style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-2n04zp1bJlw/X9uKev1LJEI/AAAAAAAABbs/Yeo2w7anKBcl1nkTpk-pfxHYjhmyjynhwCLcBGAsYHQ/s403/sweet%2Bdreams.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="403" data-original-width="403" height="320" src="https://1.bp.blogspot.com/-2n04zp1bJlw/X9uKev1LJEI/AAAAAAAABbs/Yeo2w7anKBcl1nkTpk-pfxHYjhmyjynhwCLcBGAsYHQ/s320/sweet%2Bdreams.jpg" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Picture credit:</div><div style="text-align: left;">www.vectorstock.com</div><div style="text-align: left;">www.pinterest.com</div><span style="font-family: arial;"><br /></span><p></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-86767990003788812402020-12-12T05:14:00.000-08:002020-12-12T05:14:10.010-08:00Feel all the Feels<p><span style="font-family: arial;"><span style="font-size: 12pt;">Are you feeling a sense of
pressure to maintain a happy demeanor?</span><span style="font-size: 12pt;">
</span><span style="font-size: 12pt;">You don’t want your kids, your parents or your patients to be sad, worried
or upset about how COVID is impacting our lives and the holidays.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">You take a deep breath, plaster a smile on
your face and push forward.</span><span style="font-size: 12pt;"> </span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"><span style="font-family: arial;">People sometimes try to hide their
true emotions.<span style="mso-spacerun: yes;"> </span>They take their feelings
and stuff them deep down in their gut in an effort to ignore them.<span style="mso-spacerun: yes;"> </span>In an attempt to make them go away some
people may drink, eat, spend or sleep too much.<span style="mso-spacerun: yes;">
</span>Or they find that they begin to lose the ability to keep that happy
smiling mask on.<span style="mso-spacerun: yes;"> </span>Plans to remain happy
and positive are thwarted by grouchiness and snippy comments that they just can’t
seem to control anymore.</span></span></p><p class="MsoNormal" style="margin-bottom: 0in; text-align: center;"><span style="font-size: 12pt; line-height: 107%;"></span></p><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-qfVVNR0hOhc/X9TAOY65zrI/AAAAAAAABbA/JzLFJNF7VLk-uPgJ8AY-XfORYV8E5jdAgCLcBGAsYHQ/s650/holiday%2Bblues%2Bcartoon%2B3.png" imageanchor="1"><img border="0" data-original-height="496" data-original-width="650" src="https://1.bp.blogspot.com/-qfVVNR0hOhc/X9TAOY65zrI/AAAAAAAABbA/JzLFJNF7VLk-uPgJ8AY-XfORYV8E5jdAgCLcBGAsYHQ/s320/holiday%2Bblues%2Bcartoon%2B3.png" width="320" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"><span style="font-family: arial;">My friend and co-worker Amy
Hammond, PCSW, shared with our staff earlier this week about our emotions.<span style="mso-spacerun: yes;"> </span>She said, “<b>Name It</b>- Stating our
feelings out loud means they are real. When you name it, you feel it.”<span style="mso-spacerun: yes;"> </span>If you are one who has stuffed your emotions,
I encourage you to take that a step further and release those feelings.<span style="mso-spacerun: yes;"> </span></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"><span style="font-family: arial;">As a stuffer, I call it “Throwing
Myself a Time Limited Pity Party.”<span style="mso-spacerun: yes;"> </span>I’ll tell
myself that for the next 15 minutes (30 minutes, evening – whatever time I need
or have) I’m going to let myself be sad (or angry or upset – you get the
idea).<span style="mso-spacerun: yes;"> </span>Then I do one or more of the
following:<o:p></o:p></span></span></p>
<p class="MsoListParagraphCxSpFirst" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: arial;"><span style="font-size: 12pt; line-height: 107%;"><span style="mso-list: Ignore;">Ø<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> * </span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;">Have a
good cry.<o:p></o:p></span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: arial;"><span style="font-size: 12pt; line-height: 107%;"><span style="mso-list: Ignore;">Ø<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> * </span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;">Lay in
bed and literally pull the covers over my head.<o:p></o:p></span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: arial;"><span style="font-size: 12pt; line-height: 107%;"><span style="mso-list: Ignore;">Ø<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> * </span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;">Play music
real loud and scream or sing at the top of my lungs.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: arial;"><span style="font-size: 12pt; line-height: 107%;"><span style="mso-list: Ignore;">Ø<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> * </span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;">Write my
frustrations or worries down on a piece of paper.<span style="mso-spacerun: yes;"> </span>Take that paper and crumble it into a ball
and hurl it toward the garbage can or toss it in the fire watching my frustrations
and worries go up in smoke.<o:p></o:p></span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: arial;"><span style="font-size: 12pt; line-height: 107%;"><span style="mso-list: Ignore;">Ø<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> * </span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;">Stand
up and march in place lifting my knees high and stomping my feet back to ground.<span style="mso-spacerun: yes;"> </span>Or jump and dance around (very much like
Kevin Bacon in the movie <i>Footloose</i> - you know what scene I'm talking about!).<o:p></o:p></span></span></p>
<p class="MsoListParagraphCxSpLast" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: arial;"><span style="font-size: 12pt; line-height: 107%;"><span style="mso-list: Ignore;">Ø<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> * </span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;">Call a
friend and let her know that I need a no-holding-back-venting session.</span></span><span style="font-family: arial; font-size: 12pt;"> </span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"><span style="font-family: arial;">Heading into the weekend, take
a moment and do an emotional inventory. Are
their emotions that you are not recognizing because you feel the need to be the
one who always has a happy face? If you
find them tucked deep within, take some time and let them out. Give yourself permission to feel all the
feels. Once your emotions are out in the
open, your smile will be ready to return to its proper place and continue to
spread comfort and joy to those you see.</span><span style="font-family: Arial, sans-serif;"><o:p></o:p></span></span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-8MzjL4m5pDI/X9TBHzbIwqI/AAAAAAAABbI/6FSMAAZkN6UJjV6qXBm7qJ8D-WdyyprHQCLcBGAsYHQ/s638/take%2Bcare%2Bof%2Byou.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="638" data-original-width="469" height="320" src="https://1.bp.blogspot.com/-8MzjL4m5pDI/X9TBHzbIwqI/AAAAAAAABbI/6FSMAAZkN6UJjV6qXBm7qJ8D-WdyyprHQCLcBGAsYHQ/s320/take%2Bcare%2Bof%2Byou.jpg" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"><span style="font-family: arial;">picture credit: </span></span><span style="font-family: arial; font-size: 12pt;">www.sacmag.com; www.pinterest.com </span></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-32254207135008994892020-12-04T19:03:00.003-08:002020-12-04T19:03:33.804-08:00Check Out Your Neighborhood's Holiday Lights on Foot<p><span style="font-family: arial;">Is your neighborhood as lit up
as mine with twinkling lights, blow-ups dancing in the breeze and spotlights
showing off garland and bows? Looking at
the forecast, this is going to be a great weekend to bundle up, fill a travel
mug with steaming hot cocoa and head out one evening to look at the lights . .
. on foot. That’s right. I said on foot. Skip the traditional car ride around the
neighborhood and take a walk by yourself or with your family. There are so many benefits to this activity –
physical exercise, fresh air, a moment to slow down time as your stroll through
your neighborhood, time to connect with your family away from technology, feelings
of joy as you soak in the holiday spirit and an opportunity to see your world
from a new perspective. </span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-deRia0ganbA/X8rzEz6-HdI/AAAAAAAABak/Sozg_l9FLV0Ou9kZ6KzKoEsYAwxYcXIcgCLcBGAsYHQ/s2048/christmas%2Blights.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://1.bp.blogspot.com/-deRia0ganbA/X8rzEz6-HdI/AAAAAAAABak/Sozg_l9FLV0Ou9kZ6KzKoEsYAwxYcXIcgCLcBGAsYHQ/w320-h240/christmas%2Blights.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Beautiful lights shining through the snow.</td></tr></tbody></table><span style="font-family: arial;"><br /></span><div><span style="font-family: arial;">I have to confess that I have absolutely
no research to back-up any of those benefits – just personal experience of a favorite
holiday tradition I introduced my family to a couple of years ago. However, research on perspective tells us
that purposefully looking at a situation from a different angle boosts
creativity, increases curiosity and builds community. All skills that will benefit us personally
and professionally during this time when the holiday blues and stress related to COVID are impacting a majority of people.
</span><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"><o:p><span style="font-family: arial;">A nighttime walk through your neighborhood is fun on its own. But you could also change things up a bit to add to the fun. You can turn your walk it into a scavenger hunt by putting a list together of things for your family to look for - blow-up Santa, red lights, wreath on door, lit up tree in window, reindeer on roof. Your family could vote on who has the best decorations in your neighborhood. Before you head out the door, young kids could make a poster or ribbon to post on the winners door. You could bake cookies to drop off for the winner as their prize. There are so many ways to turn this simple walk into a winter adventure! </span></o:p></span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-size: 12pt; line-height: 107%;"><o:p><span style="font-family: arial;">Regardless of what direction you take this idea, I encourage you to pause and enjoy the moment. Taking a quiet evening stroll by yourself or leading your family on a nighttime escapade will help you to relax and soak in some holiday joy.</span><br /><span style="font-family: Arial, sans-serif;"> </span></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: red;">A few safety tips for nighttime
walks:<o:p></o:p></span></span></b></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: red;">Wear reflective gear<o:p></o:p></span></span></b></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="color: red;"><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">Carry a flashlight</span></b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"> (but
don’t aim it directly as passing vehicles)<o:p></o:p></span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: red;">Walk facing traffic<o:p></o:p></span></span></b></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="color: red; font-family: Arial, sans-serif;"><b>Walk with young children next to the curb placing yourself between them and traffic</b></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: red;">Take a mask</span></span></b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: red;"> (in case
you have the chance to stop and share a socially distanced conversation with a
neighbor)</span><o:p></o:p></span></p></div>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-57631273985487005292020-12-01T14:17:00.004-08:002020-12-01T17:09:54.434-08:00Don't Forget to Eat Fresh Fruit!<p><span style="font-family: arial;"><span style="font-size: 12pt;">After several days of delicious holiday leftovers, you may be feeling a little sluggish and full – both physically and
mentally.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">Get your body moving again and
keep it rolling by adding fresh fruit to your diet.</span><span style="font-size: 12pt;"> </span></span></p><p><span style="font-family: arial;"><span style="font-size: 12pt;">Fresh fruit often gets overlooked during the colder months. The health benefits of fruit make it worth the conscious effort to include it in your diet! Fruit is naturally low in fat, sodium and calories. Fruit is a great source of fiber which keeps our bowels in check. Fruit can help to maintain a healthy blood pressure, lower </span>cholesterol</span><span style="font-size: 12pt;"><span style="font-family: arial;"> and prevent heart disease. (www.choosemyplate.gov</span><span face="Arial, sans-serif">) </span></span></p><p><span face="Arial, sans-serif"></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-YP9Icf0DSsw/X8a-PwECyaI/AAAAAAAABaI/f11As2_2BJw67VkIsyn7cJ6usRQ5iDXGQCLcBGAsYHQ/s960/oatmeal.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://1.bp.blogspot.com/-YP9Icf0DSsw/X8a-PwECyaI/AAAAAAAABaI/f11As2_2BJw67VkIsyn7cJ6usRQ5iDXGQCLcBGAsYHQ/w320-h240/oatmeal.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Fresh bananas and blueberries mixed<br />into my oatmeal.<br /></td></tr></tbody></table><span face="Arial, sans-serif" style="font-size: 12pt;"><br /></span><p></p><p><span style="font-size: 12pt;"><span style="font-family: arial;">Here are some tips for making fresh fruit accessible
and appealing to you and your family:</span></span></p>
<p class="MsoListParagraphCxSpFirst" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 10pt; line-height: 107%;"><span style="font-family: arial;">·</span><span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"><span style="font-family: arial;"> <b><span style="color: #cc0000;"> * </span></b></span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;"><span style="color: #cc0000; font-family: arial;"><b>Keep a bowl of fresh fruit on your kitchen
counter or table.<o:p></o:p></b></span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="color: #cc0000; font-family: arial;"><b><span style="font-size: 10pt; line-height: 107%;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"> * </span></span></span><span style="font-size: 12pt; line-height: 107%;">Cut-up fruit and keep it in your refrigerator to grab for a quick
snack.<o:p></o:p></span></b></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="color: #cc0000; font-family: arial;"><b><span style="font-size: 10pt; line-height: 107%;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"> * </span></span></span><!--[endif]--><span style="font-size: 12pt; line-height: 107%;">No time to prep fruit? <span style="mso-spacerun: yes;"> </span>Check out the produce section of your grocery
store for pre-cut packages of fresh fruit.</span></b></span></p>
<p class="MsoListParagraphCxSpLast" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="color: #cc0000; font-family: arial;"><b><span style="font-size: 10pt; line-height: 107%;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"> * </span></span></span><span style="font-size: 12pt; line-height: 107%;">Add some pizzazz to your fruit choices by trying
something new.<span style="mso-spacerun: yes;"> </span>There are so many varieties
of apples and pears - grab one you’ve never had before!<span style="mso-spacerun: yes;"> </span>Check out fruits that are in season.<span style="mso-spacerun: yes;"> </span>You’re sure to find some unique ones such as a cactus
pear, feijoa, kumquat or persimmons.</span></b></span></p><p class="MsoListParagraphCxSpLast" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: #cc0000; font-family: arial;"><b> * Serve fruit with your meals. </b></span></span></p><p class="MsoListParagraphCxSpLast" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: arial;"> Next time you stop at the grocery, don't fly through the produce section without grabbing a few pieces of fruit. Your body will thank you!</span></p><p class="MsoListParagraphCxSpLast" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: arial;"><br /></span></p><p class="MsoListParagraphCxSpLast" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-family: arial;"><span style="font-size: 12pt; line-height: 107%;"> L</span><span style="font-size: 12pt;">ooking for more information
about fresh fruit?</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">Check out</span></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span face=""Arial",sans-serif" style="font-size: 12pt; line-height: 107%;"><a href="http://www.choosemyplate.gov">www.choosemyplate.gov</a><o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span face=""Arial",sans-serif" style="font-size: 12pt; line-height: 107%;"><a href="http://www.fruitsandveggies.org">www.fruitsandveggies.org</a><o:p></o:p></span></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-37416454451210428782020-11-23T14:49:00.000-08:002020-11-23T14:49:09.109-08:00Evaluate Your Thanksgiving Day Expectations <p>“Disappointment is unmet expectations, and the more significant the expectations the more significant the disappointment.” <span style="font-size: x-small;">~Brene Brown</span></p><p></p><p>“Expectation is the root of all heartache.” <span style="font-size: x-small;">~William Shakespeare</span></p><p></p><p>We all have a vision of what we think the perfect Thanksgiving day should look like. It’s when that vision does not play out in reality that stress, disappointment and heartache replace joy and gratitude. This year, more than any other year, is going to test our vision of what Thanksgiving should look like. The key word in that sentence is SHOULD.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-KySAOjZOiz4/X7w3kS4O1EI/AAAAAAAABY0/SFO5QU78V80etuoHs3HYGtz3U4FACPN-wCLcBGAsYHQ/s1200/thanksgiving-table-setting-1-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="800" height="320" src="https://1.bp.blogspot.com/-KySAOjZOiz4/X7w3kS4O1EI/AAAAAAAABY0/SFO5QU78V80etuoHs3HYGtz3U4FACPN-wCLcBGAsYHQ/w213-h320/thanksgiving-table-setting-1-2.jpg" width="213" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><span style="color: #cc0000; text-align: left;"><b>“One of the great things about expectations is that we’re the ones who make them.”</b></span><span style="text-align: left;"> </span><span style="font-size: x-small; text-align: left;">~Jeanne Rupert</span></div><p></p><p>I encourage you to take some time before Thursday to evaluate your expectations for this upcoming holiday weekend. Consider the following:</p><p>· What is truly important to you?</p><p>· What can you control? What is completely out of your control?</p><p>· Remind yourself of the reality of the year 2020.</p><p>· If something goes wrong, what is the worst that could happen? Have you just created a heartwarming or hilarious family memory that will be discussed at Thanksgivings for years to come?</p><p>· Think of one thing that is important to you that it happen or go well and focus on making that one thing happen versus focusing on an entire day of perfection.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-qFrDAciwVx8/X7w367GMApI/AAAAAAAABZI/3mDost3fpEk4_gidgNd3eo_fXOGnmIUHQCLcBGAsYHQ/s800/thaanksgiving%2Bmask.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="320" src="https://1.bp.blogspot.com/-qFrDAciwVx8/X7w367GMApI/AAAAAAAABZI/3mDost3fpEk4_gidgNd3eo_fXOGnmIUHQCLcBGAsYHQ/w320-h320/thaanksgiving%2Bmask.jpg" width="320" /></a></div><p>My family's Thanksgiving plans have changed multiple times over the past few weeks. As of today, all of our individual households will be having their own Thanksgiving. So it will be my husband, daughter and I eating together. My son will be quarantining in his apartment a state away as he was exposed to COVID at work. At first I was really sad about the need for a drastic change from our regular celebrations. However, the more I thought about it, the more I realized that I have absolutely no control over the big picture. We want our family to be healthy and safe so I've accepted that being apart and celebrating through Zoom calls is the best option for this year. </p><p>Thinking about the three of us who will be together, I talked to my family about what they like about Thanksgiving. For my husband, it's football. Every year without fail, dinner is served right at a key point during the game and he misses it. For my daughter who is a very picky eater, it's that she doesn't really like any of the traditional Thanksgiving dishes that we serve. What would she want to eat? Macaroni and Cheese! For me, I love running in a local Turkey Trot on Thanksgiving morning. </p><p>My expectations for Thanksgiving 2020 have been reset. It will definitely look different than in years past and I'm OK with that fact. I'll get up and run in a virtual turkey trot before stepping into the kitchen to cook my very first Thanksgiving dinner which I'm getting more excited about as the day draws closer. I'm going to set our table up in front of the TV so that my husband doesn't have to miss a single down of the football game. When my daughter fills her plate solely with macaroni and cheese, I won't say a word. </p><p>What are your expectations for Thanksgiving 2020?</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Np4Jf1GsovE/X7w67xZN_JI/AAAAAAAABZs/mHT0NR-UfM4wGbXPXpYcBocYNUzhySgAACLcBGAsYHQ/s820/thinker.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="677" data-original-width="820" height="165" src="https://1.bp.blogspot.com/-Np4Jf1GsovE/X7w67xZN_JI/AAAAAAAABZs/mHT0NR-UfM4wGbXPXpYcBocYNUzhySgAACLcBGAsYHQ/w200-h165/thinker.png" width="200" /></a></div><p style="text-align: center;"><span style="color: #cc0000;"><b>“If you align your expectations with reality, you will never be disappointed.” </b></span><span style="text-align: left;">~Terrell Owens</span></p><p style="text-align: center;"><span style="text-align: left;"><br /></span></p><p style="text-align: center;"><span style="text-align: left;"><br /></span></p><p style="text-align: center;"><span style="text-align: left;">Picture credits: www.sugarandcharm.com www.alamy.com www.pngkey.com</span></p>Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-52849029262514602872020-04-10T03:49:00.000-07:002020-04-10T03:49:12.555-07:00The ABC's of Maintaining Ten Years of Healthy LivingTen years ago I was a mom of two active elementary kids, a caregiving spouse, a full-time employee, and a stressed out overall unhealthy unhappy person who made a decision to live a healthier life. Today I am a mom of two young adults ready to spread their wings, a caregiving spouse, a full-time employee with three jobs who is still stressed out but overall is a HEALTHY and HAPPY person. How is that possible? How did a single decision to run a 5k made ten years ago create a permanent shift that has completely changed my life? <br />
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Knowing that this ten year milestone was approaching, I've spent some time giving that question some serious thought. How many people set a goal for themselves and not follow through? How many times had I set a goal and not followed through? Too many times to count! So what made this one stick? It turns out, that the answer is as easy as A-B-C!<br />
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<b><span style="font-size: large;"><u>A</u>CCEPT THAT LIVING A HEALTHY LIFE IS A NEVER-ENDING PROCESS </span></b><br />
I'm not perfect. I'm going to make to choices that aren't the best. Too often, people make a mistake or miss a step and, as a result, they throw in the towel and give up. Over the past ten years I have not made 100% healthy choices all of the time. There have been stretches of time when I have not exercised at all or when my diet has consisted of more pizza and less fruit. There have also been times when my kids' schedules have been crazy or my husband's health has needed our full attention. Over these ten years, I have learned that my journey is not defined by one day or one week. It's a process. There are going to be times of joy and times of heartache. Times of learning and times of victory. Times of simply needing to survive the day and times of sitting back and saying "this is great!" When times are tough, I allow myself to cry and be mad and take a minute to wallow in the fact that life absolutely sucks. When times are good I allow myself to celebrate and be happy and pause to reflect on how lucky I am that this is my life. Then I stand up and think about the next goal I have for myself and why it's important to me. I put one foot in front of the other and I keep pushing forward.<br /><br />
<b><span style="font-size: large;"><u>BE SMART</u> IN GOAL SETTING</span></b><br />
One of the things that running has taught me is the importance of small achievable goals. When I first started running, there was no way that I could run one mile without stopping. But I could run to the next mailbox. Then the next. Then the next. If I would have started out saying "I'm going to run one mile non-stop," I would have failed. That would have created a sense of defeat. Depending on the day I may have decided to try again or I would have given up. However, saying that I am going to run to the next mailbox is very do-able. So I would make it to that mailbox and then set my next goal to get to the next mailbox. Eventually, all of those small distances added up to equal one mile. Setting a series of small goals eventually leads to the achievement of a larger goal. Focusing on small goals maintains a positive attitude and sense of progress avoiding feelings of failure. I always say - Set small goals, celebrate often. Who doesn't like a celebration??? Even when it's a simple high five. Small goals push me to keep moving.<br />
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Being achievable is only one aspect of a SMART goal.</div>
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<b><span style="font-size: large;"><u>CREATE</u> A STRONG IN-PERSON SUPPORT SYSTEM</span></b><br />
My Tribe, Crew, Team, Posse . . . whatever name you want to use, the accountability of my circle of support has been key in my obtaining and sustaining a life of healthy choices. There are two things about my circle of support that are important:<br />
<b>* I was intentional in creating this group</b> - The people who are a part of my Circle know my goals, my struggles, my weaknesses, my strengths. When we are together we talk about healthy living and our dreams. I trust them. They know when I need a hug. My Circle builds me up. They inspire me to do better everyday. They know that I am relying on them to hold me accountable because I remind them - all the time. As a result, this group has been consistent. We have been friends for many years. They have been with me through the highest of highs and lowest of lows of this healthy living journey.<br />
<b>* I see those in my circle on a regular basis.</b> On-line groups are valuable (I'm part of several that I gain much encouragement from!), but an on-line group is not sitting across the conference room table for me when someone brings in a large box of donuts or texting me from the Zumba class I'm supposed to be at while I'm sitting on my couch. There is nothing like a sweaty hug after finally completing a solid weighted Russian Twist or crossing the finish line of a 5k. Celebrating an achieved goal with a High Five is the absolute best! An on-line friend doesn't give me the stink eye from my office door because it's 2PM and I haven't eaten lunch yet. Sometimes simply being in the presence of my Circle gives me a sense of strength and encouragement that I need and appreciate.<br />
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Summing up ten years of healthy living in three steps makes this journey sound simple. It hasn't been. I've made some <u>serious</u> changes in my life - going from living off of take out and spending a lot of time sitting on the couch to consistently meal prepping on weekends and sweating my butt off multiple times a week has taken a lot of conscious effort. I'm proud of myself. My hope is that my journey (which I'm still traveling on by the way!) inspires you to recognize that you too can achieve great things. Just start at the beginning with A-B-C.<br />
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<b><span style="font-size: large;">SHOUT OUT</span></b> to my amazing Circle of Support!! Thank you for encouraging me, pushing me, carrying me, loving me through this journey! I love you all!<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Y__kq4N67lc/XpBGyR80nsI/AAAAAAAABVI/MpYTJ_06dgMkwASWAXWmqXq_4eplXcaawCLcBGAsYHQ/s1600/30893_1328497691502_3661946_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="540" data-original-width="720" height="240" src="https://1.bp.blogspot.com/-Y__kq4N67lc/XpBGyR80nsI/AAAAAAAABVI/MpYTJ_06dgMkwASWAXWmqXq_4eplXcaawCLcBGAsYHQ/s320/30893_1328497691502_3661946_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My brother-in-law Chris ran my first two 5k's with me!<br />Here we are approaching the Finish Line back in Spring 2010.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">My family!<br />My mom and sister are the best.<br />My kids inspire me everyday to be a strong example.<br />My dad (not pictured) gives the best motivational talks.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Justin, Coach Dana and Nicole - TEAM MUSCLE!<br />We've been working and working out together for five years.</td></tr>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-MBb0-UhhKxI/XpBGydGpU7I/AAAAAAAABVc/sayfk1xrHIcTDs-7SL4eyNSNde4zz-d7wCEwYBhgLKs0DAMBZVoAxO-Dph36f_pN5q2QpY8cGcak_-fUJgn5VqJE1CO27DvjmNZ9RSGFDeqnn8wbdcRuV9B0KeB5LtWX9_DRHZtjJJwGXVxq6HlCD_kAHOISmm9-TixARhAcIo6QNYsoFlF1l0w1RJCqugqsX-1SxlHbFmv06WB-toFcz1nzu6VnlKxvZdxGz0lgqbbIjnmBKvopr93Vz4rYZVf4h5rPDcAju0NRdMPsWujTrgpTzjXtdDnFHtrRHmd7wL5k2tab3ac2nT6StWCeSWm_LSzeKNErVJEepBcX12wJ55cg-BZveCFME9m3WxUvE4d1WkYEkAKJMoSCm5UYnl_ZyurN9GE7W9gen64uJIjIiKT3hAnl6yib0ib0WtkpaMSC3Pk8B2AQ8GbHcIX_Z2T9SZ6Ww1tqY8pwQ2xgb6BPsydIQF8p9N1LxQhciH7yoI-GSzHHZOXFr30fdcjQUggKsewGW_cSsDfIzodoefFzjMFHMKrRgGnUSiE13OZuSy1AE9Nyw_30XAXUmZodV3kVyRg9iw_UL3SCTxz_ei_IOMaWBaj-MacFoA-S3SI0CNkygVl0-JC7MHXHVAXUShTDjHMB8CVeVdjQIoh61v1AwlpTB9AU/s1600/18423810_10210695839451119_2521981380875876548_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="860" height="320" src="https://1.bp.blogspot.com/-MBb0-UhhKxI/XpBGydGpU7I/AAAAAAAABVc/sayfk1xrHIcTDs-7SL4eyNSNde4zz-d7wCEwYBhgLKs0DAMBZVoAxO-Dph36f_pN5q2QpY8cGcak_-fUJgn5VqJE1CO27DvjmNZ9RSGFDeqnn8wbdcRuV9B0KeB5LtWX9_DRHZtjJJwGXVxq6HlCD_kAHOISmm9-TixARhAcIo6QNYsoFlF1l0w1RJCqugqsX-1SxlHbFmv06WB-toFcz1nzu6VnlKxvZdxGz0lgqbbIjnmBKvopr93Vz4rYZVf4h5rPDcAju0NRdMPsWujTrgpTzjXtdDnFHtrRHmd7wL5k2tab3ac2nT6StWCeSWm_LSzeKNErVJEepBcX12wJ55cg-BZveCFME9m3WxUvE4d1WkYEkAKJMoSCm5UYnl_ZyurN9GE7W9gen64uJIjIiKT3hAnl6yib0ib0WtkpaMSC3Pk8B2AQ8GbHcIX_Z2T9SZ6Ww1tqY8pwQ2xgb6BPsydIQF8p9N1LxQhciH7yoI-GSzHHZOXFr30fdcjQUggKsewGW_cSsDfIzodoefFzjMFHMKrRgGnUSiE13OZuSy1AE9Nyw_30XAXUmZodV3kVyRg9iw_UL3SCTxz_ei_IOMaWBaj-MacFoA-S3SI0CNkygVl0-JC7MHXHVAXUShTDjHMB8CVeVdjQIoh61v1AwlpTB9AU/s320/18423810_10210695839451119_2521981380875876548_n.jpg" width="286" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">There were too many pictures to pick just one.<br />Team Muscle after running the Pittsburgh Marathon Relay in 2017.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Amy (right) truly knows all the ugly parts of my journey. She's amazing!<br />It was Amy who suggested we check out a Zumba class 9 years ago. That's were<br />we met Cat (middle) - a true inspiration.</td></tr>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-rQ47kzwc-oc/XpBG3BtVW4I/AAAAAAAABVk/MJT89-6poyQn_7HKh3Z1eIBX_m5t_RhxwCEwYBhgLKs0DAMBZVoBValXWBpC8zsjoRZsf8MQPclK42A9Dt9Knd7KD537FCphiclQqfzgwZPjIXFZ1-b5d5adNcJA6TlzGqpRk19wxH8lnzviHYz2Tal79vqNRP2bd-vAig_n1Akg7q4fGvIRpB6-dyZZiThRSUiRacr_G2aIVF1dyLdynNAovqIFo_4jNL5IvuKXPlIG92toi3XlFz5V8hXzsq3RDorkmtOGE-bJs4ILh0T0PNDqTFKlW3g2nd_AZR8VYy6xXvg8mf7RkyuRGKgKtEgHlRqJjXZHFB7j5DKSNQQmUsw1S0_6ww__C3m1VNDbmxRY4Zvxu5KK9-dItGUimorNiwQM5bCu_fPfKPntwZaagN74wRwO9UOze8Dm4n6--P-lVwU2WW9GJsFQ6CgPL-hhXGDEWqY2ht49LijCbW60kG6e9to216JHV89WY5YcHuy7kj7dhh_kdM12w0Lu1cU--JgmuOxItE120QkFP2gshIyf2_Zhku4Hr5xL7auCYPGUqPpdzJeNe1MiFT5VlqUqbj7TJa4UNlQ9aZkT3lgG6TDZQOo4k-rhx5EnaCliwke7kziHqWX6gc8yxJ1sFI-MjIbpFELLdoijM9yqRTSEwkpXB9AU/s1600/61354793_10216442154025392_3822802742078865408_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://1.bp.blogspot.com/-rQ47kzwc-oc/XpBG3BtVW4I/AAAAAAAABVk/MJT89-6poyQn_7HKh3Z1eIBX_m5t_RhxwCEwYBhgLKs0DAMBZVoBValXWBpC8zsjoRZsf8MQPclK42A9Dt9Knd7KD537FCphiclQqfzgwZPjIXFZ1-b5d5adNcJA6TlzGqpRk19wxH8lnzviHYz2Tal79vqNRP2bd-vAig_n1Akg7q4fGvIRpB6-dyZZiThRSUiRacr_G2aIVF1dyLdynNAovqIFo_4jNL5IvuKXPlIG92toi3XlFz5V8hXzsq3RDorkmtOGE-bJs4ILh0T0PNDqTFKlW3g2nd_AZR8VYy6xXvg8mf7RkyuRGKgKtEgHlRqJjXZHFB7j5DKSNQQmUsw1S0_6ww__C3m1VNDbmxRY4Zvxu5KK9-dItGUimorNiwQM5bCu_fPfKPntwZaagN74wRwO9UOze8Dm4n6--P-lVwU2WW9GJsFQ6CgPL-hhXGDEWqY2ht49LijCbW60kG6e9to216JHV89WY5YcHuy7kj7dhh_kdM12w0Lu1cU--JgmuOxItE120QkFP2gshIyf2_Zhku4Hr5xL7auCYPGUqPpdzJeNe1MiFT5VlqUqbj7TJa4UNlQ9aZkT3lgG6TDZQOo4k-rhx5EnaCliwke7kziHqWX6gc8yxJ1sFI-MjIbpFELLdoijM9yqRTSEwkpXB9AU/s320/61354793_10216442154025392_3822802742078865408_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't get me wrong - on-line groups are valuable! These ladies are from my <br />local MRTT (Mom's Run This Town Chapter). I mostly interact with them on Facebook,<br />but I do get to see them in person often. Thank you Melanie for inviting me to join!<br />Lori and Lynn - your journeys and posts have provided me with much encouragement.</td></tr>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-KK04syRgGaU/XpBG3NoeS1I/AAAAAAAABVs/7Al4wKJMaygB0XyKGYzIrVEbLCWx_upoQCEwYBhgLKs0DAMBZVoBValXWBpC8zsjoRZsf8MQPclK42A9Dt9Knd7KD537FCphiclQqfzgwZPjIXFZ1-b5d5adNcJA6TlzGqpRk19wxH8lnzviHYz2Tal79vqNRP2bd-vAig_n1Akg7q4fGvIRpB6-dyZZiThRSUiRacr_G2aIVF1dyLdynNAovqIFo_4jNL5IvuKXPlIG92toi3XlFz5V8hXzsq3RDorkmtOGE-bJs4ILh0T0PNDqTFKlW3g2nd_AZR8VYy6xXvg8mf7RkyuRGKgKtEgHlRqJjXZHFB7j5DKSNQQmUsw1S0_6ww__C3m1VNDbmxRY4Zvxu5KK9-dItGUimorNiwQM5bCu_fPfKPntwZaagN74wRwO9UOze8Dm4n6--P-lVwU2WW9GJsFQ6CgPL-hhXGDEWqY2ht49LijCbW60kG6e9to216JHV89WY5YcHuy7kj7dhh_kdM12w0Lu1cU--JgmuOxItE120QkFP2gshIyf2_Zhku4Hr5xL7auCYPGUqPpdzJeNe1MiFT5VlqUqbj7TJa4UNlQ9aZkT3lgG6TDZQOo4k-rhx5EnaCliwke7kziHqWX6gc8yxJ1sFI-MjIbpFELLdoijM9yqRTSEwkpXB9AU/s1600/67319659_10216862904503891_1192297240790564864_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://1.bp.blogspot.com/-KK04syRgGaU/XpBG3NoeS1I/AAAAAAAABVs/7Al4wKJMaygB0XyKGYzIrVEbLCWx_upoQCEwYBhgLKs0DAMBZVoBValXWBpC8zsjoRZsf8MQPclK42A9Dt9Knd7KD537FCphiclQqfzgwZPjIXFZ1-b5d5adNcJA6TlzGqpRk19wxH8lnzviHYz2Tal79vqNRP2bd-vAig_n1Akg7q4fGvIRpB6-dyZZiThRSUiRacr_G2aIVF1dyLdynNAovqIFo_4jNL5IvuKXPlIG92toi3XlFz5V8hXzsq3RDorkmtOGE-bJs4ILh0T0PNDqTFKlW3g2nd_AZR8VYy6xXvg8mf7RkyuRGKgKtEgHlRqJjXZHFB7j5DKSNQQmUsw1S0_6ww__C3m1VNDbmxRY4Zvxu5KK9-dItGUimorNiwQM5bCu_fPfKPntwZaagN74wRwO9UOze8Dm4n6--P-lVwU2WW9GJsFQ6CgPL-hhXGDEWqY2ht49LijCbW60kG6e9to216JHV89WY5YcHuy7kj7dhh_kdM12w0Lu1cU--JgmuOxItE120QkFP2gshIyf2_Zhku4Hr5xL7auCYPGUqPpdzJeNe1MiFT5VlqUqbj7TJa4UNlQ9aZkT3lgG6TDZQOo4k-rhx5EnaCliwke7kziHqWX6gc8yxJ1sFI-MjIbpFELLdoijM9yqRTSEwkpXB9AU/s320/67319659_10216862904503891_1192297240790564864_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What can I say about this guy?<br />We've been through it all TOGETHER! I love you Jamison!</td></tr>
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SHOUT OUT to my high school friend <b><u>Jodi Barber</u></b>. Following her journey</div>
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on Facebook pushed me to even think about running my first 5k! </div>
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ABC picture from www.zenefits.com<br />
<br />Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com2tag:blogger.com,1999:blog-6333100872785249434.post-59398877476444091852020-04-07T08:29:00.000-07:002020-04-07T08:29:09.260-07:003 Tips for Helping SomeoneI'm sure you have a friend, neighbor or co-worker who you know could use some help with something, but when you ask if she needs help she simply says, "No thanks. I'm good." Even though your gut tells you otherwise you move on because, after all, she did say that she was good. That means she doesn't need anything, right?<br />
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As a person who struggles to accept help and as a social worker I can tell you that more often than not "I'm good" really means "I could definitely use some help, but I don't want to burden you." or "I'm really drowning, but I'm too embarrassed to ask." How do you get beyond the "I'm good" and know how to truly help someone? Here some ideas for you:</div>
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<b><span style="font-size: large;">1) Be specific</span></b></div>
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Instead of asking, "Do you need anything?" Ask something specific to the situation:</div>
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I'm heading to the grocery store. Do you need any food?</div>
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Can I pick your kids up from school on Thursday for a play date?</div>
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Would it help if I came and got your laundry?</div>
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I'd love to do something for you. Can I bring dinner over on Wednesday night?</div>
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<span style="font-size: large;"><b>2) Don't ask, just do</b></span><br />
When my husband was recovering from one of his back surgeries, a friend noticed that the light bulb was out in our entryway. She didn't say anything to me about it. That night her tall husband showed up at my door with a box of light bulbs. He changed the one in the entryway along with several others throughout the house. That act of kindness has always stuck out to me. I could have changed that bulb, but dragging the step ladder out while caring for two young kids and my husband was a very overwhelming task at the time!<br />
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This past fall I arrived home from work late one night to find our leaves raked up to the curb. It was dark so I didn't notice until I left for work the next day that there wasn't a single leaf anywhere is the yard including the shrubs! Our friend, who had asked if we needed anything multiple times and I had answered with "We're good," had stopped by and completely prepared our yard for winter. What a gift! <br />
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Sometimes you just know what someone needs. Sometimes the person you're wanting to help may not even KNOW what he needs. So just do it. Show up with a meal. Put a gift card in the mail. Drop off some essential groceries or a bouquet of flowers. Send your kid over to mow the lawn. Show up to sit with her kids so she can go for a walk. <br />
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<b><span style="font-size: large;">3) Keep offering</span></b><br />
The person you want to help may not be open to suggestion one or two. You'll be the judge of that. If that's the case, don't give up on offering your help. Keep asking! If nothing else, he'll know that you care. Knowing that someone cares can be the greatest gift.<br />
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I have friends who every time I text to let them know I'm back at the hospital with my husband, they respond with, "Can we bring you some Chick-fil-A?" I say no every time, but the simple fact that they offer and I know that they would leave their home to make a drive thru run for me means the world to me. (Don't worry - I will accept their offer some time. Truly, who can say no to Chick-fil-A?)<br />
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<a href="https://1.bp.blogspot.com/-ipseM824xm8/XoyaIUWoRiI/AAAAAAAABUU/Vbwu8nvBpnwHpCBhpdYLarpix_R-x1kngCLcBGAsYHQ/s1600/Ready-Set-Go.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://1.bp.blogspot.com/-ipseM824xm8/XoyaIUWoRiI/AAAAAAAABUU/Vbwu8nvBpnwHpCBhpdYLarpix_R-x1kngCLcBGAsYHQ/s320/Ready-Set-Go.jpg" width="320" /></a></div>
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"Great opportunities to help others seldom come, but small ones surround us every day."</div>
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~ Sally Koch ~</div>
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"The purpose of life is to contribute in some way to making things better."</div>
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~ Robert F. Kennedy ~</div>
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I encourage you to pause and think about those in your life who are struggling right now. Some may be more obvious than others. What is one small thing that you can reach out and offer or do or just do for her that will make her life better? </div>
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Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-31804242414621286272020-03-29T07:41:00.000-07:002020-03-29T07:45:45.290-07:00The Spouse of a Heart Attack Survivor One Year In<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: x-small;">Jamison and I recently celebrated his one year heart-aversary </span></div>
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<span style="font-size: x-small;">with a weekend away.</span></div>
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No, I'm not the one who had the heart attack. That was my husband. But just as February 1, 2019 changed his life forever, mine was changed, too. I've learned over the past year that everyone who has a heart attack is impacted in different ways. I imagine that the same goes for those who love them. This is how my life has changed over the past year.<br />
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<b><i>Increased anxiety</i></b> - There were key decisions that I made throughout the day back on February 1, 2019 that played a key role in my husband's survival. Leaving work early. Calling 911 when I did. Of course, I did not know that at the time. Over the past year I have found myself frequently questioning my actions. Should I stop at home first? Should I go to the grocery tonight or wait until tomorrow? I worry if my husband does not respond to my texts. He could be taking a nap, but in my mind he's laying unconscious in the hallway. My concern for my children's health has spiked to an outrageous high. I worried before, but now I am all over them about eating fruit, drinking water, exercising, making healthy choices. I've taken steps to manage my anxiety - deep breathing, exercising, medication - but it still sneaks up on me.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-K6PhUnDkjYc/XjWteGNyb2I/AAAAAAAABSA/xVZGiALspgEhDAm-pp-0bicPk-PDqIDdACEwYBhgL/s1600/one%2Byear%2B2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="477" data-original-width="600" height="254" src="https://1.bp.blogspot.com/-K6PhUnDkjYc/XjWteGNyb2I/AAAAAAAABSA/xVZGiALspgEhDAm-pp-0bicPk-PDqIDdACEwYBhgL/s320/one%2Byear%2B2.jpg" width="320" /></a></td></tr>
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I can't remember where I found this picture,</div>
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but I think it is a perfect illustration of my anxiety.</div>
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<b><i>Cheerleader Captain and Senior Listener </i></b>- As a spouse I've always been my husband's #1 fan. I've been there to support, encourage and listen through many ups and downs. For the past year, my husband's heart health has been one of our top priorities and topics of conversation. We've had many doctor's appointments, multiple ER visits and an extended hospital stay this fall. We've had great victories like my husband walking his first 5k. We've had moments of doubt and sadness debating if we should go to the hospital or wondering if life will ever be the same. We've had moments of arguing - "Step away from the mower Jamison! You are NOT to mow the lawn!" We've had moments of joy and love simply looking at each other thankful for another day. And we've talked about my husband's health A LOT. Like very frequently. Like everyday. (I understand that this is normal for a survivor. You know I love you Jamison!) Sadly, I've read posts on social media and articles about relationships that have ended because of a spouse's health. I'm not perfect and my arms do get tired at times from shaking my pom poms, but I'm proud that we've made it another year on this marital journey.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-UtfvbF6k3D0/XoCvXhOIYxI/AAAAAAAABTc/4D1s5anLHu0c3uWsSftle1Ed_fx4Tm9FACEwYBhgLKs0DAMBZVoAI97F6r2iVdd2Te6aJhc2-VGQVSSzaIWiK9zMXNeiRuNVCcBmEryiI0pih-GGWjQ-EP0bAcJJHc31zYtygJEJQ_Slq1vbJEGfIrMhc6cM9vGVKSOBMyfLGmeHnjQh02u-I7lZU4KY111pC_lpzRNWOTf9G3qrhXWaTywmyd7L4nJ-TrvX1RPJjx0ZdQqN86X9664QtY4-VtiD4WWm6Pp9MLEqaEGBEIeol703a1vWbAU8bcH6Wy8lKnhnauLTVqqRFX_-wjJ0mTHlDXeBDFT1NeRLYVeoX9xzp5nUONQ8UFjt-GycP9KLxuYEHW_71ePkIi18Sgjp02uq7dsIWuHucFpbanMqKfeRh-C9ex3UWgVxz8XD8UuNM72S6IckS9AetoGa0mG-QGO4tJTBmJg6q4uoTsDZvl776dh3jX8sKdmaQNfnBogAcUD0W53KmBdhahc4gaGyPQ_MuvKS2aLpJWwyiIxMkJlh-7ZnnXVn-3fzv1rC4o6NvZrhDbs5mYvKrCqQIZiNdX90Loel89gRpuSipfOnF1hNRURo6Ov9kCCgiertC5_tvAD6Q4PJ0iK5OcKGj8o4brn_pjTvt7YTEJ3szUp6lwuQw0eOC9AU/s1600/one%2Byear%2B5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-UtfvbF6k3D0/XoCvXhOIYxI/AAAAAAAABTc/4D1s5anLHu0c3uWsSftle1Ed_fx4Tm9FACEwYBhgLKs0DAMBZVoAI97F6r2iVdd2Te6aJhc2-VGQVSSzaIWiK9zMXNeiRuNVCcBmEryiI0pih-GGWjQ-EP0bAcJJHc31zYtygJEJQ_Slq1vbJEGfIrMhc6cM9vGVKSOBMyfLGmeHnjQh02u-I7lZU4KY111pC_lpzRNWOTf9G3qrhXWaTywmyd7L4nJ-TrvX1RPJjx0ZdQqN86X9664QtY4-VtiD4WWm6Pp9MLEqaEGBEIeol703a1vWbAU8bcH6Wy8lKnhnauLTVqqRFX_-wjJ0mTHlDXeBDFT1NeRLYVeoX9xzp5nUONQ8UFjt-GycP9KLxuYEHW_71ePkIi18Sgjp02uq7dsIWuHucFpbanMqKfeRh-C9ex3UWgVxz8XD8UuNM72S6IckS9AetoGa0mG-QGO4tJTBmJg6q4uoTsDZvl776dh3jX8sKdmaQNfnBogAcUD0W53KmBdhahc4gaGyPQ_MuvKS2aLpJWwyiIxMkJlh-7ZnnXVn-3fzv1rC4o6NvZrhDbs5mYvKrCqQIZiNdX90Loel89gRpuSipfOnF1hNRURo6Ov9kCCgiertC5_tvAD6Q4PJ0iK5OcKGj8o4brn_pjTvt7YTEJ3szUp6lwuQw0eOC9AU/s320/one%2Byear%2B5.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jamison and I after walking his first 5k!</td></tr>
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<b><i>Head Chef</i></b> - This part of the journey has been a lot of fun. I was disappointed in the lack of nutrition education we were provided with after the heart attack. The food that you put in your body plays such a key role to your overall health. Prior to February 1, I knew that single fact in my head. After February 1, I knew I had to expand upon it. We took it upon ourselves to learn more about food and the role that it plays in our health. My friend Dana, a registered dietitian and fitness instructor, met with us as a couple and then continued to counsel me. Actually, we started texting each other about food choices while Jamison was still in the cardiac ICU! Over the past year Jamison and I have made significant changes in our diet. It shows in our physical appearance, but in many other ways such as our blood work and how we feel physically (My feet and ankles no longer swollen and hurting by the end of the day!) and emotionally. I've had so much fun trying new foods and recipes. It's been interesting to embrace label reading and discover cravings for food that I never thought I would enjoy on a regular basis (sautéed brussel sprouts, onions and turkey bacon - AMAZING!). <br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-pFv_ddznlpE/XoCvXgytOzI/AAAAAAAABTw/cS5DElLM-wwGKxY2ZTvuBOWhbzGfx-rvACEwYBhgLKs0DAMBZVoCvgCn6VwZJ-CpNhROib44tR7aGX0HTNDzEcAvzCH8eyRzxSKPLuXnS2YDMxAV2FBMCEMFDDns8QuP9SUshhngvkwHo75glfIQGK32IaS0maw5hNhh0PU9TMg5A6vUZ6k25v2WHcugyqz6Bf9FL6UrjWJKQ9sjQUmD6eqK28RT1pdky7Lk2dmZQWzhBXK-V978wNtF7xuQQg_XhXs8i9sF470BMGGwkmKVzJvMevnobpHVDe4hBYhLtVE2DVuFi88e6td8r7zkZtXQIMWgUBtKjZmbmgD-KwdahZjO2cppBTjMcy_R4v8_R2mANUYMQOO_Cx-EuPHP-7JjOW5yO_VKLA3veesb_-bkuXQ-Fmzsngj90NEDA5urzu86sY4w6iQ6foXuxydkrD_AkdBUXUfUo-RpanJfBfoe4mN-0PTmOQvqL7j7DrbMa5CJAQqPU4W3_uN9jvbn45PtQgzsb0VJ5S02b8kYLb5bjxnxorttPSbIP6Rbw80-loewe6Bjh5NZYwy-J6VBDKVo7XGh_rh7cLSAcjyLmlfATbpH4On9ZNlgdDz_HpkEV3AY6TYv7PgiM-TMzN_h8KFrLPv5Nv39Kp1S1Ue7Rdcgwm-SC9AU/s1600/one%2Byear%2B4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-pFv_ddznlpE/XoCvXgytOzI/AAAAAAAABTw/cS5DElLM-wwGKxY2ZTvuBOWhbzGfx-rvACEwYBhgLKs0DAMBZVoCvgCn6VwZJ-CpNhROib44tR7aGX0HTNDzEcAvzCH8eyRzxSKPLuXnS2YDMxAV2FBMCEMFDDns8QuP9SUshhngvkwHo75glfIQGK32IaS0maw5hNhh0PU9TMg5A6vUZ6k25v2WHcugyqz6Bf9FL6UrjWJKQ9sjQUmD6eqK28RT1pdky7Lk2dmZQWzhBXK-V978wNtF7xuQQg_XhXs8i9sF470BMGGwkmKVzJvMevnobpHVDe4hBYhLtVE2DVuFi88e6td8r7zkZtXQIMWgUBtKjZmbmgD-KwdahZjO2cppBTjMcy_R4v8_R2mANUYMQOO_Cx-EuPHP-7JjOW5yO_VKLA3veesb_-bkuXQ-Fmzsngj90NEDA5urzu86sY4w6iQ6foXuxydkrD_AkdBUXUfUo-RpanJfBfoe4mN-0PTmOQvqL7j7DrbMa5CJAQqPU4W3_uN9jvbn45PtQgzsb0VJ5S02b8kYLb5bjxnxorttPSbIP6Rbw80-loewe6Bjh5NZYwy-J6VBDKVo7XGh_rh7cLSAcjyLmlfATbpH4On9ZNlgdDz_HpkEV3AY6TYv7PgiM-TMzN_h8KFrLPv5Nv39Kp1S1Ue7Rdcgwm-SC9AU/s320/one%2Byear%2B4.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brussel sprouts, onions and turkey bacon - YUM!!</td></tr>
</tbody></table>
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<b><i>Embracing the Moment</i></b> - I'm much more aware of the people and events around me. I purposefully try to soak in every moment. I find great delight in times that my kids and I just laugh and joke around. A good meal - I savor every bite. Morning coffee with my sister - I sip slowly and enjoy every second. I was the person who said "I love you" every time I parted ways with family and friends. Now I say it more. I have chased friends down to give them a hug and tell them I love them before they leave the office before going on vacation! This year has reminded me that I have no idea what tomorrow holds so I must enjoy today.<br />
<br />
<b><i>Faith </i></b>- I have been a follower of Christ for most of my life. In looking back on February 1, 2019, I can see how God worked every detail out so that every player was in the right place at the right time. There have been more times than I'd like to admit over the past fifteen years that I have had some pretty dark conversations with God asking him what in the heck He was doing with my life. This was not the life that I had imagined. This was not the life that I wanted. What was going on??? There have also been numerous times that God has revealed Himself to me demonstrating that He's there and I need to trust in Him. None so great, however, as February 1, 2019. My life was changed. My faith was deepened. My resolve to live for Him and share His love with others renewed.<br />
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<a href="https://1.bp.blogspot.com/-3PtAdGWeg7M/XoCvXhn0WGI/AAAAAAAABTs/4UCwEIIlN6sT2KdtPUEhxE0hA56QQizBACEwYBhgLKs0DAMBZVoCnhXCp4d27SfbuWPc9NQ32Z3aLlTTShAgmnzZ3CTvKbT3BYIFhP0zjHAXUwn0op4AKvp9h-d9poqs2KKFXvZxILASgOW29BRIsV4ztxjOLHpN0Y3118S9HpJLdlWxyjjSWaQWfuu_ta6nlpn0xooNuu-x0C9xBEhg3L3Q6Sj8S5s8XH61ZmTG1oEo_6SAgn_MMCLLuw5vQy0mOo3PT3afzCvi9wlY3L7CsNbw8la7WtDvKFQWAE2XRhknvKi4YiJshuyQCreUDzdjBn0WIwE7U5Q1VLtCkBfdQsbPg-oK-tB9O_bFOLgqgXV2UOLIwyEm4dvX4OSCup3HbUMHKJIWBqXenEq5kMlhUXYA88oFt9ZW3mVckHak5_4cL0K5OQlnGT91nsRqsUAbKQyv-jiJZ8wGT_H68xK_ldgbX_L1IUvIpUsODwAcSvc-pQeA7Ibxrb94Ej0pE3A62qO3ahPQ7vbMmnMtyDscfD561zhlPZ1Or9-vCIt4vkF0uejaz-DK4LmwFXpxqM-We-HDk5SSKxYzyqVM_IO5x9SsAtN_a8fdgHDIGZdnYxZ2hp1ymLLuKf1iuDvm9RFk2EuWhL4QcNbRaBkt1PuAwz-SC9AU/s1600/one%2Byear%2B3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="637" data-original-width="636" height="320" src="https://1.bp.blogspot.com/-3PtAdGWeg7M/XoCvXhn0WGI/AAAAAAAABTs/4UCwEIIlN6sT2KdtPUEhxE0hA56QQizBACEwYBhgLKs0DAMBZVoCnhXCp4d27SfbuWPc9NQ32Z3aLlTTShAgmnzZ3CTvKbT3BYIFhP0zjHAXUwn0op4AKvp9h-d9poqs2KKFXvZxILASgOW29BRIsV4ztxjOLHpN0Y3118S9HpJLdlWxyjjSWaQWfuu_ta6nlpn0xooNuu-x0C9xBEhg3L3Q6Sj8S5s8XH61ZmTG1oEo_6SAgn_MMCLLuw5vQy0mOo3PT3afzCvi9wlY3L7CsNbw8la7WtDvKFQWAE2XRhknvKi4YiJshuyQCreUDzdjBn0WIwE7U5Q1VLtCkBfdQsbPg-oK-tB9O_bFOLgqgXV2UOLIwyEm4dvX4OSCup3HbUMHKJIWBqXenEq5kMlhUXYA88oFt9ZW3mVckHak5_4cL0K5OQlnGT91nsRqsUAbKQyv-jiJZ8wGT_H68xK_ldgbX_L1IUvIpUsODwAcSvc-pQeA7Ibxrb94Ej0pE3A62qO3ahPQ7vbMmnMtyDscfD561zhlPZ1Or9-vCIt4vkF0uejaz-DK4LmwFXpxqM-We-HDk5SSKxYzyqVM_IO5x9SsAtN_a8fdgHDIGZdnYxZ2hp1ymLLuKf1iuDvm9RFk2EuWhL4QcNbRaBkt1PuAwz-SC9AU/s320/one%2Byear%2B3.jpg" width="319" /></a></div>
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One final way that my life has changed since my husband's heart attack is that I have gained a deeper understanding that <u style="font-weight: bold;">every spouse is impacted by the heart attack in a different way and that is OK! </u> I'm on my journey. Your journey is going to look different; however, my prayer and hope is that you find comfort in the knowledge that you are not alone. I'm here.Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-43803796338839898712020-03-04T14:44:00.000-08:002020-03-04T14:44:41.102-08:00March Fourth: It's not Magic. It's a Starting Point.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-tWhqEFO3MOQ/XmAsrm5ocXI/AAAAAAAABTA/5vHMLzear6cwpzH8UNVLqzis-3bCMPTyQCEwYBhgL/s1600/March%2BFourth.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="640" height="320" src="https://1.bp.blogspot.com/-tWhqEFO3MOQ/XmAsrm5ocXI/AAAAAAAABTA/5vHMLzear6cwpzH8UNVLqzis-3bCMPTyQCEwYBhgL/s320/March%2BFourth.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">picture from "Joe on Twitter"</td></tr>
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"<span style="font-size: large;"><i>March Fourth didn't work for me. My goal didn't come true."</i></span><br />
<br />
I had someone tell me that today when I wished them a Happy March Fourth (What is March Fourth? It is the only date on the calendar that is a command. March Fourth . . . Move Forward . . . Get Moving . . . Go!!!). Her statement caught me a little off guard. Celebrating March Fourth isn't an instant solution to a problem or mean that you will change a bad habit overnight. It's not an "Advance to Go and Collect $200" card from Monopoly. There is no magic in celebrating March Fourth.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-JfjAEdrDIQo/XmAsseTSptI/AAAAAAAABS0/_g_1zxTgzFoVsE-yMfFBBqyf4ozb2fxaACEwYBhgL/s1600/advance%2Bto%2Bgo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="230" data-original-width="400" height="184" src="https://1.bp.blogspot.com/-JfjAEdrDIQo/XmAsseTSptI/AAAAAAAABS0/_g_1zxTgzFoVsE-yMfFBBqyf4ozb2fxaACEwYBhgL/s320/advance%2Bto%2Bgo.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">picture from www.boardgames.com </td></tr>
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However, I think that magic is exactly what people are searching for. We want the pill that will take away the pain forever. We want the shake that will shed the pounds without having to break a sweat. We want the big office, the fancy car, the title at work without having to start at the bottom and work our way up. We want to be able to state a goal or a dream and wake up the next morning to find ourselves magically living our best life. <br />
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1. That is never going to happen.<br />
2. That is not what March Fourth is about.<br />
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March Fourth is a reminder that in order to achieve your goals and dreams you have to keep moving forward - especially when it comes to your health. Your goals and dreams are only going to "come true" when you work for them.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-WTNCwA_DHRg/XmAssU7bvvI/AAAAAAAABTI/8a2v1bTslH4SXN2qPpLx_pZY9FDRS5qVACEwYBhgL/s1600/march%2Bfourth%2Band%2Bconquer.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="700" data-original-width="600" height="320" src="https://1.bp.blogspot.com/-WTNCwA_DHRg/XmAssU7bvvI/AAAAAAAABTI/8a2v1bTslH4SXN2qPpLx_pZY9FDRS5qVACEwYBhgL/s320/march%2Bfourth%2Band%2Bconquer.png" width="274" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">picture from bluejayblog.wordpress.com</td></tr>
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For those of you who made a New Year's Resolution and gave-up because you messed up after a few days or weeks - This is the perfect day to pick yourself up, dust yourself off and give it another try.<br />
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For those of you who have just plain given up on ever making a healthy lifestyle change because you just can't do it for whatever reason - you have no willpower, you're too weak, you don't like carrots, the calling of the couch is too strong - This is the perfect day to set those feelings aside and try one more time.<br />
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For those of you who think that you don't have time to make healthy choices in your life right now - you'll think about that later when your kids are grown, when your bills are paid off, when you're done with school - This is the perfect day to challenge yourself to make one healthy addition to your day.<br />
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Today is the perfect day to throw all of the doubt and guilt and anxiety and frustration and worry and indifference away. You can make healthy choices in your life. You can create change. Start small. One small step + one small step + one small step = a BIG change.<br />
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Here we go . . . It's going to take some work. It's going to be hard at times. You're going to want to give up. You're going to mess up! But if you keep moving forward - marching forth toward your goal - you WILL succeed!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-rxMwGpf4Ido/XmAsrtw31BI/AAAAAAAABTE/5pZBKP7atMkGRU9NcAQ_WdPqeE8J6iM2ACEwYBhgL/s1600/Ready-Set-Go.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://1.bp.blogspot.com/-rxMwGpf4Ido/XmAsrtw31BI/AAAAAAAABTE/5pZBKP7atMkGRU9NcAQ_WdPqeE8J6iM2ACEwYBhgL/s320/Ready-Set-Go.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">picture from www.frozenfruitco.com</td></tr>
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Need some help? Choose ONE of the goals listed below and challenge yourself to complete it within the next 24 hours:<br />
<br />
1) Today I will drink THREE glasses of water.<br />
2) Today I will do 25 jumping jacks (whether all at once or in 5 groups of 5).<br />
3) Today I will eat ONE piece of fresh fruit.<br />
4) Today I will high-five FIVE people that are not members of my family.<br />
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It won't take long and I know that you feel great when you have accomplished it. Then, set another goal for yourself. And then another. And just keep going.<br />
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Today is the day to start . . . Today is YOUR day.<br />
March Fourth . . . Move Forward . . . Get Going . . . GO . . . a life filled with healthy choices waits for you!<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-dGw9AzS9GAo/XmAsrstZ8pI/AAAAAAAABS8/4m0P-SVa66cMqbTP1WkZIKT7BDipoezAACEwYBhgL/s1600/89252517_3006432919381008_5121568936487288832_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://1.bp.blogspot.com/-dGw9AzS9GAo/XmAsrstZ8pI/AAAAAAAABS8/4m0P-SVa66cMqbTP1WkZIKT7BDipoezAACEwYBhgL/s320/89252517_3006432919381008_5121568936487288832_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">March Fourth treats in the Break Room today!</td></tr>
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<br />Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-42797188977283300342019-10-09T17:19:00.000-07:002019-10-09T17:19:28.086-07:006 Simple Actions to Take TODAY Toward a Healthier You: Number FourI sit here writing again from my husband's hospital room. After his heart catheterization showed no blockages requiring intervention, he is now here under observation while the doctor's try a new medication to keep his heart in rhythm. One thing this confirms for us is that all of Jamison's hard work in cardiac rehab and with his diet changes is paying off! I know that if it making simple changes can help my husband improve his health, it can work for you, too. <br />
<br />
So far we've talked about meal planning, increasing you daily movement and drinking more water. My fourth idea for you of a something you can do TODAY is eat fresh fruit. I'm constantly asking my family - have you eaten any fruit today? For me, I try to eat fresh fruit with every meal. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Y_-NVZrrYGM/XZ53VfjaJsI/AAAAAAAABQg/esUTXHb8fzsCwjKn1HbRC7yHbspj36ENQCEwYBhgL/s1600/pineapple%2Bsalsa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="150" src="https://1.bp.blogspot.com/-Y_-NVZrrYGM/XZ53VfjaJsI/AAAAAAAABQg/esUTXHb8fzsCwjKn1HbRC7yHbspj36ENQCEwYBhgL/s200/pineapple%2Bsalsa.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Homemade Pineapple Salsa to serve with</div>
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Barbecue Pulled Pork</div>
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What are the benefits that I've found from eating fruit everyday?</div>
<br />
1. There are numerous health benefits to every kind of fruit. For example bananas and cantaloupe are good sources of potassium. Blackberries and apples are high in fiber. Fruit is good for your overall general health, but specific fruits have been found to have specific benefits towards specific diseases.<br />
<br />
2. Fruits are naturally sweet which helps curb any craving that you're having for something sweetened by sugar or an artificial sweetener. Exchange your daily afternoon candy bar with an apple or a banana!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-uQ8nGGBR1Cw/XZ53VbNMb8I/AAAAAAAABQw/-sivG9fA82ESqIE6aZ7YBrjnMEUlwmcSgCEwYBhgL/s1600/grapeful.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="200" data-original-width="200" height="200" src="https://1.bp.blogspot.com/-uQ8nGGBR1Cw/XZ53VbNMb8I/AAAAAAAABQw/-sivG9fA82ESqIE6aZ7YBrjnMEUlwmcSgCEwYBhgL/s200/grapeful.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Celebrating my staff's success with fruit instead of</div>
<div>
sweets such as cookies or donuts.</div>
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3. There are so many different types of fruit that there is always something new to try - plumcots, stair fruit, dragon fruit, rambutan<span style="background-color: transparent;">,</span> kumquat . . . the list goes on and on and on. There are also plenty of new recipes to try that include fruit. I love trying new things, especially food! </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-t-1T8t1XVQw/XZ53VZcwreI/AAAAAAAABQ4/Hz7HygS4vpgaYMocsCXUHmLEyaYaapUYQCEwYBhgL/s1600/apple%2Bnachos.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="150" src="https://1.bp.blogspot.com/-t-1T8t1XVQw/XZ53VZcwreI/AAAAAAAABQ4/Hz7HygS4vpgaYMocsCXUHmLEyaYaapUYQCEwYBhgL/s200/apple%2Bnachos.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Apple Nachos with Cashew Butter and Chocolate Chips</td></tr>
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I have found that <span style="color: red;"><b>the key to increasing the amount of fruit that I'm eating is to make it easily accessible.</b></span></div>
<ul>
<li>Keeping a bowl of fruit on the kitchen counter.</li>
<li>Cutting up fruit and placing it in baggies or containers that I just grab out of the fridge.</li>
<li>Carrying fruit with me (You can always find an apple, pear or orange in my purse!).</li>
</ul>
Making healthy choices doesn't have to be hard or complicated. Even the simplest action - like eating some strawberries or a plum - can have benefits to your health. Give it a try!<br />
<div>
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Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-17546845754113450532019-10-08T08:40:00.000-07:002019-10-08T08:40:33.589-07:006 Simple Actions to Take TODAY Toward a Healthier You: Number Three This morning I am writing while sitting in a hospital room waiting for my husband to return from a stress test. We came to the Emergency Room yesterday afternoon with shortness of breath and dull chest pain. Our third trip to the ER since his heart attack last February and second overnight stay. Having a heart attack changes a family's life FOREVER. You question even the slightest twinge. Is this the beginning of another heart attack? <br />
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Even more this morning than yesterday, I <u>cannot</u> <u>stress</u> <u>enough</u> the importance of taking care of yourself. Making changes can feel impossible and overwhelming when habits are ingrained into our routine, bur I found that once I got the ball rolling it wasn't that hard to make the wise choice. The perfect example is drinking more water.<br />
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I used to drink a lot of coffee, pop and Kool-Aid. Throughout the day I would guzzle coffee and pop because I "needed" the caffeine to stay awake. Plus, that fast food burger I was picking up for lunch everyday tasted so much better with a large cup of ice cold pop. Then when I got home, I would switch to Kool-Aid filling four tall glasses to serve my family with our dinner. Today, I drink one cup of coffee to start off my day and then switch to water. <br />
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<tr><td class="tr-caption" style="text-align: center;">Photo from APEC Water Systems</td></tr>
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There are many health benefits to drinking water such as<br />
<ul>
<li>lubricating your joints</li>
<li>delivering oxygen throughout your body</li>
<li>promoting strong function of your digestive system</li>
<li>maintaining your blood pressure</li>
<li>boosting skin health</li>
<li>regulating your body temperature (www.medicalnewstoday.com)</li>
</ul>
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<span style="background-color: white; color: #1f1f1f; display: inline; float: none; font-family: "open sans"; font-size: 16.5px; font-style: normal; font-variant: normal; font-weight: 300; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">"Water is also critical for your heart health. Your heart is constantly working, pumping about 2,000 gallons of blood a day. By staying hydrated – that is, by drinking more water than you are losing – you are helping your heart do its job." The Heart Foundation (For more information on how important water is to your heart health, check out this article from The Heart Foundation <a href="https://theheartfoundation.org/2019/03/08/the-importance-of-water/" target="_blank">https://theheartfoundation.org/2019/03/08/the-importance-of-water/</a>) </span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
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So you know the important role water plays for your health, but how do you put that into action? Here are four simple ideas on how you can drink more water during the day:</div>
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<span style="color: black;">1. <span style="color: red;"><b>Set a water goal for yourself</b></span> (Make sure it's a SMART* one!). If you are one who normally drinks anything but water, this can be hard at first. Start small - two or three glasses a day - and then build yourself up to more. You can do it!</span></div>
<ul>
<li><span style="color: black;">I will drink water with all of my meals this week.</span></li>
<li><span style="color: black;">I will only drink water in between meals this week.</span></li>
<li><span style="color: black;">I will drink four glasses of water a day this week.</span></li>
</ul>
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<span style="color: black;">2. <span style="color: red;"><b>Add fresh fruit to your water</b></span> - lemon or lime wedges, berries, apple slices, watermelon balls or a combination of different fruits!</span></div>
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<span style="color: black;">3. <span style="color: red;"><b>Buy yourself a new cup or water bottle.</b></span> You don't have to buy an expensive one. I get myself new ones seasonally. I love searching for my new cup when I'm out and about. New cups make me happy - may sound bizarre, but try it! Right now I'm using a Halloween Cup that I got at the dollar store. </span></div>
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<span style="color: black;">4. <span style="color: red;"><b>Try sparkling water or flavored water. </b></span> There are so many different options in the stores these days.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">One of my favorite water bottles - a gift from my sister!</td></tr>
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What is one simple action you can take TODAY toward a healthier you?? Go drink a glass of water! And then another and just keep going from there!</div>
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*I mentioned earlier about making sure your water goal is a SMART one. I'll talk more about SMART Goals later this week, but here's a sneak peek at SMART goals.</div>
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Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-41476736932484884852019-10-07T03:14:00.000-07:002019-10-07T07:40:14.108-07:006 Simple Actions to Take TODAY Toward a Healthier You: Number TwoMy husband's heart attack back in February of 2019 was our wake up call that we had to make changes in our lives to improve our health and to be examples for our children of the impact our choices make on our health. I've found that the simplest of changes can have big results. This is the second blog post of a six part series sharing six SIMPLE action steps you can take TODAY towards a healthier you.<br />
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The second healthy choice we've been making since my husband's heart attack is to <span style="color: red; font-size: large;"><b>MOVE MORE</b></span>. In today's world, it is so easy to go through an entire day and really not move very much. A lot of communication is accomplished through text and e-mail - even when you're all in your house! We can go grocery shopping without getting out of our car. We can pick-up dinner through the drive-thru.<br />
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My husband and I both wear watches that track out movement. There are days that he may not be feeling his best or that I have a lot of meetings. At the end of the day, we're shocked out at how few steps we have taken!<br />
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What can you do to add steps to your day?<br />
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<ul>
<li><span style="color: red;"><b>Park in the farthest parking spot from the front door (Classic idea, but it works!)</b></span></li>
<li><span style="color: red;"><b>Skip e-mail, text or picking up the phone - get up and communicate in person</b></span></li>
<li><span style="color: red;"><b>Take the stairs instead of the elevator</b></span></li>
<li><span style="color: red;"><b>Walk around your office building on your break instead of checking your social media</b></span></li>
<li><span style="color: red;"><b>Put on some music while you load the dishes or make dinner and DANCE!</b></span></li>
<li><span style="color: red;"><b>March in place while you watch TV or just during the commercials</b></span></li>
<li><span style="color: red;"><b>When shopping take an extra lap around the mall or the outside aisles of the grocery store</b></span></li>
<li><span style="color: red;"><b>Walk around the field/court/parking lot during your child's sports practice</b></span></li>
<li><span style="color: red;"><b>Go for a quick walk around the block while dinner is in the oven</b></span></li>
</ul>
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I have found that there's not always going to be time for a sweat dripping high intensity workout, but I can always find time to add some movement to my day. A little something is better than nothing!<br />
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This sounds easy, but I always say that the hardest part of adding movement to your day is standing up to get started. Remember - if you don't get up and get moving, nothing is going to change. You can do it!<br />
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<br />Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-19504989078256989752019-10-06T09:32:00.000-07:002019-10-07T02:36:16.594-07:006 Simple Actions to Take TODAY Toward a Healthier You: Number OneMy husband's heart attack was one heck of a wake up call that it was time to analyze the choices I was making when it came to my health. For the past nine years I've been running and going to Zumba and lifting weights and cooking healthy foods, but nine years is a long time and I had started to drift a little. Plus, life changes a lot in nine years. My old basket of tricks was not working like they used to. <br />
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On a positive note - It's been eight months since his heart attack and while I'm still anxious about whether or not another heart attack will sneak up on us and my stress level feels through the roof most of the time and I'm so incredibly tired all of the time, I'm proud of myself that I've maintained a focus of making healthy choices. I guess after a heart attack, how could it not?<br />
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If you are reading this than I imagine that you, too, are juggling many balls in the air. You know those juggling routines where someone starts to juggle three balls and then someone throws in a fourth and a fifth and a sixth? You watch amazed at how the juggler is able to keep so many balls in the air. At the same time, you're wondering what's going to happen when the next ball is tossed in. What will be the juggler's limit? That's how I feel. I'm working very hard to keep all of my balls in the air. If one more ball is tossed in or if one ball goes out of sync, it's going to be all over.<br />
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So how do I keep my healthy choices ball in sync with all of the other balls that I'm juggling? Answering this question forced me to pause and analyze how things were going - what habits needed to be added, what habits needed to be tossed our and what habits need to be tweaked a little bit.<br />
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Since February, I've been telling people - begging people - to let our wake up call be your wake up call. Over the next week, I want to share with you seven simple things that I am doing in my crazy life to continue to make my health a priority. So here we go with number one . . .<br />
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<span style="color: red;">Meal Planning is VITAL to my being successful in making healthy food choice. </span><br />
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Meal planning is a simple task. It can take as much or as little time as you want it to, but <span style="color: red;">the benefits of meal planning are HUGE</span>! You will feel more in control rather than wandering aimlessly through the grocery store so you are more likely to make healthy choices. You're stress level will be greatly decreased because what you're serving for dinner is one less worry. You'll be more likely to stick to your food budget and waste less food because everything you put in your shopping cart will have a purpose.<br />
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<tr><td class="tr-caption" style="text-align: center;">I normally get my meal planning done during a break at work.</td></tr>
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I've been planning my family's meals for years. Having a plan in place helped me avoid last minute trips through the drive-thru or picking up a pizza on my way home. Meal planning is actually one of my favorite things to do. Looking through old cookbooks, cooking magazines and Pinterest to find delicious recipes to try. Coming home and cooking was a way for me to relax after a busy day. At this stage in life, however, that feeling of relaxing went out the window and meals have been adding to my stress. So I still plan our meals every week, but I've made two key changes:</div>
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1) <span style="color: red; font-size: large;"><b>Cook two meals over the weekend to last <u>me</u> the entire week. </b></span> Seeing as I am currently often out of the house for breakfast, lunch and dinner, I need to have things to grab out of the fridge and throw in my lunchbox. I still have the joy of looking up new recipes to try. Instead of trying them on my family, I just make them for myself. On the weekend, I cook my two meals and then divide them into containers for the week. For example, this weekend I made Chicken Vegetable Soup, a Barbecue Beef Roast and six baked potatoes. Luckily for me, I don't get tired of eating the sane thing multiple times in one week! And selfishly, I can prepare meals that I like, but that would send my family running from the table.<br />
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I couldn't live without my crockpot! This is simply three chicken breasts,</div>
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peppers, onion and a jar of spaghetti sauce. YUM!!</div>
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2) <b><span style="color: red; font-size: large;">Introduced my family to OYO Nights (aka On Your Own!).</span></b> Between my daughter working and going to school, my husband managing his multiple medical appointments, tests and therapies and my working three jobs it got nearly impossible for me to cook for us as we are never at home all at the same time or by the time dinner was ready it was 10PM. I love cooking for my family! It's one way that I express my love for them. But in this season of craziness, I realized that cooking for my family every single night of the week is not a reality. Now when I write out my menu for the week, there will be several OYO nights. I make sure that the kitchen is stocked with the ingredients that they need to make a dinner that they will like, but after that it is up to them.</div>
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These may seem like two simple ideas, but I'll tell you - it took me several weeks to figure how to juggle healthy meal planning, healthy meal prep and this season of crazy schedules. Since I made these changes, I feel so much more relaxed and I have time to make additional healthy choices which had been dropped from my juggling act.<br />
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One thing you can do for your health is take a little bit of time to plan out what you're going to eat over the next few days. That time you spend will have great benefits in the long run!<br />
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Happy planning!!<br />
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<tr><td class="tr-caption" style="text-align: center;">Words of wisdom from my dad! </td></tr>
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<br />Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-84113944891467892752019-09-14T10:42:00.002-07:002019-09-14T10:43:54.339-07:00Observations from Behind the Cash Register: A Compliment Goes a Long WayI can hardly believe that in a few weeks I will be celebrating one year at my Side Hustle as a cashier. It sounds so cliché, but it feels like just yesterday I was sitting in my car crying because I was so scared and nervous to walk into the store! Now, I look forward to punching in for my shift!<br />
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One of the many observations that I've made about our society is that we are very quick to throw out a complaint and very slow to give a compliment.<br />
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Over this past year I've seen a handful of customers loose their cool on Team members. To be honest - usually the issue is out of the Team members' hands or is the customer's problem. For example, one time a customer screamed at me because he felt I was bagging his items incorrectly. He bought two packs of football cards and three matchbox cars. Seemed reasonable to me to put all five items in one bag. He, however, wanted the football cards in one bag and the cars in another. That is no problem. I would have put each item in it's own bag if he wanted! Instead of asking, he started screaming at me that I was bagging his items wrong and did not know how to do my job. He was screaming loud enough for my manager to come over to see what was going on and get an earful about my lack of cashier skills. As the customer left, my manager, those standing in my line and I just shook our heads asking each other, "What in the heck happened in his world today to make him so grouchy?" <br />
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Don't get me wrong, there are definitely instances when it very appropriate to ask to see a manager to complain about a service that was received or something that a Team member said. However, I encourage you, as a customer, to pause and think before you publicly rip someone apart. Was this an honest mistake? Is this out of the person's hands who is standing before you? Am I the one who is incorrect? <br />
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What has happened way more than I expected is Team members going above and beyond to provide excellent customer service and brighten someone's day. Making silly faces to calm a screaming child. Assisting an elderly guest with their purchases. Taking the time to explain how someone can save a few extra bucks. Offering a listening ear. More often than not, the customer recognizes this extra touch of goodness and voices their thanks to the Team member. <br />
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There have been instances when the customer takes their gratitude to the next level and asks to see the manager. I love watching a manager come over expecting to get an ear lashing and instead learn of how their employee has done something special. Just as great is seeing a staff members face as a manager shares with them that a customer called in to the Corporate Customer Service Line and left a message raving about the service they received or filled out an on-line Customer Satisfaction Survey and mentioned them by name. The Team member is smiling. The manager is smiling. Co-workers are high-fiving and calling out words of congratulations. It's a great moment that boosts everyone's confidence driving them to provide great customer service to the next person in their line. Some places of businesses offer other incentives when an employee gets a shout out from a customer.<br />
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It doesn't take long to stop to speak to a manager, take the survey at the bottom of your receipt or call into the Customer Service Line to leave a comment specifically mentioning the employee who went above and beyond for you. The impact that you are having on the employee, manager and entire team is HUGE! <br />
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I challenge you this week to take a moment to give a SHOUT OUT to an employee who provided you with excellent service or went above and beyond to help you. You'll be making a positive impact in someone's life and it won't cost you more than a few minutes of your time.<br />
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Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-81311326567563565022019-08-11T09:00:00.000-07:002019-08-11T09:00:27.062-07:005 Steps to Kick Off a Life of Healthy ChoicesSix months ago my husband survived a massive heart attack. That was our wake up call that we had to make some life style changes. There was no waiting for next week or after the holiday or until he finished cardiac rehab. Change had to happen. The time for change was now.<br />
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<tr><td class="tr-caption" style="text-align: center;">picture from Adventures in Medicine</td></tr>
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<br />We've been encouraging our family and friends to let our wake up call be their wake up call. Don't wait for your own crisis because your crisis may not end the same way that our crisis ended. It's easy for us to say that - you should change. The hard part is actually making the change. <br />
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To help you start your journey of healthy choices, here are five simple steps that can set you up for success.<br />
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<span style="color: red; font-size: large;"><b>1. SET A GOAL</b></span><br />
Setting a goal determines the direction you are going. It gives you something to aim for. If living a life of healthy choices is new to you, I recommend you set one simple goal. Your goal should be a SMART one (see image below) with a deadline that is one week to one month away. <br />
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Let me give you some examples:<br />
I'm going to exercise every day for the rest of the my life. (Attainable? Probably not.)<br />
I'm going to exercise three times a week for the next four weeks. (SMART goal!)<br />
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I'm never ever going to drink pop again. (If you drink pop every day, this may be tough.)<br />
I'm going to drink two glasses of water a day for the next week. (SMART goal!)<br />
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I'm going to eat healthier. (Specific? rather a tad vague.)<br />
I'm going to eat a piece of fresh fruit everyday this week. (SMART goal!)<br />
I'm going to try one new healthy recipe a week for the next month. (SMART goal!)<br />
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The thing that I love with starting your journey with a simple SMART goal is that you will be encouraged by a quick success and can set a new goal (or set the same goal again). A simple SMART goal propels you forward toward your ultimate destination which is a healthy lifestyle.<br />
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<span style="color: red; font-size: large;"><b>2. WRITE YOUR GOAL DOWN</b></span><br />
The physical act of writing your goal down makes it real and provides you with a layer of accountability. Post it on your bathroom mirror, in your car, on you computer, on your refrigerator or all of those places. You want it be somewhere you are going to see it throughout the day. Another great spot recommended by one of my favorite people - Bobby Bones in his book <i>Fail Until You Don't - </i>is to make your goal the screen saver on your phone. How many times a day do you look at your phone?!?<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-0ye9rvgQr_g/XVApYo3-CKI/AAAAAAAABMk/2t1w6cG9V-Qz9bo-HPt7vA78HJoedApIACLcBGAs/s1600/Bobby%2BBones2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1060" height="320" src="https://1.bp.blogspot.com/-0ye9rvgQr_g/XVApYo3-CKI/AAAAAAAABMk/2t1w6cG9V-Qz9bo-HPt7vA78HJoedApIACLcBGAs/s320/Bobby%2BBones2.jpg" width="209" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is an excellent book! It's available on Amazon and<br />at most other bookstores. I highly recommend it!</td></tr>
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<span style="color: red;"><b> </b></span><br />
<span style="color: red; font-size: large;"><b>3. SHARE YOUR GOAL WITH SOMEONE ELSE</b></span><br />
You've set your goal. You've written your goal down. Now I recommend that you tell someone your goal. Not just anyone - someone who will encourage you, celebrate with you when you succeed, hug you and push you back on your path when you mess up (because, let's be honest, you will and that is OK). Having a support system is SO incredibly important. I am fortunate to have an amazing support system. My friend Dana guides, encourages and pushes me. My friend Michelle sends me the funniest gifs that keep me going. My friend Justin is the one I'm always trying to keep up with and beat during our workouts. My mom listens to me. My husband is faithfully by my side with a high five or a much needed hug. You know what? This support system didn't build itself. I asked them to help me. I asked them to be a part of MY Team. This can be hard. You may not be one to accept help or you may be embarrassed that you need the help or you may think you don't need help. Trust me - we all need help when it comes to making changes in our lives. So start with one person. Choose one trusted person and ask them to be your cheerleader.<br />
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<span style="color: red; font-size: large;"><b>4. GET STARTED</b></span><br />
I think that this is the hardest step. Now you need to actually take action and do it.<br />
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You said that you were going to walk around the block three evenings this week. But it was a rough day at work and the couch is so comfortable and you're tired. Come on - get up and do it! <br />
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You said that you were going to pack your lunch this week instead of ordering out. It's Monday and everyone is ordering from your favorite Chinese restaurant. You'll just start next week. No big deal, right? Come on - You can do this. It's five days. That's it. Five days. <br />
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There are times when I've need to talk to myself out loud. <br />
"Come on Lisa. Get up." <br />
"You can do this Lisa."<br />
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Once I get moving, I'm good. As soon as I step out the door and that fresh air fills my lungs, I'm ready to go. As soon as I bite into that crisp sweet apple, my craving for fast food grease goes away. The key is take that first active step to get yourself moving.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-2ZRnxtre0y8/XVA0p-ft8WI/AAAAAAAABM4/ZA1TuZ5t6DMjqrA8b1SZfyzDadE8rJrqQCLcBGAs/s1600/ready%2Bset%2Bgo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="146" data-original-width="345" height="135" src="https://1.bp.blogspot.com/-2ZRnxtre0y8/XVA0p-ft8WI/AAAAAAAABM4/ZA1TuZ5t6DMjqrA8b1SZfyzDadE8rJrqQCLcBGAs/s320/ready%2Bset%2Bgo.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">picture from Ready Set Go Spirit</td></tr>
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<span style="color: red;"><b> </b></span><br />
<span style="color: red; font-size: large;"><b>5. CELEBRATE YOUR SUCCESS</b></span><br />
Since your goal was a SMART one, you have a deadline. Once you reach that deadline - celebrate!! It could be a high five, a hug, pumping your fist in the air, sending a text message to your cheerleader and getting a great one in return or doing a happy dance. You went a day without visiting the office candy dish. ALL RIGHT!! You went the entire week without hitting up the drive thru for a sweet tea. YES!! You and your family went for a walk after dinner three nights this week. YOU'RE AMAZING!!<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-nkIsfaDFr-0/XVA0qLN13fI/AAAAAAAABNI/4ljVAqcoddMwBRSeEuZ8g6uPE2HlfQ8ngCEwYBhgL/s1600/victory.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="281" data-original-width="400" height="224" src="https://1.bp.blogspot.com/-nkIsfaDFr-0/XVA0qLN13fI/AAAAAAAABNI/4ljVAqcoddMwBRSeEuZ8g6uPE2HlfQ8ngCEwYBhgL/s320/victory.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">VICTORY!!</td></tr>
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What do you do now? You do it again! Set that goal again. And then again. And then again. Pretty soon that goal of drinking water or exercising or eating a vegetable with every dinner has become a healthy habit. You're ready to focus on another area of your life. <br />
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What if you didn't reach that initial goal that you set? That's ok. Try again. If it still doesn't work, evaluate your goal. Is it too big? Is it too vague? Is it an area of your life that is just too hard to change right now? Set yourself up for success. <br />
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Change is hard - but you can do it. I know you can. Just give it a try.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-s_Bt9bPRIq0/XVA0qK2myAI/AAAAAAAABNE/guroiqUdYWUM26ad8nj78_uhLO7dT3yMQCEwYBhgL/s1600/what%2Bif%2Bi%2Bfly.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="700" data-original-width="700" height="320" src="https://1.bp.blogspot.com/-s_Bt9bPRIq0/XVA0qK2myAI/AAAAAAAABNE/guroiqUdYWUM26ad8nj78_uhLO7dT3yMQCEwYBhgL/s320/what%2Bif%2Bi%2Bfly.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I have this posted on my desk at work to remind myself to<br />keep pushing myself on this journey of change.</td></tr>
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Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-61328220308342738632019-07-21T07:24:00.000-07:002019-07-21T07:25:47.107-07:00Don't Wait for Your Wake Up CallIt's been five and a half months since my husband's heart attack. Since then I've joined multiple groups on social media for people who have survived heart attacks and for those working hard to make a healthy life style change. One common phrase that sticks out to me is "This was my wake up call."<br />
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I've also read multiple research articles that discuss the incredible value of living a healthy lifestyle. Reducing sugar intake. Increasing physical activity. Drinking water. Eating fresh fruits and vegetables. Research is finding that even if you have a genetic predisposition to things like heart disease and diabetes, making healthy life choices can lower your risk of developing these conditions. (Please note that there are situations when living the healthiest of lifestyles cannot prevent these diseases. I've read many many stories of people who are as healthy as can be and yet find themselves in the ER with a heart attack.)<br />
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If that is the case, why are so many of us waiting for the crisis moment to be our wake up call? Denial? Lack of knowledge? Laziness? Low self-worth?<br />
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I don't think people realize how much that crisis moment changes your life - physically, emotionally, mentally. These crisis moments can also impact your personal relationships, your job and your social life in very dramatic ways. You have anxiety. You can't sleep. You've lost control of changing your life style because now it is truly a life and death situation. You're on a ton of medications which blows your budget out of the water. You're down on yourself because you read somewhere or heard someone mention the impact that healthy life choices will have on your life, but you blew it off and now here you are in this mess.<br />
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So I encourage you . . . no I'm not encouraging . . . . I implore you to not wait for that wake up call. Don't wait for the crisis to happen to add healthy choices to your life. Do it TODAY! Be kind to yourself - change is hard. Start small - buy a bag of carrots and eat half carrots half chips with your lunch, go for a walk around the block, exchange two cans of pop today for glasses of water. Every great journey starts with that first step.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-nQW0vRhsn-8/XTRzRnI5VtI/AAAAAAAABLo/v7uUpmCPKF00sqZJ-DBMG9hDgjJC5gjaQCEwYBhgL/s1600/64323798_2449890605035245_495473916962144256_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="556" data-original-width="563" height="316" src="https://1.bp.blogspot.com/-nQW0vRhsn-8/XTRzRnI5VtI/AAAAAAAABLo/v7uUpmCPKF00sqZJ-DBMG9hDgjJC5gjaQCEwYBhgL/s320/64323798_2449890605035245_495473916962144256_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of my favorite illustrations that frequently pops up on Facebook.</td></tr>
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From my perspective, the benefits of living a healthy life don't even compare to not focusing on your health at all. I still eat donuts - I have one instead of four. That one donut tastes so good and I don't feel sick after. I still lay on the couch on a lazy Saturday afternoon - I also join friends for a relaxing evening of Yoga in the park. I'd say that my life is fuller as a result of focusing on my health.<br />
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Starting now may not prevent the crisis from happening, but you'll be more prepared. And if hopefully a crisis never comes - you will live life feeling fantastic and with enough energy to enjoy every single moment! Learn from those of us who are on the journey and wish we hadn't waited for that wake up call to make changes in our life.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-SaHtu8CdlRk/XTRx04D1bAI/AAAAAAAABLY/adnWj5CGYUo_T-gAfabUOEtlTjU13JQPACEwYBhgL/s1600/change%2Bor%2Bdead.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="336" data-original-width="350" height="306" src="https://1.bp.blogspot.com/-SaHtu8CdlRk/XTRx04D1bAI/AAAAAAAABLY/adnWj5CGYUo_T-gAfabUOEtlTjU13JQPACEwYBhgL/s320/change%2Bor%2Bdead.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This cartoon may be blunt, but it 's true.</td></tr>
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If you're not sure how to start, stick with me. I'm going to spend some time over the next several weeks talking about how to begin making healthy life choices, how to keep going when life gets tough and how to celebrate success.<br />
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<br />Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-11010617867162025692019-07-09T19:29:00.001-07:002019-07-09T19:29:07.633-07:00Hummus = How MuchLooking for a healthy and creative way to show your staff, co-worker or teachers that you appreciate them? Try a Hummus Party!<br />
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Today was one the last day for a consultant working with the Social Workers in our office. We wanted to thank and celebrate her work, but didn’t want to go with the traditional cookies or a cake. While brainstorming ideas, we talked about how much she loves hummus. That’s when it hit us that hummus sound a lot like “how much.”<br />
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There are many phrases that you can use</div>
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You’ll never know HUMMUS we’ll miss you!</div>
HUMMUS do we appreciate you? Let us (or LETTUCE) count the ways.<br />
We’ll never be able to say HUMMUS we appreciate you.<br />
Check out HUMMUS of an impact you’ve had!<br />
HUMMUS do I love you?<br />
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Just another way to make appreciation events or celebrations a little healthier! Enjoy the hummus!<br />
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Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0tag:blogger.com,1999:blog-6333100872785249434.post-64950979850835533482019-07-08T17:04:00.000-07:002019-07-08T17:04:07.523-07:003 Tips for Sticking with Whole 30 Through a 24-Hour CrisisA key part to success with Whole 30 is planning. However, life does not always go as planned. Like this past weekend for example. I honestly didn't know if I would make it through while successfully sticking with Whole 30, but I did! Here's the story of how . . .<br />
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This past weekend's schedule was jam packed. I was scheduled Friday, Saturday and Sunday at my side hustle (aka second job - side hustle sounds more fun). My parents were moving on Monday so our weekend was to be full of prep work, plus I had a special project to wrap up with my Dad. I had set aside time to plan the upcoming week's menu, grocery shop and meal prep (as of Friday, I was on R2D12) on Saturday evening. Both of my teenagers were working at their summer jobs. My husband, who suffered a massive heart attack on February 1st of this year, had plans to attend Cardiac Rehab on Saturday. All four of us were set to move through the weekend in a carefully choreographed performance.<br />
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When I clocked out from my side hustle on Saturday evening, I checked my phone and found a text from my husband. He had stopped at Urgent Care on his way home to have his ear checked out (he suffers from frequent ear infections). His ear looked fine, but due to his history and the fact that he was reporting some of the same symptoms he had prior to his heart attack, the doctor suggested that he go to the ER for some tests. They had called ahead for him and he was on his way. <br />
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By the time I arrived at the ER, my husband was hooked up to an IV and the initial round of tests had been done. We knew at that point that he was not actively having a heart attack and were waiting for the results of the various tests.<br />
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This is one of my favorite pictures of my husband and I from</div>
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our recent vacation.</div>
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Obviously, my main focus at this moment was my husband. However, as time went on, I began to a panic a little. I was filled with worry for my husband. I was tired and hungry. My schedule for the weekend was shot. I had plenty of time to meal plan while I sat there, but when would I get my shopping done? How would I find time to do the prep work? My emotions were bouncing all over the pace. I wanted a pizza and I wanted one bad. As soon as we found out what was going on, I was ordering a pizza. I was going to pick it up on my way home. I was going to eat it - A LOT of it!<br />
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But that didn't happen. I stayed focus and hung in there. I pushed through that intense desire to cave and maintained my Whole 30 eating habits the entire 24 hours that my husband was in the hospital.<br />
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Three things prevented that from happening and keep me on the Whole 30 straight and narrow:<br />
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1) <b><u>PREPARE FOR A FOOD EMERGENCY</u></b> - I had emergency provisions in my purse - a Larabar (a compliant one of course!) and an apple. As soon as my husband was allowed to eat something and was brought a tray, I broke out that Larabar. When I left the ER a couple of hours later to run home to get the belongings he would need for his night stay, I munched on that apple. <br />
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A schedule or a plan can change at any time. You never know when life is going to throw you a curve ball. It's normally always easy to find a fast food restaurant to pop in to, but that's not the type of food we're looking for now is it? I always carry some sort of compliant snack in my purse for such emergencies.<br />
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<tr><td class="tr-caption" style="text-align: center;">I sent this picture to my friends from the ER - I was ready for a food emergency!</td></tr>
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2)<b><u> A STRONG CIRCLE OF SUPPORT</u></b> - I know that I am an emotional eater so as soon as I settled into the ER I started texting my two friends who I am currently traveling with on this Whole 30 journey. They texted me throughout the evening and into the next day. Words of encouragement. Funny memes. When I texted that I thought this would be the moment that sent my Round spinning out of control, my phone went crazy with positive reinforcement to stay strong.<br />
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A positive circle of support is so important - whether you are facing a crisis or its just a regular Tuesday afternoon. Support can come in person, by phone, via text or from people you've never met face-to-face - your Whole 30 Facebook family! <br />
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<tr><td class="tr-caption" style="text-align: center;">Me (right) with one of the members of my Circle of Support!</td></tr>
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3)<b><u> POSITIVE SELF-TALK</u></b> - Early on I was thinking that I was not going to be able to hold on. Pizza is often my go-to emotional support and, trust me, I could taste it! However, as my friends kept picking me up off the ground, I began to change that conversation going on in my head. I was telling myself, "You can do it." As I drove thru the driver-thru to get my kids dinner and could smell those French fries, I ran through the list of positives in my head - improved sleep, decreased pain in my hands, faster time on my last run, looser pants. I became my own one-member cheerleading squad! <br />
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It is easy for self-talk to defeat you and it takes purposeful effort to change the conversation, but it is possible. Sometimes when I'm by myself or running a 5K, I talk out loud. That way I'm not only thinking it, but I'm hearing it. You can do it. You got this. You are rocking this round! <br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-6CcYZTubuRM/XSPWssnZj1I/AAAAAAAABJo/TAp-UoNGCV42uTDaWSltvfBCcShZnlNOwCLcBGAs/s1600/crisis%2Bpic%2B3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="370" data-original-width="652" height="181" src="https://1.bp.blogspot.com/-6CcYZTubuRM/XSPWssnZj1I/AAAAAAAABJo/TAp-UoNGCV42uTDaWSltvfBCcShZnlNOwCLcBGAs/s320/crisis%2Bpic%2B3.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">picture from www.caba.org.uk</td></tr>
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To be honest, I'm kind of proud of myself that I faced this crisis and stuck with my eating habits. It's the first time my emotional eating habits were tested to this extreme. And if I can do it, I know that YOU can do it! Just remember - be prepared with a snack, surround yourself with a strong circle of support, tell yourself that you can do it!<br />
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<b></b><u></u><b></b><u></u><b></b><u></u><b></b><u></u><br />Mom Went Runninghttp://www.blogger.com/profile/10656198850615340036noreply@blogger.com0