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JUL
2019
22

EASY DAILY SELF-CARE CHECKLIST

Self-care checklist notebook on a table.

Whether you are caring for yourself, someone else or both, loving yourself and practicing mindfulness is vital to your mental health.

Stress in the body can take a devastating toll leaving you exhausted and losing interest in activities or hobbies once enjoyed.

Self-care involves being deliberate about taking care of the mind, body, and soul.

Maintaining physical, emotional, and mental health helps to handle daily stress and prevent emotional exhaustion.

Weekly Wellness & Self-Care Routine

Decrease stress for an hour a day, by engaging with people, activities, and projects that make you feel valued.

Create boundaries and say no to those who try to interfere and inflict guilt for choosing to schedule time for solitude.

  • Journal for 5-10 minutes daily.
  • Schedule a staycation with all electronics turned off for 24 hours. For ideas and tips, read my blog, DIY Spa Day at Home.
  • Meditate for 5 minutes upon waking up. Wind down in the evening with yoga before going to bed. The video below is 50 minutes of ambient music to help you get in the mood.
  • Go to a nail salon and learn how to give yourself a manicure and pedicure.
  • Designate Sundays as audible book learning and discovery time for self-development.
  • Stress affects how we absorb magnesium through our bodies. Taking an Epsom salt bath soak improves mood. Add 1-2 cups of Epsom bath salts, your favorite essential oil (peppermint, ylang-ylang, lavender) to warm water. Soak for at least 15 minutes.
  • Go for an evening walk and listen to Pandora’s Chill station.
  • Schedule a date night with yourself. Find an easy recipe online to make and enjoy a Downton Abbey or Harry Potter weekend marathon.
  • Go on a short road trip. Spend the day at a state or national park you have never visited before.
JUL
2019
15

HOW TO PROMOTE INDEPENDENCE IN THE ELDERLY

Elderly man walking with his caregiver.

Most of us know someone who is currently taking care of a sick parent suffering from a chronic illness. As parents age, the state of health, ability to live independently, and safely is not an easy decision to make.

Reports of neglect and abuse in nursing homes and assisted living facilities through social media or hearing about it in the news is enough to cause added stress for families trying to do the right thing for a family member.

Another situation that can cause stress among the elderly and family members is viral illnesses for the elderly living in close quarters with ongoing health issues like diabetes, upper respiratory, asthma, and weakened immune systems.

Taking care of an elderly parent can put a strain on relationships.

Just writing a check and having a transactional relationship over a harmonious one, shouldn’t be the last resort.

We have to take care of the elderly. Social distancing isn’t healthy and causes suffering the wrong way.

When weighing the pros and cons of an elderly parent to remain at home as long as possible or go into assisted living, caregivers and seniors can benefit from the use of technology to simplify everyday tasks.

By delegating the small things, you too can have more time to spend with your loved ones who want to remain at home and avoid severe caregiver burnout.

Effects of Being a Caregiver

I saw my mom’s physical and mental health take a nosedive when her dad died followed by her mom 18 months later.

Even though she came from a family of 8, my grandparents towards the end of their lives choose her to make decisions on their behalf and settle their estate. 10 years later, I found myself becoming a tireless caregiver.

Over time, it became unsafe for my mom to be behind the wheel of an automobile. Anytime she wanted to go shopping, I would drop her off at the grocery store and wait for her to come out.

The time allowed me to catch up on email and schedule doctor’s appointments. On a couple of occasions, she emerged from the grocery store with a full shopping cart in tow of groceries and hunched over in pain.

On one shopping occasion, she told me her back was hurting so bad, she ended up sitting down on the floor.

As shoppers looked on, no one tried to help her, but someone did feel the need to say something off the wall to her that was totally inappropriate.

Luckily, individuals like my mom and other caregivers like myself can avoid hellish shopping situations through online shopping and delivery services.

In today’s digital environment, technology can empower independent living for disabled adults.

If you have the option to work from home, I recommend asking your boss or consider starting your own business. Check out my post on Is Working Remotely Right for You? to weigh the pros and cons of giving up the daily commute to live a healthy lifestyle.

Tips and Ideas to Reduce Caregiver Stress and Burnout

Public Transportation

No longer being able to drive is not the end of living independently. It took a couple of years to get my mom to try a public transportation service called Metro Mobility. The service is available to riders who are unable to use regular fixed-route buses due to a disability or health condition.

Depending on the route, peak and off peaks times, fare costs can range from $1-5 each way. She uses Metro Mobility to go grocery shopping, doctor’s appointments, and running small errands. One day I asked her if she needed a ride anywhere and she said, “no I have Metro Mobility”.

Online Grocery Delivery

After the incident of the customer saying something off the wall to her at the grocery store and experiencing chronic pain, I let my mom in on one of my secrets, online grocery delivery.

My flight arrived late in DC and there was no way I was going to venture out at night for groceries. I came across InstaCart. I tried the service and I have been a fan of online delivery ever since.

Most grocery stores today offer online grocery delivery and outsource packing and delivery to a third-party.

To avoid confusion, be sure to coach aging parents on what to do in the event of receiving a wrong order.

In the event of having to self isolate due to an illness, epidemic, pandemic, or natural disaster, instead of physically running errands, taking advantage of online delivery services can be very helpful.

House Repairs

Neglected houses go down in value. My mom found an organization that helps seniors stay in their homes by making it easier to get around in by adding handgrips for the shower. Now that she is in the system, all she has to do is call and ask for what she needs.

Let Someone Else do the Yard Work

When it comes to mowing the lawn or shoveling the driveway, she doesn’t have to worry about doing it as there are plenty of folks out there getting their side hustle on to help a neighbor out.

They make some extra cash for helping folks like my mom out and pay for their children’s activities or take care of their own parents.

The person that does her lawn just shows up. I am sure there are volunteers out there that would do it for free. You can find volunteers who can help with landscaping in the United States here and internationally here.

Vacuuming and Mopping

I am a QVC and HSN fan especially when I can’t sleep. It’s funny how you can find good deals late a night and with easy pay. I discovered the iRobot Roomba robotic vacuum and the iRobot Braava floor mopping robot on QVC.

Press the button, remote or schedule cleaning on using the app and let the robots clean. Now if someone could come out with a drone that can dust, that would be epic. A hack I learned was using a hairdryer to get rid of dust.

https://www.youtube.com/watch?v=gnmrF0665Sk

Cooking and Ordering Out

This one is controversial for me as I feel like I might have created a monster, but hey shouldn’t we all enjoy life to the fullest? In addition to the online grocery delivery, the places my mom enjoyed driving/walking to now deliver to her.

The portions are so large that she can get a couple of meals out of them, which saves on cooking and the gas bill.

There are plenty of meal services out there that a volunteer is willing to bring to over from time to time. Starting a garden or going to the farmers market can lower the grocery bill plus it is a great way to be engaged, creative, and enjoy the outdoors.

Let the Store Come to You

Most of her prescription medication is delivered to her. Certain types of medication can’t be delivered in the mail. She calls the pharmacy ahead of time so I can pick up the order on my way home.

Many stores allow you to order online and pick up your order from customer service instead of standing in line with everyone else or have someone bring out your order to your car using the drive-up option again saving time standing in line.

Avoid the Post Office

Skip the long lines and schedule a pick up of your packages for USPS (Priority Mail Express items, Priority Mail items, or return items), FedEx (return package), and UPS (return package).

I like to purchase a three-pack of pre-paid flat rate boxes from the USPS online store with the address pre-printed on the boxes to donate magazines, used bras, and toiletries to different charities throughout the year.

Box and envelope sizes come in small, large, padded, and legal and can weigh up to 70lbs. Just write the address down, call or go online to schedule a pickup.

I use Stamps.com to weigh, print postage on envelopes, shipping labels for large packages, and schedule pickups online. Their YouTube channel has 1-3 minute videos that will teach you how to use the online postage features of the web-based software.

Finances

At the time of my grandma’s passing, she lived in a 5-bedroom Victorian house from the 1900s. It took months to go through everything and somehow most of it still sits in a garage untouched collecting dust. Living beyond one’s means is a problem.

No one should have to spend their hard-earned money or drain bank accounts to support an unrealistic lifestyle. With the rising cost of property taxes, it might be too expensive for someone to stay in their home.

One option can be to downsize and sell some of the household items for cash. The next option is donating to Goodwill for someone else to actually use and appreciate.

The very last option may be to file for bankruptcy and makes a lifestyle change. As the saying goes, “you can’t take it with you.”

Consolidate Households

A co-worker purchases a lot and moved his parents and in-laws in to avoid nursing home expenses. The large space allows each family privacy and to remain in close proximity to one another in case medical care is needed.

Adjusting to a change in environment doesn’t mean your loved one has to lose his/her home, quality of life or giving up independence.

Given the digital environment we live in, technology can free up time, allow us more time to be a caregiver, and pursue personal passions while working to provide financial support to loved ones in need.

JUL
2019
08

THE INTRIGUING EFFECTS OF WORKING FROM HOME AND EXERCISE

Woman doing exercise from home

One of the benefits of working from home is having the time to do yoga, go for a morning run, or an evening walk.

Working out not only improves your physical fitness but working out increases your emotional and mental fitness and can make you more creative.

If you or someone you know experiences limited mobility, it doesn’t have to stop you from maintaining physical and mental wellness.

I will be honest with you, when I started working remotely, I struggled with having more personal freedom at home, but not when traveling. At home, it’s easy to get stuck behind the computer and work no stop.

Sounds familiar to an office job right? Check out my post on Is Working Remotely Right for You? on why giving up the daily commute for personal freedom can be good for your overall well being.

Standing for extended periods can have their drawbacks by causing or exacerbating low back pain. Surprisingly, chronic back pain causes can stem from being a recreational runner and having weak glutes.

Most of us are under the impression that running works the glutes. When your muscles are weak, the quads may decide to do paper, rock, scissors with the glutes.

A couple of years ago I was diagnosed with fibromyalgia and experienced extreme pain and fatigue. For months I was paying for a perk of a gym membership that I wasn’t using. Eventually, I had no choice but to cancel my yoga and Crossfit memberships.

When I saw a physical therapist for diagnostic testing for low back pain, I learned my hamstring and low back would engage, but my glutes didn’t. It would take time to reverse engineer muscle engagement.

Workout Ideas

At my previous job, we were provided standup desks. Eventually, I bought an elliptical trainer to use under my desk when I was sitting for a low impact workout. My creativity and productivity went through the roof. The workday would just fly by.

Since I worked from home once a week, I repurposed a drawing table and bought an inexpensive standing desk and treadmill I purchased on Amazon to put underneath my desk. In the winter, if it was too icy, I would move my running indoors.

I have a second treadmill downstairs with fold-down handlebars to store underneath my bed. I repurposed a bathtub caddy tray that sits nicely on top of the handlebars of my treadmill. With a book rest to keep my laptop from moving around while walking.

I discovered the 12 Minute Athlete app and feel in love with HIIT. A variety of exercises to choose from and time clocks of 12-minutes, 16-minutes, or challenge workouts come with the app for free. There is a paid version that offers more workouts.

Thanks to a YouTube notification, I learned I could create my own at home yoga practice. Some of my favorite yoga instructors have their own YouTube channels and go in great detail on poses and are easy to follow.

I already had a yoga mat and strap, but for the HIIT workouts decided to buy two kettlebells and a jump rope on Amazon.

Every hour, force yourself to move around and do some stretching or strengthening exercise. Another way to incorporate stretching is during a commercial break watching tv. Here is a list of channels that offer free yoga, HIIT, and barre workouts:

  • XHIT Daily
  • KinoYoga
  • Mobility|WOD
  • Rebecca-Louise
  • JessicaSmithTV
  • Monkii
  • Fitness Blender

Lower Back Pain Relief Exercises

Including stretching and strengthening exercises throughout the day will help you to stay fit and happy. Start your day with an energizing 10-minute morning yoga routine.

Throughout the day, do 15 glute squeezes followed by 15 squats. The couch stretch is a good exercise for the hips and reducing pain in the knees. If you sit all day, getting into this will be uncomfortable at first, but doing this exercise every day for two-minutes, your hips and knees will thank you. Watch Dr. Kelly Starrett demonstrate how to get into couch stretch.

Frog pose is another good hip opener to release the inner thighs and back muscles and can provide sciatica relief.

Don’t forget to stretch the piriformis as well.

For additional stretches and exercises to keep back pain at bay and your limbs more limber and injury free, check out my Yoga for Back Pain board on Pinterest.

Before going to bed, do a foot soak to soothe achy feet while enjoying a cup on AVEDA comforting tea.

JUL
2019
01

WHY SWITCH TO WORKING FROM HOME

Woman working on her laptop from home

I still find myself waking up in a panic thinking I am running late to an office meeting or a site visit.

After a couple of seconds, reality slaps me in the face and says, “Hello, you’re an entrepreneur now and can work home or anywhere around the world.”

Yes, it’s nice to sleep in as late as I want, but it’s easy to fall into a lazy trap and lounge about all day.

What am I talking about? I am talking about how awesome it is to work from home and why you should think about doing it as well?

How does working from home without having to pay for gas or childcare sound?

How to Transition to Working From Home

Before quitting my job in the cubical farm, I did flexible scheduling for a year. I worked from home on Fridays.

It was good at first until it wasn’t. At least I felt relaxed being in my pajamas, typing away.

Combining work and travel can be a win-win for everyone, for you, and you’re boss.

Unfortunately, it wasn’t a win-win for my last job as they didn’t fully embrace working remotely as the private sector does. That doesn’t mean it can’t be a win-win for you.

Company and department policies limited remote work which resulted in high performing employees leaving their positions for work from home jobs, more time with the family, and less stress from daily commutes.

Instead of working 40 hours a week, I was averaging 45-50 hours a week. When Thursday would come around, my thought was, “since I am working from home on Friday, I can just stay up late to work and then do a half-day.”

Half days were rare, but I found myself working more hours on Thursdays and Fridays. Next, I switched to working 10-hour shifts 4 days a week with Fridays off.

My Fridays were spent at doctor’s appointments, physical therapy and catching up on sleep. I still found myself working late on Thursdays.

Entrepreneurship Spirit

Have you thought about starting your own business?

I had thought about starting my own business for 10 years and went back and forth on what I wanted to do. On a trip to Antigua, I say next to a lady who was an entrepreneur.

She said the best advice her day gave her what that the best thing she could do was be her own boss. That resonated with me.

A couple of years later, I would attend Dave Ramsey’s EntreLeadership Summit. If you are interested in being your boss, I highly recommend attending this summit.

It’s a safe place to network with people like you and get the best tips and practices from veterans who are successfully killing it running their small businesses.

Plus you get a couple of free books to take home to further get geeked out on becoming an entrepreneur.

By the end of the week, I was ready to make the transition from working in an office to working from home.

After meeting with a mentor and presenting my business plan, she looked at it and then looked at me and said, “You don’t need my advice, you know what you want to do, now go do it.”

That business plan on paper had been lingering in my head for the last 10 years.

If you’re unsure what you want to do, draft a business plan.

Don’t Be Scared to Take the Plunge

When I left my job, I knew it was the right time and the right decision.

My departure wasn’t sudden. I decided two years ago that I was going to leave my job and told my boss verbally.

As it got closer to my departure, I asked myself again if I was sure this is what I wanted to do. The unknown can be scary, but then

I remembered that entrepreneurial conversation years back that still resonated with me.

The conversation with the entrepreneur on the plane ride to Antigua and interactions with business owners from the EntreLeadership Summit reappeared.

Heck, if they can do it, I can do it, right?

I gave my official six-month notice to allow enough time to hire my replacement and train the person in.

My last day was a good one. I left with a smile on my face excited, an extra hop in my step and optimistic about the future.

The next day, after sleeping in, I woke up feeling refreshed and motivated for the next chapter of my life.

I have no regrets about my well thought out decision. Leaving your job or switching to working from home can allow you to focus more time and effort on personal growth, hobbies, and family.

How to Transition to Working From Home

To aid in the transition from the cubical farm to working from home or work from anywhere as a digital nomad, have enough saved to cover your expenses until you get settled.

Money-saving ideas like traveling less (perhaps not to Europe, but explore your state or neighboring states) and cooking at home more. These examples can stretch your savings out longer.

It helps to be almost debt-free and working very hard to get rid of that ball and chain of being a “slave to the lender” as Dave Ramsey puts it.

There were times that I wanted to just leave my job and start my dream job unprepared. I advise not doing that unless you have a solid financial plan to meet your basic needs and pay your bills.

There is plenty of work from home jobs that you can find on the internet or visit my Remote Work Pinterest board on to find working from home and digital nomad ideas.

Before taking the work from home plunge, do a test run to see if working remotely is right for you.

I found that when I wasn’t in the office, I was more creative and better at managing my time and making a routine for self-care while traveling.

Digital nomads can work anywhere from an airport lounge, on a train, plane, in a coffee shop, at a beach while watching the sunset, and from a hotel room with the windows open, sun shining, and the electronic dance music on full blast during a pool party while watching from above.

Transitioning from working in a cubical farm to becoming a digital nomad working from anywhere around the world is not only good for your health, but allows flexibility for self-care, family, and can save money on gas, childcare, and trips to the doctor’s office due to stress-related illnesses.

Are you thinking about switching to working from home? Is Working Remotely Right for You?

Check out my post to weigh the pros and cons of working from home and get rewarded by giving up the daily commute for personal freedom.

JUN
2019
24

IS WORKING REMOTELY RIGHT FOR YOU?

Woman working on her laptop.

Are you thinking about making the transition from a physical office and make the switch to working remotely?

Working from home sounds romantic and carefree. A few of the requirements for being successful at working from home are managing your own time, the ability to work independently, and be self-motivated.

If you enjoy working with people instead of alone, hate isolation, changing to a flexible schedule may not be right for you.

If you are looking to spend more time with your family, pursue hobbies while getting your work done, making the switch could be just what the doctor ordered.

Impact of Globalization on Employment

I can tell you from a research standpoint more and more companies are allowing their employees to work from home.

With the growth of globalization and companies located around the globe, the advancement of information and communication technology and integration of electronic networks, virtual teams can easily collaborate across time zones with one another 24 hours a day, 7 days a week, and 365 days a year.

Some of the e-collaboration tools used in today’s work environment are email, chatrooms, virtual private networks to access shared files, and video conferencing.

Using applications like Skype, Google Docs, SharePoint, and One Drive allows employees to collaborate and edit team projects in real-time.

Flexibility, retention, and savings on paying for unused office space are good talking points to have with your boss about the option to work remotely.

Work From Home Benefits

Studies show, individuals who work from home are more productive and use less sick leave.

Be courageous and push yourself to have a conversation with your boss to discuss working from home options.

He/she will either be supportive of you and encourage you to pursue it or convince you it’s not possible.

The worst he/she will say is, “no” due to a lack of understanding of the financial or productivity benefits and gains. No worries.

Simply tell your boss that Nordic countries Finland, Sweden, Denmark, and Norway have been allowing flexible work arrangements for decades and why Finland leads the world in flexible work.

Trust me, it’s worth a shot to ask.

Personal Freedom

What motivated me to make the switch was after listening to a couple of audible books on a road trip from Minnesota to Colorado.

If you have ever driven through Nebraska, I am sure you have learned the hard way cell reception is bad.

AudiobooksNow - Digital Audiobooks for Less

You better have some music ready for the nine-hour drive or enjoy listening to yourself breathe air.

After listening to a couple of audiobooks, researching and building up my confidence, the advantages of ‘personal freedom’ made me see that changing to a flexible schedule was doable and say yes to working remotely from home.

Sometimes I work more hours now than at my previous job, but I have the freedom to take off for a couple of hours for medical appointments and leave early.

It’s ok because I am living the dream, love my job, and enjoy how much more time I have to pursue personal interests.

A Different Kind of Working Culture

Before jumping into the deep end from a physical office to a virtual environment, I recommend reading or listening to a couple of books to help with the transition.

You won’t regret it. Over time you may be shocked by lower stress levels, increased energy, more time on your hands to spend with family, indulge in a daily routine of self-care, and working out. Oh and that daily long commute to work?

How does walking to your new office in your house in about seven seconds or biking to the nearest coffee shop to work remotely sound?

You won’t miss it but will be thrilled at the money you will be saving from not paying for gas, childcare, and parking.

Recommended Reading

1. Entreleadership: 20 Years of Practical Business Wisdom from the Trenches by Dave Ramsey

2. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss

3. The Third Option: Why a Woman Doesn’t Have to Choose Between a Career and Family, but Can Actually Have Both and Succeed by Shannon Miles

4. Remote: Office Not Required by Jason Fried

5. Ignore Everybody: and 39 Other Keys to Creativity by Hugh MacLeod

Say goodbye to the cubical farm and hello to personal freedom by making the switch to working from home today!

JUN
2019
18

ALASKA: TO CRUISE OR NOT TO CRUISE

Large glacier in Alaska.

A couple of years ago I decided to embark on my first Alaska cruise. What took me so long to get to Alaska was decided based on cost and how much I could see for my money.

At first, I thought to do a road trip from Washington through Canada, and ending in Anchorage, Alaska made sense. It does if you have nothing to do for a month.

In the end, I decided on the cruise option. The itinerary was similar to my proposed road trip except I wasn’t in the driver’s seat and I could spend more time taking pictures and taking in the scenic views.

I would fly into Vancouver, British Columbia, stay for one night, and then off to sail the seas the next day. I stayed at the Holiday Inn and Suites Vancouver Downtown.

The Vancouver Self Paced Foodie Tour

For my 48-hour adventure in Vancouver, I knew they had a large Chinese population. The first stop was Chinatown. To get there, I took the SkyTrain and bought a Compass Card pass. For a one day fare, it costs $10.25.

An image of a chinese garden.
Chinese Garden

There is a mini-mall with food restaurants to eat at and doing some shopping called the Village International Mall. My next stop was the Dr. Sun Yat-Sen Classical Chinese Garden. On your way to the Chinese garden, you will pass the Jimi Hendrix Shrine.

The next day, I took a ferry to Granville Island and did the Small-Group Granville Island Market Tour. What a treat. One thing I have learned traveling to different Canadian provinces, the locals pride themselves on growing local produce and for good reason. The food is delish!

Exploring Alaska

I chose Norwegian Cruise Line to go on my Alaskan adventure because it was the cheapest. The seven-day cruise which found me cruising along Alaska’s coast to Ketchikan, Sitka, Juneau, Skagway, Glacier Bay, and ending in Seward.

In Ketchikan, you get to watch something extraordinary, the spanning of salmon. It was very interesting to watch.

An image of a large glacier
Glacier Bay

In Sitka, I learned about the Tlingit Indian tribe and took in the views kayaking in the Pacific Ocean. Juneau was all about food and craft beers.

It was hard to get back on a cruise ship after indulging in fresh seafood caught a couple of feet away from me.

We made a one hour stop in Glacier Bay to view the large glaciers and listen to a park ranger talk about the area and the state of the glaciers.

In a couple of days, we would debark in Seward, but I had no plan on what I was going to do next except to see the Alaska SeaLife Center. The Valdez oil spill devasted the area.

Part of the monetary settlement was used to establish an aquarium. Go on a behind the scenes tour and have close encounters with puffins, octopus, harbor seals, sea lions, and other marine life.

Learn how this rescue/rehabilitation center promotes public understanding of the marine ecosystem and stewardship. Once an animal is rehabilitated, it gets released back into the wild.

The Journey Home Begins with a Train Ride

After exploring Seward for a couple of days, I decided to take the train to Anchorage for one final scenic tour before flying home from Anchorage.

Depending on what time of year you visit Alaska and fly, don’t be afraid to ask the pilot to take a different route to get a view of the northern lights.

A couple of India requested this. They chose Alaska to celebrate their wedding anniversary.

They had never witnessed the sky spectacular before. There were no guarantees from the pilot. After a couple of minutes, the couple was suddenly glued to their seats. The beautiful greens and blue were dancing happily in the sky.

My flight from Alaska stopped over in Seattle, Washington before continuing on to Minnesota.

If you are looking to extend your stay, check out my blog post, Solo Road Trip to Vancouver Island, British Columbia and see another side of British Columbia, Canada. What a great way to end a two-week journey.

It’s a good idea to have travel insurance in case something goes wrong.
You can purchase travel insurance from World Nomads. World Nomads provides travel insurance to travelers from over 140 countries and is backed by reputable insurers and 24-hour assistance providers.

You can click here to get a quote. Read the policy details to ensure that it’s right for you.

JUN
2019
17

WHAT ARE THE EFFECTS OF IRON DEFICIENCY ANEMIA?

Man covering his face.

For most of my adult life, I have struggled with regulating my iron levels. I don’t eat a lot of meat and until recently wasn’t aware of alternative iron sources other than OTC medication.

Every year during my annual exam, I get my hemoglobin levels checked. I took iron supplements with no improvements.

A couple of years ago, my iron levels became so low that I became anemic without knowing. The extreme fatigue is when I decided to see my doctor.

Labs confirmed my ferritin levels were lower than normal. My doctor diagnosed me with iron deficiency anemia.

My doctor recommended a couple of prescriptions that at first, I was open to trying as the OTC supplements were ineffective. That is until she started telling me what the side effects were.

Going back and forth between diarrhea and constipation in order to get my iron levels up did not sound exciting to me.

Another option would be to increase my intake of meat. Not interested. When I eat meat, I want to enjoy it and not treat eating it like a chore. There had to be a third option.

How I Knew Something Was Wrong

A diet lacking iron-rich foods or experiencing issues with absorbing iron contributes to iron deficiency anemia. Tell-tale signs of iron deficiency are brittle hair and nails, shortness of breath, and cold hands and feet.

Anemia is not limited to women. Athletes, the elderly and vegetarians are at risk of developing a mineral deficiency.

One of the first signs I noticed something was I was displaying some of the iron deficiency anemia symptoms was when my hair started falling out and began shedding like my cat.

The difference between my cat and me is that I have thick curly hair and she has a short and thin coat of hair.

At one point I was contemplating using products that thicken hair or start fluffing it. Did I mention I have very thick curly hair that many folks pay a lot of money to recreate for themselves?

An image of a woman holding her hair

A second sign was feeling fatigued, light-headed, and very sore during and after strenuous activity. At my previous job, I was the first person to arrive in the morning and would have to walk down to the basement to get to the women’s locker room.

There were a couple of times that I would turn a corner and almost pass out. I am happy that didn’t occur as I would not have been found for a couple of hours.

The third sign was experiencing vertigo and not being able to stand long periods. I was always leaning on something to hold me up.

The Search for a Natural Iron Supplement

After my diagnosis, I increased my meat intake. My iron levels increased slightly, but not enough to be given the all-clear by my doctor. The standard ferritin range is 9 – 204 ng/mL. At the time of my results, I was at 23 ng/mL. With four months, it increased to 66 ng/mL.

How did I experience such a large increase? A natural supplement I found online called Floradix. The supplement consists of an iron and vitamin formula in a base of herbs great for vegetarians.

The iron supplement comes in a liquid and tablet form. I tried the liquid supplement for awhile but faced challenges with transporting it in my carry-on to cover 1-2 weeks of travel without constant access to a refrigerator.

The tablet is great and comes in an 80-count pack. I grab what I need and put in my purse when traveling. When I am at home, I set one tablet out on my nightstand.

One of the reasons OTC iron supplements didn’t work is having to take one pill two times a day and would forget to take the second pill. Also, it’s difficult to absorb iron.

One recommendation I read about was to take an iron supplement with orange juice. Since I am a night owl, I wait until midnight to take my iron supplement.

I stop eating after 8 p.m. If I have been very active during the day, I will have a light snack at 9 p.m. This helps with not binge eating at night and then experiencing some rather weird dreams from it. One of the drawbacks is if I sleep in late, I wake up starving.

An image of orange juice

I always start my morning off with an elm bark latte. One of the ingredients the recipe calls for is one tablespoon of molasses another great source of iron.

You can purchase blackstrap molasses at your local grocery store cheaper than buying it online. Check out my post, Natural Medicine for Irritable Bowel Syndrome (IBS) for the recipe.

If I forget to take my iron supplement, I take it right away in the morning on an empty stomach and then wait 30 minutes to an hour before eating breakfast.

I haven’t experienced any stomach issues by taking Floradix on an empty stomach. Not all iron supplements are the same and everyone responds differently. It’s important to go with what works for you.

Iron Deficiency Management

Foods rich in iron are now part of my daily meals: lentils, spinach, molasses, and almonds. If you are a fan of smoothies, add a handful of almonds to get both protein and iron.

Every once in a while, I treat myself to a filet mignon at a nice steak house due to its small size.

I have been maintaining this daily iron supplement routine for over a year now. My hair is slowly growing back thicker which is a good sign as I hate wearing hats in the winter.

JUN
2019
10

DISCOVER HOW TO USE EPSOM SALT FOR FOOT PAIN

Epsom salts and towels on a beach table.

Do you suffer from foot pain, heel pain, plantar fasciitis, or muscle cramps? It is possible you may be showing signs of a magnesium deficiency.

Other signs and symptoms include depression, anxiety, irritability, and fatigue.

While these symptoms can overlap with other medical conditions, population studies conducted in the U.S. shows that less than 30% of adults consume the recommended amount of magnesium.

Why is that you may ask?

Stress, drinking caffeinated beverages, taking certain medications, mass farming and producing processes can reduce magnesium levels in the body.

Epsom salt foot soaks for magnesium absorption can help correct magnesium deficiency along and provided much-needed stress relief.

WHAT DOES EPSOM SALT FOOT SOAKS DO?

    Benefits of Epsom Salt for Feet

    Does soaking feet in Epsom salt help plantar fasciitis? Absolutely!

    Doing an Epsom salt foot bath every day for 20 minutes helps to reduce inflammation in my feet, chronic pain, and that pins and needles feeling like my feet are on fire.

    I also like to do a full-body bath soak as well, but rotate between the two every other day depending on my level of activity.

    If it’s my run day, I will go for the foot soak afterward for 20-40 minutes in warm water.

    I use a space-saving collapsible tub I found on Amazon for under $14 that folds up nicely to hang on wall or store in my carry-on when I am traveling.

    The brand I like to use is Epsoak Epsom Salt 19lbs bulk bag on Amazon.

    I find buying in bulk is cheaper than buying the 5lbs bags. I like to add my own essential oils.

    I have found other brands that have fragrance mixed in, the smell is too strong.

    DIY Magnesium Oil

    If you’re short on time, an alternative is making DIY magnesium oil to do a spot treatment for a sore knee, tight calf, or toe cramping after a running, hiking, or working out.

    Take one cup of water, bring to a boil, add one cup of Epsom salt and allow it to dissolve.

    Once cool, pour the mixture in a glass spray bottle and store the rest in a mason jar.

    Spray each inflamed area and leave on for 20 minutes.

    Put a towel underneath. As the magnesium oil dries, the salt mixture can leave a film on clothes.

    Doing one or both of these holistic treatments a couple of times a week, you will notice you have more energy, recover faster from workouts, experience deep sleep with less waking up at night with restless legs.

    I noticed when I skipped my Epsom salt soak or magnesium oil treatments, symptoms of pain came back.

    That is when I found a dietary supplement called trace minerals to further correct my magnesium deficiency.

    Adding drops of liquid magnesium with trace minerals to your water to rehydrate your body, improve body function during physical activity, and stop leg cramping with the replenishment of electrolytes magnesium, potassium, sodium, sulfate, and chloride.

    Our Feet Tell Stories

    Our feet tell stories of where we have been and the current state of our health.

    Creating a daily self-care checklist for yourself will ensure you don’t miss another date night with yourself.

    Make it a daily routine to reap the benefits of transforming your swollen or sore feet to happy feet.

    Like a house, feet are the foundation that balances our body and helps us to stand upright.

    If there are cracks in the foundation, the house begins to shift it’s weight, with time, tilt to one side, and eventually fall to the ground.

    Foot problems can transform into overpronation, favoring the outside of the feet, uneven distribution of weight, and the instability of the ankles.

    Followed by knee pain from a tilted pelvis. Going up the back into the neck.

    As always before trying a holistic treatment, please speak with your doctor to discuss contraindications or side effects from prescription and OTC drug interactions. 

    In addition to soaking your tired feet, why not make it a spa day. Check out my post, DIY Spa Day at Home

    JUN
    2019
    03

    15 BEST PLACES TO EAT IN THE TWIN CITIES

    Food appetizers on the table

    What do you think of when you hear about Minnesota? Most people think about the snow, the frigid cold, ice fishing, the music artist Prince (may he rest in peace), and our 10,000 lakes.

    With four seasons and skyways connected to hotels, shops, and restaurants, the Twin Cities has something for everyone.

    I bet you didn’t know there are a lot of food nerds around cooking up some of the best food places in Minneapolis starting with Eat Street.

    Whether you have visited Minnesota before or for the first time, I hope that one or more of these 15 best food places in Minneapolis encourage you to come back to eat with us and visit more often.

    15 BEST PLACES TO EAT IN THE TWIN CITIES

      Twin Cities in Minnesota

      Minneapolis and St. Paul are commonly known as the Twin Cities in Minnesota. These sister cities contain a melting pot of culture, food, and music waiting for you to experience.

      Whether at a farmer’s market, the State Fair, or a food truck festival, there is always something cooking.

      The places I am going to share with you may not look like much on the outside and perhaps scary.

      I guarantee these hole in the wall places are warm, welcoming, and will make you feel like you are family.

      If you’re just passing through, short on time, unable to sit down for a meal, or need to give your brain a creative boost with some yummy grub while working on a project from home, a lot of these restaurants are listed on food delivery apps or allow for pickup.

      1. Emily’s Lebanese Deli

      Address: 641 University Ave NE, Minneapolis, MN 55413. This family-owned restaurant has been in business for 38 years. The Middle Eastern restaurant has been featured on Food Network’s Diners, Drive-Ins, and Dives show.

      If you haven’t tried Lebanese cuisine before, be prepared to leave the restaurant well fed.

      I recommend trying the appetizer plate that has a little bit of everything: hummus, baba ghannuj, olives & feta cheese & peppers.

      For the main entree, I try the chicken kabob that comes with chicken and rice along with tabouli, bread and salad dressing for dipping. For dessert, keep it simple with a piece of baklava and Turkish coffee.

      Website: https://emilyslebanesedeli.com/

      2. Spoon and Stable

      The restaurant serves seasonal Midwestern food with a French twist yet the food is simple and delicious.

      Arrive early to get a good seat at the bar to watch the chefs prepare your food. End the evening with a couple of glasses of tawny port adding up to 100-years.

      Website: https://www.spoonandstable.com/.

      3. Victor’s 1959 Cafe

      Experience a little piece of Cuba and revolutionary cooking. The restaurant has been featured on Food Networks “Best Of” Breakfast Spots and Diner’s Drive-ins and Dives shows. Items on the menu are made from traditional Cuban recipes.

      The restaurant isn’t that big so be sure to arrive early or you will find yourself standing outside waiting for a table. Trust me, the wait is worth it.

      My favorite item on the breakfast menu is the Cuban hash with a side of rice and of course a cortadito (espresso with steamed milk).

      Website: http://victors1959cafe.com/.

      4. Holy Land Deli and Restaurant

      An image of pickled cucumbers and cheese.

      What can I say about this restaurant except that it is the best-hidden gem in town?

      Somehow Food Network’s Diners, Drive-Ins, and Dives found this Middle Eastern restaurant and gave a wonderful mention on its show.

      What is nice is the grocery store/deli is physically connected to the restaurant.

      You can buy from and enjoy at home like pickled cucumbers from Iraq, Turkish delights, and coffee.

      Website: http://holylandbrand.com/.

      5. Babani’s Kurdish Restaurant

      Make it a weekend affair to go on a Middle Eastern culinary journey from Minneapolis to St. Paul starting with Emily’s Lebanese Deli, followed by Holy Land, and ending with Babani’s.

      Other than it’s wonderful and very affordable cuisine, Babani’s is the first Kurdish restaurant to open in the United States. Upon entering the restaurant, you instantly feel like you are part of the family.

      Website: http://www.babanis.com/.

      6. Glam Doll Donuts

      An image of donuts and a cup of coffee

      This isn’t your typical donut shop. Don’t let the quirky atmosphere of the donut shop upon walking in keep you away from enjoying a tasty work of art made from scratch.

      Converse with the sassy Glam Dolls Teresa and Arwyn.

      Learn about the history of Eat Street while enjoying a maple buttercream and caramelized bacon or mac and cheese donut.

      Website: https://glamdolldonuts.com/.

      7. Wuollet Bakery

      If you haven’t noticed already, I am a donut and pastry girl and only the best will do. This family-owned bakery has been in open since 1944.

      Unique European loaves of bread, irresistible tortes, fresh pastries, and coffee cakes will have you coming back again and again.

      Website: http://www.wuollet.com/.

      Image of breakfast food of hash browns and eggs.

      8. Hen House Eatery

      Farm to table goodness, fresh ingredients with a fun atmosphere, Hen House Eatery is the best place to go to for an all-day breakfast menu.

      My favorite is the ranchero tostadas and loon juice.

      Website: https://www.henhouseeatery.com/.

      9. Hmong Marketplace

      Open year-round, experience Southeast Asian cuisine by touring the 125 stores, 11 restaurants, and outdoor farmer’s market.

      My favorite dish is pork belly with a side of rice and an iced coffee bubble drink.

      Website: https://hmongtownmarketplace.com/.

      10. Los Andes Restaurant

      Address: 317 W Lake St, Minneapolis, MN 55408. Serving dishes from Ecuador, Peru, and Colombia. If you have ever traveled to those places, this restaurant will bring back memories of South American cuisine and a lively family-like atmosphere full of laughter.

      An image of beans and rice dishes.

      11. Minnesota State Fair

      Annual “Minnesota Get Together” is where you can eat anything on a stick to your heart’s content, listen to good music, talk to farmers, learn about where your food comes from, and watch bees make liquid gold in front of your eyes.

      The foodie event is so good that I schedule my travel around the 12 days of fun from Aug. 22 – Labor Day. I have been attending since I was a kid.

      Website: https://www.mnstatefair.org/.

      An image of shrimp and grits

      12. Saint Dinette

      Explore French-inspired flavors from Montreal to New Orleans and the Gulf of Mexico by enjoying a bowl of shrimp and grits or foie gras.

      Then go for a leisure walk to Lower Landing Park along the Mississippi River.

      Website: https://www.saintdinette.com/.

      13. Black Waffle and Coffee Bar

      I don’t just come for the vanilla matcha latter, but also for the naughty waffles. Yes, the name is real and is on the menu. It’s a great place to hang out to catch up on email without it being too noisy.

      Website: https://blackcoffeeandwaffle.com/.

      An image of an egg on top of hash browns.

      14. Seward Co-op Creamery Cafe

      Locally grown and raised ingredients from small-scale farmers are what makes keeps me coming back and warm hospitality from the staff.

      Menu prices reflect the living wage paid to employees as the restaurant doesn’t accept tips.

      Website: https://coopcreamery.coop/.

      15. A.T. The Black and White Restaurant

      I can’t begin to describe this place properly. The food is so fantastic that I can’t recommend just one entree. You simply have to come to experience the delicious food for yourself and the homemade desserts like the dark chocolate mousse.

      The restaurant is located outside of the Twin Cities, 2 hours north in a city called Little Falls home to a population of 8700 people.

      Website: http://attheblacknwhite.com/.

      Walking Food Tour

      I could go on and on with the number of places to eat in the Twin Cities, but if you really want to explore Minneapolis off the beaten path, I recommend squeezing in a walking food tour.

      The Historic Northeast Minneapolis Food Tour takes you on a three-hour guided journey through the Minneapolis riverfront.

      While learning about the historic importance of some of the Minneapolis neighborhoods, you get to experience small bites of Polish, Greek, Italian food from six restaurants. I did this tour a couple of years ago with a couple of friends.

      Three hours flew by quick. I was blown away over the number of mom and pop restaurants in the area, longevity, and the mix of cultures within a few blocks of each other.

      Even locals like me can learn something new about northeast Minneapolis food while walking through history and gain more appreciation for the various food cultures.

      MAY
      2019
      31

      10 EASY WAYS TO REDUCE FOOD WASTE

      A collection of vegetable produce food waste.

      Did you know by throwing away food, you are throwing money away and hurting your wallet? Over 40% of food is wasted in the United States annually.

      Reducing food waste saves money by loving your leftovers instead of hating them into the landfill.

      Depending on where the fruits and vegetables are traveling from to your nearest grocery store, chances are they have been sitting in a warehouse for a couple of weeks.

      By the time the product reaches the grocery store, the product is already going bad leaving a week or less to consume.

      Save Money Buying in Bulk

      I find that buying in bulk at farmer’s markets is cheaper and tastes better. It’s a good motivator to learn to can, talk recipes with the sellers, and support the community buying local.

      Who knew leaves from vegetables like beets and turnips could be used in salads?

      After peeling vegetables and fruits, I use to throw the skins away for being ugly and not knowing that I could repurpose them for something else. Most of the flavor comes from the skins of fruits and vegetables.

      The skins can be used to create vegetable stocks, baked goods or added to smoothies for additional vitamins and minerals.

      After juicing fruits and vegetables, don’t throw away the pulp. The skins can be used to create vegetable stocks, used in baked goods or added to smoothies for additional vitamins and minerals.

      If you have a vegetable garden, use the fruit and vegetable scraps to make compost.

      Fresh Frozen Fruit

      Enjoy all-year-round without worrying about the fruit going bad. Instead of paying $6 for a small tray of blueberries, buy a 3-pound bag of Wyman’s (or store brand) frozen wild blueberries.

      I buy 3-pound bags of strawberries and raspberries to make sorbet or flavored water. 

      Beat the summer heat by making a blueberry and banana smoothie from frozen bananas.

      Things to Freeze

      Squeeze the juice of lemons into an ice tray and freeze. Use the lemon cubes to flavor water. Chop up the remaining lemon peels and freeze.

      Add peels to smoothies for vitamin C. Use an exfoliator for the face or don’t freeze the lemon peels and make your own lemon pepper.

      Buy kale and zucchini in bulk at the farmer’s market. Cut and fill up separate zip lock bags. Add a small amount to smoothies for additional vitamins and minerals.

      By corn in bulk and blanch in boiling water for 2-3 minutes. Cut the kernels and freeze in a zip-lock bag to enjoy all year round.

      Ginger and turmeric and are good for reducing inflammation in the body. Freeze and grate these superfoods into your breakfast, lunch, and dinner dishes.

      Buy a bag of jalapenos and chop into small pieces. Add a little water and blend for 5-10 seconds to get a chunky consistency. Scoop 1-2 tablespoons onto individual saran wrap squares. Fill up a quart-sized freezer bag to add flavoring to future dinner meals.

      Leftover Bacon Fat Uses

      Avoid plugging kitchen drains with grease by using pork fat to add flavor to meat and vegetable dishes. After frying the bacon, save the leftover pork fat in a mason jar and store it in the refrigerator.

      Make Homemade Pizza Dough

      Making pizza dough at home is very easy. Here is a Semolina Pizza Dough recipe by Emeril Lagasse I have been using for the last couple of years. After going through the steps, form 3-4 dough balls, wrap in plastic wrap and freeze for future pizza nights.

      Grow Microgreens Indoors

      Here is a bonus idea. How many times have you had a craving for salad, bought some salad greens like kale, romaine or butter lettuce for it to go bad a couple of days later and get thrown out?

      I have an alternative salad green for you that you can grow at home within 7-10 days just by adding water once.

      Microgreens have higher vitamin, mineral and antioxidant levels than the same quantity of mature greens. A container of broccoli, kale, fenugreek, or sunflower microgreens in the store can set you back $5-6 with enough to make a couple of salads.

      Depending on how long it’s been sitting on the grocery shelves, microgreens can go bad in 3 days. Meal ideas are endless. Put them on a sandwich with tuna or chicken salad, add to smoothies, or just make a fruit or vegetable salad with just the microgreens as I often do.

      An image of microgreens

      Growing them in my kitchen saves me a trip to the grocery store in the winter.

      I pay a $17-month subscription through Hamama which gets me 3 seed quilts and a plastic tray.

      I discovered this company scrolling through my Instagram feed.

      Being the type of person that doesn’t pay attention to paid ads on social media, by coincidence I was looking to learn how to grow herbs and greens at my home with little maintenance. For some reason, everything I try to grow dies including cactus.

      Yeah I know it’s sad. Hamama guaranteed me that everything would be okay. Water once set somewhere with low light, and in 7-10 days, I have something good to eat.

      I wasn’t ready to bite, had to do some number crunching and research online on the cost to grow my own microgreens.

      Doing the math, after spending $5 twice a week for a month from my co-op, that comes out to $40 a month versus $17 through Hamama.

      Directions are easy to follow and I received an email when it was time to take the cover the protective cover off to let the seedlings break free and when it was time to harvest. Simple and easy.

      Every month I have the option to choose which 3 seeds I want and can pause monthly shipments.

      Once the greens are harvested, I prep another tray, store the harvested microgreens in a reusable sandwich bag in the refrigerator I found on Amazon.

      The microgreens are good for a week maybe longer but I end up gobbling them up within a week because of the many meal options. An added bonus, my skin has a bit of a glow!

      Check out this microgreens growing kit video and judge for yourself.

      If you are interested in growing your own greens, click here. Get 10% off by entering the code: SUPERGREENS at checkout. Happy growing!

      If you are looking for other ways to help save the world, check out my post, 6 Small Acts That Can Change the World.

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