Changing Tides Health and Wellness Coaching

Reinventing the wheel can be hard. Starting over is a challenge.

Both reinvention and starting fresh though can create something new and magical. It can help us grow and become better people in life.

I’ve take some time and thought long and hard about how to grow and reinvent my wheel.

As a Nurse Coach it’s important that we grow and mature just like we encourage our clients to.

With that said…I am happy to announce my new website!

Www.ChangingTidesHealth.com

Thank you to my amazing and supportive husband Mathew for you assistance and support!

If you are ready to change your tide and reinvent your wheel reach out!! My door is always open!

Wake up every morning and chose to be true to who you are!

www.surfertoday.com

How to save:

- Fill a jar with loose change. Deposit money to savings when full

- Skip the Starbucks and brew your coffee at home instead

- Meal prep at home rather than eating out

- Set up direct contributions from your paycheck to a savings or 401K account

- Keep and maintain a budget

- Log expenses 

How to manage your time:

- Don’t procrastinate

- Set manageable goals

- Don’t try to tackle too much at once

- Take breaks between jobs

- Stay organized

- Ask for help when needed

How to get more exercise:

- Park father away from your destination

- Take the stairs

- Get up and move throughout the day

- Pick up a casual sport: dancing, hiking, swimming, or biking

- Join an adult sport team

How to drink more water:

Your body is made up of 70% water. Therefore drinking enough water is crucial. Unfortunately many of us don’t consume enough water during the day.

The current recommendation is to drink 1/2 your body weight in ounces of water. If you weigh 200 #, you need to drink 100 ounces of water each day.

But, it can be a hard and daunting task to complete.

- Keep a large water bottle by your bedside

- Drink a full water bottle when you wake up

- Drink another water bottle with each meal

- Keep a water bottle nearby throughout the day and sip as you work

- Keep track of how much water you drink as well and celebrate reaching your goal!

How to eat healthy:

- Create a menu

- Prepare foods at home rather than eating out

- Chose menu items rich in nutrition

- Swap out water for soda

- Use smaller plates

- Limit alcohol

- Snack on fresh fruits and veggies instead of chips or other snack foods

- Check your protein intake and watch the carbs

How to eat on a budget:

The cost of living is continually rising. It might be tempting to head to McDonalds and grab a bite from their dollar menu.

However, you can still eat on a budget at home.

- Substitute beans for fresh meat

- Buy in bulk and freeze

- Make a large meal and eat leftovers. Remember, you can also separate portions and keep some frozen until you’re ready to use in order to maintain freshness

- Substitute water for more expensive drinks such as soda or alcohol

- Buy off brands instead

- Keep a budget

- Shop at local farmer’s markets

How to sleep well:

Struggle with insomnia? You’re not alone!

The good news is that there are some simple fixes you can practice to improve your sleep. This is known as practicing good sleep hygiene.

- Don’t drink alcohol before you sleep; although it may help you relax and fall asleep quicker, you won’t achieve REM sleep which is necessary for waking up feeling refreshed

- Avoid caffeine before bedtime as it’s a stimulant

- Don’t use electronic devices for 2-3 hours before bedtime as the blue light emission can disrupt sleep

- Keep your bedroom cool, dark, and quiet

- Spend time relaxing prior to bedtime

- Keep the same wake/ sleep schedule daily

- Avoid napping during the day

- Don’t eat close to bedtime

How to control your anger:

Imagine being on your way to work and being abruptly cut off on the freeway. What is your response?

Anger is not healthy and can control your life if you let it.

What events or situations cause you to typically become angry?

Once you’ve identified your triggers, you can manage your reaction better.

- Walk away from the situation

- Breathe; count to 10

- Exercise

- Talk to someone about what’s bothering you

- Separate your feelings from actual events

How to cope with stress:

We all live with a measure of stress, some more than others. But, how each of us manages our stress is different. The worst thing we do when stressed is take it out on others. However, it doesn’t have to be that way!

First, identify the source of your stress. If you say, “my job”, look deeper. Is it the amount of work or how long you have to complete each assigned project? Second, recognize what needs to be done to lessen your load: can you utilize your time better or can you delegate certain tasks to someone else? Maybe a change of scenery or of activity will help clear your head and provide a new, fresh outlook on the matter.

Don’t forget to exercise when you’re stressed. Exercising releases endorphins which will increase happiness.

How to relax:

Ok, who here is an expert at relaxing? Definitely not me! I’d much rather be up and about, busy and working.

However, relaxation is crucial for your mental and physical well-being.

The phrase “stop and smell the roses” would be beneficial in this case.

- Schedule downtime

- Read a book

- Practice Mindfulness

- Take a nap

- Go for a leisurely walk

- Curl up with your favorite beverage in front of the fireplace and let your mind wander

How to play:

Children aren’t the only ones who can benefit from playtime. Adults can, too.

While playing comes naturally for children, some adults need to work on playing. Here are some ideas to get the ball rolling:

- Be creative. Paint, draw, color, daydream, or use your imagination

- Participate in new activities

- Be bold: try new activities or foods

- Be grateful for your day; keep a positive attitude

- Smile, laugh, dance, sing

- Observe children playing and interact with them accordingly

How to have fun:

- Try something new; you might surprise yourself!

- Play a silly game

- Laugh

- Watch a funny movie or TV show

August has arrived! For some, school starts this week; for others they have a few weeks of summer vacation remaining. This month we’re going to do a “how-to” series. We’ll look at various aspects of well-being and how we can utilize them more effectively.

How to breathe:

Yes, breathing is an automatic function of the body, but, did you know that you can regulate your breathing in order to achieve different results?

Anxious? Overwhelmed? In excruciating pain? Practicing Mindfulness? Try regulating your breathing!

Inhale through your nose for 3-5 seconds. Hold that breath at the top momentarily. Exhale through your mouth slowly for double the count as your inhale, so over 6-10 seconds. Repeat! It’s amazing what regulating your breathing can do!!

Summer safety tip: pet safety. Summer safety isn’t just for us humans! Pets are important members of our family and their safety is just as important.

Remember if it’s too hot for you, they will have trouble as well. Provide them with lots of shade, plenty of cool water, and walk when it’s cooler out.

Keep in mind that dogs cool off through panting and their paws.

Summer safety tip: know the foods that will keep you cool!

These foods not only keep you cool and hydrated but are also refreshing and nutritious.

Summer safety tip: know the difference between heat exhaustion (left) and heat stroke (right).

Limiting expose to the sun and staying hydrated are your two greatest weapons against heat exhaustion or stroke.

If you or a friend is experiencing heat exhaustion: move indoors to an AC controlled area, hydrate, cool your body down via a cold shower or cool compress, remove tight or excess clothing.

However, for signs of heat stroke, call 911 and/or seek medical attention immediately.

Summer safety tip: wear appropriate attire when biking. Biking during summer months can be a fun activity to do together. However, there are still important safety tips to remember:

- Wear a helmet that has been fitted to your head properly
- Wear reflective clothing
- Do not wear ear buds; pay attention to your surroundings
- Make sure your tires are inflated properly, your brakes work, and that your front/rear reflective area is not cracked or broken
- Follow the rules of the road

Summer safety tip: ocean safety and rip currents.

Rip currents occur when two currents flow in opposite directions. They are generally found up to 200 feet off shore.

You can typically spot a rip current when you see a flat break in the oncoming waves.

Rip currents are dangerous and can pull you out towards the ocean.

If you find yourself in one, first, stay calm. Second, swim parallel to the beach until you’re out of the rip current. Third, swim diagonally to the shore.

Summer safety tip: beach safety. Beach safety is paramount as the ocean brings new safety concerns.

You need to watch out for ocean life such as sharks

You need to watch out for sharp objects in the water, including coral if in a tropical location, or trash.

Waves can pull you under or knock down even strong swimmers

Never swim alone

Always follow safety signs

Watch for alerts about the condition of the water including rip currents (our next lesson)

Summer safety tip: pool safety. Being diligent with safety is important but especially if your young child will be around water this summer as drowning is the leading cause of death for young children.

- Make sure you watch your children at all times
- Never leave one adult to watch multiple children
- Keep a fence around the pool so children cannot gain entry
- Alarms, pool covers, and the use of life preservers will help prevent drowning
- Teach children to swim from an early age
- Insist on frequent rest breaks for both children and the supervising adults
- Learn CPR

Summer safety tip: turn those kiddie pools upside down when not in use. Rain water can build up and children can fall into it and still drown.

Although kiddie pools are a great and fun way for young children to cool off during the summer, it’s still important to remember that they don’t have covers on them or fences around them. Young children are active and in the blink of an eye can fall in. Better safe than sorry and avoid accidents ahead of time.

Summer safety tip: wear a broad spectrum sunscreen when you’re outside and don’t forget to reapply at least every 1-2 hours depending on the activity.

Sunburn is most prevalent during the summer and can be mild (red) to 2nd or 3rd degree burns where you’ll need medical attention.

Additionally, wearing sunscreen and avoiding too much expose to UV rays helps protect against skin cancer. Remember, the sun is hottest with the most harmful UV rays between 10 am and 4 pm.

Wearing sunscreen with at least SPF 15 can help cut your chances of getting skin cancer by 50%.

Summer safety tip: wear a hat and sunglasses when outside! This will help protect your eyes and head from ultraviolet rays as well as provide some shade. A full rim hat will be your best bet.

During the summer, the sun feels more intense and consequently temperatures rise. This is due to the position of the sun during this season. It’s higher in the sky so sunlight is more direct vs spread out during the winter.

Ultraviolet or UV rays are radiation that comes from the sun. This is what causes sunburn. We’ll talk more about sunburn in our next post.

Summer safety tip: stay hydrated! You lose water when you sweat and need to replenish that water more so than usual during the summer. Drink at least half your body weight in ounces of water spread throughout the day. Don’t wait to drink water until you’re thirsty.

Wishing everyone a happy 4th of July! As the Covid restrictions continue to lift, may you find a fun, safe activity to participate in as you celebrate this holiday!

Summer safety tip: firework safety!
- Only light one firework **out in the open** at any one time
- Stand back a safe distance after lighting
- Provide earplugs for small children
- Do not try to light damaged fireworks
- Safely dispose of used fireworks by first soaking them in water for a prolonged time
-Store fireworks away from other flammable objects

Summer is finally here! School is now out for children and teachers. Vacation plans may be in the works. This month we’re going to talk about how you can maintain physical wellness by practicing various summer safety tips.

Summer runs June 21st - September 22nd this year. And, while most of us don’t have the luxury of being off the entire summer season, I hope you and your family can enjoy some safe summer activities together this year.

Did your friend say something unkind to you today? Did your boss make you feel bad for an error that wasn’t your fault? Did your child tell you they hate you because you denied them that third cookie? Maybe a stranger made a hurtful comment about you as you walked past.

As humans we’re all prone to the weakness of a flawed heart. A heart that doesn’t give our all for everyone. A heart that chooses who to love, hate, or loathe. This heart has preferences and can also hold grudges. In fact, this heart can be quick to react without knowing the whole or truthful story.

But, if there’s any kindness in your heart, and I’m sure there is, you will know that part of kindness is loving people - flawed people - more than they deserve. It’s a pattern we repeat, sometimes, until our hearts break. But it’s also a pattern we need more of in this world. Be kind to people. Believe the best about them. Let’s change the world by showing kindness to others.