Self-Reflect Redirect

Reflecting on what you can do to improve your health and wellness

[thenudgepractitioner-blog]

Pay it forward

Or give back if that is an easier way to remember. I recently had the opportunity to complete training to become a certified Peer Specialist. Saying it was training is doing the experience an injustice because I learned so much about the many obstacles everyone in that room overcame to be in the position they are now....and that is to give back! We all get to give back to our communities by supporting those who starting on their wellness path to recovery from drugs, alcohol, and metal health problems. I encourage everyone who has ever struggled in any area of life...big or small, to reflect on ways they can give back and help out another person.  I felt as excited and happy as my beautiful granddaughter pictured above. Until next time my friends.

[thenudgepractitioner-blog]

Take time to make time

Hello friends! This post is to get reflection on the important subject of time management. In my experience it can be just as easy to overestimate how much time you can dedicate to numerous activities as it is to feel you don't have enough time. I’m finding this out the hard way as I have given too much time over the past week, and although I’m doing things I believe are important, if I had to do it over I would've prepared more and spaced my time out so that it didn't add too much stress and therefore affect my wellbeing. Always remember to take care of you and take time to make time....for yourself. I hope you take time to reflect on this and perhaps be better for it. See you next week.

[thenudgepractitioner-blog]

To follow or not to follow....

Hello my friends! Today I’d like you to take some time to reflect on whether you should follow or forge your own path. Following the herd or “social influence” is very powerful and many of us follow the herd every day without even thinking about it. There have been many social experiments done on this subject including one that I found entertaining on youtube named “Social Conformity - Brain Games”. I’ll share my own personal herd experience and the change I’ve made in the past year. I had been raised all my life to believe that I needed to include meat and dairy in my diet to be healthy. How many of you have heard, “You need to eat meat, otherwise where are you going to get your protein?” I read three books backed by evidence-based research and after much reading and researching I decided to give a whole-food plant-based diet a try. I figured that if I felt off or unhealthy I could always switch back. I’m a dedicated weight-lifter/powerlifter and I was interested to see if cutting these sources of protein out of my diet would affect my strength or muscle mass. I’ve almost completed a year on this diet at about 95% committed, so yes I had ate very small portions of meat once every 6 weeks for special occasions. I’m pleased to say that I lost no strength or muscle mass and I feel a lot healthier. 

The point of this story is not to bash people who eat dairy or meat, and I would never pressure or try to talk someone out of something they like to do. If you like to eat huge steaks and burgers go ahead and enjoy doing so. My point is, don’t always believe what the herd or society tells you. Don’t be afraid to try things for yourself and follow your own path. If you don’t like it you can always come back to the herd because it will always be here and easy to find. Read, educate yourself, become informed and forge your own experience. Have a great day friends, I hope your path finds some time to come back next week!

#self reflect #whole-food plant-based diet #health and wellbeing #forge your own path  

[thenudgepractitioner-blog]

Unexpected Challenges

Hello friends! This week I like to talk about the unexpected things that happen in our lives and the challenges they can bring. I recently had to take on the responsibility of raising my granddaughter. There is much happiness and love I feel about this responsibility, and I also feel the challenge of doing everything else I did before this. If you’ve never tried to complete an exercise routine, complete college assignments, or do housework while taking care of a 1-year old then you don’t know the struggle. I continue to find a way to get everything done, and my point is that if something is important to your health and wellbeing you will find a way. When things seem chaotic and unexpected challenges arise, this is the time you dig deep and continue to do what’s important to you. So, I hope you take time to reflect on this and the next time something unexpected occurs in your life you will tap into your reserve of perseverance and continue to do all that brings balance into your life.

#health and wellbeing #mind body spirit #proud grandpa #perseverance #self reflect #love yourself

[thenudgepractitioner-blog]

Water

Water, water, every where, And all the boards did shrink; Water, water, every where, Nor any drop to drink.

Hello my friends. I thought id start this topic with a few lines from Rhyme of the Ancient Mariner. If you haven't guessed yet....todays topic is water. 

I could go on and on about all the health benefits of water consumption, or the consequences of not enough water consumption, but today I want to challenge you to explore this topic yourself and reflect on your experience. Personally I can feel the difference when I’m not drinking enough water. It affects my mood, energy, and body functioning. So, I would like all of you, especially if you’re a soda drinker, to drink 8 ounces of water every time you have a drink of your choice. If you are honest with the experience, I believe that you will feel a difference after only one day of this, and you will feel more each day you stick to it. I would love to hear comments about your experience. See you next week!

[thenudgepractitioner-blog]

Education and Wellbeing

Hello my friends we meet again! It’s been awhile where should we begin…..how about the topic of education. The topic of education is an often overlooked area of an individuals wellbeing. I believe that everyone feels good when they become educated about a topic they’ve always wanted to learn, and this includes hands-on education. For example, learning how to make minor repairs on a car is educated skill and takes intelligence. Don’t believe me? Go outside and change your alternator…I’ll wait. My point is it takes time to become educated about all the working parts and tools to complete the job, and so I consider it part of education.

In my experience it feels good to become educated about skills that can be applied to everyday life. I am currently working towards my second college degree, but education doesn’t only apply to schools and colleges. There are many sites that offer free education opportunities. Massive Open Online Classes or commonly known as MOOCs are becoming extremely popular now and you can find many topics of interest to stimulate the brain. I found history quite boring as a teen, but now I’m hooked on history education. I would suggest that everyone take some time to reflect about a subject they’ve always wanted to become educated about (or a skill!) and dive right into it. I’d be willing to bet you wont regret it. See you next week friends. 

[thenudgepractitioner-blog]

New Experiences

Hello friends! Today I’m going to talk about experiencing new things. In my life, both through experience and education, I’ve learned that people are generally against change. I feel that this is a reason that holds them back from experiencing something new, but it shouldn’t. Its good to experience new things and many times it can lead to a more reenergized you. If I hadn’t taken the chance to try new things, well I wouldn’t be writing this blog today. Here is another personal example of trying something new. Three years ago I signed up and took a class to learn how to ride a motorcycle, and shortly after that I was riding my new motorcycle to work and back all summer. Now maybe that is something that would appeal to you, or maybe not. The point is sometimes its good to do a little less thinking and a lot more doing.

Here are some tips I’ve learned from experience:

·         Don’t overthink it: A trap some will fall into is thinking about the negative,             or all the barriers. Just try it.   

·         Don’t be influenced by other’s opinions: You don’t know how many people           I’ve seen decide not to try something because another friend said, “that’s             dumb,” or “I would never do that.” Its your life! Try what you want, and                 sometimes that same friend will follow you because you decided you were           going to do it.   

·         Don’t live with regrets: Think about where you are in life and if you would             have any regret passing up an experience. If you answered yes than do it.

I am advocating for positive life experiences here. Of course, if someone offered you cocaine or heroin, I wouldn’t want you to experience that. The same goes for any experience that puts your life at great risk. For example, swimming with crocodiles wouldn’t be worth it. On the other hand, if you want to go skydiving, that would be a personal choice and you would have to think about how much that experience would mean to you. I hope to see you next week friends. Next weeks subject, education.

[thenudgepractitioner-blog]

Exercise and Music

Hello friends! Today I will take some time to talk about two things that contribute to my health and well-being, and that is exercise and music. I like a wide variety of music and it really depends on what type of mood I’m in, or what type of mood I’d like to be in when I chose what to listen to. The same applies to when I exercise and listen to music, because when both activities are combined it has a therapeutic affect for me. It’s deeply personal to me, and when I exercise and listen to music it can reduce anger and resentment I’m feeling or sadness, stress, and anxiety. It can also inspire, energize me, and generally improve my mood and happiness. These feelings last for hours after I complete a workout, which is no surprise according to research. According to Hutchinson, “Mood responses and feeling states during exercise tend to be more positive under music compared to no-music conditions. This effect has been found consistently and across a variety of exercise modalities.” Of course, I would like to remind you that exercise by itself has positive effects on mood and health. Benefits listed by the CDC include: controlling your weight, reducing risk of heart disease and diabetes, strengthening bones and muscles, and the one that ties into music---improve your mental health and mood.

Now I’m sure most exercisers already listen to music, but if you don’t I hope you consider it. Perhaps upon some reflection you’ll integrate music as part of your exercise routine. Or, start an exercise routine to your favorite music. Either way you win. I hope to see you next week for my view and tips about experiencing new things.

Hutchinson, J. C. (2017). Running with Music. AMAA Journal, 30(1), 13-15.

https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

[thenudgepractitioner-blog]

Wellness and Addiction

Hello friends! This post is about what wellness means to recovery from addiction, but first let’s look at some definitions of wellness. According to the National Wellness Institute the definition of wellness is: “Wellness is an active process through which people become aware of, and make choices toward, a more successful existence.” For me personally, wellness means to live a healthy, happy, and balanced life, and I have been doing this for over five years now. It wasn’t always the case. At the age of 14 I drank my first beer, and so began over 20 years of alcoholism and an unbalanced life. I started to blackout every time I drank, and many times looked into a mirror and hated myself because I always felt that deep down I could be a better man and this was not the life I wanted for myself or family. Oh, I tried many times to quit and sometimes I would make it a whole year before relapsing. One area of wellness that always helped me was physical fitness and weight-lifting, and when I focused on my family and fitness I was okay…..for awhile. I was still unbalanced, I was okay in body, but not mind and spirit. Then one day after a week of binge drinking I was struck by a moment of clarity. I didn’t want my kids memories of me to be only of their father as an alcoholic. So, I went to day treatment and they became my higher power.

I successfully completed treatment and began to focus on physical fitness again along with the powerful motivation of being a better father for my kids. A good friend of mine, knowing that I struggled with sobriety, brought me a application for technical college. This started me onto the path of intellectual wellness and after graduation it brought more self-esteem and balance into my life.

That proud moment in my life aligned with my values of being a good father and role model for my kids. I then decided to let nothing hold me (not even age) from doing things I’ve always wanted to experience, such as competing as an amateur mixed martial arts fighter. 

I don’t know exactly when it happened, but I realized one day when I was looking in the mirror that I had long forgotten that man I was disgusted with and hated. I had finally learned to love myself. I now had balance in my life: mind, body, and spirit. I hope to role model this balance not only as a father, but also as a proud grandfather!

I feel strongly that this is what wellness is about. It is my hope that anyone who is battling substance abuse of any kind can find hope from this story and work towards wellness and a more balanced life. Come back next week friends and read about exercise routines and music.

[thenudgepractitioner-blog]

Learn wellness habits from a cat!?

Yeah that’s right, I’m serious. We can all learn or be reminded of good wellness habits that these fun little balls-of-fur practice in their daily lives. Don’t believe me? Then pay attention my friends and I’ll show you that I’m not looking at this from cat-tinted glasses, but that current research will back my claims. Here are three wellness habits that cats practice and are equally important to us.

1.    Soaking in the sun.

Any cat owner knows that at least once a day their cat will be relaxing somewhere in the home soaking in the sun. In fact, my cats know exactly where every sun spot is within my home and what time to be there.

Here are some benefits I found while reading “Benefits of Sunlight: A Bright Spot for Human Health.”

Ø  Increased Vitamin D production: this is important for bone health and helps maintain calcium and phosphorous levels in our bodies.

Ø  More timely Melatonin production: Early exposure to sunlight leads to melatonin productions sooner, which helps us sleep more easily at night.

Ø  Elevated mood: exposure to sunlight increases the endorphins naturally created by the body, and this leads to better moods.

 So, go outside and get that sun! The fresh air is a bonus.

2.    Getting Enough Sleep.

 Cats love to sleep! Maybe that’s why they have the energy for those 3am sprints around the house. Cats have been known to sleep half the day away, and although we don’t need that much sleep, we should take their lead. Sleep is a wellness habit that I feel gets neglected, but it shouldn’t.

According to the CDC article “Prevalence of Healthy Sleep Duration among Adults,” getting less than 7 hours of sleep is associated with:

Ø  A greater likelihood of obesity.

Ø  High blood pressure

Ø  Diabetes

Ø  Coronary heart disease

Ø  Stroke

I know I’m guilty sometimes of not getting enough sleep, but I continue to work on it and maybe after some reflection you will to.

3.    Social and Emotional Wellness

Some of you may be under the impression that cats are loners---think again my friends. In my experience its common to see cats develop social bonds. In fact, my two cats cuddle next to each other at least twice a day. Some of you may be thinking right now, “I like being alone” or “Making friends is hard and fills me with anxiety.” Although making friends is healthy and encouraged, there are social/emotional benefits gained from cats/pets.

Research cited by the CDC supports this stating, “Mental Well-Being: Companion animals improve mental and emotional well-being in humans; pet owners are less likely to suffer from stress, anxiety, and depression than non-pet owners.” In addition, here are some bonus benefits from “Top 10 Health Benefits of Owning A Cat”

Ø  Decreased risk of stroke

Ø  Lower blood pressure

Ø  Decreased risk of heart disease and heart attacks

Well there you have it my friends. Wellness habits practiced by cats that we can include in lives: more sun, more sleep, and more social and emotional connections. I hope you reflect on these habits, and perhaps you will choose to redirect your life towards including them in your wellness routines. If nothing else maybe I’ve inspired you to join the world of cat owners. Come back next week to read my personal reflection piece on health and wellness and addiction. 

Mead, M. N. (2008). Benefits of Sunlight: A Bright Spot for Human Health. Environmental Health Perspectives, 116(4), A160–A167.

https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm

https://www.cdc.gov/pcd/issues/2015/15_0204a.htm

http://www.healthfitnessrevolution.com/top-10-health-benefits-owning-cat/

[thenudgepractitioner-blog]

Welcome to Self-Reflect Redirect!

I created this page to focus on the many dimensions of health and wellness, and hopefully inspire individuals to take steps towards a better version of themselves. You may be thinking:  What is a better version of me? This simply means any goal, activity, or belief that increases your health and well-being in a positive or meaningful way. It is also ones’ perception of self, and your unique path to improved health and well-being. What I mean is, everyone’s health and wellness is influenced in different ways. For example, weight lifting is a meaningful and important physical activity for me. However, it may not hold the same importance to you. You may prefer a different physical activity such as biking, hiking, or gardening.

I will always strive to highlight evidence-based practice, research, and the latest credible facts to my posts. I will also blend in my personal experiences, opinions, and attempt to write in an entertaining manner. By starting this blog I hope to get my readers to self-reflect upon this information, and when applicable redirect their health and wellness goals.