Wellness Journal October 2022 |
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Welcome and thank you for signing up for "our" Wellness Journal. I hope to share with you information that will improve the quality of your life! Just by being here you are already surrounded by healing energy that will lead and guide you. I have placed your name on my Reiki Grid. |
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October brings in the changing of the seasons and each season carries its own unique energy. Some benefits of the changing seasons include improved physical health, reduced anxiety, improved moods, relief of chronic fatigue, and a deeper sense of connection to yourself and the earth. |
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My first suggestion for living your best life may at first seem simple. However, the magic will reveal itself overtime. #1 Keep a record of everything, simple things and big things. Just keep some record in Your calendar or monthly planner. Why....because it will be important to look back on these things next year. Make sure your monthly planner excites you when you see it. Make it colorful, easy to handle and make notes in. Use your planners for little notes to yourself. Notes to your future self are always interesting to look back on. Now, let's talk about our health. |
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Fitness Mental & Physical Fitness Introduce yourself to Qigong, pronounced "Chi gong". Qigong was developed in China thousands of years ago as part of traditional Chinese medicine. An ancient practice using exercise to optimize energy within the body, mind and spirit, with the goal of improving and maintaining health and wellbeing. I practice this therapy and find it helpful for my soul and my spirit. This practice has a calming effect on the Central Nervous System, reduces pain and helps with energy movement throughout the body releasing stagnate energy. This is a gentle but powerful practice that help's people dealing with Cancer, Substance Abuse, Mental Health issues, Osteoarthritis and also improves Cognition and memory. A couple I particularly like on YouTube are: YOQI- Yoqi yoga and Qigong (Qigong for Vitality: Opening The Door of Life Qigong for beginners: Qigong For Healing and Strengthening the Body. Shaolin Qigong: 15 minute Daily Routine. |
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Hormone Health-Aging The first thing I want to bring to your attention is the fact that taking supplements, especially Biotin, can give false results on your Thyroid test. My advice is to stop all vitamins and supplements prior to having any labs done for accurate results. WHY is this important? So that your medications aren't changed or not prescribed based on false results. Your Thyroid can be overactive (Hyperthyroidism) or underactive (Hypothyroidism). "Hypo" being most common. Thyroid function is especially important for controlling irritability, weight loss or gain, fatigue and energy levels, temperature control and much more. Common issues associated with the thyroid are Hashimoto's, Graves' Disease, Goiter (enlarged thyroid) and Thyroid Nodules. Blood test you want are TSH, T3 and T4. LetsGet Checked offers a home test for ordering. We should be doing labs yearly. Talk with your physician or feel free to reach out with any questions. Yearly labs need to include-CBC, BMP and THH, T3, T4. |
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Stress Reduction Stress "KILLS" So how can we reduce stress and anxiety? Try making " being in the moment" more specific. One way is to get in the habit of using our 6 senses. This can take a bit of practice. Try the following: Sight-find something in your environment that pleases you and describe it in as much detail as possible. Notice colors, shapes, light, shadows etc...you can write or speak out loud. Sound-same as above but close your eyes. Try to describe in detail what you hear. Touch-Find 3 ways to interact with your environment using touch. Smell+ Taste- Seek out things you can smell and taste and savor the moment. Practices To Hone your Intuition and Tap into your 6th Sense. Spending time in nature. Writing down your dreams. Escaping your daily routine. Practice Breath Work, Meditation, Guided Imagery and play with Sacred Geometry. These are all ways to decrease stress and anxiety and connect with the world around us. |
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Nutrition My number #1 tip is to BUMP UP YOUR FIBER! Americans notoriously have a diet that is very low in fiber. This is one reason were seeing increased rates of Diverticulosis-Diverticulitis, IBS, and increased rates of Colon Cancer, at younger ages. You can increase your fiber while keeping it low carb. Fiber plays a number of KEY roles in our health. Fiber regulates blood sugar and cholesterol, supports immune system and keeps bathroom visits regular. It's also "food of choice" for gut microbes resulting in improved gut health, reduced heart disease, and assisting with weight management. Below are 15 foods that are high fiber and low carb to include in your intake. Collard Greens, Spinach, Kimchi, Avocado, Hearts of palm, Almonds, Artichoke hearts, Brussel sprouts, Winter squash, Chia seeds, Raspberries, Edamame, Pumpkin seeds, Lentils, and Pears. Be careful with Fiber supplements. Gummies & pills tend to cause gas and bloating. My favorite way to ensure I'm getting enough is by adding one 8 oz glass of water with 2 heaping spoons of Citrucel every morning. This one step changed the quality of my poop overnight! |
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Restorative Rest What is restorative rest? Restorative rest happens when you wake up refreshed. It's sleeping when your body says sleep. Poor sleep leads to weight gain, increased stress, poor health and reduced ability to problem solve. You may get the recommend amount of sleep but still feel tired, however, it's possible that were not resting our bodies and minds in the ways needed to restore them. 6-8 hours is recommended but it really depends on what's going on in your life. There's Active Rest- (yoga, stretching) and Restorative Rest- (sleeping when your body says to sleep). Most are unaware of the amount of sensory input we experience daily. So, we stay at a level of sensory overload. We need rest from that. Noise, screen time, TV, and people. Mental Rest- stop multitasking, be mindful and in the moment. |
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.... Try focusing on one thing at a time allowing your mind to rest. Try Meditation, and Sound Therapy. Creative Rest- allowing yourself to appreciate beauty, natural beauty like mountains, oceans and creative beauty like music, artwork. Try Guided imagery. Emotional Rest-it's important to have someone you can be really authentic and real with about what you're feeling. Especially in difficult times and times of transition. This can be a trusted friend, coach or therapist. Emotional Rest- helps with mental health because you're not keeping emotions bottled up. Think about the rest you're getting in order to improve health, improve mood, reduce stress and improve quality of life. |
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| | Octobers Healing Crystals. The two October birthstones-crystals are Opal and Tourmaline. These duel-colored stones are unique in their hue combinations and popular for their crystal structures. Both can be found in multi- colors and can actually shift in color depending on the light. The black Opal and Black Tourmaline are known as powerful stones offering a constant cloak of protection. Keeping away bad energies. |
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| | Something to Journal about! Fall is a time of reflection. So, why not use Journaling as a tool for your health! Get out of your head and back into your body. Start writing today and throughout the seasons, look back, reflect, learn and grow. Answer this question for yourself, now, at this particular time in your life. What do I really want for myself at this particular time in my life? |
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| | The power of Positive Affirmations; Life Changing. Like Journaling, Affirming or speaking things into existence can be a self-fulling prophecy. Manifestation is real. What we think about and say is important. Many people have a lot of negative self-talk going on and it's time to become more aware. Take this month's affirmation and say it out loud, 3 times. Post it on a sticky note and repeat throughout the day. Octobers Affirmation: I define my worth and I am worthy!! |
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My goal in this process is to connect with you and provide useful information. Love, Huggs and best wishes for wellness sent your way! |
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Wellness | Robin Rogers RnRobinRogersRN.com is committed to working with you to promote your best life. By using these tools - Wellness Coaching, Energy Therapy, Meditation, Guided Imagery, Sound Therapy and Sacred Geometry we will explore and discover together, your true-life path. |
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