Relationship, Health and Money

This post was sponsored by Boston Scientific as part of an Influencer Activation for Influence Central and all opinions expressed in my post are my own.

Heart Health & How to Cope with a Heart Disease Diagnosis are something we just don’t talk about often enough.  Many people die every day from coronary artery disease and we just don’t acknowledge how important it is to focus on our own health.  Instead of putting our own needs behind others, we need to focus on these ways to put our health at the top of our list of things to focus on in life.

One of the reasons I am such an advocate of heart health is because my grandfather and my father both have/had coronary artery disease (CAD).  My grandfather passed away several years ago due to complications with CAD, and my father has not only had a quadruple bypass surgery but continues to live with issues pertaining to CAD.  This is real and is a big part of my own life, so I know that I am at risk for heart health struggles now and later in life. If I do not follow routine care for my body and heart, I might suffer heart problems.

Heart Health Tips

Know the risk factors

Before you can really take care of yourself, you need to know what you are at risk for in the present and future. CAD risk factors include family history, smoking, high blood pressure or high blood cholesterol levels, diabetes, obesity, physical inactivity, and high stress.  For women, these are all things that may be preventable, with the exception of family history and genetics.  Men are at risk more than men, so it is often just overlooked in women.ne of the best heart health tips for women is to just know what you are at risk for and work to avoid those conditions.  Don’t smoke. Go to the gym regularly. Eat healthily. Lose excess weight. Avoid stress.  All of these things are imperative to your health in general, but especially if you are avoiding CAD.  You can learn even more at the Heart Healthy Beats Website.

Be an advocate for your total health

In my opinion, good health starts not just with the physical but the emotional and mental health needs that you have.  As a woman, CAD is a scary diagnosis that you don’t expect.  If you are trying to avoid this, then make sure you are an advocate for yourself.  Since high stress is one of the risk factors, that includes being good about mental health support.

Since coronary artery disease is the most common form of heart disease, it is something we should all be aware of in our own life.  CAD happens when the blood vessels of the heart become more narrow.  This makes it harder for blood to flow to your heart.  If you are concerned about whether you may experience symptoms, know that individuals with CAD often find themselves experiencing pain, shortness of breath, or fatigue.  Sometimes, however, they show no symptoms at all.  CAD is manageable when you choose a healthier lifestyle and follow physician’s directions with medications.

Don’t neglect the food and exercise part of health

Yes, genetics play a huge part in how healthy you are, but food and exercise are a huge part of the equation.  Over the years, I have worked hard to get healthier, and have many times, been slowed due to my other medical conditions.  While I have a long way to go, I know that I am on a good path by putting nutrient-dense foods on my plate and choosing to get moving more often.

We regularly swap out foods in our diet to make things healthier.  While we are always looking to eat healthier, a few things below specifically target heart health and are good for those wanting to prevent or manage CAD**:

• Eat more plant-based meals than meats

• Choose foods made with whole grains

• Season with fresh herbs and spices rather than added salt

• Pick healthy fats like avocado

• Skip dairy and choose almond, rice, or oat milk in recipes instead

• Use natural sugars like maple syrup, honey, or stevia over refined sweeteners

**Some heart-healthy swaps and recipes may not be right for everyone. You may want to talk to your doctor before making any changes to your diet. You should follow your doctor’s guidelines or dietary restrictions for heart disease.

Listen to your doctor

We really try to avoid going to the doctor, but it is such a huge necessity when you are at risk for things like CAD.  While we want to think we know better, we oftentimes do not, and in this case, we really need to listen to our doctor.  When they tell you that you need to lose weight, change your diet, or just take a new medication, do what they say.  They are the experts.

Put yourself first

This is more than just being an advocate for your own health.  This is making sure you are realizing how important you are in this world.  Don’t let others put you down.  Put yourself first and focus on your own needs.  As a woman, we push aside our symptoms and typically say it is just because we are too tired or need a break.  The truth is, we have to learn to make ourselves a priority.

Coronary artery disease is not something to take lightly.  There are so many things we can do to prevent heart disease, especially in women. Even if we cannot prevent it completely, we can do a lot to better our health and make it easier to manage.  These tips and those in the video above are just what we need to start putting ourselves first and creating a healthier life.

How to Cope with a Heart Disease Diagnosis

As someone who has been open about her weight struggle, it’s no surprise that I would have a concern for heart health. In fact, if you have followed me for some time, you know that my family has been affected by heart disease. That’s why I was happy to share about the American Heart Association’s Support Network. I knew from personal experience that support is needed, and they offer great options

My father was diagnosed with heart disease a little over five years ago. During that same time, we realized that my grandfather also had genetic heart disease. Since heart issues are not always related to diet and exercise, it became even more important for me to take good care of my body. I knew I had a higher rate of heart disease happening to me simply due to poor genetics. Below are some tips for those who are struggling with a heart disease diagnosis.

Seek Immediate Support

One of the biggest things you will need with a heart disease diagnosis is support from those who have dealt with this same disease. Books, pamphlets, and webinars can give you a ton of information, but nothing can truly help like a human being that has been in your shoes. I found that The American Heart Association’s Support Network was a great online support system that helped when I couldn’t find local support.

Forums loaded with questions, tips, individuals with experience, are just what you need. The American Heart Association’s Support Network has an estimated 117,000 members. That means that just like you, there are literally thousands of people out there who have had struggles themselves or with loved ones dealing with cardiovascular disease.

This support is something you will desperately need, especially if you are in a caregiver roll. Not fully understanding how everything works in your diagnosis means you need extra help. The best part is there are over 25 forums that you can enjoy all for free. A simple sign up option makes this something anyone can manage. Plus, being an online support option means you can easily login at any time of day and find help. For many, being able to chat with someone in the middle of the night truly is key

Listen to your health care providers

Finding support in your health care team is also a necessity. It is perfectly okay to find a second opinion if you have concerns. In fact, I encourage seeking the absolute best care you can. However, you have to listen to their suggestions.

Sometimes that means complete lifestyle changes and dietary changes. Sometimes that means genetics require daily medication or even surgery. The medical field has done countless amounts of research and they do know what they are talking about. Trusting them is how you continue with coping after a heart disease diagnosis.

Get support for your family

One of the things that is most important is to make sure your immediate family is well supported. You need support, but so will they. This is a journey you won’t be making alone. Whether it is a stroke, heart attack, blockages, or even the beginnings of issues requiring a lifestyle change, it will change their lives as it does yours. Don’t be afraid to seek support from local groups as well as the American Heart Association’s Support Network for online support. It’s not just for you, but for everyone who may have to deal with the disease.

Accept it is a change but not the end of the world

A heart disease diagnosis is not the end of the world. In fact, for many patients, it is just the beginning of a healthier lifestyle. Whether your doctor says you need medication, surgery, or just lifestyle changes, you can and will be able to conquer this diagnosis.

For some of us, heart disease is going to be something that plagues us until the end of our lives, but that doesn’t mean that it has to make every day miserable. You can find peace and comfort in knowing you are not alone in this journey and don’t have to be!

Find more information and sign up online for the American Heart Association’s Support Network. This is a great free support option for those with or caring for those who are diagnosed with heart disease.

Family Fitness & Home Exercise Program is something that I promise is going to be a goal for this year with my family.  As much as the kids and I love sitting on the couch, we must get up and move. Who am I kidding?! My kids love being active and moving around and so do I. The hard part is trying to find fitness activities that we all love. I have decided to make some family fitness goals for us for the New Year and here is what I came up with!

5 Family Fitness Goals Any Family Can Accomplish

This post contains affiliate links.  I may earn a commission through purchases made through these links. 

As always, if fitness is new to you, then check in with your physician before beginning any family fitness program.  This is important not just for adults but children as well.  A regular wellness checkup before you begin any change in exercise is a great idea.

These family fitness ideas are some of the easiest to do on a budget.  For us, that is really important to keep in mind.  With four children, it is really expensive to have a family gym membership or even to sign up for co-ed sports programs.  Being able to do simple things together is much more manageable.  I hope this list gives you some great ideas that are easy for your family to budget as well.

Take more walks – My family recently moved and we didn’t get to walk as much this past summer as we are used to. For the New Year, I look forward to going on tons of walks with my family.

If you don’t have a nice neighborhood to walk in, head to a local park, your local mall, or even check out the local school football field or track.  There are always tons of places you can find local to you to walk together as a family.  For families with older children, an at home family fitness room complete with a treadmill or elliptical is a great option as well for taking walks at home year round.

Get involved in family activities – Things like sledding, skating, and skiing are all on our list to be more active as a family. Now that the kids are getting older, it’s super important for us to be able to do physical fitness activities together.

I love the idea of using family fitness as another way to fit in some great memory building activities for our family.  Winter months in our area bring about a good deal of snow.  So, grabbing the snow sleds and going sledding is an obvious choice.  Don’t miss out on other great winter sports ideas like skiing and more that you can check out on Winter Ninja if you need ideas. .

Skating whether it is with roller skates in our driveway in summer or at a local roller rink is always a fun way to burn off energy.  Skiing can be something that you do in winter on ski slopes or in the summer behind a boat.  Whatever you choose, these are usually fairly inexpensive but definitely fun family fitness activities.

Run a 5K together – Again, my kids are getting older, so stuff like this is becoming easier. Training together with my older boys will be a ton of fun. I know the whole family will get involved as they can.  There are some fees involved to register with some, but you can often find low-cost 5K events that don’t require much to enter.  There are also a lot of options for family registry or group registry that offer discounts.  The really family fitness isn’t just about the 5K itself, but about the daily training you’ll do to prepare for the end race.

Try something the kids love – Being physical as a family, isn’t just about what we want as parents, it’s about what the kids want. The kids may want to get involved in Tai Kwan Do, so that is something we would all try!  There are so many great things you can do together just for your kids.

We often get so focused on what we enjoy as family fitness that we forget that we aren’t asking our kids what they actually enjoy doing.  Maybe that is martial arts.  Maybe that is gymnastics. Perhaps it is soccer, basketball, or even softball.  Ask your children what they have an interest in, then work on it together as a family.

Have more dance parties– If there is something that I have noticed about my kids, they love to dance. Dancing is a great way to get that heart rate up and have fun at the same time.  Getting silly together with great music is one of the best family fitness options you can really focus on this year.  Honestly, it’s my favorite.  I can turn on the music and just let loose.  There aren’t any special dance moves you have to know.  You don’t have to be good at it.  You don’t even have to keep time with the music.  You simply have to move.

I love using my Amazon Prime membership to play the latest hot dance music on Amazon Music to get the kids moving.  This is especially handy since I can even censor for kid-friendly or pick my favorite Christian musicians that have upbeat songs and play just them.

Family fitness is definitely a much easier way to manage your health this year.  By focusing on doing things together, you can build healthy habits that are long lasting not just for you as parents, but hopefully for your children.  Having struggled with weight loss and my health as an adult, I want my children to learn now early in life how to beat the odds and make easy healthy choices.  I want to start with these family fitness goals now.

Home Exercise Program You Can Do Long Term

I have tried to create a home exercise program that I can do from the comfort of my home every day because I recently decided working out is something I have to incorporate back into my life.  I made the decision that I have to make time for it every day.  It’s not just a desire, but a necessity.  When I exercise regularly, I am not only healthier but happier.

This post does contain affiliate links.  I make a small commission through purchases made through these links. 

Choosing a home exercise program is a must for me.  With four children at home and a work at home job, it’s a must.  It’s just not always feasible for me to head out to a gym like some families often do.  Not only is it hard to fit into our family budget some months, but let’s face it, juggling all 4 kids into the care, trusting a stranger to watch them while I workout, and not dealing with mom guilt in the process is tough.  So, the solution is to use one of these home exercise program solutions.

YouTube
I actually love looking on YouTube to find new workouts. There are workouts of all kinds on YouTube! Whether you want to dance, do yoga, or do cardio, you can find it on YouTube. You can mix up your workout on a daily basis and keep things switched up!

Try Different Workouts
I have noticed that there are a million and one ways to create a home exercise program. You have to choose a workout that best fits your needs. The best thing about working out at home is that you get to choose what workout best fits you!

I fell in love with the DVD series by Leslie Sansone several years ago called Walk Away The Pounds.  It is great for when you can’t get out and about because your kids are younger and you need to stay at home during the day.  Just pop the video in and get moving in your living room.  However, it can get boring.  That’s when you start branching out and try different things.

A few years ago, Katie mentioned using the classic Richard Simmons Sweatin’ To The Oldies DVD series.  They got her off the couch and having fun dancing.  This helped her get out of the rut of just walking, and made it more fun.  There are dozens of workout options to choose from.  Dancing, walking, Zumba, or even classic Yoga or Pilates are all great options you can choose from.

Make Something Up
Not all of us are skilled in the area of working out. However, we can all try to be healthier! Some days I jog in place and other times I do pieces here and there of workouts that I have tried over the years.  An at-home exercise program doesn’t have to be a specific workout.  You can simply get up and get moving.

One thing a doctor once told me was that exercise didn’t always consist of specific routines done for set increments of time.  It once was simple regular daily movement in life.  So, the actions of daily life can be plenty for our bodies if we are consistent.  That means some days, I simply take the time to get up and move around more.  I walk around the block a few times or walk up and down the stair to the basement more times than necessary.  Lifting the baby up and down off the floor can be fun for her and for me.  All of these things are great exercise that doesn’t fall into the basic normal exercise routine but is still a way for me to burn off calories.

Follow People You Love on Facebook
I get a lot of my inspiration for exercising from people on Facebook. Moms who find time every day to work out inspire me! Sometimes I watch their videos and try some of the workouts they do. I have also been known to try different workout programs from the people I follow on social media.  Simply search for various well-known fitness guru’s and check out what they have to share on social media.  One of my favorite pages to follow is Go Adventure Mom.  This year they have an amazing challenge that is all about getting out and walking every day this year!

Amazon Prime

I absolutely love using Amazon Prime for two things:  Amazon Music and Amazon Prime Videos.  Not only can I stream movies and TV shows, I have found occasionally there are also workout videos and fitness programs.  I’ve even found around the new year that some hot fitness instructors will add a few sessions of their workout videos to the free section hoping you will get hooked enough to pay for more of their episodes.  I love streaming the music for their workout playlists or creating my own workout playlist to dance and play with the kids for fun family fitness time that is ideal for a home exercise program.

I think to create a home exercise program you can do long term; you need to switch it up. I do not do well by doing the same workout over and over again. What about you?  Make sure to check out our other home exercise tips below!

More Home Exercise Program Ideas:

• How To Exercise When You Have Chronic Pain
• Plus Size Workout Routines
• Reasons Core Strength Is Important For Weight Loss
• Ultimate Ideal Weight Loss Solution For Lazy People
• Free Printable Exercise Tracker

I have severe depression. I take medication every day to keep my mood stable. There is no shame in that. So, these Tips for Living with Depression & Improving Emotional Well-Being are things that I use on a regular basis. They are important and necessary, and things nobody should feel shame about.

Tips for Living with Depression & Improving Emotional Well-Being

Personally, I am sick and tired of people being rude to those with mental health issues. Depression and anxiety are not something we can just prevent or “get over”. These issues are inside us just like any other disease. They should be accepted, catered to as needed, and no longer stigmatized.

Accept your diagnosis without shame

While I was diagnosed with postpartum depression over 10 years ago, I can now say that I suffer from and have suffered from severe depression since I was a young teen. Circumstances do make this harder to manage at times, but regardless of how great a day I am having, the depression is a disease that won’t go away. It is a chemical imbalance inside my brain that doesn’t disappear just because I am happy today.

Whether you have depression, bipolar disorder, anxiety, OCD, schizophrenia, or any other mental health disorder, you should not feel shame. Like any other disease, these can be misunderstood. They may also be made fun of, put down, or belittled. It is hard. The ridicule in our society for mental health disorders can often make your depression worse. The most important thing you can do for yourself is to accept your diagnosis and work with your doctor to find the best treatment plan for your needs.

Seek treatment until you find one that actually works for your unique needs

Treatment for mental health is not a one size fits all situation. The treatment needs will vary depending on your chemical needs, your reaction time to medications, and how they control your symptoms may take time to figure out. Depending on what your symptoms and struggles are, this can be frustrating. Do not give up. There is light at the end of the tunnel. That light involves keeping open communication with your doctor until you find a solution that will work best for your needs.

Some people can go to counseling and that alone will control their issues. People, like myself, may need a regular medication to help control symptoms. There are others who need a combination of medications and counseling. This isn’t something you can just fill a prescription and fix always. It may take work to get the right combination for your needs. I could say, “just be patient”, but that doesn’t always work. In fact, when it comes to mental health issues, patience is often the hardest thing for you to manage. The better option would be to say, be diligent about your treatment.

Don’t wait another minute longer

This is the most important thing I can say to you today if you are struggling with mental health. Don’t wait. Make the call. Go to the clinic. Reach out for help. The longer you wait, the longer it will take to find a solution that helps. Stop the waiting game. Stop putting things off. Just make a change today. Every little thing you do today will make a difference tomorrow in how you feel.

You aren’t alone. There are tons of things out there that can tell you about meditation, books to read, exercises to do, or foods to eat. They all can help and do help individuals with mental health issues. The thing is, it isn’t always so simple. Many days and weeks and months take all of the efforts you have to simply keep going. That is okay. Doing better is better, but just surviving each day is enough. You aren’t alone.

[Read more…] about Tips for Living with Depression & Improving Emotional Well-Being

Sleep is an essential part of your overall health and wellbeing, but if you suffer from chronic pain then a good night’s sleep can seem impossible. From struggling to fall to sleep to waking up constantly throughout the night, sleeping when you are in pain is often uncomfortable, tiring, and frustrating.

However, a lack of sleep is not a small matter, and without the rest that you and your body needs, you will damage your emotional health and your chronic pain condition could even get worse. Therefore, we have put together 5 things you need to help you to sleep better when suffering from chronic pain.

Cool Temperatures

While it can be tempting to get warm and cozy in bed at night in the hope that it makes getting to sleep easier, you need a cool temperature in your bedroom to help you sleep properly. While there is no set temperature that works for every person, research has shown that the majority of people sleep better when their room is cool.

Therefore, you should spend some time experimenting with the temperature in your bedroom and try different temperatures between sixty and seventy-five degrees to see which is the most optimal for a good night’s sleep.

Exercise

Exercising when you have chronic pain may seem impossible but engaging in physical activity could significantly improve both how well you are sleeping, as well as your chronic pain. While we don’t suggest that you put on some gym gear and force yourself to do an hour’s workout down at your local gym, there are some forms of exercise that can help you.

For example, a beginner’s yoga class where you learn how to stretch and relax your body could be beneficial for your mental health and the pain you are suffering from, as well as low-impact aerobic exercise and body strengthening programs. You will feel so tired after exercising that you will fall asleep as soon as your head hits the pillow.

A Comfortable Mattress

To get better sleep, it is important that you have a mattress that is not only comfortable but also suits your body shape and size. Many of us are guilty of not buying a new mattress often enough, which can make any chronic pain that you are suffering from even more uncomfortable. There are many different types and sizes of mattress out there and it can be difficult to know which is best for you. So if you’re having trouble figuring out which one to get then check out this LA Weekly post about the best online mattresses.

Bedtime Routine

To get a better night’s sleep, it is important that you get yourself into a regular bedtime routine so that you can train your body to relax ready for sleep. We recommend that you set an alarm for about an hour before you go to bed so that your body and mind knows it is time to start winding down. This will help you to get comfortable, take any nighttime medication you have, and turn off all your distracting electronic devices. Instead of scrolling through your phone or watching TV, you should try listening to a podcast or reading a book instead.

Limit Your Liquids

In the hours leading up to bedtime, we recommend that you limit how much you drink, as this could be another cause of your poor sleep. If you drink liquids late at night, then you will inevitably have to get out of bed to go to the bathroom, which will be disrupting and may make getting back to sleep more difficult.

By adding these suggestions into your daily lifestyle, you can enjoy better sleep despite the chronic pain you are suffering from.

Weight Watchers Beyond The Scale SmartPoints system has been life changing for me. So, as any good blogger will do, I am out to help you see the benefits about this and learn more about how it works. Every day I get someone who asks me how to do SmartPoints for free. I so wish I had a magic answer, but I don’t. The truth is, there is no free program, but there are a lot of options that can make it affordable for any budget.

Why I Choose Weight Watchers SmartPoints System

This post contains affiliate links from Amazon and Tupperware.  I earn a commission on purchases made via these links. 

First things first. I have to talk to you about my history with diets and eating habits. I grew up in a family where food was your reward, a means of showing love, and more often than not the comfort we turned to when sad or happy. Family time was almost always centered around food, and the result for me given poor genetics was being overweight at an early age.

Looking back, I realize how many of my food choices are 100% emotional. Being able to move past that and work on making healthy choices was a must. Weight Watchers gives me the tools to do that. Not only can I eat what I want, but I am being taught how to portion control as well as how to cope without using food as a crutch.

No food restrictions or specialty foods. One of the biggest struggles I have with the term “diet” is that it usually includes limitations on food groups or a requirement to purchase specific foods. To me, this is not only hard to afford but also tough to juggle when you have picky eaters in your family. Being able to truly eat anything on the Weight Watchers Beyond The Scale SmartPoints system made it more appealing for me and our family.

I can cook the same recipes I always did, and simply portion and account for points. Alternately, I am choosing healthier versions of foods, but avoiding things like low-fat or fat-free since so many of those products aren’t terribly healthy, in my opinion. So, I make the same salads, entrees, sandwiches, and more and the entire family enjoys it together. No fancy foods. No pricey products. No supplements. Just everyday food.

Teaches healthy habits. The SmartPoints system is all about making healthier choices. Those who used Weight Watchers in the past will see that a lot of foods are higher in points value now than they used to be. Things that are higher in sugar and carbohydrates are now higher in points value. So, those low-fat treats that are high in carbohydrates are often now more points than they were in past plans.

However, things like lean meats and healthy fats are lower in points value. Also, most vegetables and fruits are now free or zero points. Making healthier choices has never been easier. The SmartPoints system is perfect for helping you learn to eat more vegetables, lean protein, and to drink more water. That to me is much better than buying a shake, a tablet, or having surgery. This is my personal opinion for myself.

Affordable options. Weight Watchers has a lot of choices to make it affordable. Whether you are an online member only or a member who attends meetings, you can almost always find something to fit into your budget. For $20 or less per month, you can get support, tips, their points system, and a wonderful Connect community of others on the Weight Watchers program.

The NEW myWW Program is Here and it’s Our Most Customized Ever! WW is Weight Watchers Reimagined. Join Today!

Alternative programs. While I personally feel using Weight Watchers directly is best for accountability and encouragement, you can choose alternative programs that work well while not being a monthly fee. My personal recommendation is to purchase the Weight Watchers SmartPoints Calculator. This works to not just calculate your points for food each day, but it also works as a method to calculate what your points should be each day and week. If you want to do SmartPoints for free, this is the closest you can come to doing the program without spending a monthly fee.

Many also use the iTrackBites app as a one-time cost of $4.99 to track their food intake.  While it is not identical to the SmartPoints system, it is easy to use and more affordable.  My personal experience with it was unfavorable, but thousands like it as an alternative.

Weight Watchers SmartPoints Recommendations:

• Join support groups like my own SmartPoints Online Support & Recipes Group or the Weight Watchers Tips & Recipes Group on Facebook
• Invest in a quality scale like this Precision Digital Scale with Body Mass Index, Body Fat Percentage, and a 440-pound capacity.
• Kodiak Protein Packed Pancake Mix – this is the base of many of my recipes and is ideal for making sweet treats and muffins without tons of added sugars
• Measuring spoons, cups, and a digital scale for making sure all of your meals are properly measured and points are accurate.  I recommend the Tupperware Measuring Cups and Spoons, and the Ozeri Digital Scale.
• Meal prep storage containers that are portion controlled.  Preparing things like vegetables, fruit, or even lunch portions in advance helps me stay on track.  For preparing meals for the freezer, I have used the Pyrex Food Storage Containers or the Tupperware Freezer Storage products.  For general food storage, I prefer using the Tupperware Snack Cups, Tupper Minis, Microwave Reheatable Cereal Bowls, or the Tupperware Vent N’ Serve products.  Yes, I love my Tupperware, but it stands up over the years and doesn’t fall apart or break easily like other storage.

To help get started on the Weight Watchers program, there are some amazing tools out there. I found that of course, great blogs with recipes help, but also online support groups.  These tips and thoughts are just my personal experience with Weight Watchers.  I am not affiliated with Weight Watchers directly, just a current program participate who loves it and wants to share.

More Weight Loss Tips:

• Choosing The Right Weight Loss Plan For Yourself
• Creating A Home Exercise Plan You Can Do Long Term
• Ultimate Ideal Weight Loss Solutions For Lazy People