Happy Thanksgiving!

I know a lot of the country is experiencing very bad weather.  I hope you will be safe and warm.  Our internet is so slow, today, and I can only assume it is because of so much nasty weather everywhere.




Mindful Monday: What are You Thankful For?

I know we should be thankful every day not just the week of Thanksgiving.  But, this is always a fun exercise I do with my kids each year, and it is fun to see how their answers change over the years.  I am doing it with my daughter this year.  She is 15.  I gave her until Thanksgiving day to complete it and then I will share both of our answers on Thanksgiving Eve to this blog.  If you would like to join in click on the printable template below, print it, answer it, take a picture of it and then share it in the comments to the post that will be created on Thanksgiving Eve.  There are no right or wrong answers.  If your kids or grandkids join in, save them and compare them as the years go on.  It is fun to see how perspectives change with varying age groups.

I did not get to create my podcast last week.  We had no internet for a day and a half.  I will not be doing one this week, so next week will be the third podcast.  Remember you must sign up to receive the podcast until I upgrade this blog.  I will try to keep up with my regular posts this week, but with the holiday I am not so sure.  I hope everyone has an amazing Thanksgiving, and don’t forget Christmas and New Year’s is coming, and I would love to be your Health Coach.  Contact me using the form below for all questions and comments.



Wellness Wednesday: Cold and Flu Prevention Part 3 Break the Chain of Infection

Updated April 28, 2021. Welcome to part 3 of breaking the chain of infection in preventing Cold and Flu.  Last week I discussed the Reservoir.  Today is the Portal of Exit.  Since I am discussing Cold and Flu I will only discuss Portal of Exit as it pertains to that topic.

The Portal of Exit is the method by which the germs leave the Reservoir.   So, for example, coughing and sneezing.  In a medical facility, there are clear protocols to break this part of the chain of infection.  But, what about at home or in the community?  Of course, handwashing is always the #1 way to prevent Cold and Flu from spreading.  Carrying hand sanitizer for in-between hand washing is a great way to reduce the spread of germs.  Covering the mouth when coughing or sneezing.  If coughing or sneezing into a tissue, the tissue should be disposed of immediately.  Good hand-washing after sneezing or coughing.  This seems like it could be an all-day process if you have a Cold or the Flu, but it is super important in preventing the spread of germs.  Again, hand-sanitizer could be used, but hand-washing should occur every 3rd application of hand-sanitizer use.  If you use a hanky, instead of tissues, be sure and keep it contained to yourself, and wash hands immediately after using it.  Wash it daily when cold or Flu symptoms are present.  Try to stay home, or away from people as much as possible, when you have symptoms.  If you can medically do so safely, try an OTC medicine to control cough and secretions.  You should always ask the advice of your doctor if you have pre-existing medical conditions or contraindications for taking such medications.  If you have HTN, or CKD these medications can be particularly dangerous.  If you research the topic and ask your doctor, Claritin and Benadryl may be OK for these conditions.  Flu shots may be advised for people with Chronic Conditions.

If you have any questions, or comments feel free to message me using the contact form below. 

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Mindful Monday: Mindful Yoga

Updated 4/12/2021 Below is an easy, slow Yoga practice video.  Once you learn the Yoga moves it would make sense to me to do your Mindful Yoga with soft gentle music, nature noises, or no noise.  Incorporating breathing exercises, with your Yoga would also be an awesome way to do Mindful Yoga.  Remember with Mindfulness you are being in the present with whatever is happening in your day, not avoiding it. It is a way to deal with the triggers and stressors of everyday life.   That would be more of a Meditation Yoga.  If you would like a Guided Imagery to listen to while you do Yoga, use the contact form below to message me for pricing and details. I have a certification in Guided Imagery. The Guided Imagery will be created specifically for you, with your needs and preferences. I will need to gather some information to create a personal Guided Imagery mp4 file for you. There are tons of free Guided Imagery videos on Youtube if you would rather try a free version.

April 2021 is Stress Awareness Month, on this blog. Mindful Yoga and or Guided Imagery are two great ways to help relieve stress. I am giving away 10 coaching sessions in April. If you would like to learn more, click here. You can always use the contact form to email me with any questions.

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Sweating on Sunday: Health Buddy Melissa 2020 Walking Challenge

Join me in 2020 to walk 1800 miles in a year.  This is a walking challenge, and anyone can join for free.  Post weekly to the Health Buddy Melissa Facebook page The challenge will be pinned to the top of the Facebook page, once it starts, for easy finding.    If you want motivational help, healthy eating help, resources or other exercise info, sign up for one of the available Health Buddy packages.  If you want me to walk with you via text, phone call, etc sign up for my Walking Buddy package.  This will start right on January first.  Start your New Year off right, and get moving.  I will be walking 5 miles a day, 7 days a week.  That is the challenge.  If you walk more than 5 miles, great.  If you walk a lot at work, the challenge is to commit to one mile, non-work related walking.  You don’t have to go out and walk 5 miles all at once.  Like for me, I can walk 5 miles in one workday.  When I am not at work it is a bit more challenging to get that many steps in for 5 miles.  I do wear a Fitness Tracker and try to get up and walk 250 steps each hour.   I offer gift certificates through December 31st.  Give the gift of health, use the contact form to message me for all orders.  My November and December special is Don’t Gobble Til You Wobble.  Check it out, and don’t sabotage your diet progress this year.




Health Buddy Melissa Podcast #2 Early Signs of Kidney Disease

I have recorded my second podcast titled, Early Signs of Kidney Disease.  It is available to email subscribers exclusively.  If you would like to listen to it, use the contact form below to message request it.



Wellness Wednesday: Cold and Flu Prevention Part 2

Updated 4/21/2021:

Last week I discussed the first chain of infection.  This week I will discuss the second link in the Chain of Infection:  Reservoirs.

So, let us say the first link was not broken, and the pathogen or germ was able to continue to the next link in the chain.  A Reservoir is anywhere that the germ lives.  This can be animals, insects, dirty surfaces, dirty equipment, soil, water, and of course humans.  Getting rid of the reservoir will break this link in the chain and may prevent getting the Cold or Flu.

Ways to break the Reservoir link:

1-  Don’t leave standing water around.  If you are like me and you enjoy watching birds, and butterflies make sure you are changing the water frequently so germs do not thrive, and grow.  The same can be said for pets or animals who live outside.

2-  Disinfect surfaces and equipment daily, if exposed to high levels of germs.  Of course, this would be any health-related facility.  But, it could also be anywhere that dirty hands can come in contact with surfaces ie stores, restaurants, movie theaters, daycare, school, church, etc.  Carry hand sanitizer and wash hands with soap and water as soon as you return home.

3-  Control pests around home and business.  Pests can include rodents, insects and other possible germ-carrying animals such as possum, skunks, armadillo, etc.   Make sure your pets are healthy and have proper vaccines, flea and tick control.

4-  Stick to infection prevention such as handwashing, getting vaccines if advised by your doctor, get enough sleep, eat a well-balanced diet, and exercise regularly.  Some supplements that may help are Zinc, Vitamin C and Vitamin D.  Be sure to learn about how to take properly, and any side effects.

5-  Soil testing procedures should be followed as advised by government policies.

It is possible to avoid Cold, and Flus by breaking the chain of infection.  It takes being mindful and diligent in good prevention measures.  Always remember that the #1 way to prevent Cold and Flu is good handwashing.

If you have any questions or would like to learn about my April freebie, new 30 day coaching plan, or anything else, please use the contact form at the end of the post or email me at melissa@healthbuddymelissa.coach.


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Mindful Walking in Nature

Edited 3/29/2021 Mindful Walking is not Fitness Walking.  It is a walking Mindfully.  What does that mean, exactly?

Obviously, if you are walking you are still getting exercise.  But, Mindful Walking will not focus on the exercise but rather experiencing everything about the walk, in the moment.  If you think of who, what, where, when, why and how it can be better understood.

Who?  Who is walking with you?  If I am walking mindfully I would rather be alone.  However, that doesn’t mean anyone else has to do it that way.

What?  What are you doing while you walk?  For me, I listen to relaxing piano music on my phone, when I walk mindfully.  I also experience the things I hear, see, smell and feel.  How do those things make me feel emotionally, hopefully happy, but maybe scared if for say I come across a snake, or not so friendly dog?  Are you noticing your breathing, any pain, feeling your feet hit the ground appropriately?

Where?  Where are you walking mindfully?  Most of the time I am in nature, but mindful walking can be done anywhere as long as you are experiencing all things in the moment.

When:  When are you walking mindfully?  I walk mindfully for pleasure and relaxation, so I am going to be where I love to be.  However, maybe you would want to walk mindfully when it is raining, or snowing to experience different experiences in the moment.

Why?  Why are you walking mindfully?  I do it mostly to relax, but could also be for stress relief, anxiety, work out some anger or frustration, etc.  The important thing here is that you would be in the moment experiencing whatever is going on.  You are not trying to escape life or feelings, but rather experience them and learn to cope in the moment.

How?  How are you walking mindfully?  Are you flailing your arms, breathing heavy, heart racing, maybe cursing, or just a nice gentle walk.  Experiencing all of this in the moment will help you to learn more about yourself, learn possible triggers and how to avoid or cope with them.

Mindful Walking is not reliving the past.  It is now and in the moment.  It is a great coping mechanism to learn.  If you would like to learn more about Mindfulness or Mindful Walking, use the contact form below to message me for a free meet and greet.

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Foodie Friday: Turkey Stuffing That Is Kidney-Friendly

Boxed stuffing is so easy, and fast.  But, if you have CKD, Diabetes, food allergies or intolerances learning to make an easy Turkey Stuffing is super important.  Boxed foods are full of sodium, phosphorus, and other preservatives, making it a not so healthy food choice.  I combined some recipes I found to come up with an easy delicious turkey stuffing recipe.  We don’t actually stuff the turkey with it.  So it is a side-dish at our house.  You can use any bread, but white breads will have less phosphorus.  You can either bake the bread for a few minutes in the oven or toaster, then brake them up or use day-old bread.

1 1/2 cups celery

1 cup onion

1 cup unsalted butter

7 slices of white bread

7 slices of oat bread

1/4 tsp ground sage

1/2 tsp ground thyme

2 tsp garlic powder with parsley

2 medium apples chopped

1 cup apple juice

Melt butter in a large pan.  Saute onion, celery, and apples in the butter.  When they are cooked through add the spices and the bread.  Coat with the buttered mixture and apple juice.  Cook at 325 for 20 minutes.  You can refrigerate ahead, but be aware it will take longer to heat it up.  I personally would add just a sprinkle brown sugar or cinnamon to the top when done, and maybe some almonds. Or offer them on the side.  Yum