Mary Claybon's Middle Way Health Blog

4 Questions to guide your healthy lifestyle

What are you eating?

Make a list of the healthy foods you love and like and those you don’t like. Make sure your daily diet includes the foods you love. If you are not sure what healthy food is any more, consult with a registered dietician or coach and be well on your way to a life time of eating for health and joy. Eat foods that are fresh, plant based, unprocessed, whole, and nutrient rich.

What are you drinking?

Most important are you drinking enough water? Your body is made up of 80% water and water is needed to keep all of your metabolic systems working smoothly. Drink at least 8 glasses of water a day-not flavored water or fortified water or energy water-just plain filtered or spring water. You may need more or less according to your body size and activity level. Make your first choice of beverage a glass of water. Squeeze a little lemon juice in for added flavor and nutritional balance.

What are you doing?

Just move! Make sure your body gets enough movement during the day. Wear a pedometer and measure the number of steps you are walking in a normal day. Work toward getting 10,000 steps a day. Soon you will notice you are parking farther away when shopping, doing more daily errands, and taking extra walks during the day. Don’t just sit there- MOVE!

What are you thinking?

Watch your thoughts during the day. Notice when you feel afraid, anxious, or a sense of urgency. Take a deep breath and allow your mind to focus on positive thoughts. Bring joy into your life with little things- notice the flowers and trees in spring and summer, the falling leaves of autumn and the glistening snow of winter. Slow down and appreciate every moment and most of all have some sense of spirituality –the thought or feeling that you are not alone in the universe and that you are loved and cared for at all times. Pray; meditate; sit quietly with a book that makes you smile. Laugh more, and relate to others with a sense of compassion and forgiveness.

I love my pedometer. Go for 10,000 steps a day.

If you want to begin with lifestyle changes and exercise is your top priority, go out and buy a pedometer and work up to 10,000STEPS PER DAY. I love my pedometer. I put it on in the morning and track every step. You would be surprised how little walking you get in if you sit at the computer all day. On the other hand if you have steps in your house and you vacuum daily, run errands, do the gardening, and walk to the mailbox, you may find that by mid afternoon you have over 5, 000 steps. Now all you have to do is go out and take a brisk walk for less than an hour and you will have your 10,000 steps. You can sneak steps into your day by parking your car farther away, walking up and down every aisle in the supermarket, window shopping at the mall, or simply walking around while chatting on the telephone. I wish I had invented the concept of 10,000 steps. 10,000 Steps is equal to about 5 miles of walking. In the beginning don't worry if you are getting sufficient aerobic exercise at your target heart rate, just WALK. Once 10,000 steps is a habit increase your intensity and frequency, but for now just clip on your pedometer and get walking, and of course, if you are not used to exercise, check with your doctor to make sure you are ready to begin.

I found a great web site using this concept.
http://www.thewalkingsite.com/10000steps.html

What Good is Your Wealth Without Your Health?

More and more people talk about saving for retirement or at least working well into their senior years because they did not save for their retirement. Whatever your plan for staying financially secure in old age, make sure you include a wellness program in your plan. If not, you may be spending your hard earned and smartly invested funds on your healthcare. It costs over $40,000 for bipass surgery, which of course is usually covered fairly well by your health insurance, but think about your medications to keep your heart and blood vessels clear to prevent repeat open heart surgery. Cancer is one of the most expensive diseases, and much of it can be prevented. Even if you do get sick in old age, the more you invest in your wellness and healthy lifestyle now the more capable you are of healing and recuperating later. So what good is your wealth without your health? If your going to invest money and time for you and your family's future security and pleasure, think about the state of your body and mind and invest time and energy into health and wellness by daily exercise, smart eating, and a positive attitude. Live your life as if today is the last day of your life and as if you are going to live to 100.

Retreat

I just returned from a retreat a "treat" I gave myself- a time to heal, a time to feel, a time where I have no time schedule other than the two appointments I had with Emmett Miller, a physician and coach from Nevada City, California. Normally my life is pretty distracted with technology-blogs and websites and emails and also the myriad of home responsibilities and relationships. My retreat is a time for me to step back without a computer-just a journal and read the books I have wanted to read; write without a specific goal or deadline; sit in the fresh air and listen to the birds and the wind blowing through the trees. and although annoying, share space with the bees who are curious about me as I sit outside invading their peace.
I was in Nevada City, California staying in the mountain, where my cell phone did not work. This was nice too.I couldn't distract myself with a phone call either that I initiated or that I just had to answer.

Every morning I woke up very early, between 3 and 5 AM. This was natural as I was still on Cincinnati time. I stayed in a small studio apartment. There was no coffee pot so I went to the local thrift store and bought a really nice Braun drip coffee maker for $3.00. I love fresh coffee in the morning in a real cup. Then I would go out on my little deck, wrapped in a blanket, and just sit in the early morning air. At this time of the year in Northern California it is cool in the morning, although by mid morning the sun was strong and the temperatures would rise, reaching at least 75 degrees during the day. As I came down from the mountain the temperatures were even warmer. Not one day went by without sunshine. It was a beautiful week.

I shared my outside space with several deer, who were not shy at all. They came rather close and we simply made eye contact with a mutual understanding and agreement that peace was peace and we would not disturb each other. After a morning of sitting, reading, writing and reflecting, I would take a short walk in the woods and then leave for the day and go into the small towns of Nevada City and Grass Lake.

This is gold country, the home of the early gold mines between California and Nevada. I did not know that Nevada was the name of this California town long before the state of Nevada became reality. They had to add city to the name after Nevada became a state. So now there is Nevada City, California, located between Reno, Nevada and the capitol of California -Sacramento.

I felt right at home. There was a Prius everywhere I turned. I just got my little hybrid this month and not only love the drive but love the idea that somehow I am doing something good for the earth. The people made me feel at home too-casual, friendly, and free spirited.

Although I enjoyed the shops and restaurants, I used this time for something deeper, more serious perhaps, but precious time to stop all of the frenzy of life and go inside to the hidden spaces I cover up in my heart. Those places of hurt and pain, places where feelings lay buried, and bring up to the surface questions I have little time to answer.

When it is time to return home, I feel a sense of clarity of purpose, and a renewed sense of love for everyone and everything.

My flights all went smoothly. My rent a car was a trusted friend. I got back to Cincinnati very late because I flew in and out of Columbus, leaving me to drive an hour and a half after my arrival at 10:30 Friday night. I got back to Cincinnati about 12:30 AM, but still on California time, it felt kind of like my drive back up the mountain after a day in town.

I put in the CD my daughter Marcie made for me last Mother's Day and enjoyed my drive home listening to songs about searching, peace, life, and love.

I walked in the door and there was my husband. We embraced and loved each other even more than ever.
It is this time we take away from each other that brings us closer. I also loved my home more and realize I have my own deck and my own trees and my own bees and if I am quiet, the deer will visit too. If only I could take time away from the technological distractions and all the things I think my house and work are calling me to do.

A retreat need not be a week in California, but simply an hour to sit, read a book, write in my journal or walk in the woods. It's all right here. And my heart goes with me wherever I go, ready to be open and authentic if only I stay in touch.

Thank you Emmett, for reminding me of inner and outer beauty and life's rich experience awaiting my acceptance once I step out of the way of thinking I know my direction.

STOP

YOU HAVE TO STOP SOONER OR LATER

For years people who have talked about wellness referred to weight loss, fitness or smoking cessation programs. Later we identified the role stress plays in our overall health and wellness so we developed stress management programs.

Interesting that although the wellness industry has spent the last 20 years designing programs and providing health promotion information to the point that most consumers are very well educated, health is not improving much - Not the kind of health that is defined by an overall sense of balance of body, mind and spirit or physical, emotional or spiritual togetherness. In fact many people are exercising and watching their weight. Unfortunately many people have given up and continue to spiral upwards. There is no loss of material on what constitutes a healthy diet or adequate fitness program. There are also more self help books published than ever before to help us deal with our stress management.

Keeping all of this in mind, it is interesting that when I work with people as a wellness coach, their vision often includes a regular exercise program and healthy diet, but it always seems to include the word balance and gaining more energy and enjoying life more. Yet that is the one place it is hard to concentrate. To stop all of our activity, whether it is for our work or just to keep the house managed is very difficult. We just keep going until our body can’t go anymore and then we get sick. It is when we get sick that we question how we have been going about getting all these things done.

More and more people have said to me that they need to take time to meditate, yet less and less do. Why is that? I know for myself I often feel that once this or that item on my to do list is complete, I will be able to sit back and relax. Sitting seems such a waste of time when there is so much to do. That is why we recommend that you schedule a regular time for meditation regardless of what is going on in life or with work. It has to be as built in as brushing your teeth. It has to be an everyday occurrence.

But what if we are just not of the makeup to sit in a formal meditation? That is not necessary, but what is necessary is to have some sort of practice built into your life for reflection on more than your everyday tasks. The fact is that one’s body and mind can’t keep on going without a break. Eventually you will have to stop.

As you reflect on your own renewal as spring approaches, build into your day a time for silence, prayer, yoga, reflective reading, listening to peaceful music, journaling, or if you can, sitting in a position of meditation, following your breath long enough to feel a difference in your body- a feeling of peace and quiet rather than rushing and a sense of urgency. If you practice enough, it will become a memory in your body that you will be able to tap into when life is speeding by. Like all of my clients, it has to be a priority and goal for change. Let that be now and not later.

Mary Claybon is a nurse, health educator and licensed wellness coach with over 30 years of experience in the field of health and wellness. Through her business Promoting Health: The Middle Way LLC, Mary has facilitated wellness programs for businesses and individuals and now offers telephone and web based coaching nationally to facilitate lasting behavior change. Mary also facilitates A Course in Miracles group in Cincinnati, Ohio. Visit www.wellcoaches.com/Mary.Claybon or call Mary at 513-309-8377. Mary’s e-mail is maryfree@cinci.rr.com.

First Things First

My friend Donna reminded me of a quote she thought was from Stephen Covey's Seven Habits of Highly Effective People  "First things first and let all the rest go." Well I loved that time management philosophy and I do own that book, but could not find it among my many many books. So I Googled it and found that Stephen Covey wrote another book First Things First-Live, Love and Leave a Legacy.

Whatever, I like letting the rest go. So for me the first thing, of course, is home and family, my morning reading and lesson reminders of A Course in Miracles, health and exercise, and then this week my first things were to finish making choices for bathroom renovations and redecorating, completing my web site, and again decluttering and cleaning, which seem to be a never ending task.

I notice how I get sidetracked by a Soduko puzzle, or interesting television program, or book I haven't picked up for a long time, or a friend's phone call, or one of my adult children calling, or my husband just wanting to chat, or an e-mail that pulls me into another task. And then I think "first things first." Friends and family and just sitting and talking with my husband are all first things aren't they? Aren't they what living is all about? And loving? but the legacy part isn't going to happen if I don't focus.

You know if all I leave behind is a full, rich, and satisfying life full of love. Isn't that a legacy?

Back to First Things First, I am grateful that my friend mentioned this quote to me. It has been very helpful - especially the part about " and let all the rest go." Every time I work on my to do list I now think, if I were to get sick and have to lay on the couch and baby myself and watch my favorite shows or sleep all day, what would be a loss if it did not get it done?

What are your first things?

Journals

Jeanette, thank you for visiting my blog and I am glad you are thinking about journalling again. I love my journals. They are like a best friend. I open them up and write thoughts, what I am doing or what I did that day, poems that pop into my head, the beginning of a novel, titles for books, deep deep emotions, funny stories, and whatever feels right to write. I do not sensor my writing or judge it. God forbid anyone goes into the cabinet where they are stored. Reading my journals would reveal one crazy woman but they would be interesting, that is, if you can read my writing. It is not easy. I sometimes scribble and if I journal with a glass of wine the words can seem to go all over the pages. But it is fun. I always have a journal with me when I travel and so along with photo albums I have the written word on my journeys. I have a journal for when our whole family went to Hawaii. I have two journals from our trip to Israel. I have journals from both trips to Italy and my trip to Spain. I write down my thoughts, images, the foods I eat and the people I meet. A couple of years ago I took a vacation all by myself - kind of a retreat - and would take my journals into the restaurants where I would dine by myself and enjoy writing. I have been journalling now for years. I don't know what will happen to them once I am gone. Perhaps they will be buried with me or if I am cremated, they will be burned along with me. Who would want them? They are my words and my story and hopefully I will take out the parts that can be published and make some sense out of all of that for a book someday.

Beginning

Welcome to my blog. This is my first post and only a beginning. My purpose for this blog is to share my thoughts and my life with you and you with me.

I am a writer and have been for years. When I was younger I loved writing letters to my Aunt and to friends - pen pals-remember those days? It was so exciting to sit and write a letter, unleash thoughts on pretty paper and send it out in a stamped envelope. And then getting a letter in return - well! what a delight! I couldn't wait until the mailman came and had mail for "me". I would write long letters and I know my Aunt really enjoyed reading them, but I wonder if she enjoyed them as much as I enjoyed writing them.

Then I began a diary when I was in third grade. Remember those- the ones we would write in and then lock with a little key? Well that's the kind of diary I had-so that we could write secret thoughts. All I remember writing was "I kissed a boy today." That was the boy I met on the Santa Fe train when I went with my grandmother to California. It took us three days to get there and it was one of my most exciting memories. My diary could have been so exciting if I wasn't so intimidated by the pages. I didn't let the words flow like you do when you write a letter. Instead I wrote the part about kissing a boy. Then the next day we kissed again. It was really nothing. He was in his seat and mine was in back of him. He would climb up, we would kiss, and then laugh and giggle as we were told to sit down. So I entered " I kissed a boy today." Then next day it said "I kissed him again." After that I think I wrote what I did in California, but since I don't have the diary anymore I am not sure what it said. I only remember the kissing part.

As I got older I continued to like to write except when it was an assigned paper. Then I was paralyzed. It took forever to get the words down. Research papers made me so nervous and any writing assignment caused anxiety. Once I got started I enjoyed writing and managed to complete my Masters. Later as a professor myself I always assigned papers and presentations. I think everyone should develop writing and speaking skills. But my favoritie writing was and still is when I am all alone and just want to write. I can make up poems and write about life and my days with no trouble. I liked to write and I still do.

Today I have over 50 journals. I began my adult journals when I was about 33 years old. That was over 20 years ago. A journal is always in my purse and I write almost daily. I don't edit or worry about what I am writing so it comes without anxiety and my journal feels like my best friend- no judgement and completely open to my every word. So I write and write and sometimes draw pictures and excerpts from books or tell what my day was like or jot down a poem or the title for one of the many books inside me.

My journals are hand written, but I have also enjoyed correspondence on e-mail and have many documents written on my various topics of interest. I still enjoy writing letters on pretty paper in a stamped envelope but I also enjoy this new technology although I am overwhelmed by its many possibilities.

I have been wanting to write a book for a long time. I have thousands of words written for a memoir. I have written several poems and essays on health and wellness. I want to write a book that you can read, but again I have that same anxiety like it is an assignment and thus I lose my creativity. Now it has to be organized and look like something that has a linear train of thought. My mind doesn't work that way. My thoughts often feel like flash photography on high speed. Meditation and yoga are necessary practice for me so that I can slow down and focus and balance.

So I started this blog so that I could write and perhaps hear from you. What do you like or not like about what I have to say? What do you want more or less of?

My writing has a consistent theme - deep health and wellness going beyond just how we stay fit and trim and live forever, but how we enjoy our existence realizing we are forever.

Maybe you will share your stories.

That's all for this post. I feel myself editing my words now and that stops me from flowing. I will write more. This is just a beginning.

Thank you for visiting.