Meditation, have you heard of it?

Meditation is a simple yet powerful practice that helps calm the mind, reduce stress, and improve overall well-being. By taking just a few moments each day to sit in stillness, we can find greater clarity, focus, and peace. One of its greatest benefits is that allows us to step away from the chaos of life and reconnect with ourselves, bringing balance to our mental and emotional health.

A great way to deepen your meditation practice is by learning how to breathe. Your heard that right! Focusing on slow, intentional breathing can help anchor your mind and body, making it easier to relax. Try starting with a few deep breaths—inhale slowly through your nose, hold for a moment, and then exhale through your mouth. This simple technique can help ease tension and prepare you for a more mindful, refreshing meditation session.

You can join us for our virtual group guided meditation course October 13th at 9am. Take advantage of our October special and save your spot today! Midnight Phoenix Classes

Happy Meditating!

On the Path to Sustainability by Reducing Plastic Waste

The environmental impact of plastic materials has become a significant topic of discussion in recent years.  I attended a webinar yesterday on how healthcare and make changes to aid in our sustainability. During the discussion, it was mentioned that one of the greatest contributors to this issue involves how we deliver healthcare.  We tend to overuse, over prepare, and waste materials.  The same can be said for how we operate in our day-to-day lives.  While plastic can make our daily lives more convenient, it's essential to consider the harm it can cause to the planet. Making a few simple changes in our daily routines can significantly reduce our reliance on single-use plastics, which, in the end, can feel a lot more freeing. 

One easy change is to swap disposable plastic water bottles for durable stainless steel water bottles or tumblers. Not only are these options long-lasting, but they're also suitable for both hot and cold beverages, helping cut down on plastic waste.

Another impactful change is to opt for glass food storage containers instead of plastic ones. Glass containers are environmentally friendly, versatile, and safe for storing hot and cold foods. Additionally, choosing durable, reusable plastic options designed to last can help minimize the overall consumption of disposable plastics.

Other small changes include the use of reusable towels, opting for hand foods instead of those that require washing, and recycling old toys with family and friends.

By incorporating these small changes into our daily lives, we can each contribute to a healthier and more sustainable future for our planet. Consider having conversations with employers about adopting more sustainable practices in the workplace, as every little step counts. Together, we can make a meaningful impact on reducing plastic waste and preserving the environment for future generations.

Some components of this post were created with the assistance of AI.

Prepare for the change

Maintaining a healthy lifestyle can be a challenge, and creating lasting change can be even more difficult. We often view our habits as default settings, but the truth is that they are influenced by our communities, environments, experiences, and exposures. Despite these factors, we have the ability to change, adapt, and grow. However, we also have the ability to regress.

Take a moment and close your eyes. Think about the word "change." What is the first thing that comes to your mind? If you don't mind sharing, leave your thoughts in the comments below. Now that you've identified something you'd like to change, close your eyes again and visualize yourself succeeding in that change. What did you see? Write it down, and take a few moments to examine the details of the image you saw. Did you notice any particular place, climate, colors, people, or surroundings? To build a foundation for success, it's important to start by visualizing what success looks like. This helps us to create a solid plan and anticipate our body's natural reactions to change. When it comes to healthy eating changes, there are several things to keep in mind:

1. Free your mind from the idea that the path to change is linear. It's not a straight line, and overcoming something that has become our norm can be challenging. Science shows that our actions, thoughts, and experiences have the ability to change how our brain communicates with itself (neuropathways). Darn those chemical messengers and receptors.

2. Our bodies will crave the old. Despite what we may say, many of us enjoy predictability. Our mind knows what actions will yield certain outcomes, and this is one of the reasons we may find ourselves returning to old habits. A common thing you’ll read on this blog is the connection between our bodies and science. It truly is amazing.

3. Anticipate that you can't avoid cravings. As you start your journey, your body and mind will remember how it felt when it used to consume certain foods. You will crave the everso perfect combination of fats, sugars, and salt. Realizing that your body WILL crave these things will help you succeed on your journey. Keep a stash of healthy snacks on hand to help you resist temptation. My favorite is a mix of sunflower seeds, pumpkin seeds, almonds, pecans, dark chocolate, or some sort of dried fruits. I keep them with me at my desk, car, gym bag, purse, or anywhere else that is convenient. Otherwise, I’ll find myself in someone’s drive thru ordering a medium fry. Keeping point #3 in mind is especially important if you have decided to increase your physical activity. Your body may crave energy (which we provide to our body by eating) and typically it wants it fast. To avoid making this post too long let’s just note that carbs, glucose, or sugar is the fastest way our body can get energy. You can satisfy the craving for fast energy with some water, a healthy snack, time, and consistency.

4. Don't jump in feet first. Let your big toe grace the waters first. Hahaha! Seriously, start small and create one action item or goal. Over time, you'll build on this action and achieve your goal. Starting small is still one step closer to success.

5. Extend grace to yourself. Change is not easy, and it's okay to pause your action plan. Just make sure to create a guardrail that will remind you to get back on track. Remember that success is a journey, not a destination.

In conclusion, maintaining healthy lifestyle changes and creating lasting change can be a challenge, but it's possible. By visualizing success, freeing our minds, anticipating cravings, starting small, and extending grace to ourselves, we can achieve our goals and live a healthier life.

Will there ever be enough time?

Visit times in the doctor’s office seem to be getting shorter and shorter. Leaving patients, and surprise…even their doctors questioning the care that’s provided. The new game is how do we make visits more efficient? Can this be done? Some doctors have taken it upon themselves to circumvent this by establishing direct primary care practices. Creating more autotomy with which medicine is practiced and how visits are conducted. Others have begun to develop the skillset of support staff. Thus, separating data collection from the physical exam and decision-making. Nonetheless, how medicine is practiced has become challenging from the lobby to behind the exam room door.

Navigating a visit to the doctor’s office can be difficult especially if it’s your first visit or you haven’t been in a while. It can be even more intimidating if you are functioning in the capacity of a patient advocate. Don’t fret though! I’m here to help you make the visit a little bit easier and enjoyable.

First things first, and I mean FIRST! Find the right physician for your medical needs.   Establishing the best doctor-patient relationship is number 1 on the list of how to navigate your doctor’s visits.  Throw away the list of the perfect significant other and replace it with the perfect doctor.  I’m just kidding.  However, this relationship is one of the most important relationships you’ll ever have. When you leave that initial visit, otherwise referenced as the new patient visit, there’s only one question that needs to be answered.  Will I be able to trust them with my health?  All the other boxes may be unchecked.  However, this one can’t go unfulfilled.  It can be a matter of life or death.  

Second, when preparing for your visit identify what kinds of questions you have.  Don’t forget to write them down.  Remember, we are trying to optimize our time.  Are you interested in preventive measures or would you like to understand how to better control conditions that may have already taken place? This is important because it helps to determine the type of visit. In today’s world of medical practice, the visit type is essential.

Why is the visit type important? First, we should discuss the different types of visits. Most offices will have the following visit options: new patient, acute care, chronic care, comprehensive physical, and procedural visits. There can be other visit types based on the specialty. Now that we’ve discussed the visit types, we can discuss their significance. Primarily, this is used to set the focus of the visit (agenda) and the length of time. What is the purpose or priority?  Is there a new problem that needs to be addressed?  Are we assessing the status of a pre-existing condition? Or are we preventing a condition from occurring, thus screening tests and counseling are the focus?  The request to focus on the visit's agenda isn’t to neglect other concerns but to allow for the most appropriate decisions to be made with clarity.  The human body can be vastly complex.  Dedicating the proper amount of time to these matters is truly what’s in your best interest.  Combining multiple visits in one can leave you unsatisfied.  If you find yourself in this situation tell the front desk staff that you have multiple concerns when making the appointment.  Perhaps the length of the visit can be adjusted to accommodate this.  Also, utilize a telehealth visit after an in-person visit.  The physical exam has already been done. Therefore, the second visit might be more conversational to determine the next steps. 

Third, try your best to bring concise documentation of your past medical history.  When trying to enhance your visit records that are pertinent to your concerns are most helpful.  This allows you to become more familiar with certain medical processes and allows your doctor more time to focus on your needs. What’s more satisfying than preventing repetitive tests and gaining more time?

Last, end your visit by reviewing the treatment plan. Ensuring that you have a proper understanding of what to do will help increase the likelihood of achieving your goal.  Both you and your doctor just might leave the visit with a smile and a good day. 

Hopefully, these tips will help you and your doctor achieve a satisfactory visit.  Now take a deep breath with me and relax those muscles.  We’ll talk about creating health goals next time.