360 Health Coaching and Consulting

The stress response in the body is a natural human response. It is also called the fight or flight response and it is the same response your body would have if you were running from a dangerous situation. Blood flow to your legs and arms would increase and the secretion of hormones epinephrine (adrenaline), norepinephrine and cortisol would also increase. Your heart rate would increase so that blood is pumped faster as you run. Muscles responsible for the contraction of waste constrict because the body doesn't want to be bothered with waste disposal while fleeing a dangerous situation. This is an involuntary response controlled by the sympathetic nervous system.  On the other hand, when we are at rest, the blood flow to vital organs increases to aid digestion, heart rate decreases, respiration decreases and muscles relax to allow for excretion of waste. The rest and digest response is controlled by the parasympathetic nervous system. This is a  voluntary respon...

In 2016 a consumer report showed that as much as 68% of Americans, 164 million reported insufficient sleep. On the other hand, only 1 in 10 Americans surveyed considered sleep a top priority. Sleep affects our productivity health and mood but it is often not considered as important as it is. Our bodies have time to rejuvenate and build immunity while we sleep. Sometimes sleep loss is inevitable, such as times when one has an infant or a sick child. At other times emotional turmoils or fluctuations in hormones may cause a temporary disruption in sleep. However, there are times that we lose sleep because it is not a priority. We may also disregard it's importance at that time in favor of hanging out, talking on the phone, working or watching a movie. The recommended amount of sleep is at least 7 hours a night. The number of hours that leaves you feeling rested depends on the individual. Some adults require more than 7 hours of sleep. The starting point for getting better ...

Recipe: 4 sweet red bell peppers 1 small red onion chopped 1  yellow (summer) squash peeled and sliced  1/2 a bag of frozen califlower 4 medium sized carrots 🥕 Canola Oil, about 3 tablespoons Pre-baked and seasoned chicken, cut into strips. ( You can substitute this with chicken breasts cut into strips and marinated with lemon pepper and a light honey mustard salad dressing or any seasoning of your choice) Seasonings for Sauce Crushed rosemary 1/2 a teaspoon of minced garlic Ginger powder Tumeric one dash/ sprinkle of it, about 1/2 a teaspoon Black pepper Salt Curry  Method Wash bell peppers, squash, carrots and onions with salt and water ( I peeled the outer layer of the onions before washing.  Slice onions, and bell peppers. I peeled the squash and sliced it, peeling it is optional, it's just my preference. Puree cauliflower and half of the squash. Add Canola oil and add in bell peppers and onions, sautee for about 5 minutes.  Add in pureed ...

An easy way to motivate yourself to increase your physical activity is by using a step counter. Your first response to this maybe "I don't have a Fitbit." If you have a cellphone, android or I-phone, there are free step counter apps that you can download. Our phones are with us a lot so a step counter can easily count your steps while you are walking with your phone in your pocket or your bag. 10 thousand steps per day are generally considered a good goal for healthy adults. If you currently take 3000 steps a day, you can increase your step count by a thousand per day. I think an important thing to remember is that physical activity doesn't replace exercise when we consider physiological benefits to our bodies. In other words, physical activity will not provide as much benefit to your body as exercise would. Increase your physical activity but still exercise. Your step count will also increase faster when you exercise. Some ...

I took this picture at the end of last year with all my P.P.E on, face shield, mask and a gown. A friend had asked me once if I ever got a picture with my P.P.E on and I said "no." He asked how I would remember this season if I never captured it. I figured it was a good idea since it would hopefully be over soon. My approach to dealing with the COVID19 saga and being a nurse working during the pandemic has been to "just stay positive." However, after the months dragged on and the fight continued I realized that "just staying positive was not enough." It came almost as  a rude awakening when I lost two people within the space of a week, they passed away. I realized that just staying positive was not going to work. I had to deal with the situation. One was COVID related and the other was not. It took a lot of faith, meditation and self-care to deal with it. I needed more than just positivity. In the past I had avoided posting about COVID on my health page be...

The new year generally comes with zeal to make some much needed changes in our lives. We can channel that energy towards making healthy lifestyle changes that will positively affect our lives. If you  usually have intertia about making changes, now is the time to not only plan to make positive changes but to take action even if it is one small step at a time. #newyearnewyou#healthylifestyle#healthmotivation#healthmindset#360healthcoachingandconsulting

Happy New Year! I pray that you are encouraged today and that you have the inner strength it takes to reach new heights! Wishing you a healthy and blessed 2021! #happynewyear#positivity#positivevibes From my IG and Facebook page IG @ify_360healthcoaching.com Facebook:360healthcoachingandconsulting.com