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Me Time Crafting

My Healthy Journey: Me Time

I feel like I have spent the last month drastically overhauling my physical life. And I have. But now, I’m ready to focus on making me time and self-care.

While I’m giving you advice on how to succeed at Rally challenges, I’m kind of doing them all at the same time. For the first time since high school, I’m exercising every day. And for the first time ever, I have radically overhauled my diet. Like I’ve said the past few weeks, I’ve been cooking at home every day and am eating more whole grains, fruits, and veggies, and I’ve cut out caffeine, processed foods and sugars.

So although there are still plenty of food mission posts to come, so you can use my new experiences to help you succeed, in my head, these are a little bit like old news. Been there, conquered that.

But as you can probably guess, now that I’ve settled into a rhythm, this isn’t actually what I spend all day thinking about. As a matter of fact, not focusing on this stuff is exactly how I got so unhealthy.

Now that healthy eating is more of a habit for me, though, I’d like to talk about something that feels more like real life to me. You know, the stuff that occupies my mind all day.

If you’ve been following along with me (from my writing to going all out for Halloween), you probably know that I like being creative. This job definitely requires a degree of creativity. I spend most days writing, picking out photos, and cruising Pinterest, which means that when I go home and crash into bed to watch Netflix with my dog, I don’t really feel guilty.

But I have spent my life going through creative phases. I like to learn new things, and I like to make things, which has made my life a long line of creative experiments. Over the years, I’ve mastered soap making, candle making, jewelry making, origami, juggling, the yo-yo, theater makeup, knitting, and crocheting, to name a few. And not only do these random projects (sometimes) leave me with nice, new stuff, creativity has many benefits.

I find that creative activities relax me. They let me disengage from the stress of my work and social life and just do something I enjoy. They also make me feel accomplished. When you write a blog post, take a picture, even make a nice meal, you don’t always feel like you’ve actually added anything to the world. But even these simple creative activities can make you feel like you’ve achieved something. That plain piece of paper is a heck of a lot cooler as a swan.

And I’m not the only one. As this CNN article talks about, we stress creativity in our kids because it matters. Even as funding for the arts falls in high schools, most parents with preschoolers still know finger painting and coloring matter.

Creativity helps you believe in yourself, learn to deal with failure, continue to learn throughout your life, and even know yourself better. And the more you exercise that learning portion of your brain through fun stuff, the easier learning things for say, work, can get.

And that’s why Rally also has a mission to help you remember to do something creative. This is one of my favorite missions on Rally because that creative stuff can get really lost in the shuffle of daily life as you get older, but it really is important to make time for it once in a while.

So here are some of the projects I’ve done or am planning to do that feed my creative side. Maybe they will inspire your own creative juices.

1. Write something

As I’ve said before, you never really know what all you can get out of writing until you start. Maybe you won’t end up with a finished product you can use, but you can definitely get something creative and fulfilling out of talking to yourself through writing.

Write Something

2. Decorate something

I recently painted a shelf gold for my new(ish) apartment, which I will show you when I talk about organizing . But if you’re anything like me (or my HGTV-addicted mother), few things are as satisfying as making something beautiful or helpful that you use in your house every day. If you’re looking for some cool and affordable DIY projects (and tips) for your home, explore this list.

Decorate Something

3. Make some art

I have the advantage of knowing how to use some software that lets me create some pretty fun artwork for my walls, which is great because drawing isn’t always my strong point.

But you can always find a quote that you love, make it look pretty, and hang it. And sometimes, with a nice frame, your doodles can look amazing on your walls, too. Or just spend a day scrapbooking and reliving some good memories.

Make Something

4. Grow something

I’ve never really thought about myself as a plant person, but it turns out, I kind of am.

As I’ve mentioned before, I’m obsessed with terrariums, and I own an orchid. I also recently bought a lavender topiary on a trip to Nashville. It smells amazing but requires regular trimming.

Grow Something

But the biggest way I think I just have to expand my plant collection is by growing indoor herbs. There are loads of different kits online and plenty of advice. Fresh herbs are expensive, but they make every meal so much better! I end up throwing a lot of the ones I buy away because they go bad before I can use them all.

Home Herb Pots

Growing your own herbs means you can have a never-ending supply of the ones you use most, and they won’t go bad. I think I will go with mint, cilantro, basil, and rosemary, but you go with what you will use!

And of course, if you’re interested (and don’t live in a tiny apartment), growing a full garden can be amazing. It would be great exercise to work outdoors, and the fresh fruit, veggies, and flowers you get out of it can only add good things to your home.

5. Sew (or knit or crochet or …) something

There are tons of books out there to help you learn these sorts of things, and better yet, lots of free (or cheap) patterns all over the Internet. And nothing else I’ve ever made is as satisfying as the things I can wear. When people ask where they can buy something you made — there’s nothing better!

If you love fashion and want to learn to sew, I have the book for you: Famous Frocks by Sara Alm and Hannah McDevitt.

Famous Frocks Cover

My mom got this for me for Christmas one year, and it has patterns so you can make your own versions of some of the most famous dresses from this century. (They also have a Little Black Dress version!) It is a little pricey at about $20, but you get 20 dress patterns with it. That’s a whole new wardrobe!

Etsy is also the place to go to find cheap, wonderful patterns. For instance, I plan on making a  complete set of these cross-stitch cities from Satsuma Street for adorable nursery art the second my sister-in-law gets pregnant.

3 Pretty Little City Patterns

And there’s no place better for knitting patterns. If you like The Hunger Games movies, this pattern of Katniss’s amazing scarf from Catching Fire was just $5 and took me just 2 days to make:

Homemade Scarf

Creativity time is my me time. It’s when I get away from the hectic demands of my life and just make something. So the important thing is to take the time to try something new and make something you love!

Knit with Heart

Vantage Point: Seniors Knit with Love to Help Others

Before I met with Aїda Bound—a social worker and fierce fighter for civil rights, social justice, the aged, and the underserved—I hoped to impress her with the yarn I was going to donate to the greater Wenatchee Area Hat Project. But as Aїda talked about collecting, sorting, storing, and delivering the hats and the difference the program makes to the (mostly) seniors who make the hats and the children in need who receive them, I was the one who was dazzled.

Health Alliance Medicare employees get the chance to help members every day by giving them great customer service and healthcare benefits. Having a local presence means we can also be involved in North Central Washington communities. Helping others is the principle behind the Hat Project, too. Seniors can join in, even if they are homebound with poor health. Yarn is donated, and hat makers get to choose the design, color, and pattern of each hat and can knit, crochet, or use a loom.

The hat makers know their time and talents are helping others, and it gives them a chance to be creative and social while having fun. One 98-year-old member said it gave her a reason to live. Aїda helped a woman who had dementia and couldn’t remember the pattern keep participating by having her tie knots for quilts made by another member. That way the woman could still benefit from the social support the program provides.

Aїda said, “Love is knitted into each hat and is what makes the difference to the children.” For some kids, choosing a handmade hat may be the first time they have ever been able to pick out something brand-new for themselves.

To donate to the Wenatchee Area Hat Project, please drop off yarn at Wenatchee and East Wenatchee Washington Trust Banks. (They welcome gas card donations, too.)

As someone who donated yarn, it was fun to choose the colors and imagine a senior making something so beautiful for a child in need. If you think a Hat Project could benefit your community, Aїda is willing to help. Call her at 509-888-1953, or email her at gutsgranny@nwi.net.

 

Shannon Sims is a Medicare community liaison for Health Alliance, serving Chelan, Douglas, Grant, and Okanogan counties in Washington. She has four adult sons and two grandsons. During her time off, she performs as part of a rodeo drill team on her horse, Skeeter.

Know Your Heart Meds

Your Meds and Your Heart

Know Your Heart Meds

You don’t need to be an expert on your drugs, that’s what your doctor’s for, but you should ask questions and know the basics about your heart meds.

Whether it’s a pill for high cholesterol or your blood pressure medicine, make sure you know the answers to these questions:

  • What’s the name of my medicine?
  • What does it do?
  • What are its side effects?
  • What can I do to reduce those side effects?
  • How does this drug work with other drugs, dietary supplements, foods, or drinks?
  • How much is a one dose?
  • When’s the best time to take this medicine, like when you wake up, with breakfast, or before bed?
  • How long will I take this medicine?
  • What should I do if I miss a pill?

Helpful Terms for Understanding Your Blood Pressure Heart Meds

Blood vessels move blood through your body. These are the types of blood vessels:

  • Arteries – These carry blood away from your heart
  • Capillaries – These connect your arteries to your veins and help move water and chemicals between your blood and tissues.
  • Veins – These carry blood from your capillaries back to your heart

Did you know? If you laid all the blood vessels of an average adult in a line, it would stretch over 100,000 miles.

Kinds of Blood Pressure Heart Meds

Blood pressure meds fall into 11 different classes, but they all have the same goals, to lower and control your blood pressure.

Classes

How It Works

Possible Side Effects

DiureticsHelp your body flush extra salt and water through your urine.
  • More trips to the
    bathroom
  • Low potassium
Beta-BlockersReduce your heart rate and how much blood it pumps to lower your blood pressure.
  • Drowsiness
  • Low heart rate
  • Decreased sexual
    ability
ACE Inhibitors (Angiotensin-Converting Enzyme)Narrow your arteries and make you produce less angiotensin, so that your blood vessels can open up to lower your blood pressure.
  • Dry cough
  • High potassium levels
Angiotensin II Receptor BlockersBlock your blood vessels from angiotension, so that your blood vessels can open up to lower your blood pressure.
  • High potassium levels
Calcium
Channel Blocker
Prevents calcium from entering the muscle cells of your heart and arteries, which makes your heart’s job easier, and helps your blood vessels open up to lower your blood pressure.
  • Low heart rate
  • Uneven or rapid heartbeat
  • Constipation
  • Ankle swelling
Alpha-BlockersReduce nerve impulses to your blood vessels to let blood pass more easily.
  • Headache
  • Pounding heartbeat
  • Nausea
  • Weakness
  • Weight gain
  • Small decreases in bad cholesterol
Central
Agonists
Decrease your blood vessels’ ability to narrow, which also helps to lower blood pressure.
  • Anemia
  • Constipation
  • Dizziness
  • Lightheadedness
  • Drowsiness
  • Dry mouth
  • Decreased sexual
    ability
  • Fever

Source: The American Heart Association.

Kinds of Cholesterol Heart Meds

Depending on the type, cholesterol meds help:

  • Lower your bad cholesterol.
  • Lower your triglycerides, a fat in your blood that raises your risk of heart disease.
  • Increase your good cholesterol, which guards against heart disease.

Types of Cholesterol Meds

How It works

Possible Side Effects

Statins
Altoprev (lovastatin)
Crestor (rosuvastatin)
Lescol (fluvastatin)
Lipitor (atorvastatin)
Mevacor (lovastatin)
Pravachol (pravastatin)
Zocor (simvastatin)
Lower bad cholesterol and triglycerides and cause small increases in good cholesterol.
  • Constipation
  • Upset stomach
  • Diarrhea
  • Stomach pain
  • Cramps
  • Muscle soreness
  • Muscle pain
  • Weakness
  • Interaction with grapefruit juice
Bile Acid Binding Resins
Colestid (colestipol)
Questran (cholestyramine/ sucrose)
Welchol (colesevelam)
Lower bad cholesterol.
  • Constipation
  • Bloating
  • Upset stomach
  • Gas
  • May increase triglycerides
Cholesterol Absorption Inhibitor
Zetia (ezetimibe)Lowers bad cholesterol, and causes small decrease in triglycerides and small increase in good cholesterol.
  • Stomach pain
  • Exhaustion
  • Muscle soreness
Combination Cholesterol Absorption Inhibitor and Statin
Vytorin (ezetimibe-simvastatin)Lowers bad cholesterol and triglycerides and increases good cholesterol.
  • Stomach pain
  • Exhaustion
  • Gas
  • Constipation
  • Cramps
  • Muscle soreness
  • Muscle pain
  • Weakness
  • Interaction with grapefruit juice
Fibrates
Lofibra (fenofibrate)
Lopid (gemfibrozil)
TriCor (fenofibrate)
Lower triglycerides and increases good choleterol.
  • Upset stomach
  • Stomach pain
  • Gallstones
Niacin
Niaspan (prescription niacin)Lowers bad cholesterol and triglycerides and increases good cholesterol.
  • Flushed face and neck
  • Upset stomach
  • Throwing up
  • Diarrhea
  • Joint pain
  • High blood sugar
  • Peptic ulcers
Combination Statin and Niacin
Advicor (niacin-lovastatin)Lowers bad cholesterol and triglycerides and increases good cholesterol.
  • Flushed face and neck
  • Dizziness
  • Irregular heartbeats
  • Shortness of breath
  • Sweating
  • Chills
  • Interaction with grapefruit juice
Omega-3 Fatty Acids
Lovaza (prescription omega-3 fatty acid supplement)
Vascepa (Icosapent ethyl)
Lowers triglycerides.
  • Burping
  • Fishy taste
  • Increased infection risk

Source: The Mayo Clinic

When Should I Take My Heart Meds?

Your body’s inner clock can affect how well some medications work. Since, you can’t read your body’s clock though, researchers have studied how well heart meds work when they’re taken at different times of the day.

According to a clinical trial from Medscape, blood pressure meds are most effective when taken at night. The random trial tested the effect of taking blood pressure meds at bedtime versus in the morning.

It found that treatment at bedtime was the most cost-effective and simplest strategy to reach the right blood pressure when sleeping and of getting a normal 24-hour blood pressure pattern.”

It also estimated that each 5-mm-Hg decrease in overnight blood pressure reduced the risk of heart events by 14%.

Of course, you should always talk to your doctor before you make a change to your meds or their schedule. You can also learn more about the importance of taking your heart meds regularly and on-time in our Health section.