New Year, New Nourishment with Sandy Robertson and Linda Kreter
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Welcome to Wise Health for Women Radio with Linda Prater. Women are pressed daily to give more, learn more, and be more, often at the expense of mind, body, or spirit. Each week with intriguing guests and topics, we'll bring you fresh ways to view your limited time, encouraging a shift to new, healthier perspectives. Wise Health for Women Radio, helping women thrive. And now here's your host, Linda Prater.

Good morning and welcome to Wise Health for Women Radio. I'm Linda Crater and we are going to talk about the new year.

What will nourish you in the new year? How will you plan for this new year? And, you know, when we say new year, it doesn't necessarily mean the first of the year, although in this case we are in January. That's fine. But you can make a new start at any time. So you may want to consider this in a broader realm of any time you find yourself in a flat spot, right?

Take a new approach, take a fresh look and start all over again because you have infinite numbers of chances to get it right for you. So we're going to be talking today with Sandy Robertson, a nurse who is just spot on with all of these kinds of things in terms of how do you intentionally make changes and go forward and succeed? How do you maintain it?

Because resolutions or goals or whatever you call it, you have to maintain and you have to support as you go on. So Sandy, let's talk about it.

Thank you, Linda. I'm excited to dive in to this topic. It's perfect in January. Thank you for having me today. You're very welcome. But I also think it's pertinent any time. And so that's one of the reasons we're starting the year off with this. But I encourage listeners, if they get stuck, you know, five, six months down the line, come back and listen to it again.

because it will give you some cues to change things up. So talk about a new year, a new nourishment. What does that look like for you? Well, for me, it looks like redefining

not just my goals but my intentions okay and there's a phrase the dietitians use and health coaches i'm sure you and many of your listeners have heard it in terms of setting smart goals and even though i've heard it and taught it for many years just the concept of specific measurable achievable realistic and time-based goals no matter what the topic i think is a valuable reminder

for everyone, and they can rephrase it in their own words. But whether it's around how much we're eating, how often, sleep, exercise, connecting with friends, those, we can all fine-tune our self-nourishment. And that's really the message of my book, even though, you know, the main title is Why Am I Eating This? The subtitle of, is this the nourishment I need? I really want to remind and offer this opportunity

Healing opportunity for everyone that nourishment is a mind, body, spirit, energetic self-care package. So for me, I've been more focused on walking more, wearing my pedometer all the time, really focusing on getting to sleep earlier and looking at the snacking I do. That's something that I'm just, you know, it's okay to snack. And I snack on almonds and walnuts and I actually count them out. But then I'm

How many more extra little handfuls might I have? So then I bring in the theme that I talk about in the book of self-compassion and just gently asking myself, why do I want to be eating this right now? Why am I snacking? Am I hungry, angry, lonely, tired? You know, another theme or bored or annoyed or.

And just, you know, again, back to it's all okay. Take a breath, maybe go outside, look up at the sky and reset. So that's what I'm about for myself and for my clients. And everyone's very keen, I would say, especially this month to be redefining their intentions around these themes of nourishment.

Well, I would go even further. I think health is now getting a lot of attention, thankfully. Wellness is getting a lot of attention. And I discovered something a week ago that I was guilty of. And I would tell you that I am a very healthy person.

But the article title was, you're probably doing this right now and you're shortening your life. I was like, oh my goodness, I have to look at that. What is it? Well, it talks about sitting for long periods of time.

And it's not healthy. You really should get up every 50 minutes for every hour. And so it's very interesting. Even if you just lift yourself up from your desk chair and stand, just that act of standing gets your blood moving properly and gets you out of this stasis thing. If your butt gets numb, which I will admit to,

You're sitting too long. So that is now my newest intention for the year is to, I know you work hard, Linda, but get up. I do take walks. I do do that. But I don't sometimes get up for two, three hours at a pop. And that's not healthy. Didn't know if all of you knew that, but I didn't.

That's a really great point. I've even heard the phrase sitting is the new smoking. Yes, I have heard that too. I think that was in this article as well. Yes. But it's true. Some of these habits that we don't give any thought to are problematic. Another guest on a show one time said brush your teeth standing on one leg and then the next time you brush your teeth, stand on the other leg. It strengthens you bilaterally.

I love it. Interesting. Isn't it?

It's important to get the blood circulating to all parts of our body, including our brains. Especially our brains. Yes. We think we're tired and need food or a snack when really we need to just, as you said, move around, go outside, take a deep breath for two minutes, shake our arms, shake our legs. Just get the blood circulating, especially to our brains.

Well, it's a simple thing, but it is a good time for an intention. Although if I read something that spurs me, I do it right away, no matter what time of year it is. And that one caught my eye. I thought that was pretty interesting because I know people who, and this includes, you know, going home, reading your mail, sitting on the couch, watching television. I don't know anybody else, but if they watched football games on Sunday, they were very exciting.

But you could be sitting for quite some time. You're right. You're right. So get up. Think of it as, you know, they say couch potato. But, you know, you feel purposeful when you're watching something you intend to watch. But get up. I love this. At least get up during the commercials. That's what I always tell myself. So I didn't mean to tangent us, but I thought that was pretty interesting because sometimes it's the smallest things that can make a difference.

Absolutely. I love that you brought that up. It's very important and I really feel it weaves into back to self-care and self-nourishment. So thank you. Well, I think another point that you had mentioned that we would be discussing today is clarifying your key values and staying true to them. I think we are tugged and pulled in multiple directions. And let's face it, there's a lot of

Hmm. How do I put this? There's a lot of manipulation that goes on, whether it's advertising, whether it's persuasive friends, that's a nicer word for it. But think about it. Your values are what makes you you. So anything, any goals that you make in this year, make sure you're staying true to your values. Otherwise, you're really harming yourself emotionally.

I agree, Linda. And that's why a lot of people start whatever the behavior changes, a new way of eating, a new way of exercising. And after a week, it's this doesn't work for me because it's not aligned properly.

with their values, whether it's the food they're eating, you know, they're listening to what their friends are saying, or perhaps the time of day. Everyone's, a lot of people I know are talking about intermittent fasting and eating twice a day. That may work for some people. It may work well. Others, it's more important for their physiology to eat every two hours. So

Back to values, it's easier to change a behavior, no matter what the behavior is, when it's aligned with our personal values. So, yes, thank you for kicking off the topic. It's really intrinsic to what can support and help people make the successful behavior change by tuning into their values around all the topics, exercise, eating, sleeping, all of it. So do you think people stop?

and consider what their values are, even take the time to write them down? No. Good answer. That's what I was hoping you would say. No, not at all. I think, well, you know, I am in the health coaching and behavior change field, so I'm more familiar with it. But frankly, it was a topic that I didn't hear until a few years ago. Maybe it's been around for a long time. It made a

eminent sense to me, especially being a nurse and just knowing from all the years of caring for people, if it meant something to them in terms of their values, they were more likely to be motivated to change. But

People are driven, I find, by the media, by social media, by what their friends are doing. I gave the example of how they eat or what time. Exercise classes, that's another one. You know, people talking about doing this class or that class. People feel pressured sometimes or driven to try that, but...

Maybe their value is they like to be outdoors connecting with nature by themselves. It's more of a meditative or spiritual time to exercise. I mean, spirituality is another topic that there's so many ways to connect with a higher power or God, something greater than us, so many ways. And I think sometimes people feel pressured to try something and that maybe it's not easy for them or not aligned with their values. So, yeah.

I think it's really great that you brought that up. I'm sorry, I didn't mean to talk over you. I think the hardest part with spirituality or religion is that we're being quashed in terms of what our belief systems are. So you have to be very firm on how much you want to share, what is important to you, what is your priority, and then stay true to it, even if it is difficult, because there's a lot of pressure there.

not to be as authentic as you may wish to be. And that's a shame. I believe that whatever your beliefs are, as long as those are your beliefs, okay. And they don't hurt anyone else. But I think that a lot of it is being erased for a big nothing. And that, to me, is sad because we are just a speck.

I agree. And it's personal for everyone, as you say. And back to the phrase I love from Dr. Steve Sinatra, that there's a doorway into healing for everyone. For everyone, it's a different door. Spirituality is part of healing. There's a doorway into spirituality for everyone. And like you said, it's personal.

And I believe everyone needs to determine what supports them and what supports their values and gives them comfort and a sense of connection and wisdom. And yeah, incorporate that into their self-care and self-nourishment plan in whatever way feels right for them.

I agree with you. And I think no one has to believe what I believe. They can have their own belief system, but having a higher belief system, whatever that may be.

gives you a focus outside yourself. And that certainly does help because I sure as heck don't want to be in control of everything. And I'm very glad that in my case, God has it. So I don't have to control or judge or decide all those things. And that to me is very freeing. When you set new intentions...

And you talk about setting new intentions for a self-care plan. How do you reinforce it? Because I think a lot of people start out with good intentions. They talk about New Year's resolutions are usually kept only until February 4th. And that comes through gyms and spas who keep track of these things. And so I think the harder part is finding programs to do for mind, body, and spirit that you'll do things.

Because you have to maintain it. It's not good enough to start it, but grow within it. Yes, yes. That's another great question, Linda. Back to it's personal for everyone. Some people love to write everything down, either on paper or on their phone or on a computer, on an app. There are a lot of great fitness apps that track fitness goals.

I recommend to people in their own way that they figure out a way to track their mind, body, excuse me, spirit, emotions, energy system, how it's all feeling.

and track what they're eating, how much they're sleeping, how much they're drinking water, you know, the exercising time outdoors. And it can be as loose or detailed as people want, but they have a sense of how they're doing. And evaluate it doesn't have to be daily, maybe weekly, maybe monthly, just that simple question with compassion. How am I doing? With how

how I'm eating, if I'm trying to cut down on snacking, you know, how's that going? How many times a day am I reaching for a snack? Sleep, I say I want more sleep. What time am I actually turning off the light? So tracking, self-care journal, diary, whatever you want to call it, I do feel that that's really valuable to fine tune and to reset. I do too. I started with something a little bit before the New Year.

But it has made a world of difference. And I swapped out my regular light bulb that I read to go to sleep with a red light bulb that cuts all blue and green light. Now, those of you who go out on the water know that boats are equipped with red lights to use at night because it doesn't disturb your night vision.

Same thing goes for reading in your bedroom at night. It sets the tone for a very cozy, lower energy feel. And I crash to sleep at night. It's made such a pronounced difference for me. So I throw that out there as something very interesting because the blue light is

And all that we are bombarded with is not really very good for us. So if you can at least take it away before you go to sleep, make it part of your sleep hygiene. It took a simple blue light blocking red bulb to make a world of difference for me.

That's a brilliant tip, Linda. I mean it because I would say 95% of my clients who I see have issues with sleep. And so I'm always talking to them about sleep hygiene, which people haven't heard. And that's, so that's a great tip. That's a great tip. But it works. And the interesting part is if you have to get up at night and you turn this on, you can go back to sleep also because it hasn't reset your

Your body, you haven't looked at your phone, which is blue light emitting. And I can't tell you the difference. I gave my daughter one for Christmas, a night reading lamp that is the red. And those of you who fall asleep watching television with blue light might want to consider this instead. I think that is such a great suggestion. I love specific things.

tips and tools. And people have heard to disconnect from blue light, say 30 minutes before going to sleep. Maybe the TV's in another room. But as you said, if their phone is six inches from their head, it's going to be difficult unless they turn their phone over. So great suggestion. I love that. I hadn't heard that. I'll have to remember that and try it. Well, I think sleep is like gold. So anything I can do to foment better sleep, just ask me. I've looked into it.

Yes. Cool. So when you look at your perfect wheel of health, ideally, what would that look like? Ah, great question. Or for your clients. I mean, you can make it more general if you'd like. But, you know, we have to have something to aim for. Yes. Well, the elements of the wheel, and I have a sample example in my book, there are many wheels of health.

In every culture around the world, many hospital systems are using them now, including the VA, actually, and their whole health program. But looking at where is spirituality in my life, however we define that, our careers, our energy systems. Sometimes we forget that we're bombarded with energy and life.

Busy airports or office buildings or maybe crowded settings and to clear our energy system in whatever ways healing for us can be helpful and to reset. Family, friends, social support, fun and recreation. You mentioned boating. I find sometimes I personally forget. OK, fun. I need to inject some fun, you know, not just going to the gym.

uh personal development courses with people online or in person and it's i think of the wheel of health the circle of health as a kaleidoscope and it's always changing it's a living example of the quality of our life and all the intersecting parts

And as much as we can, not from a place of pressure, but just to be aware, oh, this is my life and well-being and mind, body, spirit, energy system. How can I offer myself some resetting, some fine tuning to feel balanced most of all? So maybe for a few weeks.

We're a little, we haven't connected with friends as much. We're social support. Just that awareness and knowing, oh, you know, I really need, I'm missing my friends and social support. I need to reconnect. So that's how I look at the circle of health, wheel of health as a beautiful living example of all of us as ever changing. And we're always welcome to shift some of the focus and as a visual of balance, right?

I like that. I like that because we've all, or most of us have seen teeter-totters when we were growing up. And, you know, it's hard to get it to balance, but it's also very fun when you and the other person can balance it because rarely are you the same size and weight. So everybody adjusts a little bit to make it balance out on the fulcrum. And it is just, I think it's very fun. I want to inject one more thing into what the wheel looks like.

to me, one of the most, well, two things. One of the most unifying elements among us is music.

Music is a huge unifier in terms of people who like the same types of music or just music itself. You go into a retirement home and people who are really very non-animated, you play music and they come alive because it spurs memories and joy and it's quite fascinating to watch.

And the other thing I would inject is humor. Nothing makes you more connected to someone else than if there's something you share, a humorous moment. And they are there to be found.

I collect them for the two work Facebook pages, but they are there if you look at it. Or look at these funny animal videos that there's nothing cuter than puppies or seals or just they're just so animating and joyous. And I think sometimes inserting just a little bit of those and sharing it with a friend, I have found gives a connection that only takes you a second to do.

but you've now pinged someone and it made a difference. It made them laugh. I love that. Absolutely. It makes them laugh and it's a quick reset. Just as you said, it could be a shift. Humor is a quick reset. Music, just as you said, you know, three bars of a song on the radio and you're happy. It takes you back. So the arts, humor, great additions. I agree with you a hundred percent.

Well, it's also the hobbies that you love. I know that during the pandemic, most of us had to dig pretty deeply to find some things to keep us positive, keep us occupied. And I remember doing a deep dive thinking, all right,

What did I love to do when I wasn't able to leave home? And, you know, for me, that was handcrafts. I love to knit. I love to embroider. I love to sew all of those old school things. And so I went back to that and thought, why did I ever stop? Wow. Wow. So that helped carry you through the pandemic? It did. That and my pets. Pets are wonderful. Yes, yes.

Pets give you love and touch and all of those things. But I know many people who went, oh, you know, I went back to my watercolors or I decided to learn new recipes. Everybody had something, especially if they had family members and young ones in the house. But if you didn't have young ones in the house, it took more of an effort to find things that took you outside your mind.

Because you didn't want fear born, which was everywhere. Right, right. It's so important to have things that nourish us wherever we are. When we need to stay home, that can keep our minds active or hands active. Or both.

Both, both. I found reminding myself to go outside and nature during the pandemic daily to connect with friends on the phone while I was walking. And that way I was getting the social support and connection while walking, while being outside. So I tried to keep up a routine with that. But yes, crafts, the arts, things that stimulate our mind and our senses. It's important all the time.

Well, in my garden. I remember being so grateful for my garden because you're grounding, you're also accomplishing something, and it did keep you busy. So outdoors does it for me. I know some people would rather go to a gym for their exercise, and that's where they find some friends, but that wasn't an option then. So being outdoors, I was grateful I did not live in a major city.

Every day I was grateful because they didn't have the options that it sounds like you and I had to be outdoors freely walking. Yes, yes. Gratitude. That's on that wheel. Gratitude. Absolutely. Absolutely. It's a support.

regarding eating and a support to, as you said, keep us grounded and help us keep our perspective no matter what's going on, what we are grateful for. Well, doesn't our existence today show us that we are 100% effective getting through hard things? We're here. Yes, yes. And for each person, back to the self-care or the circle of health, the wheel of health,

remembering all those elements. Those are the things that give us strength, that carry us through difficult times like the pandemic or like the loss of a loved one. So being aware and adding to, as you just did, our circle of health,

It's such a great creative way to keep back to this living document for what sustains us, what nourishes us, what comforts us in case we forget. We all forget sometimes or two out of balance in one area and forgetting the other areas like humor or the arts. Well, agreed. And I am one of those people that if I have a goal, I put a picture on my bathroom wall.

And it just reminds me. It's a visual reminder each day, and that has helped. That's how I've achieved many goals, just by a little post-it note where I can see it so that I don't miss it, so I can maintain those good things that I've done. We're coming close to time, so I want to make sure that you have time to talk about

celebrating self-compassion. But first I want to give out your website. We'll do it again at the end, but the website to find out more information is energyworkswithanesswisdom.com. So let's talk about celebrating self-compassion. Linda, so much of the emphasis I find articles about dieting or dieting trends, there can be blame and shame involved.

woven in with that based on people's personal histories and trauma. And say they start the new year on a certain kind of diet or way of eating and a week later, it's not going so well. Inserting self-compassion into our self-care practices and routines is so important. It

helps us remain connected to the rest of the world and to realize just like me, you know, there are many people in the world who start something in January and a week later shift. So it keeps us connected to the rest of humanity.

It's offering ourselves loving kindness as we would to a friend. You know, it's okay that a weekend things are going so well. Just reset, take a breath and reset. So I include a little chapter on self-compassion at the end of my book because I think it really is important for many of us who are

perhaps eating our emotions and need a way to stop and pause and reset in a loving way. I agree with you. And I think that self-compassion is also, if you do not succeed at first, start it again. I love people who say, I'll start on Monday.

I'm like, why won't you start tomorrow? You know, what are you waiting for? Do what is right for you, but you know you can always start at any time again. So I hope that our listeners understand that we are here to support and that these show notes and these podcasts are here to provide good information in terms of how to make the most of this brand new year. Thank you, Sandy.

Thank you, Linda. It's been a pleasure to be here with you today. Happy New Year. Happy New Year to you. Thank you for tuning in today. You can find more shows at wisehealthforwomenradio.com.