HEALTHY AND WISE: STAYING PRODUCTIVE

Staying healthy isn't always easy in today’s world, is it? Most of us work at a desk, have tight schedules, we’re stressed, out of shape and/or overweight, we don’t get enough sleep, and healthy eating is a adding lettuce and tomato to that burger. An exercise routine is either a New Year resolution forgotten on January 2^nd, or is reduced to running for the bus or to the car on our way to yet another appointment.

No wonder we’re tired, cranky, or sick.

A sedentary lifestyle is not good for anyone, regardless of age or occupation. It takes effort on our part to change the pattern and make choices to keep us healthy. This doesn't necessarily mean we have to change everything at once but analyzing our patterns and incorporating gradual changes will help clear the way to a healthier you.

I've learned the hard way that getting healthy and staying healthy takes effort and some of the necessary choices require dedication to maintain. Like millions of men and women in the workforce I have to juggle my family, a ranch with animals, social media, and creative writing with my employment. I don’t have an office to commute to daily; I work a virtual office job from home. My job entails sitting, whether I’m answering phones or doing contract writing. Deadlines (stress) are a way of life. Here are some things that helped me.

I need energy and a clear mind. This means I need to get plenty of sleep. I can assure you that is easier said then done. Writing to deadlines tends to make for some late nights. I make sure that I space those late nights with three solid nights of eight or nine hours of sleep. Sleep is vital to good health and being able to function properly. If I don’t get enough sleep I’m going to be running on empty by mid afternoon and cranky, tired, stressed, and not productive. I also tend to schedule some nap time after lunch to refresh me. Burning the candles at both ends every day never healthy or wise.

Drink plenty of water. Your body performs best when it’s properly hydrated. I’ll be the first to tell you that I love coffee and always have, but I usually drink a couple of cups in the morning and depending upon my mood, a one in the afternoon or in the evening. Caffeine has never worked to keep me awake it tends to quiet my mind and calm me rather than keep me awake.  However, I always have bottled water on my desk. I drink at least two thirty-six-ounce bottles a day. Water keeps me fresh and alert. If you don’t like the taste of water try adding a slice or lime or lemon to your water bottle.

FYI: caffeine and sugary sports drinks might give some a boost in energy, but they aren’t a substitute for sleep or water. Neither is healthy in large doses. Put the Red Bull away. J

Choose healthy food. I always eat something for breakfast. For me that means a good cereal with fruit and almonds or an omelet. I have food allergies so there are many foods (especially processed foods) out there I can’t eat—like wheat and some whole grains. Since I can’t eat whole wheat I tend to choose potato or combo of gluten free flours but sparingly. I tend to eat more protein and rely on fruit and vegetables for my carbs. Lunch is always light.

Research shows our circadian rhythm is at a low point between 2 p.m. and 3 p.m. and so one is normally a bit tired about then. If you eat a heavy meal or high carbs at lunch it tends to make you even drowsier because blood and oxygen is diverted from your brain to your digestive track. I find high protein/low carb to be the best lunch for a productive afternoon. My snacks, when I have them, are usually fruit or veggies. I love celery (or apple slices) with peanut butter. These types of snacks tend to boost my energy rather than deplete it like chocolate, cake, and cookies.

Exercise. It’s good for the body and brain. When you exercise, your body releases endorphins that energize your mood, relieve stress, boost your self-esteem, and trigger an overall sense of well-being.

I walk. Not as much as I should but I’m working on that. I've been known to put on a fast paced dance song and dance. Most dance songs are maybe five minutes? Gets my blood moving and my heart pumping. I also do stretches. Stretching throughout the day can help reduce pain and pressure on your muscles that often accompanies sitting for long periods.

I do light exercise after eating. It will help get your blood flowing and will help to ward off fatigue. At lunch I try to get outside (regardless of the season) in the sunshine for ten-fifteen minutes and breathe in the air and soak up the vitamin D.

Staying healthy and productive isn't always easy especially when we we’re stuck behind a desk for long periods of time everyday. But, it is do-able with some planning.

• What’s helped you stay healthy and productive each day?  

SONGS THAT MOVE ME

Diane's instructions: List the songs that move your spirit, cut deep into your soul, and threaten to break your heart. Any that inspires you! Up to ten songs and feel free to include links or videos.

This was harder than I thought it would be. Oh, not because I couldn’t think of songs—the good Lord knows, I could have given you pages—but because some of these songs cut deep. And for various reasons.  Many touch me far beyond the subject of the song. Could be a phrase or two of the lyrics, perhaps the music itself invokes feelings or memories. When I listen to them, it opens a door to a time and place. Not always comfortable because the song puts me back in a situation and the heart remembers people, things, laughter and the pain. Some of my songs, here, call to mind things my sisters or brothers went through, some are things I’ve gone through.

A few of these touch my heart in another way—they put me in a zone where I’d like to be. Especially some of the instrumentals because they create a sense of comfort, nostalgia,  peace, and reflection.

Evanescence—My Immortal  This one has deep personal meaning for me. Amy Lee has a knack, especially in this song, of capturing the pain and feelings bewilderment and loss. I’ve been there. My voice range is similar to hers and the first time I sang it in public I actually worried I wouldn’t be able to finish it without tears. But I did. It’s a heartbreaker.

Breaking Benjamin—Anthem Of the Angels. http://www.youtube.com/watch?v=MY3xjIHakY8  I will never hear this song without thinking of my brother Roland and the week prior to his death.

The rest are just songs I like and touch me.

Chris Issac—Wicked Games 

Staind—Falling.   Love the philosophy of this one.
Keith Urban—What About Me? There are days this song is so me. :-)

Tim McGraw—Please Remember Me 

Roger Whitaker—I Don’t Believe IF Anymore. (Thank you Dad for hooking me on this one).

Breaking Benjamin—I Will Not Bow Again the philosophy, much of it is mine.

Instrumental songs that touch my heart:

David Arkenstone & Kostia TheCello’s Song 

David Lanz  Cristofori's Dream 

William Elwood "Elysian Fields 

Hopefully, I  have all the links correct. If you find one  that isn't, let me know.

Holiday stories: Forgiveness

~Story by, Diane Wolfe~

Sarah’s husband Matt, and his older brother Mark, have just opened gifts from their mother. Each son received a personalized book, highlighting his accomplishments through school, college, and work.


Their mother left their father when they were teens and vanished from their lives for many years. She has worked hard over the past year to rebuild their relationship. The brothers have reacted differently to the situation…

Matt flipped through the remainder of Mark’s book, smiling proudly at his brother’s accomplishments. He handed it to his father and retrieved his own book. Sarah anxiously went through Matt’s book again, taking delight in the pictures of him from childhood. Grinning at her obvious enthusiasm, Matt arose to get a drink.

He strolled into the kitchen, debating on whether he wanted to make hot chocolate or just have juice. Matt glanced through the French doors and noticed his brother outside on the deck. Mark was leaning against the railing and staring off into space. Puzzled, Matt decided to investigate.

Mark glanced warily at his brother as he joined him on the massive back deck. The air was quite chilly and grey clouds covered the sky. The wood beneath his feet felt cold even through his socks, and Matt was thankful he had on a sweatshirt. Stuffing his hands in his jean pockets, he slowly approached his brother. Mark stared at the grass beneath the deck and the distraught look on his face surprised Matt. Mark had always been more emotionally stable, his attitude occasionally bordering on detachment. At the moment, however, he did not appear so sure of himself.

Pausing a couple feet from his brother, Matt stood by the railing and waited for Mark to speak first. They stared at the landscaped backyard, both deep in thought. After a few minutes, Mark kicked at the railing with his feet.

“Why the hell did she do that?” he asked, staring at the ground. “Why’d she save all that stuff?”

“Because she loves us,” offered Matt, aware it was not the answer his brother wanted.

“Then why did she leave?” he asked angrily.

“It had nothing to do with us,” replied Matt. “But you need to hear it from her, not me.”

Mark gave him a sharp look. “She told you?”

Matt nodded solemnly. He knew his brother spoke infrequently with their mother and had never given her the chance to explain her actions. It had not been pleasant, but Matt was thankful he endured the ordeal. It had erased the last of his pain and bitterness.

“You forgave her, didn’t you?” Mark asked in an accusing tone.

“Yes, I did,” said Matt firmly.

Mark shook his head in disgust. Matt’s brother had always been able to intimidate him into changing his opinion, but not this time. Considering the efforts of his mother to heal their relationship, Matt would not permit his brother’s negative attitude to undo all she had accomplished. After so many years of turmoil and uncertainty, Matt had peace at last. He fervently wished his brother would make the effort to let go of his anger as well.

“Like I said, you were always her favorite,” Mark growled, his voice heavy.

“And you were her first!” Matt shot back, tired of the same old excuse. Mark regarded him with surprise and Matt simply shook his head.

“How you feel about her is your business,” he began, determined not to let his brother take him down the same bitter path. “But she’s still our mother and has gone out of her way to make amends. I know she loves us very much. And if that scrapbook doesn’t convince you, then nothing I say is gonna make a difference anyway.”

Matt turned to go inside, determined to enjoy Christmas Day with his family. He hesitated, his eyes on his brother.

“In fact, I’m going to call her when it’s not so darn early on the west coast and thank her for my book. If you want to talk to her, that’s great. If not,” Matt said with a shrug, “then I hope it’s something you can live with, Mark, because I sure couldn’t.”

~*~*~*~

Diane Wolfe originally hales from Oregon and presently resides in North Carolina with her husband and two cats. Diane Wolfe conducts seminars on promoting, leadership and goal setting. A member of the National Speakers Association, the author offers her seminars through community colleges, organizations and clubs.


The author’s main work is a young adult series entitled The Circle of Friends. It follows a group of sports-minded couples through relationships, college and into their early careers. Meant to inspire as well as entertain, these books have been described as “encouragement personified”.

AKA Spunk On A Stick, her mantra is, “With a positive attitude, any goal can be achieved!”

For more info about Diane or more about Circle of Friends-Book II Sarah, visit her website.