How To Transition to a Healthier Lifestyle

The more things to juggle, the more challenging it is to balance life.  This episode presents the importance of balance, first through the eyes of a child-gymnast multi-sport athlete Irish Planes-Funtalan who was gracious enough to answer my questions. Watch the video-interview here: https://nanaysnotes.blogspot.com/2024/03/the-balancing-act-interview-with-irish.html

Some interesting studies show why balance can mean strength, determine sobriety and predict early death risks like this one: https://www.independent.co.uk/news/science/the-simple-tests-that-tell-if-you-ll-live-to-a-ripe-old-age-9303994.html

Special appreciation goes to a dear friend Zebedee Zuñiga for helping me make beautiful balance and mix of the Nanay's Notes Season 4 Theme Song used in this episode!

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

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Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
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Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

If only I had multiple arms to balance multiple tasks. I just might make it to the end of this tight rope with balance! But what does this study say? The ability-to-balance-self-on-one-leg-with-eyes-closed test can predict if middle-aged people are at risk of death before the age of 66??? You mean I might not make it to the end at all? 

Balance must be important! Discover with me how balance is possible with the help of the One Who is Able, and Strong and is a model of perfect balance.

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

I multi-task all the time, but because I need to practice what I preach, I have postponed the editing of this episode, which explains why I am way behind our schedule. I focused on the task at hand, and no matter how tempting it was to do this podcast while attending to my other commitments, I resisted, and I won!  "Hurray with me", listeners!

The article I based this episode on is found here: http://www.familywiseasia.com/the-monster-called-multitasking/

Thanks to Tosh Jacob-Soliven for sharing her childhood memory and her hilarious multi-tasking blunder! Thanks for being brave and laughing a lot with me at our mistakes.

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

Sometimes, I can't help it. Many times, I expect myself to function like a multi-limbed creature. This is probably why I have been forgetful. I forget my limitations, and I push myself to manage too many jobs. The Monster has beaten me so many times! Listen to what else it has done to me, and could be doing to you too.

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

Those photo-shopped, professionally-lit-and-shot food photos catch our attention and we try their recipes. They look happy naman, but are they really healthy and yummy? Forgive the photos in my article as they are "as-is-where-is" but they are truly nutritious and made my kids happy. Sharing lang this “Help! Healthy Baons Ideas, Please?” Nanay’s Notes podcast and the link to the article I wrote and based on, for this episode.

http://www.familywiseasia.com/help-healthy-baon-ideas-please/

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

Happy = Healthy. Healthy = Happy.  Not always. In this episode, I will share healthy baon (packed meal) ideas to make your child happy. We have to start with a mindset.

Sharing my notes based on my Family Wise Asia article entitled “Help! Healthy Baon Ideas, Please?”. 

Here’s the link to the article. The food photos are not fancy but will give you a rough idea how the packed food can wonderfully turn out! Help! Healthy Baon Ideas, Please?

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

Cold-turkey always works for me, pero naman, minsan nakaka-lurkey (but sometimes, I go crazy). During transitions towards achieving a new habit or a new goal, impatience is often the enemy. Listen in and find out how to get by, and get on with it. 

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

Now that you’ve set your goals for the new year (or at least you’ve been dreaming about them everyday), how do you get there without burn-out or instant failure? For this episode, I will be reading to you an article I wrote for Family Wise Asia entitled “Crawl Before Walking, Walk Before Running”. And it’s all about “Transitioning to a Healthy Lifestyle”. 

We will touch on the “Three Day Rule of Effective Habits” and the saying  “it takes 21 days to form a new habit”. And then, you’ll hear some practical tips to help you transition to a healthier diet.

My Sources for this episode:

1 https://www.blendtec.com/blog/transitioning-to-a-healthy-lifestyle/

2 https://jamesclear.com/delayed-gratification

3 http://marissabracke.com/three-day-rule-effective-habits

4 https://jamesclear.com/new-habit

5 http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract

6 https://www.ncbi.nlm.nih.gov/pubmed/5010404

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

We would love to move forward, and live a new beginning this new year. What could be holding us back? Our past?

Can we really totally erase the unforgettable nagging sad parts of our yesteryears? I asked for a little help from award-winning author, mental health advocate and grief counselor Cathy Sanchez Babao for this episode. This episode could launch a fresh start for you!

Here's the link to the article "5 Ways Nostalgia Is Good for Your Health (and When It's Not)" by Moira Lawler.  https://www.everydayhealth.com/emotional-health/ways-nostalgia-is-good-for-your-health-and-when-its-not/

The Everyday Health website's contents take a look "at the whole person when it comes to health and wellness; aim(s) to create a memorable collection of experiences full of useful information for every part of your health journey, whether you've just been diagnosed, are receiving treatment, have been living with a chronic condition for a while, or are working on lifestyle changes to prevent or reverse a medical condition."

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...

It is very very very very difficult to forget the past, that ugly regrettable past. How to get rid of it? 

Nostalgia is healthy in many ways, but can also cause negative feelings.  Let's learn together. Here's a trailer of the premier episode of Nanay's Notes Season 4 "Say Goodbye to Your Past".  

More notes:

Curious, concerned or needing counsel and prayer? Click on these links.

Emergency Hotlines & Mental Health Resources

Find Help

Set an appointment: GCF Emmaus Road Counseling Center, Philippines: +63917 532 7794

Special thanks to Zero Regreg for the food and the fuel. Please follow on IG: @zeroregreg.ph

Want to send a Gift-a-Celebration box to loved ones in Metro Manila? Check Zero Regreg's Instagram Page for their menu. Message us through IG: @zeroregreg.ph
Zero Regreg Instagram
Or Telegram: @Zeroregreg Zero Regreg Telegram

More gift ideas! Here's some extra on our extra time as a family on IG: @arte.ba

Nikita's hands have always been busy creating stuff. Come visit her IG: @nikitahdah. She accepts commissioned work!

More articles such as the Bag of Goodies of Episode 9.1 "Being vs Doing (Creating Mary Marvels and Enjoying Martha Moments) can be found here: https://nanaysnotes.blogspot.co...