hi my name is carol ricard and welcome to the well you show i want to say i'm joined there are no longer guests or actually my co host i have angel tortorella whom baku is the pain detective and julie maddox who i call the wellness coach so welcome back has we're taping this show because we don't do things live and i want to talk about building a health foundation all right and there's a group we actually did this was probably one of the very first shows we ever did sitting in four legged chairs you know and to have a good base you at least have to have four corners right and the same with our health going to twenty eighteen because we were just talking about stress and you know what happens to stress in your life it shakes the foundation like an earthquake and so this is when people like have something happen in their life and they end up in hospital you know because they actually you know had major stuff happening like the stroke happened or the heart attack happened or mental health for like me you know kind of like the depression happened and we have to have this foundation so that when stress happens in our life we can still be healthy so that's kind of what i thought and i have  we did the last time i call this the life foundation and here's why life stands for not the greatest marker here but life stands for living intentionally and fully engaged her tone yes that's my word so so the case you're hearing is for first time i do these things and i actually publish them in the books too so i have six volumes now published of my work and work tools i call them and i say that again carol so this is living intentionally and a little in and in there fully engaged and if you think about that that's when you're full of life is when you're being in the moment and participating kind of in pretty good yeah yeah it is one of my favorite ones so we're just going to the four corners  a choir here but it all if i was to say to you know what you need to do to be healthy in your life right we all know that we need to have good nutrition we all know we need to exercise right we all know that we've got  follow up with our doctors and that kind of sort of stuff right and and i would venture to say as we all know we need to manage stress but not everybody does anything about it so what i want to do is only put this up on a board we're going t really have this very healthy sort of idea of nutrition not everybody has that in fact i don't know about you julie but processed food didn't cross my mind like  making sure that you're putting a little gas in the tank at different points in your day and the most important point being in the morning because if you start your day and you put no gas in the tank i agree with and i know there's some controversy about  i were people are basking in the twelve or one that doesn't work for me yeah well and i think what's really important you said this is this word i don't want to define it for anybody you know i wanted to be something that serves your rather than disservice and you just exist it was a really good point because it might work for some people and it may not work for you now and i think that seem porton part you know i was always raised that you know eating you know fruits vegetables you know kind of a balanced diet yeah processed foods were part of it i mean although i've gotten more away from them but interestingly some people will say glad you could share that because people can know that that's even a possibility you know can you think oh my god because of the honesty i don't i don't know of i could give up sugar you know what is this more when i don't necessarily have to but i limit what i eat process sugar you know and i try to do little bit more natural but you know and i think again my point is is is you would kind of a standard you would use for yourself and ok when we get to this part  i also think about i used to be a junk food junkie you know and i would say all right well i exercise enough let me just balance it out but i realize that no because that this is fuel and if you put in crappy fuel the engine runs crappy if you put in you know fresh fuel which is why my brain sometimes can't get the kido thing because you know what i can imagine not putting fuel although the one thing that just popped in my head was it maybe they're trying learned diets don't work have you know sustainable yet and one one of the words i heard somebody say my word to who was diet was designing intelligent eating technique ok so it's the other thing we all have to do all of us in order to be healthy well that isn't one up but the next one wants to hear is making sure that we can to you gotta take your car in to get it checked  right nobody you i just had my ninety thousand mile checkup done well a little while on my car but it's our medical following up with that because there are certain things that yeah we're supposed to do and i think it is like change in you or you'll know about it you know i a lot of people neglect this and unfortunately i think a lot of men do until it gets to that serious you know yeah till the lights on yeah right check oil yeah yeah and you know what i haven't worked in a hospital for twenty five years fear because it's like well what if they find some well i said to my brother well hello if they find some it doesn't mean that it made it be there it means it is already there you just don't know it and you can't do something about something you don't know very you know my brother is really afraid of going to doctors but yeah we kind of got our medical stuff and especially if you're living with a chronic health issue medications you know people that are supposed to be taking medications or goodness why my mother in law she takes coumadin which is a blood thinner and she takes other things well sometimes she's not always remembering to take her medications and how she uses her pill box but my god she's got this medicine all in this box this one and then she goes by it's like a smorgasbord of you know she takes one of these one of these one of these but she forgets a mess and i kind of secular you know gently as i could also is that the kind of medicine you have to take the same time every day because she doesn't take at the same time every day either you take it in morning one day in the afternoon the next day and that's a problem because levels change in our their i d s and so for her it's also for those of us for me my psychiatric medicine listen i you know i don't miss a dose of my medicine because for me that's my like my lifeline you take in the morning carol oh i actually have to take my medicine twice a day you know so i take it in the morning and i take it at night and what's really cool is that you know you look at these commercials and you see someone like for somebody with diabetes and guess what if you can they coming out with ways that we can be smarter about this but medical is really important preventative and in particular if you have a chronic health issue that you're managing so let me see why i didn't last time i cheated and i kind of drew these out so the other thing and  what i call is one of the corner foundations is what i call life tools or we talk about stress you think about ways that manage life and for me when i was fourteen it was the alcohol that was the way i manage what was going on in my life and so it's have unhealthy things and if you think about it that's really what our show's about right right it is kind of developing healthier healthier tools the kind of deal right we talked about life one life to would be movie or  music you know some kind of mandatory stress managing your emotions you know kind of even just kind of managing your feelings about other people and conflicts and you know it to me this is scary because  because of sometimes the unfortunate reality of the times we live in but it doesn't mean that you couldn't go do something or go to the park i couldn't take you with my child and we go to the park and i supervise you so i make sure nothing happens to  don't have that you know not even music you know because i was trying to play the trumpet it was a mclaren it in a little recorder and everything exists in this one little kindness and it's not that it's an i pad yeah you know like kids kind of have that though so we got three with four more we're going to do really and this is becomes important especially if you're dealing with a health issue but if you like you have supports around you and i don't know if you'll remember back but really the first groundbreaking study of this was the women in cancer support groups and people that were in cancer support groups had better outcomes with their cancer and the diagnoses than people there are to remember oh my gosh it goes back almost like twenty some years ago late yeah you know and that's really important anything you as a caregiver for your father not like being around other people that are experiencing kind of what you kind of experience angel it's all of you do it but it's really important you know cause is overwhelming yeah to be a caregiver of an older in order so i don't miss you guys up later it's the other corner foundation that you said exercise if you think about it to me this exercise is actually the kitchen work out that's what i mean in the kitchen you know and how our mom could you know you could use the counter and kind of do some kind of like push you know like i push up get out or get the soup cans out if you can say you know they don't time one or two minutes is better than no yes at all yes you know again i tell you all what i did when i was graduate or graduate from college i was his poor graduate and i had no money to join a health club and i missed i did imaginary jump rope commercials i would teach my patients to say ok what i want to do is stand up and every commercial i want you just to walk in here and is yes for the commercial and then sit down and watch a show or even if they were sitting and say ok if you can pick your feet up and just move  her out of the house and gets her moving right and strengthens them i think there's a hash tag motion is lotion for that joins you know you know and that's what concerns me in these nursing homes and this is the living is that everybody has their little scooter their little walker because they therapist you know that was with patients i mean they have activity therapist and good activity there are good people mover you know even if you say ok come join me for a bingo game yeah you got to find the carrots are my next one is here and i call this excess dance because here's the trick if you don't know except that you got to work at being a little you have do a little bit of work in order to be healthy you will do these things for a little bit of time but then you'll stop you know and it really is exceptions that we are responsible for our health and our well being and then the last one which is really really really really important is actually structure which is routines you know your routines and i said i was just down in florida right so my mother because her husband passed away in june they were married for close to sixty five years earlier and what she said to me was you know what carol i do ok up until four o'clock and at four o'clock i get really really lonely and she it's just well her complete structure changed because she was one of them old school where i see eat at work no actually four o'clock what they would both do is they sit down and watch judge judy  and they would have a cocktail he would have a glass of wine she would have her back and tonic or whatever and so they had this routine for years and years and then even goes back to when she was a mom and she was always cooking food and she was always cooking for somebody and that you know it's just a really simple looks like structure changes and even if you don't have a job guess what you've got it come up with a way what am i going to do  yeah and so we're working on trying to get her over to her so you know her daughters to kind of moods but when you've lived in the same house for forty years move is she wants to go she but yet she wants to but she's very ambivalent  have she cooks for self and yeah she cooks for self but that's also part of it because it's kind of like she cooks like she doesn't cook like she used to cook and then you know it's like depressing care or think about people lose their job or get laid or when you lose that structure or relationships change or you get sick or your your your physical health changes so you can no longer do what it is that you used to do and for me so so people watching may not know this but i actually live with a mental illness and you guys know that depression diagnosed twenty five years but longer than that and this last summer i in twenty five years to defer time that i had a relapse of my depression come back and what it was and i didn't know it till afterwards when my dog calley passed away that struck the routine that routine and i never realised how much of my day was spent taking care of calories though she wasn't there to do it right now the good news is that i had more of these things in place that was holding me steady and it was replacing this week as i could because i honestly think if i hadn't had these things in place i would have been in a hospital the depression i just would have kept going down and corners actually so these are the corners it's these are the four corners of life now it changes if you have medical issues because if you were dealing with medical issues this gets walked out you know for one of the others and honestly you get to kind of figure that out so for me you know what i would almost put kind of like my medical in place and my nutrition nutrition is important but my medical my medication  having now much more important so here's here's what i want to get you all to do and this is what we're going to have up for everybody that kind of got this little thing right and i want to give it to you ladies and have you shade in how you think you're doing yeah i gotta read in here and here's here's what you don't know and i'm going to do this so i can show people how we're going to do this all right is what you're going to do if you're gonna just look at this and say how do you do when nutrition and if you think about it it kind of goes i almost thinking hoarders you know and you can either color from the bottom up or from the top down it sounds to me honestly like you also all of us here should have our might be watching this might say well i don't eat breakfast but i do have to eat lunch and i try to eat dinner and a healthy snack so they might be three quarters of the way or maybe just a half and honestly i've had patients that were like it not you know that really did not eat this junk food and that was all they so the medical again is kind of how do you feel like you have that completely in place in your life right just kind of about seeing where you're at and where do you need to focus on life goals would be what what kind of how are you dealing with this very individual yes very individual and do you think you could do a little bit better because if you think you could do a little yeah and then and reports how you feel like it's how you feel like if you have it you know or if you have it and you don't use it because some people have it and they don't lose it so you're talking about support like we're from other you know family or well ron let me put it to you this way i would say this to you you have mine in julie support so at least you got one but that may be limited you know no one ok you guys are the only ones that i could talk to except that you need to be taking care of yourself and your health well and if you say eighty percent a hundred some people may think you know other people have security or know of other people think you know that well i  and that is like the leg angel if you have almost too much to do there with your hand truck sure almost works again is so i would make your structure at least be three quarters if not a half so so even though i would be overflowing yes too much is not a healthy structure does that make actually two sections and so for you that saying all right listen how can i kind of but you want me to drop the way it is now is that what you're saying or i would you say i been kind of fluctuating even when you go on vacation you structure changes make sense there are things are good things that change our structure like holidays and other things that you know are not so good like getting laid off but i just talk about a colleague who's doing a mini conference right now and hopefully you know those of us joining today we gave you some tools to use all these get up on the web site and you'll see that as a you know kind of runs and just want to say here's to living well today