Wednesday Well-Being

Well-Being Wednesday + Nutrition

Nutrition….not just a class you fail in college. Wait? Was that just me? I thought the class was boring.  As a freshman who had never thought about nutrition a day in her life, it’s no wonder this was not my favorite class. Thankfully I re-took the class my junior year and I’m happy to report I passed. This was the beginning of my long and complicated relationship with nutrition, my mind and body. 

Fun fact: March is Nutrition awareness Month. 

What is your goal when it comes to your nutrition? 

Do you want to up your calcium, iron, fiber, protein?

Maybe you’re looking to eat less sugar and/or drink less caffeine?

Whatever your nutrition goal is, you gotta get specific. Now would be a great time to grab a pen and paper. Let’s get to work,

Just saying you “want to eat better” is not good enough. What does that even mean? Why do you want to eat better? What’s the end goal? Better lab values? Less bloating? What’s the RESULT you want?

🖊️ Write your specific goal down…yes, on the paper 

Now that you got the goal in mind, what or who will get in your way of reaching that goal? Job, kids, spouse, animals, schedule? We all have obstacles that get in our way.

🖊️ Write down the obstacles you’ll face achieving your goal

Anticipate the struggle. It’s ok and totally normal. Obstacles don’t mean stop. They mean make adjustments and keep going. 

Make a plan ahead of time how you will overcome the inevitable road blocks. Don’t skip this step. Get creative. BTW, there are no “I don’t know”’s here. If you did know….what would or could you do?  

🖊️ Write down a plan for each of those obstacles you listed

Now that you know what/who will potentially be getting in the way, what are YOU going to do to mitigate it?

Listen, this sh!t is important. We gotta put in the work. This is the work.

🖊️ Write down at least 5 things that you will do to reach your goal

I know you. You’re gonna want to execute these things “perfectly”.

It’s not gonna happen. Here’s the good news though…You don’t have to do it perfectly. Perfection is a lie and impossible. Stop striving for perfection.

 “Don’t let perfect be the enemy of good”. 

So many of us quit ahead of time because we know we won’t be able to “eat perfectly” this week. Ok, you ate a chocolate bar from Finland for lunch instead of the egg bites. And, by “you” I mean me. I’m the one who ate the chocolate from Finland (f*ck it was so good). Who cares. Move on. Make the NEXT best decision. 

Could you imagine if you just stop doing IV’s on patients because you missed a few? How silly. It’s the same thing with our goals. It’s ok if you “mess” up. How human of you. 

Stop quitting and giving up on yourself and your goals. You are worthy of achieving these goals.   

We are on the home stretch here…..just one more step!

Take a real hard look at those things you just wrote down. Yes, you have to write them down.Trust.The.Process.

🖊️ Write down the obstacles to all those actions you want to take to reach your goal

You KNOW shit is going to come up and get in the way of you taking action toward your goal. Plan for it. Anticipate it. Be ready for it. Then you be able to handle it like the baddie that you are. 

Writing all this out will help your brain in those difficult times. Your future self will thank you past self for figuring all this stuff out ahead of time. 

I know we all want the quick fix. The quick “How to”. Make time to do this work if you are really wanting to reach your goal (nutrition or not).

Your health and well-being are important.

Here’s my example:

🖊️ Write your specific goal down…yes, on the paper

Lower my “bad” cholesterol and triglycerides (with out medication)

🖊️ Write down the obstacles you’ll face achieving your goal

Eating out and being social. Overeating. People bringing or having treats at work and not saying “no thank you”. Emotional eating/cravings. 

🖊️ Write down a plan for each of those obstacles you listed

I can find out where we are going and plan my food ahead of time. I can eat before I go out. Eat only half of my meals. Remind myself that No Thank you is an option. Recognize how I’m feeling before I eat to numb my emotions. 

🖊️ Write down at least 5 things that you will do to reach your goal

  1. Avoid all coconut oil, MCT, and XCT oils
  2. Reduce about of sweet treats I’m eating daily
  3. Add more cardio to my weekly workouts
  4. Limit the heavy cream I put in my daily coffee
  5. Make an extra effort to increase my raw veg intake
  6. Work on losing .5 pound per week for the next 52 weeks

🖊️ Write down the obstacles to all those actions you want to take to reach your goal and plan how you can overcome them when it comes up.

  • Look at ingredients of non dairy coffee creamers 
  • Stop buying sweets 
  • Set a goal to go for an intentional walk every day, even just once around the block 
  • Use a measuring spoon for coffee cream 
  • Prep veggies ahead of time 
  • Weight myself once per week and track it

The beauty of doing this work, is that my brain has something to focus on. Our brain loves to solve problems. 

I’m here to help you. You can post your goal and plans in the comments, or send it to me in a DM. I’d love to know what you’re working on.

Setting and achieving goals feels amazing. 

Get to it girl. I’m cheering you on.

💜Valerie

Applications are now OPEN for the 2024 All EMS Women Retreat.  Apply today by clicking the link below.

Retreat 2023

Calling all the EMS Ladies!! 

Applications are now open for the second annual All EMS Women Retreat!

Join us, Thursday October 12-15th 2023 in Spooner, Wisconsin.

Disconnect for four days and surround yourself in the beautiful Northwoods of Wisconsin on Lake Spooner.

Discover new tools for taking exceptional care of yourself.

You’ll leave the retreat feeling Renewed & Restored.

Click the button below to get more details about the retreat and fill out the application (I need to make sure you are who you say you are…) then, keep an eye on your inbox. You will get an email from: info{at}allemswomen{dot}com with in 24 hours. Check your junk/spam folder if you don’t see an email!

(12) The Manager Life with Billie Sell

Best EMS Life podcast with special guest Billie Sell EMT-P

Episode 12 with special guest, Billie Sell 

Billie has been in EMS for 21 years. She has held the position of EMT, fire fighter, paramedic,  FTO, flight paramedic,  supervisor, and now Clinical Manager. “Making paramedicine a career has been the most amazing thing”. 

Showing others that this career isn’t a stepping stone is a passion of hers. Billie leads by example and truly cares about the people she leads. “I want to inspire other paramedics, especially women, that career advancement is possible,  and it’s pretty amazing!”

 

Twitter: Billie Sell

Linkedin: Billie Sell

Mentioned in this episode:

She Thinks Like A Boss book https://shethinkslikeaboss.com/

Strengths Finder 2.0 (recently rebranded to Clifton Strengths) https://www.gallup.com/cliftonstrengths/en/252137/home.aspx

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

(11) The Art of Life with Kate Bergen

The Art of Life with Kate Bergen

Episode 11 With Kate Bergen

Kate Bergen is a paramedic and self taught artist from NJ. She has been in EMS for 18 years and to date, COVID was the most significant experience of her career. Kate has always prided herself on her own mental resolve to get through hard times. She never had difficulty not “taking work home” with her, the way some of her colleagues had. This pandemic hit in a way Kate was not prepared for and despite her training Kate found herself feeling increased anxiety and helplessness as the pandemic wore on. 

 

As a way to cope with mounting stress Kate began painting this series, Modern Day Rosies.  It is a series inspired by the Rosie the Riveters of the 1940s and a call to action for the American people. It was created in the hopes of boosting morale and bringing her local community together. Every Rosie featured in this piece is a woman Kate either knows personally or was recommended by someone she knows. 

 

Kate has been featured in many news articles, podcasts, on ABC’s Pandemic: What You Need To Know, the cover of Real Woman Magazine and the National EMS Museum as well as the Atlanta History Center. She is grateful for all of the support from her friends, family and community. This series was a very much needed therapy for Kate as much as it was appreciated by the hard working women out there. This series is about bringing recognition and thanks to all the hard working women out there on the frontlines in our communities. 

 

Presently, Kate is working on a coffee table book, Modern Day Rosies: The Women Behind The Masks,  in which the works from this series as well as a few unpublished pieces will be crafted together telling each of their stories as well as her own. Be on the lookout for it this fall!

 

 Kate can be reached at

www.facebook.com/katetheriveter

 www.etsy.com/shop/katetheriveter

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

Be your own Heroine

Nora Ephron Quote
Many of us grew up watching princess movies. The titles are different, but a lot of the messaging is the same…a man will come and save you. Your very own hero. He will sweep you off your feet and get you out of this sad life you are living.
 
As we grow up, no one comes to save us.
 
We start our careers in EMS. This job is hard. It can takes a toll on us. Mentally, Physically, and Emotionally. We are surrounded by heros, yet no one is saving us.
 
Our employer, co-workers, significant other, friends, and families cannot save us.
 
Only YOU can save yourself. This is harsh. I know. But it’s true.
 
Only you know what’s best for you.
 
Only you can take the actions necessary for change. No one can do that for you.
 
Stop looking for a hero, and listen to your inner heroine. She knows what is best.
 
BTW, I’m not saying this is easy. It’s hard AF.
 
My life completely changed when I decided to stop being the victim of my own story. I had to save myself.
 
You are allowed to change from victim to heroine.
 
You can do this.
 
If you are a Women in EMS, we’d love for you to join our private “All EMS Women” FB group!
 
Inside the group, we are there to support you and cheer you on as you make changes in your life.
 
💜 Valerie

(10) The Resilient Life With Alex Jabr

Best EMS Life Podcast with special guest Alex Jabr!

Episode 10 parts 3 & 4

Join in on a great convo with my fist guest, Alex Jabr. 

I’m breaking down the interview into FOUR parts! You can watch, the entire, unedited video on my YouTube Channel by clicking HERE!

We discuss many different topics and I hope that you will enjoy listening in.

Bio: Alexandra Jabr, M.S., EMT-P, began her EMS career in 2003 and has been teaching since 2008. Alexandra holds a master’s degree in Mental Health with an emphasis on death, grief, and bereavement. She is completing her Ph.D. in Depth Psychology, conducting research on the use of ketamine for firefighters with PTSD. She is the creator of Emergency Resilience, an education platform dedicated to helping first responders build resilience in unpredictable work environments by integrating marginal topics into routine training.

Alexandra Jabr, M.S., EMT-P

Resilience Educator

emergencyresilience.com

Email: hello@emergencyresilience.com

IG: @emergencyresilience

Twitter: @emergresilience

FB: Emergency Resilience

TikTok: @emergencyresilience

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

All EMS Women Retreat
Details about the retreat

Being Interviewed

Valerie wearing blue helmet

I have had the absolute honour to be a guest on three podcast recently. 

I’m so grateful to Steve Cohen of Medic2Medic Podcast. He was so great to work with. He has given me a lot of advice on hosting a podcast and I really appreciate that. 

I met Steve a few years ago via FB for his Travel company. He helped us plan our first trip to Disney and Universal! I loved the “insider” tips and must sees! 

Check out his biz page on FB https://www.facebook.com/MagicalDestinationsBySteve

Website: https://www.themouseexperts.com/steve-cohen/

He truly is the Mouse Expert!

Click on the photos of the podcast to go to Apple Podcasts and have a listen

 

Thank you so much to Eric Chase from EMS Improv for the great opportunity to speak to your audience about a topic I’m very passionate about. It felt like we have been friends for years! I admire his passion for wanting to improve our industry by bringing joy through humor. 

Check him out on social media:

https://www.facebook.com/FindingJoyThroughHumor

https://www.linkedin.com/in/eric-chase-7186316b/

https://www.emsimprov.com/

(09) The Resilient Life with Alex Jabr, parts 1 &2

Best EMS Life Podcast with special guest Alex Jabr!

Episode 9  

Join in on a great convo with my fist guest, Alex Jabr. 

I’m breaking down the interview into FOUR parts! You can watch, the entire, unedited video on my YouTube Channel by clicking HERE!

We discuss many different topics and I hope that you will enjoy listening in.

Bio: Alexandra Jabr, M.S., EMT-P, began her EMS career in 2003 and has been teaching since 2008. Alexandra holds a master’s degree in Mental Health with an emphasis on death, grief, and bereavement. She is completing her Ph.D. in Depth Psychology, conducting research on the use of ketamine for firefighters with PTSD. She is the creator of Emergency Resilience, an education platform dedicated to helping first responders build resilience in unpredictable work environments by integrating marginal topics into routine training.

Alexandra Jabr, M.S., EMT-P

Resilience Educator

emergencyresilience.com

Email: hello@emergencyresilience.com

IG: @emergencyresilience

Twitter: @emergresilience

FB: Emergency Resilience

TikTok: @emergencyresilience

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

PS. Save the date for the second annual All EMS Women Retreat! Thursday October 12-15th 2023 in Spooner, Wisconsin.

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

Episode 08

Episode 8, Napping

Episode 08  

Naps…not just for babies.

Join me today as we talk about naps! 

PS. I did make an error in the podcast and I was not able to catch it before it was published. I said that the average amount of time it takes for sleep inertia to wear off is 2-5 min, I should have said 2-15min. Sorry.

Resources:

https://www.sleepfoundation.org/sleep-hygiene/napping

https://www.sleep.com/sleep-health/power-nap

 https://www.cdc.gov/niosh/emres/longhourstraining/clock.html

Matthew Walker is known as the sleep diplomat. I’m a big fan of his. He has a podcast, book, and tons of stuff on social media and youtube. Give him a follow.

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

PS. Save the date for the second annual All EMS Women Retreat! Thursday October 12-15th 2023 in Spooner, Wisconsin.

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

Transcript

Episode 07

Episode 7 of Best EMS Life Podcast

Episode 7 Physical & Mental Rest

Join host Valerie Bestland as she discusses five techniques/strategies to improve your rest game!

Check out the bonus episode on NSDR. Download it and listen to it often when your mind and body and need a rest.

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

PS. Save the date for the second annual All EMS Women Retreat! Thursday October 12-15th 2023 in Spooner, Wisconsin.

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

Transcript

Episode 06

Episode 6 Resting Mindset

Resting Mindset

Are you feeling well rested?

Tune in today to learn how to adjust your mindset so you can get more rest!  I also share two strategies to help you get more rest today!

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

PS. Save the date for the second annual All EMS Women Retreat! Thursday October 12-15th 2023 in Spooner, Wisconsin.

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

Transcript

Bonus Episode: NSDR Guided Meditation

Bonus Episode!

Bonus Episode: NSDR Guided Meditation 

This episode is a keeper! Make sure you save it, so that you can revisit it often.

 

NSDR, or Non Sleep Deep Rest is a great tool for those of us in EMS. Sometimes life happens and we don’t get the sleep we need pre-shift. 

 

Pop in your ear buds, set a timer (incase you fall asleep!), and enjoy this guided meditation.

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

PS. Save the date for the second annual All EMS Women Retreat! Thursday October 12-15th 2023 in Spooner, Wisconsin.

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

Transcript

Episode 04

Best EMS Life Podcast Episode 4 artwork

Episode 4: Exceptional Care

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated. No financial gains to disclose.

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

PS. Save the date for the second annual All EMS Women Retreat! Thursday October 12-15th 2023 in Spooner, Wisconsin.

Transcript

Episode 05

Best EMS Life Podcast Epi 5. On Duty ECS

In Today’s Episode we are talking ECS (Exceptional Care Strategies) while on Duty. 

Things that are EASY to do, are easy NOT to DO.

Read that again.

 

Yes, these suggestions are easy, but are you doing them?? You don’t need to go ham on all your ECS…just start with one. Do the one thing everyday, and when that becomes automatic, add another. 

 

Mentioned in today’s episode:

Your brain on games:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7828932/

https://www.youtube.com/watch?v=9zyNcov087U

https://www.superbetter.com/

 

Podcast suggestions:

https://unfuckyourbrain.com/podcasts/

 

https://drleaf.com/pages/podcasts

 

Book Recommendations

 

https://www.morethanabody.org/

 

https://www.burnoutbook.net/

 

Crew Care report request

https://www.imagetrend.com/news/categories/crewcare/

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Find us on:

Facebook @allEMSwomen

Instagram @allEMSwomen

Pinterest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:
Instagram @rimshot_drummer

YouTube: Rimshot Drummer

PS. Save the date for the second annual All EMS Women Retreat! Thursday October 12-15th 2023 in Spooner, Wisconsin.

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.

Transcript

Episode 02

Best EMS Life Podcast Episode 2.

Best EMS Life Podcast Episode 2

Self Care 2.0 is diving deeper into the meaning of self care, what it isn’t and changing our mindset about it.

The opinions I express on this podcast are mine and not that of my employer.

SAVE THE DATE: Thursday October 12th-15th 2023 Spooner WI for the second annual All EMS Women Retreat. It will be EPIC!

If you are a Women in EMS, we’d love for you to join us in our private, Women only Facebook Group. Head to www.allemswomen.com/fbgroup to get the deets.

Facebook @allEMSwomen

Instagram @allEMSwomen

Pintrest @allEMSwomen

TikTok @valeriebestland2

Spotify @valeriebestland

Theme Music by Rick Munoz:

Instagram @rimshot_drummer

YouTube: Rimshot Drummer

*Disclaimer* The opinions and views expressed in this podcast (and all social channels) are mine and not that of my employer. Creative liberty taken to protect the identity of patients and other people in stories/examples unless otherwise stated.