I have been working remotely for a few years now. If you are new to working from home and need some ideas- Here are some tips and ideas to get started...
1. Have a dedicated workspace. Now don’t get me wrong, I definitely work from my couch a lot of days, but when I work from my office space, I feel so much more productive! If you don’t have a room that you can dedicate to office space, designate an area of your home. Maybe it’s your kitchen island or kitchen table. Make it a habit to create your office each day and put it all away at night.
2. Create a work environment. This meshes with the last tip. Try to make sure your space is work-friendly. Create a similar environment that you ordinarily would in your workplace. Some ideas, play music, keep snacks nearby, and keep your area organized with work essentials Trust me, this will help your brain enter “work mode” and get out of “home mode.”
3. Have a morning routine. Set your alarm to wake up at a specific time and create a morning routine before rolling out of bed and going straight to your computer. I like to tidy my house in the morning, brew a cup of tea and meditate before starting the workday.
4. Get dressed. Get ready as if you were going into the office. If you usually wear business casual clothes, you don’t necessarily have to get that fancy, but if you typically shower in the morning, continue the ritual! Do your hair and makeup and put on something that makes you feel like the boss that you are.
5. Set time boundaries. This one is so important! It is so easy to hop on the computer at 8 am and work until bedtime. Try hard to have established working hours. Set up those boundaries for yourself, and your coworkers so they know when you’re online, but otherwise, it can wait until the next workday
6. Get outside. Get fresh air at least once a day! Drink your coffee outside, eat lunch outside, or go for an afternoon walk. I would guess that most of you take a long lunch break at the office, now that you’re at home, you can still do the same! Set those boundaries, baby. Taking a daily break from my computer does allow my brain to reset and recharge so I can finish the day strong.
7. Communicate your schedule. If you live with a roommate or spouse, communicate your schedule at the beginning of the day. Let them know if you have phone calls, webinars, or virtual meetings. Make sure you are on the same page. Share with them what your day looks like to create a quiet space free from distractions.
8. Change your scenery. This one is more useful when we are not in quarantine but can still apply to your house office. Before social distancing, I liked to change my scenery and work from a coffee shop or the library at least once a week just to switch things up. Now that we are housebound, I plan to work from different areas of the house and even create a space outdoors on the patio. Changing the scenery helps to keep the brain stimulated!
9. Don’t forget about your commute time! So many people I know use their commute time to unwind after a day at work. If you need that time to distance yourself from work, build it into your day. Plan an at-home workout during that time, go for a walk, or schedule some downtime to debrief.
10. Focus on work. When you are home, it is easy to start cleaning up or doing laundry, but if you were at the office, chores would not cross your mind. Keep your space as neat as you can to keep your mind centered on work and save the cleaning for after-hours!
Hang in there, folks! I know this is a crazy time for everyone and finding a routine though it all feels like a struggle. Don’t be afraid to take each day as they come and restructure your routine if it isn’t working for you. Everyone is working on finding a new normal, therefore be patient and gentle with yourself.
Since being in quarantine for the past few weeks, I have delved into studying more about nutrition, overall health, and researching the difference between wellness vs. well-being, while continuing being a facilitator for a college course CHS 300:The Science of Well-Being. It is amazing to learn that our future healthcare professionals are creating "well-being toolkits" that they can use themselves and also share with patients. And, I am lucky enough to help & guide them along the way. The amount of support and empathy they provide in our little Online Learning Community is nothing short of AH-MAZING! We just completed my favorite week, The Science Behind the Ripple Effect of RAKs. I am also excited that I get to expand my facilitator hat by adding a nutrition & digital technology course to the mix next semester. #professorinthemaking
Patient & Educator Experience:
As an educator, I can't stop questioning, Where is the support truly needed? If you are part of my tribe, you know the reasons I chose a career as a health educator. Some say I have the unique background of being a patient for many years while having the education, research skills, and knowledge to support patients and individuals who need an additional voice and answers beyond the exam room. During my time as a patient, I had two top specialists ask me if they could use my case study in medical textbooks as an anonymous patient. Of course, I said yes, so that means, somewhere out there medical students, maybe even students who took my course could be trying to solve my case. So Weird! My husband and I joke about this all the time, but I seriously could have been an episode of Grey's Anatomy or House, HA! Quick overview: I was in extreme pain, limited mobility with oxygen levels dropping, and high fevers. Doctors agree I am LUCKY to be alive. I like to think that I have a team of guardian angels watching over me.😉 If you want to know more, keep reading my blogs, I will continue to discuss my case study & journey along the way.
BACK TO BEING AN ADVOCATE....
What I needed during that time was an advocate, someone with the skills and abilities to research all my medical records, put the puzzle pieces of my symptoms together, and suggest out-of-the-box suggestions. Sometimes, it may not be that extreme, but when 1+1 is not adding up, it is time to find other solutions. I have always been an advocate for myself. You can briefly read about it here--> WELCOME TO MY BLOG.
FLASHBACK PHOTO BELOW...
I remember this day clearly. It was one of the last photos taken before I became extremely ill. I was pricked and prodded by doctors leading up to a surgery that saved my life. I was not feeling great, but I got to enjoy the beautiful rays of sunshine before months of bed rest. Flash forward 5 years later, I am healthier than ever. This is one reason I love being a Health Educator, Coach and Patient Advocate. I want to help others become "detectives" of their health so they can health and be the best versions of themselves.
BACK TO THE PRESENT...
When talking to my mom the other day on the phone, she was excited and happy that I am working towards becoming a BOARD CERTIFIED PATIENT ADVOCATE. But, she also was not sure EXACTLY what a patient advocate does... SO, what exactly is a patient advocate?
To put it simply...
DEFINITION OF A PATIENT ADVOCATE:
A person who helps guide a patient through the healthcare system. This includes help going through the screening, diagnosis, treatment, and follow-up of a medical condition. A patient advocate helps patients communicate with their healthcare providers, so they get the information they need to make decisions about their health.
WHY A PATIENT ADVOCATE IS NEEDED?
A patient advocate is trained to serve as a second set of eyes and ears to listen as the doctor or nurse spews out everything in a matter of minutes, to know the correct set of questions to ask and what things to look for as this is what they do daily. The patient advocate is there to represent the patient and the patient only, not the hospital, the doctors or the nurses.
MY HEALTH COACH EXPERIENCE:
I have worked for years as a Certified Health Coach after receiving my degree in psychology and credentials as a certified health & wellness coach. The majority of my clients have either been women with reproductive disorders or college students who struggle with stress, anxiety, and weight loss. I was reminded this week, that my journey on this educational path started 6 years ago, when a memory appeared on my Facebook page. It was a check-in for the second day of orientation at an internship I completed in the nutrition department at Weill Cornell.
SIDE NOTE: Recently, a new door has opened, and I can't wait to share with you all. More details coming soon... 😀
AS A HEALTH COACH...
What have I discovered?
That most individuals need a "detective" to help them solve their health and wellness puzzle. I create solutions individualized to their unique needs. I like to become a member of my clients' healthcare professional team of doctors, specialists, etc.. to make sure they are informed and make the best decisions for their health. A lot of the time, it has been discovered that it is a medication or certain food that is making someone ill, lack of vitamins & minerals, or it can be an illness that gets dismissed.
So to conclude this latest Blog: All About Coach Jenny Addition....
I am excited to use my time while being in quarantine to continue with my studies, to keep educating, and coaching current and new clients. JAC Wellness is currently working on a virtual membership platform for as little as $1 for a trial membership. Lots of goodies will be included such as meditation programs, healthy habit challenges, recipes, and so much more.
We are also continuing to see clients via ZOOM for more individualized sessions geared towards your needs. Everyone will receive a discount of $25 per session or we can come up with a package deal for anyone interested.
Random Photos of Team Leader & Course Material Creation
Salad generally isn’t something we search around to find new recipes for — it’s usually the same old routine, which can indeed become drab. But guess what? It doesn’t have to be that way!
It’s time to mix things up and make salads exciting, delicious and something you crave…and once you get creative and find your flow, this will undoubtedly be the case!
I’m sure I don’t have to convince you that salads are good for you. Salads generously provide you a healthy helping of nutrient-packed greens, nourishing raw veggies and an extra pep in your step afterwards. With so many perks all in one bowl, it’s time to re-kindle your relationship with salads and get them back on your plate.
Here are 3 tips for making delicious salads that you will crave:
One of my favorite ingredients to use in salad is fresh tomato salsa or pico de gallo. I make mine with diced tomatoes, minced onions, fresh cilantro,lemon juice, cayenne pepper and a splash of olive oil. I often use this as a replacement for salad dressing.
Are your ideas brewing already? What are you inspired to throw in your next salad? Tell me what you’re ‘cookin’ up!
I know you’ll want something special to put atop that delectable salad in your near future, so I’ve included one of my favorite easy, homemade salad dressing recipes for you below. It’s full of healthy fats and all natural ingredients. So easy and much healthier than the sugar laden bottled salad dressings made with inflammatory oils and sugar. Enjoy!
Homemade Balsamic Vinaigrette
Olive oil — 1/2 cup
Balsamic Vinegar — 1/2 cup
Dijon Mustard — 1⁄2 teaspoon
1 clove garlic, minced
Basil — 1⁄2 teaspoon
Salt and Pepper, to taste
Jennifer Castro is the owner of JAC Wellness Solutions. She is a Health Educator, Nutritionist, and Patient Advocate specializing in Women's Health & Vestibular Disorders. When she was diagnosed with an inner ear imbalance called Meniere's Disease, she knew she had no choice but to step up her game and become a detective for her own health. Coach Jenny is studying to become a Board Certified Health and Wellness Coach while creating course content for health coaches and educators. She created an educational program for preschool teachers called Jump & Roll Fitness. The program provides lesson plans on how to create healthy habits for preschoolers. She also works as an Insurance Broker providing insurance solutions for small businesses, wellness, and medical practitioners. This blog is ALL about health, well-being, nutrition, lifestyle and kitchen hacks. She also tells stories of her own personal health journey. Coach Jenny loves to garden, spend time with her hubby, and loves to bake new recipes. She likes to put her own "healthy" spin on her and her hubby's favorite sweet treats.
Want to start tracking your habits? Click the photo below