First, know that I am not a life coach, nutritionalist, personal exercise trainer, or medical doctor. I am an educated medical professional offering non-professional tips through my personal life experience. The following is a compilation of my thoughts that I apply in my own life, which are not based on scientific data found in medical journals.

Second, as I am developing this plan, I am doing it for the benefit of those that seek it, but also for myself and family. The content will be geared towards the those living within the family unit, since that is what my life is. The current times are uncharted territory for us all, and we are learning as we go. I have had a few "rough" days while transitioning into this new, temporary, normal. The rough days were hard for me, as well as my family. I believe the majority of us have these inevitable "rough" days, but it's crucial to not remain in that place. The gift of a new day is given to all of us, every.single.day! It's ok to have a rotten day, but don't stay! Wake up the next morning and consciously choose to have a better day. I firmly believe that our mind is our biggest battlefield!

Third, don't forget to give yourself and your loved ones some grace during this time. We will pass through this obstacle, and once it's over, my hope is that we can reflect back and know that we gave a good effort to make the best of it. We certainly won't get it all right, but we sure can try!

Onward to the meat and potatoes, if you will, of the integrated mind, body and spirit.

The Mind -

Merriam-Webster defines the mind as "the element or complex of elements in an individual that feels, perceives, thinks, wills, and especially reasons". Whoa, I had never looked up that definition, and no wonder it's our biggest battlefield! What can we do to nourish our minds? We can challenge it in healthy ways by feeding it properly.

1) Free online classes. There are many opportunities offered during this time. It's no secret that learning something new is a great way to challenge our minds. An online search can offer many choices of opportunities for classes. Here are 2 quick links, which offer insight into this.

https://www.lifewire.com/free-online-classes-for-adults-2996977 

https://www.classcentral.com/report/new-courses-october-2018/

2) Jump into a Bible study with family, friends, or members of your local church. Can't find a study? Maybe you could lead a Bible read? I have recently done this for the book of Proverbs. While I am not qualified to lead a Bible study, since I have not had training, I started up a Bible read and reflect chat. I think it's great to get into the scriptures with companionship and accountability. We are sharing thoughts and praying for each other. Such a treasure!

3) Quiet time for the mind. Many of us are currently surrounded by our loved ones, and it's even more important now, to find some quiet, alone time. Escape into a cozy chair somewhere away from your loved ones for a bit, it will do you wonders.

4) Read a book! Obvious, right? Well, if you are anything like me, I have purchased several books and not finished most of them. Set a goal for reading a chapter a day, and reach your goal! This could be done in your cozy chair during your quiet time.

5) Declutter or organize a space that bothers you. I describe this to my husband to explain why I get stressed over an unkept house. When the house is a mess, my mind is a mess and I find it difficult to focus and feel at peace. I recently organized my recipes. Now, when I walk by my recipe books, I smile at how nice and neat it looks and feels! Start on a small project, to find quick satisfaction. What about that crazy utensil drawer, junk drawer, or that bathroom shelf that makes you frustrated? Start a donation box, grab a trash bag and get to work! It feels great when it's complete!

The Body -

We all know this already. But now is a great time for ACTION!

1) Exercise, seriously, it's so important. I was out of shape, so much so that my heart would pound doing simple things. I hadn't been taking care of myself for a very long time, years in fact. I could bore you with all of the reasons/excuses for not making exercise a priority in my life, but I won't. You can start out as easy as going for a walk. It doesn't have to be a long one. I began taking my dog for a mile walk. She loved it, and I started feeling better, physically and mentally. I also started exercising with some old DVDs, literally like 10+ years old, but who cares! They were free, so I blew the dust off of them and pushed play. There really is so much opportunity out there, we do not have any excuses. There are many listings of inexpensive exercise videos on ebay. Check out your local garage sale site for cheap DVDs, or ask to borrow some on social media. Order new ones from Amazon, if your budget allows. There are also on demand videos that work great, which is what I transitioned to, again, if your budget allows. Currently, I have seen fitness guru commercials on TV offering free access to their videos during this COVID-19 time, which is a great opportunity to try it! Find one you like and push play! I finally told myself that the half hour was going to go by, whether I worked out or not. Just be safe and don't overdo it, especially if it's been awhile since you have been active. It's always best to check with your doctor if you have any concerns about starting up an exercise routine. Remember, I am not a physician, and I don't know your personal circumstances. If you can implement an exercise routine into your life, you will be amazed at how quickly your body responds to movement, and how much better you feel. I was definitely amazed at how quickly my body forgave more for the long season of inactivity!

2) Hydration. Proper hydration is crucial to every body system we have. The heart, brain, muscles, and every cell in our body needs water to function properly. Did you know that thirst is often confused with hunger? Yep, you may just need a drink of water. Drinking water before you get thirsty is the best way to beat dehydration. Not sure if you are getting enough to drink? Check your urine. If it's clear, pale, or straw-colored, you are doing good! if it appears darker, keep on drinking. We need to be drinking about 2 liters per day, or half a gallon. Get your cup and fill it up!

3) Nutrition. This is a hard one for me, currently. Sheltering in place has me wanting to head to the kitchen far too often for snacks, but this too shall pass. It is no surprise that eating better makes you feel better. Do you say to yourself, "I wish I just felt better"? Eat a salad, make a healthy smoothy, or bake some chicken. No fanciness required, and it doesn't have to be perfect. Now is a great time to try a new recipe. Tonight, we are trying spatchcock chicken! Make an effort to find a nice balance between eating healthy and eating the cookies, or affogatos, which is my current obsession.
A good resource, loaded with excellent diet information, was given from a nutrition instructor and listed below.
https://www.fns.usda.gov/program/choose-myplate
Check it out, you won't be disappointed.

The Spirit -

Often, this was the area for myself that was the first to go when life became busy! I have learned that I cannot neglect this portion of my being without unhealthy consequences. Connection to our Creator is essential to thriving in this life He has given us. We are not meant to live without the one who created us!

1) Church. If you already have a local church, fantastic! Going to a sound, biblically based local church is a great way to be fed spiritually. If you do not have a home church, now is a great time to test some out. With the majority of the population sheltering in place, many churches are offering their normal services to watch online, providing a great opportunity to check churches out from the comfort of your home.

2) Scripture. Get into the Bible and read. Now is also the perfect time to start a bible reading plan. My spouse and I started reading one together, and it has been a joy to share this with him. The link to the one we use is below.
https://www.navigators.org/wp-content/uploads/2017/04/Discipleship-Journal-Bible-Reading-Plan-978161...
There are also a variety of Bible apps you can use as well. Find one you feel comfortable with and settle in, you won't be sorry!

3) Pray. Prayer is powerful, and essential to a healthy spirit. Pray for your loved ones, church leaders, government leaders, neighbors, those in need, and yourself. We can take all our anxieties and concerns to the Lord and lay them at His feet, and in doing so, we become better connected to our Creator.

In summary, I wish you well during this challenging time we are in. I pray you find peace and comfort that will allow you and your family to have many good days. My hope is that you can create fond memories that allow the reflection of this time to be a joy in the future. I am looking forward to seeing many of you when we make it through, and we will. Remember, it's ok to have a rotten day, but don't stay! The gift of a new day starts tomorrow!

Until then, I pray you have GOOD days!
Jaime