Resources for Transformation

 Resources


These are some of the resources I will be using for my transformation. In some cases they are well thought out and researched; in some cases, I use them because they have worked for me in the past; some of them have been recommended by others; in some cases, I am using them simply because I like them and find them interesting, even if evidence is lacking for their effectiveness. There will likely be additions to, and subtractions from, this list as the year progresses and I find my areas of focus and needs changing. I plan for this year to be a dynamic, not static, process.


Cognitive/Mental


AANP Continuing Education (needed for my licensure and certification)

Audio Digest Continuing Medical Education (needed for my licensure and certification)

Duolingo (language app)

Gamma Clarity 40 Hz Meditation Lamp (Light therapy)

Lumosity (brain training app)

Meditation (previous training and practice in mindfulness)

The Great Courses (https://www.thegreatcourses.com)


Emotional (mood/stress evaluation and management)


Aromatherapy (DoTerra essential oils)

Art (will use drawing, painting, poetry to express myself)

Depression and Anxiety Self-assessment Quiz (https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/depression-anxiety-self-assessment-quiz/)

Inspirational Quotes (https://www.goodreads.com/quotes?ref=nav_comm_quotes)

Meditation (previous training and practice in mindfulness)

Perceived Stress Scale (https://das.nh.gov/wellness/docs/percieved%20stress%20scale.pdf)

Shakti Mat (acupressure mat)

Singing Bowls

Zabuton & Zafu


Physical (biometrics, diet, exercise, sleep)


7 Minute Total Body Workouts (book, Michael Jerome)

Body for Life (book, Bill Philips)

Charge 2 (fitness watch and app, Fitbit)

Dumbbells (varying weights from 5 lbs to 35 lbs)

Focus T25 (DVD, Beachbody)

Hiking - I live in New Hampshire, so there are a lot of trails and mountains nearby

Insanity (DVD, Beachbody)

Lose It! (App)

P90X (DVD, Beachbody)

P90X2 (Blu-Ray, Beachbody)

Pull-up bar

Soft step (Aerobic step)

Tai Chi for Beginners (DVD, Paul Lam, Tai Chi Productions)

Tai Chi - the 24 Forms (DVD, Paul Lam, Tai Chi Productions)

Tai Chi - Sun Style 73 Forms (DVD, Paul Lam, Tai Chi Productions)

Yoga mat

Yoga Sculpt (DVD, Kathy Smith)


Spiritual


Bible in One Year plan (on line for the Orthodox Study Bible)

Confession (sacramental confession in the Orthodox Church)

Daily Readings (app, Greek Orthodox Archdiocese of America)

Eucharist (receiving the Holy Mysteries in the Orthodox Church)

Fasting (following the fasting guidelines of the Greek Orthodox Archdiocese of America)

Prayer (use of my daily prayer rule, and the Jesus Prayer)

Spiritual/Sacred Readings (see the list below)


Spiritual and Sacred Readings


Anonymous, The Way of a Pilgrim

Dietrich Bonhoeffer, Discipleship

St. John Climacus, The Ladder of Divine Ascent

St. John of Kronstadt, My Life in Christ

C.S. Lewis, A Grief Observed

C.S. Lewis, Mere Christianity

C.S. Lewis, The Great Divorce

C.S. Lewis, The Screwtape Letters

St. Paisios of Mount Athos, Spiritual Counsels


Social


To be determined


Supplements and Medications


ASA 81 mg once daily (aspirin)

Beta Sitosterol 750 mg once daily (Source Naturals Mega Strength Beta Sitosterol 375 mg)

Rosuvastatin 5 mg once daily (“statin” cholesterol medication)

Tumeric Curcumin 500 mg once daily (Nature Made brand as it is USP)

Vitamin C 500 mg once daily during cold/influenza season (Nature Made brand as it is USP)

Vitamin D 2000 IU once daily during the fall and winter months (Nature Made brand as it is USP)

Comments

Post a Comment

Popular posts from this blog

The Necessity of Transformation

Image
 So, it has been a rough several years. Within the last 10 years my father, mother, step-father-in-law, a cousin (younger than me), and many members of my wife’s extended family have all died; we’ve also had two pets die in the last 5 years; my wife and I have gone to an “empty nest” state, watching our daughter get married and son move overseas; and, of course, COVID-19 hit, causing some financial hardship in the early part (who would have thought that my hours would be reduced when working in front line healthcare in the middle of a global pandemic!), and plenty of stress, despair and frustration as time has progressed. I have let myself go, physically, emotionally, mentally, spiritually and socially. I have not been happy or joyful. I have been sad, depressed and anxious. I have lost tolerance for physical activity and gained a lot of weight. My eating patterns have not been healthy, to say the least. I have been crippled by grief, of which my father’s death was the most painful...
Read more

Live well, age well, go bald well

Image
  “Live well, age well, go bald well, and die after me. And... if you can, die smiling.” - Tite Kubo So I did something new today and shaved my head. Totally bald. I did it for a couple of reasons. Firstly, I wanted to mark this first day of the latest stage of my journey with a new and clear physical sign. As I shed my old hair, I pictured all the baggage and garbage and unhealthy habits of the past several years falling away, leaving a fresh place to plant the seeds of a new garden of good habits and revitalized relationships. (Okay, so I can’t write this, let alone read it, without cringing and laughing as it sounds so pretentious! Fair enough, then, I am pretentious, but at least I’m having fun with it. And you, dear nonexistent reader, would have the choice to not read this blog if you actually did exist.) But I also did it to remind myself of the need for humility and to watch out for vanity and pride. But as soon as I had done it, I realized that there is a danger of an anti...
Read more

Summary of Week 12

  Summary of Progress (Week 12) Overall, I am quite pleased this week. I started to work out again, completing my goals. My weight is back on the downward trend and I have kept up with my mental and spiritual goals too. A long way to go, but at least I am back on track. Average sleep: 5 hours 23 minutes Average sleep score: 77 Average resting heart rate: Average resting BP: 110/63 Average weight: 197.9 lbs Average body fat %: 26.6% Average Muscle Mass: 138.5 lbs Average physique score: 2 (obese) Date: Sunday 29 May 2022 (Day 84) Inspirational Quote of the Day: “If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”  ―  J.R.R. Tolkien Sleep (hours): 6 hours 2 minutes Sleep Score: 83 Resting HR: 57 Resting BP: 114/61 Weight: 197.2 lbs Body fat %: 26.3% Muscle Mass: 138.2 lbs Physique score: 2 (obese) Pain level (location): 0 Fast free Prayer: Daily Readings app, Prayer Rule (25 minutes) Meditation (minutes): 25 minutes (peace chants) ...
Read more