I am sure that like me you experience stress and anxiety. I thought that prior to my heart attack, I had it pretty much nailed anxiety and that I managed my stress levels well. 

Perhaps I did but after discharge from the hospital it got really out of my control and I had to learn to practice what I had been preaching to my clients. 

Today I am sharing with you 5 different ways of using your breath to improve your stress tolerance, enhance energy, and regulate your emotional and cognitive states. 

1. Psychological Sigh
2. Box Breathing
3. Diaphragmatic Breathing
4. 4-7-8 Breathing
5. Alternate Nostril Breathing

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

My interview with Jon Johnston. He’s a survivor of a widow maker heart attack and a cardiac arrest that caused him to be without oxygen for 20 minutes, technically dead. He is also an author of two books and a sports website owner. 

Today he talks to me about his life before his event and how he died but miraculously survived. He shares with me how he pieced together what had happened with the help of family and friends along with his realisation that he was not the only person affected. His heart attack impacted his family and friends in ways that he didn’t expect. 

Due to oxygen deprivation Jon now lives with a traumatic brain injury and yet during his recovery, he has penned two books to help himself and others with their own recovery. We talk about how Jon lives his life happy and has ambitions for the future despite the change to his life, health, and knowledge that he will never be the person he once was. 

We talk about Jon’s books and he shares some content with us. Some of his tried and tested activities have helped him and will help you too.

You can find the links we mentioned here:
www.Manageyourdamage.com
www.Jonjohnston.com
Been Dead, Never Been To Europe
Manage Your Damage – Heart Attack Survivor

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

This week is about nutrition, and my guest is Cheryl Strachan of Sweet Spot Nutrition. She is a Registered Dietitian, specialising in cardiac nutrition and wellness. 

Her mission is to share her love for food that hits the sweet spot. She is also the author of a recipe book. It's called 30-Minute Heart Healthy Cookbook: Delicious Recipes for Easy, Low-Sodium Meals. Cheryl believes that we should focus on eating for health gain, because in the long run, weight loss diets don’t work for most people.

Please note that since we recorded this episode, alcohol recommendations have become quite a bit more conservative, due to more recent studies that link alcohol to cancer and heart disease even at relatively low levels. 

(In Canada the new guidelines say low-risk drinking is 0-2 per week, moderate risk is 3-6 per week, and the risk goes up from there.😳)

Today we talk about involvement in cardiac rehab in Calgary and how she developed her model the sweet spot. We have a great discussion about moderation, and what it actually means in real life. 

We chat about how what you eat can help reduce fatigue and talk about mood foods. If you want to hear her thoughts on chocolate, coffee, and wine, then stay tuned.

How to reach Cheryl: https://sweetspotnutrition.ca/

Free Book, The Sweet Spot Guide to Eating Well with Heart Concerns: https://sweetspotnutrition.ca/eating-well-with-heart-concerns/

Why not join Cheryl in the Sweet Spot Kitchen: https://sweetspotnutrition.ca/join-us-in-the-sweet-spot-kitchen. The kitchen is the heart and soul of your home – and the Sweet Spot Kitchen is the heart and soul of my cardiac nutrition program. Simply knowing what to eat after a heart event or diagnosis isn’t enough. Staying committed day after day, year after year can be challenging. Find your Sweet Spot with food that’s healthy, delicious, and right for you, with guidance from me and the support of an entire community.

As mentioned
The Look AHEAD study www.nejm.org/doi/full/10.1056/nejmoa1212914
Mediterranean diet studies www.nejm.

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

Today’s episode is going to be rather different; it’s going to be a fictional story. It’s a story of someone that had a heart attack although it is founded in a true story. It’s the first fictional story that I have found about having a cardiac event and I’d like to share it with you. 

I came across the author, Aaron David in a Facebook group when I was looking for people to proofread and give me feedback on my book ‘The Beat Goes On’, a how-to support yourself emotionally and practically guide for once you were discharged from hospital. 

Aaron agreed, he then told me he was a published author – this nearly gave me my second heart attack as I was then nervous about what he might say. He was amazing and really helped get it just right. In the meantime, I thought I would check out his work and found that he was the author of numerous books of short humorous fiction stories and poems. 

When I read his book of short stories “Booky McBookface” I came across this story that I would like to share with you today. It reminded me of how we never know what is just around the corner and how quickly things can change. 

Stories can be more than just fictional, they can be metaphors for life. I use them a lot in my hypnotherapy scripts they allow clients to apply their meaning and make the changes they desire.  

It's not me or Aaron who is going to read the story but another hearty, Tony Richens-Smith. Tony is also a published author he also wrote “Not Everyone Wants a Hug” seeing the world through the eyes of a dog. 

After his widow-maker during covid he wrote his second book “My B****** Heart”, his personal journey after his heart attack. It was when I was listening to his audio book version, I thought I’d ask him to record this for me. 

So now without any further ado, I will hand you over to Tony and the Egregious (uh·gree·juhs) Fortune.

Aaron's Website

Aaron's Amazon Authors Page for Books

Tony's Website 

Tony's Amazon Authors Page for

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

Quit hiding your magic! You are UNIQUE, you are the only one like you. You have one of a kind fingerprints, not even identical twins have matching ones. You are the outcome of one egg and around 40 million sperm, any other sperm and you would be a different you. You are the only one to see colours the way you do. 

Remember not to compare yourself with others as there is no comparison. And anyway, you would be matching their outsides (what you see) with your insides (with what you think and feel).

The same goes for our health and our life in general. Even if we are feeling broken, we can live with health issues but still be healthy in mind and body. We can still live our lives happy. It really does help to remind yourself that you are good enough and that you are whole, healthy and complete.

Do not listen to this episode while driving or operating machinery.

Your affirmations:

1. I am whole, healthy and complete
2. I am enough just as I am
3. My completeness is my very nature

Say your affirmations 5 times each as a set. Repeat your set of affirmations at least once a day.
The more you use them the bigger the impact. Add them to a habit that you do every day.  While cleaning your teeth, driving, running, walking your dog, washing the dishes, when you first wake up or the last thing at night.

Your self-reflection questions are:

1. What are my three greatest qualities?
2. What is unique about me?
3. In what ways do I hold myself back? 
4. Why, do I hold myself back?

Use these reflection questions to delve a little deeper and get to know yourself better. You can use them as prompts for journaling, during meditation or just give yourself a few moments of time to consider.

To find more visit my Podcast & Blog Page.

Resources
Download my zero cost Cheat Sheet of 146 Ready For You Affirmations which will give you many options to choose your own affirmations.
Jump on the waitlist for my 6 weeks to Sleep Easy after a Cardiac Event workshop.
Learn a Simple Way to Meditate to gain the benefits of Non-

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

This week I am talking more about "how-to" live life with fatigue and minimise the impact. I talk through more tools, rules and ideas to help you manage fatigue and conserve your energy.

Here are some of the topics I discuss in this episode.

• Sleep - whilst it doesn't get rid of fatigue is a good place to start. It means you only have to deal with the fatigue and not tiredness too. 
• Nutrition - keep hydrated and an even blood sugar level if you can. 
• Being safe when travelling - that means you and other people too.
• Self-awareness - get to know yourself and what helps, tame that voice that tells you stuff that doesn't serve you well.
• Lifestyle - move around, despite being counterintuitive it will help especially if you're outside with nature.
• Loving and respecting your body - fatigue management it's the only way!

To read the complete episode Show Notes or visit my Podcast & Blog Page.

Resources
Download my zero cost Sleep Easy Journal which will help you have conversations with your medical team and identify or rule out any sleep issues.
Use my download 53 ideas to help you sleep easy, it's free and gives a framework to start ensuring you get a good night's sleep.
Jump on the waitlist for my 6 weeks to Sleep Easy after a Cardiac Event workshop.
Join me and others on Facebook in the My Heart & Mind Community.
Like me on Facebook, follow me on Instagram and connect with me on LinkedIn.
Please read my disclaimer and visit my website. 

And the beat goes on … one moment at a time
If you enjoy my podcast, I would appreciate it if you leave a short review on whichever platform you are listening on. It takes less than

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

For a full understanding of what my relaxamations are make sure you catch up with my episode called Relaxamations to relax and energise when living with heart disease, you can read or listen to me explaining it. In a nutshell, though, relaxamations are a blend of all of the best bits of meditation, guided relaxation, mindfulness and positive affirmations.

Imagine this: If you had $86,400 in an account and someone stole $10 from you, would you be upset and throw all of the remaining $86,390 away in hopes of getting back at the person who took your $10? Or move on and live? Right, move on and live. See, we have 86,400 seconds each day. Don’t let someone’s negative 10 seconds ruin the remaining 86,390. Don’t sweat the small stuff. Life is bigger than that. (unknown)

Do not listen to this episode while driving or operating machinery.

• Carrying resentment is holding on to negative energy. 
• It is also a bit like taking poison and hoping the other person will die.
• Forgiving the other doesn’t mean they were right or you were wrong.
• It empowers you and disempowers them.
• You can also forgive yourself.

Here are your affirmations from today’s relaxamation:

1. Forgiveness is a gift I give to myself. 
2. Forgiveness is a way of showing strength in myself.
3. By forgiving others, I become free of the past.

Say your affirmations 5 times each as a set. Repeat your set of affirmations at least once a day.
The more you use them the bigger the impact. Add them to a habit that you do every day.  While cleaning your teeth, driving, running, walking your dog, washing the dishes, when you first wake up or the last thing at night.

Your self-reflection questions are:

1. Whom do I need to forgive?
2. What would I gain by forgiving that person?
3. Can I let go of my negative feelings about that person?

Use these reflection questions to delve a little deeper and get to know yourself better. You can use them as prompts for journaling, during meditation or just give yourself a few moments of time to consider.

To find more visit my Podcast & Blog Page.

Resources

Download my zero cost Che

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

Today I am going to tell you about my relaxamation technique and how it can help you to relax and energise when living with heart disease.

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

I recently asked in my Facebook community how have people been feeling since their cardiac event or diagnosis. The top answers were Fatigue, Sleep Issues, Anxiety and Lack of Motivation.  These I thought would be top topics for me to talk about.

In this episode, we will be focussing on fatigue.

• What fatigue feels like.
• What’s the difference between tiredness and fatigue?
• Why do we get fatigued, what it is and what causes it?

You will understand what fatigue is and is not. You will understand what causes it and accept that you are justified in how you feel. You will have some ideas and tools to help you minimise the impact of the physical and emotional effects of fatigue.
 
To read the complete episode Show Notes visit my Podcast & Blog Page.

Resources
Download my zero cost Sleep Easy Journal which will help you have conversations with your medical team and identify or rule out any sleep issues.
Jump on the waitlist for my 6 weeks to Sleep Easy after a Cardiac Event workshop.
Learn a Simple Way to Meditate to gain the benefits of Non-Sleep Deep Rest.
Join me and others on Facebook in the My Heart & Mind Community.
Like me on Facebook, follow me on Instagram and connect with me on LinkedIn.
Please read my disclaimer and visit my website. 

And the beat goes on … one moment at a time
If you enjoy my podcast, I would appreciate it if you leave a short review on whichever platform you are listening on. It takes less than 60 seconds, and it really makes a difference in helping to spread the word about my podcast to other hearties and potential guests.

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.

A few months ago, I invited Brian Simpson, the Heart Attack Thriver to be on my podcast. He turned the tables on me and invited me to be his guest on his IGTV show. He kindly allowed me to use the audio to share some of my story with you. 

You’ll get to find out why I think I am so lucky despite having my leg in plaster and having a heart attack. Then 8 weeks later having a cancer diagnosis that couldn’t be operated on as my event was so recent and that I was on ticagrelor (antiplatelet medication). 

Enough from me right now, over to me a few weeks ago. 

Here are the links that we mentioned in our conversation:

• www.myheartandmind.co.uk
• www.facebook.com/groups/myheartandmindcommunity
• www.facebook.com/salliefcrawley
• www.instagram.com/salliecrawley

Getting to know Sallie Crawley

Join other hearties, learn some simple tips and feel more in control of your life. Join me in the My Heart & Mind Community. See you over there!

Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. 

Please read my disclaimer, visit my website and help yourself to free resources.

And the beat goes on … one moment at a time
If you enjoy my podcast, I would appreciate it if you would share it with your world, your friends, your groups and other hearties. It takes less than 60 seconds, and it really makes a difference in helping to spread the word about my podcast to other hearties and potential guests.

Send me a message, I'd love to hear from you!

You can read the complete article about this episode here Podcast & Blog Page.

Disclaimer
The information contained within my podcast and on my website is for general information purposes only. It is not official health advice and is not intended to be used as such. Any action you take upon the information you find on this website is strictly at your own risk. If you have any questions pertaining to specific health concerns or you think you may be suffering from a medical condition, you should consult a medical professional immediately. You should also consult a medical professional before making any changes to your normal lifestyle habits. You can read my full disclaimer here.

Getting to know Sallie Crawley
Survivorship after a life-changing event can be challenging. You can rebuild the puzzle of your life and thrive. It takes one beat at a time and the support of people that have had similar experiences. Join me and other hearties in the My Heart & Mind Community, you'll get a warm welcome.