Good day to everyone good day, good day,
and welcome to another epic episode of kingdom
men action,
keyword
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Alright.
Today's episode, I am excited men.
Up until this point, we've been talking about
different things that we could do as men
to be better men
in the kingdom of god.
But
I wanted to take a break from all
there
because as men, we have
3 things
that I think we should focus on
as men.
And those things would be physical health,
your spiritual health,
and last but not least, your mental
health.
All 3 of these things are very vital
for you to be the best that you
can be.
Any 1 of those, if there's not up
to its
best potential will give you issues and things
of that nature as you try to perform
and do the things that you do on
a normal basis. We're all under a lot
of stress.
We're all in demand. We're all having multiple
tasks to do.
And so we need to make sure that
as men and people in general
are making sure they're taken care of themselves.
And these are 3 areas that definitely needs
attention to make sure that they are all
in some kind of balance.
So day, I'm excited because I have a
different mine that I happen to have met
in starting this podcast, then she was doing
her podcast,
and her name is Katie Bella.
Her host a creator of the lavender lavender,
mine.
And I listened to that podcast, and
That's what gave me the inspiration to do
this interview because she has great
great
information to pass on for your mental health.
So let me bring her in right now
since I'm doing all the talking, and let's
welcome in, miss Katie. How you doing, Katie
Oh, I'm doing great, James. Thank you so
much. I'm so honored to be here, and
I feel the same way about your podcast.
It's a great thing for all the men
in my life and for myself,
I love the work you're putting out there.
It's so needed, and I'm just honored to
be here.
Oh, wow. Well, thank you. Thank you, ma'am.
Well I say the same for yours too.
And so I'm glad that
that you was able to take time out.
So let's let's go ahead and get you
introduced to the audience,
once don't you go ahead and introduce yourself
tell us a little about yourself, and what
led to you creating the lavender mind podcast?
Yeah. Well, my name is Katie Ba as
you said,
I
think God led me here. I
definitely
kinda
bought that brook few years, but it started
on was really little. So
I
am a mindfulness,
mindset,
coach,
all things, wellness,
of, and I've gotten as many certifications so
I possibly can to be educated in these
areas.
But, it started when I was really little.
I
when I was a little girl, I had
Leukemia, and I used
back in a day, we didn't really call
it mindfulness. But
I used a lot of mindfulness to manage
my pain and probably anxiety,
back in the day through
visualizations and breath work. And then
fast forward just as a mom,
I noticed,
the foods that we were eating, I just
felt like, a lot of it was
messing with my family. And so I started
to take deep dives and not only self
development, but wellness with
food and, so I got life coaching, health
coaching and all that good stuff. And
so that's what I teach. And then also,
I had a
handmade business with lavender,
aroma therapy. So I just kinda took it
all together and made a big quilt out
of it, and that's how a lavender mind
began,
back in February, you and I
joined our awesome
class and got to meet 1 another there,
or so it's been a really fun
adventure,
a little scary at times. Yeah. But
what started
this business, and it's been a lot of
fun.
Awesome. Awesome. Well, I am so happy and
I know God has
great plans for you moving forward to help
in touch a lot of people
with your information and teaching. So
Well, that's great. So let's
let's get started. And so I brought you
on because I wanted to
give me the tools for them to
be able to
keep their mental health balance.
With this with the stress of everyday life,
work, jobs, family,
volunteering, whatever people are doing
you tend to forget about yourself, and things
will start to stretch you stretch you out
and things of that nature, and so
I wanted to bring you on so that
you can give us some tools that would
help us be better men as we serve
in our communities and our family and things
of that nature So I'm a turn it
over to you, and you're gonna give us
some vital
information. So men, you listening to take notes.
And also, we'll also be leaving
a link to her podcast in the description,
so you can go ahead and link to
her. You can save it, follow her.
That you can get her daily podcast
episode. So we're gonna turn it over to
Katie.
Alright. So
I'm a for teacher, so I like to
make things easy to remember. I,
I'm gonna use an acronym
so that it's just easy for us to...
So you may be... You can take notes,
but you probably won't need to.
I
adapted this from,
someone that I follow. His name is Jim
Qui. He's
he does a lot of brain research and
Keeping our brains
fresh and as healthy as possible. It's 1
of my big pillars.
Because
our mind, our body and spirit are all
connected. And I think that we forget that
sometimes because we get really busy.
And so
my acronym is MEDSRX,
meds r.
And what I want everybody to remember about
this is
these are free things. None of this costs
money
you can do this every day to
elevate your mental health and well being. And
so
The m is it stands for mindfulness, but
that doesn't mean that you have to meditate.
I do believe and especially with all the
research out.
On
meditation, it it is a great thing if
you're... If that resonates with you, but this
can also mean your prayer life
your quiet time with god, reading the bible,
anything that you can bring,
especially first thing in the morning,
if you start your routine, your daily
intentions with that quiet time, that mindfulness in
the morning, it really sets us up for
success.
And I know we all live very busy
lives, but if you can carve that out
that really changes your day.
And so that's m.
The e is for
exercise,
if we can get 20 to 30 minutes
a day, it really elevate
our mood,
it helps our hearts, our brain health, and
it doesn't really matter what type of movement
you
incorporating your life even if it's... It's walking,
swimming,
whatever you enjoy, but 20 to 30 minutes
every day, really
can make such a difference in your mental
health, especially.
And then
the d is for
diet.
I'm from a south, I love a little
fried chicken, but we can't eat that all
the time.
Come on now.
You heard be there on the rats
Alrighty. It hurts to say that, but we
have to have that balance.
You know, you can have fried. Chicken maybe
on Sunday after church. Okay. But for us
so that we...
A few foods that I'll name right now
or so good for our brains. And those
are
these foods bring antioxidants, and they are actually
known to
reduce anxiety. So keep maybe jot these down.
This is important.
Those leafy greens are really good for your
mindset
and your mental health
blueberries,
papaya,
those clean
proteins, like chicken, and
a omega 3,
fish are so good for your your body,
and that just kinda helps us to have
more energy and to show up our best
for our family and our jobs,
So gotta have a little balance. I'm not
seeing you can't ever have that fried chicken.
Because I know I'm gonna have it.
On this weekend. I don't know.
Okay. And then
the s and NEDRX
is for sleep. This is a biggie,
especially,
we have all the screen time late at
night, and that is really messing with our
sleep and it's causing
more anxiety.
And so
a big way to reduce that is actually
such a simple technique,
it's very
research. But if you can
put your brain away,
U.
Put your screen away and also,
have gratitude at night
think of 3 things that
you are great for and also think of
some wins for that day.
So this is a great evening routine,
your night routine. Mh. Just to remember
some wins for the day. And this has
been very studied in researched, and it actually
helps people sleep better, such as simple technique
and
once you get in that mindset of
thinking about your wins and thinking about
what you have versus what you don't have
with gratitude,
breaking up all the things you have at
night.
This is something that really reduces anxiety. Because
if not,
we get on that negative thought loop, and
we can replay things that we've maybe didn't
like during the day. So that's a a
very
helpful tip.
And then the r is for our
relationships.
Just always
remembering to
try and make sure our relationships are lifting
us up. Mh.
You know, sometimes people can
maybe
cause us to
maybe not make the best decisions. So
I'm not saying that those people need to
be out of our life, but definitely taking
an inventory and making sure your relationships. You
have good community and, like minded people. Maybe
you find that with your church,
maybe, you know, our mastermind is full of
amazing people that are just really positive. Yes.
Always surrounding yourself of people that lift you
up and making sure that you lift them
up as well, making sure you pay attention
to the words coming out of your mouth,
making sure you pay attention to the thoughts
that you're thinking because that is really what
shapes our lives
is our thoughts and our words and what
we're focusing on so that the relationship is
a biggie.
And then the x stands for extra, anything
that you
enjoy
that you can add to your wellness routine.
A breath work is 1,
volunteering
can elevate our wellness. Mh. Anytime we go
out in nature. If we're having a really
tough day. We we're feeling very anxious,
taking a minute to just go outside and
look around and just be thankful.
And that's a big helpful 1. And also
another 1 that I didn't mention with the
diet, but definitely making sure you're staying hydrated,
that can really make a difference as well.
And again, all these things are free.
It's not real meds. This is like the
meds that we can give ourselves.
Every day.
And then the main thing that I
really like to focus on with my podcast
and students that
I work with or just... It's such a
simple concept that I think we forget about
it. But just remembering that all we have
is this moment
it's present moment awareness and just
not focusing on what happened 5 years ago
or yesterday
because
that's over Mh. And not
stressing out over all the details of
future events. We can plan
but we don't have to stay in that
state of stress over things that happened in
the past
or the future of it, just always remembering
that all we really have is this moment,
and so we show up our best
because sometimes
our kids or family or coworkers are talking
to us,
and we live in a very distracted world
and we're really not present with people. And
so
really being present in the moments you're in,
whether you're
working or speaking to someone just remembering to
be in the moment that you're in. It's
a very simple concept.
Mh. But
I think when it's really applied and practiced,
it not only reduces a ton of anxiety
but it also
really affects our relation,
in an amazing way because
the art of really being present with people
is kind of lost. So when somebody really
listens to which you have to say. Yes.
Wow.
I I've seen that. Yes.
Yes.
I thank you for not checking your messages
while we have this conversation.
Yes.
Sadly, but it's true. So that... So Those
are my little tips. I hope they help.
They have
dense pillars, and
this whole podcast that I've started. And
and so that's what I have for you
today, James.
Wow I love it. I love it. And...
Especially the,
in the moment, I think it was a
episode to go. You was talking about that
on your podcast.
And they're just so resonated with me. You're
right.
I can't do nothing about the past,
and I definitely can't predict the future. Because
might not didn't be here. But
to focus my energy
in this moment. Like, right now, in this
moment, we're having this...
This this podcast this interview,
and this is what we're focusing on, and
I'm getting enjoyment out of this. I'm getting
information out of this. This is
this is, you know, what's happening now. So
this is where my time and attention is,
but, like you said, sometimes we're we're distracted,
you're talking and I could had my phone
you know, checking a message of where the
case might be, but
just taking that time to... Even with your
fam... Especially when you're with family.
I'll tell anybody because... And I know you've
seen this.
Now you're out eating
at a restaurant. And you're supposed to be
out
enjoying 1 another. And me and my wife
will look around at different tables, and these
people are on this, They're on their cell
phone. And I'm thinking myself, well, why did
you come out? If you not even gonna
have a conversation. And the sad thing is
a lot of times, it'll family of maybe
4, you know, have the kids,
and all of them are on their cell
phone, and I'm thinking to myself, we're in
bad shape. We can't even come out for
at night.
Evening or family time
without the distractions of the world. So I
that when you said that in your podcast,
that really resonated with me. And I've really
made it a point to
follow that. So men get that point that
you have to live in this moment. Whatever
that may be, and especially when it comes
to family.
But all your... This is great. I love
the the acronym that you put with everything
because
the exercise is definitely important. III talk about
that.
I didn't realize just 20 minutes a day.
That's good. As... I I just go from
my walk then,
but the exercise,
it helps
and the diet... But let me ask you
this about the diet the 2.
So
in your in your experiences or how you...
In your line of work, the the greens.
Now do you find it better to do
the greens
some people like their... They'd like to cook
their vegetables whatever.
I've been j more lately with the greens,
and then I know you can get it
in in the powder form and mix it
with you. What, is
anyone
kinda of better than the other or they're
all
alternatives?
No. I think they're all good alternatives. And
I mean, the thing with all of this
is just
consistency,
and, you know, whether it's a powder,
you know, because we look very busy lives.
I mean, I know some, like, I love
to cook
grains. But, you know, some weeks,
I have to rely on a powder or,
you know, j is nice because you can
take it
with you to work or whatever. So anyway
you can get those screens because they add
all those good antioxidants that are so good
for your mind, body and spirit, this... You
know, it really elevate
our mood. So any any way you can
add this reins into your wife.
Okay.
Okay. Just checking. I'm trying I'm I'm trying
to do the right thing. So I was
happy when you had mentioned That's said, okay,
Well Lisa, I'm on the right track. So
we're good. Yeah. And and and you mentioned
about sleep. Now, that has been my
biggest issue.
Not getting enough sleep. I think I'm in
a better pattern now. What I was actually
rolling with
if I was getting maybe 4
hours a night,
I was good.
And this is, like, getting up at 01:00
in the morning,
after be working at 3,
and working into the afternoon,
then I get off,
run around try and take care of things
and so they say you told to get
8 hours What that means I have to
lay down at 06:00. Okay? That's not happening.
6 07:00 just not work for me with
all the stuff that I have to do.
So normally it's like, 8 to 09:00.
Then I'm even laying down, But I had
noticed that it was affecting me so bad.
Just mood wise,
brain fog,
just able to
function
was becoming a problem, And so I really
had to work on this. So I'm getting
I'm getting more sleep now, and then I
actually see the difference
that I can, Now at least function without
being so tired all day long. So I
glad you had to in your app acronym
because that is a key. Everything... Everything in
this acronym is very important, but that sleep
to... You you gotta give your body at
the time to acronym rest and repair,
itself so that you can go on. Because
if you don't give your body that, it
just... It's just gonna keep burns till it
burns itself out, and then God is gonna
put you down. If you don't... If you
don't put yourself down, he's gonna put you
down. So I appreciate that bringing that sleep
in.
Yeah. 1 thing I forgot to mention with
the diet, but it also
can affect your sleep is
sugar.
Sugar is so
well disguised in a lot of our foods
and
paying attention to the sugar and intake especially
actually late at night, of course, caffeine
late at night is another 1. But,
sometimes,
intake of sugar late at night can cause
you to stay out. So just making sure
your
evening,
food and drink does not have a lot
of sugar
Got. It's stick speaking of that, though.
So
what's your recommendation as far as...
How late to. Because I know a lot
of experts say, you know, by 06:00 cut
it off,
maybe 3 hours before you decided later, you
shouldn't eat or what a case might be.
What what's your recommendation on that?
I like the 3 hour rule
because... All that digestion can also keep you
up at night. That's another thing that does
affect our sleep.
So
really just to roll that way. If you
do have a little bit of sugar and
it's 3 hours before your body has
time to metabolism.
Metabolize it and not
be affected because like you said, it's so
important to have good sleep. It really does.
Repair,
our mental health, our bodies. We really sleep
is so important.
I got you. I got you. Okay. Yeah.
I I
that was another thing too about
working late doing stuff at a late time,
normally about a hour before I would laid
out, I would eat something, But that's not
good to go lay down to go to
sleep on a full stomach. I'm just letting
you know, ask me how I know It
doesn't work. So...
Oh I.
And also,
I had mentioned before, but... It the screens
late at night, and I know that's so
hard, but if you can,
reduce or screen time right before bed,
studies are shown that that really does affect
our sleep as well. And in I guess,
I always say, you know, try it in
your life if...
Because I know, like, some of my family
members really look like so kind of
relax with watching a little bit of Tv
before bed. So whatever works,
if you're able to do that and able
to fall asleep, then
you're okay, but I do read so much
that
screens right we're bad are also causing a
lot of insomnia.
I can believe it. Especially if you watch
a bunch of crazy mess. So, yeah. It'll
keep you up. Could you get excited, and
you just... You got your brain race. You
supposed be trying to calm down, but your
brain is like going on hundred miles a
minutes. So, yeah, I understand about the screen
time. But, you know, I guess we have
to start So we have to start developing
good habits.
Good habits...
We have to develop,
and I have found out... If it's something
that you
really consider a good habit
after about 30 days,
it'll be a habit.
If you really, it just... You do it
every day, you just do it, make yourself
do it. In about 30 days,
you'll be doing it
automatically, and you'll and you'll you'll just keep
doing it and, I mean, because I've... It's
some stuff that I've actually had to make
myself do, and usually by the t day,
I'm automatically doing it because it's now I
have it. And so these are great.
Great habit to work on. If you're not
doing them, just start start to where you're
doing it automatically. Your mind is already in
root re... Rhythm, and routine to do it
automatically
to get those good habits in. So I
don't know what do you think about decade,
katie?
I love that because
I love that phrase,
tiny hinges, swing big doors. And if you
do these little...
Seems little at the time, make... They... This
can make a huge impact on your life,
especially your morning routine and you're evening routine,
it really can impact your entire day and
how you show up for everybody. So 100
percent, evening I got. I got you. Well,
I tell you... I I knew this was
gonna be an excellent interview. I knew you
was gonna come come bring it. He was
gonna bring some great
great suggestions and great tips for us to
use. So as we wrap up, is there
anything else you wanna add anything you might
wanna go back over,
that's gonna benefit us
to doing having better mental health.
I like to beat this horse of present
moment awareness. I'm gonna say it 1 more
time because it really does make it different.
Just really remembering and reminding ourselves
that all we have in is this moment
and just really trying to show up with
that, but because it really reduces so much
anxiety throughout our day.
And I know on your podcast, he talk
about...
Because our relationship with God and that is
so important. So just this is something that
you could add to all the beautiful things
that you're
giving to this world, but, just really remembering
that we shouldn't waste any time because
only have the moment that we're in,
I think that really just helps to reduce
a lot of anxiety.
I'm witch you sister. I'm with you, and
I'm definitely definitely gonna add that
to what I talk about because it just...
I think once you really
kinda chew on that, it makes sense
because eve even says in his words that
you should just focus on
today because the tomorrow will take care of
itself. And
we would probably eliminate a lot of anxiety,
just dealing with the moment, just what's going
on now.
And once you have accomplished that, and that's
taken care of, then we can move on
to the next thing. But
trying to... I I think the... We've been
bamboo
with this
multitasking,
you can have it all.
You can... Yeah. No. No. It's a lie.
You can't... I'm telling you...
You can't. I'm telling you from experience.
You can't have it all. Something's gonna lack.
Something's gonna fall down. It it's just it's
just nasty possible because you're only 1 person,
and you can only do so much. So
either you wanna focus on 1 thing at
a time
and and make that happen,
or you just gonna get frustrated because you
wanna have 10 doors open, and nothing's gonna
get accomplished. So
I'm with you, Katie on that 1 definitely.
We'll we'll both push that on both our
ends,
Yeah. Absolutely. There's a lot of noise out
there. You have to really be careful what
you're listening to you.
Yes.
Yes, ma'am.
Wow.
Alright. Well, we're gonna wrap it up here,
and we've been talking to miss Katie Bo.
She is the creator and host of the
lavender.
Mine,
lavender Mine podcast,
and there'll be a link
to her podcasts in the description when this
gets posted,
So just scroll down and you'll see a
link to her podcast. Click it, go over
there. You wanna save it share it.
Follow her, leave review all that good stuff
to help build her podcast up as well.
So, again, Katie,
Thank you. Thank you. We've been talking about
this, and we finally made it happen so
I thank god for that, and I thank
god for you and your mission.
For making giving people better
tools in order to have better health mentally
and physically and, you know, Just have a
better balance of life.
Oh, thank you, James. It's been such a
pleasure. Same to you. Keep keep bringing... World.
Everybody needs it.
Yes, ma'am. Yes, ma'am.
Alright, Brothers, That's gonna be it for this
episode. Again, share likely
review so that... Amazing people like you can
find this podcast.
And until the next time, this is Brother
Parker talking to you from the Kingdom my
kingdom men action podcast who I'm tied today.
Kingdom an action podcast.
And again, thank you, Katie for joining us
today.
Thank you so much, James. Take care. Alright.
Too. We're out of here and we'll see
you on the next episode.