In today's fast-paced world, it's easy to neglect our own health while focusing on the needs of others. However, prioritising our well-being is crucial for a healthy and fulfilling life.

Today, I’m joined by the amazing Ros Lindsey as we focus on personal preparedness through health. Ros is a registered nurse with a Master's of public health and over 30 years experience in the health sector, including nursing leadership, clinical education and ICT project management.

After years of looking after others, she recognised that she had been neglecting herself.  Through deep knowledge and personal experience, Ros now seeks to help others implement small steps to improve their health and cause ripple effects that will transform lives. Ros joins us today to share insights, knowledge and strategies to help you decide, commit to, and progress your own health and wellness.

We dive into: 

• Taking stock of our daily habits
• Implementing small changes
• The power of mindset and self-love
• Building a supportive team
• Seeking professional help

Ros talks about finding her purpose in helping others to make informed decisions to improve their lives, and how she aims to instil hope that people can change.

If you’re looking to progress your own health journey but aren’t sure where to start, this conversation is full of valuable tips, actionable steps and a whole of inspiration for you to take and implement into your every day.

So, here’s to finding more self-love, better health and a balanced, happy life!

LINKS:

Connect with Me: 

Website: www.balanceathand.com 

Instagram:  @balance_at_hand

Jaqui: Hello, and thank you so much for joining us today. We have an amazing guest with us today as we focus on personal preparedness through health. The wonderful Ros Lindsay. Ros is a registered nurse with a master's of public health and over 30 years experience in the health sector, including nursing leadership, clinical education, and ICT project management. [00:01:00] Based largely in public hospitals in New South Wales and ACT of Australia, Ros has spent a considerable amount of time nursing patients with acute and chronic disease. Ros has also embarked on her own health journey through weight loss and prioritizing her health.

After years of looking after others, she recognized that she had been neglecting herself. Through deep knowledge and personal experience, Ros now seeks to help others implement small steps to improve their health and cause ripple effects that will transform lives. Ros joins us today to share insights, knowledge, and strategies to help you decide, commit to, and progress your own health and wellness.

Welcome Ros. welcome Ros. Thank you so much for joining us today.

Ros: it's such a pleasure to be here and to see you again, Jaqui Thank you.

Ros: Yeah, thanks, Jaqui. It really has been a journey and a gradual journey, but it started quite quickly. Ironically, I was working for a state health department, but I had become the most unhealthy I'd ever been. And, it was in 2021 and it was at the beginning of COVID and working in a health.

department, a lot of the human resources had been sidelined, to work on the vaccination rollout for COVID-19. And we were still you know, looking after our projects, but we had a lot less resources to do what we needed to do.

And then of course I wasn't sleeping well. so I was sort of creating this cycle and I was quite stressed as well and becoming anxious about the deadlines that were impossible to meet. and then one night my husband sort of woke me up and said my sleep apnea had started again. I was gasping for breath, in the middle of the night.

So that was the tipping point that made me realize it was time. to do something.

Jaqui: point, what sort of conversation did you have with yourself? how did you say it's time to do something? It's time to change.

Ros: I just said I can't do this anymore. it's not worth it. What I'm doing for my job is not worth the sacrifice that I'm making for my health. Something has to change or I will remain at a much higher risk of having a stroke. So, yeah, I couldn't do it anymore.

Ros: I wasn't really on the front line as such with patients at that time, but I was implementing technologies into the hospital.

Jaqui: Just as important because that was what was

needed.

Ros: well, that's it. But Yeah.

we all played a role during that time. So,

Jaqui: So for you, what was your first step? How did you go? I need to make change. So what am I going to do now?

Ros: well, the first step for us was actually quite drastic and and not everybody is in the position where they can make drastic life changes. There's, you know, lots of things you can do before you do what we did. But we, made the decision to sell up. So I left my job, we sold our house in Canberra and we moved interstate up to Queensland and, in doing that, it was part of fulfilling a childhood dream as well.

but it did mean that I didn't have to work and I could focus on my health.

Jaqui: What an amazing opportunity.

an envious position to be in. So well done for making that brave decision and really doing it. So what health impacts did you find from making that big change? And, um, how did you get to where you are now?

So I was about 15 kilos over my ideal body weight. so we invested. It wasn't. that cheap, really. It was an investment, but we decided it was certainly worthwhile to pay for a health coach for a three month period. And he was fabulous. I've only since learned recently that he doesn't usually work with women, but because my husband was doing it as well, and did, His background is Army and he has a very direct approach, , but he was a bit softer with me anyway.

Um, during that first three months, I did lose about eight kilos, I think, with him. And that just kick started the journey.

Ros: Yeah, for sure. I think the first thing he. encouraged me to do was, in the privacy of my own home, just have a good honest look at myself in the mirror and to take stock of where I was at, which was really powerful. And the second thing was to document everything I ate, everything I did for a week.

And then I could just get an overview, I guess, of what was going on in my life. You know, what I was eating and it was important data for him to look at to say, okay, well, that's actually not that healthy and we can address this. I was having, I mentioned I was having about five to six cups of coffee a day.

Jaqui: Well, I'm all about small changes, cause that's something I can achieve myself. So for me in the journey, one of my rules has been to move every day. So I walk every day. And that's more than my weight. It's for my brain

and, really focusing on making sure there's no excuses behind it, how have you gone with, the exercise side of things and really embracing a different sort of lifestyle?

you don't move a lot really, but you work your core. If you go out at sunrise when the water is calm, it's just incredible. It's a very mindful, sort of meditative space to be in as well. So it was ticking a lot of boxes. And it was a bit choppy for paddle boarding, I would go for a walk at that time.

but I've taken up a new sport. So, don't know if you've heard of pickleball.

Jaqui: I have

like mini tennis.

Ros: Yeah. So, that's been one of the things I do for movement it's been fabulous so

Jaqui: Oh, that would be really fun. A lot of social interaction as well. I'd suspect.

So you've discussed food. How prepared are you with food now?

I like things to be fairly easy, so I generally just cut up a host of veggies, whack them on a tray, cover them in a bit of olive oil, and put them in the oven, and then go and do whatever I've got to do, and come back in 45 minutes or an hour, and that's dinner.

Jaqui: Such a perfect way to cook as well.

Ros: Yes, I

right, right. And it's so tasty.

I'd like to be better at meal planning. That's something I could work on and I'm really trying to learn some recipes that incorporate beans. So we've not traditionally eaten a lot of beans in our diet, but apparently beans are really great for longevity. So I've just been, know, roast a lot of veggies and then I just throw in a can of chickpeas and, butter beans or something, mix it up and we've got dinner.

I think that comes from us living when we grew up, we lived out on a farm and we were about an hour's drive from, the shops.

So we always just cooked with what was on hand.

Jaqui: Or it's a great way to do it because I always try and eat down my fridge and eat down

my pantry

before I buy more things. yeah, it can make some really fun mystery meals in our house.

Ros: Yeah,

Jaqui: Well, you've hit on a really interesting topic, longevity.

So what does longevity mean for you? And, um, how can we all work towards longevity lifestyles?

Ros: for me, it means healthy longevity. So I've seen longevity without health. for me, what I'm aiming for is healthy longevity. So without chronic disease and with the cognitive and the emotional and the physical capacity to, to enjoy my life every day and to do the things that I really long to do.

Jaqui: love about the blue zones concepts and philosophy and how they engage with longevity?

life or an ikigai, a reason for getting up in the morning, incorporating downshift, so meditating or just having a, a quiet activity, um, to sort of reduce that stress and just ground yourself again. They've got, the 80 percent rule, which is just eating, until you're about 80 percent full.

So for some people I think zero alcohol is perhaps best, but I think a little bit of alcohol within a social setting they've identified as being beneficial. Finding your right. tribe, putting your loved ones first, and belonging to something, whether that's a volunteer. group or a sporting group even but feeling that you have that sense of belonging.

So because often in today's modern society, we've really been looking for all the time savers and there's times in our life when we have to do that, but that comes at a cost really because often those time savers remove the manual component of that activity. So if we outsource our house cleaning, for instance, we're actually missing out on the sweeping and the vacuuming and the scrubbing or whatever it is.

That's just incidental exercise. And, Um, or you know activities in the garden. Just having a garden will get you moving because you have to carry and dig and rake or mow or whatever it is. So it's just incorporating that activity into our lifestyle that just has such a huge huge impact.

Ros: That is And they're having said that there's absolutely a time you know you go through different seasons in your life and I know we had one when we had small children we had a cleaner for a while and that saved my sanity so it's you know it's a balance there's different different seasons in your life where you can prioritize different things

Jaqui: And you mentioned purpose, and I can't remember the exact word, Ikigai?

Ros: Ikigai, Japanese word. Hmm.

Jaqui: And how do you feel about that and finding your purpose now?

I've had surgery following that. I've had surgery for my throat. I've worked as a nurse. so I've always been in hospitals and surrounded by the concept of health. For me now, my purpose is, to optimize other people's health and to prevent chronic disease where we can. So, having said, I sleep well.

It's so aware of that. And, there's absolutely no judgment in that because we've all been there. They're working, you know, 12 hour days, whatever. It's just, if I can help people take stock of their lives that I'm At the moment, I'm collating, a series of screening tools whereby people can, just check in to see what their risks are.

Uh, so these are screening tools that are publicly available on the internet, but putting them together so that it's, it's convenient for people to see, well, how is their mental health. What are their activities of daily living like? How physically active are they? And what's, what are their risks of, developing diabetes or cardiovascular disease or some of the, cancers that can be preventable?

Jaqui: Really proud of you. Like that is huge to have all of this life experience and then really funnel it towards continuing to help people, as I know that you will do Ros for the rest of your life. but in such a positive way, because I reflect, on what you were just saying. And for years I avoided dealing with my health.

I just numbed, I ate, I drank wine when I got home to try and shut down my brain. And. It's really, really hard when you get to that point, when you go, I know I need to change, but I don't know how to change. So what would you say is the first step when someone's at that point to go, I know I need to change, but what is my

Ros: Uh.

Jaqui: step?

Just start today, tomorrow, start today, write down what are you going to eat for lunch, afternoon tea, dinner, dessert. What are you drinking? Write everything down and then write down what you're doing in the day. Just do it as a log, in hour blocks perhaps. Just get a feel for it. That would be the first step?

Jaqui: And you're not saying change, are you? You're saying just

explore yourself with curiosity and not with judgment.

All that I'm doing, I'm lifting kids, I'm working hard. Whatever it is, body, thank you. And just that self love it's really important. Yeah, get rid of the judgment, but just it's, I think it is important to take stock. One of the things I'm looking at is helping once people have used these screening tools, and taken a bit of stock of where they're at, I'm hoping to come in and, assist you sort of creating a clear action steps and, you know, let's look at the obstacles. you know, why is it hard? Is it, are you in a really big family that, you know, gets together and you have the, the beers on the weekend and that's a really big part of who you are or [00:23:00] having the great serves of pasta and you don't want to disappoint, you're not a role, whatever it is.

You know, let's look at some of the obstacles and then let's give you some really clear strategies of what you can say and what you can do to just navigate your way around those challenges and then have, yeah, a clear path forward and then to get some support as you're on that journey and some accountability if you need it.

It might just be for a short time that we need professional health, uh, help. But, um, that's what we need to get moving in the right direction.

Jaqui: Uh, absolutely. And finding your team is so important. And, um, I can't speak highly enough of starting with your GP.

what do you think about that Ros?

S?

Um, so there's really that available, so approach your GP for that if you're in that age group and,

Jaqui: Yeah, I think GP is the way to start, but also shop around. If you go to your GP and you don't feel like you're being heard, especially as a female, and, I've found an amazing GP now. And I now can realize what I was missing. So, if you feel disheartened, I really encourage everyone to shop around.

it doesn't hurt you to get a second opinion or a third opinion if you need it, but you should feel like your GP genuinely cares about you and they're not just pushing you through. And

I think that's a shift I've seen, from when I was younger to now is it is a different way. GPs are treating patients as they come in.

So Ros, you obviously have been doing a lot of work, but every day is different. What are the biggest challenges you face now?

And I love that. I acknowledge that that is a luxury and not everybody can do that, but we have made certain decisions to enable that. But then to sit down and focus at the computer for eight hours. Yeah. I'm working that out and how best to tackle that. So that's, that's the challenge.

Jaqui: So Ros, was there anything else that you wanted to share with us today?

And a fixed mindset is one that, um, just says, well, you've either got that ability or you haven't, so don't bother if you haven't got it. So, having a growth mindset enables people to take on new challenges, to learn new things. So, if you don't normally exercise or you don't normally eat a lot of vegetables, for instance, don't be discouraged.

So if you can envisage who you want to become, and if that's a healthy, possibly thinner version of yourself, then ask those questions and create the small wins. So go shopping, whack some vegetables in your trolley, even if you don't know what to do with them, put them in your trolley. It's a starting point.

Get home, maybe Google what to do with this vegetable or just cut them up, stick them on a train, put them in the oven with a bit of olive oil. Okay. And you've got dinner, but these are small wins and every small win becomes a vote for yourself, for the person that you want to become. And sooner or later that becomes your identity.

Jaqui: I love that Ros. And I think the small changes. They're the critical parts because if you go in hard from tomorrow, I'm only eating good things. I'm only exercising. It's going to last two days, but those small changes and you've picked up on something and you've set it in a different way than what I was thinking for myself, which is what is my future self?

Because for so long I kept saying, Oh, I'll be better tomorrow.

when I am more comfortable with myself, I will do

things and you know, it never got there. Every day was a, I'll do it tomorrow. I'll start tomorrow. I'll stop drinking wine tomorrow. .

And it was a genuine challenge. And I had to reflect and go, what changes do I need to make now so I become my future self? And I just love how you've put it.

Jaqui: Such a good way to look at it. I always think, yeah, health should never be tied to a person's weight. Health should be to how a person physically feels. And if a person is comfortable with themselves. That is really the goal. And people that have been listening, no, my journey is ongoing to, for me to become comfortable with myself.

And when I hit that point, that's where I'm going to be genuinely proud in the sense of I've worked really hard, but you know what, Ros, I am feeling healthy

Ros: That's amazing. Well done. It's huge. It's

really is. And to stop waiting, I put so much off going, when I'm healthy, I will. When I'm thin, I will. And I'm like, no, you don't need to be thin to do the things that you want to do in life. Such a different mindset. So I love that you've brought up mindset as a really critical consideration.

Yeah.

We are comfortable in who we are. Who we are is not our weight. Our body is incredible. It just serves us so well. So

So, that's been a big shift. It's helped me go, I'm just avoiding refined sugar, but it doesn't mean I can't have fruit. It doesn't mean I can't have honey or anything that's sort of natural, but it also doesn't mean I'm avoiding certain foods. I'm feeling healthier every day, but you know what?

Ros: That's so great. Oh, I just think those habit changes are life changing and Just over the course of a year, your body, your health will just go from a place here just on a completely different trajectory. So, it's just towards better health. It's it's such a huge shift and it's no small feat actually changing those habits.

So, it it really is, yeah, a credit to you.

Jaqui: Well, I didn't like it at the start, but I'm really proud of myself for just going, this is important to me. And hopefully I can check in with you later in the year and discuss how I'm feeling. And you can actually us all about the impacts.

Ros: that's incredible. Oh, I'd love that.

make dinners easy, fill your fridge with vegetables and proteins, um, do some bulk cooking. If you're busy. What a great tip.

and more than longevity, a healthy long life so that the life that you live is one that you can actually continue to enjoy without restrictions and have a garden if you can.

So some amazing takeaways from today. Thank you so much for joining us, Ros.

Ros: Oh, thank you so much for having me.