Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, BreakThroughCrew, Cancer, Cardiovascular, Chronic Pain, Coping with Stress, Disclaimer, Ease your Stress, Energy, Happiness, Inflammation, Life, Meditation, Mindfulness, Pain, Sleep Better, Thoughts, Uncategorized

Relax and Help Pain & Anxiety Through Various Techniques

I used to be stressed all the time. Especially when trying to manage life with one or two chronic conditions.

Now it’s occasional stress and pain all depends…..

But I have found some relief and I believe it’s because I have learned to relax using a variety of methods. My favorite is breathing 4-7-8 I read about this from Dr Andrew Weil .

This is followed by the five-step procedure listed below:

1 Exhale completely through your mouth, making a whoosh sound.

2 Close your mouth and inhale quietly through your nose to a mental count of four.

3 Hold your breath for a count of seven.

4 Exhale completely through your mouth, making a whoosh sound to a count of eight.

5 This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Dr Andrew Weil emphasizes the most important part of this process is holding your breath for eight seconds. This is because keeping the breath in will allow oxygen to fill your lungs and then circulate throughout the body. It is this that produces a relaxing effect in the body.

I personally find it relaxing and you can use it anytime you feel stress and or anxiety.

I’ve tried a few things and this is the topic for today.

Daily I use

I use breathing 4-7-8i

I also am grateful for everything

Weekly

EFT Tapping (more about that below)

I also practice mindful meditation a few days a week when I walk especially.

I want to share with you ways that helped me, and maybe they can help you.

Make sure you get the ok from your doctor before starting anything new.

Relaxation Techniques
Using the Relaxation Response to Relieve Stress

For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress that add to disease and poor health. To effectively combat stress, we need to activate our body’s natural relaxation response.

You can do this by learning and practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga.

Adding one or all of these activities into your life can help really reduce your everyday stress, and it will boost your mood, and improve your mental focus and physical health.

What is the relaxation response?
When stress overwhelms your nervous system, your body is flooded with chemicals that prepare you for “fight or flight.

Your stress response can be lifesaving in emergency situations where you need to act quickly. But when it’s constantly activated by the stresses of everyday life, it can wear your body down and take a toll on your-health both physical and emotional.

I was at my Naturopath’s a few months ago and she did what she called tapping. I felt this sense of peace and relief, like a huge weight was lifted from my shoulder.

If you’re like me and many other people, you feel trapped, whether it’s due to daily stress , work or school stress, family stress , stress that comes with having a chronic condition etc…we all can get caught in this cycle. The Stress Cycle

You’re tired of feeling sad, depressed, anxious, discontent, and unwell. You’re sick of the expensive and ineffective treatments. You’re fed up with relinquishing the power over your health and happiness to doctors.

You want to be your best, living a life that is filled with peacefulness, joy, and fulfillment, from day to day and moment to moment.

Tapping

Meditation

Yoga

Deep Breathing

These can all help I will post some links below to help you learn more.

No one can avoid all stress, but you can learn to how to counteract its detrimental effects in the body mind and spirit.

The relaxation response puts the brakes on stress and brings your body and mind back into a state of equilibrium.

When the relaxation response is activated, your:
heart rate slows down
breathing becomes slower and deeper
blood pressure drops or stabilizes
muscles relax
blood flow to the brain increases

In addition to its calming physical effects, the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits with regular practice.

There is no single relaxation technique that is best for everyone. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts to elicit the relaxation response.

You may even find that alternating or combining different techniques provide the best results.
How you react to stress may also influence the relaxation technique that works best for you:

The “fight” response. If you tend to become angry, agitated, or keyed up under stress, you may respond best to stress relief activities that quiet you down, such as meditation, progressive muscle relaxation, deep breathing, or guided imagery.

The “flight” response. If you tend to become depressed, withdrawn, or spaced out under stress, you may respond best to stress relief activities that areenergize your nervous system, such as rhythmic exercise, massage, mindfulness, or power yoga.

The immobilization response. If you’ve experienced some type of trauma and tend to “freeze” or become “stuck” under stress, your challenge is to first rouse your nervous system to a fight or flight response (above) so you can employ the applicable stress relief techniques. To do this, choose physical activity that engages both your arms and legs, such as running, dancing, or tai chi, and perform it mindfully, focusing on the sensations in your limbs as you move.

Deep breathing
With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

How to practice deep breathing

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.
Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

Mindfulness meditation
Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now, enabling you to be fully engaged in the present moment.

By focusing your attention on a single repetitive action, such as your breathing, other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.
A basic mindfulness exercise:
1. Sit on a straight-backed chair or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensation of air flowing into your nostrils and out of your mouth, or your belly rising and falling.
3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and thoughts.
4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

Rhythmic movement and mindful exercise
The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can be very relaxing. Examples include:
Running
Walking
Swimming
Dancing
Rowing
Climbing
For maximum stress relief, add mindfulness to your workout
While simply engaging in rhythmic exercise will help you relieve stress, if you add a mindfulness component on top, you’ll get even more benefit.
As with meditation, mindful exercise requires being fully engaged in the present moment—paying attention to how your body feels right now, rather than your daily worries or concerns. In order to “turn off” your thoughts, focus on the sensations in your limbs and how your breathing complements your movement.
If you’re walking or running, for example, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.
Visualization
Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.
You can practice visualization on your own or with a therapist (or an audio recording of a therapist) guiding you through the imagery. You can also choose to do your visualization in silence or use listening aids, such as soothing music or a sound machine or recording that matches your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.
Practicing visualization
Close your eyes and imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, taste, and feel.

Just “looking” at it like you would a photograph is not enough. Visualization works best if you incorporate as many sensory details as possible.
For example, if you are thinking about a dock on a quiet lake:
See the rise or set
Hear the birds singing
Smell the pine trees
Feel the cool water on your bare feet
Taste the fresh, clean air
Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.
Don’t worry if you sometimes zone out or lose track of where you are during a visualization session. This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.
Yoga and tai chi
Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.
Tai chi
If you’ve seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.
Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. As with yoga, it’s best learned in a class or from a private instructor. Once you’ve learned the basics, you can practice alone or with others.
Self-massage
You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience many of the same benefits at home or work by practicing self-massage—or trading massages with a loved one.
Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

Start a regular relaxation practice
Learning the basics of these relaxation techniques takes regular practice to truly harness their stress-relieving power.

Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice I mean we surely can find 10 minutes….If you’d like to maximize the benefits, work toward 30 minutes to an hour…I am still working on this myself. I’m good for 15 minutes.

Tips for making relaxation techniques part of your life
Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice.

If your schedule is already packed, remember that many relaxation techniques can be practiced while you’re doing other things.

Try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.

Just don’t practice this stuff when you’re sleepy. These techniques are so relaxing that they can make you very sleepy I have fallen asleep many times when learning to meditate or use sounds to help me relax.

However, you will get the most benefit if you practice when you’re fully alert.

Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. Just keep trying.

If you exercise, improve the relaxation benefits by adopting mindfulness, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels.

Now tapping this provides relief from chronic pain, emotional problems, disorders, addictions, phobias, post traumatic stress disorder, and physical diseases. I read Tapping is newly set to revolutionize the field of health and wellness, the healing concepts that it’s based upon have been in practice in Eastern medicine for over 5,000 years.

Like acupuncture and acupressure, Tapping is a set of techniques which utilize the body’s energy meridian points. You can stimulate these meridian points by tapping on them with your fingertips – literally tapping into your body’s own energy and healing power.

The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem, or anything that’s bothering you. While maintaining your mental focus on this issue, use your fingertips to tap 5-7 times each on 12 of the body’s meridian points.

Tapping on these meridian points – while concentrating on accepting and resolving the negative emotion – will access your body’s energy, restoring it to a balanced state.

You may be wondering about these meridians.

Put simply, energy circulates through your body along a specific network of channels. You can tap into this energy at any point along the system.

This concept comes from the doctrines of traditional Chinese medicine, which referred to the body’s energy as “ch’i.” In ancient times, the Chinese discovered 100 meridian points. They also discovered that by stimulating these meridian points, they could heal.

Call it energy, call it the Source, call it life force, call it ch’i… Whatever you want to call it, it works.

In some ways, Tapping is similar to acupuncture.

Like Tapping, acupuncture achieves healing through stimulating the body’s meridians and energy flow.

However, unlike Tapping, acupuncture involves needles! “No needles” is definitely one of the advantages of Tapping.

Here is a video of how to begin tapping to ease pain another video is to help anxiety

For Pain Relief. https://youtu.be/5hYE0Wt4Sxs,

https://youtu.be/tQRQn1NpkzA ,

Tapping PainRelief

Pain relief Tap version 2

All About EFT Tapping https://youtu.be/ZfZBHWSbrsg

Tapping helps to heal-many parts of your life TEDx

TEDx Tapping https://youtu.be/ZfZBHWSbrsg

Some other links for meditation

Meditation For Pain https://youtu.be/r3qBlVfPzXo

Tibetan Sounds Meditation https://youtu.be/RgqxZU6_qOY

Help chronic pain and disease https://youtu.be/gaY4m00wXpw

Yoga for beginners with disabilities Yoga if disabled https://youtu.be/tyeMFy9KkTY

Posted in Ahlbacks Disease, Ancestry, Arthritis, Awareness, Blessed, Bone Health, Chronic Pain, Coping with Stress, Diagnosed, God, Life, Mindfulness, Opinions, Positivity, Thoughts, Uncategorized, Vision

Walking With God

Make sure you are doing what is important to God—not just what is important to everyone else you know.

We gave a tendency to worry more about what other people think vs what God thinks

From an early age we work to get the approval from others,whether it was proving to our parents that we could ride a bike without training wheels, or struggling to get that C to an A.

Through the years it can become a problem for us as it can cripple us emotionally and spiritually.

We need to get to the point where we don’t care what the media says, how colleagues feel about us, or live in state of constant fear or agony of what others think.

The other person is not going to worry about it, or stay awake at night upset that you’re offended. You can’t be responsible for other people’s words, actions, or decisions as hurtful as they can be.

We all want to be congratulated for a job well-done from even acquaintances, but what happens when they don’t, or you are not acknowledged in some way.

Some think it’s painful not to always be told great job ….. for me personally I learned a long time ago you can’t please everyone and more often it’s our family and friends that seem to be the most critical.

They always feel the need to judge you in some way.

But learn to regroup, refocus, and rise above petty people, sin, and caring what others think of you.

They don’t really know your story, but Christ does.

So, where do we begin and do we need to take ownership?

Look if you are working hard doing or trying to do the right thing , being a good citizen, being kind, respectful to all people. And taking good care of yourself . Be proud of yourself and always strive to do better. But realize you will never please everyone.

Maybe just don’t worry so much about those critical people in your life and certainly lose those who are bad for you. You know those few co workers or friends that egg you on to do shit that you know is wrong or unproductive or unprofessional.

It’s really better to mind your own business and focus on work or school verses having to be someone your not.

In Philippians 4:6-7, we are told to relax, and go to God for relief and strength. “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

Our minds can dictate our feelings and vice-versa, so every time we are worried about what others think switch to a scripture, prayer or praise.

You can say “I trust the God not my feelings.”

Add your name to a scripture. It can really personalize it and help you grow closer to the Lord.

1 Peter 5:7: “Cast all your [insert your name] anxieties on Him, because He cares for you [insert your name].”

Worrying about what others think is human, but when it’s to a point where our joy is being choked, then we need to become proactive, not reactive.

Take people out of your courtroom of justice, and offer them to God, and also humble yourself.  It’s simply not worth it for your health, or hindering your walk

Posted in Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, BreakThroughCrew, Cardiovascular, Chronic Pain, Coping with Stress, Diagnosed, Eat Healthy, Energy, exercise, Factor V Leiden, Food Is Thy Medicine, Heart Disease, Hypothyroidism, Inflammation, Life, Mindfulness, osteoarthritis, Osteonecrosis, Positivity, SONK, StopTheClot, Thoughts, Uncategorized, Vision, Weather, WegoHealth, Winter, Women

1 year ago I decided to take my health back

Happy Anniversary To My Health….

I was always pretty healthy ….until I wasn’t.

I gained weight , injured my knee gained more weight was diagnosed with one thing after another and it was really exhausting.

First osteoarthritis and hypothyroidism at age 45

They torn meniscus age 51

Then thanks to the meniscus tear Osteonecrosis set in my knee….

Then she 53 diagnosed officially with spondylolisthesis and a bilateral pars fracture

I had the spondylolisthesis before but my former PCP never told me I had it. But I seen it on an old Mri.

The pain every where was exhausting and some days it still is.

But I decided the heck with all these doctors and I decided to eat mostly plant based but I do still eat chicken fish or turkey now and then and rarely beef.

I ride my recumbent bike 2x a day and I walk when I can. And some days even when I should rest I go walk anyway.

Today’s pictures and videos are from my morning walk : and it’s also one year ago I quit smoking……so it’s a great day !

Pain or no pain I’m not going to just sit around.

Sitting is death

Moving is life

And ya know after I’m done I feel so much better.

1 year since I’ve quit smoking after being a smoker for 40 years. My lungs are feel better my walking speed has improved my distance has improved

1 year since I started eating a healthy mostly plant based but I’m not a vegan and it’s good clean healthy real colorful food . I am using food as medicine in a way to fight pain and inflammation . Now sure I eat a cookie or 2 now and then just not every day. And all my other choices are good so I don’t deprive myself of a treat now and then.

And for having Osteonecrosis,Osteoarthritis, Spondylolisthesis with a bilateral pats fracture in my L5 S1 I feel pretty darn good today even in this cold weather.

Just need to drop some weight one step and one day at a time.

I have taken my life back and no one is going to stop me !

Tomorrow I may be in pain and that’s ok. I can accept that but as long as I know I am doing all I can to combat my pain and keep my body moving and providing it with the best nutrients possible(most of the time)

It’s a win win for me ,one day at a time !

Keep your meds , keep your cigarettes keep your junk fast food.

Body Heal Thy Self

Posted in Blessed, Uncategorized

Gifts For People With Chronic Conditions

With the holidays approaching, many of you have started shopping for your friends and loved ones. Coming up with gift ideas for a chronic pain sufferer is challenging, but I’m here to help…..Some don’t even cost money

Offer your services– Offer to do their grocery shopping, run errands, do their laundry or clean their house. Most of us chronic pain patients can do the small stuff, but things like deep cleaning our house is what gets us and can make our pain worse (ask to wash windows, mop, scrub toilets, sinks, tubs). Running to the grocery store or doing much-needed errands for us will help a ton! When we don’t feel good and pain is high, going out and facing the world is a very tough task and sometimes impossible. Yard work is also a huge help. Make a coupon book

Make meals – Make ahead freezer meals, something simple and all we have to do is put it in the oven is a huge help. Make sure to include the directions, temperature, and cooking time on the meal. Try to find out what kind of meals the family likes and make sure your recipe is enough to feed the whole family.

Awareness items for both of you – Something that both of you can wear or have. It shows you care, support us, and that we are in this fight together. There are many options like bracelets, necklaces, and awareness clothing. I recommend checking out Tracy Jordan at http://www.RockYourCauseJewelry.com

Tell her Deb or avn Deb sent ya.

Or find her on Etsy.

rock your cause jewelry https://rockyourcausejewelry.com/

She sells a couple of my Avascular Necrosis/Osteonecrosis designs just type avn in her search .

And all awareness of chronic conditions and also just fabulous jewelry.

Babysit – If they have smaller kids offer to take them out, sometimes just having that quite break while the kids are gone can help us feel better. If you can’t babysit, making a basket for the kids (coloring books, craft stuff, puzzles, a new movie) to keep them occupied will help us too.

Make a donation in their name – Find a non-profit that associates with your loved ones chronic illness and make a small donation in their name. Sometimes the non-profit will even send something out like a certificate after a donation to your loved one.

Personalized gift– Anything from a coffee mug to a pictured blanket, there are so many options and you can personalize just about anything. It not to expensive, but they are probably one of the most thoughtful gifts .

Things to keep them comfortable – Things like a heated blanket, body pillow, fuzzy socks, soft music CD, neck pillow, soft blanket, comfortable robe or PJ’s, good smelling lotions and soaps (make sure nothing triggers headaches) are all great ideas.

These are just a few suggestions, get creative and see what the need is.

Just remember thoughtful gifts come from the heart and not always your wallet.

 

Now if you want to buy a gift here’s some ideas as well.

A simple collection of gift ideas who deal with chronic illness and pain.

An electric heating pad, heating throw or heating blanket. Helps bones

Loose, fuzzy socks. Great for those who’s ankles swell a lot but fuzzy socks are always comfortable and never hurt.

Soft, loose, comfortable pajamas soft and not constricting.

A towel material, hooded robe. Many of my chronic illness friends have a difficult time showering. Sometimes they are so exhausted after showering that it can be heaven to wrap up in an absorbent robe, lay on the bed and dry as they lay there.

Comfortable pillows. Chronic pain patients often need to spend a lot of time in bed or on the couch, and extra pillows that are soft and comfy are always handy!

Coloring books and items to color with. I recommend water color pen brushes.  They look like markers, but have a brush on the end. Going out of the lines if you have tremors still looks pretty, because it’s water colors, and you don’t have to press down and hurt your hand, if you have severe arthritis or any painful muscle or joint conditions.

How about an acupuncture pen? Yep they have them and a variety of others see link. …. http://top10buddy.com/best-laser-acupuncture-pens-reviews/

Got a golfer on your list? If he or she has limited their tee time due to chronic pain, consider getting them special grips to help. These grips are larger and have extra nubs and grippy material so that the golfer can use less strength. For arthritic hands, this can be a way to stay in the game.

Along with adaptive jewelry comes adaptive clothing. This can be anything that doesn’t have a million tricky buttons, clasps, or zippers. A pair of luxurious gloves or a scarf provides soothing warmth in cold weather, or try a beautiful, fluffy robe and slippers for comfort at home. Winter is a time of gorgeous knits, and easy dressing needn’t mean unfashionable dressing..

CBD oil for helping pain in joints

http://www.hempworx.com/NaturalCBDrelief

Here is a cool way to sport a medical ID bracelet https://www.laurenshope.com/

Gifts for Kids with chronic pain

Play Doh

Crayons and coloring books

Video games

Educational Toys

Always check with parents to see about allergies etc…

What are some thoughtful gifts for someone with chronic pain that you would like?

Or have you given your loved one? Please leave a comment in the section below.

Thank You

Posted in Awareness, Blessed, Faith, Herbal, Life, Meditation, Mindfulness

Holiday Stress Relief

The holidays are a time to enjoy family and gatherings, delicious meals, and decorating the tree & the house.

There never seems to be enough time to accommodate all the traditions and activities while still maintaining your normal life buying gifts or preparing your home for company also adds up rather quickly.

Family situations are another factor that add to increased stress levels during this time of year. Getting the right gift. Or worried you cannot afford gifts because your company laid off.

Whether it’s dealing with family members who are ill, or kids acting up or just deciding where to celebrate the holidays or who to invite can be a struggle in itself.

Worried that your Uncle drinks to much and falls into the Christmas tree. Or cousin sue is off so busy using drugs and doesn’t even bother to show up at all.

Or if you live hundreds of miles away facing they holiday alone can be stressful and also bring about sadness and anxiety.

When your living with a chronic condition we are often hard on ourselves because we can’t always do the things we used to do.

Let’s face it Holidays are Stressful!

And even though we can’t wave a magic wand and make it all disappear there are a few ways to help ease our stress and anxiety.

Because stress can lead to many things that can effect our health and mental wellness including, but not limited to:

Elevated blood pressure

Exhaustion

Headaches

Moodiness

Trouble sleeping

Anxiety

Depression

More pain if you suffer from a chronic condition

While holiday stress may seem quite inevitable, don’t worry, there are many ways to naturally cope with holiday stress!

Methods such as acupuncture, massage therapy, hydrotherapy aromatherapy, yoga, meditation, and exercise can help bust up the stress.

Acupressure

isan effective form of stimulation used to help relax the muscles. If done regularly, this method of self-massage can sustain improvement and minimize recurrence of symptoms. Be patient and consistent when practicing acupressure on them. A simple way to stimulate these points is to press firmly with a finger in a rotary movement or an up-and-down movement for several minutes at a time. It is recommended that you use this information under the guidance of your physician.

Massage therapy appears to have few risks when performed by a trained practitioner. However, massage therapists should take some precautions in people with certain health conditions.Make sure they are licensed. Examples

In Swedish massage, the therapist uses long strokes, kneading, deep circular movements, vibration, and tapping. Sports massage is similar to Swedish massage, adapted specifically to the needs of athletes. Among the many other examples are deep tissue massage and trigger point massage, which focuses on myofascial trigger points muscle “knots” that are painful when pressed and can cause symptoms elsewhere in the body.

Hydrotherapy

Water in all of its forms, such as liquid, steam or ice, continues to be a therapeutic method of helping people feel better during stressful times in life. Hydrotherapy is a popular and effective way to help people ease life’s stressors. Research has shown a link between starting hydrotherapy and seeing a decrease in a person’s depression or anxiety levels.

The idea of hydrotherapy originated in the 19th century with Sebastian Kneipp’s water therapy practices designed to rid the body of toxins. Now, hydrotherapy is a widely used method to treat many different medical ailments or chronic issues, such as stress and chronic pain.

Aromatherapy Essential Oils for Stress Relief and Sleep. Scents are powerful a simple smell can immediately trigger a powerful memory, place, or person.

Essential oils like lavender have even been shown to react the same way biochemically that anti-anxiety medications do with certain neuroreceptors.

LavenderLavender essential oil is the most used essential oil in the world today. Today, lavender oil benefits for your body include the following:

lowers anxiety and emotional stress,Improve brain function Improve sleep. It’s relaxing to Spray some on your pillows.

Vetiver oil

Vetiver is known as a sacred herb valued because of its uplifting, soothing, healing and protective properties. It’s a natural body cooler making it extremely popular in tropical countries. In fact, in India and Sri Lanka it’s known as the “oil of tranquility.”

Ylang Ylang

This popular essential oil can treat anxiety and depression due to its calming and uplifting effects. Ylang ylang helps with cheerfulness, courage, optimism and soothes fearfulness. It may calm heart agitation and nervous palpitations and is a moderately strong sedative, which can help with insomnia.

Bergamot is commonly found in Earl Grey tea and has a distinctive floral taste and aroma. Bergamot oil is calming and often used to treat depression by providing energy; however, it can also help with insomnia induce relaxation and reduce agitation.

Chamomile

A peaceful, calming scent, chamomile benefits inner harmony and decreases irritability, overthinking, anxiety and worry. An explorative study conducted at the University of Pennsylvania School of Medicine on the antidepressant activity in chamomile found that this essential oil “may provide clinically meaningful antidepressant activity that occurs in addition to its previously observed anxiolytic activity.”

Yoga

Practicing yoga is proven to calm you It can lower your blood pressure, provide relief for chronic back pain and even relieve symptoms of anxiety and depression.

Check with your doctor if you have muscle skeleton issues before starting

Meditation

Anaturally hypervigilant brain is not well-suited to modern life and can easily turn into an anxious mind. If you want to overcome anxiety without medication, mindfulness meditation is a proven way to reduce anxiety and stress and improve your overall well-being. It does more than temporarily help you relax.

How to meditate: Simple meditation for beginners

1. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.

2. Close your eyes.

3. Make no effort to control the breath; simply breathe naturally.

4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation.

5. Start with 5 minutes a day twice a day then build up to 15 minutes

Exercise

Stress is an inevitable part of life. Seven out of ten adults in the United States say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives. Exercising Body and Mind

The physical benefits of exercise-improving physical condition and fighting disease—have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.

When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

Prayer

When stress & anxiety’s got you in its grip, it’s hard to avoid worrying. But there’s a technique that can help. I call it “breathing prayer

Try this: Close your eyes and inhale slowly, imagining pulling the Spirit in so fully that it fills every pore of your body. Make sure your stomach expands; you want to be pregnant with peace. Exhale slowly through your nose.

You can pray while you do this (though if you’re anxious when you start, you probably won’t think of it until after a few breaths, when your head starts to clear). Simple prayers work best:

While inhaling

While exhaling

Come Holy Spirit…

fill my heart

Lord Jesus…

grant me your peace

Lord Jesus…

I love you

If you practice when you’re not in the throes of wild anxiety, it will be easier to pray this way when you are. But “breathing prayer” is a good addition to any regular prayer time. Anything that clears the head and calms the body frees us up to hear God better. And that’s what prayer is all about.

Always Check with your doctor if you have muscle skeleton issues before starting any yoga or exercise program.

Posted in Baking, Blessed, Delicious, Eat Healthy, Eggplant, Food, Foodie

Tonight’s Dinner Lightened Up Eggplant Rollatini

My lightened up Eggplant Rollatini are so flipping delicious they would turn any eggplant hater into a lover.

They are so tender you don’t even need a knife to cut them, they’ll just melt in your mouth.

The stuffing is made with three types of cheese (ricotta, mozzarella and parmesan) and spinach.

INGREDIENTS

• 2 large eggplants

• 1 cup (9 oz/ 250 g jar) reduced fat ricotta

• 1 cups shredded light mozzarella, divided in 1/2 cup and 1/2 cup

• 1/4 cup shredded parmesan

• 6oz frozen spinach, thawed and squeezed to remove as much liquid as possible

• 1 egg

• 3 garlic cloves minced

• salt and pepper to taste

• 1 cup tomato marinara

DIRECTIONS

1 Preheat oven to 375 degrees Fahrenheit

2 Remove eggplants’ ends and slice them thinly lengthwise. Spray a baking sheet with olive oil and place 12 eggplant slices on it. You may need to use two baking sheet or bake eggplant in two batches depending on the size of your oven). Bake for 10 minutes, remove from the oven and let cool.

3 While eggplants are cooking, prepare ricotta/spinach mixture. In a bowl, combine ricotta, mozzarella (1/2 cup), parmesan, spinach, egg and garlic. Mix well and season to taste.

4 Spread 1/2 cup tomato sauce on the bottom of a large baking dish.

5 Generously spread ricotta/spinach mixture on an eggplant slice (about two heaped tablespoons), roll it and arrange in prepared dish, seam side down. Continue with remaining eggplant.

6 Top with remaining tomato sauce (1/2 cup) and sprinkle with remaining mozzarella (1 cup).

Cover with foil, reduce oven to 350F and bake for 45 minutes. Remove foil and bake another 15 minutes or until cheese is golden brown. Remove from the oven and serve.

Posted in Awareness, Blessed, Coping with Stress, Energy, exercise, Faith, family, God, Happiness

Stress-Anxiety & How To Cope

Holidays seem to cause people more stress.

Maybe they are missing a loved one.

Maybe they are working and going to school.

Maybe they are trying to stretch their dollar to pay bills and find a way to buy gifts.

Maybe they already suffer from depression and holidays just add to that depression.

Maybe they suffer from alcohol or drug addiction or food addiction and all the parties whether it’s a work party family gathering often unfortunately includes alcohol and food and lately drugs.

Or all of the above.

It seems today so many people young and old lack good coping skills.

Learning how to cope properly can go a long way for your everyday health. Let’s face it Stress is a health killer.

And it can lead to addiction if your trying to “escape” all the stress and anxiety but medicating whether it’s by food, alcohol, drugs won’t help it will in fact make things worse .

Here, are some of the the best and worst ways to de-stress right now.

And don’t be afraid to reach out to someone and talk about it. A qualified professional counselor or pastor or social worker can help.

BEST WAYS GET SOME FRESH AIR

Research shows that the vitamin D boost from sunlight may elevate your levels of feel-good serotonin. And, taking in the sights, sounds, and smells around you redirects your focus from your worries.

GET OUT OF YOUR HEAD

Do you ever get that never-ending loop of negative thoughts and what-ifs playing in your head?

That’s because stress likes to mess with your mind. A surefire and fun way to get out of your head is to engage in activities that put the focus on your hands or body (think kneading bread, sketching a picture, knitting a scarf, find a craft . As your hands and fingers begin to fall into those familiar rhythmic moves, it sends a signal to your brain that immediately relaxes you and makes you feel grounded.

So immerse yourself in a creative, engaging activity and get ready to press the mute button.

CONNECT TO YOUR SPIRITUAL SIDE

For many centuries, religious groups and native tribes worldwide have used prayer beads to guide their spiritual practice, and research shows that spirituality boosts mood

Buy a set of prayer beads or make your own, and then create a positive affirmation or mantra that resonates with you.

It’s not about religion it’s spiritual mindfulness

Then, next time stress hits, repeat your affirmation as you work your way around and touch each bead.

The more you go around, the more you’ll experience a sense of power and detachment from the source of anxiety as your brain switches into a meditative cadence.

Some suggestions

It’s not who you are that holds you back, it’s who you think you’re not.

We make a living by what we get, we make a life by what we.

VISUALIZE CALM

Find a quiet space, close your eyes, focus your breathing, and transport yourself to your happy place for a few minutes each day. Research from the University of California, Los Angeles shows your body actually produces less of the stress hormone cortisol when engaging in guided imagery

There are plenty of books and articles written on the subject if you need help getting started, but the most important thing is to find a comforting and calming image that works for you (a beautiful blue ocean might be totally relaxing to one person, but a nightmare for someone who’s afraid of water).

Find a beautiful nature picture that makes you happy and use it.

TAKE A BATH

Water has an innate soothing effect on the mind and body since it connects us back to our time in the womb,

Schedule a regular time to soak in the tub. Further your bliss by pairing your bath with scented bath beads.

Pick a scent that smells best to you or go for lavender or jasmine, both of which possess stress-reducing properties.

Just 5-10 minutes can help your stress.

MY FAVORITE EXPRESS YOUR GRATITUDE

Studies have revealed the positive effects of expressing gratitude. While studying brain activity, National Institutes of Health researchers found subjects who showed more gratitude had higher levels of activity in the hypothalamus, a part of the brain that has a huge influence on our stress levels.

Plus, gratefulness also activated the regions associated with dopamine, one of those feel-good neurotransmitters. To reap these stress-reducing benefits, write down your feelings of gratitude daily in a journal, or by sending little notes to friends or family letting them know how much you appreciate them. I do try to tell my family I love you and I’m grateful every day.

EXERCISE

Exercise may be the healthiest stress buster : it revs your body’s production of feel-good endorphins, it can help regulate your sleep, lowers the symptoms associated with mild depression, boosts your energy, and helps you remain calmer and more focused, all of which can go a long way toward stress management. While it’s easy to let a daily exercise routine slide when you’re overwhelmed, take steps to incorporate it daily.

WORST THINGS YOU CAN DO : DRINKING, SMOKING, DRUGS AND OTHER VICES

Drowning your stress in a bottle of wine or a pack of cigarettes or a pill or a line might seem to bring a release in the moment, but turning to unhealthy vices like drinking, drugs, smoking, or even too much caffeine only sets you up to stress out more once the high wears off. And will lead to addiction and possibly death.

Since these habits tend to increase the Negative Impact stress is already having on your body (raising your blood pressure, making you jittery, moody, feeling lost, keeping you awake at night to name just a few), you enter into a vicious cycle of feeling more stressed out and then returning to the vice over and over.

DONT HIBERNATE

The thought of hiding away under the covers sounds pretty great when there’s so much to deal with beyond your bedroom door, but sleeping too much isn’t the answer. Studies show that the more you sleep, the more tired you actually feel.

Increased lethargy is only going to make it that much harder for you to focus and much less likely to deal with the stressors at hand.

Plus, studies that have shown an association between chronic oversleeping and diabetes, heart disease, weight gain, and even higher rates of death (though it’s unclear if too much sleep causes these problems).

Adding health problems to your already heavy load is only going to exacerbate your stress levels.

DONT DWELL ON THE NEGATIVE

If you make a mistake at work, or school or home do you assume you’re going to get fired? Do you think you’re going to fail?

Have a fight with your spouse or significant other and worry the relationship may be over?

It’s not uncommon to jump to worst-case scenarios when dealing with an upsetting issue, but blowing things out of proportion only intensifies your stressed. When we’re feeling stressed it’s very easy to view ourselves in a negative light, . Way to soften your inner chatter, goes to negative focus on positive I suggest looking at things from a different perspective. Talk to yourself as if you were offering advice to your best friend and odds are you’ll have much more compassionate and positive things to say.

DONT EAT YOUR FEELINGS

Like alcohol or drugs, food often becomes a crutch when coping with difficult times. I’ve been guilty of this.

Soothing your pain with a high-calorie, high-sugar, or high-fat comfort foods feels good at first, but it can quickly spiral out of control when your mind and body begin to associate negative emotions with eating.

At the first sign of stress, anger, or sadness you’ll instinctively reach for food rather than dealing with the feelings at hand.

Overeating can cause weight gain and make you feel worse about yourself.

DONT IGNORE THE PROBLEM

While it’s normal to take a mental time out once in a while to watch a funny movie or meet a friend for lunch, consistently avoiding the stress in your life is counterproductive.

When you evade your problems, you don’t allow yourself to process or understand what you’re dealing with.

The more you ignore something whether it’s a concrete problem like paying off bills or an emotional one like the fear of losing a job the greater it’s going to get.

Your best bet is to reach out for help and make a plan of action that will eventually diminish your problems and alleviate your stress.

Talk to a counselor , a pastor, a family member.

There is nothing to be ashamed of or embarrassed by in asking for help. We don’t judge you.

We are humans and we make mistakes and we get stressed and we feel stuck sometimes.

But we’re not stuck.

Please reach out to a professional if you feel the stress in your life is overwhelming.

And if no one has said it to you today.

Your a wonderful person who is going through a hard time. You can and will get through this. Believe in yourself. Like I believe in you.

God Bless You.

Posted in Ahlbacks Disease, Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Blessed, Bone Health, Chronic Pain, Disclaimer, Eat Healthy, Factor V Leiden, Food, Food Is Thy Medicine, Foodie, Hypothyroidism, Inflammation, Life, Mindfulness, osteoarthritis, Osteonecrosis, Pain, SPONK, StopTheClot, Thyroid

Pain Chronic Pain

Once we accept the reality of the current moment (no matter how unpleasant it may be) for what it is, and not what we wish it were, we can turn our attention to ways to improve it. This I find true in any situation.

Living with chronic pain can throw your life upside down.

It’s hard to believe that I can and have managed my rare disease Osteonecrosis (knee) pain. And my Osteoarthritis pain.

But the pain of spondylolisthesis somedays is truly unbearable. It can just take a fabulous day day and screw it all up.

Today is one of those days.

I try to stay busy , and positive when I really would like to go somewhere and just scream at the top of my lungs.

I don’t think my neighbors would appreciate it. So I bang away at the keyboard.

Since the weather in NE Ohio has changed I am having more and more days in pain.

And in the days when all the above hurt I’m down right miserable. Thank Hod that hasn’t happened yet , but then fall and winter have only begun….

I’m grateful today it’s just my back although it feels as if I have been kicked in my L5S1 several times.

Besides having spondylolisthesis I also for the past decade or longer been dealing with osteoarthritis and osteonecrosis since 2014.

If you don’t know what they are I will explain below.

Osteoarthritis

Sometimes called degenerative joint disease or degenerative arthritis, osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans. OA can affect any joint, but it occurs most often in knees, hips, lower back and neck, small joints of the fingers and the bases of the thumb and big toe.

In normal joints, a firm, rubbery material called cartilage covers the end of each bone. Cartilage provides a smooth, gliding surface for joint motion and acts as a cushion between the bones. In OA, the cartilage breaks down, causing pain, swelling and problems moving the joint. As OA worsens over time, bones may break down and develop growths called spurs. Bits of bone or cartilage may chip off and float around in the joint. In the body, an inflammatory process occurs and cytokines (proteins) and enzymes develop that further damage the cartilage. In the final stages of OA, the cartilage wears away and bone rubs against bone leading to joint damage and more pain.

Who’s Affected?

Although OA occurs in people of all ages, osteoarthritis is most common in people older than 65. Common risk factors include increasing age, obesity, previous joint injury, overuse of the joint, weak thigh muscles, and genes.

One in two adults will develop symptoms of knee OA during their lives.

One in four adults will development symptoms of hip OA by age 85. Lucky me I developed Osteoarthritis at age 45.

One in 12 people 60 years or older have hand OA.

Osteonecrosis What it is….

Osteonecrosis of the Knee. Osteonecrosis of the knee (also known as avascular necrosis) and if in the knee from a meniscus tear also called Ahlbacks Disease is a painful condition that occurs when the blood supply to a section of bone in the femur (thighbone) or tibia (shinbone) is disrupted.

I have Osteonecrosis of the medial femoral condyle due to a meniscus tear in 2014. Strange no one wanted to fix it or have any treatment plan.

This pain is like no other. Your area of Osteonecrosis is ice cold yet it often can feel like it was hit by a lightening bolt.

Weather plays a huge factor for me and my pain. I used to love winter now I can barely tolerate a cool fall day. I dread winter.

I get sick of being in pain. If it’s not the knees it’s back or hands it’s just enough to jack up my day or make things more difficult than they already are.

I have found that plant based lifestyle has helped my osteoarthritis and osteonecrosis a lot. I can’t understand why I haven’t lost a ton of weight though. I mean I don’t eat half the unhealthy calories I used to . But hey the doctors says it’s a slow thyroid.

I just wish these 40 lbs would come off it would also help my bones.

But maybe that will just take time.

If you haven’t tried a plant based lifestyle I would highly recommend it.

My cholesterol numbers are fantastic and all my doctors are impressed especially since I rarely need pain medication vs taking 2 a day like I did 3 years ago.

I truly believe that food can be your medicine or your poison.

The choice is yours.

I will be posting a lot of info and recipes

I don’t always eat perfect but life is about compromise and I follow a 90 / 10 rule.

It’s ok to have a cookie or small cupcake just make sure you eat as best as you can most of the time .

Living food is the way to go.

It may not take away all your pain but wouldn’t it be a benefit if it took away a lot of it ? And made it more managed?

Absolutely!!!

Posted in Awareness, Blessed, Elephants, Uncategorized, Vision

BeKindToElephants

#RespectTheElephant #BeKindToElephants

‪#RespectTheElephant #BeKindToElephants‬

‪#SayNOtoGameTrophies‬

‪ Who the heck has the authority to sanction the extinction of a species?!?! Even thinking of lifting the ban on importing trophy killings is the most ridiculous decision I have yet to witness.

#SaveTheElephants #elephant ##keeptheban

https://www.google.com/amp/s/relay.nationalgeographic.com/proxy/distribution/public/amp/2017/11/wildlife-watch-trump-trophy-hunting-ban-tweet-elephants0

Posted in Blessed, Bone Health, Eat Healthy, Food, Food Is Thy Medicine, Foodie, Recipes

Spaghetti Squash Recipes

Spaghetti squash is often treated in an Italian manner by adding tomato sauce or herbs,

but we love to experiment.

So we have a Thai version and some easy mac and cheese

It’s not a traditional pad thai by any means,

but it’s a lovely variation.

Enjoy!

Spaghetti Squash Mac an Cheese

What You Need

2 large spaghetti squash around 5 pounds

4 ounces Gruyere about 1.5 cups shredded; I also have used Jarlsberg, and

2 ounces of white cheddar. I use sharp cheddar

2 tablespoons Unsalted Butter

2 tablespoons cornstarch

2 cups Friendly Farms 2% milk

1½ teaspoons kosher salt, divided

¼ teaspoon ground nutmeg

Freshly ground black pepper

1 teaspoon white wine vinegar

dash of paprika, for garnish

Finely chopped Italian flat leaf parsley, for garnish

What To Do

Preheat the oven to 400F.

Using a large, sharp knife, cut the spaghetti squash in half. Scrape out the seeds using a

spoon and sprinkle the cut sides with olive oil. Place the squash cut

side down on a baking sheet and roast until tender and easily pierced with a knife,

about 30 to 45 minutes depending on the size of the squash (check at 30 minutes regardless).

When the squash is done, use a fork to carefully scrape out the flesh of each half

into “noodles”, taking care to keep the squash shell intact. Place the noodles in a

colander or strainer and drain for 10 minutes to remove the extra moisture. Save the

squash shells for serving.

In a medium saucepan, heat the butter over medium-low heat until melted. Add the

cornstarch and stir until smooth. Over medium heat, cook until the mixture turns a light,

golden sandy color, about 2 to 3 minutes.

Meanwhile, heat the milk until hot (microwave in a glass measuring cup, or heat in

another pan on the stove). Gradually add the hot milk to the butter mixture, whisking

continuously until very smooth. The first addition of milk will cause the mixture to become

chunky, keep whisking and adding milk until it becomes smooth. Bring to a boil and

cook 3 to 5 minutes until very thick, whisking frequently. Remove from the heat and s

tir in 1 teaspoon kosher salt, nutmeg and several grinds black pepper. Stir in 1 cups

cheese until it melts, then add the white wine vinegar and remove from the heat.

Add the drained squash into the pan, then mix it with the cheese sauce and ½ teaspoon

kosher salt. Taste and add additional salt if desired depending on the size of the squash.

Pour the mixture back into the squash shells, dividing the mixture equally among the shells.

Sprinkle each squash with the remaining cheese, then with a dusting of paprika.

Bake until cheese melts, about 10 minutes.

To serve, sprinkle with chopped parsley and serve warm

Spaghetti Squash Pad Thai

What You Need

1 large spaghetti squash

Fresh ground black pepper

4 carrots

½ red pepper

4 cloves garlic

3 stalks celery

6 green onions

2 eggs

1 tablespoon miso paste

½ cup chopped fresh cilantro

3 tablespoons sweet chili sauce

3 tablespoons soy sauce

1 lime

Sriracha (optional)

2 tablespoons peanut oil

1 and ½ cup bean sprouts, divided

½ cup roasted salted peanuts, chopped

1 teaspoon sesame seeds

a small dash of sesame oil also as a garnish

What To Do

Preheat oven to 400°F.

Using a large, sharp knife, cut the spaghetti squash in half. Scrape out the seeds using a

spoon and sprinkle the cut sides with olive oil. Season with a dash of salt and freshly ground

black pepper. Place the squash cut side down on a baking sheet and roast until tender and

easily pierced with a knife, about 45 minutes. When the squash is done, use a fork to scrape

out the flesh of each half into “noodles”. Place the noodles in a colander or sieve and drain

for 10 minutes to remove the extra moisture.

Meanwhile, peel and shred 3 carrots. Thinly slice ½ red pepper. Mince 4 cloves garlic.

Thinly slice 4 green onions. In a small bowl, beat together 2 eggs. Separately, thinly slice

1 green onion and chop ½ cup of fresh cilantro.

In another small bowl, mix together 3 tablespoons sweet chili sauce, 3 tablespoons soy sauce,

juice of ½ lime, and if desired, a few dashes of Sriracha.

When the squash is ready, in a large skillet heat 2 tablespoons peanut oil over

medium high heat. Add the garlic and green onions cook until fragrant, about 45 seconds.

Pour in the eggs and scramble until almost cooked. Add the red pepper, carrots, 1 cup bean sprouts,

and squash noodles. Add 3 pinches kosher salt and toss together. Pour on the sauce and stir to

combine. Cook about 2 minutes, until the vegetables are heated through but still crisp.

Garnish with plenty of crushed peanuts, fresh bean sprouts, cilantro, and green onion

#Food

#Healthy

ChronicallyGratefulDebla.com

Posted in Ahlbacks Disease, Arthritis, Blessed, Bone Health, Cardiovascular, Delicious, Eat Healthy, Family Tradition, Food, Food Is Thy Medicine, Foodie, Inflammation, Lemon, Life, Parsley, Pasta, Recipes, Uncategorized, Vegetables

Pasta and Chimichurri Sauce

I love to cook. But sometimes when your not feeling up to par I like something healthy and fast without ordering take out.

This dish is on the table in no time.

Enjoy

Pasta and Chimichurri

16oz angel hair pasta

Sauce

1 1/2 cup parsley

2 fresh basil leaves

4 cloves garlic

Juice of half a lemon (1-2 tbsp)

1 cup olive oil

2 tsp crushed red pepper flakes

½ tsp ground black pepper

Salt to taste

Parmesan for topping (optional)

INSTRUCTIONS

1. In a large pot of salted water, cook pasta 1 minute less than package instructions

2. Drain pasta

3. In a food processor, combine parsley, basil,, garlic, lemon juice, red pepper flakes and olive oil until a pesto-like sauce forms.

4. Put pasta back in (slightly cooled) pot and pour 1/4 cup sauce over the pasta. Toss with tongs until evenly coated.Add more if required.

5. Add salt and pepper to taste and toss.

6. Top with parmesan, if desired.

Store any unused sauce in frig in airtight mason jar. Store up to 2 weeks

Sauce can also be used on chicken, turkey ,beef,fish or shrimp as a marinade.

I also make my sauce the day before so flavors get in the oil.

Tip when I would use on steak or chicken with a twist I also would add 1 roasted jalapeño and also add 1 handful of cilantro to above mixture.

Posted in Awareness, Blessed, Faith, God, Pick Godly Friends, Thoughts, Uncategorized

God Never Forgets Us ,Even When We Forget About Him

It’s important to remember that even when we forget God, He never forgets us! He knows what’s happening to us every moment of the day, and He also watches over us. The reason is because He loves us with a love that never fades. Isn’t that fabulous! His unconditional love is always there for us.

The Bible says, “You are precious and honored in my sight, and,I love you” (Isaiah 43:4).

But we have to also remember God does want us to walk with Him every moment of the day and the first step is to begin the day with Him.

Far to often mornings are hurried for most of us , or many that choose to sleep in, but we need , no we must develop the habit of setting aside a few minutes every morning to be alone with God.

Pray about things you know you’ll be facing that day, and read a portion of God’s Word, the Bible.

Then let that portion of the Bible take root in your soul all day long, remembering it and calling it to mind.

In addition, we must develop the habit of constant prayer. I am working on this and now it’s the first thing I do. And even in different situations I find myself saying a prayer vs worrying about what ever it is I may be facing that day, that moment.

When you meet someone new, utter a silent prayer for them. When you learn about a problem someone is having, pray for them. If it’s poor health, job loss, school, drug problems , etc…

When someone tries your patience, pray for them. The Bible says, “Pray continually” (1 Thessalonians 5:17).

Finally, just ask God to remind you of His love for you not just at church once a week or at the end of the day, but repeatedly.

Some day, we will be in Christ’s presence forever but may it begin now.

Pay attention to those you are friends with or hangout with. Are they also into God? Do they pray and attend church? Or do they try to pull you into the let’s say the dark side….

They drink to much, club to much,use or experiment with drugs to much, use caution with certain people.

Don’t get dragged into their world.

Stand strong and tall in your faith.

Be an example, not a follower . You don’t have to give up your friends but… matter is this:

If you follow Christ, you’re going to probably not have some behaviors in your life, not have some relationships in your life you’ve had in the past.  There is a price tag.  Jesus said, “If anyone will come after me, let him deny himself, pick up his cross daily and follow me.”

Here’s the issue, is you can’t have it both ways.  God loves you, but He is the master and the king of the universe and He’s the king of your heart.  And as you surrender, He says, I want you to do life my way.

And there are times where you give up some relationships.  I remember early in my spiritual life I was a newly divorced from my 1st husband and some of my friends said it’s not good to just sit home, so I went running to different bars and doing stuff.  It was cool at first but I seen so many at these bars unhappy trying to drown their sorrows or college kids trying to fit in by drinking just to be part of the crowd. I realized, you know something, I can’t continue in those behaviors.

But you know something, after a few months, I didn’t go there with them.  I didn’t give up those relationships.  And, you know, we still were friends and we talked religion and some came to Christ.

I remember a fellow that was dating a girl who had attempted suicide .

It was because my life was different he came to talk to me.  I gave some information and also a few phone numbers to my church pastor and a couple counseling places.

And they both ended up getting married and coming to Christ and she got the help she needed.

You know, God’s plan is better, but there may be some short-term pain before there’s long-term gain.

You know, that’s life in Gods kingdom.

God loves you, but just as you make a sacrifice for people that you love, God is asking you to make some sacrifices for Him.

That is part of walking with Jesus Christ.

Many follow Hod and then give up because God wasn’t answering their prayers.

Many Christians feel this same frustration. I know I have.

We ask God for something, then wait for him to do what we want. We forget that God knows what’s best for us.

I think God gets blamed for a lot of unanswered prayers that he actually did answer, just not in the way we wanted him to.

God’s response to our sometimes selfish and immature prayers is often “let’s wait” or “this isn’t best for you.” For some people, these “negative” answers feel like non-answers.

Show people the loving God you know through your actions, lifestyle and faithfulness to God.

A life lived for God speaks for itself.

Posted in Ahlbacks Disease, Ancestry, Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Blessed, Bone Health, Eat Healthy, Factor V Leiden, Inflammation, Osteonecrosis, The Mighty

My Story From The Mighty

I have a rare, degenerative bone disease called osteonecrosis, or avascular necrosis (AVN). It is a painful, debilitating disease without a cure. Many doctors don’t know how to treat it. AVN essentially cuts off the blood supply to the affected bone and the bone begins to die, becoming necrotic.

“Osteo” means bone and “necrosis” means death. It is most often found in the hips, knees, shoulders, and ankles and sometimes spine. You may have osteonecrosis in one or more bones. It can strike at any age, any gender. In people with healthy bones, new bone is always replacing old bone. This process keeps bones strong and also happens when children grow or if a bone is injured. In osteonecrosis, bone breaks down faster than the body’s ability to make strong, new bone. If you do not get treatment, the disease worsens and the bones in the joints break down. You may not be able to bend or move the affected joint very well, and you may have intense pain in the joint.

For the newly diagnosed, here is some information I hope you will find helpful. First of all, you are not alone. We know what it’s like to first hear you have osteonecrosis. I recall I was in shock the day I was told, as I never heard of the disease. I was told it was “bone death” and it seemed like I was frozen in time and disbelief when I heard these words. So what the heck does all that mean? Am I dying?

The answer is no, but one or more of the bones are.

At the time, my orthopedist had told me nothing more and sent me on my merry way. Gee, thanks. I do wish there was more research on this disease, and maybe someday there will be. It’s sad when many doctors get frustrated because they don’t know all that much about the disease either. We definitely need more studies. To try and find answers, I rushed home and sought out my old friend “doctor” Google. I cried, got pissed off and wondered “why me?” Why was this happening to me? I was only 51 at the time, (I’m now 53), so I asked the doctor about the plan of action, in order to try and get on with my job and my life. I was told at 51 I was “too young” for knee replacement, so let’s wait until knee collapses,as they only last 10-15 years, so for now I would have to deal with it. I still haven’t had any surgery. I did have steroid injections, which later I was told can make it worse. Then I read steroids are a cause for Osteonecrosis!😳

strong>The doctors predicted the osteonecrosis came from trauma to my knee when I tore my meniscus exercising. (I always knew exercise was hazardous to your health!) It took me several weeks, if not months to really get over the shock of it all. I have learned now to accept it and just make the best out of it.< strong>I do plan on getting PRP injections as my AVN has changed very little in two years, although pain is greater. The MRI and X-rays show a slight change, which is a good thing, but the pain is really exhausting.< strong>Sometimes I see my pain as a sign of weakness or a personal defect I should be able to overcome, but deep down I know I have to be strong, as I deal with this pain every single day. Oftentimes, I try to ignore it and go about my day, but it’s not that easy. Even when I try to push it to the back of my head to focus on cleaning, cooking or work, the pain starts to scream again leaving me frustrated and at times defeated. This is when the issue of self-esteem can come into play, as I just don’t feel like the same kind, loving hard working person I know I am. It’s difficult with osteonecrosis to do what you want with your time, even when you try. Either one knee doesn’t bend, or your hip, so you become frustrated, as simple things like cleaning the bathtub are now challenging.< strong>AVN pain isn’t just constant pain, though that would be more than enough for anyone to handle. The truth is the pain can bring about other health issues, or is caused by an underlying health issue. When you are in pain it can be very hard to think beyond the pain and see the big picture. You may not realize it could be making you tired, sleepless, cranky, and ruining your concentration and self-esteem. Sometimes all of this can cause you to isolate yourself. If you love someone who is struggling with this rare disease, learn about the disease so you can recognize the symptoms easier. Try to show a little extra compassion, as you now know why they are feeling that way. After all, it could happen to you.< strong>Although I hate this being in limbo feeling, I am carrying on as best as I can and you can as well. My advice is to seek out doctors knowledgeable about AVN, check for underlying causes and eat a good, clean diet. Try to find ways to help ease your pain. Don’t stop living, but be more cautious and try not to over do it. You will have great days and days that may suck. You have to be able to forgive yourself on those days you aren’t able to do anything. Never allow your condition to get you so “down in the dumps,” you have a hard time crawling out.< strong>And lastly, it’s great to have a support group. It’s crucial. I have been fortunate to have family, friends and a whole community of others in similar circumstances. I started a support group and people from several countries with this disease have joined. While people in your family and friends might not be able to fully understand the disease, we do. We have it and you are never alone.< strong>To stay strong, something I always reference back to is this saying:< strong>Fate whispers to the warrior, “you cannot withstand the storm.”And the warrior whispers back,< strong>“I am the storm.”< strong> < strong>Update — it’s been 3 years since my diagnosis and 1 year+ since I wrote that article —I did have a Prp injection and it has helped. Diet and eating real food no processed has helped most of all. < strong>More info coming soon < strong>https://themighty.com/2016/07/receiving-an-osteonecrosis-diagnosis-what-to-know/?utm_source=search&utm_medium=site&utm_term=Osteonecrosis%2520< a href=”https://themighty.com/author/deborah-andio/”>Deborah Andio< strong>

< strong>I’m finding the new me. < strong>Stay tuned more to come …..

Posted in Ahlbacks Disease, Ancestry, Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Blessed, Bone Health, BreakThroughCrew, Chronic Pain, Clinical Trials, Diagnosed, Eat Healthy, Factor V Leiden, Food, Happiness, History, Inflammation, Life, Mindfulness, OA, osteoarthritis, Osteonecrosis, Osteoporosis, Pain, SONK, SPONK, Stem Cell, StopTheClot, Uncategorized, WegoHealth

Bone & Joint Action Week October 12-20

Bone and Joint Action Week is held annually October 12-20 with activities focused on disorders including arthritis, back pain, Osteonecrosis,Osteoarthritis trauma, pediatric conditions, and osteoporosis. The themes and their related activities are designed to raise awareness worldwide about prevention, disease management and treatment.

Statistics on Avascular Necrosis (AVN, Osteonecrosis, Aseptic Necrosis, Ischaemic Necrosis, Femoral Head Necrosis)

Frequency depends on the site involved. The most common site is the hip; other locations include the carpals, talus, and humerus. In most countries, exact figures on incidence and prevalence are unknown.

One Japanese survey estimated that 2500-3300 cases of AVN of the hip occur each year; of which, 34.7% were a result of corticosteroid abuse, 21.8% to alcohol abuse, and 37.1% to idiopathic mechanisms. A French study reported AVN in 4.3% of allogenic bone marrow transplant recipients.

Race: No racial predilection exists except for AVN associated with sickle cell disease and hemoglobin S and SC disease, which predominantly are diagnosed in people of African and Mediteranean descent.

Sex: The male-to-female ratio depends on the underlying cause, although primary AVN is more prevalent in men. The overall male-to-female ratio is 8:1.

Age: Age at onset depends on the underlying cause. Primary AVN most often occurs during the fourth or fifth decade and is bilateral in 40-80% of cases. On average, women present almost 10 years later than men.

Risk Factors for Avascular Necrosis (AVN, Osteonecrosis, Aseptic Necrosis, Ischaemic Necrosis, Femoral Head Necrosis)

Avascular necrosis has several causes. Loss of blood supply to the bone can be caused by an injury (trauma-related avascular necrosis or joint dislocation) or by certain risk factors (nontraumatic avascular necrosis), such as some medications (usually steroid basesd), steroid abuse in general, blood coagulation disorders like sickle cell, Factor V, FactorViii, MTHFR, eNOS and more, chemo and radiation infections in the Bone vascular issues such as vascularitis or alcohol abuse. Increased pressure within the bone also is associated with avascular necrosis. The pressure within the bone causes the blood vessels to narrow, making it hard for the vessels to deliver enough blood to the bone cells.Many deep sea divers get Avascular Necrosis from a condition known as the bends. Gaucher disease.

Progression of Avascular Necrosis (AVN, Osteonecrosis, Aseptic Necrosis, Ischaemic Necrosis, Femoral Head Necrosis)

Hip Stages of avn-on

1-4

The natural history of osteonecrosis is directly linked to the size and level of the necrosis. Very small lesions (involvement of less than 15% of the femoral head) may resolve without any further treatment. Conversly, lesions involving greater than 50% of the femoral head progress to collapse, and ultimately require in total hip arthroplasty.

Symptoms of Avascular Necrosis (AVN, Osteonecrosis, Aseptic Necrosis, Ischaemic Necrosis, Femoral Head Necrosis)

In the early stages of avascular necrosis, patients may be asymptomatic. However, as the disease progresses most patients will begin to experience joint pain; at first, only when putting weight on the affected joint, and eventually even when resting. Pain usually develops gradually and may be mild or severe.

If the level of necrosis progresses further and the bone and surrounding joint surface collapse, pain may develop or dramatically increase.

The pain may be severe enough to limit the patient’s range of motion in the affected joint.

In some cases, particularly those involving the hip, disabling osteoarthritis may develop.

The period of time between the first symptoms and loss of joint function is different for each patient, ranging from several months to more than a year.

How is Avascular Necrosis (AVN, Osteonecrosis, Aseptic Necrosis, Ischaemic Necrosis, Femoral Head Necrosis) Diagnosed?

In the earliest stages of Avascular necrosis plain x-rays are often normal. A magnetic resonance image (MRI) is the key that allows us to detect AVN at its earliest stage.

Osteonecrosis develops when the blood supply to a segment of bone is disrupted. Without adequate nourishment, the affected portion of bone dies and gradually collapses. As a result, the articular cartilage covering the bone also collapses, leading to disabling arthritis.

Osteonecrosis of the knee can affect anyone, but is more common in people over the age of 60. Woman are three times more likely than men to develop the condition.

Risk Factors

It is not always known what causes the lack of blood supply, but doctors have identified a number of risk factors that make someone more likely to develop osteonecrosis.

Injury. A knee injury—such as a stress fracture or dislocation, meniscus tear, bruised patella or combined with some type of trauma to the knee, can damage blood vessels and reduce blood flow to the affected bone.

Oral corticosteroid medications.

Many diseases, such as asthma and rheumatoid arthritis, are treated with oral steroid medications.

Although it is not known exactly why these medications can lead to osteonecrosis, research shows that there is a connection between the disease and long-term steroid use. Steroid-induced osteonecrosis frequently affects multiple joints in the body.

Medical conditions.

Osteonecrosis of the knee is associated with medical conditions, such as obesity, sickle cell anemia, and lupus.

Transplants. Organ transplantation, especially kidney transplant, is associated with osteonecrosis.

Excessive alcohol use.

Overconsumption of alcohol over time can cause fatty deposits to form in the blood vessels as well as elevated cortisone levels, resulting in a decreased blood supply to the bone.

Chemo therapy and radiation Non-traumatic osteonecrosis of bone is recognized as a potential complication in solid-tumour cancer patients receiving treatment with cytotoxic chemotherapy.

Regardless of the cause, if osteonecrosis is not identified and treated early, it can develop into severe osteoarthritis. And for some with osteoarthritis before avn the disease is even more painful.

Knee stages of avn-on

1-4

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