Posted in Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, Chronic Pain, Diagnosed, Disclaimer, Eat Healthy, Happiness, Inflammation, Life, Meditation, Mindfulness, OA, Osteonecrosis, Uncategorized

Body Image & Self Esteem With Chronic Pain

Somedays it's really hard to feel good about yourself when your body keeps betraying you. Before your diagnosis, you felt pretty good about your body. Or maybe you’ve always struggled with body acceptance and tended to focus on your self-perceived flaws rather than your beauty. Now your AVN is forcing you to deal with a different reality.

When you have a chronic pain like like AVN Avascular Necrosis, you face physical limitations, chronic pain and changing plans for the day,week,future.

Chronic pain can negatively affect your body image and self esteem and confidence And we cant forget about the social stigma that may come with any illness it to can deal an additional blow to your selfworth.

People with physical disabilities can face daily challenges of being seen as different or even inferior.

Positive Body Image

 

Get involved in activities that promote a positive attitude.

Work to challenge stereotypes and prejudices against anyone with a chronic condition

Focus on and develop your abilities so you can feel good about the things you can do.

Appreciate yourself as a whole person. Don’t be defined by your illness.

Remember you are beautiful.

Posted in Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Blessed, Bone Health, Cardiovascular, Chronic Pain, Diagnosed, Disclaimer, Eat Healthy, exercise, Factor V Leiden, Food, Hacks, Happiness, Herbal, Inflammation, Life, Meditation, Mindfulness, Music, OA, Osteonecrosis, Positivity, Uncategorized, Vision

Various Relaxation Techniques

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The information provided on this website is for educational purposes only. By using the website you are participating at your own risk.

With so much stress that comes with having a chronic condition and the world we live in is full of several fast paced situations , hurry here, hurry there , doctor appointments, tests,people with little to no patience and they want us to move a bit faster!
Excuse You! But I have a bone disease and I am going as fast as I can.
People judging us
It can be overwhelming
It's no wonder at the end of a day we can't sleep.

I think personally everyone needs to learn how to just open our mind relax and chill a little.

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.

To effectively combat stress, we need to activate the body's natural relaxation response.
You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga or chair yoga if you are challenged with Bone and joint issues.

Fitting these activities into your life can help reduce everyday stress, boost your energy and mood, and improve your mental and physical health..

What is the relaxation response? Well based on what I have read …
When stress overwhelms your nervous system, your body is flooded with chemicals that prepare you for "fight or flight."
This 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 emotional health.

No one can avoid all stress, but you can counteract its detrimental effects by learning how to produce the relaxation response, a state of deep rest that is the polar opposite of the stress response. 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.
How to produce the relaxation response
Simply laying on the couch, reading, or watching TV while sometimes relaxing isn’t going to produce the physical and psychological benefits of the relaxation response. For that, you’ll need to actively practice a relaxation technique.
Finding the relaxation technique that’s best for you may be interesting because there is no single relaxation technique that is best for everyone.
So I am going to touch base on a few and post their YouTube links below.

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 will 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 will respond best to stress relief activities that are stimulating and energize 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.

Progressive muscle relaxation
Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, it gives you an intimate familiarity with what tension as well as complete relaxation feels like in different parts of the body. This can help you to you react to the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind.

Progressive muscle relaxation can be combined with deep breathing for additional stress relief.
Practicing progressive muscle relaxation
Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
Start at your feet and work your way up to your face, trying to only tense those muscles intended.
1. Loosen clothing, take off your shoes, and get comfortable.
2. Take a few minutes to breathe in and out in slow, deep breaths.
3. When you’re ready, shift your attention to your right foot. Take a moment to focus on the way it feels.
4. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
5. Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes limp and loose.
6. Stay in this relaxed state for a moment, breathing deeply and slowly.
7. Shift your attention to your left foot. Follow the same sequence of muscle tension and release.
8. Move slowly up through your body, contracting and relaxing the different muscle groups.
9. It may take some practice at first, but try not to tense muscles other than those intended.

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.

Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or the flickering light of a candle. 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.

Body scan meditation
This is a type of meditation that that focuses your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. But instead of tensing and relaxing muscles, you simply focus on the way each part of your body feels, without labeling the sensations as either “good” or “bad”.
Practicing body scan meditation
Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing for about two minutes until you start to feel relaxed.
Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.
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 sun setting over the water
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.

Starting a regular relaxation practice
Learning the basics of these relaxation techniques isn’t difficult, but it 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. If you’d like to maximize the benefits, aim for 30 minutes to an hour.
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.
Don't practice when you're sleepy. These techniques are so relaxing that they can make you very sleepy. However, you will get the most benefit if you practice when you’re fully alert. Avoid practicing close to bedtime or after a heavy meal or alcohol.
Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. Just get started again and slowly build up to your old momentum.
If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, 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 as you raise and lower weights.

Here is a few links I use to
relax
reduce pain
help me sleep better

These are my favorites and I listen to it daily and a few I listen to now and then

Daily
Mindfulness
https://youtu.be/-2zdUXve6fQ

Stress Relief and Confidence
https://youtu.be/-KMngzCWgTw

Morning Meditation for Healing
https://youtu.be/q9ZR_CJhuLc

Reiki for pain relief
https://youtu.be/3nJtajgAb34

Relax Video Male Voice
https://youtu.be/_jD3VxSGM-k

https://youtu.be/oA_rY4N8XJA

Sounds for Anxiety depression
https://youtu.be/AmqDOA-JALg

Meditation Sounds for pain relief
https://youtu.be/XiNne25uMK8

To help you sleep
https://youtu.be/xQ6xgDI7Whc

Disclaimer
Usage Policy

The information provided on this website is for educational purposes only. By using the website you are participating at your own risk.
• Make sure you practise with enough free space around you. Wear comfortable clothing so you can move freely.
• Please take responsibility for your own body and include extra warm up and cool down stretches where appropriate.
• You should avoid alcohol and drugs before yoga and meditation. Also no heavy meals for two hours before practice. Keep yourself hydrated before and after your yoga practice.
• If you feel dizzy, light-headed, faint, or if you experience any other discomfort, stop exercising immediately and consult a medical doctor. You are responsible for your condition during your practice. Exercise within your limits. Never force or strain. Seek attention and advice as appropriate.
• We offer no medical advice. You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. This website may not be tailored to your current physical and mental health. We accept no liability whatsoever for any damages arising from the use of this website.
• We do not recommend that you attempt any of this or yoga exercises for the first time without suitable experience or supervision.
• While This website takes reasonable efforts to maintain this website in an accurate and up-to-date fashion it may contain some technical or other mistakes, inaccuracies or typographical errors. This website cannot be held responsible for any mistakes or omissions on this website.

Posted in Avascular Necrosis, Chronic Pain, Disclaimer, Eat Healthy, Factor V Leiden, Inflammation, Life, OA, Osteonecrosis, Uncategorized, WegoHealth

My Supplements 

A question I get relatively often from people is if I take any supplements, and if so, which ones?I started taking them and kind of experimenting with them about a 16 months ago because I was desperate to get bone pain relief.
I hated feeling like I could cry from the exhaustion of dealing with everyday all day all night pain. 

The mind and body can only tolerate so much pain. Then ya start to get in a full time funk or depression and I wasn’t going to allow me to feel even worse and just make everything worse 
So I tried a combo that finally works for me it consists of krill oil, curcumin, vitamin D, and co q 10.

I didn’t notice anything at first but with in a week I was feeling different not pain free but less pain all the time. Then as time went on, even less pain and 

sometimes I was even pain free for a few hours. 
I was able to actually go to the store , shop and put groceries away without wanting to cry or go lay down. After several months I was less stiff, the internal pressure I was feeling in my knee area was a lot better , still there just not as intense.
I have taken them faithfully ever since. For me it was such a great relief to have some relief because with Spondylolithesis in my L5 S1 you have pain all the time to. Unfortunately the supplements didn’t help that pain at all. 
But I was diagnosed with a hernia in December 2016 about 3 weeks after my husband had a heart attack and stent surgery and now I needed surgery and was told I must stop all supplements a week before surgery.
This about killed me. But I complied. By Day 4 with out my supplements and special tonics like turmeric tonic, golden milk etc I began getting that constant aggravating pain in my knee again and it was becoming ice cold all the time again. My entire body felt like shit. Stiff sore aching all the time. And I haven’t even had the surgery yet. 
Finally March 30th 2017 I had my hernia surgery. 8 days with no supplement, really did a number on my body and pain is pretty intense now not just from surgery but no supplements so every bone I have was in pain.

But 

I decided to wait a day or 2 longer and then start back on supplements.
April 1st I started taking my supplements again. 

Today is April 6th and I have been back in all my supplements for 6 days now. Feeling a slight change but I think it may take about 2 weeks for all the supplements to really kick in. 
Hard to believe I felt like this everyday before my supplements. I would like to say weather plays also a big part in my pain. 

Yesterday it was 70

Today it’s 48

Tomorrow snow and 34.

It’s just worse since I stopped the supplements 
Probiotics is also essential for good bone health and especially gut healthy. 
The body works like a fine symphony when it’s healthy. And it’s like a train wreck when it’s not. 
It’s easy to judge a persons condition when your with them. 

You see how we are that day 

. You don’t see our life and what we deal with everyday 
So Don’t rely on what you see  

Most of us who suffer from chronic pain don’t want you to see how we really feel. And we do have good days.

We don’t want our condition to be the main topic of conversation. 
Some days it’s like being trapped between 2 worlds

Being to functional to be chronically ill and limited in mobility in to much pain to be considered healthy.

It’s like a vicious cycle sometimes.

The health of our bones is instrumental to our health and longevity in general. This understanding is especially important today, because there are so many toxins and contaminants in the environment and food chain. 

Keeping our bones and GI tract healthy is the first step to maintaining a healthy immune system, which is vital in protecting us from the epidemics lurking around every corner.
Red and white blood cell production alone makes maintaining optimal bone health an important requirement for optimal overall health, especially as we age. 
It is no coincidence that with aging, diminishing bone health is also accompanied by reduced energy, increased fatigue, an increase in digestive problems, and an increase in maladies associated with a weakening immune system. These maladies include such disorders as rheumatoid arthritis, osteoarthritis, irritable and inflammatory bowel disorders, and a host of other chronic inflammatory and degenerative problems another excellent reason to make sure your diet is rich in high-quality probiotics and foods that are not pro-inflammatory, since pro-inflammatory foods will compound these problems. 
Bone cells and immune stem cells have a common origin and a functional relationship, just like the skin-and-brain connection known as the osteoimmune relationship. 
I will touch in that tomorrow 

Posted in Avascular Necrosis, Cardiovascular, Chronic Pain, Disclaimer, Eat Healthy, Food, Inflammation, Life, OA, Osteonecrosis, Recipes, Uncategorized, WegoHealth

Anti Inflammatory Smoothie 

Happy Bones Smoothie Turmeric Ginger  Smoothie with Coconut Oil today I added some pineapple to 😊
With six potent ingredients, this powerful smoothie packs an antioxidant blend of turmeric, ginger, coconut milk and chia seeds.

Ingredients

* 
2 cups unsweetened coconut milk

* 1 t turmeric

* 1/2 teaspoon coconut oil, softened

* 2 Tablespoons Raw or Manuka honey

* 2 teaspoons ginger, peeled and chopped

* 1 t chia seeds optional

* 1 cup ice, optional

Instructions

* Combine ice, coconut milk, turmeric, coconut oil, honey and ginger in a blender. Blend on high speed until smooth and icy.

* 
Pour into a glass and stir in chia seeds. Wait a few minutes before drinking to allow chia seeds to bloom slightly.
You can also add
* 1/2 banana provides potassium and adds fiber & folate, Vitamin C, and Vitamin B6, all of which help to battle back arthritis and keep your symptoms to a minimum. Not only that but you’re getting the fiber from a banana, which can help your digestive system and help you be healthier overall.

* 1/2 cup diced mango adds vitamin C and Vitamin E in healthy doses, and contain beta Carotene which you can tell by their distinct color. This has been shown to help keep some types of arthritis from getting worse.

* 1/2 cup pineapple Bromelain, a protein-digesting enzyme in this tropical fruit, is surprisingly good at bringing down inflammation

Posted in Disclaimer, Eat Healthy, Food, Recipes, Uncategorized

Not Your Usual Burger & Fries

Burgers and Sweet Potato Fries
Chickpea Burger
* 3 cups chickpeas (drained, 1 large can)

* 1/2 cup quick oats

* 1/2 cup green olives or dill pickles (chopped)

* 1 small carrot (blanched, diced)

* 2 tablespoons scallions (thinly sliced)

* 1 tablespoon white mild miso

* 3 tablespoons soy sauce or tamari

* 2 teaspoons mustard

* 2 teaspoons maple syrup

* cornmeal (for dredging)

* 1/2 teaspoon sea salt (for dredging)

* 3 tablespoons safflower oil

TOPPINGS :

* 6 whole wheat buns

* green lettuce (to serve)

* dill pickle slices (to serve)

* tomato (sliced, to serve)

* red onion (sliced, to serve)

* vegan tahini (to serve)

* In a large bowl, mash chickpeas with a potato masher. Mix in oats, olives or pickles, diced carrot, and scallions. In a separate bowl, blend together miso, soy sauce (or tamari), mustard, and maple syrup and add the blend to the chickpea mixture. Form the mixture into palm-sized patties and dredge them in cornmeal and salt. 

* Heat 3 tablespoons of safflower oil over medium heat. Fry each patty on both sides for 5 minutes. When oil is gone, re-oil the pan for the next round of patties. On the bottom bun place the lettuce, then top with the patty, pickle slices, tomato and onion. Spread tahini on top bun and place bun on top of burger. You can also serve the burger without a bun. 

* Tip: This burger mixture freezes well for later use.

___________________________________

Burger 2


Quinoa and Black Bean

* 1 Egg

* 4 Potato Buns

* 1¼ Cups Black Beans

* 3 Cloves Garlic

* 1 Pound Sweet Potatoes

* 1 Avocado

* 1 Lime

* 1 Large Bunch Cilantro

* 2 Ounces Medjool Dates

* ⅓ Cup Sour Cream

* ¼ Cup Red Quinoa

* ¼ Cup Black Bean Burger Spice Blend (Chickpea Flour, Smoked Sweet Paprika, Ancho Chile Powder, Dried Thyme & Chipotle Chile Powder)

* Cook Quinoa as package instructions 

Preheat the oven to 475°F. Heat a small pot of salted water to boiling on high. Thoroughly rinse the quinoa. Once the pot of water is boiling, add the rinsed quinoa. Cook 14 to 16 minutes, or until tender. Drain thoroughly and rinse under cold water

Prepare the ingredients:

While the quinoa cooks, wash and dry the fresh produce. Halve the buns. Cut the sweet potatoes into ½-inch-thick sticks. Peel and mince the garlic; smash with the side of your knife until it resembles a paste (or use a zester). Drain and rinse the beans; place in a large bowl. Smash the rinsed beans with a fork until they resemble a coarse paste. Pit and finely chop the dates. Pick the cilantro leaves off the stems; discard the stems. Quarter the lime. Pit, peel and thinly slice the avocado; top with the juice of 1 lime wedge.

Roast the sweet potatoes:

Place the sweet potatoes on a sheet pan. Drizzle with olive oil; season with salt, pepper and ¼ of the spice blend. Toss to thoroughly coat. Arrange in a single, even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

While the sweet potatoes roast, crack the egginto the bowl of smashed beans. Add the cooked quinoa, dates, ¾ of the garlic pasteand the remaining spice blend. Season with salt and pepper; stir to thoroughly combine. Using your hands, form the mixture into four 1-inch-thick burgers and place on a plate. In a bowl, combine the sour cream, remaining garlic paste and the juice of the remaining lime wedges. Stir to combine; season with salt and pepper to taste.
While the sweet potatoes continue to roast, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Carefully add the burgers, keeping them separate. Cook 4 to 6 minutes per side, or until crispy and cooked through. Transfer to a paper towel-lined plate. Wipe out the pan.

Cook the quinoa:

Preheat the oven to 475°F. Heat a small pot of salted water to boiling on high. Thoroughly rinse the quinoa. Once the pot of water is boiling, add the rinsed quinoa. Cook 14 to 16 minutes, or until tender. Drain thoroughly and rinse under cold water.
Prepare the ingredients:

While the quinoa cooks, wash and dry the fresh produce. Halve the buns. Cut the sweet potatoes into ½-inch-thick sticks. Peel and mince the garlic; smash with the side of your knife until it resembles a paste (or use a zester). Drain and rinse the beans; place in a large bowl. Smash the rinsed beans with a fork until they resemble a coarse paste. Pit and finely chop the dates. Pick the cilantro leaves off the stems; discard the stems. Quarter the lime. Pit, peel and thinly slice the avocado; top with the juice of 1 lime wedge.
Roast the sweet potatoes:

Place the sweet potatoes on a sheet pan. Drizzle with olive oil; season with salt, pepper and ¼ of the spice blend. Toss to thoroughly coat. Arrange in a single, even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
Form the burgers & make the garlic-lime sauce:

While the sweet potatoes roast, crack the egg into the bowl of smashed beans. Add the cooked quinoa, dates, ¾ of the garlic paste and the remaining spice blend. Season with salt and pepper; stir to thoroughly combine. Using your hands, form the mixture into four 1-inch-thick burgers and place on a plate. In a bowl, combine the sour cream, remaining garlic paste and the juice of the remaining lime wedges. Stir to combine; season with salt and pepper to taste.
Cook the burgers:

While the sweet potatoes continue to roast, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Carefully add the burgers, keeping them separate. Cook 4 to 6 minutes per side, or until crispy and cooked through. Transfer to a paper towel-lined plate. Wipe out the pan.
Toast the buns & plate your dish:

In the pan used to cook the burgers, heat 2 teaspoons of olive oil on medium-high until hot. Working in batches, add the buns, cut sides down. Toast 1 to 2 minutes, or until crispy and browned. Transfer to a plate. Divide the cooked burgers between the toasted bun bottoms. Top with the garlic-lime sauce, avocado, cilantro and bun tops. Divide between 4 plates and serve with the roasted sweet potatoes on the side
. Enjoy!

Posted in Avascular Necrosis, Awareness, Disclaimer, Inflammation, Life, Mindfulness, Osteonecrosis, Pain, Positivity, Rare Disease Day, Uncategorized, WegoHealth

I learn all I can about Avascular Necrosis

I have made it my goal to learn and educate others who also have the same disease I do

I worked hard studied and also got tis certificate

I keep myself updated on all and any new treatments on AVN/ON

You have to be your own advocate but I also pride myself on being a voice for others

certifavndeb

Posted in Avascular Necrosis, Blessed, Disclaimer, Eat Healthy, Factor V Leiden, Inflammation, Life, OA, Osteonecrosis, Uncategorized

Inflammation Fighting Drinks…

Some  Super Duper Anti Inflammatory Pain Reduction Smoothie Recipes

Do you suffer from chronic inflammation? 

  I do

Osteoarthritis 
Osteonecrosis                       Spondylolithesis 
It results in a lot of bone and joint pain and here are a few of my recipes. 

These recipes  I use are excellent for fighting my inflammation as well as increasing my  energy levels.

Inflammation occurs when our body’s experience an injury, infection, irritants, stress or foreign objects entering our system, and our immune response and protective reactions to these factors. Our bodies inflame so that the injured area can begin healing. 
However, with chronic inflammation, our immune response is constantly revved up, and this can lead to accelerated aging and a long list  of other diseases like arthritis , heart disease, cancer, diabetes (type II),  autoimmune diseases, digestive issues neurological problems, skin conditions 

Chronic inflammation Sucks plain and simple . 

Osteonecrosis can cause severe pain and disability, much like arthritis does. No I’m not referring to granny’s arthritis!

 What is Arthritis

Arthritis is very common but is not well understood. Actually, “arthritis” is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes and races can and do have arthritis, and it is the leading cause of disability in America.

 More than 50 million adults and 300,000 children have some type of arthritis. It is most common among women and occurs more frequently as people get older.
Common arthritis joint symptoms include swelling, pain, stiffness and decreased range of motion. Symptoms may come and go. They can be mild, moderate or severe. They may stay about the same for years, but may progress or get worse over time. Severe arthritis can result in chronic pain, inability to do daily activities and make it difficult to walk or climb stairs. Arthritis can cause permanent joint changes. These changes may be visible, such as knobby finger joints, but often the damage can only be seen on X-ray .

Some types of arthritis also affect the heart, eyes, lungs, kidneys and skin as well as the joints.
A majority of the inflammation in our body is caused by eating foods our body can’t tolerate like processed junk, over abundance of sugar, GMO foods, always eating meat
So here are a few smoothie recipes I made that I find help me. 

Tweet them anyway you like. 


Smoothies

Recipe 4 
Bromide Blaster

1 Cup Swiss Chard or Spinach 

1 Cup Frozen Pineapple

½ Cup Frozen Cherries

2 Tablespoons Walnuts

1/2 Inch Fresh Turmeric grated

2 Teaspoons Cacao Powder

2 Tablespoons  Protein Powder

1 Cup Coconut Water

½ Cup water 

4 sunsweet prunes

1/2 teaspoon coconut oil optional

Recipe 3

Warmer Wonder

1 Cup Lacinato Kale or spinach

1 cup cherries

1 Banana

1/2 teaspoon Turmeric 

Pinch of cinnamon 

1 inch grated Ginger

1 teaspoon chia seeds

1 cup coconut water

1 cup water

1 teaspoon coconut oil

4 walnuts

Recipe 2

Inflammation Vacation 

2 Cups Spinach

½ Cup Cherries

½ Cup Pineapple

¼ Cup Parsley

1 Tablespoon Cacao

½ Teaspoon Turmeric

1 ½ Cups Water or coconut water

4 ice cubes


Recipe 1
Citrus Celebration 

1/2 Lemon 

1/2 Lime

1 Apple

1/2 Pineapple 

1 cup spinach

4 tablespoons Flaxseed

1 teaspoon fresh 

1/2 inch grated Ginger 

1/4 inch fresh ground Turmeric 

1 cup water or coconut water

6 ice cubes

#Inflammation 

#Anti-inflammatory 

#Arthritis 

#Osteonecrosis 

#AvascularNecrosis 

#Pain

#Chronic

#Smoothies

#Health

#WegoHealth

#ChronicallyGratefulDebla

Posted in #Blessed30Challenge, Avascular Necrosis, Blessed, Disclaimer, Eat Healthy, Factor V Leiden, Inflammation, Life, OA, Osteonecrosis, Uncategorized

#Blessed30Challenge

Good Glorious Morning Everyone 

I am blessed to see another day and enjoy this delicious cup of coffee.  


The #Blessed30Challenge translates to 30 days of positive and joyful living. 

With the hustle and bustle of the day today it can be hard to remember how blessed all of us are.

 A lack of faith and gratitude can impact us physically and mentally in a major way. 

Pick a Restart Day
While many of us assume a day of rest has to fall on the weekend, schedules can vary and some people may prefer to unplug during the middle of the week. 

Choose the day that suits you best and make it part of your regular routine.



Today write down 3 people you love

Write three things your grateful for

And three ways you can show kindness to others. Or help others. 


I love my                                                      Daughter                                                       Granddaughter                                               Husband 




I’m grateful for.                                          Being able to handle stress.                   For the beautiful day.                           Coffee




Kindnesses To Others

No negative social media comments or posts.    Praise others when ever possible.                                            Leave a note for someone you love  




#Blessed30

#StressedToBlessed

#ChronicallyGrateful

#Blessed30Challenge


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