Posted in Awareness

The Holiday’s Remembering Self Care.

Holidays I love them and kind of dread them.

My family is in a different state so it gets more lonely.

I miss seeing them open their gifts, I also miss cooking for a crowd. But I have chronic bone pain from Osteonecrosis,Osteoarthritis, Spondylolisthesis and Hashimoto.

And I know that holidays can be so overwhelming for so many.

Here is my checklist to plan your self-care routine so that you can enjoy the upcoming holidays and hopefully not be frazzled and in pain.

1. Make time for yourself.

It is easy to feel overwhelmed during the holiday.

Even if you are out of town visiting family or friends make it a point to have some alone time to just relax and breathe.

If you can afford one maybe consider a massage, or if you’re able to see about attending a local yoga studio . You can also contact the local library because they often offer many things for free.

2. Breathe .

The holiday season ,can trigger all kinds of anxiety, people pulling and tugging at the same item you want, traffic jams,crowds in the malls ,people who forget to drive in the winter weather.

And just spending a few minutes breathing will give you a good dose of stress relief.

Put you arms up and out near your side , palms up count to four as you inhale, and raise your arms so that your palms are at eye level as you count to four.

Now turn your palms down and exhale for a count of 4 and lower your arms back to the beginning space. Hear yourself exhale.

Do this a few times and you will feel yourself relax.

Another one is breathe in for a count of 4 hold it for a count of 4 and exhale for a count of 4.


3. Be mindful about drug and alcohol use.

Sometimes the holidays are filled with parties, which sometimes also means alcohol or drugs will be around. You may feel tempted to use drugs and alcohol cz your friends do or you think it will take the edge off.

It doesn’t.

If your going to drink set a limit say at 2 drinks.

Never your drink alone. There are some crazy ass people out there who will try to slip you something. Trust no one with your drink.

Also never drink and drive , don’t drink buzzed either. and always wear your seatbelt.

It’s best to just pay for a taxi or Uber.


4.Some family members can be a stressor, you know that uncle who drinks way to much knocks over the tree or that other relative who just won’t shut up about politics

Take care of yourself during difficult interactions with family.

The holidays mean we’re often in places with people who you may not see the rest of the year.

5.Make room for grieving loved ones who have passed. It’s normal to miss them. Talking about some good memories often helps.


Be kind to yourself don’t worry if you cannot do it all, it’s ok.

You have a lot going on balancing maybe doctors, work, school pain, family , holiday prep all the above .

Don’t be to hard on your self and be kind to others because we are all dealing with something and holidays aren’t always easy especially while having a chronic condition

And others …. well they could be hurting also in some way.

May you have many blessings ! Merry Christmas and Happy Holidays!


Posted in Adrenals, Ahlbacks Disease, Arthritis, Awareness, Bone Health, Cardiovascular, Chronic Pain, Coping with Stress, Delicious, Diagnosed, Eat Healthy, Hashimoto, Hypothyroidism, Inflammation, osteoarthritis, Osteonecrosis, SONK, SPONK, Uncategorized, Vegetables, WegoHealth, wellness

Healthy Eating

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods.


For most of my life, I ate the standard American diet and meals that were heavy in meat and processed foods. I went to a vegetarian lifestyle in high school for a couple years then back to the old way.

When i was diagnosed with Osteonecrosis, Osteoarthritis HBP etc and especially when my husband had a heart attack in 2016 I thought enough was enough.

I got rid of a lot of processed foods, potato chips, convenience meals, and loved Oreo’s and Nutter Butter cookies. There was a lot of sugar, oil, and junk in my diet.

We quit smoking 2 years ago almost. and we as a team decided to go part time but mostly vegan .

Me having a few issues from Osteonecrosis, Osteoarthritis, Hashimot’s and Hypothyroidism and Adrenal Fatigue left me in pain and always exhausted.

I had been dealing with pain in my knee and back for a few years. My mind wants to go go go like it did 25 years ago, my knees say oh hell no slow down woman. And this extra weight is just hard on the bones. But when your limited by many bone issues its really hard to just walk 3-4 miles a day. I bike 3-4 miles a day but its not the same as a good hike in the woods. I do go now and then walking in the woods but hiking I’m afraid for now all that has been on hold.

Going to mostly plant based has helped my pain. And my energy.

So its working and I am feeling better slowly …..

Its a process…

Don’t just go all I went to 65 percent of eating all veggies daily  then added more from there. Some days i eat no meat or fish and some days i will. I Slowly cut out animal products, starting with the easiest and leaving barrier foods to the end. Slowly lessened  my consumption of animal products while simultaneously increasing the number of plant-based foods in our diet.

I spoke to my doctors and I will post tomorrow just how i got started