Marya

How to Create a Medical Binder

Using a daily wellness planner can be a huge mental health boost. First, it can help you to stay organized in your personal and professional life. Having a place to write down to do lists and other things that you’re tracking is a big stress reducer.

Wellness planners can also be very useful for women with chronic illness who have even more things to keep track of like lab work and other test results, tracking symptoms, food intake, bowel movements, specialists, bills and prescriptions.

Even with all I have going on with my own diagnoses which include IBD, cervical dystonia and chronic fatigue, I’ve never gotten myself organized like I should. And not only that, I’m a special needs mom. My youngest son has Down Syndrome and is a heart patient. There is LOTS to keep track of and we all know how important it is to document everything. And as I get older, I know I can’t rely on memory for everything!

I’m really looking forward to FINALLY getting my health care organizational act together once and for all. Having everything organized and in one place is an enormous time and stress saver. Health isn’t just about your physical health, but mental and emotional health as well. Planners offer many mental health benefits, from reducing stress to diminishing anxiety. As you get organized with important information organized and planned out, you’ll feel so much better and have more time for your own self care.

If you’re reading this, you probably know the drill every time you have an appointment with a provider. Endless forms and wracking your brain trying to remember your health history, surgeries, medications, provider names, insurance information, etc.

I’ve created a starter set of medical binder printables that you can use to create your own medical binder that you can refer to with confidence. Even on your worst days, what a relief to have this important information at your finger tips!

Included in the medical binder starter printable set are forms for:

*Medical Contacts
*Medical History
*Family Medical Overview
*Family Doctors
*Medical Checkup History
*Blood Pressure Tracker
*Blood Sugar Tracker
*Medication Tracker
*Surgery History
*Immunizations
*Doctor Visit Logs
*Exam Tracker
*Illness Tracker
*Symptoms Tracker
*Dental Visits
*Medical Expenses
*Yearly Health Tracker

There are several variations to some of the forms, just pick out what works best for you and print out as many as you need.

Recommended Supplies for Your Medical Binder

Here’s some supplies available on Amazon so that you can get started right away!

This blog uses Amazon Affiliate links.

5 Warning Signs of a Heart Attack in Women

A couple of years ago I lost a dear friend and long time mentor due to a sudden heart attack at the relatively young age of 57. Carrie Fisher passed away from a heart attack in 2016 at 60. This is frightening and eye-opening for me. As a special needs mom, I want to be here for my children as long as I can. It’s really important that we all understand warning signs of a heart attack in women.

Would you know if you were having a heart attack?

As women, many of us live a daily juggling act of working, caregiving and other responsibilities, resulting in stress that can damage the heart and its blood vessels. Some women may have existing damage from years of drug use. Special needs moms might be more vulnerable to heart problems due to the ongoing stress of caregiving, advocacy and not having enough time for self care.

Chronic illness patients might be at risk due to their condition or possibly the meds that they need to take to manage their condition.

Disclaimer: I’m not a doctor, and this blog post doesn’t constitute medical advice. This is some general information about symptoms of heart attacks in women you should be aware of, and how the symptoms in women can differ from those in men.

What are the warning signs of a heart attack in women?

Although women can present with these typical signs and symptoms of a heart attack, there is a danger of being misdiagnosed upon arriving to the emergency room. They might even be told they’re having just having an anxiety attack! This might be because women are more likely than men to have complaints of other symptoms that are not chest-pain related. Women’s heart attack symptoms are more vague, and less clear-cut.

Like men, a woman’s most common complaint that signals a heart attack is chest pain or discomfort. In women, this pain can be anywhere in the chest, not just on the left side.

Pain in the back or jaw, arms or neck. You may notice that the pain comes and goes, and varies in intensity. It may be severe enough to wake you up at night. If you are experiencing any pain from the waist up that is unusual for you, be sure to consult a physician right away.
Pain or pressure in the stomach, nausea, and/or vomiting. This kind of pain or pressure can often be confused with reflux (heartburn) and ulcers that are not relieved with antacids, so be sure to get it checked out if it is not getting better. The pressure may even feel like someone is sitting on top of you, squeezing the air out of you.
Breaking out in cold sweats. This kind of sweating is common in women experiencing heart attacks. It is not related to menopausal hot flashes, and is not exercise related.
Extreme fatigue and exhaustion. When it feels like a chore to do even the simplest of tasks, keep in mind that you could be having a heart attack. Often, it is described as a feeling of fatigue that never seems to go away.
Lightheadedness, and/or shortness of breath. You may find that you are having trouble breathing for no reason, even when just staying still or walking. You may feel like you have just exercised, and you have not. Again, seek immediate help. (You may also have asthma. I didn’t get diagnosed myself until my 50s.)

Do only older women have heart attacks?

No! Women can have heart attacks before they are forty years old, particularly those with certain risk factors including:

*Ongoing stress
*Being overweight
*Smoking
*Use of birth control pills in high-risk individuals
*Uncontrolled diabetes
*Lack of exercise

The Importance of Self Care for Cardiovascular Health

It’s a well known fact that self care and proper stress management is essential for optimal cardiovascular health. If you’re constantly burning the candle at both ends without eating well or exercising, you are putting yourself at risk for a cardiac event. No matter how busy your lifestyle is, you can work in some intentional time for self care.

In conclusion, even if you are not experiencing chest pain, listen to your instinct. If something seems wrong, get it checked out right away. And remember that what you are experiencing could be misdiagnosed, so be sure to ask questions and be your own best advocate. Don’t be afraid to keep pushing.

For more information, please visit The American Heart Association.

This blog uses Amazon affiliate links.

How to Get Started With Yoga for Chronic Pain

Yoga is the oldest existing physical culture system in the world. Not only is it a systematic and scientifically proven path to attaining physical fitness, it can also delay aging, rejuvenate your mind and spirit, improve your appearance, maintain joint fluidity and can increase overall vitality and creativity. Not only that, yoga can also help to relieve chronic pain.

When I got diagnosed with cervical dystonia in 2010, I quickly became disabled with horrible chronic pain in my neck and upper back. I spent close to a year on the couch much of the time. Even simple tasks like making breakfast became overwhelming.

After awhile I began practicing chair yoga, moved on to neck and yoga postures, and as I improved, on to whole body yoga. Am I cured of dystonia? No. It’s one day at a time but yoga has greatly reduce the need for pain management medications.

Yoga for Stress Relief

I don’t have to tell you how fast-paced and easily distracted our world is. When not in the car, people are sitting behind their desks all day, whether at home or in the office. They’re hunched over their phones. Many come home and crash in front of the computer. It seems easier to sustain an unhealthy lifestyle with processed food and inadequate movement than to put the effort into healthier lifestyle habits.

When we don’t put healthy habits first, we can become more susceptible to chronic pain and chronic illness. I’m convinced this is part of what happened to me. When the day finally came that I was really struggling, I started looking for answers and became willing to change.

The Benefits of Yoga For Chronic Pain

Like me, many people are looking for natural health alternatives for chronic pain. Traditional pain medications and muscle relaxers, while necessary for some, have side effects and run the risk of addiction. Yoga is an ancient practice combining meditation and exercise which have a deep and long lasting effect on the mind and body. Yoga regulates breathing and increases metabolism, aids in weight loss, relieves stress and reduces depression and can also help in pain relief and management.

The best thing about yoga is that it can be practiced anywhere and anytime. And remember, it doesn’t even have to be a full practice. Think about taking short movement breaks. You can do some of them in bed, your home office or even in your cramped workspace if you know the right exercises.

Christians and Yoga

The Christian viewpoint of yoga I’ve always heard was that if you open your mind to clearer thinking and inner vision, you’re opening the spirit to demonic possession. It’s often taught that yoga practices borders on occultism, and that opening your mind and spirit to the health benefits of yoga is dangerous and against everything Christianity preaches.

My personal conviction is that Romans 14 addresses this argument.

^13-14Forget about deciding what’s right for each other. Here’s what you need to be concerned about: that you don’t get in the way of someone else, making life more difficult than it already is. I’m convinced—Jesus convinced me!—that everything as it is in itself is holy. We, of course, by the way we treat it or talk about it, can contaminate it.

For me, yoga is primarily healthy movement. It benefits me spiritually by calming down the noise in my head and reducing anxiety so that I can actually focus on prayer and meditation, which helps me to meet Jesus right on the mat. Think about it…the God who created everything and everyone can be anywhere He wants. The Holy Spirit moves like the wind and He will come when his beloved daughters cry out to him.

For the Spirit-wind blows as it chooses. You can hear its sound, but you don’t know where it came from or where it’s going. So it is within the hearts of those who are Spirit-born!” John 3:3-8, TPT

^FI’m familiar with the argument “just stretch on your own.” This doesn’t really work for me as I’m just not creative enough to come up with my own beneficial stretches to benefit my physical challenges. I need the wisdom of restorative and yin teachers to help me find the movement that’s best for me.

As with anything else, to thine own self be true. If there’s any compelling reason that you need to stay away from yoga, then do so.

How to Get Started With Yoga for Chronic Pain Management

In yoga you can find a huge variety of practices and teaching styles. If you don’t care for mysticism, be assured that most of what is taught in a typical gym setting is going to be more health oriented. Or you can always look around on YouTube to get started with an at home practice. My YouTube recommendations are Yoga With Adriene and Sleepy Santosha for women living with chronic illness and Caroline Williams Yoga for those desiring a Christian yoga practice.

When getting started, just begin with a simple intention, meditation or spiritual prose. Find something to focus on and begin to practice some simple breath work. This will ease your mind and body and prepare it for the exercises ahead. Remember to be slow and steady with your movements.

If you’re checking out a yoga studio, look at their social media accounts to get a feel for where they’re coming from. Power yoga is very popular but can be too rough for people with chronic illness or chronic pain conditions. No matter which you choose, it’s really important to get proper cuing, guidance and adaptive assistance as you move through asanas.

Remember you must know your own body and its limitations. If you have back problems, you will want to check what’s safe for your condition with your doctor or do some online research about your condition.

This blog post should not be construed as medical advice. I’m not a doctor or a yoga teacher, just a yoga enthusiast and yoga teacher in training who has suffered with the debilitating neurological condition dystonia since 2010 and ulcerative colitis since 2018. Yoga for natural chronic pain management has worked for me not as a cure, but as a tool to help manage the complexities of my condition.

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How to Cope with Mommy Guilt and Chronic Pain

I’ve been struggling with Mommy Guilt for years now. In our family, there’s always been the never ending doctor appointments for each of us, my chronic pain, fatigue and wondering if we should attempt any extracurricular activities. And on top of this, I have to make time for my own self care. It’s not an option any more. I’ve got to carve out the time for nutritious food and yoga or I’ll wind up on my back feeling like I’m of no use to any one.

Being a mom with chronic illness and pain is the hardest thing I’ve ever had to live with. The mommy guilt is never ending. It’s hard for me to watch the families around me who are able to participate or at least just get their kids to the plethora of supplemental activities in our area.

It’s harder still to watch the happy pictures on my social media feed of happy families who simply get to do life without lots of forethought. Just like I used do to before cervical dystonia entered my life as a very unwanted houseguest in 2010, and ulcerative colitis in 2018.

In our family we have been blessed that as a retiree with a pension, my husband has been able to take over much of the care for our son and get him where he needs to be. My cervical dystonia diagnosis has also meant getting off the long wait for social services in Florida to get much needed assistance, and I’m profoundly grateful for that. God has shown his provision for our family, without a doubt.

When I was homeschooling, the anxiety began as I considered the school year calendar. For awhile I needed to access the pool at my health club 2 or 3 times a week to calm my spasming muscles. I didn’t know how I was supposed to manage that at the end of the day when I was typically exhausted and out of spoons. And there were the church and small group activities…of course you have to show up to feel part of but how does that work when you’re constantly leveled with fatigue? And then there were the 12 step recovery meetings that I really needed more than anything but was unable to get to.

These days, I find a lot of recovery and chronic illness support online. I know that “in person” is always best but am not sure what the alternative is in this season of my life.

Right now I don’t know how it’s all going to come together. It is labor intensive for the rest of my family. I’m working on better time management practices and organization. I have to continually pace everything so that I don’t overtax myself. I plan around the reality that some days my IBD is going to flare or my muscles are going to be spasming so much I don’t want to get out of bed, much less leave the house.

Some Tips for Coping with Mommy Guilt and Chronic Pain

Spiritual Disciplines – My journey with chronic pain has really developed my interest in prayer, meditation and the spiritual disciplines. Years ago in recovery rooms I learned that we only have a daily reprieve from our disease based on our spiritual condition. Taking that daily time with God helps the day to flow better, and I’m learning to continuously work on practicing the presence of God and developing a habit of unceasing prayer.

Self care – As moms, we tend to put ourselves last. I did it for years. In hindsight, I think my lack of self care set the stage for my autoimmune problems. I’ve learned (a little late in life) that when chronic pain or illness is a part of our lives, we have to make that time for our own wellness a priority. Self care isn’t selfish. Simplify your life as much as you can to minimize stress. For example, use your crockpot or instant pot for an easy dinner and to save spoons at the end of the day. Have your kids help clean the house. If you need a pajama day, it’s perfectly okay. And take full advantage of the convenience of online shopping.

Find what you love and just do it – I blog because I like it. Writing is a great release for me and I’ve loved learning all the technical ins and outs of blogging. It’s empowering to know that my brain still works. I also love yoga. When I could do little else besides lay on the couch and read, yoga gave me my physical life back and something to strive for. For you it might be quilting, crocheting or gentle gardening. Whatever it is for you, it’s a great mental distraction from the dailiness of chronic pain.

Communication – Talk with your family about your condition and how it impacts you without making them feel guilty or overwhelming them. You’ll have children who are more sensitive and patient. That being said, it is hard to watch them sacrifice over and over again.

Let go of Mommy Guilt – You’re a good mom (preaching to myself here.) You are enough. Do the best you can. Embrace life’s little moments as they come to you no matter where you are. Whether you’re on the couch or out and about, your children love you no matter what and appreciate what you do for them.

How do you find balance as a mom who lives with chronic illness?

How to Get Moving to Manage Stress and Anxiety

We all know that physical exercise is an essential part of maintaining good health. However, exercise is also a great way to improve mental health. In fact, exercise is one of the best natural stress busters around. Getting in an intense workout to release tension and get those feel-good endorphins pumping through your body is a great way to manage stress and anxiety. But if you’re new to the idea of exercise and the idea of working out makes you cringe, I encourage you to give it a good try. Once you see how much a good workout can help to relieve stress, you’ll be far more motivated to make it an ongoing habit.

Is Exercise Good for Stress and Anxiety?

A good workout releases endorphins, which are chemicals in the brain that function as natural painkillers. Endorphins are an immediate mood booster and not only that, they also help you sleep better! A good night’s sleep will also reduce stress and improve anxiety. Exercise will energize and refresh your body, leaving you feeling great during your workout and afterwards. Feeling better all around will help to reduce the physiological and psychological symptoms of anxiety.

Anxiety can quickly consume your thoughts and without intervention, can lead to panic attacks.. Engaging in physical activity that you find both challenging and enjoyable is a great way to get distracted from obsessive, harmful thinking. You’re literally burning the anxiety away. While your body is working, your mind gets a rest as you focus on something else besides what you’re worrying about.

How to Choose the Right Workout For You

Now, you’ll want to be sure to pick an exercise that you enjoy and isn’t a chore, or it might make your anxiety even worse. We all look at the perfectly toned bodies on social media and think that we need to do CrossFit to achieve that level of fitness. If CrossFit is your thing, then go for it. But if you hate the very idea of it, you don’t have to do it. Find what you love and makes you feel good! It might be as simple as a walk, gardening, a swim in the pool, or some gentle yoga. Do you you can and don’t compare yourself others. Good exercise is simply about getting your heart pumping and your mind off worries.

You don’t need a gym membership or expensive equipment to get started. Give a boost to your everyday activities and you’ll feel much healthier. Anything that you do during the day can be an opportunity to strengthen your mind and body. Set a simple goal of more physical activity will help you to feel more accomplished and boost your confidence. These are both really beneficial at kicking anxiety to the curb, since most anxiety is rooted in inner conflict.

Walking Outside

A walk outside is one of the best things you can do for your physical and mental health. It helps promotes more neural activity in the brain. It is believed that blue skies help to relax the brain. The fresh air that the brain receives from outside promotes circulation, which can increase your cognitive abilities.

If you’re just starting out, put on a pair of sneakers and just go for a walk. Walking is a simple workout that’s accessible to most people. It’s low impact and you don’t need a lot of fancy equipment or special training to do it. Just get out there and do it. Start out with a simple stroll around the block after dinner. It can be as easy or as challenging as you want it to be. After a few weeks you’ll be up to longer walks, picking up the pace, or even tackling a small hill.

Health Benefits of Hiking

We could all stand to get outside more. Hiking is a fantastic cardio workout that can be adapted to any fitness level. It lowers your risk of heart disease, and can help to improve your blood sugar and blood pressure levels. Not only that, but as a weight bearing exercise it will boost bone density and increase strength in your core, glutes, quads, hamstrings and hips which are essential to optimum mobility as we age.

Yoga for Stress Relief

Yoga and meditation are enormously popular and with good reason. They help to heal and relax mind, body and spirit. A regular yoga practice will also help you to incorporate breathing exercises (pranayama) that you can use any time of the day. Breathing exercises are a fantastic way to reduce stress and anxiety and you can use them no matter where you are! When the body releases stress hormones, the parasympathetic nervous systems activatesm which results in rapid breathing. When you get your breathing under control, it will go a long way to alleviating stress and anxiety.

Yoga will also help you to feel more grounded and confident, which you can then take with you into every area of your life. Any yoga practice will help you to develop those important core muscles. Improving the core muscles will naturally give you better posture, which will help you to project confidence.

There’s lots of great free yoga on YouTube. These are a few of my favorites:

Sleepy Santosha (for chronic illness)

Caroline Williams (worried about Christian yoga? Read why I practice without guilt!)

Yoga With Adriene (fun!)

Yin Yoga with Kassandra (yin is one of the most relaxing forms of yoga you can do…check it out!)

Weight lifting

Weight lifting can increase the production of testosterone. This hormone is known to inhibit the production of cortisol and regulate hormonal levels. The body also releases a surge of endorphins during a vigorous exercise. Weight lifting tones and improves physique. This can also help to improve self confidence for many women. It’s particularly important for women as we age to keep our bones and connective tissue strong, so that we can continue with daily tasks of living.

You don’t have to go to the gym to incorporate weights into your life. I like to use light weights during walk aerobics and a resistance band. That helps me to stay relatively toned. Do I look like a CrossFitter? No…but that’s okay!

How to Stay Motivated to Exercise

As I mentioned earlier, the most important thing is to find something that you love and that is realistic to your lifestyle. Then, start to visualize the results that you want, like improved overall physical and mental health. Doing this will help to carry you through on the days that you struggle with the idea of getting yourself moving.

If you’re having a rough or busy day, remember that a little bit of movement is better than none. A simple stretches, a walk around the yard with your dogs or even parking a little further away from the store still count as healthy movement.

5 Easy Breathing Techniques to Reduce Anxiety

In the Nasty Health Dangers of Chronic Stress I talked about the effects of stress and knowing the warning signs that you’re on stress overload. As you learn to recognize the signs that you’re feeling stressed out, one great tool to have in your arsenal are easy breathing techniques to reduce anxiety.

This doesn’t have to be complicated, and it can be as simple as taking a deep breath.

Hold on to this thought…the simple act of taking a few deliberate and slow breaths can help to reduce your stress levels dramatically. Easy breathing techniques are relaxing, supply the body with plenty of fresh oxygen, and relieve any tension you may have built up.

There’s lots of different ways to practice easy breathing techniques to reduce anxiety, relax and release that awful feeling of stress.

One of my favorite things to do when I’m feeling stressed out and life feels like it’s just too much is to go outside for a quick walk. For me, this usually looks like walking around my big yard with my dogs a few times. It doesn’t even have to be long, 10 minutes at a time a few times a day is so beneficial. It releases tension, and is relaxation and rejuvenating.

You might think if it’s dragging you away from your desk that it’s a waste of time, but give it a try. Being inside or sitting at a computer for hours is incredibly draining. You’ll come back inside with more energy and a much clearer mind. You’ll get that time back and then some!

4-7-8 Breathing Technique

One of the many problems with stress is that it gives us a really short fuse. And that makes it harder to be kind and patient with those closes to us! Letting that anger out is rarely helpful. Instead, walk away and practice the 4-7-8 breathing technique. It’s really pretty simple!

Breathe in for 4 seconds.
Hold your breathe for 7 seconds.
Exhale for 8 seconds.
Repeat once or twice.

It may not seem like much, but you’ll be amazed at how much better you feel! While it may not do much to treat chronic stress in the long run, it is a quick distraction for your mind and an effective strategy to calm down quickly.

Try a Breathing Meditation

Breathing meditation techniques are very beneficial to know. They’re a very effective treatment to reduce anxiety and stress. Not only that, but they’re easy to do and you can do them anywhere…while waiting in your car, at the office, or standing in line anywhere. The basic idea is to take a few minutes to sit (or stand) quietly, with your eyes closed (if practical) focusing your mind only on your breath. Feel the air flowing in and out of your nose and try not to think of about anything else.

It’s very effective breathing technique once you get the hang of it. It does take practice, but do give it a try.

Deep Abdominal Breathing

Get in a quiet place, place your hands on your abdomen. Inhale through your nose and exhale through your mouth. Try to completely expel the air.

Alternate nostril breathing

While sitting on the floor is optimal, you can also do this in the car.

Place the thumb of your right hand on your right nostril and press firmly. Take in a breathe through your left nostril.
Place the ring finger of your right hand on your left nostril and press firmly. Remove your right thumb from your right nostril and slowly breathe out.

Equal breathing

Sit in a comfortable position, either at your desk or on the floor with your spine straight. Breathe in and out for equal counts, ranging from 1-4. Once you’re comfortable, you might try it for a bit longer.

Daily Breath Awareness

Schedule a 5 minute breath awareness during a quiet time of the day. Turn everything off, tune out and just focus on your natural breathing pattern. You can even do this in 1 minute breaks if that’s all you’ve got. Being conscious of your breathing will reduce anxiety, soothe emotions and even boost your energy.

Breathing exercises of any time will help to sooth frazzled nervous symptoms. I hope you’ll give these techniques a try!

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How to Reduce Sugar Cravings In Just a Week

Reduce sugar cravings in a week? Seriously? Sugar addiction is a real struggle for many of us. It tastes great, causes a temporary high and helps to numb emotional pain. It’s been said that sugar cravings are actually a form of chemical dependency. For me, it’s been an ongoing problem since childhood.

The initial phase of my health journey was through the Trim Healthy Mama program which I began in late 2016. I lost about 40 lbs but then developed ulcerative colitis in 2018 and had to switch gears with the Specific Carbohydrate diet, a very strict protocol for people with serious digestive health issues. I’ve often wondered if years of disordered eating habits and stress got me to that point, but I’ll never know for sure.

Why You’ve Got to Ditch the Sugar Habit

We’re all familiar with the evils of sugar consumption. Sugar is hidden in all sorts of foods including bread and salad dressing. Add to that our love for treats like cookies and ice cream and it’s no wonder national sugar consumption is skyrocketing. Unfortunately, all this added sugar is doing a lot of damage to our health and it’s making us gain weight in record numbers despite the increased focus on health and fitness

It’s time get serious about getting rid of added sugar from your diet. Here’s are five reasons why you should do a sugar detox and do what you can to avoid consuming sugar as much as possible.

Consuming Sugar Causes Insulin Resistance

As soon as your body starts to digest sugar, your insulin spikes. Insulin is the hormone that is in charge of keeping blood sugar levels from rising too high and converting extra sugar into fat for storage.

It’s a delicate process and consuming sugar in large quantities will cause your insulin to spike and deal with more than it is designed to handle. Over time it becomes less and less effective this is when things start to negatively affect your health.

Sugar Makes You Fat

Sugar is a carbohydrate which turns into fat in your body. We all know that too many carbs cause unhealthy weight gain, especially unhealthy belly fat. Since the late seventies, when health authorities advised consumers to watch and lower their fat intake, the food industry has provided us with loads of low fat and fat free food options. But to make these low fat foods taste ok, they had to add a lot of sugar. (That’s why it’s essential to read labels!)

Too Much Sugar Increases Your Risk for Diabetes and Metabolic Syndrome

When you consume too much sugar and the weight gain that goes along with it, you’re at a higher risk for diabetes and a condition called metabolic syndrome. Metabolic Syndrome is a group of symptoms and behaviors that put you at a much higher risk of developing heart disease and Type II diabetes.

Both conditions can be managed successfully with a healthier lifestyle.

Sugar Makes You Hungrier!

Sure, sugar gives you a nice shot of energy but it’s only temporary. If you have a sweet tooth, you’re much better off grabbing a piece of fruit than a cookie. At least with a piece of fruit you’re getting some vitamins and fiber with your sugar fix.

What Do Sugar and Cocaine Have in Common?

Something to think about…a recent study indicated that sugar lights up the same pleasure centers of the brain as cocaine. While I’m not a scientist, my own experience has shown me that sugar is a trigger food for food binges, and once I’ve activated the craving cycle it can takes weeks of abstinence to get rid of it.

I’ve come to believe that sugar is a form of chemical dependency. Sugar can alter your brain chemistry and as I just mentioned, causes you to crave even more sugar. The urges for your next fix start to come faster and faster, and you may find yourself consuming more than you intended, possibly resulting in a binge that you’ll regret afterwards.

Not only does sugar cause unwanted weight gain, but you’ll also increase your risk for conditions such as Type II Diabetes, heart disease, high blood pressure and with it, an increased risk of stroke. Also consider the stress the added weight gain puts on your joints and tendons and increasing inflammation throughout your body…no wonder gaining weight is so miserable!

Sugar Withdrawal

If you’ve developed a bad sugar habit, you can definitely overcome it. It’s going to take time, persistance and some biting the bullet. And like any other addictive drug, there’s going to be yucky withdrawal symptoms as you begin the process.

That sounds a lot like the withdrawal symptoms of a more “serious” drug addiction doesn’t it? That’s because sugar addiction is just that…a serious addiction.

How Long Does It Take to Stop Craving Sugar?

I don’t have a pretty answer for this. For me, I had to go cold turkey, ride it out and within a couple of weeks I was feeling better.

Whether you go cold turkey or do it gradually, believe that you can do this. You are going to feel so much better when you’ve gotten the sugar out of your system and are eating clean, whole foods. You’ll lose weight and your skin will look amazing.

A Simple 7 Day Plan to Reduce Sugar Cravings

Begin by cutting out added sugar from your diet. That means no more sugar in your coffee creamer, candy, donuts, cookies, and all the rest. And you’re just getting started! Start reading labels on EVERYTHING. Sugar is in everything – ketchup, salad dressings, bread..packaged food is riddled with it.

If you’re going to experience sugar withdrawal, it will start with a little headache and then possibly get worse. Then the serious sweet cravings will start. Next, that little headache will blossom into a full blown pounding head along with joint aches. You might start feeling nauseous and having mood swings. Some people also report having flu like symptoms and can even start to shake a day into their sugar detox process!.

Day One: Create a Plan

You’ll probably want to spent a few ~~days~~ weeks beforehand researching food plans. I loved Trim Healthy Mama when I was able to do it. I got to enjoy enjoy foods like oatmeal, lentils, low carb wraps and desserts that kept me from craving the sugar. Though honestly, I did become a little too dependent on sugar alcohols.

There’s lots of different plans out there and you’ll have to determine what works best for you. You might want to take a look at Whole 30, Paleo, Keto and Mediterranean diet plans. (I personally follow the Specific Carbohydrate Diet to manage my IBD diagnosis.) Vegan is becoming very popular as well though for me, I still need animal protein sources to keep my blood sugar stable.

Day Two: Get All the Junk Food Out of the House

Remove all forms of sugar and processed foods from the house. Added sugars are lurking in many prepared food products. Start getting into the habit of reading labels and avoiding things like low fat salad dressing and ketchup because those things have a loads sugar. Words like glucose, fructose, and high fructose corn syrup – pretty much anything ending in -ose will alert you to added sugar sources. Cook what you can from scratch to have control over what goes into your food. Follow this advice and you’ll be free of that sugar habit in less than a week.

(Note..if you have uncooperative family members, try moving the treats to an out of the way spot or ask your spouse to hide them. Ask me how I know!)

Day Three: Begin to Increase Protein at Every Meal

Instead of grabbing a bowl of sugary cereal, breakfast bars or donuts, choose a high protein option. My go to these days is 3-4 oz of protein, a fermented veggie or small salad and a cup of bone broth.

Day Four: Eat Every Three Hours

Plunging blood sugar can easily lead to a cheat or even an all out food binge that you’ll feel awful about afterwards. If you’re out and about, this will take some planning. Carry snacks like fruit, jerky, almonds or approved yogurt with you.

Get to know a few local places where you can get a low carb meal option. Bunless burgers have become more available at places like Hardees and Red Robin, and you can get grilled chicken tenders or chicken salad at Chick-Fil-A. You can also find low carb friendly offerings at Chipotle.

Day Five: Watch for Emotional Triggers

Learn to expect the unexpected and roll with them as they come. When you get upset about something, redirect to another activity instead of binging. Focus on not taking the first compulsive bite which leads to a food binge. Practice mindful living and you’ll be better prepared to handle life’s stresses in a positive way instead of stuffing your aggravation.

Day Six: Find Healthy Replacements For Your Favorite Treats

There are a lot of great keto dessert options these days. If you’re craving chocolate, grab a bar of 85% dark chocolate or a Lily’s stevia sweetened chocolate bar and allow yourself one or two squares a day. Remember, moderation is key with these healthy sweet treats. If you’re still struggling with sweet cravings, you may have to eliminate them completely for a season.

Day 7: Treat Yourself and Keep on Trucking!

You’ve made it this far and the worst of the cravings have probably subsided. Keep putting one foot in front of the other. Always have a plan for your day. Stay with it and take it one day at a time and you’ll continue to feel better as well as watching the pounds and inches drop off.

And if you goof up? Kick the dirt off your shoes and keep walking. The folks at Trim Healthy Mama encourage us that our next healthy meal is only three hours away!

It’s a long journey, but so worth it.

My Own Journey Back From Sugar Addiction

Since I started the journey 3 years ago, I’ve lost a lot of weight and look younger than I did when I started. I’ve been grain free for a year now. The only sweetener I use is honey. It’s been a dramatic lifestyle change for me but has reaped big results. I no longer crave potato chips and junk food. My skin is clear and pain levels are reduced. IBD is stable…I can’t say I’m in remission but I’m not getting worse. My weight has stayed about the same – which is discouraging because I’d still like to lose 20 lbs but I am in menopause so it’s slow going.

Do I get tempted? Sure I do. It’s hard being the only one at the party who can never eat anything. I’ve learned to keep honey sweetened treats in the freezer to bring along when I need something. Sometimes I can still overdo it, but it’s in no way as bad as it was when I was eating sugar, flour and processed foods to excess.

Resources to Ditch the Sugar and Conquer Emotional Eating

Why I’m (Finally!) Embracing Body Positivity

If you spend any time on Instagram, it’s hard not to notice that body positivity is a thing.

#EffYourBeautyStandards
#HonorMyCurves
#CelebrateMySize
#AlternativeCurves
#DareToWear
#I’mNoModelEither

I took notice of it but never really thought about it being “for me.” After all, I’ve lost most of the extra weight. I’m past it. But am I?

I’ve never had a healthy relationship with food or my body. My earliest memories are of using food to numb myself from toxic family situations. When I became a teen I thought that sticking my fingers down my throat to lose the contents of my latest binge was a novel idea. The first time I ever took an amphetamine I thought that this was the magical answer to all of my weight and introvert problems. I never became a full blown bulimic, it was eclipsed by drinking but the fact that I even thought to do it in the first place was a little problematic.

Over the past decade my life has taken a few plot twists. When dystonia first appeared in 2010, my neck took a hard twist to the right and stayed there. Not only that, but I was shaking. I took a look at myself (now having to navigate Walmart in a wheelchair) and it was devastating. I didn’t want to be photographed or even look at myself in the mirror.

When the ulcerative colitis diagnosis came last year, naturally I took to social media to find others who were living with it. There was no way of escaping the colostomy bags that were outward signs of the big IBD surgeries. I stopped looking. I couldn’t let my mind go there.

But like I did with the dystonia, I was determined to make lemonade out of the lemons. I dug my heels in and resolved to fight this thing. So far I’m stable even with the severe pancolitis version that I have (it affects my entire colon) but who knows if that will always be the case?

I know that sooner or later a diagnosis will come that I can’t fight my way out of. I have to learn to begin to accept myself the way I look at this stage in my life and what I’m capable of on any given day. It’s a big struggle for me. I still want to be supermom. I love to do those endorphin pumping workouts for an hour that give me that amped feeling, but every time I do them I wind up sick within a day. So I have to force myself to stay within my limitations which right now is about 30 minutes of yoga and 15 minutes of cardio walking.

Will I look like a Crossfitter? No, but I can say I’m doing reasonably well for a woman who’s turning 57 this year. Then a few months ago I decided to embrace my natural curls (which are very spiraly in the Florida humidity) and as of two weeks ago, decided to start growing out my gray hair, even if I do wind up looking like Lily Munster with a big grey streak.

I’m finally at a point in my life where I’m learning to accept..and even embrace..the real me. My son who has Down Syndrome has been my teacher. I’m sure he doesn’t care about his physical differences (though he does care about what he wears!) and doesn’t notice them in anyone else. Ask anyone about my son and they’ll tell you about how he makes them smile. This is a lesson all of us can learn!

Body Positivity Isn’t About Your Weight

Like me, some people see all the Instagram pix about body positivity and they immediately think that’s it’s only about how much or little someone weighs. But it’s more than that. Body positivity is about celebrating your unique self.

The very thing that you dislike about yourself may be what makes you stand out from the crowd. For me, it’s my slightly off posture. For you, it might be the stretch marks you bear as a proud badge of bringing little lives into the world. Maybe your face tells the story of the addiction or chronic illness and pain you’ve lived with for years. Maybe you have scars from past surgeries or accidents. Maybe you live with PCOS. Or maybe you’re living with an eating disorder.

In a world that focuses on Instagram (and often Photoshopped or filtered) perfection, these “flaws” can often leave you feeling “less than”, insecure, and cause you to doubt yourself. However, you are no less worthy than anyone else just because you look or feel different.

Learning to Own Who You Are

In the recent movie, The Greatest Showman, one of the characters is Lettie Lutz, played by Keala Settle. Lettie is an overweight woman with a beard who’s been convinced she must hide herself away and that nobody would love her just as she was.

When she gets past her weight and lets her gift flow, she belts out This is Me about owning who she is. This song is what embracing body positivity is really about—coming out of your hiding place to proclaim who you really are.

Why Body Positivity Is Empowering

Body positivity isn’t just for a certain kind of body. And it’s not about being a particular age or ethnicity. It’s about embracing every aspect of who you are and not allowing the people or the world around you to make you feel like you’re not good enough.

Body positivity is simply about being proud of who YOU are and simply owning it. It’s about realizing we all have imperfections and flaws. Some of them may be visually obvious; and some are not. Stop hiding (speaking to myself here!) Own who you are and let those who are uncomfortable with the real you deal with their emotions.

Remember it isn’t your job to enlighten them! It’s essential because we all have many more things to accomplish in this one life we’ve been given that are more important than obsessing over how we look.

One of the best ways to learn to love your body is to find body positive role models. If you don’t have any in real life, start following body positive bloggers on social media. Follow my friend Tish at Shining Self as she navigates her journey of self awareness and acceptance. She’s a rock star!

A few more women you may want to follow include: Ragini Nag Rao (@kittehinfurs), Megan Jayne Crabbe (@bodyposipanda), Isha Reid (@pic_pixie), Jessamyn Stanley (@mynameisjessamyn), Kirsten Womack (@kirstenwomack), Clarence Womack (@movewithmack), Marie Denee (@mariedenee), and Kobi Jae (@kobi_jae).

Christians and Yoga (Why I Practice Without Guilt!)

Every so often the same old arguments about yoga and Christians resurface. I had resolved to keep my thoughts to myself about the matter, but as I was reading (though not responding) to a recent online kerfluffle there were a number of comments from people like me, who had successfully used yoga to help manage their chronic illness issues and didn’t understand why there had to be such a fuss. Even worse, they were wondering if they should discontinue the very practice that had helped them to heal!

My Story of Chronic Illness and Yoga

In 2010 I got diagnosed with cervical dystonia, a crippling neurological movement disorder that affected my neck and shoulders. I quickly became so incapacitated I lost my ability to drive and could barely stand up to cook a quick meal. I shook so hard I looked like I had Parkinson’s. I was a homeschooling mom and I couldn’t get off the couch. I was devastated.

The only “help” I got from mainstream doctors was Botox shots and dangerous pharmaceuticals that I didn’t want to take. I was flattened and desperate to get up.

I came across a book called Yoga for Movement Disorders and I started to use it. I was a Christian and I simply skipped over anything that was mystical in content. I moved on to Gary Kraftsow’s video for neck and shoulders.

As a Christian I know that the Holy Spirit gives us discernment about what to do and not do and will lead us into all truth. I found a Holy Yoga book at the store and got it, but I do better with video so I found a couple of teachers that were secular, but didn’t make me feel uncomfortable.

Over time and with discipline and consistency, I started to get better and got my range of motion back. I’ve been to a lot of secular classes, but I never had any desire to pursue alternative spirituality. I stay grounded in the Word every single day. The only thing I did discover that there is a great big beautiful world of Christian thought outside of rigid fundamentalism and I’ve been learning more about developing a contemplative prayer life and that has brought me a lot of peace.

I still have cervical dystonia and ulcerative colitis. Both have to be managed on a daily basis. Stress reduction is essential. Dr. Farias, who has made great strides in naturally treating dystonia patients, uses restorative yoga as part of his protocol. I hope to be able to see him someday but until then, I’m doing what works for me. I have no guilt. Years of chronic stress dysregulated my nervous system, causing my brain signals to misfire and it’s taken years to slowly bring it back to a parasympathetic state. I’m still not there. Other options like Pilates, T. Tapp and even “Christian stretching” aren’t the right choice for me because I typically practice a lot of Yin, restorative and even bed yoga and I needed the practical guidance in these practices.

Why All the Fuss About Yoga?

from “Is Yoga Safe for Christians?”

The common objection to yoga is that it is rooted in Hinduism. Some say that the poses in yoga were intended as antennas for attracting false gods. Other objections focus on the meditation and chanting that are often used. Meditation is seen as dangerous because it involves emptying one’s mind and focusing on a single word or phrase. And the greeting commonly heard at yoga classes, Namaste, has been criticized because it means, “I bow to the divine in you”; which many view to be pantheism. Among other criticisms, some have warned that yoga practice is a slippery slope into New Age. And more spiritual concerns warn against the kundalini spirit that is focused on in some types of yoga.

With all these objections it would be easy to just run and hide from all things yoga. Christians have long been in the habit of circling the wagons and hiding. But what if, instead of turning tail and running from what is shown to be a very beneficial form of exercise, we took a redemptive posture and sought to find the good in yoga?

Those Pagan Origins…

from BeliefNet.com

Yes, yoga has Eastern origins but roots don’t determine everything. There are a number of holidays and traditions we celebrate including Mardi Gras, Valentine’s Day, Birthdays that have pagan origin, or elements of paganism. Many of these are celebrated by Christian culture and embraced by common culture. How many of us put up Christmas trees to celebrate the birth of Christ? According to Encyclopedia Britannica and other sources, the origins of the Christmas tree are closely tied to pagan winter rites and even tree worship among pre-Christian Europeans. Christians took something that had been used in pagan origin and re-interpreted it, giving it new meaning as a symbol of Christian faith. This is similar to what has been done with yoga – it has been reinterpreted to fit the needs of those who are practicing it. Just as in the case of Christmas trees and many other holidays we love, yoga can be re-interpreted to benefit followers of Christ.

Is Mindfulness Wrong?

from BeliefNet.com

Many Christians who are anti-yoga fail to realize is that mindfulness isn’t necessarily Hindu. Many early Christian spiritual teachers taught their disciples to develop something they called nespis, which means to be wakeful and attentive and to watch what was around them.

I have a very long history of anxiety, depression and racing thoughts. Practicing mindfulness has helped me to slow my thinking down and find more focus as I strive to do one thing at a time. I primarily use the Calm app for this.

Can We All Get Along?

I completely understand why someone coming out of an Eastern/new age background might need an alternative to traditional yoga because it’s a sin to them (Romans 14) and possibly trigger negative spiritual experiences. But why the need to throw a stumbling block in front of those who have found physical and emotional relief through a balanced yoga practice?

We’re so fortunate to live in a day and age when we have a choice! If something isn’t right for you, go ahead and find something else! As I read through the comment thread on the kerfluffle I mentioned above, I wondered why some feel the need to “warn” others about yoga. Can’t we all stay in our own lanes? If you don’t want to do it, then don’t. But if your friend is finding health and vitality through her yoga practice, let her find her path.

Some Christians make a business out of perpetual outrage. Their intentions might be good. They pride themselves on being “bold.” They sell lots of books, get invited to speaking engagements and get a lot traffic to their social media pages and blogs. But the constant sensationalism creates division amongst Christians who should be focused on sharing the message to a hurting world and reaching out to the marginalized.

Many in Christian suburban America don’t see that there’s a lot of hurting people out from very diverse backgrounds who might never enter a church – but they might attend a yoga class. Why not reach out to them where they’re at? They just might find Jesus on the mat!

If you’re a Christian who wants to practice yoga, simply try out some different classes or DVDs. Most local gym classes are exercise focused without an Eastern element. If you’re worried, just ask before you go. If a video doesn’t sit right with you, don’t do it and try another one.

For me, I found three secular yoga teachers that I was comfortable with and I just stick with them. With my physical challenges, I needed experienced teachers who could help me adapt things as I needed to. I also learned to pace myself and to accept that it was okay to have restorative days when I needed them.

I’ve found that the deep breathing and mindfulness that I practice with yoga has helped to calm down my perpetual monkey mind and actually focus on prayer and biblical meditation. Yoga has been instrumental as a recovery modality both in sobriety and in my chronic illness journey.

If you’ve found healing and relief through your yoga practice, don’t let the border bullies guilt you out of your practice. Keep seeking God, move forward on your healing journey and find what works for you.

From Shelemah.com

Mark 7:15 “It’s not what goes into your body that defiles you; you are defiled by what comes from your heart.” You are not going to have an issue with yoga tempting you to Hinduism or New Age if you are already filled with the Holy Spirit and pursuing relationship with Him. The stories of people led into New Age by yoga or getting freedom from repenting of yoga are certainly valid experiences, but those stories are almost always about people who had New Age, demonic, or occultic experiences before becoming Christians. Yoga might be a correlated experience, however, correlation does not equal causation. 1 John 4:4 tells us that, “He who is in us is greater than he who is in the world.” So we are in the power position here. We do not need to be weak and afraid.

More Christian Yoga Resources

Caroline Williams Yoga (I just discovered her while researching this…she’s awesome & has videos up on YouTube!)

The Christian Yoga Myth

Christians Practicing Yoga

Yoga, Meditation and My Christian Faith

A Beginner’s Guide to Making Infused Water

Do you get bored trying to get in your 64 ounces of water in every day? Liven things up by using infused water! Infused water is created by adding various fruits, vegetables, and herbs to your water, and then letting these ingredients flavor the water.

Not only do infused waters provide a variety of wonderful flavor options to your water, you’ll also gain the nutritional benefits from the product and herbs. It’s pretty easy to make infused water, but you should keep a few things in mind before you make your first batch of infused water.

What Type of Water Should You Use?

When making infused water, it’s best to use filtered water. Filtered water is cleaner and will help to boost the overall quality and flavor of your infused water. If you don’t have access to enough water to fill your water pitcher, go ahead and use tap when necessary but if possible, try to get filtered water when you can.

When choosing your water, you should only use room temperature or cold water. Avoid warm or hot water, since it can cause the produce to deteriorate quickly, which reduces the nutritional benefit of your infused water

Choose Organic Produce Whenever Possible

Use organic fruits and vegetables as much as possible. They’re becoming easier to find in the product section of your supermarket, but see if your community has a farmer’s market or produce cooperative in order to source local ingredients. Locally grown produce is best for optimal nutrition and will provide a better flavor for infused water. If you’re unable to source organics, don’t sweat it and use what’s available to you.

How to Prep Produce for Infused Water

After you select the ingredients you want to use for your infused water, you will then need to prep them before putting them into the water pitcher. You should always carefully rinse the fruits and vegetables to make sure no chemicals are left on them. Even if you bought them organic or prewashed, it’s still a good idea to rinse them and make sure they are clean. If you are using herbs, you want to crush them with a muddler, since this will help to release the oils. The exception to this practice is when the herb is leafy, such as with mint or basil.

Most fruits and vegetables need to be cut at least into chunks before being put in the pitcher so that they can release their flavors. Hard fruits and vegetables like cucumber and apples need to be cut into thin slices because they can take longer to release flavor to the water. Berries and citrus fruit are softer, so just cutting them in half or quarters should be fine.

When making infused water, you will add the produce and herbs first, then add your room temperature or cold water on top. You then want to let the water infuse so that you can get the best flavor and nutrients from the fruits and vegetables being used. If you are leaving it out on the counter, this usually takes about 2-4 hours. Otherwise, wait 4-6 hours if keeping it in the refrigerator for the infusing process. If you leave it overnight, the flavors will really intensify.

What to Make Your Infused Water In

By this point, you are ready to start putting your infused water together. Before you add in the water, make sure you have the right container. While you can technically use anything, a glass pitcher is usually recommended. However, regardless of which way you go, make sure it is BPA-free and food-safe. Many plastic pitchers are not ideal and won’t keep the water fresh, but in the end it is really up to you.

How Soon Should the Water Be Consumed?

The ideal time to drink infused water is within 24-48 hours after the infusing process is complete. It’s usually best to drink it the same day, and finish it up within a couple of days. Waiting 3 days is okay, but don’t leave it for longer than that. Don’t leave the fruits and vegetables in the pitcher, though. They should be removed after the infusing process and only the water should remain in the pitcher for this long. Citrus fruits remain freshest the longest.

Keep in mind that if you drink the infused water the same day, you can usually refill it 2-3 times with the produce in the pitcher or cup and still get good flavor from it.

I like to use citrus essential oils to flavor my water but this is a controversial subject. Read this article to learn more about consuming essential oils safely.

5 Simple Fruit Infused Water Recipes

Apple Cinnamon

This simple apple cinnamon infused water recipe is easy to make, only uses a couple ingredients, and is perfect for the fall and winter season. You can also mix it up by using some other seasonings with the same apples for a seasonal infused water. This recipe is great with a whole pitcher of infused water, or you can use a mason jar.

Ingredients:

* Red apples
* Cinnamon sticks

Directions:

1. Core and slice the apples thinly.
2. Place the apple slices and cinnamon stick in pitcher.
3. Add cold water.
4. Place in refrigerator for up to 24 hours.

Cranberry Orange

There are few things better than the combination between cranberry and orange. Both fo these fruits are in season during the fall, and cranberry is often enjoyed during the holidays. This is a fruity and refreshing infused water to enjoy early in the morning or with your meals.

Ingredients:

* Cranberries
* Oranges
* Herbs (optional)

Directions:

1. Slice your cranberries in half to help release the juice.
2. Slice oranges thinly.
3. Add the cranberries and orange slices to a pitcher or infusing bottle.
4. Add in some herbs of your choice; mint and basil work well.

Fall Fruits

This is an infused water recipe with a lot of room for customizing. The basis of the recipe uses fruits that are in-season during the fall. This recipe is going to list a lot of fruits, but go ahead and use any of the ones listed that you want in this water.

Ingredients:

* Pears
* Apples
* Cranberries
* Tangerines
* Oranges
* Limes

Directions:

1. Cut fruit into small slices.
2. Add the fruit to the pitcher.
3. Fill pitcher with cold water.
4. Add any herbs you like to increase flavor.
5. Place in the refrigerator for up to 48 hours.

Green Apple and Herbs

This is an excellent way to create your own fall fruit-infused water without worrying too much about what goes in it. You want to start with some juicy, tarty green apples since they are in-season, then add herbs or berries of your choosing. Rosemary is listed, but you can add mint, basil, or cilantro if you prefer.

Ingredients:

* Green apples
* Berries (recommended: strawberries, cranberries, raspberries)
* Herbs (recommended: rosemary, basil, mint)

Directions:

1. Slice the apple thinly and add to the pitcher.
2. Add your chosen berries and herbs.
3. Fill the pitcher or cup with cold, distilled water.
4. Store for 24-48 hours.

Lime Pomegranate

Pomegranates are in season during the fall and winter season .These are brightly-colored fruits that offer a unique flavor and a lot of sweetness to your water. Combine it with lime for a delicious and refreshing water.

Ingredients:

* Pomegranate seeds
* Limes

Directions:

1. Scoop pomegranate seeds from your pomegranate fruit.
2. Muddle the seeds, add to the pitcher or cup.
3. Place slices of lime on top of the seeds.
4. Fill with cold, distilled water and handful of ice cubes.

Use your creativity and see what you come up with! Do you have any favorite infused water recipes?