Last night we went out on the lake in our canoe. We have a square-back canoe, with an electric motor, so minimal work is required. One ‘finger’ of the lake is five minutes from our cabin, and we have plenty of no-wake zone (areas where boats are not allowed to go fast enough to produce a wake, or turbulence, behind them). We like to pack a picnic dinner and go out in the evening. It is cooler, and also most of the boaters have already left the lake by then, so it is quieter. I sat in the canoe, watching the trees go by, waving to the occasional boat we passed, at times hanging my feet over the side of the canoe to trail my feet in the water. It (the water) was warmer than usual at this time of year, and very pleasant.
This lake has lush trees and vegetation surrounding it, and we always see various critters. On the way out, we saw a flock of Canada Geese, some in the water, some on a little beach area, eating their vegetables. There were several goslings that were almost grown. On the way back, we saw some Blue Heron, in their noble stance along the lake edge. One flew across the lake so low it looked like its wings would dip into the water with each flap. There were also abundant splashes of fish jumping for insects for dinner. We usually see deer drinking at the lake in the evening, but we didn’t see any last night.
Water is relaxing in so many forms. Our ride last night was one example. We have a run-off creek on our property. I love to sit on the bridge, listen to the gurgling, and watch the water flow under me. The term ‘babbling brook’ brings up images of romance, childhood, or slower times of eras gone by. Waterfalls, despite their power, are relaxing to watch and listen to. Throughout the ages, people have built fountains to bring this experience into our environments, whether large ones in our town square, or small ones in our homes. Sound machines, designed to drown out bothersome noises and provide calming ones usually have ‘babbling brook’ and ‘waterfall’ as choices of sounds to listen to.
What is something people crave after a long, hard day? A soak in a hot bathtub, or a hot tub, a hot shower, or just a foot soak. How about a bubble bath, with scented candles and quiet music? (Champagne and a companion are optional.) Swimming and water exercise are excellent forms of exercise, and among the safest and easiest for people with painful bodies. I wrote a previous post on the Arthritis Foundation Water Aquatics program.
Watching fish is another way water provides relaxation. Koi ponds and water gardens are very popular these days. If you don’t have these available, or it is too much work, how about an aquarium? They can be large, elaborate, and a lot of work if you have fish that require specific temperatures and environments, or less elaborate, with more hardy fish, that are less work to maintain. Either way, there is something about watching fish swim back and forth, back and forth that is very relaxing. The bright colors of the fish and the gentle movement of the water plants add to the experience.
I have talked about mindfulness several times here. How about sitting in front of an aquarium, or by a brook, and watching it mindfully? Carefully observe what you see, hear, etc., without judgment. Let your mind flow into observation mode, and let your body relax. Leave it behind for awhile. If you want, try imagining you are one of the fish. What would that be like? Try to get all your senses involved. Look at it from a fish’s perspective. The water might be too cold for us, and we would drown being under water so long, but from a fish’s perspective, these things are normal, natural, and not a problem. (That is the whole ‘judgment’ thing that we humans are so prone to do). This has me intrigued. Next time I get a chance, I am going to try this.
PAGES
BUTTERFLY BANNER
Papercut and colored pencil art by Sheryl Aronson X 5
Sunday, June 27, 2010
Thursday, June 24, 2010
Mindfulness for Pain Relief
We usually spend our energy trying to get rid of our pain (wishful thinking), decrease our pain, or diverting our attention to try to ignore it for awhile. What if instead, we focussed on it deliberately? Mindfulness is a form of meditation where you focus on what is going on in such a way that you don't make any judgments or take any actions. You are just aware.
Shinzen Young wrote a very thorough article about using mindfulness for pain entitled Break Through Pain Practical Steps for Transforming Physical Pain Into Spiritual Growth. In it, he talks about the difference between pain and suffering. Suffering equals pain times how much we resist it. Think about it. When you have pain all the time (or frequently), there are times it really bothers you and times it doesn't bother you so much, and it isn't strictly based on the level of the pain. If you are ignoring the pain or just letting it be, you aren't suffering, but if you fret about it and let it get to you, you are suffering.
The method he describes for mindfulness pain relief is this: get in a comfortable position where you can relax. Pick an area of pain to focus on. Explore te pain- What kind of pain is it- burning, prickling, stabbing, etc. What shape is it, is it flat or 3 dimensional, are the borders sharp or diffuse, is it isolated or does it spread to other areas of your body? Are there areas that hurt more or less? Now focus on the pain as if it were an animal. Does it move? Shift in intensity? Does the center shift? With each movement you sense, relax into it. Eventually the pain will reveal ts wave nature, when it does, 'surf the waves!' Don't think about the pain as a sensation, but as an entity. Don't make judgments about it, just let it be.
This mindfullness technique takes time to learn. If initially your mind wanders or you start to make judgments abou the pain, notice it, accept that you are doing it, but don't berate yourself. Just go back to observing. Some people may have an increase in pain initially when focussing in on it. This should subside. As you get better at this, your reationship with pain may change. It will no longer be an enemy to fight against. As you accept the pain and resist it less, your suffering lessens.
Vidyamala did a review of a 2 CD set “Mindfulness for Pain Relief: Guided Practices for Reclaiming Your Body and Your Life,”
by Jon Kabat-Zinn. The first CD contains short lectures on various aspects of applying mindfulness to chronic pain of any sort. The author refers to some of the research he and others have done in the area of pain and mindfulness. His distinction between pain and suffering is very clear: "Pain is the sensations of discomfort that may be unavoidable; suffering is the ways we react to pain that just makes it worse." The second CD is guided practice of mindfulness with instruction.
This CD set sounds like it would be very helpful to have if you are thinking of trying this mindfulness technique. Mindfulness is used for many other things besides pain relief. It can be done anytime, anywhere. The key is to be 'fully present' with whatever you are doing. Focus on your observations, try not to judge. Whatever is going on 'just is'. Don't think about anything else. It takes practice, don't berate yourself for a wandering mind. That is normal. If you mind does wander, or you find yourself making judgments, just acknowledge your thoughts and dismiss them, and go back to focussing on the 'now'.
Shinzen Young wrote a very thorough article about using mindfulness for pain entitled Break Through Pain Practical Steps for Transforming Physical Pain Into Spiritual Growth. In it, he talks about the difference between pain and suffering. Suffering equals pain times how much we resist it. Think about it. When you have pain all the time (or frequently), there are times it really bothers you and times it doesn't bother you so much, and it isn't strictly based on the level of the pain. If you are ignoring the pain or just letting it be, you aren't suffering, but if you fret about it and let it get to you, you are suffering.
The method he describes for mindfulness pain relief is this: get in a comfortable position where you can relax. Pick an area of pain to focus on. Explore te pain- What kind of pain is it- burning, prickling, stabbing, etc. What shape is it, is it flat or 3 dimensional, are the borders sharp or diffuse, is it isolated or does it spread to other areas of your body? Are there areas that hurt more or less? Now focus on the pain as if it were an animal. Does it move? Shift in intensity? Does the center shift? With each movement you sense, relax into it. Eventually the pain will reveal ts wave nature, when it does, 'surf the waves!' Don't think about the pain as a sensation, but as an entity. Don't make judgments about it, just let it be.
This mindfullness technique takes time to learn. If initially your mind wanders or you start to make judgments abou the pain, notice it, accept that you are doing it, but don't berate yourself. Just go back to observing. Some people may have an increase in pain initially when focussing in on it. This should subside. As you get better at this, your reationship with pain may change. It will no longer be an enemy to fight against. As you accept the pain and resist it less, your suffering lessens.
Vidyamala did a review of a 2 CD set “Mindfulness for Pain Relief: Guided Practices for Reclaiming Your Body and Your Life,”
by Jon Kabat-Zinn. The first CD contains short lectures on various aspects of applying mindfulness to chronic pain of any sort. The author refers to some of the research he and others have done in the area of pain and mindfulness. His distinction between pain and suffering is very clear: "Pain is the sensations of discomfort that may be unavoidable; suffering is the ways we react to pain that just makes it worse." The second CD is guided practice of mindfulness with instruction. This CD set sounds like it would be very helpful to have if you are thinking of trying this mindfulness technique. Mindfulness is used for many other things besides pain relief. It can be done anytime, anywhere. The key is to be 'fully present' with whatever you are doing. Focus on your observations, try not to judge. Whatever is going on 'just is'. Don't think about anything else. It takes practice, don't berate yourself for a wandering mind. That is normal. If you mind does wander, or you find yourself making judgments, just acknowledge your thoughts and dismiss them, and go back to focussing on the 'now'.
Monday, June 21, 2010
Conserve Energy: Act Like a Rain Barrel
I've been singing an old children's rhyme lately. I looked online, and found many different versions. This one is close to what I remember:
"Playmate come out and play with me
And bring your dollies three,
Climb up my apple tree,
Shout down my rain barrel,
Slide down my cellar door,
and we'll be jolly friends forever more"
We went to a workshop last weekend to learn how to set up a rain barrel. The basic idea is to collect rainwater that falls onto your roof, then use it for watering plants, washing your car, etc. My husband is outside right now, rerouting our downspout into a barrel instead of into the sewer. We got two 55 gallon drums, which we will connect together with a hose, so when the first is full, the extra water will go into the second one. We expect to collect enough water in the barrels to keep my new gardens happy.
Next time it rains, look outside at all the water running down your driveway. Think about how much is landing on your roof, and being routed into the sewer. Now think about three days later, your plants are looking dry, and you go outside to water them. Wouldn't it be nice to use some of that excess rain that fell? According to the literature they gave us at the workshop, benefits of using a rain barrel to collect rainwater include: conserving water, preventing erosion and flooding, improving storm water and ground quality, and saving money on water bills. The Rain Barrel Guide has lots of info about setting up and using a rain barrel.
The philosophy behind using rain barrels relates well to coping. Many of us live with fatigue, which limits how much we can do in a day/week/etc. We can't just hop in the car and go, go, go. Like a rain barrel, conserve your resources (eg- energy), plan ahead and reroute energy to where/when it is most needed. When you have extra energy, don't erode yourself by trying to do too much. When I need to water my plants, I can use the water in the rain barrels, or if they are empty, I can use the water the city supplies us. With energy, we don't have that option. Once our energy barrel is empty, it is empty until it 'rains' again. (Like our energy, that can be unpredictable.) Don't waste what it you have. Save it for a sunny day. Get plenty of rest and do what you need to do to maximize your energy. If you have something you want to do in the evening, plan your day with enough down time that there will be energy left in your barrel.
I like this 'rainbarrel theory of energy conservation'. Over the next few weeks, I am going to try to develop it further. I am open to any and all input. Send me your ideas.
"Playmate come out and play with me
And bring your dollies three,
Climb up my apple tree,
Shout down my rain barrel,
Slide down my cellar door,
and we'll be jolly friends forever more"
We went to a workshop last weekend to learn how to set up a rain barrel. The basic idea is to collect rainwater that falls onto your roof, then use it for watering plants, washing your car, etc. My husband is outside right now, rerouting our downspout into a barrel instead of into the sewer. We got two 55 gallon drums, which we will connect together with a hose, so when the first is full, the extra water will go into the second one. We expect to collect enough water in the barrels to keep my new gardens happy.
Next time it rains, look outside at all the water running down your driveway. Think about how much is landing on your roof, and being routed into the sewer. Now think about three days later, your plants are looking dry, and you go outside to water them. Wouldn't it be nice to use some of that excess rain that fell? According to the literature they gave us at the workshop, benefits of using a rain barrel to collect rainwater include: conserving water, preventing erosion and flooding, improving storm water and ground quality, and saving money on water bills. The Rain Barrel Guide has lots of info about setting up and using a rain barrel.
The philosophy behind using rain barrels relates well to coping. Many of us live with fatigue, which limits how much we can do in a day/week/etc. We can't just hop in the car and go, go, go. Like a rain barrel, conserve your resources (eg- energy), plan ahead and reroute energy to where/when it is most needed. When you have extra energy, don't erode yourself by trying to do too much. When I need to water my plants, I can use the water in the rain barrels, or if they are empty, I can use the water the city supplies us. With energy, we don't have that option. Once our energy barrel is empty, it is empty until it 'rains' again. (Like our energy, that can be unpredictable.) Don't waste what it you have. Save it for a sunny day. Get plenty of rest and do what you need to do to maximize your energy. If you have something you want to do in the evening, plan your day with enough down time that there will be energy left in your barrel.
I like this 'rainbarrel theory of energy conservation'. Over the next few weeks, I am going to try to develop it further. I am open to any and all input. Send me your ideas.
Friday, June 18, 2010
Its Okay to Ask For Help
Yesterday, my massotherapist yelled at me. (Her tone of voice was yelling, she wasn't really loud.) A little later, she lectured my 20 year old son, saying that I shouldn't be out there working like that, that he should take care of it for me. It was all my fault. We got 4 cubic yards of soil delivered yesterday, and I was out there shovelling. Actually, I was getting down on my knees, filling a bucket with soil from the pile where it was dumped, standing up, and dumping it into the planter box, then repeating this process over and over. My son was on the other side of the building, shovelling soil from another pile into the other planter box.
So what's the problem? My right knee has been puffy and painful lately, and the tendons in both arms are prone to tendinitis. So why did I do what I did? Because I like to. Because I wanted my gardens to be ready to plant sooner. Because I felt guilty having my son do all the work for a garden that was mine, not his. (He doesn't like outside physical labor, he would rather be on his computer all day and night.)
This is a common problem for people with chronic pain and illness. We don't like to admit that we can't do as much as we used to do. I do okay when it means doing less of something than I used to do, not so well in cases like this, where I shouldn't be doing the activity at all. We don't like bothering other people for things we feel we 'should' be able to do ourselves. We don't like sitting around feeling useless.
Yesterday, I didn't like the feeling of using my son for slave labor. I felt it was okay to ask him to do the heavy work, as long as I was doing 'my fair share'. This morning, my massotherapist's words fresh in my mind, my son and I worked on the gardens again, him doing shovelling, me doing my 'stamp down the soil dance'. My body can handle this okay. When I was done, and I wanted him to do some more shovelling, I again had those guilt feelings. So I hung outside, chatting with him as he worked, and I brought him water. Then I told myself it was okay for me to go inside. I had been out in the sun about as long as I can before all the energy drains out of me for the rest of the day.
My son was fine with me going inside. He finished up what I had asked him to do, then he came in. As an occupational therapist, I tell my patients it is okay to ask for help, and sometimes it is even necessary. Telling others what to do and doing it myself are two different things. The truth is, we humans are social animals. We weren't designed to be self sufficient by ourselves. In most societies throughout history, men and women did different work. (In some societies, when people couldn't contribute they were dragged out into the desert and left there, but let's not think about that.) Let's think instead about the societies where the elderly were venerated and revered, and cared for tenderly. It is only in our 'modern' society where we are expected and we expect to'do it all'. Contrary to what we tend to think, most people don't mind being asked for help, and often it gives them a sense of pride at being needed, trusted, etc.
Some things to keep in mind: Be polite and friendly, not demanding. Give options when possible, such as when they will help. Be flexible: just because they don't do it your way doesn't make it the wrong way. Offer something in trade, such as something you can do for them, or something you can give them. You will feel more in control. Don't expect them to drop everything and come running- They have a life, too. Say 'please' and 'thank you'. Keep a list of things that need to be done. That way, they can do everything at once, instead of coming back again and again.
Dr. Deb (Dr. Deborsh Serani, a psychologist) did a post on asking for help a couple of years ago. This is how she concluded her post:
Remember:
Have realistic expectations for the kind of help you are seeking
Express your needs simply and clearly
Let others know you are there to help them as well
Praise your pals for their assistance and pat yourself for asking for help
So what's the problem? My right knee has been puffy and painful lately, and the tendons in both arms are prone to tendinitis. So why did I do what I did? Because I like to. Because I wanted my gardens to be ready to plant sooner. Because I felt guilty having my son do all the work for a garden that was mine, not his. (He doesn't like outside physical labor, he would rather be on his computer all day and night.)
This is a common problem for people with chronic pain and illness. We don't like to admit that we can't do as much as we used to do. I do okay when it means doing less of something than I used to do, not so well in cases like this, where I shouldn't be doing the activity at all. We don't like bothering other people for things we feel we 'should' be able to do ourselves. We don't like sitting around feeling useless.
Yesterday, I didn't like the feeling of using my son for slave labor. I felt it was okay to ask him to do the heavy work, as long as I was doing 'my fair share'. This morning, my massotherapist's words fresh in my mind, my son and I worked on the gardens again, him doing shovelling, me doing my 'stamp down the soil dance'. My body can handle this okay. When I was done, and I wanted him to do some more shovelling, I again had those guilt feelings. So I hung outside, chatting with him as he worked, and I brought him water. Then I told myself it was okay for me to go inside. I had been out in the sun about as long as I can before all the energy drains out of me for the rest of the day.
My son was fine with me going inside. He finished up what I had asked him to do, then he came in. As an occupational therapist, I tell my patients it is okay to ask for help, and sometimes it is even necessary. Telling others what to do and doing it myself are two different things. The truth is, we humans are social animals. We weren't designed to be self sufficient by ourselves. In most societies throughout history, men and women did different work. (In some societies, when people couldn't contribute they were dragged out into the desert and left there, but let's not think about that.) Let's think instead about the societies where the elderly were venerated and revered, and cared for tenderly. It is only in our 'modern' society where we are expected and we expect to'do it all'. Contrary to what we tend to think, most people don't mind being asked for help, and often it gives them a sense of pride at being needed, trusted, etc.
Some things to keep in mind: Be polite and friendly, not demanding. Give options when possible, such as when they will help. Be flexible: just because they don't do it your way doesn't make it the wrong way. Offer something in trade, such as something you can do for them, or something you can give them. You will feel more in control. Don't expect them to drop everything and come running- They have a life, too. Say 'please' and 'thank you'. Keep a list of things that need to be done. That way, they can do everything at once, instead of coming back again and again.
Dr. Deb (Dr. Deborsh Serani, a psychologist) did a post on asking for help a couple of years ago. This is how she concluded her post:
Remember:
Have realistic expectations for the kind of help you are seeking
Express your needs simply and clearly
Let others know you are there to help them as well
Praise your pals for their assistance and pat yourself for asking for help
Thursday, June 17, 2010
Gardening: Good Exercise, Fresh Air and Stress Relief
I like gardening. There is something about playing in the soil, and seeing beautiful plants arise from it that is very satisfying. The new growth and the bright colors energize me. I even like to weed. I find it relaxing, as long as it does not entail really big weeds or using a large tool of any sort. I like the kind where the ground is moist from recent rains, and the weeds are fairly small, and all I need is a pair of gloves and a bucket to throw the weeds into.
At the house we moved out of in January, there were seven garden areas, some quite large. I always started the spring gung-ho, weeding and getting the gardens spiffed up, and quickly lost steam as the size of the task loomed up before me.
Our new apartment has two garden areas, one is 19' x 3', the other 10' x 3'. I can manage this. One is full sun, the other partial sun. They are brick-enclosed planter boxes, raised up a little so they will be easier to work in. They were built last week, and on Saturday, we had 4 tons of limestone delivered. (Some we spread in the bottom of the two boxes to help with drainage, the rest is surrounding one of the boxes. My husband wanted stone so he wouldn't have to mow more grass.) I am right now waiting for the phone call telling me that the planting soil is on its way. It is supposed to be delivered this morning. As I told a friend, we got stoned last week, today we will get soiled.
According to About.com gardening can be considered moderate level exercise, depending on the tasks you do. I think the gardening I do would be lower level exercise, because I try to avoid lifting bags of mulch and anything else of that level of strenuousness. My body does not accept that kind of activity anymore. This past week I have been pushing the limits, and my body is pushing back. I don't mind the muscle achiness that comes from physical work, that feels healthy. It is the nagging tug in my elbow tendon, reminding me that I tend (no pun intended ) to get tendinitis at the drop of a hat that got me to stop. I recently got an injection in that elbow that healed tendinitis I had had for seven months, I don't want to go back there.
Besides providing exercise, gardening also provides many other benefits. Being out in the sun and fresh air feels good (I know there are people with Sjogren's Syndrome, Lupus, and other conditions who are super sun sensitive. I will address that in a minute.) In order to produce vitamin D, I have read that you should expose your skin to the sun for 15 minutes a day without sunscreen. Then put the sunscreen on. Gardening is also a great stress reliever, and just think of those nice, juicy, fresh picked tomatoes (or roses, if you prefer).
The Arthritis Foundation has 4 pages of articles on gardening with arthritis, with lots of tips for making things easier and safer for folks like us. Among the ideas are container gardening, the containers can be placed on a table for easier reach. If you are unsure how much you can do, start with one container, you can always add more. There are ergonomically designed tools which are easier to handle. Before you start gardening, or any other physical activity, warm up and stretch, and take frequent rest and stretch breaks as you work. For folk swho can't tolerate sun, there are some plants that thrive in the shade. My favorite are coleus. They have an incredible variety of leaf shapes and colors, they fascinate me.
Happy gardening!
At the house we moved out of in January, there were seven garden areas, some quite large. I always started the spring gung-ho, weeding and getting the gardens spiffed up, and quickly lost steam as the size of the task loomed up before me.
Our new apartment has two garden areas, one is 19' x 3', the other 10' x 3'. I can manage this. One is full sun, the other partial sun. They are brick-enclosed planter boxes, raised up a little so they will be easier to work in. They were built last week, and on Saturday, we had 4 tons of limestone delivered. (Some we spread in the bottom of the two boxes to help with drainage, the rest is surrounding one of the boxes. My husband wanted stone so he wouldn't have to mow more grass.) I am right now waiting for the phone call telling me that the planting soil is on its way. It is supposed to be delivered this morning. As I told a friend, we got stoned last week, today we will get soiled.
According to About.com gardening can be considered moderate level exercise, depending on the tasks you do. I think the gardening I do would be lower level exercise, because I try to avoid lifting bags of mulch and anything else of that level of strenuousness. My body does not accept that kind of activity anymore. This past week I have been pushing the limits, and my body is pushing back. I don't mind the muscle achiness that comes from physical work, that feels healthy. It is the nagging tug in my elbow tendon, reminding me that I tend (no pun intended ) to get tendinitis at the drop of a hat that got me to stop. I recently got an injection in that elbow that healed tendinitis I had had for seven months, I don't want to go back there.
Besides providing exercise, gardening also provides many other benefits. Being out in the sun and fresh air feels good (I know there are people with Sjogren's Syndrome, Lupus, and other conditions who are super sun sensitive. I will address that in a minute.) In order to produce vitamin D, I have read that you should expose your skin to the sun for 15 minutes a day without sunscreen. Then put the sunscreen on. Gardening is also a great stress reliever, and just think of those nice, juicy, fresh picked tomatoes (or roses, if you prefer).
The Arthritis Foundation has 4 pages of articles on gardening with arthritis, with lots of tips for making things easier and safer for folks like us. Among the ideas are container gardening, the containers can be placed on a table for easier reach. If you are unsure how much you can do, start with one container, you can always add more. There are ergonomically designed tools which are easier to handle. Before you start gardening, or any other physical activity, warm up and stretch, and take frequent rest and stretch breaks as you work. For folk swho can't tolerate sun, there are some plants that thrive in the shade. My favorite are coleus. They have an incredible variety of leaf shapes and colors, they fascinate me.
Happy gardening!
Tuesday, June 15, 2010
The Sweetness of Xylitol
People with Sjogren's Syndrome, and other illnesses that cause dry mouth, need to take extra care of their teeth and mouths. Xylitol is a naturally occurring sweetener that tastes like sugar, looks and dissolves like sugar, but has 40% fewer calories. The best part of all, is that xylitol is actually good for your teeth! According to xylitolinfo.com, benefits of xylitol include:
Helps reduce the development of cavities (dental caries)
Resists fermentation by oral bacteria
Reduces plaque formation
Increases salivary flow to aid in the repair of damaged tooth enamel (remineralisation)
Compliments fluoride in oral hygiene products
Xylitol has been recommended by several dental associations worldwide through endorsement of sugar-free products in which xylitol constitutes at least 50% of the total sweetener. Xylitol is metabolized independently of insulin and is slowly absorbed. The low-glycemic effect of xylitol metabolism makes xylitol an ideal sugar substitute for diabetics. The only downside of xylitol is that in large quantities, it can have a laxative effect. According to xylitolinfo.com, most adults should be able to tolerate 40gm/day.
http://www.yourdentistryguide.com/xylitol/ states: To help prevent cavities, you need approximately six to eight grams of xylitol taken (chewed or ingested) throughout the day. To help prevent ear, nose and throat problems such as sinus conditions and middle ear infections, approximately 10 grams daily is recommended. If used only occasionally or just once a day, xylitol may not be effective, regardless of the amount. Use xylitol at least three times each day – five times is preferable – for at least five minutes right after meals and snacks.
Dr. John's Candies has a variety of xylitol candies, including taffy, hard candies and lollipops. They have developed a program they call SimplyXylitol,. These are specifically designed products (candy, gum, chocolates, lemonade, etc.) with measured amounts of xylitol. Dr. John (a dentist, by the way), suggests 3-5 servings of these products spread throughout the day, preferably after meals, lasting 5 minutes each, to get the recommended 6-10 gm of xylitol.
I buy xylitol in bulk, and use it instead of sugar for all my sweetening needs (I don't use much sweetener, I wouldn't recommend doing this if you do use alot). Some xylitol containing products include:
Spry has a line of xylitol products, including gum, mints, toothpaste and oral rinse. Xlear, the parent company, has other products, including a nasal rinse and bulk xylitol. Trident Gums have varying amounts of xylitol, I like the Blueberry best. This website has some cute (some might say annoying) little doodads, including a nonsensical multiple choice quiz to match you up with the gum that is perfect for you. They matched me up with citrus blackberry Splash. I will try it to see if I like it. I found xylitol jam at globalsweet.com (I haven't tried it, if anyone has, let me know how it is). The Biotene line of mouth care products, mouthwashes, toothpastes, moisturizers, gum,etc., all feature xylitol.
There are many more xyltol products out there, this is only a sampling. I highly recommend using these products, especially if you have dry mouth issues. As a great fan of candy (see my post a couple of days ago on Jelly Belly Jellybeans, which, unfortunately, don't contain xylitol), I think it is wonderful that finally, I am being told that candy (at least some candies) are good for me! Now, to convince Jelly Belly to change their recipe...
Helps reduce the development of cavities (dental caries)
Resists fermentation by oral bacteria
Reduces plaque formation
Increases salivary flow to aid in the repair of damaged tooth enamel (remineralisation)
Compliments fluoride in oral hygiene products
Xylitol has been recommended by several dental associations worldwide through endorsement of sugar-free products in which xylitol constitutes at least 50% of the total sweetener. Xylitol is metabolized independently of insulin and is slowly absorbed. The low-glycemic effect of xylitol metabolism makes xylitol an ideal sugar substitute for diabetics. The only downside of xylitol is that in large quantities, it can have a laxative effect. According to xylitolinfo.com, most adults should be able to tolerate 40gm/day.
http://www.yourdentistryguide.com/xylitol/ states: To help prevent cavities, you need approximately six to eight grams of xylitol taken (chewed or ingested) throughout the day. To help prevent ear, nose and throat problems such as sinus conditions and middle ear infections, approximately 10 grams daily is recommended. If used only occasionally or just once a day, xylitol may not be effective, regardless of the amount. Use xylitol at least three times each day – five times is preferable – for at least five minutes right after meals and snacks.
Dr. John's Candies has a variety of xylitol candies, including taffy, hard candies and lollipops. They have developed a program they call SimplyXylitol,. These are specifically designed products (candy, gum, chocolates, lemonade, etc.) with measured amounts of xylitol. Dr. John (a dentist, by the way), suggests 3-5 servings of these products spread throughout the day, preferably after meals, lasting 5 minutes each, to get the recommended 6-10 gm of xylitol.
I buy xylitol in bulk, and use it instead of sugar for all my sweetening needs (I don't use much sweetener, I wouldn't recommend doing this if you do use alot). Some xylitol containing products include:
Spry has a line of xylitol products, including gum, mints, toothpaste and oral rinse. Xlear, the parent company, has other products, including a nasal rinse and bulk xylitol. Trident Gums have varying amounts of xylitol, I like the Blueberry best. This website has some cute (some might say annoying) little doodads, including a nonsensical multiple choice quiz to match you up with the gum that is perfect for you. They matched me up with citrus blackberry Splash. I will try it to see if I like it. I found xylitol jam at globalsweet.com (I haven't tried it, if anyone has, let me know how it is). The Biotene line of mouth care products, mouthwashes, toothpastes, moisturizers, gum,etc., all feature xylitol.
There are many more xyltol products out there, this is only a sampling. I highly recommend using these products, especially if you have dry mouth issues. As a great fan of candy (see my post a couple of days ago on Jelly Belly Jellybeans, which, unfortunately, don't contain xylitol), I think it is wonderful that finally, I am being told that candy (at least some candies) are good for me! Now, to convince Jelly Belly to change their recipe...
Monday, June 14, 2010
Blanket the World with Fleece (Ahhhh!)
Project Linus is a national organization with a mission to provide blankets and afghans for seriously ill children. Yesterday I was involved with a blanket making session at out Temple. I enjoyed many pleasures from this event. The pleasure of working on a group project, socializing and interacting with other people, the pleasure of the soft, warm fabric we were working with, and, of course, the pleasure of making something that will benefit someone else.
To get involved with Project Linus, you can look at their website for a chapter near you, or, if there isn't one, you can start one. If that sounds like too big a challenge, there are patterns and info on the website, you can make blankets on your own or with a friend or two and mail them to Project Linus. They accept all types of blanket-like items, as long as they are homemade, washable, free of pins, and come from smoke-free environments due to allergy reasons. They have distributed over 3 million blankets since they started in 1995.
Here are instructions for making the fleece blankets that I was making yesterday. Note that there are 2 fleece blanket patterns on the Project Linus website, this is different from either of them. If you need a visual, look at the 'No Sew Fleece Blanket' instructions (I haven't learned how to post patterns yet, that skill is coming soon). These instructions are similar to mine.
Buy 1 1/2 - 2 yards of fleece, any pattern you like, the length depending on how big you want the blanket to be. To make an extra thick blanket, buy 2 pieces of fleece the same size, either the same or coordinating colors or patterns. One pattern and one solid color look nice. The blankets we did yesterday were one piece of fleece, I have a blanket of the same style which is 2 pieces back to back which I love.
Cut off the selvage edges (the raggedy or printed edges from the manufacturing process). Even up the other edges if needed to make a nice rectangle. Cut a 6" x 6" square out of each corner of the cloth. So far, this is the same instructions as for making the 'No Sew Fleece Blanket', which is on the website, except they just cut a 4" square off each corner. The size square you cut off determines the length of your fringe. The tying method used in this pattern uses up more of the length of the fringe than the method used in their pattern, hence the larger squares.
Cut fringes along each side of the cloth, 1" wide and 6" long. Make sure that there are an even number of fringes. (As you approach the end of each side, count how many fringes there are so far, and adjust the width of the remaining fringes, if necessary, to make an even number.) If you are making a double thickness blanket, you need to make sure that there are the same number of fringes on each pair of edges. (i.e., if you have 62 fringes on the first edge of cloth 'A', cut 62 on the first edge of cloth 'B'.)
After cutting the fringes, start at one corner, and tie the first 2 fringes on one side in a square knot. Don't pull it too tight. You want it tight enough that it won't fall out, but loose enough that it doesn't bunch the fabric around it. If you are making a double thickness blanket, lay one cloth on top of the other, edges matched up. Instead of tying the first 2 fringes of one cloth together, tie the first fringe of cloth 'A' to the first fringe of cloth 'B'. Continue tying knots, either with the next two fringes on the side for single thickness, or the next fringe of each cloth for double thickness. Continue tying your way to the end of that side, then do the same with the other three sides. Spread out the blanket to see how it lies. You may need to adjust the tightness of some of your knots to make it lie smoothly.
Congratulations! You have made a blanket. You can make a blanket (or two or ten) for Project Linus, for a gift for someone you love, for yourself, or all of the above. These blankets are fun to make, and don't have to be done all at once. You can do it sitting in front of the TV, or they are even more fun with a friend, one cutting, the other tying. As I said above, I have a double thickness blanket which I absolutely love. In winter, I don't tolerate cold well, and this blanket keeps me warm. It is so soft and cuddly that it makes me feel loved. (That is why they are perfect for Project Linus). Happy Blanketing!
To get involved with Project Linus, you can look at their website for a chapter near you, or, if there isn't one, you can start one. If that sounds like too big a challenge, there are patterns and info on the website, you can make blankets on your own or with a friend or two and mail them to Project Linus. They accept all types of blanket-like items, as long as they are homemade, washable, free of pins, and come from smoke-free environments due to allergy reasons. They have distributed over 3 million blankets since they started in 1995.
Here are instructions for making the fleece blankets that I was making yesterday. Note that there are 2 fleece blanket patterns on the Project Linus website, this is different from either of them. If you need a visual, look at the 'No Sew Fleece Blanket' instructions (I haven't learned how to post patterns yet, that skill is coming soon). These instructions are similar to mine.
Buy 1 1/2 - 2 yards of fleece, any pattern you like, the length depending on how big you want the blanket to be. To make an extra thick blanket, buy 2 pieces of fleece the same size, either the same or coordinating colors or patterns. One pattern and one solid color look nice. The blankets we did yesterday were one piece of fleece, I have a blanket of the same style which is 2 pieces back to back which I love.
Cut off the selvage edges (the raggedy or printed edges from the manufacturing process). Even up the other edges if needed to make a nice rectangle. Cut a 6" x 6" square out of each corner of the cloth. So far, this is the same instructions as for making the 'No Sew Fleece Blanket', which is on the website, except they just cut a 4" square off each corner. The size square you cut off determines the length of your fringe. The tying method used in this pattern uses up more of the length of the fringe than the method used in their pattern, hence the larger squares.
Cut fringes along each side of the cloth, 1" wide and 6" long. Make sure that there are an even number of fringes. (As you approach the end of each side, count how many fringes there are so far, and adjust the width of the remaining fringes, if necessary, to make an even number.) If you are making a double thickness blanket, you need to make sure that there are the same number of fringes on each pair of edges. (i.e., if you have 62 fringes on the first edge of cloth 'A', cut 62 on the first edge of cloth 'B'.)
After cutting the fringes, start at one corner, and tie the first 2 fringes on one side in a square knot. Don't pull it too tight. You want it tight enough that it won't fall out, but loose enough that it doesn't bunch the fabric around it. If you are making a double thickness blanket, lay one cloth on top of the other, edges matched up. Instead of tying the first 2 fringes of one cloth together, tie the first fringe of cloth 'A' to the first fringe of cloth 'B'. Continue tying knots, either with the next two fringes on the side for single thickness, or the next fringe of each cloth for double thickness. Continue tying your way to the end of that side, then do the same with the other three sides. Spread out the blanket to see how it lies. You may need to adjust the tightness of some of your knots to make it lie smoothly.
Congratulations! You have made a blanket. You can make a blanket (or two or ten) for Project Linus, for a gift for someone you love, for yourself, or all of the above. These blankets are fun to make, and don't have to be done all at once. You can do it sitting in front of the TV, or they are even more fun with a friend, one cutting, the other tying. As I said above, I have a double thickness blanket which I absolutely love. In winter, I don't tolerate cold well, and this blanket keeps me warm. It is so soft and cuddly that it makes me feel loved. (That is why they are perfect for Project Linus). Happy Blanketing!
Sunday, June 13, 2010
Helping Others Helps Yourself
Today was Mitzvah Day at out Temple. Mitzvah is usually translated as a good deed, and many people are familiar with it in the context of Bar or Bat Mitzvah, the event where a Jewish young man or young lady turns 13, (or for girls, sometimes 12), and becomes an adult in the Jewish world. Mitzvah day is an annual event where our Temple joins with several churches in the area to do a variety of social action projects around town.
The project I was involved in was making blankets for Project Linus. The blankets are taken to the local children's hospital where sick children can choose a blanket to have with them in the hospital and then to take home with them. In my next post, I will give you the 'recipe' (instructions) for the blankets. In the same large room was an assembly line packing boxes of gifts for our troops overseas, and another group making cards and writing letters to send with the boxes. My husband was at a local park picking up trash. Other projects included gardening and landscaping at a battered women's shelter, and organizing donations at the local food bank. There were about 12 different projects. Everyone could choose which project(s) to get involved in.
I was talking with someone who had been part of the assembly line with her young son who suggested that sending packages to our troops should be done more than once each year. A few weeks ago we had the Confirmation service for our 10th graders. They each got a chance to speak for a few minutes on what they had learned, and most of them talked about the importance of doing Mitzvot (plural of Mitzvah), and that they try to do at least one every day.
Our young people are right. Good deeds are not a once per year event. They should take place every day. I have mentioned before that I like to do 'random acts of kindness". I do simple things like holding doors, pulling out a shopping cart and giving it to the person who walked into the store behind me, etc. Doing these things don't take much effort on my part, but they make both me and the other person feel good. Here is an article in about.com which talks about how helping others helps build self esteem and lowers stress. In an article published by Western Governors University, several studies are cited on the benefits of volunteerism. One of the studies found that volunteerism decreased pain, depression and disability in patients with chronic pain. Several months later, the researchers found that they continued to benefit.
What can you do for others? This may be a difficult question, when taking care of your own needs may be hard enough. It doesn't have to be a big project. Can you read to children at a school or library? Maybe get a box of strawberries for your neighbor while you are at the grocery store. What about making a phone call or writing a letter that the recipient will appreciate? The possibilities are endless, and the benefits are as well.
The project I was involved in was making blankets for Project Linus. The blankets are taken to the local children's hospital where sick children can choose a blanket to have with them in the hospital and then to take home with them. In my next post, I will give you the 'recipe' (instructions) for the blankets. In the same large room was an assembly line packing boxes of gifts for our troops overseas, and another group making cards and writing letters to send with the boxes. My husband was at a local park picking up trash. Other projects included gardening and landscaping at a battered women's shelter, and organizing donations at the local food bank. There were about 12 different projects. Everyone could choose which project(s) to get involved in.
I was talking with someone who had been part of the assembly line with her young son who suggested that sending packages to our troops should be done more than once each year. A few weeks ago we had the Confirmation service for our 10th graders. They each got a chance to speak for a few minutes on what they had learned, and most of them talked about the importance of doing Mitzvot (plural of Mitzvah), and that they try to do at least one every day.
Our young people are right. Good deeds are not a once per year event. They should take place every day. I have mentioned before that I like to do 'random acts of kindness". I do simple things like holding doors, pulling out a shopping cart and giving it to the person who walked into the store behind me, etc. Doing these things don't take much effort on my part, but they make both me and the other person feel good. Here is an article in about.com which talks about how helping others helps build self esteem and lowers stress. In an article published by Western Governors University, several studies are cited on the benefits of volunteerism. One of the studies found that volunteerism decreased pain, depression and disability in patients with chronic pain. Several months later, the researchers found that they continued to benefit.
What can you do for others? This may be a difficult question, when taking care of your own needs may be hard enough. It doesn't have to be a big project. Can you read to children at a school or library? Maybe get a box of strawberries for your neighbor while you are at the grocery store. What about making a phone call or writing a letter that the recipient will appreciate? The possibilities are endless, and the benefits are as well.
Saturday, June 12, 2010
Jelly Belly Jellybeans
I love Jelly Belly Jellybeans. They come in so many wonderful colors and flavors. They seem to have more intense flavors than other jellybeans I have tried. They keep coming up with new flavors- a new one I would like to try is Honey. I searched their website, and couldn't find how many flavors they have altogether. I am sure it is well over 100. My husband says that chocolate is one of the four food groups, I say that jellybeans are another one. We weren't sure what the other two food groups were. Any suggestions?
There is alot of fun info on their website, and right now they are running a contest where one person can win $10.000 and help run the company for a day. They have lots of other prizes, too. They even have recipes, like lemon meringue pie (2 Sunkist Lemon Jelly Belly Jellybeans and 2 coconut Jelly Belly Jellybeans), and Tiramisu (2 cappuccino, 1 A & W Cream soda, and 1 chocolate pudding).
When we were in northern California several years ago, we went on a tour of their factory in Fairfield (there is one in Wisconsin, as well). It was one of the best factory tours I have every been on (no pun intended- been/bean- get it?). Of course, one of the highlights was the store, where they sell Belly Flops- jellybeans that are misshapen, but still of the same high quality in flavor. I even got jellybean wrapping paper.
Check out their art gallery. There are a variety of portraits, including Minnie Mouse, the American Bald eagle, and several of Elvis. Most of them are around 4' x 4', done entirely with Jelly Belly Jellybeans. Pretty amazing!
Usually my blog has something to do with coping with chronic pain and illness. I said in an earlier post that I can relate almost anything to coping. There are many ways Jelly Belly Jellybeans promote coping. First of all, when not feeling well, it is important to treat yourself gently. That includes giving yourself some little treats if they help you feel better. Now, if those little treats are one jelly doughnut, a hot fudge sundae, and a bag of Oreos, you will end up feeling much worse than you did to start with. If, on the other hand, you treat yourself to a small handful (yes, just a small one), of jellybeans, and eat them one at a time, savoring each one, you will get a series of intense flavor bursts that don't add up to alot of calories. (There are 4 calories per bean, or about 100 calories per single serving (25 beans). They have approximately 1 gram of carbohydrate per bean and zero fat.)
Second, if you take a handful of assorted jellybeans, you can keep your mind occupied and off of your pain for quite awhile trying to figure out what flavor each bean is. Third, explore the Jelly Belly website. That will keep you occupied for awhile. They even have a virtual tour and videos.
And fourth, my favorite way Jelly Belly Jellybeans can be used to help you cope: Get creative! You can try to concoct recipes from the flavors. What is your favorite dessert or drink? Try to recreate the flavor using a combination of Jelly Belly Jellybeans. If it turns out good, submit it to the company, see what they think. Or, buy a whole lot of jellybeans, and do a mosaic. It doesn't have to be a portrait. It can be a design, or a tranquil scene like a sunset. Again, if it turns out good, send it in, see what they say. It can be any size you want, try 6"-12" square, less overwhelming than 4' square.
As they say, good things come in small packages. Hand me a Jelly Belly juicy pear jellybean, please.
There is alot of fun info on their website, and right now they are running a contest where one person can win $10.000 and help run the company for a day. They have lots of other prizes, too. They even have recipes, like lemon meringue pie (2 Sunkist Lemon Jelly Belly Jellybeans and 2 coconut Jelly Belly Jellybeans), and Tiramisu (2 cappuccino, 1 A & W Cream soda, and 1 chocolate pudding).
When we were in northern California several years ago, we went on a tour of their factory in Fairfield (there is one in Wisconsin, as well). It was one of the best factory tours I have every been on (no pun intended- been/bean- get it?). Of course, one of the highlights was the store, where they sell Belly Flops- jellybeans that are misshapen, but still of the same high quality in flavor. I even got jellybean wrapping paper.
Check out their art gallery. There are a variety of portraits, including Minnie Mouse, the American Bald eagle, and several of Elvis. Most of them are around 4' x 4', done entirely with Jelly Belly Jellybeans. Pretty amazing!
Usually my blog has something to do with coping with chronic pain and illness. I said in an earlier post that I can relate almost anything to coping. There are many ways Jelly Belly Jellybeans promote coping. First of all, when not feeling well, it is important to treat yourself gently. That includes giving yourself some little treats if they help you feel better. Now, if those little treats are one jelly doughnut, a hot fudge sundae, and a bag of Oreos, you will end up feeling much worse than you did to start with. If, on the other hand, you treat yourself to a small handful (yes, just a small one), of jellybeans, and eat them one at a time, savoring each one, you will get a series of intense flavor bursts that don't add up to alot of calories. (There are 4 calories per bean, or about 100 calories per single serving (25 beans). They have approximately 1 gram of carbohydrate per bean and zero fat.)
Second, if you take a handful of assorted jellybeans, you can keep your mind occupied and off of your pain for quite awhile trying to figure out what flavor each bean is. Third, explore the Jelly Belly website. That will keep you occupied for awhile. They even have a virtual tour and videos.
And fourth, my favorite way Jelly Belly Jellybeans can be used to help you cope: Get creative! You can try to concoct recipes from the flavors. What is your favorite dessert or drink? Try to recreate the flavor using a combination of Jelly Belly Jellybeans. If it turns out good, submit it to the company, see what they think. Or, buy a whole lot of jellybeans, and do a mosaic. It doesn't have to be a portrait. It can be a design, or a tranquil scene like a sunset. Again, if it turns out good, send it in, see what they say. It can be any size you want, try 6"-12" square, less overwhelming than 4' square.
As they say, good things come in small packages. Hand me a Jelly Belly juicy pear jellybean, please.
Thursday, June 10, 2010
Favorite Blogs on Chronic Pain
I would like to introduce you to some blogs I have found recently. The first one is "How To Cope With Pain". It is written by a psychiatrist who works mostly with chronic pain patients, and has had chronic pain himself,, so he 'gets it'. This blog is part of his website, also titled "How To Cope With Pain" , with a variety of info on topics including breathing exercises, relaxation techniques, who to see for pain, and pain organizations (no, not organizations where our various pains get together and talk about new techniques to torture us, but organizations whose mission is to educate patients and practitioners about pain and treatments for it). He also has contests for readers to submit posts, and he posts his favorites.
Another blog I have recently found is 'Dr. Abby Caplin's "Permission to Heal" '. This blog is also written by a doctor. Dr. Caplin specializes in mind-body medicine and counseling. She has Crohn's disease, so she 'get's it', too. Dr. Caplin introduces her blog with this sentence, "This blog is for people living with chronic illness, who might be up in the middle of the night, or down in the middle of the day." Yep, that's us.
One other blog I want to mention. A 'Chronic Pain Blog', subtitled: Life With Chronic Pain; A How To Guide, written by Sue Falkner-Wood. She was a nurse, who has Sjogren's Syndrome. She has lots of readers, and lots of comments on each post, making a nice interactive community. Her blog is part of a great website called 'Everyday Health', which has all kinds of health related resources.
I hope you find these blogs interesting and useful. I have other favorites, which I will share in the future. What are your favorite blogs? Please share with me and my readers. I would like to make this an interactive community, like the one Sue has.
Another blog I have recently found is 'Dr. Abby Caplin's "Permission to Heal" '. This blog is also written by a doctor. Dr. Caplin specializes in mind-body medicine and counseling. She has Crohn's disease, so she 'get's it', too. Dr. Caplin introduces her blog with this sentence, "This blog is for people living with chronic illness, who might be up in the middle of the night, or down in the middle of the day." Yep, that's us.
One other blog I want to mention. A 'Chronic Pain Blog', subtitled: Life With Chronic Pain; A How To Guide, written by Sue Falkner-Wood. She was a nurse, who has Sjogren's Syndrome. She has lots of readers, and lots of comments on each post, making a nice interactive community. Her blog is part of a great website called 'Everyday Health', which has all kinds of health related resources.
I hope you find these blogs interesting and useful. I have other favorites, which I will share in the future. What are your favorite blogs? Please share with me and my readers. I would like to make this an interactive community, like the one Sue has.
Wednesday, June 9, 2010
Balance: The Difference Between Thinking and Dwelling
I ended my last post with the following thought: What if I change my thinking from "I am not my illness" to "I am an artist, a writer, a wife, a stepmother, a friend..." and leave the illness part out of my definition entirely? I have read that the brain does not comprehend the term 'not', and so focusses on the rest of the statement. ie, if I say "I am not my illness", the brain understands it as "I am my illness". (I searched online, and couldn't find a source- if anyone knows one, let me know).
If I were to apply this idea completely, that would require not thinking about my illnesses at all. It sure would be nice if this 'out of sight, out of mind' really worked, but unfortunately, it doesn't. Not thinking about my illnesses won't make them go away. On the other hand, thinking about them too much gives them a bigger part of me than I want them to have.
The key is finding the balance. I need to think about my illnesses in order to manage them. I need to go to doctor's appointments, take my medications, do the various and sundry tasks day by day that keep me healthy. I need to think about illness and pain in order to write this blog. I need to think about Sjogren's Syndrome, specifically, if I am to fulfill my role as education chairperson of our local support group.
There is a difference between thinking about and dwelling upon. I can write out the questions and symptoms I want to bring up at my doctor's appointment, without moaning about the symptoms. I can do research and prepare for our upcoming support group meeting without ruminating on my issues. I can acknowledge the pain, the dryness and the fatigue in order to take the appropriate medications and measures to manage them, then go about my business doing other things.
Sometimes this is a real challenge. I wrote in my last post that my pain had been so bad that I had let it define me. How do I 'go about my business' when the pain is that insistent? By reminding myself that the pain will be there no matter what I do, I can sit and focus on it, and let it get me angry and depressed, or I can keep busy, and maybe I can distract myself for awhile. I try to keep my focus on what I can do, rather than on what I can't do. I take the precautions I need to take in order to not make the pain worse, but I try not to let the pain stop me from doing what I want to do. This is my life, the only one I get, and I plan to make the most of it.
About that pledge to not let the pain stop me from doing what I want to do- Sometimes I have to modify what it is I want to do. Will I ever bowl again, or jump on a trampoline, or ride an upside-down rollercoaster? No. But that's okay. Those things don't sound like that much fun to me anymore anyway. (This is not sour grapes, this is maturing and refining my tastes). I can walk in a garden, pick wild blackberries, and enjoy adventures vicariously by reading books. I can help other people by presenting ideas about coping, about manging well, and about living life. I'm too busy to focus on my...What was it I wasn't going to focus on?
If I were to apply this idea completely, that would require not thinking about my illnesses at all. It sure would be nice if this 'out of sight, out of mind' really worked, but unfortunately, it doesn't. Not thinking about my illnesses won't make them go away. On the other hand, thinking about them too much gives them a bigger part of me than I want them to have.
The key is finding the balance. I need to think about my illnesses in order to manage them. I need to go to doctor's appointments, take my medications, do the various and sundry tasks day by day that keep me healthy. I need to think about illness and pain in order to write this blog. I need to think about Sjogren's Syndrome, specifically, if I am to fulfill my role as education chairperson of our local support group.
There is a difference between thinking about and dwelling upon. I can write out the questions and symptoms I want to bring up at my doctor's appointment, without moaning about the symptoms. I can do research and prepare for our upcoming support group meeting without ruminating on my issues. I can acknowledge the pain, the dryness and the fatigue in order to take the appropriate medications and measures to manage them, then go about my business doing other things.
Sometimes this is a real challenge. I wrote in my last post that my pain had been so bad that I had let it define me. How do I 'go about my business' when the pain is that insistent? By reminding myself that the pain will be there no matter what I do, I can sit and focus on it, and let it get me angry and depressed, or I can keep busy, and maybe I can distract myself for awhile. I try to keep my focus on what I can do, rather than on what I can't do. I take the precautions I need to take in order to not make the pain worse, but I try not to let the pain stop me from doing what I want to do. This is my life, the only one I get, and I plan to make the most of it.
About that pledge to not let the pain stop me from doing what I want to do- Sometimes I have to modify what it is I want to do. Will I ever bowl again, or jump on a trampoline, or ride an upside-down rollercoaster? No. But that's okay. Those things don't sound like that much fun to me anymore anyway. (This is not sour grapes, this is maturing and refining my tastes). I can walk in a garden, pick wild blackberries, and enjoy adventures vicariously by reading books. I can help other people by presenting ideas about coping, about manging well, and about living life. I'm too busy to focus on my...What was it I wasn't going to focus on?
Tuesday, June 8, 2010
I Am Not My Illness (Or Am I?)
I frequently remind people that they have many facets, that their illness is only a part of them. When you live with a chronic illness and/or chronic pain, so much time and effort are spent managing your condition. First there are all the doctor's appointments, therapy, taking medications and all the other routines that have to be incorporated into your daily life. On top of that, there is the constant awareness of how you move so as to not exacerbate your pain, balancing how much of which activities you can safely manage, when and how to get your needed rest, nutrition, exercise, etc. Time is also devoted to searching for answers, and communicating with those in your life about how you are and what you need.
It is no wonder that at times it can seem as though your illness is all you are. For many months I have had constant reminders of my pain, the two most intense areas were plantar fasciitis in my left foot, and lateral epicondyltis (tennis elbow) in my right arm. My foot hurt whenever I walked, epecially the first few steps. Every time I moved my arm, especially if I tried to pick something up, the outer half of my arm from the middle of my upper arm down to my wrist yelled at me. For the most part, I continued working and doing my routines at home. I don't know how much the people around me could tell of how my pain affected me, but to me, it was an ever-present entity.
I got Depomedrol (steroid) injections in both these areas one week ago today. Now I have some heel pain only if I walk barefoot, or strike my heel against something, otherwise my foot feels fine. I am able to reach out my right arm and pick things up without pain. (Though I am still careful about trying to pick up anything heavy). I can move my arm freely, without having to constantly be aware and careful with it. I still have issues with my knees, it is hard for me to use stairs, and other odds and ends, but the two areas of pain which consumed most of my time and energy are, for now, 'cured'.
It is wonderful, I feel like I have escaped from a trap, and I am free. I am frequently amazed and excited by my ability to do every day tasks, like emptying the dishwasher, or bringing a forkful of food to my mouth, without pain. I feel like I am redefining myself now, as a new self with a pain level that allows me to function almost 'normally'. I like this new me, but there is a part of me that warns not to get too used to it. "Why not?", I ask. "Why not treat this new me as the new permanent me?"
As odd as it may seem I also feel a little lost. I had let my arm and my foot dictate what I did and how I did it for so long (the foot for 10 months, the arm for 7), that I am not sure how to structure my life now. There are so many possibilities, so many things that I can and want to do, but I still have to remember not to go overboard. I know from experience that it is too easy to overdo it when I feel good, then pay for it later.
These are the thoughts of a person who was so wrapped up in her pain that she let it define her. Now that that particular pain is gone, I am 'undefined'. I have an opportunity to redefine myself by my own terms, to emphasize what I want to emphasize. My past experience has taught me that my pain doesn't actually go away, it just changes address to another body part. What if I tell my body not to accept it back in? What if I change my thinking from "I am not my illness" to "I am an artist, a writer, a wife, a stepmother, a friend..." and leave the illness part out of my definition entirely? Something to think about, and the subject of my next post.
It is no wonder that at times it can seem as though your illness is all you are. For many months I have had constant reminders of my pain, the two most intense areas were plantar fasciitis in my left foot, and lateral epicondyltis (tennis elbow) in my right arm. My foot hurt whenever I walked, epecially the first few steps. Every time I moved my arm, especially if I tried to pick something up, the outer half of my arm from the middle of my upper arm down to my wrist yelled at me. For the most part, I continued working and doing my routines at home. I don't know how much the people around me could tell of how my pain affected me, but to me, it was an ever-present entity.
I got Depomedrol (steroid) injections in both these areas one week ago today. Now I have some heel pain only if I walk barefoot, or strike my heel against something, otherwise my foot feels fine. I am able to reach out my right arm and pick things up without pain. (Though I am still careful about trying to pick up anything heavy). I can move my arm freely, without having to constantly be aware and careful with it. I still have issues with my knees, it is hard for me to use stairs, and other odds and ends, but the two areas of pain which consumed most of my time and energy are, for now, 'cured'.
It is wonderful, I feel like I have escaped from a trap, and I am free. I am frequently amazed and excited by my ability to do every day tasks, like emptying the dishwasher, or bringing a forkful of food to my mouth, without pain. I feel like I am redefining myself now, as a new self with a pain level that allows me to function almost 'normally'. I like this new me, but there is a part of me that warns not to get too used to it. "Why not?", I ask. "Why not treat this new me as the new permanent me?"
As odd as it may seem I also feel a little lost. I had let my arm and my foot dictate what I did and how I did it for so long (the foot for 10 months, the arm for 7), that I am not sure how to structure my life now. There are so many possibilities, so many things that I can and want to do, but I still have to remember not to go overboard. I know from experience that it is too easy to overdo it when I feel good, then pay for it later.
These are the thoughts of a person who was so wrapped up in her pain that she let it define her. Now that that particular pain is gone, I am 'undefined'. I have an opportunity to redefine myself by my own terms, to emphasize what I want to emphasize. My past experience has taught me that my pain doesn't actually go away, it just changes address to another body part. What if I tell my body not to accept it back in? What if I change my thinking from "I am not my illness" to "I am an artist, a writer, a wife, a stepmother, a friend..." and leave the illness part out of my definition entirely? Something to think about, and the subject of my next post.
Monday, June 7, 2010
Of Tornadoes and Flea Markets
We get tornado watches several times every summer, and an occasional tornado warning. A watch means conditions are favorable, while a warning means there has been an actual sighting. There is seldom any
damage.
The other day my husband and I were in the Amish FIea market in Walnut Creek, OH. "Attention all customers and vendors. There is a tornado right outside. No one is allowed out of the building." So what do most of the people do (including me)? We rushed over to the nearest window to look outside. Where is one of the worst places to be when a tornado is nearby? By the window.
So why did we all rush over to the window? Curiosity. Excitement. Bragging rights of being able to say, "I was there. I saw it." It is human nature to 'rubberneck' to see an accident as we drive by it.
About a half hour after that tornado warning was lifted, there was another one, this time they announced it was near Berlin, about six miles away. The whole time we were at the flea market, people were telling anyone who would listen what they had seen or heard about the tornadoes. (There were varied reports of minor damage from the second tornado.) An hour later, they announced that there were more storms approaching, they were closing the flea market so everyone could get home before they hit.
The pace of my life has slowed as my body's abilities have changed. I look for a different kind of excitement, but I still like some excitement. I think a little excitement is good for the soul. It adds some spice to life, something to talk about, to connect with others over. Just because some of the things I used to enjoy are beyond my abilities now, doesn't mean my life has ended. I used to love rides that went upside-down, that went fast and felt dangerous. (Of course, we all knew that they really weren't dangerous.) Now, my favorite type of ride is a carousel. I like the music, the rhythm of the motion, and the artistry of the animals. I find a carousel exciting, but in a different way than the roller coasters I used to ride.
Most people like some excitement in their lives. The amount varies greatly. Every year bigger and more outrageous roller coasters are built and new horror movies come out. People take dangerous risks just for the fun of it. I like my life fairly predictable, but I wanted to see a tornado up close (but not too close). I did not see it, but some people on the other side of the building said they did. That's okay. Exploring the Flea market was enough excitement for me.
What kind of excitement do you like? Has your taste for excitement changed over the years? I'd like to hear from my readers.
damage.
The other day my husband and I were in the Amish FIea market in Walnut Creek, OH. "Attention all customers and vendors. There is a tornado right outside. No one is allowed out of the building." So what do most of the people do (including me)? We rushed over to the nearest window to look outside. Where is one of the worst places to be when a tornado is nearby? By the window.
So why did we all rush over to the window? Curiosity. Excitement. Bragging rights of being able to say, "I was there. I saw it." It is human nature to 'rubberneck' to see an accident as we drive by it.
About a half hour after that tornado warning was lifted, there was another one, this time they announced it was near Berlin, about six miles away. The whole time we were at the flea market, people were telling anyone who would listen what they had seen or heard about the tornadoes. (There were varied reports of minor damage from the second tornado.) An hour later, they announced that there were more storms approaching, they were closing the flea market so everyone could get home before they hit.
The pace of my life has slowed as my body's abilities have changed. I look for a different kind of excitement, but I still like some excitement. I think a little excitement is good for the soul. It adds some spice to life, something to talk about, to connect with others over. Just because some of the things I used to enjoy are beyond my abilities now, doesn't mean my life has ended. I used to love rides that went upside-down, that went fast and felt dangerous. (Of course, we all knew that they really weren't dangerous.) Now, my favorite type of ride is a carousel. I like the music, the rhythm of the motion, and the artistry of the animals. I find a carousel exciting, but in a different way than the roller coasters I used to ride.
Most people like some excitement in their lives. The amount varies greatly. Every year bigger and more outrageous roller coasters are built and new horror movies come out. People take dangerous risks just for the fun of it. I like my life fairly predictable, but I wanted to see a tornado up close (but not too close). I did not see it, but some people on the other side of the building said they did. That's okay. Exploring the Flea market was enough excitement for me.
What kind of excitement do you like? Has your taste for excitement changed over the years? I'd like to hear from my readers.
Thursday, June 3, 2010
Arthritis Aquatics Program
I went to an Arthritis Aquatics Exercise class this morning. I had attended them at another facility fairly regularly for several years, but got out of the habit for a variety of reasons. The place I go to now has alot of choices of both water and 'land' exercise classes, including a good selection of 'silver' versions for those of us who might not be able to do the intensity of other classes. The Arthritis class is all in shallow water so you can stand up, in fact, I keep my glasses on so I can see what is going on.
The Arthritis Foundation has a number of excellent programs to help people live better with arthritis and related issues. They have certification programs to train instructors to lead Arthritis-friendly exercises, including general exercise, a walking program,Tai Chi, and their Aquatic Program. The instructors lead classes at YMCA's, Jewish Community Centers, and other community centers and fitness centers around the country. At some places these classes are included in the cost of facility membership, other places there is a modest additional fee. Most places allow non-members to participate for a fee. (I paid $5 per class at the previous facility as a non-member, at the current facility, it is included in my membership.)
All of the Arthritis Foundation programs use gentle activities to help increase joint flexibility and range of motion and to help maintain muscle strength. There are added benefits of the Aquatics Program. First, water helps to buoy you up, so the exercise is low/non-impact, so it is easy on the joints. Second, moving against the water gives a little resistance, which helps with strengthening. Third, at many locations that provide these programs, they are done in a therapy pool, which has warmer water than most swimming pools. The facility I go to has three pools, The one where the Arthritis Aquatics class takes place is kept at 90 degrees, the other two pools are 86 and 83 degrees.
Over the past few years I have developed an intolerance to heat. If I am outside for an extended length of time on a very hot day, such as at an art fair, I end up nauseated, and totally drained and exhausted for the rest of the day. I was a little worried how the high temperature of the pool would affect me. The previous facility I went to did not have a therapy pool, their pool was kept in the low to mid 80's. Water temperature affects the body differently than air temperature. An 80 degree pool can feel pretty chilly. The therapy pool felt a warm to me, and I would have preferred the air temperature a little cooler, but I was comfortable. In fact, when I got home, I felt energized, and took care of some tasks around the house before I sat down to write.
There are many other types of water exercise classes, some stay in the shallower water so you can stand up, other classes are in the deeper water, with flotation belts or devices. The classes also vary in intensity, some very aerobic, others less so. If there is a facility near you that has water exercise classes but not an Arthritis class, ask about the intensity of the classes they have. Try them out to find a good fit for you. Remember that you aren't required to do all of every exercise, listen to your body and adjust as needed. Even with the Arthritis classes, you may need to build up slowly. That is okay. Less exercise is better than no exercise. Recent research with Fibromyalgia found that mild low impact exercise helps decrease pain and fatigue.
The Arthritis Foundation has a number of excellent programs to help people live better with arthritis and related issues. They have certification programs to train instructors to lead Arthritis-friendly exercises, including general exercise, a walking program,Tai Chi, and their Aquatic Program. The instructors lead classes at YMCA's, Jewish Community Centers, and other community centers and fitness centers around the country. At some places these classes are included in the cost of facility membership, other places there is a modest additional fee. Most places allow non-members to participate for a fee. (I paid $5 per class at the previous facility as a non-member, at the current facility, it is included in my membership.)
All of the Arthritis Foundation programs use gentle activities to help increase joint flexibility and range of motion and to help maintain muscle strength. There are added benefits of the Aquatics Program. First, water helps to buoy you up, so the exercise is low/non-impact, so it is easy on the joints. Second, moving against the water gives a little resistance, which helps with strengthening. Third, at many locations that provide these programs, they are done in a therapy pool, which has warmer water than most swimming pools. The facility I go to has three pools, The one where the Arthritis Aquatics class takes place is kept at 90 degrees, the other two pools are 86 and 83 degrees.
Over the past few years I have developed an intolerance to heat. If I am outside for an extended length of time on a very hot day, such as at an art fair, I end up nauseated, and totally drained and exhausted for the rest of the day. I was a little worried how the high temperature of the pool would affect me. The previous facility I went to did not have a therapy pool, their pool was kept in the low to mid 80's. Water temperature affects the body differently than air temperature. An 80 degree pool can feel pretty chilly. The therapy pool felt a warm to me, and I would have preferred the air temperature a little cooler, but I was comfortable. In fact, when I got home, I felt energized, and took care of some tasks around the house before I sat down to write.
There are many other types of water exercise classes, some stay in the shallower water so you can stand up, other classes are in the deeper water, with flotation belts or devices. The classes also vary in intensity, some very aerobic, others less so. If there is a facility near you that has water exercise classes but not an Arthritis class, ask about the intensity of the classes they have. Try them out to find a good fit for you. Remember that you aren't required to do all of every exercise, listen to your body and adjust as needed. Even with the Arthritis classes, you may need to build up slowly. That is okay. Less exercise is better than no exercise. Recent research with Fibromyalgia found that mild low impact exercise helps decrease pain and fatigue.
Wednesday, June 2, 2010
Massage Therapy Rubs Me the Right Way
Today I got a massage. I get one every two weeks, though my body would probably like it more often. I know some people with Fibromyalgia can't tolerate the pressure on their bodies, but for me, it loosens things up, and I feel more flexible afterwards. I usually feel less painful as well, but not always. By the next day, I often tighten up again, but for some people, the effects last much longer. Benefits of massage include decreased muscle spasms and tightness, decreased pain and increased flexibility, decreased blood pressure, increased circulation, decreased stress, depression and anxiety.
According to the Associated Bodywork and Massage Professionals website, "There are more than 250 variations of massage, bodywork, and somatic therapies and many practitioners utilize multiple techniques. The application of these techniques may include, but is not limited to, stroking, kneading, tapping, compression, vibration, rocking, friction, and pressure to the muscular structure or soft tissues of the human body. This may also include non-forceful passive or active movement and/or application of techniques intended to affect the energetic systems of the body. "
So what is a session of therapeutic massage like? I will describe a typical session with my massotherapist. I go into the massage room, where there is a massage table with soft, clean sheets and a blanket, depending on the weather. I get undressed down to my underpants, and slip under the covers. One of my favorite things is a soft warming pad under the bottom sheet, which starts to relax my muscles even before Susan walks in. There is also a chocolate kiss on the table, which I save for a treat after the massage. Soft music plays on a CD player.
Susan knocks on the door, and I tell her to come in. She starts with my arms, and moves from body part to body part, massaging, pressing, stretching. She uses lotion to decrease friction. She runs her fingers along the different muscle groups to detect knots and tight areas. When she finds them, she will work on it with her fingers, hands, forearms, or one of her various tools of her trade. when I am lying on my stomach, my face is resting on a padded horseshoe shaped 'cradle'. This keeps my head and neck aligned, while allowing me to breathe. I do sometimes get a stuffy or runny nose in this position.
One thing to keep in mind is that therapeutic massage has nothing to do with sex, and should not be confused with images in the media of 'massage parlors'. Susan is sensitive about this, and I have stopped the joking I did earlier on in our relationship. ((My husband and I both go to her, sometimes in back to back sessions, and we would sometimes joke about having joint sessions.) Massotherapists (people trained in therapeutic massage) are trained professionals, who follow ethical guidelines in regards to how they view and treat a client's body. The sheet covering me is pushed back to expose just the area Susan is working on, such as my leg or back. Private parts of my body are never exposed or touched.
Going rates for an hour session tend to range from around $65-$100. Some insurance companies will pay for massotherapy if it is prescribed for you by a doctor or other medical professional. A good place to find an inexpensive massage is at a massotherapy school. They will often have sessions where their students need to get practical experience under the supervision of their teacher, and they need bodies to practice on. You will not only get a massage at a good price, you will also be helping the next generation of massotherapists.
Each state has its own laws regarding requirements to become a massotherapist. In Ohio, where I live, they have to be licensed by the Medical Board. When looking for a massotherapist in your area, ask friends and family for a referral. Check the person's qualifications. The Associated Bodywork and Massage Professionals website has a listing of many types of bodywork and massage professionals, though you have to specify which type you are looking for from a long list. If you put 'AMTA' into your Internet browser, you will get several other unrelated organizations, as well as the American Massage Therapy Association chapter of many individual states. The national association website has alot of good info on finding a qualified therapist.
I asked Susan if there was anything she wanted to make sure I mentioned in this post. What she emphasized was the importance of communication. Don't be stoic. If something is uncomfortable, or hurts, speak up. If there is a part of your body that is bothering you and needs attention, let your therapist know. If the music makes you cringe, or you are sensitive to aromas, say so. You are paying them to give you treatment that will help you feel better. Communicating will help them help you.
According to the Associated Bodywork and Massage Professionals website, "There are more than 250 variations of massage, bodywork, and somatic therapies and many practitioners utilize multiple techniques. The application of these techniques may include, but is not limited to, stroking, kneading, tapping, compression, vibration, rocking, friction, and pressure to the muscular structure or soft tissues of the human body. This may also include non-forceful passive or active movement and/or application of techniques intended to affect the energetic systems of the body. "
So what is a session of therapeutic massage like? I will describe a typical session with my massotherapist. I go into the massage room, where there is a massage table with soft, clean sheets and a blanket, depending on the weather. I get undressed down to my underpants, and slip under the covers. One of my favorite things is a soft warming pad under the bottom sheet, which starts to relax my muscles even before Susan walks in. There is also a chocolate kiss on the table, which I save for a treat after the massage. Soft music plays on a CD player.
Susan knocks on the door, and I tell her to come in. She starts with my arms, and moves from body part to body part, massaging, pressing, stretching. She uses lotion to decrease friction. She runs her fingers along the different muscle groups to detect knots and tight areas. When she finds them, she will work on it with her fingers, hands, forearms, or one of her various tools of her trade. when I am lying on my stomach, my face is resting on a padded horseshoe shaped 'cradle'. This keeps my head and neck aligned, while allowing me to breathe. I do sometimes get a stuffy or runny nose in this position.
One thing to keep in mind is that therapeutic massage has nothing to do with sex, and should not be confused with images in the media of 'massage parlors'. Susan is sensitive about this, and I have stopped the joking I did earlier on in our relationship. ((My husband and I both go to her, sometimes in back to back sessions, and we would sometimes joke about having joint sessions.) Massotherapists (people trained in therapeutic massage) are trained professionals, who follow ethical guidelines in regards to how they view and treat a client's body. The sheet covering me is pushed back to expose just the area Susan is working on, such as my leg or back. Private parts of my body are never exposed or touched.
Going rates for an hour session tend to range from around $65-$100. Some insurance companies will pay for massotherapy if it is prescribed for you by a doctor or other medical professional. A good place to find an inexpensive massage is at a massotherapy school. They will often have sessions where their students need to get practical experience under the supervision of their teacher, and they need bodies to practice on. You will not only get a massage at a good price, you will also be helping the next generation of massotherapists.
Each state has its own laws regarding requirements to become a massotherapist. In Ohio, where I live, they have to be licensed by the Medical Board. When looking for a massotherapist in your area, ask friends and family for a referral. Check the person's qualifications. The Associated Bodywork and Massage Professionals website has a listing of many types of bodywork and massage professionals, though you have to specify which type you are looking for from a long list. If you put 'AMTA' into your Internet browser, you will get several other unrelated organizations, as well as the American Massage Therapy Association chapter of many individual states. The national association website has alot of good info on finding a qualified therapist.
I asked Susan if there was anything she wanted to make sure I mentioned in this post. What she emphasized was the importance of communication. Don't be stoic. If something is uncomfortable, or hurts, speak up. If there is a part of your body that is bothering you and needs attention, let your therapist know. If the music makes you cringe, or you are sensitive to aromas, say so. You are paying them to give you treatment that will help you feel better. Communicating will help them help you.
Tuesday, June 1, 2010
Comfort Food
I went to my doctor today, and we decided that it was time for the big guns. I had had the plantar fasciitis in my left foot for 10 months and right elbow tendinitis for 7 months, nothing I had tried helped. Today I got Depomedrol injections in both my elbow and heel. They weren't pleasant, especially the heel injection. Immediately afterward, they were fine (helped by anaesthetic in the injections).
The usual course with such injections is that the pain increases for a day or two, then subsides and the problem is solved. I had such an injection in my hip 24 years ago, and the pain did increase, but then did not subside. I ended up with bursitis in both hips for awhile, then the second hip healed, and I still have the original bursitis. I was hesitant to get the injections because of that experience, but enough was enough.
I plan to take it easy today, and probably tomorrow, to give my body parts time to heal. Coming home from the doctor's office, comfort food came to mind. Comfort food is an interesting phenomenon. It means different things to different people, and is usually associated with foods enjoyed with family growing up.
The Oxford English Dictionary and Merriam-Webster's Collegiate Dictionary both added 'comfort food' in their listings in 1997. According to Merriam-Webster's, it is "food prepared in a traditional style having a usually nostalgic or sentimental appeal."
Answers.com reports the results of several research projects on comfort food. In the US, the most commonly reported comfort foods are potato chips, ice cream, cookies and candy. Men tend to go for whole meals, while women prefer sweets, including, of course, chocolate. "In essence, comfort food provides individuals with a sense of security during troubling times by evoking emotions associated with safer and happier times."
The food network has a long list of comfort food recipes, mostly of the 'good ole hometown America' variety, like mac and cheese, fried chicken and meatloaf. When I think of comfort food, I think of Mom's chicken soup, and hot tea with honey.
When I got home, I made a pot of ginger tea, which is hot, sweet (because of the honey I put in it), and very satisfying. Ginger is said to help with nausea, indigestion, colds and sore throats and boosts immunity. To make ginger tea, get fresh ginger root (available at health food stores, as well as most grocery stores). Peel a 2 inch section of the root, and cut into very thin slices. Put in a pot with 3-4 cups of water, and simmer for 15-20 minutes. Strain out the ginger root if you want- I leave it in to nibble on. Add sugar or honey, and lemon slices if you want. Drink.
When you are feeling down, and want to grab some comfort food, think about this: Will this food make me feel better now, but worse (bloated, guilty, etc.) later? If so, some people do okay if they just take a small portion of the food, which will give them the comfort, but not the guilt. Others don't feel satisfied unless they eat a big gob, then regret it. Try looking for alternatives that will leave you feeling good in both the long and short run. Look for low fat, low sugar versions of what you crave. I am going to go make myself a reduced fat peanut butter and grape sandwich. Using grapes instead of jelly cuts the sugar, and gives more moisture, making it easier to eat.
What is your favorite comfort food? I know some people are reading this blog, because they have told me, but I would like to get some conversations going. Give me some comments so I know how I am doing. Give me your two cents on whatever my topic is each day. I would like to hear from you.
The usual course with such injections is that the pain increases for a day or two, then subsides and the problem is solved. I had such an injection in my hip 24 years ago, and the pain did increase, but then did not subside. I ended up with bursitis in both hips for awhile, then the second hip healed, and I still have the original bursitis. I was hesitant to get the injections because of that experience, but enough was enough.
I plan to take it easy today, and probably tomorrow, to give my body parts time to heal. Coming home from the doctor's office, comfort food came to mind. Comfort food is an interesting phenomenon. It means different things to different people, and is usually associated with foods enjoyed with family growing up.
The Oxford English Dictionary and Merriam-Webster's Collegiate Dictionary both added 'comfort food' in their listings in 1997. According to Merriam-Webster's, it is "food prepared in a traditional style having a usually nostalgic or sentimental appeal."
Answers.com reports the results of several research projects on comfort food. In the US, the most commonly reported comfort foods are potato chips, ice cream, cookies and candy. Men tend to go for whole meals, while women prefer sweets, including, of course, chocolate. "In essence, comfort food provides individuals with a sense of security during troubling times by evoking emotions associated with safer and happier times."
The food network has a long list of comfort food recipes, mostly of the 'good ole hometown America' variety, like mac and cheese, fried chicken and meatloaf. When I think of comfort food, I think of Mom's chicken soup, and hot tea with honey.
When I got home, I made a pot of ginger tea, which is hot, sweet (because of the honey I put in it), and very satisfying. Ginger is said to help with nausea, indigestion, colds and sore throats and boosts immunity. To make ginger tea, get fresh ginger root (available at health food stores, as well as most grocery stores). Peel a 2 inch section of the root, and cut into very thin slices. Put in a pot with 3-4 cups of water, and simmer for 15-20 minutes. Strain out the ginger root if you want- I leave it in to nibble on. Add sugar or honey, and lemon slices if you want. Drink.
When you are feeling down, and want to grab some comfort food, think about this: Will this food make me feel better now, but worse (bloated, guilty, etc.) later? If so, some people do okay if they just take a small portion of the food, which will give them the comfort, but not the guilt. Others don't feel satisfied unless they eat a big gob, then regret it. Try looking for alternatives that will leave you feeling good in both the long and short run. Look for low fat, low sugar versions of what you crave. I am going to go make myself a reduced fat peanut butter and grape sandwich. Using grapes instead of jelly cuts the sugar, and gives more moisture, making it easier to eat.
What is your favorite comfort food? I know some people are reading this blog, because they have told me, but I would like to get some conversations going. Give me some comments so I know how I am doing. Give me your two cents on whatever my topic is each day. I would like to hear from you.
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