LIVE WITH INTENTION

Happy New Year!

The last quarter of the year was busy with the usual holiday hustle and bustle so I took a break from writing this blog.  In my THIRD QUARTER UPDATE last year, I mentioned I was having some stomach issues.  Well, after a few tests I was told it was just acid reflux.  I figured that was case because my Fibromyalgia can cause that issue.  I was glad it was nothing serious and not a new illness.

My word for 2017 was “action”.  For the most part I did make progress in this area although I did not reach my ultimate goal for the year which was to exercise regularly.  I have realized the reason I have not succeeded at this goal is because I do not make it a priority on my to-do list.  I always use the excuse “I don’t have time” but actually I really mean “It is not a priority”.  If I want to achieve my goal of living a balanced life with chronic illnesses, I need to make it a priority.

In December I started thinking about what my goals and word for the year will be for 2018.  While out shopping for a gift for a friend I found a scented candle.  On the jar it said, “Live with Intention”.  Immediately I was drawn to the phrase.  What a motivation it would be to think about that each day!  This is what I need- INTENTION!  I need to make a conscious plan and focus on my target.  This can apply to so many other aspects of my life.  My main goal is to improve my physical health but I also have spiritual and social goals for 2018.  This year I will continue with the small steps towards change I accomplished in 2017 and make a more concrete plan.

Love these motivational printables about how to be intentional. Bible verse 1 Timothy 4:15-16 about being intentional and definition of intentional.

 

 

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SUNDAY SUPPER – SPICY COLLARDS AND BLACK-EYED PEA SOUP

Ingredients

  • 2 onions , diced
  • 2 ribs celery , diced
  • 1 cup diced green bell pepper
  • 3-4 cloves garlic , minced
  • 2 cups dried black-eyed peas , picked over and rinsed
  • 6 cups water
  • 1 pound collard greens , tough stems removed and greens chopped
  • 1 1/2 teaspoons dried thyme (divided)
  • 1 teaspoon oregano (divided)
  • 1 16- ounce can tomatoes (fire-roasted preferred)
  • 1 tablespoon hot sauce
  • 1/4 teaspoon cayenne (to taste)
  • 1/2 teaspoon chipotle pepper (to taste)
  • 1/2 teaspoon smoked Spanish paprika
  • 1 -2 teaspoons salt (to taste)
  • 1 tablespoon double strength tomato paste (or 2 tbsp. regular)
  • 1/4 teaspoon black pepper
  • additional water (or vegetable broth), as needed

Instructions

  1. Heat a pressure cooker or large pot and add the onions. (Electric pressure cooker users, use Sauté or Brown setting.) Sauté for about 5 minutes, until they begin to brown. Add the celery, green pepper, and garlic, and cook, stirring, for 3 more minutes.

  2. Add the black-eyed peas, water, 1 teaspoon of the thyme, and 1/2 teaspoon of oregano.
  3. Cooking: If using a pressure cooker, seal the cooker and cook for 10 minutes after it reaches high pressure; use a quick-release method to bring down the pressure.
  4. If cooking in a regular pot, cook until peas are tender, about 45-55 minutes.
  5. Once the peas are tender, add the reserved herbs and all remaining ingredients and simmer on low for at least 25 minutes to allow flavors to develop. If the soup is too thick, add up to two cups water or vegetable broth until it’s the consistency of soup. (Electric pressure cooker users, use the Sauté or Brown setting and adjust the heat to low if possible, or use Keep Warm.) Serve with brown rice with additional hot sauce. (Garnishing with fresh oregano is optional.)

    ***Also great with cornbread!

http://blog.fatfreevegan.com/2008/05/spicy-collards-and-black-eyed-pea-soup.html

 

NATIONAL DIABETES MONTH

November is National Diabetes Month.  Diabetes is a disease that affects your body’s ability to produce or use insulin. Insulin is a hormone. When your body turns the food you eat into energy (also called sugar or glucose), insulin is released to help transport this energy to the cells.

There are two types of Diabetes.  Type 1 is usually diagnosed in children.  In Type 1 Diabetes the body does not produce insulin at all.  Only about 5% of the people with Diabetes have this type.  In the more common Type 2 Diabetes, the body does use insulin properly.  This is called insulin resistance.  Some people can control Type 2 with diet and exercise but may need oral medications to maintain normal blood sugar levels.

Risk factors for Type 2 Diabetes include age, family history of Diabetes, inactivity and obesity.  In 2015, 30.3 million had Diabetes and 7.2 million were undiagnosed.  It is important to understand the risk factors and be tested if one has a family history of Diabetes.  Early diagnosis and management of the illness can reduce the chances of complications such as nerve damage, blindness, and limb amputations.  One’s risk can be lowered by maintaining a healthy weight, eating a balanced diet, ceaseing smoking, and lowering cholesterol levels.

The following is a list of common symptoms of diabetes however in Type 2 Diabetes they often go unnoticed:

  • Urinating often
  • Feeling very thirsty
  • Feeling very hungry – even though you are eating
  • Extreme fatigue
  • Blurry vision
  • Cuts/bruises that are slow to heal
  • Weight loss – even though you are eating more (type 1)
  • Tingling, pain, or numbness in the hands/feet (type 2)

This information has been obtained from the American Diabetes Association.  See the website to take a Type 2 Risk Test:

http://www.diabetes.org/are-you-at-risk/diabetes-risk-test/?loc=atrisk-slabnav

 

LIVING IN CAPTIVITY

Yesterday my husband and I went to the Audubon Center for Birds of Prey.  This center provides rescue and rehabilitation of injured raptors including falcons, eagles and owls (my favorite).  We saw many with broken wings and other bones and a couple with vision impairments.  Most were in cages but some were tethered to a perch so they could not fly away from the protection of the facility.  Not being able to survive on their own, they were being held in captivity.

This reminds me of how I feel at times, living with multiple chronic illnesses.  I feel I am caged by my illnesses because I cannot function the way a normal person’s body functions.  The limits on the food I can eat due to Diabetes and the amount of energy I can expend in one day due to Psoriatic Arthritis and Fibromyalgia keep me confined.  I am not free to do as I please because my body cannot function on its own.  I have to manually regulate many of my body functions with medication, diet and managing movement.

Being ill my entire life, I have learned how to relieve some of the feelings of restriction:

  1. Acknowledgement:  I had to acknowledge my emotional, physical and mental state.  I had to recognize my feelings of grief and sadness about being sick.  Once one grieves the loss of being ill, it becomes more real.  Once the grief was resolved I was in a better mental state to deal with the physical issues.
  2. Identify what needs to be changed:  I had to accept the way I was functioning needed to change in order for me to manage my illnesses more effectively.  For example, I can no longer do a long list of chores in one day.  I now have to break up my activity in short segments.  In other words, I had to examine what aspects of my life were being impacted by my illnesses and make changes.
  3. Make one change at a time: I gradually worked on each aspect of myself taking one step at a time.  Once I dealt with my emotional state, it helped other aspects of my life.  Then I was able to work on making changes to my daily activities which help my overall health and energy levels.
  4. Engage in a new adventure: Learn something new, join a social group, volunteer in the community.  Engaging more with others and helping the community create a sense of purpose which generates hope for the future.
  5. Reward: As changes are being accomplished, give yourself a reward!  It can be anything, even a small moment of self-care.  For me that means a manicure and pedicure!
  6. Share your story: Share what you are going through with others.  You never know what you can learn from someone else or what they can learn from you!

SUNDAY SUPPER- SWEET AND SOUR CHICKPEAS

CHICKPEA
Sweet and Sour Sauce
  1. ½ cup sugar
  2. 8 tablespoons white vinegar
  3. 3 tablespoons ketchup
  4. 2 tablespoons soy sauce
  5. ½ teaspoon garlic powder
  6. 4 tablespoons water
  7. 3 tablespoons corn starch whisked with 3 tablespoons water
Chickpeas and Peppers
  1. 1 tablespoon olive oil
  2. 3 cloves garlic, minced
  3. 1 large red bell pepper, sliced
  4. 1 large green bell pepper, sliced
  5. 2 cans chickpeas, drained and rinsed
  6. ½ teaspoon salt
  7. ¼ teaspoon black pepper
  8. 1 tablespoon sesame seeds
Instructions
  1. In a bowl, whisk together the sauce ingredients and set aside.
  2. Over medium high heat, add the olive oil, peppers, salt, and peppers; sauté for 3-4 minutes; until peppers are heated through and slightly tender.
  3. Add the garlic and stir into the peppers. Sauté for 1 minute.
  4. Add the chickpeas and stir into the peppers. Cook for 1-2 minutes.
  5. Add the sauce mixture and stir all together. Lower the temperature to a low simmer and cook for 8-10 minutes.
  6. At the last minute, toss in the sesame seeds and give one last stir.
  7. Serve immediately with steamed rice.
By Lord Byron’s Kitchen

3rd QUARTER UPDATE

Wow, the end of the third quarter of the year!  This year is flying by and I am still working towards my ultimate goal of the year, to exercise regularly.  I have taken steps towards that goal so I guess I have taken some action.  I did buy a balance board and I do use it on my breaks at work but just on a regular basis.  I also have gone to a few Yoga classes but I need to find one that fits my schedule.  This week I am going to try a new facility that is close to my house and has classes available during appropriate times for me.  Hopefully this will be the place for me!

One thing I have learned about making change is it takes time.  I think the main reason I don’t exercise is because I find other things to do rather than take the time to exercise.  My old story is I don’t have time or energy to exercise.  My new story is I am a healthy person who is energized by exercise and makes time to do it.  This new outlook will help motivate me to follow through on the plan.  In addition to motivation, I need to eliminate the excuse that I don’t have the time.  By searching different options, I have finally found a place that does work in my schedule.  Now I have no excuse not to exercise.  I need to continue my vision of being a healthy person to accomplish this goal.

As far as my overall health things are better except for some stomach issues.  I had a couple of MRI’s and an endoscopy done in the past couple of months.  The doctor told me my stomach doesn’t work right.  This could be a complication due to my other medical issues.  I will find out more when I get the results of all the tests in a couple of weeks.  Until then, I will deal with things as they happen and continue to work towards my goal of being a healthy person.  Well, as healthy as I can be.

MY NEW STORY

At the beginning of 2017 I chose my word for the year to be “action”.  This was going to be the year to act on making the changes necessary to create a balanced life while living with chronic illnesses.  I must alter my approach to the challenges of life in order to achieve my goal of a stable life.  But, change is hard.  How do I make the changes become my new normal?

I discovered the book “Live the Best Story of Your Life: A World’s Champion’s Guide to Lasting Change” by Bob Litwin.  The author is a champion tennis player turned business coach.  The key to this book is changing from one’s Old Story to a New Story.  One often creates a story based on the comments and reactions one receives from parents, friends, etc.  One can misconstrue the responses from others creating a distorted perception of self.  This made me think about my own Old Story.  In my past, I viewed people’s constructive criticism of me as negative which destroyed my self-confidence.  These false ideas took over and for years I continued to engage in negative self-talk, like an annoying parrot on my shoulder.  My Old Story was filled with self-doubt, lake of self-confidence, lack of discipline, low motivation, and feeling of inferiority to others.  I didn’t realize until reading this book that for the past few years I have been working on changing my perception of myself.  I had to stop listening to my Old Story and start creating a New Story.  In my New Story, I am confident about what I know, am disciplined, motivated to stay healthy, and feel I am valuable to others.  The story I had been telling myself for most of my life was not real and was holding back from the person I want to be.

Now that I have discovered what I want in my New Story, I can begin to make behavioral changes in order reach my goal of a balanced life.  Changing my self-perception from “I can’t” to “how can I” has opened my mind to accept change is possible instead of hard.