January is a busy month and there are many Awareness Days read about it.

Cervical Health Awareness Month

National Blood Donor Month

National CBD Month

National Slavery and Human Trafficking Prevention Month

National Volunteer Blood Donor Month

Poverty Awareness Month

Poverty in America Awareness Month

Stalking Awareness Month

National Obesity Awareness Week

World Religion Day

Roe vs. Wade Day

International Holocaust Remembrance Day

International Reducing CO2 Emissions Day

Marijuana Awareness Month

Raynaud’s Awareness Month

Spay/Neuter Awareness Month

Melinda

You have probably heard the phrase ‘self-care‘ a lot over the past few years. It is a buzzword that seems to be sticking, and many are advocating for the practice of self-care to be something everyone regularly does. This is especially important for those living with chronic conditions. Being in the pain all or most of the time, along with physical limitations and fatigue, can be exhausting. Taking the time for yourself to do something that makes you feel better is more important for those who don’t have the luxury of living life in the way those without chronic illnesses can.

How do you practice self-care, even when you can’t get out of bed? It can be tricky but not impossible. Making sure you meet your basic needs of eating, drinking, washing, and maintaining your hygiene is as self-care, and for some, this is more than enough and all they can do. 

Ask for Help

If you know you are struggling with your health condition, ask others for help. Be it your healthcare provider, family, or friends, or even your workplace if you go to a place of work. Knowing when you need to relax and take it easy is something most but not all people living with a chronic illness will recognize. Plan ahead for when you feel your symptoms may get worse and lean on those around you for help to take some of the pressure off you and allow yourself time to heal as you work through this period.

Eat Well

It can be tempting to skip meals or reach for junk food when you feel bad. Comfort food feels well, comforting. But doing this regularly won’t serve you well when it comes to your long-term health. Even though your body isn’t 100% physical, you can make sure you are eating a well balanced and varied diet. This will help to boost your immune system and reduce those sluggish feelings associated with a diet lacking in a variety of fruits, vegetables, and healthy foods such as seeds, nuts, fatty acids, and all the minerals your body needs to function correctly.

Routine

Once you know what you need as a bare minimum to help you manage your symptoms, develop a routine and ways of managing your day-to-day activities. Look for tools, hacks, and tricks to make things easier for yourself and allow yourself breathing space so as not to overdo it. Know your limits and make a list of what makes your symptoms worse and what you can do to alleviate them when they flare up. 

This is a collaborative post.

Melinda

Recipe from True Comfort by Kristi Cavallari

Ingredients

1/4 cup of full-fat coconut milk

1/4 cup almond milk

1/2 cup brewed espresso (about 3 shots)

Sweetener of your choice like a splash of maple syrup

How to make

In a small saucepan, combine coconut and almond milk, and warm the mixture over medium-high heat to your desired temperature.

Add the espresso and sweetener and whisk until combined

Pour into a mug and enjoy.

This sounds delicious, just like the ones made in Spain.

Relax and work on clearing your head for a few minutes. This is the type of self-care we need every day.

Melinda

The recipe is from True Comfort by Kristin Cavallari

I love to drink hot drinks in the winter and take a break while drinking. Just slip away for some self-care time enjoying your favorite drink. You owe yourself a chance to relax by taking mini breaks from work.

Serves 1 and can be adjusted to serve more.

Ingredients:

1 cup full-fat coconut milk

1/4 teaspoon activated charcoal (from 2 capsules)

1/4 teaspoon finely chopped fresh rosemary

1-2 shots of espresso

1 teaspoon pure maple syrup

How to make

In a small saucepan, warm the coconut milk over medium-high heat to your desired temperature. Pour the warmed milk into a high-powered blender and add the charcoal, rosemary, espresso, and maple syrup.

Blend until combined and slightly frothy, about 1 minute.

Pour into a mug and enjoy.

Enjoy!

Melinda

Recipe from True Comfort by Kristi Cavallari

Makes about four cups

Ingredients

10 apples, such as Fuji or Gala, quartered but not peeled or cored

1/2 cup coconut sugar

1 tablespoon of ground cinnamon

1 tablespoon allspice

How to make

Place apples in a large pot and add water until it covers the apples by one inch

Bring to a boil

Then stir in the sugar, cinnamon, and allspice

Reduce the heat to a low boil and cook uncovered for 1 hour

Then cover the pot, reduce the heat further, and cook on simmer for another two hours

Pour the cider. through a fine-mesh strainer into a large bowl, working in batches if needed

Place cider in the fridge and let it cool completely, or enjoy it right away while it’s still warm.

It can be kept in the fridge for one week.

I can see myself relaxing and sipping on hot Apple Cider.

Enjoy.

Melinda

This is a perfect example of a dog who was not trained by a Mother or son. There are the types of dogs who don’t want you to be a Pet Parent, both of you will go unfilled and cause the dog to act out in a way that is not normal. You HAVE to train every dog, the amount of time each dog needs can be found when you research the right type of pet for you and your family.

My husband works from home and takes both dogs on a walk around lunchtime. He was several houses away from where the boy and dog were in the front. Out of nowhere here comes this big dog attacking my husband a bit one dog twice. He was holding the dog off and was screaming for the boy to get his dog. He had no control of the dog, he would not listen to any command. The boy runs in and she comes outside, just like the boy she has no control over the dog.

This is a situation that needs immediate attention.

My little guy limped for a few days but didn’t need any treatment.

I thought about it, a not-trained or dangerous dog needs a call to Animal Services. My thoughts were simple they bought a dog not knowing they needed care and training. The dog could be a threat to our neighborhood.

I talked with Animal Services and gave her the information from the attack. I said it’s clearly a lack of training, including the mother leaving her 8-year-old in the front yard with the dog. I reiterated that I didn’t see the attack but the boy and his mother were not trained to control the dog. I said they need some training fast.

My husband had picked up the dogs at one point, and he just turned the other way and hoped the dog wouldn’t follow. The next time he walked the dogs she started yelling at my husband.

What if this happened to you as you walked down the street? Only you are injured, and your dog is in bad shape. Check to see how bad you are and get the dog to the Veterinary Clinic. Keep all of your receipts, send a copy to a neighbor whose dog was involved, and send a copy to Animal Services.

Buy the right breed, then give them everything they need to be a happy dog.

Melinda

Let’s talk about a subject that doesn’t come up in everyday conversation. 

There are so many Azo or other Urinary tract infection medications on the shelves and you need to read the ingredients. I do most of the shopping at Amazon and they have an Azo for whatever your target is. 

If you are not allowed to use NSAIDs, read each package carefully. I can’t take them and several I looked at had NSAIDs. 

But the no-stain type of Azo or others. The stain they leave is bright orange and doesn’t come out in the wash. 

Azo is meant as a short-term patch. If you are using it longer than recommended, don’t make the mistake I made and let it go on for two months. I knew, but I had so many health issues coming up at the same time. Letting a Urinary Tract Infection can progress to a Kidney Infection which is exactly what happened to me. 

When I was in my early 20s I started getting UTIs often until I saw an Urologist.

These are good tips for everyone. 

If your clothes are wet for a long time, it can start a UIT. Back when I was diving I brought a dry change of clothes. 

After sex go pee.

Change your feminine pads often. 

Wear cotton panties, they breathe better. 

Use a feminine wipe after a bowel movement. 

I’m sure this is a much longer conversation, maybe you have a post to share. 

I hope this helps.

Melinda

By Jessica Walker 

Last Updated: 14 Dec 2023

Setting goals helps me balance my mental health, find a middle ground, make measurable progress, and give myself grace during the ups and downs of bipolar disorder.

Have you ever had the experience of simply hearing a word and then suddenly having negative thoughts fill up your brain?

Well, I have. And, for me, that word is “resolutions.”

At the beginning of every year, it seems as if everyone in the whole world is focusing on one thing they want to change in their lives.

They do research and buy all the equipment, clothes, drinks, and pills to help them achieve their resolution for the year. They give it all they have … for about three weeks. And then they quit.

There are many reasons why people give up their New Year’s resolutions. Often, it’s trying to make too big of a change all at once, a lack of planning, a lack of support, or not choosing something that they can stay motivated about in the long run. Sadly, they then often feel like they’ve failed — or, worse, that they are failures.

This is why, instead of resolutions, I set goals for myself.

Words Matter and Can Affect Your Thinking

The word “goal” sounds fun.

Well, it does to me, anyway!

Even though some people might think that the words mean the same thing, “resolution” and “goal” have different tones and connotations around them.

Resolutions seem like all-or-nothing situations. You “resolve” to do (or not do) something. It will or won’t happen.

Whereas goals bring up images of playing a fun game and trying to achieve something — and that’s something I’d be interested in.

Setting Goals Is Exciting and Meaningful

Goals are things we want to achieve. Each year, I think about what I want to do, learn, explore, and see. Some of these goals might be things that won’t happen for years, but they’re on my list. (And I love a good list!)

It’s also exciting to really sit down and think about what you want. There are no limitations! With a resolution, it’s about one goal and there is only one thing to do — which is to achieve it. There are no other options or any leeway.

With goals, when you think about what your heart wants, you can really dig deep. Not all goals are life-changing. There are common goals like lose weight, read more books, learn Spanish, get a pay raise, and so on. But some goals could be those bucket-list dreams. And it takes time to reflect in order to determine these goals. It involves getting to know who you are and recognizing what you really want out of life.

Goals to Manage Bipolar Symptoms

Goals might have to do with who we are as people. And they could relate to how we live our lives with bipolar. Maybe now’s the time to commit to finding a new doctor, if your current one isn’t meeting your needs. Or perhaps it’s time to reflect on your lifestyle choices and try to sort out what triggers you could address in an effort to improve mood stability and feel more comfortable day-to-day.

Using Goals to Self-Reflect and Measure Progress

I’ve been making lists of my goals for years, and I really do enjoy it. Some years are fantastic for meeting my goals, others, not so much. Without the pressure of “resolutions,” reviewing the year feels like a good thing.

1. Look Back at Last Year’s List

When I’m making my list of goals, I always look back and the past year’s list. If there are any that were not met, I add them to my new list — but only if they’re still relevant.

Each year, life situations change and so do our priorities. This means the things you wanted in life in the past, even only 12 months ago, might not be what you want now.

Like I said, goals do not have to be just “normal” ones; they can be about building relationships and finding out more about who you are.

Choose a Format That Works for You

When creating my “goals” list, I use the Notes feature of my phone and set it as a checklist. I find that this is the easiest way to make sure I can find the list and keep track of my goals from year to year. Plus, keeping it in a checklist format makes it easier to see each goal; and, when you’re done and you’ve achieved a goal, there is a checkmark next to it. It keeps it organized. And it lets you see what you’ve accomplished.

3. Consider Overarching Goals and Measurable Goals

I list out everything I want to do in life. Here are some of my goals that I have had in the past or that I’m still doing or working toward now:

• Find joy in every day
• Find an amazing job
• Stop being wasteful
• Save money from each paycheck
• Sit up straight
• Read six books
• Lose 15 pounds
• Reduce social media use
• Exercise and yoga
• Mini-vacation (weekend getaways)

As you can see, the list could go on and on. There are goals that can’t be measured (like sitting up straight), and there are some that are number-specific (like reading six books). I’ve heard many times that making sure a goal is number-specific can help you achieve it because there’s something there for you to measure.

Let’s look at two of my measurable goals: lose 15 pounds and read six books. Now, I did lose the weight (and gained it back and lost it again) … but that book goal is getting rolled right over to this year because I only read two and half books.

Looking at these two goals, I don’t feel pressured. I see progress.

4. Give Yourself a Lot of Grace

The reason I set goals and not resolutions is that I feel like goals suit me better. If I don’t accomplish something in that year, it’s okay.

I give myself a lot of grace. I forgive myself, and I don’t beat myself up if things didn’t or don’t go according to my plan.

The Positivity of Setting Goals

In doing this, I’m meeting myself with positivity, which will leave me in a good mental state. In using goals, I find that I’m not denying myself anything. I’m looking to increase something. Even with the weight-loss goal, I’m trying to increase my health.

With each of these goals, I’m trying to make myself better. I am trying to find my middle ground. Balancing out my life with a set of goals in my hand helps me balance out my mental health.

If I’m manic and I get two goals accomplished, then right on! On the other hand, if I’m depressed and something doesn’t get done, it’s OK.

Life is so unpredictable, and we can plan our lives out to the T (which I do), but things change. As the saying goes, “If you want to make God laugh, tell him your plans.”

Resolutions only go one way and seem so finite to me. I’m hoping to accomplish all my goals for this year. Yes, I have a plan — and I’ll be adding “Go with the flow” to this year’s list.

My goals help me to enjoy life, to find the good in life, and to live it fully. There will be ups and downs, good times and bad, but there’s always grace and forgiveness for myself.

Here’s to accomplishing my goals and, yours! Happy New Year!

She has excellent ideas on how to set goals and how to manage them with Bipolar Disorder.

Melinda

References:

bpHope.com

 

It’s important to understand what gluten is and where to look to establish a gluten-free lifestyle. As more people are diagnosed gluten intolerant more pre-made products will become available making choices much easier. I plan to write some posts on the Gluten-Free lifestyle in the coming months. Below is a short list of items and ingredients you can eat.

The Information is taken from Gluten Freedom by Alessio Fasano, MD. Founder and Director of the Center for Celiac Research at Massachusetts General Hospital Harvard Medical School. 

Gluten is found in common foods such as breads, cereals, baked goods, and pasta. Because it’s used in processed foods as an additive or preservative, gluten is also found in a wide variety of foods and nonfood items from prescription medications to Play-Doh. If you are a food shopper in the family, you must learn to read labels very carefully to comply with a gluten-free diet.

Things You Can Eat on the Gluten-Free Diet

Gluten-Free Grains, Flours, Seeds and Starches

• Amaranth
• Arrowroot
• Buckwheat
• Cassava
• Corn
• Flaxseed
• Nut Flours
• Millet
• Montina
• Gluten-Free Oats
• Quinoa
• Rice
• Sago
• Sorghum
• Tapioca
• Teff
• Wild rice

Safe Ingredients List 

• Vinegar except for malt vinegar 
• Distilled alcohol
• Carmel color
• Citric acid
• Spices
• Monosodium glutamate
• Maltodextrin
• Mono- and diglycerides
• Artificial flavor and color
• Natural flavor and color 

While struggling with Lyme Disease, every time I saw my doctor he would encourage me to go Gluten-Free. I couldn’t do it, probably more like didn’t want to. 

I think there’s a ramp-up in going gluten-free, cold turkey may be too much at one time. 

Melinda