Overcoming Knee Pain

Recently, I’ve been experiencing some knee pain in my right knee during certain activities. I decided to do some gentle stretching and use some natural creams and essential oils to aid in the healing process. I also looked up what Louise Hay suggested the underlying cause could be in her book: "You Can Heal Your Life.”

She suggests possible challenges with pride, ego, fear, inflexibility, and the inability to bend. She suggests repeating a positive affirmation such as:

“I am flexible and flowing, forgiveness, understanding, compassion.” “I bend and flow with ease, and all is well.”

Maybe try saying this out loud or in your mind a few times throughout the day and even adding to it if it feels right. I’ve included a guided relaxation I created to help relax and relieve knee pain. Try it whenever you have time maybe a few times a week.

I’d love to hear how it helped and as always, welcome any questions or feedback.

Blessings, health, and happiness to you!

Christmas Connection

It’s that time of year again, decorating, baking, shopping, family, parties, the list goes on and on. All wonderful, exciting things, but also things that can contribute to unnecessary stress in our lives, leaving us feeling overwhelmed and disconnected.

I love Christmastime, but throughout the years, I’ve noticed myself getting a little anxiety- ridden as the season draws near. So, I did some self-assessing and realized that I needed to simplify what and how I enjoy the season.

I used to feel obligated to say yes to every soirée or invitation that came my way. Now, I look at what needs to be accomplished and if those things can happen without my sanity being compromised, I engage in them, if not, I graciously and peacefully decline. Besides, I wouldn’t want to not enjoy the activity, because I was worrying about what all I wasn’t getting done.

There was also a time when we used to travel 3 places on Christmas Day due to my parents being divorced, not including church and my mother-in-law’s on Christmas Eve. Now, we only go 2 places and either Celebrate the day after or a few days before. It’s so much more enjoyable to be able to actually spend TIME with those we love than to just show up exhausted and disconnected just to say we visited.

Remember, Christmas doesn’t have to be all in one day, it’s a season, ENJOY IT!

I’ve also started to allow myself 5-10 minutes in the morning or evening to just sit and look at the soft, twinkling glow of our Christmas tree. You’d be amazed what just 5 minutes can do to help regroup and reconnect you.

My nana used to tell my mom when she was frazzled at Christmas: “Christmas will come and Christmas will go, just like it always does every year.” Thinking back to her words, I’ve realized that those words are so true. If something doesn’t get done or everything doesn’t turn out “perfect”, it doesn’t matter, because Christmas wont be cancelled!

Another thing that has been helpful is to have a few meaningful traditions with our kids, every year we like to start the season off with attending “A Christmas Carol” at the Byham Theater. It really sets the tone for the season. If you can’t go to the show, watch it on DVD, traditions don’t have to be expensive.

Regardless of what you decide works for you and your family, remember to stop and just take it all in.Christmas comes once a year, enjoy all of your decorations, cookies, family, whatever feels like home to you.

I hope you find some magical and peaceful moments this season as you go about merry-making and I hope this post will encourage you to embrace connection to yourself and others.

May the hope of the season fill your heart and home and may God bless you and your family in the coming year!

Joelle

The YUM Factor of Nutrition & Wellness

It’s that time of year when everywhere we turn, it seems there’s something tasty calling our name. It doesn’t take long before our taste testing leads to not feeling so well in more ways than one.

There’s plenty of research that shows we are what we eat and that nutrition has a direct influence on not just how we look, but also how we feel. I know personally, that when I’m not eating well, I tend to feel, tired, irritable, hungrier, and just all around blah. I have also noticed that not eating well takes a toll on my immune system as well and we all know how fun a stuffy nose and cough can be.

However, when I’m making healthier choices, I have more energy, my mood is more positive, I don’t feel as hungry and I’m able to get most of my to do list finished without feeling famished.

Before you stop reading due to the same old same old, hear me out. I would be lying if I told you that I’m never going to eat sweets again or anything else that I enjoy for that matter. However, I have found some ways to tweak those things I enjoy to make them healthier so that I can indulge more often. Simply using organic or more natural and gluten free ingredients, can make a world of difference and in many cases, taste does not have to be sacrificed.

For instance, you can make your own pumpkin ice-cream with just a few ingredients. You can use Breyer’s vanilla or any type of other organic ice-cream and mix in a few tablespoons of organic pumpkin for a healthier version of your favorite ice-cream store’s. You can replace regular refined flour for almond, gluten free, or organic. There are so many options available at places like Aldi and Wal-Mart that it also doesn’t have to cost a fortune. Today I made pumpkin protein bars from a recipe I clipped out of a magazine. I used organic ingredients I had on hand and substituted one ingredient for another and within 30 minutes, they were out of the oven and ready to be tasted. ☺

When I make healthier desserts by using agave nectar, raw honey, stevia, or organic sugar, I feel better and believe it or not, it TASTES better! At the bottom of this article, you will find the recipe for pumpkin protein bars. I hope you enjoy them as much as we do and that you adjust the recipe to what tastes good to you. Please feel free to share any feedback or questions, I’d love to hear from you.         

Enjoy and as always, I wish you blessings, health, and happiness!

Joelle🍁🍂
 

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Pumpkin Protein Bars

Preheat oven to 350. In a large bowl, stir together ½ cup +2 tablespoons of canned pumpkin, ¼ cup of agave nectar, two large eggs, and 2 tablespoons of creamy almond butter or peanut butter until smooth ( I used peanut butter).

In a separate bowl, whisk together 1 cup of Almond flour (or flour of your choice), ½ teaspoon of baking soda, ½ teaspoon of fine salt, and ¼ teaspoon each, of ground cinnamon,  nutmeg, and cloves (I did not use cloves as I do not like the taste).

Combine bowls and stir until well blended.

Pour into a greased 8 x 8” baking dish and bake for 25 to 30 minutes or until a tester comes out clean. Let cool and then refrigerate before slicing. You can store these in the fridge.

10 Steps to Move Forward After Loss

November 4th will be one year since my nana passed away suddenly; she held a big part of my heart and losing her has been anything, but easy. I remember getting the call that morning that she had been taken to the hospital and things didn’t look good. I rushed as fast as I could to get my twins ready for school and then received another call that I needed to come now. I sped as fast as I could, praying for her to just hold on until I could get there. Somehow, I felt like if she heard my voice, she would wake up just like she always had in times past.

When I got there, they wanted me to wait in a room, I was so frantic that I had my mom watch my children and I was able to get back to her room in the ER. When I saw her, I said: “Nana!” She didn’t wake up and the nurses continued putting her on life support. My heart crumbled and I began to sob, the nurses tried to comfort me as they so graciously worked around me.

The next few days were a blur and God gave me the strength to hold everything together. Every night for weeks, I would cry in the shower trying to make sense of it all and get used to the new normal.

As the weeks went by and turned into months, I began searching for positive ways to move forward while allowing myself to grieve. Thinking of good times and words of wisdom she had taught me throughout my life helped me to begin my journey without her.

I’d like to offer you some ways to move forward after a loss. Although I can’t promise it will always be easy, it is doable and can help ease the pain.

1. Embrace the hurt, allow yourself to feel your feelings.

2. Let your feelings out, whether alone or with someone you feel comfortable with. Your mind and body need this release.

3. Write it all down, every thought, feeling, and/or memory that you can think of.

4. Pray.

5. Put a nice picture of that person somewhere you can see it each day. I have a beautiful picture of my nana on my kitchen window sill from her 80th birthday party we had for her 2 months before she passed.

6. Even if you think they can’t hear you, talk to them, tell them how much you miss them. I talk to my nana’s picture often, it helps to just say what I feel.

7. If you’re able to, visit their grave. My nana is buried in a mausoleum and on her birthday, my children and I went there and then went and had ice-cream at one of her favorite places in order to celebrate her memory.

8. Find a therapist that you can talk to, never underestimate the power of a good therapy session. There’s no shame in it, I have one that I see monthly.

9. Go to church where you can be lifted up in God’s word and by other believers.

10. Do something charitable in their memory. This year, my therapist gave me a flyer to put in my office about a charity called: Soup for a Claus. Ironically enough, it takes place on November 4th from Noon-3pm on the anniversary of her passing. Proceeds go to under privileged children, tickets can be purchased in advance for $10.00 by mailing a check to Trib Total Media, 210 Fourth Avenue, Tarentum, PA 15084 or by calling: 412-320-7956. Children 5 and under are free.

I hope you will try some of these suggestions and that they will help you move forward in your new journey.

How do you grieve? What’s been helpful for you? As always, I’d love to hear from you and welcome and questions or feedback.

Many blessings, and much health and happiness to you,

Joelle

3 Places That Will Make You Flock to Pennsylvania to Boost Your Mental Health

[Guest post by Jennifer Scott. Jennifer is a life coach and blogger from Walnut, CA. You can learn more about her at Spiritfinder.org or email her at jennifer@spiritfinder.org Thanks for contributing, Jennifer!]

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Practicing self-care and boosting your mental health can do a world of good for your overall well-being. If you suffer chronic stress, your muscles are tense for prolonged periods and trigger stress-related disorders like tension headaches and migraines. You also breathe more heavily and can trigger pre-existing conditions such as asthma or emphysema, or you can experience hyperventilation that triggers panic attacks.

Other physical effects of chronic stress include long-term issues for your heart and blood vessels, gastrointestinal issues, and reproductive problems. That’s why you need to take steps to improve your mental health.

If you only know Pennsylvania for Pittsburgh and Philadelphia, you may not consider it a mecca for mental health because of the hustle and bustle of the cities. But, Pennsylvania is a gorgeous state teeming with state parks and nature preserves, beautiful bodies of water, and retreats that will help you unwind and unplug. There are hundreds of destinations across the Keystone State that can improve your mental health, and we share a few of our favorites.

1. Historic Sites That Welcome You to Take in the Scenery at Your Own Pace

Walking not only benefits your physical health by burning calories to combat obesity and reduce the risk of heart disease, but it also relieves stress. Walking calms the brain, and walking in natural areas puts it into a meditative state.

Moreover, walking in nature and spending time outdoors relieves stress and improves memory, attention, and energy levels. It also increases endorphins that reduce stress hormones and combat depression.

For these reasons, visiting historic sites in Pennsylvania that welcome you to walk and learn at your own pace is an ideal way to boost your mental health. Historic sites like Eckley’s Miners Village, where you can walk the grounds of the historic village and learn about coal mining in the 1840s and 1850s, is an ideal destination for those seeking a mental health boost.

Gettysburg is another perfect historic place to visit in Pennsylvania; walk the battlefields, participate in the historic Gettysburg walking tour, and learn more about life during the Civil War. 

2. Bodies of Water That Invite You to Relax

Many people head to the ocean when they want to relax, but Pennsylvanians know that kayaking on one of the many streams or rivers or renting a boat on Lake Erie is a way to avoid the crowds and relieve stress more effectively. There are many vessel options on Lake Erie, from jet skis to fishing boats, to kayaks and canoes, to paddleboards.

If you prefer to relax beside the water instead of on it, spend time at Presque Isle State Park. A National Natural Landmark and a top PA vacation destination, Presque Isle State Park features sandy beaches and outdoor recreation for relaxation seekers. Visitors can swim, boat, bike, surf, or fish. If retail therapy boosts your mood, enjoy spending time at Presque Isle Gallery & Gifts in the Tom Ridge Environmental Center (TREC).

3. Retreats to Rent for a Weekend or an Extended Stay

Because nature has the power to boost your mental health, immersing yourself in the great outdoors by renting a retreat for a few days is an ideal choice for people who want to unplug. You may choose a bed and breakfast, spa-type retreat, or cabin depending on the type of getaway you prefer to help you relieve stress. Pack some books, your favorite snacks and beverages, and prepare to enjoy some time in the PA mountains.

Many of the retreats in the Pennsylvania mountains are mere steps from hiking and biking trails, so you also can relieve stress by walking or pedaling through the Keystone State. Best of all, Pennsylvania is gorgeous during all four seasons, so you can plan a trip any time of year. In fact, you may want to make a quarterly reservation so you can watch your favorite spot transform itself from one season to the next.

Spending time away from the routine and stress of daily life is an ideal way to boost mental health. Pennsylvania is one of the best destinations for doing just that, thanks to its historic sites that feature walking tours, bodies of water that promote relaxation, and retreats that take you away from it all.

Are you interesting?

Lately, I've been pondering the question: "Am I and interesting person?"

Sometimes, I feel like I'm always asking and concerned about others, but that very few times do I feel others are concerned about and interested in me.

The other day, I was at the bank and the teller asked me what I was doing for the rest of the weekend. I proceeded to briefly tell him and then reciprocated with the same question. He smiled and excitedly told me about his plans to go to a comic book convention with friends.

When he finished, he looked at me and said: "You know, I've worked here for a month now and out of everyone that's coming in to do business, you're the only one that's ever asked me about myself. Thank you for that."

We chatted some more and I told him I feel like people don't mean to be on interested in others, they just are too busy with their own lives and busy schedules to notice what's right in front of them.

Gone are the days when everybody knows everybody at the grocery store. Heck, some of us don't even know our neighbors! It got me thinking about a book I read years ago called "Winning With People." I read in there that "People are interested in people that are interested in others." I believe that used to be and maybe still is true to some extent, but not entirely.

Friends, let's make it a point to get to know each other again. Say hello and ask your local cashier or neighbor how they are and really stop to listen. Try it once a week or even once a month! I bet you'll feel a change within and maybe become a bit more interesting yourself!

Tell me what you think, I'd love to hear from you!

Blessings, Health, and Happiness to you,

Joelle