5 Lessons I Learned From Hip Surgery

It’s hard to believe it’s been a year since my hip reconstruction, yet on the other hand it’s been a very long year of recovery. Though those close to me have known my struggles this past year, publicly I have kept it fairly quiet.  In general I have been awfully quiet in regards to my blog, my business and putting myself out there.  For countless and unknown reasons I felt the need to take this year more inward than outward.  Blessed and happy to be where I am today.  This year also brought along a big move.  Now living a whole new chapter in a different state.  Becoming intimate with uncertainty and falling in love with life’s adventures all over again, like a child at a park for the first time.

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All this makes me reflect and nudges me to share some lessons, specifically those I learned from hip surgery.  This year brought many lessons some new, some great reminders.  I’m picking a few big ones that also apply to life as well as recovery from any injury!

Lesson #1: Surrender and Self-Compassion are crucial to your sanity and survival during the beginning stages of recovery.

This likely applies to any surgery or situation where you might be completely incapacitated for a period of time.  In reality, it is a practice we should apply to our life in general and one that is often forgotten or completely neglected.  By surrender, I do not mean giving up.  Surrender to that which you have no control over, surrender to receiving, surrender to love, surrender to the constant force of life that will carry you through.  And self-compassion, always a tough subject for those resilient, independent and stubborn individuals, such as myself.  Self compassion brings peace as it gently teaches you that it is ok to struggle, that it is ok be helped, that you are already going through enough without you adding to it by beating yourself up or down.

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Lesson #2: What you eat really does matter!

We all know a healthy, wholesome nutrition plan is important under any circumstance.  It is more so during recovery from surgery or injury.  Certain nutrients actually help cell repair and fight inflammation, while others do the opposite.  Here’s the thing, since you are recovering you may have the urge to (excuse my language) not give a damn and eat like crap since you already feel like crap, I know I went through it.  Fight it, fight that urge!  Collagen is an excellent nutrient for cell repair, best way to get it is from bone broths, yes just like grandma use to make.  If you prefer a shortcut, here’s a great one, you can add it to smoothies, teas or dissolve in any liquid, you can get it from Amazon.

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Healthy fats such as avocados and flax seeds as well as a good omega 3 supplement are awesome weapons against inflammation and great tools for tissue repair. Supplementing with L-Glutamine will aid in muscle tissue recovery and it’s a great immune booster.  Leafy green and cruciferous vegetables are an excellent source of “re-building” minerals, vitamins and antioxidants.  Berries are full of antioxidants and vitamins that will fight inflammation and free radicals.  Eat a colorful array of veggies and fruits, drink some bone broth and take your omega 3’s.

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Lesson 3: Make friends with your Psoas muscle! Your what?!

This is what in “hip land” we like to call: The Wonder Muscle!  Without getting into too much detail here, this is one of the most important skeletal muscles in your body. It is deep in the center of everything and it’s one of only two muscles that connects the lower and upper body, it connects to six different points and affects many joints.  Any injury or imbalance in your hip complex, your upper legs and your back can significantly affect this muscle and the tension it holds.  When the Psoas muscle is in an unhappy state a whole host of physical conditions can arise; which is the last thing you need while attempting to recover.  I will expand on this topic in a future post, for now here are a few things to know, whether you are recovering from injury or completely healthy.  1) Sitting for long periods of time is not good for anything or anyone 2) Many yoga poses provide a good starting point to relieve a tight Psoas 3) Most problems and conditions in the back and hips are related to this muscle, seek help if you are experiencing pain. 4) Physical Therapists, Yoga Practitioners and Chiropractors are a good starting point, look for practitioners that are experienced in ART and MAT (Active Release Technique and Muscle Activation Technique)

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Lesson #4: Retraining your foot to bear weight again is not as easy as you would think.

Yes, your feet!  Did you know that a quarter of your bones are in your feet?  26 bones, 33 joints, 20 muscles per foot, and over 100,000 sensory receptors in each of your soles!  (sensory receptors is what communicates to your brain to allow body functions, in this case, walking)  After non-weight bearing for over four weeks you’ll be amazed of how much retraining is needed.  How does this benefit you in any way?  If you find yourself in a “non-weight bearing” situation for any period of time,  and it is not directly related to your foot, start working your foot muscles and movements immediately.  Ask your physical therapist for help with this.  If you are a beautifully healthy individual, be kind to your feet, invest in good shoes, and do not take these magnificent little structures for granted.

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Lesson 5: Be disciplined and devoted to your recovery.

Put it first!  This is especially important after the initial recovery stage.  Be diligent with your therapy and self care.  Don’t just show up to that hour of physical therapy, be present, learn, do what you are supposed to do at home.  Ask questions, be pro-active regarding your post rehab stage.  Some questions to consider asking your PT are: are other muscles affected by this?  What can I do to prevent muscle imbalances and related injuries in the future?

Self nourishment is equally important, take this time to do things that lift your spirit, bring you joy, make you feel comfortable and boost your personal growth.  That book you’ve been wanting to read, those Ted talks you’ve been wanting to watch, that phone call to an old friend.  Celebrate your progress and little victories however small they may seem.  And when you are physically able to, baths are your friend.  Epsom salt and essential oil baths are a great addition to any healing program.

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Bonus Lesson: You really never know what any one person is going through at any given time!  A good reminder to exercise empathy and kindness in the future.

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From my G’licious Corner to Yours: With all my love I wish you all vibrant sexy health and optimal wellbeing! 

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Deliciously Crunchy Pumpkin Seeds

Leaves are changing, the air is crisp and pumpkins are everywhere, this is oh so good!  G’licious kitchen loves pumpkins and I can’t think of a better way to start the pumpkin kick with my favorite crunchy snack.  Toasted pepitas, aka roasted pumpkin seeds.  Not only are these crunchy treats deliciously addictive, they also happen to be seriously good for you.  They are loaded with minerals: phosphorus, magnesium, manganese and zinc.  They are high in vitamin E and contain a wide diversity mix of antioxidants that are not common in most foods, all this make these little guys incredibly healthy.

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First things first, after you scoop them out of the pumpkin of your choice, wash them thoroughly and strain.  Make a nice big effort to get all the gooey pumpkin flesh off of them.

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This next step is optional, I have made them with and without this step, and they are always good.  However for a super crispy, crunchy finished product, boil them prior to roasting.  In a medium size pot bring water and 1 tsp of salt (approximately, I’m a pinch kinda gal) to a rapid boil, add the seeds, reduce heat (low-medium) and simmer for 8-10 minutes.  Drain and pat dry with a paper towel.  If you skip this step, pat dry the seeds after cleaning and draining at the beginning.

Spread the seeds on to a roasting pan.  Sprinkle and rub with your favorite olive oil and season them with a good quality sea salt.  I happen to be in love with a Sicilian extra virgin olive oil from Trader Giotto’s (Joe’s) and I am currently using a light grey Celtic Sea Salt, those were the only condiments in this batch.

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Coconut oil will work well too, and of course feel free to get creative with spices; nutmeg, cinnamon, curry, the possibilities are endless.  Roast the seeds at 325 degrees for 10 minutes.

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That’s it, you are ready to munch and crunch to your heart’s content!

IMG_1428 From my G’licious Corner to Yours: Crunch, munch, share and enjoy!  

This batch was done in collaboration with Gimme Three Pints and their Fall Harvest Dream Soup: http://gimmethreepints.com/?p=57

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A well hydrated body, is a happy body!

Nourishment by definition is “food and or other substances necessary for life, health, growth and good condition.  To cherish, foster, keep alive.  To strengthen, build up, promote.”

Here in our G’licious Living corner, nourishment is to cherish and strengthen your body, mind and soul with everything they need to unleash your healthiest, sexiest, happiest self!  Your healthiest, sexiest, happiest you, it’s the sweet spot where you inner goddess lives, your powerful, creative, feminine, resilient and perfectly balanced self.

The number one priority for a well nourished goddess is H2O!  Sounds so simple yet often neglected.  A well hydrated body, is a happy body!

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This precious liquid is a major component of most body parts and organs.  Did you know that our heart and brain alone are composed of over 70% water?  And our lungs of over 80% water?  Our capacity to breathe…   We need this precious liquid to breathe, think, move our bodies, digest our food, regenerate cells, regulate temperature, remove toxins, balance hormones, to have fabulous skin, to enjoy sex, and the list goes on!  And yes I went there, cause ladies is true ;).

So just how much of this magic liquid does the goddess need?  Easy equation = A minimum of half her weight in ounces daily.

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And here are your 3 easy, breezy tips to add more to your daily intake:

  1. Sip first thing in the morning: keep a glass by your bed and take a few good gulps when you first wake up.  (Aim for a minimum of  6-8 ounces)
  2. Sip before, during and after each meal.  (Aim at 6-8 ounces before a meal, sip throughout and after)
  3. Sip before and after each shower / bath.   ( Aim at 6-8 ounces before you hit the shower and sip afterwards, this will help keep your temperature nicely regulated)

Bonus tip: Have fun with your water and create a luscious relationship with this life elixir

  • serve it in a nice wine glass for one of your meals.
  • add a slice of lemon, lime or even a cherry every once in a while.
  • label your water bottles with positive words and affirmations
  • buy a pretty color glass water bottle to have with you throughout your day

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From my G’licious Corner to Yours; Enjoy your H2O today, tomorrow and everyday!  Namasté

 

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Breathtaking views, gorgeous flowers, mouthwatering beer and snow in May. What else can I say; We moved to Boulder

I have been waiting to have the site beautifully updated, to be fabulously inspired, to be completely organized, to write the perfect post, blah, blah, blah…   The truth is I cannot wait any longer to share this utterly amazing move with the world!

After a very quick, slightly chaotic few days of packing and a ride through seven states we made it to this magical place we now call home: Boulder, Colorado.

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The last three weeks have gifted us with breathtaking views, spontaneous hikes, new friends, gorgeous spring flowers, free concerts, copious amounts of craft beer, way too much tasty food and too many wonderful experiences to account.

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And yes even some snow in May.  In most places that would not be welcomed, in Boulder though things move to a different beat, a positive vibration to say the least.

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In true Boulder style, when the Universe gives you sprinkles; we sprinkle some fun back at it!  Make some Colorado inspired homemade grub and get ready to experience the essence of this town with Boulder Startup Week.

Check out our Boulder Chops with Flatirons Relish

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Super simple, exceptionally delicious and especially fresh this Boulder inspired dish will be a new staple in our house.

For the chops:

  • buy pasture raised, local, fresh pork chops
  • sprinkle them with sea salt, fresh ground pepper and cumin
  • on a cast iron skillet (preferably), sear approximately 3-5 minutes on each side
  • set aside
  • pre heat oven to 375

For the relish:

  • 1/2 large red onion
  • 1 red bell pepper (preferably organic and local when available)
  • 1 (to 2, depending on taste) serrano peppers
  • one hefty handful of cilantro
  • sauté the onion, red and serrano peppers until happy and translucent, add the cilantro and mix with the rest.
  • To finish: Add the chops back in the cast iron skillet and bake in the oven until done (depending on size and thickness 12-20 minutes or until internal temp reaches 145)

Serve and enjoy!

 As always sending you much love from my G’licious corner to yours

Stay tuned for more fresh new recipes, positive vibrations, lots of new joyous living tips from G’licious new location and last, but not least a new updated site.  Now off to experience Boulder Startup Week!

 

On the tenth day I share; humility, patience, and gratitude!

This post is a tad different than most, this one is from my heart pages (aka journal).

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It has been quite some time since I last wrote, and yes while a bit of laziness and writer’s block came into play, the main reason was my impending surgery. The end of September and beginning of October where very hectic as I limped around preparing for a period where I know I would not be able to do much. Today is day 10 after my hip surgery, these last ten days have been a challenging journey and the journey is still just beginning.  These last ten days have humbled me to the core and taught me that without humility and patience I will not be able to survive the recovery road that awaits me.  It has also reinforced that my gratitude practice needs to continue to reign my world.  I was already a gratitude junkie, but now that I am truly witnessing the simplicity in which gratitude makes everything better, is just breathtaking.  I am taking this time to heal, regroup, revamp, and possibly re-invent!

Whether some time goes by before I come back to G’licious Living or decide to dive in right away, I will be back, and I’ll be back full of vitality, creativity, health, new knowledge and plenty of flavor and joy infusing posts for you!

From my G’licious corner to yours; have a beautiful and blessed day! 

Playing In The Clouds

Today I want to share a place where serenity and beauty choreographed the most magical dance.  Today’s quick post is all about sharing beauty, sharing the joy of memories, sharing the day I played in the clouds.

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On day four of our last vacation my husband and I decided to swap our morning hike for an early adventure with the winds of the Colorado sky.

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With excitement and no expectation we set out before the sun to meet our adventure crew.  From start to end this was by far one of the most joyous experiences we have shared.  Our crew greeted us about the same time as the morning sun and the adventure began.

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We were given instructions, climbed aboard and up we went.  It was breathtakingly cozy and beautifully peaceful.  We were blessed with 360 degrees of beauty as far as the eye could see and an infinite abundance of sweet clean air to breathe.  Two other crews joined us on this blissful joyride in the sky.

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I am letting pictures do most of the work today.  All I can say is if you can, try this, it’s just plain awesome!  This experience filled my soul with gratitude, joy, beauty, serenity, community, abundance and peace.  That is G’licious Living!  I hope this inspires you to go and do something that excites you, something different, fun, adventurous, something that connects you to nature and brings you joy!

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From My G’licious Corner to yours; may you be blessed with the beauty and joy of your own adventures!

My kind reminder that “It’s Ok To Have A Bad Day”

“It’s ok to have a bad day”

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Though I seek to grow my grateful heart,

seek to be tuned in with a bigger part.

At times my shadow heart wants to come out,

come out and play and shout and spout.

Who am I not to let it out?

I must be ok with one bad day,

for as the bad day comes, the bad day goes,

and I’ll have new days

for my grateful heart to embrace and be ok with one bad day.

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This poem is a kind reminder to myself, that it’s ok.  A kind reminder that even though we strive for the best, best attitude, best behavior, best performance, we are only human.  As humans we will have bad days, days when will give in to the chaos and let our emotions come out.  Today I am reciting to remind us that it is indeed ok to have a bad day.

From my G’licious corner to yours; many blessings on all your new days!

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When you point one finger, where do rest of them point?

 

Seems like a silly question right?…  One that I have been pondering and working on for sometime now.  It started out as a challenge; can you go one whole day without judging anything that occurs?  (anything and anybody)  If you try this practice and work on it regularly you will find it may not be as easy as you think at first, however it is well worth it!

There’s an old native american saying that states: “Every time you point a finger in scorn – there are three fingers pointing right back at you.”

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Over time we have built perceptions as a defense mechanism to protect ourselves from things inside us that cause us pain.  The reality is that when we judge others, other’s actions and reactions, we are projecting something inside us that we are afraid to face.  In an effort to ignore our own weaknesses, we project them on others, not because we want to be “mean or bad” but simply as an unconscious defense.  These “fears” are perceptions we create to that help us achieve a false state of self-acceptance.

What if…  What if we could strip these fears and perceptions to truly reach a place self acceptance and inner peace?  thinking-happy-face

Before you get a little ticked at me and move on, please read on.  I promise you this is powerful work that will allow you to shift your consciousness to a place of joy, peace of mind, acceptance, happiness and all the “good mojo” you can imagine.  Next time you find yourself judging someone or something, stop, take a deep breath and ask your beautiful self: why am I doing this and why do I care?  When you dig, you will find that in most cases, set characteristic, pattern or behavior we judge is really something inside us that we dislike and do not want to face.  What is it?  Why are we afraid of it?  What can we do to see it differently or to change it?  This simple exercise can help you face some deep rooted fears and perceptions that strip you from true happiness.

Ask, uncover, face, change, discard, accept and be happy!

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“Judgement is guilt wearing a moral mask to disguise its pain”  Deepak Chopra

 

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Unleash Your Inner Hippie; Make Granola!

Yes, Homemade Granola!  A wholesome, nutty, sweet, salty good for you heavenly snack.

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If you lead a clean, wholesome, healthy nutrition, you probably know that a lot of the store bought granola can be loaded with additional sugars and ingredients that simply do not belong in this lovely and delightful snack.  I have seen ingredients ranging from modified corn starch and glycerine to partially hydrogenated cottonseed oil and nonfat dried milk.  Yuck, no thank you!  Why not get creative with your favorite nut combinations and make your own?  Making granola at home is super simple and it’s fun!  The recipe below is one of my favorites but there are basically no rules, you can add your favorite nuts, your favorite seeds, your favorite dried fruits and even your favorite spices.  So put on your favorite 60’s radio station or records and get ready to unleash your inner hippie with nuts, oats and honey!

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What You’ll Need:

  • 4 cups of old fashioned rolled oats
  • 1/2 cup of roasted pumpkin seeds
  • 1/2 cup of raw cashews
  • 1/2 cup of raw walnuts
  • 1/4 cup of flax seeds
  • 1/2 cup of raw organic honey *
  • 4 tablespoons of organic virgin coconut oil
  • sea salt to taste
  • 1/2 – 1 cup of dried fruit of choice  (for this one I used 1/4 cup of all natural dried mixed berries and two large dates chopped up)
  • Music; I find Crosby Stills, and Young, Joe Cocker, Santana and Jefferson Airplane perfect inspirations for Granola :)

How To Make The Magic Happen:

  • Preheat oven to 325
  • Chop your cashews and walnuts; I like a rough chop to get lots of crunch, but how fine or rough you chop is totally up to you.
  • Combine the rolled oats, pumpkin seeds, cashews, walnuts and flax seeds in a big bowl, sprinkle with some sea salt and mix well.
  • Combine the raw honey and coconut oil in a pot, bring to a boil, boil for one minute and remove off heat

* you can also use regular honey, just mix with melted coconut oil and skip the boiling.  However it does come out better with raw honey and the method above.

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  • Pour most of the honey mixture over the oats and nut mix and mix well  (save approximately 1 tablespoon of the honey mix to drizzle on top)

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  • Spread the whole mixture onto a large baking sheet with parchment or wax paper
  • Evenly pour the remaining honey
  • Evenly sprinkle the mixture with sea salt (the amount is completely up you, I like mine on the salty side)

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  • Bake in the oven for 15 minutes , check and move the mixture around with a spatula to help bake evenly
  • Bake an additional 10 minutes, check and move the granola around with a spatula to ensure an even roast
  • For a toasty granola, increase the temperature to 350 and bake and additional 5 minutes (you can also finish it at the same original temperature for a lighter granola)
  • Allow the granola to cool completely
  • Stir in 1/2 cup of your favorite dried fruit (optional)
  • Store in airtight container it will keep good and crunchy for over a week
  • Last but not least, ENJOY!  And don’t forget to share the love, your family and friends will love you for it!  So yummy!

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I like mine on its own on the go, or with a little bit of coconut milk for an incredibly comforting snack.  Poured over yogurt or oatmeal is also delicious!  I hope this inspires you to get creative and have a little fun in the kitchen!

Sending you delicious love from my G’Licious corner to yours! 

Here’s one of my “unleashing my inner hippie” records…  IMG_0365

 

4 for the 4th: four things to avoid this Holiday weekend!

A big Holiday weekend is upon us and since those are usually accompanied by mindless eating, drinking and overindulging, I have four things to help you enjoy everything in moderation.

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I know we’re ready to get the celebration started so I’ll get right to the point!

 4 things to avoid this Holiday weekend:

  1. Avoid starting on an empty stomach.  You might think going to a party, barbeque, beach bash, etc. on an empty stomach is a good idea because “you’ll eat plenty there right?”  Sound the buzzer: Not a good idea.  Have a light yet nutritious meal before your big gathering.  This will keep you from overeating too quickly.  Examples of a light nutritious meal: a kale, pineapple, almond milk smoothie or an egg white omelette with sliced tomatoes.

 

  1. Avoid dehydration.  Obvious right?  However, very easy to lose track and oops, you’ve had two or three delicious cocktails and no water.  Dehydration, buzz, overeating, hangover, all of these will follow.  Drink plenty of water, before, during and after the party.  A good rule of thumb is to have at least one cup of water in between other libations.

 

  1. Avoid table grazing.  When you are ready to eat, serve yourself a plate of your favorite items and enjoy.  This is not the time to try to “be good” or you’ll come back for what you really want and end up eating double.  I’ll say it again; serve yourself a plate of all your favorite items and enjoy.  When you are done, pitch the plate and courteously say your farewell to the table.

 

  1. Avoid obsessing over it.  Hopefully you aren’t, but just in case you are; do not obsess over it.  It’s one day (ok, maybe a couple) it’s ok, just be active, hydrate,  enjoy everything in moderation, be yourself, be safe and above all have FUN!

G’licious Living wants to wish a delicious, gorgeous, safe and very Happy 4th of July! 

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