The Importance of Movement

It’s fall, which means colder weather makes it difficult to get moving to either exercise outside or make it to the gym. Perhaps because of the season, it is more important than ever to keep moving. As we head into winter, chances of weight gain increase along with seasonal mood changes that might be mitigated with some form of exercise.

Yesterday, researchers released a study regarding the importance of exercise and health. It’s something I’ve known a long time from health class and personal experience: exercising makes me feel better. If I sit still long enough (even in the span of a few hours), I start feeling bad.

That was the point of this study: the longer we sit during the day, the more danger we put on our health in the long-term. Sitting for vast spans of time and maintaining a sedentary lifestyle is worse than smoking. This study wasn’t providing new information, this article from 2014 discusses how dangerous sitting for hours on end is for our bodies. But this study was another confirmation of what researchers were saying: movement is important for maintaining a healthy lifestyle.

While the studies weren’t talking about the emotional impact of a sedentary lifestyle, more of the long-term impact, aerobic exercise is a form of anti-depressant for those suffering from major depression. A person should never quit their drug-regimen in favor of running without consulting their healthcare professionals first, but adding running or some other high-aerobic workout to the routine might increase the anti-depressant impact for mental health management.

This information is great to have to make informed decisions without an autoimmune disease that impacts fatigue levels, but living with MS, getting out of bed can be a hardship some mornings.

What to do when your body works against you?

I count myself lucky with my MS: my disease is rather benign and easy to manage compared to someone with PPMS, SPMS, or even some versions of RRMS. But it can cause my mood to swing, my depression to kick into high gear, and send my fatigue into overdrive for no reason other than “just because.”

Getting out of bed to go for a run some mornings is particularly rough when my body just does not want to move. Additionally, I’ve suffered from being overweight and depressed, so I understand how each individual factor can impact personal motivation and ability.

So what can you do?

  1. Speak with a trusted healthcare professional about what you can do to increase movement in relation to your particular health concerns or limitations. You want to find an expert who will be sensitive to your situation to provide positive encouragement, but also one who will point you in an appropriate direction for the types of exercises needed to get you started.
  2. Even if your doctor is providing you with generic information, use that information as a starting point with your own research.* Find simple exercises you can do from bed or the couch while watching television. From there, you can build up your type of exercise and the amount of time spent.
  3. Drink water. Water helps energize muscles to help prevent fatigue, protect joints and the nervous system (a huge plus for MS), and decrease MS symptoms.
  4. Keep your goals reachable and manageable. If you know that getting out of bed will be difficult most mornings, see about adding a different type of exercise that can be done from bed until you have a good day.
  5. If you have to miss a day or forget, just plan to restart tomorrow. Don’t look at a day off as a failure, but just something that happens. Try to maintain an attitude of moving forward rather than dwelling on forgetfulness. Don’t overdo it if you do miss a day – with MS that can set you back from exercising tomorrow.

*Note: your own research must be done with extreme caution and consideration to your ability levels. Do not put yourself at risk.  Read my disclaimer about health advice here.

Lack of Motivation

I find that the lack of motivation is my biggest obstacle to exercising. I wish I could write, “do this and you’ll always be motivated!” but the truth of the motivation obstacle is this: it varies from person-to-person and moment-to-moment. What keeps me motivated may not apply to another person and what keeps them motivated would never work for me.

When dealing with a chronic illness, motivation can run thin, sometimes without being the individual’s fault, but because of the way the illness impacts brain function. Having physical impairments stacked against you can be depressing on its own.

So how to combat this?

It’s never going to be a “snap your fingers and get over it” solution. That is not possible and won’t work. Rather, figure out what is important to you at the moment. Is it disease management? Depression management? Having more energy day-to-day? Wanting to see the numbers go down on the scale? Figuring out that primary starting place may be enough to get the ball rolling and sometimes that’s all it takes.

Having reports released about the importance of exercise are validating for me on my health journey because it shows that I am on the right path, especially on days when my energy and motivation are at its lowest. I just have to move forward and try not to be discouraged by a bad day or my MS.

What prevents you from exercising? What keeps you motivated to exercise? Relate your stories below in the comments section.


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Featured photo credit: Michelle Melton


Healthy Vegan Pumpkin Bread

It’s starting to get chilly in the South so grabbing a slice of pumpkin bread becomes more appealing in the mornings. I’ve gotten Jai on board with enjoying pumpkin bread, so much so that the other day he made a very specific request for pumpkin bread.

When my baby asks for pumpkin bread, I make him pumpkin bread.

Jai is a grazer so it’s important to pack whatever he eats full of nutrients and protein. I had some hemp hearts and flax seeds in the house and decided to add those in my recipe to up the protein potential. The first batch, Jai was less enthused about, but when I added in some applesauce in a second batch, it helped sweeten the bread a little more to satisfy his cravings.

Before you take that first bite…

Something to keep in mind with the following recipe is that one slice will go a long way. This recipe is healthy, in that, it is packed with protein, omega 3 & 6, and other nutrients, but it’s extremely calorie dense. Because the bread is high in calories this isn’t a snack food, but one slice is a meal. If you are watching calories I caution limiting your intake to one slice per meal.

See my notes at the end of the recipe for a way to reduce the calories. Read More


Pumpkin Fun

Fall is a time for pumpkins and all the pumpkin things. I love all the pumpkin scented soaps, candles, and baking.  As soon as Labor Day Weekend is over with, I break out all the pumpkin scents.

But let’s be honest, that has more to do with the nutmeg than anything else.

Gathering real pumpkins and pumpkin related decorations is always a fun time for me. Ash rolls his eyes everytime I bring new decorations into the house. He prefers to keep the house undecorated throughout the year and with a toddler that’s a more realistic outlook to preserve the more delicate decorations.

Pumpkin Patches

One of our favorite activities is going to local pumpkin patches. I love picking out the perfect pumpkin to either carve or leave on our front walkway for decoration. But because we live in a major metropolitan area, finding a pumpkin that doesn’t come from a giant bin in the grocery store is tough.

Fortunately, we have an alternative within city limits: local religious and non-profit organizations set up pumpkin patches in their parking lots that are a great place to select a couple pumpkins for our house and get some pictures.

When Jai was less than a month old, we went to one and dressed him up as the “hungry caterpillar” to get some adorable photos amongst the pumpkins. 

The only disadvantage to these sorts of setups is that we don’t get all the other fun activities that go along with pumpkin patches: cider, hayrides, corn mazes, and fresh baked goods. That’s why I go to these places in a pinch when looking for last-minute pumpkins but go outside the metro area for the bigger farms.

Now that Jai is older, going to the larger pumpkin patches are become more necessary because of all the extra activities. He’s still too young for some, but hayrides and wandering around a field is a grand time for him.

Pumpkin (and Other Fall) Fun

Selecting a pumpkin isn’t the only fun activity to do in the fall. Some of my favorite things to do with pumpkins:

  • The expected: carving a pumpkin
  • Roasting pumpkin seeds
  • Mulling cider while carving a pumpkin
  • Painting pumpkins (better for little ones)
  • Roasting a pumpkin for recipes: pumpkin bread, pie, cake, coffee, and other delicious treats
  • As a kid, I loved counting the pumpkin lines just to see how many they had (looking for even or odd numbers)
  • Reading scary books and watching scary movies while eating roasted pumpkin seeds and drinking cider

What are some of your favorite pumpkin-related activities? Do you have a favorite pumpkin recipe you want to share? Comment with your thoughts below.


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Good for the Nerves: Fall & MS

MS is a disease that’s affected by the weather, particularly extreme temperature variables. Summer and wintertime can be particularly rough because of the temperature swings on either end of the thermometer. The temperate or more moderate weather of the spring and fall can offer some relief for those who need it.

I know that for myself when it’s a consistent mid-70’s with low humidity, I am at my most comfortable. I find that I have more energy, able to sleep better at night and find the need for a midday nap to be lower. I still need naps because I have an energetic toddler, but I can skip the nap with minimal impact on my evening energy levels.

I know that my MS situation is different from others, so what is comfortable for me to function may be uncomfortable for others. That’s the unfortunate truth about MS – while fall is the ideal season for me to be my best, it can make others miserable. If fall isn’t your season, that’s okay because there’s bound to be another season that works best with your illness.

Fall Weather & MS (in the South)

All of this is to say that the fall weather makes me happier. I feel like we get more temperate days in the fall than we do in the spring, though if I looked at the temperature statistics I am probably wrong.

In the South, fall means that while we may still get 90-degree days, it feels like the day’s heat dissipates faster in the evenings and takes longer to be oppressive in the mornings. It also brings more rain during the hurricane season, which is less helpful because of the humidity, but ideal in keeping temperatures lower.

More Activities to Keep Moving & Healthy

As discussed on Tuesday, fall festivals are a great way to get out and enjoy the outside with family and friends. Going on hikes, particularly in the South, are more pleasant because the leaves haven’t dropped just yet, so there’s enough shade from the sun in the forest.

Walks are more pleasant to take in the evening, more importantly, less of a mental hassle when you don’t have to consider bringing a bunch of cooling supplies to keep from overheating (for me: ventilated shoes, water, and a hat).

As a runner, I find that some of my best personal records happen between the months of October and April because of the milder weather. I also don’t run into the issues of dehydration headaches after a race that I get in the hotter month. I get these headaches no matter how much I hydrate before, during, or after the race.

If physically able, yardwork is less oppressive as well. Raking leaves is a great cardio activity to get moving, as is trimming bushes.

While hydrating is still extremely important for those of us with MS, I find that it’s not as imperative as it is in the hotter weather. I also find my means of hydrating open up: I am a huge tea drinker and love drinking herbal tea in the fall. While drinking straight water is always recommended, drinking herbal tea is easier to swallow than straight, boring water.

Relaxing Atmosphere: Less Stress, Less Flare-Ups

Scientifically speaking, fall is a more relaxing time of year: we’ve been conditioned to enjoy it at least in the United States. Fall elicits cozy feelings, warmth, and togetherness ahead of the holiday season. The idea of sitting by a fire pit with a cup of mulled cider, a blanket, and good company is extremely relaxing.

My happy place is Pumpkin Spice Lattes which are a huge indicator of fall. That first sip of the year always relaxes me in the  “ah, fall is finally here” sort of way.

Stress is a huge factor for flare-ups, at least for myself, so having relaxing evenings helps minimize my stress. Any stress that comes during the fall is usually the kind I enjoy, i.e. planning gatherings, parties, events, and outings.

While my first flare-up happened at the beginning of December nearly six years ago, most of my flare-ups happen in the winter and summer months. I think because I have worked hard to make fall a relaxing time of the year for myself.

If you have MS or a chronic illness that is affected by the weather, what do you do to help manage it during your favorite seasons? What is your favorite season and why? Leave a comment with your thoughts below.


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Fall Festival Fun

Depending on where you live, festivals are happening throughout the year. Living in the South, we tend to only have major festivals in the spring and fall when the weather is optimal. Because fall in the South is vastly different from what I grew up with, I’ve come to rely on the fall festivals to be a vehicle to “feeling” the fall season.

A lot of that stems from childhood activities during the fall and the mother of all fall festivals.

My Love for Fall Festivals

Growing up in New England, every year around this time is a massive fall festival that highlights all the New England states. Centrally located, going to this festival was a highlight of my childhood. For many children, myself included, it meant skipping a day of school in favor of going because the weekends were always too crowded.

This festival takes place on massive fairgrounds with several exhibition halls filled to the brim with vendors, displays, competitions, food, and informational exhibits. A crowd favorite? A butter sculpture that changes from year-to-year. They also have different buildings that highlighted everything each New England State produces or grows.

It was at this festival I learned about a new thing called “the information superhighway,” or the “World Wide Web.” They had an exhibit explaining what this new-fangled, recently released to the public in a more open capacity (it was limited until that point). I was more interested in the coloring book and stickers I got after going through the exhibit than what it had to tell me about “the internet.” Oh, if only I knew.

They also had a sizable midway and barns filled with various livestock for show and sales. In high school, I attended most years either as a volunteer for the agricultural display where we made free bows for fairgoers or as part of a competition. Never won anything significant, but it was always a fun excuse to skip school legitimately.

Unfortunately, there is nothing comparable in the South, at least nothing I’ve found. I do have plans to bring Jai up when he’s older so he can experience the same excitement I had for this festival as a kid.

Fun & Cheap (even Free!)

Another reason why I love fall festivals is their price. A favorite one we attend every year is only $10 for the public to attend, but free for members. Once inside, goers are able to view various points-of-interest, participate in fun activities for children, watch dancers showing off, listen to music and walk through both food and trinket vendors.

Other festivals near where we live are free to attend, which can also include free demonstrations and live music that always appeal to fascinated toddlers. There is never a requirement to spend money at these festivals, which both Ash and I love, though we try to support local artisans when the price is reasonable.

Suggestions for Attending (especially in hotter climates)

Some tricks that I’ve gathered from attending festivals all these years

  • Bring a sizable and easy to carry a water bottle. Water can get expensive but is necessary to have when dealing with hot weather and walking around.
  • Limit alcohol consumption (even if it’s a wine/beer festival). If it’s a particularly hot day, drinking too much will quickly dehydrate you. If you must drink, consider matching each cup/glass with an equivalent amount of water.
  • Hats, sunscreen – the works for sun protection. Some locations may not have shade and where they do you may end up fighting others for space.
  • Bring layers, comfortable shoes, and check the weather. While in the South, wearing shorts and tee-shirts might be the standard uniform for most days, there are the occasional cooler days where having a sweatshirt for part of it might be ideal. Comfortable shoes are also a must as most of your activity will be walking up to a mile.
  • If allowed, bring in a picnic lunch to help save money and stick to a healthy eating plan. Festivals always have tempting terrible foods that are deep-fried, but if you are trying to eat healthily, it can be discouraging to see and smell the foods you want to try but know you shouldn’t. Bring the main parts of your lunch if you can and then treat yourself after you’ve eaten to a festival dish. That way you are already full and will eat less and only limiting yourself to one unhealthy item versus a meal’s worth.
  • For those with children:
    • No matter the age, an extra set of clothes (especially bathing suit & towel) and shoes. Some places have previously unknown water/pool offerings and nothing is more discouraging to a kid than saying “no” because you are unprepared.
    • Bring cash because some festivals have play areas to burn off energy that might only accept cash.
    • If bringing a lot of stuff and you have one, consider bringing a heftier stroller versus the simple umbrella stroller. Strollers are great for carrying food, extra clothing, etc. If your little one is too old for a stroller, consider a collapsible wagon. Some are highly rated and can carry up to 150 lbs (which will be useful when little ones outgrow that).
  • For those with MS or illnesses affected by the heat:
    • Bring a cooling towel of some sort that you can re-wet frequently to help keep you cool.
    • A portable chair that can function as a cane while walking around. Getting down on the ground can be difficult and more difficult to get up.
    • Check, if you can, for motorized access if you use a scooter. Most festivals have to be ADA compliant, but one of the ones near where we live has very narrow walking paths between the vendor tents which can make it frustrating for those in a scooter.

What are some of your favorite fall festivals that you attend? Do you have any fun childhood memories of fairs? Share your experiences in the comments below.


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Featured photo credit: Michelle Melton