Healing From a Distal Radius Fracture

I thought I would write about my experience having an injury where I fractured my distal radius bone in my right wrist March 2015, and what I did nutritionally to heal. What happened was I fell backwards off a high chair stool right onto a concrete floor; my wrist ‘broke’ the fall and that subsequently fractured my bone. I knew it was broken when I looked at it – it appeared ‘bent’.  😦  As soon as I arrived in the emergency room I was taken in straight away where I was    X-rayed, put under and that’s when the doctor performed a ‘Closed Reduction’ on my wrist to set the bone and cast it… when I awoke I was in a cast,  ..it was a surreal experience – the first bone broken in my entire life! ( and hopefully the Last! ).

The first report from the hospital that evening was; “There is a comminuted minimally displaced fracture of the distal radius demonstrating approximately 10 degrees of dorsal angulation of the radial articular surface. There is a mildly displaced fracture of the ulnar styloid as well.”  The Radius bone had a slight shift forward, and because of this, the Ulna has also shifted and now sticks out – quite a lot – it also had a piece broken off from the break of the radius.

The day the cast came off, I had envisioned my wrist to be somewhat back to normal, perhaps with a bit of stiffness and ROM, however when I first saw my wrist after being in a cast for a month, I was shocked at how weak my wrist had become..I could not hold it up by itself or grab onto anything such as a glass or any items – which is apparently how it is after such a break. It had to be supported or else it would ‘flop’ down. The X-ray done after my cast was removed showed a shift in my bone – radius had tilted approximately 10 degrees which now would mean surgery to correct the bone placement. (Ugh) For the whole month while in the cast, according to all the x-rays, it was stated the bone was properly positioned and set inline – so surgery was not needed.  Somewhere along the way my bone had shifted and was not noticed in any of the x-rays until my cast had come off.

This is the x-ray in the cast, just before it was removed (approximately a week before)..IMG_0160

IMG_0161

..this was the day I had my cast removed; you can see the bone has shifted – and tilted quite a bit. The main reason for writing this blog is to share my experience and how it has changed the way I train at the gym; for example, I now cannot lift the same weight with certain angles of my arm because it impacts my wrist and puts a strain on the bone…so there is a bit of adjustment there. Thankfully I Can still do quite a bit with my wrist but have to be aware of the strain on it. There is still the surgery that is highly ‘recommended’. This involves a Ilium Crest Bone Graph (from hip) to build up bone in my wrist – it had lost length due to the displacement and position; also a titanium rod and screws!

I would love to hear feedback on this; has anyone had this type of injury, what did you do about it? How was your training affected? Did you have a long healing process? Did you have this type of surgery? What was the healing like for you and your day-to-day activities?  I will be writing a follow-up blog here soon after the surgery + some nutritional tips for healing.

🙂

 

 

 

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7 Figure Cookies

Not only do they taste good, they make you Feel Good!  Good for your figure and only ‘7’ ingredients… Vegan, Dairy and Gluten Free, no refined sugars..these cookies are healthy and YUMMY!

INGREDIENTS

1/2 Cup Natural Tahini

2 Tbsp Coconut Oil

1/4 Cup Almond Milk – Or hemp/Rice etc

1/2 Cup coconut Sweetener

1/2 Cup Dark chocolate chips ( I use Zazubean-Nutbar )

1 Cup Oat Flour ( I grind up whole oats to make 1 cup )

Cinnamon – to taste

 

METHOD

Preheat oven 350 degrees

Mix first 4 ingredients in bowl or with mixer;  Slowly add oat flour and mix well

Drop Tablespoon of mix onto baking sheet lined with parchment paper and flatten slightly

Bake for 10-15 mins ( oven temperatures may vary )

Hope you love these as much as I do, they are hard to keep away from especially my bf.. he Loves them!  the #vegancookiemonster

IMG_0194

Shop at Raw Elements for your Superfoods + other baking ingredients and receive a 10% discount on web orders.. use coupon code ‘HBL39’   Raw Elements Image

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Sunday Fun Day!

Sunday’s are ‘catch-up’ days for most .. am I right? I certainly love to do all my ‘catch-up’ chores on a Sunday too, but…. Sunday’s are also Fun Day’s! [Sunday-Fun-day]! So who’s to say we can’t get a little fun with pampering and treating our beautiful selves on this last day of the week-end?

First things first.. a day at the SPA… Manicure, Pedicure, Facial, Massage… Umm Hmm, they all sound perfect to me!

Hair Styled.. it doesn’t have to be a full-on cut and colour; it could be just a blow-out styled ‘Do’…or scalp conditioning treatment, whatever gets you in the mood of the Sunday chill mode.

Dinner With Close Friends and Family … Right? .. Why not? Sunday’s (or any day really) are perfect to spend the day with family and friends. Who’s with me on that one? Love, Love my famJam time!

Time Alone – Meditate, Fitness …Sometimes all you need is a bit of time alone. We all have those moments where it’s like “I just need to have my own space today”, and I am definitely that person. Anyone of my close friends that know me, know that I LOVE my ‘space’ at any given time. It is sacred for me; I usually go for an outdoor run where I clear my mind – a perfect way to get ready for the week ahead.

Do a Little Writing...writing always puts me in a better mood, I love to write, whether it is journal, blogs or planning out some things – it is always a good feeling to write and get your thoughts, ideas and feelings out on paper ( or laptop ).

Baking…Ok! let’s be honest… how many of you LOVE to bake delicious cookies, muffins or protein bars?  I find baking is therapeutic and I can’t say there is anything wrong with a baking session..it’s loads of fun, and you get to indulge in the goodness! Here are the ‘goods’ on where I purchase all my top of the line quality ingredients ( coconut oils, raw cacao, dates, nuts and more),check out the Raw Elements Website to receive a 10% Discount on all website purchases by using the Code HBL39.   https://rawelements.ca/shop-all/

Thanks for checking out my Blog today..now go have some FUN! 🙂

 

 

Start Your Day With This Homemade Granola!

I’ve been wanting to make my own granola for a while now.. This  is my version. For the most part I usually play around with the ingredient ratios..so feel free to adjust the amount of nuts, seed and dried fruits.

4 cups oats
4 Tbsp Organic Coconut Oil**
4 Tbsp Maple Syrup
1 Cup Raw cashews**
1 Cup Raisins
1 Cup Mulberries**
4 Scoops Hemp Seeds**
1 Cup Shredded Coconut -big strips**
1 Cup Sunflower Seeds
Cinnamon + Himalayan sea salt

METHOD: Preheat oven to 300 degrees**
In large bowl-combine the oats w/ the Coconut Oil until well coated – add in maple syrup and mix well

Next, add in the Cashews, Sunflower Seeds, Hemp seeds, Raisins, Mulberries, Coconut Strips, Cinnamon, Sea Salt and mix well
Spread the Mixed granola onto a parchment lined baking sheet;  place in oven and turn down oven temp to 150 degree and bake for 35-40 mins – Depending on oven.. make sure to check granola as it is baking and mix well to get a good even bake on it.
>> oven temp’s may vary – I baked the granola for approx 40 mins -Check granola throughout to see if it’s crispy 😉

Have fun with this recipe. Add your own variety of nuts, seeds and chopped dates.. YUMMY!!

** I get most of my bulk Ingredients listed above from Raw Elements.

Check out there website; you get an additional 10% off products use this Code HBL39

Raw Elements Image

 

20140722-182710-66430778.jpg

Start Your Day With This Homemade Granola!

I’ve been wanting to make my own granola for a while now.. This  is my version. For the most part I usually play around with the ingredient ratios..so feel free to adjust the amount of nuts, seed and dried fruits.

4 cups oats
4 Tbsp Organic Coconut Oil**
4 Tbsp Maple Syrup
1 Cup Raw cashews**
1 Cup Raisins
1 Cup Mulberries**
4 Scoops Hemp Seeds**
1 Cup Shredded Coconut -big strips**
1 Cup Sunflower Seeds
Cinnamon + Himalayan sea salt

METHOD: Preheat oven to 300 degrees**
In large bowl-combine the oats w/ the Coconut Oil until well coated

Add the softend Coconut Oil

Next, add in the Cashews, Sunflower Seeds, Raisins, Mulberries, Cinnamon, Sea Salt and mix well
Spread the Mixed granola onto a parchment lined baking sheet;  place in oven and turn down oven temp to 150 degree and bake for 35-40 mins – Depending on oven.. make sure to check granola as it is baking and mix well to get a good even bake on it.
>> oven temp’s may vary – I baked the granola for approx 40 mins -Check granola throughout to see if it’s crispy 😉

Have fun with this recipe. Add your own variety of nuts, seeds and chopped dates.. YUMMY!!

** I get most of my bulk Ingredients listed above from Raw Elements.

Check out there website; you get an additional 10% off products use this Code HBL39

Raw Elements Image

 

20140722-182710-66430778.jpg

Success Sunday’s

Sunday’s are a great day to get ourselves ready for the week ahead. This could mean prepping your meals for the week, doing a deep clean of your home, laundry, organizing your family’s lunches, and more. I like to do a variety of these tasks to prepare me for the week ahead so I am organized and ready to go. Here are my top 3 things I like to get done so I can set myself up for success in the week ahead.

Make a To-Do List: 

Writing out a ‘to-do’ list for the following morning will give you that head start as soon as you wake up for your day; this allows for greater success in completing those tasks that may of otherwise been neglected. Making to-do lists is a sure way to stay on the course of success.

Tend to Your Home:

To me, this means keeping your home and space clean and clutter-free. An organized space equals an organized mind – your focus and clarity will be evident in a clean organized space. This is especially important for those of us whom work from home; it is not ideal to be creative in a space that is dirty, cluttered and disorganized. I also tend to do most of my laundry on Sunday’s as it sets me up with more clean outfits for my week ahead + fresh linens** = better sleep, and it just feels nice to have everything clean and ready to go!

Meal Prep & Planning

A BIG  thing in my life is meal prepping and healthy foods..so I am often in my kitchen preparing wholesome healthy recipes and meals to take with me when at work or on the go. This not only saves me money – by making my own snacks and meals, it also is a much healthier way to eat. This way I won’t have to eat poor quality crappy foods when out because I have prepared my own to take with me or to have ready for when I get home. This is an important part of living a Holistic Lifestyle – it is all about prepping ahead of time so you can eat healthy and reach your fitness goals daily 🙂

Setting yourself up for success can be small weekly changes to your life that add up in a BIG way and you will see results by these small changes.

Happy Sunday All… **and stay tuned for my line of Organic Sprays coming soon**

JLiving room-wood floor

Fit Friday’s – 5 Quick-fit Tips

Start your weekend right with these 5 quick-fit tips!

  1. Have an early morning sweat session; this could be whatever you desire ( even sex! 😀 ), a fun fitness class, outdoor run, dancing around your home – get in at least 30-45 mins.  You will  be thankful that you have done this!  My favorite way to”Wake-up” is have a VEGA Pre-Energizer before I workout. It is Plant Based and has no harsh stimulants.
  2. Eat a clean, healthy breakfast; this could be, organic eggs, sprouted grain toast; a bowl of oatmeal with hemp seeds and fruit (chopped apples); or a Greens Protein Smoothie. YUM!034
  3. Throughout your day; eat clean snacks and meals.; a large mix green salad with pumpkin seeds, avocado, sprouts, shredded purple cabbage, celery, cherry tomatoes, chickpeas. Just load the salad up with as much as you can – including FR Chicken, or Turkey, Salmon if you wish. Try Cashews or almonds with an apple or hummus and rice chips, or a plant-based protein bar such as VEGA Protein bars (I love them), as a healthy alternative for snacks throughout your day.
  4. Hydrate with clean pure water – away from your meals and preferably room temp. Maybe add a little fresh lemon for light cleansing and a light support for your LIVER.
  5. Finish your day light – meaning, lighten the ‘foods’ towards the later part of your evening. Why? Eating heavy rich foods late in the evening will compromise your weight loss goals. Eating heavy foods late will also disrupt sleep causing poor quality rest which we need for repair and recovery. Late night eating puts stress on the digestive system and liver as well so you may find waking up more ‘groggy’ and lethargic than usual.

What do you do to get fit quick?

Happy Friday!!! J

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Morning Ritual

How do you start your days?

For me, I have been doing this morning regime for quite a while now, and I LOVE it!! If there is ever a morning -or two, where I have not had my ‘Greens, Tea – my must-haves to start my day; well then I’m just not feeling it!

Here are my Must-haves; 

Greens – A blend of Spirulina, Chlorella, Barley, Goji + more goodness!  

Vega Protein – just a small scoop to blend with greens 

Yerba Mate – because I LOVE this powerful antioxidant tea from Brazil! Goes perfectly well with ……

.. Vega pre-energizer – Lemon lime & Sugar-free. My favourite! Love LOVE this product!  

Oatmeal – I like to fuel up for my morning workouts with a cup of oatmeal – sweetened with coconut sweetener. Yummy!  

There you have it! My morning ritual.

What is your morning rituals?

J