Elephant Dung and A Dog's Energy . . . Yes Please!

I've been doing a lot of research the last couple of days for a healthy, somewhat equivalent nutrient dense shake that I can replace my shakeology with. While I didn't get the sustained energy boost from Shakeology that I was hoping for, my body DOES like the nutrition my gut can absorb from a nutrient dense shake! Sometimes it's tough to be able to absorb all the nutrition you need with chronic diarrhea from not having a large intestine due to j-pouch surgery. (TMI??) The shake has been awesome that way. . . just not $130/month awesome. . . not without the energy of a dog or a 2-year-old boy!

Facebook is LOADED with advertisements for the 310 shake. Advertising works so naturally I looked at that one first. Advertising good, shake not the best... although I DID like the price! After checking them out I started looking at different websites and blogs to see comparables between the different shakes available.  The best blog that was updated with WAY more information than I can process with fibro-brain is this one. I took all my new-found knowledge and went to amazon to read the reviews. 

I ended up choosing

Garden of Life Meal Replacement - Organic Raw Plant Based Protein Powder, Chocolate, Vegan, Gluten-Free

I read the BEST WORST review of this product and am going to copy it here because it's too funny not to share.

Customer Review

3.0 out of 5 starsThe difinitive review of...whatever is actually in this tub.

ByJDL303on March 28, 2014

Flavor: Vanilla|Size: Large|Verified Purchase

First off, the short version: This is the worst tasting stuff I've ever actually put in my mouth, and I just ordered another tub.

It's amazing what the human body can get used to. Seriously. The taste is bad. Like ground up elephant dung mixed with sand.

A little about me: 38, used to be in shape, then got kinda fat and decided to do something about it which entailed T-25 and an improved diet. I also waited to write this review until after I had finished my first tub of Raw Meal and went to regular protein powder instead so that I could compare the results. Let it be known that I am not a raw foods, vegan, vegetarian, health or excersize nut or anything like that. Just a regular guy trying to correct years of eating and drinking whatever it occoured to me at the time to consume.
Part of my diet is a breakfast smoothie, which is where this product came in. I read the reviews (just like you) and decided to give it a go because I had no intention of drinking it straight, but instead was planning to mix it as an ingredient in my smoothie. The other things I blend in my smoothie include ice, juice, almondmilk, frozen berries, ground flax, and chia seeds. The first day I added this to my smoothie, I thought someone must have mixed up at the Raw Meal factory and put ground up latex paint in a tub and sent it over. Awful. Really bad. Anyway, I got that choked down, and decided to try it again the next day...and the day after that...and so on. Every day it got slightly less bad and eventually became something I got used to like paying taxes, going to the dentist, or spending time with my in-laws.
The problem started one day when I made my wife's smoothie too thick (Did I mention that I make a smoothie for both of us in the morning? The only difference between them is that she refuses to drink the Raw Meal and instead gets regular vanilla protein powder.) and had to drink it down a little to put more liquid in. OMG. It tasted like licking angel tears off a unicorn's horn. I couldn't believe it. So good. Then I mixed up my Raw Meal smoothie and cried.
I finished my Raw Meal about 2 weeks ago, and went back to regular protein powder. There really is no compairison when it comes to taste. The only way they could make the Raw Meal taste worse would be if they somehow added durian fruit to it. New problem is that taste isn't the only thing to consider here. With the protein powder, I'm HUNGRY in an hour. With the Raw Meal, I wasn't hungry for lunch until early afternoon. Now whether this is because it keeps you from feeling hungry because it's so great, or because it makes you a little nauseous for several hours is up for debate. All I can say is that I'm eating a bunch more food now than I was when Raw Meal was part of my diet.
Now lets do some Pros and Cons:
Cons:
Absolutely everything that has to do with sensory percetion of Raw Meal. Taste, smell, sight, texture, etc. They are all really bad. Have I made that clear? Only some vegan who'd given up on life would think this stuff tastes good.
Pros:
Everything else. Feel better. Full for longer. Eat less. Poop better. Etc.
It's really a good product, it just tastes like the south end of a north bound rhino.
A couple of things I've found to make it tollerable:
Mix it with more liquid than it reccommends. This stuff is THICK and gets thicker the longer it sits. If you were to let it sit for an hour, you could probably lay bricks with it.
Never mix a banana with it. Bananas make it WAY thicker than it already is. You'd have to eat it with a spoon.
Drink it kinda quickly. No need to sit around and sip this stuff.
I never even tried it without mixing it in a smoothie, and I never will. Do yourself the same favor, and at least put some juice or something with it.
In conclusion, if taste is important to you, look elsewhere. If you can deal with putting this in your mouth and are more interested in the nutritional benefits, you can't beat this product. Understand that your body will get used to it if you force it to. You'll probably be glad you did.

Oh my gosh! This makes me laugh so hard!

Well, needless to say, I ordered myself a large tub of chocolate elephant dung mixed with sand. It should be here right before I run out of my chocolate shakeology. I'll keep you posted...

A Quick Post...

Just a quick post! - no pretty pictures today!

I have been doing an experiment on my health using BeachBody/Shakeology products. I lost 10 pounds in a month, (but nothing since - although the inches are less) and the Shakeology gave me added energy, although it didn't take away the pain or flares of my Fibromyalgia. 

For the last three weeks I have been in a pretty ornery flare, with a lot of nausea, sweats and chills, pain, back spasms and fatigue. While I did drink the shakeology during this time, it didn't take any of the symptoms away, or improve them that I could tell. It did however give me good nutrition during the times that I couldn't cook or feel like getting "real food" besides a nutritional supplement. 

I was so hoping that this would be a magic bullet and that all my wildest dreams of being healthy again would come true. Sadly, that wasn't my experience. At least not totally. And not enough to continue to spend $130 month on a nutritional supplement. 

I am continuing my subscription to the Beach Body on Demand though, as I like their yoga programs. I will re-visit the program question when my year subscription is up next July. Until then I'll enjoy the yoga programs. I find that they are gentle like I need, and I like how I can change up my workouts. I do feel stronger when I exercise. . . when I have enough energy to do it! Not so much the last three weeks. 

While I am sad that I didn't find something that would work long term through Beach Body / shakeology, I am not through fighting. I have learned that I feel better when I am active, but that I need to do gentle exercises for my body. I have learned that I need to eat well and clean, and that water, water, water is a key to detoxing my body and keeping weight off. I have learned that there are awesome people in the world that I didn't know before, and I love celebrating their weightloss milestones with them, and seeing them regain their health. I just can't keep up with them. And I was stressing myself out trying to!

I have learned better how to pace myself. . . a never ending lesson! I have learned that I need to put my health on a front burner instead of the back burner, and that's it's ok to make time for myself to be healthy. I have also learned that there are a lot of Fibro-Warriors out there that are looking for the very thing that I am looking for. 

And like you, I am not done fighting. I am not done looking for something to give me back my life. I am also not done writing this blog! Let's just say that I am just getting started!

While the blog may go through a metamorphosis, it will still follow my health and things that I am trying. Since this blog is ad-free, I don't feel a "need" to write when I don't feel well. So there may be times that this blog will go into a lull, but I'm not going away. I have found that the voices out there that speak to Fibro-Health are few at best. The news is old, and pinterest has all the same old articles with new pictures on them. But I am willing to share what I find, when I find it.

With that said, I hope that everyone has a wonderful day. I hope that you stay positive, and know that someone is praying for all of us that struggle with Chronic Illnesses. (it's me). 

-Erlyn

No Harvest if You Don't Plant the Seeds!

I have spent the last week travelling through North Dakota and the rolling hills and beautiful farms. It has been so pleasant and lovely! I love it up here!

I have the opportunity to come up here every once in awhile because the hubster works with the oil fields. While he works, I get to read, paint, sleep, rest, this time - workout, and enjoy the bounty of nature and history while we transverse this beautiful country. 

As I was eating breakfast this morning preparing to fly home, I was reading my scriptures and found these verses that talk about planting seeds, and what you can expect from the harvest from the seeds you plant.

If they are good seeds, then you can expect good things. If they are bad seeds, they won't grow and therefore you won't get anything for all your work. These scriptures also talked about US and how we have to plant our seeds with faith.

When you plant seeds, you have to wait to see if they will sprout. That waiting and patience takes faith. Because right now all you have is a dirt field or plot. . . and a lot of sweat! (And you know how I feel about sweat!)

After the seeds sprout, is the work done? NO! Now the real work starts! Weeding.

If you don't weed that garden and nourish and water those baby plants, they get overcome and they die. Again, if you don't take care of them, no harvest!

Does it end there? Nope!

More water, more weeding, and now you get the little critters that will be so happy that you planted a buffet for them! At least that's how it is at my house on the mountain! I tried a garden the first season we were there. The deer were thrilled. I was pretty pissed off. Now I grow weeds, and I'm very good at it! . . . who are we kidding. I used to tell my boys to go "mow the garden" when they were younger. A green thumb was not in my package of gifts I received at birth!

But I digress...

With enough faith to plant those seeds, care when the seedlings are tender, water and feeding of the plants and fruit of the vine, we finally get to the HARVEST!

Now that we have grown our garden the vegetables and fruits are so happy that you have given them life that they will pluck themselves right from the mother plant and march into your kitchen and preserve themselves! Right????

What? No? What the....

Dang! After all that work you have harvested MORE WORK?

That seems so unfair!

...until winter comes...

Then all that work seems legit. It's worth the sweat and care and time and sacrifice. It is the gift that sustains you, and gives you a better and healthier life. Right?

It gives you options when others might not have as many.

And it brings peace of mind.

Of course, it will bring more work as you use that harvest to make future meals. You might even use it to bless others. But the work is worth it.

Those were my thoughts this morning as I read that story, and reflected on my travels through the farms, and the beautiful fields of sunflowers. 

But what does it have to do with my journey to get healthy?

Well . . . pretty much everything if you think about it.

Don't we all start with a hope (seed) that we can do something to better our health and our lives? We do.

And then we act in faith when we decide to follow on that hope! We WANT something to happen, and we have taken action to make it happen. We have planted the garden, or started the journey, to better our health and our life!

So lets stop. We have taken the actions and we can just hang back now and watch, right? Heck NO! Just like in the garden, our work has just started! I do NOT have a green thumb like my dad did. I know it has to do with weeding! I really don't like weeding. If I could do it once, it wouldn't bother me, but man! Those suckers come up every. single. day. If you don't stay on them, they just ruin the whole garden!

Like weeds, workouts need to be every. single. day. 

I mean....

YAY! WE'RE GOING TO EXERCISE!

Weeds can be anything that derails you from your goals. Failure to plan, fear of success (like me), negative thoughts, feeling like you aren't worth the bother, don't want to commit that much time or patience to see results... These are all weeds. Pull them. Stop making excuses and start making results. Be positive and get rid of the weeds! 

Workouts, when one starts, can also be viewed as a weed! 

Weeds with deep roots and are hard to pull out! Exercising our bodies when we first start - especially after being dormant - is HARD WORK! But guess what happens when you pull out those hard weeds? You get stronger. And stronger. And you get stronger than that weed. Your body gets stronger and you can endure the exercises. You might have to take a rest and wipe the sweat off, but you finish that weeding and that workout. And for some reason, just like in the garden, we feel accomplished! There is a FEELING that comes with working out. And with practice that weeding ceases to be a chore, and it becomes a motivation for a great harvest!

So you've started your journey, planted, planned for critters that might derail you and steal your harvest, weeded out negative thoughts, started your workout, and now it's time to feed and water!

FEED YOURSELF HEALTHY, CLEAN, FOOD! 

Without the right kind of fuel, plants won't grow. Without the right kind of fuel, your body won't be healthy. Period.

• Stop with the sodas! They are chemicals.

• Stop with the unnatural sugars! They are addicting, and also chemicals!

• If you can put it under hot water, and then eat it after, it should be ok to eat! So cake? um... no.

• Gluten Free Ginger Cookies Erlyn? um.... no. (but they are so good! dang it!)

• I try to only eat natural sugars. ie; pure maple syrup, raw sugar, raw honey, agave, etc. I know I feel better and not as sluggish when I do this, and my body likes it too. Am I perfect? no. Do I try every day / hour / minute? yes.

• Eat things in as natural a state as you can get them and afford them. The last time I checked, McDonald's wasn't on that list. Just sayin'

• I drink Shakeology every day. It is dense nutrition, and is proving to be something that my body can absorb nutrition from! I am seeing it in the energy I have and the ability to do activities for a longer period than I was just a month ago. It is proving to be a great fuel!

AND

Remember to water the garden.

YOUR BODY NEEDS WATER!

Right now I drink 96 ounces of water a day.

• I don't include the water I drink during the night because the amount varies depending on if I can sleep. or if I celebrate insomnia once again. (who can get up to pee 100 times per night if you don't drink after every bathroom visit?)

• Nor do I include the water I add to my dense nutrition shake, the wonderful Shakeology that is making a huge difference in my health! Who knew! Oh wait. My patient coach did. lol. Thanks Cindee!

• I don't include any other liquid. I only count my water! That is a lot of water! But I do it. And I do it because it's one of my goals. BOOM!

• Water flushes toxins, makes your skin glow, makes you poop easier, 

• and I read somewhere that you can be 20 years younger if you drink more water. I plomise! ;o)

• Drink half your body weight in ounces of water! (yes, you should be drinking that much water EVERY. DAY.

Here's how to find out how much water to drink:

Body Weight divided by 2 = how many ounces you should drink.

150 pounds / 2 = 75 ounces of water or 4 1/2 water bottles

(Oh if I only weighed 150!....)

I can only do plain water so much. I do love to put in natural flavors, and these are some ideas to get you started! My personal favorite is orange, lemon and strawberries. I just put them in a PLASTIC or GLASS container, preferably one that has an infuser included. DO NOT add citrus to metal water bottles. The weak acid will dissolve some of the metal into the water. It tastes nasty and your water bottle will retain that flavor for awhile. . . Don't ask me how I know this information so thoroughly! Just trust me on this one!

So! We now have:

Got the Plan (seeds). Check!

Got the Workouts (Faith = action!). Check!

Weeded negative thoughts. Check!

Got the Food. Check!

Got the Water. Check!

Keeping the critters out???

Here's where getting healthy gets hard. The critters up by me are sneaky little things. You plant something that is supposed to be critter proof . . . which it is . . . but they have to "taste" it. Just to make sure that they don't like it.

Which would be fine if they were the only ones that would take a nibble. But they aren't. EVERYONE has to take a nibble. and they nibble it right down to the roots! The fact that the poor plant has been pecked to the ground caused it to fail and die. Sadly, we are the same way if our personal critters get the best of us!

What are some of the critters in your life that stop you from harvesting and reaching your goals?

 I know some of mine are PEOPLE who want me to spend my time doing things for them or with them when I should be working out or taking the time to eat healthy, or get my rest. Or they don't support my goals, or heaven forbid try to SABOTAGE my efforts. Sometimes that's me, and sometimes that's other people!

Another critter of mine is TIME. I don't take the time to plan ahead. Fibromyalgia has been a curse in this area and has taught me some bad habits! Seems like when I make plans my body laughs and laughs and then I wind up in bed without the energy to make healthy food or exercise. I just lay there and watch my personal critters favorite movies. If I took the time to plan ahead I would be able to eat healthy because the meal prep would be done. That is on the goal-to-do list! I just need to find out what all this "meal-prep-Monday" is about!

So be wary of the critters trying to harm the harvest, or your goals. Sometimes we have to "exterminate" them! Be they thoughts or others - put a little space between harmful behaviors and your goals.

And Finally, the Harvest!

As we traveled, the farmers had mowed the alfalfa and were harvesting it. Beautiful stripes of ocher and burnt sienna flowed over the harvested landscape. Sunflower heads hung heavy with seeds that are almost ready. It was beautiful!

 .... Like the sunflowers, I'm still in my growing season. I'm figuring out what I need to do to achieve my harvest. I am working for the day when I can take my measurements, and weigh myself and look in the mirror at a healthier me. That will be my harvest. After a very long, frustrating, and sometimes lonely growing season! (the last 5 years!)

A few verses that struck me the most on my journey today, are these:

"If ye have faith ye hope for things which are not seen, 

which are true."

and...

"Now, as I said concerning faith - that it was not a perfect knowledge - even so it is with my words. Ye cannot know of their surety at first, unto perfection, anymore than faith is a perfect knowledge.

"But behold, if ye will awake and arouse your faculties, even to an experiment upon my words, and exercise a particle of faith, yea, even if ye can no more than DESIRE TO BELIEVE, let this desire work in you, even until ye believe in a manner that ye can give place for a portion of my words."

and finally - 

"... ye shall reap the rewards of your faith, and your diligence, and patience, and long-suffering, waiting for the tree to bring forth fruit unto you."

And that, my friends is the harvest. Seeing yourself come off victorious! Seeing the results of your labors! And enjoying the accomplishments of the time, workouts, and sacrifices you have made. 

Enjoy the fruits of your labors in your successes!

Plan for maintaining that success by planning for the future and continuing to do the things that brought you that success in the first place! 

Farming isn't a one season thing. It's a lifestyle.

So is living a healthy life!

And just so you know... You ARE worth it!

Have a great day everyone! I hope you enjoyed the Solar Eclipse today! I watched it from the airport while I drank my shakeology and waited for a delayed plane! lol

Shakeology Recipe of the Day:

In a blender bottle:

go to the cafe in the airport and get 8-12 oz cold water and some ice! :)

1 pre-measured scoop chocolate Shakeology with

1/2 tsp cinnamon

1/2 tsp ginger

1/2 tsp nutmeg

1/2 tsp cayenne pepper

Put the lid on and shake, shake, shake while you smile at people walking by because you have delicious Shakeology and they do not! ;)

Smile at the hubster because you have delicious shakeology and he spent $7. on a dry sandwich. Yeah baby!

Drink to your health!

-Erlyn

If you would like more information about Shakeology

or Beach Body, please leave a comment or visit my websites.

You can find me at Facebook, Twitter, Pinterest or Instagram.

Sweating Is NOT My Favorite Activity!

Sweating should be forbidden when a person exercises! I do NOT like the feeling of salty sweat dripping into my eyeballs! 

It Stings folks!

And I get all sticky feeling, and I stink . . . and it's just not right! EW!

It might be because it takes too much time and energy to bathe everyday... and when you sweat, you SHOULD bathe. I'm not judging here... just making an observation...

I think the REAL reason I don't like to sweat is because with chronic illnesses, we have learned to equate sweat with some negative things in our lives...

Like:

• if we sweat, we probably have a fever. Even though our temperature might read 98.6, for us that is could signal a fever - which means feeling feverish, then chills, then fever. then...

• if we sweat, it means that we have over done it AGAIN because we were feeling good for awhile and got everything on our list (and then some) "accomplished" while we could.

• If we sweat, our bodies are rebelling against us and we are headed for a flare up of whatever disease we are battling.

• If we sweat, we have to use extra energy or "spoons" to bathe, and heaven forbid wash our hair which takes even more energy! . . . and then a nap to regain that energy if we are lucky . . .Who has time for that everyday?

• If we sweat, and we bathe, we probably find out that we need to shave our legs because the hair on them is braid-able because we haven't had the energy to shave for awhile.

• If we sweat, we are going to need the rest of the day to sit down, and therefore miss out on all the other plans we have made (and will have to cancel . . . AGAIN) and just watch TV instead of live. . . we live vicariously through TV reality shows often enough anyway. 

• If we sweat, we have to admit to ourselves how "really" out of shape we are, because we have ignored our bodies "need" for exercise. But we have to ignore it because it is so far out of reach of our energy stores. Can I get a "I feel guilty" here?

• Basically, if we sweat, we have to think, acknowledge, and either fret because we "just can't do it" or we do it and then "fret" over the consequences.

Does that sound familiar?

I'm sorry that you have to go through this in your lives.

I'm sorry that I understand what you are going through.

Chronic Illness Sucks Balls. 

Yes, I said that.

(but you and I both know that's true.)

You're welcome.

As I was thinking about sweating today (while sweat was stinging my eyeballs) and all the negative connotations it implies for someone with a chronic illness, I also started thinking about all the good things sweat does for us. Things that I had forgotten about for so long! So here's a new list to consider:

• If we sweat, we can control the amount of sweat by following (in my case) the moderator of the activity we are doing. For instance, today I started a new exercise program through BeachBody on Demand called "The Shift Shop". (think playground games meets football training). It was really fun, and pretty intense, but they have someone doing a moderation of the exercises and you can follow that person. . . I couldn't even keep up with the moderator! But I did my best. I think I was sweating more than the hardest level person on the session was! So I controlled my amount of "sweat" or energy that way.

• If we sweat, it means that our body is building muscle, which means that we are GETTING STRONGER. If we aren't getting stronger, we are getting weaker. That's all we need with a chronic illness . . . something else to make us feel like crap!

• If we sweat, we REMOVE TOXINS from our bodies! Those toxins make us feel like YUK! Toxins build up in our bodies from all the meds we take, and processes that aren't working right in our bodies. Sweat is one way our bodies rid itself of some of those toxins. That's freakin' awesome right there!

• If we sweat, we are doing something POSITIVE for ourselves, and something that no one can take away from us for today! AND we did it ourselves!

• If we sweat, we SHOULD bathe, and that makes our loved ones love us even more! At least they will appreciate that we don't stink anymore, and that is always a good thing! 

• If we sweat, we create endorphins, which are hormones that make us feel good. Endorphines are great for depression and help lift our spirits! Chronic Illness Warriors suffer from depression a lot! I know it's hard to start the process of sweating from exercise when you are depressed...it's the last thing we WANT to do... get out of bed and move.... but it WILL help! It will help even MORE if you get your pretty little face in the sunshine! Which will also make you sweat! 

• If we sweat, we are taking back CONTROL of our lives. We are choosing to work to control the amount of pain we feel (instead of IT controlling US), the movement of our limbs, the strength of our muscles, and the attitude of our minds.

After thinking about this for awhile, while I still don't LIKE the way I feel when I sweat, I DON'T have to hate it. 

To be Politically Correct, I was bigoted about sweat. :) 

(If you know me, PC is something I am totally NOT! I don't think you can be truly sarcastic and be PC. . . and I enjoy sarcasm so much! It makes me happy on hard days! It's like punching hard days in the face!)

Although I'm addressing you, the reader, I am also documenting my journey with Beach Body and Shakeology and the effects that it is having on my body, my fibromyalgia, chronic migraines, j-pouch, blah, blah, blah...my health. With that said, I want to say something.

As I have been exercising, I have found that there is something else happening in my body. I haven't been quite able to pinpoint it until last night.

As I have been drinking Shakeology along with doing the Beach Body exercises, and following the food plan (basically learning portion control . . . AGAIN . . . ok, and that chocolate and diet coke are NOT a meal , it's my stress diet. . .) 

MY BODY IS HAPPIER!

Drinking Shakeology is giving me the nutrients that my body needs. I don't think my body has been able to absorb the nutrients that it needs because of all my gut issues and food sensitivities. Whenever I eat anything "clean" my body processes it pretty fast, and then dumps it. Because of that, I don't think that I was getting the nutrition that I needed, and my body went into "starvation mode".

(if your body doesn't dump [a polite way to say diarrhea] but holds on to the waste, Shakeology will help with regularity)

Starvation Mode is when your body holds on to every calorie that it gets, converts it to fat to be "stored" for a possible famine in your body due to lack of nutrition. It's very hard to lose weight this way, because your body just won't let those calories go! It saves that energy because it might need it later.

As I understand it, that causes stress on the body, which causes cortisol, another hormone, to increase. . . making MORE fat. It's a vicious cycle, and makes us feel worse.

I am starting to believe that Shakeology is allowing my body to absorb the nutrients! It's something that my body is accepting, and that is letting my body interpret nutrition! I think that alone is allowing my body to release that stored fat, and that is why I am starting to see a difference on the scale! And I'm doing it without the cravings! CRAZY!

Because of the ability to absorb that nutrition, I am also seeing my body get stronger, and having more energy. At least that is my Theory! All I know, is "SOMETHING" is starting to happen in my body.

And those are my thoughts today. Apparently I AM capable of more than this:

If you would like more information on Shakeology or Beach Body Fitness, either click on the link, or comment ME in the comments section. I hope that you have an awesome day, and do something POSITIVE for yourself today! 

YOU ARE WORTH THE FIGHT!

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Shakeology Recipe for the Day!

In a shaker bottle:

8-12 oz cold water

1 scoop Chocolate Shakeology (I use dairy/gluten free, Vegan)

1/2 tsp Cinnamon (anti-inflammatory)

1/2 tsp Ginger (anti-nausea)

1/4 tsp Nutmeg

1/4 tsp Allspice

-OR-

3/4 tsp Pumpkin Pie Spice

Shake Vigorously

(then I add ice, as I like mine REALLY cold!)

1 red container

Drink to your health!

I hope all my chronic illness friends have a great, pain free day! . . . and a few less pain meds! :)

-Erlyn