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For many, the New Year brings along new promises and new goals for healthy living. Making better choices and eating healthier come hand-in-hand. Over the years, I have adapted some techniques that I think have helped my family to make better food choices, and I wanted to share them all in this blog.
First, in order to make healthy food choices, you have to surround yourself with healthy options. If you don’t buy junk food, or have it in the house, you are more likely to make better choices. Let’s be honest, if it comes down to a cookie or an apple, I am pretty sure I’ll choose the cookie. But if it’s between an apple and some strawberries, it’s a win-win situation! By planning what is available to you, you are setting yourself up to make good choices.
The grocery store can be very intimidating and stressful, especially if you are hungry, which brings me to my next point: always have a snack or a full meal before shopping. This will prevent the cravings purchases, and you won’t be distracted by your stomach. It helps to have a grocery list with you and to only purchase what is on your list. I like to look at the store circulars beforehand and make note of the sales and write these items down on my list. Only purchasing the items on my list helps me to make better choices, as well as helps with my food budget.
Speaking of food budget, one thing that I have found helpful over the past couple of months is creating a weekly “menu” for my family. Usually on Sunday, I will pull together my local circulars and look at the sale items. The majority of my food budget goes towards purchasing meats, so this is where I start building my meals. I have my “go-to” recipes and start from there. Maybe chicken with vegetables one night, some form of pasta another. Eventually I have formulated a “menu” for the week. Now looking at my menu, I will create a list of the ingredients I will need for those items, and place them on my grocery list. This helps to ensure that I purchase everything in one trip, for all the meals I will be making that week.
The food menu has helped my family make better decisions when it comes to eating. Knowing what is for dinner and knowing that I have the ingredients to make it prevents the “oh no, what should we do for dinner” scenario-which often leads to bad choices!
It took a while for this to become a practice in my house, and this may not work for everyone. I encourage you to take a look at your food purchases and try to make some changes that will work for you.
Welcome 2014! Another year has come and gone, and for many 2014 signifies a new beginning and novel changes in the year ahead. It marks a time to make resolutions, changes, and achievements that will signify this year and make it different than ones past. New hopes, wishes and dreams are some of the things that represent this new beginning, as people try to make the best out of a fresh start. Some individuals may set goals while others strive to complete tasks day by day. No matter the method used in bringing about changes in the New Year, hopefully 2014 brings a time of hopefulness and promise.
I set a goal to exercise and eat more vegetables…what is one of your goals?
All the best for 2014!
2013 is rapidly fading, and if you are like me, then by this point you are tired of all the wrapping and the go go go “holiday mode” and may be trying to mentally prepare for next year and what it may bring with it. A lot happens in the course of a year.
As the time rushes by, try to set aside a moment and think and write about 2013 as a year. Did you have a success or accomplishment you were proud of? Was there a goal that you didn’t quite meet or something you will strive to improve on next year? Was there something that made you laugh so hard you cried?
Write your own list. You can either hang it up somewhere you see frequently to remind you of goals and moments and memories you experienced throughout 2013. Alternatively, you can write it down and seal it in an envelope, then open it when 2014 is wrapping up. This will help you reflect on what you thought of 2013 and provide a retrospective of the curveballs, challenges, victories and laughter that the year brought.
MSAA wishes you a happy New Year! Please note that our office will be closed on January 1st 2014.
By: Matt Cavallo
Some of my favorite childhood memories stem from the holidays. On Christmas Eve, my Grandmother prepared a wonderful homemade Italian feast followed by a bonfire in the front yard where the whole neighborhood would gather to sing Christmas carols. Although the weather was never above freezing, we were warmed with a sense of unity in song accompanied by the melodic sound of my cousin’s saxophone.
When my wife and I decided that we were going to move away from my hometown in Massachusetts for a new life in Arizona, I knew that I was leaving behind those traditions that I cherished. I also knew that my boys wouldn’t have the same experience that I did growing up. I was worried that I would be depriving my children of those memories that I held so dear.
I had more pertinent factors to consider in my decision, however. My MS was progressing and I no longer wanted to fight the elements that go hand in hand with living in the Northeast. I love the colors of fall, but I no longer wanted to rake the leaves. There is something so peaceful about looking out the window and seeing the first snow falling, however, the strain of shoveling the driveway and front steps after the snowfall was no longer worth the pain. Life seemed to be becoming too physically draining to really enjoy it. I knew I was ready for a change but wasn’t sure how to start over. Would a change mean robbing my kids of childhood memories? Was I being selfish by putting my health before my family?
The first winter in Arizona was sunny, warm and free of snow. Despite the health improvements and ease of my new lifestyle, I was still missing the Christmas ritual and traditions that I grew up with. I decided that I had two choices: revel in the sadness of what I was “missing” or create new traditions to enjoy. I chose the latter.
Maybe this isn’t the case for you. Maybe you have lived in the same place your entire life, but are experiencing limitations due to your disability. Although you didn’t move, you may no longer feel that you can participate in the holiday season the way you used to. Don’t let these limitations take the joy out of the season you once loved. If this rings true for you, here are some steps to help you embrace new traditions:
Four years later, our new family traditions are every bit as meaningful as my childhood memories. We have made great friends in Arizona, and we get together to form our own lasting memories for our children. Whether it is taking the kids up to Santa’s Village in Flagstaff or watching a parade of boats decorated in Christmas lights at the lake, these new traditions are every bit as meaningful as singing in my Grandma’s front yard, minus the frostbite.
In many ways, these new traditions make the holidays more meaningful to me. I have experienced a lot of loss with my MS. With that loss, I realize how precious each moment in life can be and have begun to live in the moment and enjoy it. Embracing these new traditions has taught me that this season is still the most wonderful time of the year despite having MS.
Happy Holidays everyone!
Please note, MSAA offices will be closed December 25th through December 30th. We apologize for any inconvenience this may cause, and will respond to all comments and inquiries upon our return.
*Matt Cavallo was diagnosed with multiple sclerosis in 2005. Matt is an MS blogger, author, patient advocate, and motivational speaker. Matt also has his Master’s degree in Public Health Administration. Matt is the proud father of his two sons, loving husband to his wife, Jocelyn, and best friend to his dog, Teddy. Originally from the Boston suburbs, Matt currently resides in Arizona with his family. To learn more about Matt, please visit him at : http://mattcavallo.com/blog/
By: Jeri Burtchell
After 15 years with multiple sclerosis (MS), I was sure I had learned all I needed to know about the disease. I’d heard every old wives’ tale, learned about every treatment, and Googled every symptom–real or imagined. Turns out I learned more in 2013 than my entire decade-and-a-half had taught me previously.
Years ago, my dad encouraged me to become a writer. Why, I had no clue. I’d never written anything he’d read except those anxiety-ridden letters from overseas as a young Army wife. Pleas for domestic advice, they had my folks in tears. Not from worry or concern, but the kind you cry when you laugh so hard you can’t catch your breath.
Dad saw a talent I never saw, but I never forgot his words. So when a friend suggested I apply for a writing job posted on Facebook, I thought why not? I believe in stepping through doors that open for you. If you don’t like what’s on the other side, you can always turn tail and run.
Imagine my surprise when I actually landed the gig. I was officially a freelance writer, covering the MS News for www.healthline.com. After my first article published, I squealed when I saw my byline. But writing a weekly article about MS would be challenging. How could there be “news” every single week? No need to worry.
I’ve stayed quite busy since I donned a reporter’s hat. There is so much going on in research now that even if I wrote a daily article I still wouldn’t cover it all.
From the exciting news that researchers in Germany have successfully rebooted the immune systems of some MS patients, to the less than great news that red wine may worsen MS, this past year has been an eye-opener.
My friends were star-struck when I interviewed Shemar Moore from Criminal Minds about his Bike MS event, but my own heart fluttered when I interviewed Dr. Steven Jacobson, Chief of the Viral Immunology Section at the National Institute of Neurological Disorders and Stroke regarding Epstein-Barr Virus and MS. I guess I’m a bit quirky when it comes to who attains “rock star” status in my world. I’m an unscientific science nerd now and MS stands for More Science, please.
It’s been a fascinating journey to live a writer’s life. Every week is a new topic, with MS the theme. Granted, some news is disappointing (the red wine, again), but there is a constant flow of MS news and that is reassuring to me. Knowing there are people out there who’ve dedicated their lives to finding the answers for us gives me hope.
So when asked what I’ve learned looking back on 2013, it would be to keep digging for the truth. To share the facts that surface each time a researcher publishes a paper on their work in the field of MS.
Having to read those papers and form intelligent-sounding questions to use in my interviews has been an ongoing lesson itself. Lucky for me, I love my job.
My most important takeaway from 2013 is that I’ve seen how valuable each of us are who live with this disease. Research would come to a screeching halt and be nothing but unproven theories if not for us. The real heroes are the volunteers who give of themselves to get us closer to a cure.
Research should be something we all consider, not just those out of options. Studies covering everything from new disease modifying therapies to fatigue, cognitive issues and more are enrolling all the time. You can browse through them using a new tool that Healthline just launched. Even if you don’t intend to join, it should give you renewed hope that a cure could be close.
But does the idea of ingesting a mystery medication in the name of science seem a little too sci-fi for you? Relax! That’s not the only way to get involved.
Sites like www.PatientsLikeMe.com give us the opportunity to engage in research by taking surveys. When you answer questions about your health, you are contributing to a gold mine of data that will help researchers in their quest for a cure.
So, while my Dad never lived to see the day I became a published author, his encouragement lives on in my heart and mind. He was right all along. I just needed to go through that door and find my reason to write. I never would have guessed, all those years ago, that my voice would come after getting MS.
So here’s to 2014! May it bring us good health and happiness, and More Science, please!
References:
*Jeri Burtchell was diagnosed with multiple sclerosis in 1999. She has spoken from a patient perspective at conferences around the country, addressing social media and the role it plays in designing clinical trials. Jeri is a MS blogger, patient activist, and freelance writer for the MS News Beat of Healthline.com. She lives in northeast Florida with her youngest son and elderly mother. When not writing or speaking, she enjoys crafting and photography.
The year 2013 has been a substantial one in the world of MS. As each year passes, more and more developments and improvements are made to the ever-changing MS landscape, and it looks like we can add 2013 to that picture. The year saw the approval of a new MS treatment, the initiation of health insurance changes and availability, and increased information pertaining to upcoming trials and experimental medications for treating the disease.
As changes occur within the MS community, the MSAA continues to play a role in providing updated information and educational resources portraying these changes. Through educational webinars, shared-management and informational programs, the MSAA was able to provide support to those in the MS environment in learning of these developments. And as changes continue to unfold in the future, MSAA will continue to increase awareness of these developments within the MS community.
Often a memory is sparked by some sort of trigger which could manifest itself as many things, a smell, a touch, or hearing a particular sound. For many, music can be a hallmark
of specific times in their life so when listening to the radio and some random song from your past comes on you may be taken back to your living room and remember dancing and laughing with your girlfriends in the 6th grade.
Most of these memories are benign and may start you reminiscing; however, sometimes music can also evoke memories of more challenging times in your life, especially around moments of great grief or loss.
This morning, I heard one of these songs on the radio and it sparked a train of memories about a time in my life in which I experienced a significant loss. No matter how many times I hear that song it will always bring back a flood of memories. While I can’t stop the association my response to that song is now different than it may have been 20 years ago. As people change and evolve over time so do our emotions and our personal reflections on memories even of very difficult and challenging times in our lives.
Everyone has not one song, but many; however, there may always be one that stands alone as “the song” or “the trigger” for some difficult event. Sometimes reflection over growth and change over time can be beneficial. Over time we may find different truths in our memories, and maybe there is something positive which may be found amongst the pain. This morning when I heard “that song” I smiled instead of cried, and maybe it was a little bit of a sad smile, but that is o.k.
By Matt Cavallo
I have been living with Multiple Sclerosis for eight years now. I have not had a major relapse since 2010. Today, I am living the life that I always wanted despite having MS. I am able to work fulltime, have a loving home life with my wife and kids and participate in activities like coaching my son’s baseball team. One of the reasons that I believe I am doing well battling this disease is because I am always seeking to increase my education and understanding of the disease.
Understanding Multiple Sclerosis and all the available options for chronic illness management is paramount to being successful despite having MS. Now, more than ever, the landscape of available options is changing due to advances in medicine and tireless research. Educating yourself on the MS pipeline will make you better equipped to continue your fight.
So, where should you go for resources? Your first and best resource is your neurologist. Each MS patient is different and your neurologist knows your story better than anyone else. I see a neurologist who specializes in Multiple Sclerosis and stays up to date on all the latest MS breakthroughs and research studies.
Second, get involved in community events. Patient education events are held all over the country and have excellent information for patients. For example, the MSAA has a calendar of community events. Other organizations like the National MS Society or pharmaceutical companies also hold similar patient educational events.
Third, seek out evidence-based printed material. The Internet can be a great source of information, but how do you know that what you are reading is coming from a credible source? I frequent support groups on Facebook, Twitter and other online outlets, but how do you know that the information that you are receiving in those groups is valid? Sadly, there is a lot of misinformation on the Internet and social media sites. Listening to advice from unreliable or irresponsible sources can actually be detrimental to your health. My favorite online reference for MS is Healthline.com, “What do you want to know about Multiple Sclerosis?” This is a one stop shop to get high level information on the cause, types and treatments for MS.
Another publication that I love is The Motivator. The Motivator is published twice a year by the MSAA and covers vital issues for people living with MS. You can have the print version of The Motivator mailed to you or read it online.
Staying educated about Multiple Sclerosis will put you in a position to live well despite your condition. Taking advantage of the resources available to you will ensure that you are up-to-date with the latest, most accurate information. Establishing an open, honest and trusting relationship with your neurologist is vital to your overall health. They should be your go-to before making any health-related decisions. Patient events and literature can provide you with useful information as long as they are from credible sources. If your resolution for 2014 is to take control of MS then it all starts with educating yourself on how to fight the disease.
Happy Holidays Everyone!
Resources
http://support.mymsaa.org/site/PageServer?pagename=Calendar_of_Events
http://www.healthline.com/health/multiple-sclerosis
https://mymsaa.org/publications/motivator/
*Matt Cavallo was diagnosed with multiple sclerosis in 2005. Matt is an MS blogger, author, patient advocate, and motivational speaker. Matt also has his Master’s degree in Public Health Administration. Matt is the proud father of his two sons, loving husband to his wife, Jocelyn, and best friend to his dog, Teddy. Originally from the Boston suburbs, Matt currently resides in Arizona with his family. To learn more about Matt, please visit him at : http://mattcavallo.com/blog/
2013 has been a pretty substantial year in my life. As I grow older, I start to reflect back each year, just to stay in tuned with myself. I have accomplished a lot this year, in starting my career with MSAA, moving, and feeling more emotionally complete.
It is hard not to be sentimental while reflecting back; some of my favorite times are spent talking about past life events or some of the interesting people who have come into our lives. I strongly believe that there is a lesson in every moment, but sometimes you have to take a step back to see it.
Although our physical surroundings and lives may have changed over the years, our inner souls remain the same. We are still the same person on the inside. For many, it can be a challenge to accept these changes; they wish to be the person they were before. However, I think we are that same person, but maybe we have become so bogged down with all of the “stuff” outside of ourselves, we have lost touch with our inner souls.
There is a quote, by Bryant H. McGill, “Change will never happen when people lack the ability and courage to see themselves for who they are”. Take some time this holiday season to find yourself again. Maybe reach out to an old friend or family member and reminisce about the years.