SELF CARE: Taking a Sabbath

SELF CARE: Taking a Sabbath

Wednesday, October 7, 2026

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Image: Fortune Cookie Proverb 22 September 2026

SELF CARE: Taking a Sabbath by Gail K. Kachnycz on 22 September 2026

     Those of us who are a "certain age" can remember the sit-com "Get Smart." One of the running lines was Maxwell Smart saying, "Would you believe...." Well, would you believe that I opened a fortune cookie just a few days before my vacation, and the proverb was "A time of renewal and rebirth is in your future." We all have the power to make this a plan, not just a possibility. 

     Taking time out regularly is important for our health in many ways: physically, mentally, emotionally, spiritually. It is part of our make-up as created beings that we need regular time for renewal. On a daily basis, this is why we need to sleep. Once a week, we need a Sabbath, both to spend time in the presence of the Lord to honor and worship Him, and to allow that spiritual connection to refresh us. In Exodus, God instituted the Sabbath in this way:

"Remember the Sabbath day, to keep it holy. Six days you shall labor and do all your work, but the seventh day is the Sabbath of the Lord your God. In it you shall do no work: you, nor your son, nor your daughter, nor your male servant, nor your female servant, nor your cattle, nor your stranger who is within your gates. For in six days the LORD made the heavens and the earth, the sea, and all that is in them, and rested the seventh day. Therefore the LORD blessed the Sabbath day and hallowed it. Exodus 20:8-11

     Later, Jesus specifically noted that rest and renewal was the intention of the Sabbath: And He said to them, "The Sabbath was made for man, and not man for the Sabbath." Mark 2:27

     As busy caregivers, it is important to give ourselves permission to take time out for self care. Let me share the example of my uncle and aunt. They cared for my aunt's mother in their home, and she lived to be over 100 years old! One morning a week, they hired someone to care for her. They went out together on a "date" for breakfast, and my aunt also took the opportunity to have her hair done. They knew how to care well for the precious mother, but also how to care for themselves, to refill their personal reservoirs so they could return to caregiving with renewed energy.

     Please take time to examine what is important to renew your strength for caregiving. If you can't attend worship in person, is there a service that is available online? What is a simple way to step aside for a moment? Reading, a craft or hobby, or something you can pick up but leave quickly if you are needed? Take advantage of support groups. Here is the link for online connection to support groups in the Philadelphia area. Jean Kirkley was previously featured in the blog.

 A Boomer Hero 4/10/24 

"Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light." Matthew 11:28-30

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SETTING BOUNDARIES

SETTING BOUNDARIES

Wednesday, September 30, 2026

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Images: Teal Ribbon and Light Blue Ribbon from www.freepik.com accessed 22 September 2026

September is Awareness Month for Ovarian Cancer (Teal) and Prostate Cancer (Light Blue)

SETTING BOUNDARIES video by Gianna Cericola is available on YouTube 

     The last post introduced Gianna Cericola as the Ambassador for the Philadelphia Chapter of the American Cancer Society. During her recovery from sarcoma, she made a video for TikToc on the topic of "Setting Boundaries During and After Cancer; Practical Supports and Tips." I do not have a TikTok or Instagram account, but was able to access it on YouTube using this search:

Gianna Cericola Setting Boundaries YouTube Video

     This is a theme shared by caregivers and those with chronic illness. Especially now that the holidays are approaching, there may be expectations for participating in social gatherings of family, friends, co-workers, or other groups. Caregivers and those with chronic illness may need to set limits on their participation. This may mean shortening their time with others, or reducing responsibilities such as cooking or hosting. It may help to explain that a large event may be overwhelming or tiring for someone who is weak or medically fragile, and possibly offer the option of a smaller gathering, individual visit, or phone or video call. 

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AMERICAN CANCER SOCIETY AMBASSADOR

AMERICAN CANCER SOCIETY AMBASSADOR

Wednesday, September 23, 2026

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AMERICAN CANCER SOCIETY AMBASSADOR

Introducing Gianna Cericola, American Cancer Society Ambassador Post Date 23 September 2026

      September is the month that emphasizes awareness of several types of cancer: Childhood (gold ribbon), Leukemia/Blood (orange & red ribbon), Lymphoma (lime green ribbon). In many ways, cancer overlaps with chronic illness. Here is the link to my previous post on the parallels of cancer and chronic illness.

Cancer & Chronic Illness 8/7/25

     Recently I saw a piece on NBC daytime news that featured Gianna Cericola as the Ambassador for the Philadelphia Chapter of the American Cancer Society. She was diagnosed with sarcoma in 2024, as a young adult in her 20's. The link for her interview on NBC Philly Live is inserted below    

Philly Live; Gianna Cericola

     September also is Awareness Month for Ovarian Cancer (teal ribbon) and Prostate Cancer (light blue ribbon). Those will be featured next week.

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Stacking Tasks

Stacking Tasks

Thursday, September 17, 2026

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Image: Basic Salad by Gail K. Kachnycz on 17 September 2026

STACKING TASKS by Gail K. Kachnycz 17 September 2026

     I hate chopping veggies; I would never make it as a prep cook. However, to promote healthy eating, I have developed a method to get this task done. My trick is to prepare the foundation for a salad while I am cooking or baking other foods. I don't want to leave a pan heating on the stove, or forget to check the oven, so I get out the veggies and start chopping away. This keeps me in the kitchen so I can tend to whatever is cooking. This works really well when onions need to be caramelized, and prevents me from impatiently checking them every few minutes. Here's my method for preparing the foundation for three salads, using baby cut carrots, bell peppers, celery, and Romaine lettuce hearts. These four keep very well in an airtight container in the fridge, so I prep once and have salad for three days.

     First, rinse and clean the veggies. Then, grate 5-6 baby cut carrots into each container that will store the salad. Next, cut one bell pepper and divide among the containers. Use one stalk of celery per salad, sliced into bite size pieces. Finally, cut the Romaine lettuce by cutting the heart lengthwise and chopping manageable slices. Some people say to tear lettuce, not cut it, but I want easy, bite sized pieces. I don't want lettuce hanging down my chin, making me look like a cow. I have never had a problem with the cut edges turning brown, as I may eat one portion the first day and eat the others on day two and three. Once the chopping is done, pop on the lid and store in the fridge. The greens will stay crispy since there is no salad dressing or watery items like cucumber, tomatoes, or cheese mixed in.

     When it is time to eat the salad, empty the storage container into a larger bowl. Now watery items like tomatoes or cucumber can be added; it is really up to you what you add in. Protein such as cold chicken, boiled egg, or tuna salad will make this a complete meal. I like extra crunch, so I top with croutons, Chinese fried noodles, or Chex Mix. Drizzle with salad dressing, and voila! This works so well that I could easily take a salad for lunch when I was still working and left the house about 7 AM.

     Here is another way I stack tasks: whenever I make a batch of baked oatmeal, I first scrub up some potatoes (sweet potatoes or white), turn on the oven to 350 degrees F, and start baking the potatoes while I mix up the oatmeal. Depending on the size, the potatoes take longer to bake than the oatmeal, so they usually finish at about the same time. It's great to have potatoes ready that just need to be heated briefly in the microwave when I want to eat them. Of course, once the baked oatmeal is in the oven, I prepare a set of salads before washing up all the equipment used to make the oatmeal. 

Here are links to other recipes for baked items that might work well for stacking tasks:

Baked Oatmeal 2/21/24 

Roasted Spaghetti Squash 10/2025

     

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Bloggy-versary Three; Future Topics

Bloggy-versary Three; Future Topics

Tuesday, September 1, 2026

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 Image: September Sunflower, Easter Seals Calendar; Shutterstock.com

FUTURE TOPICS

     September marks "Bloggy-versary" number three. This brings the total number of posts to about 150. You will notice that recent essays have links to previous posts, that may compliment the topic or provide additional information. For example, September is Suicide Prevention/Awareness Month so here is the link with information about the 988 Crisis Line:

988 Suicide & Crisis Lifeline 9/13/24 

Christian Mental Health Initiative 9/21/24

     Posts later this month will highlight awareness of various types of cancer and links to the organizations that support people who are affected.

     I was beginning to think that after three years, coverage of topics related to caregiving might be complete. However, recently a friend was in touch with my husband Mike, and their conversation turned to what to do if you are the designated Medical Proxy or there is a Living Will in place. Mike was able to give guidance based on his own experience and that of family members. I realized that this is an area that is not common knowledge, so people confronted with this situation would benefit from a review of this information. Here are some topics that are planned as A Map Through The Valley enters year four:

-Role of a Medical Proxy; Executor; Power of Attorney

-End of Life Decisions and Living Will

-What is Palliative Care? How does it differ from Hospice Care?

-How to cook when the caregiver and loved one have differing nutritional needs

     I will continue to share practical tips, links to resources, easy recipes, book titles of interest to caregivers. If you have suggestions along these lines, or a topic you would like to see covered in the blog, please be in touch via the email or text you received as a subscriber. Thanks so much for your continued support of A Map Through The Valley.

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Lessons Learned: BIG ROCKS Part 2

Lessons Learned: BIG ROCKS Part 2

Thursday, August 27, 2026

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Image: Banner in a friend's garage; photo by Gail K. Kachnycz 12 June 2026

LESSONS LEARNED: BIG ROCKS PART 2

By Gail K. Kachnycz 27 August 2026     What are Big Rocks? They are the important things in life. Examples would be how we prioritize our

relationships: to God, to our families, to our friends, to our communities. They usually involve an

investment of time. However, we find ourselves doing other things that don't have lasting importance, but

cry for attention, like: mowing the lawn, washing the dishes, doing laundry. Granted, these tasks must be

done, but not at the expense of activities that have lasting impact and value. For a more complete

background on Big Rocks, see this past post:

Big Rocks for Chronic Illness 11/1/23

     The lesson of Big Rocks is that “they need to go in first.” Making room for relationships and other

priorities requires planning, and planning requires time. In some cases, devoting a weekend, day or

several hours of planning means that smaller tasks related to the Big Rock might fit in with other

activities of daily living. For example, while I was living with friends I thought that not having a house

or yard to care for meant that I could devote more time to Bible reading, prayer, and improving my

Spanish. However, I did not increase my time in any of these areas, because I did not plan for it. Now

that I am back in my own house, I have made some steps toward these goals. Here are some suggestions

based on my experiences:

     Divide the task into smaller blocks. Unpacking the house was overwhelming to me. My friend Kate,

who has known me for over 40 years, recommended that I plan a manageable time frame, possibly

starting with 30-45 minutes, to devote to the task of unpacking. I was not to worry about unpacking “X”

amount of boxes, just work for 30 minutes and be satisfied. Having achieved this goal, a small reward

could be enjoyed. As I felt able, I could increase the time devoted to the task. This also works well with

yard work. Taking before and after pictures boosts that sense of accomplishment.

     Make a plan and define the daily attention to it. Take advantage of plans that are already prepared.

There are many Bible reading schedules that can be downloaded onto your phone. Operation World has

a plan for praying for all nations over the course of a year. I do at least one Spanish lesson per day with

Duo Lingo (I am a Streak Freak with 1724 days & this really motivates me). The Topical Memory

System from Navigators is an organized way to approach memorizing Bible verses.

 Operation World Website

  Navigators Website   

Enlist friends or family. I pray with two prayer partners on Tuesday evenings. We use conference

calling so there is no travel involved. If the weather is good, I might combine this with an exercise walk

through the neighborhood. My sister sends a Zoom link once a month to invite my siblings to catch up

with each other. Technology is helpful, but five siblings in three states have to agree on a mutually

convenient time. We make the commitment and reap the benefits of stronger relationships.

     Find a way to make time for planning part of your routine (in other words, plan to plan). I make a 2

week schedule every other Sunday afternoon. I have the space and quiet time to do this at home. If your

house is busy or you might be interrupted, I would suggest doing your planning at your local free public

library. They are quiet spaces and have free internet (however, it is not secure so don’t do online

purchases or banking). Since they are municipal services, they usually can be reached by public

transportation if that is needed.

 If you cannot leave the one you are caring for, look for a time in the routine of care when you can be

available but not necessarily required for hands-on assistance. This might be during a nap or a TV show

that occupies them.

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Lessons Learned: PACK LIGHT

Lessons Learned: PACK LIGHT

Thursday, August 20, 2026

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Image: Photo of French Bee Boarding Sign at Newark Airport 11 May 2026

LESSONS LEARNED: PACK LIGHT

By Gail K. Kachnycz on 20 August 2026

     While I was couch surfing with friends and family during our house renovation, I learned that you

don’t need as much stuff as you think you do. Rick Steves, well known for his travel shows on PBS, has

said, “You’ll never meet a traveler who brags: ‘Every year I pack heavier.’”

     Out of necessity, I had to remove every article of clothing for drawers and closets, since furniture was

relocated and closets were used to store boxes, small furniture, and almost anything that could be crammed

in. However, I did not use all the clothes that were taken from the house. Since the time away was

October through March, summer items were put into deep storage. As I mentioned in the post last week, I

sent garments needed for special events to my sister who lives locally, so I would have access should the

need arise. For most days, I rotated about three to four sets of long pants, scrub tops, and long sleeved

shirts. For colder days I layered with turtlenecks, long sleeved T-shirts, sweaters, and hoodies. I had two

nice tops with sweaters that I wore with nicer pants on alternate Sundays or for social events. That was it.

Granted, I am retired so I don’t have a dress code for the workplace or need to entertain business

associates at upscale restaurants, but you get the idea. It was for a defined time, and most folks understood

the limitations.

     When it was time for the trip to France in May, I easily fit my clothes into the standard 22”x14”x9”

carry-on bag, and it weighed only 15 pounds. Packing light has several advantages: no wait time at

baggage claim or fee for checking luggage. You are more mobile and less tired than if you are managing a

heavier bag.

     Living a life that is “packed light” usually also involves a good look at how we spend our time. If we

are not encumbered with a lot of material possessions, we don’t need to spend time to maintain them.

We can respond more quickly to opportunities that the Lord brings our way. 

     My time of living from a suitcase was only six months. When the renovation was complete, I returned

to the house. Some of the things that were packed away, such as the summer clothes, needed to be

retrieved. As our seasons of life change, it is a good idea to review what is needed and what can be

rehomed and used by others instead of being stored away. During the process of packing and then

unpacking, I have tried to maintain that attitude. I have asked myself, “What have I been saving ‘just in

case,’ or because it might be useful in the future?” Much of that stuff can be donated, to serve a useful

purpose right away, not “some day.” Some organizations will provide pickup at your home. Some benefit

non-profits or charities such as Red Cross, veterans, or cancer societies. Check the links below to find out

what household items each accepts. There may also be local thrift stores that accept donations.

Good Will

gogreendrop Green Drop (emails you a form to declare for tax purposes)

Living Beyond Breast Cancer

ReStore ReStore (Habitat for Humanity)

Salvation Army Donation Pickup

For recycling, these are local to the Philadelphia area, but there may be similar options in your locality:

eForce Electronic Recycling Anything with a plug, fluorescent tubes or compact bulbs

611 Metals Recycling You bring it, weigh it, and get paid!

Household Hazardous Waste (oil based paints, pool chemicals, etc) Check your county website,

usually collections are specific Saturdays May through September

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