Rather than write a regular blog article, I am jotting some thoughts to share. Please feel free to add your own along the way.
I don’t make resolutions, most people don’t make it through the week. No one wakes up on January 1 having lost 50 lbs and exercising for an hour a day and craving foods low in fat, high in fiber and moderate portions.
· Be realistic.
· Sit down and write what you can do tomorrow that makes sense.
· I always say, if you are eating a package of Oreos a day, don’t go cold turkey, give up one sleeve of them, that still leaves 2 sleeves and you can wean yourself.
· Of course, not eating any or limiting yourself to a couple is the better choice and an even better choice is to reach for a crisp apple, cut in half with some peanut butter, it’s filling and crunchy.
· Back to what you can do that makes sense.
· Don’t set lofty goals. You set yourself up for failure.
· If you don’t engage in physical activity, don’t expect to run the Ironman Triathlon in 6 months. Say you will take a brisk walk for 10 minutes three times a day and work up to 15 minutes, you get the idea.
· Talk with your lifestyle coach for ideas.
Take time to smell the roses. Carve out some time for you. Meditate, close your eyes and listen to some “quiet music”—not head thrashing noise. Or, enjoy the silence around you. Open your eyes to the beauty that surrounds you. One of my great joys is watching the little birds at the bird feeder.
Adopt a pet from the local shelter. The animals are always appreciative, trust me, I know, all of mine are rescues and they know the fate they were saved from. Puppy mills are quite cruel to the animals and buying a dog from a puppy mill only keeps them in business (my editorial comment). Speaking of adopting a pet, if you can’t have a pet for whatever reason but do love animals, volunteer at a local shelter. The animals always need someone to walk them, brush them and just give them some tender loving kindness. And you know, you will feel like a million bucks when you leave for the day.
Maybe animals aren’t your thing. Food banks, homeless shelters, senior centers and nursing homes always are short staffed and appreciate an extra set of hands. I worked as an activities director in a few different nursing homes in a former life. Each “old” person you see was once your age and they have some pretty interesting stories to tell of a time gone by. Take some time to visit with someone. I have had the pleasure of hearing some very interesting real life stories. I treasure each of them.
Enjoy the here and now, I read a wonderful line just recently, went something like this: if you focus too much on the future, you will miss today. So true. Having a rough day? Try to find some moment in the day that maybe wasn’t so bad, surely there was one. Maybe someone just smiled at you and said hello or thank you. Maybe your child, grandchild, dog or cat just felt you needed some kindness and they held your hand or laid a fuzzy head on your leg.
If your place of employment or your spouse’s place of employment has a wellness program, take advantage of it, go to health screenings, get your health report card and if things are out of whack, take charge. Appreciate your health, don’t take it for granted.
“Let our New Year's resolution be this: we will be there for one another as fellow members of humanity, in the finest sense of the word.”Goran Persson (Prime Minister of Sweden from 1996 to 2006)
No recipes this month. My favorite treat this time of year are clementines, those tasty little tangerines. They are seedless and you can eat 2 or 3 or more, get your vitamin C and they are sweet. Enjoy a sugar free hot cocoa mix on a cold day.
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Wednesday, December 29, 2010
Wednesday, November 10, 2010
Two for Thanksgiving
Please enjoy these recipes. Maybe you are tired of Granny’s plain on bread crumb stuffing recipe and want to try something new. Looking for a colorful side dish for your turkey dinner? This sweet potato salad is colorful, bright and tasty ,too.
Spicy Dried and Fresh Fruit Stuffing
(Serves 20, you can easily make half the recipe)
4 cups water
1 cup dried apricots
1 cup pitted dried plums
1 cup butter**
2 loarge onions chopped
20 slices slightly dried wheat bread torn into 1 inch pieces (or buy bread cubes)
6 medium tart apples, peeled and sliced (Granny Smith, Macintosh work well)
½ cup golden raisins (regular raisins work well or dried cranberries)
½ tsp salt
1 tsp nutmeg
1 tsp cinnamon
½ tsp ground cloves
¼ cup white wine or apple juice
Preheat oven to 325◦. In medium saucepan over hight heat, heat water until boiling. Reduce heat, add apricots and plums and cook for 15 minutes until fruit is softened. Remove from heat, drain, cool and chop fruit into small pieces. Set aside. In large pot over high heat, melt butter. Add onion and cook, stirring frequently for 5 minutes or until onion is transparent. Add bread and toss well to mix. Remove from heat, add chopped dried fruits, apples, and remaining ingredients and mix well. If stuffing is too dry, add a little more water or white wine (or apple juice). Place stuffing in an unbuttered baking dish and cook for about 90 minutes. Can be prepared ahead.
**You can easily reduce butter to ½ cup. The Nutrition Values are based on full cup of butter
Nutrition Values:
210 calories per serving
2.2 g protein
24 g carbohydrate
11 g fat
25 mg cholesterol
163 mg sodium
5.2 g dietary fiber
Art Smith’s Sweet Potato Salad
(I don’t know who Art Smith is, the recipe is from the AARP magazine )
Serves 8
4 small sweet potatoes
¼ cup fat free mayonnaise
1 TBS yellow mustard
4 celery stalks, sliced ¼” thick
1 small red bell pepper, cut into ¼” diced pieces
1 cup diced fresh pineapple or crushed pineapple in natural juice, drained (save the juice for dinking!)
2 green onions finely chopped
Salt and pepper to taste**skip the salt and try some lemon pepper
½ cup coarsely chopped toasted pecans or walnuts
Chopped fresh chives (use dried if you can’t find fresh or can omit)
1. Preheat oven to 400◦. Wrap each sweet potato in foil and bake for 1 hour, unwrap and let cool. Peel, cut in ¾” chunks
2. In a large bowl, mix mayonnaise and mustard. Add sweet potatoes, celery, red pepper, pineapple and green onions, toss gently. Season to taste with pepper and salt if you must!
3. Cover and refrigerate for about 1 hour.
4. Fold in pecans and sprinkle with chives
Spicy Dried and Fresh Fruit Stuffing
(Serves 20, you can easily make half the recipe)
4 cups water
1 cup dried apricots
1 cup pitted dried plums
1 cup butter**
2 loarge onions chopped
20 slices slightly dried wheat bread torn into 1 inch pieces (or buy bread cubes)
6 medium tart apples, peeled and sliced (Granny Smith, Macintosh work well)
½ cup golden raisins (regular raisins work well or dried cranberries)
½ tsp salt
1 tsp nutmeg
1 tsp cinnamon
½ tsp ground cloves
¼ cup white wine or apple juice
Preheat oven to 325◦. In medium saucepan over hight heat, heat water until boiling. Reduce heat, add apricots and plums and cook for 15 minutes until fruit is softened. Remove from heat, drain, cool and chop fruit into small pieces. Set aside. In large pot over high heat, melt butter. Add onion and cook, stirring frequently for 5 minutes or until onion is transparent. Add bread and toss well to mix. Remove from heat, add chopped dried fruits, apples, and remaining ingredients and mix well. If stuffing is too dry, add a little more water or white wine (or apple juice). Place stuffing in an unbuttered baking dish and cook for about 90 minutes. Can be prepared ahead.
**You can easily reduce butter to ½ cup. The Nutrition Values are based on full cup of butter
Nutrition Values:
210 calories per serving
2.2 g protein
24 g carbohydrate
11 g fat
25 mg cholesterol
163 mg sodium
5.2 g dietary fiber
Art Smith’s Sweet Potato Salad
(I don’t know who Art Smith is, the recipe is from the AARP magazine )
Serves 8
4 small sweet potatoes
¼ cup fat free mayonnaise
1 TBS yellow mustard
4 celery stalks, sliced ¼” thick
1 small red bell pepper, cut into ¼” diced pieces
1 cup diced fresh pineapple or crushed pineapple in natural juice, drained (save the juice for dinking!)
2 green onions finely chopped
Salt and pepper to taste**skip the salt and try some lemon pepper
½ cup coarsely chopped toasted pecans or walnuts
Chopped fresh chives (use dried if you can’t find fresh or can omit)
1. Preheat oven to 400◦. Wrap each sweet potato in foil and bake for 1 hour, unwrap and let cool. Peel, cut in ¾” chunks
2. In a large bowl, mix mayonnaise and mustard. Add sweet potatoes, celery, red pepper, pineapple and green onions, toss gently. Season to taste with pepper and salt if you must!
3. Cover and refrigerate for about 1 hour.
4. Fold in pecans and sprinkle with chives
Tuesday, November 9, 2010
Giving Thanks
“Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence.” Erma Bombeck
I am one of those people who likes an elegant Thanksgiving dinner, no TV allowed. Thanksgiving is my favorite holiday.
I am, as always, thankful for good health. Too many people take good health for granted. Too many people are in a rut with their health, and while it is an uncomfortable rut, it is one they are used to. To those of you reading this, you are more than likely engaged in the Lifestyle Balance program, working hard, mentally and physically, on lifestyle changes, changes that will decrease your risk for diabetes and heart disease. Take a moment to pat yourself on the back, high five another class participant and thank your lifestyle coach. I will share this with you; you are lucky there is a program that can help you feel better and improve your health. I have asthma and the only thing that helps me feel better is my rescue inhaler when I am struggling. I would gladly give up calories and increase physical activity if it would lessen the burden of asthma. I envy you the opportunity to make changes that will improve areas of your health that would have to be controlled by medication. I don’t have that choice. Choices are good.
I am thankful that some smart people had the foresight to question whether reduction in fat grams and increase in physical activity could reduce people’s risk for onset of type 2 diabetes mellitus, a chronic disease that is life altering. I am grateful that they were right, it does work. And, I am grateful that people are taking part worldwide in this program.
I am thankful for all the caring lifestyle coaches in Montana who are so dedicated to the Cardiovascular Disease and Diabetes Prevention Program. Their expertise, knowledge and dedication makes for a hugely successful program. Those of you who are participating in this program know what I mean.
Not all diseases are created equal. Some may be prevented and some can overcome you with a vengeance. I read somewhere (be darned if I remember where I read it or even when and cannot find it on Google) that the most prayed for request at The Wailing Wall in Jerusalem is for the health of a loved one. That is pretty powerful. It confirms that we should never take our health for granted.
Please take a few minutes this month and in addition to your Keep Track books, on a separate sheet of paper, write down all the wonderful changes you are experiencing through participation in this program. People are enjoying quality of life they have never enjoyed before. Fill in the blank. Take a moment and reflect on what barriers you have overcome.
· Are you enjoying getting outside and walking with your family?
· Savoring the assortment of fall apples-if not, buy a couple of each variety and enjoy the sweetness, tartness, crispness of them. Pears too, I found 3 different kinds at the store.
· Enjoy the bounty of squash that is out there. Check out this website if you have squash and not sure what to do with it, it is quite versatile. http://whatscookingamerica.net/SquashRecipes.htm
· Maybe you found you are now able to enjoy a new activity, one you thought you would never do, or do again? Dancing, walking the dog, tossing a football with the grandkids?
· Walking up and down the stairs.
· Or like one participant whose story made it to the newspaper said, he could barely walk 300 yards, now he walks five miles at a time. He dropped 100 pounds through the program. WOW. “They are a good reason I’m still alive”. Now, that is being thankful.
This is a holiday that revolves around food. PLEASE, talk to your lifestyle coach for help in balancing, family, food, emotions and stress. You can do it, I know you can, and for this, I am thankful.
Happy Thanksgiving one and all.
I am one of those people who likes an elegant Thanksgiving dinner, no TV allowed. Thanksgiving is my favorite holiday.
I am, as always, thankful for good health. Too many people take good health for granted. Too many people are in a rut with their health, and while it is an uncomfortable rut, it is one they are used to. To those of you reading this, you are more than likely engaged in the Lifestyle Balance program, working hard, mentally and physically, on lifestyle changes, changes that will decrease your risk for diabetes and heart disease. Take a moment to pat yourself on the back, high five another class participant and thank your lifestyle coach. I will share this with you; you are lucky there is a program that can help you feel better and improve your health. I have asthma and the only thing that helps me feel better is my rescue inhaler when I am struggling. I would gladly give up calories and increase physical activity if it would lessen the burden of asthma. I envy you the opportunity to make changes that will improve areas of your health that would have to be controlled by medication. I don’t have that choice. Choices are good.
I am thankful that some smart people had the foresight to question whether reduction in fat grams and increase in physical activity could reduce people’s risk for onset of type 2 diabetes mellitus, a chronic disease that is life altering. I am grateful that they were right, it does work. And, I am grateful that people are taking part worldwide in this program.
I am thankful for all the caring lifestyle coaches in Montana who are so dedicated to the Cardiovascular Disease and Diabetes Prevention Program. Their expertise, knowledge and dedication makes for a hugely successful program. Those of you who are participating in this program know what I mean.
Not all diseases are created equal. Some may be prevented and some can overcome you with a vengeance. I read somewhere (be darned if I remember where I read it or even when and cannot find it on Google) that the most prayed for request at The Wailing Wall in Jerusalem is for the health of a loved one. That is pretty powerful. It confirms that we should never take our health for granted.
Please take a few minutes this month and in addition to your Keep Track books, on a separate sheet of paper, write down all the wonderful changes you are experiencing through participation in this program. People are enjoying quality of life they have never enjoyed before. Fill in the blank. Take a moment and reflect on what barriers you have overcome.
· Are you enjoying getting outside and walking with your family?
· Savoring the assortment of fall apples-if not, buy a couple of each variety and enjoy the sweetness, tartness, crispness of them. Pears too, I found 3 different kinds at the store.
· Enjoy the bounty of squash that is out there. Check out this website if you have squash and not sure what to do with it, it is quite versatile. http://whatscookingamerica.net/SquashRecipes.htm
· Maybe you found you are now able to enjoy a new activity, one you thought you would never do, or do again? Dancing, walking the dog, tossing a football with the grandkids?
· Walking up and down the stairs.
· Or like one participant whose story made it to the newspaper said, he could barely walk 300 yards, now he walks five miles at a time. He dropped 100 pounds through the program. WOW. “They are a good reason I’m still alive”. Now, that is being thankful.
This is a holiday that revolves around food. PLEASE, talk to your lifestyle coach for help in balancing, family, food, emotions and stress. You can do it, I know you can, and for this, I am thankful.
Happy Thanksgiving one and all.
Thursday, September 30, 2010
Spice Up Your Life
The season of food is upon us. The road to weight gain is paved with good intentions, of others. Not wanting to be rude, we accept the offers of baked goods, sweets, gift boxes of processed meats and cheese. We will be invited to parties or show up at work where the food is laden with fat, sodium, and things we cannot pronounce. From now through pretty much February (Valentine’s Day remember), we are bombarded with food. Confidential to you—I am quite leery of food like meats and cheeses that can last a year without going bad, hmmm.
Sodium-DON’T Take it with a grain of salt
Diets high in sodium are linked to raised levels of blood pressure.
What exactly is blood pressure? There are 2 numbers,
· The top number, your systolic pressure, measures the pressure in the arteries while the heart is pumping blood.
· The bottom number, your diastolic pressure, measures the pressure between the beats.
· If you are healthy, your arteries are muscular and elastic. They stretch when your heart pumps blood through them. Your blood pressure rises with each beat and falls between beats.
· How much they stretch depends on how much force the blood exerts.
· Your heart normally beats about 60 to 80 times per minute.
· ** Special thanks to Lew Vadheim, MD for sharing this information in an easy to understand format.
Some sodium information:
· Sodium chloride is the chemical name for salt. Were you one of those smart mouthed kids trying to show off when you learned that NaCl was table salt? Oh, Mother, please pass the NaCl? · 90% of the sodium we consume is in the form of salt.
· We all need a small amount of sodium to keep our bodies working properly.
· The recommended guideline is about 1 tsp (teaspoon) per day, that’s less than 2300 milligrams (mg). People with hypertension, African-Americans, middle-aged and older adults should be using even less, they should aim for 1500 mg per day.
· The average intake for Americans aged 2 years and up is more than 3400 mg.
· The majority of sodium we are consuming is found in processed and restaurant foods.
What can you do to lower your sodium intake?
· Learn to read food labels at the store. If you are buying a processed food and the label says it is less than 300 mg of sodium per serving, that is your preferred choice.
· Choose fresh foods. If you want to season them use herbs and spices, not salt. You can find spice mixes that are sodium/salt free. They are flavorful, too. I was in a class and the instructor brought popcorn in and I remember eating some and getting these wonderful bursts of flavor that wasn’t salt. It was one of those mixes and so good.
· Here’s a good rule of thumb, the more calories a meal has, the more sodium will be found on your plate. Share a dish with someone, take half home for another meal or order a half portion if available.
· Eating out? Ask the waitperson if there are low sodium options or if the chef will not add salt or MSG to your food. Don’t be shy, you are paying for your food, ask for what you want. Be firm and friendly.
DASH
“The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. The DASH diet provides more than just the traditional low salt or low sodium diet plans to help lower blood pressure. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. Your doctor may have recommended this eating plan.”
http://dashdiet.org/dash_diet_book.asp?google&gclid=CMjJ5OXjoKQCFdFO2godl37B4g
Tips to carry you through the season: Reprise from November 9, 2009
You’ve been working hard at watching your calories-recording fat intake, carbohydrates. You’ve been so good about moving your body more. Now it is THAT time of year and you fear losing your momentum. Here are some ideas to help you maintain the progress you made during the year.
· Don't arrive at a party starving; you're likely to overeat. Instead, before you leave home eat a piece of fruit, a small salad or a lean protein snack. Eating a healthful snack will prevent you from overindulging on cookies and egg nog.
· At the appetizer table, fill your plate three-quarters full with fresh vegetables and fruit. Reserve the remaining quarter for anything you want, so you don't feel deprived. A small taste will satisfy your craving and not throw you off course, remember moderation.
· Drink plenty of water; it helps reduce your appetite. Try to avoid alcoholic beverages, they are empty calories. If you must drink soda, try switching to diet. There are 10 teaspoons of sugar in a 12 oz can of soda. Better yet, try sparkling water with a lemon or lime slice.
· When socializing, stay more than an arm’s length away from the food tables or if you must, if it is everywhere, then stand near the healthier snacks, the veggie tray, fruit platters or something you don’t like, avoid the temptation.
· If you are planning a party or there will be a company party, talk to the party planners about healthy meetings. It’s OK to tell them you are watching your food intake and request that some low-calorie, healthy foods are provided, and it is also OK to bring your own.
· “Taste is the number one reason why we make the choice to eat one food rather than another. So, here is the key to healthy holiday eating. Stop imagining that you have to give up your favorite holidays treats, like those once-a-year cookies made by a special relative. As soon as you even imagine being deprived, you want to eat more. Instead, plan to enjoy one or two cookies rather than a whole plate. To get the most flavor and pleasure from slow down and savor every bite.”, November 2008 www.eatrightmontana.org
For more information on cutting back on salt, visit The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/salt/
Low sodium recipes:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/recipes.html and http://www.mayoclinic.com/health/dash-diet-recipes/RE00089
http://www.nytimes.com/2010/09/25/health/policy/25vegetables.html
And, now, something to make you think:
Why doesn't Tarzan have a beard?
Stephen Wright, comedian
Sodium-DON’T Take it with a grain of salt
Diets high in sodium are linked to raised levels of blood pressure.
What exactly is blood pressure? There are 2 numbers,
· The top number, your systolic pressure, measures the pressure in the arteries while the heart is pumping blood.
· The bottom number, your diastolic pressure, measures the pressure between the beats.
· If you are healthy, your arteries are muscular and elastic. They stretch when your heart pumps blood through them. Your blood pressure rises with each beat and falls between beats.
· How much they stretch depends on how much force the blood exerts.
· Your heart normally beats about 60 to 80 times per minute.
· ** Special thanks to Lew Vadheim, MD for sharing this information in an easy to understand format.
Some sodium information:
· Sodium chloride is the chemical name for salt. Were you one of those smart mouthed kids trying to show off when you learned that NaCl was table salt? Oh, Mother, please pass the NaCl? · 90% of the sodium we consume is in the form of salt.
· We all need a small amount of sodium to keep our bodies working properly.
· The recommended guideline is about 1 tsp (teaspoon) per day, that’s less than 2300 milligrams (mg). People with hypertension, African-Americans, middle-aged and older adults should be using even less, they should aim for 1500 mg per day.
· The average intake for Americans aged 2 years and up is more than 3400 mg.
· The majority of sodium we are consuming is found in processed and restaurant foods.
What can you do to lower your sodium intake?
· Learn to read food labels at the store. If you are buying a processed food and the label says it is less than 300 mg of sodium per serving, that is your preferred choice.
· Choose fresh foods. If you want to season them use herbs and spices, not salt. You can find spice mixes that are sodium/salt free. They are flavorful, too. I was in a class and the instructor brought popcorn in and I remember eating some and getting these wonderful bursts of flavor that wasn’t salt. It was one of those mixes and so good.
· Here’s a good rule of thumb, the more calories a meal has, the more sodium will be found on your plate. Share a dish with someone, take half home for another meal or order a half portion if available.
· Eating out? Ask the waitperson if there are low sodium options or if the chef will not add salt or MSG to your food. Don’t be shy, you are paying for your food, ask for what you want. Be firm and friendly.
DASH
“The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. The DASH diet provides more than just the traditional low salt or low sodium diet plans to help lower blood pressure. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. Your doctor may have recommended this eating plan.”
http://dashdiet.org/dash_diet_book.asp?google&gclid=CMjJ5OXjoKQCFdFO2godl37B4g
Tips to carry you through the season: Reprise from November 9, 2009
You’ve been working hard at watching your calories-recording fat intake, carbohydrates. You’ve been so good about moving your body more. Now it is THAT time of year and you fear losing your momentum. Here are some ideas to help you maintain the progress you made during the year.
· Don't arrive at a party starving; you're likely to overeat. Instead, before you leave home eat a piece of fruit, a small salad or a lean protein snack. Eating a healthful snack will prevent you from overindulging on cookies and egg nog.
· At the appetizer table, fill your plate three-quarters full with fresh vegetables and fruit. Reserve the remaining quarter for anything you want, so you don't feel deprived. A small taste will satisfy your craving and not throw you off course, remember moderation.
· Drink plenty of water; it helps reduce your appetite. Try to avoid alcoholic beverages, they are empty calories. If you must drink soda, try switching to diet. There are 10 teaspoons of sugar in a 12 oz can of soda. Better yet, try sparkling water with a lemon or lime slice.
· When socializing, stay more than an arm’s length away from the food tables or if you must, if it is everywhere, then stand near the healthier snacks, the veggie tray, fruit platters or something you don’t like, avoid the temptation.
· If you are planning a party or there will be a company party, talk to the party planners about healthy meetings. It’s OK to tell them you are watching your food intake and request that some low-calorie, healthy foods are provided, and it is also OK to bring your own.
· “Taste is the number one reason why we make the choice to eat one food rather than another. So, here is the key to healthy holiday eating. Stop imagining that you have to give up your favorite holidays treats, like those once-a-year cookies made by a special relative. As soon as you even imagine being deprived, you want to eat more. Instead, plan to enjoy one or two cookies rather than a whole plate. To get the most flavor and pleasure from slow down and savor every bite.”, November 2008 www.eatrightmontana.org
For more information on cutting back on salt, visit The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/salt/
Low sodium recipes:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/recipes.html and http://www.mayoclinic.com/health/dash-diet-recipes/RE00089
http://www.nytimes.com/2010/09/25/health/policy/25vegetables.html
And, now, something to make you think:
Why doesn't Tarzan have a beard?
Stephen Wright, comedian
Quinoa and Squash Gratin
1 tablespoon extra virgin olive oil
1 medium onion, chopped
Salt to taste
2 to 3 garlic cloves (to taste), minced
1 1/2 pounds summer squash, diced
1 teaspoon fresh thyme leaves
1 teaspoon chopped fresh rosemary
Freshly ground pepper to taste
3 large eggs
1 cup cooked quinoa
1/2 cup grated Gruyère cheese (2 ounces)
1. Preheat the oven to 375 degrees. Oil a two-quart baking dish or gratin. Heat the olive oil over medium heat in a large, heavy skillet, and add the onion. Cook, stirring, until tender, about five minutes. Add a generous pinch of salt and the garlic. Cook, stirring, until fragrant, 30 seconds to a minute. Add the summer squash, thyme and rosemary. Cook, stirring often, until the squash is tender but not mushy, about 10 minutes. Season to taste with salt and pepper, and remove from the heat.
2. Beat the eggs in a large bowl, and stir in the squash mixture, the cooked quinoa and the cheese. Mix well and season, then scrape into the baking dish. Place in the oven, and bake 35 minutes or until it’s set and the top is lightly browned. Serve hot, warm or room temperature.
Yield: Serves four to six.
Advance preparation: You can prepare the squash through Step 1 up to a day or two before you assemble the gratin. The gratin will keep for four or five days in the refrigerator and reheats well.
Nutritional information per serving (four servings): 220 calories; 12 grams fat; 4 grams saturated fat; 173 milligrams cholesterol; 16 grams carbohydrates; 3 grams dietary fiber; 103 milligrams sodium (does not include salt added during cooking); 13 grams protein
Nutritional information per serving (six servings): 146 calories; 8 grams fat; 3 grams saturated fat; 116 milligrams cholesterol; 11 grams carbohydrates; 2 grams dietary fiber; 69 milligrams sodium (does not include salt added during cooking); 8 grams protein
Martha Rose Shulman can be reached at martha-rose-shulman.com. Her new book, “The Very Best of Recipes for Health,” was published in August by Rodale Books.
1 medium onion, chopped
Salt to taste
2 to 3 garlic cloves (to taste), minced
1 1/2 pounds summer squash, diced
1 teaspoon fresh thyme leaves
1 teaspoon chopped fresh rosemary
Freshly ground pepper to taste
3 large eggs
1 cup cooked quinoa
1/2 cup grated Gruyère cheese (2 ounces)
1. Preheat the oven to 375 degrees. Oil a two-quart baking dish or gratin. Heat the olive oil over medium heat in a large, heavy skillet, and add the onion. Cook, stirring, until tender, about five minutes. Add a generous pinch of salt and the garlic. Cook, stirring, until fragrant, 30 seconds to a minute. Add the summer squash, thyme and rosemary. Cook, stirring often, until the squash is tender but not mushy, about 10 minutes. Season to taste with salt and pepper, and remove from the heat.
2. Beat the eggs in a large bowl, and stir in the squash mixture, the cooked quinoa and the cheese. Mix well and season, then scrape into the baking dish. Place in the oven, and bake 35 minutes or until it’s set and the top is lightly browned. Serve hot, warm or room temperature.
Yield: Serves four to six.
Advance preparation: You can prepare the squash through Step 1 up to a day or two before you assemble the gratin. The gratin will keep for four or five days in the refrigerator and reheats well.
Nutritional information per serving (four servings): 220 calories; 12 grams fat; 4 grams saturated fat; 173 milligrams cholesterol; 16 grams carbohydrates; 3 grams dietary fiber; 103 milligrams sodium (does not include salt added during cooking); 13 grams protein
Nutritional information per serving (six servings): 146 calories; 8 grams fat; 3 grams saturated fat; 116 milligrams cholesterol; 11 grams carbohydrates; 2 grams dietary fiber; 69 milligrams sodium (does not include salt added during cooking); 8 grams protein
Martha Rose Shulman can be reached at martha-rose-shulman.com. Her new book, “The Very Best of Recipes for Health,” was published in August by Rodale Books.
Tuesday, September 7, 2010
Making Lemonade from Lemons
I recently had a pity party. I really don’t like them and I don’t like being invited to them, so I tend to not burden my friends with an invitation.
I found myself wallowing in the old “what am I, chopped liver?” thoughts. I went home that night and really spent time by myself, thinking. Yeah, I know, scary stuff-me thinking. But I did. And what I realized is a hurtful childhood memory was driving my pity party. Lucky me, I am pretty astute to that particular episode and the feelings that arise from the memory of it. This did help me flash forward to the present and say, “hey, wait a minute, I’m not 10 years old anymore” (haven’t been for a looong time). The realization helped bring me back to the current situation I was in and the reason for my pity party. I then thought things through carefully and sorted out my woes and felt much unburdened and refreshed when I was through and I managed to not do any emotional eating, though a Snickers was sounding mighty comforting.
I do believe that some people see life through the “glass half full” all the time or “glass half empty” all the time. I am not sure where I fall on this. I do know I am trying to be more positive and have lots of talks with myself, hmmm, that makes me sound a bit, well, let’s say that it sounds like I am one donut shy of a dozen. I guess I should say I am trying to think things through more and look at things in a more positive light. And you know it does help with how I feel about things and view the world, OK, maybe not the world, my cynicism remains intact on the world. Trying to look at things in a more positive manner can change a person’s outlook , demeanor and how we approach life’s problems.
Enough about me, let’s talk about you. How can you take life’s bitter, hard to swallow moments and make them palatable?
· Make a list with 2 columns. In one column list out what is not working for you. In the other column, list 3 possibilities. Write what matters to you, what is important, what is of interest to you. Look at the 2 side by side, you will see what is currently missing in your life. This may help you put things in perspective and even help move you forward. (Special thanks to my friend Judith for this). What I learned is, we can’t always make sweeping changes, much as we like but we can work on how to make the current “issue du jour” work for us. No easy task but a challenge to get you thinking and motivated.
· Here is another way to think about this and I do love this and take full credit for it, take a globe and hold it. I think so many of us are conditioned to look at the US where we live and maybe look east to Europe or west to Asia. Do you ever think of turning the globe over and looking at Australia, New Guinea? That is how I started looking at problem solving. We get so conditioned to doing what we are used to, and there is the old adage, “do what you’ve always done and you’ll get what you’ve always gotten” or another way “stupidity is doing the same thing over and over, expecting different results”.
I do my very best thinking and introspection when I am walking or riding my exercise bike. Exercise is quite good for clearing cobwebs, during or after the event. Your body is revved up and you are de-stressing which can certainly clear your mental vision. It can help you think things through.
Some other tools to help you:
· You use your Keep Track book for monitoring food consumption and physical activity. How about keeping a journal of your feelings? This can help put things in perspective for you. Reading something a few days after you wrote it down can open your eyes, especially after you have calmed down and are not in that vortex of emotions. It can open a pathway for you to make changes, or at least get you thinking about them. It can also help you if you are stress or emotional eating. “I’m mad at my spouse so I will eat this chocolate cake”. As if that is really making things better with your spouse.
· You are going through some wonderful life changes right now by participating in Lifestyle Balance. This is quite empowering. You are taking care of YOU. How great does that feel? Pretty wonderful I suspect. Savor that moment and wrap it up in your brain for a rainy day when you may be having a pity party. Open it up when you need to and enjoy it, relive it. You have taken positive action to care for number one, yes, that's you, keep it up.
30 Days to More Fruits and Veggies
http://www.sparkpeople.com/resource/calendar_2007-09.pdf
Weekly Humor:
My mother taught me about JUSTICE . "One day you'll have kids, and I hope they turn out just like you!"
I found myself wallowing in the old “what am I, chopped liver?” thoughts. I went home that night and really spent time by myself, thinking. Yeah, I know, scary stuff-me thinking. But I did. And what I realized is a hurtful childhood memory was driving my pity party. Lucky me, I am pretty astute to that particular episode and the feelings that arise from the memory of it. This did help me flash forward to the present and say, “hey, wait a minute, I’m not 10 years old anymore” (haven’t been for a looong time). The realization helped bring me back to the current situation I was in and the reason for my pity party. I then thought things through carefully and sorted out my woes and felt much unburdened and refreshed when I was through and I managed to not do any emotional eating, though a Snickers was sounding mighty comforting.
I do believe that some people see life through the “glass half full” all the time or “glass half empty” all the time. I am not sure where I fall on this. I do know I am trying to be more positive and have lots of talks with myself, hmmm, that makes me sound a bit, well, let’s say that it sounds like I am one donut shy of a dozen. I guess I should say I am trying to think things through more and look at things in a more positive light. And you know it does help with how I feel about things and view the world, OK, maybe not the world, my cynicism remains intact on the world. Trying to look at things in a more positive manner can change a person’s outlook , demeanor and how we approach life’s problems.
Enough about me, let’s talk about you. How can you take life’s bitter, hard to swallow moments and make them palatable?
· Make a list with 2 columns. In one column list out what is not working for you. In the other column, list 3 possibilities. Write what matters to you, what is important, what is of interest to you. Look at the 2 side by side, you will see what is currently missing in your life. This may help you put things in perspective and even help move you forward. (Special thanks to my friend Judith for this). What I learned is, we can’t always make sweeping changes, much as we like but we can work on how to make the current “issue du jour” work for us. No easy task but a challenge to get you thinking and motivated.
· Here is another way to think about this and I do love this and take full credit for it, take a globe and hold it. I think so many of us are conditioned to look at the US where we live and maybe look east to Europe or west to Asia. Do you ever think of turning the globe over and looking at Australia, New Guinea? That is how I started looking at problem solving. We get so conditioned to doing what we are used to, and there is the old adage, “do what you’ve always done and you’ll get what you’ve always gotten” or another way “stupidity is doing the same thing over and over, expecting different results”.
I do my very best thinking and introspection when I am walking or riding my exercise bike. Exercise is quite good for clearing cobwebs, during or after the event. Your body is revved up and you are de-stressing which can certainly clear your mental vision. It can help you think things through.
Some other tools to help you:
· You use your Keep Track book for monitoring food consumption and physical activity. How about keeping a journal of your feelings? This can help put things in perspective for you. Reading something a few days after you wrote it down can open your eyes, especially after you have calmed down and are not in that vortex of emotions. It can open a pathway for you to make changes, or at least get you thinking about them. It can also help you if you are stress or emotional eating. “I’m mad at my spouse so I will eat this chocolate cake”. As if that is really making things better with your spouse.
· You are going through some wonderful life changes right now by participating in Lifestyle Balance. This is quite empowering. You are taking care of YOU. How great does that feel? Pretty wonderful I suspect. Savor that moment and wrap it up in your brain for a rainy day when you may be having a pity party. Open it up when you need to and enjoy it, relive it. You have taken positive action to care for number one, yes, that's you, keep it up.
30 Days to More Fruits and Veggies
http://www.sparkpeople.com/resource/calendar_2007-09.pdf
Weekly Humor:
My mother taught me about JUSTICE . "One day you'll have kids, and I hope they turn out just like you!"
Yellow Lentils with Spinach and Ginger
Serves 4
Ingredients
1 teaspoon white or black sesame seeds
1 tablespoon olive oil
1 shallot, minced
1 teaspoon ground ginger
1/2 teaspoon curry powder
1/2 teaspoon ground turmeric
1 cup yellow lentils, picked over, rinsed and drained
1 1/2 cups vegetable stock, chicken stock or broth
1/2 cup light coconut milk
2 cups baby spinach leaves, stemmed and chopped, or 1 cup frozen chopped spinach, thawed
1/2 teaspoon salt
1 tablespoon chopped fresh cilantro (fresh coriander)
Directions
Toast only the white sesame seeds before using. Place the sesame seeds in a small, dry saute or frying pan over medium heat. Cook briefly, shaking the pan often and watching carefully to prevent burning. Remove the seeds from the pan as soon as they begin to turn brown. Set aside.
In a large saucepan, heat the olive oil over medium heat. Add the shallot, ginger, curry powder and turmeric and cook, stirring, until the spices are fragrant, about 1 minute.
Add the lentils, stock and coconut milk. Raise the heat to medium-high and bring to a boil. Reduce the heat to low, cover partially, and simmer until the lentils are tender but still firm, about 12 minutes. The mixture should be brothy; add a little water if needed.
Stir in the spinach, cover and simmer for about 3 minutes longer. The lentils should still hold their shape. Uncover and stir in the salt. Serve hot, garnished with the cilantro and toasted white or untoasted black sesame seeds.
Nutritional Analysis (per serving) 239 Calories, 14 g protein, 36 g carbohydrates, 5 g fat, 0 mg cholesterol 169 mg sodium, 9 g fiber
Ingredients
1 teaspoon white or black sesame seeds
1 tablespoon olive oil
1 shallot, minced
1 teaspoon ground ginger
1/2 teaspoon curry powder
1/2 teaspoon ground turmeric
1 cup yellow lentils, picked over, rinsed and drained
1 1/2 cups vegetable stock, chicken stock or broth
1/2 cup light coconut milk
2 cups baby spinach leaves, stemmed and chopped, or 1 cup frozen chopped spinach, thawed
1/2 teaspoon salt
1 tablespoon chopped fresh cilantro (fresh coriander)
Directions
Toast only the white sesame seeds before using. Place the sesame seeds in a small, dry saute or frying pan over medium heat. Cook briefly, shaking the pan often and watching carefully to prevent burning. Remove the seeds from the pan as soon as they begin to turn brown. Set aside.
In a large saucepan, heat the olive oil over medium heat. Add the shallot, ginger, curry powder and turmeric and cook, stirring, until the spices are fragrant, about 1 minute.
Add the lentils, stock and coconut milk. Raise the heat to medium-high and bring to a boil. Reduce the heat to low, cover partially, and simmer until the lentils are tender but still firm, about 12 minutes. The mixture should be brothy; add a little water if needed.
Stir in the spinach, cover and simmer for about 3 minutes longer. The lentils should still hold their shape. Uncover and stir in the salt. Serve hot, garnished with the cilantro and toasted white or untoasted black sesame seeds.
Nutritional Analysis (per serving) 239 Calories, 14 g protein, 36 g carbohydrates, 5 g fat, 0 mg cholesterol 169 mg sodium, 9 g fiber
Friday, August 27, 2010
from EAT RIGHT MONTANA
Extension Agents Help Women Get Strong
For Life’s Heavy Lifting
Ah August in Montana! The final month of summer means lots of physical activity for Montanans - outdoor fun as well as plenty of farm, ranch, and garden work. Thanks to a series of classes taught by Extension agents across the state, many older women are now better able to handle the challenges of daily living.
“Since 2007, over 400 Montana women have enhanced their strength and improved their health with MSU Extension’s StrongWomen™ program,” says Lynn Paul, PhD, RD (registered dietitian), Extension Food and Nutrition Specialist at MSU in Bozeman. “These classes, taught by me and 23 Extension agents in 15 counties, have been a tremendous boost for how participants feel and what they are able to do. Our research, conducted with Dr. Rebecca Sequin from Tufts University, has documented improvements in strength, balance, endurance, and sleep, as well as reduction in pain from arthritis and other conditions.”
The Extension agents who lead StrongWomen™ classes enthusiastically practice what they preach, since they are all required to do strength training themselves. They have numerous stories to share about the benefits of the classes from all corners of the Treasure State.
· Jona McNamee, Cascade County: A striking benefit of StrongWomen™ classes is that participants do not break bones when they take a tumble down the stairs or slip on ice in the winter. Stronger muscles help protect our aging bones, plus we actually teach women how to protect themselves in a fall. I also often hear that women in our classes sleep better at night and have fewer aches and pains during the day.
· Barb Andreozzi, Deer Lodge County: Ages in our classes range from 42 to 90, with an average around 70 years ‘young.’ I constantly hear that the participants are able to get back to doing things that they used to do - carrying 25 pound bags of dog food, pulling clothes over their heads easily, and keeping their balance on uneven ground. In many ways, these classes help people maintain an active, healthy, independent lifestyle.
· Jane Wolery, Teton County: For me personally, one of the biggest benefits is sleeping better at night. And, researchers have discovered that sleep is very important for both our mental and physical health. Our participants also report quicker recovery from accidents, like falling off a horse, and wonderful improvements in their endurance for the outdoor activities they love, like fly fishing.
“The evaluations for MSU Extension’s StrongWomen™ classes have been extremely positive. Overall, the participants rate the class 9.7 on a scale of 1 to 10,” notes Paul. “That’s why we are doing research to learn how best to deliver programs like this in rural areas of Big Sky country.” If you want to be stronger and feel better this fall, Dr. Paul recommends these ways to get into a strength training groove:
· Contact your county MSU Extension Office to find out about upcoming StrongWomen™ classes.
· Visit StrongWomen™ online (www.strongwomen.com/) for a variety of follow-along fitness programs.
· Look for local strength training programs through fitness centers or certified personal trainers.
For Life’s Heavy Lifting
Ah August in Montana! The final month of summer means lots of physical activity for Montanans - outdoor fun as well as plenty of farm, ranch, and garden work. Thanks to a series of classes taught by Extension agents across the state, many older women are now better able to handle the challenges of daily living.
“Since 2007, over 400 Montana women have enhanced their strength and improved their health with MSU Extension’s StrongWomen™ program,” says Lynn Paul, PhD, RD (registered dietitian), Extension Food and Nutrition Specialist at MSU in Bozeman. “These classes, taught by me and 23 Extension agents in 15 counties, have been a tremendous boost for how participants feel and what they are able to do. Our research, conducted with Dr. Rebecca Sequin from Tufts University, has documented improvements in strength, balance, endurance, and sleep, as well as reduction in pain from arthritis and other conditions.”
The Extension agents who lead StrongWomen™ classes enthusiastically practice what they preach, since they are all required to do strength training themselves. They have numerous stories to share about the benefits of the classes from all corners of the Treasure State.
· Jona McNamee, Cascade County: A striking benefit of StrongWomen™ classes is that participants do not break bones when they take a tumble down the stairs or slip on ice in the winter. Stronger muscles help protect our aging bones, plus we actually teach women how to protect themselves in a fall. I also often hear that women in our classes sleep better at night and have fewer aches and pains during the day.
· Barb Andreozzi, Deer Lodge County: Ages in our classes range from 42 to 90, with an average around 70 years ‘young.’ I constantly hear that the participants are able to get back to doing things that they used to do - carrying 25 pound bags of dog food, pulling clothes over their heads easily, and keeping their balance on uneven ground. In many ways, these classes help people maintain an active, healthy, independent lifestyle.
· Jane Wolery, Teton County: For me personally, one of the biggest benefits is sleeping better at night. And, researchers have discovered that sleep is very important for both our mental and physical health. Our participants also report quicker recovery from accidents, like falling off a horse, and wonderful improvements in their endurance for the outdoor activities they love, like fly fishing.
“The evaluations for MSU Extension’s StrongWomen™ classes have been extremely positive. Overall, the participants rate the class 9.7 on a scale of 1 to 10,” notes Paul. “That’s why we are doing research to learn how best to deliver programs like this in rural areas of Big Sky country.” If you want to be stronger and feel better this fall, Dr. Paul recommends these ways to get into a strength training groove:
· Contact your county MSU Extension Office to find out about upcoming StrongWomen™ classes.
· Visit StrongWomen™ online (www.strongwomen.com/) for a variety of follow-along fitness programs.
· Look for local strength training programs through fitness centers or certified personal trainers.
Monday, August 16, 2010
Will Power or Won’t Power
This blog will run for 2 weeks while I search for my creative muse.
Will power-self discipline, the ability to refrain from eating that second helping of chocolate cake. Who ME?? OK, it was in the house and getting older by the day…. I readily admit there are times I use the, ahem, “logic” of what’s the difference if I eat it all now or over a week, I will be consuming it. Doesn’t make sense unless you have been in that position. The real test is the ability to give yourself permission to NOT EAT IT ALL in one sitting. You actually might get through the week without obsessing on that sweetened, delicate morsel of heaven sitting in the refrigerator, calling your name.
Raise your hand if this ever happened to you, past or present—it was the cause of many fights between my brother and me when we were living at our parents, I can’t say when we were kids cause it followed us into college. There is one, let’s say ice cream sandwich-Carvel to be exact, “flying saucer” to be even more specific, the equivalent in Montana is Dairy Queen, but I am here to say, Carvel is better quality, but, I digress. Sitting in class, taking the train and the bus and then walking home, opening the freezer, and WHAT, where is the FLYING SAUCER? Out walks my younger brother, licking his lips, “I ate it”, me-“what do you mean you ate it? That was mine”-him-“nuh uh, didn’t have your name on it”. me-“Maaaaaaaa”.
The good news is that now, as an adult, and it is just my husband and me and, if there is a treat we both really covet, we will share it. Not only is it thoughtful, it is half the calories, and that, is will power.
I liken will power to the cartoons I remember as a child. The character has to make a decision, there is a devil on her one shoulder whispering in the ear,” go ahead, eat it, you know you want to” and on the other shoulder is an angel, whispering in the other ear, “no, don’t do it, you worked so hard to lose those 10 pounds”.
I was reading an article on sparkpeople.com written by a behavioral expert who lost a bunch of weight himself. He says there is guilt and then there is toxic guilt. The toxic guilt is when you pulverize yourself, after the fact, for doing something you know is not good for you. Old fashioned guilt is the kind you feel when you are in the process of contemplating doing something that maybe you really don’t want to do and you are still thinking about doing it. He goes on to say it is when you actually feel the guilt that determines if it is appropriate guilt or toxic guilt. Makes sense.
How did I stray from will power to guilt? Easy, what happens when you lose your will power? Well, you engage in an action that perhaps you didn’t really want to but lost your control and then what happens? Say it with me “I feel guilty”. Then there is shame, I will leave that for another blog but you can read a small blip about both guilt and shame here.
"Guilt says I've done something wrong; shame says there is something wrong with me. Guilt says I've made a mistake; shame says I am a mistake. Guilt says what I did was not good; shame says I am no good." Bradshaw (1988). http://www.noogenesis.com/malama/guilt.html
Going back to the angel and devil sitting on the cartoon character’s shoulder, here are steps that the Dean Anderson of sparkpeople.recommends:
“End the Toxic Guilt Trip: Exercise Your Healthy Lifestyle Conscience
Fortunately, the solution to the problem of toxic guilt is really quite simple, at least in theory. All you have to do are three simple things:
1. When that quiet, nagging voice in your head starts saying that you are about to do something it doesn't approve of, listen to it. Stop what you're doing for a few moments to ask yourself, "Is this what I really want to do?"
2. If you agree with the voice, decide not do the thing in question. If you disagree, decide to do it. And if you're not sure (or if you halfway want to and halfway don't), try to postpone your decision (and action) until you've had a chance to sort things out a little more.
3. After you've made your decision, act! Then take a few more seconds to notice how you feel about what you just did. Nothing fancy here, no psychoanalyzing yourself, no reading yourself the riot act if you didn't do what you wanted. Just note what you decided, what you actually did, and how you felt afterwards. File this in the memory banks for future reference. “
http://www.sparkpeople.com/resource/wellness_articles.asp?id=692
"If you got a traffic ticket would you break every traffic law the rest of the day? Then why toss the whole day over a slice of pizza?" The same goes for your exercise plan. If you can't fit in your full session, why does it make sense to do nothing instead? Wouldn't you want to be 50 or 100 calories instead of zero? Or lose half a pound instead of none?” In other words, you had some “won’t power”, don’t dismiss everything you accomplished. Brush that little negative voice off your shoulder, and tomorrow is another day. Start it with a clean page.
Excerpted from the January 11, 2010 blog From: Spark People Blog
Weekly Humor
Have you any idea how many children it takes to turn off one light in the kitchen? Three. It takes one to say, "What light?" and two more to say, "I didn't turn it on." -- Erma Bombeck
Will power-self discipline, the ability to refrain from eating that second helping of chocolate cake. Who ME?? OK, it was in the house and getting older by the day…. I readily admit there are times I use the, ahem, “logic” of what’s the difference if I eat it all now or over a week, I will be consuming it. Doesn’t make sense unless you have been in that position. The real test is the ability to give yourself permission to NOT EAT IT ALL in one sitting. You actually might get through the week without obsessing on that sweetened, delicate morsel of heaven sitting in the refrigerator, calling your name.
Raise your hand if this ever happened to you, past or present—it was the cause of many fights between my brother and me when we were living at our parents, I can’t say when we were kids cause it followed us into college. There is one, let’s say ice cream sandwich-Carvel to be exact, “flying saucer” to be even more specific, the equivalent in Montana is Dairy Queen, but I am here to say, Carvel is better quality, but, I digress. Sitting in class, taking the train and the bus and then walking home, opening the freezer, and WHAT, where is the FLYING SAUCER? Out walks my younger brother, licking his lips, “I ate it”, me-“what do you mean you ate it? That was mine”-him-“nuh uh, didn’t have your name on it”. me-“Maaaaaaaa”.
The good news is that now, as an adult, and it is just my husband and me and, if there is a treat we both really covet, we will share it. Not only is it thoughtful, it is half the calories, and that, is will power.
I liken will power to the cartoons I remember as a child. The character has to make a decision, there is a devil on her one shoulder whispering in the ear,” go ahead, eat it, you know you want to” and on the other shoulder is an angel, whispering in the other ear, “no, don’t do it, you worked so hard to lose those 10 pounds”.
I was reading an article on sparkpeople.com written by a behavioral expert who lost a bunch of weight himself. He says there is guilt and then there is toxic guilt. The toxic guilt is when you pulverize yourself, after the fact, for doing something you know is not good for you. Old fashioned guilt is the kind you feel when you are in the process of contemplating doing something that maybe you really don’t want to do and you are still thinking about doing it. He goes on to say it is when you actually feel the guilt that determines if it is appropriate guilt or toxic guilt. Makes sense.
How did I stray from will power to guilt? Easy, what happens when you lose your will power? Well, you engage in an action that perhaps you didn’t really want to but lost your control and then what happens? Say it with me “I feel guilty”. Then there is shame, I will leave that for another blog but you can read a small blip about both guilt and shame here.
"Guilt says I've done something wrong; shame says there is something wrong with me. Guilt says I've made a mistake; shame says I am a mistake. Guilt says what I did was not good; shame says I am no good." Bradshaw (1988). http://www.noogenesis.com/malama/guilt.html
Going back to the angel and devil sitting on the cartoon character’s shoulder, here are steps that the Dean Anderson of sparkpeople.recommends:
“End the Toxic Guilt Trip: Exercise Your Healthy Lifestyle Conscience
Fortunately, the solution to the problem of toxic guilt is really quite simple, at least in theory. All you have to do are three simple things:
1. When that quiet, nagging voice in your head starts saying that you are about to do something it doesn't approve of, listen to it. Stop what you're doing for a few moments to ask yourself, "Is this what I really want to do?"
2. If you agree with the voice, decide not do the thing in question. If you disagree, decide to do it. And if you're not sure (or if you halfway want to and halfway don't), try to postpone your decision (and action) until you've had a chance to sort things out a little more.
3. After you've made your decision, act! Then take a few more seconds to notice how you feel about what you just did. Nothing fancy here, no psychoanalyzing yourself, no reading yourself the riot act if you didn't do what you wanted. Just note what you decided, what you actually did, and how you felt afterwards. File this in the memory banks for future reference. “
http://www.sparkpeople.com/resource/wellness_articles.asp?id=692
"If you got a traffic ticket would you break every traffic law the rest of the day? Then why toss the whole day over a slice of pizza?" The same goes for your exercise plan. If you can't fit in your full session, why does it make sense to do nothing instead? Wouldn't you want to be 50 or 100 calories instead of zero? Or lose half a pound instead of none?” In other words, you had some “won’t power”, don’t dismiss everything you accomplished. Brush that little negative voice off your shoulder, and tomorrow is another day. Start it with a clean page.
Excerpted from the January 11, 2010 blog From: Spark People Blog
Weekly Humor
Have you any idea how many children it takes to turn off one light in the kitchen? Three. It takes one to say, "What light?" and two more to say, "I didn't turn it on." -- Erma Bombeck
Summer Slaw
Serves 8
It doesn’t get any easier than this and it is tasty too.
3 cups shredded cabbage (can use bagged slaw mix)
1 cup berries – your choice-mix 'em up for some color variety
1 cup chopped cantaloupe
Dressing
5 TBS Fat Free Miracle Whip
1 TBS honey
¼ tsp poppy seeds
Mix dressing and pour over salad and mix well. Refrigerate at least 1 hour before serving.
Nutrition Information
8 Servings, per serving
Calories 37.4
Fat .5 g
Sodium 85 mg
Potassium 166 mg
Carbohydrates 8.6 g
Protein .7 g
It doesn’t get any easier than this and it is tasty too.
3 cups shredded cabbage (can use bagged slaw mix)
1 cup berries – your choice-mix 'em up for some color variety
1 cup chopped cantaloupe
Dressing
5 TBS Fat Free Miracle Whip
1 TBS honey
¼ tsp poppy seeds
Mix dressing and pour over salad and mix well. Refrigerate at least 1 hour before serving.
Nutrition Information
8 Servings, per serving
Calories 37.4
Fat .5 g
Sodium 85 mg
Potassium 166 mg
Carbohydrates 8.6 g
Protein .7 g
Monday, August 9, 2010
Pay Now or Pay Later
I recently saw a repeat of a news show on healthy lifestyles, obesity and food choices. I have excerpted from the show transcripts. http://www.cbsnews.com/stories/2009/10/25/sunday/main5419040.shtml?tag=contentMain;contentBody
“But, how do you make healthy choices when they simply do not exist?
Lucinda Hudson and Holland Brown led a 12-year battle to bring a grocery store to this Philadelphia neighborhood.
"It was horrible, to say the least, about a community as big as this, to have no supermarket!" said Hudson.
Jeff Brown owns this Shop Rite franchise. He opened four locations in the inner city, thanks to grants and loans, all part of a Pennsylvania program designed to encourage healthier living.
Before the supermarket opened, the only options in the neighborhood, said Brown, were small bodegas. "And the bodegas did not have a lot of fresh food, and their prices were very expensive. So we have a situation that the poorest of us had to pay the most. And that's the part that just doesn't work.
"Success here is tallied in the receipts. This store sells the same amount of fresh foods as its more affluent, suburban counterparts. And even if fresh costs more, Regina Brown says it's worth it:
"It's going to cost you one way or another," Regina Brown told Doane.
"It's going to cost you health-wise - or it's going to cost you money-wise. Either way you pay. So I'd rather pay this way."
"Pay on the front end?" asked Doane.
"Pay on the front end, yeah," she said.
And those "back-end" health care costs may only get bigger.”
I wanted readers to see this section for 2 reasons, it’s inspiring what determination can accomplish and specifically for the part bolded.
Some of us don’t want to “pay now” by making healthy choices. Some people want to “pay later”.
· Did you know if you are newly diagnosed with diabetes, you can expect to shell out about $4200 more a year in medical expenses? I don’t know about you, but I can have lots of fun with $4200 a year.
· According to a study by the University of Chicago the number of Americans with diabetes will increase from 24 million to 44 million people by the year 2034. The health care costs will increase from $116 billion to $336 billion a year. www.forbes.com 1/13/2010.
Ouch.
“Of the $5.3 billion GM spent on medical bills last year (2006) an estimated 25 percent could be traced back to unhealthy habits such as overeating, lack of exercise, stress, cigarettes and alcohol.”
GM has 90,000 diabetics among the people on their health plan, (this is from an article written in 2007.) The diabetics on the plan who are younger than age 65 cost the company $12,000 a year for medical care that is related to diabetes. The folks over 65 are on Medicare and still cost the company about $5000 per year. Other diabetes related problems include heart disease, blindness, kidney failure, limb amputation. Ka -ching. From The Detroit News: http://detnews.com/article/20061025/LIFESTYLE03/101220017/Losing-the-battle-of-the-bulge#ixzz0vTozoLKE
“The future belongs to those who prepare for it today” Malcolm X
Do you take your car/truck in for regular oil changes and tire rotation? Have the brakes checked periodically? Wash your vehicle, vacuum it, and keep it clean? It is likely your home away from home, we spend lots of time driving across this vast state, to and from work or chauffeuring kids to activities.
Stay with me here, I am getting to the point. What I am driving at (no pun intended) is this: most of us take better care of our vehicle than we do our bodies. Guess what, car parts can be replaced. Body parts, well, some parts are replaceable, but at a very high cost, physically and financially. But let’s face it, by the time you have a body part that needs replacing, it has been pretty well battered. Think about this, are you driving around on bald tires? Is your oil light on? Exactly. You are taking care of your vehicle. Why aren’t you taking as good care of yourself? A car can be replaced. Sound familiar? This is from the April 12 blog.
"If I knew I would live so long, I would have taken better care of myself." Mickey Mantle
According to a study by Franco et al, in people with diabetes who are 50 years and older, the life expectancy for men is 7.5 years less than men without the disease and diabetic women lived an average of 8.2 years less than women without the disease. Tack on heart disease associated with diabetes and the years for men fell to 7.8 years and women 8.4 years. Arch Intern Med. 2007 Jun 11;167(11):1145-51.
Associations of diabetes mellitus with total life expectancy and life expectancy with and without cardiovascular disease. Franco OH, Steyerberg EW, Hu FB, Mackenbach J, Nusselder W.
What does $4200 buy you?
· Co-pays to the doctor
· Co-pays for lab work
· Co-pays for medication
· Co-insurance, this is your out of pocket expense for what your insurance does not cover
· Lost time from work for you and possibly your spouse
· Lost time from enjoying life cause you feel crummy
~OR~
Just for the heck of it I priced out 3 very nice vacations. This is what I found on-line for under $4200:
· Round trip from Helena MT
· Travel from January 31, 2011 – February 14, 2011
· All 3 trips are for 2 people and include air fare, a stay at a 5 star hotel and car for 2 weeks
· To Maui - $3802
· To Venice, Italy- $3609
· To Paris, France -$3826
“You’ll never miss the water till the well runs dry” WC Handy
Joke of the Week
My mother taught me TO APPRECIATE A JOB WELL DONE.
"If you're going to kill each other, do it outside. I just finished cleaning."
“But, how do you make healthy choices when they simply do not exist?
Lucinda Hudson and Holland Brown led a 12-year battle to bring a grocery store to this Philadelphia neighborhood.
"It was horrible, to say the least, about a community as big as this, to have no supermarket!" said Hudson.
Jeff Brown owns this Shop Rite franchise. He opened four locations in the inner city, thanks to grants and loans, all part of a Pennsylvania program designed to encourage healthier living.
Before the supermarket opened, the only options in the neighborhood, said Brown, were small bodegas. "And the bodegas did not have a lot of fresh food, and their prices were very expensive. So we have a situation that the poorest of us had to pay the most. And that's the part that just doesn't work.
"Success here is tallied in the receipts. This store sells the same amount of fresh foods as its more affluent, suburban counterparts. And even if fresh costs more, Regina Brown says it's worth it:
"It's going to cost you one way or another," Regina Brown told Doane.
"It's going to cost you health-wise - or it's going to cost you money-wise. Either way you pay. So I'd rather pay this way."
"Pay on the front end?" asked Doane.
"Pay on the front end, yeah," she said.
And those "back-end" health care costs may only get bigger.”
I wanted readers to see this section for 2 reasons, it’s inspiring what determination can accomplish and specifically for the part bolded.
Some of us don’t want to “pay now” by making healthy choices. Some people want to “pay later”.
· Did you know if you are newly diagnosed with diabetes, you can expect to shell out about $4200 more a year in medical expenses? I don’t know about you, but I can have lots of fun with $4200 a year.
· According to a study by the University of Chicago the number of Americans with diabetes will increase from 24 million to 44 million people by the year 2034. The health care costs will increase from $116 billion to $336 billion a year. www.forbes.com 1/13/2010.
Ouch.
“Of the $5.3 billion GM spent on medical bills last year (2006) an estimated 25 percent could be traced back to unhealthy habits such as overeating, lack of exercise, stress, cigarettes and alcohol.”
GM has 90,000 diabetics among the people on their health plan, (this is from an article written in 2007.) The diabetics on the plan who are younger than age 65 cost the company $12,000 a year for medical care that is related to diabetes. The folks over 65 are on Medicare and still cost the company about $5000 per year. Other diabetes related problems include heart disease, blindness, kidney failure, limb amputation. Ka -ching. From The Detroit News: http://detnews.com/article/20061025/LIFESTYLE03/101220017/Losing-the-battle-of-the-bulge#ixzz0vTozoLKE
“The future belongs to those who prepare for it today” Malcolm X
Do you take your car/truck in for regular oil changes and tire rotation? Have the brakes checked periodically? Wash your vehicle, vacuum it, and keep it clean? It is likely your home away from home, we spend lots of time driving across this vast state, to and from work or chauffeuring kids to activities.
Stay with me here, I am getting to the point. What I am driving at (no pun intended) is this: most of us take better care of our vehicle than we do our bodies. Guess what, car parts can be replaced. Body parts, well, some parts are replaceable, but at a very high cost, physically and financially. But let’s face it, by the time you have a body part that needs replacing, it has been pretty well battered. Think about this, are you driving around on bald tires? Is your oil light on? Exactly. You are taking care of your vehicle. Why aren’t you taking as good care of yourself? A car can be replaced. Sound familiar? This is from the April 12 blog.
"If I knew I would live so long, I would have taken better care of myself." Mickey Mantle
According to a study by Franco et al, in people with diabetes who are 50 years and older, the life expectancy for men is 7.5 years less than men without the disease and diabetic women lived an average of 8.2 years less than women without the disease. Tack on heart disease associated with diabetes and the years for men fell to 7.8 years and women 8.4 years. Arch Intern Med. 2007 Jun 11;167(11):1145-51.
Associations of diabetes mellitus with total life expectancy and life expectancy with and without cardiovascular disease. Franco OH, Steyerberg EW, Hu FB, Mackenbach J, Nusselder W.
What does $4200 buy you?
· Co-pays to the doctor
· Co-pays for lab work
· Co-pays for medication
· Co-insurance, this is your out of pocket expense for what your insurance does not cover
· Lost time from work for you and possibly your spouse
· Lost time from enjoying life cause you feel crummy
~OR~
Just for the heck of it I priced out 3 very nice vacations. This is what I found on-line for under $4200:
· Round trip from Helena MT
· Travel from January 31, 2011 – February 14, 2011
· All 3 trips are for 2 people and include air fare, a stay at a 5 star hotel and car for 2 weeks
· To Maui - $3802
· To Venice, Italy- $3609
· To Paris, France -$3826
“You’ll never miss the water till the well runs dry” WC Handy
Joke of the Week
My mother taught me TO APPRECIATE A JOB WELL DONE.
"If you're going to kill each other, do it outside. I just finished cleaning."
Curried Brown Rice and Wheatberry Salad
Yield: Serves six.
Salad ingredients
2 cups, tightly packed, cooked brown rice
2 cups, tightly packed, cooked spelt or wheatberries
1 can chickpeas, drained and rinsed, or 1 1/2 cups cooked chickpeas
1/4 cup chopped chives
1 red pepper, diced
1 broccoli crown, broken into small florets and steamed four minutes
1/4 cup chopped or slivered almonds, lightly toasted
1/4 cup raisins (optional)
For the dressing:
3 tablespoons fresh lemon juice
3/4 teaspoon curry powder (more to taste)
Pinch of turmeric
1/4 teaspoon chili powder (optional)
Salt to taste
1 small garlic clove, minced or pureed
3 tablespoons extra virgin olive oil
1/3 cup plain low-fat yogurt
Lettuce leaves or radicchio leaves for serving (optional)
1. In a large bowl, combine the grains and remaining salad ingredients.
2. In a medium bowl or measuring cup, whisk together the lemon juice, curry powder, turmeric, chili powder, salt and garlic. Whisk in the olive oil and the yogurt. Taste and adjust seasoning. Toss with the grains. Serve on lettuce or radicchio leaves if desired.
Advance preparation: The grains freeze well and will keep for three or four days in the refrigerator. Steamed broccoli will keep for two or three days in the refrigerator. You can assemble the salad through step 1 hours before you make the dressing and toss the salad.
Nutritional information per serving: 341 calories; 11 grams fat; 1 gram saturated fat; 1 milligram cholesterol; 52 grams carbohydrates; 9 grams dietary fiber; 208 milligrams sodium (does not include salt added during cooking); 12 grams protein
From: New York Times Martha Rose Shulman can be reached at martha-rose-shulman.com.
Salad ingredients
2 cups, tightly packed, cooked brown rice
2 cups, tightly packed, cooked spelt or wheatberries
1 can chickpeas, drained and rinsed, or 1 1/2 cups cooked chickpeas
1/4 cup chopped chives
1 red pepper, diced
1 broccoli crown, broken into small florets and steamed four minutes
1/4 cup chopped or slivered almonds, lightly toasted
1/4 cup raisins (optional)
For the dressing:
3 tablespoons fresh lemon juice
3/4 teaspoon curry powder (more to taste)
Pinch of turmeric
1/4 teaspoon chili powder (optional)
Salt to taste
1 small garlic clove, minced or pureed
3 tablespoons extra virgin olive oil
1/3 cup plain low-fat yogurt
Lettuce leaves or radicchio leaves for serving (optional)
1. In a large bowl, combine the grains and remaining salad ingredients.
2. In a medium bowl or measuring cup, whisk together the lemon juice, curry powder, turmeric, chili powder, salt and garlic. Whisk in the olive oil and the yogurt. Taste and adjust seasoning. Toss with the grains. Serve on lettuce or radicchio leaves if desired.
Advance preparation: The grains freeze well and will keep for three or four days in the refrigerator. Steamed broccoli will keep for two or three days in the refrigerator. You can assemble the salad through step 1 hours before you make the dressing and toss the salad.
Nutritional information per serving: 341 calories; 11 grams fat; 1 gram saturated fat; 1 milligram cholesterol; 52 grams carbohydrates; 9 grams dietary fiber; 208 milligrams sodium (does not include salt added during cooking); 12 grams protein
From: New York Times Martha Rose Shulman can be reached at martha-rose-shulman.com.
Monday, August 2, 2010
Decisions and Choices
Webster’s Dictionary Definitions:
Choice: “the act or opportunity of choosing or the thing chosen” “Choice suggests the opportunity or privilege of choosing freely”.
Decision: “A determination arrived at after consideration”.
I really never gave much thought about the differences between choice and decision until I started writing this. It gave me pause to think (uh oh!). You make your choice after deciding upon something. I like the use of the word “opportunity” in the definition of choice.
“The road to better health is paved with the small decisions we make every day.” Tara Parker –Pope, New York Times
Do you realize first, how lucky we are at the choices we do have because we live in this country? I am not going to wave flags or anything, but think about it. We can go grocery shopping and well, just look at the cereal aisle in a supermarket. Three shelves of cereals (or maybe it is four, I have to pay better attention), the selection runs from the front of the store to the back of the store. Top to bottom. Anything from healthy, whole grains to sugar shock, hot or cold, small boxes, large boxes, premium brand to store brand, super expensive to somewhat affordable. We have our choice of coffee, flavored coffees, flavored coffee creamers, plain coffee, whole bean, ground bean, fine ground or course ground, dark roast or breakfast roast, de-caffeinated. Milk, have you ever looked at the milk selection? Whole milk, 2%, 1%, skim milk, chocolate milk, half and half, soy milk, flavored soy milk, almond milk. I could go on and on but you probably get where I am going. No wonder I can’t stand grocery shopping and stick to my list, get in and get out.
We all have choices. I am quite fond of saying that even making no decision is a choice. But remember, you have to live with the fact that the window of opportunity may have gone by and you chose to do nothing or even worse, someone else makes the decision for you. I don’t like that unless I am prepared to live with someone else thinking they know me that well to make a decision for me, not so much.
I recently took a defensive driving class offered by the State. We learned from a video that for every two miles a person drives, they make about 400 observations, and that those 400 observations result in about 40 decisions. It then said that even if the driver is paying attention, one of those 40 decisions is a mistake. While most of those mistakes are minor and don't result in a crash, any one of them could be dangerous in the wrong circumstances. They then said that when you are distracted, the number of mistakes goes way up, they didn't give a number.
This all makes me wonder about how this flows into our daily life outside of the car, especially when grocery shopping or to exercise or how ‘bout restaurant menus and how we can easily get derailed with those tantalizing, tempting tidbits of fatty or sugary foods. Some people get overwhelmed by too many choices and will grab an item without really paying attention.
In Lifestyle Balance you are taught to read labels. This may well be a new experience for you and yes, it can be overwhelming at the beginning. How many labels must you read before making the decision to choose the low-sodium store brand diced tomatoes? I have trained my eyes to zero in on the fat content, I look for trans fats and I also look for high fructose corn syrup in the ingredients. Those are my three purchase guidelines. Low fat and no high fructose corn syrup if I can avoid it. To make your life easy, set your own label rules to live by. You will also know what brands you like and which ones to avoid. I finally found a brand of yogurt I like that has no high fructose corn syrup.
How do you do your shopping? Go with a list of specific items and stick to it? Do you go with perhaps an idea of what you need? Do you wing it and just roam up and down the aisles and look for things to see if you need them? Do you plan your weekly or monthly meal menu and buy what you will need to plan your meals? We are all different and what works for one person may not work for you. Keeping this in mind, how do you feel when you are shopping this way? If you find your anxiety rising, perhaps it is time to change how you do your shopping. Go with a list if roaming the aisles is too much to handle. Using a list also helps you stick to your budget and keep you from buying impulse items, since the list may not take you down a particular food aisle. I get overwhelmed when there is too much to choose, sensory overload.
Decision making can be a stressful situation, even when what you are deciding on is fun. If you have issues with making decisions, here are some ideas for you to digest. Source: http://www.stressdirections.com/tools/tools_cognitive.html#Decision%20Making%20Skills
· Identify what decision needs to be made. If it is a big decision then think things through and think of the impact on yourself and others. Try the old Ben Franklin list, a list of pros and cons.
· Gather information you will need. Making an informed decision is empowering. Why, just this morning our refrigerator freezer decided to go on the fritz. I had already been doing research to purchase a new fridge so don’t feel as freaked out as I might be going in with no information.
· Options. I like options. I like having a plan A, B and possibly plan C. Sometimes what you think is the best decision turns out to play a second when compared to other ideas.
· Once you make up your mind, act on it. Be open to compromise if your first choice is not available to you.
Smart Choices and Healthy Lifestyles
· Get out and walk. Move. Ride a bike, dance, swim, or? You fill in the blank for what you enjoy doing.
· Eat 5 servings of fruits and veggies daily. Don’t get overwhelmed, sometimes a large apple is the equivalent of 2 servings. You may reach a point where a fresh peach sounds much better than a piece of cake.
· Buckle up when in a car. Wear your seat belt.
· Quit smoking. Don’t smoke? Don’t start. Need help? Montana Quitline 1-800-QUIT-NOW (1-800-784-8669).
· Avoid secondhand smoke.
· Wear sunscreen.
· Reduce the fat in your diet. Read food labels. Avoid saturated fats and trans fats.
· Eat fish at least twice a week.
· Have kids or grandkids? Be a role model for them to establish healthy habits.
This was from an e-mail I received recently at home.
'Life is all about choices. When you cut away all the junk, every situation is a choice. You choose how you react to situations. You choose how people affect your mood. You choose to be in a good mood or bad mood. The bottom line: It's your choice how you live your life.'
Friends, as I write this, I am choosing to be in a good mood. The fridge that was supposed to be delivered today is damaged and that was the last one in the store. The next won’t be in for maybe 2 weeks. I choose to be happy, I choose to be happy…
A little humor
Q: Is it common for senior citizens to have problems with short term memory storage?
A: Storing memory is not a problem, retrieving it is a problem.
Choice: “the act or opportunity of choosing or the thing chosen” “Choice suggests the opportunity or privilege of choosing freely”.
Decision: “A determination arrived at after consideration”.
I really never gave much thought about the differences between choice and decision until I started writing this. It gave me pause to think (uh oh!). You make your choice after deciding upon something. I like the use of the word “opportunity” in the definition of choice.
“The road to better health is paved with the small decisions we make every day.” Tara Parker –Pope, New York Times
Do you realize first, how lucky we are at the choices we do have because we live in this country? I am not going to wave flags or anything, but think about it. We can go grocery shopping and well, just look at the cereal aisle in a supermarket. Three shelves of cereals (or maybe it is four, I have to pay better attention), the selection runs from the front of the store to the back of the store. Top to bottom. Anything from healthy, whole grains to sugar shock, hot or cold, small boxes, large boxes, premium brand to store brand, super expensive to somewhat affordable. We have our choice of coffee, flavored coffees, flavored coffee creamers, plain coffee, whole bean, ground bean, fine ground or course ground, dark roast or breakfast roast, de-caffeinated. Milk, have you ever looked at the milk selection? Whole milk, 2%, 1%, skim milk, chocolate milk, half and half, soy milk, flavored soy milk, almond milk. I could go on and on but you probably get where I am going. No wonder I can’t stand grocery shopping and stick to my list, get in and get out.
We all have choices. I am quite fond of saying that even making no decision is a choice. But remember, you have to live with the fact that the window of opportunity may have gone by and you chose to do nothing or even worse, someone else makes the decision for you. I don’t like that unless I am prepared to live with someone else thinking they know me that well to make a decision for me, not so much.
I recently took a defensive driving class offered by the State. We learned from a video that for every two miles a person drives, they make about 400 observations, and that those 400 observations result in about 40 decisions. It then said that even if the driver is paying attention, one of those 40 decisions is a mistake. While most of those mistakes are minor and don't result in a crash, any one of them could be dangerous in the wrong circumstances. They then said that when you are distracted, the number of mistakes goes way up, they didn't give a number.
This all makes me wonder about how this flows into our daily life outside of the car, especially when grocery shopping or to exercise or how ‘bout restaurant menus and how we can easily get derailed with those tantalizing, tempting tidbits of fatty or sugary foods. Some people get overwhelmed by too many choices and will grab an item without really paying attention.
In Lifestyle Balance you are taught to read labels. This may well be a new experience for you and yes, it can be overwhelming at the beginning. How many labels must you read before making the decision to choose the low-sodium store brand diced tomatoes? I have trained my eyes to zero in on the fat content, I look for trans fats and I also look for high fructose corn syrup in the ingredients. Those are my three purchase guidelines. Low fat and no high fructose corn syrup if I can avoid it. To make your life easy, set your own label rules to live by. You will also know what brands you like and which ones to avoid. I finally found a brand of yogurt I like that has no high fructose corn syrup.
How do you do your shopping? Go with a list of specific items and stick to it? Do you go with perhaps an idea of what you need? Do you wing it and just roam up and down the aisles and look for things to see if you need them? Do you plan your weekly or monthly meal menu and buy what you will need to plan your meals? We are all different and what works for one person may not work for you. Keeping this in mind, how do you feel when you are shopping this way? If you find your anxiety rising, perhaps it is time to change how you do your shopping. Go with a list if roaming the aisles is too much to handle. Using a list also helps you stick to your budget and keep you from buying impulse items, since the list may not take you down a particular food aisle. I get overwhelmed when there is too much to choose, sensory overload.
Decision making can be a stressful situation, even when what you are deciding on is fun. If you have issues with making decisions, here are some ideas for you to digest. Source: http://www.stressdirections.com/tools/tools_cognitive.html#Decision%20Making%20Skills
· Identify what decision needs to be made. If it is a big decision then think things through and think of the impact on yourself and others. Try the old Ben Franklin list, a list of pros and cons.
· Gather information you will need. Making an informed decision is empowering. Why, just this morning our refrigerator freezer decided to go on the fritz. I had already been doing research to purchase a new fridge so don’t feel as freaked out as I might be going in with no information.
· Options. I like options. I like having a plan A, B and possibly plan C. Sometimes what you think is the best decision turns out to play a second when compared to other ideas.
· Once you make up your mind, act on it. Be open to compromise if your first choice is not available to you.
Smart Choices and Healthy Lifestyles
· Get out and walk. Move. Ride a bike, dance, swim, or? You fill in the blank for what you enjoy doing.
· Eat 5 servings of fruits and veggies daily. Don’t get overwhelmed, sometimes a large apple is the equivalent of 2 servings. You may reach a point where a fresh peach sounds much better than a piece of cake.
· Buckle up when in a car. Wear your seat belt.
· Quit smoking. Don’t smoke? Don’t start. Need help? Montana Quitline 1-800-QUIT-NOW (1-800-784-8669).
· Avoid secondhand smoke.
· Wear sunscreen.
· Reduce the fat in your diet. Read food labels. Avoid saturated fats and trans fats.
· Eat fish at least twice a week.
· Have kids or grandkids? Be a role model for them to establish healthy habits.
This was from an e-mail I received recently at home.
'Life is all about choices. When you cut away all the junk, every situation is a choice. You choose how you react to situations. You choose how people affect your mood. You choose to be in a good mood or bad mood. The bottom line: It's your choice how you live your life.'
Friends, as I write this, I am choosing to be in a good mood. The fridge that was supposed to be delivered today is damaged and that was the last one in the store. The next won’t be in for maybe 2 weeks. I choose to be happy, I choose to be happy…
A little humor
Q: Is it common for senior citizens to have problems with short term memory storage?
A: Storing memory is not a problem, retrieving it is a problem.
Gingered Noodle Salad with Mango and Cucumber
6 servings
Dressing:
6 TBS rice vinegar
1 ½ TBS canola oil
1 ½ tsp peeled and chopped fresh ginger
1 tsp minced fresh jalapeno (or to taste, can add more or omit)
1 garlic clove chopped
For noodles:
8 oz bean thread noodles or rice noodles (can find in Asian food section of market) or use whole wheat noodles or Udon noodles
1 English cucumber (or regular if can’t find English), halved lengthwise and thinly sliced diagonally
1 bunch scallions, thin sliced diagonally (appx 1 cup)
1 firm-ripe mango, peeled pitted and thin sliced*
2 carrots diagonally sliced thin
1 cup fresh cilantro springs (can omit if you don’t like cilantro)
* Can’t find mango? Try papaya, maybe peach-get creative-blueberries might work well
Dressing: Blend all dressing ingredients in a blender until smooth.
Noodle mixture:
For long noodles break them in half before cooking. Follow directions on package for cooking noodles. If the directions are not on the package, usually you soak them in boiled water until they are soft. Udon noodles and whole wheat noodles are boiled in water till done.
Drain noodles and rinse under cold water, drain noodles again and blot out excess liquid.
Put noodles in large bowl and toss with dressing and add vegetables/mango and lightly toss. Add cilantro if desired.
For added protein-serve with grilled chicken, fish or thin sliced beef
Nutrition Information:
6 servings, per serving
240 calories
4 g fat
261.5 mg sodium
22.3 g carbohydrates
1.2 g protein
Added protein per serving:
2 chicken breasts, boneless, skinless
Calories 129.8
Fat 1.5 g
Flank steak thin sliced 6 oz
Calories 88
Fat 4 g
Salmon , 6 oz ( a high fat fish)
Calories 89
Fat 5 g
Orange roughy, speckled trout, halibut, mahi mahi are low fat fish – 6 oz
Calories 50
Fat .5 g
Dressing:
6 TBS rice vinegar
1 ½ TBS canola oil
1 ½ tsp peeled and chopped fresh ginger
1 tsp minced fresh jalapeno (or to taste, can add more or omit)
1 garlic clove chopped
For noodles:
8 oz bean thread noodles or rice noodles (can find in Asian food section of market) or use whole wheat noodles or Udon noodles
1 English cucumber (or regular if can’t find English), halved lengthwise and thinly sliced diagonally
1 bunch scallions, thin sliced diagonally (appx 1 cup)
1 firm-ripe mango, peeled pitted and thin sliced*
2 carrots diagonally sliced thin
1 cup fresh cilantro springs (can omit if you don’t like cilantro)
* Can’t find mango? Try papaya, maybe peach-get creative-blueberries might work well
Dressing: Blend all dressing ingredients in a blender until smooth.
Noodle mixture:
For long noodles break them in half before cooking. Follow directions on package for cooking noodles. If the directions are not on the package, usually you soak them in boiled water until they are soft. Udon noodles and whole wheat noodles are boiled in water till done.
Drain noodles and rinse under cold water, drain noodles again and blot out excess liquid.
Put noodles in large bowl and toss with dressing and add vegetables/mango and lightly toss. Add cilantro if desired.
For added protein-serve with grilled chicken, fish or thin sliced beef
Nutrition Information:
6 servings, per serving
240 calories
4 g fat
261.5 mg sodium
22.3 g carbohydrates
1.2 g protein
Added protein per serving:
2 chicken breasts, boneless, skinless
Calories 129.8
Fat 1.5 g
Flank steak thin sliced 6 oz
Calories 88
Fat 4 g
Salmon , 6 oz ( a high fat fish)
Calories 89
Fat 5 g
Orange roughy, speckled trout, halibut, mahi mahi are low fat fish – 6 oz
Calories 50
Fat .5 g
Monday, July 26, 2010
Russian Vinaigrette (Vegetarian version).
Serves 6
Russian vinaigrette is the most popular salad in Russia, especially during a winter because most of ingredients are pickled or marinated.
Notes from Diane: I had this delectable dish in Seattle. I was able to find a recipe that had same ingredients. Please enjoy.
Russian Vinaigrette Recipe Ingredients
4 medium cooked beets, diced into cubes
4 medium boiled potatoes diced into cubes
2 pickles diced
1-2 medium onions, sliced thin
1 cup frozen green peas
2 medium boiled carrot sliced and cut into cubes
1 medium sliced pickled cabbage
Sauce consisting 3 tablespoons canola oil, 1 tablespoon vinegar, 1 teaspoon mustard, salt, dill
Russian Vinaigrette Recipe Instructions
Mix cubed potatoes, cucumbers, onions and carrots. Add sliced pickled cabbage and green peas. Add beets into mixture and add the sauce. Mix well. Put it into a fridge and leave for an hour until it becomes cold.
Nutrition Information
Per serving
Calories 286
Fat 12.5 g
Sodium 714 mg
Potassium 779 mg
Carbohydrates 38.6 g
Protein 6.7 g
Russian vinaigrette is the most popular salad in Russia, especially during a winter because most of ingredients are pickled or marinated.
Notes from Diane: I had this delectable dish in Seattle. I was able to find a recipe that had same ingredients. Please enjoy.
Russian Vinaigrette Recipe Ingredients
4 medium cooked beets, diced into cubes
4 medium boiled potatoes diced into cubes
2 pickles diced
1-2 medium onions, sliced thin
1 cup frozen green peas
2 medium boiled carrot sliced and cut into cubes
1 medium sliced pickled cabbage
Sauce consisting 3 tablespoons canola oil, 1 tablespoon vinegar, 1 teaspoon mustard, salt, dill
Russian Vinaigrette Recipe Instructions
Mix cubed potatoes, cucumbers, onions and carrots. Add sliced pickled cabbage and green peas. Add beets into mixture and add the sauce. Mix well. Put it into a fridge and leave for an hour until it becomes cold.
Nutrition Information
Per serving
Calories 286
Fat 12.5 g
Sodium 714 mg
Potassium 779 mg
Carbohydrates 38.6 g
Protein 6.7 g
All About Change
I probably could just pull quotes from Brainyquote.com about life changes and write my blog using quotes. I like quotes, they are inspiring.
What I found interesting is that when looking for information on life changes, “stress” came up quite a bit. Hmmm. Not all change is stressful is it? The more I read I learned that yes, even positive changes are stressful, they result in different routines, making life adjustments, adjusting to the unfamiliar. Newly married, new baby, new job, buying a home, starting college, graduating college and having to find your way in the world, you get the picture. Then there are the negative changes, a death, illness, divorce (I suppose that one could be a positive change!), loss of a job, your college graduate moving back in with you because they can’t find a job cause the economy sucks and you turned their old bedroom into a nice crafts room.
Change- I put it into 3 categories
· It is our choice
· It is thrust upon us by someone else
· It is out of our control
An example of each
· Getting married
· Reorganization at work
· Illness
Regardless of what the change is in our life, we have become familiar and comfortable with our life as it is, good or bad. You are in a rut, afraid to make a change, that in your heart you want but, well, the rut is so comfortable and it is a known. You can count on the familiarity of knowing what to expect.
I recently heard someone speaking about change and how to adapt. What resonated was what I keep saying and what you, as a Lifestyle Balance program participant have been hearing: baby steps.
I have become fond of saying you can’t eat an entire elephant in one sitting, you have to take small bites, and eventually there won’t be any left. OK, the visual isn’t pretty and I think elephants are incredibly smart and sensitive, but you get what I mean, they are enormous and you have to tackle enormous projects in small steps or it is overwhelming and frightening. Change happens, it happens whether we like it or not and we can either fight it or deal with it in a positive way.
A study was done of 400 AT & T executives who lost jobs during a corporate reorganization. It was a 5 year study. Researchers found that of the 400 people, appx 66% of them did not fare well and weather the changes. They suffered both physically and emotionally.
The 34% who survived and thrived were found to have similar character traits. The researchers called these people “good copers”, “stress hardy”. The three “C’s” to success in adapting to change are below:
· Commitment to a strong set of values. Having a sturdy infrastructure of family and community to support the ability to make necessary changes.
· Control is the opposite of being helpless. Take action, don’t be a victim. While we don’t always have choices regarding the changes, we can control our reactions to them and how we choose to deal with them. Like I have said in previous blogs, we cannot prevent stress but we can control how we handle it. I am speaking of individual control over self, not a control freak who is dictating to you what, how, when and why to do something. That surely causes much more stress and is a topic for a separate blog!
· Challenge is the belief that change is not a threat to our security. It is an opportunity to be creative, a puzzle to be solved.
Family dynamics can change when a family or friend is having difficulty accepting the new you. You can go back to my December 14, 2009 blog for more information. If it is problematic, please seek counseling.
Change is inevitable. It’s like swimming in the ocean in a riptide. Whoever “they” are, they tell you to not fight the current, go with it, the current passes and you will be able to swim back to shore. If you fight it, you are panicking and burning up valuable energy that won’t save you. OK, so, I grew up at the beach and I do realize that there are lots of people in Montana who have never seen the ocean. I am versed in beach speak. I have no idea how to translate this to float trips, hunting trips or backpacking. If you are reading this and wish to share, please do so.
Suggestions for successfully handling change
· Talk about your plans: Use present tense words: “I am going to” instead of “I will”. Tell family and friends and they will begin asking you about your plans and how they are progressing.
· Rattle your routine: Want to start exercising more and have equipment you bought that is now an expensive clothing rack? Move it into the living room. Again, family and friends will be asking about the exercise bike in the living room and you tell them you are using it to exercise.
· Tell a friend: A friend will hold you to your plan. That is why they are your friend. A really good friend will be doing it with you. Getting up at 6 for a morning walk. Meeting you for a workout at the health club. And, shopping with you for jeans a size smaller because you both dropped weight and inches.
At the beginning of this blog I said I like quotes. I leave you with 3 for your enjoyment.
· “Always remember that the future comes one day at a time.” Dean Acheson
· “Things do not change; we change. “ Henry David Thoreau
· “Change is inevitable - except from a vending machine.” Robert C. Gallagher
WEEKLY HUMOR
Q: Why should senior citizens use valet parking?
A: Valets don't forget where they park your car. (And readers, I don’t know about you, but I wish Target had valet parking!)
What I found interesting is that when looking for information on life changes, “stress” came up quite a bit. Hmmm. Not all change is stressful is it? The more I read I learned that yes, even positive changes are stressful, they result in different routines, making life adjustments, adjusting to the unfamiliar. Newly married, new baby, new job, buying a home, starting college, graduating college and having to find your way in the world, you get the picture. Then there are the negative changes, a death, illness, divorce (I suppose that one could be a positive change!), loss of a job, your college graduate moving back in with you because they can’t find a job cause the economy sucks and you turned their old bedroom into a nice crafts room.
Change- I put it into 3 categories
· It is our choice
· It is thrust upon us by someone else
· It is out of our control
An example of each
· Getting married
· Reorganization at work
· Illness
Regardless of what the change is in our life, we have become familiar and comfortable with our life as it is, good or bad. You are in a rut, afraid to make a change, that in your heart you want but, well, the rut is so comfortable and it is a known. You can count on the familiarity of knowing what to expect.
I recently heard someone speaking about change and how to adapt. What resonated was what I keep saying and what you, as a Lifestyle Balance program participant have been hearing: baby steps.
I have become fond of saying you can’t eat an entire elephant in one sitting, you have to take small bites, and eventually there won’t be any left. OK, the visual isn’t pretty and I think elephants are incredibly smart and sensitive, but you get what I mean, they are enormous and you have to tackle enormous projects in small steps or it is overwhelming and frightening. Change happens, it happens whether we like it or not and we can either fight it or deal with it in a positive way.
A study was done of 400 AT & T executives who lost jobs during a corporate reorganization. It was a 5 year study. Researchers found that of the 400 people, appx 66% of them did not fare well and weather the changes. They suffered both physically and emotionally.
The 34% who survived and thrived were found to have similar character traits. The researchers called these people “good copers”, “stress hardy”. The three “C’s” to success in adapting to change are below:
· Commitment to a strong set of values. Having a sturdy infrastructure of family and community to support the ability to make necessary changes.
· Control is the opposite of being helpless. Take action, don’t be a victim. While we don’t always have choices regarding the changes, we can control our reactions to them and how we choose to deal with them. Like I have said in previous blogs, we cannot prevent stress but we can control how we handle it. I am speaking of individual control over self, not a control freak who is dictating to you what, how, when and why to do something. That surely causes much more stress and is a topic for a separate blog!
· Challenge is the belief that change is not a threat to our security. It is an opportunity to be creative, a puzzle to be solved.
Family dynamics can change when a family or friend is having difficulty accepting the new you. You can go back to my December 14, 2009 blog for more information. If it is problematic, please seek counseling.
Change is inevitable. It’s like swimming in the ocean in a riptide. Whoever “they” are, they tell you to not fight the current, go with it, the current passes and you will be able to swim back to shore. If you fight it, you are panicking and burning up valuable energy that won’t save you. OK, so, I grew up at the beach and I do realize that there are lots of people in Montana who have never seen the ocean. I am versed in beach speak. I have no idea how to translate this to float trips, hunting trips or backpacking. If you are reading this and wish to share, please do so.
Suggestions for successfully handling change
· Talk about your plans: Use present tense words: “I am going to” instead of “I will”. Tell family and friends and they will begin asking you about your plans and how they are progressing.
· Rattle your routine: Want to start exercising more and have equipment you bought that is now an expensive clothing rack? Move it into the living room. Again, family and friends will be asking about the exercise bike in the living room and you tell them you are using it to exercise.
· Tell a friend: A friend will hold you to your plan. That is why they are your friend. A really good friend will be doing it with you. Getting up at 6 for a morning walk. Meeting you for a workout at the health club. And, shopping with you for jeans a size smaller because you both dropped weight and inches.
At the beginning of this blog I said I like quotes. I leave you with 3 for your enjoyment.
· “Always remember that the future comes one day at a time.” Dean Acheson
· “Things do not change; we change. “ Henry David Thoreau
· “Change is inevitable - except from a vending machine.” Robert C. Gallagher
WEEKLY HUMOR
Q: Why should senior citizens use valet parking?
A: Valets don't forget where they park your car. (And readers, I don’t know about you, but I wish Target had valet parking!)
Monday, July 19, 2010
Salsa with a Twist
Tired of the same old salsa from a jar? Here are 2 refreshing recipes that will spice up any summer get together
Mango Jalapeno Salsa
Makes 2 cups, 8 ¼ cup servings
2 ripe but firm mangos, coarsely chopped (2 cups)
½ tsp minced jalapeno (if this is too hot for you, Anaheim chili is tamer)**
**If using fresh chili DON’T RUB YOUR EYES OR OTHER SENSITIVE BODY PARTS UNTIL YOUR HANDS ARE THOROUGHLY WASHED
2 TBS coarsely chopped cilantro leaves or 2 tsp dry cilantro. If you don’t like cilantro use parsley or leave it out.
1 TBS fresh lime juice
¼ tsp crushed cardamom or coriander seed
Peel mangos. Using a paring knife, slice thru the pulp down to the seed at ¼ inch intervals, first around lengthwise, then horizontally. Cut the pulp from the seed. You should have almond size chunks.
In a bowl, mix together the mangos, chili pepper, cilantro, lime juice and cardamom. Serve right away.
Nutrition Information, per serving
8 servings, ¼ c each
27.3 calories
.1 g fat
.9 mg sodium
68 mg potassium
7.1 g carbohydrates
.2 g protein
Cranberry Salsa
yield 2 ½ cups 10 ¼ cup servings
1 cup water
2/3 cup sugar
1 12 oz package fresh or frozen cranberries
2 TBS chopped canned jalapeno peppers or use Anaheim chili for a milder salsa
1 tsp dried cilantro or regular parsley
¼ tsp ground cumin
1 green onion sliced
1 tsp lime juice
Combine water and sugar in saucepan, bring to boil over medium heat. Add cranberries and return to boil. Gently boil cranberries for 10 minutes without stirring. Pour into medium glass bowl. Gently stir in remaining ingredients. Cover bowl, allow to cool to room temperature and refrigerate.
Nutrition Information, per serving
10 servings, ¼ c each
56 calories
0 fat
1 mg sodium
14 mg potassium
14.4 g carbohydrate
.1 g protein
Mango Jalapeno Salsa
Makes 2 cups, 8 ¼ cup servings
2 ripe but firm mangos, coarsely chopped (2 cups)
½ tsp minced jalapeno (if this is too hot for you, Anaheim chili is tamer)**
**If using fresh chili DON’T RUB YOUR EYES OR OTHER SENSITIVE BODY PARTS UNTIL YOUR HANDS ARE THOROUGHLY WASHED
2 TBS coarsely chopped cilantro leaves or 2 tsp dry cilantro. If you don’t like cilantro use parsley or leave it out.
1 TBS fresh lime juice
¼ tsp crushed cardamom or coriander seed
Peel mangos. Using a paring knife, slice thru the pulp down to the seed at ¼ inch intervals, first around lengthwise, then horizontally. Cut the pulp from the seed. You should have almond size chunks.
In a bowl, mix together the mangos, chili pepper, cilantro, lime juice and cardamom. Serve right away.
Nutrition Information, per serving
8 servings, ¼ c each
27.3 calories
.1 g fat
.9 mg sodium
68 mg potassium
7.1 g carbohydrates
.2 g protein
Cranberry Salsa
yield 2 ½ cups 10 ¼ cup servings
1 cup water
2/3 cup sugar
1 12 oz package fresh or frozen cranberries
2 TBS chopped canned jalapeno peppers or use Anaheim chili for a milder salsa
1 tsp dried cilantro or regular parsley
¼ tsp ground cumin
1 green onion sliced
1 tsp lime juice
Combine water and sugar in saucepan, bring to boil over medium heat. Add cranberries and return to boil. Gently boil cranberries for 10 minutes without stirring. Pour into medium glass bowl. Gently stir in remaining ingredients. Cover bowl, allow to cool to room temperature and refrigerate.
Nutrition Information, per serving
10 servings, ¼ c each
56 calories
0 fat
1 mg sodium
14 mg potassium
14.4 g carbohydrate
.1 g protein
Manage Your Stress
I always grin when I go to a meeting and the presenter says in a bubbly voice with a smile on her face, “Now remember, stressed is DESSERTS spelled backwards”. Yeah, then gimme the chocolate cake and we will call it good, is what I am thinking but don’t say.
Stress can be a barrier for people to maintain healthy lifestyles. There may be a physiological reason for craving foods when we are stressed; it has to do with cortisol and neuroendocrine mediators and stimulated endogenous opiod releases. Don’t ask me to explain it all, if you would like a copy of the article from “Physiology & Behavior”, I will send you a copy. My e-mail is: darave2@mt.gov
I heard this on a conference call the other day and it is so true, we are told we can prevent stressful situations. This only adds to our stress. We are all human and cannot control that we get stressed in a situation but WE CAN CONTROL HOW WE HANDLE THAT STRESS. There are better ways to deal with stress than pounding down a bag of potato chips (I admit it, I did it and it temporarily felt so right at the time, then by time I got home I called a friend who absolved me of my guilty feelings, my tummy was another story).
I found this by Geneen Roth, a recovered emotional eater and author of several books on the subject. “Remember that the pleasure you get from a brownie is as fleeting as anything else. Test it yourself: Take small bites of your favorite food, savoring every morsel. Then see how long it takes for that wonderful feeling to fade.”
I found some suggestions for getting stress under control. I thought most of them were quite useful. As I like to say, take what you like and leave the rest.
· Deep breathing: in through your nose and out through your mouth, repeat about 10 times, after that, continue breathing.
· Stretching: Arms over your head, stretch left then right, or if you prefer, right then left! Stretch your neck by bringing your right ear to your right shoulder, (not literally silly), then do same with the left.
· Exercise: take a brisk walk, climb stairs, if home, try dancing like no one is watching
· Eat well: this doesn’t mean stress eating like cookies, chips, ice cream, it means fresh fruits and vegetables, low fat snacks, water, and these foods won’t stress you out further. Delicious and nutritious.
· Laugh, and often. Laugh at yourself, laugh at your stressful situation, truly, when you think about this stuff in a funny way, you can find the humor. Why, just the other night I was imagining my eyes bugging out of my head while listening to my mother on the phone. Wanna talk stress?
· Talk it out, find a sympathetic friend, share your woes and let your friend reciprocate, their problems may be so bad that yours pale in comparison. If you don’t have someone you can share with, talk to your pets, talk to yourself in the house or car when you are alone, no one will judge you.
· Close your eyes and picture a peaceful place (this may sound hokey, but it does work). I keep hoping if I imagine Hawaii enough I will transport myself there.
· Stare out the window. I like to watch the rain but you can watch the wind blowing or just stare off into space. It is relaxing.
· Take a mental break. If you find yourself in the midst of a situation, excuse yourself and take 5.
· Meditate. Try it for 10 minutes, incorporate it with deep breathing. Transcendental meditation is another story and I cannot tell you how to do it (I never tried).
· Sit and have a cup of tea or a non-alcoholic beverage and savoring the moment and the flavors are relaxing, especially if you are alone and it is a quiet place.
· Finish something that you have been putting off, something easy, or not so easy, it takes your mind off of the matter giving you stress.
· Go out and play. Walk the dogs, jump rope, read a book, whatever makes you happy. Try skipping, you have to smile when you skip.
· Give yourself a neck rub, or better yet, find someone to rub your neck for you.
· Sit up straight in your chair then drop your torso and put your arms and head between your knees and exhale then breathe deep as you come up.
· Remove yourself from the stressful situation if you are able to do so. Take a quick walk. I heard that we store energy in our fingertips. Walk and shake your hands like you are trying to air dry them. I have done it and it did work. A little under your breath grumbling also helps.
· Write your stress down in a journal or a letter (not to be mailed) for your eyes only. If you are writing a letter, when finished, hold on to it a bit and then tear it up. I once burned a letter on the barbecue grill, (didn’t want to start a fire).
I did asterisk a few suggestions, for clarification.
Your Daily Laugh
Begin by standing on a comfortable surface where you have plenty of room at each side.
With a 5 lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.
Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 lb potato bags.
Then try 50 lb potato bags and then eventually try to get to where you can lift a 100 lb potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each bag.
"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca
Contact me at darave2@mt.gov to share how you manage your stress.
Spark People’s 31 Days to Less Stress Calendar, print it, hang it, use it
http://www.sparkpeople.com/resource/calendar_2007-07.pdf
Stress can be a barrier for people to maintain healthy lifestyles. There may be a physiological reason for craving foods when we are stressed; it has to do with cortisol and neuroendocrine mediators and stimulated endogenous opiod releases. Don’t ask me to explain it all, if you would like a copy of the article from “Physiology & Behavior”, I will send you a copy. My e-mail is: darave2@mt.gov
I heard this on a conference call the other day and it is so true, we are told we can prevent stressful situations. This only adds to our stress. We are all human and cannot control that we get stressed in a situation but WE CAN CONTROL HOW WE HANDLE THAT STRESS. There are better ways to deal with stress than pounding down a bag of potato chips (I admit it, I did it and it temporarily felt so right at the time, then by time I got home I called a friend who absolved me of my guilty feelings, my tummy was another story).
I found this by Geneen Roth, a recovered emotional eater and author of several books on the subject. “Remember that the pleasure you get from a brownie is as fleeting as anything else. Test it yourself: Take small bites of your favorite food, savoring every morsel. Then see how long it takes for that wonderful feeling to fade.”
I found some suggestions for getting stress under control. I thought most of them were quite useful. As I like to say, take what you like and leave the rest.
· Deep breathing: in through your nose and out through your mouth, repeat about 10 times, after that, continue breathing.
· Stretching: Arms over your head, stretch left then right, or if you prefer, right then left! Stretch your neck by bringing your right ear to your right shoulder, (not literally silly), then do same with the left.
· Exercise: take a brisk walk, climb stairs, if home, try dancing like no one is watching
· Eat well: this doesn’t mean stress eating like cookies, chips, ice cream, it means fresh fruits and vegetables, low fat snacks, water, and these foods won’t stress you out further. Delicious and nutritious.
· Laugh, and often. Laugh at yourself, laugh at your stressful situation, truly, when you think about this stuff in a funny way, you can find the humor. Why, just the other night I was imagining my eyes bugging out of my head while listening to my mother on the phone. Wanna talk stress?
· Talk it out, find a sympathetic friend, share your woes and let your friend reciprocate, their problems may be so bad that yours pale in comparison. If you don’t have someone you can share with, talk to your pets, talk to yourself in the house or car when you are alone, no one will judge you.
· Close your eyes and picture a peaceful place (this may sound hokey, but it does work). I keep hoping if I imagine Hawaii enough I will transport myself there.
· Stare out the window. I like to watch the rain but you can watch the wind blowing or just stare off into space. It is relaxing.
· Take a mental break. If you find yourself in the midst of a situation, excuse yourself and take 5.
· Meditate. Try it for 10 minutes, incorporate it with deep breathing. Transcendental meditation is another story and I cannot tell you how to do it (I never tried).
· Sit and have a cup of tea or a non-alcoholic beverage and savoring the moment and the flavors are relaxing, especially if you are alone and it is a quiet place.
· Finish something that you have been putting off, something easy, or not so easy, it takes your mind off of the matter giving you stress.
· Go out and play. Walk the dogs, jump rope, read a book, whatever makes you happy. Try skipping, you have to smile when you skip.
· Give yourself a neck rub, or better yet, find someone to rub your neck for you.
· Sit up straight in your chair then drop your torso and put your arms and head between your knees and exhale then breathe deep as you come up.
· Remove yourself from the stressful situation if you are able to do so. Take a quick walk. I heard that we store energy in our fingertips. Walk and shake your hands like you are trying to air dry them. I have done it and it did work. A little under your breath grumbling also helps.
· Write your stress down in a journal or a letter (not to be mailed) for your eyes only. If you are writing a letter, when finished, hold on to it a bit and then tear it up. I once burned a letter on the barbecue grill, (didn’t want to start a fire).
I did asterisk a few suggestions, for clarification.
Your Daily Laugh
Begin by standing on a comfortable surface where you have plenty of room at each side.
With a 5 lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.
Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 lb potato bags.
Then try 50 lb potato bags and then eventually try to get to where you can lift a 100 lb potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each bag.
"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca
Contact me at darave2@mt.gov to share how you manage your stress.
Spark People’s 31 Days to Less Stress Calendar, print it, hang it, use it
http://www.sparkpeople.com/resource/calendar_2007-07.pdf
Monday, July 12, 2010
Bow Tie Pasta with Beef and Beans
Serves 4, total preparation and cook time-40 minutes
1 lb ground beef (95% lean)
1 cup chopped onion
2 tsp minced garlic
1 can (15 ½ oz) great northern beans, rinsed and drained
1 can (14 ½ oz) Italian style diced tomatoes, undrained
1 can (14 -14 ½ oz) ready to serve low sodium beef broth
2 cups uncooked bow tie pasta
2 cups broccoli florets
½ cup shredded Parmesan cheese
1. Brown ground beef with onion and garlic in large non-stick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up in ¾ inch crumbles. Pour off drippings. You can blot the beef with paper towels to absorb more of the grease.
2. Stir in beans, tomatoes, broth and pasta; bring to a boil. Reduce heat; cover and simmer 12 minutes. Stir in broccoli; continue simmering, covered, 5 minutes or until pasta and broccoli are just tender.
3. Sprinkle with cheese.
Nutritional information per serving
Calories 595
Fat 11 g
Saturated fat 5 g
Monounsaturated fat 4 g
Cholesterol 83 mg
Sodium 1013 mg
Carbohydrate 77g
Protein 46 g
Fiber 9.4 g
Recipe from The Healthy Beef Cookbook
1 lb ground beef (95% lean)
1 cup chopped onion
2 tsp minced garlic
1 can (15 ½ oz) great northern beans, rinsed and drained
1 can (14 ½ oz) Italian style diced tomatoes, undrained
1 can (14 -14 ½ oz) ready to serve low sodium beef broth
2 cups uncooked bow tie pasta
2 cups broccoli florets
½ cup shredded Parmesan cheese
1. Brown ground beef with onion and garlic in large non-stick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up in ¾ inch crumbles. Pour off drippings. You can blot the beef with paper towels to absorb more of the grease.
2. Stir in beans, tomatoes, broth and pasta; bring to a boil. Reduce heat; cover and simmer 12 minutes. Stir in broccoli; continue simmering, covered, 5 minutes or until pasta and broccoli are just tender.
3. Sprinkle with cheese.
Nutritional information per serving
Calories 595
Fat 11 g
Saturated fat 5 g
Monounsaturated fat 4 g
Cholesterol 83 mg
Sodium 1013 mg
Carbohydrate 77g
Protein 46 g
Fiber 9.4 g
Recipe from The Healthy Beef Cookbook
Reward Yourself
We all enjoy rewards, prizes, gifts, especially as recognition for a job well done. Your efforts are appreciated, by you and perhaps someone who recognizes your efforts. These little things boost our spirits and put a smile on our face and a song in our heart. Below please find a list of ways you can reward yourself or give someone a hint on what you would like. This is for your hard work to improve your health by making lifestyle changes.
CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
1. Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
2. Create an actual plaque or trophy for yourself, or buy one.
3. Give yourself badges of honor for different levels of accomplishment.
4. Take a vacation or weekend getaway.
5. Take a day off from any goal activities.
6. Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
7. Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
8. See a movie.
9. Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
10. Go for a spa treatment or massage.
11. Buy yourself a gift certificate.
12. Take a limo ride.
13. Subscribe to a magazine you always wanted.
14. Do something outdoors..
15. Watch your favorite TV show.
16. Buy something for your hobby.
17. Read a funny book.
18. Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
19. Find some time to be by yourself.
20. Pay someone to do the yardwork or house cleaning this week.
21. Fly a kite.
22. Be a kid for a day.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
From http://www.sparkpeople.com/resource/motivation_articles.asp?id=86
Compliments:
· WOW, you look fabulous and must feel GREAT. Good for you.
· All your hard work paid off BIG TIME
· I am so proud of you.
· You must be so proud of yourself
Read a funny book.
Funny Authors who write funny books (from my personal reading list-please share yours)
· David Sedaris- for biting sarcasm and wit about his life, past and present, laugh out loud funny
· Jean Shepherd -(who hasn’t seen “A Christmas Story”?) His writing is funny and takes you back to a gentler time
· Janet Evanovich- her writing can be off color to say the least and I consistently laugh out loud
· Bill Bryson- combines his humor with the environment and the funny things that happen along the way, laugh out loud funny
· Go back to your childhood, remember Pippi Longstocking? Read Winnie the Pooh Meets a Heffelump, I remember reading that to my brother and not being able to get through the story I was laughing so hard.
· If you have a favorite book that makes you laugh out loud, please share with us, something to make us laugh is always welcome.
Now, I just want to share this with you, there is nothing more embarrassing than being on public transportation (like the NYC subway) and reading a book that tickles your funny bone and laughing so hard you are crying and having no control over yourself. I plead guilty.
Find some time to be by yourself
To me, this is the greatest reward. What do you love to do that you put off? Is it curling up with a good book, going for a peaceful, solitary hike? (If so, leave a note where you are going), going to a museum, a bike ride, taking a long drive in the car with good tunes to sing along with? The world is your oyster and you earned the pearl.
Make a grab bag of little prizes
When you reach a significant goal, reach in and get your reward! I read that one woman gave her friends $5 to pick out small items.
Take this a step further, give your friends money and have them pick little gifts out for you and wrap them, put them in a box and then select one as your reward.
Certainly, if you prefer to surprise yourself, buy little items and wrap them and put them in a box or basket and you probably will forget what you bought and it will be like your birthday each time you select a goodie.
Go for a spa treatment or massage.
Really, do I need to explain this one? Go and enjoy.
Fly a kite
Let me add to this, go be a kid for a few hours, do silly things, if you are doing them by yourself, no one will judge you. Finger paint, play in mud, buy some Play-Doh and make things, doncha love the smell of Play-Doh? Color in a coloring book with NEW CRAYONS. Blow bubbles, it’s really fun to do it in front of the dog or cat.
Buy something for your hobby
Have you been procrastinating on buying something for your hobby? Don’t have a hobby? Take some time to find something that sparks your interest. You know what else? You will be amazed at how fast the time goes and you won’t think about eating either. Take a class-art, dance, martial arts (great physical activity), what is your heart’s desire?
Take a day off from any goal activities.
Now, this can be an eye opener. I know that I am so used to walking my dogs that I don’t know what to do with myself when my husband has walked them (they are getting old so 2 walks in quick succession goes over like a lead balloon). See what your reaction is to a day without your goal activities. I am willing to bet that it won’t be as tantalizing as it sounds. Let me know.
Did you do something that was not on the list that really worked well for you and made you smile from ear to ear like the Cheshire Cat? Please let me know, I’d love to post it.
“You get credit for what you finish, not what you start.” Author unknown
CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
1. Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
2. Create an actual plaque or trophy for yourself, or buy one.
3. Give yourself badges of honor for different levels of accomplishment.
4. Take a vacation or weekend getaway.
5. Take a day off from any goal activities.
6. Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
7. Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
8. See a movie.
9. Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
10. Go for a spa treatment or massage.
11. Buy yourself a gift certificate.
12. Take a limo ride.
13. Subscribe to a magazine you always wanted.
14. Do something outdoors..
15. Watch your favorite TV show.
16. Buy something for your hobby.
17. Read a funny book.
18. Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
19. Find some time to be by yourself.
20. Pay someone to do the yardwork or house cleaning this week.
21. Fly a kite.
22. Be a kid for a day.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
From http://www.sparkpeople.com/resource/motivation_articles.asp?id=86
Compliments:
· WOW, you look fabulous and must feel GREAT. Good for you.
· All your hard work paid off BIG TIME
· I am so proud of you.
· You must be so proud of yourself
Read a funny book.
Funny Authors who write funny books (from my personal reading list-please share yours)
· David Sedaris- for biting sarcasm and wit about his life, past and present, laugh out loud funny
· Jean Shepherd -(who hasn’t seen “A Christmas Story”?) His writing is funny and takes you back to a gentler time
· Janet Evanovich- her writing can be off color to say the least and I consistently laugh out loud
· Bill Bryson- combines his humor with the environment and the funny things that happen along the way, laugh out loud funny
· Go back to your childhood, remember Pippi Longstocking? Read Winnie the Pooh Meets a Heffelump, I remember reading that to my brother and not being able to get through the story I was laughing so hard.
· If you have a favorite book that makes you laugh out loud, please share with us, something to make us laugh is always welcome.
Now, I just want to share this with you, there is nothing more embarrassing than being on public transportation (like the NYC subway) and reading a book that tickles your funny bone and laughing so hard you are crying and having no control over yourself. I plead guilty.
Find some time to be by yourself
To me, this is the greatest reward. What do you love to do that you put off? Is it curling up with a good book, going for a peaceful, solitary hike? (If so, leave a note where you are going), going to a museum, a bike ride, taking a long drive in the car with good tunes to sing along with? The world is your oyster and you earned the pearl.
Make a grab bag of little prizes
When you reach a significant goal, reach in and get your reward! I read that one woman gave her friends $5 to pick out small items.
Take this a step further, give your friends money and have them pick little gifts out for you and wrap them, put them in a box and then select one as your reward.
Certainly, if you prefer to surprise yourself, buy little items and wrap them and put them in a box or basket and you probably will forget what you bought and it will be like your birthday each time you select a goodie.
Go for a spa treatment or massage.
Really, do I need to explain this one? Go and enjoy.
Fly a kite
Let me add to this, go be a kid for a few hours, do silly things, if you are doing them by yourself, no one will judge you. Finger paint, play in mud, buy some Play-Doh and make things, doncha love the smell of Play-Doh? Color in a coloring book with NEW CRAYONS. Blow bubbles, it’s really fun to do it in front of the dog or cat.
Buy something for your hobby
Have you been procrastinating on buying something for your hobby? Don’t have a hobby? Take some time to find something that sparks your interest. You know what else? You will be amazed at how fast the time goes and you won’t think about eating either. Take a class-art, dance, martial arts (great physical activity), what is your heart’s desire?
Take a day off from any goal activities.
Now, this can be an eye opener. I know that I am so used to walking my dogs that I don’t know what to do with myself when my husband has walked them (they are getting old so 2 walks in quick succession goes over like a lead balloon). See what your reaction is to a day without your goal activities. I am willing to bet that it won’t be as tantalizing as it sounds. Let me know.
Did you do something that was not on the list that really worked well for you and made you smile from ear to ear like the Cheshire Cat? Please let me know, I’d love to post it.
“You get credit for what you finish, not what you start.” Author unknown
Monday, June 28, 2010
Hot Fun in the Summertime
Happy 4th of July
this blog will run through July 11. Have fun, be safe
I am writing this on the official first day of summer. July 4th is coming up. Time for camping trips, picnics, reunions and summer fun.
Food safety tips to keep you out of the emergency room with food poisoning:
“Bacteria love the hot, humid days of summer, and grow faster than at any other time of the year. When the temperature is above 90 F, the time perishable food can be left outside the refrigerator or freezer drops from two hours to one hour.
· At the same time temperatures rise, we're more likely to leave food unrefrigerated for longer time periods. Food sits out at picnics, barbecues and during travel.
· Keep perishable foods cool by transporting them to a picnic site in an insulated cooler kept cold with ice or frozen gel packs. Perishable foods include meat; poultry; seafood; eggs; dairy products; pasta; rice; cooked vegetables; and fresh, peeled and/or cut fruits and vegetables.
· Pack the cooler immediately before leaving home with foods that have been kept chilled in the refrigerator.
· Avoid frequently opening the cooler container containing perishable food. Pack beverages in one cooler and perishables in another.
· Keep the cooler in an air-conditioned vehicle for transporting and then keep in the shade or shelter at the picnic site. To avoid frequently opening the cooler, open it once to remove only the amount of food that will be eaten immediately. Keep raw meat, poultry and seafood wrapped separately from cooked foods, or foods meant to be eaten raw, such as fruits and vegetables.
· Throw away any perishable leftovers that have been kept out over two hours (one hour if the temperature is above 90 F).” From: http://lancaster.unl.edu/food/ftjun04.htm
Confidential from Diane to you: if you feel guilty throwing food away I hereby give you permission, otherwise, just eat it and go straight to the emergency room with your co-pay.
· Keep your cooler clean. Pack items in the order they will be used. Try to not keep opening and closing the cooler.
· Keep hot foods hot and cold foods cold.
For symptoms of food poisoning:
· http://www.mayoclinic.com/health/food-poisoning/ds00981/dsection=symptoms
Barbecuing
Carrying meat, chicken, fish, ribs raw on a plate to the grill? DON’T put the cooked product back on the same unwashed plate. Wash the plate or take a different one for the cooked meat/chicken etc. Same goes for tongs used to place the stuff on the grill, flip it and take it off. Use different tongs. Why? GERMS and cross contamination. If you aren’t at someone’s home, go prepared with extra utensils and plates.
As long as we are talking about grilling meats: THINK LEAN. Chicken breast, low fat hot dogs or turkey franks, read your labels. My theory is this about hot dogs-they are the conduit to sauerkraut so with enough mustard and sauerkraut you can’t even tell that you aren’t “eating the real thing”. Of course, my husband will have my head if I ever serve him tofu hot dogs again, he doesn’t buy my mustard and sauerkraut theory.
Some lean cuts of beef
· Flank steak
· Top sirloin
· Eye round roast and steak
· 95% lean ground beef
· Brisket *flat half”—trim away fat from other side for less fat
**Marinades-once meat/chicken/fish is marinated and on the grill (or the oven or stove top for that matter) it’s OK to toss the leftover marinade onto the cooking meat but NEVER use it as a sauce or juice for the cooked meat. If you want more sauce for the cooked meats, set some aside or make extra.
For more information on food safety please refer to the link below:
http://www.fsis.usda.gov/fact_sheets/Food_Safety_While_Hiking_Camping_&_Boating/index.asp
Sunscreen http://www.aad.org/suntelligence/ Take this quick quiz about your skin’s health and sunshine. The American Academy of Dermatology website has such great information for you to peruse. http://www.playsmartsun.org/sun_safety.htm
Sun Basics
· Use Sunscreen 30 SPF
· Hypoallergenic available for those with sensitive skin or buy the kid’s sunscreen, adults can use it.
· Wear sunglasses, your eyes can get fried from the bright sun,
· Wear a hat, this keeps the sun off your head
· Stay hydrated with water. Alcoholic beverages do not quench your thirst or hydrate you.
Heatstroke and Dehydration- According to mayoclinic.com, children, older adults, obese people and people born with an impaired ability to sweat are at high risk for heatstroke.
“The main sign of heatstroke is a markedly elevated body temperature — generally greater than 104 F (40 C) — with changes in mental status ranging from personality changes to confusion and coma. Skin may be hot and dry — although if heatstroke is caused by exertion, the skin may be moist.
Other signs and symptoms may include:
§ Rapid heartbeat
§ Rapid and shallow breathing
§ Elevated or lowered blood pressure
§ Cessation of sweating
§ Irritability, confusion or unconsciousness
§ Feeling dizzy or lightheaded
§ Headache
§ Nausea
§ Fainting, which may be the first sign in older adults
If you suspect heatstroke:
§ Move the person out of the sun and into a shady or air-conditioned space.
§ Call 911 or emergency medical help
§ Cool the person by covering him or her with damp sheets or by spraying with cool water. Direct air onto the person with a fan or newspaper.
§ Have the person drink cool water or other nonalcoholic beverage without caffeine, if he or she is able.”
From www.mayoclinic.com
Sources about child safety this summer
http://american.redcross.org/site/DocServer/watersafety0609.pdf?docID=735
http://www.aap.org/advocacy/releases/summertips.cfm
And for those of you who take their dogs on outings:
http://www.avma.org/firstaid/default.asp
From me to you: If you are taking your pooch(es) with you, please make sure they have current ID tags. It is heartbreaking when your pet gets separated from you, especially for those of us who find him or her and are trying to reunite Bowser with his/her owner.
Don’t leave pets or children unattended in a hot car, even for a few minutes.
If you don’t have a computer, I will be happy to print off information from any of the links I provided. Diane 406-444-0593.
“Deep summer is when laziness finds respectability.” Sam Keen
this blog will run through July 11. Have fun, be safe
I am writing this on the official first day of summer. July 4th is coming up. Time for camping trips, picnics, reunions and summer fun.
Food safety tips to keep you out of the emergency room with food poisoning:
“Bacteria love the hot, humid days of summer, and grow faster than at any other time of the year. When the temperature is above 90 F, the time perishable food can be left outside the refrigerator or freezer drops from two hours to one hour.
· At the same time temperatures rise, we're more likely to leave food unrefrigerated for longer time periods. Food sits out at picnics, barbecues and during travel.
· Keep perishable foods cool by transporting them to a picnic site in an insulated cooler kept cold with ice or frozen gel packs. Perishable foods include meat; poultry; seafood; eggs; dairy products; pasta; rice; cooked vegetables; and fresh, peeled and/or cut fruits and vegetables.
· Pack the cooler immediately before leaving home with foods that have been kept chilled in the refrigerator.
· Avoid frequently opening the cooler container containing perishable food. Pack beverages in one cooler and perishables in another.
· Keep the cooler in an air-conditioned vehicle for transporting and then keep in the shade or shelter at the picnic site. To avoid frequently opening the cooler, open it once to remove only the amount of food that will be eaten immediately. Keep raw meat, poultry and seafood wrapped separately from cooked foods, or foods meant to be eaten raw, such as fruits and vegetables.
· Throw away any perishable leftovers that have been kept out over two hours (one hour if the temperature is above 90 F).” From: http://lancaster.unl.edu/food/ftjun04.htm
Confidential from Diane to you: if you feel guilty throwing food away I hereby give you permission, otherwise, just eat it and go straight to the emergency room with your co-pay.
· Keep your cooler clean. Pack items in the order they will be used. Try to not keep opening and closing the cooler.
· Keep hot foods hot and cold foods cold.
For symptoms of food poisoning:
· http://www.mayoclinic.com/health/food-poisoning/ds00981/dsection=symptoms
Barbecuing
Carrying meat, chicken, fish, ribs raw on a plate to the grill? DON’T put the cooked product back on the same unwashed plate. Wash the plate or take a different one for the cooked meat/chicken etc. Same goes for tongs used to place the stuff on the grill, flip it and take it off. Use different tongs. Why? GERMS and cross contamination. If you aren’t at someone’s home, go prepared with extra utensils and plates.
As long as we are talking about grilling meats: THINK LEAN. Chicken breast, low fat hot dogs or turkey franks, read your labels. My theory is this about hot dogs-they are the conduit to sauerkraut so with enough mustard and sauerkraut you can’t even tell that you aren’t “eating the real thing”. Of course, my husband will have my head if I ever serve him tofu hot dogs again, he doesn’t buy my mustard and sauerkraut theory.
Some lean cuts of beef
· Flank steak
· Top sirloin
· Eye round roast and steak
· 95% lean ground beef
· Brisket *flat half”—trim away fat from other side for less fat
**Marinades-once meat/chicken/fish is marinated and on the grill (or the oven or stove top for that matter) it’s OK to toss the leftover marinade onto the cooking meat but NEVER use it as a sauce or juice for the cooked meat. If you want more sauce for the cooked meats, set some aside or make extra.
For more information on food safety please refer to the link below:
http://www.fsis.usda.gov/fact_sheets/Food_Safety_While_Hiking_Camping_&_Boating/index.asp
Sunscreen http://www.aad.org/suntelligence/ Take this quick quiz about your skin’s health and sunshine. The American Academy of Dermatology website has such great information for you to peruse. http://www.playsmartsun.org/sun_safety.htm
Sun Basics
· Use Sunscreen 30 SPF
· Hypoallergenic available for those with sensitive skin or buy the kid’s sunscreen, adults can use it.
· Wear sunglasses, your eyes can get fried from the bright sun,
· Wear a hat, this keeps the sun off your head
· Stay hydrated with water. Alcoholic beverages do not quench your thirst or hydrate you.
Heatstroke and Dehydration- According to mayoclinic.com, children, older adults, obese people and people born with an impaired ability to sweat are at high risk for heatstroke.
“The main sign of heatstroke is a markedly elevated body temperature — generally greater than 104 F (40 C) — with changes in mental status ranging from personality changes to confusion and coma. Skin may be hot and dry — although if heatstroke is caused by exertion, the skin may be moist.
Other signs and symptoms may include:
§ Rapid heartbeat
§ Rapid and shallow breathing
§ Elevated or lowered blood pressure
§ Cessation of sweating
§ Irritability, confusion or unconsciousness
§ Feeling dizzy or lightheaded
§ Headache
§ Nausea
§ Fainting, which may be the first sign in older adults
If you suspect heatstroke:
§ Move the person out of the sun and into a shady or air-conditioned space.
§ Call 911 or emergency medical help
§ Cool the person by covering him or her with damp sheets or by spraying with cool water. Direct air onto the person with a fan or newspaper.
§ Have the person drink cool water or other nonalcoholic beverage without caffeine, if he or she is able.”
From www.mayoclinic.com
Sources about child safety this summer
http://american.redcross.org/site/DocServer/watersafety0609.pdf?docID=735
http://www.aap.org/advocacy/releases/summertips.cfm
And for those of you who take their dogs on outings:
http://www.avma.org/firstaid/default.asp
From me to you: If you are taking your pooch(es) with you, please make sure they have current ID tags. It is heartbreaking when your pet gets separated from you, especially for those of us who find him or her and are trying to reunite Bowser with his/her owner.
Don’t leave pets or children unattended in a hot car, even for a few minutes.
If you don’t have a computer, I will be happy to print off information from any of the links I provided. Diane 406-444-0593.
“Deep summer is when laziness finds respectability.” Sam Keen
3 Marinade Recipes
Chimichurri
Chimichurri originates from Argentina. It can be used as a marinade or dipping sauce
1 ½ cups chopped flat leaf parsley
½ cup chopped red bell pepper
6 cloves garlic, finely chopped
1tsp crushed red pepper flakes
1 cup olive oil (extra virgin if you have it)
½ tsp fresh ground pepper
½ cup white vinegar
2 TBS red wine vinegar
½ cup water
½ tsp ground cumin
2 TBS dried oregano
1 tsp salt
Mix all ingredients in blender and refrigerate for at least 6 hours before using.
Nutritional Information based on 16 servings as a dip, 1 serving is 3 TBS
128 calories
13.6 g fat
149.6 mg sodium
60.8 mg postassium
2 g carbohydrates
.3 g protein
Chicken Yucatan
Serves 6
6 boneless, skinless chicken breasts, 3 oz each
3 TBS fresh orange juice
3 TBS unsweetened pineapple juice
2 TBS fresh lime juice
2 tsp dried oregano
1 TBS olive oil
1/2 tsp ground cumin (can use 1 tsp, to taste)
1 tsp chili powder
1 garlic clove finely chopped
½ tsp salt
4-6 dashes Tabasco sauce (or to taste, use less or more)
Combine all ingredients in a food processor or blender, puree until smooth. Brush some of the mixture on chicken. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 6 servings
126.3 calories
3.5 g fat
49.3 mg cholesterol
255 mg sodium
268.2 mg potassium
2.9 g carbohydrate
19.9 g protein
Lime Barbecued Chicken
Serves 4
4 -3 ounce boneless skinless chicken breasts
Juice of 3 limes
2 cloves garlic, finely chopped
1 small fresh gingerroot, finely chopped
6 TBS tamari, soy or teriyaki sauce—USE LOW SALT SOY SAUCE AND THE SODIUM WILL BE REDUCED
3 TBS fresh rosemary or thyme or 3 tsp dried
3 TBS olive oil
Combine ingredients in blender or food processor, pour over chicken and refrigerate at least 4 hours. Cook on grill till done. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 4 servings
209.1 calories
11.4 g fat
49.3 mg cholesterol
1409.7 mg sodium
322.9 mg potassium
5.4 g carbohydrates
21.4 g protein
Please note: Using the sauces as marinades will reduce the calories since you are not drinking the marinade, merely soaking the meat in it.
Chimichurri originates from Argentina. It can be used as a marinade or dipping sauce
1 ½ cups chopped flat leaf parsley
½ cup chopped red bell pepper
6 cloves garlic, finely chopped
1tsp crushed red pepper flakes
1 cup olive oil (extra virgin if you have it)
½ tsp fresh ground pepper
½ cup white vinegar
2 TBS red wine vinegar
½ cup water
½ tsp ground cumin
2 TBS dried oregano
1 tsp salt
Mix all ingredients in blender and refrigerate for at least 6 hours before using.
Nutritional Information based on 16 servings as a dip, 1 serving is 3 TBS
128 calories
13.6 g fat
149.6 mg sodium
60.8 mg postassium
2 g carbohydrates
.3 g protein
Chicken Yucatan
Serves 6
6 boneless, skinless chicken breasts, 3 oz each
3 TBS fresh orange juice
3 TBS unsweetened pineapple juice
2 TBS fresh lime juice
2 tsp dried oregano
1 TBS olive oil
1/2 tsp ground cumin (can use 1 tsp, to taste)
1 tsp chili powder
1 garlic clove finely chopped
½ tsp salt
4-6 dashes Tabasco sauce (or to taste, use less or more)
Combine all ingredients in a food processor or blender, puree until smooth. Brush some of the mixture on chicken. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 6 servings
126.3 calories
3.5 g fat
49.3 mg cholesterol
255 mg sodium
268.2 mg potassium
2.9 g carbohydrate
19.9 g protein
Lime Barbecued Chicken
Serves 4
4 -3 ounce boneless skinless chicken breasts
Juice of 3 limes
2 cloves garlic, finely chopped
1 small fresh gingerroot, finely chopped
6 TBS tamari, soy or teriyaki sauce—USE LOW SALT SOY SAUCE AND THE SODIUM WILL BE REDUCED
3 TBS fresh rosemary or thyme or 3 tsp dried
3 TBS olive oil
Combine ingredients in blender or food processor, pour over chicken and refrigerate at least 4 hours. Cook on grill till done. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 4 servings
209.1 calories
11.4 g fat
49.3 mg cholesterol
1409.7 mg sodium
322.9 mg potassium
5.4 g carbohydrates
21.4 g protein
Please note: Using the sauces as marinades will reduce the calories since you are not drinking the marinade, merely soaking the meat in it.
Monday, June 21, 2010
Are You Drinking Your Calories?
Wait, before you reach for a soda/pop, regular with the equivalent of 10 teaspoons of sugar per 12 oz can or a diet soda/pop with a list of unpronounceable ingredients, try an alternative.
If you like the carbonated beverages, try seltzer or club soda—they both lend themselves well for flavoring with any of the following: Fruit juice, herbal tea, a slice of lemon, lime, orange, berries, peaches, fresh mint, fresh grated ginger, lemonade--all make for a tasty, healthier and refreshing beverage.
Experiment with flavors and spices:
· Cinnamon sticks with a slice of orange
· Cloves with peaches or peach nectar
· Fresh sliced ginger in your lemonade
http://www.suite101.com/lesson.cfm/18003/1350/1 A fun website for spicy information.
I pay $2 a bottle for a bottle of lemon ginger tea, very refreshing and worth the money since I can’t find an easy way to make it myself!
Want a fruit smoothie? Get creative, have fun—toss 1 cup fat free yogurt (plain, vanilla or any fruit flavor) into the blender with some ice and some fresh or frozen fruit, whip it up in the blender and enjoy. If you want to thin it out a bit, add some fruit juice or water or ice or leave out the yogurt and choose water or juice. Want extra protein? Add a TBS of protein powder. I like to buy vanilla soy powder at the health food store. If you want it sweet, add a bit of honey to taste or use sugar substitute. Don’t be afraid to experiment, you can’t go wrong with fresh fruits.
I love iced chai tea, an exotic spicy (not spicy hot) refreshing beverage that comes pre-made, convenient but it is too sweet for my taste. A little goes a long way. I recently bought a box of it forgetting how sweet the packaged stuff is. I diluted it with water and added more ice. It’s a bit labor intensive to make but you can control the sweetness and play with the spices. There are a variety of companies that are making chai tea in tea bag form and you can try those. I have tried a few, depends on your taste. It is good with some milk in it and delicious hot or iced.
Gosh, I gave chai tea such a build up; you may not know what it is: Chai is the Hindi word for tea. Technically, the chai tea we are drinking in the U.S. is masala chai, which means spiced tea. Chai tea latte is the spicy tea with milk added and this is what is most commonly being served at coffeehouses in this country. You can make chai tea using black tea, green tea, decaffeinated black or green tea, red tea (naturally decaffeinated).
Some beverage information:
“The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar, usually high-fructose corn syrup. That's the equivalent of 10 teaspoons of table sugar (sucrose). If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 15 pounds in a year”
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
When I moved from New York to California I called that carbonated, flavored beverage “soda”. I learned that Californians call it “pop”. It’s regional. Midwesterners and most Canadians call it “pop” and folks form the Northeast call it “soda”. Southerners call it by a well known brand name.
Pop, soda, whatever you call it, it’s bad for your teeth
· From www.colgate.com, “Soft drinks have emerged as one of the most significant dietary sources of tooth decay, affecting people of all ages. Acids and acidic sugar byproducts in soft drinks soften tooth enamel, contributing to the formation of cavities. In extreme cases, softer enamel combined with improper brushing, grinding of the teeth or other conditions can lead to tooth loss. Sugar-free drinks, which account for only 14 percent of all soft drink consumption, are less harmful1. However, they are acidic and potentially can still cause problems.”
· Beverages with lots of sugar have a “high glycemic index” and drinking these sugary beverages is associated with an increased risk for diabetes. Foods with a high glycemic index trigger sustained spikes in blood sugar and insulin levels, which in turn may lead to increased diabetes risk. http://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/index.html
Fact: diet soda consumed with a double bacon cheeseburger and French fries does not negate the calories of the burger and fries.
Did you know? 20% of our daily water intake is from foods we eat. 80% will come from beverages we drink that’s why water is the preferred choice.
Coffee drinks can have lots of calories, don’t let the fact that it is coffee based trick you into thinking it is low in calories.
Designer coffee place
· Caffe Latte, 16 oz w/ whole milk 220 calories, 11g fat 18 g carbohydrates
· Caffe Mocha 16 oz whole milk 290 calories, 12 g fat 40 g carbohydrates
· White Chocolate Mocha 16 oz w/ whole milk 360 calories, 11 g fat 55 g carbohydrates
From another fast food chain:
· Mocha, 16 oz 590 calories, 23 g fat, 82 g carbohydrates
Better choice:
· 8 oz cup coffee w/ 2 tablespoons 2% milk 20 calories, 0.5 g fat 2 g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons nonfat milk 15 calories, 0 g fat 3g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons whole milk 25 calories, 1 g fat 2 g carbohydrates
Sweeteners
· Sugar 1 teaspoon= 25 calories 0 g fat 6 g carbohydrates
· Artificial sweetener, 1 pkg= 0 calories, 0 g fat, 0 g carbohydrates
Make sure to check out this week’s recipes for some refreshing homemade beverages, guilt free. Here’s a link with some ideas http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html
Read your labels. Buying fruit juice? You want to make sure it says 100% juice or 100% pure. If it is called fruit: “cocktail”, “beverage” or “drink”, beware, it will be high in calories, sugar, high fructose corn syrup, I repeat: read your labels. http://www.consumerreports.org/cro/food/beverages/juice/juice-label-lingo-5-08/overview/juice-labels-ov.htm
“Water is the only drink for a wise man” Henry David Thoreau
If you like the carbonated beverages, try seltzer or club soda—they both lend themselves well for flavoring with any of the following: Fruit juice, herbal tea, a slice of lemon, lime, orange, berries, peaches, fresh mint, fresh grated ginger, lemonade--all make for a tasty, healthier and refreshing beverage.
Experiment with flavors and spices:
· Cinnamon sticks with a slice of orange
· Cloves with peaches or peach nectar
· Fresh sliced ginger in your lemonade
http://www.suite101.com/lesson.cfm/18003/1350/1 A fun website for spicy information.
I pay $2 a bottle for a bottle of lemon ginger tea, very refreshing and worth the money since I can’t find an easy way to make it myself!
Want a fruit smoothie? Get creative, have fun—toss 1 cup fat free yogurt (plain, vanilla or any fruit flavor) into the blender with some ice and some fresh or frozen fruit, whip it up in the blender and enjoy. If you want to thin it out a bit, add some fruit juice or water or ice or leave out the yogurt and choose water or juice. Want extra protein? Add a TBS of protein powder. I like to buy vanilla soy powder at the health food store. If you want it sweet, add a bit of honey to taste or use sugar substitute. Don’t be afraid to experiment, you can’t go wrong with fresh fruits.
I love iced chai tea, an exotic spicy (not spicy hot) refreshing beverage that comes pre-made, convenient but it is too sweet for my taste. A little goes a long way. I recently bought a box of it forgetting how sweet the packaged stuff is. I diluted it with water and added more ice. It’s a bit labor intensive to make but you can control the sweetness and play with the spices. There are a variety of companies that are making chai tea in tea bag form and you can try those. I have tried a few, depends on your taste. It is good with some milk in it and delicious hot or iced.
Gosh, I gave chai tea such a build up; you may not know what it is: Chai is the Hindi word for tea. Technically, the chai tea we are drinking in the U.S. is masala chai, which means spiced tea. Chai tea latte is the spicy tea with milk added and this is what is most commonly being served at coffeehouses in this country. You can make chai tea using black tea, green tea, decaffeinated black or green tea, red tea (naturally decaffeinated).
Some beverage information:
“The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar, usually high-fructose corn syrup. That's the equivalent of 10 teaspoons of table sugar (sucrose). If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 15 pounds in a year”
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
When I moved from New York to California I called that carbonated, flavored beverage “soda”. I learned that Californians call it “pop”. It’s regional. Midwesterners and most Canadians call it “pop” and folks form the Northeast call it “soda”. Southerners call it by a well known brand name.
Pop, soda, whatever you call it, it’s bad for your teeth
· From www.colgate.com, “Soft drinks have emerged as one of the most significant dietary sources of tooth decay, affecting people of all ages. Acids and acidic sugar byproducts in soft drinks soften tooth enamel, contributing to the formation of cavities. In extreme cases, softer enamel combined with improper brushing, grinding of the teeth or other conditions can lead to tooth loss. Sugar-free drinks, which account for only 14 percent of all soft drink consumption, are less harmful1. However, they are acidic and potentially can still cause problems.”
· Beverages with lots of sugar have a “high glycemic index” and drinking these sugary beverages is associated with an increased risk for diabetes. Foods with a high glycemic index trigger sustained spikes in blood sugar and insulin levels, which in turn may lead to increased diabetes risk. http://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/index.html
Fact: diet soda consumed with a double bacon cheeseburger and French fries does not negate the calories of the burger and fries.
Did you know? 20% of our daily water intake is from foods we eat. 80% will come from beverages we drink that’s why water is the preferred choice.
Coffee drinks can have lots of calories, don’t let the fact that it is coffee based trick you into thinking it is low in calories.
Designer coffee place
· Caffe Latte, 16 oz w/ whole milk 220 calories, 11g fat 18 g carbohydrates
· Caffe Mocha 16 oz whole milk 290 calories, 12 g fat 40 g carbohydrates
· White Chocolate Mocha 16 oz w/ whole milk 360 calories, 11 g fat 55 g carbohydrates
From another fast food chain:
· Mocha, 16 oz 590 calories, 23 g fat, 82 g carbohydrates
Better choice:
· 8 oz cup coffee w/ 2 tablespoons 2% milk 20 calories, 0.5 g fat 2 g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons nonfat milk 15 calories, 0 g fat 3g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons whole milk 25 calories, 1 g fat 2 g carbohydrates
Sweeteners
· Sugar 1 teaspoon= 25 calories 0 g fat 6 g carbohydrates
· Artificial sweetener, 1 pkg= 0 calories, 0 g fat, 0 g carbohydrates
Make sure to check out this week’s recipes for some refreshing homemade beverages, guilt free. Here’s a link with some ideas http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html
Read your labels. Buying fruit juice? You want to make sure it says 100% juice or 100% pure. If it is called fruit: “cocktail”, “beverage” or “drink”, beware, it will be high in calories, sugar, high fructose corn syrup, I repeat: read your labels. http://www.consumerreports.org/cro/food/beverages/juice/juice-label-lingo-5-08/overview/juice-labels-ov.htm
“Water is the only drink for a wise man” Henry David Thoreau
Refreshing Beverage Options
STRAWBERRY-PEACH SMOOTHIE
from "Mollie Katzen's Sunlight Café"
Preparation time: 5 minutes
Yield: 1 large, or 2 smaller, servings
NOTE: If all the ingredients (except maybe the banana) are chilled ahead of time, you'll have a cold smoothie, ready-to-drink. If not, you can chill the smoothie after it is blended.
2/3 cup orange juice
2 medium-sized ripe peaches, peeled, if necessary, and cut into chunks
1/2 a ripe banana
1 to 2 cups strawberries (hulled and sliced)
1 cup non-fat plain, vanilla, or lemon yogurt
Optional:Up to 1/2 cup protein powder (vanilla-flavored whey- or soy-based)
Up to 2 teaspoons flaxseed oil
Maple syrup to taste
Put everything in a blender and pureé until smooth. Chill until serving time.
Nutrition Information per serving, based on 2 cups strawberries, 1 small banana, 2 servings
243 calories
1.5 g fat
2.5 mg cholesterol
97.3 mg sodium
52.1 g carbohydrates
9.8 g protein
Tropical Blueberry Smoothie
3 servings
1 8 oz can crushed pineapple, drained
1 ripe banana, peeled and sliced
1 cup skim milk
1 cup fresh or frozen blueberries
Put all ingredients in blender, cover and blend. Add ice before or after if desired. For extra protein, add some protein powder.
Nutrition information (based on whole milk)
139 calories
2 g fat
6 mg cholesterol
43 mg sodium
29 g carbohydrates
4 g protein
From: The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/recipes/fruit-cooler/index.html
Fruit Cooler
Store-bought or café smoothies are marketed as "health" foods, but they are often loaded with sugar and high in calories—some have upwards of 300 calories in a 12 ounce serving. Try making a refreshing fresh fruit cooler instead. There's no added sugar, and just a small amount of fruit, so this drink is only about 18 calories for each 12-ounce glass.
Ingredients
· 1/2 cup of ice
· 3/4 cup of sugar-free sparkling water
· 1/3 cup of melon or berries
· Chopped mint leaves or citrus slices (optional)
Place ice, sparkling water, and fruit in a blender. Blend until slushy, pour into a glass and garnish with mint or citrus slices. Serves 1.
Nutrition Information
1 serving
16 calories
.2 g fat
1 mg sodium
58.2 mg potassium
3.6 g carbohydrates
.3 g protein
from "Mollie Katzen's Sunlight Café"
Preparation time: 5 minutes
Yield: 1 large, or 2 smaller, servings
NOTE: If all the ingredients (except maybe the banana) are chilled ahead of time, you'll have a cold smoothie, ready-to-drink. If not, you can chill the smoothie after it is blended.
2/3 cup orange juice
2 medium-sized ripe peaches, peeled, if necessary, and cut into chunks
1/2 a ripe banana
1 to 2 cups strawberries (hulled and sliced)
1 cup non-fat plain, vanilla, or lemon yogurt
Optional:Up to 1/2 cup protein powder (vanilla-flavored whey- or soy-based)
Up to 2 teaspoons flaxseed oil
Maple syrup to taste
Put everything in a blender and pureé until smooth. Chill until serving time.
Nutrition Information per serving, based on 2 cups strawberries, 1 small banana, 2 servings
243 calories
1.5 g fat
2.5 mg cholesterol
97.3 mg sodium
52.1 g carbohydrates
9.8 g protein
Tropical Blueberry Smoothie
3 servings
1 8 oz can crushed pineapple, drained
1 ripe banana, peeled and sliced
1 cup skim milk
1 cup fresh or frozen blueberries
Put all ingredients in blender, cover and blend. Add ice before or after if desired. For extra protein, add some protein powder.
Nutrition information (based on whole milk)
139 calories
2 g fat
6 mg cholesterol
43 mg sodium
29 g carbohydrates
4 g protein
From: The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/recipes/fruit-cooler/index.html
Fruit Cooler
Store-bought or café smoothies are marketed as "health" foods, but they are often loaded with sugar and high in calories—some have upwards of 300 calories in a 12 ounce serving. Try making a refreshing fresh fruit cooler instead. There's no added sugar, and just a small amount of fruit, so this drink is only about 18 calories for each 12-ounce glass.
Ingredients
· 1/2 cup of ice
· 3/4 cup of sugar-free sparkling water
· 1/3 cup of melon or berries
· Chopped mint leaves or citrus slices (optional)
Place ice, sparkling water, and fruit in a blender. Blend until slushy, pour into a glass and garnish with mint or citrus slices. Serves 1.
Nutrition Information
1 serving
16 calories
.2 g fat
1 mg sodium
58.2 mg potassium
3.6 g carbohydrates
.3 g protein
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