Trick or treat? We are entering the holiday season. You know, that time of year when you wake up each morning and hit the ground, running, like a little hamster on the little treadmill, going 90 miles an hour and getting nowhere fast. We go from Halloween to Thanksgiving and then the biggest stressor of all, Christmas. Baking, tight finances, gift buying and wrapping, shipping gifts in time for those who you will not see and dare I mention the stress and agony of those family gatherings.
While it is still early in the month, let’s take a BIG DEEP BREATH, exhale and repeat. Now, pull yourself together and let’s get ready to take some pre-emptive strikes against potential pitfalls.
You have my solemn oath, the sun will still rise, and the sun will still set whether you do it all or not. You have my permission not to do it all and to say “no”. I have learned the art of saying “no”. I still have friends and family. If they truly love you and care about you, they will understand that you are not a robot and I do believe in my heart that they will be glad you are taking a stand as it then gives them permission to follow in your footsteps with a deep sigh of relief.
I encourage you to sit down, now, while the pressure is only in your head, and make a list.
· Write down what you know you must do.
· Write down what you would like not to do.
· What can you delegate?
· Be realistic and honest with yourself and you will see there are things you can easily cross off the must do list.
Halloween: Beware those mini candy bars. A nibble here, a nibble there and voila-5 pounds packed back on.
How to avoid Halloween pitfalls:
· Buy candy you do not like.
· Don’t buy candy early in the month.
· Don’t buy more than you think you need. It is OK to run out of candy, turn off the lights, and hide in the basement.
· Pay attention to the weather forecast. Cold, rain, snow=fewer kids.
· Bring leftover candy to work. After you turn out the porch light for the evening, bring the candy straight to your car and put it in the backseat or trunk to avoid temptation in the morning.
· Finally, as heartbreaking as it may seem, and again, you have my permission—THROW AWAY THE LEFTOVER CANDY.
Thanksgiving and Christmas dinners if you invited guests over:
· Ask everyone to bring a dish. Make sure you have a variety, not 5 bowls of mashed potatoes.
· Don’t sabotage your newly lost weight, ASK FOR WHAT YOU NEED. Nothing wrong with telling your sister-in-law you are watching your fat intake and can she please use chicken broth in the mashed potato recipe instead of 2 sticks of butter. The recipes can be found on cans of chicken broth.
· Yep, the food is mighty tasty but you don’t have to take a full serving either. Try a small spoonful and don’t deprive yourself. There are all sorts of ways to cut back and not gain back in a weekend what you took 8 weeks to lose.
· Talk to your lifestyle coach to gear up for holidays.
A Thanksgiving tradition in my home: we go for a walk after dinner, before dessert. The dogs like it too and it is a nice way for people to mingle and visit. It’s a chance for everyone to get caught up on the past year. I bet others appreciate it too. So will the dog. Just remember to tell your guests to bring some good walking shoes with them.
Desserts: I admittedly have a sweet tooth and adore desserts. How to avoid the pitfalls of overindulgence: Small tastes to satisfy the desire. I like both pecan and pumpkin pie. I have a small sliver of each. Fat free whipped cream can defray some fat and calories. Have a cup of herbal tea to help fill you up.
· Confidential to you: a slice of pumpkin pie does not count as a serving of vegetable or fruit. A slice of pecan pie does not count as your small handful of nuts as a protein source.
Lots of tempting leftovers? Send leftovers home with guests. Keep some for yourself, that’s part of the holiday fun, but a half-gallon of mashed potatoes leftover in the fridge will only be temptation.
For some good tips on what a healthy eating plate looks like: www.hsph.harvard.edu/nutritionsource
Holiday frenzy survival techniques:
· Simplify.
· Now is a good time to sit down and work up a holiday budget for gifts, for your holiday meal plans.
· Make up your menu and then see who of your guests can help with the cooking. This also gives you ample time to find recipes that will not sabotage your progress and share it with the willing cooks.
· Refer to the list you made as to what things you must do and what things you can eliminate from doing. Finances are tight for many people. Is it necessary to buy your 15 nieces and nephews a gift? Get the group together and have everyone pick a name out of a hat and buy 1 gift for 1 person.
· Step outside of yourself; donate what you would spend on gifts to your local battered women’s shelter, to the local animal shelter or the charity of your choice. The rewards you reap from giving to others less fortunate are many. It cuts down on the stress of shopping.
· If you must shop, take advantage of internet offers. Saves gas and time too.
· Ask your lifestyle coach for help with recipes or check out the prevention blog site http://www.mtdpp.blogspot.com/ for tasty recipes.
“In three words I can sum up everything I’ve learned about life: it goes on.”
Robert Frost
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Friday, September 30, 2011
All American Chili
“All American Chili” for the Slow Cooker Adapted from www.cookinglight.com
Yield: 8 servings (serving size: 1 1/4 cups chili and 1 tablespoon cheese)
Ingredients
• 1½ pounds ground wild game or beef (your choice, they all work)
• 2 cups chopped onion
• 1 cup chopped green bell pepper
• 8 garlic cloves, minced
• 1 jalapeño pepper, chopped (optional, leave out for a mild chili)
• 2 tablespoons chili powder
• 2 tablespoons brown sugar
• 1 tablespoon ground cumin
• 3 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 2 bay leaves
• 1 1/4 cups Merlot or other fruity red wine (optional)
• 2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped
• 2 (15-ounce) cans kidney beans, drained
• 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
Preparation:
In a large sauté pan, combine ground meat, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until browned, stirring to crumble.
Add chili powder and the next 7 ingredients (chili powder through bay leaves)*, and cook for 1 minute, stirring constantly.
In a large slow cooker, combine meat mixture with wine, tomatoes, and kidney beans; cover and cook on low for 6 hours or high for 4 hours.
Uncover and discard the bay leaves.
Sprinkle each serving with cheddar cheese, as desired.
*Don’t have all the seasonings or short on time? Just use a low-sodium chili seasoning packet instead.
Note: Like most chilis, this version tastes even better the next day. Leftovers can be put in single-serving containers and frozen (cool completely first!), to be used for a quick lunch later, at work or at home.
Nutritional Information:
Calories: 375
Fat: 4-12g (depending on the suet you use to process your ground meat)
Protein: 28.9g
Carbohydrate: 33.7g
Fiber: 8.2g
Cholesterol: 59mg
Iron: 5mg
Sodium: 969mg (if you choose low-sodium canned tomatoes and beans, this will be significantly less)
Calcium: 165mg
For more wild game recipes:
http://somhelp.blogspot.com/2010/08/hunters-challenge-recipes.html
Yield: 8 servings (serving size: 1 1/4 cups chili and 1 tablespoon cheese)
Ingredients
• 1½ pounds ground wild game or beef (your choice, they all work)
• 2 cups chopped onion
• 1 cup chopped green bell pepper
• 8 garlic cloves, minced
• 1 jalapeño pepper, chopped (optional, leave out for a mild chili)
• 2 tablespoons chili powder
• 2 tablespoons brown sugar
• 1 tablespoon ground cumin
• 3 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 2 bay leaves
• 1 1/4 cups Merlot or other fruity red wine (optional)
• 2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped
• 2 (15-ounce) cans kidney beans, drained
• 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
Preparation:
In a large sauté pan, combine ground meat, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until browned, stirring to crumble.
Add chili powder and the next 7 ingredients (chili powder through bay leaves)*, and cook for 1 minute, stirring constantly.
In a large slow cooker, combine meat mixture with wine, tomatoes, and kidney beans; cover and cook on low for 6 hours or high for 4 hours.
Uncover and discard the bay leaves.
Sprinkle each serving with cheddar cheese, as desired.
*Don’t have all the seasonings or short on time? Just use a low-sodium chili seasoning packet instead.
Note: Like most chilis, this version tastes even better the next day. Leftovers can be put in single-serving containers and frozen (cool completely first!), to be used for a quick lunch later, at work or at home.
Nutritional Information:
Calories: 375
Fat: 4-12g (depending on the suet you use to process your ground meat)
Protein: 28.9g
Carbohydrate: 33.7g
Fiber: 8.2g
Cholesterol: 59mg
Iron: 5mg
Sodium: 969mg (if you choose low-sodium canned tomatoes and beans, this will be significantly less)
Calcium: 165mg
For more wild game recipes:
http://somhelp.blogspot.com/2010/08/hunters-challenge-recipes.html
Monday, August 29, 2011
Plan Ahead
I like to plan ahead. I was one of those kids who did their homework on Friday afternoon so my weekend was free and clear. Worked for me, I got to watch Walt Disney on Sunday night since my homework was done. Where I am going with all of this is-winter is coming. Yes, it is still August as I write but I see leaves beginning to turn. Those in the know say it will be an early winter, sheesh, and it was a late start to summer. I hope everyone is enjoying each and every waking moment of summer, it has been glorious. I also hope you are enjoying the bounties of summer-fresh fruit, REAL tomatoes, it is really hard to eat a winter tomato after enjoying a farm fresh one. But I digress.
Are you a hunter? Did you know the recommendation is to start getting into shape at least 6 weeks prior to going out hunting? Rifle season for elk and deer opens October 22, 2011. http://fwp.mt.gov/hunting/seasons/ The State employee wellness program offers Hunter’s Challenge, there’s lots of good information, even if you are not a State employee. http://benefits.mt.gov/hunterfitness.mcpx
Montana is ranked #1 in having the most hunters per capita in the nation. There’s more to preparing for a hunting trip than your tags, ammo, warm clothes and tents. Think about your health and getting into shape for this upcoming hunting season.
Every year you hear of some poor soul who was out hunting and dropped dead, it’s called Buck Fever. Here is what happens:
“Buck fever is the adrenaline pumping excitement a hunter may experience when they spot a buck in the woods. The study showed that the heart rate of some hunters would almost double simply upon seeing a buck, even though the hunters were standing still. The study also noted that the common practice of dragging a dead deer, often for considerable distances, proved to be exceptionally stressful on the heart”. By David K. Ashpole, MD, FACC, Wisconsin Heart & Vascular Clinics, S.C.
· Know the warning signs of heart attack and stroke
· Call 9-1-1
Heart Attack Warning Signs
· Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes. It can feel like uncomfortable pressure, squeezing, fullness or pain.
· Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
· Shortness of breath. May occur with or without chest discomfort.
· Other signs: These may include breaking out in a cold sweat, nausea or lightheadedness.
· If you are having symptoms and are out of cell phone service range chew an adult sized aspirin (for heart attack only) and see a medical provider ASAP
Stroke Warning Signs
· Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.· Sudden confusion, trouble speaking or understanding.
· Sudden trouble seeing in one or both eyes.
· Sudden trouble walking, dizziness, loss of balance or coordination.
· Sudden, severe headache with no known cause.
Some tips for healthy hunting (from William Beaumont Hospital, Royal Oak, MI)
· Don’t drink alcohol or smoke the day before or during hunting.
· Don’t eat a heavy meal before hunting.
· Spend time prior to hunting raising fitness level by walking or aerobic exercise.
· People with heart disease should not drag a deer or elk.
· Those with high blood pressure, high cholesterol or other risk factors should consult a doctor before hunting.
· Seek medical help if heart attack warning signs come on while hunting (dizziness, chest pain, heart palpitations).
Regular exercise benefits your heart, back and overall health, both physical and emotional.
· Maintain a healthy diet and weight. Talk to your lifestyle coach for guidance if you are planning on hunting.
· Warm up before exercising or other physical activities.
· Quit smoking, it impairs your blood flow resulting in oxygen and nutrient deprivation to spinal tissues. Montana Quit Line 1-800 QUIT NOW
Plan ahead. I am referring to physical activity in winter and inclement weather. Why? In a follow up survey with prevention program graduates, winter weather was noted as a barrier to physical activity. I imagine people in Phoenix would list summer heat as a barrier to physical activity as well, I see their point, which is worse, heat exhaustion or falling on ice and breaking a bone? Not sure. I suppose heat exhaustion could at least put your mind in a form of delirium which might be rather pleasant for some while a broken bone is just plain painful.
Hunter or not, hunting is over in November and then we still have 7 months of winter in Montana.
Think about your plans on achieving your 150+ minutes of physical activity this winter. Your lifestyle coach is a wonderful resource for ideas.
· Organize a group to meet regularly for exercise and moral support.
· Smaller communities may not have health clubs or recreation or community centers but I am willing to bet there is a house of worship with a nice community room or a local school with a gymnasium, a library with a meeting space. I am also willing to bet that those facilities may be open to allowing a group to meet for activity, especially if you open it up to members of the community. Tap into local resources. And what a great opportunity to make new friends also interested in a healthy lifestyle.
· There is usually someone in your community who is happy to offer their expertise in teaching yoga, Zumba, Pilates, aerobics or lead a walking group for all levels of walkers.
· Have room in your house for a piece of exercise equipment THAT YOU WILL USE? Check the local thrift shop, Thrifty Nickel, yard sales or bulletin boards at the market for used exercise equipment. Swap out with friends, maybe you are bored with your treadmill and your friend is tired of the elliptical trainer, you can trade back again later on.
In the meantime, enjoy these summer evenings.
“Summer is a promissory note signed in June, its long days spent and gone before you know it, and due to be repaid next January.” Hal Borland, American Author
Are you a hunter? Did you know the recommendation is to start getting into shape at least 6 weeks prior to going out hunting? Rifle season for elk and deer opens October 22, 2011. http://fwp.mt.gov/hunting/seasons/ The State employee wellness program offers Hunter’s Challenge, there’s lots of good information, even if you are not a State employee. http://benefits.mt.gov/hunterfitness.mcpx
Montana is ranked #1 in having the most hunters per capita in the nation. There’s more to preparing for a hunting trip than your tags, ammo, warm clothes and tents. Think about your health and getting into shape for this upcoming hunting season.
Every year you hear of some poor soul who was out hunting and dropped dead, it’s called Buck Fever. Here is what happens:
“Buck fever is the adrenaline pumping excitement a hunter may experience when they spot a buck in the woods. The study showed that the heart rate of some hunters would almost double simply upon seeing a buck, even though the hunters were standing still. The study also noted that the common practice of dragging a dead deer, often for considerable distances, proved to be exceptionally stressful on the heart”. By David K. Ashpole, MD, FACC, Wisconsin Heart & Vascular Clinics, S.C.
· Know the warning signs of heart attack and stroke
· Call 9-1-1
Heart Attack Warning Signs
· Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes. It can feel like uncomfortable pressure, squeezing, fullness or pain.
· Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
· Shortness of breath. May occur with or without chest discomfort.
· Other signs: These may include breaking out in a cold sweat, nausea or lightheadedness.
· If you are having symptoms and are out of cell phone service range chew an adult sized aspirin (for heart attack only) and see a medical provider ASAP
Stroke Warning Signs
· Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.· Sudden confusion, trouble speaking or understanding.
· Sudden trouble seeing in one or both eyes.
· Sudden trouble walking, dizziness, loss of balance or coordination.
· Sudden, severe headache with no known cause.
Some tips for healthy hunting (from William Beaumont Hospital, Royal Oak, MI)
· Don’t drink alcohol or smoke the day before or during hunting.
· Don’t eat a heavy meal before hunting.
· Spend time prior to hunting raising fitness level by walking or aerobic exercise.
· People with heart disease should not drag a deer or elk.
· Those with high blood pressure, high cholesterol or other risk factors should consult a doctor before hunting.
· Seek medical help if heart attack warning signs come on while hunting (dizziness, chest pain, heart palpitations).
Regular exercise benefits your heart, back and overall health, both physical and emotional.
· Maintain a healthy diet and weight. Talk to your lifestyle coach for guidance if you are planning on hunting.
· Warm up before exercising or other physical activities.
· Quit smoking, it impairs your blood flow resulting in oxygen and nutrient deprivation to spinal tissues. Montana Quit Line 1-800 QUIT NOW
Plan ahead. I am referring to physical activity in winter and inclement weather. Why? In a follow up survey with prevention program graduates, winter weather was noted as a barrier to physical activity. I imagine people in Phoenix would list summer heat as a barrier to physical activity as well, I see their point, which is worse, heat exhaustion or falling on ice and breaking a bone? Not sure. I suppose heat exhaustion could at least put your mind in a form of delirium which might be rather pleasant for some while a broken bone is just plain painful.
Hunter or not, hunting is over in November and then we still have 7 months of winter in Montana.
Think about your plans on achieving your 150+ minutes of physical activity this winter. Your lifestyle coach is a wonderful resource for ideas.
· Organize a group to meet regularly for exercise and moral support.
· Smaller communities may not have health clubs or recreation or community centers but I am willing to bet there is a house of worship with a nice community room or a local school with a gymnasium, a library with a meeting space. I am also willing to bet that those facilities may be open to allowing a group to meet for activity, especially if you open it up to members of the community. Tap into local resources. And what a great opportunity to make new friends also interested in a healthy lifestyle.
· There is usually someone in your community who is happy to offer their expertise in teaching yoga, Zumba, Pilates, aerobics or lead a walking group for all levels of walkers.
· Have room in your house for a piece of exercise equipment THAT YOU WILL USE? Check the local thrift shop, Thrifty Nickel, yard sales or bulletin boards at the market for used exercise equipment. Swap out with friends, maybe you are bored with your treadmill and your friend is tired of the elliptical trainer, you can trade back again later on.
In the meantime, enjoy these summer evenings.
“Summer is a promissory note signed in June, its long days spent and gone before you know it, and due to be repaid next January.” Hal Borland, American Author
Pan-Cooked Summer Squash with Tomatoes and Basil
From the New York Times
By MARTHA ROSE SHULMAN
This Provençal summer dish is delightful as a starter or as a side dish with fish, chicken or cooked grains.
Yield: Serves four to six.
2 tablespoons extra virgin olive oil
1 1/2 pounds medium or small zucchini or other summer squash, thinly sliced or diced (depending on what shape squash you use)
2 garlic cloves, minced
1 pound ripe tomatoes, grated on the large holes of a box grater, or peeled, seeded and diced
Salt and freshly ground pepper
1 to 2 tablespoons chopped or slivered fresh basil (to taste)
1. Heat 1 tablespoon of the olive oil over medium-high heat in a wide, heavy skillet. Add the zucchini. Cook, stirring or shaking the pan, until the zucchini is lightly seared and beginning to soften, three to five minutes. Remove from the pan, and set aside.
2. Add the remaining olive oil to the pan, then the garlic. Cook, stirring, just until fragrant -- less than 30 seconds. Stir in the tomatoes. Cook, stirring, until the tomatoes have begun to cook down, about five minutes. Return the zucchini to the pan, add salt and pepper to taste, and reduce the heat to medium. Cook, stirring often, until the zucchini is tender and translucent and the tomatoes have cooked down to a fragrant sauce. Stir in the basil, and taste and adjust seasonings. Remove from the heat and serve hot, or allow to cool and serve at room temperature.
Advance preparation: You can make this a day or two ahead of time. Keep refrigerated, and reheat gently on top of the stove. The dish is also good cold, doused with a little lemon juice.
Nutritional information per serving (four servings): 111 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 3 grams dietary fiber; 20 milligrams sodium (does not include salt to taste), 3 grams protein
Nutritional information per serving (six servings): 74 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 7 grams carbohydrates; 2 grams dietary fiber; 13 milligrams sodium (does not include salt to taste), 2 grams protein
Monday, August 1, 2011
Asking for What You Need
You want me to WHAT? That’s OK, I will sit silently and suffer, stew, fume, boil over, punch someone in the face.
Why is it so many of us have such a difficult time stating our needs? And, why does the recipient of said request look at us like we just landed in an alien craft during dinner?
There are things in my life that I am willing to negotiate on, others not so much. Where is it written that one person has the power over another? Why shouldn’t we ask for what we need, (OK, within reason, I really don’t need a shiny red sports car). Some people have no problem speaking out and standing up for themselves while others would sooner curl up and die (great name for a hair salon except you have to spell die dye). I am being silly, it’s Friday afternoon.
Ok, you say, “I get it” but “how do I go about it”?
· Self-confidence
· Self-esteem
· Be assertive-we tend to confuse assertive with aggressive. “The basic difference between being assertive and being aggressive is how our words and behavior affect the rights and well being of others.” Sharon Anthony Bower.
· Don’t think that by asserting yourself you are being rude, unless of course you get in someone’s face about it in which case you are being rather aggressive.
Start small. Practice saying no in the mirror. Look yourself in the eyes and say NO, it is difficult but can be helpful. Next, try it on the dog. If it works on the dog you have it mastered.
Once you have graduated from saying no in the mirror and to the dog, take what you learned in your Lifestyle Balance class, session 10, #2 “ASK FOR WHAT YOU WANT. BE FIRM AND FRIENDLY”, it’s in your notebook. This is a great place to start asking for what you need. Don’t be shy. My motto is “I am the customer and paying for this with my hard earned money”, if your money is not hard earned, is your company hiring? Call me! But seriously, call me, no really… OK, it is Monday and I am still being silly.
Back to my “I am the customer” comparison, would you pay good money for a pair of shoes that are too small? Your circulation is being cut off and they pinch like a vise grip. I know I wouldn’t do that. So why would you order a meal that isn’t what you want? For you Baby Boomers out there and maybe some younger whipper snappers who are into good movies, I take you to the scene in Jack Nicholson’s “Five Easy Pieces” where he is ordering a sandwich in a coffee shop. Here it is on You Tube, it is a classic. He surely was not shy to make his request known. http://www.youtube.com/watch?v=6wtfNE4z6a8 Enjoy. Please note: I do not advocate taking your arm and clearing the table.
Without getting caught up in Psych 401 and beyond, many of us learn to not ask for what we need. We are intimidated by others, afraid to speak up.
· I grew up in a home where I would be asked what I want and I would say I want the red one and immediately heard, no you don’t, you want the blue one. Well, I am stubborn so I usually got nothing!
· Group mentality. If everyone else asks for vanilla but I want strawberry what will they think of me. Lack of self-confidence, self-esteem—OMG, all this because I want strawberry and not vanilla? You bet.
When you feel invalidated-your opinion, your needs are not valued, then some people will stop speaking up, feeling like it is a losing battle to speak their peace. Others move 3000 miles away from home.
http://www.helpguide.org/mental/stress_management_relief_coping.htm I am highlighting some great ideas from this website, you can read it in its entirety and it’s actually about managing stress.
· Learn how to say NO –know you limits and stick to them.
· Communicate your feelings in an open and respectful way.
· Be more assertive; don’t take a back seat in your life.
To help you gain self confidence take some private time to sit down and list your accomplishments, things you are proud of, large or small. Ask your friends for their input, too. When you are making your own list I ask this of you-remove yourself from being you and look at yourself from the outside as your friend might look at you-I guarantee you won’t be so harsh on yourself. Write things down as though you were writing about your dear friend.
When you are speaking to someone:
· Stand up straight,
· Look them in the eye
· Keep your head up
· Speak clearly
You will exude confidence, take a deep breath and speak up.
Here’s a good article on Assertiveness: http://www.mayoclinic.com/health/assertive/SR00042
“Assertiveness is giving yourself permission to speak up, to say no when you need to, to be proud and confident in who you are and in your abilities” http://www.solveyourproblem.com/assertiveness/index.shtml
“The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.” Amelia Earhart
Why is it so many of us have such a difficult time stating our needs? And, why does the recipient of said request look at us like we just landed in an alien craft during dinner?
There are things in my life that I am willing to negotiate on, others not so much. Where is it written that one person has the power over another? Why shouldn’t we ask for what we need, (OK, within reason, I really don’t need a shiny red sports car). Some people have no problem speaking out and standing up for themselves while others would sooner curl up and die (great name for a hair salon except you have to spell die dye). I am being silly, it’s Friday afternoon.
Ok, you say, “I get it” but “how do I go about it”?
· Self-confidence
· Self-esteem
· Be assertive-we tend to confuse assertive with aggressive. “The basic difference between being assertive and being aggressive is how our words and behavior affect the rights and well being of others.” Sharon Anthony Bower.
· Don’t think that by asserting yourself you are being rude, unless of course you get in someone’s face about it in which case you are being rather aggressive.
Start small. Practice saying no in the mirror. Look yourself in the eyes and say NO, it is difficult but can be helpful. Next, try it on the dog. If it works on the dog you have it mastered.
Once you have graduated from saying no in the mirror and to the dog, take what you learned in your Lifestyle Balance class, session 10, #2 “ASK FOR WHAT YOU WANT. BE FIRM AND FRIENDLY”, it’s in your notebook. This is a great place to start asking for what you need. Don’t be shy. My motto is “I am the customer and paying for this with my hard earned money”, if your money is not hard earned, is your company hiring? Call me! But seriously, call me, no really… OK, it is Monday and I am still being silly.
Back to my “I am the customer” comparison, would you pay good money for a pair of shoes that are too small? Your circulation is being cut off and they pinch like a vise grip. I know I wouldn’t do that. So why would you order a meal that isn’t what you want? For you Baby Boomers out there and maybe some younger whipper snappers who are into good movies, I take you to the scene in Jack Nicholson’s “Five Easy Pieces” where he is ordering a sandwich in a coffee shop. Here it is on You Tube, it is a classic. He surely was not shy to make his request known. http://www.youtube.com/watch?v=6wtfNE4z6a8 Enjoy. Please note: I do not advocate taking your arm and clearing the table.
Without getting caught up in Psych 401 and beyond, many of us learn to not ask for what we need. We are intimidated by others, afraid to speak up.
· I grew up in a home where I would be asked what I want and I would say I want the red one and immediately heard, no you don’t, you want the blue one. Well, I am stubborn so I usually got nothing!
· Group mentality. If everyone else asks for vanilla but I want strawberry what will they think of me. Lack of self-confidence, self-esteem—OMG, all this because I want strawberry and not vanilla? You bet.
When you feel invalidated-your opinion, your needs are not valued, then some people will stop speaking up, feeling like it is a losing battle to speak their peace. Others move 3000 miles away from home.
http://www.helpguide.org/mental/stress_management_relief_coping.htm I am highlighting some great ideas from this website, you can read it in its entirety and it’s actually about managing stress.
· Learn how to say NO –know you limits and stick to them.
· Communicate your feelings in an open and respectful way.
· Be more assertive; don’t take a back seat in your life.
To help you gain self confidence take some private time to sit down and list your accomplishments, things you are proud of, large or small. Ask your friends for their input, too. When you are making your own list I ask this of you-remove yourself from being you and look at yourself from the outside as your friend might look at you-I guarantee you won’t be so harsh on yourself. Write things down as though you were writing about your dear friend.
When you are speaking to someone:
· Stand up straight,
· Look them in the eye
· Keep your head up
· Speak clearly
You will exude confidence, take a deep breath and speak up.
Here’s a good article on Assertiveness: http://www.mayoclinic.com/health/assertive/SR00042
“Assertiveness is giving yourself permission to speak up, to say no when you need to, to be proud and confident in who you are and in your abilities” http://www.solveyourproblem.com/assertiveness/index.shtml
“The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.” Amelia Earhart
Rice Noodles with Zucchini, Tomatoes and Fresh Mint
I had a recipe all typed up using the bounty of summer vegetables available in your gardens and at local farmer's markets. Lo and behold, the recipe calculator I use is not functioning as I go to post. I read, I searched, I conquered--I hope you enjoy this recipe that sounds delicious.
This is from Recipes for Health. Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.
Yield: Serves four.
1 to 2 garlic cloves (to taste), minced
1 pound zucchini, cut in 1/4-inch dice
1 pound tomatoes, peeled, seeded* and cut in 1/4-inch dice, or 1 14-ounce can diced tomatoes, partially drained
Salt and freshly ground pepper to taste
7 to 8 ounces thin rice sticks or 3 cup dry whole wheat pasta
3 to 4 tablespoons chopped fresh mint
1/4 cup freshly grated Parmesan or pecorino or crumbled feta (optional)
* To seed the tomatoes, cut the tomatoes in half along the equator, place a strainer over a bowl and seed the tomatoes into the strainer. Rub the gelatinous seed pods against the strainer to extract flavorful juice, and discard the seeds.
1. Bring a large pot of water to a boil. *Follow cooking time for pasta if usingMeanwhile, place the rice sticks in a large bowl, and cover with hot water. Let sit 20 minutes, until pliable. Drain and cut the noodles in half, into roughly 6- to 8-inch lengths, with kitchen scissors. If using whole wheat pasta, skip this step.
2. While the rice sticks are soaking, heat 1 tablespoon of the olive oil over medium heat in a wide, heavy skillet, and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the zucchini. Cook, stirring, until the zucchini begins to soften and the skin becomes bright green, about three minutes. Add the tomatoes with juice and salt and pepper to taste. Cook, stirring often, for 6 to 10 minutes until the zucchini is tender and the tomatoes have begun to break down. Remove from the heat, taste and adjust seasonings, and set aside.
3. When the water comes to a boil, salt moderately and add the rice sticks. Boil one minute and drain. *Follow cooking time for pasta if using.Toss with the zucchini and tomato mixture, the remaining olive oil and the mint. Serve, passing the cheese for people to sprinkle on at the table.
Advance preparation: The zucchini-tomato mixture can be cooked several hours ahead and reheated. If it seems dry, add a little pasta cooking water. The soaked noodles will keep for three or four days in the refrigerator.
Nutritional information per serving: 289 calories; 7 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 49 grams carbohydrates; 4 grams dietary fiber (7 grams if using brown rice noodles); 17 milligrams sodium (does not include salt added during preparation); 6 grams protein
This is from Recipes for Health. Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.
Yield: Serves four.
1 to 2 garlic cloves (to taste), minced
1 pound zucchini, cut in 1/4-inch dice
1 pound tomatoes, peeled, seeded* and cut in 1/4-inch dice, or 1 14-ounce can diced tomatoes, partially drained
Salt and freshly ground pepper to taste
7 to 8 ounces thin rice sticks or 3 cup dry whole wheat pasta
3 to 4 tablespoons chopped fresh mint
1/4 cup freshly grated Parmesan or pecorino or crumbled feta (optional)
* To seed the tomatoes, cut the tomatoes in half along the equator, place a strainer over a bowl and seed the tomatoes into the strainer. Rub the gelatinous seed pods against the strainer to extract flavorful juice, and discard the seeds.
1. Bring a large pot of water to a boil. *Follow cooking time for pasta if usingMeanwhile, place the rice sticks in a large bowl, and cover with hot water. Let sit 20 minutes, until pliable. Drain and cut the noodles in half, into roughly 6- to 8-inch lengths, with kitchen scissors. If using whole wheat pasta, skip this step.
2. While the rice sticks are soaking, heat 1 tablespoon of the olive oil over medium heat in a wide, heavy skillet, and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the zucchini. Cook, stirring, until the zucchini begins to soften and the skin becomes bright green, about three minutes. Add the tomatoes with juice and salt and pepper to taste. Cook, stirring often, for 6 to 10 minutes until the zucchini is tender and the tomatoes have begun to break down. Remove from the heat, taste and adjust seasonings, and set aside.
3. When the water comes to a boil, salt moderately and add the rice sticks. Boil one minute and drain. *Follow cooking time for pasta if using.Toss with the zucchini and tomato mixture, the remaining olive oil and the mint. Serve, passing the cheese for people to sprinkle on at the table.
Advance preparation: The zucchini-tomato mixture can be cooked several hours ahead and reheated. If it seems dry, add a little pasta cooking water. The soaked noodles will keep for three or four days in the refrigerator.
Nutritional information per serving: 289 calories; 7 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 49 grams carbohydrates; 4 grams dietary fiber (7 grams if using brown rice noodles); 17 milligrams sodium (does not include salt added during preparation); 6 grams protein
Friday, July 1, 2011
Road Trips, Lifestyle Balance and Surviving
As I write it is the first day of summer. The first truly glorious day of 2011. It is not too hot or too cool, the sky is that Big Sky Country blue, lilacs are bursting with blooms and fragrance, I’m inside at my desk.
As I am preparing for a road trip I am thinking back to previous blogs on eating nutritiously and getting physical activity while traveling. It is difficult. I do not always practice what I preach. For starters, Cheetos are the road trip food of choice. Those crunchy orange morsels made up of ingredients with names no one can pronounce, yet we love them. I will make sure to bring baby carrots to counteract the other orange food. Let me go off on a tangent please. I was thinking a while back (I try not to do it often, causes circuit overload) if I could only pick one color food to eat, what would it be? Now, I am sure there are diets out there based on the day of the week and what color food you are allowed to eat that day in order to shed pounds. Back to colors of food-I decided I would choose orange and shades of orange. I love Clementine’s, Cara Cara oranges, blood oranges and blood orange marmalade, squash and tomato flavored pasta is orange, cantaloupe, there are other melons that are that cantaloupey color, apricots, carrots and in my mind peaches and nectarines, while they may look yellow, in a box of Crayola crayons, the color “peach” is more orange than yellow, so, if it is in Crayola crayons it must be the true color. This all got started with Cheetos. What color food would you choose, hypothetically of course.
Back to the road trip. My husband’s eating habits and mine are pretty much on different planets. Anything fast and greasy is where he gravitates; I will have the salad, dressing on the side please. I really make an effort to eat more nutritiously while traveling because of all the sitting in the car. I don’t sit still well. Ask my boss. I am always popping up to ask questions rather than send an e-mail. I did read somewhere that fidgety people tend to be thinner, I will have to look that up to provide more information but will save it for another time. I bounce out of my seat so much I tend to make myself batty (ier). I will report back post road trip on how I do with following the advice I dish out on sticking with the program while on the road. I vow to stretch when I get out to use the bathroom (every stop for gas and then some), I will pack fresh fruit, cut up veggie sticks, cheese sticks, crackers (low sodium, don’t want swollen feet), water and seltzer, sugary drinks increase your thirst. I will pack my resistance cord workout thingy, it is tubing with handles that you use for stretching, I just have to remember where I put it! In my defense, I use my exercise bike at home, don’t need the resistance tubing. If we stay in a hotel I will use their exercise equipment, if offered and if the fitness room is clean. I will bring a swimsuit, I don’t swim but I do splash around and that should be counted as activity.
Post road trip report: I noticed I lacked consuming vegetables but made sure to eat plenty of fruit. I did use my resistance tubing to get some exercise and walked when I could. Didn’t buy Cheetos either but did get ice cream and asked for child scoop. I tried to practice portion control and didn’t do too badly. Why do I tell you this? Well, I know it is difficult to stick with lifestyle changes when traveling. I ask that you try, be kind to yourself if you can’t do it all and to get back with it when you return home to your regular routine. PLEASE PLEASE PLEASE, you have worked so hard to come this far, if you slack off for a few days, brush yourself off and get back into the groove of Lifestyle Balance.
For more information on travel and lifestyle change, please refer to the June 7, 2010 blog. For an electronic copy please send me an e-mail or call, Diane Arave darave2@mt.gov or 406-444-0593 and I will put one in the mail to you.
Tis the season—slop on your sunscreen, stay hydrated, don’t drink and drive or boat, don’t leave your dog in the car- a dog’s normal body temperature is 101.2 to 102.5 degrees Fahrenheit. They can withstand a body temperature of 107 to 108 degrees Fahrenheit for a short time before they suffer brain damage or death. Be kind, leave them home. If you must travel with your pet, have water in the car for them and leave windows open, better yet, have someone with them while you run inside for whatever. This way, person watching your pet can leash him or her up and go stand in a shady place or walk. If your dog is overcome by heat exhaustion soak him or her down with water and get to veterinarian as soon as possible. Brought to you by someone who carries “Your Dog May Be Dying” cards in her purse. I leave them on windshields.
Have fun, be safe. Happy Independence Day. Thank a soldier.
As I am preparing for a road trip I am thinking back to previous blogs on eating nutritiously and getting physical activity while traveling. It is difficult. I do not always practice what I preach. For starters, Cheetos are the road trip food of choice. Those crunchy orange morsels made up of ingredients with names no one can pronounce, yet we love them. I will make sure to bring baby carrots to counteract the other orange food. Let me go off on a tangent please. I was thinking a while back (I try not to do it often, causes circuit overload) if I could only pick one color food to eat, what would it be? Now, I am sure there are diets out there based on the day of the week and what color food you are allowed to eat that day in order to shed pounds. Back to colors of food-I decided I would choose orange and shades of orange. I love Clementine’s, Cara Cara oranges, blood oranges and blood orange marmalade, squash and tomato flavored pasta is orange, cantaloupe, there are other melons that are that cantaloupey color, apricots, carrots and in my mind peaches and nectarines, while they may look yellow, in a box of Crayola crayons, the color “peach” is more orange than yellow, so, if it is in Crayola crayons it must be the true color. This all got started with Cheetos. What color food would you choose, hypothetically of course.
Back to the road trip. My husband’s eating habits and mine are pretty much on different planets. Anything fast and greasy is where he gravitates; I will have the salad, dressing on the side please. I really make an effort to eat more nutritiously while traveling because of all the sitting in the car. I don’t sit still well. Ask my boss. I am always popping up to ask questions rather than send an e-mail. I did read somewhere that fidgety people tend to be thinner, I will have to look that up to provide more information but will save it for another time. I bounce out of my seat so much I tend to make myself batty (ier). I will report back post road trip on how I do with following the advice I dish out on sticking with the program while on the road. I vow to stretch when I get out to use the bathroom (every stop for gas and then some), I will pack fresh fruit, cut up veggie sticks, cheese sticks, crackers (low sodium, don’t want swollen feet), water and seltzer, sugary drinks increase your thirst. I will pack my resistance cord workout thingy, it is tubing with handles that you use for stretching, I just have to remember where I put it! In my defense, I use my exercise bike at home, don’t need the resistance tubing. If we stay in a hotel I will use their exercise equipment, if offered and if the fitness room is clean. I will bring a swimsuit, I don’t swim but I do splash around and that should be counted as activity.
Post road trip report: I noticed I lacked consuming vegetables but made sure to eat plenty of fruit. I did use my resistance tubing to get some exercise and walked when I could. Didn’t buy Cheetos either but did get ice cream and asked for child scoop. I tried to practice portion control and didn’t do too badly. Why do I tell you this? Well, I know it is difficult to stick with lifestyle changes when traveling. I ask that you try, be kind to yourself if you can’t do it all and to get back with it when you return home to your regular routine. PLEASE PLEASE PLEASE, you have worked so hard to come this far, if you slack off for a few days, brush yourself off and get back into the groove of Lifestyle Balance.
For more information on travel and lifestyle change, please refer to the June 7, 2010 blog. For an electronic copy please send me an e-mail or call, Diane Arave darave2@mt.gov or 406-444-0593 and I will put one in the mail to you.
Tis the season—slop on your sunscreen, stay hydrated, don’t drink and drive or boat, don’t leave your dog in the car- a dog’s normal body temperature is 101.2 to 102.5 degrees Fahrenheit. They can withstand a body temperature of 107 to 108 degrees Fahrenheit for a short time before they suffer brain damage or death. Be kind, leave them home. If you must travel with your pet, have water in the car for them and leave windows open, better yet, have someone with them while you run inside for whatever. This way, person watching your pet can leash him or her up and go stand in a shady place or walk. If your dog is overcome by heat exhaustion soak him or her down with water and get to veterinarian as soon as possible. Brought to you by someone who carries “Your Dog May Be Dying” cards in her purse. I leave them on windshields.
Have fun, be safe. Happy Independence Day. Thank a soldier.
CHICKEN AND GRAPE SALAD WITH CASHEW-TARRAGON DRESSING
From WholeFoods Market http://www.wholefoodsmarket.com
Serves 4
Cashew nuts are the base for this entree salad's very creamy, very tasty dressing seasoned with a touch of tamari and sweetened with grape juice.
Ingredients
3/4 pound boneless, skinless chicken breast
1/3 cup raw unsalted cashews
6 tablespoons unsweetened white grape juice
2 teaspoons reduced-sodium tamari (you might try balsamic vinegar)
1/2 shallot, chopped
1 1/2 tablespoons chopped fresh tarragon or chives
1 head Boston lettuce, leaves torn
1 head radicchio, chopped
1/4 red onion, thinly sliced
1 1/2 cups green grapes, halved
Method
Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool. In a blender, combine cashews, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon. In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.
Nutrition
Per serving: 230 calories (70 from fat), 7g total fat, 1.5g saturated fat, 45mg cholesterol, 230mg sodium, 22g total carbohydrate (2g dietary fiber, 14g sugar), 22g protein
Serves 4
Cashew nuts are the base for this entree salad's very creamy, very tasty dressing seasoned with a touch of tamari and sweetened with grape juice.
Ingredients
3/4 pound boneless, skinless chicken breast
1/3 cup raw unsalted cashews
6 tablespoons unsweetened white grape juice
2 teaspoons reduced-sodium tamari (you might try balsamic vinegar)
1/2 shallot, chopped
1 1/2 tablespoons chopped fresh tarragon or chives
1 head Boston lettuce, leaves torn
1 head radicchio, chopped
1/4 red onion, thinly sliced
1 1/2 cups green grapes, halved
Method
Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool. In a blender, combine cashews, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon. In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.
Nutrition
Per serving: 230 calories (70 from fat), 7g total fat, 1.5g saturated fat, 45mg cholesterol, 230mg sodium, 22g total carbohydrate (2g dietary fiber, 14g sugar), 22g protein
Monday, June 6, 2011
Tips to Take Care of YOU
“Life is what happens while you are busy making other plans”-John Lennon
“Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference”. -Virginia Satir
“Life sucks sometimes” Diane Arave and many others
I have been reading survey responses from participants who went through the 10 month Lifestyle Balance Program. Some responses bring tears to my eyes. I found that many of the responses had a similar theme, “it’s a great program but…” The “but” is that some participants found themselves in unfortunate situations of illness or injury of self or a loved one and they stopped exercising, they were stress eating and each of these respondents gained the weight back and then some. I have a habit of wanting to help. That is the foundation of this month’s blog.
Just so you know, I am writing from personal experience. My life was turned upside in September 2009 when my husband was diagnosed with cancer. So when I write about taking care of yourself, trust me, I understand more than I would like about being a caregiver.
If you find yourself the caregiver of someone who needs your help you also need to know that if you don’t take care of yourself you will be worthless to the person who needs you. Getting physical activity and eating nutritious foods also helps you to manage the mega stress you are under. Eating sugar, fast food, eating on the run all contributes to your stress levels which is not really what you need at the moment, wouldn’t you agree?
Not enough time is a big issue. I understand. I also understand the loss of control of your life. I learned rapidly that control is all an illusion. I would (in my mind) plan to go to the store for milk and it would take me 3 days before I could get there. I will forever hold Bob’s Valley Market at Lincoln Rd and Montana Avenue in Helena in a special place in my heart. They sell gas and also milk and fresh fruit and vegetables, bread and more.
But, I digress.
Getting physical activity in when your life is out of your control:
· My dogs are used to going for regular walks and I felt compelled to keep that routine. It was good for me too. I could cry, curse, stomp, shout, laugh and they didn’t think I was nuts. We went for our walks, every day. It was my grasp on what resembled “normal”. Just as an aside, we had a saying when I was in college; normal is a setting on the washing machine.
· I made sure to park my car at the far end of the parking lot at the hospital-it served 2 purposes, first and foremost, it was easy for me to find and second, it forced me to walk a bit further and get in some exercise that way. Even when the weather was bitter cold, I parked at the far end.
· I use the staircase at work; I’m up on the third floor. If the weather was bad and I wasn’t going for my walk outside, I would walk the halls and stairwells.
· At home: Watching TV? Stand up and march in place. Put on some music, dance. Vacuum. Do housework. It’s all movement. It helps release the stress.
· Even if you can take only 5 or 10 minute intervals it adds up and you are doing something to take care of you. No excuses. There are ways to keep moving. Speak with your lifestyle coach, they can help you with choosing activities.
Nutrition under pressure. My naturally curly hair lost its curl in some places, it was weird to see. I was frantically running around and really wanted to eat and could not find time. Some nights I would get home and have cold cereal for dinner, it was easy.
Here is what I learned: people were asking me what they could do for me. I told them small prepared meals. I got bags of frozen soup and homemade chicken dinners and my friends Ralph and Barbara still don’t understand that the saffron chicken and rice they made me still gives me a warm feeling when I think of it.
· When you have these meals in the house you can get home and just heat something up.
· Here’s something else that has seen me through the last 7 months—I started packing food to take to the hospital with me. I brought food from home.
· Soup in a microwaveable soup mug, a sandwich with baby carrot sticks or cut up veggies, a bag of cut up fruit, a protein bar, cheese sticks, easy to make and toss in a bag and then I didn’t have to stop at a fast food place or any place for that matter. I could sit and visit and catch my breath and eat.
If you find yourself with an illness or injury that leaves you rendered somewhat immobile, know that you can still take control, be empowered.
There are still activities you CAN DO despite a bum knee, a bad back.
· Ask your medical provider for some guidance, they can probably refer you to a physical therapist who can help you with some activity.
· Contact your lifestyle coach for assistance.
· There is a program called Sit and Be Fit, it is geared toward seniors but the exercise can certainly be applied to those with limited mobility.
· Knee problems? You can still move your upper body. Upper body aches? You can still move your lower body.
· All movement counts as activity and don’t let the negative thinking get in your way.
Good nutrition and even limited physical activity will help improve your mood, helps you to stick with the program and can help with depression that can creep in when you don’t feel well.
Well, I have never made it a secret that I like quotes. I started this blog with quotes and I shall end it with quotes. I couldn’t make up my mind which one I liked best for this so will include all three. I hope one of them inspires you.
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” Norman Vincent Peale
“Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.” Wayne Dyer
“We can do anything we want to if we stick to it long enough.” Helen Keller
“Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference”. -Virginia Satir
“Life sucks sometimes” Diane Arave and many others
I have been reading survey responses from participants who went through the 10 month Lifestyle Balance Program. Some responses bring tears to my eyes. I found that many of the responses had a similar theme, “it’s a great program but…” The “but” is that some participants found themselves in unfortunate situations of illness or injury of self or a loved one and they stopped exercising, they were stress eating and each of these respondents gained the weight back and then some. I have a habit of wanting to help. That is the foundation of this month’s blog.
Just so you know, I am writing from personal experience. My life was turned upside in September 2009 when my husband was diagnosed with cancer. So when I write about taking care of yourself, trust me, I understand more than I would like about being a caregiver.
If you find yourself the caregiver of someone who needs your help you also need to know that if you don’t take care of yourself you will be worthless to the person who needs you. Getting physical activity and eating nutritious foods also helps you to manage the mega stress you are under. Eating sugar, fast food, eating on the run all contributes to your stress levels which is not really what you need at the moment, wouldn’t you agree?
Not enough time is a big issue. I understand. I also understand the loss of control of your life. I learned rapidly that control is all an illusion. I would (in my mind) plan to go to the store for milk and it would take me 3 days before I could get there. I will forever hold Bob’s Valley Market at Lincoln Rd and Montana Avenue in Helena in a special place in my heart. They sell gas and also milk and fresh fruit and vegetables, bread and more.
But, I digress.
Getting physical activity in when your life is out of your control:
· My dogs are used to going for regular walks and I felt compelled to keep that routine. It was good for me too. I could cry, curse, stomp, shout, laugh and they didn’t think I was nuts. We went for our walks, every day. It was my grasp on what resembled “normal”. Just as an aside, we had a saying when I was in college; normal is a setting on the washing machine.
· I made sure to park my car at the far end of the parking lot at the hospital-it served 2 purposes, first and foremost, it was easy for me to find and second, it forced me to walk a bit further and get in some exercise that way. Even when the weather was bitter cold, I parked at the far end.
· I use the staircase at work; I’m up on the third floor. If the weather was bad and I wasn’t going for my walk outside, I would walk the halls and stairwells.
· At home: Watching TV? Stand up and march in place. Put on some music, dance. Vacuum. Do housework. It’s all movement. It helps release the stress.
· Even if you can take only 5 or 10 minute intervals it adds up and you are doing something to take care of you. No excuses. There are ways to keep moving. Speak with your lifestyle coach, they can help you with choosing activities.
Nutrition under pressure. My naturally curly hair lost its curl in some places, it was weird to see. I was frantically running around and really wanted to eat and could not find time. Some nights I would get home and have cold cereal for dinner, it was easy.
Here is what I learned: people were asking me what they could do for me. I told them small prepared meals. I got bags of frozen soup and homemade chicken dinners and my friends Ralph and Barbara still don’t understand that the saffron chicken and rice they made me still gives me a warm feeling when I think of it.
· When you have these meals in the house you can get home and just heat something up.
· Here’s something else that has seen me through the last 7 months—I started packing food to take to the hospital with me. I brought food from home.
· Soup in a microwaveable soup mug, a sandwich with baby carrot sticks or cut up veggies, a bag of cut up fruit, a protein bar, cheese sticks, easy to make and toss in a bag and then I didn’t have to stop at a fast food place or any place for that matter. I could sit and visit and catch my breath and eat.
If you find yourself with an illness or injury that leaves you rendered somewhat immobile, know that you can still take control, be empowered.
There are still activities you CAN DO despite a bum knee, a bad back.
· Ask your medical provider for some guidance, they can probably refer you to a physical therapist who can help you with some activity.
· Contact your lifestyle coach for assistance.
· There is a program called Sit and Be Fit, it is geared toward seniors but the exercise can certainly be applied to those with limited mobility.
· Knee problems? You can still move your upper body. Upper body aches? You can still move your lower body.
· All movement counts as activity and don’t let the negative thinking get in your way.
Good nutrition and even limited physical activity will help improve your mood, helps you to stick with the program and can help with depression that can creep in when you don’t feel well.
Well, I have never made it a secret that I like quotes. I started this blog with quotes and I shall end it with quotes. I couldn’t make up my mind which one I liked best for this so will include all three. I hope one of them inspires you.
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” Norman Vincent Peale
“Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.” Wayne Dyer
“We can do anything we want to if we stick to it long enough.” Helen Keller
Grilled Steak Tacos with Poblano Mango Salsa
I get Saveur magazine, a cooking magazine. The June-July issue has an ad for Beef-It's What's for Dinner. The featured recipe is from a rancher out of Big Sandy, Montana. Hete is the recipe:
Totale recipe time: 50-55 minutes. Serves 4
1 lb top sirloin steak cut 3/4 inch thick
2 medium poblano peppers
1 medium onion cut into 1/2 inch thick slices
2 cloves garlic minced
1 tsp ground cumin (you may want to use less, or more to taste)
1 medium mango, diced
1/4 cup chopped fresh cilantro
1/4 cup fresh lime juice
1/4 tsp salt (optional)
8 small corn tortillas (6-7inch diameter)
Fresh cilantro springs, lime wedges-optional
1. Place peppers and onion slices on BBQ grill-medium heat if gas grill or medium ash covered coals in using charcoal. Grill covered for 15 to 20 minutes or until onion is tender and pepper skins are blackened, turning occasionally. Place peppers in food-safe plastic bag, close bag. Set peppers and onion aside.
2. Meanwhile, combine garlic and cumin; press evenly onto beef steaks. Place steaks on grid over medium heat on BBQ grill. Grill covered 13 to 16 minutes or 8 to 13 minutes for medium rare to medium turning occasionally. Remove. Keep warm.
3. Remove and discard skins, stems, seeds from peppers when cool enough to handle. Chop peppers and onion. Combine chopped vegetables, mango, cilantro, lime juice and salt in medium bowl. Set aside.
4. Place tortillas on grid, grill, uncovered for 30 seconds on each side or until heated through and lightly browned.
5. Carve steaks into slices. Top tortillas with equal amounts of beef and mango salsa. Garnish with cilantro springs and lime wedges if desired.
Nutrition information: Per serving331 calories, 7 g fat (2 g saturated, 2 g monounsaturated fat)49 mg cholesterol, 229 mg sodium, 39 g carbohydrate, 5.2 g fiber, 3 g protein
Totale recipe time: 50-55 minutes. Serves 4
1 lb top sirloin steak cut 3/4 inch thick
2 medium poblano peppers
1 medium onion cut into 1/2 inch thick slices
2 cloves garlic minced
1 tsp ground cumin (you may want to use less, or more to taste)
1 medium mango, diced
1/4 cup chopped fresh cilantro
1/4 cup fresh lime juice
1/4 tsp salt (optional)
8 small corn tortillas (6-7inch diameter)
Fresh cilantro springs, lime wedges-optional
1. Place peppers and onion slices on BBQ grill-medium heat if gas grill or medium ash covered coals in using charcoal. Grill covered for 15 to 20 minutes or until onion is tender and pepper skins are blackened, turning occasionally. Place peppers in food-safe plastic bag, close bag. Set peppers and onion aside.
2. Meanwhile, combine garlic and cumin; press evenly onto beef steaks. Place steaks on grid over medium heat on BBQ grill. Grill covered 13 to 16 minutes or 8 to 13 minutes for medium rare to medium turning occasionally. Remove. Keep warm.
3. Remove and discard skins, stems, seeds from peppers when cool enough to handle. Chop peppers and onion. Combine chopped vegetables, mango, cilantro, lime juice and salt in medium bowl. Set aside.
4. Place tortillas on grid, grill, uncovered for 30 seconds on each side or until heated through and lightly browned.
5. Carve steaks into slices. Top tortillas with equal amounts of beef and mango salsa. Garnish with cilantro springs and lime wedges if desired.
Nutrition information: Per serving331 calories, 7 g fat (2 g saturated, 2 g monounsaturated fat)49 mg cholesterol, 229 mg sodium, 39 g carbohydrate, 5.2 g fiber, 3 g protein
Monday, May 2, 2011
Koshary
An Egyptian street food, recipe adapted from Saveur magazine with the help of Cody Custis, epidemiologist and amateur vegetarian chef
4 oz Ditalini pasta, cooked
2 oz Spaghetti, cooked,
1/2 cup Brown Lentils, rinsed
1 cupBasmati Rice or brown rice, cooked (Optional)
1 cup canned Chickpeas (garbanzo beans), drained and rinsed
2 medium onions sliced thin
5 cloves Garlic, minced
1 tsp ground cumin (more to taste)
¼ tsp cayenne pepper
¼ tsp ground ginger
2 TBS white wine vinegar
2 cups canned, crushed tomatoes
1 red bell pepper, chopped
3 TBS canola oil
Combine pastas in bowl, set aside. Put lentils and 4 cups water into a 2 qt saucepan and bring to a boil. Reduce heat to medium -low and simmer, stirring occasionally, until lentils are tender, 20-50 minutes. When lentils are done drain water and transfer to a bowl along with rice (optional) and chickpeas; set aside.
Heat oil and sauté onions til they are limp and browned. Use about 4 TBS of the liquid from onions into a 2 qt saucepan over medium heat (may need to add a little more oil). Add garlic, cumin, cayenne and ginger, cook, stirring for 1 minute. Add tomatoes and vinegar and bring to simmer, cook for 5 minutes. To serve, divide pasta mixture between 6 bowls, top with lentil mixture and sautéed onions. Spoon tomato sauce over each bowl. Serve warm or at room temperature.
Nutrition Facts: 6 servings, per serving
Calories: 300.3
Total Fat 8.4 g
Saturated fat 0.6 g
Polyunsaturated fat 2.5 g
Monounsaturated fat 4.3 g
Cholesterol 0.0 mg
Sodium 297.6 mg
Potassium 638.9 mg
Carbohydrates 50.1 g
Dietary fiber 7.1 g
Protein 9.7 g
4 oz Ditalini pasta, cooked
2 oz Spaghetti, cooked,
1/2 cup Brown Lentils, rinsed
1 cupBasmati Rice or brown rice, cooked (Optional)
1 cup canned Chickpeas (garbanzo beans), drained and rinsed
2 medium onions sliced thin
5 cloves Garlic, minced
1 tsp ground cumin (more to taste)
¼ tsp cayenne pepper
¼ tsp ground ginger
2 TBS white wine vinegar
2 cups canned, crushed tomatoes
1 red bell pepper, chopped
3 TBS canola oil
Combine pastas in bowl, set aside. Put lentils and 4 cups water into a 2 qt saucepan and bring to a boil. Reduce heat to medium -low and simmer, stirring occasionally, until lentils are tender, 20-50 minutes. When lentils are done drain water and transfer to a bowl along with rice (optional) and chickpeas; set aside.
Heat oil and sauté onions til they are limp and browned. Use about 4 TBS of the liquid from onions into a 2 qt saucepan over medium heat (may need to add a little more oil). Add garlic, cumin, cayenne and ginger, cook, stirring for 1 minute. Add tomatoes and vinegar and bring to simmer, cook for 5 minutes. To serve, divide pasta mixture between 6 bowls, top with lentil mixture and sautéed onions. Spoon tomato sauce over each bowl. Serve warm or at room temperature.
Nutrition Facts: 6 servings, per serving
Calories: 300.3
Total Fat 8.4 g
Saturated fat 0.6 g
Polyunsaturated fat 2.5 g
Monounsaturated fat 4.3 g
Cholesterol 0.0 mg
Sodium 297.6 mg
Potassium 638.9 mg
Carbohydrates 50.1 g
Dietary fiber 7.1 g
Protein 9.7 g
It’s May But Feels Like Early March….
Are you anxiously awaiting the first bounties of Spring? More like, are you waiting for Spring period? It’s still cold, gray, snowy, and dreary, the heat is still on in the house and I am still wearing my winter clothes yet the calendar says May 2.
We were hoping to pilfer some beautiful lilacs from an overhanging lilac bush to give to our wonderful Office Manager, Susan, for Administrative Professional Day on April 27 but there are none. Spring Fitness pedometer walking program here at the State begins soon. So, Diane, all you are doing is bellyaching, where are you going with this? Hang on, I am getting there.
It’s all about keeping active, despite the weather. Many participants and former participants in this awesome program that encourages people to engage in 150+ minutes of weekly physical activity are struggling with the cold days, windy days, wet days, and let’s toss in a combination of all three at once. Montana weather can be prohibitive to exercising. Many of us choose to walk as our main activity. I know I do. I am grateful for my dogs who pretty much demand a daily walk, through rain, sleet, gloom of night, to borrow from the post office. I readily admit I must motivate myself to go and walk on those nasty days, which we have seen more than our fair share of this year. (Boy, am I grumbling about this or what??)
I have an exercise bike that I have gotten into the habit of riding daily, I try to do 2 miles and some days only get 1 mile in. The poor bike is disintegrating, a piece of plastic that covers the chain cracked off, it was used and old when I bought it. This brings me to---can’t get to a gym, afford one or even like to go? Used exercise equipment can be found at yard sales, the local newspaper ads, thrift stores. Check out bulletin boards at work. You can certainly purchase something for under $100, I got my bike for $75 (I love to bargain), he wrote Or Best Offer, so I said $75 and first he said no, but then I said, OK, well, you have my phone number, if you don’t get a better offer…. He said “wait”! But, I digress. You get the idea. An inexpensive piece of used exercise equipment can help you during those inclement weather days when you can’t or don’t want to get out and walk or don’t have an exercise facility nearby.
Here are some other tips for you:
· Watching TV? Talking on the phone? Stand up and march in place, swing your arms, during commercials, there’s at least 10 minutes right there for a 30 minute TV show.
· Get some soup cans if you don’t want to buy small hand weights. Lift weights (or cans). Fill a half gallon milk jug with sand (of course, when the jug is empty, silly). Make 2, use as weights, they even have convenient handles. To add more intensity, march in place with the sand filled milk jugs.
· If you have stairs in the house, go up and down the stairs. Be careful to not trip over the dog or cat or do something stupid like I almost did and dance off the top step, slide down the carpeted stairs and almost rip your arm out of the socket when you grabbed onto the railing. Hmmm, on second thought, maybe carpeted stairs is not so wise if you are a klutz.
· I’ve mentioned this before, I lug in 40# bags of wood pellets from the garage to the basement, I carry 10 in and you get your steps in for walking back and forth.
· Vacuum the house, scrub floors-not only is it good exercise but you will have a clean house and an added bonus, it appears to be good therapy for many women I know, sadly, I am not one of them. I don’t clean when I am anxious; it actually makes me more anxious!!
· I love to put music on and dance. The dogs don’t care that you look like a fool and your significant other is probably used to it, so go ahead and have fun.
· When all else fails, buy an exercise DVD or video or an interactive computer exercise program for the TV (I am not endorsing any particular brand). Then, put the DVD in and use it. If your dogs like to lick your face when you are lying down on the floor, banish them to another room.
OK, no more excuses. Get creative. Get moving. Have fun. Breathe. Smile. Repeat.
We were hoping to pilfer some beautiful lilacs from an overhanging lilac bush to give to our wonderful Office Manager, Susan, for Administrative Professional Day on April 27 but there are none. Spring Fitness pedometer walking program here at the State begins soon. So, Diane, all you are doing is bellyaching, where are you going with this? Hang on, I am getting there.
It’s all about keeping active, despite the weather. Many participants and former participants in this awesome program that encourages people to engage in 150+ minutes of weekly physical activity are struggling with the cold days, windy days, wet days, and let’s toss in a combination of all three at once. Montana weather can be prohibitive to exercising. Many of us choose to walk as our main activity. I know I do. I am grateful for my dogs who pretty much demand a daily walk, through rain, sleet, gloom of night, to borrow from the post office. I readily admit I must motivate myself to go and walk on those nasty days, which we have seen more than our fair share of this year. (Boy, am I grumbling about this or what??)
I have an exercise bike that I have gotten into the habit of riding daily, I try to do 2 miles and some days only get 1 mile in. The poor bike is disintegrating, a piece of plastic that covers the chain cracked off, it was used and old when I bought it. This brings me to---can’t get to a gym, afford one or even like to go? Used exercise equipment can be found at yard sales, the local newspaper ads, thrift stores. Check out bulletin boards at work. You can certainly purchase something for under $100, I got my bike for $75 (I love to bargain), he wrote Or Best Offer, so I said $75 and first he said no, but then I said, OK, well, you have my phone number, if you don’t get a better offer…. He said “wait”! But, I digress. You get the idea. An inexpensive piece of used exercise equipment can help you during those inclement weather days when you can’t or don’t want to get out and walk or don’t have an exercise facility nearby.
Here are some other tips for you:
· Watching TV? Talking on the phone? Stand up and march in place, swing your arms, during commercials, there’s at least 10 minutes right there for a 30 minute TV show.
· Get some soup cans if you don’t want to buy small hand weights. Lift weights (or cans). Fill a half gallon milk jug with sand (of course, when the jug is empty, silly). Make 2, use as weights, they even have convenient handles. To add more intensity, march in place with the sand filled milk jugs.
· If you have stairs in the house, go up and down the stairs. Be careful to not trip over the dog or cat or do something stupid like I almost did and dance off the top step, slide down the carpeted stairs and almost rip your arm out of the socket when you grabbed onto the railing. Hmmm, on second thought, maybe carpeted stairs is not so wise if you are a klutz.
· I’ve mentioned this before, I lug in 40# bags of wood pellets from the garage to the basement, I carry 10 in and you get your steps in for walking back and forth.
· Vacuum the house, scrub floors-not only is it good exercise but you will have a clean house and an added bonus, it appears to be good therapy for many women I know, sadly, I am not one of them. I don’t clean when I am anxious; it actually makes me more anxious!!
· I love to put music on and dance. The dogs don’t care that you look like a fool and your significant other is probably used to it, so go ahead and have fun.
· When all else fails, buy an exercise DVD or video or an interactive computer exercise program for the TV (I am not endorsing any particular brand). Then, put the DVD in and use it. If your dogs like to lick your face when you are lying down on the floor, banish them to another room.
OK, no more excuses. Get creative. Get moving. Have fun. Breathe. Smile. Repeat.
Tuesday, April 5, 2011
Re-Energize (or Wake Up From Winter)
***A special shout out of thanks to the State IT crew who helped me get the blog site working so all of you could enjoy this on-line!*** there were lots of technical difficulties. It is still March as I write this, BUT, the temperature has been ABOVE ZERO for several days now. Am I dreaming? I don’t like the long cold days of winter, by this time of year I am quite crabby and my husband is really sick of my complaining about the cold. I am of the firm belief we (humans) are meant to live in sandals, shorts and t-shirts, year round. The tsunamis are giving me pause to think about living in Hawaii. I was in Hawaii last year when we had to evacuate for the tsunami that never was, we were grateful and didn’t fuss about losing a precious day of vacation on the beach to the day spent in a parking lot well above sea level. OK, well, I am getting side tracked, this all started with spring thaw possibly coming to Montana. It’s time to wake up from hibernating. Time to get outdoors. It is safe to start taking walks outdoors and not worry about falling on ice and becoming a member of the broken hip club. Dust off your sneakers and pack away your Yax-Trax. Time to look at all the fund raising walking and running events that will start soon, support a charity and get some physical activity. If you are a State employee or retiree, Spring Fitness will be starting soon. FUN, FUN, FUN! Spring Fitness is is an 8-week program designed to provide a fun and easy way to improve or maintain your health. To register a team (single-member and teams up to 10 members) or for more information click http://mine.mt.gov/programs/SpringFitness/default.mcpx. Find your pedometer and strap it on and get those creaks out of your knees. Ever feel like the Tin Man from the Wizard of Oz? I sure do. Oil me. Are you a gardener? You can get some physical activity by preparing your soil, raking dead grass, hauling bags of fertilizer or horse or sheep poo, whatever you use. Walk the aisles of your favorite nursery or big box store for trees, shrubs for your garden. Of course, make sure the deer approve. Maybe this physical activity thing is new for you. You are getting your sea legs and trying to figure out how to get your 150 minutes per week accomplished.
DID YOU KNOW?
Weight control is important for prevention of and to slow the progression of osteoarthritis affecting the weight-bearing joints (knees and hips) and low back.
1. For every one pound of weight lost, there is a four pound reduction in the load exerted on the knee for each step taken during daily activities.
2. Losing as few as 11 pounds can cut the risk of developing knee osteoarthritis by 50 percent for some women.
3. Weight loss of only 15 pounds can cut knee pain in half for overweight individuals with arthritis.
1. "Weight Loss Reduces Knee-Joint Loads in Overweight and Obese Older Adults With Knee Osteoarthritis," Stephen P. Messier, David J. Gutekunst, Cralen Davis, and Paul DeVita, Arthritis & Rheumatism, July 2005; 52:7; pp. 2026-2032
2. “Weight Loss Resuces the Risk for Symptomatic Knee Osteoarthritis in Women,” David T. Felson, MD, MPH; Yuqing Zhang, MB, MPH; John M. Anthony, BA, BS; Allen Naimark, MD; and Jennifer J. Anderson, PhD, Annals of Internal Medicine, 1992; 116:535 539.
3. Bartlett SJ, Haaz S, Wrobleski P et al. Small weight losses can yield significant improvements in knee OA symptoms. Arthritis & Rheumatism 50[9 (S)], S658. 2004.
- Walk. It’s free and it’s easy and you can set your own pace. You can build up to a brisk walk as the weeks progress. Pedometers really help you stick to your goals. If you’re not used to walking, 10,000 steps a day may seem like climbing Mt. Everest, so don’t set yourself up for failure or misery. Start by wearing a pedometer and do your normal routines for a couple of days and log the steps. Then make your goal an additional thousand steps. It isn’t so hard.
- You can dance,
- You can vacuum and oh, think how clean your floors will be.
- Walk your dog, they always appreciate it. And, they are quite good listeners, you can pour your heart out to them about the day you had and they hang on your every word. You may reward them with a belly rub when you get home.
- Don’t have a dog or can’t have one? No worries, volunteer at your local shelter. They always need people to take the dogs for a walk and help socialize them so they will be adopted. Please see article on “Forget the Treadmill, Get a Dog” for more information. http://well.blogs.nytimes.com/2011/03/14/forget-the-treadmill-get-a-dog/?ref=health Other ways to get more steps:
- Park your car further from the door at the store or work.
- Use the stairs. Getting winded? Take the stairs up one flight and the elevator the rest, until you work up to taking the stairs for the entire journey to your destination. The stairs are good for you, again, free exercise equipment. “In one minute, a 150 pound person burns approximately 10 calories walking up stairs and only 1.5 calories riding an elevator.” http://www.cdc.gov/nccdphp/dnpao/hwi/toolkits/stairwell/motivational_signs.htm
- It's real windy this time of year, go fly a kite.
DID YOU KNOW?
Weight control is important for prevention of and to slow the progression of osteoarthritis affecting the weight-bearing joints (knees and hips) and low back.
1. For every one pound of weight lost, there is a four pound reduction in the load exerted on the knee for each step taken during daily activities.
2. Losing as few as 11 pounds can cut the risk of developing knee osteoarthritis by 50 percent for some women.
3. Weight loss of only 15 pounds can cut knee pain in half for overweight individuals with arthritis.
1. "Weight Loss Reduces Knee-Joint Loads in Overweight and Obese Older Adults With Knee Osteoarthritis," Stephen P. Messier, David J. Gutekunst, Cralen Davis, and Paul DeVita, Arthritis & Rheumatism, July 2005; 52:7; pp. 2026-2032
2. “Weight Loss Resuces the Risk for Symptomatic Knee Osteoarthritis in Women,” David T. Felson, MD, MPH; Yuqing Zhang, MB, MPH; John M. Anthony, BA, BS; Allen Naimark, MD; and Jennifer J. Anderson, PhD, Annals of Internal Medicine, 1992; 116:535 539.
3. Bartlett SJ, Haaz S, Wrobleski P et al. Small weight losses can yield significant improvements in knee OA symptoms. Arthritis & Rheumatism 50[9 (S)], S658. 2004.
Cuban Black Bean Soup
Thanks to http://www.diabetes.org/
Serves 2 Serving size: 1 1/4 cup Prep time: 10 minutes
Ingredients:
1 tsp canola or corn oil
5 medium green onions, white and pale green parts chopped
1 TBS dark green part of onion, thinly sliced 1 slice turkey bacon, cut into 1/2 inch pieces
1 large garlic clove, minced
1 can (15 oz) no-salt added black beans, rinsed and drained
1 can (14.5 oz) no salt added diced tomatoes, undrained
1 tsp cumin (more to taste)
1 tsp red wine vinegar
1/8 tsp cayenne pepper
2 TBS fat-free plain yogurt
Preparation:
1. In medium saucepan, heat oil over medium-low heat, swirling to coat bottom of pan.
2. Cook the white and pale gree parts of the green onions and the turkey bacon for 4 to 5 minutes or until the green onions are soft and the turkey bacon is just beginning to brown.
3. Stir in the garlic. Cook for 30 seconds to 1 minute or until fragrant over a low heat or it will burn the garlic.
4. Increase the heat to medium high. Stir in black beans, tomatoes with liquid, cumin, vinegar and cayenne.
5. Bring to simmer. Reduce the heat and simmer for 5 minutes.
6. Garnish with dollop of fat free yogurt
Nutritional information per serving: Calories: 280 Calories from Fat: 45 Total Fat: 5 g Saturated Fat: 0.7 g Trans Fat: 0 g Polyunsaturated Fat: 1.4 g Monounsaturated Fat: 2.2 g Cholesterol: 5 mg Sodium: 195 mg Total Carbohydrate: 48 g Dietary Fiber: 12 g Sugars: 11 g Protein: 16 g
Serves 2 Serving size: 1 1/4 cup Prep time: 10 minutes
Ingredients:
1 tsp canola or corn oil
5 medium green onions, white and pale green parts chopped
1 TBS dark green part of onion, thinly sliced 1 slice turkey bacon, cut into 1/2 inch pieces
1 large garlic clove, minced
1 can (15 oz) no-salt added black beans, rinsed and drained
1 can (14.5 oz) no salt added diced tomatoes, undrained
1 tsp cumin (more to taste)
1 tsp red wine vinegar
1/8 tsp cayenne pepper
2 TBS fat-free plain yogurt
Preparation:
1. In medium saucepan, heat oil over medium-low heat, swirling to coat bottom of pan.
2. Cook the white and pale gree parts of the green onions and the turkey bacon for 4 to 5 minutes or until the green onions are soft and the turkey bacon is just beginning to brown.
3. Stir in the garlic. Cook for 30 seconds to 1 minute or until fragrant over a low heat or it will burn the garlic.
4. Increase the heat to medium high. Stir in black beans, tomatoes with liquid, cumin, vinegar and cayenne.
5. Bring to simmer. Reduce the heat and simmer for 5 minutes.
6. Garnish with dollop of fat free yogurt
Nutritional information per serving: Calories: 280 Calories from Fat: 45 Total Fat: 5 g Saturated Fat: 0.7 g Trans Fat: 0 g Polyunsaturated Fat: 1.4 g Monounsaturated Fat: 2.2 g Cholesterol: 5 mg Sodium: 195 mg Total Carbohydrate: 48 g Dietary Fiber: 12 g Sugars: 11 g Protein: 16 g
Monday, February 28, 2011
Worksite Wellness and You
Despite the name Worksite Wellness, it doesn’t mean getting a facial and pedicure at work, a gourmet lunch and a nap, although that does sound pretty good, if you know of said workplace, let me know, I will update my resume.
You may have heard the term “Worksite Wellness” bantered about. One of the goals of offering wellness programs in the workplace is to help employers reduce skyrocketing health care costs. Did you know that 20% of the population is using 80% of health care? Well, it may sound a tad mercenary to you, but look at it this way, wouldn’t you rather have healthy staff and spend the money on hmm, pay raises or bonuses or other perks rather than on the one co-worker who is always out sick due to uncontrolled diabetes or persistent colds due to smoking. And, how do you feel when you are the co-worker who takes care of her/himself and has to pick up the slack when said person is missing work on a regular basis. I have been there and I know I didn’t like it. I worked with a woman who called in sick at least once a week, her absenteeism affected us all.
Here are some easy ways to participate in a worksite wellness program:
· Walking is free and you can do it anywhere. The American Heart Association recommends 150 minutes a week of moderate physical activity.
· Are you allowed a 10 minute break? Rather than sit in the break room twice a day complaining about life, get out and take a 10 minute walk, go with a co-worker, you might just surprise yourself and see the beauty around you and smile instead of gripe.
· No one to walk with? Go alone, it is a great opportunity to clear the cobwebs and think things through. I must say, some of my most inspired ideas have popped into my head while walking. I just have to remember what it was and write it down when I get back.
· A walk helps you de-stress.
· Too cold or icy to walk outside? Use the stairs, people in my building have a 3 floor loop we do!
“All truly great thoughts are conceived by walking” Friederich Nietzsche (19th century German philosopher)
Healthy meetings. “Healthy meetings” you say? An oxymoron. Meetings- they give you fits, your blood pressure goes up and you dread them. You know there is a pile of work on your desk and now you have to take a precious hour or more to sit and think about all you have to do.
But….
o you think, ah, there will be donuts,
o I am doing so well monitoring my fat grams and if the meeting is an hour that might mean 2 donuts,
o the wellness angel in your office is overseeing the meeting’s food offering. She has bought fresh fruits, cut up nicely into bite size pieces, fat free strawberry yogurt dip, whole grain crackers and low fat cheese, topped off with a cup of coffee, sounds pretty good.
For more information, refer to the February 8, 2010 blog on Healthy Meetings.
· In an effort to contain costs employers are offering health screenings, paying for basic blood tests to encourage their employees to see their primary care provider for guidance.
· Even if you have to pay for the service, it is at a discounted rate than if you went to your personal physician who would send you to an outside lab for the tests, you are saving time too.
You now have your results.
· Did your cholesterol come back too high putting you at risk for heart disease? How are your blood sugars? High enough for pre-diabetes but not yet being told you have diabetes? How’s your blood pressure? Get thee to a doctor.
You may have heard the term “Worksite Wellness” bantered about. One of the goals of offering wellness programs in the workplace is to help employers reduce skyrocketing health care costs. Did you know that 20% of the population is using 80% of health care? Well, it may sound a tad mercenary to you, but look at it this way, wouldn’t you rather have healthy staff and spend the money on hmm, pay raises or bonuses or other perks rather than on the one co-worker who is always out sick due to uncontrolled diabetes or persistent colds due to smoking. And, how do you feel when you are the co-worker who takes care of her/himself and has to pick up the slack when said person is missing work on a regular basis. I have been there and I know I didn’t like it. I worked with a woman who called in sick at least once a week, her absenteeism affected us all.
Here are some easy ways to participate in a worksite wellness program:
· Walking is free and you can do it anywhere. The American Heart Association recommends 150 minutes a week of moderate physical activity.
· Are you allowed a 10 minute break? Rather than sit in the break room twice a day complaining about life, get out and take a 10 minute walk, go with a co-worker, you might just surprise yourself and see the beauty around you and smile instead of gripe.
· No one to walk with? Go alone, it is a great opportunity to clear the cobwebs and think things through. I must say, some of my most inspired ideas have popped into my head while walking. I just have to remember what it was and write it down when I get back.
· A walk helps you de-stress.
· Too cold or icy to walk outside? Use the stairs, people in my building have a 3 floor loop we do!
“All truly great thoughts are conceived by walking” Friederich Nietzsche (19th century German philosopher)
Healthy meetings. “Healthy meetings” you say? An oxymoron. Meetings- they give you fits, your blood pressure goes up and you dread them. You know there is a pile of work on your desk and now you have to take a precious hour or more to sit and think about all you have to do.
But….
o you think, ah, there will be donuts,
o I am doing so well monitoring my fat grams and if the meeting is an hour that might mean 2 donuts,
o the wellness angel in your office is overseeing the meeting’s food offering. She has bought fresh fruits, cut up nicely into bite size pieces, fat free strawberry yogurt dip, whole grain crackers and low fat cheese, topped off with a cup of coffee, sounds pretty good.
For more information, refer to the February 8, 2010 blog on Healthy Meetings.
· In an effort to contain costs employers are offering health screenings, paying for basic blood tests to encourage their employees to see their primary care provider for guidance.
· Even if you have to pay for the service, it is at a discounted rate than if you went to your personal physician who would send you to an outside lab for the tests, you are saving time too.
You now have your results.
· Did your cholesterol come back too high putting you at risk for heart disease? How are your blood sugars? High enough for pre-diabetes but not yet being told you have diabetes? How’s your blood pressure? Get thee to a doctor.
What numbers are you talking about and what is normal? Good question. Read on.
Blood Pressure <120/80
LDL (goals may vary) <100-129 mg/dL
HDL >50 mg/dL for women and HDL >40 mg/dL for men
Triglycerides <150 mg/dL
Total Cholesterol <200 mg/dL
Blood glucose-fasting <100 mg/dL
BMI <25 KG/m2
From: http://www.goredforwomen.org/know_your_numbers.aspx
Does your employer offer disease prevention or disease management programs? Smoking cessation? Free and confidential health coaching? Take advantage of these programs, the benefit to you is improved health.
Now, let’s say your employer doesn’t offer any wellness programs but you have finished reading this and are quite interested in getting something going in your place of work. Look no further. Worksite wellness programs are growing in Montana. For more information check out: http://montanaworksitewellness.org.
“It’s not whether you get knocked down, it’s whether you get up”
Vince Lombardi
Corned Beef and Cabbage, a low fat version
From Weight Watchers site
MAKES 6 SERVINGS
1¼ pounds corned beef, trimmed of all visible fat
1 small head green cabbage, cored and cut into 6 wedges
18 baby carrots
6 small purple-top turnips, peeled and halved
1 cup pearl onions or small pickling onions
6 small red potatoes, scrubbed and left whole
1. Bring the corned beef and enough water to cover to a boil in a large saucepan or Dutch oven. Reduce the heat and simmer, partially covered, until almost tender, about 1½ hours.
2. Add the cabbage, carrots, turnips, onions, and potatoes to the pan; return to a boil. Reduce the heat and simmer, partially covered, until the vegetables and corned beef are fork tender, about 45 minutes.
3. Transfer the corned beef to a platter and carve into slices. Lift the vegetables from the broth with a slotted spoon and serve with the corned beef.
Per serving (1/6 of dinner): 320 Calories, 12 g Fat, 5 g Saturated Fat, 60 mg Cholesterol, 790 mg Sodium, 36 g Total Carbohydrate, 7 g Fiber, 16 g Protein, 117 mg Calcium.
MAKES 6 SERVINGS
1¼ pounds corned beef, trimmed of all visible fat
1 small head green cabbage, cored and cut into 6 wedges
18 baby carrots
6 small purple-top turnips, peeled and halved
1 cup pearl onions or small pickling onions
6 small red potatoes, scrubbed and left whole
1. Bring the corned beef and enough water to cover to a boil in a large saucepan or Dutch oven. Reduce the heat and simmer, partially covered, until almost tender, about 1½ hours.
2. Add the cabbage, carrots, turnips, onions, and potatoes to the pan; return to a boil. Reduce the heat and simmer, partially covered, until the vegetables and corned beef are fork tender, about 45 minutes.
3. Transfer the corned beef to a platter and carve into slices. Lift the vegetables from the broth with a slotted spoon and serve with the corned beef.
Per serving (1/6 of dinner): 320 Calories, 12 g Fat, 5 g Saturated Fat, 60 mg Cholesterol, 790 mg Sodium, 36 g Total Carbohydrate, 7 g Fiber, 16 g Protein, 117 mg Calcium.
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