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

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