Montana Cardiovascular Disease and Diabetes Prevention Project

Check out the new Prevention Site

2012-01-17T15:32:00.001-07:00

There is a new website for the Montana Cardiovascular Disease and Diabetes Prevention Program. The site still offers the Blog and lots of other resources, there are more recipes for you to try and enjoy.

Find us at www.mtprevention.org

Survival for The Season of Food Temptations and Stress

2011-09-30T10:13:00.001-06:00

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

All American Chili

2011-09-30T10:05:00.002-06:00

“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

Plan Ahead

2011-08-29T11:46:00.002-06:00

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

Pan-Cooked Summer Squash with Tomatoes and Basil

2011-08-29T11:33:00.003-06:00

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

Asking for What You Need

2011-08-01T12:28:00.003-06:00

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

Rice Noodles with Zucchini, Tomatoes and Fresh Mint

2011-08-01T12:17:00.002-06:00

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

Road Trips, Lifestyle Balance and Surviving

2011-07-01T14:41:00.001-06:00

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.

CHICKEN AND GRAPE SALAD WITH CASHEW-TARRAGON DRESSING

2011-07-01T14:35:00.000-06:00

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

Tips to Take Care of YOU

2011-06-06T10:16:00.001-06:00

“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

2011-06-06T10:14:00.001-06:00

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

Koshary

2011-05-02T11:09:00.007-06:00

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

It’s May But Feels Like Early March….

2011-05-02T11:03:00.000-06:00

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.

Re-Energize (or Wake Up From Winter)

2011-04-05T13:16:00.008-06:00

***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.

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.

If you have children or grandchildren, they will appreciate your playing with them. I hear that hula hoops are making a comeback. They are fun, challenging and can be good for a laugh. Everyone can always use a laugh. Please refer to the March 9, 2010 blog for more amusing information about laughing.
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

2011-04-05T12:58:00.004-06:00

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

Worksite Wellness and You

2011-02-28T11:00:00.002-07:00

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.

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

2011-02-28T10:55:00.001-07:00

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.

Some Thoughts for the New Year

2010-12-29T14:58:00.001-07:00

Rather than write a regular blog article, I am jotting some thoughts to share. Please feel free to add your own along the way.

I don’t make resolutions, most people don’t make it through the week. No one wakes up on January 1 having lost 50 lbs and exercising for an hour a day and craving foods low in fat, high in fiber and moderate portions.
· Be realistic.
· Sit down and write what you can do tomorrow that makes sense.
· I always say, if you are eating a package of Oreos a day, don’t go cold turkey, give up one sleeve of them, that still leaves 2 sleeves and you can wean yourself.
· Of course, not eating any or limiting yourself to a couple is the better choice and an even better choice is to reach for a crisp apple, cut in half with some peanut butter, it’s filling and crunchy.
· Back to what you can do that makes sense.
· Don’t set lofty goals. You set yourself up for failure.
· If you don’t engage in physical activity, don’t expect to run the Ironman Triathlon in 6 months. Say you will take a brisk walk for 10 minutes three times a day and work up to 15 minutes, you get the idea.
· Talk with your lifestyle coach for ideas.

Take time to smell the roses. Carve out some time for you. Meditate, close your eyes and listen to some “quiet music”—not head thrashing noise. Or, enjoy the silence around you. Open your eyes to the beauty that surrounds you. One of my great joys is watching the little birds at the bird feeder.

Adopt a pet from the local shelter. The animals are always appreciative, trust me, I know, all of mine are rescues and they know the fate they were saved from. Puppy mills are quite cruel to the animals and buying a dog from a puppy mill only keeps them in business (my editorial comment). Speaking of adopting a pet, if you can’t have a pet for whatever reason but do love animals, volunteer at a local shelter. The animals always need someone to walk them, brush them and just give them some tender loving kindness. And you know, you will feel like a million bucks when you leave for the day.

Maybe animals aren’t your thing. Food banks, homeless shelters, senior centers and nursing homes always are short staffed and appreciate an extra set of hands. I worked as an activities director in a few different nursing homes in a former life. Each “old” person you see was once your age and they have some pretty interesting stories to tell of a time gone by. Take some time to visit with someone. I have had the pleasure of hearing some very interesting real life stories. I treasure each of them.

Enjoy the here and now, I read a wonderful line just recently, went something like this: if you focus too much on the future, you will miss today. So true. Having a rough day? Try to find some moment in the day that maybe wasn’t so bad, surely there was one. Maybe someone just smiled at you and said hello or thank you. Maybe your child, grandchild, dog or cat just felt you needed some kindness and they held your hand or laid a fuzzy head on your leg.

If your place of employment or your spouse’s place of employment has a wellness program, take advantage of it, go to health screenings, get your health report card and if things are out of whack, take charge. Appreciate your health, don’t take it for granted.

“Let our New Year's resolution be this: we will be there for one another as fellow members of humanity, in the finest sense of the word.”Goran Persson (Prime Minister of Sweden from 1996 to 2006)

No recipes this month. My favorite treat this time of year are clementines, those tasty little tangerines. They are seedless and you can eat 2 or 3 or more, get your vitamin C and they are sweet. Enjoy a sugar free hot cocoa mix on a cold day.

Two for Thanksgiving

2010-11-10T11:03:00.000-07:00

Please enjoy these recipes. Maybe you are tired of Granny’s plain on bread crumb stuffing recipe and want to try something new. Looking for a colorful side dish for your turkey dinner? This sweet potato salad is colorful, bright and tasty ,too.

Spicy Dried and Fresh Fruit Stuffing
(Serves 20, you can easily make half the recipe)

4 cups water
1 cup dried apricots
1 cup pitted dried plums
1 cup butter**
2 loarge onions chopped
20 slices slightly dried wheat bread torn into 1 inch pieces (or buy bread cubes)
6 medium tart apples, peeled and sliced (Granny Smith, Macintosh work well)
½ cup golden raisins (regular raisins work well or dried cranberries)
½ tsp salt
1 tsp nutmeg
1 tsp cinnamon
½ tsp ground cloves
¼ cup white wine or apple juice

Preheat oven to 325◦. In medium saucepan over hight heat, heat water until boiling. Reduce heat, add apricots and plums and cook for 15 minutes until fruit is softened. Remove from heat, drain, cool and chop fruit into small pieces. Set aside. In large pot over high heat, melt butter. Add onion and cook, stirring frequently for 5 minutes or until onion is transparent. Add bread and toss well to mix. Remove from heat, add chopped dried fruits, apples, and remaining ingredients and mix well. If stuffing is too dry, add a little more water or white wine (or apple juice). Place stuffing in an unbuttered baking dish and cook for about 90 minutes. Can be prepared ahead.

**You can easily reduce butter to ½ cup. The Nutrition Values are based on full cup of butter

Nutrition Values:
210 calories per serving
2.2 g protein
24 g carbohydrate
11 g fat
25 mg cholesterol
163 mg sodium
5.2 g dietary fiber

Art Smith’s Sweet Potato Salad
(I don’t know who Art Smith is, the recipe is from the AARP magazine )
Serves 8

4 small sweet potatoes
¼ cup fat free mayonnaise
1 TBS yellow mustard
4 celery stalks, sliced ¼” thick
1 small red bell pepper, cut into ¼” diced pieces
1 cup diced fresh pineapple or crushed pineapple in natural juice, drained (save the juice for dinking!)
2 green onions finely chopped
Salt and pepper to taste**skip the salt and try some lemon pepper
½ cup coarsely chopped toasted pecans or walnuts
Chopped fresh chives (use dried if you can’t find fresh or can omit)

1. Preheat oven to 400◦. Wrap each sweet potato in foil and bake for 1 hour, unwrap and let cool. Peel, cut in ¾” chunks
2. In a large bowl, mix mayonnaise and mustard. Add sweet potatoes, celery, red pepper, pineapple and green onions, toss gently. Season to taste with pepper and salt if you must!
3. Cover and refrigerate for about 1 hour.
4. Fold in pecans and sprinkle with chives

Giving Thanks

2010-11-09T12:36:00.002-07:00

“Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence.” Erma Bombeck

I am one of those people who likes an elegant Thanksgiving dinner, no TV allowed. Thanksgiving is my favorite holiday.

I am, as always, thankful for good health. Too many people take good health for granted. Too many people are in a rut with their health, and while it is an uncomfortable rut, it is one they are used to. To those of you reading this, you are more than likely engaged in the Lifestyle Balance program, working hard, mentally and physically, on lifestyle changes, changes that will decrease your risk for diabetes and heart disease. Take a moment to pat yourself on the back, high five another class participant and thank your lifestyle coach. I will share this with you; you are lucky there is a program that can help you feel better and improve your health. I have asthma and the only thing that helps me feel better is my rescue inhaler when I am struggling. I would gladly give up calories and increase physical activity if it would lessen the burden of asthma. I envy you the opportunity to make changes that will improve areas of your health that would have to be controlled by medication. I don’t have that choice. Choices are good.

I am thankful that some smart people had the foresight to question whether reduction in fat grams and increase in physical activity could reduce people’s risk for onset of type 2 diabetes mellitus, a chronic disease that is life altering. I am grateful that they were right, it does work. And, I am grateful that people are taking part worldwide in this program.

I am thankful for all the caring lifestyle coaches in Montana who are so dedicated to the Cardiovascular Disease and Diabetes Prevention Program. Their expertise, knowledge and dedication makes for a hugely successful program. Those of you who are participating in this program know what I mean.

Not all diseases are created equal. Some may be prevented and some can overcome you with a vengeance. I read somewhere (be darned if I remember where I read it or even when and cannot find it on Google) that the most prayed for request at The Wailing Wall in Jerusalem is for the health of a loved one. That is pretty powerful. It confirms that we should never take our health for granted.

Please take a few minutes this month and in addition to your Keep Track books, on a separate sheet of paper, write down all the wonderful changes you are experiencing through participation in this program. People are enjoying quality of life they have never enjoyed before. Fill in the blank. Take a moment and reflect on what barriers you have overcome.

· Are you enjoying getting outside and walking with your family?
· Savoring the assortment of fall apples-if not, buy a couple of each variety and enjoy the sweetness, tartness, crispness of them. Pears too, I found 3 different kinds at the store.
· Enjoy the bounty of squash that is out there. Check out this website if you have squash and not sure what to do with it, it is quite versatile. http://whatscookingamerica.net/SquashRecipes.htm
· Maybe you found you are now able to enjoy a new activity, one you thought you would never do, or do again? Dancing, walking the dog, tossing a football with the grandkids?
· Walking up and down the stairs.
· Or like one participant whose story made it to the newspaper said, he could barely walk 300 yards, now he walks five miles at a time. He dropped 100 pounds through the program. WOW. “They are a good reason I’m still alive”. Now, that is being thankful.

This is a holiday that revolves around food. PLEASE, talk to your lifestyle coach for help in balancing, family, food, emotions and stress. You can do it, I know you can, and for this, I am thankful.

Happy Thanksgiving one and all.

Spice Up Your Life

2010-09-30T14:39:00.002-06:00

The season of food is upon us. The road to weight gain is paved with good intentions, of others. Not wanting to be rude, we accept the offers of baked goods, sweets, gift boxes of processed meats and cheese. We will be invited to parties or show up at work where the food is laden with fat, sodium, and things we cannot pronounce. From now through pretty much February (Valentine’s Day remember), we are bombarded with food. Confidential to you—I am quite leery of food like meats and cheeses that can last a year without going bad, hmmm.

Sodium-DON’T Take it with a grain of salt

Diets high in sodium are linked to raised levels of blood pressure.
What exactly is blood pressure? There are 2 numbers,
· The top number, your systolic pressure, measures the pressure in the arteries while the heart is pumping blood.
· The bottom number, your diastolic pressure, measures the pressure between the beats.
· If you are healthy, your arteries are muscular and elastic. They stretch when your heart pumps blood through them. Your blood pressure rises with each beat and falls between beats.
· How much they stretch depends on how much force the blood exerts.
· Your heart normally beats about 60 to 80 times per minute.
· ** Special thanks to Lew Vadheim, MD for sharing this information in an easy to understand format.

Some sodium information:
· Sodium chloride is the chemical name for salt. Were you one of those smart mouthed kids trying to show off when you learned that NaCl was table salt? Oh, Mother, please pass the NaCl? · 90% of the sodium we consume is in the form of salt.
· We all need a small amount of sodium to keep our bodies working properly.
· The recommended guideline is about 1 tsp (teaspoon) per day, that’s less than 2300 milligrams (mg). People with hypertension, African-Americans, middle-aged and older adults should be using even less, they should aim for 1500 mg per day.
· The average intake for Americans aged 2 years and up is more than 3400 mg.
· The majority of sodium we are consuming is found in processed and restaurant foods.

What can you do to lower your sodium intake?
· Learn to read food labels at the store. If you are buying a processed food and the label says it is less than 300 mg of sodium per serving, that is your preferred choice.
· Choose fresh foods. If you want to season them use herbs and spices, not salt. You can find spice mixes that are sodium/salt free. They are flavorful, too. I was in a class and the instructor brought popcorn in and I remember eating some and getting these wonderful bursts of flavor that wasn’t salt. It was one of those mixes and so good.
· Here’s a good rule of thumb, the more calories a meal has, the more sodium will be found on your plate. Share a dish with someone, take half home for another meal or order a half portion if available.
· Eating out? Ask the waitperson if there are low sodium options or if the chef will not add salt or MSG to your food. Don’t be shy, you are paying for your food, ask for what you want. Be firm and friendly.

DASH
“The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. The DASH diet provides more than just the traditional low salt or low sodium diet plans to help lower blood pressure. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. Your doctor may have recommended this eating plan.”
http://dashdiet.org/dash_diet_book.asp?google&gclid=CMjJ5OXjoKQCFdFO2godl37B4g

Tips to carry you through the season: Reprise from November 9, 2009

You’ve been working hard at watching your calories-recording fat intake, carbohydrates. You’ve been so good about moving your body more. Now it is THAT time of year and you fear losing your momentum. Here are some ideas to help you maintain the progress you made during the year.

· Don't arrive at a party starving; you're likely to overeat. Instead, before you leave home eat a piece of fruit, a small salad or a lean protein snack. Eating a healthful snack will prevent you from overindulging on cookies and egg nog.
· At the appetizer table, fill your plate three-quarters full with fresh vegetables and fruit. Reserve the remaining quarter for anything you want, so you don't feel deprived. A small taste will satisfy your craving and not throw you off course, remember moderation.
· Drink plenty of water; it helps reduce your appetite. Try to avoid alcoholic beverages, they are empty calories. If you must drink soda, try switching to diet. There are 10 teaspoons of sugar in a 12 oz can of soda. Better yet, try sparkling water with a lemon or lime slice.
· When socializing, stay more than an arm’s length away from the food tables or if you must, if it is everywhere, then stand near the healthier snacks, the veggie tray, fruit platters or something you don’t like, avoid the temptation.
· If you are planning a party or there will be a company party, talk to the party planners about healthy meetings. It’s OK to tell them you are watching your food intake and request that some low-calorie, healthy foods are provided, and it is also OK to bring your own.
· “Taste is the number one reason why we make the choice to eat one food rather than another. So, here is the key to healthy holiday eating. Stop imagining that you have to give up your favorite holidays treats, like those once-a-year cookies made by a special relative. As soon as you even imagine being deprived, you want to eat more. Instead, plan to enjoy one or two cookies rather than a whole plate. To get the most flavor and pleasure from slow down and savor every bite.”, November 2008 www.eatrightmontana.org

For more information on cutting back on salt, visit The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/salt/
Low sodium recipes:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/recipes.html and http://www.mayoclinic.com/health/dash-diet-recipes/RE00089

http://www.nytimes.com/2010/09/25/health/policy/25vegetables.html

And, now, something to make you think:
Why doesn't Tarzan have a beard?
Stephen Wright, comedian

Quinoa and Squash Gratin

2010-09-30T14:36:00.001-06:00

1 tablespoon extra virgin olive oil
1 medium onion, chopped
Salt to taste
2 to 3 garlic cloves (to taste), minced
1 1/2 pounds summer squash, diced
1 teaspoon fresh thyme leaves
1 teaspoon chopped fresh rosemary
Freshly ground pepper to taste
3 large eggs
1 cup cooked quinoa
1/2 cup grated Gruyère cheese (2 ounces)

1. Preheat the oven to 375 degrees. Oil a two-quart baking dish or gratin. Heat the olive oil over medium heat in a large, heavy skillet, and add the onion. Cook, stirring, until tender, about five minutes. Add a generous pinch of salt and the garlic. Cook, stirring, until fragrant, 30 seconds to a minute. Add the summer squash, thyme and rosemary. Cook, stirring often, until the squash is tender but not mushy, about 10 minutes. Season to taste with salt and pepper, and remove from the heat.
2. Beat the eggs in a large bowl, and stir in the squash mixture, the cooked quinoa and the cheese. Mix well and season, then scrape into the baking dish. Place in the oven, and bake 35 minutes or until it’s set and the top is lightly browned. Serve hot, warm or room temperature.

Yield: Serves four to six.

Advance preparation: You can prepare the squash through Step 1 up to a day or two before you assemble the gratin. The gratin will keep for four or five days in the refrigerator and reheats well.

Nutritional information per serving (four servings): 220 calories; 12 grams fat; 4 grams saturated fat; 173 milligrams cholesterol; 16 grams carbohydrates; 3 grams dietary fiber; 103 milligrams sodium (does not include salt added during cooking); 13 grams protein

Nutritional information per serving (six servings): 146 calories; 8 grams fat; 3 grams saturated fat; 116 milligrams cholesterol; 11 grams carbohydrates; 2 grams dietary fiber; 69 milligrams sodium (does not include salt added during cooking); 8 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com. Her new book, “The Very Best of Recipes for Health,” was published in August by Rodale Books.

Making Lemonade from Lemons

2010-09-07T11:13:00.002-06:00

I recently had a pity party. I really don’t like them and I don’t like being invited to them, so I tend to not burden my friends with an invitation.

I found myself wallowing in the old “what am I, chopped liver?” thoughts. I went home that night and really spent time by myself, thinking. Yeah, I know, scary stuff-me thinking. But I did. And what I realized is a hurtful childhood memory was driving my pity party. Lucky me, I am pretty astute to that particular episode and the feelings that arise from the memory of it. This did help me flash forward to the present and say, “hey, wait a minute, I’m not 10 years old anymore” (haven’t been for a looong time). The realization helped bring me back to the current situation I was in and the reason for my pity party. I then thought things through carefully and sorted out my woes and felt much unburdened and refreshed when I was through and I managed to not do any emotional eating, though a Snickers was sounding mighty comforting.

I do believe that some people see life through the “glass half full” all the time or “glass half empty” all the time. I am not sure where I fall on this. I do know I am trying to be more positive and have lots of talks with myself, hmmm, that makes me sound a bit, well, let’s say that it sounds like I am one donut shy of a dozen. I guess I should say I am trying to think things through more and look at things in a more positive light. And you know it does help with how I feel about things and view the world, OK, maybe not the world, my cynicism remains intact on the world. Trying to look at things in a more positive manner can change a person’s outlook , demeanor and how we approach life’s problems.

Enough about me, let’s talk about you. How can you take life’s bitter, hard to swallow moments and make them palatable?

· Make a list with 2 columns. In one column list out what is not working for you. In the other column, list 3 possibilities. Write what matters to you, what is important, what is of interest to you. Look at the 2 side by side, you will see what is currently missing in your life. This may help you put things in perspective and even help move you forward. (Special thanks to my friend Judith for this). What I learned is, we can’t always make sweeping changes, much as we like but we can work on how to make the current “issue du jour” work for us. No easy task but a challenge to get you thinking and motivated.

· Here is another way to think about this and I do love this and take full credit for it, take a globe and hold it. I think so many of us are conditioned to look at the US where we live and maybe look east to Europe or west to Asia. Do you ever think of turning the globe over and looking at Australia, New Guinea? That is how I started looking at problem solving. We get so conditioned to doing what we are used to, and there is the old adage, “do what you’ve always done and you’ll get what you’ve always gotten” or another way “stupidity is doing the same thing over and over, expecting different results”.

I do my very best thinking and introspection when I am walking or riding my exercise bike. Exercise is quite good for clearing cobwebs, during or after the event. Your body is revved up and you are de-stressing which can certainly clear your mental vision. It can help you think things through.

Some other tools to help you:
· You use your Keep Track book for monitoring food consumption and physical activity. How about keeping a journal of your feelings? This can help put things in perspective for you. Reading something a few days after you wrote it down can open your eyes, especially after you have calmed down and are not in that vortex of emotions. It can open a pathway for you to make changes, or at least get you thinking about them. It can also help you if you are stress or emotional eating. “I’m mad at my spouse so I will eat this chocolate cake”. As if that is really making things better with your spouse.
· You are going through some wonderful life changes right now by participating in Lifestyle Balance. This is quite empowering. You are taking care of YOU. How great does that feel? Pretty wonderful I suspect. Savor that moment and wrap it up in your brain for a rainy day when you may be having a pity party. Open it up when you need to and enjoy it, relive it. You have taken positive action to care for number one, yes, that's you, keep it up.

30 Days to More Fruits and Veggies
http://www.sparkpeople.com/resource/calendar_2007-09.pdf

Weekly Humor:

My mother taught me about JUSTICE . "One day you'll have kids, and I hope they turn out just like you!"

Yellow Lentils with Spinach and Ginger

2010-09-07T11:08:00.002-06:00

Serves 4
Ingredients

1 teaspoon white or black sesame seeds
1 tablespoon olive oil
1 shallot, minced
1 teaspoon ground ginger
1/2 teaspoon curry powder
1/2 teaspoon ground turmeric
1 cup yellow lentils, picked over, rinsed and drained
1 1/2 cups vegetable stock, chicken stock or broth
1/2 cup light coconut milk
2 cups baby spinach leaves, stemmed and chopped, or 1 cup frozen chopped spinach, thawed
1/2 teaspoon salt
1 tablespoon chopped fresh cilantro (fresh coriander)

Directions
Toast only the white sesame seeds before using. Place the sesame seeds in a small, dry saute or frying pan over medium heat. Cook briefly, shaking the pan often and watching carefully to prevent burning. Remove the seeds from the pan as soon as they begin to turn brown. Set aside.

In a large saucepan, heat the olive oil over medium heat. Add the shallot, ginger, curry powder and turmeric and cook, stirring, until the spices are fragrant, about 1 minute.

Add the lentils, stock and coconut milk. Raise the heat to medium-high and bring to a boil. Reduce the heat to low, cover partially, and simmer until the lentils are tender but still firm, about 12 minutes. The mixture should be brothy; add a little water if needed.

Stir in the spinach, cover and simmer for about 3 minutes longer. The lentils should still hold their shape. Uncover and stir in the salt. Serve hot, garnished with the cilantro and toasted white or untoasted black sesame seeds.

Nutritional Analysis (per serving) 239 Calories, 14 g protein, 36 g carbohydrates, 5 g fat, 0 mg cholesterol 169 mg sodium, 9 g fiber

from EAT RIGHT MONTANA

2010-08-27T13:15:00.000-06:00

Extension Agents Help Women Get Strong
For Life’s Heavy Lifting

Ah August in Montana! The final month of summer means lots of physical activity for Montanans - outdoor fun as well as plenty of farm, ranch, and garden work. Thanks to a series of classes taught by Extension agents across the state, many older women are now better able to handle the challenges of daily living.

“Since 2007, over 400 Montana women have enhanced their strength and improved their health with MSU Extension’s StrongWomen™ program,” says Lynn Paul, PhD, RD (registered dietitian), Extension Food and Nutrition Specialist at MSU in Bozeman. “These classes, taught by me and 23 Extension agents in 15 counties, have been a tremendous boost for how participants feel and what they are able to do. Our research, conducted with Dr. Rebecca Sequin from Tufts University, has documented improvements in strength, balance, endurance, and sleep, as well as reduction in pain from arthritis and other conditions.”

The Extension agents who lead StrongWomen™ classes enthusiastically practice what they preach, since they are all required to do strength training themselves. They have numerous stories to share about the benefits of the classes from all corners of the Treasure State.

· Jona McNamee, Cascade County: A striking benefit of StrongWomen™ classes is that participants do not break bones when they take a tumble down the stairs or slip on ice in the winter. Stronger muscles help protect our aging bones, plus we actually teach women how to protect themselves in a fall. I also often hear that women in our classes sleep better at night and have fewer aches and pains during the day.

· Barb Andreozzi, Deer Lodge County: Ages in our classes range from 42 to 90, with an average around 70 years ‘young.’ I constantly hear that the participants are able to get back to doing things that they used to do - carrying 25 pound bags of dog food, pulling clothes over their heads easily, and keeping their balance on uneven ground. In many ways, these classes help people maintain an active, healthy, independent lifestyle.

· Jane Wolery, Teton County: For me personally, one of the biggest benefits is sleeping better at night. And, researchers have discovered that sleep is very important for both our mental and physical health. Our participants also report quicker recovery from accidents, like falling off a horse, and wonderful improvements in their endurance for the outdoor activities they love, like fly fishing.

“The evaluations for MSU Extension’s StrongWomen™ classes have been extremely positive. Overall, the participants rate the class 9.7 on a scale of 1 to 10,” notes Paul. “That’s why we are doing research to learn how best to deliver programs like this in rural areas of Big Sky country.” If you want to be stronger and feel better this fall, Dr. Paul recommends these ways to get into a strength training groove:
· Contact your county MSU Extension Office to find out about upcoming StrongWomen™ classes.
· Visit StrongWomen™ online (www.strongwomen.com/) for a variety of follow-along fitness programs.
· Look for local strength training programs through fitness centers or certified personal trainers.

Will Power or Won’t Power

2010-08-16T09:30:00.002-06:00

This blog will run for 2 weeks while I search for my creative muse.

Will power-self discipline, the ability to refrain from eating that second helping of chocolate cake. Who ME?? OK, it was in the house and getting older by the day…. I readily admit there are times I use the, ahem, “logic” of what’s the difference if I eat it all now or over a week, I will be consuming it. Doesn’t make sense unless you have been in that position. The real test is the ability to give yourself permission to NOT EAT IT ALL in one sitting. You actually might get through the week without obsessing on that sweetened, delicate morsel of heaven sitting in the refrigerator, calling your name.

Raise your hand if this ever happened to you, past or present—it was the cause of many fights between my brother and me when we were living at our parents, I can’t say when we were kids cause it followed us into college. There is one, let’s say ice cream sandwich-Carvel to be exact, “flying saucer” to be even more specific, the equivalent in Montana is Dairy Queen, but I am here to say, Carvel is better quality, but, I digress. Sitting in class, taking the train and the bus and then walking home, opening the freezer, and WHAT, where is the FLYING SAUCER? Out walks my younger brother, licking his lips, “I ate it”, me-“what do you mean you ate it? That was mine”-him-“nuh uh, didn’t have your name on it”. me-“Maaaaaaaa”.

The good news is that now, as an adult, and it is just my husband and me and, if there is a treat we both really covet, we will share it. Not only is it thoughtful, it is half the calories, and that, is will power.

I liken will power to the cartoons I remember as a child. The character has to make a decision, there is a devil on her one shoulder whispering in the ear,” go ahead, eat it, you know you want to” and on the other shoulder is an angel, whispering in the other ear, “no, don’t do it, you worked so hard to lose those 10 pounds”.

I was reading an article on sparkpeople.com written by a behavioral expert who lost a bunch of weight himself. He says there is guilt and then there is toxic guilt. The toxic guilt is when you pulverize yourself, after the fact, for doing something you know is not good for you. Old fashioned guilt is the kind you feel when you are in the process of contemplating doing something that maybe you really don’t want to do and you are still thinking about doing it. He goes on to say it is when you actually feel the guilt that determines if it is appropriate guilt or toxic guilt. Makes sense.

How did I stray from will power to guilt? Easy, what happens when you lose your will power? Well, you engage in an action that perhaps you didn’t really want to but lost your control and then what happens? Say it with me “I feel guilty”. Then there is shame, I will leave that for another blog but you can read a small blip about both guilt and shame here.

"Guilt says I've done something wrong; shame says there is something wrong with me. Guilt says I've made a mistake; shame says I am a mistake. Guilt says what I did was not good; shame says I am no good." Bradshaw (1988). http://www.noogenesis.com/malama/guilt.html

Going back to the angel and devil sitting on the cartoon character’s shoulder, here are steps that the Dean Anderson of sparkpeople.recommends:

“End the Toxic Guilt Trip: Exercise Your Healthy Lifestyle Conscience
Fortunately, the solution to the problem of toxic guilt is really quite simple, at least in theory. All you have to do are three simple things:
1. When that quiet, nagging voice in your head starts saying that you are about to do something it doesn't approve of, listen to it. Stop what you're doing for a few moments to ask yourself, "Is this what I really want to do?"
2. If you agree with the voice, decide not do the thing in question. If you disagree, decide to do it. And if you're not sure (or if you halfway want to and halfway don't), try to postpone your decision (and action) until you've had a chance to sort things out a little more.
3. After you've made your decision, act! Then take a few more seconds to notice how you feel about what you just did. Nothing fancy here, no psychoanalyzing yourself, no reading yourself the riot act if you didn't do what you wanted. Just note what you decided, what you actually did, and how you felt afterwards. File this in the memory banks for future reference. “
http://www.sparkpeople.com/resource/wellness_articles.asp?id=692

"If you got a traffic ticket would you break every traffic law the rest of the day? Then why toss the whole day over a slice of pizza?" The same goes for your exercise plan. If you can't fit in your full session, why does it make sense to do nothing instead? Wouldn't you want to be 50 or 100 calories instead of zero? Or lose half a pound instead of none?” In other words, you had some “won’t power”, don’t dismiss everything you accomplished. Brush that little negative voice off your shoulder, and tomorrow is another day. Start it with a clean page.
Excerpted from the January 11, 2010 blog From: Spark People Blog

Weekly Humor

Have you any idea how many children it takes to turn off one light in the kitchen? Three. It takes one to say, "What light?" and two more to say, "I didn't turn it on." -- Erma Bombeck

Summer Slaw

2010-08-16T09:29:00.001-06:00

Serves 8

It doesn’t get any easier than this and it is tasty too.

3 cups shredded cabbage (can use bagged slaw mix)
1 cup berries – your choice-mix 'em up for some color variety
1 cup chopped cantaloupe

Dressing
5 TBS Fat Free Miracle Whip
1 TBS honey
¼ tsp poppy seeds

Mix dressing and pour over salad and mix well. Refrigerate at least 1 hour before serving.

Nutrition Information
8 Servings, per serving

Calories 37.4
Fat .5 g
Sodium 85 mg
Potassium 166 mg
Carbohydrates 8.6 g
Protein .7 g

Pay Now or Pay Later

2010-08-09T11:19:00.002-06:00

I recently saw a repeat of a news show on healthy lifestyles, obesity and food choices. I have excerpted from the show transcripts. http://www.cbsnews.com/stories/2009/10/25/sunday/main5419040.shtml?tag=contentMain;contentBody

“But, how do you make healthy choices when they simply do not exist?

Lucinda Hudson and Holland Brown led a 12-year battle to bring a grocery store to this Philadelphia neighborhood.

"It was horrible, to say the least, about a community as big as this, to have no supermarket!" said Hudson.

Jeff Brown owns this Shop Rite franchise. He opened four locations in the inner city, thanks to grants and loans, all part of a Pennsylvania program designed to encourage healthier living.

Before the supermarket opened, the only options in the neighborhood, said Brown, were small bodegas. "And the bodegas did not have a lot of fresh food, and their prices were very expensive. So we have a situation that the poorest of us had to pay the most. And that's the part that just doesn't work.

"Success here is tallied in the receipts. This store sells the same amount of fresh foods as its more affluent, suburban counterparts. And even if fresh costs more, Regina Brown says it's worth it:

"It's going to cost you one way or another," Regina Brown told Doane.

"It's going to cost you health-wise - or it's going to cost you money-wise. Either way you pay. So I'd rather pay this way."

"Pay on the front end?" asked Doane.

"Pay on the front end, yeah," she said.

And those "back-end" health care costs may only get bigger.”

I wanted readers to see this section for 2 reasons, it’s inspiring what determination can accomplish and specifically for the part bolded.

Some of us don’t want to “pay now” by making healthy choices. Some people want to “pay later”.
· Did you know if you are newly diagnosed with diabetes, you can expect to shell out about $4200 more a year in medical expenses? I don’t know about you, but I can have lots of fun with $4200 a year.
· According to a study by the University of Chicago the number of Americans with diabetes will increase from 24 million to 44 million people by the year 2034. The health care costs will increase from $116 billion to $336 billion a year. www.forbes.com 1/13/2010.
Ouch.

“Of the $5.3 billion GM spent on medical bills last year (2006) an estimated 25 percent could be traced back to unhealthy habits such as overeating, lack of exercise, stress, cigarettes and alcohol.”

GM has 90,000 diabetics among the people on their health plan, (this is from an article written in 2007.) The diabetics on the plan who are younger than age 65 cost the company $12,000 a year for medical care that is related to diabetes. The folks over 65 are on Medicare and still cost the company about $5000 per year. Other diabetes related problems include heart disease, blindness, kidney failure, limb amputation. Ka -ching. From The Detroit News: http://detnews.com/article/20061025/LIFESTYLE03/101220017/Losing-the-battle-of-the-bulge#ixzz0vTozoLKE

“The future belongs to those who prepare for it today” Malcolm X

Do you take your car/truck in for regular oil changes and tire rotation? Have the brakes checked periodically? Wash your vehicle, vacuum it, and keep it clean? It is likely your home away from home, we spend lots of time driving across this vast state, to and from work or chauffeuring kids to activities.

Stay with me here, I am getting to the point. What I am driving at (no pun intended) is this: most of us take better care of our vehicle than we do our bodies. Guess what, car parts can be replaced. Body parts, well, some parts are replaceable, but at a very high cost, physically and financially. But let’s face it, by the time you have a body part that needs replacing, it has been pretty well battered. Think about this, are you driving around on bald tires? Is your oil light on? Exactly. You are taking care of your vehicle. Why aren’t you taking as good care of yourself? A car can be replaced. Sound familiar? This is from the April 12 blog.

"If I knew I would live so long, I would have taken better care of myself." Mickey Mantle

According to a study by Franco et al, in people with diabetes who are 50 years and older, the life expectancy for men is 7.5 years less than men without the disease and diabetic women lived an average of 8.2 years less than women without the disease. Tack on heart disease associated with diabetes and the years for men fell to 7.8 years and women 8.4 years. Arch Intern Med. 2007 Jun 11;167(11):1145-51.
Associations of diabetes mellitus with total life expectancy and life expectancy with and without cardiovascular disease. Franco OH, Steyerberg EW, Hu FB, Mackenbach J, Nusselder W.

What does $4200 buy you?

· Co-pays to the doctor
· Co-pays for lab work
· Co-pays for medication
· Co-insurance, this is your out of pocket expense for what your insurance does not cover
· Lost time from work for you and possibly your spouse
· Lost time from enjoying life cause you feel crummy

~OR~

Just for the heck of it I priced out 3 very nice vacations. This is what I found on-line for under $4200:
· Round trip from Helena MT
· Travel from January 31, 2011 – February 14, 2011
· All 3 trips are for 2 people and include air fare, a stay at a 5 star hotel and car for 2 weeks

· To Maui - $3802
· To Venice, Italy- $3609
· To Paris, France -$3826

“You’ll never miss the water till the well runs dry” WC Handy

Joke of the Week

My mother taught me TO APPRECIATE A JOB WELL DONE.
"If you're going to kill each other, do it outside. I just finished cleaning."

Curried Brown Rice and Wheatberry Salad

2010-08-09T11:15:00.000-06:00

Yield: Serves six.
Salad ingredients
2 cups, tightly packed, cooked brown rice
2 cups, tightly packed, cooked spelt or wheatberries
1 can chickpeas, drained and rinsed, or 1 1/2 cups cooked chickpeas
1/4 cup chopped chives
1 red pepper, diced
1 broccoli crown, broken into small florets and steamed four minutes
1/4 cup chopped or slivered almonds, lightly toasted
1/4 cup raisins (optional)

For the dressing:
3 tablespoons fresh lemon juice
3/4 teaspoon curry powder (more to taste)
Pinch of turmeric
1/4 teaspoon chili powder (optional)
Salt to taste
1 small garlic clove, minced or pureed
3 tablespoons extra virgin olive oil
1/3 cup plain low-fat yogurt
Lettuce leaves or radicchio leaves for serving (optional)

1. In a large bowl, combine the grains and remaining salad ingredients.
2. In a medium bowl or measuring cup, whisk together the lemon juice, curry powder, turmeric, chili powder, salt and garlic. Whisk in the olive oil and the yogurt. Taste and adjust seasoning. Toss with the grains. Serve on lettuce or radicchio leaves if desired.

Advance preparation: The grains freeze well and will keep for three or four days in the refrigerator. Steamed broccoli will keep for two or three days in the refrigerator. You can assemble the salad through step 1 hours before you make the dressing and toss the salad.

Nutritional information per serving: 341 calories; 11 grams fat; 1 gram saturated fat; 1 milligram cholesterol; 52 grams carbohydrates; 9 grams dietary fiber; 208 milligrams sodium (does not include salt added during cooking); 12 grams protein

From: New York Times Martha Rose Shulman can be reached at martha-rose-shulman.com.

Decisions and Choices

2010-08-02T08:34:00.002-06:00

Webster’s Dictionary Definitions:
Choice: “the act or opportunity of choosing or the thing chosen” “Choice suggests the opportunity or privilege of choosing freely”.
Decision: “A determination arrived at after consideration”.

I really never gave much thought about the differences between choice and decision until I started writing this. It gave me pause to think (uh oh!). You make your choice after deciding upon something. I like the use of the word “opportunity” in the definition of choice.

“The road to better health is paved with the small decisions we make every day.” Tara Parker –Pope, New York Times

Do you realize first, how lucky we are at the choices we do have because we live in this country? I am not going to wave flags or anything, but think about it. We can go grocery shopping and well, just look at the cereal aisle in a supermarket. Three shelves of cereals (or maybe it is four, I have to pay better attention), the selection runs from the front of the store to the back of the store. Top to bottom. Anything from healthy, whole grains to sugar shock, hot or cold, small boxes, large boxes, premium brand to store brand, super expensive to somewhat affordable. We have our choice of coffee, flavored coffees, flavored coffee creamers, plain coffee, whole bean, ground bean, fine ground or course ground, dark roast or breakfast roast, de-caffeinated. Milk, have you ever looked at the milk selection? Whole milk, 2%, 1%, skim milk, chocolate milk, half and half, soy milk, flavored soy milk, almond milk. I could go on and on but you probably get where I am going. No wonder I can’t stand grocery shopping and stick to my list, get in and get out.

We all have choices. I am quite fond of saying that even making no decision is a choice. But remember, you have to live with the fact that the window of opportunity may have gone by and you chose to do nothing or even worse, someone else makes the decision for you. I don’t like that unless I am prepared to live with someone else thinking they know me that well to make a decision for me, not so much.

I recently took a defensive driving class offered by the State. We learned from a video that for every two miles a person drives, they make about 400 observations, and that those 400 observations result in about 40 decisions. It then said that even if the driver is paying attention, one of those 40 decisions is a mistake. While most of those mistakes are minor and don't result in a crash, any one of them could be dangerous in the wrong circumstances. They then said that when you are distracted, the number of mistakes goes way up, they didn't give a number.

This all makes me wonder about how this flows into our daily life outside of the car, especially when grocery shopping or to exercise or how ‘bout restaurant menus and how we can easily get derailed with those tantalizing, tempting tidbits of fatty or sugary foods. Some people get overwhelmed by too many choices and will grab an item without really paying attention.

In Lifestyle Balance you are taught to read labels. This may well be a new experience for you and yes, it can be overwhelming at the beginning. How many labels must you read before making the decision to choose the low-sodium store brand diced tomatoes? I have trained my eyes to zero in on the fat content, I look for trans fats and I also look for high fructose corn syrup in the ingredients. Those are my three purchase guidelines. Low fat and no high fructose corn syrup if I can avoid it. To make your life easy, set your own label rules to live by. You will also know what brands you like and which ones to avoid. I finally found a brand of yogurt I like that has no high fructose corn syrup.

How do you do your shopping? Go with a list of specific items and stick to it? Do you go with perhaps an idea of what you need? Do you wing it and just roam up and down the aisles and look for things to see if you need them? Do you plan your weekly or monthly meal menu and buy what you will need to plan your meals? We are all different and what works for one person may not work for you. Keeping this in mind, how do you feel when you are shopping this way? If you find your anxiety rising, perhaps it is time to change how you do your shopping. Go with a list if roaming the aisles is too much to handle. Using a list also helps you stick to your budget and keep you from buying impulse items, since the list may not take you down a particular food aisle. I get overwhelmed when there is too much to choose, sensory overload.

Decision making can be a stressful situation, even when what you are deciding on is fun. If you have issues with making decisions, here are some ideas for you to digest. Source: http://www.stressdirections.com/tools/tools_cognitive.html#Decision%20Making%20Skills

· Identify what decision needs to be made. If it is a big decision then think things through and think of the impact on yourself and others. Try the old Ben Franklin list, a list of pros and cons.
· Gather information you will need. Making an informed decision is empowering. Why, just this morning our refrigerator freezer decided to go on the fritz. I had already been doing research to purchase a new fridge so don’t feel as freaked out as I might be going in with no information.
· Options. I like options. I like having a plan A, B and possibly plan C. Sometimes what you think is the best decision turns out to play a second when compared to other ideas.
· Once you make up your mind, act on it. Be open to compromise if your first choice is not available to you.

Smart Choices and Healthy Lifestyles

· Get out and walk. Move. Ride a bike, dance, swim, or? You fill in the blank for what you enjoy doing.
· Eat 5 servings of fruits and veggies daily. Don’t get overwhelmed, sometimes a large apple is the equivalent of 2 servings. You may reach a point where a fresh peach sounds much better than a piece of cake.
· Buckle up when in a car. Wear your seat belt.
· Quit smoking. Don’t smoke? Don’t start. Need help? Montana Quitline 1-800-QUIT-NOW (1-800-784-8669).
· Avoid secondhand smoke.
· Wear sunscreen.
· Reduce the fat in your diet. Read food labels. Avoid saturated fats and trans fats.
· Eat fish at least twice a week.
· Have kids or grandkids? Be a role model for them to establish healthy habits.

This was from an e-mail I received recently at home.
'Life is all about choices. When you cut away all the junk, every situation is a choice. You choose how you react to situations. You choose how people affect your mood. You choose to be in a good mood or bad mood. The bottom line: It's your choice how you live your life.'

Friends, as I write this, I am choosing to be in a good mood. The fridge that was supposed to be delivered today is damaged and that was the last one in the store. The next won’t be in for maybe 2 weeks. I choose to be happy, I choose to be happy…

A little humor

Q: Is it common for senior citizens to have problems with short term memory storage?

A: Storing memory is not a problem, retrieving it is a problem.

Gingered Noodle Salad with Mango and Cucumber

2010-08-02T08:32:00.000-06:00

6 servings

Dressing:
6 TBS rice vinegar
1 ½ TBS canola oil
1 ½ tsp peeled and chopped fresh ginger
1 tsp minced fresh jalapeno (or to taste, can add more or omit)
1 garlic clove chopped

For noodles:
8 oz bean thread noodles or rice noodles (can find in Asian food section of market) or use whole wheat noodles or Udon noodles
1 English cucumber (or regular if can’t find English), halved lengthwise and thinly sliced diagonally
1 bunch scallions, thin sliced diagonally (appx 1 cup)
1 firm-ripe mango, peeled pitted and thin sliced*
2 carrots diagonally sliced thin
1 cup fresh cilantro springs (can omit if you don’t like cilantro)

* Can’t find mango? Try papaya, maybe peach-get creative-blueberries might work well

Dressing: Blend all dressing ingredients in a blender until smooth.

Noodle mixture:
For long noodles break them in half before cooking. Follow directions on package for cooking noodles. If the directions are not on the package, usually you soak them in boiled water until they are soft. Udon noodles and whole wheat noodles are boiled in water till done.
Drain noodles and rinse under cold water, drain noodles again and blot out excess liquid.
Put noodles in large bowl and toss with dressing and add vegetables/mango and lightly toss. Add cilantro if desired.

For added protein-serve with grilled chicken, fish or thin sliced beef

Nutrition Information:
6 servings, per serving
240 calories
4 g fat
261.5 mg sodium
22.3 g carbohydrates
1.2 g protein

Added protein per serving:

2 chicken breasts, boneless, skinless
Calories 129.8
Fat 1.5 g

Flank steak thin sliced 6 oz
Calories 88
Fat 4 g

Salmon , 6 oz ( a high fat fish)
Calories 89
Fat 5 g

Orange roughy, speckled trout, halibut, mahi mahi are low fat fish – 6 oz
Calories 50
Fat .5 g

Russian Vinaigrette (Vegetarian version).

2010-07-26T08:52:00.004-06:00

Serves 6

Russian vinaigrette is the most popular salad in Russia, especially during a winter because most of ingredients are pickled or marinated.

Notes from Diane: I had this delectable dish in Seattle. I was able to find a recipe that had same ingredients. Please enjoy.

Russian Vinaigrette Recipe Ingredients

4 medium cooked beets, diced into cubes
4 medium boiled potatoes diced into cubes
2 pickles diced
1-2 medium onions, sliced thin
1 cup frozen green peas
2 medium boiled carrot sliced and cut into cubes
1 medium sliced pickled cabbage
Sauce consisting 3 tablespoons canola oil, 1 tablespoon vinegar, 1 teaspoon mustard, salt, dill

Russian Vinaigrette Recipe Instructions

Mix cubed potatoes, cucumbers, onions and carrots. Add sliced pickled cabbage and green peas. Add beets into mixture and add the sauce. Mix well. Put it into a fridge and leave for an hour until it becomes cold.

Nutrition Information
Per serving
Calories 286
Fat 12.5 g
Sodium 714 mg
Potassium 779 mg
Carbohydrates 38.6 g
Protein 6.7 g

All About Change

2010-07-26T08:34:00.003-06:00

I probably could just pull quotes from Brainyquote.com about life changes and write my blog using quotes. I like quotes, they are inspiring.

What I found interesting is that when looking for information on life changes, “stress” came up quite a bit. Hmmm. Not all change is stressful is it? The more I read I learned that yes, even positive changes are stressful, they result in different routines, making life adjustments, adjusting to the unfamiliar. Newly married, new baby, new job, buying a home, starting college, graduating college and having to find your way in the world, you get the picture. Then there are the negative changes, a death, illness, divorce (I suppose that one could be a positive change!), loss of a job, your college graduate moving back in with you because they can’t find a job cause the economy sucks and you turned their old bedroom into a nice crafts room.

Change- I put it into 3 categories
· It is our choice
· It is thrust upon us by someone else
· It is out of our control
An example of each
· Getting married
· Reorganization at work
· Illness

Regardless of what the change is in our life, we have become familiar and comfortable with our life as it is, good or bad. You are in a rut, afraid to make a change, that in your heart you want but, well, the rut is so comfortable and it is a known. You can count on the familiarity of knowing what to expect.

I recently heard someone speaking about change and how to adapt. What resonated was what I keep saying and what you, as a Lifestyle Balance program participant have been hearing: baby steps.

I have become fond of saying you can’t eat an entire elephant in one sitting, you have to take small bites, and eventually there won’t be any left. OK, the visual isn’t pretty and I think elephants are incredibly smart and sensitive, but you get what I mean, they are enormous and you have to tackle enormous projects in small steps or it is overwhelming and frightening. Change happens, it happens whether we like it or not and we can either fight it or deal with it in a positive way.

A study was done of 400 AT & T executives who lost jobs during a corporate reorganization. It was a 5 year study. Researchers found that of the 400 people, appx 66% of them did not fare well and weather the changes. They suffered both physically and emotionally.

The 34% who survived and thrived were found to have similar character traits. The researchers called these people “good copers”, “stress hardy”. The three “C’s” to success in adapting to change are below:

· Commitment to a strong set of values. Having a sturdy infrastructure of family and community to support the ability to make necessary changes.
· Control is the opposite of being helpless. Take action, don’t be a victim. While we don’t always have choices regarding the changes, we can control our reactions to them and how we choose to deal with them. Like I have said in previous blogs, we cannot prevent stress but we can control how we handle it. I am speaking of individual control over self, not a control freak who is dictating to you what, how, when and why to do something. That surely causes much more stress and is a topic for a separate blog!
· Challenge is the belief that change is not a threat to our security. It is an opportunity to be creative, a puzzle to be solved.

Family dynamics can change when a family or friend is having difficulty accepting the new you. You can go back to my December 14, 2009 blog for more information. If it is problematic, please seek counseling.

Change is inevitable. It’s like swimming in the ocean in a riptide. Whoever “they” are, they tell you to not fight the current, go with it, the current passes and you will be able to swim back to shore. If you fight it, you are panicking and burning up valuable energy that won’t save you. OK, so, I grew up at the beach and I do realize that there are lots of people in Montana who have never seen the ocean. I am versed in beach speak. I have no idea how to translate this to float trips, hunting trips or backpacking. If you are reading this and wish to share, please do so.

Suggestions for successfully handling change
· Talk about your plans: Use present tense words: “I am going to” instead of “I will”. Tell family and friends and they will begin asking you about your plans and how they are progressing.
· Rattle your routine: Want to start exercising more and have equipment you bought that is now an expensive clothing rack? Move it into the living room. Again, family and friends will be asking about the exercise bike in the living room and you tell them you are using it to exercise.
· Tell a friend: A friend will hold you to your plan. That is why they are your friend. A really good friend will be doing it with you. Getting up at 6 for a morning walk. Meeting you for a workout at the health club. And, shopping with you for jeans a size smaller because you both dropped weight and inches.

At the beginning of this blog I said I like quotes. I leave you with 3 for your enjoyment.

· “Always remember that the future comes one day at a time.” Dean Acheson
· “Things do not change; we change. “ Henry David Thoreau
· “Change is inevitable - except from a vending machine.” Robert C. Gallagher

WEEKLY HUMOR

Q: Why should senior citizens use valet parking?

A: Valets don't forget where they park your car. (And readers, I don’t know about you, but I wish Target had valet parking!)

Salsa with a Twist

2010-07-19T08:18:00.002-06:00

Tired of the same old salsa from a jar? Here are 2 refreshing recipes that will spice up any summer get together

Mango Jalapeno Salsa
Makes 2 cups, 8 ¼ cup servings

2 ripe but firm mangos, coarsely chopped (2 cups)
½ tsp minced jalapeno (if this is too hot for you, Anaheim chili is tamer)**
**If using fresh chili DON’T RUB YOUR EYES OR OTHER SENSITIVE BODY PARTS UNTIL YOUR HANDS ARE THOROUGHLY WASHED
2 TBS coarsely chopped cilantro leaves or 2 tsp dry cilantro. If you don’t like cilantro use parsley or leave it out.
1 TBS fresh lime juice
¼ tsp crushed cardamom or coriander seed

Peel mangos. Using a paring knife, slice thru the pulp down to the seed at ¼ inch intervals, first around lengthwise, then horizontally. Cut the pulp from the seed. You should have almond size chunks.

In a bowl, mix together the mangos, chili pepper, cilantro, lime juice and cardamom. Serve right away.

Nutrition Information, per serving
8 servings, ¼ c each

27.3 calories
.1 g fat
.9 mg sodium
68 mg potassium
7.1 g carbohydrates
.2 g protein

Cranberry Salsa
yield 2 ½ cups 10 ¼ cup servings

1 cup water
2/3 cup sugar
1 12 oz package fresh or frozen cranberries
2 TBS chopped canned jalapeno peppers or use Anaheim chili for a milder salsa
1 tsp dried cilantro or regular parsley
¼ tsp ground cumin
1 green onion sliced
1 tsp lime juice

Combine water and sugar in saucepan, bring to boil over medium heat. Add cranberries and return to boil. Gently boil cranberries for 10 minutes without stirring. Pour into medium glass bowl. Gently stir in remaining ingredients. Cover bowl, allow to cool to room temperature and refrigerate.

Nutrition Information, per serving
10 servings, ¼ c each

56 calories
0 fat
1 mg sodium
14 mg potassium
14.4 g carbohydrate
.1 g protein

Manage Your Stress

2010-07-19T08:12:00.001-06:00

I always grin when I go to a meeting and the presenter says in a bubbly voice with a smile on her face, “Now remember, stressed is DESSERTS spelled backwards”. Yeah, then gimme the chocolate cake and we will call it good, is what I am thinking but don’t say.

Stress can be a barrier for people to maintain healthy lifestyles. There may be a physiological reason for craving foods when we are stressed; it has to do with cortisol and neuroendocrine mediators and stimulated endogenous opiod releases. Don’t ask me to explain it all, if you would like a copy of the article from “Physiology & Behavior”, I will send you a copy. My e-mail is: darave2@mt.gov

I heard this on a conference call the other day and it is so true, we are told we can prevent stressful situations. This only adds to our stress. We are all human and cannot control that we get stressed in a situation but WE CAN CONTROL HOW WE HANDLE THAT STRESS. There are better ways to deal with stress than pounding down a bag of potato chips (I admit it, I did it and it temporarily felt so right at the time, then by time I got home I called a friend who absolved me of my guilty feelings, my tummy was another story).

I found this by Geneen Roth, a recovered emotional eater and author of several books on the subject. “Remember that the pleasure you get from a brownie is as fleeting as anything else. Test it yourself: Take small bites of your favorite food, savoring every morsel. Then see how long it takes for that wonderful feeling to fade.”

I found some suggestions for getting stress under control. I thought most of them were quite useful. As I like to say, take what you like and leave the rest.

· Deep breathing: in through your nose and out through your mouth, repeat about 10 times, after that, continue breathing.
· Stretching: Arms over your head, stretch left then right, or if you prefer, right then left! Stretch your neck by bringing your right ear to your right shoulder, (not literally silly), then do same with the left.
· Exercise: take a brisk walk, climb stairs, if home, try dancing like no one is watching
· Eat well: this doesn’t mean stress eating like cookies, chips, ice cream, it means fresh fruits and vegetables, low fat snacks, water, and these foods won’t stress you out further. Delicious and nutritious.
· Laugh, and often. Laugh at yourself, laugh at your stressful situation, truly, when you think about this stuff in a funny way, you can find the humor. Why, just the other night I was imagining my eyes bugging out of my head while listening to my mother on the phone. Wanna talk stress?
· Talk it out, find a sympathetic friend, share your woes and let your friend reciprocate, their problems may be so bad that yours pale in comparison. If you don’t have someone you can share with, talk to your pets, talk to yourself in the house or car when you are alone, no one will judge you.
· Close your eyes and picture a peaceful place (this may sound hokey, but it does work). I keep hoping if I imagine Hawaii enough I will transport myself there.
· Stare out the window. I like to watch the rain but you can watch the wind blowing or just stare off into space. It is relaxing.
· Take a mental break. If you find yourself in the midst of a situation, excuse yourself and take 5.
· Meditate. Try it for 10 minutes, incorporate it with deep breathing. Transcendental meditation is another story and I cannot tell you how to do it (I never tried).
· Sit and have a cup of tea or a non-alcoholic beverage and savoring the moment and the flavors are relaxing, especially if you are alone and it is a quiet place.
· Finish something that you have been putting off, something easy, or not so easy, it takes your mind off of the matter giving you stress.
· Go out and play. Walk the dogs, jump rope, read a book, whatever makes you happy. Try skipping, you have to smile when you skip.
· Give yourself a neck rub, or better yet, find someone to rub your neck for you.
· Sit up straight in your chair then drop your torso and put your arms and head between your knees and exhale then breathe deep as you come up.
· Remove yourself from the stressful situation if you are able to do so. Take a quick walk. I heard that we store energy in our fingertips. Walk and shake your hands like you are trying to air dry them. I have done it and it did work. A little under your breath grumbling also helps.
· Write your stress down in a journal or a letter (not to be mailed) for your eyes only. If you are writing a letter, when finished, hold on to it a bit and then tear it up. I once burned a letter on the barbecue grill, (didn’t want to start a fire).

I did asterisk a few suggestions, for clarification.

Your Daily Laugh

Begin by standing on a comfortable surface where you have plenty of room at each side.
With a 5 lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.
Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 lb potato bags.
Then try 50 lb potato bags and then eventually try to get to where you can lift a 100 lb potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each bag.

"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca

Contact me at darave2@mt.gov to share how you manage your stress.

Spark People’s 31 Days to Less Stress Calendar, print it, hang it, use it
http://www.sparkpeople.com/resource/calendar_2007-07.pdf

Bow Tie Pasta with Beef and Beans

2010-07-12T09:21:00.000-06:00

Serves 4, total preparation and cook time-40 minutes

1 lb ground beef (95% lean)
1 cup chopped onion
2 tsp minced garlic
1 can (15 ½ oz) great northern beans, rinsed and drained
1 can (14 ½ oz) Italian style diced tomatoes, undrained
1 can (14 -14 ½ oz) ready to serve low sodium beef broth
2 cups uncooked bow tie pasta
2 cups broccoli florets
½ cup shredded Parmesan cheese

1. Brown ground beef with onion and garlic in large non-stick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up in ¾ inch crumbles. Pour off drippings. You can blot the beef with paper towels to absorb more of the grease.
2. Stir in beans, tomatoes, broth and pasta; bring to a boil. Reduce heat; cover and simmer 12 minutes. Stir in broccoli; continue simmering, covered, 5 minutes or until pasta and broccoli are just tender.
3. Sprinkle with cheese.

Nutritional information per serving
Calories 595
Fat 11 g
Saturated fat 5 g
Monounsaturated fat 4 g
Cholesterol 83 mg
Sodium 1013 mg
Carbohydrate 77g
Protein 46 g
Fiber 9.4 g

Recipe from The Healthy Beef Cookbook

Reward Yourself

2010-07-12T09:03:00.002-06:00

We all enjoy rewards, prizes, gifts, especially as recognition for a job well done. Your efforts are appreciated, by you and perhaps someone who recognizes your efforts. These little things boost our spirits and put a smile on our face and a song in our heart. Below please find a list of ways you can reward yourself or give someone a hint on what you would like. This is for your hard work to improve your health by making lifestyle changes.

CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
1. Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
2. Create an actual plaque or trophy for yourself, or buy one.
3. Give yourself badges of honor for different levels of accomplishment.
4. Take a vacation or weekend getaway.
5. Take a day off from any goal activities.
6. Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
7. Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
8. See a movie.
9. Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
10. Go for a spa treatment or massage.
11. Buy yourself a gift certificate.
12. Take a limo ride.
13. Subscribe to a magazine you always wanted.
14. Do something outdoors..
15. Watch your favorite TV show.
16. Buy something for your hobby.
17. Read a funny book.
18. Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
19. Find some time to be by yourself.
20. Pay someone to do the yardwork or house cleaning this week.
21. Fly a kite.
22. Be a kid for a day.

Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
From http://www.sparkpeople.com/resource/motivation_articles.asp?id=86

Compliments:
· WOW, you look fabulous and must feel GREAT. Good for you.
· All your hard work paid off BIG TIME
· I am so proud of you.
· You must be so proud of yourself

Read a funny book.
Funny Authors who write funny books (from my personal reading list-please share yours)

· David Sedaris- for biting sarcasm and wit about his life, past and present, laugh out loud funny
· Jean Shepherd -(who hasn’t seen “A Christmas Story”?) His writing is funny and takes you back to a gentler time
· Janet Evanovich- her writing can be off color to say the least and I consistently laugh out loud
· Bill Bryson- combines his humor with the environment and the funny things that happen along the way, laugh out loud funny
· Go back to your childhood, remember Pippi Longstocking? Read Winnie the Pooh Meets a Heffelump, I remember reading that to my brother and not being able to get through the story I was laughing so hard.
· If you have a favorite book that makes you laugh out loud, please share with us, something to make us laugh is always welcome.

Now, I just want to share this with you, there is nothing more embarrassing than being on public transportation (like the NYC subway) and reading a book that tickles your funny bone and laughing so hard you are crying and having no control over yourself. I plead guilty.

Find some time to be by yourself
To me, this is the greatest reward. What do you love to do that you put off? Is it curling up with a good book, going for a peaceful, solitary hike? (If so, leave a note where you are going), going to a museum, a bike ride, taking a long drive in the car with good tunes to sing along with? The world is your oyster and you earned the pearl.

Make a grab bag of little prizes
When you reach a significant goal, reach in and get your reward! I read that one woman gave her friends $5 to pick out small items.
Take this a step further, give your friends money and have them pick little gifts out for you and wrap them, put them in a box and then select one as your reward.
Certainly, if you prefer to surprise yourself, buy little items and wrap them and put them in a box or basket and you probably will forget what you bought and it will be like your birthday each time you select a goodie.

Go for a spa treatment or massage.
Really, do I need to explain this one? Go and enjoy.

Fly a kite
Let me add to this, go be a kid for a few hours, do silly things, if you are doing them by yourself, no one will judge you. Finger paint, play in mud, buy some Play-Doh and make things, doncha love the smell of Play-Doh? Color in a coloring book with NEW CRAYONS. Blow bubbles, it’s really fun to do it in front of the dog or cat.

Buy something for your hobby
Have you been procrastinating on buying something for your hobby? Don’t have a hobby? Take some time to find something that sparks your interest. You know what else? You will be amazed at how fast the time goes and you won’t think about eating either. Take a class-art, dance, martial arts (great physical activity), what is your heart’s desire?

Take a day off from any goal activities.
Now, this can be an eye opener. I know that I am so used to walking my dogs that I don’t know what to do with myself when my husband has walked them (they are getting old so 2 walks in quick succession goes over like a lead balloon). See what your reaction is to a day without your goal activities. I am willing to bet that it won’t be as tantalizing as it sounds. Let me know.

Did you do something that was not on the list that really worked well for you and made you smile from ear to ear like the Cheshire Cat? Please let me know, I’d love to post it.

“You get credit for what you finish, not what you start.” Author unknown

Hot Fun in the Summertime

2010-06-28T08:10:00.002-06:00

Happy 4th of July
this blog will run through July 11. Have fun, be safe

I am writing this on the official first day of summer. July 4th is coming up. Time for camping trips, picnics, reunions and summer fun.

Food safety tips to keep you out of the emergency room with food poisoning:

“Bacteria love the hot, humid days of summer, and grow faster than at any other time of the year. When the temperature is above 90 F, the time perishable food can be left outside the refrigerator or freezer drops from two hours to one hour.
· At the same time temperatures rise, we're more likely to leave food unrefrigerated for longer time periods. Food sits out at picnics, barbecues and during travel.
· Keep perishable foods cool by transporting them to a picnic site in an insulated cooler kept cold with ice or frozen gel packs. Perishable foods include meat; poultry; seafood; eggs; dairy products; pasta; rice; cooked vegetables; and fresh, peeled and/or cut fruits and vegetables.
· Pack the cooler immediately before leaving home with foods that have been kept chilled in the refrigerator.
· Avoid frequently opening the cooler container containing perishable food. Pack beverages in one cooler and perishables in another.
· Keep the cooler in an air-conditioned vehicle for transporting and then keep in the shade or shelter at the picnic site. To avoid frequently opening the cooler, open it once to remove only the amount of food that will be eaten immediately. Keep raw meat, poultry and seafood wrapped separately from cooked foods, or foods meant to be eaten raw, such as fruits and vegetables.
· Throw away any perishable leftovers that have been kept out over two hours (one hour if the temperature is above 90 F).” From: http://lancaster.unl.edu/food/ftjun04.htm

Confidential from Diane to you: if you feel guilty throwing food away I hereby give you permission, otherwise, just eat it and go straight to the emergency room with your co-pay.

· Keep your cooler clean. Pack items in the order they will be used. Try to not keep opening and closing the cooler.
· Keep hot foods hot and cold foods cold.

For symptoms of food poisoning:
· http://www.mayoclinic.com/health/food-poisoning/ds00981/dsection=symptoms

Barbecuing

Carrying meat, chicken, fish, ribs raw on a plate to the grill? DON’T put the cooked product back on the same unwashed plate. Wash the plate or take a different one for the cooked meat/chicken etc. Same goes for tongs used to place the stuff on the grill, flip it and take it off. Use different tongs. Why? GERMS and cross contamination. If you aren’t at someone’s home, go prepared with extra utensils and plates.

As long as we are talking about grilling meats: THINK LEAN. Chicken breast, low fat hot dogs or turkey franks, read your labels. My theory is this about hot dogs-they are the conduit to sauerkraut so with enough mustard and sauerkraut you can’t even tell that you aren’t “eating the real thing”. Of course, my husband will have my head if I ever serve him tofu hot dogs again, he doesn’t buy my mustard and sauerkraut theory.

Some lean cuts of beef
· Flank steak
· Top sirloin
· Eye round roast and steak
· 95% lean ground beef
· Brisket *flat half”—trim away fat from other side for less fat

**Marinades-once meat/chicken/fish is marinated and on the grill (or the oven or stove top for that matter) it’s OK to toss the leftover marinade onto the cooking meat but NEVER use it as a sauce or juice for the cooked meat. If you want more sauce for the cooked meats, set some aside or make extra.

For more information on food safety please refer to the link below:
http://www.fsis.usda.gov/fact_sheets/Food_Safety_While_Hiking_Camping_&_Boating/index.asp

Sunscreen http://www.aad.org/suntelligence/ Take this quick quiz about your skin’s health and sunshine. The American Academy of Dermatology website has such great information for you to peruse. http://www.playsmartsun.org/sun_safety.htm

Sun Basics
· Use Sunscreen 30 SPF
· Hypoallergenic available for those with sensitive skin or buy the kid’s sunscreen, adults can use it.
· Wear sunglasses, your eyes can get fried from the bright sun,
· Wear a hat, this keeps the sun off your head
· Stay hydrated with water. Alcoholic beverages do not quench your thirst or hydrate you.

Heatstroke and Dehydration- According to mayoclinic.com, children, older adults, obese people and people born with an impaired ability to sweat are at high risk for heatstroke.
“The main sign of heatstroke is a markedly elevated body temperature — generally greater than 104 F (40 C) — with changes in mental status ranging from personality changes to confusion and coma. Skin may be hot and dry — although if heatstroke is caused by exertion, the skin may be moist.
Other signs and symptoms may include:
§ Rapid heartbeat
§ Rapid and shallow breathing
§ Elevated or lowered blood pressure
§ Cessation of sweating
§ Irritability, confusion or unconsciousness
§ Feeling dizzy or lightheaded
§ Headache
§ Nausea
§ Fainting, which may be the first sign in older adults
If you suspect heatstroke:
§ Move the person out of the sun and into a shady or air-conditioned space.
§ Call 911 or emergency medical help
§ Cool the person by covering him or her with damp sheets or by spraying with cool water. Direct air onto the person with a fan or newspaper.
§ Have the person drink cool water or other nonalcoholic beverage without caffeine, if he or she is able.”
From www.mayoclinic.com

Sources about child safety this summer
http://american.redcross.org/site/DocServer/watersafety0609.pdf?docID=735
http://www.aap.org/advocacy/releases/summertips.cfm

And for those of you who take their dogs on outings:
http://www.avma.org/firstaid/default.asp

From me to you: If you are taking your pooch(es) with you, please make sure they have current ID tags. It is heartbreaking when your pet gets separated from you, especially for those of us who find him or her and are trying to reunite Bowser with his/her owner.

Don’t leave pets or children unattended in a hot car, even for a few minutes.

If you don’t have a computer, I will be happy to print off information from any of the links I provided. Diane 406-444-0593.

“Deep summer is when laziness finds respectability.” Sam Keen

3 Marinade Recipes

2010-06-28T08:07:00.000-06:00

Chimichurri

Chimichurri originates from Argentina. It can be used as a marinade or dipping sauce

1 ½ cups chopped flat leaf parsley
½ cup chopped red bell pepper
6 cloves garlic, finely chopped
1tsp crushed red pepper flakes
1 cup olive oil (extra virgin if you have it)
½ tsp fresh ground pepper
½ cup white vinegar
2 TBS red wine vinegar
½ cup water
½ tsp ground cumin
2 TBS dried oregano
1 tsp salt

Mix all ingredients in blender and refrigerate for at least 6 hours before using.

Nutritional Information based on 16 servings as a dip, 1 serving is 3 TBS
128 calories
13.6 g fat
149.6 mg sodium
60.8 mg postassium
2 g carbohydrates
.3 g protein

Chicken Yucatan
Serves 6

6 boneless, skinless chicken breasts, 3 oz each
3 TBS fresh orange juice
3 TBS unsweetened pineapple juice
2 TBS fresh lime juice
2 tsp dried oregano
1 TBS olive oil
1/2 tsp ground cumin (can use 1 tsp, to taste)
1 tsp chili powder
1 garlic clove finely chopped
½ tsp salt
4-6 dashes Tabasco sauce (or to taste, use less or more)

Combine all ingredients in a food processor or blender, puree until smooth. Brush some of the mixture on chicken. Can try it on beef or fish

Nutrition information based on 3 oz skinless chicken breast, per serving , 6 servings
126.3 calories
3.5 g fat
49.3 mg cholesterol
255 mg sodium
268.2 mg potassium
2.9 g carbohydrate
19.9 g protein

Lime Barbecued Chicken
Serves 4

4 -3 ounce boneless skinless chicken breasts
Juice of 3 limes
2 cloves garlic, finely chopped
1 small fresh gingerroot, finely chopped
6 TBS tamari, soy or teriyaki sauce—USE LOW SALT SOY SAUCE AND THE SODIUM WILL BE REDUCED
3 TBS fresh rosemary or thyme or 3 tsp dried
3 TBS olive oil

Combine ingredients in blender or food processor, pour over chicken and refrigerate at least 4 hours. Cook on grill till done. Can try it on beef or fish

Nutrition information based on 3 oz skinless chicken breast, per serving , 4 servings
209.1 calories
11.4 g fat
49.3 mg cholesterol
1409.7 mg sodium
322.9 mg potassium
5.4 g carbohydrates
21.4 g protein

Please note: Using the sauces as marinades will reduce the calories since you are not drinking the marinade, merely soaking the meat in it.

Are You Drinking Your Calories?

2010-06-21T08:18:00.002-06:00

Wait, before you reach for a soda/pop, regular with the equivalent of 10 teaspoons of sugar per 12 oz can or a diet soda/pop with a list of unpronounceable ingredients, try an alternative.

If you like the carbonated beverages, try seltzer or club soda—they both lend themselves well for flavoring with any of the following: Fruit juice, herbal tea, a slice of lemon, lime, orange, berries, peaches, fresh mint, fresh grated ginger, lemonade--all make for a tasty, healthier and refreshing beverage.
Experiment with flavors and spices:
· Cinnamon sticks with a slice of orange
· Cloves with peaches or peach nectar
· Fresh sliced ginger in your lemonade

http://www.suite101.com/lesson.cfm/18003/1350/1 A fun website for spicy information.

I pay $2 a bottle for a bottle of lemon ginger tea, very refreshing and worth the money since I can’t find an easy way to make it myself!

Want a fruit smoothie? Get creative, have fun—toss 1 cup fat free yogurt (plain, vanilla or any fruit flavor) into the blender with some ice and some fresh or frozen fruit, whip it up in the blender and enjoy. If you want to thin it out a bit, add some fruit juice or water or ice or leave out the yogurt and choose water or juice. Want extra protein? Add a TBS of protein powder. I like to buy vanilla soy powder at the health food store. If you want it sweet, add a bit of honey to taste or use sugar substitute. Don’t be afraid to experiment, you can’t go wrong with fresh fruits.

I love iced chai tea, an exotic spicy (not spicy hot) refreshing beverage that comes pre-made, convenient but it is too sweet for my taste. A little goes a long way. I recently bought a box of it forgetting how sweet the packaged stuff is. I diluted it with water and added more ice. It’s a bit labor intensive to make but you can control the sweetness and play with the spices. There are a variety of companies that are making chai tea in tea bag form and you can try those. I have tried a few, depends on your taste. It is good with some milk in it and delicious hot or iced.

Gosh, I gave chai tea such a build up; you may not know what it is: Chai is the Hindi word for tea. Technically, the chai tea we are drinking in the U.S. is masala chai, which means spiced tea. Chai tea latte is the spicy tea with milk added and this is what is most commonly being served at coffeehouses in this country. You can make chai tea using black tea, green tea, decaffeinated black or green tea, red tea (naturally decaffeinated).

Some beverage information:

“The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar, usually high-fructose corn syrup. That's the equivalent of 10 teaspoons of table sugar (sucrose). If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 15 pounds in a year”
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html

When I moved from New York to California I called that carbonated, flavored beverage “soda”. I learned that Californians call it “pop”. It’s regional. Midwesterners and most Canadians call it “pop” and folks form the Northeast call it “soda”. Southerners call it by a well known brand name.

Pop, soda, whatever you call it, it’s bad for your teeth

· From www.colgate.com, “Soft drinks have emerged as one of the most significant dietary sources of tooth decay, affecting people of all ages. Acids and acidic sugar byproducts in soft drinks soften tooth enamel, contributing to the formation of cavities. In extreme cases, softer enamel combined with improper brushing, grinding of the teeth or other conditions can lead to tooth loss. Sugar-free drinks, which account for only 14 percent of all soft drink consumption, are less harmful1. However, they are acidic and potentially can still cause problems.”

· Beverages with lots of sugar have a “high glycemic index” and drinking these sugary beverages is associated with an increased risk for diabetes. Foods with a high glycemic index trigger sustained spikes in blood sugar and insulin levels, which in turn may lead to increased diabetes risk. http://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/index.html

Fact: diet soda consumed with a double bacon cheeseburger and French fries does not negate the calories of the burger and fries.

Did you know? 20% of our daily water intake is from foods we eat. 80% will come from beverages we drink that’s why water is the preferred choice.

Coffee drinks can have lots of calories, don’t let the fact that it is coffee based trick you into thinking it is low in calories.

Designer coffee place
· Caffe Latte, 16 oz w/ whole milk 220 calories, 11g fat 18 g carbohydrates
· Caffe Mocha 16 oz whole milk 290 calories, 12 g fat 40 g carbohydrates
· White Chocolate Mocha 16 oz w/ whole milk 360 calories, 11 g fat 55 g carbohydrates

From another fast food chain:
· Mocha, 16 oz 590 calories, 23 g fat, 82 g carbohydrates

Better choice:
· 8 oz cup coffee w/ 2 tablespoons 2% milk 20 calories, 0.5 g fat 2 g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons nonfat milk 15 calories, 0 g fat 3g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons whole milk 25 calories, 1 g fat 2 g carbohydrates

Sweeteners
· Sugar 1 teaspoon= 25 calories 0 g fat 6 g carbohydrates
· Artificial sweetener, 1 pkg= 0 calories, 0 g fat, 0 g carbohydrates

Make sure to check out this week’s recipes for some refreshing homemade beverages, guilt free. Here’s a link with some ideas http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html

Read your labels. Buying fruit juice? You want to make sure it says 100% juice or 100% pure. If it is called fruit: “cocktail”, “beverage” or “drink”, beware, it will be high in calories, sugar, high fructose corn syrup, I repeat: read your labels. http://www.consumerreports.org/cro/food/beverages/juice/juice-label-lingo-5-08/overview/juice-labels-ov.htm

“Water is the only drink for a wise man” Henry David Thoreau

Refreshing Beverage Options

2010-06-21T08:13:00.000-06:00

STRAWBERRY-PEACH SMOOTHIE
from "Mollie Katzen's Sunlight Café"
Preparation time: 5 minutes
Yield: 1 large, or 2 smaller, servings
NOTE: If all the ingredients (except maybe the banana) are chilled ahead of time, you'll have a cold smoothie, ready-to-drink. If not, you can chill the smoothie after it is blended.
2/3 cup orange juice
2 medium-sized ripe peaches, peeled, if necessary, and cut into chunks
1/2 a ripe banana
1 to 2 cups strawberries (hulled and sliced)
1 cup non-fat plain, vanilla, or lemon yogurt
Optional:Up to 1/2 cup protein powder (vanilla-flavored whey- or soy-based)
Up to 2 teaspoons flaxseed oil
Maple syrup to taste
Put everything in a blender and pureé until smooth. Chill until serving time.

Nutrition Information per serving, based on 2 cups strawberries, 1 small banana, 2 servings
243 calories
1.5 g fat
2.5 mg cholesterol
97.3 mg sodium
52.1 g carbohydrates
9.8 g protein

Tropical Blueberry Smoothie
3 servings
1 8 oz can crushed pineapple, drained
1 ripe banana, peeled and sliced
1 cup skim milk
1 cup fresh or frozen blueberries

Put all ingredients in blender, cover and blend. Add ice before or after if desired. For extra protein, add some protein powder.
Nutrition information (based on whole milk)
139 calories
2 g fat
6 mg cholesterol
43 mg sodium
29 g carbohydrates
4 g protein

From: The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/recipes/fruit-cooler/index.html
Fruit Cooler
Store-bought or café smoothies are marketed as "health" foods, but they are often loaded with sugar and high in calories—some have upwards of 300 calories in a 12 ounce serving. Try making a refreshing fresh fruit cooler instead. There's no added sugar, and just a small amount of fruit, so this drink is only about 18 calories for each 12-ounce glass.

Ingredients
· 1/2 cup of ice
· 3/4 cup of sugar-free sparkling water
· 1/3 cup of melon or berries
· Chopped mint leaves or citrus slices (optional)
Place ice, sparkling water, and fruit in a blender. Blend until slushy, pour into a glass and garnish with mint or citrus slices. Serves 1.

Nutrition Information
1 serving
16 calories
.2 g fat
1 mg sodium
58.2 mg potassium
3.6 g carbohydrates
.3 g protein

Negative self talk—Self Esteem

2010-06-14T08:55:00.002-06:00

Diane’s view of the world—no one will beat me up worse than me. We are our own worst enemy. Are you nodding your head in agreement? How often do you find yourself thinking, stupid, stupid, stupid? I will start out by sharing this with you as a very good example-I was leaving a meeting, it was summer, I had on somewhat clunky sandals. I had a not too nice thought about someone and wham, I missed the step, landed on the side of my foot, it took my breath away and I hobbled over to the bench that was mercifully there and proceeded to watch my foot swell up. It hurt like heck and I was trying to catch my breath. My first thought was, I am a bad person and that is why this happened. I got home that night and started crying that I am a bad person and that’s why this happened. Had nothing to do with the fact that I was going down steps and not paying attention.

I think it is basic human nature and OK, maybe parents, teachers, classmates who may have been less than kind and scarred us for life by saying hurtful things and being vulnerable we took to heart. It is not easy to change that little voice in your head either.

Negative Self Talk

I found this on the web and thought it might be a helpful tool to use. It will at least give you pause to stop and think about how we can really do a number on our self-esteem . I don’t endorse any website, I found this and liked it, my mantra is: take what you like and leave the rest.

Sample below is taken from http://www.centerforembodiedconsciousness.com/negative-self-talk.html

“Write down one of your thoughts.
I'm such an idiot.
Answer the following questions
1. How is this statement true?
Well maybe I'm not an idiot, I am kind of smart. But I totally spoke inappropriately yesterday with my colleagues. I know they must think I'm rude, inconsiderate, and hurtful.

2. How is this statement not true?
Well most of what I said was fine. We had a good time yesterday in the office... and I think my colleagues like me. I'm not an idiot in general. In fact I'm pretty smart and capable.

3. What would be a more accurate statement or thought?
I feel embarrassed about what I said yesterday. There is a possibility that I hurt my colleague's feelings, but I don't know because I haven't asked her. I don't like it when my speaking is thoughtless. I'd like to be more conscious of what I'm saying in these circumstances.

4. What have you learned from this experience?
In certain circumstances, like when there are a lot of people in the room, I can sometimes slip into a kind of passive aggressive speaking out of nervousness... and I don't like it. I want to be aware in these situations to be more present with myself and others so that I don't do this just out of habit.

This shifting negative self talk worksheet is a self esteem self help tool.”

Let me leave you with this thought, I don’t take credit for it, I read it somewhere, I just can’t remember where but this is it: Would you talk to a good friend the way you talk to yourself? Probably not, so, think about it, why talk to yourself in a negative way? Hmmm?

I don’t know about you, but I can certainly fill in a number of scenarios in my own life that still haunt me, and you know what? On occasion I have brought them up to people and they look at me like I have 2 heads, totally don’t remember, except my mother, she will give the date, time and place, what I was wearing and what we had for breakfast, but her opinion doesn’t count.

Self Esteem

What is it and do I have any? Self esteem is how you see yourself as a member of the human race. According to Webster’s Dictionary self esteem is “confidence and satisfaction in oneself”. Not having any self esteem or having low self esteem has a negative effect on all areas of our life-relationships, health, work.

More information than you probably want to know but you never know when you will be on Jeopardy: Cognitive Behavioral Therapy- “CBT is based on the Cognitive Model of Emotional Response. Cognitive-behavioral therapy is based on the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events. The benefit of this fact is that we can change the way we think to feel / act better even if the situation does not change.” http://www.nacbt.org/whatiscbt.htm

Say what? Cognitive behavioral therapy can help you change unhealthy thinking and behavior patterns. I am not advocating for you to go into therapy.

The following 5 steps toward building healthy self esteem is taken from www.mayoclinic.com and are based on cognitive behavioral therapy principles.

· Identify conditions or situations that shrink your self esteem.
· Pay attention to where your thoughts go – what are you telling yourself? Is it making you feel positive, negative or neutral? Are they rational or irrational? (Hint, use the “Write down your thoughts” example above).
· Pay attention to when your thoughts turn negative. Behavioral, emotional and physical symptoms may be triggered.
o Behavioral: may include emotional eating, working more, avoiding tasks, spending more time alone than usual, obsessive thinking about the situation,
o Physical: change in sleeping patterns (too much or too little), stomach problems, racing heart, sore muscles
o Emotional: feeling depressed, sad, nervous, guilty, anxious, worried, angry
· Do a check up from the neck up, in other words, confront your negative or inaccurate thoughts. Calm yourself down, take a walk, take some deep cleansing breaths (in through your nose, out through your mouth, repeat often). Once you have calmed yourself down, refer to the “write down your thoughts” example above. Are your thoughts consistent with the facts and the logic of the situation? Writing and reading it helps to reframe your thoughts.
· Adjust your thinking and beliefs. You have identified your negative thinking, you learned of situations that might send your thoughts to beat you up. Stop, breathe and replace the negative thoughts with accurate beliefs and solutions instead of letting yourself do a downward spiral.

It will take work on your part to make these changes happen. As with everything you are doing, take baby steps. How old are you? It took you, fill in the blank number of years to get to where you are, so don’t expect things to change overnight. It takes 3 weeks to change a habit, over time, you will be able to learn how to respond in a healthy manner.

Orzo and Bulgur Salad

2010-06-14T08:52:00.001-06:00

Summertime brings: picnics, family reunions, barbecues and pot luck parties. This is an easy and tasty and nutritious recipe. It can be eaten as your main dish or as a side dish.

1 cup bulgur
1 cup orzo
½ cup finely chopped celery
½ cup shredded carrot
½ cup chopped, seeded cucumber
½ cup dried cranberries
1/3 cup olive oil
¼ cup balsamic vinegar
½ cup cup coarsely snipped parsley (or 1 TBS dry parsley)
2 TBS fine chopped shallot
1 tsp sugar
1 tsp dry mustard
½ tsp fennel seed, crushed
¼ cup chopped green onions
¼ cup crumbled feta cheese

1. Place bulgur in a 2 cup glass measure, set aside. Cook orzo according to package directions. **Drain orzo, *reserve cooking water. Pour enough of the hot cooking water into the glass measure with the bulgur to equal 2 cups. Let bulgur stand for 45 minutes or until all the liquid has been absorbed.
2. In a large bowl combine cooked orzo, celery, carrot, cucumber and cranberries. Add the bulgur, set aside. In a medium bowl whisk together olive oil, vinegar, parsley, shallot, sugar, mustard, fennel seed, 1 tsp salt and ¼ tsp pepper. Add to bulgur mixture, toss well to combine. Cover and chill for a minimum of 4 hours. Stir before serving. Top with green onions and feta cheese. Serves 10-12, nutrition information based on 10 servings.

Nutrition Information 10 servings/per serving
217 calories
8.6 g fat
3.3 mg cholesterol
58.6 mg sodium
140.8 mg potassium
31.1 g carbohydrates
4.7 g protein

Farro Salad with Tomato, Red Onion and Green Olives

2010-06-07T09:00:00.001-06:00

1 cup farro (a type of wheat) or pearl barley
¾ tsp sea salt
1 bay leaf
½ red onion chopped
2 ripe tomatoes, peeled, seeded and chopped
¾ tsp fresh marjoram OR ½ tsp dried oregano
¼ cup chopped Italian parsley or 1 TBS dried parsley
½ cup pitted green olives, chopped
4 TBS olive oil
2 TBS red wine vinegar
Salt and pepper to taste

Put the farro, ¾ tsp. sea salt, and the bay leaf in a 3-quart, heavy-bottomed pot and add 6 cups of water. Bring to a boil over high heat, then turn down to a simmer.
Simmer, partially covered, for 25 to 35 minutes, or until the grain is tender but still offering some resistance to the tooth. Drain, then spread the farro out on a sheet pan to cool. Remove bay leaf.
Once the farro has cooled, mix with the remaining ingredients in a large bowl. Serve at room temperature

Nutrition information based on 6 servings
Per serving
155 calories
12.4 g total fat
0 mg cholesterol
589.4 mg sodium
113.4 mg potassium
12.8 g carbohydrates
2 g protein

For added protein, sprinkle crumbled feta cheese over salad.

Recipe from culninate.com

Vacations and Staying with the Program

2010-06-07T08:47:00.002-06:00

Many people take their vacations in the summer. That’s why I like to wait until October, but, no one asked or really cares.

In a survey of Lifestyle Balance program graduates 181 respondents:
· 30% said vacation was a barrier to maintaining their healthy habits
· 38% said travel was a barrier to maintaining their healthy habits

We take vacations to rest, relax and have fun. I think we are conditioned to believe that good food and lots of it is part of the fun. My parents always judged their vacations on the quantity of food available to them. Travel opens a whole new world to us. There is a change in routine while you are on vacation. Perhaps your vacation is a big ROAD TRIP. Road trips are not conducive to getting out and walking much, especially if you have deadlines, like the family reunion or cousin Sally’s wedding.

Over Memorial Day weekend, a friend and I drove to Spokane, 5 hours from Helena. My heart was set on eating Indian food and any other food not available in Helena, so pretty much everything. I ate well. The only fruit I had on Saturday was canned tropical fruit cocktail. I managed to have a salad with dinner. By Sunday morning I was craving fresh fruits and veggies. I found a yogurt parfait that had 2 strawberries sliced in half. I did try to make up for the lack of fresh produce once I got home. The only walking we did was going from store to store with a short walk after dinner along the river. Why am I telling you this? It really gave me pause to think about this blog that I started writing prior to this road trip. It can be difficult to stick with your newly developed habits without some planning and forethought.

Road Trips - MAINTAIN, DON’T GAIN

Favorite road trip foods are generally not the healthiest choices. Here are some ideas for you.
· If you have a favorite road trip food, don’t bring an entire package. Small size zip lock baggies are great for making up your own 100 calorie snack packs, allowing you to monitor what you consume.
· Tip the scales with healthy options. I fill up a container with vegetable sticks and another with sliced fruit.
· Pretzels, unsalted nuts, dried fruit, cheese sticks are good travel snacks. Pack a cooler with non-fat yogurt in the smaller 6 oz size, don’t forget spoons.
· Instead of sugary sodas, try club soda or seltzer and if it is a family trip, well, you’re family, have a burping contest, why not. The kids will remember it forever!
· Gas and bathroom breaks: Take 10 or 15 minutes to stretch and move take a brisk walk or jump in place. Do shoulder rolls, swing your arms to stretch. Do jumping jacks.

Beware Boredom
While road trips are fun, at some point, boredom will set in. Many people eat when bored. To avoid sitting and eating only because you are bored, plan on bringing things to do in the car, for yourself and the family.
· Puzzles-Sudoku, hidden word books, crosswords
· Board games designed for the car-checkers, cards
· Books on tape
· Nintendo
· Music-I have to admit, this is my favorite and I love to sing along, especially old folk songs that I was raised on, it’s corny but it is fun and my husband always threatens to throw me out of the car if I continue singing, I try to lip sync but it is not the same.
For more ideas:
· http://www.edmunds.com/reviews/list/top10/121613/article.html
· http://www.momsminivan.com/

Staying hydrated while on road trips-as we all know, causes biological dilemmas-use your best judgment. Some drivers have a rule about not stopping until the car needs gas or your destination is reached. My husband, bless him, stops as needed. The other issue is services available and I will leave that to your best imagination and what you are most comfortable with. I do know people who choose to not consume as much water while traveling, this is a personal decision. Do be aware about being out in the heat and becoming dehydrated.

Camping? Renting a condo? Staying at a hotel or resort? Visiting relatives?

· Camping trips, condo, cabin - All give you control over your food choices and physical activity.
· Going with a group? They usually have a meal planning meeting, be there, be vocal.
· If necessary, be prepared to be responsible for your own foods and cook for yourself, it will be worth it.
· MODERATION. You can enjoy yourself, don’t overindulge.
· Take advantage of farmer’s markets for fresh produce when you get to your destination.
· Decide what meals you will eat out and what you will have at your rental, then you can make your list and stock the fridge with foods to keep you on track.

Resorts that offer all inclusive meals generally serve a variety of options from simple and healthful to death by calories. Be reasonable. Resorts usually have fine exercise facilities, take advantage of them.

Dining out
· Ask for what you want. Be firm and friendly.
· Ask for lower-fat foods.
· Can foods be cooked in a different way?
· Don't be afraid to ask for foods that aren't on the menu
· Share a dish. Some restaurants have a policy that they charge extra to share, that’s OK, isn’t your waistline worth it?
· Order an appetizer and a salad and skip the entrée.
· Stick with the portion sizes you have become used to eating.
· You’re on vacation, take time to savor your meal. It takes your brain 20 minutes to get the message you are full. Eat slowly, enjoy the different surroundings, enjoy the company.
· Is there a dessert you really want to try? Eat half your meal and share dessert. Brian Wansink, PhD, says that we enjoy the first 4 bites, after that, it loses its punch.

Visiting with relatives can be difficult. You can end up doing some major stress or emotional eating, be on alert. My family gives me an upset stomach. I am probably one of the only people on the planet who goes to New York City and loses weight.

· Watch for the triggers and buttons that get pushed.
· Refer to May 10 Blog on Emotional Eating http://www.mtdpp.blogspot.com/
· Take a deep breath and go for a walk.

Friends, some of us face adversity when taking a family “vacation”. I NEVER use family and vacation in the same sentence when referring to myself.

Sit down with whoever you will be traveling with and have an open discussion about your needs re: meals and physical activity. This allows for time to negotiate and come up with plans that are amenable to all parties.

YOU HAVE THE RIGHT TO:
· BE HEARD
and
· TAKE CARE OF YOURSELF

The internet is wonderful for finding:
· Trails to walk and explore
· Places to swim
· Hotels with workout facilities
· Restaurants with healthy menu options

Use your classmates for support. Band together and come up with strategies to maintain, don’t gain and go have fun.

Don’t forget to get a head count when leaving the rest stop, make sure you are all present and accounted for. Keep your head covered when out in the sun and wear sunscreen. Safe travels.

TRAVEL with PETS
A Public Service Announcement

If you are traveling with your family pet be advised: On hot or even warm sunny days the inside of your car heats up very quickly. Dark colored cars more so. When it is 85 degrees outside, the inside of your car can heat up to 102 degrees in 10 minutes and to 120 degrees in 30 minutes. If it is hotter than 85 degrees outside, it will be hotter inside the car. While a dog’s normal body temperature is 101 to 102.5 degrees it can only withstand a higher body temperature for a very short time. Your pet can die if left inside a hot vehicle for a long period of time. Please take this information into consideration when traveling by car.

If your dog is overcome by heat exhaustion, immediately soak him or her down with water and take to a veterinarian as soon as possible.

For more information on your pet and summer safety:
http://www.hsus.org/pets/pet_care/summer_care_tips_for_you_and_your_pets/

Penne Pasta with mixed greens

2010-06-01T09:34:00.000-06:00

Serves 4

8 oz whole wheat penne pasta
1 TBS olive oil
1 TBS pine nuts (if can’t find pine nuts, try walnuts, chopped)
2 cloves garlic, minced
10 oz bag Italian mixed greens (radicchio and romaine) or
Mediterranean (leaf lettuce, escarole, endive )
¼ tsp pepper
½ cup grated Parmesan cheese

For added protein, try chicken breast cut in strips or lean beef sliced thin or salmon.

Cook pasta in boiling water according to package directions. While pasta is cooking, place a heavy pan over a medium high heat. Add oil and swirl to coat the bottom of the pan. Add nuts, stirring until they’re pale golden or about 1 to 2 minutes. Add garlic and cook another minute. Stir in greens and cook for about 3 minutes or until they wilt. Add 2 to 3 TBS water if the pan becomes dry. Drain pasta and add to the greens mixture. Season with pepper and cheese, tossing to combine the ingredients.

If adding protein, cook your chicken, beef or fish first and slice to your choosing.

Nutrition per serving:
300 calories
9 g fat
46 g carbohydrate
5 mg cholesterol
7 g fiber

Added protein per serving:

2 chicken breasts, boneless, skinless
Calories 129.8
Fat 1.5 g

Flank steak thin sliced 6 oz
Calories 88
Fat 4 g

Salmon , 6 oz ( a high fat fish)
Calories 89
Fat 5 g

Orange roughy, speckled trout, halibut, mahi mahi are low fat fish – 6 oz
Calories 50
Fat .5 g

Cooking~ light and healthy

2010-06-01T08:50:00.006-06:00

I love to cook, serve a nice meal and most of all, eat a well cooked meal. I decided to share some thoughts and ideas with you and hope you will share yours with readers of this blog.

My maternal grandma was from “the old country”. My mother learned to cook from her and I learned to cook from my mother. Grandma had diabetes. She lived in California and I was in New York so I didn’t see her too often. My few memories of her are, of course, associations with food. She was a good cook and of course, expressed love through food. Using fresh and wholesome ingredients in her cooking was passed down to my mother and to me. I am very grateful for being raised with this awareness.

Fresh fruits and vegetables are always in the fridge. I love summer when there is a variety. At the end of summer I am saddened when cantaloupe will no longer be available. Ever notice how cantaloupes purchased in January have no flavor?

Herbs and Spices
Salt, I seldom use it. I love using spices-curry, ginger, lemon pepper, cinnamon-so many to choose from. I buy garlic powder and onion powder, not garlic salt or onion salt, they generally have salt or MSG added to them. Here’s a hint-if you have a local health food store that sells herbs and spices in bulk, you can buy what you need and not have a jar of paprika that is 5 years old. You can buy tiny amounts if it’s a spice you may not need again. Another joy of bulk spices-if you can’t find a mixed spice for an exotic recipe-you can make your own. I had to do that recently when making an eastern Indian dish.

I love using cooking spray, a healthier option to oil. You can buy different “flavors”, I stick with the plain. The mega store sells it in a package of three cans.

If you want to steam fresh veggies, and not overcook them, a vegetable steamer is a good way to go. Steaming them just the right amount of time leaves them crunchy and brings out their colors. The veggie steamers are inexpensive.

I treated myself to 3 different size non-stick frying pans, 16”, 12” and 10”. They get used regularly, for sautéing and stir frying. They are great for sautéing vegetables with added ingredients (meats, pasta, rice).

Smart substitutions

The information below was going to be in 2 columns. Due to a formatting issue, the replace with choices are italicized.

Eat less and replace with

Whole or 2% milk Skim or 1% milk
American, cheddar , brie cheese Low fat cheese, skim ricotta, low moisture mozzarella
Ice cream Ice milk or frozen yogurt, fruit bars
Sour cream Non-fat yogurt
Vegetable oil, corn oil, peanut oil Canola oil or Olive Oil
Tuna packed in oil Tuna packed in water
Bologna, salami, pastrami Turkey or chicken cold cuts, tuna fish, lean roast beef
Cream based soup Bouillon, broth based soup

Small steps, easy changes when cooking and baking

· Roast, bake, broil or grill instead of frying-place meats on a rack in the pan so the meat is not sitting in fat as it cooks
· Steam: vegetables, fish
· Microwave more-no need to add fat. Purchase a plastic steamer cover for the microwave, it also protects the microwave from splatters and explosions of food. Helps steam foods. They are inexpensive.
· Instead of frying, sauté or stir fry using a small amount of oil or cooking spray.

Hidden saturated fats:
· Self basting turkey
· Non-dairy creamers
· Tofu based frozen desserts
· Commercial meat based spaghetti sauces, make your own sauce and control the fats

A thought to ponder: When you see low-fat, fat-free in a recipe, the food manufacturer substitutes something else to compensate for the flavors and textures. So, low fat ice cream may be higher in sugars. Read your labels.
“Diet Wars” PBS DVD, http://www.pbs.org/wgbh/pages/frontline/shows/diet/view/

Invest in a few good healthful eating cookbooks. the American Diabetes Association and The American Heart Association put out fine cookbooks with recipes specific to healthy eating.

If you are using regular cookbooks, many recipes lend themselves to the healthier substitutions of skim milk, canola oil, less sugar, fat free broths. My favorite banana bread recipe calls for ½ cup melted butter or margarine, since it’s melted, I just use canola oil, I can’t tell the difference in flavor, consistency and it does get devoured when I bake it. When I am making a soup that calls for cream I always change the recipe, frankly, the rich cream based soups and I don’t get along anyway. I use half skim milk and half, half and half and it works fine, or try 2% milk and skim, fat free half and half. Don’t be afraid to experiment. There’s generally at least one person in the house who will eat it!

“Applesauce is a terrific substitute for oil or butter. Anywhere from 3/4 cup to 1 cup of applesauce can be substituted for 1 cup of oil or butter. However, there isn’t a specific formula that I can give that guarantees success — finding the right ratio can often be trial and error. I find that most recipes really suffer from substituting 100% of the fat with applesauce. I often try using half of the fat called for and replacing the remaining half with applesauce — you get good results and still save quite a bit of fat per serving.

Here are a few tips for low-fat baking success:

Replace the 1 cup butter or oil with 3/4 cup applesauce, drained crushed pineapple, mashed ripe bananas (great in chocolate desserts) or a fruit butter, such as apple or pear.
Use cake flour or pastry flour instead of all-purpose flour. It will make cakes and cookies lighter in texture.
When a recipe calls for baking powder or soda, be sure to use the full amount and be sure it is fresh. Be very careful not to over mix the batter. Over mixing will make the final product dense and tough.” From: foodfit.com’s Ask the Chef-Bonnie Moore

Experiment, you may hit upon the best recipe ever, make sure you write it down as you go along. Caveat: if you are planning on experimenting for company, prepare a trial meal before the actual event, just in case.

"Food is our common ground, a universal experience" James Beard

A Springy Dish

2010-05-24T09:19:00.000-06:00

Chicken Pasta Salad with Nectarines and Grapes
Serves 4

3 boneless skinless chicken breasts (about 12 oz)
1 cup uncooked pasta shells
½ cup fat free mayonnaise
½ cup plain non fat yogurt
2 TBS fresh lime juice (or bottled)
1 TBS packed light brown sugar
1 tsp dry mustard
1 tsp ground ginger
3 nectarines, coarsely chopped (if you can’t find nectarines use peaches, frozen peaches will work, don’t use canned)
1 cup green grapes (or red if you prefer)
Lettuce leaves (optional)

1) Spray medium size skillet with nonstick cooking spray. Heat over medium heat until hot. Add chicken; cook 3 minutes on each side or until chicken is no longer pink in center. Remove from skillet, refrigerate 10 minutes. Cut chicken into cubes.
2) Cook pasta according to package directions, omit salt or fat, when done, drain and rinse with cold water and drain again.
3) Combine mayonnaise, yogurt, lime juice, brown sugar, mustard and ginger in small bowl. Add chicken, pasta, nectarines and grapes, toss well until coated with dressing. Serve on lettuce if desired.
Calories: 280
Total Fat: 3 g
Saturated Fat: 1 g
Protein :19 g
Carbohydrate: 48 g
Cholesterol: 35 mg
Dietary Fiber: 2 g
Sodium: 305 mg

From Diabetic Cooking May/June 2010

Internal Spring Cleaning

2010-05-24T09:13:00.001-06:00

Let’s see, it is early May as I write this blog on “spring cleaning”, the calendar says it is spring and there is snow falling, it is cold, I am crabby and guess what, as I go to publish this, on May 24, it is cold, gray and raining and will probably snow at some point today. Since this is Montana we all know summer arrives July 5 and we still have plenty of cold and snow to look forward to, I am giving myself some leeway when I write about “Spring”.

I would consider this time of year up there with New Year’s and making resolutions. I started thinking about spring cleaning when one of the morning TV news shows was talking about it, after I stopped laughing, said, “yeah, right” and changed the channel, I thought about it being an opportunity to do an internal toxic waste cleanup. OK, so maybe it isn’t THAT bad. But, think about it, many people do annual spring cleaning, the weather warms up, you open up the house, essentially muck things out and when you are done, the house is clean, maybe you have thrown things out that you don’t need and doesn’t it feel good to have a clean house? This basically goes back to the April 5 blog about taking better care of your car than your body.

Let’s start at the beginning. You are already engaged in the lifestyle balance program. You have taken steps to eat healthier, be more physically active and make lifestyle changes to improve your quality of life. Feeling good? Do you have a sense of pride for your accomplishments? I don’t like “to should” on people, but you should be proud of what you are doing, it is hard work and the rewards are many.

Use this time as an opportunity to take a personal inventory. You know, while you are cleaning your house, garage, storage shed, basement, you do have time to think about things. Put your mind to good use, a mind is a terrible thing to waste.

What sorts of things in your life need improvement? Oh, the lists we can make.
· What is working in your life?
· What isn’t working?
· What you would like to change?
· How can you work towards those changes?

Start small, don’t overwhelm yourself and keep things reasonable.

Use “I” statements. This makes you take ownership of what you are doing and accept responsibility. It will also help you to find viable solutions. Are you in charge or are “they” in charge of you?
· “I decided to not walk today; it was snowing”,
as opposed to
· “It was too snowy to walk today”.
I made the decision to not walk; the snow didn’t decide for me, I take ownership of my decision.

Create a “vision statement” for yourself. What’s that you ask? A vision statement is an outline of where you want to be, where you see yourself going, about the future, your goals. Your vision statement should inspire you and give you direction.
· Put it in writing where you can see it and be motivated daily.
· It will serve as a reminder to you to keep your eye on the prize.
· Concentrate on using positive words. Focus on what you will achieve, focus not on the number of pounds you will lose but on how you will choose to eat and exercise. Using positive words will help YOU stay positive.
· And, as I will continue to remind you, be kind to yourself.

Clean out your closet, literally. If your clothing size dropped, box up those big clothes and keep them out of sight or get rid of them, a great incentive to maintain your weight loss. You may want to keep one pair of those big jeans out to serve as a reminder of how far you have come.

Are you an emotional eater? Pay attention to what triggers you to eat and learn alternatives to assuaging your feelings. Try to delay giving in to the impulse to eat something that will make you feel worse about yourself. Write down your stress triggers or emotional triggers that cause you to eat things that are not good for you. Keep a journal and pay attention to patterns. You do have the power to fix them. You might even have the proverbial “ah ha” moment.

Two bits of advice I found that I think are simply brilliant:
· “When we crave food while in a state of emotional distress, we are really craving emotional comfort”. from sparkpeople.com
· “Never just quit; always substitute. Bad habits fill needs, so find good alternatives to them. “Excerpted from:
http://www.oprah.com/spirit/How-to-Stop-Your-Negative-Thinking?cnn=yes

Think about this, if you are giving yourself food as a reward, you are really harming yourself, so, to truly give yourself a reward try doing something that will offer you comfort in a non-destructive way:
· Walk
· Call a friend
· Take a soothing bubble bath,
· Go for a bike ride,
· Try a cup of herbal tea
· Drink water with lemon or lime
· Reach for a piece of fruit

Back to internal housecleaning…. Make a list, make it reasonable, and sit down with a friend who wants to do some spring cleaning too. The buddy system is great support. You can check your progress in 6 months when New Year’s rolls around.

Honey and Spice Pears

2010-05-17T07:46:00.000-06:00

Serves 4; 2 pear halves and 1 heaping tablespoon sauce per serving

1 cup cranberry juice or light cranberry juice cocktail (or try pomegranate juice)
¾ tsp ground cinnamon
¼ tsp ground allspice
4 small firm pears (about 6 oz each), peeled, halved and cored
2 TBS sweetened dried cherries or sweetened dried cranberries
1TBS plus 1 ½ tsp honey

In a large nonstick skillet, stir together the cranberry juice, cinnamon and allspice. Add the pears and cherries. Bring to a boil over medium-high heat. Cook, covered for 5 minutes or until the pears are just tender crisp. Transfer the pears with the cut side down to a serving plate. Leave the liquid in the skillet.

Cook the liquid for 2 ½-3 minutes or until reduced to a scant ¼ cup, stirring frequently. Remove from heat. Stir in honey. Spoon over the pears. Let cool completely, about 20 minutes. Thurn the pears several times to coat with the sauce, or transfer the pears to plates and top with the sauce.

For an added treat, serve with a dollop of fat free whipped topping.

Nutrients per serving: (whipped topping not included)
Calories: 126
Total fat: 0.5 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrates: 32 g
Total sugars: 28 g
Protein: 2 g

Recipe from American Heart Association “Love Your Heart”

Making Sense of Scents

2010-05-17T07:40:00.001-06:00

Where to begin? Well, let me tell you my inspiration. There is a small restaurant, to use the term loosely, in my building at work. I was coming in this morning, and the smell was pretty good. It reminded me of pancakes with butter, maple syrup and bacon, or perhaps little maple flavored sausages. It smelled wonderful. I generally don’t eat the above mentioned foods very often either, but boy, it did smell good. I got to my desk and made a cup of red tea. It would have to suffice. As I was sipping my tea looking for ideas for a blog article I thought “smells and how they tantalize and tempt us”. So, thus begins this week’s blog.

There is so much information out about smells and eating. I think the best information so far has been from food marketing sites on the web. I found some published medical journal articles as well. I am pretty convinced that the marketing companies figured out what scientists and medical professionals are trying to explain. That is, scents sell. Makes sense, sorry, couldn’t resist. There are so many articles on the smart marketing of Cinnabon. Who can resist the smell on cinnamon wafting through the mall or the airport? Well, I can. I love the smell, and am probably the only person on the planet who doesn’t have to stop and buy one, just in case you are curious, I don’t like the frosting, I prefer them plain and luckily for me, I have never timed it when they have just come out of the oven waiting to be frosted. So now you know.

Some Olfactory Information
· Cinnabon – heavenly cinnamon smell may be synthetic in some places-are they really baking the buns in the mall or airport?
· Kentucky Fried Chicken – may be using existing smells or synthetic smells to enhance what is there.
· Exxon On The Run – fresh brewed coffee scent is piped in to the brewing kiosks.
· A small family run chain on the East Coast keeps oven running so customers smell baked goods. They roast almonds and have a fan blowing the aroma throughout the store.
· Realtors will recommend baking cookies, using cinnamon or coffee before prospective buyers come to look at your home.
· Rolls Royce had the scent of their popular (among those with BIG checking accounts) 1965 Silver Cloud car reproduced and sprays it under the seats to recreate that “Roller” smell. Among those of you reading this, have any of you experienced the Rolls Royce, in any way, shape or form? Just curious.
· Samsung is working on a seductive aroma to enhance technological sales.
· A Dutch company reproduced the scent of fresh cut grass for tennis balls.

As you can see, scent marketing has lots of opportunity to lure us into purchasing products without thinking about it (except for purchasing a Rolls Royce).

Does anyone remember the Seinfeld episode when George worked for the Yankees and Steinbrenner ordered him to pick up a calzone? You can read it all here http://en.wikipedia.org/wiki/The_Calzone Steinbrenner smells the calzone aroma wafting through the vents and thinks George is holding out on him (that’s the short version, it was pretty funny and being from The Big Apple, I could taste the calzone).

I learned that there are cultural biases that one must be aware of, at least if you are marketing scents for a living. I was suddenly reminded of an encounter in grade school when a classmate had eaten a garlic and onion sandwich for lunch, you know, grade schoolers don’t hold their comments, needless to say, she was standing at the back of the line when we had to line up. Peeyew. For a tribe in Mali (West Africa) fried onions rubbed on the body is used as a perfume. Move over Chanel No. 5!

What one person finds delightful someone else may not. I love the smell of a fresh peeled orange. I was walking with my step-sister one day and peeled an orange and shoved it under her nose to smell it and she screamed, she doesn’t like that smell at all. She will eat an orange though. The smell of cooked shrimp makes me gag.

“In my search for answers, I spoke to Lucy Adler, Vice President of Sales & Marketing at Ungerer & Company, a global fragrance and flavor house, who shed some light on my question. “We feel certain emotions when we smell something, because that particular scent is connected to a memory, for example, our first love or a wonderful vacation”, Adler explains. “This does not happen consciously. Our scent receptors are directly connected to the limbic system, a part of the brain that is considered the home of deep-seated emotions.” This means, you feel an emotional reaction that you’re not even fully aware of, when you pick up a certain scent. Of course we are able to consciously recognize a lot of scents and are able to name them, but this happens way after they have evoked an emotional reaction. What makes a scent experience so fascinating, says Adler is that your emotional reaction to a scent is a combination of the universal, cultural and personal, drawing from both our own vast personal memory bank and a physiologically predictable mechanism.”
From http://67.227.131.98/2009/03/31/scents-and-beauty---a-cultural-perspective

More olfactory information
· Aromatherapy uses plant oils to promote physical and psychological well being.
· Anosmia is the loss of one’s sense of smell.
· Phantosmia is an olfactory hallucination
· Famous movie line - “I love the smell of napalm in the morning.” Kilgore (Robert Duvall-Apocalypse Now).

As I write this, I am seeing grass getting a little green, (not covered by spring snow). Time to think about planting flowers, the deer will thank you. Go take a walk and enjoy the fresh smells of flowers and fresh spring air and avoid the pitfalls of piped in aromas of foods that tempt and corrupt us.

Emotional Eating

2010-05-10T08:33:00.001-06:00

I am starting this article straight out by saying, I am not a licensed clinician. I have had some classes in psychology while in school. I was in a program that was preparing students to move into counseling careers. I chose a different path within my chosen field of Human Services. I do a fair amount of research when I am gathering information for each blog I write. I make sure the sites I find on-line are reliable and reputable sources. I avoid quackery and the “out there” ideas. I have a strong interest in psychology and a fairly good understanding of it. I am telling you this because emotional eating is a loaded subject. I am merely at the tip of the iceberg in what I will be writing. I tell you all of this to let you know I don’t have all the answers, I doubt even the best trained medical personnel out there have all the answers. I encourage you to ask for help, reach out for help if you are having emotional eating issues that are getting in the way of a healthy lifestyle.

Please use this as a reference to cue in to your personal emotional eating triggers and find a preferable alternative to eating in the information provided below.

“Emotional eating is eating for reasons other than hunger”, Jane Jakubczak, RD, University of Maryland.

People emotional eat for a variety of reasons:
· Boredom
· To fill a void in your life
· Stress
· Fatigue
· Depression
· Anger
· Loneliness
· Anxiety
· Reward yourself
· Sadness
· And more, you may be able to fill in your own personal reason

Emotional Hunger vs. Physical Hunger

· Emotional hunger comes over you unexpectedly. Physical hunger is gradual.
· Emotional hunger finds you craving a specific food. With a physical hunger you are open to food choices.
· Emotional hunger makes you feel like you have to have it and NOW. While you may be hungry physically, it can wait if need be.
· Emotional hunger keeps you eating beyond feeling full. Physical hunger you usually can stop when full.
· Emotional hunger leaves you feeling guilty. Physical hunger should leave you satiated with no guilt feelings.

According to Brian Wansink, PhD, Director of the Food and Brand Lab at the University of Illinois and author of “Mindless Eating”, “comfort foods are foods a person eats to obtain or maintain a feeling”.

Comfort foods differ according to gender. In a survey of 1,005 consumers:

Female’s top 3 comfort food choices were
· 74% ice cream
· 69% chocolate
· 66% cookies

I don’t know where a chocolate chip cookie ice cream sandwich would have fallen.

Male’s top 3 comfort food choices were
· 77% ice cream
· 73% soup
· 72% pizza or pasta

Soup was rated as most healthy and the greatest percentage (not given) of people said soup makes them feel good about themselves.

In an article published by Wansink in July 2000 American Demographics, what you choose to eat to satisfy your emotion depends on the mood you are in.

· 32% of happy people chose pizza or steak
· 39% of sad people chose ice cream and cookies
· 36% of bored people chose potato chips

In reading this, my first thought is, ice cream seems like such a “happy” food. But, in stopping to think about my own personal preferences, if I am feeling down in the dumps, I crave a goopy, hot fudge sundae, with the works. I have found, it sounds better in theory, because when I give in to the urge, I feel physically blecky later in the day. I try to focus on feeling badly and not cave.

“When it comes to comfort foods that aren’t always healthy, like fattening desserts, Wansink also offers this piece of information: ‘your memory of a food peaks after about four bites, so if you only have those bites, a week later you’ll recall it as just as good experience than if you polished off the whole thing.’ So have a few bites of cheesecake, then call it quits, and you’ll get equal the pleasure at lower the cost.”

According to Jane Jakubczak, RD, 75% of overeating is a result of emotional distress.

One of the best pieces of advice that seems to help many people is keeping a journal of what you are eating and why you are eating it. This helps you realize the problem and once you realize it, you are empowered to do something about it.

When you are feeling the need to emotionally eat, here are some alternatives that will leave you feeling better about yourself:
· Take a walk
· Call a friend
· Put on music
· Do housework, yard work, laundry
· Wash your car
· Do deep breathing exercises
· Take a bubble bath
· Write a letter (this can be quite therapeutic, you can pour your heart into it and re-read it and when ready, tear it up and throw it away, or, if it’s an angry letter, burn it on the BBQ grill. Hmmm, how did I ever get that idea? Hey, I did feel better when it was burned up!)

Ask for help if you are not coping as you would like. Talk to your health coach, your physician, a dietician. If you have health insurance, see if you have counseling services available to you. Know you are not alone. Maybe you have a good friend or family member or even a passing acquaintance struggling with emotional eating, support each other. Rome wasn’t built in a day and lifelong issues don’t go away overnight, they didn’t arrive overnight. And, like I continue to say, be kind to yourself.

References:
www.webmd.com, Emotional Eating: Feeding Your Feelings
www.medicinenet.com Weight Loss: Emotional Eating
http://helpguide.org Binge Eating Disorder
www.mayoclinic.com Weight-loss help: Gain control of emotional eating
http://findarticles.com The Taste of Comfort: Food for thought on how Americans eat to feel better

Apple Cinnamon Couscous

2010-05-10T08:31:00.001-06:00

This recipe was originally published in Diabetes Forecast Magazine

Servings 8; Serving size: 1/2 cupPrep time: 5 minutesCook time: 18 minutes

Ingredients
1 1/2 cups fat-free milk
1 Tbsp agave nectar *
1 1/2 tsp cinnamon
1 cup couscous
1 small apple with peel, grated
1/4 cup roughly chopped dried cherries
1/4 cup unsweetened apple juice
2 Tbsp toasted chopped walnuts

*Agave is similar to honey, if you can’t find it you can use honey.

Preparation

In a saucepan, bring the milk, agave nectar, and cinnamon to a boil.
Add the couscous, cover, and turn off the heat.
Let the couscous rest and absorb the milk.
When the couscous has absorbed the milk,fluff it up with a fork or it will clump, add the grated apple, dried cherries, apple juice and walnuts.

Nutrition information
Calories: 145 ** Calories From Fat: 15 Total Fat: 1 1/2 g Saturated Fat: 0 g Trans Fat: 0 gCholesterol: 0 mgSodium: 30 mgTotal Carbohydrate: 28 g *** Dietary Fiber: 2 g Sugars: 10 gProtein: 5 g

Information above is using agave nectar. If using honey- calories for 1 TBS honey 63.8, 17.3 g carbohydrates. Agave is 60 calories and 16 g carbohydrates

Chili Lime Crisped Chicken Fingers

2010-05-03T11:41:00.001-06:00

Serves 4

1 TBS (or to taste) Asian garlic chili sauce or other spicy Asian chili sauce
(like Sriracha, the red stuff that blows your head off), Tabasco will work**
1 TBS lime juice
1 TBS clover honey
¼ tsp salt
¼ tsp black pepper (or try lemon pepper)
10 oz uncooked chicken breast tenders or boneless, skinless chicken breast, sliced into 8 wide, long strips
½ cup plain whole wheat panko bread crumbs ***

**Watch your label, if using the Asian chili sauce and it is labeled HOT you may want to adjust the measurement to less if you can’t tolerate the heat.
***Panko- variety of flaky bread crumb used in Japanese cuisine as a crunchy coating for fried foods such as tonkatsu. Panko is made from bread without crusts, and it has a crisper, airier texture than most types of breading. (from Wikipedia)

If you can’t find Panko try corn flakes and crush them in the blender or just use plain bread crumbs. The substitutions will change the nutrition content, so pay attention to your choices. There will be enough spice in the ingredients. And now, back to the recipe….

1. Preheat oven to 375◦ F. In a medium bowl, stir together the chili sauce, lime juice, honey, salt and pepper. Add the chicken and toss until well coated.
2. Place the bread crumbs in a shallow bowl. One at a time, dip all sides of the chicken strips into the bread crumbs and place on a large nonstick baking pan.
3. Bake 22 minutes or until done. Let chicken cool on pan for 5 minutes before serving.

Nutrition facts, per serving:
Serving size-2 chicken fingers

Calories 130
Total Fat 2 g
Cholesterol 40 mg
Carbohydrates 11 g
Sodium 190 mg
Protein 16 g

Checks and Balances

2010-05-03T11:31:00.002-06:00

I just had a birthday. I received an e-letter birthday greeting that has made me stop and think, scary, huh? Coupled with a conference I attended recently, I am thinking there is a message for me and I will share it with you.

The presentation was about women and heart health, which, truly, is women and health, period. There was a picture of an inverted triangle with the tip of it on the bottom, you know, the tiny portion. Women tend to value –from top (the widest part down) children, home and I forget the rest of the exact order but then came family pet, job, spouse and at the bottom, in that teeny part, was - self. This applies to men as well. The birthday e-letter I received had a similar message. What matters most? It goes on to list things that we tend to put first:

· Production over passion
· Working over wellness
· Being busy over balance

The accompanying article lists all the things we do in a day: parent, employee, volunteer, chauffeur, cook-you get the idea. I don’t have kids and it still sounded like a normal day for me. I hit the ground running, daily and not literally, figuratively. The run that leaves you drained at day’s end, not energized.

“Your life should be like a checking account, balancing out on a regular basis so that you always have assets to draw upon. By making even small deposits-taking care of yourself with a 10-minute walk or a nutritious meal-you’ll be amazed at the interest you’ll reap”.
From www.sparkpeople.com

It was nice for me to read this, it validated some thoughts I have had over the years. If we don’t take care of ourselves, we won’t be any good to anyone else. Plain and simple. The analogy in one article is this: flight attendants tell you to put your own oxygen mask on first before helping someone else. You must be able to take care of your own needs before you attend to others. It is not always easy to do either. Life events the last few months had me running on empty. I went to get my haircut and my hair stylist (wish they would go back to using beautician, so much easier than saying the person who cuts my hair), anyhow, she told me the stress is showing through in the poor condition of my already dry and color treated hair, how much worse could it get? She sold me some expensive cloyingly sweet smelling goop. I digress.

I had people telling me “make sure you take care of yourself”, swell, yeah, sure, how the heck do I do that? So, I made a list of the help I could use. And, something I have never done before, being Miss Independent, I can do it myself, I asked for what I needed. I asked for help cleaning the house. I gave a friend a house key to walk the dogs. I asked for meals, I was coming home too tired to fix anything beyond cold cereal. I said I would take leftovers they wanted to get rid of. I asserted myself. When I was asked to drive across town and back for something that was not urgent I said NO, I will do that tomorrow, when it is convenient for me.

I am not telling you my tale of woe. I am telling you why it is important to put “money” into your account so you have funds, not a deficit. You aren’t any help if your balance is 0.

· Learn to say NO. Save a YES answer for what is most important to YOU.
· Start with small changes. Rome wasn’t built in a day.
· Your emotional health is every bit as important as your physical well being. I tell myself this daily.
· Have fun. If you must schedule 10 or 15 minutes to have fun, do it.
· Beware of timesuckers. Things you do but really aren’t important. In my life, it is the computer and e-mail. What a time waster. E-mail is a great way to stay in touch but when the contact is sending jokes that take forever to download, I hit delete. I let days go by without checking e-mail and then go thru and weed out the unwanted stuff. I also limit the number of FreeCell games I play. Beware of people who get their tentacles in you and waste your time. If you are trying to get off the phone, tell them the timer went off, that you have something in the oven. And, here’s a little secret, I know my mother won’t be reading this, I have been known to ring my doorbell and get the dogs barking so I can get off the phone. Works like a dream everytime.
· Combine family time with your fun time or exercise time. Go for a walk. Play a game. Sit down and talk.
· Try to see your problems in a new way, to find new solutions. Insanity is doing the same thing over and over expecting different results.

Take yourself down to Bank of YOU, make a deposit, an investment in yourself. I guarantee the interest on the account is priceless.

This little quiz is from Sparkpeople.Com

How much "me" time do you get?
· Not enough. I can't even escape in the bathroom!
· A little bit each day, when I plan for it.
· Plenty. I understand its importance.
· Maybe too much. I could do more for others.
· None. I put everyone else first.

Cherry Chocolate Tiramisu

2010-04-19T08:46:00.000-06:00

A tasty and easy dessert recipe to get you out of the rut!

Serves 8, 2x4” piece per serving

1 cup water
¼ cup sugar
2 tsp instant coffee granules
1 tsp vanilla extract
6 oz ladyfingers, separated and torn into ½” pieces**
8 oz fat free or low-fat frozen whipped topping, thawed
2 tsp unsweetened cocoa powder
16 oz frozen unsweetened pitted dark cherries, thawed, undrained (if you prefer strawberries or raspberries, go for it-it’s all good)
2 TBS sugar
1 TBS cornstarch
¼ tsp almond extract
¼ cup slivered almonds

**I could not find ladyfingers when I made this and used angel food cake. It will alter the nutrient value a little

In a small bowl, stir together water, ¼ cup sugar, coffee granules and vanilla until sugar is dissolved.

To assemble, place ½ of ladyfinger pieces in an 8” square baking pan. Stir coffee mixture and spoon half over ladyfingers. Spoon ½ whipped topping over ladyfingers, spreading evenly. Using a fine sieve (or a strainer) sprinkly ½ of cocoa powder over all. Repeat. Cover with plastic wrap and refrigerate 8-24 hours.

Meanwhile, halve cherries, if desired. In a large skillet, stir together cherries and their liquid, 2 TBS sugar and gradually add cornstarch, stirring constantly to avoid lumps. Cook until cornstarch is completely dissolved. Bring to a boil over medium high heat. Boil for 1 minute, stirring constantly. Remove from heat.

Put skillet on a cooling rack. Stir in almond extract. Let mixture cool completely, about 15 minutes. Refrigerate in an airtight container until ready to serve.

To serve, spoon cherry mixture over individual servings. Sprinkle with sliced almonds.

Nutritional information: Angel food cake instead of ladyfingers
Per serving
54 calories
.2 g fat
12.1g carbohydrates
1.2 g protein

Ladyfingers
30.1 calories
.8 g fat
4.9 g carbohydrates
.9 g protein

Nutrition per serving based on using ladyfingers
246 calories
2.5 g fat
51 g carbohydrates
4 mg cholesterol
3 g protein
69 mg sodium

This is an American Heart Association recipe.

A New York Times Article

2010-04-19T08:45:00.001-06:00

December 14, 2009, 12:27 pm
The Best Walking Partner: Man vs. Dog
By TARA PARKER-POPE
Suzanne DeChillo/The New York Times

A dog will never try to talk you out of going for a walk.
Is it better to walk a human or to walk a dog?
New research from the University of Missouri has found that people who walk dogs are more consistent about regular exercise and show more improvement in fitness than people who walk with a human companion. In a 12-week study of 54 older adults at an assisted living home, 35 people were assigned to a walking program for five days a week, while the remaining 19 served as a control group. Among the walkers, 23 selected a friend or spouse to serve as a regular walking partner along a trail laid out near the home. Another 12 participants took a bus daily to a local animal shelter where they were assigned a dog to walk.
To the surprise of the researchers, the dog walkers showed a big improvement in fitness, while the human walkers began making excuses to skip the workout. Walking speed among the dog walkers increased by 28 percent, compared with just a 4 percent increase among the human walkers.
“What happened was nothing short of remarkable,” said Rebecca A. Johnson, a nursing professor and director of the Research Center for Human Animal Interaction at the University of Missouri’s College of Veterinary Medicine. “The improvement in walking speed means their confidence in their walking ability had increased and their balance had increased. To have a 28 percent improvement in walking speed is mind boggling.”
Ms. Johnson said that because some people are afraid of dogs, the participants were given the choice of walking with a human or a dog as the companion. Ms. Johnson said the dog walkers were far more consistent in sticking with the program than those who were walking with humans.
“In the human walking group, they were regularly discouraging each other from walking,” she said. “Missouri is a hot state. We would hear them saying: ‘It’s hot today. I don’t want to walk, do you?’ ”
The response from participants in the dog-walking group — and their dog companions — was very different.
“When the people came to the animal shelter, they bounced off the bus and said, ‘Where’s my dog?”’ Ms. Johnson said. “And the dogs never gave any discouragement from walking.”
Ms. Johnson said she suspects differences will show up in other areas, like depression and anxiety, although that data are still under review and the final study has not yet been published.
But there were also other subtle indicators of improvement among the dog-walking group. Many people in the dog-walking group stopped using canes and walkers. “They would say, ‘Now I’m physically fit enough to take my dog for a walk,”’ Ms. Johnson said.

Climb Out of Your Rut

2010-04-19T08:40:00.002-06:00

Are you feeling like you are in a rut? Do you get up every day at the same time, have the same thing for breakfast, drive the same route to and from work/school etc? I know I wish I had a different route to drive home tonight. Someone once told me that they read somewhere it is good to vary your route to and from work. Makes sense. Living in Montana, we don’t always have too many options on routes home, how about changing your walking route. I like to walk through the neighborhood at work instead of the walking path around the Capitol complex. Just need to pay attention to those nasty tree roots that push up the cement slabs of sidewalk that have sent me flying and landing on my knees. Just a bit of non-essential information-I didn’t know that skinned knees were not de rigueur until I stopped roller skating on the streets of Brooklyn, New York.

I have found that positive self talk can help staying positive. Prioritizing what is important and once again, I sound like a broken record from previous blogs, take inventory of what we each have to be grateful for in our life.

· I have food in my belly
· I have a comfortable home
· I have everything I need (remember, there is a huge difference between need and want)
· I have wonderful friends
· I have a good job
And so on….

If you think you are in a rut, you probably are and recognizing any problem is always a good first step toward making changes. Next, you have to take action or the mere recognition of the problem won’t get it changed. Sometimes we are in a rut but it is a “comfortable rut”, this is an oxymoron. We can’t seem to find our way clear to take the necessary steps to gain momentum to make changes. Make small, realistic goals. Choose things easy to change that demonstrate positive results. Try adding one small item every day, if daily is too much, try weekly. Choose something you enjoy, you will be more likely to do it.

Need some ideas?

· Do you come home and turn on the TV for the evening? How about cutting down TV time and taking a walk with the dog? Get the family to go with you or a friend. It’s staying light out later now, take advantage. Start with 15 minutes, you might be having such a good time it goes to 30 minutes.
· Vary your workout. I got burned out using the circuit machines I was trained to use at the rec center. I first watched people using the other machines so I wouldn’t look like a total dork. I started to increase the number of machines I could use and varied my workout. It kept me motivated to go to the center and not blow off my exercise.
· Pick up a book, try a new author.
· Take a class at the adult education facility near you, or the local Y or community center or crafts shop. Sign up for a softball team. Take a yoga class.
· Try a new food each week. I rely on a friend who loves to take the time at the market to find new items; I stick to my list to get out of the store as quickly as possible.
· I liked this suggestion, play tourist in your town. I grew up in NY and had the best time when my husband had to travel there for work and I got to play tourist in my hometown. It was so much fun and I really explored places I hadn’t been to in so many years. I have met native Helenans who have never been to Miles City. What do Miles City natives call themselves? Anyone?
· If you have kids or grandkids, they’d probably enjoy seeing some of the places you played in the days of the dinosaurs (all kids think that, it’s nothing personal).
· Volunteer. Are you an expert in something? The local senior center or school will welcome you.

Maintain a healthy diet, exercise regularly, and get sleep. Those 3 things do affect your physical and mental well being.

“What do you want to let go of or leave behind in the old year that no longer works for you, and what do you want to keep that is still working for you?"
From a TV interview with Kathy Kinney and Cindy Ratzlaff authors of “Queen of Your Own Life”
I caught the interview on TV and this thought they shared from the book stuck with me and I felt it very timely with this blog. What a great suggestion for making life changes.

Get on your ladder and start climbing up and out of that rut. Take the first steps; the momentum of how good you feel will keep you moving in a positive direction.

“Be not afraid of going slowly; be afraid only of standing still.” Chinese Proverb

This blog will run for 2 weeks, I will be in Houston for training week of April 26. Watch for a new blog on May 3.

Eating Out Without Pigging Out

2010-04-15T08:00:00.002-06:00

A great article put out by Tufts University Health Newsletter. To read the article, simply click on "download PDF", you do not need to log in. It is a free e-letter with valuable information, so feel free to sign up for useful and healthful information.

http://tuftshealthletter.com/ShowArticle.aspx?rowId=465

Give Your Body a Tune-up

2010-04-12T11:18:00.003-06:00

I used to work in health benefits. Part of my job was explaining the health benefit plan to new employees and educating all employees during the “annual change” period, when employees had the opportunity to change their health benefits for the new calendar year.

Health care is a hot issue these days. If you are fortunate enough to have health insurance coverage, have you taken the time to understand how it works? Do you know what is covered and what isn’t? Do you know your financial obligations in the event of a major health crisis? Do you have a primary care provider who has a chart on you? A big gold star to you if you answered yes. The average person spends about 1 hour deciding on their health plan choices, maybe less. See the table at the end of this blog for more information on hours spent researching purchases. Frankly, that we spend more time researching a new computer purchase than health insurance is mind boggling, but that is just my opinion. You decide what is important to you.

Just another one of my editorial comments, I encourage you to take some time to learn about your health coverage. It is so important.

Do you take your car/truck in for regular oil changes and tire rotation? Have the brakes checked periodically? Wash your vehicle, vacuum it, and keep it clean? It is likely your home away from home, we spend lots of time driving across this vast state, to and from work or chauffeuring kids to activities.

Stay with me here, I am getting to the point. What I am driving at (no pun intended) is this: most of us take better care of our vehicle than we do our bodies. Guess what, car parts can be replaced. Body parts, well, some parts are replaceable, but at a very high cost, physically and financially. But let’s face it, by the time you have a body part that needs replacing, it has been pretty well battered. Think about this, are you driving around on bald tires? Is your oil light on? Exactly. You are taking care of your vehicle. Why aren’t you taking as good care of yourself? A car can be replaced.

"If I knew I would live so long, I would have taken better care of myself." Mickey Mantle

· Manage your stress
· Get your Vitamin D (talk to your health care provider for more information)
· Get up off the couch and move
· Eat your fruits and veggies
· Drink water
· Laugh
· Take the dog for a walk
· If you smoke, get help to quit
· Schedule time to have some fun, with your family, friends or by yourself. Daily life keeps us so busy we forget what it’s like to have fun sometimes. Give yourself a treat and dedicate a day to enjoy life. It will refresh you and give you a new perspective.
· Get a good night’s sleep.
· Do something good for someone; you’d be amazed at how good you feel.
”Give what you have. To someone, it may be better than you dare to think” Alice Meynell
· Write in your journal, reread your journal periodically.
· Feeling frustrated? Have pent up energy? Have a bad day? Get out and burn off some energy, take a bike ride, dance with wild abandon, take a brisk walk. You get the idea.
· Take time to eat and appreciate your food, I mean really think about the flavors, the textures, the colors.
· Take a personal account of all you have to be grateful for in your life. It has helped me through some difficult times. No matter how bad things are, you can still find good in your life.

If you are reading this, you are probably participating in the Lifestyle Balance program, working towards increasing time spent engaging in physical activity, healthy eating and lifestyle changes. Congratulations. While you are busy taking CARE OF YOU, think about how good you feel. Yes, it is work, aren’t you worth it? Generally, anything worthwhile, takes effort.

Next time you take your car through the car wash, take yourself for a nice walk (if you washed your car it probably isn’t raining or snowing, hmmm?)

Invest in yourself, your body and spirit, the same way you take care of your car. The rewards are many.

“Here are the facts, based on information gathered by http://www.reuters.com/ and covered in The Next Evolution of Marketing by Bob Gilbreath.
Average Amount of Time Spent Researching (in hours)

A new home 39 hours
Major home improvements 10 hours
Car 8 hours
Vacation 5 hours
Mortgage 5 hours
Computer 4 hours
Television 2 hours

http://whymomsrule.com/2010/01/18/marketing-to-moms-time-spent-researching-purchases/

Crispy Oven-Fried Chicken

2010-04-12T11:16:00.000-06:00

Serves 10

½ cup fat-free milk or buttermilk
1 teaspoon poultry seasoning
1 cup cornflakes, crumbled
1½ tablespoons onion powder
1½ tablespoons garlic powder
2 teaspoons black pepper
2 teaspoons dried hot pepper, crushed
1 teaspoon ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
A few shakes paprika
1 teaspoon vegetable oil

1. Preheat oven to 350◦
2. Add ½ teaspoon of poultry seasoning to milk.
3. Combine all other spices with cornflake crumbs, and place in large zip lock plastic bag or large, flat container.
4. Wash chicken and pat dry. Dip chicken into milk and shake to remove excess. Quickly shake in bag or container with seasonings and crumbs, and remove the chicken from the bag. Place on a plate and cover.
5. Refrigerate chicken for 1 hour.
6. Remove chicken from refrigerator and sprinkle lightly with paprika for color.
7. Space chicken evenly on greased baking pan. (Use canola oil or non-stick baking spray
8. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for another 30–40 minutes or until meat can easily be pulled away from the bone with fork. Drumsticks may require less baking time than breasts. Crumbs will form crispy “skin.”
Note: Do not turn chicken during baking.

Serving size: ½ breast or 2 small drumsticks Calories 117 Total Fat 3 g Saturated Fat 1 g Cholesterol 49 mg Sodium 67 mg Total Fiber 1 g Protein 17 g Carbohydrates 6 g Potassium 1 mg

Bean Salad

2010-04-05T09:23:00.001-06:00

12 servings

1 15 oz can yellow wax beans
1 15 oz can green beans
1 15 oz can red kidney beans
1 15 oz can garbanzo beans
1 medium red onion sliced thin
½ cup sugar
½ cup wine vinegar (red or white)
½ cup canola oil
1 tsp salt
½ tsp dried tarragon leaves
½ tsp basil leaves
2 TBS fresh parsley or 2 tsp dried parsley

Drain the 4 cans of beans and rinse with cold water. Place the beans, onion and sugar in large bowl. Thoroughly combine the remaining ingredients and drizzle over the bean mixture. Cover and chill overnight before serving.

Nutrition per serving:

237.7 calories
9.9 g fat
32 g carbohydrates
6.5 g protein

Inspiration, Motivation and Perspiration

2010-04-05T08:51:00.001-06:00

Please bear with me on this, I will get to the point. Those who know me know I take the circuitous route, it is a learned trait but there is a point to all this.

On a scale of 1 to 10, 1 being low and 10 getting pretty serious, my stress levels the last several months have been an 11, it has worked down to about 7, but still up there. During the 11 period I dropped 10 pounds without trying, I just couldn’t eat. I’ve also noticed in my life I deal with different types of stress differently, not eating or stress eating and craving sugar, that’s another blog for another time.

I shed 10 pounds without trying, I know many of you readers are not having any sympathy for me and I am not asking for any, again, just stick with me as I get to the point.

Everyone who knows me noticed it right away and told me I was too thin. So, from November through beginning of April, I have been eating whatever I want and still not putting the weight on. I even went to the doctor, spent time on the internet trying to self diagnose, in case it was not the mega stress doing this but a rare disease.

Along came the peach pie from the giant mega store. I bought it for dessert when we had friends over, by friends, another couple, so only 4 of us to eat this pie that I think serves the Russian army. We had pie and ice cream and ¾ of the pie is still left. So is the ice cream. So, the next few nights I had to eat a piece of pie with ice cream, it was going to go bad.

I started noticing mid-week that my gut was feeling ucky and my waistband was constricting my ability to sit at my desk and work. So I weighed myself and noticed 4 additional pounds.

Now, here is my point: I am truly uncomfortable, physically, with the additional weight. During the high stress period when it came off and I went to the doctor, I did tell him that while I don’t have a weight concern, I feel very comfortable at the lower weight. My LDL cholesterol came down, and this has been a problem plaguing me for years. Why am I telling you this? So you can pay attention to HOW GOOD YOU FEEL with the weight you shed and to continue working to keep it off. AND the pay offs: lower cholesterol, lower blood pressure and your clothes are not interfering with your ability to breathe.

I readily admit, the last 3 weeks or so, my physical activity has dropped.
· I have been getting to work early cause I can’t sleep and I get the primo parking spot, you know, the one right in front of the building=less walking.
· I haven’t been taking my walking breaks as much as I usually do, probably because I haven’t had anyone to walk with me, so no one to come and pull me away from my desk=less walking.
· My dogs, my usual walking buddies when I get home are getting older and one of them will just stop walking, so I indulge him and we go home. I could take him home and continue with the other one but I haven’t been=less walking
· When this happens I usually get on my exercise bike and I haven’t been=less physical activity.

So, what happened? Less physical activity = I gained weight and don’t feel good.

Last night I:
· Walked the dogs but the old one stopped so we went home.
· I got home and rode my exercise bike
· I did kill the last small piece of peach pie, no ice cream and no more excuses.
· I had my choice of primo parking spaces this morning and chose to park further away.
· I asked a friend at work to walk at 10 and she said she will.
· And I promised myself, I will go alone if no one will walk with me.
· I can take my Ipod or better yet, enjoy the sun shine and the sounds of spring in the air.

Pay attention to emotional eating. Are you craving food from the neck up or the neck down? If it is the neck up, you are emotional eating. Sit down with your journal and write down what you are experiencing that is making you crave food? Bored? Angry? Sad? Stressed? Lonely? Go for a walk. Put on music and dance. Call a friend. Do housework. If you have a hobby, pick it up, get your hands and mind busy. Do you use an on-line support program, Sparkpeople.com or another? Get on-line and read and share, it is great support for so many people. Drink water.

The point of this is not about me, it’s about you. I encourage you, implore you, urge you to really think about how you are feeling physically with the positive changes you are seeing and feeling by virtue of your hard work to moving more and watching what you eat and making lifestyle changes. Pay attention to the emotional side of food. A dear friend of mine once said “food doesn’t judge me”. It may not judge you but it isn’t helping you either, it’s a very temporary fix.

Is that piece of peach pie really worth feeling miserable and having tight clothing? I don’t think so. It was good for me to get this wakeup call on physical activity too. It reminded me to how important it is to move.

I have been your laboratory rat, please learn from my experience and stick with your program.

CARROT-CURRANT MUFFINS

2010-03-29T09:31:00.001-06:00

Yield: 1 dozen 2 1/2-inch muffins

1 cup unbleached white flour
1 cup whole wheat pastry flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/8 teaspoon allspice
1/3 cup (packed) brown sugar
1 cup (packed) grated carrot
3 tablespoons fresh lemon juice
1/2 cup (packed) dried currants
1 1/2 teaspoons grated lemon zest (or orange zest)
1/2 cup skim milk
4 tablespoons melted butter
1 egg
1 teaspoon vanilla extract

Preheat oven to 400°F. Lightly grease or oil-spray twelve 2 1/2-inch muffin cups.
Sift flours, baking powder, salt, and spices into a medium-sized bowl. Crumble and stir in the brown sugar. Make a well in the center.

Place the grated carrot in a second bowl. Add lemon juice, lemon zest, and currants, and mix wit a fork. Use the fork, also, to beat in the milk, melted butter, egg, and vanilla. Pour this mixture into the well in the center of the dry ingredients, and stir until combined. (Don't over mix.)

Spoon the batter into the prepared muffin cups (4/5-full) and bake for 25 minutes, or until a toothpick inserted all the way into the center comes out clean.

From www.molliekatzen.com Mollie Katzen wrote the wonderful Moosewood Cookbook and The Enchanted Broccoli Forest. She does her own drawings. I simply love The Moosewood Cookbook and her recipes are yummy. Enjoy.

Nutrition Facts Per Serving Yield: 12 servings
Calories 180
Total Fat 4.9 g
Cholesterol 28.3 g
Sodium 198.3 mg
Potassium 93.2 mg
Total Carbohydrates 31.1 g
Protein 3.7 g

Beware the Easter Bunny and Changes in Attitudes

2010-03-29T09:26:00.002-06:00

More like beware all the candy on the shelves at the stores, next you are filling baskets with jelly beans, (save me the black ones please), chocolate eggs, chocolate bunnies (please refrain from biting off the ears), let us not forget the cherished Peeps and that is just the traditional candy. You go to the mega store and the walls of color coordinated candy overwhelms your senses and your sensibility.

I admit to this, I have a sweet tooth. I buy nostalgic candy and I fall for the trappings of those delectable Easter candy temptations. A dear friend got me hooked on Cadbury eggs, the candy coated ones. By the time I got halfway through the second bag, the honeymoon was over and I finally threw them away, no easy task for me to throw anything consumable away. At least I didn’t finish them.

Try some better choices for the Easter basket:
· Popcorn balls
· Fresh fruit, it’s colorful too
· Raisins and I won’t go where I am thinking about what to tell your kids about the raisins and the Easter Bunny, you are smart, figure it out.
· Toss in a toothbrush and a travel size toothpaste. A friend of ours gives out toothbrushes for Halloween to the neighborhood kids and they love it.

There doesn’t have to be food in the basket. How about:
· A book –there are wonderful children’s books, check out the used book stores
· Bubbles, who doesn’t love bubbles?
· A favorite movie or music CD
· Small toys (hint check out the local dollar store)
· Crayons and coloring or activity books
· Puzzles
· Shovels & pails
· Finger puppets
· A voucher for a trip to the zoo, park, swimming pool, skate park

Some candy is OK, don’t deprive them or yourself if you really want the stuff, MODERATION is key. Local health food markets sell healthier equivalents of jelly beans and the like.

Eat one little M&M candy and you are walking the full length of a football field to burn off the calories. No one eats just one M&M either. From: Walking off Weight by Robert Sweetgall

How about baking cookies? Make it a family affair, get some fun cookie cutters and a recipe for low-fat cookies. Oatmeal cookies are tasty and you can load them up with raisins, dried cranberries, nuts, mini-chocolate chips. Enjoy this week’s recipe for carrot and currant muffins.

I read a great idea from one Mom who allows her children to have some candy but then takes the bulk of it away and gives it away (or pitches it). That goes for any holiday candy. Yes, a waste of money but isn’t the weight of you and your child’s weight worth it?

It is OK to throw food away, it really is. I find myself throwing out more unwanted calories on a regular basis and not feeling guilty about it. I have been reading “Mindless Eating” by Brian Wansink, an excellent book, well written, entertaining too. One of his suggestions is if you order French fries at a fast food place, throw half of the order away before you sit down. If you think you want dessert, key word is think. Order your meal and finish it, then if you really want dessert, get back up and order it. I can attest to the French fries, I love them. While I don’t throw half of them away before I sit down, I have gotten really good about eating about half and looking at them and throwing the rest away. Here’s another trick for you-throw away half the bun, top or bottom, doesn’t matter, your choice. The meat in those meals is generally so thin it gets lost in the big bun. What I am saying is this: give yourself permission to throw out the candy, I give you permission to do so.

Now, for those who may not celebrate Easter, Passover and Easter coincide this year. Passover food is not near as enticing as chocolate bunnies and jelly beans. I, for one, am no fan of gefilte fish, there is a reason it is eaten with a ton of horse radish. No offense to my gefilte fish loving friends. For those of you wondering, should you be on Jeopardy, there is no fish called gefilte, it is a bunch of garbage fish ground up, made into balls and boiled. Back in the olden days food was scarce and grandmothers got creative.

Start new traditions

“Talking about meaningless traditions reminds me of a story about a young newlywed making the traditional family roast for the first time. As she is about to cut the ends off the roast she asks, “Mother, why are the ends cut off the roast?” Her mother replied, “That’s how my mother taught me to do it. Becoming more curious, she called her grandmother with the same query. “Why is it important to cut the ends off the roast?” Her grandmother said, “That’s what my mother did. More intent than ever, she approached her great grandmother at the nursing home, “Grandma, why do you cut the ends off the roast before cooking?” The elderly woman answered slowly, “Well dear, the pan I had was just a little too small for the roast, so I cut off the ends to make it fit.”
http://www.selfgrowth.com/articles/can_you_change_holiday_traditions

Making lifestyle changes can include making healthy and positive changes in your family traditions. For more information about family support, please see blog from December 14. Remember, you are taking big steps to maintain good health for yourself which in turn helps your loved ones. If you have children or grandchildren, don’t you want them to grow up with healthy habits?

Pass me the Granny Smith apple and peanut butter, the new crayons (who doesn’t love the smell of new crayons) and the coloring book of flowers. Spring isn’t far behind.

In addition to the recipe for this week, Carrot Currant Muffins, the January 19, 2010 recipe for Crustless Spinach Feta Quiche makes a nice addition for Easter brunch, a fresh fruit salad and you have a tasty, healthful meal.

Baked Polenta with Eggplant

2010-03-22T09:02:00.003-06:00

3 1/2 cups water, divided to 1 cup and 2 1/2 cups
1 1/2 cups cornmeal
1 1/2 tsp. salt, divided 1 tsp and 1/2 tsp
1 Tbsp. olive oil
3 medium Japanese eggplant or regular eggplant to yield about 4 cups, dice the eggplant
8 oz. mushrooms, sliced
1/2 medium onion, diced
2 cloves garlic, minced
1 tsp. dried basil
1/2 tsp. pepper
2 cups marinara sauce
6 oz. shredded reduced-fat mozzarella cheese

In a medium bowl, mix cornmeal with 1 cup of the water. In a heavy saucepan, bring remaining 2 1/2 cups water and 1 teaspoon of the salt to a boil over high heat. Reduce heat to medium and add cornmeal mixture slowly to boiling water, stirring constantly. Reduce heat further to a simmer; continue cooking and stirring the cornmeal until thickened, at least 10 minutes. Spread mixture evenly in a 13-by-9-inch baking pan prepared with cooking spray.

Heat olive oil in a large skillet over medium heat. Sauté eggplant, mushrooms, onion, garlic, basil, pepper and remaining salt until eggplant is tender, about 10 minutes.

Spread marinara sauce over polenta. Top with eggplant mixture and cheese. Bake in preheated 350-degree oven for 20 to 25 minutes. Let stand 10 minutes before serving. Makes 12 servings.
Enjoy with a mixed green salad.

Per serving: Calories 160, protein 6 g., carbohydrates 28 g., total fat 5 g., saturated fat 2 g., cholesterol 10 mg., sodium 550 mg., fiber 3 g.,

Dashboard Dining Dilemma

2010-03-22T08:41:00.003-06:00

Dashboard dining – eating in your car while racing from place to place. It usually involves going to the drive thru of your favorite fast food place, getting a bag of greasy and fat laden foods and driving with one hand on the wheel and another in the bag. Perhaps you have your kids in the car with you and they are getting their meal on the fly as well.

My first thought is, at least park the car and walk into the fast food place. After that, well, it’s dangerous; you should have both hands on the wheel and paying attention to the road.

According to Kelley Blue Book, you know those folks who rate the value of your vehicle when you want to sell it, eating in your vehicle can reduce the worth of your car if food has been slopped on the floors and seats. Burgers and fries are rated the messiest car foods. Taco Bell created a car friendly meal to accommodate people who must eat and drive.
Read the entire article http://mediaroom.kbb.com/index.php?s=43&item=214

This article is not about selling your car, if it were I would have to look at my own car, the dogmobile.

You are busy and your schedule is demanding. Let’s look at ways to avoid eating in the car through some time management or if you must eat in the car, then some healthy options.

· If you have any control at all over your daily appointments, factor in 15-30 minutes in between them so you can sit and eat a meal in peace.
· Don’t forget, gulping a meal down without tasting it is a recipe for weight gain, you won’t feel like you have eaten and will start craving more food.
· It is also stressful.
· You could get heartburn.
· Are you able to say, “yes, I will be there, but after dinner, lunch, breakfast, what time do you want to meet?
· Are your hours at work a little flexible to accommodate appointments or activities? Take a 30 minute lunch to leave 30 minutes earlier; are you able to come into work earlier than the regular time?
· Your day may already be stretched thin, but if you need to set the alarm and get up a little earlier to get out of the house to get to your appointments that might be the trick.

“Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” H. Jackson Brown

Healthy Foods on the Fly

If you have children, you will set a good example by giving them nutritious foods rather than drive through meals. Once in a while fast food is OK. Doing it on a regular basis is setting them up for future health woes and bad habits.

Breakfast:
· Prepare hard boiled eggs the night before. Peel what you need for a meal in the morning, pop them in a baggy, some apple slices or a banana and a box of juice and you have a meal.
· Toast an English muffin and put peanut butter on it, some grapes and you can roll out the door.
· Make a yogurt smoothie to drink in the car.

Lunch: This one is easy
· A sandwich on whole grain bread travels well.
· Instead of lunch meats try hummus with lettuce, tomato and some cucumber slices, some baby carrots and you are good to go.
· Try fat free refried black beans and some avocado slices rolled up in a tortilla.
· Whole grain crackers, string cheese and fruit.
· If you like to have an orange with your meal, peel it and section it at home and pop it in a container.

Keep bottled water in the car, watch out for freezing temps, I blew out an expensive brand new metal water bottle when it was sub-zero recently (this was written back when it was sub-zero).

Dinner:
· Heat a veggie burger in the microwave and put it on a whole-grain bun with lettuce or sprouts and add baby carrot sticks, dried fruit and club soda or seltzer water .
· I love a meatloaf sandwich, if you have leftover meatloaf, put a slice on whole grain bread with lettuce and tomato. Cut up some celery sticks.
· Bake or grill some extra boneless chicken breast. You can shred the chicken into a tortilla wrap,

Use your imagination and have fun putting some easy to eat, light meals together. Think of all the money you will save too. Take the money and treat yourself to a much deserved massage!

Editorial comment: I do encourage you to not eat while driving, above all, it is a safety issue and in my mind, the equivalent of driving while talking on your cell phone. Next time you pick up a car food, think about your ability to do a quick hand over hand turn to avoid a pedestrian, another car, an animal. If you are on your way to a business meeting, those fast food egg sandwiches are mighty greasy and trust me, they always land smack in the center of your blouse or tie.

Read More http://www.ivillage.com/ideas-healthy-dashboard-dining/3-a-57879#ixzz0eh4fWGxZ

Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing

2010-03-15T11:03:00.002-06:00

Spring is just around the corner, enjoy this light and colorful salad, it has a little something for everyone.

Total recipe time: 25 minutes Makes 4 servings

Ingredients

1. 4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
2. 1/2 teaspoon coarse grind black pepper
3. 1 package (5 ounces) mixed baby salad greens
4. 1 medium red or green pear, cored, cut into 16 wedges
5. 1/4 cup dried cranberries
6. Salt
7. 1/4 cup coarsely chopped pecans, toasted
8. 1/4 cup crumbled goat cheese (optional)

Honey Mustard Dressing:
1. 1/2 cup prepared honey mustard
2. 2 to 3 tablespoons water
3. 1-1/2 teaspoons olive oil
4. 1 teaspoon white wine vinegar
5. 1/4 teaspoon coarse grind black pepper
6. 1/8 teaspoon salt

Instructions
1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
2. Meanwhile whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.

Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons

Nutrition information per serving:

321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of fiber and iron.

Changes and You

2010-03-15T08:43:00.001-06:00

Pay attention-you will like what you see, maybe even gain some wisdom

There’s a new crew of Lifestyle Balance participants who started the program in the last few weeks. WELCOME! I hope you enjoy the program and start noticing the positive changes in your life, both physical and psychological (emotional, spiritual-whatever you wish to call it).

Here are some things I want to share with you:

Is walking your choice of physical activity? It is mine. Another benefit of walking is this: it’s
a great stress reliever. It helps clear my head and allows me to come up with ideas for work, for home life, even what to fix for dinner. Why sometimes, I just get downright creative. If you have a dog(s), take them with you for that walk. They always appreciate getting out. They are good company; they are a great way to meet people and make new friends or just socialize. Make it a family event, or maybe you need your “alone time” and prefer to go on your own. Change your route, different scenery is always fun and it gives you a different perspective. Ever notice how things look different on the return trip?

I ride my exercise bike at home and also found the benefits of riding to be same as walking-it clears my head, except when I am peddling and reading, and honestly, even then, I get some brilliant brainstorms to the point where I get off the bike, call myself at work and leave myself a message to follow through on what I was cogitating!

Coveted sleep. Yes, a good workout will help you sleep better. Don’t workout just before bedtime or you will be too energized.

With all this free flowing brainpower, I decided to do some investigating and found a study that looked at the effects of exercise on creativity. There is much more research that needs to be done, but overall, the researchers did find that creativity was enhanced by aerobic exercise.

It takes 3 weeks to change a habit, be patient. Once you start making these little changes it is pretty exciting to see how the new practice becomes part of your daily routine, without even thinking about it.

Portion control, wise food choices start becoming very automatic. I found eating ice cream at night was just a really bad idea for me. I started buying small cartons of low-fat yogurt - it’s healthier, doesn’t make me feel poorly like the ice cream and it satisfies the need for something cold and creamy and sweet, is pre-measured and is so much better for me and I enjoy it, guilt-free. I resented that I didn’t feel good from eating something that is a “happy food”, but, as I like to say, “I am a better person for it”. Confidential to you, I say the same thing when I really don’t feel like riding my exercise bike or using my Bow Flex and I force myself. And, truly, I do feel better when I am done.

I was at a “Lunch ‘n’ Learn” presentation a while back. The speaker was explaining what happens to your body when you eat too much of the simple carbohydrates, or foods high on the “Glycemic Index” , the bad carbs, and how it makes you crave more food because your blood sugar spikes. Once I knew this, I really started paying attention if I ate too much pasta, I just love pasta. He was right. I made a concerted effort to not keep eating because I understood what was happening. I also cut back on my pasta portions. It was actually fun as an inside observer to take a step and go, “oh yeah”, I know why I feel this way.

As the weeks go by, start noticing the small changes in your habits, reaching for an apple instead of cookies, or some baby carrots instead of chips with your lunch. Rationing the number of chips you do eat. Are you taking the stairs at work instead of the elevator? Parking your car a little further so you have to walk a little more? Striving for walking 10,000 steps a day? If you are wearing a pedometer is that simple gizmo holding you accountable to walking more? How does it make you feel, mentally and physically?

I encourage you to pay attention to what is going on in your head as well as the physical well being you are experiencing from activity and diet modification. Take notice if you are feeling more inspired in your life outside of Lifestyle Balance. Are you taking more pride in your appearance? Holding your head a little higher, smiling more? Enjoying life more?

Once you start losing weight and improving your nutrition, I bet you start seeing life differently, too. Pay attention to your journal, it’s a great way to monitor your thoughts and feelings and progress. Are you laughing more? Have more energy? Watch for these signs, it’s like seeing the first robin of spring or the first red tulip sticking up from the snow.

If you would like to be a guest blogger or do you have a healthy recipe you would like to share? Please contact me: Diane Arave, darave2@mt.gov or 406-444-0593, or leave a comment in the comment section of this blog space.

TRIVIA: March 15 is the “Ides of March”, the day Julius Caesar was killed in Rome, 44 BC.
http://news.nationalgeographic.com/news/2009/03/090313-ides-of-march-facts.html

Eileen's Best Banana Bread

2010-03-10T09:04:00.003-07:00

This is from Cooking Light on-line. I don't know who Eileen is, but her recipe sounds yummy and it got great reviews.

3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1/4 cup flaxseed meal
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup mashed ripe banana (3 medium)
1/2 cup chopped walnuts *
3/4 cup sugar
1/2 cup plain low-fat yogurt (can use non-fat yogurt to save more calories and fat)
1/4 cup canola oil
Cooking spray

*in reading reviews of this recipe some people added mini dark chocolate chips instead of walnuts. Or you can use 1/4 cup walnuts and 1/4 cup mini chips. This will alter the nutrition break down.

1. Preheat oven to 325°.
2. Scoop flours into measuring cup and level with a knife. Combine flours and next 4 ingredients (through baking soda) in a large bowl, stirring with a whisk. Combine banana and next 4 ingredients (through oil) in a small bowl. Add banana mixture to flour mixture, stirring just until moist.
3. Spoon the batter into a 9 x 5–inch loaf pan coated with cooking spray. Bake at 325° for 1 hour and 15 minutes or until a wooden pick inserted into the center comes out clean. Cool for 10 minutes in pan on a wire rack, and remove from pan. Cool on wire rack.Yield: 12 servings (serving size: 1 slice)

CALORIES 212 ; FAT 9.2g (sat 0.8g,mono 3.7g,poly 4.2g); CHOLESTEROL 1mg; CALCIUM 60mg; CARBOHYDRATE 30.4g; SODIUM 189mg; PROTEIN 4.3g; FIBER 2.6g; IRON 1.1mg
From: Cooking Light, OCTOBER 2009

Have a Good Laugh

2010-03-09T16:26:00.001-07:00

Did you know that laughing:
· Burns calories
· It is good for your heart
· Reduces stress
· Helps relieve pain

“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.” ~ Paul E. McGhee, Ph.D.
http://helpguide.org/life/humor_laughter_health.htm

Laughter, I try to find something to laugh about daily, some days it doesn’t take much! I don’t know about you, but after a good laugh, I feel good. It gives me something to smile about during the day, especially if the day is not going well, it gives me something positive to focus on.There are times I have laughed all the way to or from work, I am sure people in the adjacent car are wondering what is going on.

From some of the research I did for this blog, there is apparently no concrete evidence of laughter’s health benefits. The waters are murky. What I did manage to find had so much psychobabble and science and research about something so simple, laughing. So take this with a grain of salt, please. Apologies to Henny Youngman, I know, I am showing my age.

By the time I finished the fourth in a series of four articles, all researched by the same group, I was, well, laughing. They actually were checking urine samples for hormones or chemicals released after a good laugh. How about asking the people how they felt after a good laugh?

I did learn that:
· A good laugh does help relax muscles which could explain why some are prone to wetting their pants from laughing so hard.
· It is good for increased heart rate (not as good as an aerobic workout, but for some, much more fun), increased respiratory rate and oxygen consumption.
· A good laugh is also a good stress reliever.
· “It takes a greater number of facial muscles to frown than it does to smile”.
There is no known source as to where that saying originated.There is no evidence in how many more or less muscles and energy it takes to smile vs. frown, there is lots of information on that debate on the internet.

According to Robert Provine, a professor of psychology and neuroscience at the University of Maryland, studies have been done showing that laughing does help patients with pain relief. It worked for Norman Cousins who wrote “Anatomy of an Illness” about his personal experience with the diagnosis of a painful disease. He found that laughing for 10 minutes allowed him 2 hours of pain free sleep. He watched Marx Brothers movies and episodes of Candid Camera. I must say, I remember watching “Coconuts”, a Marx Brothers movie, when I had strep throat, it hurt like heck to laugh because of the pain in my throat but I swear,I couldn’t help myself. And, let me throw this in, why do people tell you the funniest danged things when you have stitches in your belly area? Not nice at all.

Yes, you can burn some calories from a good laugh. Vanderbilt University researcher, Maciej Buchowski did a small study on laughing and calories burned. With a good 10-15 minute bout of laughing 50 calories were expended. According to the article I read, in order to lose a pound at that rate, you’d have to laugh, heartily, for 12 hours. What a great way to burn off even a few calories and you feel happy.

I found this intriguing. This is from a study done in Japan.

“Blood sugar levels. One study of 19 people with diabetes looked at the effects of laughter on blood sugar levels. After eating, the group attended a tedious lecture. On the next day, the group ate the same meal and then watched a comedy. After the comedy, the group had lower blood sugar levels than they did after the lecture.” http://women.webmd.com/guide/give-your-body-boost-with-laughter, For more information on this study reference Diabetes Care May 2003, P. 1651-2

So, with all of this new found knowledge, what does it have to do with losing weight and physical activity? I will tell you. A sense of humor and a good laugh helps keeps your spirits up. Laughter makes us feel good. When we feel good we have a positive attitude which will help in sticking with lifestyle changes. And, besides, it’s contagious. Ever hear a group of people laughing and wonder what is so funny? Spread the joy.

Here is a question to think about- Is a sense of humor genetic or learned? E-mail me, if I get more than 1 response, I will compile the results and post them.

Do you have a joke that made you cry you were laughing so hard? Have a real life funny story? Share it. Darave2@mt.gov

2010-02-22T09:29:00.002-07:00

Enjoy a cup of hot cocoa and some homemade biscotti, put your feet up, curl up with a good book or someone who just read one:
Hot Cocoa
Number of Servings: 1

2 tsp Sugar
1 tbsp unsweetened cocoa powder
1/8 tsp cinnamon
1/8 tsp nutmeg
2 tbsp hot water
1 C Vanilla Soy Milk

Directions
Combine sugar, cocoa, cinnamon, nutmeg and hot water in a sauce pan. Stir until smooth and bring to boil over medium heat, stirring constantly. Continue to boil and stir for 2 minutes. Slowly add in soy milk and heat. Do not boil the milk.
Makes 1 1-cup serving
Recipe submitted by SparkPeople user QUINNGINN

Nutrition Per Serving
· Calories: 127.0
· Total Fat: 5.5 g
· Cholesterol: 0.0 mg
· Sodium: 136.0 mg
· Total Carbs: 23.8 g
· Dietary Fiber: 5.2 g
· Protein: 12.1 g

My husband loves these, and, they are easy to make

Cranberry Almond Biscotti
Ingredients
2 1/4 cups flour
1 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
2 eggs
2 egg whites
1 tablespoon almond or vanilla extract
1 6-ounce package Ocean Spray® Craisins® Dried Cranberries, any flavor
3/4 cup sliced almonds

Directions
Preheat oven to 325°F.
· Combine dry ingredients in a medium mixing bowl. Whisk together eggs, egg whites and almond or vanilla extract in a separate mixing bowl. Add to dry ingredients, mixing just until moist, using an electric mixer on medium speed. Add dried cranberries and almonds; mix thoroughly.
· On a floured surface, divide batter in half and pat each half into a log approximately 14-inches long and 1 1/2-inches wide. Place on a cookie sheet and bake for 30 minutes.
· Reduce oven temperature to 300°F. Cut biscotti into 1/2-inch slices. Stand upright on cookie sheet and bake for an additional 20 minutes. Let cool and store in a loosely covered container.
Makes about 2 1/2 dozen.

PER SERVING (1 cookie):
Cal 100
Fat Cal. 15,
Total Fat 2grams
Chol. 14mg
Sodium 38mg
Pot. 35mg
Carb. 9grams
Protein 2grams

Beating the Winter Blahs

2010-02-22T09:06:00.003-07:00

Winter in Montana lasts a looooong time. Too long for my blood, I personally hate the heavy layers of clothing and my feet yearn for sandals and my toesies to wiggle free. We tend to stay inside more and become more sedentary. We eat more and usually eat the foods that make us feel good, and make us pack on the pounds. The variety of fresh fruits and vegetables that we can get in the summer are not easy to come by in the winter months. The days are longer and it is cold. AND, I am possibly preaching to the choir, thanks for letting me vent.

Before I go further, I want to tell you readers out there: I am not a doctor. If you feel like you have depression or are not sure, please see your healthcare provider or a trained counselor. Please do not ignore symptoms of depression. Seek help.

There is a short quiz at the end of this blog, with thanks to Reliant Behavioral Health, State of Montana’s Employee Assistance Program provider. Take a few minutes and take the quiz.

Are you struggling with winter blahs? Read on for ways to combat the winter blahs and avoid packing on the pounds.

There is a recurring theme in these blogs, exercise and a healthy diet, so, don’t be surprised here. I am giving personal testimony here, exercise in the winter does help with mental attitude. I have been my own guinea pig and not always intentionally.

Exercising: I feel tired and lethargic when I don’t exercise. I sit all day at work, if I don’t take my walking breaks at work and don’t get to walk the dogs cause the hubby took them then I have lost about 60 minutes of walking. I will try to get on my exercise bike or at least lift hand weights while watching the idiot box. I notice my mood is gloomy too. When I get some exercise done, no matter what kind, I have more energy, I sleep better, and my mood is more upbeat. How do you feel when you move vs. not moving?

Healthy diet: As you probably know by now, you are what you eat. Are you getting fresh fruits and vegetables? Can’t find the fresh stuff you like? Look in the freezer section. Berries, melon are good, whip them up in some yogurt. Frozen veggies are always good to keep in stock. Eating low fat foods? Getting complex carbs and avoiding “white food”-refined sugar, white breads, white rice. Drink water and avoid sugary beverages. Avoid consumption of alcohol. Alcohol is a depressant. This time of year we tend to eat comfort foods which may taste good while being ingested but then you have that nosedive and feel yucky. “Mindless Eating” by Brian Wansink, PhD has some interesting information about comfort foods and why we like them and how we associate certain foods with making us feel good. If you have a sibling, ask him or her what their comfort food is and why, I bet it differs from your own.

Try to get some sunshine. I know in Montana we have such short days and often times, we may be working, you go to work in the dark and come home in the dark and, if you are stuck in a cubicle like I am, there is no natural light. I am surrounded by fluorescent lighting, I shouldn’t complain, at least I have that, but I have to get up and leave my desk to see daylight. If my manager is reading this, hint, hint-a window. 30 minutes a day of natural light is recommended.

Get creative, do you like to paint, dance, do needle work, make model airplanes? Work jig-saw puzzles? It is a great way to relax and have some fun. If you and your family enjoy games-cards, board games, computer games, take some time to enjoy the togetherness and fun and laughter. Watch a funny movie. OK, if your family puts the “fun” in dysfunction, try a solitary activity, like reading a good book. Go to the gym and workout or swim. Volunteer to walk dogs at your local animal shelter.

Go outside and have a snowball fight. Go sledding. Is there a local group teaching snowshoeing? Check with Montana Fish Wildlife and Parks for people leading groups, there is one in Helena that does full moon walks thru the woods.

If you are able to plan some fun activities that help you get out of winter for a while, do so. Are you able to get a massage, go to a spa, enjoy soaking in some hot springs. Learn to say no to those “unwanted” requests or invitations. Or, say yes, get out and enjoy socializing, whatever you prefer. Give yourself the permission to follow your heart’s desire. Maybe a short nap is in order. Stick to a healthful routine, low-fat diet, physical activity.

This time of year I get quite crabby and sick of cold and snow. And with that, I bid you Aloha. I am off to Hawaii for some much needed time away from winter. Watch for a new posting on March 9.

Enjoy a cup of hot cocoa and some homemade biscotti, put your feet up, curl up with a good book or someone who just read one:

Hot Cocoa
Number of Servings: 1

2 tsp Sugar
1 tbsp unsweetened cocoa powder
1/8 tsp cinnamon
1/8 tsp nutmeg
2 tbsp hot water
1 C Vanilla Soy Milk

Directions

Combine sugar, cocoa, cinnamon, nutmeg and hot water in a sauce pan. Stir until smooth and bring to boil over medium heat, stirring constantly. Continue to boil and stir for 2 minutes. Slowly add in soy milk and heat. Do not boil the milk.Makes 1 1-cup serving
Recipe submitted by SparkPeople user QUINNGINN.
Nutrition Per Serving
· Calories: 127.0
· Total Fat: 5.5 g
· Cholesterol: 0.0 mg
· Sodium: 136.0 mg
· Total Carbs: 23.8 g
· Dietary Fiber: 5.2 g
· Protein: 12.1 g

Enjoy some biscotti with your hot cocoa. My husband loves these, and, they are easy to make

Cranberry Almond Biscotti
Ingredients

2 1/4 cups flour
1 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
2 eggs
2 egg whites
1 tablespoon almond or vanilla extract
1 6-ounce package Ocean Spray® Craisins® Dried Cranberries, any flavor
3/4 cup sliced almonds

Directions
Preheat oven to 325°F.
Combine dry ingredients in a medium mixing bowl. Whisk together eggs, egg whites and almond or vanilla extract in a separate mixing bowl. Add to dry ingredients, mixing just until moist, using an electric mixer on medium speed or by hand. Add dried cranberries and almonds; mix thoroughly.

On a floured surface, divide batter in half and pat each half into a log approximately 14-inches long and 1 1/2-inches wide. Place on a cookie sheet and bake for 30 minutes.

Reduce oven temperature to 300°F. Cut biscotti into 1/2-inch slices. Stand upright on cookie sheet and bake for an additional 20 minutes. Let cool and store in a loosely covered container.

Makes about 2 1/2 dozen.
PER SERVING (1 cookie): Cal 100
Fat Cal. 15
Total Fat 2grams
Chol. 14mg
Sodium 38mg
Pot. 35mg
Carb. 9grams
Protein 2grams

Take the Seasonal Affective Disorder (SAD) Quiz

Although many of us may feel "blue" when the day is cloudy or after a week of rain, people with seasonal affective disorder (SAD) have more difficulty coping with the dull, gray days of winter.

To improve your knowledge of SAD, take this true-false quiz.
1. People with seasonal affective disorder feel sad only during the winter. True False
2. Women and teens are more likely to develop SAD than others. True False
3. SAD can be difficult to diagnose because its symptoms mimic those of other illnesses.
True False
4. The hormone estrogen may play a role in SAD. True False
5. The farther north a person with SAD lives, the more severe his or her depression seems to be. True False
6. A good way to combat winter SAD is to get outdoors every day. True False
7. For more severe cases of SAD, a doctor or therapist may prescribe "light therapy. True False

The answers
1. False. People with SAD experience mild to moderate depression during a particular season of the year. Most people with SAD are depressed during the fall and winter months. For others, SAD occurs during the spring and summer.
2. True. Although SAD can affect anyone, women (most commonly women in their 20's and 30's) and adolescents seem to be more susceptible. Older adults are less likely to develop it. SAD sufferers also tend to have a family member with mental illness, such as depression or alcohol abuse.
3. True. The symptoms of SAD can be confused with symptoms of other illnesses, including hypothyroidism and viral infections such as mononucleosis.
4. False. Varying levels of the neurotransmitter serotonin are believed to play a role in SAD. The sleep hormone melatonin, which has been linked to depression, also may play a role. The body makes more melatonin in the dark. So, the shorter, grayer days of winter boost levels of melatonin.
5. True. There is a general connection between more northern latitudes and prevalence of SAD, but this is true only to a point. It's not automatically true that SAD is going to be more severe and common as you keep going further and further north. Overcast days also make a person with SAD feel worse.
6. True. Getting regular, outdoor exercise helps. You can also rearrange your furniture indoors during the fall and winter to take advantage of as much sunlight through windows as possible.
7. True. Light therapy involves the use of a full-spectrum fluorescent light for a certain amount of time, usually in the morning. Antidepressants also may be prescribed. The Food and Drug Administration (FDA) advises health care providers, patients, families and caregivers of adults and children that they should closely monitor all patients beginning therapy with antidepressants and when doses are either increased or decreased, for worsening depression and suicidal thinking. The FDA also advises that these patients be observed for certain behaviors associated with these drugs, such as anxiety, agitation, panic attacks, insomnia, irritability, hostility, impulsivity, severe restlessness, hypomania and mania, and that physicians be particularly vigilant in patients who may have bipolar disorder. The FDA issued a warning in September 2004 that antidepressants not only cause some children and teenagers to become suicidal but that most have also failed to cure their depression. Children and teens who take antidepressants are twice as likely as those given placebos to become suicidal. Still, the overall risk for suicide is low. If 100 patients are given the drugs, two or three more will become suicidal than would have had they been given placebos.

Wellness Library Health Ink and Vitality Communications ©2009

Copyright © 2001 - 2010 Reliant Behavioral Health.All rights reserved.

Chinese Pepper Steak

2010-02-16T09:48:00.001-07:00

It's the Chinese New Year
Year of the Tiger

Serves 2

½ pound round steak*, cut into thin strips
*flank steak or top sirloin steaks are a good leaner meat substitute
1 TBS low sodium soy sauce
Pinch of ginger or 1/8 tsp fresh chopped ginger
1 TBS dry sherry or can use apple cider
2 or 3 scallions (to taste), minced
½ green pepper cut into ½ inch squares
1 celery stalk, diced
2 TBS canola oil
½ cup water
1tsp cornstarch

Mix soy sauce, ginger and sherry/or apple cider in a bowl. Place meat strips in bowl and marinate meat at least 15 minutes.
Cut up vegetables. Heat oil in skillet until sizzling, lift meat out of bowl using a slotted spoon or fork and and place in skillet, cook quickly until lightly browned. Lower heat, add vegetables, simmer about 5 minutes. Blend cornstarch and water (hint-slowly add water to cornstarch, constantly stirring to avoid lumps) add to skillet with the remaining marinade. Simmer 5 to 10 minutes until sauce is thickened. Serve with brown rice.

Calories per serving 551.5
Total Fat 23.4 g
Total Carbohydrates 21.7 g
Protein 55.3

Accentuate the Positive

2010-02-16T07:46:00.004-07:00

“You've got to accentuate the positive, Eliminate the negative Latch on to the affirmative” (Johnny Mercer / Harold Arlen)

Is your glass half full or half empty? Life happens and how we handle what we are served can make or break us. Given the choice of laughing or crying, I opt for laughing. I try to find humor in a situation and generally don’t have a difficult time, it is out there. Trying to take a situation and put a positive spin on it is not easy, I am the first to admit that. Adapting a positive attitude does help resolve an unpleasant situation in a productive way.

Are you able to reframe your thinking about the situation? "When you find yourself focusing on the foreground of a problem or a crisis, take a step back and look at it in the context of the big picture of your life," says Dr. Seaward. "Doing so helps you realize that in many areas of your life things are going well." From www.reliantbh.com. According to www.mayoclinic.com , some self-talk stems from logic and reason and the more negative self-talk crops up due to lack of information.

"When you're feeling as if nothing is going right, stop and make a list of all the things you're grateful for or take for granted," says Brian Seaward, PhD. "Start with simple things, like being able to see and breathe. Then move on to personal things, such as family members and your job. Don't stop until you reach 100 items." OK, counting 100 items can take some time, start small, aim for 5 or 10 items.

There are some possible health benefits to a positive attitude and those include:
· Lower rates of depression
· Improved resistance to the common cold
· Better ability to cope with stress and other problems

There is no clear-cut reason why but thoughts are that people with a positive outlook tend to have healthier lifestyles.
· They follow a healthy diet
· Engage in physical activity
· Have lower rates of smoking and alcohol consumption

Self talk – negative or positive?

At some point we have all been excited about a job interview, the job of our dreams and you finally get called for an interview.

Do you pump yourself up and strut and say, I am going to get this job, I deserve this job, and I am qualified for this job. Or are you thinking I know I am going to blow this interview? I hope I don’t say anything stupid. Why would they want to hire me?

Being positive or negative comes through in your body language, gestures and even your responses to interview questions.

“A good rule to follow in self-talk is to talk to yourself the way you want others to talk to you”. From www.reliantbh.com. Here’s another good thought, from www.mayoclinic.com, “Don’t say anything to yourself that you wouldn’t say to anyone else” or “don’t say anything you wouldn’t say to your grandmother”.

By focusing on your weaknesses you are not helping yourself to find solutions to the problem at hand. It leaves you feeling victimized and powerless. Thinking positively helps you to focus on your strengths which allows you to find creative solutions to problems and be pro-active.

OK, so how can I be more positive?

According to Dr. Seaward, anger is a result of unmet expectations in daily life. Often, we think we have control of a situation and we do not. By lowering your expectations and rolling with the punches you can reduce your anger. It will also help keep your blood pressure down.

· Schedule some time to “be happy”. Sounds corny, I know. Set aside a little time, even if only 10 minutes and do something you enjoy. Set a kitchen timer if you don’t have much time. I do that in the mornings when there are 5 or 10 minutes where I can actually sit and have my coffee and watch the morning news (well, that part is not necessarily thrill inducing given the state of the world BUT, sitting and sipping my coffee for 10 minutes is sheer heaven!)
· Dealing with problems? Wallowing on all that is wrong will keep you stuck in the muck. Focus on your strengths; take the bull by the horns. This empowers you and helps you move forward. Problems don’t go away through wishful thinking or griping about them. You have to be the one to take charge and make things happen.
· Follow a healthy lifestyle: physical activity and a healthy diet. Manage your stress.
· Smile, it feels good and when someone smiles back, doesn’t that make it worthwhile? Maybe you made THEIR day.

Negative people

Try to avoid negative people in your life, if you can’t avoid them, cut back on the time you spend with them. There are people who never have anything good to say about anyone or anything. It gets old listening to them. They will wear you down and sap all your energy. I have my own problems and so do you. Life is too short.

Choose your words and thoughts

“Negative thought: I never do anything right.
Evidence: None.
Positive thought: I do plenty of things right.

Negative thought: My accomplishment is not enough. Anybody could have done it.
Evidence: None.
Positive thought: I still accomplished something and I deserve to be proud.”
From www.reliantbh.com.

Remember, it takes 21 days to change a habit. You won’t wake up tomorrow morning singing Zip A Dee Doo Dah. You can begin by practicing more positive self talk and looking at things in a different way. If you hold a globe in your hands and turn it, you see different countries. Try looking at a situation differently. It makes a world of difference.

"Zip-A-Dee-Doo-Dah"
Music by Allie WrubelLyrics by Ray Gilbert© 1945 Walt Disney Music Company

Zip-A-Dee-Doo-Dah Zip-A-Dee-A
My oh my, what a wonderful day
Plenty of sunshine heading my way
Zip-A-Dee-Doo-DahZip-A-Dee-A
Mister bluebird on my shoulder
It's the truth
It's actual
Everything is satisfactual
Zip-A-Dee-Doo-Dah Zip-A-Dee-A
Wonderful feelingWonderful day

Healthy Meetings

2010-02-08T08:26:00.003-07:00

I really didn’t want to use those two words, “Healthy Meetings”. People might go into culture shock, NO DONUTS?? I prefer to call them gut bombs, they don’t sit well with me and I avoid them, unless there is a good jelly donut, I may eat one once a year. But, I digress.

No matter if you work outside the home, in an office or if you are retired, are a stay at home parent, unemployed seeking gainful employment. We all find ourselves in a social situation where food is served, for our enjoyment. Food is a social experience. I have met few people in my life who only eat because they have to, I am not one of them and frankly, I don’t understand it. But again, I digress.

Volumes have been written on the culture of food, there is a three hour PBS DVD on the topic. Food is a social thing. It shows that we are hospitable, friendly, and gracious.

We live in a world where the food spread at most meetings consist of high calorie, high fat, sugary sweet foods that are so bad for us. We have come to expect it. Those foods are generally less expensive to serve and they are readily available and require little preparation and have a long shelf life, lots of things that we cannot pronounce are added to them, for example: butylated hydroxytoluene, can you say it? It is used in foods to preserve fats, better known as BHT. Uck.

People will eat what is spread out for them at a meeting, whether it is good or bad for them. There are some die hards who will go without rather than take the donut. I try to scope out the lesser of the evils or, bring my own snacks (fly on an airplane lately)?

Junk food is like junk TV. You will watch what is on for the sake of watching TV, even if you don’t like the offerings. You will eat what is set out, even if it would not be your first choice, it’s food, it’s there, it’s a meeting or a social setting.

Want to help with a culture shift?

· We want to encourage those meeting planners to serve fresh fruits, whole grain baked goods, low fat options that are appealing and delicious, well, just plain healthy foods.
· You can offer to help with the planning.
· Help with shopping.
· Be considerate of people with diabetes or other dietary restrictions.
· There are probably others who would appreciate some healthful options.
· Suggest a walking meeting, everyone brings walking shoes and you can walk and meet at the same time.
http://www.chipolicy.org/pdf/5678.Walking%20Final%20After%20Public%20HW.pdf

Around my office we celebrate birthdays on a regular basis. The birthday honoree can request what they would like, fresh fruit, veggie trays, low fat treats, cake, ice cream. One thing I realized is, I DON’T HAVE TO EAT IT just because it is there. When there are three birthdays in a row, and it does happen, one can overdose on sweet and fattening treats. I gave myself permission to join in the festivities without eating.

How to change the meeting culture from donuts to yogurts? I spent time this morning trying to find some general information on this subject, no luck. I did consult with a co-worker, Linda, who is in the know, her answer was, small changes, AKA, baby steps.

You don’t want to force people to HAVE to eat fruit salad with yogurt dip by only offering one choice. Put out those gut bombs, oops, donuts AND fruit salad with yogurt.

· Make the donuts a little harder to access, further back on the table or the far end of the room. Make them look less appealing.
· Put the fruits out front on some attractive plates and make them look even more festive (hey, fruits are colorful and so is strawberry yogurt).

My buddy Linda told me about a project she is working on with a school group. They found that over time, the fruits and “good for you” snacks get eaten and the lonely donuts are left to dry out. Gradually increase the presence of healthy snacks and continue to offer the not good for you stuff too, for those who really want them. You may find that you are getting more converts, coming to the” healthy, I feel good” side. Eventually, you may be able to do away with the high fat, high calorie, bad for you selections.

Office Snacking

If you are in an office, do you have vending machines, “honor” boxes with snacks?
· Ask the person who restocks the machine to put in healthy snack options, or take the machines out altogether.
· More and more of these vendors are getting requests for healthier snacks and accommodating them.
· Create your own honor box.
· One office I know of took turns providing a bowl of healthy options they put out in a common area.
· Bring your own snacks. I like to munch during the day at work. I bring an apple sliced, an orange already peeled and sectioned. Baby carrots are so easy; you can even buy them in individual serving bags. Cut up celery sticks, green peppers. If you must have a dip, put some in a small container.
· Read your labels for granola bars or protein bars. I carry protein bars with me, in case I think I will starve to death before I can eat a meal. They are filling.
· Put together a small bag of nuts with dried fruits. Leave out the M&Ms. If you MUST have chocolate, buy the dark chocolate chips, mini-morsels and throw some in your mix.

Please enjoy the web link below on ideas for having “Healthy Meetings”. Use it; share it with friends, co-workers, even your boss. Maybe put it on the agenda to discuss.

http://healthvermont.gov/family/fit/documents/WorksiteWellness_HealthyEatingGuidelines.pdf
Here’s another link I found, you can print off some FREE colorful 8.5 x 11 posters

http://www.ctahr.hawaii.edu/NEW/FVMM/posters.htm

Fruit Kebobs

2010-02-08T08:22:00.001-07:00

Prep time: 15 minutes
Serves: 4

Ingredients:
1 apple
1 banana
1/3 c. red seedless grapes
1/3 c. green seedless grapes
2/3 c. pineapple chunks
1 c. nonfat yogurt
1/4 c. dried coconut, shredded
Directions:
1. Prepare the fruit by washing the grapes, washing the apple and cutting it into small squares, peeling the banana and cutting it into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
2. Spread coconut onto another large plate.
3. Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
4. Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
5. Repeat these steps with another skewer.

Serving size: 1 kebob
Nutritional analysis (per serving):**
141 calories 3 g fat 2 g sat. fat 28 g carbohydrate 3 g fiber 1 mg cholesterol 52 mg sodium 103 mg calcium 0.5 mg iron
**Note: Nutritional analysis may vary depending on ingredient brands used.

Super Bowl Special Edition

2010-02-01T10:50:00.002-07:00

Black Bean Salsa
Yield: 3 cups or 6 half cup servings

½ cup corn kernels, use frozen or canned-if using canned, rinse and drain corn
2 TBS diced green chiles or more to taste,
2 cups canned black beans, rinsed and drained
½ cup fresh tomatoes, chopped
4 TBS olive oil
2 TBS fresh cilantro chopped or 2 tsp dried cilantro
Juice of 1 lime or 2 TBS bottled lime juice

Mix all the ingredients together except for the lime juice. Add lime juice immediately before serving. To reduce fat and calories, serve with baked tortilla chips, toasted pita triangles or fresh vegetables.

Per serving: 174 calories, 17 g carbohydrates, 10 g fat, 6 g protein, 5.5 g dietary fiber

Spinach Dip
Number of Servings: 10,
Yield: 4 cups dip
PREP TIME: 10 Minute(s)
CHILL TIME: 2 Hour(s)

Ingredients
1 pkg Knorr vegetable soup mix
1 cup light mayo
2 cups fat free sour cream, for even less fat, try fat free plain yogurt
1 250g can sliced waterchestnuts
3 Tbs red onion, chopped
1 10oz pkg frozen chopped spinach, thawed and squeezed dry

Directions
Combine all ingredients in a food processor or mix well and store in the refrigerator at least 2 hours before serving. Serve with vegetable sticks, baked chips or pita triangles.

Nutrition:
Calories: 142.1
Fat: 8.3g
Carbohydrates: 14.8g
Protein: 2.7g

Pita Chips
Preparation

6 pitas, split in half horizontally
Olive Oil cooking spray, or you can use plain spray
2 tsp lemon pepper
2 tsp ground cumin
Preheat oven to 375°.

To prepare chips, coat rough side of each pita half with olive oil cooking spray, sprinkle pita halves evenly with cumin, lemon pepper. Cut each pita half into 8 wedges (a pizza cutter will make it easy); arrange wedges in a single layer on baking sheets. Bake at 375° for 15 minutes or until golden brown.

Experiment with different herbs and spices. Try oregano and cumin, rosemary and Kosher salt, Mrs. Dash, chili powder or even taco seasoning mix, onion and garlic powder

Calories per serving
Serving size ½ pita or 4 wedges
Calories 90
Sodium 140 mg
Carbohydrates 18 g
Dietary fiber 1 g
Sugar 1 g
Protein 3 g

Olive Oil Spray
About 1/3 second spray (.226g)
Calories 7
Fat < 1g

Are You Ready for Some Football?

2010-02-01T10:37:00.002-07:00

Super Bowl XLIV, February 7, 2010
New Orleans Saints v. Indianapolis Colts

Pass me a Tums, please. Super Bowl comes in as the second biggest day for Americans to overeat, the first is Thanksgiving.

We torture our poor bodies with food from Halloween through Valentine’s Day and all 8 of those holidays revolve around food and lots of it. The mere act of researching and writing all this makes me feel like a lot of sausage stuffed into a small casing. But, back to Super Bowl, not yet a designated holiday although I did find a website promoting making it one.

If you are going to watch the game with friends, think and act, moderation, think of all you have lost in pounds and gained in lifestyle wisdom and health.
· Take a walk after the half time show.
· Drink lots of water and reach for veggie sticks.
· Jumping up and down cheering (or shouting at the TV) is a good form of exercise while watching the game.
· Stand up and move during the commercials, I won’t say leave the room, after all, the commercials are a big part of the Super Bowl experience!
· As I wrote before the winter holidays (November 19, 2009 blog), eat a low fat protein snack before you leave the house.
· Super Bowl is about friends and fun and I bet no one will mind if you even brought your own healthy snacks.
· Moderation is the key.

Here are a few statistics on some of the favorite foods served at Super Bowl parties. I can’t vouch for 100% accuracy of the numbers but found enough similarities that I will use them.

Holy Guacamole!

· 8 million pounds of guacamole consumed during Super Bowl,
· Haas Avocado Board says 49.5 million pounds of avocados
· The California Avocado Commission reports 13.2 million pounds of avocado - or approximately 26 million individual avocados.
· That’s enough guacamole to “cover the Louisiana Superdome football field, end zone to end zone, waist deep in guacamole (approximately 40 inches)." From bleacherreport.com
Chips
· 14,500 – 15,000 tons of chips consumed during Super Bowl
· “To take these out of rational perspective, lining up each and every chip would produce a trail of almost 293,000 miles (not quite 1.5 times the distance to the moon, or 6 feet per American).” From bleacherreport.com
· 4,000 tons of popcorn consumed

Beer

Beer and Super Bowl are a fact of life, apologies to those teetotalers out there. I was not able to find hard and fast statistics on how much beer is consumed during Super Bowl. I did find this information:
· Super Bowl is credited for January being one of America’s top months of beer consumption.
· There is an approximate $17.9 million dollars increase in spending on beer in weeks leading up to Super Bowl. From marketing-jive.com

Wings

· It is estimated that Americans will eat 90 million pounds of chicken wings that breaks down to 450 million individual wings!
· There was no mention of how much ranch dressing is consumed with those wings, I would guess, a lot.

Pizza

· Pizza statistics were available from 3 chains, one of which is a take and bake: over 3 million pizzas are ordered for Super Bowl.
· This does not include the multitude of chains and independent restaurants who were not asked for statistics.

“I can’t believe I ate the whole thing”
Alka Seltzer commercial
· 20% increase in antacid sales the Monday after Super Bowl

Overindulged?

Here’s how many times you need to cross the football field to burn off calories, and you are not being paid millions of dollars to do it!
· Eat one little M&M candy and you are walking the full length of a football field to burn it off.
· The small-sized bag of M&M's (with 53 M&M's ) is 53 football fields.
· A can of Budweiser Beer is 36 football fields.
· A Snickers Bar – 54 football fields.
· A slice of pizza- 80 football fields.
From: Walking off Weight by Robert Sweetgall

Enjoy the game, enjoy yourself, enjoy being with your friends. Try not to overindulge and if you do, don’t beat yourself up. Get up on Monday and realize it is a new day with a fresh page and don’t look back.

Calories Count

Chicken wings 1 fried
25
Chicken wings 1 regular
21
1 slice meat lovers thick crust pizza
350
Guacamole, pre-made 2 TBS
60
Tortilla chips (1 oz = appx 12 chips)
142
Regular beer 12 oz
138.8
Light beer 12 oz
102.7
Potato chips (1 oz =appx 20 chips)
150
Ranch dressing 2 TBS
120
Baby carrot 1 medium
3.8
Celery stick (4”)
0.6
Broccoli spear (5”)
8.7
Apple, 1 cup slices
64.9
Pineapple, 1 slice fresh (3.5” diameter, ¾” thick)
41.2
Grapes 1 cup seedless
60
Light yogurt fruit dip 4 TBS
90
2 Extra strength antacid tablets
10
Sources: marketing-jive.com, bleacherreport.com, About.com, Sparkpeople.com

Finding Little Victories

2010-01-25T09:49:00.003-07:00

You’ve been so good about sticking to your physical activity and nutrition plan. You’ve shed some pounds, hurrah. Now, despite all your efforts, you have reached the dreaded “weight loss plateau”. You are not alone in your frustration. Join me this week in keeping your spirits up while you conquer this hurdle. An explanation of why your body reaches this state, how to kick start it again and some “little victories” to keep you going in a positive direction.

“Life's Little Victories are tiny little daily occurrences that make one quietly say "YES!!"
Keith Knight

I like to do this in my daily activities, look for “little victories”. Those small things that may pass us by if we are not paying attention, but once you notice them, they make you feel good, make you smile, give you a warm fuzzy feeling.

I know they give me something positive to focus on at the end of the day.

· Maybe it was as simple as finding a penny in the parking lot.
· You received a phone call from an old friend you haven’t heard from in a while.
· You got a pat on the back at work for solving a problem.
· Your child told you she/he loves you
· I live 15 miles outside of Helena, I was driving down our dirt road to work and I saw something lumbering over the fence. I slowed down, it was a huge bull elk, I savored the moment and it carried me all week.
· Another morning, the sunrise was so spectacular, I had to stop and watch, and it was truly breathtaking.
These moments don’t have to be big or cost anything. I urge you to open your eyes and pay attention.

How does this all relate to physical activity and weight loss? I will tell you, these little victories make you feel good and when you feel good, say it with me….you will be motivated to…say it with me again….stick with the program. You will feel energized and inspired.

Explanation of Weight Loss Plateau, otherwise known as, I stopped losing weight but I am still watching what I am eating and still getting my physical activity and why is this happening?

How calorie balance is related to weight loss.

“Your weight is determined by the balance between food (calories in) and activity
(calories out).
Let's look at four ways the calorie balance can work.
1. Your weight can stay the same. In this case, "calories in" from food equal
"calories out" from activity. Food and activity are at about the same level on both
sides of the scale.
2. Second, you can gain weight. In this case, "calories in" from food are higher than
"calories out" from activity. Either calories have increased or activity has
decreased or both. The balance has tipped this way [indicate direction of
balance].
3. You can lose weight. "Calories in" from food are lighter than "calories
out" from activity. You’ve eaten less food (by less I mean fewer calories, not less
in volume--remember, we said early in the program that you can actually eat more
food for the same number of calories by eating lower-fat foods), or you’ve done
more activity, or both. The best way to lose weight is to do both at the same time
and really tip the balance this way [indicate direction].
4. And finally, you can reach a new balance at a new weight. You have developed
new food habits and new activity habits and they are balanced again. This is what
happens when you lose weight and keep it off. You've reached a new balance
over time.

The important thing to remember is that:
• Food and activity work together to determine how much you weigh.
• To lose weight, it's best to eat less and be more active.
That way, you are changing both sides of the energy balance at once.
By TIPPING the balance, you can lose the weight you want.
• Then, over time, you can reach a new balance at a new, lower weight. We will
help you to make”
From Lifestyle Balance, NLB Coach’s Manual, www.hncp.org

You might simply need to change your physical activity to stimulate other muscle groups to become more active. Mix it up, if you’ve been doing yoga, try riding a bike. Doing aerobic exercise? Try strength training. Take a brisk walk. You get the idea. It might take a few days or weeks for things to get going again, be patient and be kind to yourself and the results will follow.

While you are waiting to get your weight loss kick started again, don’t give up. Look for your “small victories”, you worked hard to get where you are today.

· Your waist size got smaller
· You lost “inches”
· Your dress or pant size is down a size or more
· Your friends notice that you “look different”
· You have more energy
· You look G-O-O-D
· You feel G-O-O-D
· Your dog is wagging her tail and happy to see you when you come home, that means it’s time for a walk
· You know this is temporary and you have the support of your friends in the program
· Where would you be today if you didn’t even make it this far?

“To establish true self-esteem we must concentrate on our successes and forget about the failures and the negatives in our lives.” Denis Waitly

Black Bean Dip and Baked Tortilla Chips

2010-01-25T09:44:00.001-07:00

Black Bean Dip
8 servings

1 16 oz can black beans, rinsed and drained
2 TBS chopped red onion
2 TBS balsamic vinegar
1 TBS fresh orange juice
1 medium size garlic clove, crushed
Salt and pepper to taste
Cumin, to taste about ¼ to 1 tsp, caution-cumin has a strong taste!

In a blender or food processor, combine beans, 1 TBS chopped onion, vinegar, orange juice and garlic and blend until smoothe. Season with salt, pepper, cumin to taste and blend again. Spoon into serving bowl and refrigerate before serving. Let stand at room temperature for 30 minutes before serving.

Serve with fresh vegetable sticks, baked tortilla chips, pita triangles, low fat whole grain crackers.

Nutrition per serving
Calories 61.6 Total fat 0.2 g Sodium 1.8 mg Total Carbohydrate 11.2g Dietary fiber 3.8g
Sugars 0.7g Protein 3.9g

Baked Tortilla Chips
Number of Servings: 8

12 6 inch corn tortillas
1 TBS canola oil, or use cooking spray, may alter fat content
*salt to taste
Directions
Heat oven to 400 degrees.Using a pastry brush, lightly coat both sides of each tortilla with oil. Stack the tortilla and cut them into quarters. Spread the chips in a single layer on cookie sheets. Season with salt. Bake until crisp and golden, about 12 to 16 minutes.
*Get creative and use other spices, chili powder, garlic powder, Mrs. Dash, lemon pepper, Italian seasoning
Recipe submitted by SparkPeople user BHBOGUE24.

Nutrition per serving
Calories: 100.5 Fat: 2.9g Carbohydrates: 17.4g Protein: 2.2g Sodium 36.9mg

Crustless Spinach, Onion and Feta Quiche

2010-01-19T09:16:00.006-07:00

Technically crustless but the addition of flour makes for a delicious crusty bottom and sides to this quiche.

Number of Servings: 6
45 Minutes to Prepare and Cook

Ingredients
1 medium onion, diced
6-oz fresh baby spinach
2 large eggs
1/2 cup egg beaters (liquid substitute)** see below for substitutions
1/2 cup all purpose flour
1/2 tsp baking powder
1/4 tsp salt
pinch cayenne pepper
1 1/3 cups non fat milk
1/2 cup feta cheese

See below for some ideas to try, if you are adventurous, I say-“Go for it”.

Directions
Preheat oven to 400F.
Lightly grease a 10-inch quiche/tart pan (or a pie plate), or try a 9x13 pan for cutting into squares-bake time may need to be adjusted.
In a medium frying pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes.
In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in spinach-onion mixture. Pour quiche base into prepared pan. Top with feta cheese. Bake for 25 minutes, or until center is set and the outside edge is golden brown.Let set for 5 minutes, then slice and serve.

Goes great with a side salad, fresh fruit and crusty bread.

Nutritional Info

· Servings Per Recipe: 6
· Amount Per Serving
· Calories: 142.0
· Total Fat: 5.5 g
· Cholesterol: 83.3 mg
· Sodium: 248.8 mg
· Total Carbs: 13.5 g
· Dietary Fiber: 2.2 g
· Protein: 10.6 g

Recipe submitted by SparkPeople user JENNLOVE.
These suggestions are from Sparkpeople members who did prepare the recipe-the nutritional information will vary slightly.

“Easy and yummy dish! I used 2 eggs and 4 egg whites as well as shredded cheddar and mozzarella cheese instead of feta -- looking forward to trying it with feta. Also, would add a little spice to it in the future. Maybe sautee some garlic along with the onion.

I added some sun-dried tomatoes and a little green and red pepper. I also used Mrs Dash salt substitute...yummo! Thanks for sharing!

Instead of the egg beaters, which I did not have, I used 2 eggs and the whites of 3 eggs. My carnivorous, junk-eating husband LOVED this and has asked me to make it again. Thank you for sharing this delicious recipe!”
From sparkpeople.com

My own suggestions: It was easy to make and delicious.

Some variations I would try: Green chiles, artichoke hearts diced, use white cheddar cheese or swiss cheese instead of feta, I added sliced tomatoes with the spinach. I used 4 eggs since I didn’t have egg substitute.

Variations will change nutritional values.

Know Your Health Benefits

2010-01-19T09:05:00.003-07:00

OK, let me start out by saying, I totally understand that trying to understand your health benefits (health insurance) is like asking you to learn a foreign language. I worked for the State benefits division for 4 years, I learned so much and there is still much I don’t know, and I was entrenched in benefits. I say this to let you know that I do understand what a daunting undertaking it is to try to get a grasp of your benefits.

It’s the beginning of a new year and for many company sponsored health plans, it is the start of a new plan year. Pay attention to any changes to your health benefits. Were things added to your plan that you can be using? Were things eliminated that you used to use? Are you missing out on something that will save you dollars? Don't forget your flexible spending plan is use it or lose it. Check to see the deadline for 2009 claims submissions, your participation in diabetes prevention program may be covered.

Let’s face it, there are many people working just to have health coverage, heck, it’s in the news on a daily basis anymore, we are all hearing about the health care crisis. Speaking of crisis, something I have seen over the years is this: people who have health insurance and don’t take the time to understand it and then have a health crisis in their life or that of a loved one and then under duress, have to figure out their coverage and how to navigate it coupled with the health issue at hand.

I urge you to take advantage of presentations about your benefits. Read the information when it is sent. ASK QUESTIONS. There are no dumb questions. Well, there is one-“where is the ice cream? on the book shelf in the living room? Chances are, if you have a question, there is someone else wondering about the same thing.

So, what does all this have to do with you, the reader, who is simply trying to get through the 16 week Lifestyle Balance Program and make some healthy lifestyle changes? I will tell you. You may be missing out on ways to get reimbursed for your participation.

Things to look for If you, your spouse, adult child are covered under an employer’s health insurance:
· There may be benefits for preventive health.
· Does your employer offer a wellness program?
· If so, it’s worth looking into what is available to you-maybe there is a financial reimbursement for weight loss and/or physical activity participation.
· Need motivation to move? Are there walking programs through work? Are there exercise programs or a fitness room at your place of employment?
· You might be eligible for health club discounts through your employer.
· Perhaps you are eligible for free health coaching through your employee assistance program (EAP).
· Is there a program that covers nutritional counseling?
· Are you contributing to flexible spending? Check out the plan administrator website and see what is reimbursable. You’d be surprised at what you will find.
· Gee, this all sounds great. Who can I ask about this? Start with your Human Resources contact. If they cannot help you, they surely will be able to tell you who can help.

Another piece of free advice-Buy used exercise equipment. Check your local thrift shops, consignment shops and local newspaper ads (The Adit, Pennysaver, Thrifty Nickel), yard sales. People are always getting rid of those highly expensive “clothing racks”, you know, the treadmill that got used twice and now has a mound of clothing piled on it. Of course, if you go to the thrift store, you will want to make sure the equipment does work before you buy it. Check out bulletin boards at work, at the local supermarket for used exercise equipment. I scored an exercise bike for $80 from a bulletin board sign at work.

Be the FIRST to fill out the Survey Monkey Survey (link below) and win a Walking Your Way to Better Health Kit, includes pedometer and walking guide, include your e-mail in the comments section) https://www.surveymonkey.com/s/NHYJ9FN

Carving out time for you

2010-01-11T08:22:00.002-07:00

We tend to put ourselves at the bottom of the list of priorities. Work, kids, spouse, elderly parents, pets, errands, chores, whew, makes me tired just writing that.

This week is dedicated to helping you carve out some time to get your 150 minutes of physical activity.

“Dedicate 3% of your life to active living.There's 24 hours in a day. Three percent of 24 hours is 43 minutes. That still leaves you 23 hours and 17 minutes to work, sleep, and wash the dishes.”
Excerpted from Robert Sweetgall’s 10 Commandments of GOYAASMA, http://www.goyaasma.com/commandments.html

If 43 minutes seems too much, you simply cannot spare that much time, take a deep breath. For so many people, me included, carving out 10 minute increments is much less threatening to an already tight schedule. There’s lots of physical activity you can do in 10 minutes.

· I ride my exercise bike for 12 minutes and can ride 2 miles.
· Have some phone calls to make that don’t require a pen and paper? Get on a cell phone or portable phone and walk around the house and talk, this way, you are moving and checking off a task from your list.
· I have a stress inducing mother, so I will listen to her on the phone and ride my exercise bike and it’s dual purpose, exercise and a stress reliever!
· Walking the dog(s) is a great way to get family involved in some quality time together and certainly Fido enjoys the fresh air and the company. “If your dog is overweight you are not getting enough exercise.” Author unknown.
· Sitting and watching TV? Get some small hand weights and lift them or use an exercise band with handles. A one hour TV show has about 16 minutes of TV commercials, I think 10 minutes in a 30 minute show. Lifts weights or use the exercise band during commercials and you have about 16 minutes of physical activity logged.
· Use the stairs at work.
· Park the car a little further away from the door at the supermarket or mall.
· If you are like me and don’t write your shopping list in any particular order, you can get lots of walking accomplished around the super store going back and forth looking for your items.
· Put on music “to clean the house” to, you can dance and clean, it makes the task at hand fun.
· We heat our home with a wood pellet stove, 40 pound bags of pellets are in the garage. I have to walk across the house and up and down 6 steps, to get from the garage to the stove. When I have to schlep pellets, I take a minimum of 5 bags downstairs and sometimes more. Good exercise and I have a stock of pellets in the house.
· I have stairs in my house, on days where I haven’t moved as much as I like, I do some “stair laps”, I go up and down the stairs several times, just don’t let the dog trip you up!

Plot out those 10 minutes throughout the day and evening, be creative, you’ll be amazed at what you can accomplish.

Keep current with your journaling. This will not only help with eating and physical activity but also with your feelings.

From: Spark People Blog: "If you got a traffic ticket would you break every traffic law the rest of the day? Then why toss the whole day over a slice of pizza?" The same goes for your exercise plan. If you can't fit in your full session, why does it make sense to do nothing instead? Wouldn't you want to be 50 or 100 calories instead of zero? Or lose half a pound instead of none?”

Quick and easy healthy meals

Let me say, I have a love affair with my freezer. There is a great bounty of foodstuff in there to be able to throw together something delicious and nutritious that won’t have us eating dinner at 9 PM. A little creativity can go a long way at mealtime.

Staples to have:
· Frozen vegetables - For a quick meal –use frozen stir fry vegetables, add some low fat protein and brown rice and you have a good meal.
· Ha, brown rice you say, that takes at least an hour to cook, yes I know, but did you know you can freeze it? Make a big batch and measure out portions to meet your needs and freeze it in zip lock bags or plastic containers.
· Keep cooked shredded chicken breast or shredded beef in the freezer. It’s a great way to make use of leftovers and it’s handy, cuts down on cooking time.
· While I don’t like eating fish, a childhood trauma, my husband does and I always keep canned tuna in the house. I do make a mean tuna salad, so I hear!
· Low fat chicken broth, beef broth
· Canned beans-black, kidney, pinto, garbanzos with some chicken or beef and lettuce and you have a taco salad.
· Canned tomatoes-very versatile for soups, sauces, side dishes.
· Tortillas are a must in my house and they freeze well. You can buy them lard free.

Miscellaneous tips:
· Make enough salad for 2 or 3 meals, make sure the lettuce is dried off or the salad will get soggy.
· Chopping an onion or open a can or jar and only need half? Don’t throw it away, put it in a zip lock bag or container and freeze it, you will be glad you did when you need a tablespoon of something.
· Breakfast for dinner is always easy. Substitute turkey sausage for bacon or pork sausage if you want a meat. Instead of potatoes and toast, substitute sliced tomatoes or vegetable sticks for one of the starches.

I hope this helps you carve out much needed “me” time, time to care for yourself.

Post your thoughts on the “Comments” section of this blog or contact me directly, Diane Arave, darave2@mt.gov or 406-444-0593

If you have not done so, please take a moment to fill out this quick and confidential survey.https://www.surveymonkey.com/s/NHYJ9FN

Winter Squash Soup

2010-01-11T08:17:00.000-07:00

This recipe is “souper” easy to make and tasty. It is thick enough to use as a sauce for another dish.

6 servings

2 10 oz packages frozen squash or 2 cans of squash puree
2 cups fat free chicken broth
1 can Ro-tel
-or-
1 14 ½ oz can chopped stewed tomatoes AND
1 4 oz can mild chopped green chiles (can use entire can or use to taste, 1-2 TBS)
½ tsp – 1 tsp ground cumin (to taste)

Place all ingredients in a pot on low heat and cover. Stir as frozen squash thaws. Bring to a boil and simmer for a few minutes and serve.
For your protein, serve with low fat cheese, crackers and a salad

Per serving: 45.4 Calories (kcal); 0.4g Total Fat; 1.4 g Protein; 10.8 g Carbohydrate; 1.7 mg Cholesterol; 520.2 mg Sodium

First, a little humor to begin 2010

2010-01-11T08:12:00.002-07:00

Twas the month after Christmas,
and all through the house,
Nothing would fit me, not even a blouse.
The cookies I'd nibbled, the chocolate I'd taste
At the holiday parties had gone to my waist.

When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber),
I'd remember the marvellous meals I'd prepared;
The gravies and sauces and beef nicely rared,
The wine and the rum balls, the bread and the cheese
And the way I'd never said, "No thank you, please."

As I dressed myself in my husband's old shirt
And prepared once again to do battle with dirt...
I said to myself, as I only can,
"You can't spend a Summer, disguised as a man!"
So, away with the last of the sour cream dip.
Get rid of the fruit cake, every cracker and chip.
Every last bit of food that I like must be banished
Till all the additional ounces have vanished.

I won't have a cookie, not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie.
I'll munch on a carrot and quietly cry.

I'm hungry, I'm lonesome, and life is a bore...
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all, and to all a good diet.

North African Vegetable Stew

2010-01-04T10:04:00.003-07:00

Yield: 4 ServingsIngredients

2 tsp canola oil
1 med onion; chopped
1/2 tsp ground coriander
1/4 tsp turmeric
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground cumin
2 med tomatoes; chopped
1 med sweet potato, peeled, cut into 1" chunks
1/4 c water
2 tbs lemon juice
8 1/2 oz cooked garbanzo beans; drained and rinsed
1 small zucchini, cut into 1" chunks
1/2 cup parsley; chopped –OR-1tbs + 1 tsp dried parsley flakes
1/4 cup raisins
1 dash hot pepper sauce to taste

Instructions: Heat oil in large non-stick pot or Dutch oven. Add onion and spices; cook 10 minutes or until onion is limp, stirring frequently. Add tomatoes, sweet potatoes, water and lemon juice. Bring to a boil, reduce heat, cover and simmer until vegetables are tender, about 30 minutes. Add garbanzo beans, zucchini, parsley and raisins. Cover and simmer 10 minutes, until zucchini is tender. Season with hot pepper sauce to taste.

**Can serve with cous cous. For added protein, add shredded chicken breast or tofu cut in small chunks. Can add 1 large or 2 medium carrots cut in chunks.

**Not included in nutrition information below.
Each of the 4 1-cup servings contains 218 calories and 4 grams of fat, 6grams fiber.Per serving: 218 Calories (kcal); 4g Total Fat; (17% calories from fat); 8gProtein; 40g Carbohydrate; 0mg Cholesterol; 23mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2Fruit; 1/2 Fat; 0 Other Carbohydrates

Lifestyle Balance -What motivates you to keep with the program?

2010-01-04T09:53:00.001-07:00

After much thought and on-line research I still haven’t come up with any magical answers on motivation. I did realize that motivation is a very individual thing. What motivates one person will not motivate the next. To quote Paul Simon, “one man’s ceiling is another man’s floor”.

We had a friend who lost his lucrative job when the company closed its doors. He took many odd jobs to keep money coming in. He ended up selling aluminum siding in Denver, CO. His territory was vast. He got a call to drive to Casper, WY to do a sales presentation only to find the homeowners not home. That’s quite a long round trip for one call. This happened to him frequently. The company used incentives, in addition to commissions, to motivate the sales crew. Would I drive to Casper, WY for one sales call, nope. Would a trip to Las Vegas motivate me to make that trip for one sales call, nope. It did keep him schlepping up to Wyoming and he never did win a trip, but he might have and that kept him going on those calls.

People don’t go to the dentist for various reasons. Do I love going to the dentist, no. BUT, I am totally motivated by having healthy teeth into my old age, teeth that are my own. I am motivated by my fear of having rotten teeth, so I go to the dentist.

A woman I know lost over 200 pounds. She had bariatric surgery. Here is a direct quote from her note to me on why she had the surgery and works so hard to keep off the weight “Scared to die young - and it be my fault - for not taking care of me”. She goes to regular support meetings, exercises regularly and has given up pasta, despite her love of it; she knows it is not her friend. “Scared to go back to the way I was..... I never want to be put into that situation again! I could hardly walk! I couldn't fit into a plane or a booth - a bathroom stall..... very embarrassing to me!”

A “SparkPeople” member gives her friends $5 each. They buy her a little gift and wrap it. She stores them in a box and when she loses 10 pounds, she is allowed to pick one gift. What a great way to gain support from friends and family and stay on track with your program. Let your friends know what you like or let them surprise you. There are fun finds for men at the local sporting goods store or hardware store. Get family members involved, with a voucher for getting chores done for Mom or Dad, boy, wouldn’t that be a great gift. Let them know what you like and ask them, please, no fattening food treats.

These two stories are from the Montana Tobacco Use Prevention Program

“With the money that this participant and his wife are saving by quitting smoking, they are now excited to be planning a vacation. It has been over one month since he smoked a cigarette and says he said that he feels great being smoke-free. With new ideas he’s developed to deal with stress and alcohol, believes that he’ll be able to stay smoke-free.

This single father in Montana quit smoking both to maintain good health and to set a better example for his son. He’s glad to be past the one month mark in his quit and said that he used Chantix for the first month. He is very motivated to remain tobacco-free and does not see anything getting in the way of his smoke-free status.”

Four hundred plus Montana employers responded to a recent survey about worksite wellness programs. Those employers reported that 53% of employees participate in the wellness programs. Does your employer offer to pay for a gym membership, pay you to exercise, lose weight? Again, what motivates you to take care of yourself?

"If I had known I was going to live this long, I would have taken better care of myself."
Mickey Mantle

I am giving you permission to ask for help if you need some. Do you need help getting started? Do you need assistance to manage your schedule to make time for physical activity or how about time to prepare a wholesome meal? Maybe finding a different physical activity is what you need to keep you moving. Ask your Lifestyle Coach for some ideas. There are plenty of healthy recipes that don’t take a half day to prepare.

I challenge you, the reader, to make a list. What motivates you to take charge of your health? What will motivate you to keep going? Maintain your level of physical activity? Continue eating healthy? Maintain your weight or do you want to lose a few more pounds? You are either in the midst of the 16 week Diabetes Prevention Program or you finished the 16 weeks and now working on the 6 month follow-up program.

What motivates you to continue attending classes? Maybe you aren’t going, why not? The Diabetes Prevention Program wants your feedback. We want to help you succeed and reach your goals of good health.

“In the end, it's not the years in your life that count. It's the life in your years.” Abraham Lincoln

Do you have a story to share with others? Please contact Diane Arave,
406-444-0593 or darave2@mt.gov

Please take a moment to fill out this quick and confidential survey.

https://www.surveymonkey.com/s/NHYJ9FN

Hoppin' John, a Southern New Year Tradition

2009-12-21T10:32:00.002-07:00

Hoppin' John is a Southern dish often eaten on New Year's Day for good luck. Corn bread is a traditional accompaniment. Below you will find 2 versions, feel free to experiment and let us know which you prefer. Take a few minutes while you are on-line and look up the fun stories about Hoppin’ John, a true American tradition. Happy New Year.

Hoppin' John with Mustard Greens

Yield: 6 servings (serving size: about 1 1/3 cups)
2 cups water
2 tablespoons whole-grain Dijon mustard
1 teaspoon salt
1/4 teaspoon dried thyme
2 tablespoons olive oil
3 1/2 cups chopped onion
1 cup uncooked long-grain white rice
2/3 cup finely chopped ham
4 garlic cloves, minced
4 cups cooked black-eyed peas (can use canned or frozen, rinsed and drained)*
*Read the labels to know how much to buy to get your 4 cups
4 cups chopped trimmed mustard greens (you can find frozen* mustard greens or substitute spinach for *Frozen 10 oz packages yields 1 cup well drained

Combine first 4 ingredients, stirring with a whisk; set aside.
Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 6 minutes. Add rice, ham, and garlic; sauté 2 minutes. Stir in water mixture; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add peas and greens; cover and cook 5 minutes. Stir rice mixture; cover and cook an additional 5 minutes or until greens and rice are tender.

CALORIES 389 (16% from fat); FAT 7g (sat 1.4g,mono 4.1g,poly 1g); IRON 5.1mg; CHOLESTEROL 14mg; CALCIUM 109mg; CARBOHYDRATE 63.6g; SODIUM 502mg; PROTEIN 18.2g; FIBER 11g
Adapted from: Cooking Light, DECEMBER 2007

Variations on a theme

Skinny Hoppin’ John

Yield: 4 servings

2 15 oz cans black eyed peas, rinsed and drained
1 14 oz or 15 ½ oz can can diced tomatoes, drained, for added zip, use tomato with chiles
2 scallions, white and green parts, finely chopped
1 rib celery, finely diced
½ cup white onion, finely chopped
1 serrano chile*, finely chopped
*Serrano chiles have a heat scale of 3 with 1 being mild and 5 blowing your head off, so if you like mild, use mild canned green chiles, a 4 oz can
½ tsp salt
Ground black pepper to taste
1 tsp lime juice, more or less to taste
2 cups wild pecan rice or brown rice, cooked and served hot**

In a large pot, add drained peas, tomatoes, scallions, celery, onion, chile and ½ tsp salt. Simmer 25 minutes over medium heat, stirring occasionally. Mix in lime juice and season to taste with pepper.
Serve over rice.
May be served as a side dish without rice**

CALORIES 287, FAT 2g (less than 1 gram saturated fat); CARBOHYDRATE 57g; SODIUM 532mg; PROTEIN 14g; FIBER 8g

Making New Year Resolutions Work for You

2009-12-21T09:49:00.002-07:00

Why oh why does the media impose those New Year Resolutions on us? This time of year you can’t pick up a magazine or see a morning news show without hearing about resolutions. With a little planning resolutions do work for people and it is really another way of saying you set a goal for yourself. Goals are good, right? Of course right. I personally think we should do them throughout the year, as we need to make changes in our life. One shouldn’t have to wait around for January 1.

To help you make those resolutions, aka goals, here are some tips to help you succeed. By virtue of you reading this, you have already taken steps to setting goals through your participation in the Diabetes Prevention Program (DPP), so start with patting yourself on the back and saying “good job”, or better yet, get up, go to a mirror, smile at yourself and say “good job”, then come back here and finish reading.

Commit your resolution and plan to writing in a notebook or journal. You may already be keeping a food and physical activity journal, if you are, start a fresh page and mark it 2010 Goals.

“Fast Facts About New Year's Resolutions
· 63% of people say they are keeping their resolutions after two months
· 67% of people make three or more resolutions
· Top four resolutions:
1. Increase exercise
2. Be more conscientious about work or school
3. Develop better eating habits
4. Stop smoking, drinking, or using drugs (including caffeine)

· People make more resolutions to start a new habit than to break an old one.”

Source: Schwarz, Joel. How to keep up with those New Year's resolutions, researchers find commitment is the secret of success. University of Washington. 23 December 1997. December 20 2007.

A journey of a thousand miles begins with a single step. Lao-Tzu
(Chinese philosopher, 604 BC - 531 BC)

Think "Year Round," Not Just New Year's

~Goals are accomplished with tiny steps that occur throughout the year.
~New Year's resolutions should be nothing more than a place to start.
~Develop a ritual or habit for revisiting your plan.
~Don’t expect sweeping changes in the first day. How old are you? Well it took you that long to get where you are today.
~Don’t expect things to radically change overnight.

FACTS:
It takes 7 to 10 tries to finally quit smoking. 1-866-485-QUIT (7848) for the Montana Quitline
A realistic goal for weight loss is 1 to 2 pounds per week

Put some thought into those changes you would like to implement. If you are still thinking on January 2, that’s quite all right. Take some time NOW to think about the coming year and what you would like to do as far as goal setting. Have a strong initial commitment to make a change. By spending some quality time with your thoughts you can be realistic in your expectations.

If your goals are health related, talk to your:
◦Physician ◦health coach ◦DPP Lifestyle Coach
about what is and is not realistic in your plans.

Remain Flexible

My favorite quote “Life is what happens to you while you’re busy making other plans.” John Lennon

~Expect that your plans can and will change.
~Life has a funny way of throwing unexpected things at us, and flexibility is required to accomplish anything.
~You may need to modify your goal(s).
~Recognize and acknowledge your partial successes at every step along the way.
~It’s all about baby steps and if you get halfway there and have to change mid-stream, well, you reached it mid-way which is more than if you didn’t start at all.

Several years ago, I was at a meeting and the motivational speaker was a man who set out to climb Mt. Everest NOT ONCE but TWICE and each time there was an obstacle that prevented him from reaching the peak. The first time was a life threatening illness and the second was a life threatening blizzard, he was so close each time, too. He evaluated the situations and realized his life was not worth the risk and now he is making big money talking about it. The moral is, he tried.

“If you never try, you'll never know what you are capable of.” John Barrow

According to Miller & Marlatt (1998) the following is recommended to be successful with your own resolutions:

~Have coping strategies to deal with problems that will come up.
~Keep track of your progress. The more monitoring you do and feedback you get, the better you will do.

Ingredients for setting yourself up for resolution failure include:

~Not thinking about making resolutions until the last minute.
~Reacting on New Year’s Eve and making your resolutions based on what’s bothering you or is on your mind at that time.
~Framing your resolutions as absolutes by saying, “I will never do X again.”

My second favorite quote: “That which does not kill us makes us stronger.” Friedrich Nietzsche

With that in mind, be persistent, it will pay off and you will be stronger and healthier.
Happy New Year

Chicken Green Chili with White Beans

2009-12-14T10:58:00.002-07:00

It is frigid cold and snowing as I write this week's blog and recipe. The Chicken Chili recipe sounds perfect for this kind of weather. I hope you enjoy it.

Chicken Green Chili with White Beans
Yield: 6 servings

1 7 oz can green chiles, (to taste mild, medium or hot, can also use more chiles if you wish)
1 tablespoon peanut oil (can use canola oil* for a healthier alternative)
3 chicken leg quarters, skinned (about 1 3/4 pounds) can use chicken breasts*
**If time is an issue, you can spend a little more money and buy boneless, skinless chicken parts**
1 3/4 cups chopped onion
4 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
2 cups water, divided
1/2 teaspoons chili powder
1/2 tsp oregano
1 (15.5-ounce) can cannellini beans or other white beans, rinsed and drained
3 tablespoons all-purpose flour
1 teaspoon salt
3 tablespoons reduced-fat sour cream or non- fat yogurt*
6 lime slices

Heat oil in a large Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add onion and garlic, and sauté 6 minutes or until browned, stirring frequently. Return chicken to pan. Add broth, 1 1/2 cups water, and cumin; bring to a simmer. Cook 20 minutes or until chicken is done. Remove chicken; cool slightly. Remove chicken from bones; cut meat into bite-sized pieces. Discard bones. Add chicken to pan; stir in chopped chiles and beans.
Combine 1/2 cup water and flour, stirring with a whisk. Stir into chicken mixture. Bring to a simmer; cook 15 minutes. Stir in salt. Spoon about 1 1/2 cups soup into each of 6 bowls; top each serving with 1 1/2 teaspoons sour cream. Serve with lime slices. Can serve with a warm flour tortilla (you can find them made without lard) and a side salad.
CALORIES 248 (20% from fat); FAT 5.6g (sat 1.5g,mono 1.9g,poly 1.4g); IRON 3.2mg; CHOLESTEROL 45mg; CALCIUM 87mg; CARBOHYDRATE 25.1g; SODIUM 903mg; PROTEIN 19.1g; FIBER 4.8g
• These numbers will vary slightly if you use any of the asterisked* substitutions

Adapted from Cooking Light, OCTOBER 2004