It starts...

Ok, ladies! Let's keep things fresh around here. Where are all the posts? I need encouragement and motivation. Started week three with eating clean and I have to say, THIS IS HARD!!! Between a weekend with family (which always involves food in mass quantities), a baby reveal party with blue and pink desserts, making dessert for said party, "the week of the month" that always brings chocolate cravings, Isaac's birthday this weekend, Sam's birthday and father's day next weekend, how am I supposed to say no to all the treats and sweets? What do you do? How do you control your sweet tooth for special occasions and parties? I NEED HELP to stay on track with this weight loss thing. Down six pounds and holding isn't what I had in mind. Let's get on the band wagon ladies!

Anxiety...

Today has been magazine reading day.  I finished the most recent edition of National Geographic, lots of good pictures as well as articles about coal/pollution, keeping wild animals as pets and did you know that there are four different breakdowns of the word Meteor? amazing stuff.

So after lunch I moved on the the Journal of Christian Nursing. The lead article is called Anxiety: etiology, treatment, and Christian perspectives (by Debra Walker and Jane Leach from the Journal of Christian nursing April- June 2014) [Etiology is the study of causation, or origination. The word is derived from the Greek αἰτιολογία, aitiologia, "giving a reason for"]
 http://journals.lww.com/journalofchristiannursing/Fulltext/2014/06000/Anxiety__Etiology,_Treatment,_and_Christian.9.aspx .  

Most of it I understand.  Some of it was kind of silly.  Listen to this: "Prevention of stress is indicated to decrease the potential consequences of stress on physical and mental health." What genius thought that line up?  It just sounded so funny...decrease stress to become healthier. waah-ha-ha - no duh! The article goes on to list medications used to treat anxiety disorders, I'm proud to say that one of the medications I take is listed there...

Here are a few of the more interesting excerpts from the article.
And the question is...what does this say about daily prayer & daily scripture reading??

ANXIETY EPIDEMIC

Anxiety reached epidemic proportions in the 1990s and has worsened in the wake of economic instability and terrorism. In 2005, over 18% of people in the United States experienced symptoms of anxiety although only about one-third sought treatment. In 2010, anxiety disorders were one of the major contributors to disability. The National Institute of Mental Health (NIMH) reports anxiety disorders continue to affect 40 million adults (18%) in a given year. Over their lifetime, women are 60% more likely to experience anxiety than men (NIMH, 2013). Anxiety disorders are the most common mental illness in the United States. ...

The long-term effects of undiagnosed and undertreated anxiety disorders result in psychosocial and occupational dysfunctions, drug and alcohol abuse, overeating, and increased risk of suicide. Generalized anxiety disorder (GAD) affects 6.8 million adults or 3.1% of the U.S. population (ADAA, 2013a) and the annual cost of disability attributed to GAD is estimated at well over $42 billion. ...

Stress significantly elevates blood pressure and heart rate, causes bronchodilation [expansion of the bronchial air passages], increases blood sugar levels, and diminishes the inflammatory and immune responses in the body. These changes can have a profound impact on a patient who has preexisting conditions, such as heart problems, respiratory diseases, or diabetes.  ...

Prolonged stress results in large amounts of glucocorticoids [a class of steroid hormones] being released; effects of cortisol, aldosterone, and ADH cause retained sodium and water, increased blood pressure, and increased blood volume. The physiologic effects of stress may result in “hypertension, heart failure, insomnia, tension headaches, peptic ulcer disease, fatigue and increased risk for infection and diabetes”.  ...

Cognitive behavior therapy (CBT) has been shown to be as effective as medication and is the most commonly used therapy in treating anxiety.  CBT involves multiple sessions with mental healthcare professionals trained in CBT techniques. Therapy addresses the response patients have to the irrational thoughts of anxiety and panic with a focus on replacement of negative cognition with positive thoughts. Treatment is based on the theory that the patient develops a negative feedback loop by reacting and thinking negatively during a panic attack. Negative behavior includes avoidance of anxiety producing situations thus reinforcing anxiety and panic. In CBT, patients are taught to recognize unwarranted worry and actions and replace such thinking and actions with more realistic problem-solving thoughts and strategies.  ...

Faith-based or religious CBT uses faith-based concepts to replace negative ideas. Christian CBT “employs the use of biblical Scripture or faith-based concepts that recognize God as Creator and One who is interested in the well-being of humankind”. This type of CBT uses God's Word as found in the Bible to replace negative thinking. Duke University Center for Spirituality, Theology, and Health is researching the role of religious CBT in managing depression and stress in chronic illness with promising results.  ...

Biblical Framework Counseling (BFC) is “based on the belief that the Bible is adequate to treat the root causes of mental disorders that are not otherwise physiologically caused”.  BFC is treatment based on spiritual means with Scripture as the guide for therapy and as a model for living. The Bible admonishes us to think about God and his Son, Jesus; to dwell on whatever is worthy of awe and adoration, and to strive to keep our thoughts in harmony with God's promises and standards (Romans 12:2; Philippians 4:8-9). As a person recognizes and trusts God's power and authority, a sense of peace is possible (John 14:27). In 2 Timothy 1:7 we are reminded that “For God hath not given us the spirit of fear, but of power, and of love and of a sound mind” (KJV)."   

Benefits of Art

This really doesn't have any thing to do with food, but perhaps with just promoting good health.
I was reading an article in the Northwest District (LCMS) newsletter earlier today. It was about kids having art parties for their birthday instead of going to Chuck E. Cheese, etc.  It sounded like a good idea to me and so I thought of all of you birthday party mommy's out there. What a fun idea to have art supplies/mediums available to the party guests during the party as part of the activities.

Here is a bit of the article:

     Pablo Picasso is reputed to have said, “All children are artists. The problem is how to remain one after growing up.”  Our Spokane newspaper, the Spokesman-Review, ran an article in June 2009 titled “More Parents Including Art in Birthday Events.” The article highlighted kids like Genevieve of Logan Elementary who chose an “art party” for her birthday over the madness of Chuck E. Cheese and other party places that market themselves to the birthday scene.      An art educator who owned the small studio which hosted Genevieve’s party commented in the article, “At a time when many schools are losing their art elective ... art parties can be fun for the whole family as well as for groups ... it is a community-building process. You have time to actually talk while making something.”      Partnering with local artists who love Jesus and love art, we rolled out spring and summer classes which included recycled metal arts, fired clay whistles, the study of Cubism through oil pastels and impressionism through water colors, and even guitar and voice lessons as participants learned to used their voice to rejoice. Each lesson includes an intentional faith lesson connecting the medium being explored to the message of salvation in Christ.

Well, you get the idea that some one thought of this and ran with the idea taking the concept into local Churches or whatever.

Some thoughts came to mind as I read the entire article:

• it's great to share art and its concepts with others
• art or the creative side of you is important to your overall health.
• why are schools cutting these programs when they are so important as an outlet to kids (along with PE programs and music programs) 
• how could my kids (grand-kids that is) use art to be of benefit to them
• how would I introduce it to them. (I'm trying with Kyle and Katelyn by using weaving looms and beading activities when they come, but maybe it could be more)
• what kinds of art would they be interested in. Painting? pottery? chalk? instruments (which I've sent all to Cindy) music appreciation? photography? cross stitch?
• it has to be interesting, fun, enjoyable, and something we can do together.
• what constitutes "art" or an art form?
• what do I really know about the world of art?
• who could I contact to help me with these activities...(um...gee, Brad & Jennifer???) DUH!
• I think it would be great fun to host an art party for kids...a primary class perhaps?? or the YSA?
• I don't think I'd start off with a message of salvation in Christ with this.
• Have you ever thought of including art in your kid's birthday parties or for an after school/saturday get together...a cub scout activity, a primary/sunday school get together or an RS mini class???

Some thoughts to ponder...

 

Bah Humbug

Hello everyone. I just hit some button and everything I'd previously typed vanished. This new windows 8 thing has me pulling my hair out sometimes.
Well, moving on, I've sent more people in and out of time out today than should be allowed. I think they're getting anxious, it's still chilly outside but the sun is shining, we're all desperately ready for winter to be over. We're supposed to have some more snow the end of this week I think.
Really quick because people are hanging on me again, I've lost a pound. Hurray! Now I'm back down to the illusive 10 pound mark from where I originally started. My new dance DVD is kicking my rear end. There are still two of them I can't even do. And I won't even get started on the 5 day get fit DVD. There is no way anyone will be able to do that ever. However, at the gym, I jog along on the treadmill and am perfectly happy.
Goals: water(still haven't mastered my last goal), 8 pound weights, hmm... can't think of anymore right now. I'm sure they're there.
Ok, I know it's early but I'd better start getting lunch ready, these people take forever to eat a half of a sandwich and if we want to be to school in two hours they'd better start now. :)
Go team!

Attitude of Gratitude

While eating a delicious bowl of granola with blueberries this morning, I chanced to read from the Church News an article on the back page entitled "Touching heaven" (the viewpoint article on the back). I found it quite interesting and wanted to share a bit of it with you in relation to our health.

In 2003 two psychologists from major university's published a research paper on gratitude and its impact on well being. Three studies were made with varying controls and instructions. "The results from all three studies demonstrated that the gratitude-outlook groups exhibited heightened well being.  The research went on to express some specific effects that were manifest within the groups who cultivated a thankful outlook on life."

Grateful participants:

• Experienced heightened levels of joy and happiness
• Were optimistic about the future
• Felt better about their lives as a whole
• Exercised more regularly
• Were more likely to help others
• Had more energy, enthusiasm, and focus
• Made greater progress toward achieving important personal goals
• Slept better and awoke feeling refreshed
• Felt stronger during trying times
• Enjoyed closer relationships
• Dealt with stress better
• Got sick less often

"With such positive effects on the mind and body, it isn't surprising that the scriptures are filled with multiple references encouraging the children of God to cultivate an attitude of gratitude."

Several scripture references and quotes were then given in the article.

"To possess a deep sense of gratitude requires work.  The power it unlocks in a person's life is tremendous.  A whole range of temporal and spiritual blessings are accessed through sincere appreciation.  Gratitude invigorates the soul.  It overcomes fear, envy and comparison.  It fills the heart with joy for the success of others.  It frees the heart with joy for the success of others.  It frees the heart to love others and be concerned with more than self.  The deeper our appreciation, the clearer we see with the eyes of the Savior and the more our life connects with our Heavenly Father.

"President Monson said, "My brothers and sisters, to express gratitude is gracious and honorable, to enact gratitude is generous and noble, but to live with gratitude ever in our hearts is to touch heaven."

Church News--Week of February 2, 2014

It's raining

Happy Monday everyone! Livi is helping me type so you may see other words in the sentence that don't belong. I have pretty much the same goals as last week.
Water. 2 of the things. I haven't quite made it to a full two of them.
This week I'm going to lose one pound!
Stretch better. Abs 4 days. Keeps arm weights at 5 for the week. Next week up to 8.
Switch my cookie snacks to carrots. :)
New goal. Do my visiting teaching. I struggle with that one. It's too hard to get other people's schedules to match up with mine.
Okay. Obviously me being on the computer is upsetting the small people. They're whining for food.
Go team!

Workout DVD's

Hello! As per requested, I'm putting on here the names of some of the workout DVD's that I like. I like the 10 Minute Solution series. The instructors that I'm familiar with and like are Cindy Whitmarsh (she's my favorite), Jennifer Gilardi (spelling?), Keli Roberts and Suzanne Bowen. I have Target Toning, Kickbox Bootcamp, Blast off the Belly Fat, and I just bought myself two more, Dance off fat, and 5 day fit mix. They both looked interesting to me. The one I sent to Mom I haven't done and I'm not familiar with the instructor so let me know how it goes.
In answer to the weights question. I usually do 3 sets of 10 reps. Sometimes 4 sets of 10. Or 2 sets of 15. It depends on what body part and how much weight. So for arms for example, I lift my arms straight up in front of me ten times, then straight out sideways ten times, then bicep curl ten times, then triceps ten times then put my arms in a square(like you're raising your arm to the square :) on both sides) move in front of me then back ten times. That's one set. If you get to rep number 7 and it's fairly difficult then you're doing the right amount of weight. If you get to number 3 and it's fairly difficult, it's to heavy and you'll hurt yourself, do a smaller amount. If you've gone through one set and it's been a piece of cake, you should probably bump up the weight. And stretch. Oh, and along with weights make sure you're eating enough protein to help your muscles not be so sore, on weight days I have a protein shake along with breakfast.
Good luck team!

Doable!

Dr. Oz has issued a 10 lb weight loss challenge that is straightforward and doable.  The payout for the effort put into these steps will be huge, not just for the waist line, but for overall health and longevity.  As always, Dr. Oz channels his medical expertise into an understandable, life enhancing plan we could all stand to incorporate into our daily routines.

THE RULES (or suggestions, if you don’t like to be told what to do):

• Bye bye to soda – We are talking the high fructose corn syrup kind here, attributed to tooth decay, diabetes and more.
• No food after 3 hours til bed time – Got it?
• 10 minutes of motion a day – This seems low to me, but that is what he says.  Walking, throwing a frisbee, playing with kiddos…
• Portion control – No forbidden foods?  I like that.  His rule of thumb is no snacks larger than your fist… sorry Big Mac.
• Get on that scale everyday – accountability is key; track weight = lose weight (ok, not if it is the only thing you do, but it helps)
• Take Vitamin B complex everyday – B vitamins are essential in metabolizing food, and in energy production to help you keep going.
• Take daily vitamins – This should include Calcium (600 mg, plus 600 mg from food) and Magnesium (400 mg) for bone strength,  Vitamin D3 (1,000 IU taken with DHA) for memory and heart health, DHA (900 mg) for memory, vision, heart and prevention of strokes, Probiotics spore form for decreased inflammation and enhanced immunity and a Multivitamin to cover what your diet misses.
• Healthy recipe planning – Dr. Oz provides a host of healthy recipes to keep your calories low, many with a budget in mind.
• Know serving sizes and how many you can have of each family – There has got to be an app for this, right?  This plan allows 10 servings a day as follows;  Protein and fats 4 servings daily, Complex carbs 3 servings, Fruits 3 servings and Veggies unlimited.  The unlimited veggies help keep you from being hungry (in theory).  The important thing to keep in mind here is how much of whatever you are eating = a serving size.  Did you know that the 1 serving of cheese is the size of 2 dice?  Yikes.  I am at least a 5 dice kind of gal.  Get informed.  There are ample resources available to help you get on the level with serving sizes.
• Don’t get too hungry – If you do, you are more likely to binge.  Make sure your meals have plenty of protein and fiber (complex carbohydrates), so you stay full longer.  Healthy snacks between meals are great too.

Remember holiday and party pitfalls, and take steps to guard against falling off the wagon:  Don’t go to parties or shopping hungry, have accountability partners in your life, no snacks/desserts larger than your fist, etc.  if the food at an event is going to be too tempting, you can opt out of going . Do what you have to do.  Commit.

What has worked for you?  What has not?

Finally made it on Monday

Hello! I finally am posting on Monday, which is my goal. Hurray!!
I'll keep this quick because the laundry is already starting, people need to get dressed, breakfast needs to be cleaned up, etc.
I made it to the gym this morning. Gave it a good effort. I'll be nice to myself again this week. Last week I slept away most of it. I figure I was recovering from an unusually long menstrual cycle. And I'm sure I wasn't eating enough too, because I was sleeping when I should have been eating. By Friday after I'd had several days of two or three naps I was in tears thinking I was dying. Pace said I wasn't and helped me check for lumps in my neck. Long story short I feel much better now. :)
My goals: Water! Two of the water things a day. I haven't quite mastered it yet. Gym, everyday, rotate elliptical/treadmill/cycle, upper body/lower body weights, back to five pounds, eights in two weeks. Abs daily and stretch better. Maybe if I have a really energetic morning use the rowing machine. (I always space out on the rowing machine and think of Dad and all the times he made us row him to the middle of the lake and he would take a nap.Then magically he'd wake up halfway and say "now row me back".)  Protein shake everyday, portion control, more eggs in my diet, healthy snacks if I need a snack. Like grapefruit. YUM!
Scripture reading/prayer daily. The girls are so good to remember at bedtime and mealtimes. We need to work on reading more. I also would like to not be getting my lesson ready at midnight Saturday night for Sunday. So lets go with Thursday or Friday to have my lesson ready.
Today I am also going to make all of my appointments for the beginning of the year. Check on the girls vaccines-make sure they are all good. Make myself an eye appointment, women's appointment, blood draw appointment and full body scan with a new endocrinologist. awesome (that was sarcastic)
Ok. I think I should get going, lots to do, so little time. Go team!

Scriptures

This post is in response to Jan's most recent post and mom's comment. I had too much to say so I decided to post it instead of comment it. Did that make sense? Anyway...Yes, mom! Water, water, water! I've been doing well today and the day is more than half over!
In regard to patience, here is my story: My main new years resolution is to focus on the scriptures more. I have made a simple schedule of what I want to study each day and follow it most of the time. Between BOM, general conference addresses, Sunday school lessons, and RS lessons there are a lot of options and I want to get to all of them. So, how do I find time to read, you ask? Sam and I still take turns putting the kids to bed at night but our kids go to bed really easily so it doesn't take too much time. I have resigned myself to the fact that I am not and probably will never be a morning person. Nap time most days does not include all children at the same time. Therefore, my time to read the scriptures falls just after the kids go down to bed. Yes, this takes away a few minutes of Sam and I time but... Since January 1st I have missed my scripture reading only a few times and (this is the point of my post) I can tell the next day that my mood is different. The day after I read my scriptures (or talk, or lesson) I accomplish more, I am happier, and I think of others before myself. Most importantly I have found that I have more patience. And if I can tell, I hope my kids can too. Looking back at a situation where I would normally yell and loose control but don't has helped me realize how important my scripture time is because praying and reading those words from the Lord consistently is the reason I can keep it together.
So, my advice/encouragement/invitation to you is to find or make that time to read the scriptures EVERY DAY! Remember that the words of our living prophet and apostles are scripture too so don't forget the Ensign. It's easy to pick up and read a short article (even when sitting on the potty). I've never had an experience like this hit me so hard with so much clarity and I know you will feel a difference too. I love you all!

Hello? Anyone there?

It's been a crazy week here at work!  This is the first I've had to get on the blog.

How is everyone doing?  It's hard already to keep up with the new year resolutions and the new plan.  I've been very, very naughty this week with ice cream and potato chips!  And I'm feeling it!  I think I've been on the tread mill twice, I think...if I can't even remember that's not good either.

The cold and flu season is here right now!  Everyone in your family should be drinking lots of water,   Clear liquids, like chicken broth (or beef broth, tea, etc) just try and stay hydrated.  (soda just makes you thirstier) Stock up on tissues, or TP for the dripping nose, and cold medicine for adults and kids so you're ready when it hits.  Because you don't want to have fevers, etc and have to go out with or without kids to get your supplies.  Hand sanitizer is also a good thing to have out and about for after a coughing fit or sneezing attack!  Be sure you have disinfecting wipes or lysol  spray for the surfaces and door knobs. Put the school phone numbers, doctor numbers, emergency medical numbers, etc by the phone so if you have a critical something you have the information with out having to run all over the place trying to find the urgent care number because your kid has a fever of 105.

With kids in school sometimes it is hard to make a decision to keep them home or have them go.  You, as the mom are the best judge of that.  If your child is too ill to go you can make arrangements for him/her to have school work at home by talking to the teacher and letting the school know that you are concerned about your child and if they know that they are usually more tolerant of absences. Some questions you may ask yourself in assessing the illness are: Would I want my well child sitting in class with one as sick a mine is right now?  Schools usually take kids who are sick but have no fever or communicable illness.  After your child has been out for so many days the school may require a doctors note for re-entry to their classroom (depending on the illness).  Teaching you children good "illness skills" such as the covering of the mouth and nose when coughing, sneezing, etc is also a very good idea.  Teach them also how to use hand sanitizer and how to wash their hands properly with running water and soap.  You may want to give them a small bottle of hand sanitizer for them to keep in their pocket or desk while at school.

It's tempting to leave the snuggly soft sheets on the bed when someone is ill.  However, the bed linens including sheets, pillow cases, blankets, pj's, should be washed regularly to keep the germs to a minimum in the bedroom.  Don't leave them lay at the washing machine, treat them as the germy and infected items they are!  Try to not kiss on the lips with any family member who is ill or if you are ill.  Germs are spread the quickist that way.  Kiss on the hand, it's kind of fun as something different.

ok, well, I've gone on and on...time to get back to it here...
I love you.
mom

whoops! I missed blogging on Monday.

Apparently Monday, and the rest of the week has gotten away from me. That's all right, because I know I'm doing the best I can this week.
Here's my report. I'm doing good with the water, I can do better though. I'll work on that the rest of the week. I'm doing good with my vitamins, I did forget yesterday. But I remembered the other days. It's difficult to remember because I can't just take them first thing in the morning with my Thyroid med. I have to wait "at least 4 hours after taking thyroid medication before taking vitamins or supplements...." Annoying I know. But there's a reason it's on the bottle I guess. I've either gone to the gym or worked out at home everyday this week, just following what my body says I can handle. I've been SUPER tired, fatigued. Could be that time of the month looming and coming off the Christmas candy high and switching my diet to a better one combined with the girls being off and on sick for one, the off and on sick for the other. Can't they just both be sick at the same time and be done? No?
However I slept in today until 7 am!! Then worked out at home. Yay!  I've found my "mini migraine" triggers. Screen time and definitely tiny high pitched screaming. Not necessarily from my girls, from the other kids I sometimes watch. So I'm adding a new goal for this week. Patience... I need to keep my cool better. :) I need to put the baby in the pack and play and remove myself first of all, and then once she calms down then pick her up. My girls will have to start sitting on their beds for their time outs sometimes so that their crying isn't creating the headache. It will be good for all of us to have breaks from each other.
So my other goals I will keep the same. Gym, sensible diet, water, vitamins and patience. In two weeks I'll get back into more specifics again.
Okay, I have to get Elora lunch and ready for school. Go team! Good job Mom!

Good Dr. Report

I've just come from Dr. Karen. For once it was an almost positive experience.  I weigh 217.9 lbs.  Higher than I thought, but their scale is always higher than mine at home. hmmm... Insulin is doing well.  We'll look at the $5000 pump after the deductible is met sometime this summer...ah-right.  Blood pressure still high so uped the dosage of the other blood pressure pill I take.  Feeling better and not quite so tired.  I love you all. Mom

Triglycerides...Paleo diet...misc

Interesting little article with some helpful information.  From WebMD.com

http://www.webmd.com/cholesterol-management/high-triglycerides-diagnosis-12/habits


Josh is starting the "Caveman Diet" or Paleo diet this week...here is a link from WebMD regarding it.
http://www.webmd.com/diet/paleo-diet

It sounds like it will work for some and not others, just like all fad diets.  If your metabolism likes it great...but if not...  I think it has some good jumping off points and helpful advice on preparing your own food and watching the salt intake, etc.

Aunt Caren was telling us last night about what grpa W's doctor wants him to be doing as far as his eating.  NO eating out...which puts a real cramp in their lifestyle.  Eat whole foods nothing processed or pre-prepared.  She went on to say that everything they have in their house is a box or can to eat.  So they are having quite a time looking at making some big changes.  Previously I told Caren that they needed a cook!  She offered me the job.  So I guess I'll keep my mouth shut. . .

Feeling pretty good today!

OK!  Well, I didn't do to well with my plan last week.  I only used the tread mill twice, which is better than nothing.  I was asked to speak in church this past Sunday, so I did read a scripture each day.   I've not had any soda pop! By remembering to take my insulin each night, my blood sugar was down in the 140's last week.  Today it was at 124!   So I was down on my self until just now...I'm feeling pretty good about what I accomplished.  -- So I'm going to continue on with Week 1 again this week...working on spending more days on the tread mill.

I have my call-back doctor appointment tomorrow morning.  So hopefully she will find what I'm doing acceptable also. The insulin and the higher dosage of the blood pressure med has really helped me feel better energy wise and just in general overall. So I guess I keep up the good work!  At least I'm felling good about it! Hoo-rah!

3 Tips to Make Your Resolutions Stick

Have you sat down on New Year's Day and come up with a half-dozen changes you would like to make? Common ones include losing weight and exercising more.

All of our good intentions, though, can pass as quickly as the weeks on the calendar. Before you know it, you're facing yet another New Year with the same old list.

If you want to overcome the obstacles to making healthy changes, consider these three FIT tips that can spell the difference between success and failure.

F: Find a way to make achieving your fitness goals fun. Create a positive, emotionally appealing image of your "new" self. Then begin to impersonate that fun-loving fitness advocate today. If you do this, you'll shift your attitude from "I have to" to "I want to." Flipping this switch will make you more willing to adopt and maintain your new habits.

I: Invent the future you want. Implement the changes you want to make today. Don't wait for the perfect time—there isn't one. Yesterday is gone and tomorrow is out of reach. All you have is today. And consider making all your changes at once. Contrary to popular belief, recent research confirms that people who bravely tackle all their changes together tend to fare better than those who take a more gradual, piecemeal approach.

T: Tell everyone you can about the changes you are making. When you ask friends and family for their encouragement, ask also how you can help them realize their fitness goals. As social creatures, we are profoundly influenced by the behavior of everyone around us. Use this insight to create a support team and to make sure you are a positive role model for others.

It's your life, so have it your way. Design a future that enhances your health and well-being and contributes to the vitality of those around you. Grab the opportunity. That way, when 2015 rolls around, instead of having regrets, you'll experience joy and satisfaction as you reflect on your accomplishments.

By Carole Carson, reprinted from the AARP website

BMI

just found this article
http://www.aarp.org/health/fitness/info-05-2010/bmi_calculator.html?intcmp=HP-spot3P

I used it and found out some interesting facts.

Weight for women...
100 pounds for the first 5 feet of height. Plus 5 lbs for every one inch over 5'.
(I have some work here!)

Weight for men...
106 pounds of body weight for the first five feet of height plus six pounds for each additional inch.

Super Mini update

Hello!!
Not much to report, however, I have been on my tread mill the last two evenings.  No reading, no TV until my entire 5 minutes is done!  I noticed that 5 minutes isn't very long...but my hips sure feel it so it seems like hours.  The tread mill is a hand-me-down from one of Dad's co-workers who was moving and dad went to help out (the boys did too).  So it starts out well and then begins to drag as I continue on it.  Oh, well, it was free and I don't have to be out in the weather.  I just crank up the speed a bit.  I didn't gain any weight over the holidays!! wooo-whooo!

I did hear from Aunt Caren yesterday regarding grandpa W's health.  Not good! Apparently he has seen a specialist regarding his continuing kidney stones.  His body is prone to them the Dr. said.  Dr. also said that he needs to make some fast and major changes to his diet and exercise, right now! I invited both grandpa and Aunt Caren to join us on this blog.  I know that the readings and the comments really are helping me keep "healthier lifestyle" at the front of my brain.  I don't profess to know anything, or have any special training, but I'm surprised at how many people don't have a clue! and I'm not a fanatic by any means!

Good luck to you in your efforts!  Every effort counts and leads to a healthier YOU!
I love you guys.
Mom

Hello and Happy New Year

Yes I do realize it's the 8th. However, the holidays and sick people and snow have put a damper on my diet and exercise. I also, same as Mom, did so much better when I was getting on here weekly to report and think about what I wanted to do for the week. And I've decided the weekly goals will work out much better than the one giant goal for the year. So, no new year's resolutions for me, just start back up on the week to week. Ok, I do have one, this year I'm going to change my diet to a better one, one week at a time. :)
Now I have to slowly, not too slowly, get back into my usual routine.
My first goal for the week is to find the trigger for my "mini migraines" as I'm told they are called and eliminate it! If it's a small child, I will have to consider my options. Haha! Just kidding. I'm sure it's from screen time. My eyes and head have gotten used to less screen time than when I was working. I do remember taking Tylenol most days at work. So, perhaps that will have to help for a few days while I figure it out.
Goal number two, fill up my water thingy and drink two a day! It's not impossible...
Goal number three, take my vitamins everyday. They help SO much and it's such and easy thing to do.
Goal number four, get to the gym tomorrow and Friday. Even if I don't work out very hard, at least I'm there.
Goal number five, get on the blog again on Mondays, that was so nice to weigh in and start the week off right.
People are starting to whine. Time to go I guess. :)
Go Team!

Create Your Plate

I really like this because it gives actual examples of the foods they are talking about! Almost too simple  ~mom

Six Easy Steps to Create Your Plate

Creating your plate lets you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. When you are ready, you can try new foods within each food category.

Try these six simple steps to get started:

1. Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have 3 sections on your plate.
2. Fill the largest section with non-starchy vegetables such as:
   • spinach, carrots, lettuce, greens, cabbage, bok choy
   • green beans, broccoli, cauliflower, tomatoes,
   • vegetable juice, salsa, onion, cucumber, beets, okra,
   • mushrooms, peppers, turnip
3. Now in one of the small sections, put starchy foods such as:
   • whole grain breads, such as whole wheat or rye
   • whole grain, high-fiber cereal
   • cooked cereal such as oatmeal, grits, hominy or cream of wheat
   • rice, pasta, dal, tortillas
   • cooked beans and peas, such as pinto beans or black-eyed peas
   • potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
   • low-fat crackers and snack chips, pretzels and fat-free popcorn
4. And then on the other small section, put your protein such as:
   • chicken or turkey without the skin
   • fish such as tuna, salmon, cod or catfish
   • other seafood such as shrimp, clams, oysters, crab or mussels
   • lean cuts of beef and pork such as sirloin or pork loin
   • tofu, eggs, low-fat cheese
5. Add an 8 oz glass of non-fat or low-fat milk. If you don't drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurt or a small roll.
6. Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh, frozen, or canned in juice or frozen in light syrup or fresh fruit.

The Best Desk Workout Moves (by Jennifer Grayeb)

As it is now I think I'm the only female in the family that is working full time.  I'm not counting Julie, who walks to and from work each day!  You may or may not find these tips helpful, your kids might enjoy doing some of these stretches with you at home.  This was a good reminder for me that it doesn't have to be in a gym or on exercise equipment or dressed in the latest active wear fashions.  I can do some of these activities!  Perhaps I need to incorporate some of them into my day(s).  

I NEED TO REMEMBER TO KEEP IT SIMPLE SILLY  (KISS)

**------------------- **----------------------**

The Best Desk Workout Moves (by Jennifer Grayeb)

Many of us have to work full time and then come home to a mess to clean, dinner to make, or even homework to check. Don’t let your busy schedule prevent you from reaching your fitness goals. If you want a killer body, every waking moment can be a part of your workout. So instead of slouching over your computer and never getting up, try incorporating these desk workout moves – minimal effort for maximum impact!

Stretch it Out
This might be the best time to get all those necessary daily stretches in. Move your chair away from the desk so that you have enough space for movement. Basic desk stretches include neck, shoulder, and arm stretches. Hold each stretch for about 30 seconds and always make sure you stretch both sides equally.

Push it Real Good
Have you ever thought of desk push-ups? Well, it’s a thing. Move your chair back and stand with your body perpendicular to your desk. With your arms shoulder width apart, place your hands on the edge of your desk. Next, keep your back and legs in a straight line and begin performing your push-ups.

Chair Dips
Do you want to show off your sculpted arms in your new sleeveless dress? Try work chair dips. Turn your body so that your back faces your chair; firmly grip the edge of your chair so that your arms are in a 90 degree angle. Use your arms to push your body up and down. Goodbye flabby arms.

Tea Time Crunches
Take a few minutes out of your day to do seated crunches. Sit on the edge of your chair with your arms gripping the arm rests. With your legs touching each other, pull them up to your chest and back to the floor without your feet touching the floor. If you find this a bit tricky, you can hold onto the edge of your desk for more support.

Core Control
One of the best at-work exercise tips is to keep your core under control. What this means is keeping your core engaged or clenched. Try to focus on your stomach muscles and contract them. Later, you will find that your posture will improve and you will be contracting your core muscles without even realizing it.

Other tips include taking the stairs instead of the elevator, delivering your own documents, taking a walk during lunch, or walking to coworkers’ offices for meetings instead of just phoning them.

How do you sneak in workouts throughout the day? 

Tips for making healthy and cost-saving resolutions

A common misconception with New Year’s resolutions is that improving health and wellness requires a financial investment, such as a gym membership or a new meal plan.  It can be easy to think ‘Why bother making New Year’s resolutions?’ especially in this current economy. But simple, and inexpensive, lifestyle changes can make a big impact in preventing diabetes-related complications and improving overall health and wellness to prevent disease.

Diet and exercise goals always rank high on New Year’s Resolution lists. But high food prices and the state of post-holiday bank accounts leave many to wonder if they can afford to make resolutions this year, and also stick to them.

So, if you or a loved one has diabetes, is at risk for developing type 2 diabetes, or just wants to get healthier, here are some tips for 2013 resolutions:

• Plan ahead to keep up your exercise routine. Be realistic and specific. For example, you may want to go to the gym for 45 minutes at least 4 times each week.  You can also do things that increase your heart rate and help you break a light sweat, such as walking, doing yard work, swimming, or cleaning the house.
• Plan your meals ahead- whether eating in or out. Decide ahead of time what and how much you will eat and how you will handle social pressure (“No thank you, I’m too full.”).
• Eating with the Seasons— Fresh produce purchased out of season is more expensive. Winter offers a variety of fresh fruits and vegetables, including apples, pears, citrus fruits, squash, carrots and broccoli. If you crave summer produce, buy frozen or canned varieties.
• Embrace leftovers — You don’t always need to “scrape the plate”.  Saving leftovers, or using them in another dish, wastes less food.
• Small steps. Going too aggressive on resolutions can make you spend more money and lead to quicker burn out. Set smaller, attainable goals for your nutrition and physical activity resolutions. Sign up for a fun event that you need to train or prepare for like a fun run or walk that raises money for a good cause. Get other family members involved so you can stay active together, especially during the cold winter months.

By American Diabetes Association - POSTED ON 01 December 2012

Playlist for Fitness

The link listed below has a short article on creating a musical playlist to help you while exercising.

http://www.beewellforlife.com/how-to-create-the-perfect-workout-playlist/

Where do you go for your music?  The article suggested iTunes and a couple of others that give you the BPM (beats per minute) to help put the perfect list(s) together.

Would I just download music files to my phone?

Chicken!

I didn't start my new plan yesterday...I'm chicken to begin. 

It seems kind of overwhelming. 

Maybe I need to lighten it up some, if it seems overwhelming before I even begin.  

Why rush something that I haven't done anything about in 22 years?

Thoughts?

The Plan

OK, here I go.  This is an extremely simple plan for my next 6 weeks.  I want to keep my diet similar to what I eat now, I am not a rabbit.  Week one has a couple of simple steps for me to work on during the week.  Each following week I do the previous weeks activities and add the new activities listed.  I have a feeling I'm "biting off more than I can chew". I guess I'll just have to see how it goes. Some of the items I've already started working on and I want to keep that going.

My Plan

Week 1

New Beginnings—Heart Health

              What better way to make a fresh start than to start a new exercise plan?  When I exercise I exercise my heart.  By keeping my heart healthy, I am working to keep my whole body healthy. 

• ·       Walk treadmill 5 minutes each day this week.
• ·       Reduce Caffeine Intake; Drink WATER
• ·       Begin journal/blog
• ·       Read one scripture a day

Week 2

Diabetes

              Diabetes and high blood sugar affect millions of Americans every day.  Poor oxygen supply causes Diabetes to damage the nerves and vessels of my feet.  When I lose feeling in my feet I ignore the condition of my feet.  By giving attention to my feet I can prevent complications of Diabetes.

• ·       Pamper my feet with a home-pedicure this week.
• ·       Add one stretching exercise to daily walking on treadmill.
• ·       Keep track of glucose readings each morning this week.

Week 3

Hypertension

              As I ponder good news and my health, I can reflect about the lifestyle changes I can make to improve my wellbeing.  Hypertension (high blood pressure) can be managed by diet with low saturated fats and high in Omega 3 fatty acids and fiber and improving physical exercise.

• ·       Walk treadmill 7 minutes each day this week.
• ·       Read two scriptures a day.
• ·       Add one stretching exercise to daily walking on treadmill. (for a total of 2)

Week 4

Being Awakened!--Sleep Health and the importance of Rest

              When my body doesn’t get adequate sleep it affects my overall health including my mood, and immune system.  Adequate sleep allows me to stay more alert and when I am alert I can seek God’s will for me.

• ·       Continue as last week.
• ·       Get into bed by 10pm.

Week 5

Depression & mental health

              In the Northwest there are high levels of seasonal depression or the winter blues due to lack of sunlight.  My body doesn't get the level of Vitamin D that it needs.  This causes my body to produce more sleep causing hormones with the decreased light.

• ·       Take doses of Vitamin D supplement daily.
• ·       Walk treadmill 9 minutes each day this week.
• ·       Add one stretching exercise to daily walking on treadmill. (for a total of 3)
• ·       Individual Prayer.

Week 6

Stress Management

              Chronic stress can cause cancer, high blood sugar, decrees my immune system and exasperate hypertension.  By lifting up this stress to God, I can improve my health and prepare myself to welcome peacefulness.

• ·       Work on breathing and guided imagery for relaxation & stress relief.
• ·       Read 3 scriptures a day.

Good Information to Read

Wow! this is a very long article, however it is simple to read and understand.  I especially like the part toward the end where it actually gives you some options of what a carbohydrate is!


Below is information that the Trinity Parish Nurse (my friend Nurse Sandy) prepared as part of her Walk to Jerusalem project a few years ago. I just read through this portion again and found lots of good information that was worth reading again and being reminded of, yet again. Not all of the information is about Depression, however depression does run in our family and I thought it would be worthwhile to read again. I'm not promoting the alternative medicine or any of the other things the sheet talks about. You can pick and choose what may interest or help you. Sometimes just reading about alternatives will give you ideas regarding your own issues or jog some thoughts to better your own health.

As you continue thorough the reading there is some suggestions regarding stress and stress management. The #1 items says to stay away from stress...duh! no kidding! anyway for what it's worth, here you go.

Depression and Mental Health
• Approximately 19 million Americans suffer from depression

Some people say that depression feels like a black curtain of despair coming down over their lives. Many people feel like they have no energy and can't concentrate. Others feel irritable all the time for no apparent reason. The symptoms vary from person to person, but if you feel "down" for more than two weeks, and these feelings are interfering with your daily life, you may be clinically depressed.

The symptoms that help a doctor identify depression include:
• constant feelings of sadness, irritability, or tension
• decreased interest or pleasure in usual activities or hobbies
• loss of energy, feeling tired despite lack of activity
• a change in appetite, with significant weight loss or weight gain
• a change in sleeping patterns, such as difficulty sleeping, early morning awakening, or sleeping too much
• restlessness or feeling slowed down
• decreased ability to make decisions or concentrate
• feelings of worthlessness, hopelessness, or guilt
• thoughts of suicide or death

If you are experiencing any or several of these symptoms, you should talk to your doctor about whether you are suffering from depression.

Most people with depression never seek help, even though the majority will respond to treatment. Treating depression is especially important because it affects you, your family, and your work. Some people with depression try to harm themselves in the mistaken belief that how they are feeling will never change. Depression is a treatable illness.

Some of the more common factors involved in depression are:
• Family history. Genetics play an important part in depression. It can run in families for generations.
• Trauma and stress. Things like financial problems, the breakup of a relationship, or the death of a loved one can bring on depression. You can become depressed after changes in your life, like starting a new job, graduating from school, or getting married.
• Pessimistic personality. People who have low self-esteem and a negative outlook are at higher risk of becoming depressed. These traits may actually be caused by low-level depression (called dysthymia).
• Physical conditions. Serious medical conditions like heart disease, cancer, and HIV can contribute to depression, partly because of the physical weakness and stress they bring on. Depression can make medical conditions worse, since it weakens the immune system and can make pain harder to bear. In some cases, depression can be caused by medications used to treat medical conditions.
• Other psychological disorders. Anxiety disorders, eating disorders, schizophrenia, and (especially) substance abuse often appear along with depression.

Who Gets Depression?
Although depression can make you feel alone, 16% of Americans will have it during their lifetime. While depression can affect anyone, its effect may vary depending on your age and gender.
• Women are almost twice as likely to become depressed as men. The higher risk may be due partly to hormonal changes brought on by puberty, menstruation, menopause, and pregnancy.
• Men. Although their risk for depression is lower, men are more likely to go undiagnosed and less likely to seek help. They may show the typical symptoms of depression, but are more likely to be angry and hostile or to mask their condition with alcohol or drug abuse. Suicide is an especially serious risk for men with depression, who are four times more likely than women to kill themselves.
• Elderly. Older people may lose loved ones and have to adjust to living alone. They may become physically ill and unable to be as active as they once were. These changes can all contribute to depression. Loved ones may attribute the signs of depression to the normal results of aging, and many older people are reluctant to talk about their symptoms. As a result, older people may not receive treatment for their depression.


Alternative Medicine
Alternative medicine is any healing practice "that does not fall within the realm of conventional medicine

Acupuncture
• Acupuncture is among the oldest healing practices in the world
• Acupuncture originated in traditional Chinese medicine. Acupuncture is the stimulation of specific points on the body by a variety of techniques, including the insertion of thin metal needles though the skin. It is intended to remove blockages in the flow of qi and restore and maintain health.
• Relatively few complications have been reported from the use of acupuncture. However, acupuncture can cause potentially serious side effects if not delivered properly by a qualified practitioner.
• Can be used for relief or prevention of pain and for various other health conditions including Knee Osteoarthritis, Posttraumatic Stress Disorder, Pregnancy Following IVF. Chronic Low Back Pain, Fibromyalgia.
• Acupuncture needles are metallic, solid, and hair-thin. People experience acupuncture differently, but most feel no or minimal pain as the needles are inserted. Some people feel energized by treatment, while others feel relaxed

Aromatherapy
• Aromatherapy is the use of essential oils from plants to support and balance the mind, body, and spirit
• Aromatherapy may work by sending chemical messages to the part of the brain that affects moods and emotions
• Laboratory studies and animal studies have shown that certain essential oils have antibacterial, calming, or energizing effects
• Aromatherapy research with cancer patients has studied its effects on symptoms, anxiety, and stress
• These essences are made in special plant cells, often under the surface of leaves, bark, or peel, using energy from the sun and elements from the air, soil, and water. If the plant material is crushed, the essence and its unique fragrance are released.

Magnets
• Magnets have been used for health purposes for centuries. Static, or permanent, magnets are widely marketed for pain control
• Magnets in products such as magnetic patches and disks, shoe insoles, bracelets, and mattress pads are used for pain in the foot, wrist, back, and other parts of the body.
• Magnets are used for many different types of pain, including foot pain and back pain from conditions such as arthritis and fibromyalgia.
Scientific researchers and magnet manufacturers have proposed that magnets might work by:
• Changing how nerve cells function and blocking pain signals to the brain
• Restoring the balance between cell death and growth
• Increasing the flow of blood and the delivery of oxygen and nutrients to tissues
• Increasing the temperature of the area of the body being treated.
Findings from preliminary studies in healthy people—including one study funded by NIH—suggest that magnets may not affect blood flow or nerve function.

Herbal Supplements
*Consult with your doctor before taking ANY herbs. They can interfere with medications or can be deadly if not taken properly.

Cats Claw
• It has been used for a variety of health conditions, including viral infections (such as herpes and HIV), Alzheimer's disease, cancer, and arthritis.
• Cat's claw has been used to support the immune system and promote kidney health, as well as to prevent and abort pregnancy.

Echinacea
• Echinacea has traditionally been used to treat or prevent colds, flu, and other infections.
• Echinacea is believed to stimulate the immune system to help fight infections

Peppermint Oil
• Peppermint oil has been used for a variety of health conditions, including nausea, indigestion, and cold symptoms.
• Peppermint oil is also used for headaches, muscle and nerve pain, and stomach and bowel conditions such as irritable bowel syndrome.

Saw Palmetto
• Saw palmetto is used mainly for urinary symptoms associated with an enlarged prostate gland (also called benign prostatic hyperplasia, or BPH).
• Saw palmetto is also used for other conditions, including chronic pelvic pain, bladder disorders, decreased sex drive, hair loss, and hormone imbalances.

St. Johns Wart
• St. John's wort has been used for centuries to treat mental disorders and nerve pain.
• St. John's Wort has also been used as a sedative and a treatment for malaria, as well as a balm for wounds, burns, and insect bites.
• Today, St. John's Wort is used by some for depression, anxiety, and/or sleep disorders.

Garlic
• Garlic's most common uses as a dietary supplement and for high cholesterol, heart disease, and high blood pressure.
• Garlic is also used to prevent certain types of cancer, including stomach and colon cancers.

Gingko
• Ginkgo leaf extract has been used to treat a variety of ailments and conditions, including asthma, bronchitis, fatigue, and tinnitus (ringing or roaring sounds in the ears).
• Today, people use ginkgo leaf extracts hoping to improve memory; to treat or help prevent Alzheimer's disease and other types of dementia; to decrease intermittent claudication (leg pain caused by narrowing arteries); and to treat sexual dysfunction, multiple sclerosis, tinnitus, and other health conditions.

Ginseng
• Improving the health of people recovering from illness
• Increasing a sense of well-being and stamina, and improving both mental and physical performance
• Treating erectile dysfunction, hepatitis C, and symptoms related to menopause
• Lowering blood glucose and controlling blood pressure



Stress Relief
Some Common Signs and Symptoms of Excess Stress
• Regularly walking, eating or working in a rushed way.
• Regularly thinking and worrying about the past or future.
• Frequent tension in the body (esp. neck, face, shoulders, back and chest, and stomach) which often goes unnoticed until one slows down, breaths deep and carefully surveys the body.
• Feeling of the "weight of the world" on your shoulders.
• Emotionally "on edge."
• Regular tiredness during the day.
• Significant need for outside stimulation to feel good (coffee, sweeteners, food, sex, TV, alcohol, money, accomplishments, etc.)

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors

Increased stress increases productivity – up to a point, after which things rapidly deteriorate, and that level also differs for each of us. It’s much like the stress or tension on a violin string. Not enough produces a dull raspy sound and too much an irritating screech or snaps the string – but just the correct degree of stress creates a beautiful tone.

Similarly, we all have to find the right amount of stress that permits us to make pleasant music in our daily lives. You can learn how to utilize and transform stress so that it will make you more productive and less self-destructive.

Stress Management Strategies
1. Avoid unnecessary stress
2. Alter the situation
3. Adapt to the stressor
4. Accept the things you can’t change
5. Make time for fun and relaxation
6. Adopt a healthy lifestyle

Meditation
• The term meditation refers to a variety of techniques or practices intended to focus or control attention
• Many use as a form of mind-body medicine. Many claims have been made about its value in promoting or improving health and wellness

Yoga
• Yoga is a mind-body practice in complementary and alternative medicine (CAM) with origins in ancient Indian philosophy.
• The various styles of yoga that people use for health purposes typically combine physical postures, breathing techniques, and meditation or relaxation

24 stress relievers
1. Guided Imagery
2. Self-Hypnosis
3. Autogenics
4. Journaling
5. Meditation
6. PMR
7. Yoga
8. Breathing
9. Playing Games
10. Sex
11. Laughter
12. Biofeedback
13. Music Therapy
14. Take a Walk
15. Plant a Garden
16. Time Management
17. Listen To Music
18. Eat a Balanced Diet
19. Learn Assertive Communication Skills
20. Enjoy Aromatherapy
21. Reduce Caffeine Intake
22. Drink in Moderation
23. Don’t Procrastinate
24. Drink Green Tea


Nutrition
A balanced diet with a variety of healthy foods requires a combination of lean protein, good carbohydrates, and healthy fats. Choosing foods that are nutrient-dense (very nutritious relative to their number of calories), will provide you a high amount of nutrients at a low caloric cost (e.g., broccoli, spinach, greens, bell peppers, cantaloupe, papaya, brown rice, wheat bran, whole wheat bread, nonfat plain yogurt, skim milk, water packed tuna, and black beans). Low nutrient dense foods provide a small amount of nutrition relative to their number of calories (e.g., potato chips). Typically, foods high in sugar, fat, or alcohol have a low nutrient density. A consistently healthy eating plan combined with moderate exercise will provide you with noticeable health improvements.
Lean sources of protein are your best bet. They will provide you with the protein your body needs to build and repair muscle, red blood cells, hair and other tissues.

Below is a list of healthy sources for lean protein you could choose from.

Meats:
• Chicken Breast
• Turkey Breast
• Ground Turkey
• Top round steak
• Top sirloin steak
• Lean ground beef
• Lean ground turkey breast
• Lean, low salt Ham
• Lean roast beef
• Pork tenderloins
• Canadian bacon
• Turkey Ham
• Turkey Pastrami

Fish:
• Salmon
• Tuna (packed in water)
• Haddock
• Orange Roughly
• Tilapia
• Crab
• Lobster
• Shrimp

Vegetarian:
• Veggie Burgers
• Tofu
• Soy Products
• Texturized Vegetable Protein

Dairy:
• Skim milk
• Eggs
• Low-fat ricotta cheese
• Low-fat or fat-free cottage cheese
• Nonfat yogurt
• Low fat yogurt
• Nonfat or low-fat cheddar, American, mozzarella, Swiss cheese
• Nonfat or low-fat sour cream
• Buttermilk, low-fat or fat-free
• Fat-free dry milk
• Soy milk, low-fat or fat-free, fortified (plain or vanilla)
• Rice milk
• Almond milk
• Frozen yogurt
• Ice Milk

The body's main source of energy is carbohydrates. Eating carbohydrates that are rich in fiber take longer to digest, making you feel full and stay satisfied longer. Processed carbohydrates (foods in which the fiber was removed during milling) move quickly through the intestines. This is followed by the drop in blood sugar, hence the feeling of hunger shortly after the consumption of refined crabs. Combining carbohydrates with proteins and healthy fats will provide a balanced diet.

Below is a list of "good" crabs to include in your eating plan.
• Whole-grain and Sesame-seed bagels
• Rye Bread
• Whole-wheat bread (more than 3g of fiber)
• Whole-wheat pita pockets
• 7-grain bread
• Sourdough english muffins
• High fiber cereals (3g or more of fiber is best)
• Brown rice
• Quinoa
• Whole wheat couscous
• Low fat granola bars
• Whole-wheat crackers
• Whole-wheat waffles
• Wheat pasta
• Wild rice
• Barley
• Popcorn
• Tortilla
• Whole-wheat pretzels
• Buckwheat pancakes
• Grits
• Wheat Germ
• Bulgur
• Beans and peas (garbanzo, pinto, kidney, white split, lima, black-eyed)
• Lentils


Fat is an important part of a healthy diet. It adds flavor and is necessary for energy, transporting vitamins, healthy skin and hair, and insulation. A high fat diet is a major contributor to obesity. The American Heart Association recommends less 30% of daily caloric intake comes from fat with less than 10% of that being saturated fats (animal sources such as butter, whole milk dairy products, and meats).

Unsaturated fats
• Avocado
• Oil (canola, olive, peanut, corn, safflower, soybean, flax seed)
• Olives
• Low sodium nuts: almonds, peanuts, walnuts, Brazil nuts, hazelnuts
• Peanut butter (all natural is best)
• Seeds (sesame, pumpkin, sunflower)
• Tahini or sesame paste
• Cold water fish
• Low-fat mayonnaise
• Low-fat cheese
• Low-fat salad dressing

Any variety of fruits and vegetables will work. Try to incorporate a fruit or vegetable with every meal
Variety is best, so stick to eating the colors of the rainbow. If you're used to eating the same types of fruits and vegetables regularly, use this list to add some variety to your eating plan.

Fruits
• Cantaloupe
• Honeydew Melon
• Apples
• Kiwi
• Grapes
• Red Raspberries
• Grapefruit
• Pineapple
• Strawberries
• Bananas
• Plums
• Oranges
• Mangos
• Mandarin Oranges
• Peaches
• Raisins
• Cherries
• Apricots
• Blueberries
• Tangerines
• Nectarines
• Dates
• Pears
• Watermelon
• Dried Figs
• Cherries
• Applesauce (unsweetened)
• Papaya
• Vegetables:
• Bean Sprouts
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Cabbage
• Chinese cabbage
• Onions
• Zuchini
• Broccoli
• Potatoes
• Sweet potatoes
• Green Pepper
• Scallions
• Lettuce
• Sweet red peppers
• Tomatos
• Garlic
• Spinach
• Alfalfa sprouts
• Snow peas
• Snap peas
• Green Pepper
• Yellow Squash
• Asparagus
• Celery
• Green Beans
• Mushrooms
• Water chesnuts
• Brussel Sprouts
• Corn
• Artichoke


Restuarants in Hillsboro with Healthy Food Choices or Organic
• The Original Chicken Bar-Hillsboro
• Gracie-Portland
• New Season Market

When eating out opt for
• salads vs. fries
• baked vs. fried
• whole wheat vs. white/bleached products
• water/juice vs. soda/alcohol

Interesting little new article

http://www.utexas.edu/nursing/news/2013/reward.html

interesting little article

The University of Texas, Austin was mentioned in the Health Ministry Partnerships article.

ah, here is the article I read...some may not apply to you.

http://nursing.ceconnection.com/nu/ovidfiles/00005217-201403000-00011.pdf

Happy New Year! Goals anyone?

Hello--I had to clear out of every site I was on to log into this site. A pain to be sure. Anyway...
Not too much happening here at work today, after the craziness of the holiday printing schedules! It seems almost too quiet, but we do have everyone here in the office today. I wanted to touch base with all of you as it is the beginning of 2014! A NEW year. Maybe the same old goals but nevertheless a chance to start again and become a healthier me (you).

At my last health check in December my medical report was not as good as I would have likes. Glucose readings up, blood pressure up (that's what prompted me to go it was the headaches). Dr doubled my blood pressure med and put me back on daily insulin shots. I go back later in January to assess again. It was reiterated to me that I have what's called Syndrome X. A bunch of related health issues all rolled into one and they call it Syndrome X or Metabolic Syndrome. If you have a few minutes you can look it up on webmd.com So I've been warned again. If Dr Karen doesn't like the January results she is thinking of putting me on an insulin pump. I'm supposed to be checking on that with my insurance company, we just changed on Jan. 1. Anyway, after 13 years perhaps some of all this is finally starting to sink in. I MUST do something! My Dr Karen said that my health was better when I was blogging earlier in 2013 and has encouraged me (ordered me) to begin doing this again.

So, I came across the quarterly issue of Journal of Christian Nursing and a couple of articles caught my attention. The first was about Elder Abuse. Haven't read that one all the way through yet. But while looking through the magazine (before giving it to my friend Nurse Sandy, (as it did come addressed to her) I found an article called Health Ministry Partnerships. Creating a Habit for Health. I did find it quite interesting as Nurse Sandy and a nursing student did a similar health care program he at Trinity in years past. "By partnering with faith-based organizations, health outcomes among various ethnicities can be improved" The program we did was called Walking to Jerusalam and we kept track of miles walked, etc. The thing I liked about it was not only the exercise but the fact that there were also daily devotionals to read. So it "killed" two birds with one stone so to speak. Unfortunately I was not able to find the article on line. The whole point of all this is that it talks about the obesity problem in the USA and how working with and through faith based organizations ie: churches many people can positively be reached to help them start and maintain a healthier lifestyle. oh, here is what the article says on this: "More than one third of the US population is obese whereas 17% of youth ages 2-19 are obese. This paper describes the partnership between a predominantly African American church in central Texas [Austin!!] with a state university nursing school to reduce obesity through a health promotion program. Based upon the success of the partnership and impact of the program, this partnership could serve as an exemplar for other churches and universities in developing health programs."

NOW TO THE QUESTIONS...
So my question, after all this is...would you be willing to look at a program either made by someone else or made by me using a number of other programs to come up with it? And I found something on line through the American Heart Association that was mentioned in this article called HealthVault where you can keep track of your medical information. It is a free program that you can sign up to use as part of the Heart360 program. Please go to the American Heart Association website and take a look at what this is about without signing in to anything. Is this something you might find useful to use?

I know that Jan has a personalized workout agenda... but would you be interested in doing something like this with us? Some of the things I'm thinking of would be very simple such as no soda for a week, no potato chips after dinner, etc and include a short, short, reading devotional such as a scripture or quote for each day. I'd like to start out with 6 weeks of it then evaluate and continue or change, etc. I think that it would be the kind of thing that the whole family would find helpful. It would start out very slow and work up to some things a little harder or longer in length. I'm sure that each of you can put your own twist on some of what I'm thinking about doing if you want/need to. Unfortunately, I'll have to keep track of my sugars, blood pressure, etc on a daily basis as well, where some of you will not have to do that.

Soooo,,, let me know what you think of all this. ASAP ladies, time's a wastin'.