My personal experience and observations:
1. Overwhelmed people STOP. Shut down. Put on the brakes.
2. Stress causes us to develop “tunnel vision”; we lose our ability to see options and become ineffective at implementing change.
These reactions can affect each of us in a myriad of circumstances, but can certainly affect those that have been diagnosed with a scary medical condition such as diabetes.
I had high expectations for this book because I understood that as a nurse and diabetes educator, she has knowledge of this subject; as a person who loves people, she desires to inject humor into a weighty topic.
I am happy to highly recommend this book. I have a checklist that I think good health books must adhere to:
1. Easy to read; successfully translating “medicalese” into plain English.
2. Combine personal stories with referenced resources; a professional & credible presentation with a human touch.
3. Practical for repeated referencing.
4. Make the complicated simple.
This book meets those criteria and does an admirable job of helping people get a handle on what has become an epidemic disease. I would dare to say that all of us know someone with diabetes or pre-diabetes. Of great concern are all the people who have the disease and don’t know it.
I have been networking with diabetics for several years now and I am passionate about people understanding that unregulated high blood sugar is deadly. But diabetes IS a manageable condition and diabetics can now live full, healthy, productive lives! Knowledge is power in the war against diabetes and Ms. Garnero has given diabetics a powerful weapon in the arsenal against the debilitating effects of uncontrolled diabetes.
Don’t walk – run over to Amazon and give yourself (or someone you love) the gift of better health. Here’s the link so you don’t waste any time! Your First Year With Diabetes
Stephen Covey is one of my favorite authors. He wrote Seven Habits of Highly Effective People. I am thrilled to hear that he has written a booklet for Diabetics. I haven’t read it yet but assure you I will. Here’s an introductory video that is worth watching:
We are galloping toward the holidays and I am a little concerned that I am going into this period of time already above my ideal weight. The average American gains 3-5 pounds during the holidays. Yuck. I can’t afford that! So I am already looking at some holiday recipes with plans to trim them down in terms of fat. This potato recipe is a slight modification of one my husband’s favorite dishes. And he doesn’t notice that I’ve modified it! I got this from my favorite recipe site, http://DiabeticHealthInfo.com
Scalloped Potatoes
Ingredients:
2 medium potatoes, peeled and thinly sliced
1 small onion, chopped
2 tsp flour
Salt and pepper to taste
1 1/2 cups 1 percent milk
1 tsp light, soft tub margarine
2 tbsp Parmesan cheese
Directions:
Preheat oven or toaster oven to 350 degrees. Place half the potatoes in a baking dish. Scatter the onion over them. Sprinkle with flour, salt, and pepper. Place remaining potatoes on top of the onions. Heat the milk to simmer. Pour the milk over the potatoes, dot with margarine, and sprinkle with cheese. Bake for about 1 hour until potatoes are tender.
Nutrients Per Serving:
123 Calories
22 Calories From Fat
2 g Total Fat
1 g Saturated Fat
8 mg Cholesterol
122 mg Sodium
20 g Total Carbohydrate
2 g Dietary Fiber
7 g Sugars
6 g Protein
A marketing person from Reebok contacted me last week as a blogger and asked me to participate in a Webinar about their new women’s fitness initiative. I believe I was selected because they read about my wogging regimen and thought I could turn it up a notch. Or maybe they noticed I haven’t posted about the joy of being at my ideal wieght. Or perhaps it’s because they are more serious about fitness than I am, seeing as this is my favorite fitness video (you will burn calories laughing if you watch this!) :
I was able to join the call yesterday because I was working on a repetitive task that didn’t require my full attention. (Well, at least I hope it didn’t!) I can say it was time well spent as I decided at the end of it that I am a slug and I got up and went for a RUN. Not a wog. Sara Haley did a good job of conveying some key points on the call. She loves to dance and teaches rebounding and all kinds of classes in New York City. (I didn’t even know what rebounding is.) She has taught in Chicago too and commented on the big difference in the fitness cultures. (Oh my- I don’t know if we even have a fitness culture in my area! LOL)
1) The best indication of a good cardio workout is that you become out of breath and sweaty. (I guess that means if you can still sing you’re not breathless. Ooops.) 2) Find music that motivates you. It can take your workout from average to amazing. (Yep- I need some new music) 3) You have to change your workout to change your body. Your body will grow accustomed to the same movements – it is critical to vary your workout. (Oh- no wonder my body has not changed!) 4) Fitness can and should be fun. (I need some help here!)
They referenced “The Biggest Loser” as one of the fun ways people are getting into fitness. I love that show, but it sure doesn’t look like they’re having fun to me. But they are definitely losing weight.
Reebok’s fitness intitiative is all about making fitness fun and that indicates to me I’m not the only one that needs help with that. Sara Haley ended with the remark, “If you don’t try, you’ll never know.” So here’s to trying someting new this week!!
I’m sure that you all know by now that October is National Breast Cancer Awareness Month. (Women are definitely aware!) It’s a given that all of us know someone that has had breast cancer. But do you know the “rest of the story” about causes of breast cancer?
I read a statistic yesterday that is a good news/bad news scenario. The good news is that perhaps genetics are far less important than other factors in calculating the risk factor for breast cancer. This is good news to me, because genetic probabilities leave me feeling out of control. The bad news is that toxins probably play a bigger role than we may have realized.
Dr. Bob DeMaria commented in his newsletter that he had just read that “Only 10% of female breast cancer issues are genetically passed on. The focus now and in the future for proactive providers will be on environmental toxins.” He also has a lot of information about the excess of estrogen in the body and where it comes from. He advises “I would not use Recyclable No. 7 containers. Young moms – be aware that sippy cups are notorious for having No. 7 as a part of the constituents. Cans have a lining in them sourced from BPA which has estrogen in the make up. Do not burn scented candles in your house. I am bringing all this up because of the magnitude of new patients that I have who are suffering with body signals that can be directly related to toxic exposure.”
Dr. Mercola also expresses concern about this issue.
A holisitic nutritionist from Nebraska notes the following:
Xenohormones are causing enormous reproductive problems for men and women alike. Estrogen dominance causes progesterone deficiency. Some of the problems linked to estrogen deficiency are:
1-Breast and uterine cancers more frequently and at earlier ages
2-Early miscarriage and infertility
3-Breast fibrocysts are more common
4-PMS
5-Osteoporosis is more common and more severe
6-Fat and water retention
Knowledge is empowerment. We have a choice about what products we buy, ingest and use in our homes and on our bodies. Be aware. Be proactive in your health management.
My prayer for you is that “as your days, so shall your strength be.”
I came across an interesting article titled “The Green That KOs Blood Sugar Damage”. This vegetable is not expensive, in fact ‘tis the season you can grow some of your own. Broccoli is a good source of sulforaphane, which has wonderful protective properties.
Thought I’d share the quick reminder to eat your vegies. Your momma was right, you know.
I really like cooking on the grill because it means I’m not doing the work. That’s my husband’s realm. He has three different grills (gas, charcoal and and a smoker) and he likes to perfect grilling techniques. I think kabobs are fun and easy. Enjoy!
Kick-off Kabobs
Ingredients:
2 pounds boneless pork chops, cut into 1-inch cubes
1 cup fat-free Italian salad dressing
2 tbsp dried red pepper flakes
1 tbsp fennel seed
1 large red bell pepper, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
1 large onion, cut into 1-inch pieces
24 (6-inch) wooden skewers (soak in water for 30 minutes before using)
Directions:
Place pork cubes in resealable plastic bag; add salad dressing, red pepper flakes and fennel seed. Seal bag; refrigerate for at least 1 hour to overnight to marinate pork. When ready to cook, thread pork, peppers and onion on skewers. Discard marinade. Place kabobs on greased broiler pan and broil 5 inches from heat, or grill over medium-hot coals, for about 5 minutes per side.
Tailgate Tip: If tailgating at the stadium, thread pork and vegetables on skewers at home, and store in plastic containers in a portable cooler until ready to grill.
Nutritients Per Serving:
70 Calories
2 g Fat
25 mg Cholesterol
2 g Carbohydrates
9 g Protein
135 mg Sodium
0 g Saturated Fat
I would love for you to link to a recipe post on your blog by using “Mr. Linky”. If you don’t have a blog, you are welcome to share your recipe by leaving it in the comments.
I love my food supplements. I love food even more, however my food choices don’t give always me the daily satisfaction of guaranteed, consistent delivery of vital nutrients in a convenient form.
B-Complex vitamins have always been high on my list because I truly notice a difference when I get enough (or not). So it was with great interest that I read this article regarding how Vitamin B12 keeps your brain young. I figure if my skin can’t be young, then surely my brain can be, and that’s more important, after all.
Vitamin B-12 is typically found in animal-derived foods such as meat, milk, and eggs. Now maybe you carefully judge your daily portions of these things to insure you are getting plenty of B, but I doubt it. This essential vitamin keeps nerves and red blood cells healthy. (Nerves – does anyone having anyone standing on their last nerve? Maybe it needs reinforcement!) Deficiency can lead to anemia, nerve damage, tiredness, weakness, depression, mood-swings and numbness and tingling in the hands and feet. Not to mention that it’s depleted by stress, medications, exercise, sugar, alcohol…. and the list goes on.
I can personally testify to B-Complex nutrients helping me to stay sane and energetic. The B Complex family is directly related to energy production, making them necessities when it comes to metabolizing carbohydrates, fatty acids and protein into energy. And they are vital for regulating blood sugar as well as hormones, particularly estrogen. By the way, zinc is to men what B is to women in the way of hormones. So no snickering, men.
I could go on, but I think that’s enough said. So if you don’t supplement with B vitamins, what are you waiting for?
The calendar says it’s officially fall. In Florida, we are calling it a “cold spell” since we’ve had morning lows in the 70’s and the drier relative humidity of just 50%. And we are thankful.
My family doesn’t think baking is just for the cooler months, but it’s a lot more fun for me to be in a warm kitchen when it’s cool outside. They will happily eat these muffins anytime I’m willing to create them. They are a cross between my two favorites – zuchini and carrot. They are from one of my favorite resource sites: DiabeticHealthInfo.com. Enjoy! One of these days, one of you will surprise me and actually link a recipe of your own. (Click on Mr. Linky below) And I love surprises!
Carrot and Zucchini Muffins
Ingredients:
1 c all-purpose flour
1/2 c whole-wheat flour
2 tbsp brown sugar
2 tsp baking powder
1 tsp cinnamon
salt to taste
1 tsp vanilla extract
1 egg
2 egg whites
1/2 c each finely shredded carrot and zucchini
2/3 c plain nonfat yogurt
2 tsp grated lemon zest
1/2 toasted walnut pieces
Directions:
Preheat the oven to 400 degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine the flours, sugar, baking powder, cinnamon, and salt. In a medium bowl, combine the vanilla, egg, and egg whites. Beat well. Add the remaining ingredients. Add the egg mixture to the flour mixture and beat until just combined. Fill each muffin cup two-thirds full with batter. Bake for 15 to 17 minutes until a tester comes out clean and muffins are lightly browned. Remove muffins from the pan to cool.
Makes 12 Servings.
Dietary Exchanges: 1 Starch, 0.5 Fat
Nutrients Per Serving:
101 Calories
21 Calories From Fat
2 g Total Fat
0.3 g Saturated Fat
16 g Total Carbohydrate
4 g Sugar
1 g Dietary Fiber
4 g Protein
0 mg Cholesterol
278 mg Sodium (without added salt)
The calendar tells me it’s fall, but the temperature does not. It’s hot, hot, hot in N. Florida, but the football fans are out anyway. I am a mediocre football fan, easily blown by the wind. However, I love to get together with people and have fun, so if it’s a tailgate party or house party, I’m game. I love this recipe… something familiar but in my opinion, tastier and healthier. The linky is below in case you want to share what you are creating in your kitchen. Come on… tell me your best recipe.
Apple Coleslaw
Ingredients:
3/4 cup plain nonfat yogurt
1/2 cup reduced-calorie mayonnaise
2 tbsp Dijon mustard
2 tbsp cider vinegar
1/2 tsp salt
1/4 tsp freshly ground pepper
5 cups shredded cabbage
5 cups shredded red cabbage
2 cups shredded carrot
1/2 cup chopped green onions
1 Granny Smith apple, cored and chopped
Directions:
In a large bowl, combine yogurt, mayonnaise, Dijon mustard, cider vinegar, salt, and pepper, stirring well and set aside. In another bowl combine cabbages, carrots, green onions, and Granny Smith apple; add yogurt mixture, and toss well to mix. Cover and chill at least 2 hours.
Nutrients Per Serving:
70 Calories
9.4 g Total Carbohydrate
2 g Protein
3.0 g Total Fat
0.7 g Saturated Fat
4 mg Cholesterol
2.6 g Fiber
278 mg Sodium
