Monday, August 27, 2012
Are you having difficulty drinking water? There are lots of tricks like keeping a wedge of lime in your glass, refilling the minute the glass empties, etc.
But I found I had to stop thinking of it as a beverage. I now think of it as food that my body requires to keep my skin young, to carry all the great nutrients I'm now eating to all parts of my body in a swift bloodstream, to help all my brain cells remember.
The visual above might help, because every glass of water is a rainbow promise to your body that you will never let it be parched again.
Sunday, August 26, 2012
My sister called yesterday and invited Mom and I to meet her halfway for dinner at P_______, a restaurant chain. So we put our plans for picnic on the Gulf on the back burner until after the hurricane blows by. We'll still be eating the picnic food I pulled together today wherever we are: roast beef salad with tomatoes, peppers, onion and garlic, watermelon, black cherries, and a piece of homemade oatmeal/whole grain bread I had made yesterday.
So while Mom and Sandy chose breakfast items, I chose a sandwich without the white bread and a cup of tomato basil soup. Who could eat that manufactured bread with homemade oatmeal bread waiting at home. I had smelled it rising and baking all afternoon, and if I had squandered my carbs on that white stuff, I really would have felt deprived once I stepped in the front door.
But for me, the real story here lies in the tomato basil soup. When I go to most real restaurants, the tomato basil soup is always part of my meal order. I discovered the soup about three years ago. Can't believe I never had it before then. Until SP, I was even buying it canned to eat at home. From now on, I'm making my own in the crock pot with garlic and a little Greek Yogurt added toward the end.
Sandy was looking up carbs for Mom's banana nut muffin on her phone. I had estimated 60, but when she heard the count was 78, she decided to eat half and take the other half home with her. She counts carbs on her diabetic regimen.
Then I asked Sandy how much sodium was in my soup. It was very salty, and I told her I thought around 1000 mg. She reported 50% of the 490 calories were from fat, and that the sodium level was 1590. That was twice as much salt as was in my burger. I checked ingredients when I got home, and they hadn't added some kind of oil to the soup. The fat content was manufacturing cream, whatever that is.
So, I'm leaving in a few minutes to buy hurricane water, tomatoes, and some Greek Yogurt. While the storm gets closer, my kitchen will be calm and smell delicious because I'll prune some basil from the plants before the hurricane gets it all. Want to come over for a cup of soup and a slice of homemade bread? Supper is at 5:15.
Friday, August 24, 2012
I have copied the paragraph below from Dietary Guidelines for Americans, 2010 published by USDA, USDHHS, and dietaryguidelines.gov I have included the link for the complete document (pdf) which you can download and read on your kindle app or computers.
"Many Americans do not eat the variety and amounts of foods that will provide needed nutri- ents while avoiding excess calorie intake. They should increase their intake of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, and oils. These food choices can help promote nutrient adequacy, keep calories in control, and reduce risks of chronic diseases. Consuming these foods is associated with a health benefit and/or with meeting nutrient needs. They should be emphasized to help Americans close nutrient gaps and move toward healthful eating patterns. They provide an array of nutrients, includ- ing those of public health concern: potassium, dietary fiber, calcium, and vitamin D. It is important that while increasing intake of these foods, Ameri- cans make choices that minimize intake of calories from solid fats and added sugars, which provide few essential nutrients. " Pg. 42
When I was teaching, we were bombarded with studies that seemed to have implications for teachers, without ever coming out and saying DO THIS to be a good teacher. So I got into the habit of looking at the implications that might have value and translating that information into an action plan. First I'd decide who would benefit if we were to do something with the information. Then if appeared that I had students who could benefit, I started examining how to make it happen. That usually meant I would list in two columns: more of this, less of that.
So, from this chapter of the document, I have decided I could definitely benefit from the recommendations because it would help control calories and chronic disease. Now I'm working on what that means to me, personally.
1. More variety in what I eat. Less in a rut. This should be easy for random me, and also keep me from getting bored with my program.
2. More vegetables. This will be difficult, because I'm only slightly better at it now that I've been all my life.
3. Actually plan meals with fruit and veggies being the stars.
4. And put whole grain products and meat in menus as guest performers. Once I actually am switched totally away from white enriched flour, this might be easier but right now white flour products seem to be a requirement as I plan meals.
5. Eliminate added refined sugars, so less processed food and restaurant food. Refined sugar products definitely send me into an out-of-control binge (cupcakes, donuts, etc.) But as long as I cook from scratch, from whole food, I'm not getting any hidden refined sugars. My rule to substitute fresh fruit when I want a bakery snack is very helpful.
6. More whole wheat products. Less "white" enriched products, or actually eliminate them. Needs to be said again. Plan a day in your routine to make whole wheat bread. You know you like to do this. Even if you need to get off the computer!
7. Continue efforts with fruits.
8. Increase fish
9. Investigate statement about oils and see if I should be more specific with the types of fats I track, instead of shooting for 30% of calories from fats.
10. More potassium, fiber, calcium, vitamin D (Public Health concern)
Learn foods that are good sources of potassium, fiber, calcium and vitamin D and work to hit the recommended levels on menu planner. Add calcium and Vitamin D to tracker.
11. Be careful with the menus that come up in the tracker. Sometimes they are repetitive from day to day, especially for snacks. If you notice that, simply switch out that menu for another you haven't eaten in a while.
12. Use the Nutrition tracker to plan and evaluate nutritional content of what I plan to eat BEFORE I've eaten the meals. Make adjustments when possible to increase nutrients which are lacking.
13. More of the OTHER nutrients, LESS of the energy nutrient (carbs, sugar)
14. Read more of the document to see if there are recommendations for limiting anything else, like sodium? or getting screened for any deficiencies?
15. Compare your anti-angiogenesis list and see if they support the recommendations, and continue planning meals around them, just increase veggies!!
What implications do you see for your life?
Thursday, August 23, 2012
I've known for a long time I had random personality. It's a good thing, because I find myself in many SP teams with many goals, which equates to many different tasks to accomplish during my days along with everything I started between retirement and SP.
It's almost becoming unmanageable, and unless the Fly Lady program works miracles with streamlining my routines, something will have to go.
But what? surely not exercise; not menu planning; not taking on challenges, for I find them to be very motivating to stick with it and learn new things; not Fly Lady so I can have the required "remodeled kitchen" for the Healthy Eating Challenge; not playing the harp that helps me get a good night's sleep for the sleep challenge that helps me get the required rest that helps me lose weight; surely not the organic gardening team that is motivating me to get 4 square foot gardening boxes planted with fall veggies and herbs; surely not painting or writing for my creativity will suffer and then so will everything else that is me.
So, perhaps I'll go sign off some of the team goals to drink water. I don't think I have to drink 8 glasses x 5 teams like I see on my goal tracking page, but I do try to do the necessary steps to be successful at this healthy living.
This dilemma reminds me of the book dilemma which reared its ugly head today. If you came into my house, you might think I am a book hoarder. I Do love books. I was a reading teacher in my pre-retirement career. And I do have many books. I still have many children's books because I thought I might tutor someone, and I love the stories. I have many books on topics that circle around my retirement interests like butterflies, gardening, watercolor painting. And of course things I truly like to read. On my sidetable right now, I have a vintage copy of a Ray Bradbury book which I ordered after he died. And I have tried to switch over to e-books, but it's not the same. I prefer to read the book I can hold in my hand and see the whole chart of information on one page.
So it's too many books. But which ones go to appreciative new homes? See, knowing that just doesn't help with these books. I've already pared down the collection when I was sick. And yes, I've added to the library, even this summer. Addicted. I admit it. and I'm probably addicted to the online aspects of SP. But it is time to wean myself off because I'm spending too much time sitting, doing all of the sedentary activities, and not enough time living.
Wednesday, August 22, 2012
My vitamin D3 results came back from the screening test that Blue Cross Blue Shield would not pay for. Vitamin D3 deficiency is now linked to so many health problems. You'd think the insurance companies would gladly pay for the screening AND the supplements to proactively prevent cardiovascular disease, stroke, osteoporosis, osteomalacia, cancer, and auto immune diseases such as multiple sclerosis, rheumatoid arthritis, and diabetes type 1 and 2.
They have paid close to $200,000 for both of my rounds of cancer diagnoses, surgeries, radiation, and 4 years of chemotherapy. And 2 weeks ago they had to pay for ultasound to see if blood clots were causing my calves to swell.
While the report said nothing per se about obesity, I'm hoping this is the last piece to my efforts to get healthy and lose weight.
Makes you wonder what my Vitamin D 3 level was in 2007. Well, we know it is 13 now. Many experts consider normal levels to be 36 - 100 with the optimal health range between 50 and 80.
In everyone's defense, even I didn't expect to have a vitamin D deficiency since I live in Florida. But there you go. And I'm now taking 10,000 units of Vitamin D3 daily for 3 months when we will test again. I bet I will have to pay for that test, too.
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