SCHAUJODY's SparkPeople Blog SCHAUJODY's Blog on SparkPeople, home of free diet plans and a healthy living community "To sleep, perchance to dream- ay, there's the rub." Hamlet III i Hamlet may not have been able to catch a few zzzs but I may have discovered a cure for my insomnia. I have a rice bag. It's a simple quilted flannel bag filled with raw rice and some lavender. I place it in the microwave oven for a couple of minutes (just long enough to warm it up) and then lay it across my forehead and eyes. The rice bag shuts off all the ambient light in the bedroom, the lavender and the warmth lull me to sleep. I slept like a baby last night...a full 8 hours...and woke up... Sun, 5 Feb 2012 13:48:44 EST Not a New Year's Resolution This is not a New Year's Resolution, but desire to change some of the eating habits that I have let fall by the wayside. My weight has been increasing over the past few months and I want to get back to my 'fighting' weight. <BR> I spent the morning rereading parts of my Dash Diet book and planning my week's menu to allow for a daily plan consisting of 4 servings of fruits, 4 servings of vegetables, a 1200 cal. per day plan, a maximum of 1000 mg of sodium and an attempt at increasing my potass... Sun, 1 Jan 2012 09:53:49 EST Dash Diet Recipe book I have been following the Dash Diet and have developed an easy way for me to enter the foods that I eat into my Spark Nutrition log. <BR> Since this diet uses many low salt foods in the recipes, I have been entering 2 Dash Diet recipes a day into my Spark Recipe book, labeled Dash. I can then quickly click on a recipe and enter it into my daily log giving me the exact calories, sodium, etc., contents. <BR> This method would work well for any specialized diet plan also. Thu, 16 Jun 2011 10:23:19 EST April Fool's Tomorrow is April Fool's Day. As I sit here writing this little blog, I would like to think that Spring is here but the weather man is predicting a little joke for us tomorrow...12 to 18 inches of snow. Maybe when I wake up tomorrow morning I'll discover that it was just a little joke. Thu, 31 Mar 2011 20:56:12 EST It's a wonderful world I just love reading the blog from the wonderful people who are members of the SparkPeople community. I saw the video blog of a young woman who works in NYC, I read the blog of a woman in Cape Town, South Africa and I must say I was impressed with both blogs. The SP are truly fantastic. Wed, 23 Mar 2011 16:21:50 EST Sleeping Soundly I know the importance of getting a good night's sleep but I had been having trouble with that concept. I read an article that suggested 1. not watching TV in bed; 2. drinking a glass of milk at bedtime; and 3. using the scent of vanilla to induce sleep. <BR> I started spraying a bandana with vanilla body spray and putting it on my pillow. Since I have been doing that I have been sleeping like a baby. Tue, 22 Mar 2011 20:42:22 EST It's not 'where's the beef', it's 'where's the salt'. I started my pilgrimage to lower the amount of sodium that I was ingesting about 4 months ago but I felt a little like it was an uphill battle. Every container of processed food that I picked up had more sodium listed than I would have ever guessed. Even frozen foods quite often had a high sodium content and I read an article recently that said that many restaurants actually add salt to the items on their salad bars. Finally I can see a light at the end of the tunnel. Food manufacturers are b... Tue, 15 Feb 2011 15:34:08 EST January Thaw It seems like the January thaw came early this year and now we're back in the deep freeze. With the temperature around 10 degrees, it's hard to get outside to exercise in the fresh air. I try to keep up my activities indoors and I know it will warm up again soon. Tue, 18 Jan 2011 21:15:01 EST Healthy, Hunger-Free Kids Act of 2010 The Healthy, Hunger-Free Kids Act of 2010 was signed by the president on Dec 13, 2010. The USDA will be changing the rules for school lunches over the next 10 years. Presently school lunches contain 1700 mg of sodium. Multiply that by 3 meals a day, not to mention snacks, that gives students about 5100 mg of sodium daily. The goal recommended by the USDA will allow 740 mg for young adults in high school. This brings the daily sodium intake to about 2220 mg, more in line with healthy eating.... Sun, 16 Jan 2011 11:57:24 EST Potassium and BP I am very happy that my potassium, sodium levels and my blood pressure are all normal. I had struggled with my low potassium level while I was taking my water pills for my high blood pressure but since the doctor said that I could stop taking the pills (after 30 years of taking them), but cutting down on sodium and increasing my fruits and vegetables, today everything is A-OK. Tue, 11 Jan 2011 21:18:24 EST Potassium Level I'm going to the doctor's tomorrow to have my potassium level checked. It was slightly high 2 weeks ago because I've been trying to eat foods that are high in potassium and I guess I went a little overboard on the brussel sprouts. If my level is back to normal, I want to buy a product called "Also Salt" which is potassium chloride. Reviews say that it do not have the metalic taste that many salt substitutes have....we'll see. Wed, 29 Dec 2010 21:30:42 EST Small Steps Just to report in on my success with limiting my sodium in order to lower my blood pressure. I have managed to keep my sodium intake below 1000 mg a day and my blood pressure has stabilized in an acceptable level. I go in for a blood test Thursday to make sure that my potassium level is OK but I think, after 30 years taking blood pressure meds, that I'm on the right track. Tue, 28 Dec 2010 17:42:31 EST Sodium is where you find it I have high blood pressure and I recently read an article on the Mayo site about sodium requirements and found this information very interesting: <BR> <BR> Only 5% of our sodium comes from cooking. <BR> Only 6% of our sodium comes from sprinkling it on while eating. <BR> 12 % of our sodium occurs in food naturally. <BR> But a whopping 77% is in processed or prepared food. <BR> <BR> What is the message here? I will stay out of restaurants as much as possible, I will prepare my own... Fri, 3 Dec 2010 15:31:09 EST Diet: The usual food and drink of a person. I had to spend a night in the hospital recently due to a drastic drop in my potassium levels. As I was being examined, the nurse talked to me about my blood pressure. I told her that I followed the "DASH Diet". She looked surprised and asked me why I was on a diet, did I think I was overweight? <BR> <BR> It was my turn to look surprised! I had imagined that a medical professional would know that a diet isn't necessarily a way of eating to lose weight, but a diet is simply a eating plan. <BR... Sat, 13 Nov 2010 15:23:19 EST Blood Pressure medicine Thanks everyone for all you support. So far, I feel great and I'm taking it one day at a time. Thanks to my nutrition log, I know where I am with my sodium use all the time. Fri, 12 Nov 2010 15:38:33 EST No more blood pressure medicine For the past month or so I have been following the DASH Diet Action Plan with the hope of lowering my blood pressure enough so that I might be able to get off the medicine. Unfortunately the medicine I had been taken was leaching potassium from my system and Monday morning, my blood pressure dropped drastically so that I ended up in the hospital. My potassium was "deadly" low and they pumped me full of the mineral and finally let me go home Tuesday with the recommendation to keep up the DASH ... Thu, 11 Nov 2010 15:57:07 EST If you've done it, talk about it. I love to read blogs but I especially enjoy those written by people who have actually done what they're writing about, not just "planning to". When I was much younger and new to living out in the country, I used to subscribe to magazines like Mother Earth News. It was very disappointing to read an article on planting tomatoes in old tires and coming to the end of it and reading that the writer had never actually done it, but was just 'planning to do it'. <BR> So if you've actually done somet... Wed, 20 Oct 2010 18:30:53 EST Low Sodium Diet Prepared black bean and butternut squash soup today. It was low sodium and very good. Thu, 14 Oct 2010 19:31:40 EST More on low-sodium and sodium free eating I have recently rediscovered Mrs. Dash and have found lots of low-sodium recipes on the Mrs. Dash web site. Wed, 13 Oct 2010 17:35:50 EST Adding fruits and vegetables to my diet The DASH Diet recommends at least 4 fruits daily and 4 vegetables. Because of increasing my intake of these foods, I am never hungry plus I seem to be losing weight fairly quickly. As an added benefit...a big blood pressure has been lowered for the past week. Sun, 10 Oct 2010 14:40:05 EST Low Sodium or Sodium Free Recipes I would love to see more low sodium recipes in the nutrition planner. I finally figured out how to add my own using ingredients that aren't in the data base but I'd love more suggestions. Fri, 8 Oct 2010 15:30:11 EST Day Two on low sodium diet I love pancakes, biscuits, cornbread and all kinds of foods that require 1 or 2 teaspoons of baking powder. When I discovered that my baking powder was very high in sodium, I went looking for a replacement. I asked the clerk at our local health food store and she said she had never heard of it but when she looked on the shelf, there it was. It cost about twice as much as regular baking powder but it will be worth it if I can lower my blood pressure and still have an occasional pancake, biscui... Thu, 7 Oct 2010 14:03:20 EST Eliminating Sodium from my diet. I have recently started on the DASH Diet for hypertension which limits me to about 1000 mg of sodium per day. So far I've been pretty successful about putting the salt box and the shaker away when I cook and eat but the biggest problem that I've encountered is the 'hidden' salt. For example, I checked out the soups on my shelves I discovered that they all contain way too much sodium. I decided to solve that problem by giving all my canned soups to the local food bank and making my own soup. ... Wed, 6 Oct 2010 16:23:48 EST My headache and the MRI I've had headaches off and on since my sister and I returned from a week's vacation in Germany. I couldn't imagine what was causing them, I hardly ever get a headache, so I went to see my doctor. I was sent for an MRI. Since I had never had one and I'm slightly claustrophobic, I read everything I could find on SparkPeople and was reassured that getting one was a cinch. <BR> I hopped upon the table and laid down, asking the young woman in charge if I could keep my eyes closed. She said that w... Sat, 12 Sep 2009 17:34:05 EST Speed is everything My sister has been visiting me for a while and we are both Spark People. We talk about our experiences a lot but I have noticed that although both of us get online to "do our Spark thing", I always end up with more points that she does. I finally have figured out that it is the speed of her computer that effects the points that she inputs. Her processor is slow and she has a lot less RAM that I do so it takes so long for her to get anything done that she gives up on entering points quickly. Fri, 4 Sep 2009 21:28:51 EST Entertainment Tonight We watched Entertainment Tonight last night just so I could show my husband what SparkPeople is all about. I thought it was just too short. I think they need to allocate a whole half-hour at least so that people can really understand what the program can do for them. But it's OK because although I was looking forward to seeing more about S.P., I know lots about it now that's I've been a member for a while. Fri, 24 Jul 2009 17:12:54 EST How can you tell it's summer in Maine? 1. The mosquitos are so thick you need a tennis racket to swat them. <BR> 2. The dump trucks are moving the dirt from one side of Maine to the other. <BR> 3. The tomatoes set fruit about 3 weeks before the first frost. <BR> 4. There are more tourists in Maine than full time residents. <BR> 5. You only have to wear long underwear about half the time. <BR> 6. The black flies are sharpening their teeth. <BR> 7. One beautiful day makes up for all the wet weather. <BR> 8. And then the middle of Au... Thu, 16 Jul 2009 16:35:58 EST Dual Energy X-ray Absorptiometry I have to go for a bone density scan tomorrow, also called a DEXA. I'm told not to take calcium for 24 hours before the test and this leaves me in a quandry. I usually have a bowl of oatmeal for breakfast so tomorrow I'm going to have something else...maybe an egg. <BR> Don't you just hate having to make choices so early in the morning? <em>39</em> Mon, 13 Jul 2009 21:19:20 EST Giving Advise When we first moved to this little town in Maine, we didn't know anyone. Our first invitation out was to the house of a very nice older couple. They had been missionaries in Japan and their house was full of the most interesting souveniers of their travels. My son was interested in learning to play the organ for church and she was kind enough to give him instructions. <BR> The most helpful thing that she did though was to give me some advise. She told me that when you feel like giving anyone... Mon, 6 Jul 2009 21:47:51 EST Will Summer Ever Arrive? We've had a particularly wet spring which as morphed into an equally wet summer. Fortunately there have been a couple of sunny days this week so it's beginning to look like we might actually have summer here in Maine before July 4. <BR> <BR> New date: July 22. It's still been extra rainy this summer. I'm enjoying the weather though and if it's rainy, I walk in the rain. I stay in if there's thunder though. <BR> <BR> New date: July 24. The weatherman forecast rain but after a brief shower, t... Fri, 26 Jun 2009 22:20:21 EST Things we learned from our parents I went for a hike with a group of friends today and we started taking about things our parents taught us. The subject got around to weight and exercise (surprise, surprise) and one woman said that her Dad always said the best exercise was "push your plate away". My Mother's favorite saying was " Do you eat to live or live to eat". I try to remember that whenever I'm tempted to eat more than I know I should. <BR> My sister is coming for a visit next month and we are both going to try to help... Thu, 25 Jun 2009 21:25:07 EST My Personal Restore Point Have you ever had to do a system restore on your computer because something just wasn't right? I was helping my sister do this the other day and I thought that it would be wonderful if life had a restore point. Just think, when my scales show that I've gained a couple of pounds, just go back to a restore point before I over-indulged. If I skipped my strength exercise for a few days and knew that I would be stiff for a while, just go back to my restore point before I got bored and lazy. <BR>... Tue, 2 Jun 2009 21:31:08 EST Another birthday and it's not mine. It's always great to get together for somebody's birthday. It's especially nice because almost our whole family lives within 2 blocks. I always feel truly blessed to be able to see them so often....and not just for birthdays. <em>220</em> Fri, 29 May 2009 16:53:13 EST Birthday Party We celebrated my eldest granddaughter's birthday today. I really enjoy these get-togethers. The two college grandchildren came down for the special day. My son and daughter and their respective spouses were there also with my beautiful great granddaughter. It makes me very thankful that we have such a big loving family and can see each other frequently. Sat, 18 Apr 2009 20:44:02 EST Back in Maine We were in Massachusetts was just like Spring there and even when we got up this morning to start home the sun was still shining brightly. It amazed me that the minute we crossed into New Hampshire it started to look cloudy. I knew the weather was supposed to change but that was so fast. It got me to thinking about how our bodies change. It's certainly not in an instant like the weather from our point of view. But think about how someone you haven't seen in a while perceives yo... Wed, 1 Apr 2009 15:48:33 EST Away from home I'm going to be away from home tomorrow which is my usual strength exercise day so I got up this morning and did both strength and cardio before I let home. Tue, 31 Mar 2009 14:49:08 EST Misty Morning We had a misty, morning walk today. I'm sure it's good for one's skin. The snow here is quickly melting and it looks like Spring, or as we here in Maine call it, Mud Season. Mon, 30 Mar 2009 10:33:35 EST Sundays Sundays at our house are usually spend reading the papers, talking about our plans for the coming week and maybe catching up on a movie or TV show we put on TiVo. Today was rainy or else we might have gone for a short walk. Sun, 29 Mar 2009 16:53:13 EST Party Eating I attended a party this afternoon and tried to eat with restraint. I had a 1 cup serving of 50 cal. veg. soup before I went to the party. I looked over the buffet table and then took 2 finger rolls, one with egg salad, one with ham salad, carrots and broccoli with a little dip, a very few chips, a small center cut piece of cake and 2 glasses of water. My total calories for the day were just under 1200 and except for potassium everything else was right on track. Sat, 28 Mar 2009 18:33:12 EST Potassium I still have a lot of trouble coming anywhere close to the 4500 for potassium that I should get daily. I don't want to resort to pills but I'm getting discouraged about ever going over 3500. Fri, 27 Mar 2009 18:21:45 EST Redecorating Bedroom We're just about finished redecorating our bedroom. It has only taken 25 years. <em>24</em> Thu, 26 Mar 2009 16:55:00 EST Food that isn't the real deal. I have a bit of a problem with recipes for things that are supposed to substitute for stuff I shouldn't eat. Take a piece of chocolate cake for example. If I want a piece of cake, I don't want something that just looks like cake. I want the real deal. I can take a small piece, but I want it to be a small piece of cake. <BR> Please excuse my rant. Wed, 25 Mar 2009 20:54:12 EST Walking Today Saturday's are a great day for walking. It's a real family affair with me, my husband, my daughter, my son, and their respective spouses. We keep up a fast pace and catch up on the week's news as we walk. Good for the body and good for the soul. <em>185</em> Sat, 21 Mar 2009 09:11:59 EST How do I Blog Thee??? We're painting the bedroom and have the lower walls and chimney masked off. This means we can't have a fire in the wood stove for a few days. I guess we'll just bundle up. <em>102</em> Wed, 18 Mar 2009 16:07:46 EST A brief taste of spring. Today and tomorrow are supposed to be beautiful...warm with lots of sun. It really makes me happy to be able to get out early and walk up around the corner to South Pond and see the ice melting. Tue, 17 Mar 2009 18:55:12 EST More motorcycling We're headed back to Florida the end of April to pick up our motorcycle and ride it back to Maine. Mon, 16 Mar 2009 16:35:49 EST Motorcycle in Florida My husband and I are getting ready to head down to Florida for a 3 week cycle-tour of the state. We're visiting friends and family along the way but mostly just touring. I can't wait! Mon, 29 Dec 2008 10:47:41 EST Fall colors My husband and I went for a motorcycle ride yesterday and came home through the hills. The colors were breathtaking. It's my favorite time of the year in New England. Sun, 12 Oct 2008 20:42:03 EST New Blog I haven't been beginning very faithful with my blogging. We went shopping today...had to pick up some stuff for the trip. I've been trying to get ahead with my points because it won't be as easy to read all the mail and log in my food etc. while we're away. I think I can catch-up a bit when I get somewhere that has wifi. <BR> I'm eating alone tonight so I'll have to use restraint....NO COOKIES! Wed, 10 Sep 2008 15:52:06 EST 9/3/08 I had a dentist appointment this afternoon but managed to upload the CJ movie I made this past Sunday. Wed, 3 Sep 2008 21:40:53 EST