Self and Change

One must always be open to transformation.  This one line truly defines who I am.  I always try to stay open to being transformed, being open to change, being open to life.  One true constant in life is that nothing is constant.  Change is inevitable and being able to accept and adjust to the constant changes in life is essential to survival.

I have had people in my life that did not do well with change.  It can be scary.  It can be unsettling.  It can cause people to be forced out of their comfort zone.  Yet change can be exciting and stimulating.  How boring it would be if every sunrise and sunset were the same, if every person was the same. 

Each day I encounter people who would rather live unhealthy and unhappy lives because change is too hard.  When people tell me living healthier is hard.  I tell them that dying is easy and permanent.  Why would anyone choose to be unhealthy and unhappy?  There has to be some payoff for them that isn't apparent to those on the outside.  I think this is something I will never understand.

I recently ended a relationship with someone that was very important in my life.  We were both unhappy yet unwilling to change the culture of our relationship to be happy together.  I decided that I did not want to be unhappy anymore and felt leaving the relationship was my best path to happiness at this time in my life.  It was a change that has been hard, but the time on my own has opened my eyes to many things about myself and where I want to be.

All of us need to take time for self-discovery throughout our lives.  We can't get so caught up in the day to day trials of relationships, careers, children, money, etc that we forget to keep ourselves "tuned up". 

When I was a little girl my father used to do something that drove me crazy.  He would frequently take a different route to get to the same place.  I always wanted to take the route with which I was most familiar.  He said he just liked to try a different way some times.  I never really understood until I was older.  Now I always try different paths to get to the same destination.  Along the way I'm always discovering new things.  The funny thing is when I return to my more familiar route, I wind up noticing new things there as well.  We often take the same path so much that we focus on the destination and stop noticing what is along the path.  It reminds me of the old saying, "Don't forget to stop and smell the roses." 

I guess I have two messages here...No matter what your age don't be afraid to allow change into your life.  Sameness can be boring and lead to complacency.  As you travel along your personal path in life don't get so caught up in the destination that you forget to notice the sites along the way.  You just never know when one of those sites might lead you to a new destination.

Happy Holidays!

Personal Reflections and the Magic Pill

My significant other is always talking about "liking who he sees in the mirror" when evaluating his life. I know a lot of people also think that way. Up until recently I felt that way as well. Just what does it mean to like what you see in the mirror? What do you see when you look in the mirror?

When I lost my hair, I began to hate mirrors. What I saw in them was not me. It was very difficult for me to see the drastic change in my reflection. I started avoiding mirrors altogether. For 51 years I had looked at myself and seen "Karen". Now I didn't know who I was seeing. There was a stranger looking back at me. Everything I thought I was had gotten tied up in what I saw in my reflection.

In the course of developing a distain for mirrors, something very interesting occurred. I was forced to look inside myself more to see who I was. I rediscovered who "Karen" really was. I wasn't my reflection. I wasn't the physical image I had worked to create. What I have found is the strong, self-confident, caring person I always knew I was. I'm actually even stronger than I ever thought I was.

This past Spring I made the decision to rid myself of my wigs. I started wearing them when the hairloss was so apparent that I needed to cover it up. I hated the wigs because they were artificial and simply not me, but I thought they made me feel better about the change in my appearance. However, the wigs became a crutch that allowed me to hide from my reflection.

Getting rid of the wig was very liberating. It helped that my friends and family have been so supportive, but the bottom line is I feel good about myself. Don't get me wrong, I would love to wake up in the morning and have all my hair back, but whatever happens, nothing changes the woman I am, which gets me to the Magic Pill.

Over the course of losing my hair I tried various natural, chemical, and medical remedies to grow my hair back. None of them worked, but I was always hoping for that Magic Pill. So many people have illnesses that they hope can be cured by that Magic Pill(s) yet so many of people's illnesses can be corrected by changes in lifestyle.

We all have our Magic Pill, but it isn't what you think it is...most people are unwilling to find the self-discipline. The true Magic Pill is our will. Our will to stop smoking. Our will to cut back on alcohol consumption. Our will to exercise. Our will to stay away from fast foods, fried foods, cakes, candies, pops, and on and on.

You can live without butter. You can live without sugar. You can live bad fats.

When I talk to people about the lifestyle changes I've made as it relates to my eating, I often get the response, "I can't do that!" I tell them exactly what I used to tell my kids, "Can't just means you haven't tried hard enough."

Any major change in a life habit is hard...in the beginning, but as you start to have more energy, notice the weight coming off, and seeing a change in your skin, hair, and bowel habits, you will know it is well worth it.

So if you want to stop making the doctors and drug companies rich, make the effort to find your own Magic Pill...it has been inside you all along.

Slaw and things

Collard Greens Slaw w/ Honey Mustard Dressing

1/3 cup honey
1/4 cup Dijon mustard
1/4 cup white wine vinegar or cider vinegar (use different flavors of vinegar to taste)
1/4 tsp cayenne pepper (optional)
2 tablespoons lemon juice
1 garlic clove, minced
1 cup olive oil (you can substitute canola oil but olive oil is healthier)
Salt & pepper to taste

2-3 cups collards - sliced thin or shredded
1/2-1 cup Julienned or shredded carrots
1/4-1/2 cup diced red sweet peppers
1/4 cup chopped red onion


Combine first 6 ingredients for dressing in a blender.  While blender is going, slowly pour in olive oil.  You can adjust salt and pepper to taste, but I didn't add any of either to mine.  Let dressing sit while you prepare the slaw.

You want to slowly add dressing to slaw so it is coated, but not saturated.  Prepare the slaw about 30 min prior to serving so you can add more dressing if necessary.  If you have ever made cole slaw and added too much dressing, you will understand why you should start out slow.

If you like your slaw a little sweeter, you can add dried cranberries.  If you want it a little spicier, add more cayenne, but make sure you do this slowly as well.

Collard Greens

I grew up thinking there was only one way to eat greens...cooked in fat-back, salt pork, or smoked meat.  However, when I started eating healthier, I discovered that greens (kale, collards, mustards) are some of the healthiest foods you can eat when prepared right.

Collard greens are a good source of Vitamin A.  Collard greens play a major role in promoting healthy lungs. It is a known fact that exposure to smoke, either primary or secondary, causes damage to normal lung function. A carcinogen present in cigarette smoke, benzo(a)pyrene, leads to the deficiency of vitamin A in the body. This deficiency of vitamin A, in turn, helps to induce the development of emphysema.

Collard greens are also rich in riboflavin (a B vitamin), which is not only important for the process of methylation, but also helps in the regeneration of glutathione in the body. Glutathione is regarded as one of the most important antioxidants in the body and helps protect lipids like cholesterol from free radical attack. As long as cholesterol remains untouched by free radical attack, this fat-containing molecule will not cause any damage to blood vessel walls. People hear the word "cholesterol" and immediately think of bad health affects.  However, many of our body functions rely on cholesterol (the good kind).  This is one of the reasons I do not believe in the no fat/low fat diets.  I believe in the "right" fat diets, i.e. olive oil, fatty fish such as cod, sardines, fresh, wild-caught salmon, etc.  We rely on fat to insulate our bodies, cushion our organs, and protect our brains and nervous system.  A large part of our brain is made up of "fat".

Another vitamin present in collards, which helps counteract cardio-vascular defects, is niacin. This vitamin is known to reduce high (bad) cholesterol levels and thus, helps prevent conditions like diabetes, heart diseases and atherosclerosis.

Collard greens also help neutralize many side effects that women face while going through menopause. The magnesium present in the vegetable acts as a stress reducer and helps promote normal sleeping patterns, while the calcium content helps avoid the bone loss that is very common during this stage. Also, the high vitamin E content in collards is beneficial in decreasing the hot flushes that most women experience at the time of menopause.

The role of calcium in maintaining the strength and density of bones has long been known. A mineral complex, called hydroxyapatite, which gives strength and structure to bones and teeth, is formed by a complex process involving the combination of calcium and phosphorus. It is estimated that a single cup of cooked collard greens has around 2.2% of the DV for calcium and 4.9% of the DV for phosphorus.

The mineral calcium, present in collard greens, helps protect colon cells from cancer-causing chemicals and reduces PMS symptoms during the second phase of the menstrual cycle.

Research has revealed that certain phytonutrients present in cruciferous vegetables, like collard greens, kale, mustards, broccoli, help eliminate harmful elements from the body, by signaling genes to enhance the production of some enzymes involved in the process of detoxification.

By preparing greens the way our mothers did defeats all of their health benefits.  So the next time you are buying that bunch of greens think about different ways to prepare them that will allow all their nutrients to flow!  I use greens in soups, chop up mustards in salads and omlettes, I saute greens with chopped veggies, and the list goes on.  Be creative and come up with new ideas for a very old food.

One additional health note...collard greens also contain oxalates.  If you have ever had a kidney stone, you may know what these are.  They can crystalize in the body and cause problems.  If you are prone to kidney or gall stones, you want to watch the amount of collards you eat and, as always, drink plenty of water! 

Updates and Summer Cooking

It's been too long since I've taken the time to share what's going on.  The new job has been a pleasant change yet very tiring.  I continue to be frustrated by the number of patients I see with poorly managed heart disease and diabetes.  All the blame doesn't fall on the patients either.

If you have ever been a patient in a hospital, you know the doctor will normally order a diet for you that is appropriate for your health issue, i.e. diabetic diet, heart healthy diet, etc.  However, what I see being passed off as a "diabetic diet" in the hospital helps me to understand why it is so difficult to keep the patients glucose levels under control.  The other day I walked in to give a patient his insulin.  He had been ordered a diabetic tray.  To my amazement this included a cheese burger on a white bun and a big order of French fries.  I'm not sure on what planet that qualifies as a "diabetic diet", but it also helped to explain why he had better glucose control at home than he had while in the hospital.

I'm not sure what the dieticians are thinking when they develop the menus for our patients, but it isn't working!  Any fried foods and/or white bread should never, ever be on the menu of a diabetic or a person with heart disease.  As healthcare workers we are supposed to be working to make our patients healthier...not contributing to the problem.

Often when I ask my patients if their doctor has ever referred them to someone to help with meal planning to help them better manage their disease, frequently the answer is, "No!"  How do we expect our patients to get a better handle on disease management if we aren't giving them the tools they need to accomplish their goals?!  Having them watch videos or read handouts in the hospital isn't cutting it.  There needs to be an ongoing process of support and follow-up.

My other rant is fat people, obese people, whatever you want to call them.  I'm so tired of the acceptance of these movie stars and famous people who are grossly overweight yet dressed in these expensive clothes and are made all up.  Being obese = being unhealthy...period!  There is no dancing around it.  There is no politically correct way to say it.  When I see an obese child, I want to walk up to the parent and whack them in the head with a stick.  I strongly believe that any parent with an obese child should be charged with child abuse.  They are dooming the child to a life of poor health and ridicule.  They need to take charge and stop feeding their child crap!

I stand in line at the grocery store and look at what people have in their baskets.  There are often tons of juices, pop (soda), chips, processed foods, cakes, and cookies.  I'm always looking to see any sign of a fresh fruit or vegetable.  People whine about how expensive it is to eat healthy.  Eating healthy isn't nearly as expensive as having to have your toes or leg cut off from diabetes.  Eating healthy isn't as expensive as having to go to the doctor 6-8 times a year to manage your chronic illnesses.  Invest your money where it will do the most good.  Has it ever donned on anyone that if the doctors got everyone healthy, they wouldn't have much work?  Doctors and hospitals get rich off of people's inability to have self control...self discipline.  Stop blaming the doctors, hospitals, and government for the high cost of healthcare when you aren't willing to do what it takes to keep yourself healthy!  I also don't want my tax dollars going to pay for healthcare for people that choose to be unhealthy.

Summer is around the corner and so are thoughts of cook-outs and BBQ.  There are ways to enjoy those cook-out favorites without going totally over the top with unhealthy food choices.  I accept the fact that it is pretty difficult to do anything to ribs or hot dogs to make them healthy so I'll leave them alone.  They are what they are.  Moderation is all I can say. 

There are ways to make some of your other favorite cook-out dishes a bit healthier.  When you make deviled eggs, try using canola mayo and substitute half of the mayo with plain yogurt.  People won't be able to tell the difference.  Make warm potato salad and use olive oil and a little red wine vinegar instead of mayo.  This will reduce the bad fats in the potato salad and the vinegar will help to slow down the release of the sugars in the potatoes.  Collard greens are high in vitamins and fiber.  Slice them into thin strips and use them to make a slaw.  If you love baked beans, use dried beans and make them from scratch instead of buying the canned beans that are full of salt and sugar.  There are tons of recipes online for the baked beans or be creative and try new things yourself.

In the next couple of weeks I'll be posting some summer recipes that are flavorful and healthy.

Spices of Life

I made it to Columbus.  Things are going well.  Have been talking to people in my orientation class about nutrition and healthy eating...two of my favorite subjects.  I'm really looking forward to finishing orientation and getting back to taking care of patients.

I've been doing some reading and research on herbs and spices.  My new focus is turmeric.  It is an Indian curry spice with a long history of fighting inflammation.  In addition, it has been used as a natural dye for cotton, silk, paper, foods, cosmetics, wood, and as a food preservative.  As an antioxidanet turmeric may prevent oxidation of blood fats.  Like ginger, curcumin (active ingredient in turmeric) may be a much safer anti-inflammatory agent than standard NSAIDs such as aspirin and ibuprofen.  Curcumin helps prevent oxidation of cholesterol in the blood, which damages blood vessels and builds up in the plaque that can lead to stroke or heart attack.  Turmeric is also high in vitamin B6.  Studies in India show that elderly people whose diets were high in turmeric have lower levels of neurological diseases such as Alzheimer's.

There are so many health benefits in our spice cabinets.  They make excellent salt substitutes and can increase the flavor of our foods. The next time you're cooking and feel adventurous, check out your spice/herb rack and see what interesting things you find.

Frustration and a new recipe

So many people on both sides of my family live very unhealthy lifestyles.  They complain about their weight and are always going to do better tomorrow.  I know they don't like being on medications, but are unwilling to change the habits that will allow them to either reduce the amount of medications they need or to be able to get off all the medications.  It is frustrating when I try to share healthy alternatives and information that will help them to be healthier...not only for themselves, but for those that love them.  Jokes are made and info is dismissed.  What is more frustrating is the number of younger relatives with young children that don't want to realize that how they are living and eating is also affecting their children.  Not only are they teaching their children bad health habits, but they are decreasing the number of years they will be alive and healthy for their children.

I try not to brow-beat them even though that is exactly what I would like to do.  If I could lock them all up and cut them off from the sugar, fast foods, etc for just one week, maybe they could see that it really isn't that hard to change the habits that are slowly killing them.

This past winter so many of them were continually sick with colds and flu.  Their children were sick yet when you try to explain that changing how everyone in the household eats will go a long way to alleviating a lot of the illness.

Is that mocha latte really so good that it is worth leading you to diabetes, heart attack, and stroke?  That fried chicken is good today, but how good will it be when you can't feed yourself and have to wear diapers because a stroke has left you unable to care for yourself?

I know when I was young, I thought I knew everything.  Most of us were that way.  There was a time when there was respect for the wisdom of your elders.  The Chinese know it.  The Native Americans know it.  So many cultures understand the wealth in the wisdom of those who have walked before us.  They've passed wisdom about nutrition and natural healing down for centuries.  Maybe that's because most of it works!

The whole concept of "survival of the fittest" is so true, but as so many more of the population becomes unfit, who will be left?  It will certainly solve the population problems.  It is a scary thought that scientists now believe that the young generation of today may be the first generation that won't outlive their parents and/or grandparents.  Why?  They are eating themselves to death...not just the amount they eat, but also what they eat.  Who is to blame?  We are!!  It is our responsibility as parents and grandparents to teach the young only they are being taught the wrong things when it comes to what they  put in their bodies.

It is easier to stop at McDonald's or Burger King after a long day at work than it is to pull out the crock pot on Sunday to cook and freeze something for those days you are too tired to cook.  I'm so tired of all the excuses.

I know it may sound trite, but my children knew I didn't believe in the word "can't".  "Can't" just meant you didn't try hard enough.  "Can't" just means you don't want it badly enough.  "Can't" means you are too lazy to try.  The next time you tell someone you "can't" lose weight, "can't" give up the sugar, "can't" walk away from the donuts, think about what that is saying about yourself and your ability to control your life.

There are only two certainties in life...you live and you die.  What happens in between CAN be affected by choices you make.  You are given one body.  It is an amazing and incredible piece of machinery.  It is a power plant.  It is a filtration system.  It is a think tank.  It can be a protective shield against the elements.  Our bodies are given to us to care for during our time on earth.  It is the greatest and most precious gift we will ever receive so why aren't you treating it like the gift it is?

Super Charged Beef Barley Soup

1 small pack stew beef - trim off the fat and cut into bite-sized pieces
1 T olive oil
1 medium onion - chopped
3 cloves garlic - chopped
1 T dried parsley
1 tsp Turmeric
2 Bay leaves
1 tsp fresh ground pepper
1/4 tsp sea salt
1 beef bouillon cube
1/3-1/2 red bell pepper - chopped or cubed
1 medium carrot - chopped or sliced
3-4 C water
1/3 C dry barley


Place the dry barley in a container and cover with water.  Allow to soak until ready to add to soup.  Place all other ingredients in crock pot.  Set it on low cook if you need it to cook all day.  Set it on high for a finished soup in 4-5 hours.  In the last hour of cooking, drain and rinse the barley then add it to the soup.  Serve it with some 100% whole wheat crackers.

Barley - The American Diabetes Association listed whole grains citing barley as a great choice because it’s not only a source of fiber and important minerals such as potassium, but also because the grain has a low glycemic index. The ADA also recommended barley because it’s a food that “every budget can live with
year round.  Barley in the most energy-efficient food available.  It is a complete food which has been converted into a super food through an all-natural process, making it so powerful and functional that it can be used to nourish those who are struck by famine. Actually, the United Nations uses it as a relief food for those in famine-stricken countries because of its ability to support human life better than any other single food.  Barley transforms into a gel in the GI tract, slowing its passage through the body, which in turn allows maximum nutrient absorption.  It stabilizes glucose levels and is great for use by diabetics.  Barley is often used to improve athletic endurance, help maintain healthy cholesterol levels, control hunger, boost the immune system, and detoxify the blood.  It can be eaten as a cereal, in soups and stews, and as a rice substitute.

Hummus and Guacamole

Here are two very healthy recipes for those of you that like something to dip into.  They are both good with raw vegetables.  I've also used both as a spread on sandwiches instead of mayo or tarter sauce.  The chickpeas you use in the hummus are high in dietary fiber, zinc, folate and a good source of protein.  Avocado are a good source of dietary fiber, Vit C, Vit E, lutein (for healthy eyes), good fat, and potassium.

Hummus

1 14oz can chickpeas (drained)
1/2 cup Tahini
1/4 cup lemon juice
1/4 cup water
2 cloves garlic (chopped)
1 T extra virgin olive oil
1/8 to 1/4 tsp cayenne pepper
Sea salt and freshly ground pepper to taste

Please all ingredients in food processor and blend until smooth. Serve with your favorite raw veggies, whole grain crackers, or whole grain chips.

Guacamole

6 large cloves garlic, unpeeled
6 ripe medium avocados
1/2 cup coursely chopped fresh cilantro
2 T fresh lime juice
1 tsp sea salt (ground)

Place unpeeled garlic in small, dry skillet.  (I prefer cast iron.) Turn on medium flame. Cook and turn until soft inside and blackened in spots on outside, about 10-12 min.  When done, peel off skins and chop up garlic.  In large bowl mash avocado, cooked garlic, chopped cilantro, and lime juice.  Season with salt to taste.  You can add a little cayenne if you like a little bite to your guacamole.  Keep refrigerated until ready to serve.  If you want less product, just use half of each ingredient.

Hummus and guacamole are two of the healthiest snacks you can make and both are very versatile.  If you take meds that require you to watch your potassium levels, then eat the guacamole in moderation.

Oven Omelette

After finally starting to workout again this morning, I made what I like to call an oven omelette.  Pre-heat the oven to 400 degrees and put about 1 1/2T olive oil or canola oil in an oven-safe skillet.  I like to use a small cast iron skill because of the even heat distribution and the extra iron I get in my diet from cooking with one.  I beat two cage-free, organic eggs with a small amount of milk (organic, of course).  Once the oven is heated I put the skillet with the oil in the oven for 3-5 mins to get the oil hot.  This makes it easy to distribute the oil around the skillet.

Take the skillet out of the oven and pour in the eggs.  Put the skillet in the oven for about 5 min or until the edges of the eggs start to cook but the middle is still slightly wet.  Now spinkle in your favorite fillings and some freshly ground pepper and sea salt.  For a little spice I add some cajun seasoning or cayenne pepper.  I use baby spinach, avocado, roasted red peppers, asparagus, fresh garlic, etc.  Be creative.  I top it off with grated/shredded cheese (cheddar, fresh mozzarella, and/or parmesan).  If you choose cheddar, go easy because cheddar is high in the 'bad' fats.  Remember this is supposed to be a healthy breakfast.  Place the skillet back in the oven for about 5-10 mins until the eggs are cooked through and the cheese has melted.  Times will vary depending on how your over cooks.

When it is done, loosen the eggs around the edges and underneath with a spatula and slide it onto a plate.  Garnish with orange slices (Vit C and fiber) and have a nice cup of green tea with fresh lemon.  Yum!

I can't stress how important it is to start each day off with a good breakfast.  People always tell me they don't have time to eat breakfast.  Make time!  Get up 30 mins earlier.  When I say "good breakfast", that does not mean donuts, pastries, lots of coffee (that's for another blog).  Each meal should contain a serving of a quality protein, fruit, veggie, and WHOLE grain.  Multi-grain is not the same as whole grain.  Read your labels.  Always include 8oz of water with your meal.  It keeps you hydrated and aids with digestion.

I remember the days when I would grab a toaster pastry with frosting and call it breakfast.  At the time I couldn't figure out why I would crash and burn way before lunch.  What I figured out through my research is that sugar gives you that quick burst of energy, but it also gives you that very unpleasant crash.  Quality proteins will give you energy that will sustain you over a much longer period of time without the unpleasant crash.

Food tips

Did you know that cinnamon can help improve the way your body handles your blood sugar? Take cinnamon every day to keep those blood sugar levels under control.

The 2 main oils you should have in your cabinet are olive oil and canola oil. The BEST thing for fat control is going in your kitchen and throwing out the white sugar! I know that sounds pretty drastic, but sugar is converted to fat when it isn't used. We have so much hidden sugar in our diets that it is hard to find it all. You want your oils to be higher in omega-3 than omega-6 or 9. Safflower oil is high in omega-6.

DRINK WATER and not pop/soda, sugary juices, etc.

My intro

I've been 'threatening" to start a blog for quite a while, but like most people I had to have the right motivation.  Now that I find myself job hunting again and I just finished my current session of school, I decided that now is as good a time as any.

I'm a registered nurse and have been studying about nutrition and healthy lifestyles for a number of years.  Three years ago, after watching a lecture given by Dr. Nicholas Perricone, I decided to do a total lifestyle makeover.  All the white sugar in my house went in the trash.  I gave away a big jug of vegetable oil.  I got rid of all the processed food in my cabinets and refrigerator and I re-introduced myself to fresh fruits and vegetables.

In the beginning it was pretty tough.  I had a thing for Godiva chocolates, brownies, and Edy's ice cream. What kept me going...kept me honest was reminding myself that my mother had been a diabetic that also "survived" a stroke, and was obese.  I have a brother who is also diabetic and on dialysis.  My older brother has had multiple open heart surgeries and heart attackes.  My paternal grandfather died of a heart attack before the age of 50.  My father died of a heart attack.  I've been fortunate that I've never had a weight problem, but I had some really bad eating/food habits that I knew were leading me on the same path as family members before me.  Something HAD to change.

Dr. Perricone teaches that we truly are what we eat right down to the cell level.  He talks about inflammation and how it is at the root of the majority of our health problems.  I was diagnoses with lupus and hypothyroidism over 25 years ago.  Lupus is an autoimmune disease that causes your body to attack itself.  I've been lucky in that my symptoms have always been pretty mild, but I knew that could change especially if I didn't start making some major changes.

It has been a bumpy road as I made my way through changing my life.  I've had successes...like no longer having to take medication for my thyroid.  I've had set-backs like losing my hair to alopecia areata in 2007 (totally stress related).  Overall I know I'm better mentally and physically for my efforts.

While my original motivation was not following in my ancestors health footsteps, my new motivators are my two granddaughters.  My mother missed out on so many things with my children because she made the choice to not take care of her health.  I want to be around and set a good health examples for my children and grandchildren.

I will be writing about my health, lifestyle changes, blips in the road, and posting an occasional recipe.  This will also be personal therapy as I journey through the second half of my life.