Thanksgiving makeover

Thanksgiving and the beginning of the holiday season are about 2 weeks
away! Many of you will be shopping this weekend for an enormous Thanksgiving dinner.  Thanksgiving celebrates the harvest and abundance.

With 10 at my table,  I already have 10 items on the menu!  Food, and
family  define the day.  With many Americans struggling with diabetes,
some of those family favorites are in need of a makeover. A slightly
smaller turkey, one more veggie, one less pie can make big difference
in how you feel.  Small changes in recipe preparation can also make a
big difference in your health. 

ABC News recently shared some great ideas for diabetics and
Thanksgiving on their show. Below is a link to their site that
includes  a variety of resources for diabetics.  We all have so much
to be thankful for.  Why not add better health to your list of blessings

in the coming year?  Happy Thanksgiving!

http://abcnews.go.com/Health/DiabetesResource/

HOW TO PLAN FOR A 3 MONTH SUPPLY :

This is something I feel is going to become extremely important in the coming years.  I would add to this list some additional items. 
1.  Paper supplies such as paper plates, plastic utensils, paper napkins, toilet paper, coffee filters, wet wipes plastic bags of all kinds and paper towels.   Now let's think about why I'm adding this to the list.  Should you have to go into hiding, you may not have access to a clean water supply to wash/rinse dishes.  You may not have toilet access, so having a plastic walmart shopping bag to line a coffee can might come in handy.  Coffee filters are versatile and can be used as toilet paper in a pinch as well as a strainer.
2.  Please don't forget your pets.  Start stocking up on dog and cat food, both dry and wet. 
3.  Save all the water jugs you possibly can.  Go to the Dollar stores and start stocking up on bottled water.  It is not safe to use water you have filled into a previous milk jug or water bottle.  The plastic lining emits a "gas" that can be harmful to your system, especially if the plastic container is made from recycled material.  It contaminates the water that you are cooking with and drinking.
4.  Don't forget your infants and make sure you have baby formula, diapers, and jars of baby food.

HOW TO PLAN FOR A 3 MONTH SUPPLY :
1- Make up a menu of 31 meals using items that are "shelf stable "
2- Include a few "fast food " type meals. These are the just add water variety or complete meals or canned soups. Also include some macaroni & cheese, and Betty Crocker boxed meals.
3- Include some meals that could be made from basic foods like wheat, beans, and rice.
4- After you create a menu, figure out what ingredients are needed to make those meals & that amount. Then multiply that number by 3 to get a 3 month supply.
5-Focus your shopping first on dinner, then lunch, then breakfast (since you may already have breakfast taken care of with all the wheat, oats, & powdered eggs you may have).  Don't forget the powdered milk!
6- Make a cookbook to keep with your food storage with all the recipes you have planned your storage around, and include your meal plan on the front page so your family will know what to do with what's in your storage room (in case something happens to you).

Making Strides Against Breast Cancer

Every Making Strides Against Breast Cancer walk is a powerful
 and inspiring opportunity to unite as a community to honor
breast cancer survivors, raise awareness about steps we can
take to reduce the risk of getting breast cancer, and raise money
to help the American Cancer Society fight the disease with
breast cancer research, information and services, and access
to mammograms for women who need them. Each step you
take is personal, and together we are helping to turn this walk
into a victory lap!

I will be participating this Sunday is our local
Making Strides 5k walk.  And the temperatures will be in the
high 40's.  Wish me luck! 

Will Rogers on “Lay Down Our Weapons”

This article was from one of my Tweeters.

Besides that, I love Will Rogers.  Growing up in Oklahoma, Will is our national hero.!

 

Categories:

Will Rogers

November 24, 2010

by Frank

Some of the ideas coming out of Washington these days just don’t seem to exhibit any common sense. My first mistake is probably using the words “Washington” and “common sense” in the same sentence.

Folks have been debating disarmament since WWI and Will Rogers has a lot to say about it. I’ll sum up arguments for disarmament in one word: “cuckoo.” The happy version goes like this: Both parties get rid of lots of weapons and the world will be a safer place. The scary version is we disarm, trusting the other party to do the same, even if they lie to us. Even worse is the fact that the current administration wants to compromise our ability to even defend ourselves with treaty concessions.

Here’s a little story for you. Farmer Jones down the road is a nice guy, but he is known to have a mean streak. When he gets drunk, he threatens to blow my farm off the map, but when he’s sober, he says he’s a nice guy and suggests that I get rid of all my guns. He did blow up two of my barns one time, and cut the heads off of some of my chickens when I wasn’t looking.

I’ve found that modern inventions have done wonders in keeping the peace. When he found out that his bullets were no longer effective against my bullet defense system, he could only complain that it wasn’t fair. When he realized that my guns had twice the range of his, he calmed down pretty quick. I told him that if he ever threatened my chickens again, my chicken protection system would fill his hide with buckshot.

Farmer Jones and I get along fine now. We trade chickens, hogs and corn. We have an understanding. You touch my chickens, hogs, barns or junk and I’ll blow you to kingdom come. He knows I can do it, and he knows I mean it.

---

Losing Weight

I'm always on the search for informative information regarding weight loss, exercise, or diabetes.  Here is a good source of information I recently found.  To read more, here is the link. 

Your weight may be affecting you more than you may think.

Even a few extra pounds each year can affect your quality of life. There are many benefits to achieving and maintaining a healthy weight that will improve your health and life in the short-term. These include:

• If you are overweight or obese, losing weight and being physically active can help you control your blood sugar levels.
• Weight loss of at least 5 percent of your body weight may decrease stress on your knees, hips, and lower back.
• Weight loss often improves sleep apnea.

Not only can extra weight cause joint pain, it can lead to serious chronic diseases. If you are overweight or obese, losing just 5 to 10 percent of your weight can lower your chances of developing heart disease, type 2 diabetes, or having a stroke. Other long-term health benefits of having a healthy weight include:

• Reducing your risk of developing some forms of cancer.
• Lowering your risk for developing gallstones and fatty liver disease.

Happy Wednesday

“It’s not the mistakes in life that are important; it’s what we learn from them.” --Donna Guthrie

Today is a special day in Morrow County, Ohio.  A 17 yo high school young woman is having surgery for a brain tumor.  Please go to her Facebook page here and send prayers and well wishes.  Even as I am writing this, she is in surgery.  The support our small communities has shown her has been overwhelming.  As the word has spread over the last few days, local radio and TV stations have mentioned her.  Many of the anchors are wearing purple today to show their support.  Folks from all over the United States and other countries are voicing and demonstrating their love and support for this young lady that they do not know.  We are praying that the tumor is benign, is safely removed, and Courtney recovers.  We are praying for guidance and wisdom for her physicians and for support and peace for her family.  God has you in His hands Miss Courtney. 

MaiLing

I have 3 Shi-Tzu dogs that truly believe they are our children.  They are spoiled and pampered, which most likely leads them to believe this.  They cuddle up together, play together, and fight just like little kids. 
Mai Ling (pronounced My-Ling) is our oldest at 7 years of age.  About 2 weeks ago, we noticed some discharge from her left eye and it was partially matted closed.  This meant she most likely had another ear infection.  When we took her to the vet, she had a corneal lesion with a severe tear and will most likely loose her vision and possible her eye itself.  Meanwhile, she is on antibiotics twice daily, a steroid eye drop twice daily, and a lubricating eye drop every hour!!   You can tell she doesn't feel good.  Poor baby.

Diabetic Skin Care Product

As a Type 2 diabetic, I fully understand the importance of skin care, including the feet.  I have tried many products over the years, but one that has proven to me to be the most effective is Neoteric Diabetic skin care cream.  The advanced healing cream has clinically proven benefits:  it reduces dryness and provides therapeutic moisturization and skin protection, and 70% of diabetic study subjects reported an improvement in skin problems affecting them.  For me, this is a significant number.

Severely damaged skin is one of the more troubling problems associated with illness and various forms of treatment.  Diabetics, for example, often experience poor circulation in their feet and hands. Diabetics, however, are not the only ones to suffer from medically related skin conditions.  Chemotherapy, radiation, dialysis and medications can all have a damaging effect on the skin. These medical treatments can leave skin flaky, dry, itchy and uncomfortable.  Reduced blood flow is often the primary cause.
Poor circulation means there is less oxygen getting to the feet and hands.  Reduced oxygen in the extremities leads to severely damaged skin and wounds that heal very slowly.  Simply increasing the amount of oxygen in the blood promotes the healing process.  That’s what makes Neoteric Advanced Healing Cream unique.
Neoteric Oxygenated Advanced Healing Cream works in two ways.  Patented with Tri Oxygen, it helps to improve blood flow and circulation bringing more blood flow  to the damaged areas of skin.  Rich, deeply penetrating moisturizers soothe and restore skin to a healthier condition. It provides immediate relief for the discomfort of dry damaged skin that often results from illness and medical treatments.
Click on the link to the right for more information and for ordering.

I recommend Neoteric to my diabetic clients and have received excellent feedback from them. 

Reducing Stress

What is stress?

Stress occurs in any situation that requires making a change. Most people define stress by problems that confront them and concerns they have to deal with. 

Some stress, often defined as "eustress," can improve our awareness, promote alertness, and result in superior performances. Some examples might be sports competition, theatrical performances, skiing down a smooth slope, winning a race, and receiving a job promotion.  The stress involved in these situation can produce feelings of extreme pressure.

Other stresses may not be quite so exciting yet cause strong feelings of satisfaction:  a romantic evening, praise from a coworker, a child's good report card. Still other stress may make us weary although they are good in themselves:  a wedding or a family reunion.  Then there are stresses that exhaust and depress: a job loss, legal problems, rebellious children, divorce, the death of a loved one. 

Health has been called the ability to adapt to life's stresses. If so, healthy people must find ways to pace themselves by keeping their stress in a positive balance.

There are many things you can do to prevent stress from taking its toll. Regular exercise, a healthful diet, and stable life anchors all play a part in combating the effects of physical and emotional stress.

Overcoming stress?

Too much stress is a very real problem in our society. Learning to deal with stress has become an important health issue since studies began linking stress to a host of physical ailments. In most cases, running away from stress is not the answer. We must develop positive methods of preventing stress and coping with it.

Handling overload?

Sometimes it's possible to feel emotionally stressed without knowing why. When that happens, it is helpful to make a list of things that may be bothering you. Getting the sources of our stress onto paper allows you to focus and to take action. Instead of escaping into overeating, overdrinking, or some time-wasting activities, you can identify the source of the problem and work towards a solution.

Coping with Stress

There are many techniques for coping with stress, but here are some of the more important ones.

• Healthy Adaptation means that you recognize the stressor, and you do something positive about it. Ignoring the problem, denial, or escapism are unhealthy responses in coping with stress.
   
• Proper Planning and Organization.  These steps are required to determine what it will take to accomplish a task before you begin.
   
• Positive Mental Attitude.  Don't be anxious about the future; take one day at a time. Worry tends to incapacitate, but seeing the problem as a challenge motivates and helps us in coping with stress.

• Commit to a cause that helps others and is approved by God.  Isaiah 58 is one of the Bible's most sublime prescriptions for health.
   

• A Healthy Lifestyle.  It's difficult to seriously damage a healthy body with stress. You can help protect your body against the harmful effects of stress with the simple inoculations listed in the table following this list.
   
• Think on Elevated Themes.  What we see and hear is under our control--movies, radio, TV, magazines, newspapers. Madison Avenue is  successful because they use these mediums to focus attention on what we do not have, thus making us discontent. Remember: "The man who has little and wants less is richer that he who has much and wants more." Being content with who you are and where you are is a big plus in coping with stress.
   
• Trust in God will provide a buffer against stress and a hedge against anxiety. Trusting God involves complete confidence in a personal God who understands and acts in our behalf. 
   

  Healthy Inoculations for Coping With Stress Engage in regular active exercise for al least 30 minutes a day. Exercise produces endorphins, the feel good hormones that protect the body against stress. Sunshine and fresh air also produce endorphins, so outdoor exercise is doubly beneficial in coping with stress. A simple plant-food centered diet.  The body handles such a diet with great ease. The result is increased energy, efficiency, and endurance. No cigarettes, alcohol, caffeine, or other harmful drugs. These substances all chalk up substantial "pay-later" debts, often beginning the very next day. Adequate rest.  This includes a good night's sleep and regular times for relaxation and recreation.  Liberal use of water inside and out. Drink enough water to keep the urine pale (6-8 glasses a day). And start your day right with a hot and cold shower in the morning. Stable life anchors. A religious faith, a loving home, a job that makes you feel worthwhile, inspiring friends, a purpose for living—these are all vaccines against stress.

Symptoms of Stress
My Top Stressors	Increased irritability or impatience? Change in sleep patterns? Changes in appetite? An increase in health problems? Difficulty in concentrating?	Lack of energy? Lack of interest in things you used to enjoy? A sense of being "cut-off" or isolated? A feeling of being "out-of-control"? Thoughts of suicide?

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Teeter/Totter Weight

This past weekend was Relay For Life.  Now that means 32 hours of no sleep, lots of walking, and just nibble eating or grazing.  I weighed myself on Thursday morning and again on Monday morning.  Hooray!   I lost 4 pounds.  That most likely explains why my blood glucose levels are in the 60 to 90 range fasting in the morning.  I have not changed my eating patterns since Monday, but here it is Wednesday and I put 2 pounds back on!!!  The only explaination for me is the exercise or lack thereof.  Holy cow!  Just goes to show that it's healthy balanced eating, smaller portions, and exercise all working in combination to maintain a healthy weight. 

Foot Care and Diabetes

People with diabetes often have questions about how best to care for their feet and what to do when problems occur.  I tell my diabetic clients the importance of keeping their blood glucose under control through diet, checking their blood glucose regularly, exercising, keeping regular doctor's visits, and getting into the habit of checking their feet daily.  I also show them gross pictures of foot wounds, amputated toes, and black feet.  Wearing shoes is a must.  Foot problems are much like high blood pressure in that there are no symptoms and no pain until it's too late.  Check daily, keep your feet clean and dry.  Use a lotion on the top and bottom of the feet only, not between toes, wear comfortable shoes at all times, cotton socks, no knee high hosiery, and maintain controlled blood glucose levels. 

Acceptance and Attitude

Life is a journey - we never arrive, but we do need to take time at the rest stops to check our course. Acceptance is the door to open, willingness is the key.  Coming to terms with a major health issue, acceptance of the disease and changes or new doors to open is a major crossing the threshold of another of life's paths.  Rest stops renew our energy and re-evaluate our goals and motivation.  Everyone needs motivation to grow. 

Renew your commitment to your health and you'll reap the benefits.  In the Summer, 2012 issue of Diabetic Living magazine, are 3 ways to pump up your attitude.  Although the short article is focused on Diabetes, the words of wisdom can be applied to any major health changes.

Three ways to pump up your attitude
1.  Review and revise.  Motivation waxes and wanes with age, life circumstances, relationships and more.  John Zrebiec, CDE, chief of behavorial health services at the Joslin Diabetes Center in Boston, advises periodically reevaluating your motivators, especially when you start to feel them fade.
2.  Partner with providers you relate to and trust.  Take an active role in your diabetes care.  Be prepared for visits with records, observations, and questions.  Almost 100 percent of managing your diabets is in your hands.
3.  Remove roadblocks.  Turn negative thinking around and knock down faulty beliefs, say Joseph P Napora, Ph.D., a psychologist at Johns Hopkins Comprehensive Diabets Center in Baltimore.  Just because a parent suffered complications doesn't mean you will.  His credo:  Don't believe everything you think.

Enjoy the ride
Connie

Diabetes Education the convenient way

This evening is another Diabetes Self Management Education class I teach.  Tonight's topics are "Movement, Monitoring, and Medication".  I always enjoy this class because I have them up exercising and working in small groups. 

But sometimes, evening group class settings are not convenient for the person with diabetes (PWD).  Instead, I might meet with them on an individual basis or perhaps with only 2 others.  Either way, I always refer my patients to diabeticlivingonline.com.  They can sign up for a free diabetes education course, find the easiest recipes, shopping tips and tricks and many other helpful tips.  Go check them out!

Sea Salt Debate

During the summer months, my salt intake increase because of our garden's production of radishes and tomatos.  My husband has insisted that we switch to all Sea Salt because it's "healthier" than regular salt.  He wouldn't take my word that each have about the same amount of sodium chloride in them, essentially having the same affect on blood pressure.  So I had to find the information in writing and from a reputable source.  This information is from the Ohio Diabetes Prevention and Control Program quarterly newsletter, Fall of 2011. 
The Facts
Recently, the American Heart Association surveyed 1,000 people nationwide about their thoughts on sodium and heart health.  Sixty one percent said that they believed sea salt was a low-sodium alternative to table salt.  They can be forgiven for thinking so.  Sea salt is marketed as a health food, added to soups, potato chips and a wide variety of packaged snacks labeled low sodium, all natural and/or healthy. 

But in reality, sea salt and table salt are not terribly different, at least chemically.  The real differences are in how the two are used in cooking. 
Table salt comes from underground salt deposits.  Companies that sell it typically add an anti-caking agent to keep it from clumping, as well as iodine, an essentail nutrient.  During processing, table salt is stripped of many of its natural minerals. 

Sea salt, on the other hand, is made from evaporated seawater.  With little processing, it retains most of its magnesium, calcium and other minerals, which some cooks say give it a better flavor. 

But both contain the same amount of sodium chloride by weight, which means they contribute equally to total sodium consumption and have the same effect on blood pressure.

Dietary Guidelines for Americans recommend limiting sodium to less than 2300 mg a day -- or 1,500mg if you're age 51 or older, or if you are African American, or have high blood pressure, diabetes or chronic kidney disease.

Yet most Americans consume more than double the amount they need, mostly from processed foods, so it is best to limit salt -- of any kind. 

I guess I need to learn to eat my radishes and tomatoes plain. By the way, we now have both salts in our kitchen!

The powerful Melaleuca EcoSense products are safer for the environment, and safer for your home! Dust, dirt, and grass stains are a fact of life ~ whether on your floors, furniture, or clothes! Many cleaners use harsh ingredients that rely on chemical reactions to eat away dirt. Unfortunately, these harsh chemicals also damage fabrics and surfaces as they clean. Melaleuca provides a safer, economical, and more effective solution for your home cleaning needs.

I'm in my third month of purchasing the products and love the fact that there are no harsh chemicals to make me itch or eyes to water.  Plus, knowing that the harsh chemicals found in regular cleaning products are a huge factor in asthma, Non-Hodgkin's Lymphoma, and other respiratory and blood disorders, played a big part of why I chose the Melaleuca line.  You become a customer yourself, you don't have to purchase from someone else.  Please let me know if you are interested in listening to the Melaleuca story and I can get you connected. 

Relay For Life

On July 27th, 2012 at 6:00 pm, Relay For Life of Morrow County will officially begin with all cancer survivors present to take the first lap around the Mt. Gilead High School track.  All other participants will line the track and cheer for the survivors and their victory over cancer!  Here is our website for this year - www.relayforlife.org/morrow.  Please visit our website and from there look under teams for the committee and find my name as the captain.  There you will be able to read my story and make a donation in my honor.  Last year, I reached my goal of $2000 by mostly online donations from people I have never met.  Just think about this.  How has cancer affected you?  1 in every 3 people will hear the words:  "You Have Cancer".  I don't like those odds.  I've already heard them and don't want to hear them every again.  Please help me reach and exceed my goal for 2012.  Remember, this is a tax deduction for you.  Thanks for helping cancer survivors worldwide celebrate more birthdays!  

How to keep exercising even if you hate it

Spring and Summer are my favorite seasons and should be some of the easiest months to get out and exercise.  Sometimes, my "get up and go" has "got up and left" by the time I get home in the evenings.  I recently found this article in our local Sunday newspaper.  It's from USA Weekend and written by Molly Lyons. 

"Whether you're training for a 5K run or just aiming for a daily 15 minute walk around the block, making fitness part of your routine - and sticking to it - is possible, says Rebecca Derossett, co-author of Working Out Sucks.  Try these easy steps: 
Just move it.  If you are in a negative-thinking cycle for more than 10 minutes, stop thinking and start moving.  Move your body every hour, sitting saps motivation.
Take small steps.  Rather than swearing up and down that you'll go to the gym seven days a week, try going every other day at first.
Build incentives.  Pick one day a week to enjoy your favorite dessert, get movie popcorn (with butter) on a Saturday night, or treat yourself to a massage.  By adding some fun along the way, you'll be more likely to continue your fitness climb.
Give yourself a rest day.  Even high-performance athletes are told to take days off.  If you become exhausted or overwhelmed by your new routine, you'll probably start undoing the progress you've made." 

I struggle with the just move it part.  How about you?  I have to admit though, I've taken up riding my bike in the evenings and that has helped with keeping my momentum going.  My advice, especially for those of us with health issues that are greatly affected by weight, is "just move it!"  Your body will thank you. 

Second Time Around

I haven't been blogging in about 2 years.  My old blog still lies there, gathering dust bunnies and waiting for me to stop by and blow away the cobwebs.  You see, I quit keeping my little journal when my Dad's Alzheimer's began to consume our lives and towards the end of his life when it was a daily struggle for me not to pack up my bags and move back to Oklahoma to be closer to my Dad.  It didn't matter that he couldn't talk or even knew who I was or if I was even there, I just wanted to be with him. 

It's taken the last couple of years to realize how much I truly missed sharing bits and pieces of who I am with the entire universe.  So here I am for a Second Time Around!

To jog your memory, here's me:

I am a mother to 2 wonderful young men, 2 great daughter-in-laws, and grandmother to 3 (2 boys, Ian and Gabe and 1 girl, Kaylee and 1 more on the way)! 
My husband's name is Richard which is odd since my younger sister's husband is also Richard.  My Richard goes only by Rich, unless he gets into trouble ;)

I am a Registered Nurse, currently working as the Employee Health Nurse, Infection Preventionist, and I am a Certified Diabetes Educator.  I am a very active committee member of our hospital's Wellness Committee and am working on obtaining American Diabetes Association National Recognition to our Outpatient Diabetes Program. 

I am a cancer survivor (8 years now) of Non Hodgkin's Lymphoma.  I am very active in Relay For Life in our county with me being the event chair.  All of this preparation is in full swing as our event is July 27 and 28.  It seems like far away, but time goes by very fast. 

I am also a Type 2 Diabetic which manifested itself about a year after my cancer treatments.  Actually, the diagnosis works for me because it places my on the same level as the diabetics I'm trying to educate. 

I guess this will give you an idea about some of the topics you might see pop up here, plus some healthy recipes now and then, maybe even an easy craft or two, because all of this makes up the patches of my life and who I am. 

Hope you enjoy
Connie