Getting healthy

I posted a blurb about 10 ways to get healthy without losing weight, i want to take a few moments and examine each one 

Do you read? 
How often do you read?
What do you read?

1. Read more.
Now, while reading tons of articles and blurbs online can keep you well informed, I’m talking about a more therapeutic version of reading — real books (or readers)! It could be an informational book, a memoir, or, better yet, a novel — don't underestimate the benefits of tapping into your imagination and getting lost in a made up story. The idea is to connect to one subject or text rather than a sea of clicking on links. This is more calming and focused than surfing the web. Even as little as five pages each day will give you some fundamental brainpower!

i know that it has been a long time since i have posted on my  blog and i always seem to start out strong in the month of Jan and fizzle by June i hope my new plan lasts the entire year. I have envoked the help of several friends to keep me motivated

jolayne booth
tracie gambino
kim oldfield
kim ziemann
paula coen
stacy demonbrun

....look for exciting updates soon

10 Awesome Life Changes That Have Nothing To Do With Losing Weight

By Andy Jacobs

 

Around this time of year, many of us are preparing ourselves mentally for all the things we want to “give up” in order to get the body we want: dessert, alcohol, carbs, late night snacking, etc. How many of us have considered finding spiritual and behavioral solutions, instead, to achieve fulfillment, rather than drastic diet changes to achieve the perfect body? Plus, hey, that fulfillment may just lead to wiser choices in the kitchen and indirectly affect that waistline!
Here are some resolutions that I consider to be very reasonable, enjoyable even (not scary like giving up chocolate!). In fact, how about we add more of something instead of less?
1. Read more.
Now, while reading tons of articles and blurbs online can keep you well informed, I’m talking about a more therapeutic version of reading — real books (or readers)! It could be an informational book, a memoir, or, better yet, a novel — don't underestimate the benefits of tapping into your imagination and getting lost in a made up story. The idea is to connect to one subject or text rather than a sea of clicking on links. This is more calming and focused than surfing the web. Even as little as five pages each day will give you some fundamental brainpower!

2. Give more.
Volunteering your time is a great way to do this, especially if you’re tight on money. Think about who and what you enjoy being around — animals, children, elderly, special events — and combine that with your strengths or availability. If you’re available during afternoons, you could tutor at an elementary school. If you never know when you’ll have some spare time, become a volunteer to socialize animals at the local shelter, where you can likely drop in. The time commitment may seem overwhelming at first so treat it like a real part of your schedule. The rewarding feeling is unmatchable.

3. Cook at home more.
I truly love to wine and dine, but I appreciate it more if I've worked hard all week to feed myself healthily, budgeting my funds and avoiding add-ons to every meal like drinks and dessert! Buying and cooking large batches of everything and having leftovers available is a good way to avoid the urge or need to dine out or stop on the way home to get food. You also won’t want all your groceries to go to waste!

4. Sympathize more.
This will help you to get angry less. Technically, you allow anger to arise, but you choose to not react. Of course there will always be frustrating and unfair people or situations, but how you react is your choice. Think of one reason, in every situation, why that may have understandably happened. This always helps me leave the situation peacefully. For example, what if that driver who cut you off is someone’s grandma? You wouldn’t want someone to flip off your grandma if she made a mistake! Sure, it could have been a jerk who always drives like a maniac, but you don’t know that. Give people the benefit of the doubt, assume they’re trying their best even if it doesn’t show. For your own sanity if nothing else!

5. Call friends and family more.
Yes, on the phone, not just a text message! Where would you be without those people? Relationships feel more meaningful when you're up to date on others lives. My Bluetooth is my best friend; I make use of driving time while maintaining my relationships with the people I care about. Going for a walk while talking is a double whammy (see #9).

6. Forgive yourself more.
Have you ever eaten two slices of cake and told yourself you'll definitely start a juice cleanse on Monday morning, only to realize you're hungry for breakfast Monday morning? Stop making drastic promises! You're setting yourself up for failure and habitually doing this is a vicious cycle. Sometimes I’ll dwell on what seemed like an awkward social interaction I had with someone. Look, its all said and done, just bounce back and move on!

7. Separate from your phone more.
I am so guilty of checking email as I’m walking down the street, as if walking were just too simple a task. Take in the fresh air and your surroundings instead of looking down at that little screen all the time. Leave your phone away from you when you are involved in a task such as dinner at a restaurant, in a meeting, in class, or — god forbid — sleeping!

8. Be early more.
Being habitually late is not a good quality to have. It reflects several other unbecoming qualities: lack of self-discipline, organization, and even common sense. Resolve to set your alarm eight minutes earlier, or set your clocks ahead. Think about how good it will feel to arrive places with enough time to settle in.

9. Go outside more.
Last winter, while feeling a bit restless, I went to a psychic and, while she may have been mostly bogus, she told me that it was my assignment for the next three days to walk on the beach with my bare feet in the sand for an hour. The chilly weather had me holing up inside and thinking lots of negative thoughts. So I bundled up and realized I could get warm if I just got moving! The fresh ocean air and gentle exercise was just what I needed. Maybe she could see the future.

10. Waste less!
Doing your part for the environment can give you great purpose when you commit to it. Always keep reusable bags in the car in case you decide to stop at the store on your way home, turn off the water while you brush your teeth, and hey, the less processed foods you eat, the less in your trash!
Sometimes the only thing standing between you and your best health is your priorities. Resolve to take care of your emotional and spiritual self. Happy people tend to have no battles in their diet. They listen to what their bodies tell them about what and how much they need. Maybe you'll drop some pounds, or maybe you'll realize that you’re beautiful just the way you are. Start from within.

calabacita

Technically, calabacita is Spanish for squash, but here in New Mexico we use the word generally to mean this dish made from squash. Calabacitas recipes are like green chili stew recipes out here in New Mexico – everybody has one and it is the best. I’m not going to say mine is the best – but it is tried and true and is sure to please. Here is my basic calabacitas recipe, but be sure to experiment on your own. All spices are subject to taste and that is where the experimenting starts. You may also add tomatoes, but I don’t because they don’t agree with me. Whatever you do, don’t leave out these basic ingredients, or you will have to call it something other than calabacitas.
Adobe Nido Calabacitas – serves four as a side dish
ingredients
1 yellow squash 8-9″ or so
1 zucchini 8-9″ or so
1 cup frozen sweet corn
1/2 cup sweet yellow onion chopped
1/2 cup grated cheese ( I always use queso fresco if I can – after all , this is a classic Mexican Dish. If you have a Mexican market in town – get the queso fresco Mexican cheese – otherwise use any other mild white cheese, like mozzarella.)
1 or 2 cloves of garlic (I keep dried granulated garlic around so I use about 1/2 tsp of that.)
1/4 cup prepared roasted/chopped green chili
1 tbsp olive oil
salt and pepper to taste
Preheat oven to 350º
Prepare squash and zucchini by quartering lengthwise and then chopping into 1/4 to 3/8″ chunks. Set aside.
Saute chopped onion, garlic, salt and pepper in olive oil until onions are just threatening to brown, and then add squash and zucchini and cook until they are about half done. Add corn and as soon as it is thawed move to a 1 quart casserole dish and mix in cheese and green chili.
Bake uncovered for 35 minutes.
We served this up as a side dish to Roasted Cuban Pork with black beans and rice and it was a perfect compliment.

http://www.adobenido.com/blog/2010/new-mexico/new-mexico-style-calabacita-recipe-muy-bueno/

Impossibly Easy Mini Chicken Pot Pies

**i am making this for dinner tonight i will come back with feedback shortly

Impossibly Easy Mini Chicken Pot Pies

Enjoy this chicken pot pie filled with peas and carrots – a delightful dinner made using Original Bisquick® mix.

Prep Time 20   Minutes

Total Time
1:00 Hr:Mins

Makes   6 servings
 

Chicken Mixture

1

tablespoon vegetable oil

1

lb boneless skinless chicken breasts, cut into bite-size pieces

1

medium onion, chopped (1/2 cup)

1/2

cup chicken broth

1

cup frozen peas and carrots

1/2

teaspoon salt

1/4

teaspoon pepper

1/4

teaspoon ground thyme

1

cup shredded Cheddar cheese (4 oz)

Baking Mixture

1/2

cup Original Bisquick® mix

1/2

cup milk

2

eggs

1. Heat oven to 375°F. Spray 12 regular-size muffin cups with cooking spray.
2. In 10-inch nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 5 to 7 minutes, stirring occasionally, until chicken is no longer pink in center. Add onion and chicken broth; heat to simmering. Add frozen vegetables and seasonings. Heat until hot, stirring occasionally until almost all liquid is absorbed. Cool 5 minutes; stir in cheese.
3. In medium bowl, stir baking mixture ingredients with whisk or fork until blended. Spoon 1 scant tablespoon baking mixture into each muffin cup. Top with about 1/4 cup chicken mixture. Spoon 1 tablespoon baking mixture onto chicken mixture in each muffin cup.
4. Bake 25 to 30 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes. With thin knife, loosen sides of pies from pan; remove from pan and place top sides up on cooling rack. Cool 10 minutes longer, and serve.

Makes 6 servings (2 mini pies each)

Nutrition Information:

1 Serving (1 Serving (2 Mini Pies))

• Calories 290
• (Calories from Fat 130),

• Total Fat 15g
• (Saturated Fat 6g,
• Trans Fat 1/2g),
• Cholesterol 130mg;
• Sodium 600mg;
• Total Carbohydrate 12g
• (Dietary Fiber 1g,
• Sugars 4g),
• Protein 26g;

Percent Daily Value*:Exchanges:

• 1/2 Starch;
• 0 Fruit;
• 0 Other Carbohydrate;
• 0 Skim Milk;
• 0 Low-Fat Milk;
• 0 Milk;
• 1/2 Vegetable;
• 3 Very Lean Meat;
• 0 Lean Meat;
• 1/2 High-Fat Meat;
• 2 Fat;

Carbohydrate Choices:

• 1;

*Percent Daily Values are based on a 2,000 calorie diet.

How to Test Your Blood Sugar

By Kate Cornell - 0 Comments

How:

First you need a glucose meter.  There are a variety of makes and models available.  The meter you choose might be guided by your insurance company or the cost of test strips.  Regardless of the meter you choose, the FDA requires that all meters be within a 20% accuracy range. (Talk to your healthcare team or pharmacist to get started if you don’t have a meter yet!)

• Wash your hands with soap and water.  This is the best method to ensure accuracy.  Any substance on your hands might give you a false reading.  It isn’t recommended that you use alcohol wipes but they will do in a pinch if soap and water aren’t readily available.
• Place a test strip in your meter.  Be sure to always use the test strips that are designed to work with your particular meter.
• Prick your finger with the lancing device.  You may want to adjust the depth of the device in order to get the best results.  It’s often recommended that you use the side of your finger to avoid sore finger pads.
• Gently squeeze a drop of blood from your finger and apply it to the test strip.
• Record your results.

Occasionally it can be difficult to get a drop of blood.  Here are some tips for ensuring a sufficient blood sample:

• With your hand hanging at your side, shake your hand vigorously to get the blood flow to the tips of your fingers.
• Use warm water when washing your hands.
• Gently massage the tip of your finger prior to lancing.

  When:

  So when should you test?  The answer to this question differs depending on the type of diabetes you have and the medications you take.  You should always discuss with your doctor the best option for you.  Those with type 1 diabetes are recommended to test 3 or more times per day with some people testing as much as 10 times per day.  Those with type 2 diabetes should test 1-3 times per day, provided you plan to use the data to adjust your diabetes care plan. 
  
  Regardless of your type of diabetes, everyone can and should use these guidelines for when to test. The target ranges in parenthesis are recommended by the American Diabetes Association.  The American Association of Clinical Endocrinologists recommends somewhat stricter guidelines.
  
• Fasting.  (between 90 and 130 mg/dL)  This is usually first thing in the morning before you eat or drink anything.  A fast is at least 8 hours with no food/drink consumption.
• Pre-prandial (before a meal). (between 70 and 130 mg/dL)  People who inject insulin will use this information to help calculate their dosage.  Those who don’t inject insulin can use this reading, in conjunction with a post-meal reading, to determine how certain foods affect their blood glucose.
• Post-prandial (after a meal).  (lower than 180 mg/dL)  This reading will tell you how the foods you ate affect your blood glucose and whether or not your insulin dosage was sufficient.  This reading can be taken anywhere from 1-2 hours after the first bite of food.  Many people find that 75-90 minutes gives them the most accurate information.
• Bedtime.  This reading is often used to determine insulin dosages.

You may also want to test at random times during the day just to see how you’re doing.  It’s also important to test if you are having symptoms of hypoglycemia.
The best way to utilize blood glucose monitoring is to keep a log of your results. Take that log book with you to your next doctor visit so you can work together to identify trends and make informed decisions about your care plan.
Monitoring your blood glucose levels when you have diabetes may be just one tool you can use to better control your decision, but it’s a very important tool!

Free FOODS!!!

Free Foods for People with Diabetes

When you have the munchies but no calories or carbohydrate grams to spare, get your fix with a free-food snack. A free food, as defined by the American Diabetes Association (ADA), is any food, drink, condiment, or seasoning that contains less than 20 calories and 5 grams or less of carb per serving.
ADA guidelines suggest you can eat up to three free-food servings per day without counting them in your diabetes meal plan. Do spread them out through the day. The small amount of carb they contain should have little impact on your blood glucose.

Basil Tomatoes

If you're a tomato fan, the cherry-size orbs are perfect for guilt-free nibbling. You can enjoy a snack of 1/2 cup of cherry tomatoes for just 13 calories and 2 grams of carb.
Taste treat: For added flavor, sprinkle fresh minced basil or dried basil (a free seasoning) over cherry tomato halves.
Tip: Avoid storing unripe tomatoes in the refrigerator, as the cold temperature can prevent them from ripening.
Did you know: Tomatoes pack a bevy of antioxidants, including vitamins A, C, and E, plus heart-healthy lycopene.

Cream Cheese Radishes

Radishes are about as guilt-free as food can get. Each medium-size radish has just 1 calorie and well under half a gram of carb. Nibble on a few when the aroma of dinner cooking is getting the best of you.
Taste treat: Creamy meets crunchy when you spread 3 red radishes with 1 tablespoon fat-free cream cheese, then lightly sprinkle them with chives (also a free food). This simple snack has just 20 calories and 2 grams of carb, and it makes a pretty appetizer.
Tip: Opt for small or medium-size radishes, because larger radishes tend to be more fibrous and have a sharper flavor.
Did you know: A medium-size radish supplies 1 percent of your daily vitamin C. And 1 cup of sliced radishes provides 29 percent of your daily vitamin C -- but only 19 calories and 4 grams of carb.

Crunchy Salad

Salad greens are satisfying because you get a lot of crunch for very few calories. A 1-cup serving of lettuce has just 8 calories and 2 grams of carb. Pair the lettuce with up to 1 tablespoon fat-free salad dressing and your snack will still count as a free food.
Taste treat: Toss lettuce with your choice of fresh herb leaves, such as basil, cilantro, dill, or parsley. They all count as free foods and won't affect your calorie or carb counts in the small quantities used to flavor foods.
Tip: Butterhead and leaf lettuces will keep in your refrigerator for about four days. Romaine lettuce can be refrigerated about 10 days. Iceberg lettuce will keep up to 2 weeks, but it's the least nutritious.
Did you know: Just 1 cup of butterhead lettuce (which includes Boston and Bibb lettuces) supplies 10 percent of your daily folate needs, a B vitamin important for heart health.

Turkey-Carrot Roll-Up

For a bit of protein between meals, try spreading mustard on a 1/2-ounce slice of turkey breast lunch meat, then roll it up to eat. You'll get 14 calories, 0 grams of carb, and 3 grams of protein in the turkey meat. A teaspoon of yellow mustard has just 3 calories and 1 grams of carb.
Taste treat: For a bit of crunch, roll up a single carrot stick in the turkey lunchmeat. A typical 3-inch carrot stick has only 3 calories and less than 1 gram of carb.
Tip: Next time you roast a turkey or chicken, slice some of the breast meat extra thin (you may want to use an electric knife) and freeze the meat to use in place of high-sodium (and expensive) lunch meats.
Did you know: Although common yellow mustard is classified as a free condiment, honey mustard has 7 grams of carb per tablespoon.

Berry Blues

Pop blueberries in your mouth one by one for a fruity treat. They count as a free food when you limit your serving to 1/4 cup, which has 20 calories and 5 grams of carb.
Taste treat: You'll get more blueberries per serving (for the same calories and carbs) when you choose wild blueberries. That's because they're a bit smaller than regular cultivated blueberries. If you don't live in an area that harvests wild blueberries, check for unsweetened wild blueberries in the freezer section of your grocery store.
Tip: Choose blueberries with a silvery-white sheen on the surface, which is a sign of freshness.
Did you know: Blueberries are rich in heart-healthy antioxidants called anthocyanins, which is what makes the blueberry skin blue. You get more blueberry skin -- and more anthocyanins -- per serving when you eat wild blueberries versus cultivated blueberries, but both are great sources.

Lemon-Pepper Cucumbers

When you need a refreshing low-calorie snack, nibble on 1/2 cup of sliced cucumbers for just 8 calories and 2 grams of carb.
Taste treat: Drizzle a bit of freshly squeezed lemon juice and freshly ground black pepper over the cucumber slices. Both count as free in the moderate amounts typically used for flavoring foods.
Tip: Cucumbers are often waxed to prevent moisture loss. If you plan to eat the peel, opt for cucumbers sealed in plastic in lieu of waxing (although the wax is edible, it's not tasty). During the summer months, shop for locally grown, unwaxed cucumbers.
Did you know: Cucumbers made into dill pickles lose some of their water-soluble vitamins, including vitamin C, in the pickling process -- and gain sodium from added salt.