The night before the conference began, Koinonia Christian Fellowship hosted a special dinner for the OBFF Board & wives including our special guest speaker, Peter Pretorius from JAM in South Africa. My conference team & I were honoured to be included in this special meal which was partly out of necessity since we were busy setting up for the next day.
We were ushered into the lounge where chafing dishes were laden with Chicken Cordon Bleu, Gnocci in a Mushroom Carbinara-type sauce, Greek salad and artisian breads but the highlight of this feast was the Maple Salmon which was barbequed on cedar planks and covered in a maple syrup & ginger glaze. We were told that our chef had spent all afternoon barbequing in the rain so that we could enjoy this phenomenal dish. Unbelievable! Every bite was a pleasure. At first the cedar taste brought images of a sauna to mind and I think I even said something to this effect out loud. With every bite however, I forgot the sauna-cedar association and am now convinced that this is a fabulous way to prepare Salmon. I will definitely be trying this dish at home. I liked it so much I decided to splurge on a small 2nd piece since dessert was not on my menu.
Even though I was not partaking, dessert was difficult to ignore. Platters with an assortment of wonderful treats like cannolli, Lindt chocolate balls and cheesecake were provided to us but all I could focus on was the cannolli which was available in regular or chocolate. I was seriously questioning my no-sugar committment for a few minutes. I typically enjoy cannolli at Christmas and Easter and since it hasn't been even four months since my last indulgence, I decided I wouldn't be so deprived if I passed up this opportunity. I even convinced myself that it would be disappointing. My Grandma Ciaramitaro gets her cannolli from a real Italian bakery and they have chocolate chips on the ends. Nothing compares to those ones when they are fresh and chilled!
I had many opportunities to pass up delectable foods and I'm thankful now after the stress and fever of the conference has passed that I chose to munch on the abundant fruit instead. Homemade vanilla & chocolate trifles, cheesecakes, a chocolate fountain, chocolate almond bark, and other treats were there in abundance. I guess I was blessed that we were so busy that I didn't have much time to negotiate with these sweets. Honestly, fruit is starting to taste really good to me now and other than a few delayed mealtimes, I never went hungry at all.
I was told that I could have the recipe for the Maple Salmon and if I am successful at making it, it will be my signature dish for the summer. We'll have to have a barbeque in my back yard and you can tell me if you like it as much as I did.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Where's the Water?
My participation in Renaissance 2010 held many factors that affect healthy choices. Stress, packing, travel, a hotel stay, eating away from home, limited personal time, interpersonal issues, lack of usual routine, and other obstacles had the capacity to derail the greatest of intentions. I am convinced that since I didn't succumb to emotional coffee/diet pop urges during this event, then I have proved to myself that I can "do" life without this particular pleasure or comfort. If feels good to be on the other side and say, "I did it then and I can keep doing it." I am wary though, because at any moment, I could change my mind and be right back where I was before.
At one particular moment, late on the first night away pre-conference, I wrote the following:
A co-worker who was staying in another room dropped by to say she needed water and would any of us like her to buy us a bottle too? "Yes!" was our enthusiastic response. She returned minutes later saying that they were sold out and that she had gotten the last bottle before she rushed to her room for the night.
Sold out? The whole hotel? I was beyond exhausted and although I could see a Wal-Mart across the street, I couldn't fathom getting dressed and driving over to buy something to drink. I berated myself for not planning better and for losing every water bottle I had taken for granted that day. For the next hour I suffered quietly from a number of minor discomforts until finally I realized I was not going to sleep until I took care of them. I trudged to the lobby of the hotel and what did I find? Turns out there was plenty of cold bottled water after all. My co-worker had emptied the last bottle from the 2nd floor machine only! Here I had thought I was in a hotel desert and was prepared to suffer til morning because of it!
Someone asked me later, "Why didn't you just drink from the tap?" Funny, I never even thought about it--that's how tired I was!
At one particular moment, late on the first night away pre-conference, I wrote the following:
"Today I have had at least 4 bottles of water in my possession, never finished one of them, and now I have none."Just after midnight, I had found myself in the hotel room that I was sharing with two of my co-workers without a drop of purified water in my possession. We had taken great care to ensure that small cases of bottled water were purchased and delivered to each of the board member's and guest speaker's rooms but had neglected to make any arrangements for ourselves!
A co-worker who was staying in another room dropped by to say she needed water and would any of us like her to buy us a bottle too? "Yes!" was our enthusiastic response. She returned minutes later saying that they were sold out and that she had gotten the last bottle before she rushed to her room for the night.
Sold out? The whole hotel? I was beyond exhausted and although I could see a Wal-Mart across the street, I couldn't fathom getting dressed and driving over to buy something to drink. I berated myself for not planning better and for losing every water bottle I had taken for granted that day. For the next hour I suffered quietly from a number of minor discomforts until finally I realized I was not going to sleep until I took care of them. I trudged to the lobby of the hotel and what did I find? Turns out there was plenty of cold bottled water after all. My co-worker had emptied the last bottle from the 2nd floor machine only! Here I had thought I was in a hotel desert and was prepared to suffer til morning because of it!
Someone asked me later, "Why didn't you just drink from the tap?" Funny, I never even thought about it--that's how tired I was!
Monday, March 29, 2010
Stress Test
I was feeling a little down about our health care system after my fruitless visit to emergency on Friday. Even though something very real had happened in my body, it was discouraging to leave with the impression that nothing significant had happened at all. Even though I had been given the stress test appointment, I had no allusions that my mystery symptoms would reappear during a treadmill fitness test and fully expected to be instantly dismissed.
Within minutes of arriving at the Cardiac Centre I was joined by a fellow emergency room buddy. Her eyes brightened up when she recognized me and we laughed when we realized that our similar symptoms had landed us with identical follow-up appointments. I never did learn her name but I found out that she didn't leave the ER until 3:30am and we were both grateful that we hadn't caught the illnesses that the other waiting room patients had displayed.
The stress test went as predicted and was over in less than 10 minutes. No sign of blockage to/from my heart. That is good news. Instead of dismissal, however, I was encouraged to undergo two more tests: an ultrasound (echo) and a "Cardio Loop".
The ultrasound was more comfortable than the ones I experienced during pregnancy--probably because I hadn't ingested a gallon of water first and had my bladder poked & prodded while they attempted to get images of my unborn children. This ultrasound was a little more awkward though if you think about a jelled-up instrument probing in the general vicinity of your heart in a dark room. Thank goodness the echo technician was a female!
The Cardio Loop is a procedure that involves a EKG recording device that is attached by electrodes in two places and it is going to be my constant companion for the next two weeks. It is always recording and erasing on a delay, waiting for me to push the button if my chest spasms occur again. If they do, the device will permanently record the 15 seconds before and after I push the button. After 10 pushes I have to download the recordings via phone (think fax machine) to the Cardiac Centre and then my device is reset to record again. Very cool technology. Sean, my technician, assures me that I have been given a less technologically advanced model because I'm less elderly and appear to be able to follow instructions. We'll see about that!
So, from now until my vacation I am wired up to catch another occurance of Friday's incident. It's hard for me to imagine that the chest pains will reoccur but I am armed and ready to record it if it does!
Within minutes of arriving at the Cardiac Centre I was joined by a fellow emergency room buddy. Her eyes brightened up when she recognized me and we laughed when we realized that our similar symptoms had landed us with identical follow-up appointments. I never did learn her name but I found out that she didn't leave the ER until 3:30am and we were both grateful that we hadn't caught the illnesses that the other waiting room patients had displayed.
The stress test went as predicted and was over in less than 10 minutes. No sign of blockage to/from my heart. That is good news. Instead of dismissal, however, I was encouraged to undergo two more tests: an ultrasound (echo) and a "Cardio Loop".
The ultrasound was more comfortable than the ones I experienced during pregnancy--probably because I hadn't ingested a gallon of water first and had my bladder poked & prodded while they attempted to get images of my unborn children. This ultrasound was a little more awkward though if you think about a jelled-up instrument probing in the general vicinity of your heart in a dark room. Thank goodness the echo technician was a female!
The Cardio Loop is a procedure that involves a EKG recording device that is attached by electrodes in two places and it is going to be my constant companion for the next two weeks. It is always recording and erasing on a delay, waiting for me to push the button if my chest spasms occur again. If they do, the device will permanently record the 15 seconds before and after I push the button. After 10 pushes I have to download the recordings via phone (think fax machine) to the Cardiac Centre and then my device is reset to record again. Very cool technology. Sean, my technician, assures me that I have been given a less technologically advanced model because I'm less elderly and appear to be able to follow instructions. We'll see about that!
So, from now until my vacation I am wired up to catch another occurance of Friday's incident. It's hard for me to imagine that the chest pains will reoccur but I am armed and ready to record it if it does!
Sunday, March 28, 2010
Delayed Stress Reaction
The conference I was planning is over and despite many oversights, communication breakdowns and outright mistakes, it was a smashing success. The ministers who attended were completely unaware of the challenges we faced behind the scenes and many raved about how wonderful it was and what a good job we did. Really? What a relief!
I drove home Thursday night and was reunited with my husband & children. I got some much needed sleep and on Friday morning I was able to spend some time with my family before enjoying a relaxed 1/2 day at work unpacking the conference materials.
Even as I experienced this awesome relief, random chest pains I had experienced during the stress & chaos of the conference became more frequent and pronounced. I was at peace for the first time in weeks and yet my body was sending strong signals that something was wrong. As the day wore on, I realized that a trip to the emergency room was going to be my on my Friday night agenda even if it was just to rule out anything serious.
By the time I arrived at the hospital the cramping spasms I felt in the middle of my chest were occurring every 10 minutes. In every other way I felt calm and healthy so I refused to let the chest pains or the long emergency wait upset or worry me. Just when I would think, "Hey, I haven't felt a pain in a while...I should just go home", another one would come. Compared to the people who shared the waiting room with me over the 6 hours I sat there, I was the picture of health. Only the persistant pains I experienced over the course of the evening kept me from leaving for the comfort of home and my family.
If anything inspires me to make healthy choices, an emergency room visit does! I was surrounded by people who were vomitting, coughing, moaning, crying, and shaking. It was hard to be in such close proximity with individuals who appeared to be suffering from contagious maladies that would have been more appropriately treated at home and would likely improve with time. Who was I to judge though? Maybe there was more to their flu-like symptoms than met the eye. My lack of agitation and discomfort made me look very out of place--in fact, I was making the most of my uninterrupted quiet time to read, plan and think!
I was finally seen by a doctor, but by then the mysterious pains had finally diminished. Two blood tests and the EKG indicated that nothing was or had been wrong with my heart. I had no reason to believe that my chest muscle had been irritated in any way as the rigorous conference demands were not physical in nature, but chest muscle spasms is likely what it was. I left at 1:30am after 9 whole hours with a stress test appointment in my hands.
I hate to think I wasted tax-payer money on a false alarm, but I have never experienced anything quite like that in my life. In the end I believe that I let the planning and executing of the conference affect me physically and that at the first quiet opportunity, my body spoke loud and clear, "Don't ever do that to me again!"
Delayed Stress Reaction.
This annual conference is part of my job and it's not going to go away. If anything, it is going to get bigger. This year's event had a lot of "firsts" including my first time being so involved in it's planning. I have come to realize that I am responsible to find a way to cope with stress and that it largely corresponds to my interpretation of events around me. It's ironic that at the conference resource table I discovered some material that may just help me get to the source of my anxiety issues. My brain!
More to come...
I drove home Thursday night and was reunited with my husband & children. I got some much needed sleep and on Friday morning I was able to spend some time with my family before enjoying a relaxed 1/2 day at work unpacking the conference materials.
Even as I experienced this awesome relief, random chest pains I had experienced during the stress & chaos of the conference became more frequent and pronounced. I was at peace for the first time in weeks and yet my body was sending strong signals that something was wrong. As the day wore on, I realized that a trip to the emergency room was going to be my on my Friday night agenda even if it was just to rule out anything serious.
By the time I arrived at the hospital the cramping spasms I felt in the middle of my chest were occurring every 10 minutes. In every other way I felt calm and healthy so I refused to let the chest pains or the long emergency wait upset or worry me. Just when I would think, "Hey, I haven't felt a pain in a while...I should just go home", another one would come. Compared to the people who shared the waiting room with me over the 6 hours I sat there, I was the picture of health. Only the persistant pains I experienced over the course of the evening kept me from leaving for the comfort of home and my family.
If anything inspires me to make healthy choices, an emergency room visit does! I was surrounded by people who were vomitting, coughing, moaning, crying, and shaking. It was hard to be in such close proximity with individuals who appeared to be suffering from contagious maladies that would have been more appropriately treated at home and would likely improve with time. Who was I to judge though? Maybe there was more to their flu-like symptoms than met the eye. My lack of agitation and discomfort made me look very out of place--in fact, I was making the most of my uninterrupted quiet time to read, plan and think!
I was finally seen by a doctor, but by then the mysterious pains had finally diminished. Two blood tests and the EKG indicated that nothing was or had been wrong with my heart. I had no reason to believe that my chest muscle had been irritated in any way as the rigorous conference demands were not physical in nature, but chest muscle spasms is likely what it was. I left at 1:30am after 9 whole hours with a stress test appointment in my hands.
I hate to think I wasted tax-payer money on a false alarm, but I have never experienced anything quite like that in my life. In the end I believe that I let the planning and executing of the conference affect me physically and that at the first quiet opportunity, my body spoke loud and clear, "Don't ever do that to me again!"
Delayed Stress Reaction.
This annual conference is part of my job and it's not going to go away. If anything, it is going to get bigger. This year's event had a lot of "firsts" including my first time being so involved in it's planning. I have come to realize that I am responsible to find a way to cope with stress and that it largely corresponds to my interpretation of events around me. It's ironic that at the conference resource table I discovered some material that may just help me get to the source of my anxiety issues. My brain!
More to come...
Sunday, March 21, 2010
Organic Economics
No health recommendation is more discouraging to me than the one that says to eat organic foods. I get the reasoning and understand the concept but the practical application of that knowledge is economically challenging.
Organic foods are more difficult to find, more expensive, usually smaller in size, often less attractive, and spoil quicker than their pesticide and hormone injected counterparts. The upside is that they're healthier for you and can taste better too.
I was once given an organic chicken and was excited to roast it. I had heard rave reviews about how tender and juicy it would be. In the end it tasted to me like all the other chicken I had eaten, except yellower & smaller.
Another time I decided to spend our weekly budgeted amount on organic meat and I served minute amounts of meat that had my husband in a "Where's the beef?" outrage.
The upside is that organic foods are becoming more readily available on the mass market and the prices are becoming more reasonable. Could it be that food marketers are catching on that this is what we want? It is good for us, the animals (during their lifetime) and our planet.
Organic meat is still out of our budget in the quantities that we are prone to eat, but we recently purchased 1/2 of a locally and naturally raised cow. It's not certified organic but it's a healthier source of protein than the grocery store alternative.
In the end I believe that the quest for optimal health has to be considered in relation to other priorities. If buying healthy foods stretches your budget to the point that you have nothing left to give to people who are starving (locally or in foreign countries) than something is seriously amiss. Each person has to assess their resources and reach for the healthiest lifestyle they can afford within a budget that is balanced between their needs and the needs of others.
Still, organic foods are better and this is something worth aiming for if you have the option. Just keep in mind that somewhere in the world there is someone who would jump at the opportunity to eat food of any kind, organic or not!
Organic foods are more difficult to find, more expensive, usually smaller in size, often less attractive, and spoil quicker than their pesticide and hormone injected counterparts. The upside is that they're healthier for you and can taste better too.
I was once given an organic chicken and was excited to roast it. I had heard rave reviews about how tender and juicy it would be. In the end it tasted to me like all the other chicken I had eaten, except yellower & smaller.
Another time I decided to spend our weekly budgeted amount on organic meat and I served minute amounts of meat that had my husband in a "Where's the beef?" outrage.
The upside is that organic foods are becoming more readily available on the mass market and the prices are becoming more reasonable. Could it be that food marketers are catching on that this is what we want? It is good for us, the animals (during their lifetime) and our planet.
Organic meat is still out of our budget in the quantities that we are prone to eat, but we recently purchased 1/2 of a locally and naturally raised cow. It's not certified organic but it's a healthier source of protein than the grocery store alternative.
In the end I believe that the quest for optimal health has to be considered in relation to other priorities. If buying healthy foods stretches your budget to the point that you have nothing left to give to people who are starving (locally or in foreign countries) than something is seriously amiss. Each person has to assess their resources and reach for the healthiest lifestyle they can afford within a budget that is balanced between their needs and the needs of others.
Still, organic foods are better and this is something worth aiming for if you have the option. Just keep in mind that somewhere in the world there is someone who would jump at the opportunity to eat food of any kind, organic or not!
Saturday, March 20, 2010
Weighing In
It is the weekend before the OBFF National Conference and I catch myself wondering, "What will the OBFF members think about me and how much I weigh?" Absurd and self-absorbed as it may sound this one question has haunted me all year.
I mean, it wasn't my idea to introduce myself upon hiring as the ultra personal trainer especially when I was entering a career path that was so at odds with my former calling. My dad was so proud of me and my old accomplishments but even at that time I knew that I didn't want to be judged by those standards anymore.
Too late. I felt the pressure to maintain my previous fitness even though I was adjusting to a new job with more than full-time demands. I literally felt my metabolism come to a crawl while stress eating reached all time highs.
Last year I promised myself that I would make the adjustments and be back to my fit self in time for this conference. It was my motivation. Funny though that it didn't help me stick to any food plan I tried or work out more intensely.
If you've been reading my blog since "The Beginning" I hope that you will recognize a change that has slowly blossomed in my life. It's really not about my weight anymore! I feel like a seed that was planted in me years ago has finally broken ground and is bearing fruit. I want to live and eat healthy and even if I put on 20lbs while I figure it all out, it's okay.
I've been blessed because I didn't put on pounds at all...I lost a few. Not a huge amount, but enough to tell me that I'm on the right track. I'm not as fit and toned as I once was and I've surrendered to a larger clothing size but I'm in my healthy range and for the first time ever, that's enough.
The best part of all is I don't count calories, keep a food journal and I'm not HUNGRY all the time! That is unless I forget to pack enough food in my lunch. I eat good, nutritous food most of the time and stay away from caffeine & processed sugar as if it's deadly because it triggers bad behaviours for me.
There's many things I can still improve on. There always will be. I could drink more water, eat more veggies & fresh fruit, exercise more intensely and consistantly, and eliminate the french fries and pizza I allow. It's okay. I know when I'm ready I will do those things.
So whether OBFF members make a mental comparison of my physical fitness and find me wanting or not doesn't matter so much to me now. This year I came to terms with my new life and have embraced the changes. I am so much more than what I weigh or what size clothes I wear. OBFF conference, here I come!
I mean, it wasn't my idea to introduce myself upon hiring as the ultra personal trainer especially when I was entering a career path that was so at odds with my former calling. My dad was so proud of me and my old accomplishments but even at that time I knew that I didn't want to be judged by those standards anymore.
Too late. I felt the pressure to maintain my previous fitness even though I was adjusting to a new job with more than full-time demands. I literally felt my metabolism come to a crawl while stress eating reached all time highs.
Last year I promised myself that I would make the adjustments and be back to my fit self in time for this conference. It was my motivation. Funny though that it didn't help me stick to any food plan I tried or work out more intensely.
If you've been reading my blog since "The Beginning" I hope that you will recognize a change that has slowly blossomed in my life. It's really not about my weight anymore! I feel like a seed that was planted in me years ago has finally broken ground and is bearing fruit. I want to live and eat healthy and even if I put on 20lbs while I figure it all out, it's okay.
I've been blessed because I didn't put on pounds at all...I lost a few. Not a huge amount, but enough to tell me that I'm on the right track. I'm not as fit and toned as I once was and I've surrendered to a larger clothing size but I'm in my healthy range and for the first time ever, that's enough.
The best part of all is I don't count calories, keep a food journal and I'm not HUNGRY all the time! That is unless I forget to pack enough food in my lunch. I eat good, nutritous food most of the time and stay away from caffeine & processed sugar as if it's deadly because it triggers bad behaviours for me.
There's many things I can still improve on. There always will be. I could drink more water, eat more veggies & fresh fruit, exercise more intensely and consistantly, and eliminate the french fries and pizza I allow. It's okay. I know when I'm ready I will do those things.
So whether OBFF members make a mental comparison of my physical fitness and find me wanting or not doesn't matter so much to me now. This year I came to terms with my new life and have embraced the changes. I am so much more than what I weigh or what size clothes I wear. OBFF conference, here I come!
Friday, March 19, 2010
Positive Reframing
It's three weeks into my "Attitudes, Habits & Addictions" class and I'm deciding it should be renamed the "Positive Confession" class. If someone expected cutting edge education on behaviour modification then I'm sorry to say that they would be disappointed. It is hour after hour (over the course of 10 weeks) reminding you that if you want to change your life then you need to change how you think.
At first I was one of those analytical individuals who was thinking, "Hey, I know this stuff and I'm already a positive thinker!" but more and more I am beginning to see huge gaps in my positivity. I'm not thinking positively when my husband gets tiffy with me over money, when my chidren do something I asked them not to do for the 100th time, when my workload increases beyond my work hours or when I wake in the night in the grip of a panic attack. I am acting out of negative emotions all the time and I don't even acknowlege it. If I do, I justify it or make feeble efforts that don't make a permanent change.
I'm a "give me step by step instructions to fix my problem" kind of girl. The only practical exercise that has been recommended is the reading of the "God's Creative Power" booklet by Charles Capps. I admit I did this rather half-heartedly and randomly at first. It's Bible scriptures that are personalized and categorized to address certain issues and to remind us of God's promises to those who believe.
Even though I know these scriptures and believe them in my head to be true, as I read them they felt so unreal to me. It was like reading something that felt so different from my reality. A lot of days I don't feel loved, protected, peaceful, victorious, healthy or confident. I had to keep refocusing my attitude as I read because something inside of me was going "Blah, blah, blah" to the words even as I spoke them. This is not a good place to be spiritually and that initially made me feel even worse. I had to determine that for the duration of the class I would work to put aside my cynical outlook and see where this journey into embracing positivity would bring me.
In the last class I determined that whenever I woke in the middle of the night with a panic attack, I would get the little booklet and read it aloud. Sure enough, that night Paris woke me up because she wasn't feeling good. I tried to go back to sleep after sending her back to bed but my mind began it's worry.
This morning I was upset after a disagreement with Shawn and felt my feelings spiralling downward. Got the booklet out and spoke the words out loud again. Again, I felt much better afterwards. It reminded me that my emotions can never take the place of the truth.
I purchased a second booklet. The first one was given to me for free for taking the class but the second one cost me a whole $2.39. I'm keeping one by my bedside for those middle of the night episodes that I'm expecting will soon come to an end and the other in my purse and plan on using them quite a bit over the next 7 weeks until I have tamed my rather active and renegade thought life.
The last pillar in "The Seven Pillars of Health" by Don Colbert is "Coping with Stress" and one of the main techniques is called "Reframing". It is where you take a negative circumstance and find a way to see and focus on the positive. Kind of like Polyanna. I think this class and the homework they assign are a very good way to begin this process and I'm expecting to see wonderful changes in my health as I continue to battle the stress that tries to overtake me.
At first I was one of those analytical individuals who was thinking, "Hey, I know this stuff and I'm already a positive thinker!" but more and more I am beginning to see huge gaps in my positivity. I'm not thinking positively when my husband gets tiffy with me over money, when my chidren do something I asked them not to do for the 100th time, when my workload increases beyond my work hours or when I wake in the night in the grip of a panic attack. I am acting out of negative emotions all the time and I don't even acknowlege it. If I do, I justify it or make feeble efforts that don't make a permanent change.
I'm a "give me step by step instructions to fix my problem" kind of girl. The only practical exercise that has been recommended is the reading of the "God's Creative Power" booklet by Charles Capps. I admit I did this rather half-heartedly and randomly at first. It's Bible scriptures that are personalized and categorized to address certain issues and to remind us of God's promises to those who believe.
Even though I know these scriptures and believe them in my head to be true, as I read them they felt so unreal to me. It was like reading something that felt so different from my reality. A lot of days I don't feel loved, protected, peaceful, victorious, healthy or confident. I had to keep refocusing my attitude as I read because something inside of me was going "Blah, blah, blah" to the words even as I spoke them. This is not a good place to be spiritually and that initially made me feel even worse. I had to determine that for the duration of the class I would work to put aside my cynical outlook and see where this journey into embracing positivity would bring me.
In the last class I determined that whenever I woke in the middle of the night with a panic attack, I would get the little booklet and read it aloud. Sure enough, that night Paris woke me up because she wasn't feeling good. I tried to go back to sleep after sending her back to bed but my mind began it's worry.
Somehow these thoughts escalate until I am mourning the death of my child for no reason at all. I sat up, got the booklet, went to her room and we read it out loud together. We both were more peaceful afterwards and I went back to bed feeling calm and relaxed. She still got sick to her stomach later but I'm determined to keep trying."What's wrong with her?""What if she's seriously ill?""What if she needs me and I don't hear her?"
This morning I was upset after a disagreement with Shawn and felt my feelings spiralling downward. Got the booklet out and spoke the words out loud again. Again, I felt much better afterwards. It reminded me that my emotions can never take the place of the truth.
I purchased a second booklet. The first one was given to me for free for taking the class but the second one cost me a whole $2.39. I'm keeping one by my bedside for those middle of the night episodes that I'm expecting will soon come to an end and the other in my purse and plan on using them quite a bit over the next 7 weeks until I have tamed my rather active and renegade thought life.
The last pillar in "The Seven Pillars of Health" by Don Colbert is "Coping with Stress" and one of the main techniques is called "Reframing". It is where you take a negative circumstance and find a way to see and focus on the positive. Kind of like Polyanna. I think this class and the homework they assign are a very good way to begin this process and I'm expecting to see wonderful changes in my health as I continue to battle the stress that tries to overtake me.
Thursday, March 18, 2010
Tired
This blog is going to be quick. I'm exhausted and desperately need to go to bed.
It's been a busy time at work but I am literally a week away from a major project completion and less than a month away from our family vacation. I'm looking forward to a major slow down so I can recouperate!
Tonight I got home later than usual because there were errands to run. I didn't want to cook but I had to confront the salmon that I had defrosted two nights ago. I grilled it but after one bite, pushed it away and warned my family that it might be spoiled. They went ahead and ate it--I hope they are okay. I was feeling badly for ruining such a wonderful and expensive food that I should have enjoyed, but decided not to dwell on what cannot be helped. It's a busy season and these things will happen.
I wanted to make brown rice with the salmon but it takes so long to cook which is probably why I was avoiding the meal preparation in the first place. I really need to buy a rice steamer with a timer so that I can come home to cooked rice, but I just haven't made it a purchasing priority and we're still getting over the juicer purchase! I noticed that the cooking instructions on the quinoa that I bought at Costco last week read that it cooks in 20 minutes. Really? That was downright encouraging to me. I made quinoa for the first time in my life. Quinoa and steamed broccolli were my supper.
My house is looking a little (okay, alot) neglected these days so tonight I took the time to really clean my kitchen while doing the dishes. My children are learning how to do this chore but it never looks as good as when I get in there. It felt really good.
Once my kitchen was clean I was inspired by thirst to juice the two pears that I have brought in my lunch the last couple days and forgotten to eat along with a lemon. Very refreshing! Yum.
Once my juicer was clean I decided to make another batch of Peanut Butter Oatmeal cookies from "Cookies" and they turned out even better than before. This was because I used the superior Medjool dates and I tripled the peanut butter. Wonderful!!! If I had any unsweetened coconut in the house, I would have added that too and they would have been perfect.
I'm tired but my kitchen is clean, I've used up some food that needed to be used, and I made some excellent cookies to enjoy over the next few days. Not bad after a long day at work.
It will get better.
It's been a busy time at work but I am literally a week away from a major project completion and less than a month away from our family vacation. I'm looking forward to a major slow down so I can recouperate!
Tonight I got home later than usual because there were errands to run. I didn't want to cook but I had to confront the salmon that I had defrosted two nights ago. I grilled it but after one bite, pushed it away and warned my family that it might be spoiled. They went ahead and ate it--I hope they are okay. I was feeling badly for ruining such a wonderful and expensive food that I should have enjoyed, but decided not to dwell on what cannot be helped. It's a busy season and these things will happen.
I wanted to make brown rice with the salmon but it takes so long to cook which is probably why I was avoiding the meal preparation in the first place. I really need to buy a rice steamer with a timer so that I can come home to cooked rice, but I just haven't made it a purchasing priority and we're still getting over the juicer purchase! I noticed that the cooking instructions on the quinoa that I bought at Costco last week read that it cooks in 20 minutes. Really? That was downright encouraging to me. I made quinoa for the first time in my life. Quinoa and steamed broccolli were my supper.
My house is looking a little (okay, alot) neglected these days so tonight I took the time to really clean my kitchen while doing the dishes. My children are learning how to do this chore but it never looks as good as when I get in there. It felt really good.
Once my kitchen was clean I was inspired by thirst to juice the two pears that I have brought in my lunch the last couple days and forgotten to eat along with a lemon. Very refreshing! Yum.
Once my juicer was clean I decided to make another batch of Peanut Butter Oatmeal cookies from "Cookies" and they turned out even better than before. This was because I used the superior Medjool dates and I tripled the peanut butter. Wonderful!!! If I had any unsweetened coconut in the house, I would have added that too and they would have been perfect.
I'm tired but my kitchen is clean, I've used up some food that needed to be used, and I made some excellent cookies to enjoy over the next few days. Not bad after a long day at work.
It will get better.
Wednesday, March 17, 2010
Ode to Kefir
I was introduced to kefir several years ago while I was fitness instructing, but I can't remember who educated me on this excellent food. I had a Kefir-based protein shake in the change room after my shower almost every day. I know my beverage ritual was a curiosity to many. I'm not really sure why I stopped using this valuable ingredient, but today I began again.
Kefir, in layman's terms, is a liquidy, yogurt-like food that is more sour and potent than it's thicker, creamier cousin.
When you take the lid off the container you will immediately assume it's past it's due date but the label assures you that the bloated foil seal is just the result of the fermentation process.
Kefir is choc full of "good bacteria" and is truely active when you consume it.
I've never been one to suffer traditional women's ailments in the yeast department, but I figure good bacteria is not a bad thing. Usually an abundant supply of good bacteria is helpful to women but I noticed that overdoing the Kefir consumption had the potential to knock my usual body chemistry off balance. This was easily corrected by cutting down to only a few servings a week. I'm more convinced than ever that more of a good thing is not necessarily better.
Recently, a friend of mine was looking for Kefir seeds which I presumed she wanted in order to make her own Kefir starter. The memory of my former use of this healthy food came back to me and it didn't take long for Kefir to make it back into my grocery cart. I buy mine from the Superstore in the Natural Foods dairy case.
So drink Kefir my friends, live long, and prosper!
Kefir, in layman's terms, is a liquidy, yogurt-like food that is more sour and potent than it's thicker, creamier cousin.
When you take the lid off the container you will immediately assume it's past it's due date but the label assures you that the bloated foil seal is just the result of the fermentation process.
Kefir is choc full of "good bacteria" and is truely active when you consume it.
I've never been one to suffer traditional women's ailments in the yeast department, but I figure good bacteria is not a bad thing. Usually an abundant supply of good bacteria is helpful to women but I noticed that overdoing the Kefir consumption had the potential to knock my usual body chemistry off balance. This was easily corrected by cutting down to only a few servings a week. I'm more convinced than ever that more of a good thing is not necessarily better.
Recently, a friend of mine was looking for Kefir seeds which I presumed she wanted in order to make her own Kefir starter. The memory of my former use of this healthy food came back to me and it didn't take long for Kefir to make it back into my grocery cart. I buy mine from the Superstore in the Natural Foods dairy case.
So drink Kefir my friends, live long, and prosper!
Kefir Protein Shake
1 c Plain, Unsweetened Kefir
1/2 c Frozen Blueberries
1/2 Frozen Banana
1 scoop Vanilla Protein Powder
2 ice cubes (optional)
Tuesday, March 16, 2010
When to Decide
Yesterday, as on many days, there were assorted treats left on the staff kitchen table for anyone to eat. On this ocassion, the first I remember, there was also a bowl of grapes. Yum!
I also benefitted from my dad's cut cantelope which Stephanie, my co-worker, cut up for him. Whenever dad brings fruit from home, Stephanie cuts it up so he can eat it during his meetings and inevidably I manage to get a bit of it, invited or not. Steph jokes about job security and we laugh but the truth is that Steph is probably the biggest support I have at work because of her willingness to cut dad's fruit and make salads when anybody brings greens from home. Thank you Stephanie!
Back to yesterday.
I was wearing a new suit and didn't want to spill my lunch on it as I often do when I attempt to eat at my desk, so I sat at the dessert-laden table. I was thoroughly enjoying my Turkey/Veggie Lasagna and the converstion with co-workers when one of the pastors came in. He stood at the table and seemed to be staring intently at the hot chili-dark chocolate and brownies with cream cheese icing. I couldn't help but notice and I know this pastors efforts in the past to keep his appetite in check.
I also benefitted from my dad's cut cantelope which Stephanie, my co-worker, cut up for him. Whenever dad brings fruit from home, Stephanie cuts it up so he can eat it during his meetings and inevidably I manage to get a bit of it, invited or not. Steph jokes about job security and we laugh but the truth is that Steph is probably the biggest support I have at work because of her willingness to cut dad's fruit and make salads when anybody brings greens from home. Thank you Stephanie!
Back to yesterday.
I was wearing a new suit and didn't want to spill my lunch on it as I often do when I attempt to eat at my desk, so I sat at the dessert-laden table. I was thoroughly enjoying my Turkey/Veggie Lasagna and the converstion with co-workers when one of the pastors came in. He stood at the table and seemed to be staring intently at the hot chili-dark chocolate and brownies with cream cheese icing. I couldn't help but notice and I know this pastors efforts in the past to keep his appetite in check.
"Are you trying to decide whether to go for the desserts or the grapes?" I asked him jokingly.Great answer! I was delighted at the wisdom of his answer and couldn't help but laugh out loud as I got up from the table.
He smiled and said the most profound thing in response.
"Melissa, I made that choice this morning."
"I did too!" I exclaimed, "I made that decision on Jan 3rd of this year."As I cleaned my dishes and went on with my day I felt happy because I truely had decided and having done so for an extended period of time, potential temptations no longer have the power over me that they used to. It made me realize that long term success isn't just what you decide but when you decide!
Monday, March 15, 2010
Process of Elimination
One part of a healthy lifestyle is regular cleansing. Internal cleansing, that is. This is only a part of Pillar #5 which is "Detoxification". I've been detoxing with a favorite cleanse for a couple weeks now as preparation for a more intense heavy metal cleanse (more about this later) to help rid myself of mercury built up in my system due to childhood immunizations, metal fillings, and other unknown sources.
There are many different cleanses with many different purposes & claims on the market. I am not the most educated person on the subject, nor do I want to be, but I do have opinions.
The cleanse product I have been the most successful at completing (actually, the only one I have completed as prescribed) and seen the most recognizable results from is Renew Life's "Cleanse Smart". No shakes, drinks or teas...just two herbal capsules in the morning and two before bed for 30 days. It's available at local nutrition stores for a reasonable price. Easy.
I definitely prefer this to trying to recruit your friends & relatives into buying or selling a line of products and constant solicitation to sign up for a business you weren't looking for or pressure to buy on a regular basis. Just go to your local health food store whenever you feel the need and discreetly purchase a box of Cleanse Smart. No one has to know and it doesn't have to be the focus of your life.
The few times I completed the Cleanse Smart regimen, I and others around me, noticed a significant improvement in my complexion. This leads me to believe that the root cause of my complexion issues are to be found in my digestive system. A couple weeks after the cleanse is over, my skin usually goes back to normal. Too bad it's not recommended to stay on a cleanse indefinitely...
For those who have never used a cleanse before, Renew Life makes a product called "First Cleanse" which is a gentle two-week regimen. I found it very gentle and have never used it after that initial trial before moving on to Cleanse Smart.
Renew Life also makes a fiber powder that they recommend you take along with your cleanse. I tried it once and not only did it taste horrible to me, but I found it made the typical cleanse symptoms much worse. No more needs saying. I stopped taking the fiber and gave it to a friend. Have never attempted to take that fiber again!
There are many different cleanse products on the market and herbal cleanses are certainly not the only way to detoxify, but I'll blog about more about that another time. Right now, I think I need to use the facilities...
There are many different cleanses with many different purposes & claims on the market. I am not the most educated person on the subject, nor do I want to be, but I do have opinions.
The cleanse product I have been the most successful at completing (actually, the only one I have completed as prescribed) and seen the most recognizable results from is Renew Life's "Cleanse Smart". No shakes, drinks or teas...just two herbal capsules in the morning and two before bed for 30 days. It's available at local nutrition stores for a reasonable price. Easy.
I definitely prefer this to trying to recruit your friends & relatives into buying or selling a line of products and constant solicitation to sign up for a business you weren't looking for or pressure to buy on a regular basis. Just go to your local health food store whenever you feel the need and discreetly purchase a box of Cleanse Smart. No one has to know and it doesn't have to be the focus of your life.
The few times I completed the Cleanse Smart regimen, I and others around me, noticed a significant improvement in my complexion. This leads me to believe that the root cause of my complexion issues are to be found in my digestive system. A couple weeks after the cleanse is over, my skin usually goes back to normal. Too bad it's not recommended to stay on a cleanse indefinitely...
For those who have never used a cleanse before, Renew Life makes a product called "First Cleanse" which is a gentle two-week regimen. I found it very gentle and have never used it after that initial trial before moving on to Cleanse Smart.
Renew Life also makes a fiber powder that they recommend you take along with your cleanse. I tried it once and not only did it taste horrible to me, but I found it made the typical cleanse symptoms much worse. No more needs saying. I stopped taking the fiber and gave it to a friend. Have never attempted to take that fiber again!
There are many different cleanse products on the market and herbal cleanses are certainly not the only way to detoxify, but I'll blog about more about that another time. Right now, I think I need to use the facilities...
Sunday, March 14, 2010
On a Date
An unexpected pleasure I've discovered recently is the humble date. Since childhood I've been wary & suspicious of this natural food. Anything that resembles a dead cockroach or a part of the male anatomy (this was Shawn's recent observation) is easy to pass up. I also had difficulty differentiating dates from prunes which to me resemble large raisins. Raisins are another food that I'm not fond of except maybe the chocolate-covered version. In addition to this I also took an extreme dislike to fig neutons as a child and I've noticed "figs & dates" to be almost synonymous in conversation. Date squares looked unappealing when compared with the sugary and chocolaty alternatives.
You can imagine how surprising it was for me to discover that I actually like dates! The wooing began with my introduction to Yuckies (see "Nana, Llove You") and later with the making of homemade Peanut Butter-Oatmeal Cookies (see "Cookies"). A new appreciation for this naturally sweet fruit was born.
Under my sister's advisement I bought a better brand of dates that are larger than the initial ones I tried from the Bulk Barn. These Medjool dates are imported from Israel. The cashier's assistant at Costco informed me that a local store he knows of that brings in the best, fresh dates that he has ever tasted. Seems even dates can vary in quality...and price. Who knew?
Later I spotted a product I had never noticed before and even if I did, I wouldn't have been interested. It was pureed dates and almonds rolled in shredded coconut. Three ingredients and that is all. This product was made with Medjool dates too so I purchased a package and was delighted with it's taste. Even my daughter enjoyed it. Predictably my husband and son rejected the treat after a manditory taste test. Oh well, more dates for me!
You can imagine how surprising it was for me to discover that I actually like dates! The wooing began with my introduction to Yuckies (see "Nana, Llove You") and later with the making of homemade Peanut Butter-Oatmeal Cookies (see "Cookies"). A new appreciation for this naturally sweet fruit was born.
Under my sister's advisement I bought a better brand of dates that are larger than the initial ones I tried from the Bulk Barn. These Medjool dates are imported from Israel. The cashier's assistant at Costco informed me that a local store he knows of that brings in the best, fresh dates that he has ever tasted. Seems even dates can vary in quality...and price. Who knew?
Later I spotted a product I had never noticed before and even if I did, I wouldn't have been interested. It was pureed dates and almonds rolled in shredded coconut. Three ingredients and that is all. This product was made with Medjool dates too so I purchased a package and was delighted with it's taste. Even my daughter enjoyed it. Predictably my husband and son rejected the treat after a manditory taste test. Oh well, more dates for me!
Saturday, March 13, 2010
Perfection
Life is not perfect.
A couple weeks ago I forgot to bring my laptop home which was a disaster because Thursday PM at the Cassidy's is all business. Shawn "does" the money on our computer and I typically plan my meals as I mentioned in "Success Secrets". This time I was at a loss, but I figured I'd be okay without a meal plan since I kind of have the whole thing in my head. Big mistake.
I bought the usual items that I buy for all the meals we eat. No problem.
I didn't take into consideration how busy I would be with work. For the month of March my job "overflows it's banks" while I plan and execute our annual national conference.
All of a sudden I'm staying late at work and Shawn is picking up the slack. The vegetables I've purchased are slowly wilting in the fridge and the meat I've defrosted for dinner is still waiting when I get home late, hungry & tired.
In particular, a couple nights ago, I came home at 7pm to find the ground turkey back in the fridge and the smell of burnt pancakes in the air. No dinner for me because they figured I wouldn't eat the pancakes (they gave the leftovers to neighborhood kids!) and although they're right, I feel a little neglected. At moments like these I really wish I had a mom to take care of me. Oh yeah, I forgot for a moment that I am the mom!
I'm not up to fixing a healthful, balanced meal so I put a pot of water on for pasta and begin tweaking that meal plan. I'm a bit bleary eyed but there's no way I'm going to start another 2 weeks unprepared, especially with conference travel approaching. That and the only opportunity I have to do the shopping is the next day after work. I eat the pasta at 7:30pm and am in bed by 9pm.
The next morning I find myself scrambling to find a suitable lunch. I end up grabbing a shrivelled and slightly moldy yam to bake at work and any quick bars, shakes and trail mix I can find. I made a decent vegetable omelet for breakfast but didn't have time to fix any veggies for other meals. I forgot to make any plans at all for dinner.
At lunch I realize that the baked yam is not enough and I'm really craving protein so I pay for a piece of chicken that is ordered in for the volunteers. My whole body relaxes. Something about cooked animal protein (sorry vegetarians) signals my body that I have eaten a "real" meal.
After work it's off to the grocery store and the plan is executed perfectly. Everything we need for a successful couple weeks is bought except for the veggies. I need to take an inventory of what we have at home and go to the produce market the next morning because they closed before I left work. By the time I'm finished I get a call from Shawn saying pizza has been ordered and I need to pick it up. We have somewhere we need to be in a couple hours so I'm grateful dinner has been taken care of no matter what it is.
As I put away the groceries later I see those wilting two-week old veggies and the ground turkey meat still waiting to be cooked and sigh. Maybe tomorrow.
A couple weeks ago I forgot to bring my laptop home which was a disaster because Thursday PM at the Cassidy's is all business. Shawn "does" the money on our computer and I typically plan my meals as I mentioned in "Success Secrets". This time I was at a loss, but I figured I'd be okay without a meal plan since I kind of have the whole thing in my head. Big mistake.
I bought the usual items that I buy for all the meals we eat. No problem.
I didn't take into consideration how busy I would be with work. For the month of March my job "overflows it's banks" while I plan and execute our annual national conference.
All of a sudden I'm staying late at work and Shawn is picking up the slack. The vegetables I've purchased are slowly wilting in the fridge and the meat I've defrosted for dinner is still waiting when I get home late, hungry & tired.
In particular, a couple nights ago, I came home at 7pm to find the ground turkey back in the fridge and the smell of burnt pancakes in the air. No dinner for me because they figured I wouldn't eat the pancakes (they gave the leftovers to neighborhood kids!) and although they're right, I feel a little neglected. At moments like these I really wish I had a mom to take care of me. Oh yeah, I forgot for a moment that I am the mom!
I'm not up to fixing a healthful, balanced meal so I put a pot of water on for pasta and begin tweaking that meal plan. I'm a bit bleary eyed but there's no way I'm going to start another 2 weeks unprepared, especially with conference travel approaching. That and the only opportunity I have to do the shopping is the next day after work. I eat the pasta at 7:30pm and am in bed by 9pm.
The next morning I find myself scrambling to find a suitable lunch. I end up grabbing a shrivelled and slightly moldy yam to bake at work and any quick bars, shakes and trail mix I can find. I made a decent vegetable omelet for breakfast but didn't have time to fix any veggies for other meals. I forgot to make any plans at all for dinner.
At lunch I realize that the baked yam is not enough and I'm really craving protein so I pay for a piece of chicken that is ordered in for the volunteers. My whole body relaxes. Something about cooked animal protein (sorry vegetarians) signals my body that I have eaten a "real" meal.
After work it's off to the grocery store and the plan is executed perfectly. Everything we need for a successful couple weeks is bought except for the veggies. I need to take an inventory of what we have at home and go to the produce market the next morning because they closed before I left work. By the time I'm finished I get a call from Shawn saying pizza has been ordered and I need to pick it up. We have somewhere we need to be in a couple hours so I'm grateful dinner has been taken care of no matter what it is.
As I put away the groceries later I see those wilting two-week old veggies and the ground turkey meat still waiting to be cooked and sigh. Maybe tomorrow.
Thursday, March 11, 2010
Beverage Babble
I finally worked up my courage to try another vegetable juice recipe. My aversion to this form of vegetable consumption is almost comical when I think about it. These are all foods I gladly eat in their raw and cooked states. I like them! I'm not sure why drinking them is so repulsive to me.
I have tried to drink V8 juice repeatedly in the past. I unsuccessfully willed myself to try and enjoy this beverage that is so welcome in almost any diet. I couldn't do it. I felt like I was drinking spaghetti sauce...a food I prefer hot and served over pasta!
With all these prejudices in place I didn't expect to like the juice I prepared. I was pleasantly surprised when it tasted alright. I still sipped it tentatively compared with the uninhibited draughts I would take from fruit juice, but I was able to drink the whole thing. Score 1 point for a healthy lifestyle!
To reward myself for my act of bravery in extending beyond my comfort zone, I chose a fruit juice recipe to try next. This I am looking forward to!
I have finally found a hot beverage that is pleasurable and reasonably healthy. It is my own version of homemade hot cocoa. Since it is now widely accepted that dark chocolate has certain health properties, I decided to indulge. I was unable to find organic dark cocoa powder but then I decided that if chocolate bars rate their percentage based on cocoa content versus other ingredients then any organic cocoa void of sugar and fat should be 100% dark chocolate. Might be completely wrong but hey, works for now!
I'm aware of the controversy over cow's milk but that's where I am comfortable for now because of taste and budget. I compensate by only using a 1/2 cup in this recipe. I enjoy it immensely, especially when I'm up really early, but I wondered if I was enjoying it too much. I gave Shawn a sip and he grimaced like I had just poisoned him and exclaimed, "What is this?". No guilt, it's definitely a healthy food.
I have tried to drink V8 juice repeatedly in the past. I unsuccessfully willed myself to try and enjoy this beverage that is so welcome in almost any diet. I couldn't do it. I felt like I was drinking spaghetti sauce...a food I prefer hot and served over pasta!
With all these prejudices in place I didn't expect to like the juice I prepared. I was pleasantly surprised when it tasted alright. I still sipped it tentatively compared with the uninhibited draughts I would take from fruit juice, but I was able to drink the whole thing. Score 1 point for a healthy lifestyle!
Elaine's Vegetable Garden
1 Tomato
1 Red Pepper, small
1 Carrot
1/2 Yam
2 Stalks Celery
To reward myself for my act of bravery in extending beyond my comfort zone, I chose a fruit juice recipe to try next. This I am looking forward to!
Sugarless Lemonade
2 Apples
1/2 Lemon
I have finally found a hot beverage that is pleasurable and reasonably healthy. It is my own version of homemade hot cocoa. Since it is now widely accepted that dark chocolate has certain health properties, I decided to indulge. I was unable to find organic dark cocoa powder but then I decided that if chocolate bars rate their percentage based on cocoa content versus other ingredients then any organic cocoa void of sugar and fat should be 100% dark chocolate. Might be completely wrong but hey, works for now!
I'm aware of the controversy over cow's milk but that's where I am comfortable for now because of taste and budget. I compensate by only using a 1/2 cup in this recipe. I enjoy it immensely, especially when I'm up really early, but I wondered if I was enjoying it too much. I gave Shawn a sip and he grimaced like I had just poisoned him and exclaimed, "What is this?". No guilt, it's definitely a healthy food.
Healthy Hot Cocoa
1/2 cup milk
1 Tbs Organic Cocoa Powder
1/2 Tbs Maple Syrup
1/2 cup water, boiled
Wisk first 3 ingredients in small pan over medium heat while kettle comes to boil. Add water and continue to heat until desired temperature is reached. Do not bring to boil.
Wednesday, March 10, 2010
Success Secret
One habit that is pivotal to long term success in my desire to eat healthfully is the planning & displaying of my projected meal plan. I have tried navigating my days with and without this aid and the results are palpable. I simply eat more wholesome, balanced meals and gravitate to better choices when I have a map to follow. Not somebody elses idea of what I should and shouldn't eat, but my own.
I shop every two weeks now so I need to plan carefully to ensure that I buy everything we will need and in proper quantities. By sitting down for hour or so every other week and typing this info into a Word template that I use over and over again, I save hours in shopping, many $ in impulsive buys, several unnecessary trips to the market, and I set the tone for positive food choices every day. Why would I NOT do this for myself?
A friend was discussing "You on a Diet" and it's theory about automating your food choices. They said that for the sake of simplicity it is better to map out one healthy meal and then repeat that meal daily leaving the other meals free for variety. I understand what they are trying to say but after years of attempting this approach off and on, I have experienced mutany on a phychological level. While certain foods are welcome to reappear in my diet daily, identical meal combinations are not. I am much more in favour of an automated meal "rotation" in which a series of acceptable meals are suggested. This leaves room for variety, mood, time, and social changes which may make a meal substitution not only pleasurable, but practical.
An example of this would be that I typically prefer an energy drink for my midmorning snack. I enjoy several different combinations and couldn't imagine limiting myself to one drink formula day after day, but the concept of a energy drink is a recurring theme. I currently alternate between a Chocolate Isogenix Shake, Carrot/Apple Juice, and an Orange/Banana/Strawberry/Vanilla Protein Shake. I would rotate other combinations too as I remember or discover them.
The other benefit to advance meal planning is that I avoid frustration at not having the necessary ingredients on hand as I need them. My planning & shopping are not perfect and sometimes food disappears or goes bad before I get to it, but the overall objective is achieved.
Following this approach I plan the best I can, my projected eating plan is posted on the fridge and then used as a visual cue to making healthier, varied meals throughout my week.
I shop every two weeks now so I need to plan carefully to ensure that I buy everything we will need and in proper quantities. By sitting down for hour or so every other week and typing this info into a Word template that I use over and over again, I save hours in shopping, many $ in impulsive buys, several unnecessary trips to the market, and I set the tone for positive food choices every day. Why would I NOT do this for myself?
A friend was discussing "You on a Diet" and it's theory about automating your food choices. They said that for the sake of simplicity it is better to map out one healthy meal and then repeat that meal daily leaving the other meals free for variety. I understand what they are trying to say but after years of attempting this approach off and on, I have experienced mutany on a phychological level. While certain foods are welcome to reappear in my diet daily, identical meal combinations are not. I am much more in favour of an automated meal "rotation" in which a series of acceptable meals are suggested. This leaves room for variety, mood, time, and social changes which may make a meal substitution not only pleasurable, but practical.
An example of this would be that I typically prefer an energy drink for my midmorning snack. I enjoy several different combinations and couldn't imagine limiting myself to one drink formula day after day, but the concept of a energy drink is a recurring theme. I currently alternate between a Chocolate Isogenix Shake, Carrot/Apple Juice, and an Orange/Banana/Strawberry/Vanilla Protein Shake. I would rotate other combinations too as I remember or discover them.
The other benefit to advance meal planning is that I avoid frustration at not having the necessary ingredients on hand as I need them. My planning & shopping are not perfect and sometimes food disappears or goes bad before I get to it, but the overall objective is achieved.
Following this approach I plan the best I can, my projected eating plan is posted on the fridge and then used as a visual cue to making healthier, varied meals throughout my week.
Tuesday, March 9, 2010
Marijuana?
I was recently sitting for some friends and when it was time to give the little ones a bedtime snack I was introduced to another player in the health food cast.
As I stood with the fridge door yawning open my eyes were drawn to a large yogurt-like tub with the words "Hemp Hearts" printed across the label. I picked it up with interest, shrugged at this unknown food and placed it back on the shelf. Going to have ask about this later.
My biggest surprise came when the two year old boy beside me said, "I want hemp hearts with yogurt please". I tried to imagine my children asking for such a nutritous snack and had to chuckle. Anything could happen, I guess.
Well there was no yogurt so the little guy had to settle for crackers & cheese but I went back to the container to read the label more closely and to take a small taste sample. Nutty and quite pleasant. Like broken up sunflower seeds. Turns out this food is high in protein, low in carbohydrates & contains healthy fat. Not only does it enhance the food it's served with, but it keeps the body satiated longer and contributes to better digestion & elimination. Where do I sign up?
My husband was equally interested but for different reasons. Isn't hemp part of the marijuana plant? Yes it is, we found out later, but not the part that is illegal. We had all sorts of uneducated theories about the growing and separating of the beneficial from the medicinal. This would make an interesting research project.
So Hemp Hearts are now officially on my grocery list and I am constantly amazed at how much I have yet to learn about nutrition and it's application in my own life.
As I stood with the fridge door yawning open my eyes were drawn to a large yogurt-like tub with the words "Hemp Hearts" printed across the label. I picked it up with interest, shrugged at this unknown food and placed it back on the shelf. Going to have ask about this later.
My biggest surprise came when the two year old boy beside me said, "I want hemp hearts with yogurt please". I tried to imagine my children asking for such a nutritous snack and had to chuckle. Anything could happen, I guess.
Well there was no yogurt so the little guy had to settle for crackers & cheese but I went back to the container to read the label more closely and to take a small taste sample. Nutty and quite pleasant. Like broken up sunflower seeds. Turns out this food is high in protein, low in carbohydrates & contains healthy fat. Not only does it enhance the food it's served with, but it keeps the body satiated longer and contributes to better digestion & elimination. Where do I sign up?
My husband was equally interested but for different reasons. Isn't hemp part of the marijuana plant? Yes it is, we found out later, but not the part that is illegal. We had all sorts of uneducated theories about the growing and separating of the beneficial from the medicinal. This would make an interesting research project.
So Hemp Hearts are now officially on my grocery list and I am constantly amazed at how much I have yet to learn about nutrition and it's application in my own life.
Monday, March 8, 2010
Sweet Sleep
The second pillar of health according to Dr. Don Colbert is Sleep & Rest. I have some very good habits in the sleep department but was surprised at how much I benefited from this chapter. We already keep our bedroom tv and clutter free, retire early, and endeavour to do more quiet & restful activities in the hour before bed. I also find that regular exercise helps me feel more tired at bedtime--but not if done too late in the day!
Most mothers can attest to the challenge of getting adequate amounts of sleep and rest while our children are young. Reading this, I apologize in advance to all you who have little ones who infringe on your nightly rest! I am way past that stage now but due to hormonal changes I now face strange new sleep disruptions. Temperature fluxuations, disturbing dreams, panic attacks and plain old insomnia are new obstacles for me to overcome. Used to be that my biggest problems were caffeine intake, trying to finish my work so I could get to bed or being too excited or troubled to fall asleep right away.
Then there is the snoring...
My husband snores. Not just a little either. It has been recorded and played back to him. When he snores in our bedroom with the door closed, you can hear it downstairs. I knew this was an irritation to my sleep but in the past year with my own growing sleep issues, it has become more disruptive.
We tried Breathe Right strips for Shawn who has been tested twice for sleep apnea, but they only help if the snoring is nasal which on many occasions it isn't. We are still looking for resolution in this area as the only solution is for us to sleep separately on evenings that are particularly troubled and neither of us really like that option. Any suggestions?
One recommendation that I have found very helpful was using an air purifier by my bed to create "white noise". My dear husband uses earplugs (to block out his own snoring perhaps?) and I have found that I am alert to every little noise that I hear during the night because of this. The hum of the purifier blocks out many of the little disruptions within & without the house that bring me out of sleep prematurely.
The quality of a good's night sleep makes a huge difference in my ability to make better choices and enjoy my day. I find that I have to honour my sleep time by not overcrowding my schedule and using those valuable night-time hours to get ahead in my tasks except on occasion. I'm glad that I stopped having caffeine daily and have learned to listen to my body's naturally-occuring demand for zzzzz...even if it means that I can't survive on 5-6 hours sleep anymore!
Most mothers can attest to the challenge of getting adequate amounts of sleep and rest while our children are young. Reading this, I apologize in advance to all you who have little ones who infringe on your nightly rest! I am way past that stage now but due to hormonal changes I now face strange new sleep disruptions. Temperature fluxuations, disturbing dreams, panic attacks and plain old insomnia are new obstacles for me to overcome. Used to be that my biggest problems were caffeine intake, trying to finish my work so I could get to bed or being too excited or troubled to fall asleep right away.
Then there is the snoring...
My husband snores. Not just a little either. It has been recorded and played back to him. When he snores in our bedroom with the door closed, you can hear it downstairs. I knew this was an irritation to my sleep but in the past year with my own growing sleep issues, it has become more disruptive.
We tried Breathe Right strips for Shawn who has been tested twice for sleep apnea, but they only help if the snoring is nasal which on many occasions it isn't. We are still looking for resolution in this area as the only solution is for us to sleep separately on evenings that are particularly troubled and neither of us really like that option. Any suggestions?
One recommendation that I have found very helpful was using an air purifier by my bed to create "white noise". My dear husband uses earplugs (to block out his own snoring perhaps?) and I have found that I am alert to every little noise that I hear during the night because of this. The hum of the purifier blocks out many of the little disruptions within & without the house that bring me out of sleep prematurely.
The quality of a good's night sleep makes a huge difference in my ability to make better choices and enjoy my day. I find that I have to honour my sleep time by not overcrowding my schedule and using those valuable night-time hours to get ahead in my tasks except on occasion. I'm glad that I stopped having caffeine daily and have learned to listen to my body's naturally-occuring demand for zzzzz...even if it means that I can't survive on 5-6 hours sleep anymore!
Sunday, March 7, 2010
Buffet Me
I recently had the opportunity to go to an exclusive buffet for free due to a marketing promotion. The price is usually $30 per person and we rarely splurge in the entertainment department so the likelihood of us going at our own expense was nil. I typically am not fond of buffet restaurants, but my curiosity was peaked because I'd heard such great reviews about the offerings at this one.
One reason I don't care for all-you-can eat establishments is because the food quality tends to be poorer than when food is made to order and served in reasonable portions. The food is often not as hot and gets dried out because it sits under heat lamps until someone comes along. I'm also of the opinion that any restaurant where you have to "get" your own food is "fast food". I don't mind fast food now and then but it's so much nicer to be waited on.
Buffets are also prime hangouts for people with runaway appetites and if you read "The Balance", well, you know how I feel about that. The "this place isn't going to make any money on me" dialogue isn't flattering. I noticed a sign at the entrance saying diners were limited to 1 1/2 hours of eating. Wow, that is a long time when you don't have to wait for food to be ordered, prepared or served.
Buffets are nice for families or groups who are challenged to find an establishment that can offer all the varying types of food that everyone will enjoy. My children are still young and their appetites somewhat limited but I may be more interested in buffets when they reach adolescence and begin eating bigger portions!
Another reason that buffets are a lousy option for me is that I simply refuse to eat food in the quantities that would make this dining a reasonable purchase. One plate of food for me is plenty--remember I'm fairly short. At least in a regular restaurant if I can't finish my portion I am free to take it with me. There is more waste at buffets too. Apt to try foods that have never been tried or just disappointed with old favorites, plates are set aside with food still on them and new plates are filled.
With all these opinions firmly rooted, I embarked upon this buffet with interest. I took a sampling of protein, vegetables and carbs and in the end my favorites were the BBQ ribs and grilled shrimp skewers. I think this rather comical because these are foods that I do not buy, prepare or order often. I guess my tastebuds appreciated the change.
For dessert I was thrilled to find a grand selection of fruit including whole strawberries! No dark chocolate, but maybe that was expecting too much.
I left feeling comfortably full, grateful for the experience but just as reassured as ever that this dining option is not my favorite.
One reason I don't care for all-you-can eat establishments is because the food quality tends to be poorer than when food is made to order and served in reasonable portions. The food is often not as hot and gets dried out because it sits under heat lamps until someone comes along. I'm also of the opinion that any restaurant where you have to "get" your own food is "fast food". I don't mind fast food now and then but it's so much nicer to be waited on.
Buffets are also prime hangouts for people with runaway appetites and if you read "The Balance", well, you know how I feel about that. The "this place isn't going to make any money on me" dialogue isn't flattering. I noticed a sign at the entrance saying diners were limited to 1 1/2 hours of eating. Wow, that is a long time when you don't have to wait for food to be ordered, prepared or served.
Buffets are nice for families or groups who are challenged to find an establishment that can offer all the varying types of food that everyone will enjoy. My children are still young and their appetites somewhat limited but I may be more interested in buffets when they reach adolescence and begin eating bigger portions!
Another reason that buffets are a lousy option for me is that I simply refuse to eat food in the quantities that would make this dining a reasonable purchase. One plate of food for me is plenty--remember I'm fairly short. At least in a regular restaurant if I can't finish my portion I am free to take it with me. There is more waste at buffets too. Apt to try foods that have never been tried or just disappointed with old favorites, plates are set aside with food still on them and new plates are filled.
With all these opinions firmly rooted, I embarked upon this buffet with interest. I took a sampling of protein, vegetables and carbs and in the end my favorites were the BBQ ribs and grilled shrimp skewers. I think this rather comical because these are foods that I do not buy, prepare or order often. I guess my tastebuds appreciated the change.
For dessert I was thrilled to find a grand selection of fruit including whole strawberries! No dark chocolate, but maybe that was expecting too much.
I left feeling comfortably full, grateful for the experience but just as reassured as ever that this dining option is not my favorite.
Saturday, March 6, 2010
Juice Anyone?
I finally caved and bought the Jack Lalane Juicer I have been drooling over. I am determined to extend my juicing past fruit and into the realm of serious vegetables. Looking through the recipes that were included I selected some that looked reasonably sane.
I made one one of the recipes for Shawn and I as he was getting over the flu. He was unsure about what was safe to eat and I figured a healthy vegetable drink with ginger instead of traditional gingerale was just the thing. We both hated it. I took our glasses and juiced in an apple which I thought made it much better but Shawn could only finish half and asked me not to juice for him again. The kids wouldn't even try a sip!
Taking another try at it, this time with a safer recipe, I made another juice. This one was fruit-based but different than the standard apple I feel safe with. I liked it very much. Shawn consented to try again but still doesn't like the ginger.
I have picked out yet another vegetable juice recipe to try, but am having to work up my courage to actually make and drink it. I want to try different combinations again and again until I develop a taste for something that could greatly enrich my nutrition. If drinking healthy juices was immediately pleasurable, everyone would be drinking them instead of other beverages!
I made one one of the recipes for Shawn and I as he was getting over the flu. He was unsure about what was safe to eat and I figured a healthy vegetable drink with ginger instead of traditional gingerale was just the thing. We both hated it. I took our glasses and juiced in an apple which I thought made it much better but Shawn could only finish half and asked me not to juice for him again. The kids wouldn't even try a sip!
Cleanse Drink
1/4 head cabbage
2 carrots
1" ginger root
Taking another try at it, this time with a safer recipe, I made another juice. This one was fruit-based but different than the standard apple I feel safe with. I liked it very much. Shawn consented to try again but still doesn't like the ginger.
Morning Tonic
1 grapefruit, peeled
1 carrot
1/2" ginger root
5 prunes
I have picked out yet another vegetable juice recipe to try, but am having to work up my courage to actually make and drink it. I want to try different combinations again and again until I develop a taste for something that could greatly enrich my nutrition. If drinking healthy juices was immediately pleasurable, everyone would be drinking them instead of other beverages!
Friday, March 5, 2010
Empowerment
Our church has "Empowerment" courses on Wednesday nights and I have taken many that pertain to different areas such as marriage and finances. One that I recently decided to attend is called "Victory over Attitudes, Habits & Addictions". My husband had taken it a couple times and raved about how much it helped him with his issues and I don't disagree.
I guess I felt a little funny about going to a course nicknamed "The Addictions Class" because well...my pride objected. Would people see me there and wonder, "What is her addiction?" What if a more seriously afflicted person were to be bold enough to ask me this to my face, would they think me crazy if I was to tell them that I'm trying to kick my caffeine and sugar habit?
Lately, however, I have decided to overcome my reticence in order to address negative patterns of behaviour that repeat in my life...whether food, relationships or emotional issues. Most experts would agree that just changing the outside is not enough because our behaviour stems from what is inside.
I believe that taking this class will help me identify the thought processes that are holding me back from being truely healthy and I'm committed to giving it my best attention over the next 10 weeks.
We were given a small booklet that is filled with positive confessions to speak out daily and we were asked to refrain from entertaining or expressing any negative thoughts. The idea is to exchange positive for negative and truth for lies.
I've only read the booklet once but I can see clearly how my thinking has become more cynnical and critical over the years and that I desperately need to "reframe" the negative things that come my way.
I'm very excited about 2010 and the flow of beneficial material that has inspired me to continue on to an enhanced lifestyle and hopefully...no definitely...a life-changing, dynamic decade of health!
I guess I felt a little funny about going to a course nicknamed "The Addictions Class" because well...my pride objected. Would people see me there and wonder, "What is her addiction?" What if a more seriously afflicted person were to be bold enough to ask me this to my face, would they think me crazy if I was to tell them that I'm trying to kick my caffeine and sugar habit?
Lately, however, I have decided to overcome my reticence in order to address negative patterns of behaviour that repeat in my life...whether food, relationships or emotional issues. Most experts would agree that just changing the outside is not enough because our behaviour stems from what is inside.
I believe that taking this class will help me identify the thought processes that are holding me back from being truely healthy and I'm committed to giving it my best attention over the next 10 weeks.
We were given a small booklet that is filled with positive confessions to speak out daily and we were asked to refrain from entertaining or expressing any negative thoughts. The idea is to exchange positive for negative and truth for lies.
I've only read the booklet once but I can see clearly how my thinking has become more cynnical and critical over the years and that I desperately need to "reframe" the negative things that come my way.
I'm very excited about 2010 and the flow of beneficial material that has inspired me to continue on to an enhanced lifestyle and hopefully...no definitely...a life-changing, dynamic decade of health!
If you live in Windsor, ON and are interested in taking free Empowerment courses, it's not too late. Just contact Terri at 519-972-5977 for more information.
Thursday, March 4, 2010
Challenges
Did you miss me? I deliberately abstained from blogging to deal with an important issue that surfaced in my life. I have had a very rough week so I ended up deciding, "Forget eating healthy and making good choices!" and have started drinking Free McDonald's coffee and Diet Coke. I even enjoyed the most amazing Cinnabon ever!
JUST KIDDING!
I didn't. I did have a moderate amount of pizza (Shawn treated) and McDonald's but I haven't set specific boundaries in those areas yet so my conscience is clear.
If I had succumbed to my emotions and blown all the work I had done how would you have felt? Disappointed? Understanding? Relieved? Sadisticly happy???
I would have been really, really disappointed in myself so I'm glad I hung on.
I'm not the type who "forgets" to eat but I was surprised a few times to find that I had forgotten breakfast or lunch.
The food I have eaten has been "easy" food that involves little or no preparation. Kashi and Lara bars, trail mix, and the above mentioned fast food. Let's not forget dark chocolate! I brought a salad in my lunch 3 days in a row and couldn't muster up the will to eat it. Not an ideal, healthy week of eating, but considering all, not as bad as it could have been.
In fact, the more mileage I put between me and my old habits, the less I feel their pull. Every crisis I face where I don't turn to caffeine or sugar, the more I think it's going to okay. There are more challenging days ahead but if I make it through March and April intact, it's all good.
This month I am facing a week away from home as I help host a national ministers conference in the Kitchener/Waterloo area. Eating out breakfast, lunch and dinner all week long. The hotel has work-out facilities and a pool, but will I have time and energy to use them?
In April we are headed to Cancun for a well-needed vacation and it will be all-inclusive Mexican food for almost a week. Yup, it's going to be a wild ride, but I'm up to the challenge.
JUST KIDDING!
I didn't. I did have a moderate amount of pizza (Shawn treated) and McDonald's but I haven't set specific boundaries in those areas yet so my conscience is clear.
If I had succumbed to my emotions and blown all the work I had done how would you have felt? Disappointed? Understanding? Relieved? Sadisticly happy???
I would have been really, really disappointed in myself so I'm glad I hung on.
I'm not the type who "forgets" to eat but I was surprised a few times to find that I had forgotten breakfast or lunch.
The food I have eaten has been "easy" food that involves little or no preparation. Kashi and Lara bars, trail mix, and the above mentioned fast food. Let's not forget dark chocolate! I brought a salad in my lunch 3 days in a row and couldn't muster up the will to eat it. Not an ideal, healthy week of eating, but considering all, not as bad as it could have been.
In fact, the more mileage I put between me and my old habits, the less I feel their pull. Every crisis I face where I don't turn to caffeine or sugar, the more I think it's going to okay. There are more challenging days ahead but if I make it through March and April intact, it's all good.
This month I am facing a week away from home as I help host a national ministers conference in the Kitchener/Waterloo area. Eating out breakfast, lunch and dinner all week long. The hotel has work-out facilities and a pool, but will I have time and energy to use them?
In April we are headed to Cancun for a well-needed vacation and it will be all-inclusive Mexican food for almost a week. Yup, it's going to be a wild ride, but I'm up to the challenge.
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