Category: Health

All things medical, including subjects of nutrition, exercise, pain, self-care, and caretaking

Experiencing Beyond Diet #2

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Eating plan: Day 5

So, how’s it going Ms. “Not on a Diet”?

It’s a mixed bag of good and dietary evil. The things I miss are breads and cereals because there are none in this first week. The longing hits me in the morning when there’s nothing to have with my waking cup of coffee. (Ooops, coffee is not on the menu… but you already know I’m being flexible, right?)

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Yep, I just turned a one ounce serving into six ounces. (And I had to have a few more just taking this pic…)

The other thing, the evil of which I speak, is that my weakness for nuts is hijacking my adherence to the plan. Yesterday, the snack of macadamia nuts and something else which I don’t even remember, turned out to be an hour long spree of eating until the container was half empty (a lot of nuts). I was concentrating on some hard computer work and the angst was mitigated by the action of eating and chewing. That and the fact that I just can’t quit when it’s something I like that much. I have packages of walnuts, almonds and macadamia nuts sitting on the counter beckoning to me every time I look in their direction. I feel fatter than I did on Day 1.

One thing I am finding interesting is my daughter’s digital scale. Maybe in other countries they weigh their ingredients all the time but I have never sized portions that way.

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This is a half cup (or it would be if I mashed out all the air spaces)

I know what a half cup of something looks like, but how much is an ounce of nuts? Well, this handy little scale tells me just how much, and sometimes it’s surprising. Is 4 ounces of meat one chicken thigh or two? How much does a slice of deli turkey weigh? It’s all right there, and I’m gradually getting a sense of how to estimate those quantities. Good thing.

 

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Love this digital scale (read thinking of confiscating it…)

Yesterday, I almost stopped in for a Wendy’s Frosty. I was so tempted, but the memory of the macadamia nut binge was still there, thankfully. I resisted.

Isn’t it funny how we habitually think of meals as having certain elements? I had chicken and sautéed spinach for breakfast and although it tasted good, it just wasn’t right somehow…  Would make a great dinner though. I will probably get used to having dinner three times a day, eventually, maybe, I hope.

On with the eating plan, week two shopping trip coming up. I’m wondering what to do with things left over from week one so there will be room in the refrigerator. Perfectly good food should probably be eaten, right?  Just sayin’…

Don’t Say Diet, Please

Shirleyjdietz3 Comments
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Yes, I caved. There are times when advertising actually works.

I should give deliberate thought and action to taking care of my body. Even though I figure God will leave me here as long as he sees fit, I have a choice about some things. Do I want to be old AND miserable, with conditions I could have avoided? Not really. But staying healthy is not as effortless as it seemed to be back a couple of decades ago.

Knowing I was about to have a couple of weeks with only myself to feed (well, except for my daughter’s cats, dog and horses) I decided it would be a good time to try out a new eating plan. I prefer to say eating plan, rather than diet. It sounds more necessary. So I picked an eating plan that sounded a lot like the way I already eat (ensuring success, or nearly so). Appropriately it was called “Beyond Diet”. When my skinny friends on Facebook recommend a plan, I listen. But mostly, it didn’t cost very much and it promised two weeks of not thinking of what to have for dinner.  I’m in.

I went to the store to get food for week 1.  I guess that part went pretty well, and I actually like hanging out in Publix as long as I have a jacket with me. They had almost everything on the rather extensive list, except halibut and unsalted pumpkin seeds.  The food only cost $150 and I was thankful because it would have cost a lot more if I’d gotten everything organic like the list said.

My first big problem was getting it all in the refrigerator at my daughter’s house. Her fridg is full, but there is almost no food in it. She watches a lot of cooking shows and contests so she has weird stuff like coddled cream and Da Nuong and siracha sauce and different colored olives. No food. The bottom shelf has her veterinary vaccines and the cooler where she keeps specimens of stuff I don’t want to think about in connection with eating. I had to get rid of a few things to make room, sorry Jules.

The second big problem, as I forged ahead into day 1, was that I was getting behind in the schedule almost immediately. I had just finished cleaning up after breakfast and it was time for the snack, and then time for lunch.  No kidding, there is something to eat every two hours all day. It’s kind of like being tied up in the kitchen and for a while I considered looking for a plan called “Beyond Eating” so I could get something else done.  Good thing I know how to modify.

And the third thing, not really a problem but different for me, is that there is some kind of meat for protein almost every time I eat. Buffalo, turkey, chicken sausage, halibut – I almost never get these things. Did you know that meat is never sold in actual serving size quantities?  I’m supposed to prepare 4 ounces of ground turkey but it’s only sold in 10 ounce packages. Who decides that 10 ounces is better than 8, or 12 and why? But I can modify.

This morning, day 2, I did great for breakfast but then I went outside and lost track of time until afternoon snack – oops. And I’ve been invited out for dinner but my “free day”, so called, isn’t until day 7.  I can modify, good thing, huh?

Check in again in two weeks to see if I’ve experienced remarkable “Beyond Diet” results.  Just sayin’, as usual…

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Yeah, it’s the makings of turkey chili. It was pretty good.

#atozchallenge: Late Y

Shirleyjdietz5 Comments

My food choice for Y is yogurt. I have been eating a lot of it lately since doing a round of antibiotic.  It is made with a lot of active bacterial cultures (good ones) that are naturally found in our intestines and which are a vital part of a healthy immune system and digestive system. Because it is more economical I have developed my own way of making yogurt at home. Here is how I do it.

I start with a gallon of 2% milk.  Any milk will do but the fat content will make a difference in your finished product.

On the stovetop I heat the milk to 190-200 degrees F.. I have a thermometer which clips to the side of the pan and I watch it closely. The milk needs to be stirred so it doesn’t burn on the bottom of the pan. I don’t let the milk boil.

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Heat it slowly, watch and stir (in other words, don’t leave the kitchen or you will have a real mess…)

As soon as the temperature is reached I put the pan in the sink with ice water to cool it down quickly. The thermometer is still on the side of the pan and when it reaches 90-100 degrees F. it is cool enough.

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Those are ice cubes, not little fish. The cooling is fast.

Add 3 tablespoons or more of yogurt that you have bought as your starter. It can be any brand that states it has live, active cultures present.  Choose a starter that you like because your yogurt will be similar. Stir the starter into your gallon of prepared milk.

I like to transfer the milk to a heavy bowl (I use the removable bowl from my crock pot) that will hold heat well. Cover it and place in a consistently warm place for 7-8 hours.  Suggestions for the place: your oven if it has a light that you can turn on. The light bulb will produce enough heat if you keep the oven door closed. OR if you have a water heater in a closet put a towel on it and set the pot on the towel OR put a heating pad set on low on your counter and the pot on top of that with a towel over the whole thing to keep the heat in.

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Do not turn on the oven! Just the light.

After 8 hours, the yogurt should have curdled. I like to separate the curd from the whey (which makes Greek yogurt) by taking a large colander which I line with cheesecloth and setting in a container to catch the whey. Pour the yogurt into the colander, wrap the cheese cloth corners over the top, place a plate over it and put something heavy on it to press out the whey and put it in the fridg. Let it set for several hours. The longer you let it drain, the thicker it will be. You can always stir some of the whey back in if it gets thicker wanted.

Enjoy your homemade, unsweetened yogurt with fruit, cereal, or as a spread like cream cheese.  It has a milky, soft flavor with just a little tang.

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#atozchallenge: Late X

Shirleyjdietz3 Comments

The challenge is over today.  My last three posts didn’t make it up in April. Visiting with daughter Julie who is an equine vet, makes life very busy. I am learning that it is a blessing to be able to focus on one thing at a time and really be present in the moment. Unfortunately X, Y and Z were not part of the moment.  So here they are now…

X is for xylitol.  Xylitol is a chemical called a sugar alcohol (the “ol” suffix gives that away).  It is a substance found naturally in many plants. It has lately become a popular choice of sweetener because it does not affect blood sugar the way other sugars do, and it has some anti-viral and anti-bacterial properties that are beneficial in cases of ear infections and tooth decay.

Xylitol is extracted from plants through a process which results in a hydrogenated sugar.  The plants most often used are corn cobs.  The process involves a heavy metal as a catalyst, which is removed later. It is a highly processed substance and there isn’t a lot of information yet on what happens to those who make it a regular part of their diet.  It is known that tolerances differ but that at some level people will experience intestinal discomfort – gas, bloating, diarrhea.

After reading about xylitol, the pros and cons, I am concluding that anytime we try to process something and mass produce it we are stepping into potentially dangerous waters.  Why can’t we just eat food that grows, in the form that is simplest or with cooking that anyone can do at home without a lot of additives? Food is designed to be good for us.  Don’t mess with it.  Just sayin’…

#atozchallenge: Turmeric

Shirleyjdietz2 Comments

I know we take Sunday off each week in our atozchallenge, but yesterday when I was due to write about T, I was instead taking the opportunity for a long horseback ride through the woods of Pumpkin Hill Preserve (click to see).. What a great Florida park! The schedule gets to forgive me.

The T word is turmeric, a plant which has come to the attention of the health world in the west because of its anti-inflammatory properties.  It is raised commercially in India and other Southeast Asia countries.  The specific chemical in turmeric which helps reduce inflammation and pain is curcumin and if you take it as a supplement for pain, that is the name you should look for.

Turmeric, the spice, is made by taking the rhizome of the plant and drying it, then making a powder from it.  What you have at that point is the spice that you find in many Indian and Asian dishes, yellow in color and having some warm, spicy tones.  Because of its color it’s also used as a dye, something I noticed when traveling in Cambodia and seeing the Buddhist monks in their bright yellow-orange robes.  The spice has long been a part of religious rites in the countries where it is raised too.

Back to curcumin, it comprises only about 3% of turmeric which is not really enough for effective pain relief.  That is why curcumin is concentrated as a supplement.  It is also not utilized easily by the body but when combined with piperine, one of the constituents of black pepper, it’s uptake and utilization is increased by 2000%! Supposedly eating two or three black peppercorns with your curcumin supplement is all it takes.  I have not verified this but it doesn’t sound dangerous to try.  This is a very interesting supplement with other properties as well as the one I’ve mentioned.  Check it out if you are looking for something with anti-oxidant, antimicrobial, and anti-inflammatory properties.

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My daily dose of curcumin (from turmeric). Nice color, isn’t it?

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#atozchallenge: Be Grapeful

Shirleyjdietz9 Comments

20160406_144602-1.jpg(If you don’t care what’s in grapes or why they’re good for you because you’d eat them anyway just because you like them, jump to the recipe at the end. That’s what I would do.)

Red grapes, purple grapes, black grapes, green grapes, seedless grapes, grapes for wine, grapes for the table, grapes for juice, grapes for jam.  They’ve been a popular food for centuries, but lately research has introduced us to the reasons behind their most important health benefits.

Resveratrol,  anti-oxidants, quercetin. Big words with powerful effects. They are the nutrients of most interest in all colors of grapes and they are concentrated in the skins and seeds. You should eat grapes.  This is why…

You probably wouldn’t remember all the scientific jargon if I gave it to you (I don’t have it in my head either) but what you need to know is that these phyto-nutrients are pretty effective at doing these things

  • decreasing inflammation
  • decreasing blood pressure
  • protecting against many different cancers
  • protecting against degenerative nerve diseases (Alzheimers)
  • protecting from viral and fungal infections

In addition to all the phyto-nutrients grapes are a good source of several important minerals – potassium, copper and manganese – and raisins or dried grapes have a good amount of iron.

They have only about 3 calories per grape and a serving of one cup is about 100 calories, an excellent low calorie snack.  They are a great source of hydration, being over 70% water and have a fair amount of fiber as well.  Need any more reasons to eat some grapes?

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I need to mention that grapes are high on the list of fruits that can have pesticide residues, so organic is best.  Choose berries (yes they actually are berries) that are firm, not wrinkled, tightly clustered and have nice green stems. Rinse the whole bunch in water before eating and store in the refrigerator. Freeze them for a snack on hot days. One of my favs, cut them in half and put in chicken salad.

Avocado-Grape Salsa The sweetness added by the grapes makes this salsa, or guacamole, unique and really brings out a wonderful flavor. It is also a very flexible recipe so you can leave out cilantro if you’re not fond of that, or use more avocado, onion or even put in some jalapeno. It all works. Be prepared for NO leftovers.

#atozchallenge: We’re Talking D Today

Shirleyjdietz4 Comments

The topic today is dandelion. Yes, the little yellow flowers that your kids pick for you in the spring if you’re lucky enough to have a yard, dandelion. But not the flowers, the leaves.

 

 

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Gorgeous, healthy color. You know there have to be vitamins in there.

I’m writing about them not because I cook or eat them very often.  It’s because they are part of the husband’s Pennsylvania Dutch heritage – wilted greens- and because he loves to tell everyone about their French name (story #47 of his).  This plant is really kind of marvelous in it’s medicinal properties and was actually listed in the U.S. Pharmacopeia as a diuretic until 1926. It’s been a part of folk medicine in many eastern countries. Nutrient-wise, it’s one of the top four of all green vegetables, and in the top 50 of power herbs. Who would have guessed?

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Seriously, they grow everywhere I’ve ever lived, and that’s a lot of places.

I am so impressed by everything this plant contains, and by it’s ability to survive almost anywhere.  My theory is that God made this plant with lots of what we need and put it where we could find it easily because we might need it someday. All parts of it can be eaten. The root is being studied because of its cancer fighting properties. I could go on, because reading about it makes you want to go out and get some NOW,  but look at this:

1 serving provides this amount of RDA (recommended daily allowance)

  • 9% dietary fiber
  • 19% of vitamin B-6
  • 20% of riboflavin
  • 58% of vitamin C
  • 338% of vitamin A
  • 649% of vitamin K
  • 39% of iron
  • 19% of calcium
  • and a lot of antioxidants, including lutein and zeaxanthin

And since I did find some in the grocery store this week, we are going to eat wilted dandelion salad tonight. I will cook up some beef bacon to flavor the greens, wilt them and serve over potatoes.

Okay, I won’t go into all of story #47 but the word dandelion comes from “dente de lion” or tooth of the lion which is the pointy shape of the leaves. And “pissenlit” is French for wetting the bed, and that could happen if you eat too much dandelion. Just sayin’…

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Feuilles de pissenlit – just a name, or a warning?

 

#atozchallenge: Today It’s Celery

Shirleyjdietz16 Comments

Eat This!

I am a big supporter of FOOD. I think it is absolutely remarkable that everything we humans need to live and be in health is found on this planet.  It’s almost like it was made for us. In fact, it is exactly like it was made for us. I have never been a food blogger but I have done a stint teaching nutrition for the University of Florida Extension Service. I learned a lot and it was fun. I think I can share some of the fun and interesting things about some of my favorite foods – one each day during this A to Z Challenge. All these foods have some kind of health advantage and most of them are nutrient dense and very good for you. Today, it’s celery.

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Look! They’re even shaped like little C’s. A plant with such interesting structure, you have to love it!

.It wasn’t until I started noticing my blood pressure rising that I got serious about eating celery.  Before that it was chopped up in soup once in a while or on the veggie tray with other stuff and dip, of course. Now I buy several bunches at a time and always have it cleaned and conveniently ready. It contains a chemical called 3-n-butyl phthalide (you won’t remember this but when it has a name it’s more real, right?)  which smooths the muscles in blood vessels, creating better blood flow and a lower pressure. Studies have shown this to be true.  My own experience is that it lowers my systolic pressure about 10 points (but this is not a guarantee for everyone). About a cup of chopped celery a day should give results.  (http://www.drdavidwilliams.com/foods-that-lower-blood-pressure/)

It’s cool, crunchy, wet and a very pleasant color when it’s fresh (please don’t let it sit forever in the fridg drawer, please…) And you don’t need to do anything fancy with it – just eat it.  It’s quick and ready so keep it simple.

*** Important edit!  Please do not forget how important and upgrading peanut butter, raisins, or Ranch dressing can be to celery if you don’t mind the added calories. Thank you readers!

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Snack time. (Ok, you can have just a tiny bit of dip.)

A to Z Challenge: Theme Reveal

Shirleyjdietz34 Comments

Eat This!

I am a big supporter of FOOD.  I think it is absolutely remarkable that everything we humans need to live and be in health is found on this planet. It’s almost like it was made for us. In fact, it is exactly like it was made for us. There is much to investigate on this topic and although I have never been a food blogger, I have done a stint teaching nutrition for the University of Florida Extension Service. I learned a lot and it was fun. I think I can share that fun with readers.

I love to photograph food (I’m talking mainly about fruits, vegetables and ovo-lacto food items). The colors are often bright and exciting, and there are also unusual shapes and ways that food presents itself. And because we get to eat it after the photographs, there will be an occassional recipe or fun way to eat the food of the day. A lot of my subjects will be nutrient dense and so good for you, but since I also believe food should make us happy there will be a few that fall in the “comfort food” category.

Don’t think that this is an easy theme to alphabetize. Since I want to stick with healthful foods that are as close to unprocessed as possible, the choices are limited. There are tons of letter C foods, but try finding some of the others. I love finding unusual items that might surprise you and inspire you to EAT THIS! Hoping you will check in regularly.

 

On Riding a Bike

Shirleyjdietz4 Comments

When do I really get serious about taking care of my body?  I’m asking the question because I really don’t know.  So many years have gone by when other things came first on my list.  There was only so much time and other things were urgent.  And didn’t I get enough activity in the course of daily living? I wasn’t a couch potato.  I lifted, pushed and pulled, walked and ran and stood up most of the time.  I had a young body and it took care of itself (because it had to).

Time has changed a few things.  Specifically, my blood pressure is higher and I think it’s having effects on other systems, like my vision.  I don’t want to start medication and deal with all those side effects, and of course, there’s the problem of my hating to swallow pills which I avoid by never remembering to take them. But I can exercise. Walking would have been my first choice but after feeling a few twinges of pain in my right knee, I’ve switched to riding my cheapo bike.

Because I am on the way to being more serious about exercise (I’m not totally there yet…) I give the bike ride a priority place in my “somewhat retired” daily schedule.  Morning, right after the gate to the nearby mobile home park opens for the day, I strap on my fanny pack, turn on the health app on my phone and get going.  It’s a fairly safe place to bike a large loop and not surprisingly, I am one of the fastest things moving on the road.

Biking in the mobile home park reinforces my desire to take care of myself seriously.  There are lots of people there who are trying to be active.  Many of them have been “not serious” longer than I have judging by the fact that their exercise consists of riding to get coffee and donuts at the clubhouse in their golf carts. The other bikers I see are usually stationary, talking to their neighbors.  Lots of people are walking but it’s the kind of walking where you can hold hands with your walking partner and take long looks at scenery.  And today I saw an elderly woman, probably the most serious exerciser I’ve seen there in a long time, who could barely stand upright and had a decided list to the right.  But she was moving as best she could.  Every time I think, “get serious now or this is the next version of you”.

I’ve had people (the husband) say “well, you’re not getting much exercise riding a bike here in Florida where it’s flat”.  But they are wrong.  First of all, it’s not flat.  I know there must be some kind of incline when I ride east.  I imagine there might be one riding north as well (because north is “up” on the map). And then there is wind resistance.  Pushing air is exercise and don’t let anyone tell you differently.  It’s true that wheels make moving easier but they don’t move by themselves – as evidenced by the husband’s bike which has not moved an inch in months.  I push hard and go fast and I feel the burn.

Which brings me to the part where I challenge myself, to keep it interesting.  My health app SHealth, Shea for short, is my co-conspirator in getting serious about my health.  In fact, she nags me to the point of irritation.  I’m always being asked if I want to record my sleep, or add a meal.  And she gets downright bossy when it comes to exercise.

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Yeah, just be more active yourself!

Shea gets on the job when I’m biking and talks me through the whole painful process, starting with a little five second countdown.  At each mile she announces my progress and tells me how long I have to keep going to reach my goal, which is five miles, at my present speed.  Behind the scenes she is mapping where I’ve gone and the places where I’ve gone the fastest.  And in a world where I will take any little bit of encouragement I can get, I love hearing her sweet voice at the start of the last half mile “Almost there – you can do it.”

Today I broke a speed record with my fastest ever average of 10.6 mph.  I found out that several of my gears actually work and I really booked it (going west, remember the incline) which brought it up, along with the fact that I didn’t have to wait 5 minutes to cross the highway before getting to the gate. If I get much faster I’ll have to leave the park where the limit is 15 mph.

I sweat when I bike so don’t tell me it’s not a workout, and do encourage me to keep it up.  It only takes half an hour and I’m breathing hard the whole time.  It’s better than a pill for my blood pressure – certainly doesn’t have as long a list of adverse effects – and it does make me feel a little more serious about taking care of myself.  (But it doesn’t mean I’m not looking for a used golf cart. Those things are handy.)