Missing my Dad

My dad passed away two weeks ago.  I feel blessed to have witnessed his ability to face the pain, as COPD took over his body and finally won. 

A good family friend reminded me of a sign that my Mom posted at our Ranch:

"A long life may not be good enough, but a good life is long enough." 

 
COPD is the abbreviation for chronic obstructive pulmonary disease.  According to the Centers for Disease Control and Prevention, COPD is the third leading cause of death in America, taking the lives of more than 133,000 adults in 2012.  Smoking is the primary risk factor for COPD, with 85 to 90 percent of COPD deaths caused by smoking.
Damage to the small air sacs in the lungs causes the lungs to lose their elasticity.  Exhaling becomes difficult and stale air remains trapped, preventing the needed exchange of oxygen and Carbon Dioxide. 
 

 It is possible to significantly slow COPD progression and to improve breathing with pulmonary rehab classes. Part of this rehabilitation includes stress management and breathing control techniques. Pursed lip breathing involves pursing the lips making exhaling easier. One of my Dad's hospice nurses told me what it is like to experience what a COPD patient is feeling.  She said
"Imagine breathing through a straw as you run sprints.”

COPD lowers the oxygen in your blood. As COPD progresses, many people have oxygen levels so low that they get very short of breath by doing easy everyday tasks.  Walking a few steps or standing up for a few minutes becomes very difficult.  . COPD patients can get some relief with supplemental oxygen.   
A healthy diet can help reduce symptoms of COPD; therefore, there are many important Nutritional recommendations as well as essential supplements and herbs. 

I am not even sure how to put into words how much I loved him and how much I will miss him.  I want to thank everyone for the many cards, emails, hugs and support our family has received.   

We little knew that morning;
God was going to call your name.
In life we loved your dearly,
in death we do the same.

It broke our hearts to lose you;
you did not go alone,
for part of us went with you,
the day God called you home.

You left us beautiful memories,
your love is still our guide
and though we cannot see you,
you are always by our side.

Our family chain is broken
and nothing seems the same
but as God calls us one by one
                          the chain will link again.                           

~unknown

Get Some Good Zzzzzzzz

 

When looking at recent studies, 30-40% of adults sleep less than six hours per night! We should be getting at least seven to eight hours of sleep.

We now know that poor sleep hygiene as well as loss of sleep contributes to Diabetes and Obesity.  These studies show that those who sleep 5 hours or less, have a 48% increased risk of developing Diabetes.
 
Here are some guidelines for good sleep hygiene:

·         ~ Start a regular bedtime routine, and try to go to bed at the same time every night.

·        ~ Decrease your intake of caffeine and alcohol. Even when consumed early in the day, these can affect our sleep.

·         ~ Get plenty of exercise during the day. The more energy you use up during the day, the sleepier you will feel at bedtime.

·        ~ Practice stress reduction. Breathing exercises, saunas and yoga are great.
   
    ~Eat at least 3 hours prior to bedtime.  Make sure supper is not a large meal

 

 

       Did you know….

     ~Research shows that the best hours of sleep are from 10pm to 6am. Between these hours, is when our most healing sleep occurs. 

     ~When we don’t get healing sleep, our immune system is at risk. 

     ~Sleeping 8 hours from midnight to 8am is not the same. Try making this change from 10p-6a and see how good you feel. :)   

HOW TO CUT A MANDARIN ORANGE

This very cool, so I had to share it with you all.  

Now that we have so many Mandarin Oranges, Tangerines, and Satsuma's in the produce department this season, Give it a try! 


http://jewelpie.com/easy-way-to-peel-mandarin-oranges/

Yes! Healthy Carbohydrates!

Every Carbohydrate that we eat, impacts our insulin response. Choosing healthy whole grains (Quinoa, Bulgur, Wheat Berry, Couscous, and Even Barilla Plus) will decrease your risk of Diabetes, obesity as well as other disease.
 
With Diabetes and Obesity being so high in our population right now, I wanted to give you two recipes that are easy to prepare and promote healthy Carbohydrates. Compared to the carbs made from white flour, white pastas, and white potatoes, these recipes have a lot of Protein and Fiber.
 

Whole Wheat Couscous
 
Ingredients:
Whole Wheat Couscous (Or other whole grain of your choice)
Organic Vegetable or Chicken Broth
Your favorite dried fruit (I would recommend Figs, apricots,or currants)
Your favorite herb (Mint, basil, thyme, etc.)
Your favorite nut (Pistachio, pine nut, almonds, walnuts, etc.)
 
Prepare Couscous according to directions (I use Vegetable broth for my liquid). 
Once couscous is done (Approximately 3 min), combine with chopped nuts, herbs and dried Fruit. 
:) 

 
Farro Burger
Ingredients:
Farro
Organic Vegetable or chicken Broth
1 cooked Sweet Potato
1 lb. Cremini or baby portabella mushrooms finely diced, sautéed in Olive Oil and de-glazed (Splash with vegetable or chicken broth/stock once browned)
2 Shallots finely chopped and sautéed in Olive oil. 
1 sprig each Rosemary and Thyme, finely chopped
 
Combine all ingredients into bowl and shape into individual patties.
Grill or oven bake patties, to save calories over pan cooking. 
I serve over kale or other greens enjoy!!

These recipes are great, as you can use any Whole Grain, Any Herb and Any Nut that you have on hand or are in the mood for.  =)
 

 

 

*Recipes taken from AZCIM Nutrition Conference 2012

Healthy Brain Foods

I have a passion for providing Nutrition Services for People with Developmental Disorders; it is such an important piece to improving the lives of those affected.

Here is a list of some Brain foods and how they benefit us.

 

Avocados - Nutrient rich, high in Fiber, Folate, and other B vitamins. Avocados are a source of good fat to fight heart disease, great for skin health

 

Beans - May benefit asthmatics, Good protein source for vegetarians, Boosts memory, Prevents diabetes, obesity and heart disease

 

Blueberries - Packed with disease fighting antioxidants, Boosts brainpower, Helps improve eyesight 

 

Broccoli - Prevents stomach problems, Protects eyes and skin from sunlight, Helps prevent cancer and heart disease 

 

Brown Rice - Promotes good sleep, Prevents constipation, Eases asthma, Prevents cancer, heart disease, diabetes and obesity 

 

Carrots - Helps eyesight, Boosts immunity, Aids healthy lungs 

 

Chicken - Great for cell growth and repair, Boosts immunity, aids in good sleep and reduces stress.  Eat Organic Grass Fed Chicken. 

 

Kiwi - Healthy breathing, Repairs cells, Keeps eyes healthy 

 

Omega 3 fatty acids - Improves brain function and memory, Lessens the effects of ADD and ADHD. Sources are Wild Fish and Fish Oils 

 

Quinoa - Highest protein content of all grains, Good protein source for vegetarians, High in Vitamin B, High in fiber and Gluten Free. 

 

Sweet Potatoes - Prevents obesity and diabetes, Prevents constipation, Helps eye sight, great for a sweet tooth  

 

Tomatoes - The Lycopene helps prevent Cancer, Eases asthma. 

 

All those Zucch's!!

I do love zucchini, but each year, why do I plant more than one zucchini plant?

 

I have used zucchini many ways; in soups, stir fry’s, raw with Hummus, grilled, pickled, and of course that yummy zucchini bread.

Even though Zucchini is made up mostly of water and is very low in calories, one medium raw zucchini has 33 calories, 2.37 g of protein, and 6.1 g of carbohydrates and 2 g of fiber. Zucchini and other dark green vegetables are a good source of vitamin A and Vitamin C. These vitamins are necessary for developing the immune system. Zucchini is also a source of potassium, which is essential for the function of all organs, tissues and cells in your body.

Here is a good Recipe to try:

Zucchini-Tomato Au Gratin (Vegetarian Times)

* 1 ½ lb. tomatoes, cut into ¼-inch-thick slices

* 2 medium zucchini (1 lb.), cut into ⅛-inch-thick diagonal slices

* 1 Tbs. plus 1 tsp. olive oil, divided
* 4 garlic cloves, thinly sliced
* 2 Tbs. roughly chopped olives (Optional)
* ¼ cup thinly sliced basil leaves
* ¾ cup grated Parmesan cheese (Or other cheese of your choice),    divided

1. Drape tomato slices over colander, sprinkle with sea salt, and let drain 45 minutes.

2. Spread zucchini on baking sheet.  Let stand 30 minutes to sweat out excess moisture and pat dry.

3. Preheat oven to 375°F. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Saute zucchini 3 to 4 minutes, or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more oil between batches (Or, you can grill zucchini if you prefer).

4. Layer half of zucchini slices in 8-inch-square baking pan. Top with half of tomatoes. Sprinkle with half of garlic, 1 Tbs. olives, half of basil, and 1/4 cup Parmesan cheese; season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, garlic, olives, and basil. Drizzle top with 1T oil, and sprinkle with remaining 1/2 cup cheese. Cover with foil, and bake 10 minutes. Remove foil, and bake 20 minutes more, or until cheese is melted and bubbling. Let stand 5 minutes before serving.

 

 

If you have a favorite recipe, please share. ;)

 

 

Our Yummy Summer Produce to Prevent Cancer

In combination with exercise and a healthy weight, the American Institute of Cancer Research states that about 35% of cancer cases are preventable through a healthy diet.  It is so important to have good nutrition if you have cancer because both the disease and the treatments can affect your appetite.
 

 

Eat plenty of Vegetables and Fruits.  Choose mostly plant foods and fill your plate 2/3 full with a selection of colorful nutrient-rich Vegetables and Fruits.

**Scrub all raw Vegetables and Fruits before you eat them.

Do not eat foods (like raspberries) that cannot be washed well, to prevent infection.

Once Cancer Treatment is over, Good nutrition is just as important.
You will hopefully find that the eating problems that developed from the treatments will get better.  

 

My Top 3 Recommendations:

* Vegetables and Fruits that contains Vitamin C: grapefruit, oranges, bell peppers, and broccoli.  Diets high in vitamin C have been linked to a reduced risk of stomach, colon, esophagus, bladder, breast, and cervix cancers.

* Orange vegetables and leafy greens.  Studies have shown that people who eat a diet high in beta-carotene have a reduced risk of cancer, particularly of the lung, colon, and stomach because of the antioxidants. 

* Cruciferous Vegetables, such as cauliflower, broccoli, and cabbage contain great phytonutrients that block the metabolism of some carcinogens and stimulate the body's production of detoxification enzymes.