Celebrating 15 Years!

Thanksgiving Day, 2014 my husband and I celebrated 15 years! In this world that is no easy task. We have had amazing highs and horrendous lows. We have chosen to push through, lean in, and love unconditionally. Since celebrating our day on the 27th was not really in the cards (the darn family wanted to eat turkey with us, Hehe)we saved our one on one time for the day after.

Doug arranged for an amazing day at Wilson Creek Winery in Temecula (Home of my FAVORITE Almond Champaign), lunch at their grill, and then home for dinner in our PJ’s. I took over at dinner and prepared steamed lobster tail ($21 at Costco for two huge tails) and warmed up side dishes from Thanksgiving Dinner.

1.5 pounds of fresh Lobster Tail

Yummy!

It is funny how things change the older you get. In years past we would have spent lots of money, possibly traveled over night, and measured the days success on that.This year we agreed that all we really wanted was a day together. We have learned in our Horrendous Lows that all we ever need is each other. So that is what we got. At the end of the day, we both agree that this was our favorite anniversary so far.

Over the last few years I have really struggled with the fact that the Christmas season seems to be coming sooner and sooner each year. I was so agitated at the fact that Thanksgiving was being completely overlooked by the retail world. Christmas decorations go up right after Halloween for goodness sake. November 1st begins the Holiday Season.

So this weekend while having a conversation with a friend of mine about this exact subject I had that light bulb moment that changed everything. I was in the middle of saying that Christmas isn’t for another six weeks and it hit me. Christmas isn’t for another six weeks….
Wait….Six weeks of Christmas! Do you hear me? In a world where it feels like everything is always rushed and there is NEVER enough time I could actually get two additional weeks added to my favorite time of year? When have I ever been able to add two weeks to anything in my schedule. NEVER!

I realized that when we start celebrating now we get more time to enjoy the season. I get more time to talk about Jesus’s birthday to my boys and what that means for our family. I get more time to build gingerbread houses and do Christmas crafts. I get more time to bake and eat Christmas cookies with the boys and listen to Christmas music. I get more time to give back and give back in a big way. I get more time to plan,shop, and decorate. I get more time to reflect on the year and the abundant blessings God has given to me. In a way, I get more time to be thankful. This change of perspective gives us more time to do what we love about the holidays, minus the rush of only a few weeks to try and fit it all in.

Since having children the time between Thanksgiving and Christmas has become one crazy whirlwind of schedules and checking off “memory making” items from the list. I can look back at the last few years and say we did a lot of memory making but to be honest I can’t say I enjoyed much of it. It felt so rushed. I was so tired. We were all so tired. Realizing that we can take six weeks to do these things helped me to pump the breaks and remove the stress.

One of my favorite Christmas songs is O Holy Night. I love this song because of the part that says, O Holy Night, the stars are brightly shinning, It is the night of the dear Saviors birth, long lay the world in sin and error pinning, until HE appeared and the Soul felt its worth. The SOUL FELT ITS WORTH….. I can have six weeks of that!

You know what the craziest part is for me, I don’t lose Thanksgiving at all in this process. I actually gain Thanksgiving. For me thankfulness comes when I am with those I love and doing for those I love.

And so on Monday, November 17th we started a whole new journey as a family… The journey of a Christmas Season that will start before Thanksgiving, include Thanksgiving, and flow through that glorious day of Our Saviors Birth.

The first thing on my Christmas season to do list was Christmas Music! Really loud Christmas music!

One area that has become near and dear to my heart is working with children with behavioral problems. I am blessed to get to lead a group that helps parents with children with behavioral problems learn how to use nutrition as a integral part of the overall treatment plan. We now know that improving your child’s behavior is not just about discipline. Eating a well balanced diet with adequate protein an nutrients supports optimal brain function. Proper brain function regulates attention span, learning, and understanding of your environment. Extensive research has shown that a child who eats a well balanced diet is less likely to experience problems with attention span, hyperactivity, and impulse control.

Tip #1: Provide Protein for Breakfast
Skipping breakfast or providing a breakfast weak in protein sets your child up to suffer with lower brain function, mood issues, and hyperactivity. Protein and other nutrients helps to regulate all the things your body needs to regulate its response. A high carbohydrate breakfast (Cereal, orange juice, banana or Pop-Tart) causes insulin in your body to spike then crash causing anxiousness, anger, aggression, hyperactivity.
Example:
*Whole wheat toast with 1tbsp all natural peanut butter
(Jif Natural-$1.99 small jar Walmart/Large Jar (40oz)$3.29 Target)

*2 eggs scrambled with fruit; banana, grape, or apple

*1/2 cup oatmeal with 1 Tbsp peanut butter, cinnamon, 1tsp 2 tsp brown sugar
(Quaker oats $2.99 Walmart, Brown sugar $1.99 Walmart/Target)

Tip #2: Provide a High Protein Diet
Research into diets for the treatment of ADHD found that a high protein diet can improve symptoms including behavior, attention span, and social function. Try to provide some form of protein at every meal.

Tip#3: Limit Processed Foods
In order to process foods to allow them to be sold inexpensively and last longer the manufacturer has found that certain chemicals used and found else where provide this function. We do not know the long term effects of ingesting these chemicals. Processing has only been in full swing since the late 70’s. Children born in the 1970’s are the first full generation to live on a diet that is highly processed.

Tip#4: Boost Omega-3 Intake
Research shows that children diagnosed with ADHD have lower levels of Omega-3 (Fish oil). In the study, the children were given a multi-vitamin with omega-3, zinc, magnesium, and vitamin D. These children showed improved attention span, improved activity transition, improved vocabulary, and reading ability compared to the group that did not get the dietary additive.

Tip#5: Eliminate/Limit Food Additives and Dyes
The FDA has admitted that synthetic food dyes “can have a detrimental effect on some children’s behavior” but it rejected putting warning labels on foods. The simple solution to avoid chemicals in your kid’s food is to eliminate processed and packaged foods, and always read ingredients: Look for Yellow #5, Yellow #6, Blue #1, Blue #2, Green #3, BHT, TBHX, BHA, and sodium benzoate and avoid them.

**A study in The Lancet (World’s leading medical journal) showed that food additives can trigger hyperactive behavior in children without previous behavior problems. The study led the European Union to require cautionary labeling about synthetic dyes on food products.

This is my next article in the Sierra Star, I thought I would give my peeps a pre-peek!

Migraines: A Painful Reality for Many

Dear Wellness RN,

I suffer from migraine headaches. What exactly are migraines, what are known triggers, and what can I do to alleviate or lessen their frequency. Thanks, Migraine sufferer

Dear Migraine Sufferer,

A migraine headache is characterized by intense throbbing or pulsing in one area of the head and is commonly accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine headaches can last from hours to days. Research has not been able to pinpoint an exact cause for migraines but they do believe that genetics and the environment play a key role.

There are many different known triggers for migraine headaches and they span the gamut of causes. Known triggers are fluctuations in hormones, particularly estrogen. Foods such as red wine, aged cheese, processed meats, chocolate, aspartame, MSG, and sudden discontinuation of caffeine. Physical causes identified are intense physical exertion, sleep disturbances, stress, and certain medications such as birth control pills and vasodilators (nitroglycerin).

The number one thing any migraine sufferer can do is identify their triggers. One way to do this is to journal daily for thirty days. Your journal should include; what you are eating, what activities you did that day (including sex), and if you are female, where you are in your cycle. If you suffer a migraine take a close look at not only that day but the days surrounding it. The next thing you need to do is meet with your physician. A quality physician will sit down with you to develop an action plan.

When talking about migraines it is important to understand what types of headache pain require immediate medical attention. Migraines are generally a chronic condition where sufferers are aware of what they are dealing with. Individuals who experience a migraine for the first time are often frightened and overwhelmed by the level of discomfort a migraine brings. People frequently ask at what point they should seek medical attention for a “bad” headache. There are a few symptoms that should signal you to head in. Seek medical attention immediately if you experience an abrupt, severe headache. A headache associated with fever, stiff neck, rash, mental confusion, seizures, double vision, weakness, numbness or trouble speaking. Headache which occurs after a head injury, especially if the headache worsens. A chronic headache that worsens after coughing, exertion, straining or a sudden movement. New headache pain if over the age of 50.  Remember that if you are not sure it is always better to play it safe. For more information on migraine headaches visit www.migraine.org.

Ok, I feel it is time to do a little post on SODA! I get a lot of questions about soda and people are often surprised at my answer. It is often assumed that because I am a clean eater and a nurse I am a complete, 100% no go on soda. Since I am a recovering Dr. Pepper addict (20 months clean!) I know what soda means to the daily diet. So lets take a minute to chat it out.

When soda (carbonation) was created by Joseph Priestley in the late 1700’s the idea of carbonation was used to enhance taste in beverages. In the late 1800’s Dr. John Pemberton, Caleb Bradham, Charles Alderton or Charles Hires invented the classic soda, Coca-Cola (1886), Pepsi (1893) Dr Pepper (1885), and Hires Root Beer (1866)*. The soda of the late 1800’s and early 1900’s is no where near the soda of today.

Soda originally contained real sugar, caramel, and carbonation. The beverage industry has turned the original mom and pop soda into a 23 billion dollar business. The average soda has a laundry list of ingredients (most unrecognizable) with a huge amount of artificial sweeteners and flavors. If you want to read about some of those sweeteners you can check out my article on The Evil one. The industry has also spent millions of dollars developing the “free” soda with hopes of sucking in the dieter and scale watching monster in all of us. You can check out my article on What is Stevia for my take on this.

My soda philosophy is actually quite simple.

An occasional REAL soda in moderation is OK! (go ahead take a minute…..)

I believe that there should be room in our life for the “little wiggle”. When we completely restrict ourselves the end result is never positive (unless you are a recovering addict like me!). When living a life of purposeful eating you must make decisions that fit you at that moment on that particular day. If you want to have a soda at friday night pizza then have ONE soda. Should it be diet? NO! If you are going to have it, OWN IT.  Side note I have a very good friend who every time she is eating something less than perfect in front of me she always looks at me and says, “I’m owning it!” I love it! Own it girl!! Soda is supposed to have calories. Food is supposed to have calories. Calories make our body work. The sooner you except this the better off you will be. As far as I am concerned if you want a soda and you are worried about calories then I guess you will have to cut calories somewhere else. Thats right people, I hate to be the bearer of bad news… you can’t have it all!! You must be willing to sacrifice one thing for another. No healthy human being lives a life without some sacrifice. Soda is meant to be a treat just like cookies, ice cream, and cake. We have become a society that thinks we should eat what we want, when we want it. Sorry folks! That way of thinking has only made you fat and sick.

So to recap:

• An occasional soda in moderation is ok.
• Avoid “free” or diet soda at all cost.
• OWN IT, OWN IT, OWN IT

*Mike Mcleod, Southeastern antiquing magazine

Get them to eat Broccoli

A friend of mine asked me to do a Blog post on how to get your kids to like Broccoli. After laughing out loud at the request I thought, “ hey thats a great idea!” Now do I believe that I can teach you how to make every kid in the world like broccoli? Ummmm No! I do know that I have a few tricks up my sleeve to help your kids learn to appreciate their “broccoli” or whatever their food vice is. I will use Broccoli in this post but please understand that you are to substitute whatever devil vegetable is beating you.

Know you will Succeed!
One of the mistakes we make when introducing foods to our little one is that we enter the challenge with a great deal of self doubt. We figure they will not like it, we figure it will be a challenge, and we figure we are going to fail. I believe this is our biggest mistake because as with anything else our children feel us and are constantly reading us. When we are scared they know. When we are uncomfortable they know. When we are happy and excited they know. Think back to all those times when your kids were babies and they woke up three times the night before you have to get up early for a big trip. They were not waking because God wanted to start off your wonderful family vacation with anger, resentment, and sleep deprivation. They were waking because they were feeling your anxiety or excitement. Our children “feel” us. The challenge of molding our little clean eaters is no different. The first thing you need to do is KNOW that your going to succeed! Will you succeed every time? Will you succeed the first time? Probably not but, you WILL succeed.

If all else fails, try, try again!
Thats right it may take several attempts to get that little one to realize they like “broccoli”. As we mature our taste buds mature as well. We come into this world with highly sensitive taste buds. Sweet can be VERY sweet and Salty can be VERY Salty. That is why watching your kiddo taste a lemon for the first time is so hysterical. That lemon is really sour for them. A trick I always suggest to try first before you even try a strong vegetable is see what they think of a Lemon. Lemon’s are a strong flavor and little ones either love it or hate it. If you have a little one that loves it then there is a good chance they can handle the shock of the stronger vegetables. If your little one is a lemon no go then figure you will be easing in the stronger veggies. Start by adding these vegetables to sauces and soups. As your child’s taste buds mature so will the amount of veggies you introduce “straight up”. Also remember what they hate today they will love tomorrow so remember every day is a brand new day.

This Family Eats Broccoli!
Thats right, we eat broccoli. Those will be the words uttered over and over again when your ankle biters give you the lip. Remind them that as a family we try to eat lots of different foods and broccoli is going to be one of them. They will learn that every member of the family “tries” different foods. Now we all know not everyone likes everything. I can not do cream corn, ugh! I tell you what, when someone has a true dislike you will know. Picture an exorcist, green goo moment. That is when you know as a parent that “peas” may not work out for JR.

They need to OWN the Broccoli!
I am know for the phrase, owning your food but this is for real. When a child has a resistance to a certain vegetable I recommend they get personally involved with the vegetable. They help you pick it out at the store, they help decide how you are going to cook it, and then they help you cook it. Now I know you may be having a dinner of broccoli with grape jelly and catsup but trust me it is worth it. Just as with adults when you have ownership in something you value it more. This little exercise also reminds your children that you are fun and you are flexible. I am pretty sure these two ideas are lost when you are shoving broccoli down their throat.

If you have aligned your thinking, tried multiple times, and gotten them involved and they are still a no go, you can always rely on the passive aggressive approach to feeding your children… Sneak it in!

PROBIOTICS

After a recent surge in stomach flu, diarrhea, and urinary tract infections among my friends and blog followers I decided that it is time to do a post on PROBIOTICS.

• The digestive system including the urinary system contains more than 500 different species of bacteria. These bacteria’s are helpful in maintaining the health of the system as well as aiding in food digestion. Certain scenarios can reek havoc on these good bacteria’s: antibiotic therapy, gastroenteritis (stomach flu), food poisoning, and diarrhea. While antibiotics wipe out bacteria good and bad, GI upset can cause an overgrowth of bad bacteria which overpowers the good bacteria.

What is a probiotic? 

Probiotic=microorganism
Probiotics are safe in the healthy, non-immuno-compromised persons. Excess ingestion of probiotics should be avoided in individuals with pancreatitis.

Probiotics are known to be effective in the treatment of:

• acute childhood diarrhea
• acute adult diarrhea
• antibiotic associated diarrhea
• regulating the healthy immune system
• treatment of recurrent yeast infections and urinary tract infections

A study published in 2010 by the American Academy of Pediatrics Journal reported that probiotics not only aide in the treatment of acute diarrhea in children but may also decrease the risk of ear infections, strep throat, and respiratory infections. The study involved 638 children in different daycare settings. The children who drank a probiotic yogurt drink were 19% less likely to get the illnesses listed above.

In 2009 CNN Health published an article discussing which probiotics were found to be most effective for treating or preventing varying types of illnesses

Antibiotic associated diarrhea and Gastroenteritis:

1. S. cerevisiae bouladdii
2. Lactobacillus rhamnosus GG
3. Bacillus coagulans GBI-30

Recurrent yeast infections, Urinary tract infections, and Bacterial Vaginosis:

1. L. rhamnosus GR-1
2. L. reuteri RC-14

Irritable Bowel Syndrome (IBS)

1. Bifidobacterium infantis 35624
2. L. plantarum DSM9843

How do you buy Probiotics?

• Probiotics can be found in food, powder, liquid, and tablets. They can be purchased at your local market as well as health food stores.
• When buying yogurt look for “live & active” cultures
• Look for the probiotics listed above on the ingredient list
• Plain non-fat yogurt is best. Avoid the added sugar yogurts.
• Organic yogurt is best
• According to LiveStrong.com Greek yogurt has a higher concentration of probiotics.

So to recap: Probiotics are microorganisms that naturally occur in our digestive system. It is recommended that under certain bacteria changing situations you should increase your intake of certain probiotics. Make sure that when choosing a probiotic supplement that you choose the bacteria that is appropriate for the treatment of your personal ailment.

And always remember when dealing with illness or infection a little GREEN TEA goes along way! My perfect abdominal upset formula is green tea and an extra dose of probiotic usually in the form of greek yogurt.

Protein vs Carbs

One of the most common questions I get is, What is the scoop on proteins and carbs? Why do we need both and do we really need both? Is low carb a good idea? So here is the deal…..

Protein:
Proteins are the machine that makes all living things function. Every cell contains thousands of proteins which work together as tiny machines to run the cell. Picture a car engine, multiple parts that work together to make the engine run. Proteins are REQUIRED for cells to grow and repair themselves.

Protein=Repair

Protein is required to build healthy muscle and it feeds the body in a slower more focused fashion.

Examples of good protein: Lean meat, eggs, yogurt, nuts, beans.

Carbohydrates:
Carbohydrates are best described as simple fuel. It breaks down in the body in the form of glucose to feed the body quickly. It is the IDEAL quick source of energy for our bodies. Carbohydrates are a necessary fuel for our body and provide energy for our cells to work.

Complex vs. Simple Carbs

Simple carbs turn to glucose quicker which does not allow for full nutrient potential. Examples of simple carbs are white sugar, white breads, and processed foods.

Complex carbs are a slowly digested carb that still turns to glucose but allows the body to utilize the nutrients they contain. Examples of complex carbs are fruits, vegetables, and whole grains.

Carbs provide energy to our cells to assist the protein in the repair of our muscles and our brain.

Carbohydrates=Fuel

*So the question, Is low carb ideal or is high protein better is a pretty simple one to answer if you understand how both work. The body requires both in order to function at its best. The ideal diet is filled with a balance between complex carbohydrates and lean protein.

The only time this ratio should change is if you are training for a marathon or hoping to build more muscle mass. When doing extensive cardio workouts your body requires the excess complex carb to help with quick processed energy. When lifting weights the excess protein before and after your muscle training helps to build and repair the muscle fibers stressed during heavy lifting.

6 Calorie Saving Tips

Even though I believe calorie counting is old news I do like an easy, yummy calorie saving tip! I thought that I would post a few of my favorites to help you out if you have some weight to lose, weight to maintain, or just a plain old guilty conscious.

Tip #1- When sauteing vegetables substitute low sodium vegetable broth for the oil. When ready to serve toss with 1 tsp EVOO. Save up to 200 calories!

Tip #2- When thickening soups substitute 1 cup pureed white beans for 1 cup of cream. Save up to 500 calories!

Tip #3- When making breakfast substitute Canadian Bacon for sausage or bacon.(works for pizza too!) Save up to 200 calories!

Tip #4- Instead of buying one of those pre-made yogurt parfaits make your own! 1 cup plain greek yogurt, 2 tsp honey, 1/2 cup blueberries or strawberries, 1/4 cup Kashi GoLean Crunch Cereal. Save up to 150 calories!

Tip #5- Substitute peanut M&M’s with 1 tbsp dry roasted peanuts and 1 tbsp milk chocolate chips. Save up to 120 calories!

Tip #6- Substitute dry roasted sunflower seeds for croutons to add crunch, boost protein, and cut calories!

Sneaking in the Veggies

I don’t know about you but there are days that it seems like a struggle to get the fruits and veggies into the family.  Sometimes I am forced to find new ways to sneak them in. I thought I would post a few tips to make it a little easier on you.

• My number one go to trick is the never fail smoothie! Smoothies are a great way to not only sneak in the fruits but also the veggies. Spinach and carrots are an excellent addition to any smoothie. These two veggies are naturally sweet and do not change the flavor of the smoothie. Do not be afraid to try different vegetables. You would be surprised at how many different vegetables work in a “fruit” smoothie.

• My number two go to trick is pureeing them into my sauces and soups. I can not remember the last time I didn’t add any vegetables to my tomato sauce. To blend in the veggies I add 1 cup of my tomato sauce to whatever veggies I am blending. I like to blend in cauliflower, spinach, broccoli, zucchini, and kale. Blend in a blender or food processor on high until smooth. Return blended mixture to sauce and cook thoroughly.

• My number three go to trick is adding them to my baking. I will add carrots, pineapples, blueberries, cherries, or zucchini to my sweet breads or muffins. You can stir in applesauce in place of oil. Add pumpkin, carrot, or apple to your cookies. Cupcakes can be filled with a fruit compote filling, think jelly donuts.

• Cauliflower can be added to potatoes prior to mashing and load your pizza with fresh veggies or pineapple. If your kiddos raise their nose to veggies on pizza, blend them into the sauce. Don’t be afraid to add salsa to your baked potato, scrambled eggs, or quesidila. Salsa counts!

• If Oatmeal is a morning favorite add in fresh, frozen, or dried fruits. Sandwich’s should have lettuce and tomato, PB and J can have sliced bananas or peaches.

My goal is to add 3 fruits/vegetables to every dinner we have. If Mac & Cheese is on the menu then I will add in a can of peas or green beans, Serve with a salad, watermelon for dessert! Even if your kids only eat two of the green beans in their mac & cheese that is two more than if you didn’t add any.