Fresher...Longer

To keep those bouquets around for awhile, consider the following tips:

• Get flowers from a reliable source. Grocery stores may be convenient, but do not always have the freshest flowers.

• Strip away any leaves that will be below the water line in the vase--they produce bacteria that kills buds faster.

• Put a floral food such as Floralife or Chrysal into the water.

• Keep flowers in a cool spot. Avoid placing them next to air conditioners or anywhere with extreme temperature fluctuations.

• Change the water daily or every other day.

• Pluck out any wilting blossoms.
  

When flowers start to fade, cut down the stems and transfer the flowers to a shorter vase. This will help revive them.

Making Super Smoothies

I love making smoothies in the morning and am always on the lookout for new recipes. I enjoyed reading the following tips provided by Dr. Natasha Turner in her book, The Hormone Diet.

• Freeze your fruit. Peel and cut them up in pieces prior to freezing or add ice to your smoothies to make them refreshing.

• Blend the ingredients before adding the protein. Do not overblend the protein. Just lightly blend it to stir into your drink; otherwise you damage the protein molecules.

• Keep ground flaxseed in the freezer. If the shake tastes fishy, it is very likely the flaxseed has gone rancid.

• Add water or ice to thin out the smoothie. Do not add more juice or soy milk--it will increase the calorie content of the drink.

• To increase the fibre content of a smoothie, add 1-2 tablespoons of wheat or oat bran.
  

Dealing With Med Speak

Every profession has its own jargon. Medicine isn't any different, except that quality health care, and, sometimes even our lives could be affected. This is especially true when the diagnosis is an unexpected one and our emotions take over. It is so easy to become overwhelmed and confused.

Here are a few suggestions which can help you navigate the maze of Med-Speak.

• When meeting with a specialist or oncologist, ask a friend to accompany you and take notes. Or, bring a tape recorder with you. This will ensure that you do not miss any critical information or instructions.

• Do your homework. Visit reliable websites and read recent books about your condition.
  

• Bring a written listen of your questions, in order of priority.
  

• Ensure that all members of your health care team are aware of all conditions being treated and tests administered.

• Be honest. Share any not-so-healthy habits that could interfere with your treatments.
  

• Lost lab reports are common. It may be necessary to call and check with the lab, especially if more than one physician is involved in your care.

• Ask your doctor to slow down if the "med speak" gets out of hand.

• If you are uncomfortable with any aspects of your care, do not hesitate to get a second opinion.
  

A Bit of Humour

A Sunday school teacher was asking her students some questions after a series of lessons on God's omnipotence. She asked, "Is there anything God can't do?"

All was silent. The teacher was disappointed that they had missed the point of the lesson. Finally, one boy held up his hand. She sighed and asked, "Well, what do you think God can't do?"

The boy replied, "He can't please everybody."

Source: God Jokes

Getting Creative With Peanut Butter

The peanut butter and jelly sandwich was a staple in most of our lunch bags. But, there are so many other options available.

After spreading peanut butter on a slice of whole wheat bread, add...

• Bacon, apple, and alfalfa sprouts
• Bacon, lettuce, and tomato
• Banana, dates, and honey
• Banana, lettuce, ham, and bacon
• Currants and cashews
• Marshmallows and chocolate chips
• Onion and low-fat mayo
• Raisins and carrots
• Raisins and celery
• Raisins and sunflower seeds
• Sweet pickles and honey
• tomato and low-fat mayo
  

Better Sleep On A Budget

According to Dr. Natasha Turner, author of The Hormone Diet, poor sleep interferes with our hormonal balance, appetite control, and fat loss. And, lack of sleep also contributes to inflammation.

Consider the following tips:

• Make your room as dark as possible. You should not be able to see your hand in front of your face. Alarm clocks should be turned away and blackout curtains are recommended. Studies have shown that even a small amount of light can cause a decrease in melatonin levels, which affect the quality of sleep.

• If you go to the bathroom at night, keep the lights off or use a night light. Even brief exposure to light can shut down the melatonin production that is essential for a good night's sleep.
  

• Be aware of electromagnetic fields (EMFs) in the bedroom--they can disrupt the production of melatonin and could increase the risk of cancer. EMFs are emitted from digital alarm clocks and other electrical devices. These items should be kept at least three feet away from you.

• Choose comfortable, soothing bedding. Organic cotton linens that are free of harmful dyes and toxins are highly recommended. According to Dr. Turner, all-white bedding is very soothing and welcoming after a long day of sensory overload. Make sure that your bedding keeps you warm but doesn't overheat you. In the winter, use a light duvet; in the summer, a thin blanket with a sheet will suffice.

• Keep your bedroom cool but not cold. No matter how chilly the weather gets outside, your bedroom temperature should be no warmer than 21 degrees Celsius. The body needs to cool at night to ensure the proper release of melatonin. During the summer, be very careful with your air conditioner. Research has shown that over-air conditioning can cause weight gain.

• Avoid using a loud alarm clock. Waking up to the blaring wail of an alarm clock can be a shock to your body.
  

A Bit of Humour

Two little boys were best friends at church, but they both had a reputation for getting into trouble. One Sunday, one of the boys was sick and stayed home. The other boy went to church and was twice as bad as normal.

After church, the pastor grabbed him and asked in an angry voice, "Where's God?"

The little boy was frightened and didn't know what to say.

The pastor continued, "I want you to go home and think about it. I don't want you to come back until you can tell me where God is."

The boy went home and called his sick friend on the telephone. "Guess what," he said. "They've lost God, and they're trying to blame that one on us, too."

God Jokes

Good Coffee News

As a coffee lover, I delight in reading about its benefits. In a recent column, Dr. Oz informed us that six daily cups of coffee can reduce our risk of Alzheimer's disease by more than 20%.

Researchers at Harvard Medical School have suggested that coffee may be helpful in preventing the following diseases:

Cancer: Coffee drinkers have lower rates of colon and rectal cancers and are 50% less likely to get liver cancer than coffee abstainers.

Type 2 Diabetes: Coffee contains chemicals that lower blood sugar. Coffee may increase your resting metabolism rate, which could help prevent diabetes.

Parkinson's Disease: Coffee seems to protect men from Parkinson's disease.

Heart Disease: Scientists think antioxidants in coffee may reduce inflammation and protect blood vessels.

Asthma: In one study, adults with asthma who drank two to three cups of coffee daily had 25% fewer asthma attacks than those who drank none.

Remembering the Basics

It is very easy to get excited about a new regimen and forget everything we have learned about physical fitness. Rushing after meals, not taking time to stretch, becoming dehydrated, exercising only on weekends...these are common mistakes that can result in injuries and short-lived regimens.


Consider the following tips:

• To burn the maximum number of calories and fat, exercise on an empty stomach.

• For maximum performance, eat carbohydrates one hour before you exercise.

• Drink fluids--water is the best choice.

• Exercising outside in the sun can improve your mood, especially if you have symptoms of depression.

• Running shoes do not last forever. Unless you are training for a marathon, a good running shoe should last six to eight months.

• Always pack your gym clothes, even on business trips. Most hotels have fitness centers or have arrangements with local gyms. Or, you can take a long walk or jog in a nearby park.
  

Dieting on a Budget

Make the following substitutions and convert high-fat, high-calorie dishes into healthy ones.

• Instead of a creamy potato salad, choose a bean salad with low-fat vinaigrette. You will save 30 calories and 4 grams of fat for every 1/4-cup serving.

• Instead of potato chips, choose baked tortilla chips. You will save 80 calories and 10 grams of fat per 15 chips.

• Instead of cheddar cheese, choose mozzarella. You will save 30% of the calories and fat per 45 gram serving.

• Instead of regular salad dressing, choose low-calorie dressing. You will save 50 calories and up to 10 grams of fat per 1-tbsp serving.

• Instead of devilled eggs made with regular mayonnaise, choose devilled eggs made with low-fat mayonnaise. You will save 30 calories and 2 grams of fat per appetizer.
  

An apple a day...

On each Dr. Oz show, guests share their weight-loss secrets with the audience. One woman, who lost half her original body weight, talked about her secret weapon against overeating: apples. She consumes at least five a day. Whenever she gets a craving for a dessert or any other high-calorie food, she eats an apple.

The researchers at Cornell University support this particular diet strategy: apples help women lose weight and lower the risk of lung cancer and type 2 diabetes. They have also classified the Red Delicious as the most antioxidant-rich apple. They suggest that we eat the entire apple, avoiding the harder seeds and stem. More than two-thirds of the fibre and almost all of the antioxidants are found in the peel.

Researchers at the University of Massachusetts discovered that eating two or three apples a day increases the levels of acetylcholine, a neurotransmitter crucial to maintaining memory.

Definitely food for thought!!

On The Sunny Side

It is easy to be negative at this time of year. The mornings are dark, weather is unpredictable, tax season is upon us...The excuses are endless and it so easy to stop exercising and slip back into bad habits.

In their book, So Stressed, authors Stephanie McClellan and Beth Hamilton suggest countering the following negative thoughts with more positive messages:

I'm too exhausted even to think of moving.
I always have more energy after I exercise.

I'm just so slow.
When I started, I was out of breath very quickly. I may not be a speed demon, but I have really built up my endurance.

My whole body hurts from that last workout.
If I stretch well or take a hot bath, my muscles will be warmed up, and I'll be feeling no pain once I start moving.

I had to skip three days because I had a virus. It's impossible for me to stay with it. Something always gets in the way.
Each day is a new day, and I can pick up where I left off.

It's miserable out, so I think I 'll just sleep in this morning.
It's raining too hard for me to enjoy my walk. I think I'll try that new yoga DVD.

This was the most stressful day at work in a long time. I think I'll make myself a drink.
I haven't been this stressed out in a long time. I bet a good workout will help me burn off this tension.

Sharing Recipes--Pineapple Banana Muffins

I love eating pineapple all year round. One cup of fresh pineapple chunks contains 75 calories and provides 25 mg of vitamin C. Pineapples also contains thiamine, folate, vitamin B6, iron and manganese.

The following recipe combines pineapples and bananas into tender, moist, and delicious muffins that keep and freeze well.

Enjoy!

Ingredients

3 cups all-purpose flour
2 cups granulated sugar
1 cup chopped raisins
1 tsp baking soda
1 tsp salt
1 tsp cinnamon
3 eggs
2 cups mashed bananas (about 5 medium)
1 1/4 cups crushed, undrained pineapple
1 cup vegetable oil

Procedure

• Preheat oven to 350 degrees Fahrenheit.
• In a large bowl, stir together flour, sugar, raisins, baking soda, salt, and cinnamon.
• In a separate bowl, beat eggs. Stir in bananas, pineapple, and oil until blended. Add to dry ingredients and stir until moistened.
  
• Spoon into large greased muffin cups, filling two-thirds full.
• Bake for 20 to 30 minute or until tops are firm to the top.

Makes 30 muffins

COPE

We all experience some kind of stress and tension in our daily lives. Psychiatrist Mark Gilbert has used the acronym COPE to present a few constructive ways to manage this stress.

C stands for calm and connected. Calming our minds and bodies will help prevent symptoms such as insomnia, irritability, headaches, fatigue, and hypertension. I find yoga helps me achieve a sense of inner peace and calm. Reaching out to family and friends is also helpful when life is uncertain and difficult.

O stands for optimistic and objective. When we choose a belief system that includes optimism, hope, and purpose, we feel better and stay healthier. Optimism is our connection with the future.
When we are objective, we realize that most people are good-willed and caring. They are not out to get us.

P stands for participate and be pro-active. When we interact with others, we feel more in control and better about ourselves. And, it also helps to contribute to our community in a charitable way.

E stands for emote and empower. Studies have shown that open and honest expression of emotion in a supportive environment leads to better healing. It is important to share our feelings with someone we trust. When we eat nutritiously, exercise regularly, and get enough sleep, we empower ourselves to meet the challenges of our daily lives.

Dieting on a Budget

It is possible to transform traditional high-fat, high-calorie favourites into healthy dishes. Consider the following substitutions:

• Instead of mashed potatoes made with butter and cream, choose mashed potatoes made with low-fat sour cream and 1% milk. You will save 100 calories and 12 grams of fat per 1/2-cup serving.

• Instead of roasted, salted mixed nuts, choose trail mix with dried fruits and unsalted nuts. You will save 50 calories and 9 grams of fat per 1/4-cup serving.

• Instead of a white roll slathered with 1 tbsp of butter, choose a small, whole wheat dinner roll with no butter. You will save 200 calories and 13 grams of fat.
  

• Instead of a pecan pie slice, choose a slice of angle food cake topped with strawberries and low-fat whipped cream. You will save more than 300 calories and 19 grams of fat.

• Instead of a flavoured latte topped with whipped cream, choose a skim milk mocha beverage. You will save at least 150 calories and 17 grams of fat.

• Instead of a martini, daiquiri, or other mixed drink, choose a vodka with diet soda. You will save nearly 400 calories per standard-size drink.
  

More Fish Facts

Canada's Food Guide recommends eating at least two servings of fish each week to help lower the risk of cardiovascular disease. The omega-3 fats found in fish and fish oils help reduce the stickiness of our blood so it is less likely to clot, an important factor in lowering the risk of strokes and heart attacks.

Most of us count on getting our omega-3's from salmon or trout. In a recent television show, Dr. Oz suggested we look to younger and smaller fish like sardines and herring. A 3-ounce serving of Atlantic sardines contains 22 grams of protein and approximately 340 mg of calcium which is more than that found in a glass of milk. Sardines also contain generous amounts of iron, vitamins B12 and E, potassium, and a bit of vitamin D. Low in mercury, they are on the list of environmentally friendly fish.

Consider the following tips:

• If possible, buy sardines canned in water. If you buy them canned in oil, drain off some of the oil.
• For a different taste, buy sardines canned in tomato sauce.
• Give your salad a protein boost--toss in a few sardines.
  
• Serve on a cracker as a mid-day snack.
  

In A Hole...

Two men rest under a tree after a long week of digging dry wells. One man who keeps digging the same hole deeper and deeper proclaims that his is the best way to dig a well. The second man, who digs many shallow holes, argues with equal force that his is the best way to find water. Their discussion grows louder. The two voices carry across the dry landscape into the ears of an approaching traveler.

"Pardon me, but I could not help overhearing your conversation," the traveler says, not wanting to eavesdrop.

The two men stop arguing long enough to look at the stranger, a woman dressed in the orange robes of an ascetic. "Then maybe you can help us," the first man addresses the traveler. "Who do you think is right about the best way to dig a well?"

"I am not an expert in these matters," the woman answers.

"But you must have an opinion."

The traveler offers a slight bow. "I would not choose one or the other method."

"What are you talking about?" the second man asks.

"Either way," the traveler replies, "are you not each still standing in a hole?"

Source: "The Guru Question" by Jeff Martens