Monday, December 13th, 2010
My husband is a physical therapist who does home health visits. As such, he encounters people who are homebound due to injury, surgery, obesity, advanced age, stroke, or any combination of those and other icky conditions. As one might imagine, many of those people have diabetes. He recently attended a continuing education workshop about diabetes, and he was surprised that the information wasn’t the usual lame fare dished out at those things. He gave me a handout given to him at this presentation, for which I really want to credit the nurse who lead the session. Anyone who is married, to a male, will understand why I cannot seem to obtain that information. {sigh} So, to the nurse who presented this information in Atlanta in Fall of 2010, I greatly appreciate the research update! To the rest of you: read, apply, pass along.
9 Surprising Diabetes Risks
Watching 2 or more hours of TV daily.
Raises your risk: 14%
How: More TV = less activity.
The fix: Limit TV time to 10 hours/week; exercise.
Drinking one soda per day.
Raises your risk: 83%
How: Soda adds extra and empty calories which can easily lead to weight gain.
The fix: Switch to water, diet soda, or even better, unsweetened tea, which might protect against disease.
Skipping breakfast.
Raises your risk: up to 50%
How: not having that morning meal increases the appetite stimulating hormone ghrelin, making you hungrier and more likely to eat more.
The fix: eat high fiber cereal with low fat milk and 1/2C furit in the morning. One study of people with pre-diabetes found that eating high-fiber cereals made their cells respond better to insulin. Consuming dairy products may also cut the risk for insult resistance by 72%.
A bout of major depression.
Raises your risk: 23%
How: Depression may alter body chemistry in a way that makes us more prone to developing diabetes.
The fix: Take a walk. Just 30 minutes, 3 times a week, has been shown to improve symptoms of depression.
A large waist—even if you are at a normal weight.
Raises your risk: 330%
How: Fat in the abdomen (visceral fat) produces compounds that make cells insulin resistant. Women should keep their waist size below 35 inches and men 40 inches.
The fix: 30-60 minutes of cardio, 3-5 times/week.
Waking up in the middle of the night.
Raises your risk: 89%
How: Not being able to sleep means you’re not getting enough sleep, making you more prone to developing insulin resistance and leading to diabetes.
The fix: No caffeine in the late afternoon or evening; and no TV or alcohol right before bed. Try yoga too.
Eating fast food more than twice per week.
Raises your risk 100 %
How: People who ate burgers, fries, and soda more than twice per week put on 10 extra pounds and were twice as likely to become resistant to insulin.
The fix: Satisfy cravings with smaller portions.
High stress.
Raises your risk: 184%
How: Stress can interfere with your ability to make insulin and process glucose
The fix: Allow 10-15 minutes per day to relax
Consuming lots of processed meat.
Raises your risk: 43%
How: These meats (such as hot dogs and bacon) are loaded with preservatives that may destroy insulin producing cells in your pancreas.
The fix: Cut back. A Harvard study found that women who had these meats less often than once per week had the lowest risk. Try a preservative-free type too.
Okay, it’s me (Heather) speaking now. I directly quoted the information my husband’s instructor handed out. I’m not sure I agree with all of it. For example, I’m not sure I’d recommend the breakfast of grain + dairy + fruit to a diabetic, whether or not it’s high in fiber. But I certainly found some of the percentage increases in risk surprising. I’m assuming that most of MP4’s blog readers are on to the dangers of sodas and such. But reading over this really made me think about how choppy my sleep has been lately, and how I really need to regroup sooner-than-later from some recent stress that’s been a tad prolonged. While diabetes doesn’t run in my family, per se, the recent exponential rise in the condition demonstrates that it doesn’t necessarily need to. I hope, if there were some surprises for you in there, or if you have a loved one who might benefit from up-to-date findings, this might prove helpful.
To your continued good health! 
Tuesday, December 7th, 2010
So I found this awesome salmon recipe and had to share. I am, by no means, a cook. If anything, I prefer plain food and tend to cook with minimal seasoning. Thus, when I find easy recipes that look great with minimal work involved, I have to give them a try!
Ingredients
Directions
My Changes
So you know me – always looking for a quicker fix. I don’t typically have fresh spices so I’ll go for dried rosemary. I’d also cut the olive oil down to 1 tablespoon. The one thing I won’t substitute is dried garlic. I only like fresh so I will make sure I have that on hand.
What I love about this recipe is that the marinade time is only 30 minutes. I’m sure you could try marinading it over night or all day but who actually remembers to do that. The marinade is quick and easy to make! You can whip it up and in the time it takes to unpack your bag, wash your face, pack your gym bag for the morning and do whatever else you need to; 30 minutes will have come and gone! If you are really smart, you will start steaming some veggies when you set the fish to marinade and everything will be ready at the same time. Enjoy – I know I sure will.
Monday, November 22nd, 2010
If you follow along, you know that my work area is being renovated. Among other things, this includes my actual office and treatment room. And I’ve found through this process that paint color is as controversial as politics and religion–the comparison lasting right up to the point where I thought I had control over it, then I didn’t, then I ended up kinda-sorta getting my way. Up until this morning, my office walls looked like this for over a week…
…and this…
I’m telling you, every time someone came by my door, I felt the urge to say “You pick cullah?” the way they do when I go to get a pedicure. Just sayin’. Ah well… The “Big Boss” (not me) blessed the final selection and the semi-stalled renovation progress was able to move forward again today. In great anticipation of having the walls done, thus allowing me to FINALLY get my life back in order after 2+ weeks, I got up at 4:00am (again) after going to bed after 11:00pm due to yet-another go-go-go weekend. This caused me to IM Jodi saying “I can’t post–this time I mean it”. You see, I’ve done this before–a few times–and I’ve always managed to post somehow. On time, no less! “On time” meaning the post usually goes up bright-and-ugly (aka. real stinkin’ early) Monday morning. Well, at least I can say that it went up by the end of Monday, yes? And the perfect track record stays intact. Well, intact-ish.
So I’ve got 2 more busy-life meals requiring little thought, but containing a lot of nutrients! And thank goodness because there isn’t much thought going on at that hour, and with that little sleep. I’m surprised the dogs got their breakfast and I got mine, not vice versa. Truth be told, none of us would have been the wiser. Good thing Abby (my Jack Russell Terrier) and I are both on thyroid meds, so a mix up there wouldn’t have been too tragic. Here’s what I whipped up in a hurry…
Mess-a-Eggs (said with Southern accent):
6 egg whites
a pile of broccoli slaw
a few shakes of Herbamare seasoning
Yes I ate it all, and yes I have TMJ. But my colon is rollin' on a regular basis! Totally worth it. 
While the “mess” was cooking, the Vita-Mix (my BFF) was working on this…
Pumpkin Berry Smoothie
1C unsweetened almond milk
1C mixed berries, frozen (cranberries, blackberries, raspberries, blueberries, strawberries)
1-1/2 scoops Sun Warrior vanilla protein powder
1/2C pumpkin puree
Handsome devil. Makes me want to sing: "Nobody does it better, makes me feel sad for the rest..."
The egg-slaw mixture was slopped into a glass container, and the smoothie into a trusty Blender Bottle, and off I went to meet the painters. I hope I get points for having the presence of mind to take pics of my meals as I scrambled to get out the door. Why did I? Because, somewhere deep inside, I knew I wasn’t going to let a Monday go by without a post from me. Like leaving for work without prepped meals, it would have seemed just wrong. Speaking of presence of mind… How about the fact that, at the end of today–once all of the taping, edging, 2-coating, drying, and replacing of the furniture in my workspaces was done, and the painters were packing up to leave–it was discovered that 3 of the 4 walls in both rooms had been painted the wrong color?! Yep. I get to be displaced again tomorrow to do it all over again. Better go set out the Vita-Mix and skillet…
Monday, November 15th, 2010
Last week, in “Breakfast for the Time-Starved”, I provided an easy, tasty, prep-ahead oatmeal recipe that was adaptable to your tastes and macro needs. Sometimes, however, there are those of us who need a low or no starch option to get the day rolling. Given my suboptimal eating during an extremely busy couple of weeks, I found it extra necessary to rotate in some low-to-no starch meals, including breakfast which can be tough. In honor of my upcoming trip to Mexico, here’s a simple and tasty one that I was able to prep, along with my other take-along meals, while also emptying the dishwasher, changing over laundry loads, feeding the dogs, and getting coffee going.
Ole’ Eggs
The Go-Go Gal’s prep instructions: Pre-heat skillet on med-low flame/burner, lightly oiled (unless your non-stick pan is truly non-stick, that is). Fill pan with a layer of veggies (1/3-1/2 bag). They’re frozen and will take a few, so feel free to go plug in your flat-iron, check email, or whatever. Once veggies are soft, fill pan and surround veggies with the egg whites and sprinkle in taco seasoning and sea salt to taste. Go make sure your purse or work bag has your phone, wallet, glasses, and locate your car keys. With the eggs nearly cooked, fold the now-conjoined mix in half. Go start car to warm up. Flip the half over when you come back in and shut off the flame/burner, leaving it for a minute or so to finish cooking. Cut the omelet in half, put one half in your take-away container, spoon 1-2 TB salsa over it, layer the other half on top of that, and spoon another 1-2 TB salsa on top, pack it all up and run.
The Harried Heather modification: Throw everything in a hotter pan and scramble it. Either eat out of the pan in bites between prepping for your day, or do the container thing, spilling some onto the stove so that later when you get home you feel immediate embarrassment that the dog walker probably saw the mess.
Hasta la próxima semana! (I hope that’s not totally wrong, I used an internet translation tool.)
Monday, November 8th, 2010
Right now I’m typing furiously, after a go-go-go few weeks (including weekends!) while managing to eat and drink at the same time. Ever had days/weeks/months like that? That sucks. It’s with gratitude that I tell you my life is generally not taking place at a constant breakneck speed. And if it is, it’s not for long. That just wouldn’t do for me. But, lately, due to some really good stuff, I’m tight on time. So much for that extra time-change hour today! It’s a short-term situation, but it is wreaking a wee bit of havoc on my diet and training. After a suboptimal 3 days, I’m determined to start tomorrow off right, considering I’m already putting in another extra day to make sure my workplace’s renovation starts off on a good note, bright and ugly at 7:00a, when demolition of the locker room showers commences. (Note to self: Locate some ear plugs)
I remembered a great recipe idea for a warm, hearty, Fall-food-fab breakfast that could be assembled the night before, grabbed on the fly out the door the next morning, and enjoyed once you get where you’re going. Now, the variations of this recipe are limited only by your imagination. I’ll include the link to the one I found for inspiration, but here’s my version. Check out the link comments—GREAT ideas in there from others to add wheat germ, various seeds, different liquids…you name it! I’m off to get the coffee maker set up to brew at 4:15a, and slap this together in a to-go container before I catch some zzz’s. Enjoy!
Overnight Oatmeal
½ C Oats
¼ C dried unsweetened cranberries
½ apple, cored and chopped (or grated if you’re a real go-getter)
A scoop or two of my fave vanilla protein powder
Sprinkle of cinnamon to taste
2 TB pumpkin puree (plain, unsweetened)
½ small handful of slivered or chopped almonds OR, 1 TB flax meal
1C almond milk (or enough to cover mixture)
Directions: Throw it all in a container with a lid. Leave it in the fridge overnight. Check it in the morning in case you need to add more liquid. Heat it now if you won’t have a place to later. Otherwise, grab it, and get on with the show!
Inspiration recipe:
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=59452#ratings
