Place the Mask on Yourself First

ambro/freedigitalphotos

"Should the loss of cabin pressure occur, oxygen masks will automatically drop...Place the mask on yourself first before assisting others." 


I never really thought about the power of these words until a MM group member brought it to my attention. After all, how many of us really listen to what those flight attendants say? I've been thinking about this message these past few days... 


Unfortunately, my dad's back in the hospital. His hip replacement surgery was done almost 3 weeks ago, but he developed an infection last week. So, I flew back here to take over the care support for my folks, since my sister had to go back to her home over 10 hours away. Tag-team. It's tough when we don't live near each other: 1 set of parents and 4 adult children all living in 5 different states.


The email messages I received from friends and MM groupies were perfect. All of them included notes of well wishes for my dad's health. And many sent reminders to me to care of myself: eat well, exercise, and try to get enough rest and sleep. This hits right to the center of one of my challenges in life.


I am a caregiver by nature. I nurture. I listen. I help. I care. I know many of you are the same way. But, too often, we end up working so hard to care for others that we put their health and happiness above ours. Deep down, it seems like the right thing to do. Unfortunately, it doesn't work well in the long run.


If our basic health needs are put at the bottom of our priorities, we end up paying a price. For me, it means more severe headaches, back pain, and less patience. If the worry, stress and fatigue really take over, my immune system crashes and I end up getting sick. When that happens, I'm not much good as a care giver! (Check out the post on 6/22/11). 


Yesterday, I woke up with nasty headache and it just didn't want to go away. I was having trouble listening and being patient. So, after visiting at the hospital in the morning, we skipped the "interesting" hospital food, went home and ate a healthy lunch. After that, I declared "time-out." I left my mom to do her own thing while I laid down in bed, simply closed my eyes and zoned out. When I got up, the headache was gone. I was just taking care of me. I placed the oxygen mask on my own face first.

Blueberry Scones

grantcochrane/freedigitalphotos

The blueberry season is here! Although these berries are loaded with antioxidant power, many of us like to do more than just eat them raw. My sister gave me this recipe, though I did tweak it a bit for more nutritional bang for the buck.  These scones are so good, that you may want to wrap them up into individual servings to help you out with portion control. You can make these with or without the streusel topping.

Blueberry Scones  


Preheat oven to 450 degrees.
Spray cookie sheet with cooking spray.
In a food processor, zip until finely ground:
     1/2 cup dry oatmeal
In a large bowl, whisk together:
     Oats
     1/2 cup whole wheat flour
     1 cup all-purpose flour
     3 Tbsp brown sugar, packed
     1 tsp baking powder
     1/2 tsp baking soda
     1/4 tsp salt
With a pastry blender or 2 knives, cut in
     3 Tbsp cold butter
Toss in gently
     1 - 1 1/2 cup blueberries (fresh or frozen)
Stir in until just moistened
     1 cup plain fat-free yogurt
Pat dough into an 8" circle and place onto baking sheet

To make streusel topping:
In a bowl, blend together
     1 Tbsp butter, melted
     2 Tbsp brown sugar, packed
     1 Tbsp flour
     1/4 cup dry oatmeal
Sprinkle on top of scones
Score (cut part-way through) into 12 wedges
Bake for 20 - 25 minutes

Makes 12 scones

Nutritional info with topping:
     152 calories, 4 g fat, 185 mg sodium, 25 g carbohydrate, 2 g fiber, 4 g protein, 3 Units
Nutritional info without topping:
     127 calories, 3 g fat, 177 mg sodium, 21 g carbohydrate, 2 g fiber, 3 g protein, 3 Units

What's Your Favorite Health Quote?

kimoff/freedigitalimages

Choose your favorite quote, write it down and look at it often.
Let the quote be your mantra or affirmation for this coming     week...


1)  He who's greatest wealth is health.  -Virgil

2)  When it comes to eating right and exercising, there is no "I'll start tomorrow." 

 Tomorrow is disease.  
             -Terri Guillemets

3)  It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength.

             -Frank Duff

4) The best six doctors anywhere
     And no one can deny it
     Are sunshine, water, rest, and air
     Exercise and diet.
     These six will gladly you attend
     If only you are willing
     Your mind they'll ease
     Your will they'll mend
     And charge you not a shilling.
              - Wayne Fields

5)  I really believe the only way to stay healthy is to eat properly, get your rest and exercise. 
If you don't exercise and do the other two, I still don't think it's going to help you that much. 
               -Mike Ditka

6)  If you have health, you probably will be happy, 

     and if you have health and happiness,

     you have all the wealth you need, 

     even if it is not all you want.
             ~Elbert Hubbard

7)  The first wealth is health
             -Ralph Waldo Emerson

8)  What is called genius is the abundance of life and health. 
            -Henry David Thoreau

9)  Happiness lies, first of all, in health.  
              ~George William Curtis

10) Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. 
               -John F. Kennedy

Do you have a quote that keeps you inspired and motivated to keep reaching your
health goals?  Please share it with us!

To Supplement Vitamin B-12...Or Not?

carlosporto/freedigitalimages

I was asked recently about the wisdom of taking mega doses of vitamin B-12.  Websites promise these supplements will increase energy and metabolism, boost thyroid function, cure depression and prevent Alzheimer's disease. Some weight loss programs even provide inject able B-12 as a diet aid. With claims like that, why wouldn't you take it?

First things first: don't believe everything you read on the Internet! Inaccurate information from questionable sites are abundant. Google searches of vitamin and mineral supplements often end up taking you into sites simply trying to sell their products. Others are known to stretch, twist, or even avoid scientific evidence to make a point or sale. Look for reputable sites: Harvard Health, WebMD, Cleveland Clinic, Mayo Clinic, and government sites such as USDA and FDA.

It's always better to get to get vitamins and minerals from foods whenever possible. Supplements can't replicate all the wonderful things the whole food package provides: fiber, antioxidants and phytochemicals, which may protect against diseases such as cancer, diabetes, and cardiovascular disease. Taking large or mega doses of some supplements can be dangerous. These can act as a medication, interact with medications you already take, or create a toxicity. Always check with your doctor before taking anything more than 100% of the Daily Value (DV) to make sure it is safe and advisable for you.


What about vitamin B-12?  B-12 is important for healthy nerve cells, red blood cell formation, and for development of neurotransmitters in the brain. This currently popular vitamin is water soluble and found naturally in fish, poultry, meat, dairy, and eggs, and in some fortified breads and cereals. Most people who eat at least some animal products have no trouble consuming plenty of B-12.

People who are at risk for vitamin B-12 deficiencies include vegetarians who eat not animal products (vegans) and those with nutrient absorption problems due to surgery, disease, or aging. Vegans, women who are pregnant, nursing, or those on a reduced calorie consumption are encouraged to take vitamin supplements that include B-12. Your doctor can order a blood test to check this out if problems are suspected. Long term deficiencies can increase the risk of anemia, fatigue, depression, and maybe even heart disease. These are the only group of people who will really benefit from Vitamin B-12 supplements, and will often experience more energy, happier mood, and better memory.

And those miraculous B-12 claims? Studies at this point have shown that B-12 does not reduce the risk of cardiovascular disease, improve memory, slow the decline of cognitive function in Alzheimer's patients, improve exercise performance, increase energy, lessen depression, increase metabolic rate, delay aging or even help with weight loss. One piece of good news: mega doses of B-12 are considered safe for most people. But, as one of my professors used to say, taking more vitamins than your body needs only creates expensive urine. And with the cost of some of the pills, very, very expensive urine.!

Try to eat a wide variety of good, nutritious foods every day, including lean meat, fish, poultry and eggs.
If you are at risk for low levels of vitamin B-12, talk with your doctor about the right supplements to take and foods to eat to help you feel your best.

Vitamin B-12 in Foods

Food	Micrograms (mcg) per serving	Percent DV*
Liver, beef, braised, 1 slice	48.0	800
Clams, cooked, breaded and fried, 3 ounces	34.2	570
Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving	6.0	100
Trout, rainbow, wild, cooked, 3 ounces	5.4	90
Salmon, sockeye, cooked, 3 ounces	4.8	80
Trout, rainbow, farmed, cooked, 3 ounces	3.5	58
Cheeseburger, double patty and bun, 1 sandwich	2.1	35
Haddock, cooked, 3 ounces	1.8	30
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving	1.5	25
Yogurt, plain, 1 cup	1.4	23
Beef, top sirloin, broiled, 3 ounces	1.4	23
Tuna, white, 3 ounces	1.0	17
Milk, 1 cup	0.9	15
Cheese, Swiss, 1 ounce	0.9	15
Beef taco, 1 taco	0.8	13
Ham, cured, roasted, 3 ounces	0.6	10
Egg, large, 1 whole	0.6	10
Chicken, roasted, ½ breast	0.3	5

Try a Recipe for a Frozen Yogurt, Vitamin B-12 Loving Smoothie:

Put in blender:
      6 - 8 oz light, any flavor or plain fat-free yogurt (lemon is my favorite)
     1/3 cup orange juice
Put cover on securely and blend.
While still going, add until thick:
     1/2 - 2/3 cup frozen berries or other fruits

165 calories, 0 g fat, 250 mg calcium, 1.4 mcg vitamin B-12, and 100% yum
Counts as 3 Units

My Dad, My Inspiration

I'm sitting next to my Dad while he sleeps in his hospital bed.  He had hip replacement surgery on Monday, and Mom and I are providing the support team.

Dad's 82 years old.  And he's amazing.  Other than his hip, he's in great shape. Low blood pressure, great heart, lungs, and blood sugar. He never thought his hip hurt that much, at least not enough to do something about it until two months ago.

My folks live in the same house on 2 1/2 acres of wooded land that they've had for 49 years. Dad mows his own lawn (albeit now with a small tractor), shovels the deck and runs the snow blower in the winter, unless it's way too deep.  His garden is considerably less than the 1/2 acre it once was when we were kids, but he still plants, weeds and hoes it by himself.  Mom pitches in occasionally for the harvesting process. They both volunteer everywhere, including Dad's work at the 4-H farm. And to top that off, they both go to senior exercise class twice a week at the local university.  Heck, these two eighty-somethings even park far away and walk to their class!

When Dad's doctor came to check on him the first night after the surgery, he mentioned that the whole surgical team couldn't believe he was almost 83. He really does look much younger, he's fit and he's kept his weight at a healthy level for as long as I can remember.  Not too many hip replacement patients can say the same.

Exercise isn't new to him.  He was one of the first wave of health conscious Americans. Around 1968, Dad would come home from work and take my brother and me jogging. Dad recalls reading a book about jogging.  I would wager it was written by Bill Bowerman, University of Oregon track and field coach, who is credited with getting people running for health. Along with the millions of people started jogging in the 60's, others were getting fit with the help of "Aerobics," a book written by Air Force physician Kenneth Cooper.  My dad was on the cutting edge of fitness. He kept running until he could do it no more. At that point, he and my mom walked together.

They always ate plenty of vegetables from the garden, fruits, and lots of milk, cheese and ice cream---Dad was a professor of Dairy Science (nutrition for cows!)  Mom was a home economics major. Between the two of them well balanced meals were simply their way of life.

As I think about all of this, I realize that he has been my inspiration. Perhaps without ever really thinking about it, his interests influenced mine as I went into dietetics and exercise physiology. And looking at him now, it should be very apparent to anyone that making healthy choices in life really can make a difference. When he's fully recovered from this surgery, you can bet he'll be right back out there doing everything he had been doing, and probably more.