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Team Live Well

Do you ever feel like you would love to volunteer to help others, but never seem to find the time? Here is a wonderful opportunity to change this! The entire family can be involved and learn about this debilitating disease which affects millions around us. The American Diabetes Association hosts Step Out: Walk to Stop Diabetes every year in Atlanta at Grant Park.

Together we can stop diabetes. One Step at a Time.

I am walking and raising funds for the American Diabetes Association’s signature fundraising walk, Step Out: Walk to Fight Diabetes. Every step I take and every dollar I raise will make a difference in the lives of 23.6 million Americans living with diabetes. By making a donation on my behalf, you will be helping the Association provide community-based education programs, protect the rights of people with diabetes and fund critical research for a cure.

No matter how small or large, your generous donation will help us stop diabetes and is greatly appreciated.

Did you know that 1 in 3 children in the United States faces a future with diabetes?

The Association works everyday to change the frightening future that diabetes has in store, but we need your help. Please make a donation to my fundraising efforts. Together we can stop diabetes.

Team Live Well understands the enormous impact diabetes has on chronic kidney disease, as it is one of the leading causes of kidney failure. I hope to raise awareness & to improve the lives of our friends, family, coworkers, & patients. Feel free to join my team! Thank you for any support you are able to provide!

About Diabetes

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors appear to play roles. There are 23.6 million Americans living with diabetes, a disease that is outpacing heart disease, cancer and AIDS. Diabetes is a disease that has deadly serious consequences, and there is no cure.

Interested? Check out my page at the link above. I hope you can make it!

Step Out: Walk to Stop Diabetes – Atlanta

Grant Park

September 24th, 2011

Registration – 7:30 am

Walk Begins – 8:30 am

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This easy, fun fix can make the whole family happy, while incorporating whole grains and nutritious vegetables!

Ingredients:

1 cup whole grain brown rice

2 tsp vegetable oil

1 medium onion, chopped

2 garlic cloves, minced

3 tsp chili powder

1/2 tsp cumin

1 can (15 oz) black beans, drained & rinsed (low sodium if available)

1 can (11 0z) whole kernel corn with red and green bell peppers, drained

8 (8-inch each) flour tortillas

2 green onions, thinly sliced

1 cup cheddar cheese, shredded (low sodium if available)

1/2 cup light sour cream

1/2 cup salsa

Directions:

Prepare rice according to package directions. While rice is cooking, heat oil over medium heat. Add onion, garlic, chili powder, and cumin. Saute 3 to 5 minutes until onion is tender. Add cooked rice, beans and corn; cook stirring 2 to 3 minutes or until mixture is thoroughly heated. Remove from heat. Spread 1/2 cup rice, beans and corn mixture in the middle of each tortilla. Top each with 2 Tbsp shredded cheese, 1 Tbsp green onion and sour cream. Roll up and top each with salsa. Serves 8.

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Let’s get back to basics! Bringing your lunch to work or school has many advantages. You will typically eat fewer calories, save more money, and save time when you get to enjoy your lunch instead of fighting the crowds at a restaurant. When we eat more meals outside the home, studies show we take in much more food, fat, and calories. By taking a few extra moments in the morning or the evening before, you can potentially help yourself stick with your weight plan, your budget or simply maintain your sanity. Brown-bagging it doesn’t have to mean mushy peanut butter and jelly sandwiches. There are lots of delicious grown-up options which can be prepared just as quickly.

If you’re in the mood for a sandwich, try whole grain breads, pitas, wraps, or bagels which will hold up better until lunchtime and provide a more nutritious option compared to white varieties. Deli meats and cheeses offer choice in terms of reduced fat and sodium content. Add some arugula or spinach, in place of lettuce for added nutrient content. Try hummus, goat cheese, or another favorite spread instead of mayonnaise. Although, from experience, certainly separate the spread, tomato, and spinach until lunchtime to prevent an unappetizing and wilted sandwich. Add a one to two sides in the bag like a low-fat yogurt, your favorite fruit, nuts, or veggies with dip and you’re set with a healthy lunch on demand.

Hungry by 3pm…you may want to bring extra sides, like a granola bar or fruit, to get you through the rest of the work day.

Not in the mood for a sandwich, no problem! You may want to invest in an insulated container for endless possibilities. Try salads, not just the boring green ones – chicken, tuna, lean meat, egg, and fruit can spice up any salad. Try balsamic vinegar and olive oil, instead of mayonnaise. Add some grapes or an apple with whole grain crackers and you’re good to go. Remember to keep refrigerated as needed. Leftovers also make an easy, quick lunch and can make your co-workers jealous at the same time. If you’re cooking your favorite dinner, make a little extra so you can bring it for lunch. You can even pack your lunch as you’re making dinner to save time. You can even breathe new life into last night’s dinner by throwing that fish or chicken breast over some greens or chop it up and put it in a pita. Pasta always makes an easy, yet filling dish that can give you just the energy for your early evening workout. Beans are also great to add, as a salad, side or make your own burrito. They provide great protein, carbohydrate and fiber.

If your refrigerator is empty and not feeling like pulling it all together, keep some Lean Cuisine or Healthy Choice frozen dinners handy. These have come a long way over the years and some taste delicious. Many are so low in calories you can bring fruit or low-fat yogurt to finish your meal. Watch out for other brands though! Many frozen dinners are loaded in sodium and fat.

To make this dream a reality, it does take a bit of preparation by planning ahead and shopping wisely.  Stock up on your favorites so you can mix and match to keep from getting bored. Got a sweet tooth? If fruit doesn’t meet your craving, try the 100 calorie cookie packs, a Fig Newton, or graham crackers.

Keep it interesting and delicious and don’t be afraid to experiment!

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With our waistlines expanding and chronic diseases trending up, portion control has become more important than ever! Especially in our uncertain healthcare environment, it’s essential to take responsibility for our own health and this starts with learning better habits. Once you decide to lead a healthier lifestyle, changing your daily routine can be the most difficult part. My suggestion is not to get bogged down by the immense amount of changes you could make. Instead, keep everything the same & just focus on the amounts of foods you enjoy. Be honest with yourself! Write down the portions of your food selections for a few days to get an idea of where you are. Are you eating enough to meet your needs? Are you eating larger portions than you think you should? If you answered yes to the latter, you are not alone!

We live in a society where more is better and getting value for our dollar has never been more important. Will I be satisfied with less? Yes! Not finishing a plate does not have to equate to less satisfaction. As adults, we tend to ignore our hungry cues which we lived by as children. With our brain taking up to 20 minutes to recognize fullness, overdoing a meal is easy.

(1)   Try using smaller plates. This way your plate is still full, making your eyes and brain happy, but ultimately your portions are smaller.

(2)   Take your time. Each meal is not a race to the finish line or should end in a nap. Eating slowly will help us recognize our fullness before the damage is done.

(3)   Try boxing up ½ your meal before beginning to eat. Wait 20 minutes after finishing the plate you have. If you are still hungry, eat some more. If you’re full, stop!

Others around you will notice your change in eating behaviors. Tell them what you’re doing! You will gain support around you and eventually every meal becomes easier. Leading by example not only increases your self esteem and confidence, it will also help you feel better, sleep better, and improve your overall wellbeing. Childhood obesity has become a huge concern and target for improved outcomes, especially with Michelle Obama’s Let’s Move campaign at http://www.letsmove.gov/. This is a great focus for a healthier future. Let’s not forget our children learn their behaviors from us. When they see you take the first step to a healthier life, they will own it too.

In hopes to simplify the way we think about our meals, the USDA has adjusted our food pyramid into a more relatable form, using an everyday symbol, the plate. If we can adjust our meal choices to follow the “myplate” pattern, our calorie, nutrient, and weight goals will fall into place. Check it out at http://www.choosemyplate.gov/index.html! The purpose of the plate is to assist us in learning how to balance our calorie intake, increase certain foods like fruits & vegetables and whole grains, and reduce other foods like high salt options and sugary drinks. Be your own advocate! Eat Right. Feel Good. Live Well.

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Looking for a fresh, simple summer side dish. This is one of my favorites!

2 – 10 oz containers grape or cherry tomatoes

1/3 cup green onions, chopped

4.25 oz sliced olives, can

1/2 lemon, juice squeezed

1/2 cup goat or feta cheese crumbles

1 Tbsp olive oil

salt & pepper to taste

Optional: 1/4-1/2 cup toasted pine nuts

Directions

Mix all ingredients together & serve. Enjoy!

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You’re trying your best to shed those pounds by eating healthy and exercising. At first you saw fantastic results, but have hit a plateau or maybe you are still waiting for the fantastic results.

Losing weight can be frustrating, especially when you feel like you’re doing everything right! These are a few of the mistakes I see…

1.) Not enough exercise

You’ve started a routine. That’s fantastic! Keep it up! Next step is to continue to build on it. Remember to vary your cardio activity, strength training, and flexibility exercises. Your body likes new and different activities, especially so you hit all your major muscle groups.

For chronic disease prevention, 30 minutes of moderate to intense physical activity most days of the week is recommended. To maintain your current weight, 60 minutes most days of the week is recommended. However, to lose weight, 60-90 minutes most days of the week is needed. Try getting family or friends to hit the gym with you. Make it fun! Remember to talk with your doctor if just starting out!

2.) Liquid Calories

That white chocolate mocha with nonfat milk can still have well over 400 calories! Beware of your beverage choices! Lemonade, juice, sodas, protein shakes, coffee, sweetened teas, and smoothies can all be a source of major unwanted calories. Stick to small portion sizes and try water or non-caloric drinks most of the time.

3.) Weekend Splurging

We all work for the weekend, but don’t let all your hard work still go to your waistline. You can enjoy the weekend! Just remember to plan in special treats for yourself during the week, so you don’t feel deprived. It’s easy to get carried away with snacking, going out to eat, and  few cocktails. Let your friends and family in on all your hard work and they can help you stay on track. Try rewarding yourself with non-food indulgences too!

4.) Overdoing Healthy Foods

You are making great choices: nuts, avocado, olive oil, brown rice, and whole wheat breads and pastas. Remember your caloric needs and how this factors in to portion control. A handful of nuts does not make a serving! Depending on the nut, 4-10 nuts can be a serving of fat and over 100 calories. 1 cup of brown rice or pasta can be up to 220 calories, not including any sauces or seasonings. 2 Tbsp of ranch dressing can easily be over 150 calories. Read your food labels! You may also want to try measuring for a few days, just to get an idea of how much food 1 cup looks like.

5.) Not Setting Goals or Sticking to Your Plan

You know your routine better than anyone. So, if you don’t plan in that healthy lunch or evening workout, most likely you will get caught up and forget or make a different, easier choice. Remember your ultimate goal and how it will feel to finally achieve that goal or fit into those pants you’ve been holding on to for years. That long-term goal will never become a reality without some short-term, immediate behavior changes. Set 1-2 goals around your food intake and diet and then set 1 about your exercise plan. Goals need to be SMART!

S – Specific

M – Measurable

A – Attainable

R – Realistic

T – Timely

For example, “I plan on increasing my physical activity” is not a SMART goal! Now, if you add the # of days and how many minutes each day, then we’re talking! “I plan on working out at least 4 days/week for 30-45 minutes a day” is a SMART goal. Now, you can tell if you hit your goal at the end of the day!

Here is a weekly goal tracker to help you stay on target!

Weekly Goal Tracker

Good luck and happy weight loss!

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Potential glucosamine-warfarin interaction

Glucosamine is a natural compound found in our healthy cartilage. Current evidence supports the use of glucosamine sulfate in the treatment of osteoarthritis (OA), especially for the knee. It is commonly taken with chondroitin, which is also a major component of cartilage. Used together, they may reduce pain and symptoms associated with OA and the use of non-steroidal anti-inflammatory agents, such as aspirin, ibuprofen, or naproxen.

In a recent case report and review of the literature, both the FDA and the WHO identified more than 40 cases of reported interactions when patients prescribed Warfarin (brand names: Coumadin, Jantoven, or Marfarin) also took glucosamine, glucosamine-chondroitin sulfate, or chondroitin sulfate. Warfarin is prescribed to thin the blood and prevent blood clots from forming or growing larger. This blood thinning characteristic may lead to severe bleeding and must be monitored and used with caution. Warfarin is known to interact with many foods, prescription and non-prescription medications, and herbal remedies, leading to an increase or decrease in bleeding times or clotting abilities. It was not until recently that the link was made between glucosamine use and Warfarin. When taken together, physicians noticed an increase in patient’s INR (International Normalized Ratio), a test that measures the time it takes the blood to clot and compares it to average. This increase in INR may lead to uncontrolled bleeding or bruising. In some cases, a decrease of the supplement improved INR to normal levels, and most resolved when glucosamine was stopped; however, one report described an uncontrolled bleed in the heart which resulted in a persistent vegetative state.

Evidence continues to support the use of glucosamine and chondroitin in the treatment of OA. However, always discuss any supplements or herbal remedies with your health care providers to ensure your safety and prevent any potential life-threatening complications.

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Global Food Losses and Food Waste: Extent, Causes, and Prevention

According to the results of a study for the Food and Agricultural Organization of the United Nations, one-third of food produced for human consumption is lost or wasted globally each year. This equates to 1.3 Billion tons! The loss and waste occurs throughout the supply-chain, occurring during agricultural production, processing, distribution and consumption. For almost every food category, fruit and vegetables to meat to cereals, the waste in North America is overwhelmingly attributed to retailers and personal consumption. This means food is discarded even though it is still suitable for human consumption.

What about food security concerns and increasing demands? People around the world are starving, including right here in Atlanta. Many organizations, including the Atlanta Community Food Bank, work diligently to combat this issue. But, can we make a difference in our own homes? Certainly! We live in a day where more is better. Buffets, bargains, and over-sized meals rule our world. I ask all of us to do our best everyday to only purchase what we realistically can consume. I love a bargain as much as the next person. But if there is no possibility of finishing my meal or eating the leftovers, could I purchase a smaller portion next time? Is there someone else I can give it to? Should I give in to catchy marketing and advertising lingo? Should I throw away fresh fruit or vegetables because it doesn’t look perfect? Restaurants, grocery stores, my home…so many places where I can make a difference. Join me in reducing food losses and wastes by making small and simple personal changes in your daily routine & spreading the word to others about this important issue! Thank you.

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Atlanta Beltline

Within the next year, Atlantans have one of the largest and most exciting park, trail, and transit projects in the country officially opening around our city. This 22-mile pathway will connect 45 neighborhoods, providing 40% additional green space, 33 miles of trails connecting 40 parks, and eventually greater convenience to our existing bus and rail service, with creative local art all along the way. Hundreds volunteered for Earth Day this year to support the continued effort to make this project reality. Learn more about how you can get involved or simply enjoy our vibrant city and all it has to offer by using the Beltline. Walk, Run, Bike, Move Atlanta!

Thursdays in June!

Dine Out for Art

Support the BeltLine this month! We get the chance to see some of the city’s most eclectic art all along the trails. Check the link above for participating restaurants! When we dine at these restaurants on Thursdays in June, a part of the sales will go directly to one of the city’s newest public art programs to kick off in the Fall. Enjoy!

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Prenatal Exposure to Organophosphate Pesticides and IQ in 7-Year Old Children

Prenatal pesticide exposure tied to lower IQ in children

Recent studies released this month in 3 major US locations, urban to rural, including California and New York, show an IQ reduction when prenatal children were exposed to certain common pesticides in our food supply. The decline in IQ is now showing to be more significant as these children are becoming older. In a previous study this year, Harvard University linked similar pesticide exposure to a higher rate of ADHD symptoms.

What does this mean for our food supply?

Thoroughly wash fruits & vegetables, especially if you’re pregnant!

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