MIA after TIA

So I had a 'mini-stroke'

A few weeks ago, I had woken up with the same headache I had had for 5 previous days.  It was unlike my previous migraines.  Mid morning I sneezed and my nose starting gushing blood.  Gushing as in fill the sink, soak the shirt ~ look like a body was dragged across the floor gushing.  It would not stop either so I dialed 911.  The ambulance came and my blood pressure was 189/119.  I went in and waited the 'unnecessary long time' in our 'amazing' emergency rooms to be told that I'd had a TIA ~ A transient ischaemic attack.  My blood pressure and cholesterol are not good. 

So, this not another diet has to be real.

Lower Cholesterol

Lower Sodium

More Activity

No bargaining with my health this time.

Yogurt, Granola & Berries

Snack Time.  Chips, Pop, Chocolate.  Carbs, Caffeine, Sugar.  Yup....welcome to our culture.

Here the low down on my favourite healthy snack.  Sweet, crunchy, calcium rich and a serving of fruit.

Only three ingredients.

Yogurt. Low fat, full fat or Greek ~ the fact is yogurt is good for you.
Granola. Peruse the cereal aisle for your favourite combination.  I like raisins in mine!
Fruit.  Strawberries, Banana, Blueberries, Blackberries....anything goes.

Mix the above all together/or layer.

Enjoy.  Simply Healthy.

Weekly Points Check-in
What is your favourite healthy snack? Share so we can enjoy too!

Snow Shovelling Workout 101

Wednesday and Thursday we are supposed to get some snow.  Then comes my favourite 'get something done and exercise at the same time' workout.  That is if you live in Canada or a snowy winter state in the US.  Here are some tips for Snow-shovelling.

Get a good shovel. Look for a lighter-weight shovel that suits your size. A smaller shovel will allow you to scoop up less snow at a time and avoid getting hurt. Shovels with a bend in them, as opposed to the straight, broomstick-type style, are better for your lower back.

Pace yourself. Start shoveling soon after newly fallen snow since it is lighter than wet, heavily packed snow, and take small breaks (shovel an inch or two, rest, and repeat). Start out slowly to avoid putting too much stress on your heart all at once.

Push, rather than lift. When you can, try pushing the snow away from you, rather than lifting it, to avoid straining or twisting your back.

Use your legs. If you must lift snow, fill your shovel no more than half full. Bend your knees and lift with your legs, rather than your back. Keep your back straight. Avoid throwing snow over your shoulder or to the side, which causes your back to twist and can injure your shoulders.

Watch for ice. Look out for ice under the snow or on the ground that can cause you to slip and fall. Black ice, which looks like water but is actually thin ice, can be especially dangerous.

Listen to your body. If you feel tightness in your chest or have any pain, stop right away and call your doctor. If you're sore after shoveling, take a hot bath, get a massage, or take a pain reliever.  Know when to call it quits or get the hubby to finish up.

Sources: American Academy of Orthopaedic Surgeons, National Safety Council, North Dakota State University Extension Service

DRAGON HEART CHALLENGE:
What was your favourite 'workout' you accomplished this week?
Comment below to recieve your weekly points for working out!

Wheat Free?

So I 've been considering limiting my intake of gluten daily.  I'm not sure I have the desire to go completely wheat free at this point but a moderation is called for!
Elimination Diet
As a simple test I will eliminate wheat products from my diet for the one week (this generally means all regular cereals, breads, pastas, bakery items, etc.) and observe my body's reaction.

Before starting, I will try to write down what symptoms I think I have ~ tiredness, carb cravings, IBS symptoms, acid reflux and maybe crankiness (just a touch).

Products to avoid this week:

Bran
Bread
Breading, coating mixes
Cereals (Wheat Based)
Couscous
Croutons
Granola
Farina
Flour
Pasta
Pastry
Pizza
Semolina
Soy sauce
Spelt
Teriyaki sauce

If eliminating these products grants me relief from the above symptoms than I will limit my daily intake of gluten and have at least one day a week gluten free.

Here we go!  I will update you in a week to see how this went!

De-cluttering Life

Are you drowning in clutter?

At Christmas time, when I take down decorations, I put everyday decor into the Christmas boxes so it is out of sight for the holidays.  When I took down the Christmas decorations I made a conscious decision to put back only half of the 'trinkits' and decor and de-clutter our lives.

From there I began thinking about how to further emancipate our lives from 'stuff'.

I started in the bathroom cabinets, moved through the kitchen, the hutch the living room.

I connected my daughter to this process by suggesting that we have a spring yard sale of which half the proceeds of her items sold could go to a charity of her choice and the other half towards the item she is saving her allowance for.  Any of the things I sell I am doing the same 50:50 donation to charity.  It is a win-win situation ~ we declutter and learn gracious giving practices!

"Have nothing in your houses that you do not know to be useful or believe to be beautiful."

William Morris

Here are some easy ideas for starting a declutter:

1)  One day - one closet.  Keep just the A-list clothing, the pieces that make you feel well.  Re purpose others for cleaning rags or donate to a used clothing store, free-cycle online or kijiji worthy articles.

2) Kitchen Gadgets - overflowing the drawers.  6 Corkscrews, a melon ball peeler, 3 paring knives and that thing that does something.  Put gadgets in a box on your counter - when you use one put it in a drawer as a useful tool.  After 2 months on the counter - consider these tool extras and unnecessary clutter and send them on their way!

There are many websites with tools to continue decluttering your physical environment. 

The ultimate goal is to declutter your mind. We are bombarded daily by Virtual Clutter - cellphones, email ... the pressure to be instantly and always available can make us edgy and hurried.  Put the brakes on technology and open the soul to life lived authentically. Here are two ideas to try that will bring about mental well being:

1) Set boundaries.  Turn the phone off during meals, leisure time and relationship time.

2) Pick one night a week to practice unplugging.  Start by going without your phone, then without the lab top then really push the boundaries by turning off the tube!

DRAGON HEART CHALLENGE
What is one way you've found to de-clutter your life?  Comment below to earn this Myself Monday's points!

Think on these and happy decluttering :) 

"The more you have, the more you are occupied.
The less you have, the more free you are."Mother Teresa

"Clutter is a physical manifestation
of fear that cripples our ability to grow."H.G. Chissell

"The sculptor produces the beautiful statue by chipping away
such parts of the marble block as are not needed -
it is a process of elimination."Elbert Hubbard

Myself Monday

So I've felt pretty crappy all weekend.  At first, I thought it was viral or the remains of a flu. I think however it is again...my blood pressure rising because of my weight.
It's my body yelling WARNING! WARNING! WARNING!

So I'm spending my Myself Monday beginning my Heart Health practice. Here are a few of my ideas.

1)  Daily Exercise ~ 9:30am is Boot Camp with a Friend
                    ~ 3:30 when Nixie is home we will power walk the dogs.
2)  Relax  ~ Practice breathing deeply again
                ~ Have 5 minutes breaks to refocus both at home and work
3)  Foods ~ Potassium Rich
                ~ Reduce Sodium                             
                ~ Eat Dark Chocolate (1oz a day - I'm with that!)
                ~ Take vitamins
                ~ IMMEDIATELY stop drinking pop.  (Reduces Sodium & Caffeine)

So my Myself Monday Question to you is:
What are ways you relax that are healthy?

Potassium Rich Foods

" Potassium is an electrolyte-an electrically charged particle needed for proper cellular functioning. Potassium specifically helps in carrying an electrical charge to help a nerve or muscle contract, and it helps regulate blood pressure and allow the heart and kidneys to function properly. Studies have shown that increased potassium intake can decrease the incidence of forms of arterial aging.' (Dr. Mehmet Oz)

The recommended amount is 3,000 milligrams a day. 4000mg per day is the suggested amount to help fight hypertension and high blood pressure.  That seems like a huge amount but foods add up quickly! I also am reading this book 'The 150 Healthiest Foods on Earth' (Jonny Bowden) looking for gems of potassium rich foods.

This is now hanging on my fridge. (Except mine has pretty pictures of healthy foods)

FRUITS	SERVING SIZE	POTASSIUM
Prune Juice	1 cup	706mg
Avocado	½ medium	550mg
Cantaloupe	1 cup	484mg
Orange Juice	1 Cup	454mg
Banana	1 medium	451mg
Kiwi	1 medium	252mg
Orange	1 medium	250mg
Strawberries	1 Cup	247mg
Watermelon	½ Cup	186mg
VEGETABLES	SERVING SIZE	POTASSIUM
Potato with Skin	1 medium	844mg
Black Beans	1 Cup	801mg
Lentils	1 Cup	731mg
Kidney Beans	1 Cup	713mg
Tomato Juice	6 ounces	658mg
Spinach	½ Cup	419mg
Sweet Potato	1 medium	397mg
Tomato	1 medium	397mg
Carrots	1 medium	233mg
Broccoli	½ cup cooked	228mg
Corn	½ cup cooked	204mg
Cauliflower	½ cup cooked	200mg
MEAT/PROTEINS	SERVING SIZE	POTASSIUM
Milk	1 cup	381mg
Lean Ground Beef	3 ounces	205mg
Chick Peas	1 cup	477mg
Flounder	3 ounces	292mg
Chicken	3 ounces	195mg

Foody Friday

Foody Friday

Christmas just being over, I find it hard to be creative for desserts - the sight of dessert just makes me feel .... well very full.  So, Nixie and I whipped up these 'cupcakes'.  If the word, 'cupcake' scares you then call them muffins.  It really doesn't matter because in the end - they are delicious and full of goodness.   Plus,  I do have a red-ribbon from the Agricultural Fair saying that at least one judge enjoyed them!

Sweet Zucchini Cupcakes

• 1 1/2 cups all-purpose flour
• 1 cup packed dark-brown sugar
• 2 teaspoons baking powder
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/2 cup coarsely chopped pecans or walnuts  (OPTIONAL)
• 1 zucchini (10 ounces), coarsely grated (1 1/2 cups)
• 1/3 cup vegetable oil
• 2 large eggs, lightly beaten
• 1/2 teaspoon pure vanilla extract
• Cream Cheese Frosting (OPTIONAL)

1. Preheat oven to 350 degrees. Line muffin tin with paper liners. Set aside.
2. Mix together flour, brown sugar, baking powder, cinnamon, salt and nuts.
3. In another bowl, combine zucchini, oil, eggs, and vanilla.
4. Add to flour mixture, and mix just until combined (do not over mix).
5. Divide batter evenly among cups.
6. Bake until a toothpick inserted in the center of a cupcake comes out clean, 30 to 40 minutes.
7. Cool in tin on a wire rack for 10 minutes; turn cupcakes out, right side up, and cool completely.
8. Frost if you wish.
9. Enjoy!

Remember to post your recipes below so that we can enjoy them too:)

Wednesday Whirl

WEDNESDAY WHIRL

Wednesdays are certainly a hump day for me.  I work, teach, volunteer, teach, then get home to cook supper.  There is little time to consider a gym workout.

Here is a workout I pulled from years ago that I would do once   in the morning and once at night. Each takes about 10minutes.



TENS
(Click the exercise to see an example)

10 Squats
10 Push-ups
10 Lunges Right
10 Lunges Left
Plank for 10 seconds
10 Triceps Curl Right (2-5lb weight or 2kg bag of sugar)
10 Triceps Curl Left
10 Side Leg Deadlifts Right
10 Side Leg Deadlifts Left
Plank for 20 seconds
10 Bicycles
10 Mountain Climbers
10 Jumping Jacks

Comment below if you did this workout - it counts towards the challenge!

2012 Dragon Heart Challenge

In 2009, I joined in a web-based challenge to lose weight.  It was supportive, fun and a creative way to work together towards our goals. 
On Sundays I will post challenges worth points upon completion. (Which you evidence by posting in the comments section of each challenge.)

 * Myself Monday -  Answer the questions and work towards a whole body and mind.

* Wednesday Whirl -  a 10 - 20 minute inventive/creative workout     
(have you been to a children's playground recently?)

* Food Friday - share a healthy food recipe that you have made (via picture) this week

Personal Workouts/Exercise are also worth point per week.

I've dropped a few more details into our FACEBOOK group about our reward/sponsors and point system.  Let's just say...

Game on together?

Year of the Dragon

Growing up, my uncle had come from Hong Kong.  I was fascinated when we would celebrating the Chinese New Year with him in January.  Soon I became aware that he considered me a lucky child as I was born in the Year of the Dragon under the Fire Sign.

As I strive to have the heart of a dragon; as I become a better me - I thought it would be fun to look into the Chinese description of this zodiac sign.

Positive qualities Dragons show are: innovation, enterprise, flexibility, self-assurance, courage, passion.

Fire Dragons are powerful forces - moving from calm to combustible in a matter of seconds, They are their own worst enemy - reckless and quick temper.  However, their vehemence, vigor have a commanding influence on other people.

They tend to burn the candle at both ends and suffer bad health as a result of stress. 

They can maintain my cool by implementing routine in day-to-day life, using exercise to soothe the mind and tone the body.

They can benefit from working alongside Wood Rats.  (1948,1960, 1972, 1984, 1996)
They are most compatible with Snakes. (1965, 1977, 1989, 2001)

They are antagonistic with Dogs. (1958, 1970, 1982, 1994, 2006)

When marrying another Dragon times of struggle will either unite or divide them.

CANCERIAN DRAGON
Cancer Dragons have polished tastes and are generally an artist of some sort. Their homes act as showcases of these artistic talents. These are less self-indulged characters and are caring, tender, individuals. For them a tight-knit relationship and established home are necessary for happiness.

(To read more about your own signs - look HERE)

My goodness - well hold on my little brave heart we are about to accomplish that one task that has evaded us our whole lives.

And....the good news is.... it is NOT ANOTHER DIET.