Coffee? Oh no, let's have some tea.

I have been drinking coffee since I was nineteen years old.   The aroma when it's brewing is like ambrosia to me, and that first sip every morning is like a wake up to my soul.  I can polish off a whole pot all by myself in about three hours.

But coffee doesn't like me anymore!

Over the past few weeks I've noticed a change in my body; feet and ankles swelling, digestion is not very good, frequent headaches, and heartburn has become a way of life.  These are all warning signs of disturbing health issues.

So I've decided to be proactive and see what I can do to change this situation.

I thought about trying decaffeinated coffee, but I'm a purest and never really liked the taste of decaff.  Then I noticed a box of decaff tea in my supplies that my sister gave me.  So I tried it and it wasn't too bad.

My mother was a tea drinker, so it shouldn't have been surprising that I liked it.  She and I shared quite a few cups of tea together in the past.  Of course then I loaded it with sugar or honey, but I'm sure I liked it back then.

I have found the best cup of tea has a drop of cream and a pinch or two of sugar.  Now to find a really long book.

(I'll have more updates on what other changes I'm making in my diet and exercise, so stay tuned.)

photo credit: Maryl_

My Top 10 tips to lower sugar levels and lose weight

1: Cut Out Soda Period.  Soda is full of caffeine, high fructose corn syrup, and sodium.  In addition to contributing to weight gain and diabetic sugar spikes, it causes bone weakening and tooth decay.  It also boosts sodium levels which affect water retention and congestive heart failure.

2: Stop Eating at Least 3 Hours Before Bed.  Make a rule the kitchen closes 3 hours before bedtime. Schedule your dinners and eat at the table where you can be conscious of what, how much, and how long you’re eating.  If you take your time, savor each bite, and enjoy your meals they will feel more filling.

3: Move for 20 Minutes Each Day.  Studies show that moving 20 minutes a day can improve your cardiovascular fitness and your heart health; it’s also true that you can drop 10 pounds by exercising just 20 minutes a day.

4: Exercise Portion Control.  You must exercise portion control in order to lose those pounds.  Instead of eating straight from the bag or box, a habit that makes it difficult to track how much you're eating, portion your favorite snacks into small bowls or plastic bags.  Don't eat any snacks larger than the size of your fist, and if all else fails, purchase plates to assist in portion control.

5: Weigh Yourself Only Once a Week.  Step on the scale and be courageous.  Keep a weekly journal of your weight, because knowing what you weigh will enable change. Research shows that, if you track your progress and stay accountable, you will lose weight.  But if you check too often you can become discouraged.  Resist the urge to check daily.  If you must only weigh yourself twice a week, no more than that will help you keep a positive attitude.

6: Take a Vitamin B Complex Every Day.  Vitamin B Complex metabolizes carbohydrates, proteins and fatty acids in the body giving you the energy to exercise.

7: Reduce Your Sugar and Sodium.  Most only look for ways to reduce sugar or carbohydrates, but sodium is increased in every low fat-low sugar substitute.  Try and stay away from these types of products.  Also try to switch to more natural sugar alternatives.  Honey, agave, and plain old sugar are much more preferable options.  Just use less and you will notice the difference. 

8: Strive For Balance in All Food Groups.  You don't have to go without breads, spaghetti, and ice cream.  You do have to be more conscientious of how much you are consuming.  The key is BALANCE.

9: Never Go Hungry.  Once you’ve passed the point of starving, you’re more likely to give in to your cravings and turn to less healthy food choices.  Look for foods that are high in fiber and lean protein. Snacking in between meals helps – just make sure it's healthy.  Try fresh fruit and nuts, and having them prepared and handy will keep you from reaching for other, not-so-healthy alternatives.

10: Keep the Weight Off ~ Maintenance Secret.  Only Eat at the Kitchen Table Avoid mindless eating! Stay away from the TV or other distractions while you eat.  Make the dinner table the only place you eat.

{These tips are only an example of how I helped my mother lose 70 lbs in 6 months, and lower her sugar and sodium levels.  Please read my disclosure if you decide to follow my tips.}

Do you need a meal plan?  You might be interested in the one I created for my mother here.

photo credit: dcJohn via

One Chicken, more than one meal

Everyone has heard about taking a whole chicken, and stretching it for more than one meal, so this is not new.  But, it is new to my weekly to-do list.  Why?

The biggest obstacle with my mom's health has been her weight.  It's been the main contributor for most of the complications from her diabetes that she is now living with.  And since I am her caregiver, it has become my main objective to help her with this issue.

A tip I picked up from an article from  EverydayHealth.com  for diabetics was to start every meal with a cup of soup.  My mom is not a huge fan of soup, so she was not very excited about this.  She prefers to eat salads.  Now you would think that a salad is a healthy choice, but my mom eats salads with all the "fixings" and then some. (I can't even imagine the calories she's been consuming with some of those salads.)  Even when I made smaller portions it left her hungry again within an hour or so of each meal.  So, how could  a cup of soup before each meal help my mom?

The article states: "A broth-type soup does help cut down on the amount of calories you will eat."  Just as drinking water gives you a "full feeling", the soup will have somewhat the same effect. 

I tried some store bought broths, but our budget and my mom's blood pressure went out of control, even with the lower sodium products.  I was back at square one.  That's when I remembered the homemade chicken stocks my mom made when I was a girl.  OK, so I thought turn about is fair play right.  If I had to eat my mom's concoctions when I was a girl why couldn't my mom eat mine now?  I think a lot of us are missing out because we have chosen convenience over healthier.

So the journey of roasting a whole chicken weekly and making it last for more than one meal has lovingly become part of my life.

Here's the breakdown:

Meal #1:  Roast a whole chicken.  My mom and son love the white meat, so I split one chicken breast between the two of them.  I'll eat the drumsticks, which are my favorite, and serve with baked or mashed potatoes topped with a tablespoon of cottage cheese.  Steamed vegetables round out this meal.

Meal #2:  The other chicken breast will be saved for sandwiches or a chef salad topping for lunch the next day.

Meal #3:  The thighs will be put in a freezer bag and saved for another recipe to be posted later.  Stay tuned.

Meal #4-6:  The bones and the skin go back in the stock pot with 6-8 cups of water with celery, onion, and seasoning to make a delicious broth.  I simmer this for 3-4 hours.  {Note:  I don't worry about cleaning the bones for every morsel of meat, but you want to get as much off as you can. Waste not, want not, or so my mother tells me.}  After draining and then discarding the bones, I let the broth cool down.  Then I cover it and place in the refrigerator overnight.

Next day after skimming off the fat, I'll measure out a cup at a time to put in freezer bags.  I pop them in the freezer flat and then before each meal just pull one out, heat it up in the microwave, and serve it in a cup.

My mother has seen a significant weight loss, blood pressure and diabetes numbers go way down, and she has less water retention.  She was also recently diagnosed with congestive heart failure, so being able to keep the sodium and water decreased is a major concern.  

I'd love to know if you have any favorite recipes for chicken leftovers. 

Have You Gotten Your Flu Shot?

Tis the season!?!  My mother had her regular monthly visit with her doctor, and got her annual flu vaccine shot.  With her many medical issues it is very important that she get this shot.

My son and I don't get a flu vaccine each flu season, but it is recommended the following groups do get vaccinated.  Either because they are at high risk of having serious flu-related complications, or because they live with or care for people at high risk for developing flu-related complications: 

1. Pregnant women
2. Children younger than 5, but especially children younger than 2 years old
3. People 50 years of age and older
4. People of any age with certain chronic medical conditions
5. People who live in nursing homes and other long-term care facilities
6. People who live with or care for those at high risk for complications from flu, including:
1. Health care workers
2. Household contacts of persons at high risk for complications from the flu
3. Household contacts and out of home caregivers of children less than 6 months of age (these children are too young to be vaccinated)

Obviously this is an individual choice we all must make, but we should consider the ramifications no matter what we choose.  Since my mother is protected, and my son and I have no health issues, we are not taking any risks.  In the past I have gotten the shot.  My personal experience was not good, so I choose not to subject my son or I to that again.

What are your thoughts and opinions?

I Just Want to Sleep!

The sun comes up way too early for me lately.  It seems I just get into bed, and there the sun is welcoming me to another day.  But I don't want to get up, I just want to sleep!

Knowing that I have to get up to care for my loved ones doesn't make it any easier to leave those warm, comfortable blankets.  I know there are things I can do to prevent this, but there may be another underlying condition causing me from getting a full nights rest.

I've tries going to bed earlier, not eating before my bedtime, and taking a nap in the middle of the day.  Nothing seems to help.  So what's the deal?

If you are experiencing insomnia like I am there may be a medical reason.  Here are 10 health issues you may not be aware of that could be causing you to miss out on those extra zzzzz's.

1. Depression
2. Menopause
3. Diabetes
4. Arthritis
5. Cardiovascular Disease
6. Asthma or COPD
7. Heartburn or Acid Reflux
8. Eating Disorders
9. Kidney Disease
10. Thyroid Disease

Arthritis and depression seem to be my issue.  Also worry for my mother is contributing to this problem.  She is not sleeping through the night, and that means my body is getting used to having interrupted sleep.  I will have to learn ways to remedy this.

Whether your sleep problems are caused by physical, mental, or hormonal issues you need to speak with a doctor.  Not only will you feel better and be more productive with a full nights sleep, but your loved ones will be comforted that you are taking care of yourself.  Please take care of yourself!

What will your future look like?

I want you to ask yourself this question:  How will my actions today determine my tomorrow?

This was one of the biggest hurdles my mother and I had to tackle.  Trying to get her to take the reins of responsibility was difficult.  Like her, YOU ARE IN CONTROL.  You need to know it, understand, and embrace it.  It's not just during the easy times when everything is going great.  It's during the hard times, when you just want to eat a little more, or you try to convince yourself the brownie at the church get-together won't set you back.

Unlike my mother, you may not have someone there to smack your hand when you reach for the extra helping, or when you want to make a bad choice in the grocery store.  I bought the groceries without my mother being present, but she needed to make a choice to take ownership of the plan.  It wasn't me who was suffering the debilitating consequences for not taking action sooner.  She was, and she needed to admit she failed and forgive herself.

Maybe you need to forgive yourself.

Trust me when I say, we all make mistakes we have to live with.  We all have addictions we don't want to let go of.  We don't want to, we'd rather pretend or make excuses, but in the end we can't move on until we let go.  It really is very freeing and liberating.

You also need start listening to that little voice inside you, it's been trying to help you fight temptation.  If you are filled with the Holy Spirit you know what I'm talking about.  For years you may have been stuffing that voice down trying to ignore it's pleading and prodding.  It's there to guide you. By taking control you're obeying God's plan for your life.  Your future will look a whole lot more attractive if you start listening.

We're all a little hard headed when it comes to learning a lesson.

My mother knew for some time she needed to make changes. She is now living with the limitations caused by not being accountable.  Control is slowly being taken away from her not only from her physical problems, but also because of the lack of self-control.  The lesson can't be learned until we allow God to guide us.

You also need to take into consideration how your actions or decisions will affect friends and loved ones.  It's not easy standing by while someone you care about is wasting away.  Wishing and praying there was something they could do, but knowing it is out of their hands.  First hand experience makes me want to reach out to you now and help you stop the suffering.

The consequences for all concerned are tremendous.

For my sisters and I, it's been difficult watching the slow deterioration of my mother's body and mind.  Realizing she can't see our faces, having conversations she won't remember, and knowing she is crying from loneliness and pain.  She's also dealing with frustrations of not being able to do activities she used to love like needle work and crafts.  It's not easy taking her things away from her, or not allowing her to have certain items without supervision because it just isn't safe for her anymore.

Now she's in a nursing home.  And although she's getting the best of care, she's still at the mercy of someone else.  Taking appropriate steps and being accountable now may save you and your loved ones from suffering later.

Don't let this be your future....

Sugar Spikes and Weight Issues?

When I first started helping my mother with her diabetes I felt like a diet cop. 

There were times when she felt she couldn't eat anything but lettuce.  We were both frustrated with her meter and scale readings.  We tried several different diets with minimal to no results.  The consensus was none of those diets was going to work as long as she hated the food, and we were going to continue to fight over what she was allowed to eat.

Together we watched television doctors, talked with dietitians, and even resorted to listening to exercise gurus who gave every confidence they knew what we should do.  We heard stories and testimonials about others who had lost weight only to gain it all back within months. Nothing seemed to work for my mother either, and we quickly realized the "specialists" didn't have all the answers?

I spent months researching and reading all the information I could find about diabetes and dieting. 

After many trials and errors, groceries bought and thrown out, and recipes tried and failed I finally came up with a plan we could both work with.  At long last my mother was getting filling, nutritious meals and we weren't breaking the grocery budget.  Within 4 months my mother lost 70 lbs, her meter readings were more consistently normal, and her doctor was pleased to see improvement in her overall condition.

I was still consulting my mother's dietitian, and after learning about our amazing results she asked me if I'd ever thought about becoming a licensed dietitian.  My immediate response was, "No way!"  I didn't want to be one of those experts with "all the answers" that only helped a few.  My plan was untested, it had only been 4 months, and I wasn't confident enough to share what I was doing.  And really I was still just an ordinary person trying to understand a disease that was slowly killing my mother.

But I've decided it's pretty selfish to keep it to myself.

If I'm able to help someone else then it's worth coming out of my shell.  I will share with you what my mother and I tried, and what worked.  Hopefully you will find some humor and comfort in the what did not work.  I'm sure there are many who have made the same mistakes we did, and sharing the failures is just as important as the successes.

There is some science and technical terms in the process, but you won't see a lot of that here.  I'm not an expert, so sharing too much of that may just get me into trouble trying to explain it all.  Here you will get it simply and honestly.

What do I have to offer that you can't get from the experts?

Personal experience for one thing.  I've gone through the struggles, frustrations, and tears of helping my mother gain control.  Another thing you might gain by what I'm sharing is a complete plan.  The experts seemed to only give us a starting point, I had to make all those adjustments to what they offered while putting reality into the plan.  I haven't met anyone yet who has tried a diet they can stick with for the rest of their lives, that's why I prefer to call mine a plan and not a diet.  It will become your lifestyle and you might gain success for your entire life, not just for the moment.  And isn't that the whole point?

Diabetes is a horrible disease that causes some major damage to the human body.  Your ability to get it under control now will affect how you spend the later years of your life.  My mother struggled for years with this disease, and is paying a high price for being unsuccessful.  Dementia soon set in before we were able to claim victory over diabetes.  I hope to help you avoid some of the devastation this disease inflicted on her.

If you have any questions I encourage you to share them in the comments.  I'd be thrilled to help you get control of this disease and share the journey with you.

photo credit: lydia_shiningbrightly

Where do we go from Here? A story about Diabetes

I have lived with diabetes ever since my mother was diagnosed almost 25-30 years ago.  At first it was not a disease that effected me, but it was something my mother should have taken more seriously.  I did try to think of ways I could help her, but for the most part it was her disease?

At first nothing in our lives seemed to change.  My mother switched to products that were labeled "sugar free" or "diet".  There were more fruits and vegetables in our home, but everything else seemed to stay the same.  We ate out just as much as we always had, and we still had chocolate or candy in our home.  It never occurred to me this was not a good choice.

I didn't know that much about diabetes, and I didn't go with my mother to her doctor appointments.  I didn't know what pills she was taking.  My mother was independent and self-sufficient enough to handle her diabetes on her own.  Or so I thought.  If I had known then what I know now.......

The reality hit me full force when I moved back in with my mother in 2007.  I hadn't seen her in three years because she had moved to the west coast.  (We are originally from the mid-west.)  She had gained 50 to 60 lbs, and she was loosing her eye sight.  She was too nervous to drive any longer, and I later learned she had been in numerous accidents.  The pain in her back, hips, and knees were increasing, and her hands and feet were either tingling, or numb.  All these symptoms were signs that her diabetes had been out of control for too long.

How could she have allowed this to get so out of control?  I felt overwhelmed, disappointed, and guilty about what had become of my mother.  Why didn't she ask for help?  What more could I have done to stop this from happening?  So many questions were going through my mind, but the time for those questions had come and gone. The only remaining question left is, "Where do we go from here?"

I'll share more later.  Do you know of anyone, or have you been diagnosed, with the horrible disease, Diabetes?  Let me know in the comments, I'd love to hear from you, answer any questions you may have, and possibly help you with information I've learned through this process.

photo credit: Ciro Boro