guilty…as charged

We all tend to put our best foot forward…especially when describing ourselves to those who aren’t privvy to what goes on behind closed doors.

My fellow bloggers will concur, I’m sure, that somewhere along the line we throw caution to the wind and unveil our foibles to the masses. Whether to garner a chuckle, align ourselves with the majority, or demonstrate to others that, in fact, we aren’t as perfect as we wish we were, or others think we are.

Regular readers of hugmamma’s mind, body, and soul know that I’m not without my devilish moments. Take for instance my irreverent invitation to leave a comment.

Laughter is life’s best medicine. Poking fun at oneself keeps us in check. In the grand scheme of things, God’s or Mother Nature’s, we humans are but one species striving to survive. We have a hand in our own self-destruction, but we don’t control the what, when, why or how.

So let loose…once-in-awhile. Admit to the unthinkable, within reason of course. Remember, a balanced life is a much happier, more satisfying environment than tipping the scales too far in either direction.

My latest sin, for which I’m now paying dearly? Downing an entire box of See’s candies in the space of 1 week. Swearing never to repeat such a transgression, then doing it again when my biological clock struck 63!Nuts and Chews

(Photo credit:  http://www.sees.com/Cat.cfm/Nuts_And_Chews )

And what reward have I reaped as a result of what I’ve sown? Heightened inflammation run amok!!! My arthritic joints remind me of the dietetic sin I have committed. Sugar equals pain…pain…and more pain.

So until I see the orthopedic specialist to determine whether or not the pain in my wrist is temporary or permanent, I will refrain from popping sugary delicacies as though they were placebos.

Just because life ends with the Grim Reaper ferrying us to the other side, doesn’t mean we have to take the “express.”

…sugar…in any form…hastens the end…

………hugmamma.  😦

fiber…diabetes, the connection

February is “heart healthy” month. So I thought I’d share information that I myself must heed, as we make our way through the remaining 25 days. Whether directly, or indirectly, these tips involve heart health.

The following is from Reader’s Digest soft cover book “Reverse Diabetes.” It’s something to which I try to faithfully adhere. Every now and then I’ll digress, opting for yolkless eggs scrambled with sauteed veggies, Canadian bacon, and a slice of high-fiber bread, lightly spread with peanut butter and jelly. But more often than not, a bowl of oat bran mixed with a cup of blueberries, 2 tablespoons of ground flaxseed meal, 1/2 teaspoon cinnamon, and a cup of vanilla almond milk is my breakfast of choice. I down that with a cup of green tea.

What happens when…I eat a bowl of high-fiber cereal for breakfast?

The inside story: First, consider what happens when you eat sugary, low-fiber breakfast cereal. The carbohydrates in those crunchy treats make a rapid trip through your digestive system and are just as speedily converted to glucose. You know what that means. Your blood sugar spikes then plummets, and you’re hungry soon after. Choosing breakfast cereal or other foods high in fiber minimizes that problem for a simple reason: You can’t digest fiber. Instead, this rough stuff gets in the way as your body tries to absorb carbs and convert them into glucose. That makes for a slower, gentler rise in blood sugar after a meal. Keep eating high-fiber foods and your blood sugar will stay low, which will make cells throughout your body start processing this key energy source more efficiently. That means your pancreas won’t have to work so hard to churn out insulin, which can help keep diabetes at bay and make you less likely to need medications if you have the condition.

Eating fiber-rich whole-grain cereal has other benefits for blood sugar. For instance, whole grains are high in the mineral magnesium, which helps insulin to perform its handiwork. Eating high-fiber foods also lowers cholesterol and fills your stomach, which means you feel satisfied on fewer calories. That makes fiber a dieter’s friend.

BOTTOM LINE: In one huge study of more than 21,000 men, those who ate a daily bowl of cereal–especially high-fiber whole-grain varieties–cut their risk for type 2 diabetes by 37 percent.

The article proceeds to offer advice on choosing “a great breakfast cereal.”

Read ingredient lists and buy brands that include oat bran, barley, or psyllium seed husks as one of the first few ingredients. Avoid varieties that list corn, rice, or sugar among the first few ingredients.

I rarely breakfast on boxed cereals because of their high sugar, low fiber content. One-third cup of dry oat bran serves up 80 calories, no saturated fat, no cholesterol, no sodium, 5 grams of fiber, no sugar, and 5 grams of protein. Add to that the flaxseed, which, at 60 calories in 2 tablespoons, has 0.5 grams of saturated fat, 2400 milligrams of omega-3, no cholesterol, no sodium, no sugar, 4 grams of fiber, and 3 grams of protein. A cup of blueberries tops off the cereal with another 3 grams of fiber. This bowl of breakfast cereal starts my day off with 12 grams of fiber, half of the recommended daily amount! During the rest of the day I continue ramping up my fiber count with veggies, fruits and high-fiber breads, pastas, or brown rice.

keeping diabetes at a giant arm’s length…hugmamma.

hawaiian goodies

I share this with you because I can no longer partake of these scrumptious delicacies as I would like to do. Doctors orders. Having high cholesterol, and a genetic disposition for diabetes and arthritis (both aggravated by too much sugar intake), I haven’t enjoyed these baked goodies in quite some time. While I would love to have them on hand just for a nibble every so often, one bite into this sumptuous, buttery snack and I’m hooked until every wrapped piece is “pau.” That’s Hawaiian for “gone, kaput, finished.”

So, you dear reader, are in luck, or bad luck, depending upon your perspective. If you decide to open this “Pandora’s Box” don’t fault me for the consequences. I pass this along because I can’t keep it to myself. That’s how great I think these yummy delights are, and you know how fussy I am about details by now. By the way, don’t succumb to “knock-offs.” Someone generously gave us look-a-likes once, and I could tell they weren’t the real thing. So buyer, beware! Remember my mantra “If you don’t enjoy eating something, don’t waste the calories!” I guess I should add that if you do enjoy something, beware the calories! I leave it to you to decide which applies, when you sample these delicious Hawaiian goodies. Good luck in deciding…

Big Island Candies, established in 1977, boasts “Hawaii’s Finest Handmade Cookies & Chocolates.” And I’m here to tell you, they’re not lying. Their macadamia nut shortbread cookies are “to die for.” I live to tell the story. “The famous award-winning diagonally dipped shortbreads” are coated with milk chocolate, dark chocolate, caramel chocolate. Or there’s the chocolate shortbread dipped in mint, the coffee shortbread dipped in dark chocolate, or the coconut shortbread, or the chocolate chip shortbread, or the lemon shortbread.

Your choice selection comes in a variety of boxed packages: the chocolate dipped original shortbread, the dark chocolate dipped original  shortbread, the coconut shortbread, the mint dipped chocolate shortbread, the dipped chocolate shortbread assortment, 2 types of the caramel chocolate dipped shortbread, the lemon shortbread assortment, the dark chocolate dipped coffee shortbread, the dipped original assortment, the lemon shortbread combo, the dipped shortbread assortment, the shortbread assortment, the original shortbread, and the chocolate chip shortbread. All of these are offered in a variety of sizes, i.e. Gold Box, Small Gold Box, Small Gift Box.

Besides their cookies Big Island Candies bakes and sells other items like their Kohala brownies, golden macadamia nut, chocolate covered macadamia nut and dark chocolate covered coconut. They’re very rich and dense, so they’re to be savored, not gulped in bunches like the cookies. Then there are items which might appeal to gourmet palates, green tea macadamia nut shortbread cookies, ultimate chocolate chip cookie, and the chocolate drink mix. For those liking a little “snap, crackle, pop” Big Island Candies offers the almond wafer crunch bar, the corn chip crunch bar and the peanut butter bar. (My mouth is watering.) Truly different are the Mika mints described as “A smooth and lightly whipped blend of dark and milk chocolate, cream and butter with the cooling touch of mint coated in dark chocolate for a truly decadent treat.” Just as delicious it seems is the Macnut toffee and the Hawaiian macadamia nut biscotti. Beyond my comprehension, but maybe not yours, is the Hawaiian red chili toffee where BIC claims “We carefully cook our Hawaiian red chili butter toffee in small batches to bring out its rich butter taste and crunchy bite. It is studded with roasted almonds with a touch of hickory smoke salt and the subtle heat of the small fiery Hawaiian chili pepper. We coat it with rich dark chocolate for a tantalizing treat.” Sounds like a smokin’ hot, eye-popping snack!

And finally, the list wouldn’t be complete without Hawaiian macadamia nut chocolates in a variety of box sizes. If this old standby doesn’t excite your taste buds how about Hawaiian crunchies, containing crisp potato chips, macadamia nuts, and creamy milk chocolate, or Hawaiian macadamia nut rocky road, or Hawaiian macadamia nut crunch, or Hawaiian macadamia nut caramel cluster, or truffles?

For several years my husband has given a number of these mouth-watering snacks to staff, as Christmas gifts. Needless to say, we’ve not heard any complaints, only sighs of “ono-licious,” Hawaiian for “yummy in my tummy!” BIC can send out pre-packaged, wrapped gifts like Ha’Aheo Basket (large, medium,small), Kona Basket, Chocolate Mailer, Cocoa Box, Orange Mini Pillow, Salmon Colored Sheer Bag With Beans, Brown Oval Box, Fall Butterfly Keepsake, Sable Box, Purple Metallic Sheer Bag, Fall Amazonia Glitz, Purple Ballotin, Signature Tin, Mauna Kea Basket (large,small), Fall Lovely Glitz, Lei’Ahinahina (Hawaiian for “silversword”),Copper Ballotin, Fall Flutter Tin and Cherry Blossom Mini Takeout.

I know I’ve left nothing to your imagination, except perhaps, the price. The goodies, which taste like homemade, are priced well for what they are, “boutique” delights. The shipping might be the deal breaker. But as a special treat for yourself, your “significant other,” someone’s birthday, or holidays, I don’t think you’ll be disappointed.

If you think this has been a “paid commercial,” you’re wrong. I’m handing off something I’ve held near and dear to my stomach for years. You do with it what you will. But if you do make a purchase, maybe you can mention my blog and this post. Maybe as a “thank you” they’ll send me the Petite Box of Hawaiian Crunchies #1201, or the small gift box of Chocolate Dipped Original Shortbread #3450, or the Hawaiian Macadamia Nut Clusters #1206.

Big Island Candies toll-free #1-800-935-5510 or online @www.bigislandcandies.com.

eating my heart out, while you fill your “opu” (Hawaiian for “belly”)…hugmamma.

“good for you” foods

Ever wonder why doctors, nutritionists, exercise gurus, and others, tell us to eat certain foods, that they’re good for us? Well someone who works with my husband passed along the following list, which takes the mystery out of their recommendation. And so I post it here for you to incorporate into your life, and share it with those you care about, just as… I care about you…hugmamma.

  • Apples – protects your heart, prevents constipation, blocks diarrhea, improves lung capacity, cushions joints
  • Apricots – combats cancer, controls blood pressure, saves your eyesight, shields against Alzheimer’s, slows aging process
  • Artichokes – aids digestion, lowers cholesterol, protects your heart, stabilizes blood sugar, guards against liver disease
  • Avocados – battles diabetes, lowers cholesterol, helps stops strokes, controls blood pressure, smooths skin
  • Bananas – protects your heart, quiets a cough, strengthens bones, controls blood pressure, blocks diarrhea
  • Beans – prevents constipation, helps hemorrhoids, lowers cholesterol, combats cancer, stabilizes blood sugar
  • Beets – controls blood pressure, combats cancer, strengthens bones, protects your heart
  • Blueberries – combats cancer, protects your heart, stabilizes blood sugar, boosts memory, prevents constipation
  • Broccoli – strengthens bones, saves eyesight, combats cancer, protects your heart, controls blood pressure
  •  Cabbage – combats cancer, prevents constipation, promotes weight loss, protects your heart, helps hemorrhoids
  • Cantaloupe – saves eyesight, controls blood pressure, lowers cholesterol, combats cancer, supports immune system
  • Carrots – saves eyesight, protects your heart, prevents constipation, combats cancer, promotes weight loss
  • Cauliflower – protects against prostate cancer, combats breast cancer, strengthens bones, banishes bruises, guards against heart disease
  • Cherries – protects your heart, combats cancer, ends insomnia, slows aging process, shields against Alzheimer’s
  • Chestnuts – promotes weight loss, protects your heart, lowers cholesterol, combats cancer, controls blood pressure
  • Chili Peppers – aids digestion, soothes sore throat, clears sinuses, combats cancer, boosts immune system
  • Figs – promotes weight loss, helps stop strokes, lowers cholesterol, combats cancer, controls blood pressure
  • Fish – protects your heart, boosts memory, combats cancer, supports immune system
  • Flax – aids digestion, battles diabetes, protects your heart, improves mental health, boosts immune system
  • Garlic – lowers cholesterol, controls blood pressure, combats cancer, kills bacteria, fights fungus
  • Grapefruit – protects against heart attacks, promotes weight loss, helps stop strokes, combats prostate cancer, lowers cholesterol
  • Grapes – saves eyesight, conquers kidney stones, combats cancer, enhances blood flow, protects your heart
  • Green tea – combats cancer, protects your heart, helps stop strokes, promotes weight loss, kills bacteria
  • Honey – heals wounds, aids digestion, guards against ulcers, increases energy, fights allergies
  • Lemons – combats cancer, protects your heart, controls blood pressure, smooths skin, stops scurvy
  • Limes – combats cancer, protects your heart, controls blood pressure, smooths skin, stops scurvy
  • Mangoes – combats cancer, boosts memory, regulates thyroid, aids digestion, shields against Alzheimer’s
  • Mushrooms – controls blood pressure, lowers cholesterol, kills bacteria, combats cancer, strengthens bones
  • Oats – lowers cholesterol, combats cancer, battles diabetes, prevents constipation, smooths skin
  • Olive Oil – protects your heart, promotes weight loss, combats cancer, battles diabetes, smooths skin
  • Onions – reduce risk of heart attack, combats cancer, kills bacteria, lowers cholesterol, fights fungus
  • Oranges – supports immune systems, combats cancer, protects your heart
  • Peaches – prevents constipation, combats cancer, helps stop strokes,aids digestion, helps hemorrhoids
  • Peanuts – protects against heart disease, promotes weight loss, combats prostate cancer, lowers cholesterol, aggravates diverticulitis
  • Pineapple – strengthens bones, relieves colds, aids digestion, dissolves warts, blocks diarrhea
  • Prunes – slows aging process, prevents constipation, boosts memory, lowers cholesterol, protects against heart disease
  • Rice – protects your heart, battles diabetes, conquers kidney stones, combats cancer, helps stops strokes
  • Strawberries – combats cancer, protects your heart, boosts memory, calms stress
  • Sweet Potatoes – saves your eyesight, lifts mood, combats cancer, strengthens bones
  • Tomatoes – protects prostrate, combats cancer, lowers cholesterol, protects your heart
  • Walnuts – lowers cholesterol, combats cancer, boosts memory, lifts mood, protects against heart disease
  • Water – promotes weight loss, combats cancer, conquers kidney stones, smooths skin
  • Watermelon – protects prostate, promotes weight loss, lowers cholesterol, helps stop strokes, controls blood pressure
  • Wheat germ – combats colon cancer, prevents constipation, lowers cholesterol, helps stop strokes, improves digestion
  • Wheat Bran – combats colon cancer, prevents constipation, lowers cholesterol, helps stop strokes, improves digestion
  • Yogurt – guards against ulcers, strengthens bones, lowers cholesterol, supports immune system, aids digestion (Lemon yogurt is the only one that is a natural anti-biotic with NO side effects.)

As with anything, proceed with caution. The information provided appears to be valid, but we must each consider our own diets, allergies, restrictions. One size does not necessarily fit all. I think I’ve heard that grapefruits should not be consumed by someone on Lipitor, a statin to lower cholesterol. Honey increases energy because it contains sugar. Tomatoes belong to the “night family” of veggies, along with green peppers and its relatives. Some people are allergic to them. And not all fish are created equal. The best options seem to be salmon, tuna, sardine, and halibut. Peanuts consumed in great quantities can be fattening because of its calories. (Something I must be particularly wary about.) A friend feasted on seedless grapes and aggravated her diverticulitis. Evidently the seed piths were still present, so they lodged in the lining of her intestines causing excruciating pain. So beware!

I’ve concocted my own diet of sorts based, in part, upon information gleaned from “The Perricone Prescription” by New York dermatologist, Dr. Nicholas Perricone. I read the book cover to cover on a flight home from spending 3 weeks with my daughter at a dance program in Martha’s Vineyard. By the time my plane landed, I was a believer in Dr. Perricone’s theory that “Inflammation is a probable culprit, a contributor to most major diseases and degenerative conditions, from cancer to Alzheimer’s, arthritis to stroke. Proinflammatory diets, exposure to sunlight, environmental pollutants, and a host of other agents assault our cells and cause them to generate inflammatory chemicals. This subclinical inflammation goes on day after day, year in and year out, leading to numerous disease states as well as the disease of aging. Yes, aging is a disease–a chronic, uniformly progressive, inflammatory disease that is always fatal. …I explain how inflammation occurs on a cellular level and detail my search for powerful anti-inflammatories–antioxidants that stop inflammation and repair the damage. If you can prevent and stop inflammation, you can prevent and stop the signs of aging.” Dr. Perricone goes on to say that “Sugar causes inflammation…”

I tried Perricone’s diet for 3 weeks, but couldn’t remain on it because it was so restrictive for me. Nonetheless the information he imparted made a lot of sense, and so I’m still a believer. Sugar causes inflammation; extra-virgin olive oil is a powerful anti-inflammatory food; trans fats are dangerous to my health; the risk of colon, breast, and prostate cancers can be lowered by eating fish, and their omega-3 fatty acids reduces the pain and inflammation associated with arthritis. And green tea does ramp up my metabolism, as does alpha-lipoic acid supplements.

Along with Perricone’s book, I’ve adapted much of what is contained in “The Anti-Alzheimer’s Diet” by California neuroscientist, Dr. Vincent Fortanasce. Because of him, I eat blueberries most days, fresh or frozen. “If free radical damage causes aging, then ingesting antioxidants in high enough quantities should be able to slow aging. Ironically, you don’t have to eat tons of foods high in antioxidants to slow down brain aging! For instance, studies have shown that eating just 3/4 cup blueberries per day can turn back the clock dramatically.” Fortanasce adds “Berries, including blueberries…are filled with anthocyanins,…that…sweep out, harmful free-radical molecules that trigger inflammation…studies show that antioxidant filled berries help fight against aging problems, such as short-term memory loss. Dark blue and purple berries also are linked to a significant reversal in motor dysfunction that correlates with aging and dopamine deficiency.”

hoping this may help…hugmamma.

more exercise, less sugar

Dragged myself from bed at 6:46 a.m. to prepare for exercise class. Would’ve preferred sleeping in, especially with my propensity for late night blogging. Will find a balance one of these days. But having had a spotty attendance record so far this summer, I feel compelled to get myself  to the gym, Mondays, Wednesdays and Fridays. Our instructor gave me a further reason to push myself.

Kristina is in the midst of some remodeling. She told us that she was grateful for her exercise regimen. Needing to replace a steel rod to rehang her garage door, Kristina successfully undertook the task herself. She felt we would be as capable given our attention to exercise. And she’s right. Many a time I’ve thought how easily I lug grocery bags in from the car, usually making it in one trip. Unless allergens are swirling overhead, I can walk my dog up and down hills with minimal huffing and puffing. My chronic lower back pain is on “simmer.” Even though I’ll never eliminate my arthritis, I can manage the pain without drugs.

Incorporated into our exercise regimen, we use 3 lb. and 5 lb. hand weights, ankle weights, flex bands, and poles. Lying on the floor, we do sit ups, push ups, leg lifts, pelvic tilts, and hold our bodies parallel to the floor for up to 32 counts. All of this comes on the heels of aerobic work to get our heart rate up. On Mondays we do lunges across the floor several times, sometimes even doing the length of the gym. On Wednesdays we add a step to the mix. On Fridays we lay on our backs, legs bent on the seat of the chair. From this position, we do all our floor exercises. All of this wasn’t easy at first, but 4 years later, I feel stronger and more in control physically and mentally. 

Exercise and cutting way back on sugar, which causes inflammation, are my “magic bullets.” When I don’t get enough of the first, and get too much of the latter, I ache, badly. As soon as I return to my “weapons” in defense of good health, the pain melts away. It’s taken years of trying different diets, including Weight Watchers 3 times, and The Perricone Prescription, to arrive at my solution. It’s not a quick fix or a perfect one for I stray often, especially on vacations. But I get back to my routine as soon as I can, and my body thanks me for it.

It’s still a struggle to age, but I’ve no choice in the matter so I opt to do it healthily and therefore, gracefully.

wish the same for you…hugmamma.