Creamy Potato Soup

This has been 'soup week' at our house. I great way to stay warm when the weather turns a little cooler outside. There were snowflakes today, so I thought a bit more soup would do the trick.

Ingredients
1 onion chopped
2 tbsp butter
3 cups water
1 tsp dried tarragon
1/2 tsp salt
1/4 black pepper
1 small bag of snacking carrots (cut into bite size pieces)
4 medium baking potatoes (peeled and cut into bite size pieces)
2-3 zucchinis (peeled and cut into bite size pieces)
1 cup soy (or low-fat) milk

Directions
1. Cook onion in butter in dutch oven over low heat, stirring frequently, until onion is tender and translucent.
2. Stir in remaining ingredients, except potatoes, zucchini and milk.
3. Heat to boiling; reduce heat to low. Cover and cook 15 minutes.
4. Add potatoes and zucchini. Cover and cook until potatoes and zucchini are tender (about 15-20 minutes more).
5. Use a stick mixer or a blender to blend half of this potato mixture. Pour this blended half of soup back into dutch oven.
6. Stir in milk.
7. heat over medium heat, stirring constantly, until hot and bubbly.
8. Enjoy!

**you can add a sprinkle of cheese to the top for an added bonus.

Mammograms!

Much like a candy gram or a singing gram; mammograms should be an essential part of your healthy life; like it or not...

Taken from the National Cancer Institute for today's health info page:

1.What is a mammogram?
A mammogram is an x-ray picture of the breast.

Mammograms can be used to check for breast cancer in women who have no signs or symptoms of the disease. This type of mammogram is called a screening mammogram. Screening mammograms usually involve two x-ray pictures, or images, of each breast. The x-ray images make it possible to detect tumors that cannot be felt. Screening mammograms can also find microcalcifications (tiny deposits of calcium) that sometimes indicate the presence of breast cancer.

Mammograms can also be used to check for breast cancer after a lump or other sign or symptom of the disease has been found. This type of mammogram is called a diagnostic mammogram. Signs of breast cancer may include pain, skin thickening, nipple discharge, or a change in breast size or shape; however, these signs may also be indicators of benign conditions. A diagnostic mammogram can also be used to evaluate changes found during a screening mammogram or to view breast tissue when it is difficult to obtain a screening mammogram because of special circumstances, such as the presence of breast implants (see Question 13).

2.How are screening and diagnostic mammograms different?
Diagnostic mammography takes longer than screening mammography because more x-rays are needed to obtain views of the breast from several angles. The technician may magnify a suspicious area to produce a detailed picture that can help the doctor make an accurate diagnosis.

3.What are the benefits of screening mammograms?
Early detection of breast cancer with screening mammography means that treatment can be started earlier in the course of the disease, possibly before it has spread. Results from randomized clinical trials and other studies show that screening mammography can help reduce the number of deaths from breast cancer among women ages 40 to 74, especially for those over age 50. However, studies conducted to date have not shown a benefit from regular screening mammography in women under age 40 or from baseline screening mammograms (mammograms used for comparison) taken before age 40.

4.What are some of the potential harms of screening mammograms?
Finding cancer does not always mean saving lives―Even though mammograms can detect malignant tumors that cannot be felt, treating a small tumor does not always mean that a woman’s life will be saved. A fast-growing or aggressive cancer may have already spread to other parts of the body before it is detected. In addition, screening mammograms may not help a woman who is suffering from other, more life-threatening health conditions.


False-negative results―
False-negative results occur when mammograms appear normal even though breast cancer is present. Overall, screening mammograms miss up to 20 percent of breast cancers that are present at the time of screening.

The main cause of false-negative results is high breast density. Breasts contain both dense tissue (i.e., glandular tissue and connective tissue, together known as fibroglandular tissue) and fatty tissue. Fatty tissue appears dark on a mammogram, whereas dense tissue and tumors appear as white areas. Because fibroglandular tissue and tumors have similar density, tumors can be harder to detect in women with denser breasts.

False-negative results occur more often among younger women than among older women because younger women are more likely to have dense breasts. As a woman ages, her breasts usually become more fatty, and false-negative results become less likely. False-negative results can lead to delays in treatment and a false sense of security for affected women.


False-positive results―
False-positive results occur when radiologists decide mammograms are abnormal but no cancer is actually present. All abnormal mammograms should be followed up with additional testing (diagnostic mammograms, ultrasound, and/or biopsy) to determine whether cancer is present.

False-positive results are more common for younger women, women who have had previous breast biopsies, women with a family history of breast cancer, and women who are taking estrogen (for example, menopausal hormone therapy).

False-positive mammogram results can lead to anxiety and other forms of psychological distress in affected women. The additional testing required to rule out cancer can also be costly and time consuming and can cause physical discomfort.


Overdiagnosis and overtreatment―Screening mammograms can find cancers and cases of ductal carcinoma in situ (DCIS, a noninvasive lesion in which abnormal cells that may become cancerous form in the lining of breast ducts) that need to be treated. However, they can also find cancers and cases of DCIS that will never cause symptoms or threaten a woman’s life, leading to “overdiagnosis” of breast cancer. Treatment of these latter cancers and cases of DCIS is not needed, leading to “overtreatment.” Overtreatment exposes women unnecessarily to the adverse effects associated with cancer therapy.

Because doctors cannot currently distinguish cancers and cases of DCIS that need to be treated from those that do not, they are all treated.


Radiation exposure―Mammograms require very small doses of radiation. The risk of harm from this radiation exposure is low, but repeated x-rays have the potential to cause cancer. The benefits, however, nearly always outweigh the risk.

Women should talk with their health care providers about the need for each x-ray. In addition, they should always let their health care provider and the technician know if there is any possibility that they are pregnant.


5.What are the National Cancer Institute’s (NCI) recommendations for screening mammograms?
Women age 40 and older should have mammograms every 1 to 2 years.


Women who are at higher than average risk of breast cancer should talk with their health care providers about whether to have mammograms before age 40 and how often to have them.


6.What factors increase a woman’s risk of breast cancer?
The strongest risk factor for breast cancer is age (see Question 7). A woman’s risk of developing this disease increases as she gets older. The risk of breast cancer, however, is not the same for all women in a given age group. Research has shown that women with the following risk factors have an increased chance of developing breast cancer:


Personal history of breast cancer― Women who have had breast cancer are more likely to develop a second breast cancer.


Family history― A woman’s chance of developing breast cancer increases if her mother, sister, and/or daughter have been diagnosed with the disease, especially if they were diagnosed before age 50. Having a close male blood relative with breast cancer also increases a woman's risk of developing the disease.


Genetic alterations (changes)― Inherited changes in certain genes (for example, BRCA1, BRCA2, and others) increase the risk of breast cancer. These changes are estimated to account for no more than 10 percent of all breast cancers. However, women who carry certain changes in these genes have a much higher risk of breast cancer than women who do not carry these changes.


Breast density― Women who have a high percentage of dense breast tissue have a higher risk of breast cancer than women of similar age who have little or no dense tissue in their breasts. Some of this increase may reflect the “masking” effect of fibroglandular tissue on the ability to detect tumors on mammograms (see Question 4).


Certain breast changes found on biopsy― Looking at breast tissue under a microscope allows doctors to determine whether cancer or another type of breast change is present. Most breast changes are not cancer, but some may increase the risk of developing breast cancer. Changes associated with an increased risk of breast cancer include atypical hyperplasia (a noncancerous condition in which cells have abnormal features and are increased in number), lobular carcinoma in situ (LCIS) (abnormal cells are found in the lobules of the breast), and DCIS. Because some cases of DCIS will eventually become cancer, this type of breast change is actively treated (see Question 4). Women with atypical hyperplasia or LCIS are usually monitored carefully and not actively treated. In addition, women who have had two or more breast biopsies for other noncancerous conditions also have an increased risk of developing breast cancer. This increased risk is due to the conditions that led to the biopsies and not to the biopsy procedures.


Reproductive and menstrual history― Women who had their first menstrual period before age 12 or who went through menopause after age 55 are at increased risk of developing breast cancer. Women who had their first full-term pregnancy after age 30 or who have never had a full-term pregnancy are also at increased risk of breast cancer.


Long-term use of menopausal hormone therapy― Women who use combined estrogen and progestin menopausal hormone therapy for more than 5 years have an increased chance of developing breast cancer.


Radiation therapy― Women who had radiation therapy to the chest (including the breasts) before age 30 have an increased risk of developing breast cancer throughout their lives. This includes women treated for Hodgkin lymphoma. Studies show that the younger a woman was when she received treatment, the higher her risk of developing breast cancer later in life.


Alcohol― Studies indicate that the more alcohol a woman drinks, the greater her risk of breast cancer.


DES (diethylstilbestrol)― The drug DES was given to some pregnant women in the United States between 1940 and 1971 to prevent miscarriage. Women who took DES during pregnancy may have a slightly increased risk of breast cancer. The effects of DES exposure on breast cancer risk in their daughters are unclear and still under study.


Body weight― Studies have found that the chance of getting breast cancer after menopause is higher in women who are overweight or obese.


Physical activity level― Women who are physically inactive throughout life may have an increased risk of breast cancer. Being active may help reduce risk by preventing weight gain and obesity.


7.What are the chances that a woman in the United States might develop breast cancer?
Age is the most important risk factor for breast cancer. The older a woman is, the greater her chance of developing the disease. Most breast cancers occur in women over the age of 50. The number of cases is especially high for women over age 60. Breast cancer is relatively uncommon in women under age 40. The NCI fact sheet Probability of Breast Cancer in American Women provides more information about lifetime risk. This fact sheet is available at http://www.cancer.gov/cancertopics/factsheet/Detection/probability-breast-cancer on the Internet.

8.What is the best method of detecting breast cancer as early as possible?
Getting a high-quality screening mammogram and having a clinical breast exam (an exam done by a health care provider) on a regular basis are the most effective ways to detect breast cancer early. As with any screening test, screening mammograms have both benefits and limitations. For example, some cancers cannot be detected by a screening mammogram but may be found by a clinical breast exam.
Checking one’s own breasts for lumps or other unusual changes is called a breast self-exam, or BSE. This type of exam cannot replace regular screening mammograms or clinical breast exams. In clinical trials, BSE alone was not found to help reduce the number of deaths from breast cancer.

Although regular BSE is not specifically recommended for breast cancer screening, many women choose to examine their own breasts. Women who do so should remember that breast changes can occur because of pregnancy, aging, menopause, during menstrual cycles, or when taking birth control pills or other hormones. It is normal for breasts to feel a little lumpy and uneven. Also, it is common for breasts to be swollen and tender right before or during a menstrual period. If a woman notices any unusual changes in her breasts, she should contact her health care provider.


9.What is the Breast Imaging Reporting and Database System (BI-RADS®)?
The American College of Radiology (ACR) has established a uniform way for radiologists to describe mammogram findings. The system, called BI-RADS, includes seven standardized categories, or levels. Each BI-RADS category has a follow-up plan associated with it to help radiologists and other physicians appropriately manage a patient’s care.

Additional information about BI-RADS is available on the ACR Web site at http://www.acr.org/SecondaryMainMenuCategories/quality_safety/BIRADSAtlas/BIRADSFAQs.aspx or by calling the ACR at 1–800–ACR–LINE (1–800–227–5463).

10.How much does a mammogram cost?
The cost of screening mammograms varies by state and by facility, and can depend on insurance coverage. However, most states have laws that require health insurance companies to reimburse all or part of the cost of screening mammograms. Women are encouraged to contact their mammography facility or their health insurance company for information about cost and coverage.

All women age 40 and older with Medicare can get a screening mammogram each year. Medicare will also pay for one baseline mammogram for female beneficiaries between the ages of 35 and 39. There is no deductible requirement for this benefit, but Medicare beneficiaries have to pay 20 percent of the Medicare-approved amount. Information about Medicare coverage is available at http://www.medicare.gov on the Internet, or through the Medicare Hotline at 1–800–MEDICARE (1–800–633–4227). For the hearing impaired, the telephone number is 1–877–486–2048.

11.How can uninsured or low-income women obtain a free or low-cost screening mammogram?
Some state and local health programs and employers provide mammograms free or at low cost. For example, the Centers for Disease Control and Prevention (CDC) coordinates the National Breast and Cervical Cancer Early Detection Program. This program provides screening services, including clinical breast exams and mammograms, to low-income, uninsured women throughout the United States and in several U.S. territories. Contact information for local programs is available on the CDC’s Web site at http://apps.nccd.cdc.gov/cancercontacts/nbccedp/contacts.asp or by calling the CDC at 1–800–CDC–INFO (1–800–232–4636).

Information about low-cost or free mammography screening programs is also available through NCI’s Cancer Information Service (CIS) at 1–800–4–CANCER (1–800–422–6237). Women can also check with their local hospital, health department, women’s center, or other community groups to find out how to access low-cost or free mammograms.

12.Where can women get high-quality mammograms?
Women can get high-quality mammograms in breast clinics, hospital radiology departments, mobile vans, private radiology offices, and doctors’ offices.

The Mammography Quality Standards Act (MQSA) is a Federal law designed to ensure that mammography is safe and reliable. Under the law, all mammography facilities operating in the United States must be certified by the Food and Drug Administration (FDA) or an FDA-approved Certifying State as meeting stringent standards. To be certified, a mammography facility must be accredited by an FDA-approved accreditation body, have mammography equipment that is tested periodically, employ trained personnel to administer tests and interpret data, and have a quality assurance program. Certified facilities must also have a system for following up on abnormal mammographic findings and for obtaining biopsy results. Facilities must be inspected annually by FDA or State inspectors who have completed appropriate training.

Women can ask their doctors or staff at the local mammography facility about FDA certification before making an appointment. All mammography facilities are required to display their FDA certificate. Women should look for the MQSA certificate at the mammography facility and check its expiration date. MQSA regulations also require that mammography facilities give patients an easy-to-read report of their mammogram results.

Information about local FDA-certified mammography facilities is available through the CIS at 1–800–4–CANCER (1–800–422–6237). Also, a searchable list of these facilities is on the FDA’s Web site at http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfMQSA/mqsa.cfm on the Internet.

13.What should women with breast implants do about screening mammograms?
Women with breast implants should continue to have mammograms. (A woman who had an implant following a mastectomy should ask her doctor whether a mammogram of the reconstructed breast is necessary.) It is important to let the mammography facility know about breast implants when scheduling a mammogram. The technician and radiologist must be experienced in performing mammography on women who have breast implants. Implants can hide some breast tissue, making it more difficult for the radiologist to detect an abnormality on the mammogram. If the technician performing the procedure is aware that a woman has breast implants, steps can be taken to make sure that as much breast tissue as possible can be seen on the mammogram. A special technique called implant displacement views may be used.

14.What is digital mammography? How is it different from conventional (film) mammography?
Digital and conventional mammography both use x-rays to produce an image of the breast; however, in conventional mammography, the image is stored directly on film, whereas in digital mammography, an electronic image of the breast is stored as a computer file. This digital information can be enhanced, magnified, or manipulated for further evaluation more easily than information stored on film. Except for the difference in how the image is recorded and stored, there is no other difference between the two types of mammography.

Because digital mammography allows a radiologist to adjust, store, and retrieve digital images electronically, digital mammography may offer the following advantages over conventional mammography:

Health care providers can share image files electronically, making long-distance consultations between radiologists and breast surgeons easier.
Subtle differences between normal and abnormal tissues may be more easily noted.
Fewer follow-up procedures may be needed.
Fewer repeat images may be needed, reducing the exposure to radiation.
The FDA approved the use of digital mammography in January 2000. In September 2005, preliminary results from a large clinical trial that compared digital mammography with film mammography were published. These results showed no difference between digital and film mammograms in detecting breast cancer in the general population of women in the trial. However, the researchers concluded that digital mammography may be more accurate than conventional film mammography in women with dense breasts who are premenopausal or perimenopausal (i.e., women who had their last menstrual period within 12 months of their mammograms) or who are younger than age 50. Whether this improved accuracy will translate into a reduced risk of breast cancer death is not yet known.

Some health care providers recommend that women who have a very high risk of breast cancer, such as those with BRCA1 or BRCA2 gene alterations, have digital mammograms instead of conventional mammograms; however, no studies have shown that digital mammograms are superior to conventional mammograms for these women.

Digital mammography can be done only in facilities that are certified to practice conventional mammography and have received FDA approval to offer digital mammography. The procedure for having a mammogram with a digital system is the same as with conventional mammography.

15.What other technologies are being developed for breast cancer screening?
NCI is supporting the development of several new technologies to detect breast tumors. This research ranges from methods being developed in research labs to those that are being studied in clinical trials. Efforts to improve conventional mammography include digital mammography (see Question 14), magnetic resonance imaging (MRI), and positron emission tomography (PET) scanning.

16.How is NCI supporting efforts to find better ways to prevent and treat breast cancer?
NCI conducts and supports ongoing breast cancer research that ranges from basic science through the full spectrum of clinical care.

Basic research— Researchers are trying to identify the causes of breast cancer, including the role of gene changes or variations in addition to changes in BRCA1 and BRCA2. Scientists are also investigating how hormonal, dietary, and environmental factors might contribute to the development of breast cancer.


Prevention— As a result of NCI-supported research, the drugs tamoxifen and raloxifene have been approved by the FDA to reduce the risk of developing breast cancer in women who are at high risk for the disease. Tamoxifen can be used by both premenopausal and postmenopausal women, whereas raloxifene is appropriate for postmenopausal women only. Currently, researchers are looking for additional ways to prevent breast cancer in women who are at increased risk. They are studying other preventive agents and whether changes in diet, physical activity, nutrition, and environmental factors may lead to a reduced risk of developing breast cancer.


Early detection and diagnosis— Several studies are trying to find ways to detect and diagnose breast cancer earlier in the development of the disease to improve the chance that women will receive treatment before the cancer has spread.


Treatment— Numerous studies are being conducted to find more effective and less toxic treatments for breast cancer, better ways to deal with the symptoms of the disease and the side effects of its treatment, and new approaches to improve the quality of life of breast cancer patients and survivors.

Curried Squash Soup

I found the greatest looking butternut squash at the store about a week ago. It has been teasing me with it's good looks until I came up with the best idea for it... Soup!


Ingredients:
1 teaspoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
4 medium red potatoes (peeled and chopped)
1 teaspoon fresh sage, chopped (or 1t. ground dry sage)
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1 1/2 tbsp curry powder
3 cups fat-free chicken broth
1 1/2 lbs butternut squash

Directions:
1. Cut the squash in half and bake at 325 degrees for 45 minutes. I always add an extra drizzle of oil and an extra pinch or two of curry on top when it bakes. You can even bake the squash the night before and set in fridge until ready for the soup.
2. When squash is fork tender, remove from oven and set aside.
3. Add oil, garlic and onion to large stockpot over medium heat.
4. Saute for 3-4 minutes.
5. Add sage, salt, pepper, broth, potatoes and squash.
6. Bring to a boil.
7. Cover, reduce heat and simmer for 20 minutes (or until potatoes have a tender consistency).
8. Use stick blender to lightly puree, leaving some chunks, or puree half of the soup in a food processor or blender and return to pot.
9. Garnish with more fresh sage (if desired).

Swwwweeeetttt Potatoes!

Ok, here goes the recipe of the week for me. I LOVED THESE! My dad-in-law was practically licking his plate and everyone else's too. Got the recipe here.

Ingredients for potato layer
4 cups sweet potato, mashed
1/2 cup white sugar
2 eggs, beaten
1/2 teaspoon salt
4 tablespoons butter, softened
1/2 cup milk
1/2 teaspoon vanilla extract

Ingredients for topping
1/2 cup packed brown sugar
1/3 cup all-purpose flour
3 tablespoons butter, softened
1/2 cup chopped pecans

Directions
1. Preheat oven to 325 degrees F (165 degrees C). Put sweet potatoes in a medium saucepan with water to cover. Cook over medium high heat until tender; drain and mash.
2. In a large bowl, mix together the sweet potatoes, white sugar, eggs, salt, butter, milk and vanilla extract. Mix until smooth. Transfer to a 9x9 inch baking dish.
3. In medium bowl, mix the brown sugar and flour. Cut in the butter until the mixture is coarse. Stir in the pecans. Sprinkle the mixture over the sweet potato mixture.
4. Bake in the preheated oven (uncovered)30 minutes, or until the topping is lightly brown and bubbly.

More about Thanksgiving

Yes, someday I will move away from Thanksgiving and on to the next season. But, I made A LOT of food this past week and would love to share it with you all. I found another great recipe here for my stuffing. I'm a Tofurky girl myself, so I figured I could go crazy with the stuffing as I wouldn't be digging into it. It was pretty much gone after the 1st helping of leftovers.

Ingredients:
12 ounces bulk sausage or 12 ounces sausage links
1/2 cup butter
3 cups onions, chopped
1 cup celery, chopped
6 cups cornbread stuffing mix
6 cups bread cubes
1 teaspoon rubbed sage
1 teaspoon dried thyme
1 tablespoon poultry seasoning
1 teaspoon salt
1 teaspoon fresh ground pepper
1 cup pecans, chopped
2 cups turkey broth or 2 cups chicken broth
2 eggs

Directions:
1. Saute sausage until brown; remove from pan and cut into small bites.
2. In a large skillet, melt butter and cook onion, celery, and mushrooms over medium heat for 3 minutes or until softened.
3. Transfer sausage and veggies, including any butter that is left in the pan to a bowl.
4. Add stuffing mix, bread cubes, sage, thyme, poultry seasoning, salt, pepper, pecans, turkey stock, and eggs.
5. Toss well and adjust seasoning.
6. Stuffing should be moist but not soggy. Add more stock if needed.
7. Transfer to a baking dish.
8. Bake in a 325 degree Fahrenheit oven for 20 minutes covered and 10 minutes uncovered until heated through and crust forms on top.
9. Or better yet stuff it into a big fat turkey.

I had plenty of stuffing here for my 18 pound beast and a full casserole besides.

**By the way, I did not have any leftover room in my oven for my Tofurky- so I cooked it up with onions and carrots on Saturday night for dinner. Served with a side of my new sweet potato recipe, I was set! That recipe will follow.

Oreo Balls (Reindeer Balls)

I call them Oreo Balls. My mom-in-law calls them Reindeer Balls. I think her name limits you to a small part of the year to enjoy these tasty little guys. Let's go with Oreo Balls and have them all year round. Sorry mom-in-law...

**I found the recipe here.

Ingredients:
1 package regular size Oreo cookies, crushed (I cruch mine using a zip lock bag and my rolling pin)
1 (8 ounce) package cream cheese, softened
1 package white almond bark
1/4 package chocolate almond bark

Directions:
1. Using a blender or hand held mixer, mix Oreos and cream cheese together.
2. Roll into walnut size balls.
3. Chill for an hour.
4. Melt approximately 3/4 package of white almond bark.
5. Stick a toothpick in an Oreo ball and dip it in the melted white almond bark.
6. Allow to harden on wax or parchment paper.
7. Takes about 15 min.
8. While waiting, melt about 1/4 package of chocolate almond bark.
9. When Oreo balls are no longer sticky to the touch, decorate with drizzles of chocolate almond bark.
10. I just use a sandwich bag with a tiny hole cut in one corner to drizzle the chocolate almond bark.

Ritz sandwiches

I made these for Thanksgiving. They turned out pretty well and seemed to be a tasty treat for the kids.

1 package of chocolate/white bark
1 box of ritz crackers
1 jar peanut butter
1 jar of marshmallow fluff

Lather one ritz with peanut butter. Lather a second ritz with marshmallow fluff. Put the 2 covered ritz crackers together to make sandwiches. Melt the bark in the microwave using 30 second intervals until well melted. Cover the sandwiches with the bark and let sit on parchment paper to cool.

**you can use both white and dark bark to make them more festive. I dipped mine in dark bark and used the white bark to swirl on the top for decoration. You could also use candies or sprinkles on top for a nice touch of flair.

Happy Turkday!

Yes, I said it... Turkday!

Well, we Fitchburg Nytes' (or maybe it's called Nyti as we are plural here) decided to start our day off with a kick. OK, not a kick but a good morning run. We participated in the 2011 Berbee Derby to get our energy levels up and running. We had a great time racing and motivating each other to a strong finish. We were all winners as we got to dive into the comforts of a home cooked meal afterwards to celebrate. There were a few sideline spectators cheering us on too (drinking Bailey Joes to keep warm). This is my type of run, as costumes are optional and everyone loves to show off their creativity.

showing some gratitude

As tomorrow is Thanksgiving, I would like to make a short list of those things in my life that I'm thankful for:

my son
my husband
my 3 amigos
health
happiness
yoga
walking in the morning
my home
a job
oven smells
my co-workers
pizza
diet coke
4 seasons
holidays
clean sheets
new kitchen area
music
good books
tv watching with my boys
family snuggles
baking
fresh paint
high tea
scones
farmer's market
new recipes
a good sweat
humming
a hot shower
company coming to visit

Curry Quinoa Salad

I adapted this recipe from Martha Stewart's collection. I was envisioning Martha mixing up recipes while she was in jail and it brought a smile to my face. I wonder if she critiqued the prison food while she was in or if they consulted with her on how to make the slop taste better. She probably was given catered goods to eat at her posh prison though.

So, here goes:

4 cups water
2 cups quinoa
1/3 cup honey
6 tbsp olive oil
4 green onions sliced
1/2 tsp salt
1/2 tsp coarse pepper
3 tsp curry
juice from 3 lemons
1/2 cup dried cranberries
1/2 cup sliced almonds
1 small apple or pear, cut into small pieces

1.Rinse quinoa thoroughly in a fine sieve; drain. Bring 4 cups water to a boil in a medium saucepan. Add quinoa; return to a boil. Stir quinoa; cover, and reduce heat. Simmer until quinoa is tender but still chewy, about 15 minutes. Fluff quinoa with a fork; let cool.
2.Whisk together honey, onion, curry powder, salt, and lemon juice in a large bowl. Season with pepper. Whisking constantly, pour in oil in a slow, steady stream; whisk until dressing is emulsified. Add quinoa, cranberries, apple (pear), and almonds; toss well.

Quinoa and its benefits with Diabetes

Quinoa (pronounced Keen-Wah)

I saw this great article from Tracey Roizman, D.C., and it made me hungry for some quinoa salad (recipe to follow). The article is great at explaining some of the benefits of this delicious seed.

Quinoa originates from the Andes, where it has been cultivated for the last 6,000 years. Though not a true grain, quinoa seeds are eaten like a grain and the leaves are also eaten, though they are not widely available commercially. Quinoa is gluten-free and its protein quality is comparable to that of cow's milk, according to the Purdue University website. Recent research has revealed some compelling benefits of quinoa for blood sugar control and diabetes treatment.

Glucose Reduction
Quinoa reduced blood glucose by 10 percent in rats fed a high-fructose diet, according to a Polish study published in the December 2010 "Plant Foods and Human Nutrition." Other elements were similarly improved on the quinoa diet, including a 26 percent reduction in total cholesterol and an 11 percent reduction in triglycerides. Additionally, the researchers noted that while quinoa decreases triglyceride levels, it did not, however, have any ability to prevent adverse effects caused by the elevated triglycerides from the high-fructose diet.

Appetite Control
Its appetite-controlling properties may give quinoa an edge in the weight control aspect of diabetes treatment and prevention. An Italian study published in the November 2005 "British Journal of Nutrition" compared alternative grains, such as quinoa, oats and buckwheat to conventional grains, such as wheat and rice. The researchers concluded that white bread resulted in the least satiety. All of the alternative grains had higher degrees of satiety, resulting in lower overall food consumption. The researchers recommended quinoa for its ability to encourage less food consumption.

Blood Lipids
Decreased oxidation of blood lipids and increased antioxidant capacity of the blood, heart, kidney, testis, lung and pancreas were observed in a Polish study on quinoa in rats fed a high-fructose diet. As part of the study, published in the June 2010 "Plant Foods and Human Nutrition," researchers fed quinoa to the test animals at 310 g per kilogram of body weight for five weeks, along with a high-fructose diet. The researchers noted that the quinoa helped to maintain normal enzyme activity for certain enzymes and decreased levels of malondialdehyde, a byproduct of oxidation.

Antioxidant
In a study of 10 Peruvian Andean grains, pseudocereals and legumes, quinoa was found to be among the richest in the antioxidant quercetin and exhibited the highest antioxidant activity, at 86 percent. The Brazilian study, published in the August 2009 "Journal of Medicinal Food," indicates potential benefits for using these foods as effective management tools for Type II diabetes.

A bigger loser

So... the weekly tally is in! I have lost a BIG 3.4% of my body fat! I have walked my dogs a couple of times this week and I just know that made all the difference. It wasn't the HUGE bag of Clary's popcorn that I gulped down this morning for breakfast and the HUGE snack of candy that I gobbled up the other night (Logan was gobsmacked at that display). He couldn't even believe his eyes. It was probably the first and only time that I've done that type of sugar intake in a couple of years. I had a moment of weakness and I'm over it now. WOW! Was I absolutely sick the next day. Not a good thing to do when you are not used to it. My body didn't know what to do. Tootsie rolls, Dots, and Charleston Chews until I couldn't chew no more!

I'm blaming the sugar fest on my worthless fantasy football team, who is still in last place. I need to give up the hope of making the play-offs and use my energy on something more worthwhile.

Pickled Radishes

It is fall and I do love all things pickled. A great way to pop something in the fridge and pull out a week or two later for a delightful surprise! This type of 'cooking' is not for those that are procrastinators. Unless you are trying to find that last ditch recipe to save those fruits or veggies that are wilting on the counter or on the bottom of your fridge. This is a great way to save them now, to enjoy later! My radish recipe comes from here. I threw the radishes together last night in about 15 minutes and popped them into the fridge. Not all the radishes fit in the canning jar and made it into my mouth instead. Don't tell on me! I will report back in a couple of days to let you know how they all turned out. I will be posting a series on pickling in the next week or so. Stay tuned...

*** UPDATE- Spoiler alert... These are GREAT! Crunchy and delicious! I am going to make these all the time. They would be fantastic on a salad or just by themselves. The problem will be stopping myself once I get started on them.

My Life List

My Life List

This isn’t a bucket list. These aren’t things I need to cross off before I die. I will not accomplish everything here, but that’s not the goal. This list exists simply as a collection of things I would like to do in my lifetime. If writing them down helps me focus, and in turn helps me achieve some of them, the list has served its purpose.

A list should never make you feel guilty for not accomplishing something! It should serve as a compass, opening you up to experiences that you may have discounted otherwise. I hope to hold myself more accountable and achieve more. I tend to do well with public lists.

I have italicized those that I have completed.

Experiences
• Live in a foreign city for a year
• Spend a week without electricity or running water
• Go on a 'Girls Only' holiday
• Host a traditional Turkday dinner
• Shake the President’s hand
• Have a hobby farm
• Raise chickens
• Host a baby shower
• Organize an event
• Throw a surprise birthday party
• See a tree that I’ve planted grow to maturity
• Keep a houseplant alive for at least a year
• Be completely debt-free (mortgage included)
• Help build a home for charity
• Host a murder mystery party
• Write my will
• Learn how computers work
• Find a cure
• See the top 1% share their wealth with the rest of us
• Experience equality among humans
• See compassion in everything
• Stop the hatred
• Cure the ignorant
• Win an Olympic medal
• Run in the Boston Marathon

Sights
• Look out over Paris from the Eiffel Tower
• Cross the Brooklyn Bridge
• Cross the Golden Gate Bridge
• Visit Costa Rica
• Visit the Robie House, Fallingwater, and visit Frank Lloyd Wright’s home and studio in Oak Park
• Take the Chicago Architecture Foundation’s River Cruise
• Cross the Canadian border, eh
• Visit the Frank Lloyd Wright® Taliesin & Visitor Center
• Visit Japan
• Have a cheesy photo taken of me holding up the Leaning Tower of Pisa
• Visit all 50 states
• Go to China
• Walk on the Great Wall
• Travel in a 3rd world country
• Go to India
• Travel using a train

Just Plain Fun
• Picnic in the park
• Ride a roller-coaster with my hands up
• Experience weightlessness
• Fly a plane
• Write a haiku
• Solve a Rubik’s cube
• Wear a flapper dress
• Eat something new with a blindfold on
• Make a popular Youtube video
• Create a dance
• Skydive
• Scuba dive
• Ride a pogo stick
• Walk on stilts
• Eat the best gourmet dark chocolate
• Go cliff diving
• DJ at a club
• Practice yoga on the beach

• Family
• Have grandkids
• Go sledding
• Visit the state fair and listen to some bands
• Go roller skating again
• Have a professional family photo taken
• Watch Logan graduate from high school
• Watch Logan graduate from college
• Renew my wedding vows

• Home
• Paint all of the trim in our house white
• Make every room in our house exactly as I’d like
• Make the outside of our house as cute as the inside
• Have a home library with a rolling ladder
• Buy my dream home
• Own a coffee plantation

• Style
• Only wear lovely undergarments (that match)
• Ruthlessly edit my closet down to only my favorite things
• Determine a wardrobe’s essentials, then buy them in the best quality I can
• Find my perfect shade of lipstick
• Sew a dress for myself that I would actually wear
• Wear perfume regularly

• Skills
• Learn how to play the harmonica
• Learn how to use my camera in manual mode
• Play the guitar
• Matte and frame an original painting
• Take self defense classes

• Professional / Career
• Write a novel
• Be a keynote speaker
• Have a monthly column in a magazine
• Launch a magazine
• Direct a photo shoot
• Judge a dog competition
• Create a perfect resume for myself
• Figure out what my dream job would be
• Meet my Guru
• Find a mentor
• Mentor somebody
• Launch my yoga career
• Make enough money to support my family
• Make an appearance on TV
• Celebrate my retirement
• Compose a cookbook of original recipes
• Start a dog kennel
• Hire an assistant
• Volunteer on a regular basis
• Teach someone a new trade

• Projects
• Take a photo every day for a year
• Start a tradition
• Choose a good cookbook and cook every recipe in it
• Give only handmade gifts for the holidays
• Create an original painting


**I fully expect this list to change as time goes on.

Whey drink recipes

I just made fast friends with the rocket blender at work. Decided to mix up a few different whey shakes for lunches this past week. I am HOOKED. Here are a couple of great ones to try.

Peanut Butter and Banana Blast

1.5 cups bananas (sliced frozen, frozen approx)
6-8 oz soy milk
1 scoop whey protein powder (vanilla flavored)
1 tbsp creamy peanut butter
2-3 packets splenda or stevia (sugar substitute)

*Whip it up and enjoy!

Perfect Pumpkin Pie

1 sweet potato (steamed, boiled, or baked in micro)
1.5 cups soy milk (unflavored)
1 scoop vanilla whey protein powder
1 dash pumpkin pie spice

*Again... whip it up and enjoy!

I'm a big loser

We have decided to do the 'big loser' competition at work. Kind of a rivalry between co-workers and a little incentive to lose a few pounds in the midst of the holiday season. It started on Nov 1st and runs through Dec 20th. There are some great prizes for the winner and a lot of fun stuff along the way. We had a fitness/protein shake demostration yesterday and another fitness guru coming in today to educate us on health and well being. Here are the current standings (as of Nov 8th):

** I have initialed the others names to protect the innocent.

BIGGEST LOSER UPDATE
TOP TEN LOSERS -- WEEK 2*

1. D. V. -2.6%

2. S. K. -2.5%

3. M. W. & S. T. -2.4%

4. V. M., C. U. & P. M. -2.3%

5. B. S. -2.2%

6. J. L. -1.7%

7. L. G. -1.6%

8. D. S. -1.2%

9. Me , L. H. & S. B. -1.0%

10. N. C. -0.8%

As you can see, I have made it to the #9 spot. Much better than my fantasy football team ranking of dead last of 12 players.

I've lost 1% body weight in the first week. No bad for not trying. I won't tell anyone about the 2 mini snickers I had this weekend of the 2 bowls of cheese puffs I had on Monday night. After the weigh-in, I mentally decided to take up the challenge. If I win, I'm donating my 'winnings' to charity in some fashion or another. This will give me the extra push I need to lose the weight. Plus, it will be nice to slim down before more snow falls. It's going to be hard, as comfort food is nice to have when it's cold outside. I have some strong competition though. It's no biggie to win or lose. It's about finding yourself along the way.

Do I bake cookies for the office or do I bring in donuts every day? Just kidding fellow losers... or am I?

Zen poetry, pure and simple

It is as though you have an eye
That sees all forms
But does not see itself.
This is how your mind is.
Its light penetrates everywhere
And engulfs everything,
So why does it not know itself?
Foyan

A great read for the day

The True Nature of Temper

A Zen student came to Bankei and complained: “Master, I have an ungovernable temper. How can I cure it?”

“You have something very strange,” replied Bankei. “Let me see what you have.”

“Just now I cannot show it to you,” replied the other.

“When can you show it to me?” asked Bankei.

“It arises unexpectedly,” replied the student.

“Then,” concluded Bankei, “it must not be your own true nature. If it were, you could show it to me at any time. When you were born you did not have it, and your parents did not give it to you. Think that over.”

Leaf Me Alone

Not sure where this come from, but I laughed out loud when I read it. I hope you enjoy as much as I did.


Leaf me alone.

Don’t bark at me like an angry dog

Don’t tell me to branch out or try and spruce me up.

Yew maple* me any way you wish

But I don’t want to go against my grain.

I like the roots I’ve got

And willow-er* my standards not a jot

(Though you wood say they’re low enough already).

I’m knot going to rowan* my life pining for you.

Don’t give me sage advice to make me poplar.

I’m alder than yew, your changes walnut* stick.

I have the balsa knot bough* before your Ivy League education

And I’ve found my grove,

Don’t blame me if I like acorny joke every now and then.

Yew can take that “holly-er than thou” attitude and shove it up your ash.


(I love puns)

Drywall Dust

Drywall dust is a known health hazard and a huge nuisance in remodeling and new construction.

Drywall dust can also cause various adhesion problems and contaminates paint finishes. We have had clients spend hundreds of dollars trying to remove drywall dust from ventilation systems. People have spent several thousand dollars replacing ductwork, after dealing with continual dust the first two years in their newly constructed house. (The furnace was operated during drywall sanding, without covering the return air ducts). There are homeowners who have had major cleanup issues in the rest of their house after a remodeling project. This nuisance can easily be avoided with some widely available tools and equipment. Make sure to ask your general contractor for advice about the possibility of drywall dust and your new home project, whether it a small or large project.

Bruce Roy Brown

Poor Bruce broke his toe over the weekend. Actually his dew claw. I guess that is equivalent to a toe. He has surgery tomorrow on both dews and a little face lift while he's under anesthesia. His eyes need a little tuck I guess. Helps with the entropian issue with his Shar-pei heritage. He will have to deal with the 'cone' for a few days. He is not going to be a happy camper. Anyone want to dog sit for me?

Ghoulish Gallop

Today I participated in the Ghoulish Gallop for a great cause! Work up a sweat and help someone buy their first home. That sounds like a 'win, win' to me :)

Benefit: The South Central Wisconsin Housing Foundation

The REALTORS® Association of South Central Wisconsin Housing Foundation is a non-profit organization under the IRS code 501(c)(3). Created in 1989, the purpose of the Foundation is to increase and improve the supply of affordable housing in Dane, Columbia, Dodge, Jefferson, Rock, Green, Iowa and Sauk counties by providing down payment assistance in the form of low interest loans to individuals and families.

The other equally important aspect of our program is the money we lend to organizations such as Operation Fresh Start and Habitat for Humanity. We assist with the initial financing of the homes to be renovated or constructed. When these homes are sold to families who cannot afford to be in the general housing market, the money is returned to us to await the next request.

In the 17 years of our existence the Foundation has given out over one million dollars in loans: $620,000 for individual loans, helping more than 180 families to successfully purchase homes in South Central Wisconsin and $750,000 to organizations to help with their affordable housing projects.

The REALTORS® Association of South Central Wisconsin Housing Foundation - building a foundation for affordable housing in South Central Wisconsin.

All proceeds from this Event will go to the Housing Foundation and provide area residents with the resources to achieve their dream of home ownership.

My new favorite colors

Spicy Cayenne, Shortbread, Pumpkin Butter, Swiss Coffee and Gallery Taupe. Four of them have a common theme... food! Love it!

These are the new colors for our new kitchen and living room. It's been a lot of work, but will be well worth it when it's all done.

Saturday's yoga pose for diabetes

ARDHAMAT SYENDRASASANA

This is the half position of Matsyendrasana, and it is named after the great sage Matryendra. It is basically exercises the vertebrae and helps keep them in good shape. It also helps the liver, spleen, bladder, pancreas, intestines and other abdominal organs. It also stretches and strengthens the spinal nerves. It is beneficial in the treatment of obesity, asthma and diabetes.

Technique
•You should sit erect on the ground.
•Stretch your legs in front of you.
•Place the left heal under the right thigh and thus keeping the left thigh straight.
•Then cross the right leg over the left thigh and place the right foot flat on the ground.
•Pars the left arm over the right and clash the big toe of the right foot.
•Grasp the left thigh from the rear with the right hand.
•Turn the head, neck, shoulders and trunk to the right, bringing the chin in line with the right shoulder.
•Maintain this position for a few seconds, gradually increasing the duration to 2 minutues.
•Repeat the same process on the other side for the same duration.

Friday's yoga pose for diabetes

SHAVASANA(Dead Body Pose)
It is also known as Corpse Pose. The Corpse Pose is an excellent posture that can be used between poses that allows total relaxation. Simply let the muscles relax, feel the circulation of prana throughout the system and be attuned to cosmic energies. This pose can also be practiced any time when you require a few minutes of total rest and relaxation. If desired, you can watch the breathing rhythm and inwardly chant the mantra of your choice. This exercise helps to lower high blood pressure, relieves physical fatigue and mental tension. It teaches mental concentration. It brings about relaxation, peace and tranquility. It is particularly beneficial for people suffering from diabetes, anxiety, worry and mental tension. This exercise should be done at both the beginning and at the end of a daily round of yogic asanas. It stimulates blood circulation and exercises inner organs.

Techniques
Lie down on your back in a quiet place. Place your arms beside the body, palms facing up. Heals should be kept slightly apart. Breath slowly and deeply, feeling a sense of calm relaxation come over your whole body. Concentrate on loosening all tensions.

The following variation will increase the person’s ability to relax.
•Slowly inhale through the nostrils and tense the ankles feet and toes. Hold the breath while you tighten the muscles. Exhale and relax.
•Slowly inhale and contract the kneecaps, calves, ankles, feet and toes. Hold and tighten. Exhale and relax.
•Slowly inhale, contracting all the muscles of the abdomen, pelvic area, hips, thighs, kneecaps, calves, ankles, feet and toes. Hold the breath and tighten the muscles. Exhale and relax.
•Inhale. Tense the neck, shoulders, arms and elbows, wrists, hands and fingers, chest muscles, down to the toes. Hold and tense. Exhale and relax.
•Inhale and contract the scalp, the tiny muscles of the face, the forehead, squint the eyes, wrinkle the nose and mouth, tighten the tongue, constrict the throat and tighten the whole body. Hold and feel the terrible tension. Exhale and relax. Now, let the strain melt into the floor. Feel heavy. Enjoy the support of the floor. Sense the tingling of fresh circulation, the new muscles tone and emotional calm. Discontinue the exercise when the person‘s legs go numb.

Thursday's yoga pose for diabetes

VAJRASANA
The vajra or thunderbolt is regarded as the weapon of the lord Indra, the lord of goods. Similarly this asana may be regarded as the king of all asana related with the mind, the king of all the senses. Vajra is major pulse (nadi) directly related with the genito urinary system which regulates the sensual energy of one's body. Vajrasana series asanas are mostly recommended in therapeutic yoga. There is hardly anyone who has never been afflicted with sensual or digestive problems. The vajrasana series plays on important role in alleviating waist pain, spinal cord or shoulder pain. It is also quite effective for menstrual disorders and after normal delivery. There is no time limitations for these asanas. The only provision is that the person performing it should be an empty stomach and healthy. You can perform vajrasana during menstruation too. This relieves one from pelvic strain, waist pain or burning sensation. During vajrasana, the vital energy flows towards sahsradhara from muladhara, which helps in meditation. Even those who are suffering from a slip disc, can perform vajrasana easier than some other meditation poses.

Technique
•Bend the knees and holding them together sit down.
•Place the buttocks over both the soles.
•Hold the spinal chord and the neck straight.
•Place the palms over the knees.
•Relax and close the eyes.
•Do not allow the body to move forward or backward.
•Practice this according to your comfort level; particularly after the meal.
•Breath from your abdomen while in the pose.

Vajrasana can be performed even after meals.

Wednesday's yoga procedure for diabetes

ANULOMA-VILOMA
Anuloma Viloma is also called Alternate Nostril Breathing. It is also known as Nadishudhan pranayama and it is another process of purification. It strengthens the lungs and calms the nerves. It helps the human body to get rid of the toxins that have built up through stress and pollution. It also helps to cure cough and colds, insomnia, chronic headaches and asthma. Normally, the person performing this exercise, actually inhales through one nostril and then he or she has to retain the breath for a few moments and then exhale the air through the other nostril. As a general rule our left nostril is considered to be the path of the Nadi, called Ida and the right one the path of the Nadi called pingala. A healthy person is very likely to breathe through the Ida nostril for approximately 1 hour and 50 minutes, followed by the other nostril. Unfortunately, due to a series of factors related to the precarious health condition, many people have their breathing rhythm disturbed. In such cases, Anuloma Viloma restores, equalizes and gradually balances the flow of Prana in your body.

Steps to be followed while practicing this technique
•You should sit in a comfortable meditative pose keeping the head, neck and spine erect. Place your left hand on your left knee or thigh.
•Place your right index and middle finger on the space between your eyebrows. Then, place your right thumb on your right nostril, while the right ring finger should be placed on the left nostril. Start inhaling through the left nostril, by closing the right one to a count of four.
•Hold your breath and count up to sixteen.
•Then exhale through your right nostril, to the count of eight, while closing the left nostril with the ring finger.
•To the count of four, you should inhale through the right nostril by keeping the left one closed.
•To the count of sixteen, you should hold your breath by closing both nostrils.
•Then exhale through the left nostril, to the count of eight while keeping the right nostril closed.


**The inhaling and exhaling should be done very slowly and without making any sound. This exercise should be repeated 10 times.

Tuesday's yoga procedure for diabetes

KAPALBHATI
This is a power-breathing technique that helps to overcome stress, depression, and everything negative in few minutes. It is the only technique used particularly for mind purificication among all the yoga cleansing exercises. It is derived from Sanskrit words “Kapal” which means the skill and “Bhati” which means polishing or shining. Hence, kapalbhati is a technique which helps to make the head “sparkling clean” and devoid of toxins. Kapalbhati is a remarkable tool for cleansing the mind of negative values.

Though, cleansing breath is a simple procedure, but it is important that it should be done properly and in an accurate way.

Technique
•You should sit in a comfortable position with your spine erect. You can sit either cross-legged or in any position that you feel comfortable.
•Breathe normally for a minute. Once composed, you can begin with the exercise.
•First of all, exercise the diaphragm by exhaling the air out from the lungs, suddenly and quickly through both nostrils, producing a “puffing” sound. You should not focus on inhalation. It will be automatic and passive.
•Exhale the air completely from the lungs with a sudden, vigorous stroke while simultaneously drawing the abdominal muscles inward.
•The breath should be expelled fully. Inhaling is automatic and the abdominal muscles will relax automatically.
•This exercise should be done in three rounds, each consisting of 11 strokes (for the beginner).
•Each round should take about a minute. A little rest can be taken in between the rounds according to your needs.
•Throughout the exercise the chest should be kept still without expansion or contraction. Only be diaphragm is used for breathing and not the upper chest.

It has been observed that the heat generated during this exercise has powerful effects on the respiratory system because it purifies the nasal passage and the lungs. In case of asthmatic patients, it removes spasms in the bronchial tubes. Over a month, the number of strokes per minutes can be gradually increased from 11 to about 30.

Regular practice of this exercise (once or twice a day) will truly show amazing results. It is really one of the only methods to clear the mind of toxins and negative emotions. This technique assists with large-scale elimination of carbon dioxide and a huge absorption of oxygen. Hence, we can say, 'Kapalbhati brings sparks into one’s life'.

Monday's yoga practice for diabetes

JALA NETI
Jala neti is a very effective method to provide relief from allergies, common cold and even asthma. It really works wonders in relieving headaches and facilitates youthfulness. Jala neti is saline nasal irrigation, which helps thousands of people with sinus infections. It clears away the impurities in your nasal passage and throat. It also shows remarkable effects in cases of hay fever. It provides relief instantly and naturally.

Procedure
•You should take a clean jala neti pot.
•Fill the pot with warm slightly salted water.
•You should stand erect over a sink and tilt your head slightly to the right.
•The spout of the pot is inserted into your left nostril and the water is poured into it.
•You should inhale and exhale through your mouth, hence allowing the water to flow out through your right nostril.
•This procedure is reversed by tilting the head to the left and allowing the water to flow from the right to the left nostril.

Jala neti is not as hard or uncomfortable as one may think at first. It is a very simple and effective method of health maintenance. Once you learn how to perform it, you can incorporate this exercise into your daily routine.

**Most important, you should perform Jala neti only in the morning.

Sunday's yoga pose for diabetes

Although yoga cannot cure diabetes, it can complement the lifestyle changes which are necessary to keep your diabetes under control. It also helps in keeping you in good health and well-being. Yoga can create a life that is full, happy, healthy and balanced. If you want to lose weight, yoga helps you build up concentration and willpower, which makes it easier to stay on a weight-loss program. Yoga exercises gently tone and also improve circulation, particularly to the extremities. Yoga exercises in combination with relaxation training, reduces blood pressure. Yoga exercises reduce the harmful effects of physical and mental stress.

SUN SALUTATION
Sun salutation is a very good exercise for diabetics because it increases the blood supply to various parts of body and thus improves insulin administration in the body. All the benefits of exercise are achieved if four rounds are practiced per minute.

ASANAS
Asanas are beneficial in treatment of diabetes. Due to various twists, stretches and strains in the body, the internal organs are stretched and subjected to strain. They increase the blood supply, oxygen supply to the organs and thus increasing the efficiency and functioning of the organs. Stretching various glands result in increased efficiency of the endocrine system. During asanas, there is a direct influence of the pancreatic secretion by rejuvenation of the pancreatic cell. There is reduction in blood sugar due to muscular exercise performed in the asanas. During yogic asanas various postures are maintained. The best time for yogic asanas is early mornings and evenings. Generally, yogic exercises are performed on an empty stomach or there should be a gap of at least half an hour after a light snack and/or three hours after a full meal. It has been recommended that people who suffer from diabetes can eat something immediately after performing exercises. The asanas should be done in an area that is clean, airy and far away from noise pollution. The person should be wearing light, loose and airy clothes. During performing yogic exercise, you should sit on the floor. Generally, the word Parmatma means the universal soul. You should start with simple movements and positions before progressing into more complicated postures. You should focus on the breath during the maintenance period of the posture, with the eyes closed or focused on a point. This helps to focus the mind and the proper way to manage stress and tensions in the body. The postures found to be effective in the control and cure of various diseases are as follow.



Paschimottanasana or Posterior –stretching pose (shown above)
It is a very good stretching exercise in which the posterior muscles are stretched and relaxed. The main advantages of this exercise is that a) It calms the brain and helps relieves stress and milk depression (b) It stretches the spine, shoulders (c) It improves digestion (d) It stimulates the liver, kidneys, ovaries and uterus (e) It helps in relieving the symptoms of menopause and menstrual discomfort (f) It soothes headache and anxiety and reduces fatigue (g) This exercise also increases appetite, reduces obesity and cures diabetes.

Paschimottanasana is contraindicated in patients with Asthma, Back Injury and Diarrhea.

Step by step procedure of performing this exercise.
•You should sit on the floor with buttocks supported on a folded blanket.
•Stretch the legs out in front, keeping them close to each other.
•Bend the trunk and head forward from the waist without bending the knees and clasp the big toes with the fingers of the hand.
•While holding the toes and without bending the knees, the person should rest his forehead on his knees.
•This final pose is held for a four seconds.
•Then the person should return to the starting position very slowly.


***Any pregnant women and people who suffer from low back pain and/or a slipped disc should not perform this exercise.

It is flu season

Blood Type and Influenza

by Gregory Kelly, ND and Peter D'Adamo ND

Since the publication of Eat Right 4 Your Type nearly two years ago, we have found out a great deal about elderberry fruit. In fact, Peter and I have come to increasingly rely upon a great-tasting mix of elderberry, blueberry, and cherry in our clinical practice. While the versatility of elderberry and these other berries is incredible, this article is going to limit itself primarily to a focus on elderberry's most well known use---as a remedy in the common "flu".

Many medical experts consider the influenza virus (cause of the "flu") to be the most dangerous virus in the world. Several times in past history, this virus has been responsible for killing huge numbers of people within a 1 to 2 year period. As an example, the "Spanish flu" (type A(H1N1)) of 1918-19 killed about 500,000 people in the U.S. and at least 20 million people worldwide. In 1957-58, the "Asian flu" (type A(H2N2)) resulted in 70,000 deaths in the U.S., and in 1968-69, the "Hong-Kong flu" (type (A(H3N2)) killed 34,000 in the U.S.

What is the flu?

Let's pause here and take a moment to get a clearer picture of what the "flu" really is. Terminology and language can be fickle and non-specific masters, and so the common day-to-day use of the term "flu" has evolved to often encompass anything from a "common cold" to a true "flu". The "stomach flu" is another misleading term, often used to describe a gastrointestinal illness (the "stomach flu" is usually not even caused by a virus but by other microorganisms). So, the first critical point to understand is that a "flu" is not a common cold or a stomach infection.

When researchers, or doctors speak of the "flu", they are being very specific and mean an infection by the influenza virus. Epidemic influenza is divided into type A and type B. The most common presentation of influenza includes a fever (usually 100-103 degrees F in adults), respiratory symptoms (such as cough, sore throat, runny or stuffy nose), headache, muscle aches, and often extreme fatigue. So, the second key point is that public health officials and doctors mean influenza virus when they use the term "flu".

The year-in, year-out "flu" can be deadly (in an average year, influenza is associated with about 20,000 deaths), especially for the elderly, immuno-compromised, or those who have an existing condition, such as asthma, diabetes or heart disease. Even for those of us who are in generally good health, the "flu" can still really "take the wind out of our sails", causing us to feel miserable for several days to a week or two.

Currently there are three main variants of the "flu" circulating (two types "A" and one type "B"). The type A variants are the "Hong Kong" type A(H3N2) virus and its relatives (responsible for about 400,000 deaths in the United States since 1968 (90% of which are among the elderly), and distant relatives of the "Spanish Flu", type A(H1N1). The "H" and "N" refer to viral proteins called haemagglutinin (H) and the neuraminidase (N) (more on this in a bit).

Some medical and public health experts believe it is only a matter of time (in fact they think we are overdue) before a new pandemic (worldwide epidemic) of the "flu" occurs, killing many, many people. Why has the flu been able to kill such large numbers of people so quickly in the past? I am going to oversimplify here, but follow along. The "flu" virus is able to mutate or change over time, allowing it to reinfect you year after year. Usually this is a slow and very gradual process (both type A and B influenza virus can change in this manner). As an example, if you were exposed to last year's "flu" virus, your immune system would have created a very specific memory of how to effectively deal with the virus. A new exposure to the same virus would not now be a problem. Since the virus changes a slight amount each year, last years immune memory will partially, but not completely protect you from this year's influenza infection. Think of it in terms of not seeing a friend for a long while...they will obviously look a bit different, so it might take a moment for you to recognize them and remember their name. However, once this moment passes and you remember the name, you now have a clear idea of how to greet them.

However, every once in a while, the type A "flu" virus (the type B does not change in this manner) will have a dramatic and abrupt change to either its haemagglutinin (H) and/or neuraminidase (N) proteins. This results in a new strain of the virus, which is not recognized as something your immune system dealt with in the past. It would be as if a new person moved into your town; you have no information in your memory to identify them as your friend and no idea of the name. In the years that the "flu" virus became a worldwide epidemic and killed into the millions of people, the "flu" virus changed in this manner.

Blood type and the "flu"?

Quite a few different researchers have investigated blood type and influenza. The volume of research alone is almost enough to suggest strong blood type connections, but let's look at the research just to be sure.

After exposure to the influenza virus, an immune process termed "seroconversion" should occur. This means that your immune system should be producing antibodies against the influenza virus. Researchers have found that after circulation of influenza A (type (H1N1) and (H3N2)) and influenza B viruses, the immune response (as measured in a rise in antihaemagglutinin antibodies against the virus) differ along blood type lines.

The following generalized immune observations apply:
Blood type A: Overall has a great ability to generate a quick and substantial antibody response against influenza type A(H1N1) and especially A(H3N2). Their antibody response against influenza B is not quite as dramatic.
Blood type AB: Relatively poor ability to generate high antibody levels against any of the influenza viruses.
Blood type B: Reasonable, but not great ability to generate an antibody response against influenza A(H1N1). Slowest (it can take them 3-5 months) and weakest ability to generate antibodies against influenza A(H3N2) of any blood type. Against influenza B virus, blood type B has a significant advantage and responds differently from either blood group A or O. The blood type B immune response happens much earlier and persists longer.
Blood type O: Relatively descent ability to generate antibody response against influenza A(H1N1) and A(H3N2) viruses. Antibody response against influenza B is not as dramatic as blood type B.
Some researchers have hypothesized that one explanation for the typical emergence of the new epidemic strains of influenza in Asia is connected to blood type (and the relatively high proportion of type B blood found in Asia). It seems that blood type B has a genetic predisposition to latent (chronic) persistence of influenza A virus (especially A(H3N2) "Hong Kong" variants). Often, the influenza virus antigen can still be found in healthy type B individuals as much as 5 months after a "flu". This means that although they might not have symptoms, they are providing a safe harbor for the virus.

With these differences in immune responses, we would expect to see differences in susceptibility to and severity of influenza infection between the different blood types...and indeed we do. What we find is that the susceptibility to influenza changes based upon your blood type and the properties of the circulating strains of influenza virus.

Looking at influenza A as a whole, the following blood type generalities exist. People with blood type B (and AB) are going to be much more susceptible to infection during times when new antigenic variants and serotype's of influenza virus appear. This is actually particularly bad news for B's and AB's, since this is the type of influenza A virus change that results in widespread flu pandemics. Blood type O individuals tend to be susceptible to influenza infection at the period of the circulation of virulent strains (so in years when the flu is making people feel really sick, type O will be hit the hardest). Type A's are the lucky ones when it comes to influenza A; they have a generalized susceptibility to the less virulent strains of influenza A.

Overall, influenza is probably most problematic year to year for Type AB's. In general, they are more sensitive to infection by both influenza A and B than the other blood types. They are affected by these viruses earlier and more severely than those with the other blood groups (and they need to be extra cautious regarding an abrupt change in the influenza A virus as well) . Blood type B is going to be most severely affected when the influenza A(H3N2) (this in the "Hong Kong" variety and its relatives) is in circulation, has relatively little difficulty with influenza B, and has to be very concerned about an abrupt change in the influenza A strains. Type O gets less influenza A(H1N1) and more A(H3N2). Type A blood indirectly offers relative protection against both strains of influenza A.

Will the flu shot protect me?

Does the flu shot protect the blood types differently? Well, what the research shows is that all blood types will have similar seroconversion frequencies to both the live attenuated and killed subunit vaccines after the administration of TWO doses. But after only ONE dose of the live vaccine, blood type A is much more likely than the other blood types to seroconvert. The lesson to be learned here is that blood types B, AB and O really should probably get two doses of the live vaccine for best results (most type A's can probably get away with just one dose). With the killed subunit vaccine, type O produces the greatest anti-haemagglutinin antibody response. Again two doses generally places the blood types on equal ground.

In addition to the blood type information, remember the following. This year's "flu" shot is made from the most common "flu" viruses in circulation last year. So, in most years, when the virus changes only a tiny bit from last year, the "flu" shot will offer some protection.

Note: There are many people nevertheless who benefit significantly from the "flu" shot including elderly, chronically ill, and immuno-compromised individuals. For more information on who should receive this vaccination it is advised that you contact a physician or the department of public health.

Essentially, the effectiveness of the flu shot is always going to be dependent on how closely the vaccine matches the strain of flu virus in current circulation. So, if the virus changes dramatically from last year (as it did in the pandemic years), the "flu" shot will be of little to no use, because, in essence, it is not providing you with any one who knows this new person in town. So a key point then with regards to the "flu" shot is that it offers protection in most years, but probably not from a pandemic "flu".

Antivirals and the "flu"

Amantadine and rimantadine are chemically related drugs that interfere with the replication cycle of influenza type A viruses (they are not effective against influenza type B). They both offer a descent degree of protection against infection if taken daily during "flu" season; however, cost, compliance, and side-effects limit this type of use for most people.

Amantadine and rimantadine are also useful in treatment of the "flu"; able to reduce the severity and shorten the duration of influenza A if given within the first 48 hours. One huge drawback with these antiviral's is that they result in Amantadine- and rimantadine-resistant influenza A viruses when they are used for treatment (a very poor long-term strategy resulting essentially in a possible ineffectiveness of these drugs when you might need them the most for a severe or life-threatening "flu").

Zanamivir and Neuraminidase Inhibitors

Zanamivir was the first in a new class of drugs known as selective viral neuraminidase inhibitors. And, if in fact the old saying that "imitation is the most sincere form of flattery" holds true, this type of drug must hold tremendous promise. Pharmaceutical and biotechnology companies (including one of the industry giants---Hoffman La Roche) have quickly jumped on the neuraminidase band-wagon and are now either planning a launch or are in the process of developing their own neuraminidase inhibitors.

The reason Zanamivir is such a promising development is that in humans it not only prevents influenza infection, but also reduces the duration and intensity of the typical symptoms if given within the first 30 hours during an influenza infection. Let's take a moment here to discuss haemagglutinins and neuraminidase in the context of influenza (remember these are the H and N in the A(H1N1) and A(H3N2) strains).

The influenza virus forms haemagglutinins (essentially protein spikes) which release an enzyme called neuraminidase in order to spread to new cells and propagate the infection. From a biochemistry perspective, neuraminidase is an enzyme that cleaves terminal sialic acid residues from glycoconjugates (Does the term glycoconjugate remind you of anything? It should, because the antigens on your cells like your ABO marker are gycoconjugates). By cleaving off the sialic acid sugar, the virus can escape from infected cells, spread to new cells, and make the mucus you produce in response to an infection less effective (yes, the runny nose and mucus you produce in response to a cold or flu are actually part of your body's defense strategy).

It was assumed that an ability to inhibit neuraminidase would be a useful medical intervention for treating (and maybe preventing) the "flu". So far in the trials on Zanamivir, this assumption appears to be true. The biggest disadvantage with Zanamivir is that it is not well absorbed orally, so must be given by inhalation. Its use might also be limited by its cost. So far, researchers claim that resistance of the virus to the drug has been only rarely observed (but remains a possible area of concern).

Elderberry and the "Flu"

So where does elderberry fit in this portrait of the "flu". I have mentioned it was used historically, but does it work? In experiments, elderberry actually does inhibit replication of all strains of human influenza (both A and B) viruses tested.

In an actual placebo-controlled, double blind study (the scientific gold-standard so to speak) an extract of elderberry fruit has been shown to be effective for treating influenza B. What this research showed was that people using the elderberry extract got better much quicker (more than 70% were better after 2 days and over 90% of people completely resolved the infection within 3 days). In contrast, the people given a placebo often needed as much as 6 days to feel well.

Why does elderberry work? Well, the researchers found two reasons really. People taking the elderberry were able to produce higher anti-haemagglutination titers to influenza B (meaning their immune system essentially performed better and they now have a higher level of recognition should this "flu" return). And, elderberry inhibits neuraminidase (yes, that is the same neuraminidase that scientists are spending millions of dollars designing drugs against). (Editor's note: Zanamivir to an extent duplicates this neuraminidase blocking ability of elderberry, but does not appear to have elderberry's beneficial impact on the immune system).

An important question that has not been answered yet is...will elderberry work as well against influenza A strains? I don't have a definitive answer for you on this yet, but based upon its method of action, its in vitro ability, and my clinical observations, the answer is probably yes. Our patients taking the elderberry, blueberry, cherry and apple concentrate mixture, seemed to pass easily through this past "flu" season. The one word of caution I leave you with is that when it comes to daily use of elderberry, more is not always better. Large doses will lead to nausea. If you are trying to avoid a "flu" a small amount daily might help. I recommend elderberry especially for type B's and AB's because of their general susceptibility to the virus. For treatment we use 2 tablespoons 3-4 times daily for adults and less for children depending upon their body weight.

So, the final key point is...next "flu" season remember your friendly elderberry.

REFERENCES

1. Naikhin AN, Katorgina LG, Tsaritsyna IM, et al. Indicators of collective immunity to influenza depending on the blood group and sex of the population. Vopr Virusol 1989 Jul-Aug;34(4):419-23 [Article in Russian]
2. Aho K, Pyhala R, Visakorpi R. ABO associated genetic determinant in H1N1 influenza. Tissue Antigens 1980 Oct;16(4):310-3
3. Lebiush M, Rannon L, Kark JD. The relationship between epidemic influenza (A(H1N1) and ABO blood group. J Hyg (Lond) 1981 Aug;87(1):139-46
4. Sominina AA, Tsubalova LM, Karpova LS, et al. Genetic predisposition to latent influenza A virus in children with blood type B(III) as a possible cause of new epidemiologic strains in the countries of South-Eastern Asia. Vestn Ross Akad Med Nauk 1994;(9):21-4 [Article in Russian]
5. Fedorova GI, Slepushkin AN, Popova NS, et al. Correlations of the antigenic specificity of human blood with the levels of antihemagglutinins to influenza viruses. Vopr Virusol 1983 Jan-Feb;28(1):54-7 [Article in Russian]
6. Mackenzie JS, Fimmel PJ. The effect of ABO blood groups on the incidence of epidemic influenza and on the response to live attenuated and detergent split influenza virus vaccines. J Hyg (Lond) 1978 Feb;80(1):21-30
7. Mackenzie JS, Wetherall JD, Fimmel PJ, et al. Host factors and susceptibility to influenza A infection: the effect of ABO blood groups and HL-A antigens. Dev Biol Stand 1977 Jun 1-3;39:355-62
8. Frolov VK, Sokhin AA, Sotnik AY, et al. Polymorphism of human blood groups and incidence of influenza A/Hong Kong (H3N2). Acta Virol 1975 Sep;19(5):406-12
9. Karpova LS, Popova TL, Oleinikova EV, et al. Significance of persons with different blood groups in the influenza type A epidemic process. Zh Mikrobiol Epidemiol Immunobiol 1982;(11):86-91 [Article in Russian]
10. Waghorn SL, Goa KL. Zanamivir. Drugs 1998;55:721-25
11. Zakay-Jones Z, Varsano N, Zlotnik M, et al. Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama. J Altern Complement Med 1995;1:361-369.

Red Cross

I give blood. Do you? I save 3 lives every time I donate blood and you can too. I went on my birthday to donate. I figured if I can have a birthday, why can't someone else have one too. I don't want to get old alone. I got a call to donate this last time. The guy told me that they were 4 days away from running out of blood to use. WOW! That is not good.


If you can't give much; give what you can. It doesn't cost money to donate; just a small part of your day (1 hour) every 2 months.

Please think about donating sometime.

Good Ol' Lynch Syndrome

Lynch syndrome (HNPCC or Hereditary nonpolyposis colorectal cancer ) is an autosomal dominant genetic condition which has a high risk of colon cancer[1] as well as other cancers including endometrium, ovary, stomach, small intestine, hepatobiliary tract, upper urinary tract, brain, and skin. The increased risk for these cancers is due to inherited mutations that impair DNA mismatch repair.

In honor of...

All the breasts out there!

I'm thinking of you and hope you don't get cancer. Cancer sucks!

I have been doing the Susan G Komen run each year and it is important to know about your health.

Here is a little bit about breast cancer in the United States from their website:

WOMEN
In 2011, it is estimated that among U.S. women:

•There will be 230,480 new cases of invasive breast cancer (includes new cases of primary breast cancer among survivors, but not recurrence of original breast cancer among survivors).
•There will be 57,650 new cases of in situ breast cancer (includes ductal carcinoma in situ (DCIS) and lobular carcinoma in situ (LCIS), of those, about 85 percent were DCIS). DCIS is a non-invasive breast cancer and LCIS is a risk factor that increases the risk of invasive breast cancer. Learn more about DCIS and breast cancer risk. Learn more about LCIS and breast cancer risk.
•There will be 39,520 breast cancer deaths.

MEN
Breast cancer in men is rare, but it does happen. In 2011, it is estimated that among U.S. men:

• There will be 2,140 new cases of breast cancer.
• There will be 450 breast cancer deaths.

I'm Back...

Wow! I have had some time off to experience life. And all that it has to offer. Good and bad. This year has flown by so fast and I can't believe that it is October already! There was a blow up snowman erected today outside my window at work. Not sure if I like him yet or not. We'll give it some time to see if he and I become friends.
I've had a chance to do some fun things this year. I did the Madison half marathon, the Warrior Dash (yes, I am a Warrior), and few fun bike rides with family and friends. I'm moving a little slower than last year, but the tortoise beats the hare. I have a few fun runs coming up still for Halloween and Thanksgiving. And then the holidays will be upon us...