Celebration

National Apricot Day

Celebrate the apricot, on National Apricot Day.

Did you know that apricots are an excellent source of beta-carotene (Vitamin A) Vitamin C, iron, potassium, and fiber among other nutrients. Beta-carotene, a member of the anti-oxidant family, is believed to play a critical role in fighting disease.

The beta-carotene in apricots is converted to Vitamin A in the body.  This nutrient helps protect the  eyes and keep the skin, hair, gums and various glands healthy.  It also helps build bones and teeth.  Plus, research shows that Vitamin A helps to fight infection by maintaining strong immunity.  For this reason, researchers are looking to apricots as a valuable source of beta-carotene’s healing power. 

The unique mix of compounds found in apricots also makes this fruit a good choice for helping to fight heart disease. Along with beta-carotene, apricots contain the other powerful anti-oxidants, Vitamin C and lycopene. Combined, these compounds help protect against cancer, heart disease and stroke. Just three fresh apricots provide an impressive 30 percent of the recommended daily amount for beta-carotene.

Remember, healthy living includes eating five servings of fruit and vegetables each day. The compounds found in food work together to provide the best benefit for your body. Not able to get fresh produce? Well don't worry. Canned apricots are nutritionally comparable to their fresh and frozen counterparts. Sweet canned apricots are a convenient way to add important vitamins and extra flavor to a healthy diet. They’re readily available year-round, store easily and add a boost of flavor, color and nutrients to meals or snacks.

Studies confirm that canned foods can play an important role in achieving the requirement of eating five fruit and vegetable servings a day.  Results of the University of Illinois study confirm that canned fruits and vegetables (including apricots) are nutritionally comparable to their fresh and frozen counterparts.  In a follow-up study, the University of Massachusetts found that recipes using canned ingredients are comparable in nutritional value and taste appeal to those made with fresh or frozen items.

In the next article, I'll give you and easy and delicious apricot recipe you can make.

Festival of Sleep

There's no two ways about it. Sleep is a natural part of every person's life. So let's take a few minutes today as we celebrate the Festival of Sleep.

You probably already know that most of us, at some times in our lives, try to get by on as little sleep as possible, even though as adults we need approximately 8 hours of sleep every night. (Adolescents and children need at a minimum, 9 hours of sleep nightly.)

What we all need to remember however, is that sleep is something our bodies need to do; it is not an option. Sleep is important for our minds and bodies to function normally, and in fact, sleep appears to be necessary for our survival. According to the National Sleep Foundation (NSF), a person's health and wellbeing is dependent upon the activity of sleeping. We have come to understand that sleep is just as important to our bodies as diet and exercise.

The more we try and "burn the candle at both ends," and deprive our bodies of adequate amounts of sleep, the faster we add to our "sleep debt."  If we accumulate a large amount of  "sleep debt," then our ability to function during the daytime will be greatly compromised. Even one hour less of sleep every night, for several nights, can have a powerful negative effect on your mood, thought processes, decision making, and relationships, during your routine daily activities.

The end result of the accumulation of "sleep debt," is sleepiness at inappropriate times, creating potentially dangerous situations. According to the Department of Transportation (DOT), one to four percent of all highway crashes are due to sleepiness, especially in rural areas and four percent of these crashes are fatal.

There are numerous causes and consequences of sleep deprivation both in children/adolescents, and adults. I urge you to take some time and check out some of the resources at the end of this article. Sleepiness in adults, children and adolescents is a problem that has some very serious consequences. Drowsy driving and workplace accidents are serious consequences for adults. In children, it effects school performance, increases the risk of accidents and injuries while participating in playground activities, and their relationships with other children.

Resources: 

The MayoClinic.com Sleep Center

Sleep Research Society

American Academy of Sleep Medicine

NIH National Center for Sleep Disorders Research

American Insomnia Association

National Sleep Foundation

How To Have Diabetes And Survive The Holiday Celebrations

If you have diabetes, then the holidays could potentially hold some serious health challenges for you.

In fact, for many diabetics, the holidays can be a rather bleak and dismal time when it comes to managing their diabetes. This is especially true for diabetics who may have a family where it seems like everyone cooks and bakes from Thanksgiving until Christmas. The temptations to cheat are greater for them than at almost any other time of the year!

I grew up in an Italian family that celebrated the holidays with food, food and more food. The dining room table in my grandmother's house looked like a display case in a high-class bakery, from the day after Thanksgiving, until January 6th, the celebration of the "Feast of the Epiphany." And it seemed like everyone who came to visit, came bearing gifts of ... you guessed it! ... more food!

It would have taken a saint to avoid all the temptations!

But for the rest of the mere mortals who may live with diabetes, this type of temptation makes it hard to keep their blood sugar levels on an even keel.  Why?

Because during the holiday season, not only do eating habits change, but there is usually a dramatic increase in stress levels, more activities, and for some folks, a bout with holiday induced depression.

So we don't eat right because we are way too busy and, when we do eat, we want comfort-food to ease the pain. Yikes!!

Does it have to be so dismal for a diabetic during the holiday season?

Absolutely not. If you have diabetes, you can make it safely through the holidays with some thought and careful planning.

And it makes sense doesn't it? Once you've identified the things that are working against you during the holidays, you can prepare your strategy for successful management of your diabetes. Preparing for the extra stress, increased activity and food temptations, will allow you to not only survive the holiday season, but enable you to enjoy your holidays relatively guilt-free as well.

Here is a list of suggestions to help you formulate a strategy and help you to survive the holidays if you are living with diabetes:

• Make sure that exercise is an important part of your daily routine. Don’t let the cold weather or busy schedules keep you from getting the proper amount of exercise every day. Take walks, work-out, visit the gym ... any exercise that you prefer. Exercise will help you to keep your blood sugar levels even. And exercise will  also will help ease the stress that somehow is part of all holidays for everyone.
• Monitor your alcohol consumption especially if this is something you don't already do. Check with your health care provider if you are unsure before drinking alcoholic beverages.
• If you are plan on attending holiday parties, it's important to talk to your hosts before the event. Let them know about your diabetes and request alternative foods that you can enjoy. Foods   that are low in fats and can be prepared without sugar. Don't be afraid to suggest healthier  foods. With a few changes to any menu, you will be able to attend holiday parties and celebrate with your friends and loved ones while maintaining your diet.
• If you have a child that attends school and has diabetes, the teachers and aides need to be aware of, and learn to be sensitive to, the special health needs of your child. You can show them (if they are not aware of the restrictions in your child's diet,) that it is possible to plan classroom parties and events for children, with healthy snacks. Not only can foods be prepared with no sugar and low in fats that kids will enjoy but, most stores offer a wide variety of sugar free snacks and sweets. If necessary, offer to make some healthy food for the entire class so your child will not feel singled out just because he has diabetes. With a little pre-planning, your child will have a holiday season that is fun.

In regard to blood sugar levels, here are a couple of things to keep in mind.

• Your blood sugar levels will need to be tested more often during the holidays. Increased activity and stress can make blood sugar levels swing. You may not realize just how your activity is reflected in your blood sugar. Planning ahead of time, taking some extra insulin, or being prepared for a sudden drop in glucose, will save you some time and possible problems. (A child is more likely to have these blood level swings because of excitement, anticipation, and the joy of the holiday.) By checking readings often, you are prepared for the obvious changes that will occur in your blood sugar levels.
• Keep an eye out for low sugar level readings, even though you may think that eating something with sugar would normally elevate them. Excitement and over stimulation can cause a sudden drop of blood sugar levels, and it is best to be prepared for that event. Keep in mind that your body responds to excitement and stimulation in the same way it does to exercise.

The holidays can be a great source of fun and family enjoyment. Living with diabetes doesn't mean that you have to enjoy them any less. It just means that you will need to spend a little more time than others, pre-planning your days, keeping an eye on your blood sugar levels and monitoring your overall health. But the end result will be a happy and healthy holiday season.

Recipe for Diabetics: Chocolate and Peanut Butter Dessert Bars

In honor of celebrating National Diabetes Month, we'll add a couple of diabetic recipes just in time for the holidays.

If you have diabetes, or you are looking for a dessert recipe to offer to guests that are diabetics, then this recipe for chocolate and peanut butter bars just may be what you need.

Recipe Ingredients:

• 2 tbsp Peanut butter
• 2 tsp Unsweetened cocoa
• 1 1/2 oz Corn or wheat flake cereal
• 2/3 cup Nonfat dry milk powder
• 5 tsp of a Sugar Substitute
• 2 tbsp Raisins
• 1/4 cup Water

Recipe Instructions:

• In a small bowl, combine the peanut butter, dry milk, cocoa, sugar substitute and water.
• Mix all ingredients until they are well blended.
• Stir in the cereal and raisins.
• Press the mixture into bottom of a 4X8 inch loaf pan.
• Then chill for 30 minutes or longer
• Cut into bars and serve.

Servings: 4

Per serving: 9g protein, 5g fat, 21g carb., 248mg sodium, 2mg chol., 170 calories.

Try it out and let us know what you think!

November is National Diabetes Month

Did you know that  in November we celebrate National Diabetes Month?

Back on November 3, 1983, President Ronald Reagan issued a Presidential proclamation establishing November as National Diabetes Month. He called for the government and the private sector to “lead the way towards eliminating diabetes as a major public health problem both for current and future generations.”

World Diabetes Day, celebrated every year on November 14, was established by International Diabetes Federation and World Health Organization in 1991 with the aim of  coordinating diabetes advocacy worldwide. Since then, it has become the primary global awareness campaign of the diabetes community.

Through the activities of IDF member associations and partners, World Diabetes Day campaigns reach millions of people around the world. The diabetes communities of more than 150 countries are united in what is both a targeted campaign to raise awareness of diabetes and its complications and a celebration of the lives of people with diabetes everywhere.

Worldwide, diabetes is one of the most common chronic diseases of childhood. There is an on-going campaign, to raise awareness of the rising prevalence of both type 1 and type 2 diabetes in this age-group and emphasize the importance of early diagnosis and education to reduce complications and save lives.

Could You Have Diabetes?

Diabetes is a serious disease that affects the body's ability to produce or respond properly to insulin, a hormone that allows blood glucose (sugar) to enter the cells of the body and be used for energy. (Of course, that is a rather simple answer to a multi-faceted disease. To learn more about diabetes, visit The Diabetes Examiner.)

In the US, there are 20.8 million children and adults with diabetes -- and nearly one-third of them (or 6.2 million people) do not know it! It is the fifth deadliest disease in the U.S. and it has no cure.

Diabetes is more common in African Americans, Latinos, Native Americans, Asian Americans and Pacific Islanders. If you are a member of one of these ethnic groups, you definitely need to visit a  health care professional for diabetes testing.

And while it is true that type 2 diabetes is more common in the above mentioned groups than in Caucasians, "race" or "ethnicity" alone is not a statistically significant predictor of diabetes.  More important are the other factors such as age, overweight/obesity, and lack of exercise.

Is There Anything Else I Should Learn About Diabetes?

Yes ... the medical community has identified a very strong relationship between diabetes and deaths from heart disease and stroke. A new initiative of the American Diabetes Association and  the American College of Cardiology, is aimed at increasing awareness of the link between diabetes and heart disease.

So the diagnosis and management of diabetes is more than control of blood glucose. People with diabetes must also manage blood pressure and cholesterol and talk to their health provider to learn about the ways to reduce their chance for heart attacks and stroke.

I know that most of us are in the mist of celebrating the holidays, but ... if you want to be around to continue celebrating holidays for many years to come, than why not take diabetes and the risks associated with the disease seriously.

And in this season of gift giving. make it a priority to get yourself tested for diabetes as soon as possible. It could be the greatest gift you could ever give to those who love you.

 

How To Safely Thaw A Frozen Turkey

The traditional meal at Thanksgiving for many Americans, is the turkey. The origins of the turkey and Thanksgiving, goes back to the original three day feast celebrated by the Pilgrims, to give thanks for a bountiful harvest, their first year on the Plymouth Plantation.

But before you get ready to create your own bountiful feast this year, here are a few things we should all consider when preparing to cook a turkey.

If you prefer to cook a fresh turkey, then fresh turkeys need no thawing, are ready to cook and are usually non-basted. If you chose a fresh turkey you should have placed your order with your grocer in early November since they are quickly sold out. You usually pick up the fresh turkey, a day or so before Thanksgiving.

On the other hand, frozen turkeys can be purchased weeks in advance, but do require several days of thawing time before cooking. Some brands of frozen turkeys are even deep basted to increase juiciness and add flavor.

It's the thawing the turkey part of the meal preparation that seems to cause the most problem for a lot of folks. It seems that almost every year, there are news stories about folks who experienced severe food poisoning after the Thanksgiving dinner. Why?

Because the turkey was improperly thawed, and as a result, there was bacterial growth in the turkey.

So let's review some of the basic information about thawing a frozen turkey.

If you have a frozen turkey:

• Remember that the turkey thaws from the outside in. So the outside layers might be thawed but the inside is frozen solid.
• When the entire turkey isn’t kept at 40° degrees, the bacteria begins to grow immediately.
• These bacteria are not killed when the turkey is cooked!
• Thawing a turkey can take days which, to many of us who live in the fast-paced world, seems like an eternity!

The safest method to thaw the bird is in the refrigerator.

• Keep the original wrapping on and place it in a shallow pan to catch the drippings.
• Expect it to take approximately 24 hours for each 5 pounds of meat.

Have you thawed your bird in cold water before?

It was a trick my mother taught me. But now research has shown that bacteria start to grow quickly and now, even that method is considered suspect if not done properly. If you have to thaw the turkey quickly, there are some things you can do to keep it as safe as possible.

Recommended way to thaw a turkey in water:

1. Keep the turkey in the original wrapping
2. If the wrapping is torn remove the plastic, place in another bag and seal it
3. Put the bird in a bowl of cold water, breast side down
4. Change the water every 30 minutes
5. Allow 30 minutes for each pound of meat
6. Cook it immediately after thawing

Things Not To Do:

• Forget about thawing in the microwave! The microwave will thaw the bird randomly and that  pesky bacteria will begin to grow immediately!
• Never refreeze a turkey that has been thawed until after the meat has been cooked.

I hope you have found this information helpful to keep your Thanksgiving Holiday safe!

5 Tips For Controlling Stress During The Holidays

Stress is one of those things that just seems to creep up on you. You know it's coming, in fact, you often predict that something is going to "stress you out."

So why then do we allow ourselves to become totally stressed out? Especially during the holidays when we need to get so much done!

Most adults know that the holidays can cause total chaos in our lives and turn into a stressful occasions if we're not careful. And the build-up of all this stress usually begins in the weeks and days preceding Thanksgiving.

Stressors are not just the negative events in our lives. Everything that happens, even those things that give up cause to celebrate are things that add to our overall accumulation of stress. Anything that impacts the body and mind, both negatively and positively, exerts stress on both our mind and our body. It's just a part of life.

But, during certain times in our lives,  such as the planning for holidays like Thanksgiving, Chanukah, and Christmas, we are bombarded on an almost daily basis with little stressors. We seem to have no control over the situations and events that suddenly begin to snowball  during the month of November.

What we can control is ourselves, our bodies and, our minds. The better we are able to cope with the stress, the less it will effect our overall well being.

So this year, take care of yourself and use these 5 tips for keeping yourself fit, both physically and emotionally, to help you better cope with the stress during Thanksgiving and, into the remainder of the holiday season.

Stress Free Holiday Tip #1: Keep Fit ~ If you usually visit the gym, make a special effort to continue to hit the gym as often as possible. The holidays are a stressful time and everyone is rushing around in a flurry of commotion. Stop and make time to stay fit. Even if you can only work in a 30-minute workout at home, two or three times a week, that’s better than nothing. You can work out a lot of your frustrations in a single 30-minute workout.

Stress Free Holiday Tip #2: Stay Healthy ~ Focus on your health during this holiday season and it will probably make more of a difference than you could ever imagine. Pay attention to what you eat. Stay away from junk food and stop nibbling throughout the day. It’s hard not to taste-test your dishes, but remember that every bite adds up to pounds and inches. And make it a point to get plenty of rest. Give your body, as well as your mind, an opportunity to shut down and replenish itself.

Stress Free Holiday Tip #3: Stay Calm ~ When you feel anxiety rising, take a deep breathe and hold it in for a ten count. Slowly release your breathe, then take in another deep breath. Repeat this simple exercise three or four times, until you feel calm again. Remind yourself that you are only one person. You can’t do everything all the time for everyone, everywhere at once. Listen to some music. Practice mental imagery. Bring yourself back to your center.  If you need help, ask for it. Do whatever it takes to keep yourself in a calm state of mind.

Stress Free Holiday Tip #4: Stay Happy ~ When you feel yourself getting stressed out to the max,  it is difficult, to say the least, to stay positive and relaxed. If you are stressed and unhappy, everyone around you will pick up your negative energy. Negative energy feeds off negative energy. Follow the activity above for staying calm. Listen to some of your favorite "happy" music. Bring your mind around to thoughts that make you happy, then smile. Sometimes smiling, even when you don’t feel like smiling, will lighten your mental load. Give it a try. Smile and be happy and watch what happens to those around you. A smile is contagious.

Stress Free Holiday Tip #5: Keep It Slow And Steady ~ We often tend to overload ourselves during the holidays. We promise to bake cupcakes for school, cook dinner for all the family, volunteer at the shelter and buy gifts for everyone we’ve ever known, etc. etc. etc. Slow it down. There really is no need to do so much. You can not do it all and do it well. But you already know that. Talk about stress! Pick and chose what is important, set some priorities, and don't take on another project until you feel you can handle it. Make a list and cross things off as you accomplish them. Reward yourself. Remember, you will accomplish absolutely nothing at all if you allow yourself to become overwhelmed. Yes, it’s great to give, but do it within reason and leave plenty of time for yourself.

Through it all, try to remember what the holiday season is all about. Take time for yourself and relax and, enjoy this very special time of year.

Trick-or-Treating Safety Tips Every Child Should Know

Halloween is a famously loved holiday by kids everywhere. It’s a fun time to dress up like silly or scary characters and go trick-or-treating in the neighborhood.

But it's also a time to stay safe.

Please be sure that your kids, regardless of their age, understand these safety tips before they go out trick-or-treating this year. Impress upon them how important these few rules are to their health and safety.

Trick-or-Treating Safety Tips to Teach Children

Wear Bright Colors

Both adults and kids should always wear brightly colored clothing. Tell them: "If you are wearing a costume that is dark in color, you must have some reflective tape attached to parts of the clothes or shoes so that you can be seen by drivers in cars." (Many communities now enforce a trick-or-treating curfew to prevent children from roaming after dark. Be sure to check for any curfew rules that may apply to your community.)

Be Sure That You Can See

Smaller children just love the store-bought costumes that come complete with a facemask. Tell them: "Before you leave the house, double-check to make sure that you can see through the eyeholes of the mask. This will help to prevent tripping, falling or running into something while out trick-or-treating."

Obey the Rules

Tell them: "If you are trick-or-treating in a city, remember to follow traffic safety rules. Always look both ways before crossing the street. Stay on the sidewalks, don't run, and walk at a normal pace."

Visit Familiar Places Only

Tell them: "It is safer to trick-or-treat at places where you know people. Do not go to strange houses or places that look unsafe. Never accept the invitations of strangers to go inside the house, even if it's to get some candy. Remember the “never talk to strangers,” rule!"

Let Parents Inspect all Candy Before Eating

This is a commonly known rule of trick-or-treating, but yet so many parents don’t follow it. And let's face it, it's hard for kids to accept or understand this one, but they must.

Parents should remove all unwrapped candy from buckets (cupcakes, homemade candy, etc.). There are just too many dangers to eating unwrapped candy or treats to take a chance with your child. It is also a good idea to look for holes in plastic candy wrappers as well.

Tell them: "Not to eat anything until they bring their "loot" home and you get to check it out first."

Always remember that kids will be excited about Halloween, and with these basic rules and any others you deem appropriate, they will have fun but remain safe while doing so.

National Breast Cancer Awareness Month

October is National Breast Cancer Awareness Month.

But for some of us, the awareness of breast cancer came at a much earlier time in our lives, and without the need of a month of national promotion.

I became painfully aware of this horrible disease when I was an adolescent. My cherished Grandmother died of breast cancer, and her death was only one of the many deaths in my family from breast cancer. In fact nearly every death in my family, on both my mother's and my father's side of the family, have been from an insidious cancerous disease of one type or another.

So why would I include this here ... in my site that is dedicated to celebrating our lives?

The answer is quite simple my friend ... I want us all to celebrate the advances and the public awareness of a disease that was once only whispered about. To have "the big C" was almost something to be ashamed of. And God forbid that my Grandmother, or anyone else from her generation talk about "breast" cancer. Those types of issues were considered private and sometimes, even "dirty," and thus were never spoken about.

Today, most breast cancers are found by women themselves. Practicing monthly breast self exams (BSE) will alert a woman to any breast changes that may signal a need to have further evaluation by her health care provider. If you are a woman who is still menstruating, the best time to do a self breast exam is five to seven days after your period when your breasts are not tender or swollen. If your periods have stopped, examine your breasts on the same day each month (for example: the first day of the month).

But, when something as painful and private as breast cancer remained un-spoken, there was no public awareness of the disease. There was no talk of "self exams," and so women were usually only diagnosed when the cancer was so far along in their bodies, that there was little that could be done to save their lives.

Women, like my Grandmother, were given a "radical mastectomy," some chemotherapy treatments, and then sent home, or put in a "Cancer Home" to die. The malignant cancer cell growth in the breast, because it had not treated in the early stages, spreading viciously to other areas of their bodies.

Today, we know that regular screenings remain the most effective way to identify breast cancer in its earliest and most treatable stages. For women 40 and over, having mammograms every 1 to 2 years can reduce the risk of dying from breast cancer. The earliest sign of breast cancer is an abnormality that shows up on a mammogram before it can be felt by the woman or her health care provider.

Today, every breast cancer survivor is part of a celebratory yell against the fates of those who have died before!

Your good health is something to celebrate! It is a gift to you and to those you love.

Breast self exam, clinical breast exam and mammography may save your life or the life of a loved one. Please share this message with your grandmothers, mothers, sisters, daughters, aunts and friends. You could save their lives.

To learn more about Breast Cancer Awareness, you will want to vist this website.