New Year's Resolutions -

New Year's goals:

I cannot believe that three years have passed since the Dr. informed me that I had high cholesterol. She explained that too much cholesterol in the blood could be serious and pose a risk of getting heart disease. This can lead to a heart attack or stroke.

I was surprised to learn that only about 20% of cholesterol comes from the foods you eat. Your body makes the other 80%. Things such as age and family health history affect how much cholesterol your body makes. Unfortunately, there are usually no signs that you have high cholesterol, but it can be detected with a blood test.

She explained that this is a serious diagnosis and should not be taken lightly.

I took a long look at this information and decided that I had to make some changes in my lifestyle. The doctor suggested a change in diet and exercise.
I do not eat meat and my diet is already low in cholesterol but I took a look at what I eat and realized that three things had to go: cheese, egg yolks and desserts.

I had recently read that there are eight healthy foods that are essential to eat every day.

I am happy to report that I never took any medication to reduce the cholesterol but I did start the following food plan. I find all of these foods to be nourishing and tasty. My cholesterol count has been low for the past three years.

Here is the list of eight:

1. Spinach: 
A rich source omega-3s and folate, which help reduce the risk of heart disease. 1-cup fresh spinach or a half-cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce.


 


2. Yogurt:
Helps boost your immune system, provides protection against cancer. Make sure the label says “live and active cultures.” One cup a day. SUBSTITUTES: Kefir, cottage cheese. Plain fat free yogurt is also a perfect base for creamy salad dressings and dips. 



3. Tomatoes: packed with more of the antioxidant lycopene which can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, and coronary artery disease. Eight red cherry tomatoes or a glass of tomato juice per day. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.

4. Carrots: are associated with a reduction in a wide range of cancers, as well as a reduced risk of inflammatory conditions such as asthma and rheumatoid arthritis. Aim for a half-cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.


 

5. Blueberries: Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes. Rich in fiber and vitamins A and C can also boost cardiovascular health. 1-cup fresh blueberries a day, or a half-cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry.

6. Black Beans: All beans are good for your heart and brain. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans.



7. Walnuts: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine. A serving of walnuts is about 1 ounce, or seven nuts. Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts, (all unsalted).

8. Oats: Awarded the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, and pearl barley.

Thought this just might be of interest to someone who is reading. I truly believe that Nature provides us with what we need and I always explore natural healing before even thinking about taking a prescription medication.

Wishing you all a safe, happy and healthy year in 2012.

peacesojourner

UN World Food Day - October 16th.

"I have the audacity to believe that people everywhere can have three meals a day for their bodies, education culture for the minds and dignity, equality and freedom for the spirits."

Martin Luther King Jr.

Today is World Food Day

Which is held annually on Oct. 16 to commemorate the founding of the United Nation's Food and Agriculture Organization (FAO) in 1945.

The program is aimed at leaders of political and non-political organizations at all levels and at increasing press attention on topical issues around food supply. Across the globe, many different events are organized to raise awareness of problems in food supply and distribution.

I have never gone to bed hungry – have you?

There have been days when I didn’t know what was going to be available to eat but there was always something on hand. Maybe a baked potato, beans on toast or fruit.

I have been in countries where I personally witnessed the hunger of the people. I lived in a village in El Salvador, where food was provided to a few by the Canadian Food Program. They made dried corn (for tortillas), and dried beans available to the families and this was their every day diet. Occasionally rice was available and was considered a luxury. Each family received the same portions, which were meticulously shared. The water was also contaminated with chemicals from local (US) factories in this particular area and many of the children were ill and dying.

In India, I lived for a while in the Dalit community (formerly known as the Untouchables). All of the people were extremely thin and the children were hollow eyed. In that community they were eating potatoes and cauliflower when that was in season. The water was also contaminated in that area.

The United States has adopted a 3.5 billion dollar plan to fight world hunger as part of 20-billion-dollar pledges made by the world's richest nations at a Group of Eight meeting in Italy in July of this year.

The United States Department of Agriculture is currently working with several organizations to improve agricultural technology use and productivity in Africa and other poor regions in order to promote hardier crops for healthier people.

Meanwhile at home, USDA's food and nutrition programs are helping to feed millions of low-income Americans. Thanks to increased funding, more children are receiving free or reduced-price breakfasts and lunches, more mothers and infants are receiving nutritional assistance and nearly six million more people are receiving food stamps than five years ago.

Now that I live in the United States I currently volunteer with three local food programs where it is evident to me that the need has increased and that even more people are in need of food. The three programs are independent of each other and at each one the number of people who line up for food has increased. Don’t let the size of some people fool you either, often the adults and children are overweight due to extremely poor nourishment and nutrition with starches being their main source of food.

*****

Children are the most vulnerable to nutritional deficits and the first to succumb when there is not enough food to go around. The Government of Ethiopia estimates that 75,000 children under the age of five live with severe acute malnutrition. And 25 to 50 percent of children with severe acute malnutrition are likely to die if they don't receive proper treatment.

Bringing international attention to the plight of these children and the benefits of the therapeutic feeding programs can help save lives!

How can you help?

* Write a post on your blog or profile page about the conditions in Ethiopia.

* Explain to your friends and family, book group or social club how malnourishment is affecting Ethiopian children.

* Send this pledge to at least five friends so they can keep spreading the word!

*****

One sixth of the world’s population goes to bed hungry.

What are you doing to help?

*****

"Never before has man had such capacity to control his own environment, to end thirst and hunger to conquer poverty and disease, to banish illiteracy and massive human misery."

John Fitzgerald Kennedy

Don't like spinach? There are 8 Benefits to include it in your diet

8 Benefits of Spinach: The First Superfood

Spinach was a powerfood even before there was the term powerfood.

8 Benefits of Spinach:

1. Loaded with Vitamins: like A, K, D, and E and a host of trace minerals.

2. Good Source of Omega 3 Fatty Acids: the kind most of us need in North America.

3. Anti-Cancer and Anti-Inflammatory Antioxidants: Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. In a recent study on the relationship between risk of prostate cancer and vegetable intake (including such healthy vegetables as broccoli, cabbage, and brussel sprouts) only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.

4. Alkalizes the Body: All those minerals helps to balance off the highly acid diet which most of us subject our bodies to and which drains our energy, increases obesity and a creates host of other health problems.

5. Nourishes the Eyes: The carotenoids found in spinach protect against eye diseases such as cataracts and macular degeneration.

6. Strengthens the Bones: One cup of fresh spinach (or 1/6 cup of cooked spinach) contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones.

7. Perfect for Green Smoothies and Salads: Organic pre-washed spinach is now readily available in most grocery stores. If you haven’t yet tried a green smoothie yet and think they might taste yucky then try one with the main ingredient as spinach. Spinach is so sweet, we guarantee you will be impressed.

8. Spinach is FRESH! Studies have shown that even the artificial light in the grocery store shining on those plastic tubs of spinach can actually help keep the leaves from spoiling. This indicates the spinach is still metabolically active and fresh.

by Diana Herrington

Update on New Year's Resolutions made in 2009

I first wrote this piece in January 2009 - the update is at the end of the post.

Did you make any new year’s resolutions/goals? Usually we start off well, keep on track for the first 30 days and then it all becomes forgotten in the hurry-scurry of life. Another good intention started with enthusiasm and soon gone by the wayside.

I did not make any personal goals this year until I received the following news.

On Jan 6th I had my annual physical and the Dr. informed me that I have high cholesterol. She explained that too much cholesterol in the blood could be serious and poses a risk of getting heart disease. This can lead to a heart attack or stroke.

I was surprised to learn that only about 20% of cholesterol comes from the foods you eat. Your body makes the other 80%. Things such as age and family health history affect how much cholesterol your body makes. Unfortunately, there are usually no signs that you have high cholesterol, but it can be detected with a blood test.

She explained that this is a serious diagnosis and should not be taken lightly.

I took a long look at this information and decided that I had to make some changes in my lifestyle. The doctor suggested a change in diet and exercise.
I do not eat meat and my diet is already low in cholesterol but I took a look at what I eat and realized that three things had to go: cheese, egg yolks and desserts.

I recently read that there are eight healthy foods that are essential to eat every day. So I plan to work these into my daily diet along with 30 minutes of moderate exercise.

Here is the list of eight:

1. Spinach: 
A rich source omega-3s and folate, which help reduce the risk of heart disease. 1-cup fresh spinach or a half-cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce.


 


2. Yogurt:
Helps boost your immune system, provides protection against cancer. Make sure the label says “live and active cultures.” One cup a day. SUBSTITUTES: Kefir, cottage cheese. Plain fat free yogurt is also a perfect base for creamy salad dressings and dips. 



3. Tomatoes: packed with more of the antioxidant lycopene which can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, and coronary artery disease. Eight red cherry tomatoes or a glass of tomato juice per day. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.

4. Carrots: are associated with a reduction in a wide range of cancers, as well as a reduced risk of inflammatory conditions such as asthma and rheumatoid arthritis. Aim for a half-cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.


 

5. Blueberries: Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes. Rich in fiber and vitamins A and C can also boost cardiovascular health. 1-cup fresh blueberries a day, or a half-cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry.

6. Black Beans: All beans are good for your heart and brain. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans.



7. Walnuts: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine. A serving of walnuts is about 1 ounce, or seven nuts. Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts, (all unsalted).

8. Oats: Awarded the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, and pearl barley.

So now my goals are written down for the world to see. Change my diet and exercise. The pressure is on. I will report back to you (and my Dr.) in 90 days. ☺

*****

It is hard for me to believe that it has been two years since I wrote this post.

I did follow this food program and the good news is that I lost 40 lbs and my cholesterol is no longer elevated. I did not take any prescribed medications for the problem It was suggested to me that if you don't want to have high cholesterol don't put any cholesterol into your body. I read all labels very carefully and usually will not eat anything that has cholesterol in it.

So there you have it, even though I am reporting back to you much later then the 90 days I am in good health and have discovered that I have come to really enjoy the foods that I eat. Plenty of fruit and vegetables daily, and yes, I accept a dessert every now and then when I am at a social event - I just don't have them in the home.

Haven't been as diligent with the daily exercise but will try harder with that this year :-)

peacesojourner

Haiti - One Year After the Earthquake- 1/12/11

Haiti

Delaware and Haiti are about the same size. Last year Haiti's population was estimated at approximately seven million. The country's demographic statistics reveal the effect of extreme poverty and an HIV/AIDS epidemic. These conditions have reduced life expectancy to 49.2 years, contributed to high infant mortality and general death rates, and slowed population growth.

Haiti's population is a young one, with 41 percent estimated to be between 0 and 14 years of age. Most Haitians are of African descent.

The National Cathedral - photo by David Albers

Today I heard that the people of Haiti gathered in a memorial tribute in Port au Prince, the city where so many died on that fateful afternoon one year ago. It seems that every family lost someone, a spouse, a sister, a child, a cousin or a friend in the earthquake. Haitians marched down empty, rubble-lined streets singing hymns and climbed broken buildings to hang wreaths of flowers. The nation held a minute of silence at 4:53 p.m., the moment when the earthquake ripped the ground on January 12, 2010. The government has stated its death toll estimate is more than 316,000.

Thousands gathered around the city to be with loved ones and pray. They flocked to the ruins of the once-towering national cathedral, to soccer stadium that served as an open-air morgue and later housed a tent camp, to parks, hillsides and the neighborhood centers.

Workers are still finding bodies in the rubble. Neighborhood-sized camps look like permanent shantytowns on the fields and plazas of the capital. A cholera epidemic that erupted outside the quake zone has killed more than 3,600 people, and an electoral crisis between President Rene Preval's ruling party and its rivals threatens to break an increasingly fragile political stability.

I have been wondering what it would be like to live in the earthquake portion of Haiti today. Tent camps were erected for people who lost their homes – they created little tent communities, some of them quite small, some of them very large, where an estimated one million people still live, unable to afford new homes.

If you live in a tent village with a million others what are your expenditures? No public utilities are available, no toilets, no telephones, no electricity, no running water. There is still the need for money for food and clothing.

Everyone has that desire for his or her own personal space. Many of us can seek refuge in our homes, in our bedroom. In the tent camps the living area is incredibly small, hot, constructed out of canvas and metal, and whatever else they could find. It is reported that less than 5 percent of the rubble has been cleared, only 15 percent of the temporary housing that is needed has been built and relatively few permanent water and sanitation facilities have been constructed.

The current cholera epidemic is mostly in the extreme rural areas, in the mountains and in a river valley where the outbreak began. It is heartbreaking to hear the stories of people who just weren't able to get to a treatment center in time.

This past week I watched a TV documentary about a private person from the US who took his personal 60-year-old plane and got the local people, who live on a mountaintop in Haiti, to create a landing strip for his aircraft so that he could bring medical personnel and supplies to help the people who have cholera. Many lives have been saved by the actions of this one man.

Cholera victims just need rehydration and antibiotics, and most people can be taken care of. But the problem is, so many people live out in rural areas far from treatment centers. Nearly 3,000 people have died of cholera and more than 100,000 were infected.

All of this is taking place against the backdrop of political turmoil. They had an election for president in the fall, but the results are still disputed months later. There were all kinds of allegations of fraud. There was violence in the aftermath of it that shut this city down a couple of days last month, in December.

Another problem that has surfaced is that on the day of the earthquake the local prison collapsed and hundreds of seasoned criminals escaped. There are reports that they are intimidating people and taking control of some areas. The police have been trying to round them up and have re-arrested about 700 who are being detained in a facility where there is no room for a man to lie down, so the inmates have to sleep standing up. They report that their legs are swollen and that there is a lot of fighting within the facility.

The United States and many other countries have helped to rally international support for Haiti’s recovery and reconstruction.

Over the past year, countless lives have been saved and many Haitians affected by the earthquake now have better access to food, water and health care than they did before the disaster. However, rubble continues to clog the streets, too many people are still living in tents, and for so many Haitians progress has not come fast enough. It has been said that helping the poorest nation in the Western Hemisphere recover from one of the worst natural disasters ever to strike our hemisphere will take years, if not decades.

From the slums of Port-au-Prince to the rural Central Plateau, this impoverished country continues to need assist. Right now 90 percent of the quake devastation still remains. Many people, including orphanages still live in tents and families struggle to survive on less than two dollars a day.

The bottom line is that the people of Haiti and the volunteers are living in nightmare conditions. Poverty, illness, famine, lack of adequate water, homelessness and an unstable government. But there are consistent reports of the stamina and courage of the residents who live there. In spite of their current conditions the majority maintain a sense of dignity and hope.

What to do? What to do? I don’t have the answer to that except that we should make sure that we keep ourselves informed of the circumstances in Haiti. We can contact U.S. elected officials and the United Nations to let them know that the world is watching. We can continue to support relief efforts financially or by volunteering, and for those who believe that prayer can change things – PRAY for the people of this little country who have such strong spirits and hearts.

peacesojourner

Women - How Healthy Are You?

Medical Tests for Women in Their 40s

How healthy are you? Your 40s are a great time to assess the current state of your health, correct the abuses of your past, and prepare your body for the next four, five (or six!) decades of your life. Your doctor can help by checking you for problems that can rob you of your health.

Here's a list of the basic tests women should ask for. (Note that your doctor may recommend additional tests based on your personal health profile.)

Blood Sugar. Decades of eating the wrong food (think chocolate, hot dogs, fries -- you get the picture) plus weight gain (plus hormone changes in women) may have overworked your poor pancreas. It can't keep up and that can lead to diabetes. Starting at age 45, be sure to get a fasting blood sugar test, and then at least once every three years.

Breast Exam and Mammogram. You're probably checking your breasts at home regularly (you better!) and your doctor does an exam annually, but most experts recommend adding a mammogram to the mix somewhere between 40 and 50. When to start? Work with your doctor to decide.

Blood Pressure. Don't be surprised if your blood pressure starts rising now - that's common. Fortunately, you can lower your blood pressure through diet, exercise, and medication. It's worth the effort. Lower blood pressure is a key factor in longevity.

Cholesterol Profile. Take heart: this simple blood test can save your life. One in five Americans has high cholesterol, a condition that leads to heart attacks or strokes - diseases that claim a life every 33 seconds! If you have high cholesterol, protect yourself by changing your diet and taking medications such as statins.

Stepping on the Scales. You blissfully enjoyed chips and hamburgers while ignoring your expanding waistline, but the scale doesn't lie. Pay attention to the results: being overweight puts you at high risk for developing a number of diseases, including diabetes and heart disease.

Pelvic Exam and Pap. Yes, you still need these -- especially if you're sexually active. Ten minutes of mild discomfort once every one to three years pays big dividends in protecting you from cancer and sexually transmitted diseases.

Looking for Moles. Those years of getting "a healthy tan" can lead to something not so healthy -- skin cancer. Luckily, most skin cancers are curable. So don't forget to ask your doctor to check your skin for unusual moles or skin changes once a year.

Protecting Your Eyes. Having trouble reading or working at the computer? It's not unusual. Be sure to get your eyes examined regularly -- every one to two years to check for common problems like presbyopia, glaucoma and macular degeneration. (Go more often if you have vision problems).

Checking Your Immunizations. Ask your doctor if you need a tetanus booster shot, and whether you should consider a flu shot.
This year, give yourself the gift that keeps on giving. Schedule a visit to your dentist, and call your doctor to see if there are important tests you should take. By investing an hour or so with the doctor now, you may be able to add years to your life.

WebMD Medical Reference

Reviewed by Jonathan L Gelfand, MD

Don't put it off any longer - Get those tests and examinations done soon.

I usually schedule a complete physical around my birth date. This helps me to remember when the next appointment is due.

New Year's Resolutions

Did you make any new year’s resolutions/goals? Usually we start off well, keep on track for the first 30 days and then it all becomes forgotten in the hurry-scurry of life. Another good intention started with enthusiasm and soon gone by the wayside.

I did not make any personal goals this year until I received the following news.

On Jan 6th I had my annual physical and the Dr. informed me that I have high cholesterol. She explained that too much cholesterol in the blood could be serious and poses a risk of getting heart disease. This can lead to a heart attack or stroke.

I was surprised to learn that only about 20% of cholesterol comes from the foods you eat. Your body makes the other 80%. Things such as age and family health history affect how much cholesterol your body makes. Unfortunately, there are usually no signs that you have high cholesterol, but it can be detected with a blood test. 

She explained that this is a serious diagnosis and should not be taken lightly. 

I took a long look at this information and decided that I had to make some changes in my lifestyle. The doctor suggested a change in diet and exercise.
I do not eat meat and my diet is already low in cholesterol but I took a look at what I eat and realized that three things had to go: cheese, egg yolks and desserts.

I recently read that there are eight healthy foods that are essential to eat every day. So I plan to work these into my daily diet along with 30 minutes of moderate exercise.

Here is the list of eight:

1. Spinach: 
A rich source omega-3s and folate, which help reduce the risk of heart disease. 1-cup fresh spinach or a half-cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce.


 


2. Yogurt:
Helps boost your immune system, provides protection against cancer. Make sure the label says “live and active cultures.” One cup a day. SUBSTITUTES: Kefir, cottage cheese. Plain fat free yogurt is also a perfect base for creamy salad dressings and dips. 



3. Tomatoes: packed with more of the antioxidant lycopene which can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, and coronary artery disease. Eight red cherry tomatoes or a glass of tomato juice per day. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.

4. Carrots: are associated with a reduction in a wide range of cancers, as well as a reduced risk of inflammatory conditions such as asthma and rheumatoid arthritis. Aim for a half-cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.

 
 

5. Blueberries: Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes. Rich in fiber and vitamins A and C can also boost cardiovascular health. 1-cup fresh blueberries a day, or a half-cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry.

 
6. Black Beans: All beans are good for your heart and brain. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans.

 

7. Walnuts: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine. A serving of walnuts is about 1 ounce, or seven nuts. Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts, (all unsalted).

8. Oats: Awarded the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, and pearl barley.

So now my goals are written down for the world to see. Change my diet and exercise. The pressure is on. I will report back to you (and my Dr.) in 90 days. ☺