Can you believe it’s already 2019? Time sure flies when you’re having fun. When I was a child, the days seemed interminable, but now I’m a seasoned senior, I can’t seem to find enough hours to do everything I have in mind. I’m either slowing down or time is moving faster. I’m thinking it’s the former! Or there’s some weird Doppler effect that falls around our aging bodies, but doesn’t affect the younger generation among whom we live. Then again, I may have just decided to live at a slower pace because I want to and I no longer am constrained by outer forces such as schedules, paychecks, or responsibilities.
CAN WE TEACH AN OLD DOG NEW TRICKS?
A new year is always a good time to turn over a new leaf. Contrary to popular myth, a dog’s capacity for learning generally doesn’t decline during the aging process. In fact, older dogs may have a more developed attention span than puppies, which can actually make the training process a little faster. They might need extra training to unlearn bad habits, but they can acquire good ones in their place.
KUNG FU MASTERS
Since human beings are smarter than dogs, we can all change behaviors that drive us or our loved ones to distraction. As a survivor of decades of broken resolutions, I think picking one specific behavior on which to focus is better than choosing a general goal, such as “I’m going to get healthy this year.” This overgeneralized goal has too many moving parts to it. Bruce Lee, or some Kung fu master, might be able to pick a whirling ninja throwing star out of thin air in mid spin without slicing off any bodily appendages, but we ordinary mortals will be riding in a speeding ambulance, hoping for a five star surgeon at the end of the route.
SHORT TERM GOALS
When I sold insurance, I would focus each week on a specific goal. For one week only, I would be the best cold caller, and the next I’d give the best service, followed by the next week of setting the most future appointments, and the next week of closing sales. In a month, I’d hit every skill and then I’d repeat the cycle. I was always fresh, always excited, and had a short term goal to accomplish on the way to the long term goal of making a living helping people while being paid on commission.
MAKE LONG TERM GOALS INTO SHORT GOALS
Many of us work in occupations with long term goals. These are difficult to meet, but having short term goals along the way to celebrate helps us keep our attitudes positive. When we look at the long year looming ahead, we might be overwhelmed. It we take one day at a time, or a week at the most, Life is more manageable. If we want to “be healthier,” we can chop this goal into several parts:
1. Sleep 7-8 hours per night
2. Drink 8 glasses of decaf non-sugared liquids a day (half water)
3. Eat more fiber, vegetables, and whole grains
4. Eat less processed foods and more home cooked foods
5. Exercise 30 minutes to an hour daily or a minimum of 150 minutes weekly
6. Reduce our sugar intake (sweetened beverages)
7. Quit smoking or reduce our nicotine use
8. Limit our alcohol to 1 drink daily for women or 2 drinks for men
If we were to attempt this entire change all at once, we might last at most a week, unless we were under lock and key, or offered a giant reward in some “Survivor: New Year’s Resolution Island” spin-off. However, we could achieve at least one of these goals if we worked on them just one week at a time. If we make to week 8, we can feel comfortable adding in some of the other week’s behavior goals, but not all at once, when we go for months three and four. The whole purpose is to change and transform a person, not to institute a structure from the outside which they will resist or reject the moment life gets in the way.
THE ART OF PICKING A GOAL
Trust me, at some point in 2019, life will throw a monkey wrench into the best laid plans of everyone. It always does. This is when we discover if we’ve made new habits, or if we’re just play acting. By Valentine’s Day, 80% of New Years resolutions will lay beside the road of good intentions. I think this isn’t because we are failures, but because we pick the wrong resolutions. Pick a small, achievable, and measurable goal instead.
“Losing weight” is a lesser goal, since it is measurable, but it may not be achieved in a healthy manner. Drinking red pepper water isn’t healthy. Eating only 500 calories a day isn’t healthy. We have to eat enough to cover our basic metabolic needs.
“Writing an hour a day” is measurable and attainable, and it serves a purpose. We don’t have to be paid for everything we do. Our spiritual and mental health may depend on this hour well spent! Whatever goal you pick, give yourself permission to come close on most days and to try your best on all days.
GOALS AND GRACE
Some days the monkey wrench will mean 25% is all you can give as your best. Give yourself permission to celebrate achieving that much, pick yourself up, and try with God’s help for better tomorrow. We always get a fresh start at the dawn of a new day, for each sunrise is a new beginning, as if it were the first day of the rest of your life. Therefore, every day is a little new year, for there’s 365 days to follow it! Rabbit! Rabbit! Happy New Year!
Joy and Peace, Cornelia
Archaic Torso of Apollo
By RAINER MARIA RILKE, 1908
We cannot know his legendary head
with eyes like ripening fruit. And yet his torso
is still suffused with brilliance from inside,
like a lamp, in which his gaze, now turned to low,
gleams in all its power. Otherwise
the curved breast could not dazzle you so, nor could
a smile run through the placid hips and thighs
to that dark center where procreation flared.
Otherwise this stone would seem defaced
beneath the translucent cascade of the shoulders
and would not glisten like a wild beast’s fur:
would not, from all the borders of itself,
burst like a star: for here there is no place
that does not see you. You must change your life.
Rilke was secretary to the artist Henri Rodin in 1905-1906.
From Ahead of All Parting: Selected Poetry and Prose of Rainer Maria Rilke, translated by Stephen Mitchell and published by Modern Library. © 1995
This is the Japanese zodiac year of the Boar. Instead of my usual rabbits, I’m celebrating with a poem in homage to Ancient Greek art as well as Japanese art with New Year themes.
Toyohiro Utagawa: Tai no yume Ebisu no soroban or The red snapper’s dream: Ebisu using an abacus.
The end of the old year always makes me rethink my food choices for the new year. Perhaps the numerous cookies I quality tested also encouraged my recipe experiments. I always try to modify my recipes toward the healthier side, even while I keep the good taste. I’ve made great whole wheat and almond flour pizza crusts and I enjoyed the beautiful, red beet crust variation. What would a black bean crust taste like? My “wild side” wants to know!
Ingredients for one large single pizza crust—
¾ cup black beans (about ½ of a 15oz can) = 7.5 oz low salt beans
7 oz water warm
1¼ tsp sugar (or sweetener of choice, optional, but recommended to feed the yeast)
2¼ tsp yeast = 1 package
2 tsp olive oil
1/4 cup almond flour
1 1/4 cup whole wheat flour
1/4 tsp salt
1 Drain beans, then mash with a fork, or purée in a blender or food processor until smooth. Add water as necessary (in 1 Tbsp increments).
2 Whisk together warm water, sugar, yeast, and bean purée.
3 Mix together flours and salt, add slowly to yeast mixture (if not using a bread machine, stir as flour mixture is added).
4 Knead until the dough is elastic.
5 Preheat oven to 425 degrees F.
6 Shape pizza dough on baking sheet lined with parchment paper.
7 Arrange toppings and sauce of your choice on top of shaped dough. Put half of cheese on dough, then tomatoes, spinach, spices, rest of cheese, finishing with tomatoes, and dusting with more spices.
8 Bake 15 to 20 minutes (or until toppings are cooked through). Cut into 8 pieces. Two pieces make a very filling meal for most ladies. One piece would fill a child, and a hungry man might three.
I admit the crust doesn’t taste much like a typical pizza, yet I enjoyed the difference. It does need a tad longer to cook, and the moisture in the beans are the reason for that. It might be best to go all “Mexican” with the seasoning, as well as to use a ground beef for the protein. A habanero jack cheese would be excellent too. In the new year, we might “walk on the wild side” with our recipe choices on occasion! I hope you enjoy it and have a blessed New Year!
Joy and Peace, Cornie
OTHER INGREDIENTS FOR FULLY DRESSED PIZZA:
Pizza blend cheese 8 oz x 80 is 640 calories
Tomatoes 3 oz x 8 servings is 24 oz is 600 calories
Baby spinach 6 oz is 40 calories
Mushrooms 1 cup is 15 calories
Chicken breast 8 oz is 272
Total pie topping = 1567 calories or each serving is 195 calories
896 calories total for 8 servings = 112 calories for crust
Total pie topping = 1567 calories or each serving is 195 calories
Each serving total is 307 calories total.
Have you readied your costume for the annual Trick or Treat event? I saw folks shopping for costumes as early as mid September, for both adults and children. Most of these garbs aren’t scary at all, unlike the one worn by the ghosts and ghouls of ancient lore, by which I mean my neighborhood companions and I.
We protect children today from such horrors, but back in the 1950’s, ritual exposure under adult protection was considered part of growing up. A very small child dressed as a ghost with a pillowcase over her entire body. Only the eyes and mouth holes were cut out, plus a slit in the front for holding the basket of treats. The shifting nature of the pillowcase was part of the plan—the child couldn’t race to the next house in the dark or the eyeholes would slip and then they’d slip too. I never realized how cunning my parents were.
LET THE HARVEST FESTIVALS BEGIN
Halloween is the official beginning of the harvest festival season in America.
First is the Chocolate Candy season, also known as Trunk or Treat in the church. Then 22 days later is Thanksgiving, a day given over to cooking and eating, with leftovers for a week afterwards. For the next month until Christmas, cookies and homemade treats roll out of our kitchens as if we were our grandparents. Once the New Year arrives, even if we make a resolution to stop this madness, we get an invite to a Super Bowl party on February 3rd, 2019. This is all happening in less than one hundred days (95).
We do this in addition to our regular lives, of course, for we don’t let anything go. No, we merely pile stuff higher and the wonder why it collapses. It’s called the Western Life Style.
LIFESTYLE POSTER CHILD
The main negative features of this lifestyle include stress (long-term and continuous, psychological), positive energy balance (excessive energy intake and low physical activity), low-quality food (both high fat and energy dense, and at the same time poor in micronutrients), and disruption of chronobiology(insufficient sleep). What toe have I not stepped on yet? As my old congregations used to say, “At first you were preaching, but now you’ve done gone to meddling!”
WESTERN LIFESTYLE DEADLY
As countries around the world adopt the Western Lifestyle, rates of metabolic syndrome and diabetes are also increasing. For 2017, the International Diabetes Foundation estimated there were 451 million (age 18-99 years) people with diabetes worldwide. These figures were expected to increase to 693 million by 2045. Almost half of all people (49.7%) living with diabetes are undiagnosed. Moreover, an estimated 374 million people are likely living with impaired glucose tolerance (IGT) and almost 21.3 million live births to women were affected by some form of hyperglycaemia in pregnancy.
In 2017, approximately 5 million deaths worldwide were attributable to diabetes in the 20-99 years age range. The global healthcare expenditure on people with diabetes was estimated to be USD $850 billion in 2017.
DISTURBANCE IN THE FORCE
“An acute disturbance in any of the physiological regulatory systems evokes reactions that tend to reestablish equilibrium. When the stimuli, even of moderate magnitude, tend to be repetitive or chronic, change and allostasis in one system impact on the other, and vicious cycles are created and reinforced.” The plain language translation is our bodies tend to seek equilibrium. If we lose weight, our bodies try to regain it. The vicious cycle many of us are most familiar with is losing the same amount weight over and over again.
THE FOOD WE EAT
Does what we eat make a difference? Every day a new diet fad comes down the pike, or at least a new packaging of an old one trots out for us to ride it for a while. Then we fall off that horse and look for another, with more appeal (cookie diet, anyone?).
Our food choices interact with our genetic, metabolic, and environmental factors. In obesity and metabolic syndrome, often dietary patterns are considered of central importance. In these, attention has been focused over calories, amounts, and proportions of macronutrients, and their effects on the energetic balance by themselves, and through metabolic regulators. You recognize this in the shorthand “calories in/calories out” slogan.
However, obesity, metabolic syndrome, insulin resistance, and diabetes are way more complex operations than mere subtraction. A calorie isn’t just a calorie. That is, not all calories are created equal, although all whole foods have nutrients. Only recently have the acute effects of food ingestion, taking into consideration the type of food, and the specific effects of some nutrients, namely, fatty acids, began to be studied in relation with obesity and inflammation.
INFLAMMATORY ROLE OF FATS
Total dietary fat and saturated fat are associated with insulin resistance and high blood pressure as well as obesity-related inflammation. An immediate postprandial increase in plasma inflammatory markers after a high-fat meal had been shown in abdominally obese men. Consumption of a saturated fatty acid-rich diet resulted in a proinflammatory “obesity-linked” gene expression profile, whereas consumption of a monounsaturated fatty acid-rich diet caused a more anti-inflammatory profile. This means carnivores eating well marbled steaks every day aren’t doing their bodies long term good, but of course they’re too busy being important to have a real doctor test their blood. And they “feel fine.”
MUFA’s are foods and oils with higher amounts of monounsaturated fats, such as Nuts, Avocado, Canola oil, Olive oil, Safflower oil (high oleic), Sunflower oil, Peanut oil and butter, and Sesame oil. Everyone needs some fat in their diet, for it keeps our skin smooth, our hair lustrous, and our appetite satisfied. We don’t need fried foods or animal fats on a daily basis.
LIVER AND FAT STORAGE
The liver has two functions that directly impact the formation of excess fat: metabolism of carbohydrates (sugars) and digestion of lipids (fats). When we consume carbohydrates, our blood sugar rises, triggering a rise in insulin. That rise in insulin signals our liver to begin storing the excess glucose within its own cells. When the liver is full, it begins storing the excess carbohydrates as fat in our body fat. Sometimes that fat begins to accumulate in the liver cells, and the liver becomes fat.
Similarly, when we consume more lipids that the body can use for energy, the liver stores the excess lipids in body fat, and this excess of lipids can begin to accumulate within the liver as well. Whether the excess of food is made up of carbohydrates (sugars) or fat (lipids) —the liver stores the excess energy for future use. Often this results in excess fat accumulating in the liver itself. This is known as Fatty Liver, the first stage of NAFLD and should be viewed as a warning to change unhealthy lifestyle habits and adopt a low carbohydrate and low fat diet that is high in fresh vegetables and lean proteins.
TAKE OUT BOX
We need to eat enough quality nutrients to lose weight. Starving ourselves won’t do it, since this messes up our metabolism. Eating the good food, complex carbohydrates with fiber, for instance, and lots of vegetables full of water (spinach, zucchini, mushrooms) will help us meet our nutritional goals. Foregoing fried foods, highly processed foods, and fast foods will also improve our health. Exercise every day, if just to walk around the block. I sometimes fail on this. But I find a way to move more around the house or do big muscle chores.
Time—we all have the same amount of it. What we do with it is the important thing. If I add an event to my schedule, something else has to go away. I’m not Wonder Woman. I’m not God. I might be Batgirl. I can’t do ALL things through Christ who strengthens me, but I can do all the IMPORTANT things Christ calls me to do in his power.
Below I’ve made some notes on the role of obesity, free fatty acids, and insulin resistance if you want more information. The link below has an excellent paper if you want to dig deeper. Low grade inflammation and free fatty acids are both implicated in NAFLD, non alcoholic fatty liver disease, which occurs when fat is deposited in the liver.
OBESITY AND INSULIN RESISTANCE
The reason why obesity is associated with insulin resistance is not well understood. Obesity is a condition characterized by an increase of body weight beyond the limitation of skeletal and physical requirements, as the result of excessive accumulation of body fat.
NOT A ROCK BAND
Free fatty acids (FFA) cause both insulin resistance and inflammation in the major insulin target tissues (skeletal muscle, liver and endothelial cells) and thus are an important link between obesity, insulin resistance, inflammation and the development of T2DM, hypertension, dyslipidemia, disorders of coagulation and ASVD.
FAT TISSUE: FACTORY AND WAREHOUSE
Adipose tissue not only stores and releases fatty acids but also synthesizes and releases a large number of other active compounds. According to this concept, an expanding fat mass releases increasing amounts of compounds such as FFA, angiotensin 2, resistin, TNF-α, interleukin 6, interleukin 1-β and others. Some of these compounds, when infused in large amounts, can produce insulin resistance.
However, any substance, in order to qualify as a physiological link between obesity and insulin resistance, should meet at least the following 3 criteria:
0. the substance should be elevated in the blood of obese people;
0. raising its blood level (within physiologic limits) should increase insulin resistance and
0. lowering its blood level should decrease insulin resistance.
So far, only FFA can meet these 3 criteria in human subjects.
Plasma FFA levels are usually elevated in obesity because
0. the enlarged adipose tissue mass releases more FFA and
0. FFA clearance may be reduced
Moreover, once plasma FFA levels are elevated, they’ll inhibit insulin’s anti-lipolytic action, which will further increase the rate of FFA release into the circulation.
The liver is more insulin sensitive than skeletal muscle.
FAT PILLS ARE REAL
Nevertheless, there is convincing evidence that physiological elevations of FFA, such as seen after a fat rich meal, inhibit insulin suppression of hepatic glucose production (HGP) resulting in an increase in HGP (1).
Acutely this rise in HGP is due to FFA mediated inhibition of insulin suppression of glycogenolysis or releasing glucose from carbohydrates.
Longer lasting elevations of FFA, however, are likely to also increase gluconeogenesis, or making glucose from non carbohydrate substances.
Chronically elevated plasma FFA levels, as commonly seen in obese diabetic and non-diabetic individuals, also cause insulin resistance.
GENES AREN’T OUR DESTINY
We know there’s a genetic component linked to the UCP3_HUMAN or mitochondrial uncoupling protein 3 and 2. Healthy pancreatic β-cells are poised to respond rapidly and efficiently to acute changes in circulating nutrient availability to maintain metabolic homeostasis.
CHRONIC EXPOSURE TO OVERNUTRITION
However, it is well recognized that chronic exposure to overnutrition, such as what occurs in obesity, results in a blunting of the insulin response to an acute stimulus.
Whatever its origin, be it or not obesity the main initiator, the chronic low-grade inflammatory condition that accompanies the metabolic syndrome has been implicated as a major player in both the installation of the syndrome and its associated pathophysiological consequences.
WEIGHT LOSS HELPS INFLAMMATION
In good agreement with this interpretation of things, weight loss of obese patients is repeatedly verified to be associated with a decrease of inflammation biomarkers accompanied by improvement of metabolic parameters, namely, insulin sensitivity.
Monteiro, Rosário, and Isabel Azevedo. “Chronic Inflammation in Obesity and the Metabolic Syndrome.” Mediators of Inflammation 2010 (2010): 289645. PMC. Web. 11 Oct. 2018
Diabetes Impact on World
NO. Tide Pods Challenge transformed into Edibles.
A doughnut shop in Missouri has gone with the stream and made a themed treat after the Tide Pod Challenge. As a proponent of healthy eating, I don’t think two wrongs ever make a right. The doughnut isn’t a poison, like the laundry detergent, but for some of us, it remains a toxic food.
For persons with metabolic syndrome, glucose intolerance, diabetes, PCOS, or any other insulin resistant condition, the doughnut’s combination of fat, sugar and flour and high carbohydrates is a dangerous pill to swallow. When I was young, I could eat these treats.
As my body has aged, my pancreas no longer responds to a high carbohydrate diet. I find I can’t lose weight if I have 40 grams of carbs at one sitting. This cancels out pasta, one of my favorite foods. Instead, I’ve been making pasta from zucchini and summer squash, two very low glycemic vegetables. I limit pasta to once a week treats.
I keep a food diary, so I know what is working. I only make one change at a time, so I can tell if it makes a difference. I keep things simple. Also, it’s less stress to change one thing and get it part of your lifestyle before you make another change. For those of you who are all or nothing folks, my guess is you went on a “complete whole change” on January First, and are back at square one now. That’s why this practice is called all or nothing—it usually winds up as nothing.
Small, consistent changes over a long period of time will prove out for steady results, which will hold up for the duration. It takes an average 66 days to build a habit. Some folks take as many as 254 days to get in the groove. We’d like for it to be 21 days, which is the common myth, but like eating Tide Pod Donuts, the sweet thing isn’t always the right thing for us.
Some of us toss out the living room Christmas tree on December 26th, because it’s been up since Thanksgiving Day. Christmas Day begins the 12 days of Christmas, a celebration that ends on January 6th with the visit of the wise men to the baby Jesus’s birthplace. You can make variations of the Christmas tree with pancakes and eat them for supper or breakfast.
Make them with whole wheat flour and get the whole grain benefits. Cornie’s BASIC PANCAKE RECIPE is at the link below. SparkRecipes requires a free account to login, but it gets you access to a recipe calculator. This is a handy tool you can use to input your own recipes and figure the calories, carbs, and protein figures of your meals.
In the new year, we can be more conscious of our health by knowing what we eat and how it affects our health. I reworked my traditional family recipes to cut the fat, salt, and carbohydrates so I could avoid the diabetes which runs in my family. This isn’t something a person can do cold turkey or make the change all at once, but by cutting back these three things a little at a time over a period of a year, my tastebuds adjusted to the new normal.
Best wishes for the days to come! Better health for all of us!
Yep, sending out 2016 with a great brunch omelette, as my first cooked meal after a medical test yesterday. Had to fast all day Thursday, had routine test under anesthesia Friday, got clean bill of health, ate a small steak to celebrate, and slept for the rest of the day and night at home.
I did wake up to eat some yogurt and blueberries, and check facebook, but I wasn’t much into socializing. What a way to wind up an old year!
Saturday morning I made an excellent two egg omelette with mushrooms, spinach, and habanero cheese to go with my uncured bacon and my whole wheat English Muffins. Fasting is not my long suit. I more enjoy actual food!
My goals for 2017 are to pay closer attention to moving more. Since I work at seated tasks (art, writing, computer blogs), I have to intentionally get up to move about. I work at home, so I can set my stove timer for 60 minutes, as a reminder to get up, get a glass of water and to walk around. If I add 250 extra steps every hour for 8 hours, I’ll add 2,000 extra steps to my day.
Currently I’m only averaging 5,000 steps. This has most likely been due to being over medicated on my blood pressure prescription! (My reading was only 90/60 while standing, so I never felt energetic enough to exercise! My doctor cut off that drug and I feel much better!)
What small step could you change in 2017 to make a difference in your health for the better? You have a better chance of success if you choose an attainable goal, rather than a distant, “pie in the sky” goal.
God bless and Good health in 2017 to each and every one of you.
Joy and Peace, Cornie
Begin where you are & do something every day.It’s that easy. Nothing more, and nothing less.
You just need to keep on keeping on.
Paul Bunyan was such a giant of a man,so the story goes, he was able to carry Babe, his blue ox, upon his shoulders as he walked along the trail.
How was he able to do this? He lifted the small calf every day. As the animal gained weight, Paul gained strength proportionately. When the ox got to be full size, old Paul had the big muscles to do the job!
Most people who start an exercise plan at the New Year (or a new eating plan) won’t be around the gym in February. If you got a treadmill for Christmas, it will most likely be an extension of your closet by Valentine’s Day.
Perhaps it takes you 15 minutes a day just to work up the excitement to get on the machine which promises to give you a hunky body in a mere quarter hour per day, if only you had the strength to pull the ropes all the way down, mimicking the illustration.
Advice from Cornie: if you buy a Fitbit or a pedometer (cheapest option), and discover you’re only walking 1,500 steps a day, you should not be on a machine at all. You should be at your doctor’s office asking what is appropriate exercise for you! Do not pass go, don’t collect $200, but go make an appointment ASAP!
If you’re collecting around 5,000 steps, and have your doctor’s ok, walking is your best option. Start slowly. Add distance gradually. Add hills gradually. Add speed gradually. Do it daily for 10 minutes morning and afternoon if 20 minutes all at once wears you out at first. Only do 10 minutes if 20 minutes gets you down. Build up bit by bit!
My goal is to get 10,000 steps at least four days per week this year. This means I need to pick up my daily activity big time. I can get these steps on my big walk days, but not on my other days. These are 7500 more or less. As a writer an an artist, I normally work seated. I’m going to do more work standing and take more frequent breaks. If I do my little chores in between on break, then I would walk more, rather than conserving steps and doing these tasks in order as I pass once in a circuit through my living area. (Conservation of energy is a good principle for gasoline powered vehicles, not food powered bodies!)
Think of your exercise as your blue ox. You don’t have to lift the full grown ox today, but only the baby calf. You can do this!! We can do this!!
Have a good new year! This will be a healthier year for all of us.
Joy & Peace, Cornie