Once Upon a Thigh: July 2006

Table of Contents

Notes from the Editor

I hope all of you are enjoying the summer activities. I am soaking in the sun, enjoying the songs of the birds and taking some peaceful moments for myself. When you take some time for you, you are teaching your family and friends an important principle that YOU are important and that it is OK to take good care of yourself. This principle will be passed on through the generations as sons and daughters marry and will result in better physical and emotional health. If you value yourself, others will also and if they don't, it may be time to find other friends.

Remember, NO Insulin Resistance Class this month, but be sure and come August 2nd at 7pm to the Office. We will have the results of our Once Upon A Thigh Contest for the last 6 months. Remember, if you have lost 10% of your body weight in the last 6 months, you are eligible for a wardrobe consultation or face design (makeover). Be sure and call the office and talk with Carol if you qualify.

Breakfast Ideas

Here are a few suggestions for a healthy breakfast. Remember this is the most important meal of the day.
  • Cheerios and Blueberries: Top 1 c. Cheerios (or 100 calories worth of other whole grain type cereal) with 1/2 c. fresh or 1/4 c. frozen blueberries, 2 tbsp. chopped almonds, and 1 c. fat free milk. Drink all the milk.
  • Waffle with Peanut Butter: Toast 1 frozen whole grain waffle. Spread with 1 1/2 tbsp. peanut butter. Serve with 1 c. fruit of your choice and 1/2 c. fat free milk.
  • Smoothie to Go: Have 1 Yoplait Nouriche smoothie (any flavor). Serve with 8 peanuts. This is a healthy smoothie, but it is packed with a hefty dose of refined sugar, so limit yourself to one or two a week.
  • Oatmeal: Prepare an instant packet of regular oatmeal, and top with 1 tbsp. chopped nuts. Serve with 1 c. fat free milk and 1/2 c. unsweetened applesauce.
  • Energy Bar: Have 1 Luna bar, 1/2 c. fat free milk, 1/8 c. pistachios, and a 0.9 oz. package Sunsweet dried plums.
  • Bagel and Cheese: Spread 1/2 bagel (2 1/2 to 3 oz. size, such as Lender's refrigerated honey wheat bagels, 2.85 oz.) with 2 tbsp. farmers cheese or reduced fat cream cheese. Serve with 1/2 c. fat free milk and 3/4 honeydew melon pieces.
That should help you for a week. I personally love the oatmeal and have it 5 out of the 7 days.

Cinnamon

Remember the suggestion to eat 1/2 to 1 tsp. cinnamon each and every day. This helps to keep blood sugar more level. There has been some question as to the type of cinnamon. The American Diabetes Association recommends cinnamon that you typically use in cooking and buy at the store. So not to worry.

Foot Friendly Socks

Next to the correct shoes, socks are the next most important piece of walking gear. "A lousy pair of socks can make a great pair of shoes feel awful. Many stores carry dizzying displays of socks in all brands, colors, sizes, and styles. Some are thick; some are thin. Some support your arch; others pad your bunion. Many footwear manufacturers offer socks bearing the same brand names as their shoes.

As a rule, socks made from synthetic fabrics are best. A little cotton is okay, but all cotton socks get soggy, lose their shape and softness, and wear through faster. Try a variety of brands and styles until you find one that you really like. Then buy a whole bunch, so you always have a clean pair waiting for you." Happy walking.



Don't forget to tell a friend about Once Upon a Thigh!