Once Upon a Thigh: March 2007

Table of Contents

Notes from the Editor

We would like to extend a special invitation for you and your friends to attend a lecture Wed., March 7th at 7pm at the office to hear Dr. Gracie Hargraves. She will be speaking on stress. You will not want to miss this one. Hope to see you there.

Please make an appointment with me to visit about Insulin Resistance and YOU. Some of you are having success and some of you aren't in spite of your great diligence. I will be attending a special Diabesity (yes, that is the topic) March 30th, and will hopefully be coming back with more ideas for YOU.

Did You Know?
  • Salt your food after cooking instead of before or during and you'll use half as much or less without any difference in taste.
  • If your sex drive has slipped into neutral, the problem could be one of your prescription drugs (not metformin/glucophage). Remember this is an energy drive and if you are running 24 hours a day, 7 days a week, you won't have a desire for this great experience.
  • Experts now say your HDL level is most important. This is the exercise component of your cholesterol reading and should be at least be 50 if you are female and 40 if you are male.
  • What decays teeth faster than sugar? Snacking on raisins and not brushing immediately after.
  • Broccoli, cabbage, cauliflower, brussel sprouts, mustard, kale and collard greens have an added benefit for you; they all help you fight cancer as they block harmful carcinogens before they damage your cells.
  • Staying active can help save your eyesight. Regular physical activity lowers the risk of age related macular degeneration by as much as 70%.
  • Cut flowers can increase compassion and kindness and decrease anxiety and worry. People who lived with fresh-cut flowers for a week reported feeling less worried and less depressed while at home than people who lived with a decorative candle.
Reliable Web Sites

  • AARP: Information on drugs, insurance and staying healthy at 50 plus.
  • American Cancer Society: Includes links to clinical trials and patient support groups.
  • American Diabetes Association: Along with news of the latest research, provides nutritional information and even recipes.
  • American Heart Assocation: Features an online heart and stroke encyclopedia.
  • Center for Disease Control and Prevention: The government's latest information on public health and communicable diseases is posted here.
  • Clinical Trials: Lists experimental treatments you may be eligible to receive.
  • Family Doctor: Straightforward, general information from the American Academy of Family Physicians.
  • Healthfinder: Health library available in English and Spanish, sponsored by the US Department of Health and Human Services.
  • KidsHealth: Foundation sponsored site about children's health through adolescence; includes a special area for teens.
  • Mayo Clinic: Offers online tools to help guide treatment decisions.
  • Medem: Partnership among medical societies to foster doctor-patient communication, includes online medical library.
  • Medline Plus: National library of Medicine's comprehensive health information portal.
  • National Cancer Institute: Provides clinical details about every type of cancer and the latest treatments.
  • WebMD: For-profit news and information service with interactive activities.
What Exactly is BMR?

BMR is the energy that is expended when your heart beats, when you breathe, and other bodily functions that occur when you are at rest. As we age, this basal metabolism decreases. A teenage boy might need 3,000 calories or more every day, but when he is 50 he will need only 2,400 per day. An average woman needs 2,400 calories per day at age 30, but by 50 needs only 2,100 and as few as 1,500 when she is 70.

Recipes for Healthy Eating

Strawberry Bran Muffins
  • 3 c. Natural Bran
  • 1 c. Whole Wheat Flour
  • 1 c. All-Purpose Flour
  • 1/2 c. Granulated Sugar
  • 1 Tbs. Baking Powder
  • 1 Tsp. Baking Soda
  • 2 Eggs, Beaten
  • 2 c. Low-Fat Buttermilk
  • 1/3 c. Canola Oil
  • 1/2 c. Molasses
  • 1 c. Fresh or Frozen Sliced Strawberries
Nifty Diftys

  • One of the best things about winter is the deep warming feeling you get from having a warm and hearty bowl of soup after coming in from the cold.
  • For your diet, find things that you like to eat and that are healthy and find ways to eat them more often.
  • The easy way to eat fewer calories is to eat smaller portions.
  • If you find that you are still hungry, add more vegetables.
  • Get a pedometer and chart the number of steps that you take every day. Remember that 10,000 steps each day is our goal.
  • In order to avoid getting sick this winter, wash those hands with soap and water for 20 seconds.
  • Drinking milk and consuming dairy products may help lower blood pressure provided that the diet is low in saturated fats.
  • There is no risk free level of exposure to secondhand smoke.
  • Most adults will get 2-4 colds a year. Children on the other hand will get 6-10.
  • Lack of water is the #1 cause of daytime fatigue. Drink 6-8 glasses of water each day.
  • Nearly 100% of dieters in a recent study shut down midnight hunger pains after drinking a glass of water.
  • Cola will dissolve a t-bone steak in 2 days and will also remove car battery corrosion. Wow!
  1. Preheat oven to 375.
  2. In lg. bowl, mix together the bran, flour, sugar, baking powder, and baking soda.
  3. In another bowl combine eggs, buttermilk, oil, and molasses. Pour into bran mixture and stir just enough to moisten, being careful not to over mix. Fold in strawberries.
  4. Spoon into large nonstick or paper lined muffin tins, filling them almost to the top. Bake for about 25 minutes or until firm to the touch. Remove from the oven and let stand for 2 minutes before removing muffins from tin.
Nutrition Facts: Serving Size 1 Muffin
Carbohydrates: 29g, Dietary Fiber: 6g, Protein: 4g

Broccoli

This great vegetable can always give us a boost. Blanch some broccoli by placing it in boiling water for a minute or so. Serve with a dip made from low fat yogurt mixed with garlic, dried basil, oregano, and a few spoonfuls of low fat mayo to thicken the dip's consistency.

Recipes courtesy of Diabetes Forecast

I am looking forward to seeing you Wednesday, March 7th. If you are getting the winter doldrums, get some fresh flowers for the house.

-- Carol

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