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Monday, 21 December 2009

Ho! Ho! Ho!-My Holiday Survival Tips--food,family,life

Hey There Y'all--it's moi, back in the frigid city also known as Ottawa (North Pole of the South).....Okayyyy that's all I'm saying. Brrrrrrrrr.

On a brighter note arrived Thursday afternoon 5 pm'ish, flight was delayed in leaving 'cause brakes needed fixing. Oh ya! Fix dem brakes, that's a good thing. Sooo arrived an hour late, and did I mention it was cold........
Got my luggage and found Cuz Rick and was about to load luggage when Rick yelled stop!!!, and reached in the trunk and pulled out, Mado's missing X 1week (already been deactivated, teehee) cell phone. Sooo I was already a good luck charm, my Mojo was ON, Oh Ya!......Did I mention my fingers were still numb with cold.(Hmmmm I sense a theme)
Anywhoooo, Soooo, phone found, Mar = good luck, and I could use all the good luck I can...

Arrive @ Rick & Mado's and lotsa hugs later suitcases in and deposited in my room, when hmmmm Where's Rick?? Followed by large clanging banging noises and much colorful speaking in increasingly louder verbal tonages. Off Mado and I went to investigate, and found Rick attempting to erect a ladder that was taller than the height allowance from floor to ceiling in the garage, ( that in itself was chuckleworthy, albeit silently to not incur his wrath)
Sooo a shorter ladder was retrieved and Rick pointed out an area on the ceiling that appeared whitish, and declared it was frost, which meant that there was moisture, which meant those ffffff'n guys didn't fix the problem that had their house flooded, torn apart, and a dusty wheezy, frustrating construction zone for the better part of the year.
Suffice it to say, all was not well in Whoville!
Friends with connections were called, plumbers were paged, contractors were contacted, and there were holes in the ceiling of the garage (a big one). Holes in the drywall in the master bedroom, moisture was found, pipes were replaced, and now comes the complete inspection of the faulty area to determine the extent of the problem and what it will take to fix da sucker once and for all.
And thru all of this, as disheartening as this is, Ya Know What, It's Just A House !!!!
Ain't it the truth! One we've all learnt well again this year! Soooooo next I went to Shae and Bob's.

Where we discussed food and what to prepare and serve for the family dinner we were hosting
on Sunday. Shae had found a recipe for Country Pork Pate in the Ottawa Citizen.

It Was Fabulous--- Soooo Here's the recipe.----of course we made a double batch-- one with the mushroom option and one without.

2lbs boneless pork shoulder
4oz bacon--chopped
4Tbsp- shallots--chopped
2Tbsp--garlic--chopped
2Tbsp--fresh thyme leaves
1/2cup--fresh parsley--chopped
2Tbsp--kosher salt
1tsp--black pepper
1cup--mushrooms-chopped fine--(optional)
1/2cup--pistachios--roasted&chopped
1/2 cup--dried apple--chopped
2Tbsp--flour
Tbsp--flour
2-large eggs (we used only one)
1/2 cup-heavy cream(we used 5%cream)

1--Prepare a weight to fit inside the terrine mould-(we used loaf pans)--which you will use later to compress terrine.(brick wrapped in foil)
2--grind the pork--coarse grind--(we used food processor on pulse--til coarse--then manually sifted through to pull out sinew and grizzle and cut up the larger pieces--it's detail work so good music is a must-- so say I)---set aside and reserve 2/3 of the pork.
---combine the remaining pork, bacon, shallots, garlic, herbs, salt and pepper and then grind a 2nd time.
3--In a bowl combine remaining reserved portion of pork with pistachios and chopped dried apples.
4--In a stand mixer bowl,( we used a hand mixer & large bowl)--combine the flour,eggs,brandy and cream and mix to combine.--Fold in pork/bacon mixture, working to combine.(mit your hands)--Fry up a small portion and adjust salt and pepper seasonings to taste. (we didn't, oops)
5--preheat oven to 300 degrees F.(150C)
6--Line a 1&1/2 quart (1.5L) terrine mould (loaf pan) with plastic wrap--(we used parchment paper)--leaving sufficient to hang over the sides to cover the top later.
Fill the mold with the pate mixture and fold the paper over the top to cover the terrine.
Place in a roasting pan and fill halfway up the sides of terrine pans with boiling water.
Bake until the internal temp=150degreesF, approx. 1 hour.
7--Remove terrine from roasting pan, place a weight on top(foil covered brick), let cool, and refrigerate with weight overnite. ( or if you live in Ottawa, put it in the garage)

As for moi----too bloody cold to walk so am doing several sets of push-ups and wearing my 3lb. ankle weights and using the stairs for exercise. helps cope with anxiety and heavyness.
Having increased menopause symptoms, muchos hot flashes and sweats, ughh, that's it no more complaining.

Emotionally soothing to be with family and feel cocooned in their warmth and love. Makes up for how difficult it is not sleeping in my own bed with my usual noises. Soooo Shae and Bob are home from errands sooooo....later y'all

Monday, 30 November 2009

interesting Eco-Info

Courtesy of The Big Green Cookbook

A Planet-friendly bite

Bamboo is a fast-growing, truly renewable resource. In fact, it's one of the fastest growing plants on Earth.
Since it has a uniquely short growth cycle, it can be harvested in less than five years versus the twenty that is typical for many hardwoods. And it doesn't need replanting because of its large root network.

Unfortunately, dairy foods, including cheese, are responsible for some of our greenhouse gas emissions. Of course, every food or beverage category has some impact on the environment. But there's no need to give up cheese. Just enjoy "real" cheese, not the processed stuff. Choose organic, local , or artisanal cheese varieties that are handmade in small batches, whenever possible. And then savour them like fine wine.

Go Local: If you can only find hoisin sauce that's imported or not-so-natural, then make your own "local" preservative-free, hoisin-like sauce with mainly organic ingredients.
Mix together 1/4 cup naturally brewed soy sauce, 2 TBSP. peanut or almond butter, 1TBSP mild foral honey, 1TBSP rice vinegar( preferably brown rice vinegar), 2tsp. sesame oil, and a few drops of your favorite hot pepper sauce.
This sauce goes great on lettuce wraps, soo easy and delicious.
Sautee your choice of ingredients, veggies, chicken, or pork, and fill lettuce leaves with the mixture, squeeze lemon and drizzle with homemade hoisin. Yummm

Use it, don't lose it---#1--have leftover olive juice, add more interest to salad dressings, or use the olive juice to make a dirty--or extra dirty--martini. Then sip while enjoying your appies and salad.
#2--if you don't use all parts of a citrus fruit in a recipe, consider other edible uses.
Zest the peel for added flavour or flair. ( one of my fave pump up the flavour tricks)
After using the juice, remove the rest of pulp and membranes from the peel and freeze in container. Add to breakfast shakes(with assorted berries- pumps up the Vit C + antiox values).
Or add to salad dressings with olive oil salt and pepper, and favorite spices and herbs, and Garlic of course.

Had a nice chat with Barb just now. twas lovely.

As for moi, dark and rainy, sooo ick. Had a break in the rain and got out for a walk Yesterday, was mild and the fresh air smelled great. A touch of sun didn't hurt. Trying to rebuild my physical fitness, so 15 push-ups x 2 daily, and walked for 20 minutes yesterday and came home and napped.
The pleurisy, which is a membrane at the base of the lung is not improving in a proper time frame, sooo another round of those ugh body bashing antibiotics. Yay modern medicine.
Sooo, I am using the reflect and redirect, otherwise known as avoid avoid avoid when it comes to symptoms of depression. Will build slowly on tried and true methods of redirection, The good news is I have it firmly implanted in recent memory cells that these increasingly severe symptoms do not last forever, that like the darkness the Seasonal component of my illness requires a more vigilant use of my coping strategies so they cannot gain to great a foothold on my psyche.
All that mumbo jumbo means is I'm doing my lite therapy and being careful to not dip to far down the mood scale, without employing my methods for surviving.
guess that's it.
bye for now.
M


Monday, 23 November 2009

okayyyyy, here I go.....one small step.....

Food Facts:
The book 'The Gene Smart Diet" I am skimming it now for any pearls of wisdom to absorb.

"Eat less, lose weight, and you'll have less inflammation and fewer biomarkers of aging. Eat more and the opposite occurs" exploring the health choice of calorie restriction. (CR-- calorie restriction) Not Fasting.
CR dramatically reduces c-reactive protein, a biomarker of of inflammation, in humans.
Pros and Cons of Calorie Restriction:
Pros--lowers blood pressure, lovers bad (LDL) cholesterol, lowers triglycerides--raises good (HDL) cholesterol---lowers fasting insulin and glucose levels--- lowers C-reactive protein--slows DNA damage.
Cons---only one-- being hungry---most peoples stomachs are larger and can accommodate more food due to the size of food portions ingested being ever increasing.
Solution----Eat something at least every 2 hours, you will never be hungry and your brain will stop sending signals and your stomach will stop expanding and expecting larger portions.

Mar"s tips: I aways have Walnuts, Almonds, and Dried fruits(careful with these that they don't have added oils or sweeteners, even concentrated apple/grape juice added will increase the empty calories) and a small container of whole grain cereal.
Food choices are so important, make everything you eat count. Save your empty calories for alcohol.

As for moi---my reading choices, reference above gene smart health, are involved. I use reading as a therapy tool. The more complex, the more focus it requires, concentration is difficult to access when my brain chemicals are doing their funky thang.
I have been housebound due to illness, and now torrential rains and biblical flooding. Thanks to the Universe my area has not flooded, only dealing with really dark grey skies and rain, rain rain.
I am doing my light Therapy again, when sick with the pneumonia I actually forgot about it, because spent two full weeks in bed and then daily trips to the living room, and I realized as I was trying to watch T.V. and couldn't focus, and was weeping at long distance phone commercials. It came to me, that one reason I was feeling worse than usual was I Had forgotten to do my light therapy.
So the veil of darkness that had so completely engulfed me again, has begun to allow some lightness of being to slowly emerge. Hence today's effort at blogging.
Have done 13 pushups- and got those little sparkly lites in my vision- so will do 10, 3 times a day, and start to build up some physical stamina. And will do a 20 minute walk ummmmm, tomorrow, uhhh , maybe.
Anyhow that's it for moi.

Flipping the switch to Health--The master health regulators.

A central switchboard for controlling the genes that dictate how long yeast cells live, and how many times they divide.
Actually the switchboard is a biological pathway that the scientists called Sir2 (sir stands for silent information regulator).
Simply put Sir2 senses how many nutrients are available to an organism in its environment. If nutrients are scarce--as they are when we restrict calories--the switchboard lights up and its activity increases. This activity, in turn, has a major impact on how long an organism lives and/or how many times it can reproduce. For the yeast cells, activating the switchboard extended their life span by a whopping 30 to 40%, just like calorie restriction.
"By reducing inflammation, which leads to better cell maintenance, the sirtuins increase life span and overall health."
The entire family of protein switchboards is collectively known as Sirtuins.
It is thought that all seven sirtuins (SIRTs 1 thru 7) deploy in response to the calorie restriction, they sense when the body is running low on nutrients and direct a wide range of metabolic adjustments. So if calorie restriction continues on an extended period, the body gradually reaches a new equilibrium.
For instance---insulin sensitivity improves-- a great thing when you consider that insulin resistance is a step on the path toward diabetes. Oxygen consumption and physical activity increase, and energy use returns to pre-CR levels.
CR provides a turbo boost, too: in animals, we see a marked enhancement of their ability to endure a number of other stressors like heat and alcohol. All of these changes are hallmarks of calorie restriction in mammals.

Wednesday, 28 October 2009

I'm Back...sicketty sick sick sick.....on the mend....

Hey Everyone
Food Factoid courtesy of Dr. Oz....
Organic food when to buy it....
buy organic
When the skin is thin, apples, peaches, strawberries, raspberries, blueberries, cherries, blackberries, grapes, pears, nectarines, peppers, celery, potatoes, carrots.

buy conventional
avocados, eggplants, bananas, corn, kiwi, mangoes, papaya, sweet peas, oranges grapefruit, squash

Leafy greens are highly susceptible to pests and difficult to wash off all pesticides= organic
buy organic
all lettuces and greens, kale, collard,mustard,swiss chard,spinach

coventional

eggplant, melons, sweet potatoes
broccoli, cabbage, cauliflower, asparagus,

Dairy=go organic because of antibiotics, hormones.....
milk, yogurt, cheese

conventional= fish and other seafood.

As for moi, I am home and recovering from a Sinus infection and Bronchial Pneumonia, soooo have been out of it. Today is really first day sitting up.
Sooo just a quik hello to check in and speak to you all later in the week.

Friday, 25 September 2009

Well, ready or not here I go............

Wow, how truly out of it was I yesterday, ha, forgot the food/nutrition portion of my blog. (insert laugh here)

Courtesy of the book; Eating Well, Living Well.

As far as diet goes, humans and apes are among the few animals( with the notable exceptions of guinea pigs and some bats) that cannot produce vitamin C on their own and must therefore obtain it from dietary plant sources. Over the course of evolution humans and apes lost the gene coding for L-gulonolactone oxidase, an enzyme involved in the production of vitamin C from sugar. This "genetic disorder" has had little effect on the survival and evolution of apes. Because they consume large quantities of fruits, it is believed their bodies can produce from 10 to 20 timas the amount of vitamin C required!

The acquisition of this plant food was also facilitated by anther genetic mutation that occurred more or less simultaneously, making humans and apes the only mammals that have trichomatic vision. (perception of the colours blue, green, and red). This adaptation played a particularly important role in our evolution, permitting our ancestors to discern ripened red fruits in a predominantly green environment, thereby gaining access to an important food source.

This ability explains women's legendary attraction to the colour pink. Since women were responsible for gathering fruits throughout evolution, the female brain specialized in identifying colours ranging from pink to red, thereby developing a cultural preference for the colours that were synonymous with survival. This sensitivity to pink was hugely important for women in assessing the emotional and health states of family members and friends, by noticing the subtle facial vasodilatations that are associated with emotions.
It also helped develop women's heightened sensitivity to the feelings of others. which is today considered a basic characteristic of the female psyche.

How Cool is all that!!

Now as for moi, it's been a roller coaster week. I've gone from I sooo cannot do this, cannot go away now, and be in someone else's space. Even not sleeping at night I was thinking at least I'm in my own bed, with my home noises and.........

Enough of that, I spoke to Peter on the phone today, and he's gonna meet me at the train station, considering he's 88 years old, taking the 1 hour train ride to get to the main station to meet me, pretty darn good.

Then I called Elaine and her Caitlyn just finished her first week of University and she's psyched. After hearing her voice I am now in let's just get out of here and get going mode.

I spoke to Tim yesterday and I plan on leaving Peter's on Thursday Oct. 1st and head to Tim and sons. Stay there for 4-5 days and then off to see Elaine, Stuart and Caitlyn. Soooo that's it loosely sketched out.

Will hit Public Libraries and Net Cafe's to communicate with y'all.

Pretty much packed except for the last minute stuff.

Soooo, this week I struggled with the whole gotta do everything to a certain standard, the p word. That is why I didn't post anything new. All my focus and energy was going into preparing for this journey. Sharing the emotional ups and downs was too difficult, so here's the quick and dirty.

I had lists upon lists that I would check off as I went, the usual, travel health insurance, advise visa, final appt's with Dentist to adjust my bite from the 3 new crowns that do not seem to fit in my mouth.
See my psychiatrist,catalogue my signs and symptoms and the steps cognitive, nutritive and physically I take to cope with them. I actually admitted to him , that I do not tell him all of what's going on with me because I do not want him to think he's not helping. I did mention the blog and that I felt it was helping me move forward, whatever that will turn out to be.

Doing something different, and as difficult and painful as it is revealing these innermost trials, there is a sensation that pressure is being relieved and something is changing.

I would like to thank everyone for the support and understanding I have received. My heart is full and there seems to be a way forward.

For some reason a swimming analogy has popped into my head, I am no longer drownproofing. I have moved to treading water. Drownproofing is always there when required, but I am keeping it in the back of my mind as a method of last resort, not the mainstay.

Have been feeling a high level of anxiety this week with some panicky feelings, shortness of breath and sweating when I think of the crowds at the airport and being enclosed on the airplane for 9 hours. Soo I have been doing 10 push-ups every time my yoga breathing hasn't been doing the whole job.

Mannnn are my arms chest and abs sore....... this is a good thing.

And so it is.

later y'all







Thursday, 24 September 2009

busy,busy,busy....I am packed + unpacked a few times

Well Hell, I can't wait to be sitting on the plane so my brain can stop making lists of what needs to be done, packed, fixed, cleaned.........before I leave.
What is sleep, I don't remember. Just cannot seem to fall asleep, or stay asleep. Arghhhh.

Okay, the kvetching part of this is done.
I leave Saturday noonish, and plane takes off 1555 hrs.

My brain is on pause, and I'm in Hot Flash Hell.... I think I'll pick this up tomorrow when zee leetle gray cells are pinging a wee bit better.

later y'all
mar


Monday, 21 September 2009

Think healthy, eat healthy,.......

Food Factoid:
Eating nuts does not create the calorie intake that you might expect, b/c, 5-15% of the calories are not absorbed by the intestinal system.
That's because the nuts' skin and how well we chew nuts influence digestion.
An added bonus: The slow release of calories throughout the intestinal system leads to prolonged satiety.(= feel full longer)

Factoid: Monosodium glutamate, the additive found in many foods, may play a role in messin up the body's metabolic systems.
A taste enhancer, MSG is used to overstimulate ( some say poison) the glutamine receptors of the brain, so we sense salt and sweets more ( but not bitter and sour tastes, interestingly)
The downside?--That may cause us to eat more and to have higher insulin levels.

Factoid: Think of exercise as medication. Too much of a stretch? Well, studies show that exercise decreases the risk of depression as weel as an antidepressant. Thirty minutes of daily walking has been shown to decrease the risk of breast cancer by 30 %, and increase the rate of survival by 70 %.
Plus, it also improves the survival rates of heart attack victims by 80 %.

Todays Factoids are courtesy of " You on a Diet" by M. Roizen M.D. and Mehmet C. Oz M.D.
They also wrote" You: the Owners Manual"
. Which I haven't read but is now on my list.

Well I am feeling inspired to go for a walk, so will grab my Nordic Walking Poles, and head out for my 1/2 hour which I have been sadly neglecting.

That, and to be honest I do not feel up to any emotional sharing today.
Want to keep the lid on today.

Thursday, 17 September 2009

todayyyyy----SHORT+ SUPERFICIAL

FOOD FACTOID: POTATOES--SWEET+WHITE
UNYIELDING, WITH SMOOTH UNDAMAGED SKIN. AVOID IF BRUISED, CRACKED, OR GREEN TINGED.
LOOSE SPUDS THEN TO BE BETTER QUALITY THAN BAGGED.
OUTSIDE OF THE FRIDGE, IN A COOL, DARK PLACE SEPARATED FROM ONIONS, WILL LAST OR MONTHS
SWEET POTATOES SHOULD BE USED WITHIN A WEEK
PAYOFF: POTASSIUM, WHICH MAY HELP PRESERVE MUSCLE MASS AS WE AGE.


RASPBERRIES---PLUMP AND DRY, WITH GOOD SHAPE AND INTENSE, UNIFORM COLOR.
EXAMINE CAREFULLY FOR MOLD OR JUICE STAINS AT THE BOTTOM.
BERRIES WITH HULLS ATTACHED ARE A SIGN OF AN UNDERRIPE, OVERLY TART BERRY.

PLACE UNWASHED ON A PAPER TOWEL IN A SINGLE LAYER. COVER WIH A DAMP PAPER TOWEL AND REFRIGERATE FOR NO MORE THAN 2-3 DAYS.
PAYOFF---MORE FIBER (8 GRAMS PER CUP) THAN ANY OTHER COMMONLY CONSUMED BERRY.
PLUS, THE ANTICANCER CHEMICAL ELLAGIC ACID.

As for moi, the dental saga continues, hopefully 3 permanent crowns are ready to be fitted, and the universe and all it's vast energies permitting, all will go smoothly and successfully.
Will tackle the top two that need work and crowns later in fall.

Gonna walk to dentist to use exercise to combat the emotional heaviness.
and Thanks to the Universe for having the sun shine for me. ahhhh

Doing the avoidance ( I just noticed dance is in that word), 'Cause I was gonna say I'm doing the avoidance dance. Soooo how 'bout I'm doin' the avoi"dance" today. I think I like it.
No deep thinking today, using all my energy to pretend the yucky noise isn't there.
I need the mask today.
Soooo mask on here I go. Always feel better when the suns out, and I get to wear sunglasses so no one can see my eyes. Steels me for being outside.

That's it.
And So It Is.

Tuesday, 15 September 2009

The Hard stuff

FOOD FACTOID: PINEAPPLE
LOOK FOR VIBRANT GREEN LEAVES WITHA BIT OF SOFTNESS AND A SWEET FRAGRANT AROMA FROM THE STEM END.
AVOID SPONGY FRUIT WITH BROWN LEAVES AND/OR A FERMENTED ODOR.
KEEP A PINEAPPLE WITH A WEAK AROMA AT ROOM TEMP FOR 2-3 DAYS UNTIL IT SOFTENS SLIGHTLY. THEN REFRIGERATE UP TO 5 DAYS.
PAYOFF: BROMELAIN, COMPOUNDS WITH POTENT ANTI-INFLAMMATORY POWERS.

POMEGRANATE
PICK ONES THAT ARE WEIGHTY FOR THEIR SIZE WITH THE GLOSSY, TAUT, UNCRACKED
SKIN THAT IS DEEP RED.
GENTLY PRESS THE CROWN END--IF A POWDERY CLOUD EMANATES THE FRUIT IS PAST ITS PRIME.
STORE IN COOL, DRY LOCATION, THEY KEEP FRESH FOR SEVERAL WEEKS UP TO 2 MONTHS IN THE FRIDGE.
PAYOFF----HEFTY AMOUNTS OF ANTIOXIDANTS SHOWN TO IMPROVE SPERM QUALITY, THUS BOOSTING FERTILITY.

EAT THIS NOT THAT STATES----LIPTON PURELEAF GREEN TEA HONEY
16fl oz 120 CALORIES--0 FAT--32g SUGARS ARGHHH

HONEST TEA ORGANIC GREEN TEA HONEY-16floz--74 CALORIES-0FAT--18g SUGARS

So for tea with no chemical sweeteners this si the one with the best profile.

DASANI PLUS WATERS--THE POMEGRANATE BLACKBERRY--20 fl oz-- 0calories,0sugar,0fat. it states 2.5 g of fiber give this product and edge in the crowded functional water category.

These last 2 entries are for my cuz Barb. who prefers her water to taste of something. So a heathier tea choice, and h2o.


The hard stuff, is all the stuff I never tell anyone, most of the time not even my doctor because I don't want him to feel he's not helping.

So last nite as I lay not sleeping, and my worry wheel was going at mach 10, I had a bit of an epiphany. my worry wheel was doing the hundred yard dash with the old refrain, "how long are you gonna stay broken before you just give up", "next time you go for your walk just jump in front of a bus" "your brain's never gonna work properly again", "just buy some heroin and keep it on hand til you can make a decision".
A small sampling of the litany that depression/brain fart chemicals impose.
I realized last nite that I have a mantra that I use to defuse these crippling thoughts. As each one asserts itself, I rebut. I regulate my breathing (god bless yoga) and I begin my own gospel according to Mar.
I am not broken, I am dented and need a little body work, I will survive.
I walk for health, and not being stupid, jumping in front of a bus just doesn't strike me as healthy.
I want to create a new way for my brain to work. Thanks to you all I'm doing that here.
I will not allow myself to make a decision based on fear of failure.
Failure is just another word for I'll never stop doing something, whether it turns out good or bad.


When I write about food and nutrition, create new recipes, I am transported for short periods away from the worry wheel.
It's always kinda there and takes energy to utilize my mantras and cognitive steps.
energy well spent.

Okay so it's out there now, this sampling of my wheel, and I am crying my eyes out, because I feel so exposed.
I pray that shining a lite on this darkness inch by inch will change my stars.

A special thanx to A.K. & R.P Who gave me the courage today to share this difficult keerappp.

Thanx y'all for supporting me.
From the depths of my being I am grateful.

Monday, 14 September 2009

housekeeping is not my forte, argh.

FOOD FACTOID: PAPAYAS, BEGINNING TO TURN YELLOW AND SOMEWHAT YIELDING FLESH WHEN LIGHTLY SQUEEZED. BLOTCHY ONES OFTEN HAVE THE MOST FLAVOR.
AVOID TOO GREEN, HAVE DARK SPOTS, OR ARE SHRIVELED.
ONCE RIPE EAT IMMEDIATELY OR REFRIGERATE UP TO 3 DAYS. RIPEN AT ROOM TEMP, IN A DARK SETTING UNTIL YELLOW BLOTCHES APPEAR.
PAYOFF: A COMPLETE NUTRITIONAL PACKAGE INCLUDING PLENTY O FIBER AND VITAMINS C,A,E, AND K.

PEACHES; PICK FRUITY AROMA AND A BACKGROUND COLOR THAT IS YELLOW OR A WARM CREAM COLOR.
YIELDS TO GENTLE PRESSURE=EAT NOW
FUTURE INTAKE=OPT FOR FIRM BUT NOT ROCK HARD. RED BLUSH ON THEIR CHEEKS IS VARIETY DEPENDENT AND IS NOT A RIPENESS INDICATOR.
STORE UNRIPE AT ROOM TEMPERATURE OPEN TO AIR.
RIPE= REFRIGERATE 2-3 DAYS.
PAYOFF; VITAMIN C, ANTIOXIDANT BETA-CAROTENE, FIBER, AND POTASSIUM.

As for moi, mouth is starting to heal, only a couple of cankers and hotspots at the gum line where the incisions were made. Soooo able to eat as long as I sweep everything to the healthy side. Sure makes for slow eating.

Continue to have difficulty in regulating light therapy, some weird sleep thing going on. Only able to sleep 1 1/2-2hours at a time. so feels choppy and not restful.
My grumpy is getting more full-bodied every day.
tuff to find energy to do anything.
stumbled around doing housework today, wash kitchen floor(miniscule area 2'by 7') .
Suitcase is out and lists being made for trip.
spoke to Carol, they leave for China on Thursday, sounds like a great trip.

Sunday was a good day, weather was sunny and warm. Went to S.L.C. Meeting and had a Picnic with some of the group after. Was nice, relaxed atmosphere. Still find it difficult to be around people for that long, was exhausted when I got home.
I so habitually don the mask that makes it possible to be around people and not look broken or weird. It's gonna take some work to not let the mask overrule the changes I want to make in facing life head on, and shining a light on my journey thru the dark halls of depression.

I am meditating every day, and I gotta tell ya, it is hard, hard, hard. The noise keeps trying to take over. So now as soon as my mind wanders I immediately picture the ocean and a gentle wave cresting on the shore to cleanse and refresh.

So I am a work in progress, which is better than what I was this time last year.

I keep remembering YODA saying THERE IS NO TRY, THERE IS DO OR DO NOT.

And if I was quoting the GODFATHER, I'd say I'M GOING TO THE MATTRESSES.

THAT'S IT. I'M DONE.
CHEERS Y'ALL

Saturday, 12 September 2009

Saturday, sunny, farmers market, mouth on the mend

FOOD FACTOID; GREEN BEANS, PICK VIBRANT SMOOTH SURFACE. SHOULD SNAP WHEN
GENTLY BENT.
REFRIGERATE UNWASHED X ONE WEEK
PAYOFF; FIBER, 4GRAMS PER CUP=WOW, CAN REDUCE ALL-CAUSE MORTALITY.

FOOD FACTOID; ONIONS, NICELY SHAPED NO SWELLING AT THE NECK AND DRY, CRISP OUTER SKIN. NO SOFT SPOTS OR GREEN SPROUTS.
KEEP IN COOL, DARK LOCATION AWAY FROM POTATOES FOR 3-4WEEKS.
PAYOFF; GPCS, A PEPTIDE SHOWN TO REDUCE BONE LOSS IN RATS AND THE CANCER-FIGHTING COMPOUND QUERCETIN.
MAR'S TIP= THE SQUATTER THE SHAPE THE SWEETER THE ONION. THE DIMENSIONS FROM ROOT TO TIP ARE LESS THE DIAMETER= SWEET

As for moi, I have had a trying week with 4.5 hours of dental work to prep 3 crowns on the lower back molars. Suffice to say, a gingivectomy- ie: resection of gums to create the base for the crowns, because the breaks in the teeth had been below gum level. 'nuff said.

Today is a new day, Sunny, 75 degrees, did my light therapy, have been experimenting this week with how much time to do to balance the symptoms without adding any by doing too much. A bit of a balancing act, but definitely have a boost today.

My finds at the Market, some yummm, walla walla onions ( west coast version of vidalia)
Mutsu Apples, my all time favorite apples, some english cukes, new potatoes, yellow beans, red leaf lettuce.

Went to Chinatown, got 10 lemons 10 limes, and 2 uber fresh red snapper.
My idea for the snapper is to make my own seasoning salt
sea salt,fresh jalapeno pepper, cayenne pepper, lemon+lime zest,( grate fine on a microplane) sweet smoked paprika.
score the fish 1/2 inch deep about inch1/2 apart all along the sides.
rub the seasoned salt into the flesh.

Season the inside with salt and pepper and fill with red onions and herbs of choice. ( the greek use oregano, Italians thyme, I use both)

When you serve the fish, have a gravy boat full of this Portuguese dressing.
Use your favorite acid, lemon-lime-apple cider vinegar.(I use all 3) , extra virgin olive oil, one sweet onion, small dice salt and pepper to taste.( I usually sneak in a little fresh dill) combine and set in fridge and just put on the table for people to drizzle over top, of fish.
I usually serve huge salad with this fish so the Portuguese drsg. goes on the fish and salad.

Yummmm. That's all for now Folks, end on a food note, no giving in to the darkness today. I'm using the Barb Proven Method of Coping. Just keep moving and the dark shit can't stick.
Oughta work for a day! So say I.

Tomorrow is a picnic after SLC meeting.
So I got 3 hug Bunches of Italian Parsley and will make a Tabouli, with Quinoa instead of bulgur wheat.
QUINOA IS AN ANCIENT INCAN GRAIN, A COMPLETE PROTEIN, A RARITY IN THE VEG WORLD. FIBRE, COMPLEX CARBS, CALCIUM, PHOSPHOROUS, IRON, AND VIT. B & E. IT'S LIGHT AND NUTTY. DELISH. CHEERS Y'ALL

AND SO IT IS


Monday, 7 September 2009

Hmmmmm, good things about autumn

FOOD FACTOID: lemons/limes--Brightly colored, well-shaped with smooth thin skin. Should feel sturdy but give ever so slightly when squeezed. Small brown splotches on limes do not affect flavor (although they are a sign of deterioration and should be consumed first. Lemons should have no hint of green.
Store @ room temp in dark, cool location or in fridge
Payoff= Phytonutrient liminoids, which appear to have anticancer, antiviral properties.

I had a quiet w/e. It was wet and grey, I read and watched football. Messin' with my light-therapy to relieve the increase in hopeless,worthless, anxiety wheel, especially @ nite, cause one of the first things to go is sleep. There is something so utterly desolate about being awake @ 3a.m. it just seems to feed the worst that depression brings up.

Sooo thought for the day is sometimes being in survival mode is what is necessary.

For now the definition of thrive will be putting these dark thoughts and feelings out here in the public domain, and try and beat the humiliation I feel for having them.

Soooo, the goal is the depression loses it's power and I will not feel broken.

Wow, just writing those words chokes me. I sooo did not want to write anything today. The victory is I did it anyway. I shared some of this darkness inside.

Friday, 4 September 2009

mercury in retrograde, full moon, darkness looms

Mannn, I feel like my skin is too tight. Hard to breathe. funk'd out today, so tomorrow, gotta hit the road and do some serious exercise to change those brain chemicals
.
FOOD FACTOID: Garlic(yummmm) bulbs should feel heavy for its size, with tightly closed cloves in the bulb that remain firm when gently pressed. the skin can be pure white or have purple tinged stripes and should be tight fitting.
Place bulbs in a cool, dark, well-ventilated location for up to 1 month.
The Cancer fighting compound allicin that can also cut down on the Helicobacter pylori bacteria responsible for the development of stomach ulcers.

I'm finding it difficult to write what I'm feeling 'cause it feels like whining, or maybe that's just my way of not having to face some of the ugly stuff that comes up more often as the darkness descends. Having trouble sleeping, feel like hiding at home, feel like I'm choking back tears. Sooo I guess I'll try more time with the light box tomorrow and see if it lifts.

Thursday, 3 September 2009

here comes fallllll, arghhh

Food Factoid: Bananas- store unripe bananas on the counter away from sunlight+heat.
(put bananas in open paper bag to speed up ripening)
Once ripened refrigerate: though the peel turns brown flavor and quality are unaffected.
Payoff: vitamin B6 helps prevent cognitive decline. ( and who doesn't need that; Hello)

Still dealing with Dental woes and miseries. Will need 3 crowns to fix the problem permanently, sooo that's what I'll be doin'. 'Nuff 'bout that.

I surely do notice the shorter days, I will do my light-therapy to get a jump on the slump and sleep disturbance that has started. Kinda grey day, kinda feelin' grey, but I had a whole bunch of fresh tomatoes soooo I made my old Mediterranean standby, Pasta(1/2 reg,1/2 wholewheat) with a fresh tomato sauce. Reminded me of a few Dinners in Atlanta with Carol and Barb and Trish. Was Tasteee. Dropped a few butterflied jumbo shrimp to jaz it up.

Not feelin' terribly verbose a ce moment, sooo will sign off. cheers y'all

Sunday, 30 August 2009

spirit,soul, heart,awaken, plan consciously

Another Sunday Service at SLC and a warm sense of peace and unity encompasses me. I read a quote from Byron, "All who joy would win must share it, Happiness was born a twin" I so get that".
Today's message was," No-one can hurt you without your permission". It resonates.

I am reading a book called "It Works", I've only read 2 pages and I like it already. It feels like a life lesson book. The fly page states " A concise, definite, resultful plan with rules, explanations and suggestions for bettering your condition in life".

FOOD FACTOID: Bell Peppers--all are loaded with antioxidants, especially Vitamin C. Red Peppers lead the pack with nearly three times the amount of Vit. C. found in fresh oranges. A single serving also has a full days worth of vision-protecting Vitamin A.

Think I'll go for a walk, maybe to Stanley Park, get some air and listen to my ocean.
I have already noticed the shorter days, my sleep is becoming more disturbed and harder to keep mood level, so will increase light therapy and get out into the sun.
Be Well Y'all. And So It Is.

Friday, 28 August 2009

Hazy weather, hazy brain, in sync with something ha!

Health factoid of the day, courtesy of "Eat This Not That"
The Bone Builder, ARUGULA, 1cup of these leaves has 10 percent of the bone building mineral found in a glass of whole milk and 100% less saturated fat. also some magnesium in every bite, more protection against osteoporosis.
How to Buy Arugula, Pick Emerald Green Leaves, not yellow or limp. the smaller the leaf the less pungent the peppery bite.
1)try to buy with the roots on, 2) enclose roots in damp paper towel 3) use green veg bags
THE PAYOFF- Vitamin K, which may improve insulin sensitivity, offering protection against Diabetes. Now that has to be a good thing.

As to Moi, When I feel physically challenged, pain, discomfort, it takes more energy to use coping strategies of survival, soooo, yesterday a washout, but today, managed to walk 5 km. and now ready to eat some watermelon, to rehydrate, and then some dinner.

Thinkin' I'll roast some new potatoes, green beans, and baby scallops, squeeze lemon over it all S+P and voila, dinner.

Tuesday, 25 August 2009

a tuff day' and so it begins

Only 3 hours sleep last nite, and nightmares galore. I spent all night running from people trying to kill me. Arghhh, writing is the last thing I feel like doing, so here I am fulfilling a pledge I have made to myself and the Universe.
My psyche that has buried these dark, difficult to express issues is not happy with my decision to excavate. That's my take on the nightmares, the bright side is I wasn't trying to kill myself in my dreams. So an emotionally heavy, low energy , tuff to slog thru brain to create coherent thought,day. I have the tears choking the back of my throat feeling every time I try to put words to the ick thoughts/feelings today.
Soooo gonna fall back on documenting a few recipes for B's cookbook and a few tips I've found in the book "eat this not that".
I mean who doesn't want to know which ice cream is the healthiest to buy,' Dreyers slow churned rich and creamy light', only 3 grams of saturated fat.

Romaine lettuce is called the cancer killer, b/c it's beta-carotene load is 712 micrograms per cup, and a university of Illinois study showed that high levels of beta carotene inhibited the growth of prostate cancer cells by 50%, oh ya!
I just had a marvellous brain strike, any and all who read this IF YOU HAVE ANY FOOD AND NUTRITION QUESTIONS OR RECIPE REQUESTS, ASK ME AND I WILL RESEARCH AND RESPOND TO THEM.
There, now I feel I have done something productive with my day. so 1st recipe is for Rick
MARS RIBS-- I use side ribs, I trim all excess fat and silver skin and then I score the meat lightly in a crisscross pattern. Place in the bottom of a large roasting pan (if more than 1 layer i use a rack but it's not a necessity) Lightly salt and pepper both sides and then Rub vigorously
with prepared spice rub(see below). I use beer or white wine and I pour it around the edges of the pan until about 1/2 way up the depth of the ribs sitting on the bottom layer of pan.
Cover with foil and place in a preheated 250 degree oven bottom/bottom middle rack in the oven for 3-4hours. then remove and let coolso meat will bind and not fall apart on the bbq. also may place in fridge overnite and rewarm in low oven to tepid temp and then place on bbq and baste.. ( if you skip the cool/fridge part do not put ribs on bbq because they will fall apart. Just use oven broiler and baste with the bbq sauce) VOILA MAR'S RIBS
RIB RUB: 1cup granulated garlic, 1cup granulated onion, 1/4 cup ground cumin, 1/4 cup smoked paprika(they have sweet and spicy , brand La Chinata, I use a little of both if I have it if not may be omitted) THIS IS THE BASIC RUB- FROM HERE EVERYONE CAN ADD OR SUBTRACT ACCORDING TO INDIVIDUAL TASTES- AS YOU MAKE THEM YOUR PALATE WILL TELL YOU WHAT TO TRY NEXT--THERE'S ALWAYS MAR'S EVERTHING TASTES BETTER WITH LEMON ZEST MANTRA. RIGHT B. YUCK YUCK
MAR'S BBQ SAUCE- as you can see I'm am not a proponent of sugar in my rubs or in my sauces. I use fruit to make my bbq sauce sweet and sticky-yum. Whatever fruit you want and in season is always better. Sooo potful of diced plums-peaches-grapes-pineapple- you get the picture. For every 2 cups of fruit 1 cup of liquid, water is perfectly acceptable, dash of wine never hurt a t'ing, and don't forget a pinch of salt. simmer on low heat for a couple of hours until fruit has completely disintegrated, and reduced by 1/4 to 1/2. 2 ways to do the next step, I like punch in my sauce so I add the next ingredients right to the fruit compote pot, if you like a more laid back sauce saute the onions and garlic first. Sooo next add 2 medium onions, 5 cloves of garlic, I use apple cider vinegar, but regular can be sub'd. I start with 1/2 cup vinegar, and 1 cup ketchup. Then stir and taste, salt and pepper, and any hot sauce, cayenne or chipotle you want to spice it up. I use chipotle powder, or buy a tin of chipotle in adobo sauce and use that. when it tastes good, use your stick blender to puree to a smooth consistency.
There I just proved to myself no matter how crappy I feel, if I can talk about food and nutrition my brain does the good hum thing it does when I exercise. Ahhhhh, better now. Thanks everyone, and HELP A GAL OUT AND SEND YOUR FOOD,NUTRITION, RECIPE QUESTIONS TO MOI. DAT'S ALL FOLKS.

Monday, 24 August 2009

to thrive or not to thrive

That is the question. I have been in surivival mode for a verrra long time.
I met a woman this summer whom I now call friend. She saw something in me that I had not only forgotten about, but wasn't sure I even believed I could resurrect. A kernel of my soul that has been so deeply buried by the pain and suffering of a chronic, unremitting clinical depression that my life has been purely about coping strategies employed moment to moment.
I was so busy, trying every day to exercise, eat healthy, journal, meditate, yoga breathe......to get myself to the next day that I am lost. Lost in survival, lost in the full time job of not succumbing to the worthlessness and hopelessness that is the trademark of Depression.
Oh and so much more, the no regular sleep, the lack of appetite, the unrelenting worry wheel(anxiety,procrastination,lack of self worth and self esteem to name a few) in my brain that is the only thing that goes at mach 10 in my life. Every moment, every step filled with lead and trepidation
. Sooooo all this to say, TODAY I begin to take my life back.
I believe by shining a light on my daily struggles, the darkness/poison inside that I share with no one, I will excavate the kernel of my soul that believes in a different life. Thanks to AKAB, for giving me the spark to begin again.
TODAY'S AFFIRMATION IS" I BELIEVE FAILURES ARE THE STEPPING STONES TO SUCCESS"
Thanks to all my family, nuclear and chosen for your collective inspirations.