Alzeheimer's It's More Than a Memory

Don't Face Alzheimer's Alone

The video to the right is not just an ad - it is the reality of about 5.4 million people, not to mention the over 15 million unpaid caregivers responsible for caring for those suffering with Alzheimer's.

(Video from Alzheimers.gov - a free information source about Alzheimers)

When I noticed behavior changes in my mom, I feared she might have Alzheimer's. My grandmother developed Alzheimer's in her seventies. I knew that heredity played a part in Alzheimer's risk. But I didn't know many facts about dementia or Alzheimer's.  Dementia describes a range of symptoms that affect a person's memory and thinking abilities. Alzheimer's disease is one type of dementia and accounts for 60 to 80 percent of cases.

According to the Alzheimer's Association, one in eight Americans 65 and over are suffering from Alzheimer's. More than half are women. Every 68 seconds, someone in America develops Alzheimer's. It is the sixth leading cause of death in the US and out of the top ten leading causes, it is the only one that cannot be prevented or cured. About 800,000 people with Alzheimer's live alone, increasing their risk of falls/broken bones, infections, malnutrition and dehydration.

Mom, third from the left, staying active with family.

My mom was working part time when she showed symptoms of dementia.  She was having problems with her boss and co-workers, making a lot of mistakes and had job duties taken away. That wasn't like my mom. Before retiring, she managed an office for eighteen years. She helped a small business grow into a multimillion dollar company. She knew her stuff!

Barry Reisberg, M.D. identifies this as part of mild cognitive decline,  third of a seven tiered framework of Alzheimer's stages.  A progressive disease, Alzheimer's symptoms might not be immediately noticeable and people progress at different rates.

Everyone forgets things from time to time. Who hasn't forgotten their next word, or mixed up the names of their own children? But what should you do if you suspect your loved one might be dealing with dementia?

How Do I Know?

There are no screening tests that diagnose dementia. It is diagnosed by reviewing symptoms and ruling out other conditions such as depression, infection, diabetes, brain tumor, small strokes, even certain vitamin deficiencies. It is important to consult a skilled health care provider in order to diagnose dementia.

The Alzheimer's Association lists information for what to expect during an examination and a doctor's office checklist that will help you and your caregiver prepare for your appointment. There are identified risk factors:

• Close blood relative has Alzheimer's
• History of head trauma
• High blood pressure for a long time
• Being female
• Being older
• Have certain genes linked to Alzheimer's, such as APOE epsilon4 allele

Sadly, there is no cure for Alzheimer's. However, there are treatments available that can help slow down the progress of the disease.  Medications can also help manage symptoms and some of the behavior problems associated with dementia.

Many families struggle with the high cost of anti-dementia drugs. Insurance might cover only a portion of the cost. The free FamilyWize discount prescription card helps manage the costs associated with dementia treatment for the following popular anti-dementia medications:

• Aricept and Aricept ODT
• Donezepil
• Exelon
• Rivastigmine
• Galantamine
• Namenda
• Razadyne and Razadyne ER 

Dementia caregivers should also be aware that these medications and substances can increase confusion.

• Pain killers
• Antihistamines
• Sleeping pills
• Alcohol

Over the counter and prescription medicines should be carefully monitored and used only with the advise of your doctor.

After my mother fell in our home, injuring her back, the ER doctor prescribed Darvocet for pain. It's a standard pain medication. She became unresponsive to me the next day. She was more confused than normal. We went back to the ER and found that she had a reaction to Darvocet and determined that pain medicines increase her confusion.

I learned quickly to keep print outs of my mom's medications and dosages, along with instructions for what she can/cannot take. I give this to the emergency response team if we call 911, the ER nurse and doctor.

As caregivers, we are our loved one's advocate. I've had to take my mom to the ER many times in the past two years. Sometimes we go to the ER, come home, and go right back because she has taken another fall. For people living with dementia this can be the norm. We are part of our loved one's medical team. It's not only the doctors and nurses who administer treatments. We are a vital part of the decision making and we are the main line of communication between the professionals and our loved one.

Tips for Caregivers
The Alzheimer's Association has many links for caregivers, even caregiver dementia training.

• Taking good care of yourself to avoid burnout.
• Free e-learning workshops are available to help with legal issues, dealing with stress, living with dementia.
• Daily routines will help avoid stress and enhance quality of life.
• Contact your local Alzheimer's Association to find out about help available in your area.

Our previous blog, Tips for Elder Care - The Sandwich Generation  also has many tips and links to help caregivers.

Life's Full of Surprises
Remember that you are not alone when dealing with Alzheimer's. Take time to enjoy the moments that you have. Some days mom doesn't know who I am. I'm the girl who lives here with her.  This can be a heart breaking moment in dealing with Alzheimer's. Don't let it get you down. After all, when we were teenagers and we used to try to act like we didn't know them when out in public! Paybacks are....kinda funny sometimes, actually. Mom and I try to laugh a lot.  We've learned to let go of a lot from the past, but I also have fun getting to know my new daredevil mama who bought herself a new red car earlier this year.

It's not a little red corvette, but mom's dealing with dementia in style!

Caroline Carr
Full-time Caregiver and Contributing Writer

Beet It!

I don’t know about you, but beets were never at the top of my “Yummy Foods” list.   Don’t get me wrong, I love pickled beets, but the idea of eating a raw beet never held any real appeal.   If you’ve ever had a bite of this richly colored root veggie then you know it has a very "earthy," but sweet flavor, which may appeal to some, but never big in my book.

Beets and beet greens fresh
from the garden!

So why would I choose to write about it and sing its merits?  Long story short… my liver was in trouble.   I am a petite person, who grew up in a very toxic area of our great nation.   My liver has fallen victim to the huge amount of toxins we live with in our world today.  Raw beets are one of the natural solutions to my overloaded detoxification system.

Beets Cleanse the Body

They are the perfect tonic for the liver.  Beets work as a blood purifier, and may help prevent various forms of cancer (Journal of the American Nutrition and Dietetics). This was all I needed to know.  My "beet adventure" was on!  Then I learned of the beet's nutritional value and the many other benefits it has to offer and I knew it was just what my body was asking for.

Beets are high in vitamins and minerals, so let’s talk about the health benefits of beets and beet juice.

• Magnesium - this is your chill out and relax mineral. It helps everything in your body to let out a big sigh and say, "ahhhhhh". Use the tops in particular for this one.  Beet green's nutrition rich tops, like many greens, are loaded with this "chill-lax nutrient." 
• Potassium - is essential for proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Those are some major players, as far as your body goes. 
• Fiber - how regular are you? A question plaguing Americans today. It's a little secret we all keep to ourselves, but regularity can be a real challenge. "Beets anybody?" 
• Phosphorus - great for building strong bones and teeth. Also crucial in helping your bodies utilize fats and carbohydrates. Try a new beet recipe to help improve the strength of your teeth, bones, and body. 
• Iron - feeling tired? Iron is one of the most common nutritional deficiencies.  Drink some beet root juice and feel the benefits. 
• Vitamins A, B, and C - build strong eyes.  Help yourself maintain healthy skin, hair, and muscle tone, and boost your immune system. 
• Beta-carotene - a powerful anti-oxidant. 



These organic beets
are full of vitamins and minerals!

• Beta-cyanine - gives beets their color and is a disease-fighting antioxidant.   It may also be the key that helps in fighting cancer. 

You Can't Beet It for Nutritional Value

1.  Beets Can Contribute to Your Mental Health

Betaine, which is used in certain treatments for depression, can be found in the nutrition list for beets.  You can also eat beets to relax your mind and body.  You see, it contains tryptophan, which contributes to a sense of well-being.


2. Beets can be used to test stomach acid levels

If you’ve ever eaten a lot of beets or beet juice, you may have noticed a pink hew to your urine.  What could this mean?  It could be a sign of low stomach acid.  Nutritionists use beets and beet juice to test stomach acid levels.  Try it for yourself at home.  Juice some beets with some apples, carrots, and maybe a stalk of celery and see what happens.


3. Beets are a great Energy Booster

Try some beet salad recipes; cook up some beets; or just learn how to eat beets.  They are low in calories and high in sugar… a great energy boosting combination.  Not to mention, they are filling with few calories… a good recipe for losing a few pounds, which also contributes to an increase in energy levels.

Fresh beet juice with carrots and cucumber!
Yummmm!

The beautiful color of beets also reflects their rich concentration of health-promoting phytonutrient antioxidants, which add free-radical protection to your healthiest way of eating.  They are also rich in folate and manganese.

I’ve learned there are many fantastic tasting ways to eat, drink, and experience beets.  I challenge you to go on your own beet adventure!  You may be surprised, as I was, how much you really can love eating these richly colored, vitamin packed, sweet tasting roots of the earth.  Here is a beet recipe to try!

15-Minute Beets (courtesy of http://www.whfoods.com)
Prep and Cook Time: 5 minute prep; 15 minute cooking
Ingredients:

• 3 medium beets, about 3" in diameter
• 1 medium clove garlic, pressed or chopped
• 2 tsp fresh lemon juice
• 1 TBS balsamic vinegar
• 3 TBS extra virgin olive oil
• Sea salt and cracked black pepper to taste

Optional:

• 1 TBS balsamic vinegar
• 10 fresh basil leaves, chopped
• 1 TBS chopped dill
• 1 TBS chopped chives
• 2 TBS Feta cheese

Enjoy!

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Plum Healthy

Fresh plums from the local farm!

My personal motivation for knowing so much about what foods have to offer is based on my quest for health.   Good health is something that most people take for granted, but there are those of us that are more “health challenged”.   Therefore, getting the most from the foods we eat becomes imperative.  So for those who need, or would like, to take their health; energy level; and external beauty up a notch, I invite you to learn about the benefits of what you are putting into YOUR body.

As I have studied through the years and continue to do so, I am amazed at all the wonderful fruits, we have that can help us live better in so many ways.  This includes the many benefits of eating Plum Fruit.  The plum tree can produce many different colors of plums like:  yellow, green, purple - also known as red plum fruit.  The plum nutritional benefits really are worth knowing, so here is a quick rundown:

1. Eating plums may reduce your chances of contracting heart disease… the number one killer in this country.   Plums have certain cleansing agents that keep the blood pure and prevent complications of the heart.  That one plum nutrition fact is a “biggy”. 
2. Ladies, this next one is good for you to know, in particular, because we lose this mineral each month during our fertile years.  Consumption of plums, and prunes, helps in the production and absorption of iron in the body.  This also leads to improved blood circulation, which increases the growth of healthy tissues.  And for those of you who struggle with anemia, eating plums may be even more helpful. 
3. Researchers have found that plums have anti-cancer agents that may help prevent the growth of cancerous cells and tumors in the body.  With cancer rates on the rise, eating “on purpose” becomes even more important. 
4. Fresh plums are rich in vitamin C, a powerful antioxidant.  Consumption of foods high in vitamin C help body in resisting infectious agents; decreasing inflammation; and in scavenging harmful free radicals.  The benefits of vitamin C are so extensive, I could dedicate the whole blog to the merits of eating foods rich in this nutrient. 
5. A piece about plums, or prunes-the dried version of plum fruit, would be incomplete if we didn’t bring up the dreaded subject of “constipation.”  There are compounds in plum fruits, such as the fiber and sorbitol, that are known to help regulate the functioning of the digestive system.  So drink your prune juice “regularly”...and you’ll stay that way, too! 
6. Plum juice concentrate has also been shown to be effective in preventing and reducing human influenza A, so drinking this during "flu season" may be a great first line of defense. 

Savory plum recipes

The plums nutritional benefits can be found in more than just the fresh fruit.   I would be remiss if I didn't wrap this up with a list of some of the wonderful plum recipes using this fabulous fruit:

These bit sized plums are a sweet snack!

• Plum sauce
• Plum Wine
• Plum Pudding
• Prune Juice
• Plum Compote

Wash your fruits first

Please keep in mind, conventionally-grown stone fruits (ex: plums, apricots, pluots) are often coated with a petroleum-derived wax containing a fungicide to prolong their shelf life, a chemical substance that simply cannot be washed off!  And that is in addition to any pesticides that may have been sprayed during their cultivation.  Whenever possible, seek out organically-grown plums.  That way you ensure the farmers who grew plum trees and other fruit trees are dedicated to sustainability, your health and the quality of their product.  And you are supporting local farmers in your own community!

There are many more health benefits to eating the delicious, succulent Plum Fruit.  So the next time you take a bite into a fresh plum be sure and take the time to pat yourself on the back for making a wise and healthy choice.   Let’s add plums to our grocery list!

Here is a great recipe I found on the web because as we approach fall - any type of fruit crisp smells and tastes so good.

Raw Plum Crisp by Diane Stobo

http://www.youtube.com/watch?v=qF63ezSd-5g

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise, and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Tired of Being Tired?

I love my little girl, but for those of you who have babies – you can certainly empathize when I say, “I am tired!”  I used to be able to go, go, go.  I still do a lot, but nap time for her can sometimes means nap time for me.

You always hear people say, “I’m soooooo tired.”

If you find yourself wondering, “Why am I so tired,” you are not alone.  According to the Royal College of Psychiatrists, one in five people feel tired and one in 10 is fatigued at any given time. Sometimes we may be able to pinpoint the reason behind our sleepiness – pregnancy or having a baby and getting less sleep, a series of late nights at the office, poor nutrition and nonexistent exercise, or even bouts of insomnia. Other times it is not so easy to find a reason for our exhaustion.

Low energy impacts more than just how you feel physically. Sometimes a lack of energy can impact our mood and how we treat others. You may find yourself yelling at your kids more or picking a fight with your significant other for no good reason. Since we don’t always know what causes tiredness, we may not immediately know how to make ourselves feel better.

What Causes Fatigue and Tiredness?

It is important to realize that the cause of tiredness and fatigue for one person may not be the same trigger for another person.  Some things to watch for:

• Sleeping patterns, diet (or lack-thereof), and exercise levels can directly impact how tired one feels. 
• Workplace burnout from work overload or boredom can also contribute to overtiredness according to MensHealth.com. 
• Medical conditions can also contribute toward chronic tiredness.   Prevention Magazine cites some of the most common medical causes of tiredness and fatigue as anemia, diabetes, thyroid disease, depression, rheumatoid arthritis, sleep apnea, and chronic fatigue.  According to WebMD, undiagnosed heart disease can also be a factor in excessive tiredness.  Some other important medical causes of tiredness include depression tiredness, adrenal fatigue, and thyroid fatigue. 

What to do When Your Tired of Being Tired!?!?

If you suspect your tiredness is due to a medical condition, or if you rule out the non-medical causes, it may be prudent to schedule a checkup with your family doctor to evaluate you and ensure your condition is nothing serious. You might even benefit from some tiredness treatment whether that comes in the form of medical or vacation type treatment.

What Is Chronic Fatigue Syndrome?

Another type of fatigue is chronic fatigue syndrome.  According to the U.S. National Library of Medicine, this syndrome is characterized by “severe, continued tiredness that is not relieved by rest and is not directly caused by other medical conditions.”  Women between the ages of 30 and 50 face the greatest likelihood of suffering from chronic fatigue syndrome.

What Causes Chronic Fatigue?

Here are a few things that may lead to chronic fatigue :

• Stress 
• An overfull schedule 
• Poor sleep 
• Alcohol 
• Lack of exercise 
• Poor nutrition 
• Metabolism changes as we age 
• As well as age, previous illness, genetics and environment (U.S. National Library of Medicine) 

Now that you know some of the extreme fatigue causes, you can watch out for them and work to reverse that overly tired feeling.

Fighting Back – A Few Tips on How to Get Energy

Feeling tired does not have to be a way of life.  As you become more aware of the signs and symptoms of what the causes of fatigue are, it may help you not only prepare for it, but also take the bull by the horns and do something about it.

Tiredness may just be a symptom of your lifestyle.  It may be time to simplify a bit by limiting late nights at the office or socially.

Nutrition and Vitamins Help with Energy

Some people find that a change in diet or even supplementation may help with their fatigue.  Some possible vitamins that are known to help with increased energy levels include:

• Taking a good multivitamin to make sure you get your core vitamins and minerals 
• Eating a healthy diet - eating 5 to 6 small meals a day increases metabolism 
• Getting a good dose of exercise a few times a week outside or in the gym 
• Vitamins C and B Complex, like a vit b12 energy booster, also neutralize feelings of fatigue 

Other nutrients such as magnesium, bee pollen, NADH (Nicotinamide adenine dinucleotide), and L-Carnitine, are thought by some to fend off energy tiredness as well.  Natural energy boosters, including Gingko biloba, Maca, and especially Siberian ginseng, a potent energy booster are also thought to help when you are tired.  Always talk with your doctor or pharmacist before taking herbal energy supplements and options for chasing away that tired feeling.  It is a good idea to educate yourself before beginning or taking any new supplement.  There are sites that can help you understand what is out there:

• Office of Dietary Supplements, National Institutes of Health
• Mayo Clinic Drug and Supplements Web Page
• Nutritional Strategies for Treating Chronic Fatigue Syndrome

Feeling tired all the time is no way to go about life. If you find yourself in this rut day after day, take the initiative to fight your fatigue and get yourself back to that happy, healthy state.

My tired is a happy tired from my sweet little girl and is, hopefully, short lived.  Don’t live tired!

Tell us what you do to fight that tired feeling!

Kate M. D'Imperio
Contributing Writer

Save On Your Pet Prescriptions

For most of us, our pets are part of our family. They are children, brothers, sisters... heck, I consider my brother's cats my nephews!

According to the ASPCA, 62% of all households in the United States have a pet.  We animal lovers always think that our pets are never going to get sick and will live forever.  I know I do!  But when our four-legged child, brother, or nephew needs pet medicine like antibiotics or a heart medication, what do you do?  The truth is...our pet health is not something we plan for!

My doberman, Mya, gets frequent bladder infections.  Since she can only bark at strangers who walk by and not talk, she tells us by laying at the door all the time rather than in her dog bed.  Every couple of months, we go for a car ride because my sweet pet needs a veterinary visit.  It's the same routine: our pet vet samples her urine, shakes her head, and hands us a bottle of antibiotics.  

My three nephews-all in good pet health!

My dobe Mya has been
prescribed a few pet prescriptions!

Keeping my pets healthy is one of my priorities, but it's a tough pill to swallow sometimes.  Every time I head to the counter after one of my pets gets checked out, I cringe because if I need medication, I can never predict what my bill will look like.  I like surprises, but not that kind of surprise! 

Recently, I saw a commercial for online discount pet pharmacy and thought I would do a little research to see if that was a way to keep my pets AND bank account healthy!  After I played detective for a hot minute, I realized that online pet pharmacies may be an alternative to purchase cheap pet medication.  However, buyer beware!  Although there are reputable internet pet med pharmacies out there, there are also fraudulent ones.  Don't take a chance with your pet's health.  Make sure the online pet pharmacy you choose is certified.  One such certification is from the National Association Boards of Pharmacy who accredits online pharmacies for dispensing prescription drugs for animals.  The certification is called Vet-VIPPS.  This way you know your dog is getting the proper dosage in order to get well.

 Protect Yourself While Caring for Your Pet

Always curious about learning new things, I continued my Sherlock Holmes moment.  I did a little bit more research.  It turns out, in some states, veterinarians can legally deny a patient's request for a written prescription, leaving the patient to either purchase their pet's medication at the vet or not at all.  Crazy, right?

I also learned, however, there is a new act on the block titled Fairness to Pet Owners Act of 2011 that plans to represent just what it says--fairness to pet owners.  If passed, by law pet owners will have the right to receive a copy of veterinary prescriptions, personally or electronically, to take to a pharmacy that fills pet prescriptions if they choose.  In some states where it is legal to write pet prescriptions, veterinary practices are charging a fee to write out a prescription to use elsewhere.  They also make patients sign a waiver saying the practice is not responsible for accuracy of the prescription.  In layman's terms, if you take your pet prescription and get it filled somewhere other than at your vet's office, your veterinarian is not responsible if the prescription is filled with the wrong dosage or even medication.  The law, if passed, will prevent practices from charging a fee for simply writing out a prescription and making patients sign a waiver relinquishing responsibility.  The act was introduced last April and is still waiting to be passed by the house and senate and to be signed by the President.  

In the meantime, if  the cost of your prescription pet meds is causing you to roll over and play dead, there is help!  Another option for caring for our four-legged friends is pet insurance.  Yes! Pet insurance!  ASPCA provides  Pet Health Insurance  coverage for your best friend that comes in four different tiers of coverage.  With over $50.96 billion spent on our pets in the United States last year (American Pet Products Association), pet insurance is becoming more common and a way to reduce the costs to keep your pets healthy and your dog's tail wagging and cat purring.

For those who don't have pet insurance and live in a state where your veterinarian can prescribe your pet a medication, check out the FamilyWize prescription discount card.  The program covers all FDA-approved medications.  Since most pet medications are human medications, you will be able to save an average of 35% on your pooch's prescriptions.

Krysta W.

Respect Your Elder-berries

I have to be honest.   Elderberries, or Sambucus, are not one of the first berries that come to mind when I think “berries.”  But all of that is about to change.  It turns out the health benefits of elderberries are too awesome to be ignored.  According to those in the know at herbwisdom.com, the elderberry:

• Is a powerful antioxidant
• Lowers cholesterol
• Improves vision
• Boosts the immune system
• Improves heart health

This little berry can be taken and is effective for coughs, colds, flu, bacterial and viral infections, and tonsillitis.  According to a study done in Norway and published at Pubmed.gov, a random study was done on influenza patients with the following results, "Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. Elderberry extract seems to offer an efficient, safe and cost-effective treatment for influenza."

Elderberries - a hidden health fruit!

There are also herbalists that believe the chemicals in the black elderberry have anti-inflammatory, anticancer, and antiviral properties.  This is also reflected in the University of Maryland Medical Center article on elderberries.  The benefits of elderberry juice were even used to treat a flu epidemic in Panama in 1995.  Who could argue with health information like that?

Elderberry health benefits can be found in drug stores and grocery stores and even the wine store in items like:

• Elderberry cough syrup
• Elderberry extract
• Elderberry juice
• Elderberry syrup
• Elderberry tea
• Elderberry wine
• Elderberry jelly

The elderberries nutritional information is impressive.  Sambucus elderberry contains vitamins A, B, C and amino-acids.  Other elderberry benefits include carotenoids and flavonoids which have a huge impact on the immune system.  As a food there is a load of nutrition packed in these tiny little berries.  Like many berries with a deep rich color, such as these, some consider them a “Superfood.”

Although elderberries are a great source for vitamins, if you are taking medication of any kind, be sure to check with your pharmacist especially if you are looking for a flu or cold remedy.  It should not replace your medication without the supervision of your doctor and NEVER mix herbs with your medications or with other

Health benefits by the  bunch!

In the Natural

Elderberry plants are not actually plants, but more like a tree.  My sister grows one in her backyard, but they can also be found in the wild.  They typically grow where there is water nearby.

There are some cautions that come with this powerful little berry.  Black elderberry extract is considered safe when used for up to five days, but it’s not known what the effects are of taking elderberry juice extract for long periods of time.

The cooked elderberry fruit is safe for consumption.  But the raw and unripe fruit could cause nausea, vomiting, or severe diarrhea.  Only fully ripe or cooked berries are safe so don't pick it off the tree and eat it!     You should never eat the stems, unripe berries, or any other part of the elderberry plant.  But don’t let fear stop you from enjoying the elderberry syrup benefits or the elderberry juice benefits; it could be just what your body needs.

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise, and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Savings at the Farmer's Market

Ma & Pa produce stand that gets the job done.

I have to be honest with you that I am not a big Farmer's Market shopper.  Mainly because I live in a small rural community and we don't have the big demand for it and we only have a Farmer's Market every weekend.  I know, CRAZY!!!  Not to mention Safeway is only a 30 second drive and when I am in the mood for some good veggies and fruit I don't want to wait for the weekend.  What we do have are the Ma and Pa farms with fruit stands that you can go to and purchase all the fresh produce you want and also plenty of flowers and some nuts.  You can even purchase homemade salsa that will please your taste buds.

Fresh wholesale fruits are a great find.

When I started on my 40 minute trip to the local Farmer's Market to see what kind of money saving tips I could tell everyone, I really didn't know what to expect.  I was actually pleasantly surprised when I got there and saw all the variety of home grown and wholesale products that was offered to me.  When I think of a Farmer's Market I think of fruits and vegetables with maybe some flowers.  To my pleasant surprise it had everything I could think of.  From the typical farm produce you see at market stands to wine, cooking oil, eggs, jams, chocolates, and seaweed.  You name it they had it.  As for the prices, their farm fresh produce wasn't much different from the grocery store prices.  There were some things that were cheaper like my favorite zucchini (3 for $1), plums (.99 per pound), nuts ($1.99 per bag, awesome) and  the flowers (.10 per flower).  I also bought some nectarines for $1.99 per pound which I thought was a good deal since that is what I usually get it for at the grocery store when they are on sale.  I actually went to the store that same day to pick up some things and saw them on sale for .99 per pound.  So that ended up not being better but the Farmer's Market nectarines were locally grown and fresher so it wasn't a complete bust.

Money saving finds in fresh flowers, produce.

I did notice that there were some big price differences with the flowers, nuts, jams, local wines, and homemade products.  I think I would just go every weekend to purchase those products.  I am not a big flower person but when I saw all the different types, I think I became one.  You can do so many different arrangements on your own and save big bucks.  I purchased a bundle of flowers for $2.00, YES $2.00.  That same bouquet at the flower or grocery store would have been at least $20.00.  Just on that savings alone you can pay a little extra for your fruit and vegetables and do all your shopping in one place.  As for the local wines we live just North of Napa Valley so we are still considered wine territory and there are always good deals on the local wines.

Great sauces, wines, and oils were
throughout the Farmer's Market with great prices!

The bottom line on saving at the Farmer's Market is that it all depends on what you buy.  If you are going there solely to buy produce you may not save much. If you are going there to just check things out and browse around and see what kind of deals you can get you will save. I personally just liked the atmosphere of the Farmer's Market and I would go just for that alone.  As for the fresh fruits and vegetables I would purchase what I could get for a good deal since my family isn't too picky and whatever I brought home they would eat without any complaints.

The Farmer's Market was very lively but quaint at the same time and not to mention smelled great.  When I left I felt healthier and more peaceful for some reason.  Call it coincidence or maybe since I knew I was buying healthier and giving back to my community I felt better about myself.  Just that alone will get me back to the Farmer's Market next week.

Marci
Contributing Writer

“Peach-y” Keen Nutrition

Indulge me for just a moment, and give yourself a treat.  Now… picture yourself walking on a beautiful hillside.  You see a peach tree… and approach it curiously.  Reaching up you pick a beautifully ripe peach.  Now smell it, and savor that fabulous aroma.  Slowly you take a big bite of this incredibly juicy fruit.  Enjoy the sweet flavor that only a ripe peach can have.  What a treat for all the senses.  This fruit is luscious to look at, touch, smell, and taste.  What more can you ask for from a food?  Well, in this case, we can also ask for great health benefits because peach's nutrition is amazing!  The plain peach fact is that the nutritional value of peaches can improve your health!

Sweet, juicy peaches - a yummy summer treat!
Should we say "A Peach A Day?"

Peaches, actually, originated in China where eating for health is not only a priority, it is a mindset.  A “mindset” we would be wise to adopt.  This delectable fruit was believed to increase longevity, and for good reason.   Here are some of the nutritional information of peaches:

1. Potassium:  Peaches provide a high source of this mineral. A deficiency in potassium can cause fatigue, anxiety, muscle weakness, skin problems, poor memory, hypertension, cardiac arrhythmia, congestive heart failure or heart deterioration, and vibration in your ears.
2. Beta-carotene:  The body changes beta-carotene to Vitamin A. It is essential for supporting your vision, skin, healthy bone growth and your immune system. As an antioxidant vitamin A helps skin to repair, stay moist, and produce the enzymes that stabilize the production of collagen. If you’re after strong, silky locks, you’ll want to remember that vitamin A is also good for your hair. 
3. Lycopene and lutein:  Also part of the carotene family, these elements give color to the peach. They help prevent macular degeneration, cancer, and heart disease.
4. Fiber:  Fiber does a body good and you can find two types in peaches have two types:  insoluble fiber, which doesn't dissolve in water and soluble fiber, which does. Insoluble fiber is good for you because it collects water and increases the bulk of the stool.  Helping you push more of the waste out. This means your body can absorb more nutrients.  Soluble fiber is equally important.  It takes longer to break down which helps control blood sugar and it binds with fatty acids to help control cholesterol.  
5. Vitamin C:  This antioxidant helps fight cancer by improving the immune system and preventing cellular change.
6. Iron:  When you eat a peach, you get almost as much usable iron as spinach. Eat up ladies!

I used to live in Georgia where growing peach trees is an art form.  There are many peach tree varieties around the world.  The sweeter varieties of peaches include the Donut, Elberta, Frost, Hale-Haven, Harken, Honey Babe, O'Henry, Polly White, and White Lady.  Needless to say, making recipes with all of these varieties of peaches in them was also an art form in Georgia.  There are no shortage of fresh peach recipes from peach desserts to muffins, drinks, and even main entrees to be found on the internet and cookbooks.  Since I appreciate, and revere, the philosophy the Chinese hold in regard to food, I have yet another nutrient packed green smoothie recipe with peaches to help you build a strong body, mind, and spirit.

“Peachy” Green Smoothie

• 2 peaches, sliced and pitted
• 1 banana
• 3 large handfuls of spinach
• 1/3 cup Greek yogurt (honey flavored)
• 1 tbsp. agave sweetener or honey
• 1 cup water

Mix all the ingredients together and enjoy!

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Narcolepsy A Matter of the Brain

Below is a picture of my daughter.  She is beautiful and vibrant and leads a busy life...but her daily life is a life of exhaustion.  Why?  She has narcolepsy.  Even when she was little she never slept through the night.  We thought perhaps she had sleep apnea, so when we had her tonsils taken out we thought her sleep would improve and it did slightly.  But as a preteen she also had Lyme's disease after which her sleep problems worsened along with her health.  Is there a correlation?  New studies may show some correlation between Neurological Post Treatment Lymes disease and narcolepsy / chronic fatigue, but nothing conclusive yet.

Is she sleeping or is she awake?
Narcolepsy affects many!

Whatever the cause - it is a frustrating autoimmune disease that can wreak havoc on your sleep and your life!

My daughter does not have the type of narcolepsy where if she sits she falls asleep, which is how most people envision a narcolepsy sleep disorder.  Instead her brain really doesn't know when she is supposed to be asleep or awake.  So if she is sleeping and dreaming, those dreams actually are real and she acts them out.  When she was younger, she had a loft bed.  She was in one of her lucid dreams (narcoleptics reach REM (Rapid Eye Movement) within the first few minutes of sleep, whereas other people fall into REM sleep about 100 minutes into sleep).  She thought her mattress was falling on her so she jumped over the side and out of the bed.  It is five feet off the ground.  Luckily she didn't get hurt.  That is the sleep side of her life.

The awake side is a little more scary.  Two years ago while starting school to be an aesthetician, she was driving and missed her exit.  She called me in a panic.  We have learned that part of her neurological sleep disorder means she doesn't go anywhere new without someone else taking her there first.  (This is also part of a learning disorder - visual perception processing disorder. But that is another blog.)

I told her to tell me where she was and we got her back in the right direction.  During this time however she confessed, "I think I fell asleep."  She no longer drives any long distances by herself.  In order to drive, she is required to either take a sleeping aid or something to keep her awake.  Because she is small in stature; the medications really mess with her.  There are prescription medications for narcolepsy treatment, but you need to check with your doctor and pharmacist to see which is best for you.  Because of her physical responses, she has opted for natural alternatives.  She may go back on the sleep medication however, which is highly regulated and unusual in its dosages, but at least helps her sleep.

My daughter is now 20 and through my research has new hope.  She doesn't feel so alone with this disease.  Because it isn't just the sleep. She suffers from narcolepsy with cataplexy.  This is when her body physically goes to sleep although she is awake.  She is not alone though according to the National Institute of Health, "...one in every 3,000 Americans" is affected by this sleeping disorder.

What is narcolepsy?

The National Institute of Neurological Disorders and Stroke define as:

"Narcolepsy is a chronic disorder of the central nervous system characterized by the brain's inability to control sleep-wake cycles."

There are many studies and reports on narcolepsy, but this site provides clear and simple information on narcolepsy.

Although my daughter has adjusted her life and doesn't let it stop her from having fun, my biggest concern for my daughter and others like her is that a lack of sleep associated with sleeping disorders can cause health problems.  "Even the loss of one hour of sleep time that accumulates for several days can have a powerful negative effect on daytime performance, thinking, and mood", according to the Sleep Foundation's Sleep Wake Cycle Study.  And even more astounding is the Center for Disease Control article on sleeping problems which indicates, "Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression—which threaten our nation’s health."

If you have narcolepsy, another type of sleep disorder, such as insomnia, sleep apnea, or restless leg syndrome (RLS), or have problems falling asleep, then I would encourage you to see a doctor and get a sleep study test.

A lack of sleep can cause difficulty in your daily lives and wreak havoc on your health.  So improve your life and your health and get help with your sleep.  To find out some of the health risks and how to sleep better, check out our other blogs:

• Problems Sleeping and Health Risks
• Help Me Sleep
• Foods That Help You Sleep

At FamilyWize we truly seek to help you find not only affordable prescription medications for sleep disorders, but help you find ways to live healthy.  If you suffer from a sleeping problem, check our Drug Look-Up Tool to see if we cover your sleep medication and can help you get a discount on your prescription medicine.

Donna Cornelius
Content Manager and Editor for FamilyWize

Type 1 Diabetes - Snack Helps

When you think of healthy snacks for your kids you probably think of fruit, baby carrots, granola bars, and maybe popcorn without the butter.  But what if your child has Type 1 Diabetes, would it be the same kind of snacks?  In most cases yes, but in small amounts.  When your child has Type 1 Diabetes it is a whole new ball game on what is considered “Healthy.”  When you hear about diabetes and food to avoid it can get a little overwhelming and you shouldn't feel that way.  The simple rule of thumb is to stay natural and eat healthy.  It really isn't that difficult.  Selecting the right food for diabetics is actually learning how to eat healthy and developing a healthy lifestyle that everyone should be doing anyway.  Good food for diabetics is also great food for people that don't have diabetes.

The easiest way to figure out a healthy snack for a child with Type 1 Diabetes or even a good diet for Type 2 Diabetes is to know how much carbohydrates and fat grams are in the snack and the amount that is being taken in.  Diabetics can’t take in high carbohydrates or fat mainly because it causes their blood sugars to spike.  If you stick with low carb and low fat snacks and stay away from sugary and high fat snacks (fruit snacks, cookies, chips, crackers, ice cream, candy, canned or dried fruit etc...) you will be fine and so will your child.  You won’t have to always be worrying and it makes everyone’s life a lot easier and less stressful.

Since I work with children all day long at my preschool and see what they like and don’t like; I came up with the top 10 snacks of what I consider would be good food for a child with diabetes that will satisfy their craving/snack attack and make Moms happy, too. 

Leaning tower of bananas & peanut butter

1. Trail mix (over the age of two)
2. Low fat string cheese
3. Melon balls (make people out of them with toothpicks)
4. Carrots or cucumbers with a tablespoon of ranch (little added zing)
5. Grapes (frozen grapes are great in the summer)
6. Apple wedges
7. Rice cakes with all natural fruit spread or peanut butter
8. Banana slices with peanut butter (make the Leaning Tower of Pisa by alternating banana slices & peanut butter
9. Low fat popcorn
10. Best for last -- low fat frozen yogurt (I just tell them its ice cream and they don't know the difference.)

Make sure the peanut butter you use doesn't have any added sugars and also that your child is over two, just in case of any nut allergies.  If they do have allergies you can easily substitute peanut butter with low fat cream cheese.

You know your child best and it just depends on what your child likes to eat.  My top ten above are the foods that almost all my preschoolers like and will eat without complaining.  When they are happy; we are all happy!  Your child may also like these suggestions if you want to mix it up so they don't get bored with the same food. 

• Rolled up turkey meat in lettuce or just plain
• Cherry tomatoes
• Pears 
• Celery with low fat cream cheese or peanut butter
• Yogurt covered raisins (not the best for their teeth, but the kids love them)
• Peaches 
• Strawberries
• Cottage cheese and fruit
• Snap Peas (another popular veggie, but either they love them or they turn their nose at them)

Snack time bowl idea is a win win for everyone!

Snack Time Bowl Ideas

If you need some snack time help I would recommend putting a bowl in the fridge or on the counter with your child’s favorite snacks already prepared and ready to go.  A lot of kids will grab a snack that is convenient rather than healthy.  What we do in our home is keep a big bowl full of fruits and vegetables that are individually wrapped in baggies.  All my girls have to do is grab the snack and go.  Not only is it convenient, it also gives them the right portion amount.  You can do the same on the counter for dried snacks.  Divide the low carb and low fat snacks into individual baggies and  place them in a bowl and then they can grab a bag at snack time.  This will also help you know how many carbohydrates they are taking in and it will be easier to keep track of their blood sugar levels.  If you have very small children only bring the bowl out during snack time so they aren’t trying to grab a snack every 10 minutes.  The bowl gives them options and they will feel like they have some kind of say on what they are eating.  It’s a “Win Win” situation for everyone!

Enjoy all these snacks ideas that promote good food for diabetics and children that have Juvenile Diabetes.

Marci
Contributing Writer

Feeding Type 2 Diabetes

Food - our society loves food, however, too much of a good thing can be bad for a person and lead to serious health issues like diabetes.  In fact, Type 2 diabetes statistics reveals that 90-95 percent of diagnosed cases of diabetes are connected with overweight and obesity. And the number of children being diagnosed with type two is climbing.

Type 2 diabetes can lead to serious health issues.

We hear all about diabetes on commercials and in the news, but what exactly is it?  According to the National Diabetes Education Program (NDEP) type 2 diabetes means that your body does not make enough insulin nor does it use insulin effectively to regulate your blood sugar.  This can lead to serious health complications such as heart disease, stroke, eye and kidney problems.

After a blood test last year, my doctor sent me a note in the mail telling me that I am pre-diabetic, meaning that my fasting sugar level was higher than it should be, but not high enough to diagnose type 2 diabetes.  I asked what I should do. The answer was lose weight, eat healthier. Watch carbohydrate intake. But the question lingered, "What if I develop full-blown type two diabetes anyway?"

I learned there is a connecting factor between weight and diabetes; and type two diabetes is linked to obesity.  The National Diabetes Information Clearinghouse (NDIC) states that 80 percent of people with type 2 diabetes are overweight or obese.  People managing type 2 diabetes should continue their prescribed treatment and work with their doctor and/or diabetic counselor, however, organizations studying diabetes say that losing weight and maintaining healthy nutrition can lower blood sugar, making the challenge of this serious disease much easier to manage.

Weight Control Helps Control Diabetes

Web MD states that losing 5% to 10% of your body weight significantly reduces blood sugar levels.  Some diabetics, with the advice of their doctors, have been able to stop using insulin altogether.  The American Diabetic Association (ADA) recommends cutting about five hundred calories per day by cutting down all food groups:  proteins, fats, and carbohydrates.  So what is the recommended daily percentage for each food group?

• Proteins: 10% to 15%
• Fats: 30%
• Carbohydrates: 50% to 55%

American Dietetic Association spokeswoman Christine Gerbstadt, M.D. recently told Web MD that carbohydrates have the biggest effect on blood sugar levels because they are broken into sugars faster than fats or proteins.  Two concerns for diabetics are high blood sugar level and low blood sugar level.  Since insulin is used by the body to control blood sugar, a spike might not be handled well due to too much insulin or not enough. Complex carbohydrates, such as whole grains and vegetables, are absorbed more slowly. They lower the risk of spikes in blood sugar when eaten. The more slowly our body can digest a food, the more slowly the food is turned into sugar.

Fruits and vegetables are healthy foods for type 2 diabetics.

Luigi Meneghini, M.D., director of the Kosnow Diabetes Treatment Center at University of Miami School of Medicine, advises undertaking a weight loss plan while working with a doctor and a diabetic nutritionist because it is important to monitor insulin levels in order to avoid high or low blood sugar levels.

Is there a diabetic diet and are there many recommended foods for type 2 diabetics?

What can a diabetic eat?

A diet that incorporates superfoods and whole foods like fruits, veggies, proteins and complex carbohydrates.  Another food that is recommended by the ADA are  superfoods.  These are foods that are low in calories, fat and starch, but rich in nutrients such as minerals, vitamins, and fiber.  They keep you fuller longer, help to maintain a healthy weight, and lower blood sugar.  Of course, the ADA also warns that even too much of good foods will add unwanted calories, so portion control is necessary.  The portion size plate on Web M.D. can help with understanding correct portions in each food group.  You can also refer to two previous blogs that may provide insight on portion sizes:  Healthy Eating Serve It Up and The Blue Plate Special: Food Serving Size.

What are these super foods and what is so super about them?

• Beans - high in fiber and protein, low in fat
• Dark green, leafy vegetables - low in calories and carbohydrates
• Whole grains - high in nutrients, folate and are digested more slowly than other starchy carbohydrates
• Fish high in Omega-3 fatty acids - salmon is high in Omega-3 fatty acids
• Citrus fruits - contain soluble fiber and vitamin C
• Nuts - an ounce of nuts is a source of healthy fats, fiber and are a good snack for controlling hunger
• Berries - high in antioxidants, fiber and vitamins
• Tomatoes - contain vitamins C and E plus iron. (Grape tomatoes make a great in-between meal snack instead of candy or chips.)
• Fat free milk and yogurt - high in calcium and fortified with vitamin D
• Sweet potatoes - great source of fiber and vitamin A

Balance is key, however contrary to what I previously believed carbohydrates are an important part of a type two diabetes diet.  We should have 50% to 55% of them per day.  That's half our calorie intake!

How do we do that without risking diabetes, or worsening it?  The ADA recommends eating whole grain carbohydrates instead of refined grains:  brown rice and whole wheat pastas versus white rice and pastas.

The benefits of  whole grain:

• Provides needed fiber and nutrients
• Longer digestion, which means:
• Longer fuller feeling
• Higher utilization of calories for energy
• Lesser breakdown of carbohydrates into sugars
• No spiking of sugar unlike chips, candy, and cake and other foods a diabetic should avoid.

Other tips for healthy eating as indicated by Web M.D. that help lower blood sugar and help us get the right amount of healthier carbohydrates are oatmeal, broccoli, spinach, green beans, strawberries, salmon and lean meats, cinnamon, and plenty of water!

Even with proper food some people may need medications.  If you use prescription medications for the treatment of type 2 diabetes, the FamilyWize discount prescription drug card can help you manage the cost of your prescription drugs and medical devices like: anti-diabetic (non-insulin), diagnostic and dietary products, and insulin.

You can get your free card on the FamilyWize website.  You can also use the drug look-up tool to see if your medication or device is covered.

After studying this information, I realized that although dieting is a challenge and losing weight can be difficult; it can be made easier by becoming knowledgeable about diabetes and diet.  The more I study about weight loss for diabetics, the more I realize that it's more about what we CAN eat and include and less about what we shouldn't eat or cannot have.  Basically we don't have to diet harder, we need to eat smarter.

Caroline Carr
Contributing Writer

Pool Savings - Healthy Solutions

My Pool Oasis

We are in the thick of Summer and I am sure a lot of you are thinking it's time for some pool fun.  Some of you may have pools and some of you are thinking that you need to get one.  As for my family, we do have a pool and I don't know what we would do without it.  Our teenage girls are fishes and pretty much live in it all summer along with all their friends.

When we first decided to build a pool my husband Phil searched through a lot of information on regular chlorine pools and the new rave of salt water swimming pools.  As for me I just wanted something that didn't turn all our hair green or leave our skin feeling starchy and smelly.  So of course I said a salt water pool all the way.  I really didn't know if it was better for us, all I knew is that my hair wouldn't look like the Wicked Witch of the West by the end of summer.

Who wants to go swimming?!

With all of Phil’s research we decided to go with the salt water pool mainly because he is a penny pincher and this was the cheaper route plus the benefit of lower swimming pool maintenance.  In addition to big savings, we also discovered this was a healthy pool solution for a family who swims all summer long.  Our choice of swimming pool water means my family has green free hair, soft skin, and every now and then we get a taste of salt that makes us feel like we are at the ocean.  Plus Phil doesn’t have to work too hard to keep it looking crisp and clean.

Salt Water Pool Information and Supplies
The original set up was about $400 (we have a 30,000 gallon pool), which paid for the salt water system and the 12 bags of salt which lasts all summer.  We built our pool six years ago and since then the cost of a salt water system has almost doubled, but it is still worth it since you are not always having to go buy chlorine.  The generator actually regulates the chlorine through the salt that you initially add in the beginning and keeps the pool’s chemicals balanced.  So instead of having to check the pools chemicals everyday and constantly maintain it; the generator does it for you.  The generator has its own little brain that thinks for you.  The salt level has to be between 1600-2400 parts per million and if it isn't, the generator will let you know if it is too high or too low.

Marco....Polo....pool fun.

What's Lurking in Your Pool

I have to admit that I never checked into the health aspects of a salt water pool until after we built one. Then I started to wonder what the effect of chlorine in the water does to you and can chlorine cause any health issues?  I decided to look into the health benefits of salt over traditional chlorine pools.  I found out that both salt and chlorine pools disinfect and kill the germs that naturally occur.  The difference is that in a chlorine pool the levels of chlorine are harder to keep under control and this can cause germs and bacteria to form more quickly if the levels aren’t maintained correctly.  Traditional chlorinated pools also have a lot more chemicals then a salt water pool.  With a salt water pool you have the salt generator to maintain it at all times and you are less vulnerable to having unwanted germs in your pool.  The generator keeps a steady and continuous supply of chlorine flowing through the pool which keeps the chlorine levels at the recommended amount.  If they aren’t maintained you will definitely know.  Have you ever been in a pool and all of a sudden your eyes start stinging and then they become blurry or the odor of chlorine is so bad that you want out?  These are big signs that the pools chlorine levels are out of whack and chemicals are on overdrive. Studies at Southern Illinois University School showed that swimmers who have been in a poorly chlorinated pool have had asthma like symptoms, lung irritation, red irritated eyes, and skin rashes.  Once I read that, I knew we made the right decision on going with the salt water pool.  

I hope this helps you choose the right pool for you.  If you are looking to save on pools, then salt water pools are for you.  You will also have a healthy pool and have huge chemical savings down the road.

For us, it is so nice to have a refreshing plunge in the heat of the day into a pool that is odorless, clear, and free of unwanted harsh chemicals and germs.  We definitely have a healthy and fun pool that everyone can enjoy. 

Back dive or half twist, diving into a healthy pool is fun!

Healthy Eating - Serve It Up

Do you live to eat or eat to live?  Food in our society serves several purposes: taking in proper nutrients, maintaining health, and let's face it, being satisfied! It is also a big part of our social lives - so many a gathering over food!

Sooo many food options - diet or pleasure.  However, whenever I diet, it often leaves me wondering, "Where is the rest of the food?"  Diet is often viewed as what we cannot eat with a focus on how to portion control as a way of cutting down.

Diet definition Dictionary.com) - food and drink considered in terms of its quality, composition, and effect on health

New Perspective

• What if we looked at the problem as if we simply don't eat enough (of the right foods)?  
• What if we were more concerned with healthy eating, less about small serving sizes and letting the scale take care of itself? 
• What if we rearrange our refrigerators, picnic tables, and holiday feasts so that healthier, more filling foods are within easy reach and more appealing to the eye and palate?

Sounds great, right? But you're probably wondering how much time and effort this will take. Well, it's actually quite easy. 

I Can See Clearly Now

A study published in Environment and Behavior clued me in on healthy eating.  Researchers Gregory J. Privitera and Heather E. Creary found that when a group of college students were given a choice between food placed in bowls closer to them and food in bowls that they had to walk to, they chose food from bowls within arms reach.  Students also chose larger food servings from food placed in clear bowls than food placed in opaque bowls. Being able to see the food makes it more visually appealing and more likely to wind up on our plates than food served in ceramic or opaque plastic dishes.  Check out some more insights at Science Daily.

I even go for the clear view.  At the supermarket I look for fruits, vegetables and proteins packaged in clear containers. What's more disappointing than coming home with those juicy red strawberries only to find that the ones on the bottom are not ripe or worse, overripe and not edible? I like to see what I am getting ahead of time.

A clear view of healthy foods promotes healthy eating.

Tip:  Put it to work in the refrigerator. Keep healthy foods, fruits and vegetables, in clear bowls or plates and move them to the front of the shelves for easy reach.  Store sugary snacks and high calorie foods to the back and keep them in opaque containers.  This will discourage choosing them at snack time.

Serve It Up The Right Way

Reaching for a crisp, juicy apple and an ounce of fat-free cheese is a tasty and filling snack that gives energy and satisfies for a longer period of time than a cookie or piece of cake. Cutting up a piece of fruit, pairing it with a low-fat protein and serving it on a small dessert plate is a great way to achieve portion control.  The snack will look like more when served on a smaller plate, creating the illusion of more food.  Creating the perception that there is more when there is less will keep us fuller and make us take less. (Portion Tricks)

• Keep smaller dishes and paper plates available for company and use them at all meals. A good portion plate should be about six inches in diameter, according to the Journal of Consumer Research. Eliminate the "dinner plate" and think of the smaller dishes as healthy portion plates.
• Put away those large serving spoons and use teaspoons or tablespoons instead. People will take less and save calories. 
• Even using tall, skinny glasses for beverages tricks us into thinking we are drinking more than if we use short, fat glasses. 

Barbara Rolls, Ph.D., author of Volumetrics (Harper Collins, 2000), discovered that giving healthy foods more volume aids portion control for weight loss and healthier eating.  Adding pureed vegetables, like squash and cauliflower, to soups, sauces or even macaroni and cheese will add volume to these dishes without adding calories. Therefore, we can eat more food but consume fewer calories. We can even go back for seconds. By using healthy eating tips like these, we can confidently say, "Super size it!"  

Super size vegetables for healthy eating.

Tips on healthy portion control:

• Eat a small appetizer before a meal
• Add vegetables to everything, whole or pureed
• Choose a smaller plate
• Add protein servings (energy)

 Determining what is a serving size on the go is easy.

• A correct portion size of meat is about three ounces. (Imagine a deck of cards.) 
• A serving of nuts and seeds is about the size of a ping-pong ball 
• A serving of beans is about the size of a billiard ball. (Portion Sizes)

Eating healthy and nutritionally isn't just about what or how much we eat. It's also about the sizes and colors of the dishes and utensils we use as well as perception.  In a world where we often eat on the run or as an after thought and we tend to eat our food very fast, without giving our brains time to notify our bodies that we are full, choosing smaller plates, dishes, and serving utensils can help us control our portions, our health, and our weight.

Caroline
Contributing Writer