Lemonade out of Lemons

I went to my first physical therapy appointment on Friday.  I have a nice, young, female therapist (Nicole) who went over my MRI report with me.  After hearing about all the issues I have going on with my back it's a wonder I can walk!  Up until the beginning of January when the sciatica pain began, I didn't have a clue I had any back problems whatsoever!  I have scoliosis (curvature of the spine) in my lower back, a herniated disc in the lower lumbar area and also signs of (Annie!?) spinal stenosis (narrowing of the open spaces within the spine which can put pressure on the spinal cord and the nerves that travel through one's spine.)  OY!  It's so surprising to me because I've always been able to work hard, lift heavy things, do strenuous exercises and activities,,, so maybe that's the problem... me doing all those things like I think I'm still a teenager.  Well, despite all that, I still feel like a teenager.

Here's what my first physical therapy was like:  after we went through the report and she had me do a few things to show her my strength and flexibility, I spent 15 minutes on "the rack!"  That's what I call it anyway... it's actually called "traction."  You put two corset like things on:  one below your bustline and one on your lower hips.  You lay on your back on a table with a warm pad underneath your hip area and the machine alternates with 15 seconds of stretching you (like the Medieval rack) and 15 seconds where it releases the tension.  This is to help your spine decompress, I guess.  The I spent about 10 minutes on my stomach while a PT aide gooped my back with a warm gel and used a ultrasound wand-like device.  That was rather pleasant.  Then Nicole took me to their exercise room and showed me a few exercises on some of the equipment.  She was way "babying" me and it almost made me laugh... if she only knew the exercises I'm used to doing with weights, etc... Oh well, I guess it's good to go slow.

So I have to go to Physical Therapy (I will use PT from now on) 3 times a week:  every M, W, & F at 9 AM.  Caligurl (if she still reads my blog) will appreciate this... I'm looking at this as if I now have my own personal trainer so what do I need?  Outfits!  So I went shopping on Saturday and bought some cute exercise clothes and some new shoes.  Since I won't be running I thought these would be perfect.  They are Skecher's Go Walk.  My outfits have hot pink trim so I thought the black shoes with pink trim would be best.  They are very comfy and you can wash them in the washing machine.

MUFA's

MUFAs...whatfa's?  Poor Jeff, he knows he's always in trouble when I'm watching another Dr. Oz show with pen and notebook in hand.  Our latest additions to our healthy diet are MUFAs.  MUFAs (pronounced moo-fah) are monounsaturated fatty acids, plant-based fats found in some of the world's most delicious foods—avocado, nuts and seeds, oils, olives, and dark chocolate! Studies show that these good-for-you fats enhance heart health and protect against chronic disease. And now the latest research shows that these dietary superstars may even target fat where it's hardest to lose—in your belly!  You have to eat MUFA's in moderation.  If not, the alternative title for this blog post would be "My healthy diet is making me fat!"    Here's a list of MUFA's and the calories for each.

NUTS/SEEDS - 2 Tbsp, raw or dry roasted unsalted, 1 cup for edamame
	Almonds - 164 Almond butter - 202 Brazil nuts - 186 Cashews - 163 Cashew butter - 188 Hazelnuts - 178 Macadamia nuts - 203 Pecans - 196 Peanut butter, natural, crunchy - 188 Peanut butter, natural, smooth - 188 Peanuts - 166 Pine nuts - 191 Pictachios - 161 Pumpkin seeds - 148 Soybeans, boiled (shelled) - 298 Sunflower seeds - 165 Sunflower seed butter - 186 Tahini (sesame seed paste) - 178 Walnuts - 185
OILS - 1 Tbsp
	Canola oil - 124 Flaxseed oil - 120 Olive oil - 119 Peanut oil - 119 Pesto sauce - 80 Safflower oil - 120 Sesame oil - 120 Sunflower oil - 120 Walnut  oil - 120
OLIVES - 10 for olives, 2 Tbsp for tapenade
	Black olives - 50 Black olive tapenade - 88 Green olives - 50 Green olive tapenade - 54
AVOCADO - one quarter cup
	Avocado, California - 96 Avocado, Florida - 69
CHOCOLATE - one quarter cup
	Semi-sweet or dark chocolate chips - 207

MUFA's are a major part of the Mediterranean Diet.  We bought black olive tapenade and pesto at Costco.  We always have Costco's mixed nuts on hand as well as dark chocolate and avocado.  A typical MUFA meals has 3 oz of lean protein, 1 complex carb, unlimited veggies and 1 MUFA.  Each meal should be 350 calories or less.  Don't even get me started on PUFAs!

Update on the boys... Ryan is feeling better but Jacob is still running a temperature.  He doesn't quite understand the concept of a fever.  He keeps saying it's hot in the house.  He was at the doctor on Thursday and they say it's not the flu.  Not sure how they came to that conclusion.  Hopefully they'll both be better after the weekend of staying warm and cozy at home.

Get in the Picture!

A while back, Katie Couric had a show about how moms (and grandmothers) are rarely in the family photos.  There's always a reason/excuse.  I'm the photographer, my hair's a mess, I don't have my makeup on, I look too tired, I've gained too much weight....and on and on.  But the result of all this is we are erasing ourselves from our children's (grandchildren's) lives.  Here's the article that spurred the show.  It's really very touching and I think you should read it if you're guilty of this, too.  I'll bet any mom will not be able to read it without shedding tears.  And here's a short clip of the Katie Show about it.

So I went through Jeff's Disneyland photos and found one of Ryan and me that was nice and that I could print and put in the "I Love My Grandma" frame that has sat empty since he was born five years ago.  We are riding on Dumbo together.  I want him to remember his Nani and how much she loved him.

  

So about my 3 Day Detox Cleanse.  I made it through it but it wasn't easy.  The breakfast and dinner drinks were tolerable but the lunch time smoothie was the worst!  I could barley choke it down.  It was thick and chunky!  Ewww!  But the end result of the 3 days was I lost 4 pounds!  I wasn't even trying to lose weight.  Wouldn't you lose weight too if you had to drink this?

  

Be Afraid...

...be very afraid!  That's what Jeff thinks when he sees me watching Dr. Oz with pen and paper in hand.  He knows it's going to end up costing him money!  For example, recently there was a show about how you can look like you've had a facelift (well, look younger not weird like some facelifts) with just a few products.  They had dermatologists and plastic surgeons on and they said they'd lose business if people followed their suggestions.  HERE'S the link to what you need to use.  The first thing is topical Vitamin C.  I ordered some Kiehl's from Nordstrom's.  The 2nd is a supplement that you take orally:  Phytoceramides.  I cannot find this anywhere!  It's all sold out or backordered.  The 3rd is a power facial cleanser.  It's like an electric toothbrush for your face.  I found one at Costco by Oil of Olay.  HERE's a short video from the program "How to Fake a Facelift."

All of that was a week or two ago but the latest "Be very afraid" moment for Jeff was when I printed out Dr, Oz's "3 Day Detox Cleanse."  Check out that link because it even comes with a shopping list you can print out.  Here's what they said:  "Eliminate harmful toxins, restore your system, and reset your body with this detox cleanse from Dr. Oz. All you need is 3 days, a blender and $16 a day!"  Look Jeff, only $16- such a deal!  So off I go to Sprouts and Costco with my printed copy of Dr. Oz's 3 Day Cleanse.  I knew I was in trouble when I saw that the lavender drops for the Ultra Detox Bath were on sale for $8.99.  Seriously?!?  Okay, now I get it.  They are figuring what a few drops of lavender oil would cost and ignoring the fact that YOU HAVE TO BUY THE WHOLE BOTTLE!  So you can see where this is going... by the time I bought ground flaxseed, coconut oil, coconut water, almond milk, almond butter, a bottle of probiotics (no they won't just sell me 3 pills) and all the fruits and vegetables, I had a bill of over $70.00 at Sprouts with more to buy at Costco!  Yes, I'll have plenty of the staples left over but we got a big laugh over my $16.00 a day 3 Day Cleanse.  By the way, I'm still picking out kale from between my teeth.  Looking forward to that relaxing bath tonight though.  Maybe Jeff should have one, too!

Farm Fresh to You

Our friends Chris and Liz use this service and yesterday there was a Groupon to try it so I bought it.  It's $31.00 worth of fresh organic fruits and vegetables delivered right to your door for $15.00.  The company is called Farm Fresh to You.  If you decide to keep the service, you can choose to have your box of goodies delivered weekly, every other week or even once a month.  We'll try it and see if we like it.  You can go on their website and customize what is delivered to you if you want certain things left out.  For example, I am not a fan of melons other than watermelon so I can choose to omit that and have things like berries, peaches, etc... delivered.  I used to love it when we had a milkman but once the kids grew up, we didn't use enough dairy products to make it worthwhile.  Here's a sample of the veggies you might receive.

    

I am having trouble finding time to visit because Ryan is not taking naps.  He'll be 5 soon so I guess I'm expecting too much.  He told me yesterday, "Nani, I had a nice day."  We took the boys to a park in the morning, then we did a little shopping at Sport's Chalet and we ended it with lunch out.  I took this photo of Ryan trying on a bike helmet.  He doesn't like wearing them but this one he liked! (Excuse the mediocre cellphone photo.)

Mocktails and Meatless Monday

Good to know that so many of my friends are eating superfoods!  Just to show you I'm not a fanatic about diet, here are a few of my purchases from Costco yesterday.  I didn't find chia but I did find hemp and acai berries.  The Hemp Hearts can be used on salads, cereal or yogurt and the acai berries are in frozen smoothie packs.  I bought some nonfat vanilla soy milk to make the smoothies.  You can add a banana or use juice in place of milk.  And for fun, I bought Crystal Lights new drink mixes:  Mojito and Margarita.

I don't know if anyone remembers but I used to make my "Skinny Margaritas" using Crystal Light Lemonade mix and now they've made actual mixed drink mixes they call "mocktails!"  Do you think they stole my idea?  They also make an Appletini mix.

We had veggie burgers for Meatless Monday and tonight we are having wild caught halibut- also from Costco.  I'm marinating it in lemon, lemon zest, soy, garlic and scallions and we're having stirfry bok choy with minced fresh ginger, garlic and low-sodium soy sauce.  Costco also sells frozen brown rice in individual packets that we will have on the side.  What would I do without Costco?

Tonight on ABC- Concert for the Queen with Paul McCartney, Elton John, Annie Lennox, Stevie Wonder, Tom Jones and Kylie Minogue 

Superfoods

Do you try and eat "Superfoods?"  I have friends who not only eat superfoods but are on a "paleo diet."  A paleo diet is often called the "caveman diet" due to the dietary restrictions.  HERE's a link to information about the paleo diet.  That's a diet I would have a hard time following!  But I am willing to try superfoods.  There are many different lists of superfoods but most include the following and I liked this list because it tells why each food is considered super:

1. Greek Yogurt- regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it’s a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!
2. Quinoa- this teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves. And it’s filled with protein— eight grams per one-cup serving, to be exact!
3. Blueberries- they’re nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds.[2] And studies suggest blueberries may even improve memory!
4. Kale- this rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It’s also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.
5. Chia- Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! . Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.
6. Oatmeal-  high in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism
7. Green Tea- this ages-old health secret has been used as a natural remedy for everything from cancer to heart disease! The secret to this delicious drink? Antioxidants! The main superhero here is Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.
8. Broccoli- this lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke).
9. Strawberries- vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body’s tissues, boosts immunity, and fights excess free radical damage. And the vitamin C in strawberries could help promote healthy eye function.
10. Salmon- this heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays.
11. Watermelon-low in sugar and high in vitamins A and C, this summer treat is the prefect fresh, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease. And the lycopene in watermelon could help protect the body from UV rays and cancer.
12. Spinach- antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this green so super. And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss.
13. Pistachios- these nuts are hiding lots of protein and fiber behind their earthy flavor and nutty crunch. Plus, they’re naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.
14. Eggs- a relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health.
15. Almonds- almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that’s about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron.
16. Ginger- ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.
17. Beets- this all-star veggie contains tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases.
18. Beans- high in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They’re also loaded with fiber, folate, and magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancer.
19. Pumpkin- loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health.
20. Apples-“Fiber is good.” And apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma.
21. Cranberries- these bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells.
22. Garlic- it's been used for centuries as food and medicine. These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men.
23. Cauliflower- while all the vitamins and minerals are a great bonus, the real star here is cauliflower’s cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower’s sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers. And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical.
24. Leeks- leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity. Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers.
25. Lentils- they’re pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they’re low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer. 

Dr. Oz has a shopping list that you can follow that has many of the superfoods listed.  His shopping list in a printable version is HERE.
Now I have to figure out recipes and/or how to prepare things like kale and chia.  Anyone know?