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- Nurse Barb
Are you like millions of Americans who are finding that their clothes are a little tighter, harder to zip up and that you’re avoiding getting on the scale? Truth is, I’m in the same boat and was cringing when a friend posted some photos on social media. OMG, where did that added roll come from?!
Look, I can resist a lot of things, but not the homemade cookies, which is why I’m hitting the gym and getting back into my healthier routines. I’m all about being optimistic and using motivation, so instead of beating myself up, I’m starting by repeating some positive affirmations that I have adapted after repeating many that I read from Louise Hay’s book, You Can Heal Your Life.
At first, repeating affirmations may seem a little odd, but after a while as you practice saying them, your brain catches on and helps reinforce your healthy behaviors. Here’s 2 to get you started.
“I like making healthy, nutritious choices when it comes to my meals.”
“I enjoy working out; It gets my heart pumping and boosts my energy for the whole day.”
Next, Find your own motivation.
Ask yourself what motivates you to be healthier or lose weight. Better yet, write it down. Don’t edit yourself and do be honest, because it works better that way, even if it’s something superficial and vain, like: I want to look better for my class reunion
Eating for Two
Getting the Right Nutrients
For more information on Pregnancy be sure to check out my new book, Nurse Barb’s Personal Guide to Pregnancy, now out on Amazon.
Did you know that milk is one of the most-requested nutrition staples at food banks, but out of the more than 377 million meals served by California food banks each year, the facilities are only able to provide the equivalent of less than one gallon of milk per person? In honor of September Hunger Awareness Month™, I’m debunking five common myths about Milk.
How can you get involved? Join California Dairy Farmers in the Great American Milk Drive and donate milk online at www.MilkLife.com/Give. Through the end of 2015, California Dairy Farmers will match up to $100,000 in milk donations made to California families-in-need.
Here’s some photos of Real California Dairy Farmers. Seeing them inspires me, so for everyone who shares this blog post on FB or Twitter, I will also contribute $1.00.
This summer as temperatures soar and you head out to get a little exercise, be it biking with the kids, playing ultimate Frisbee or even beach volleyball, you may be reaching for your water bottle and scanning for quick and easy energy boosters that don’t weigh you down or cost a lot.
Ever wonder what someone like 3-time Olympic gold medal athlete like Kerri Walsh Jennings reaches for as a quick pick-me-up? Well, chances are, you have her golden, sweet secret right in your pantry. It’s pure with just one ingredient, all-natural honey! Kerri, who started working with the National Honey Board in 2014, loves the taste and convenience of honey and started incorporating it into her routine years ago as a natural boost of energy on the sand.
I’m reading Atul Gawande’s book Mortality and thought I’d share a story about how I care for my patients as they continue on life’s journey.
Katherine was one of my favorite patients. I met her when she was in her early 70’s and cared for her well into her 90’s. She was a breast cancer survivor and we were monitoring her bone health because she, like 1 in ?? women after menopause had developed osteoporosis. As she aged, our conversations changed. At each visit, she not only provided updates of her medical history, all of her new medications but I also heard the latest on her kids, saw the school photos of her grandkids, and best of all, listened to some of the best travel stories and advice before Trip Advisor was ever created. She and her husband took full advantage of retirement and managed 2- 3 trips each year to exotic locations I could only dream of.
I learned from caring for Katherine to live every moment. She brought in smudged black and white photos of her family smiling in their black rubber boots about to board a sea-plane in the early 60’s in the wilds of Alaska. I remember her telling me about a trip to St. Petersburg when she was 92, and how much she loved going back to visit Paris. “I love to walk wherever I go, the only thing that stops me now, is sometimes I get out of breath as I get older.”
As I start to haul down the Thanksgiving decorations that remind me of visiting Plymouth Rock, the Pilgrims and the very first Thanksgiving, I’m also thinking about families with children who might also be celebrating their very first Thanksgiving. I love having big groups to our house, especially when our friends bring their kids. Thanksgiving is so much more fun with little ones. Besides stuffing, my favorite part is not watching football, it’s the group walk after and getting on the floor and playing with the kids!
I’m going to be busy! That’s an understatement, so I’ve found some super simple and very fast recipes that will be prepped in minutes not hours. I want to concentrate on flavors, family and fun, not kitchen time. As a spokesperson for the National Honey Board, I have a bit of a sweet tooth, and have learned a lot about how to use honey as a natural sweetener for cooking and baking, because it contains just one ingredient – honey!
Honey locks in moisture and adds a boost of natural sweetness (more…)
My go-to, not-so-secret ingredient is as close as my pantry. I always turn to honey as a natural ingredient to jazz up typical meals and snacks to make this back-to-school season exciting for the whole family.
With more than 300 different types or varietals of honey in the U.S., honey adds its own unique flavor to your recipes. I love that it’s such a versatile ingredient that helps make foods more appetizing.
Plus, did you know that once your little one has turned one year of age, they may be able to enjoy honey with the rest of the family! The digestive system of a one year old child is usually considered by pediatricians to be “grown-up” enough to digest honey.
Tips for Toddlers
Also, moms are often asking me for ideas and tips to get their toddlers to eat more vegetables. Back-to-school season is the perfect time to shake up your recipe arsenal and experiment with new snacks and meals that the whole family will love. I make a yummy sweet potato and honey puree that is a terrific do-it-yourself (DIY) toddler favorite.
Here’s my recipe:
Nurse Barb’s Sweet Potato and Honey Puree
Preheat your oven to 400 o F.
Wash and scrub the outside of sweet potato or yam.Using a fork, pierce the outside of the sweet potato or yam. (This allows steam to vent and prevent little eruptions.)
What’s the Easiest Way to Lose Weight and Be Healthier?
“Take My 2014 Challenge”……..
Take 2014 Steps in 2014. Walk an extra 2014 steps every day and watch the pounds melt off. 2,014 extra steps each day is a mile. It’s a 15 minute walk. You could also break it up into smaller increments and just get up off your chair and walk around the house at regular intervals.
I have patients who are too busy to go to the gym so we’ve found ways to help them increase their steps.
A recent study found that Americans walk about half as much as Australians and their obesity rate is also half of what ours is. On average, the folks in the study walked around 5,000 steps, the Australians over 9,000. Guess what? 5,000 steps per day is considered sedentary, in other words — inactive.
Quadruple and multiply by 5 the number!
Want to be really healthy? Don’t stop at 2014 steps, quadruple and then multiply the number of steps you walk by 5 and aim for at least 10,000 steps each day. That’s the key to better health. Start off with a few and add 500 each day until you reach your goal. Experts are saying that exercise is the best way to stay healthy.
Why Zebras don’t die of heart attacks
My friend, Dr. Jane Lombard, who is a cardiologist explained why it is that Zebras don’t die of heart attacks. She heard this explanation during her training. It’s because they are always running! They run from lions, cheetahs and other predators. Zebras are active and that’s why they don’t have heart disease. So take a cue from our striped friends and get out there!
I’ve been reading a lot about soybeans and their beneficial effects on health. What I found was surprising and reassuring. There’s many good reasons to incorporate more to soy into your family’s diet. Here’s 6 surprising secrets about soy and better health.
#1 Soybean Oil is a Great Source of Omega – 3
Many people find it difficult to get the recommended amounts of heart healthy Omega -3 fatty acids from eating 2 servings of fatty fish each week. You might be surprised to learn that soybean oil is a great source of Omega- 3 and Vitamin E. Most vegetable oil you buy is 100% Soybean oil.
#2 Soybeans Lower Cholesterol
Multiple studies have shown that soy (more…)
When I was growing up, my mother told me that fish was good for your brain. I don’t know where she heard that, but it stuck with me. Until we moved to Alaska, where we ate the salmon, halibut and Dolly Varden trout that we caught, my fish diet was limited to Fish Sticks on Friday and my favorite choice at McDonalds, the Filet-o-Fish sandwich.