30 Tips for Coping with Holiday Grief

candle lightThe holidays can bring up all sorts of emotions: joy, anxiety, depression and grief, especially if you’re missing a loved one, or if a loved one is a shadow of their former self.

You are entitled to feel any and all emotions as they arise. If you’re at a holiday party and the tears well up, simply excuse yourself until you’re ready to rejoin the group. If you’re overcome with fatigue and grief and simply can’t make it to a party, it’s okay. Make yourself a bowl of popcorn and watch a movie or read a book. But keep in mind that socializing might do you a world of good. The most important thing is that you do what’s best for YOU. So whatever you need to do in order to get through the holiday season, do it in a healthy way. Please don’t rely on alcohol or drugs to numb your feelings.

Here are some suggestions for feeling your emotions and feeling your best, while remembering your loved ones during the holidays and beyond.

  1. Be honest with yourself and with others. Tell them what you’d like to do and what you’d prefer not to do.
  2. Create a new tradition in honor of your loved one, i.e. if you typically hosted a dinner, set a place setting and serve your loved one’s favorite dish.
  3. Decide where you want to spend the holidays. Maybe go to a new place or take a trip with another widow or widower whom you met in a support group.
  4. If you’ve had a hard time discarding your loved one’s clothes, think about donating them to a homeless shelter, etc.
  5. Start journaling. It’s a wonderful way to express your feelings and get things off your chest.
  6. Write a letter to your loved one and express your love, your sadness, grief, guilt, etc.
  7. Place two chairs facing one another. Sit in one and speak out loud the words you would like to express to your loved one. Tell him or her how much you miss them, or express your anger and guilt, etc.
  8. Watch what you eat. You should definitely enjoy your favorite foods, but don’t use grief as an excuse to overindulge in foods that aren’t good for you.
  9. Splurge on a gift for yourself!
  10. Help out at a shelter or food bank, or make a donation in honor of your loved one.
  11. Don’t overcommit. You don’t need to make the holiday meal, if you’re not up to it.
  12. It’s okay to be happy. It’s the holidays! Don’t feel guilty for enjoying yourself. It won’t diminish the love you have in your heart for your loved one.
  13. Read a book that will help identify your feelings and cope more easily with grief. I recommend these two: The Empty Chair: Handling Grief on Holidays and Special Occasions by Ed.D Zonnebelt-Smeenge, Susan J. R.N. and Robert C. De Vries | Sep 1, 2001. The Secret Life of Grief: A Memoir by Tanja Pajevic, 2016, 2016
  14. Get a massage.
  15. Use aromatherapy. Citrus oils are generally refreshing and uplifting for the mind and emotions, relieve stress and anxiety.  Consider: bergamot, grapefruit, lemon, and orange. Floral oils are often used as a personal fragrance and are useful to relieve anxiety, depression, and irritability. These oils are useful as an inhaler, in a body lotion, and for the bath. Consider: clary sage, geranium, lavender, rose, and ylang ylang.
  16. Get the sleep that you need.
  17. Make an appointment with a professional therapist if you need help.
  18. Eat a serving of high-quality protein with every meal and snack
  19. Focus on complex carbohydrates (whole grains, veggies and fruits), and eliminate junk foods (refined carbs).
  20. Enjoy unlimited amounts of fresh veggies.
  21. Eat a good breakfast!
  22. Eat 3 balanced meals and 1-2 snacks/day.
  23. Magnesium, B complex, fish-oil, walnuts, flax seeds, dark leafy greens, and high quality all help reduce stress and uplift mood.
  24. Meditate, light a candle, or find some quiet time for yourself.
  25. Take a multi-vitamin mineral supplement to support your overall health, well-being, and immunity.
  26. Exercise! At least take a short walk every day.
  27. Put on a CD, vinyl record or the radio and listen to your favorite music. Dancing as though no one is watching. There is nothing like music or dance to uplift the spirit.
  28. Put on a funny YouTube video and laugh.
  29. Meet a friend for a chat over coffee. Having a good chat and/or laugh, either via telephone or in person does wonders.
  30. Do the best you can. Try to relax and enjoy your family and friends.

image-1

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

A Vegetarian Holiday Feast

Homemade apple pie with nuts and pumpkin seeds.I’ve been a vegetarian since 1971—my entire adult life. I’ve never had a problem eating Thanksgiving dinner. I just avoid the turkey and make a veggie dish containing protein. The benefit is that, although tryptophan—the essential amino acid in turkey—won’t be surging through my body to promote serotonin, the feel-good neurotransmitter—I will be getting more antioxidants and fiber than most people enjoying the holiday feast.

Whether you eat turkey or not, are a vegetarian or not, here are some great veggie dishes worth trying. I’ve listed them in order from appetizer, salad, muffins, entree, side dishes, and dessert to make a complete vegetarian Thanksgiving/holiday feast.

These two appetizer recipes are a throwback to the 70s. They are still delicious! Serve before your feast, while you are busy in the kitchen with final preparations. All recipes are gluten-free except for the pumpernickel dip, which can be made gluten-free if the dip is put into a bowl or gluten-free hollowed out bread.

Appetizers

Artichoke Dip

  • 1 can artichokes, drained and cut into small pieces.
  • 1 cup mayonnaise
  • 1 cup Parmesan cheese
  • 1/4 tsp garlic powder

Directions

  1. Blend all ingredients together.
  2. Sprinkle paprika on top. Bake at 350 for 20 minutes.
  3. Serve with crackers, veggies, etc.

Pumpernickel dip

  • 3 cups sour cream (1 large container) or plain Greek yogurt
  • 3 cups mayonnaise
  • 4 tsps dried dill weed
  • 1 tsp. salt (or to taste)
  • 1 tsp. celery seed
  • 4 Tbs. dried onion flakes
  • 4 Tbs dried parsley flakes

Directions

  1. Blend together and refrigerate overnight or for several hours so flavors blend.
  2. Scoop out the center of a round pumpernickel or sour dough bread. Fill with the dip.
  3. Serve with raw veggies that can be dipped into the bread.

Salad

Green salad with “cutie” mandarin oranges—serves 4-6

  • 1 or 2 heads of Butterhead lettuce
  • 3 mandarin sectioned oranges or 1 can of mandarin oranges, drained
  • 1/2 cup slivered almonds
  • 2 Tbs sugar
  • 1 cup celery, diced
  • sliced red onion (optional)

Dressing

  • 1/4 cup red wine vinegar
  • 1/2 cup olive oil
  • 1 tsp sugar
  • salt and pepper to taste
  • 1/8 tsp red pepper flakes

Directions

  1. In a large bowl, combine the lettuce, oranges, and sliced onions.
  2. Heat sugar and almonds in a pan over medium heat until sugar melts and coats almonds; stir and heat until almonds are slightly brown.
  3. Turn onto plate and cool for 10 minutes.
  4. Combine remaining ingredients in a jar with a tight fitting lid; shake vigorously.
  5. Pour salad dressing over lettuce mixture; toss.
  6. Sprinkle with sugared almonds.

Muffins

Gluten-free Flax Meal Muffins

  •  ¾ cup brown rice flour
  • ¾ cup buckwheat flour
  • ½ cup ground flaxseed
  • ½ cup date sugar (or sweetener of your choice)
  • 1 tsp baking soda
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp salt
  • ½ cup raisins
  • 2 eggs
  • ¼ cup oil of your choice (coconut, avocado, etc.)
  • 1/2 cup unsweetened applesauce
  • 1 cup buttermilk or coconut milk

Directions

  1. Preheat oven to 375º. Line a 12-cup muffin tin with unbleached paper liners and set aside.
  2. In a large bowl, whisk together brown rice flour, buckwheat flour, flaxseed, sweetener, baking soda, cinnamon, nutmeg, salt and raisins.
  3. In a second large bowl, whisk together eggs, oil, applesauce and buttermilk. Add flour mixture to buttermilk mixture and stir until just combined.
  4. Spoon batter into prepared muffin tins and bake until golden brown and a toothpick inserted in the center of a muffin comes out clean, about 30 minutes.
  5. Cool muffins in pan for 5 minutes before transferring to a wire rack to finish cooling.

Entree

Kale Slab Pie (adapted from a recipe by Arthi Subramaniam)  serves 12

  • 3 bunches of kale—tear the leaves off the stems, or 2 pounds of Swiss chard
  • 1/3 cup olive oil
  • 2 medium onions, finely chopped
  • 1 bunch scallion, chopped
  • 1/2 cup chopped fresh dill
  • 1/2 cup chopped fresh mint
  • 1 tsp red pepper flakes
  • Freshly ground pepper to taste (divided)
  • 3 cups water
  • 2 cups coarsely ground cornmeal (polenta style)
  • 1 cup feta cheese, crumbled
  • 1 cup shredded mozzarella cheese
  • 1 cup pomegranate seeds for garnish

Directions

  1. Blanch kale leaves in salted boiled water for about 4 minutes. Transfer wilted greens to a bowl of cold water. Drain and squeeze out moisture. Chop and set aside.
  2. Heat 4 Tbs of olive oil over medium heat in a skillet, add onion. Cook, stirring until tender, about 8 minutes.
  3. Add scallions and cook for another 2 minutes. Stir in kale, dill and mint. Add red pepper flakes, and salt and pepper to taste, and combine well. (I don’t add salt because I think there’s another salt in the cheese.) Remove from heat and let kale mixture cool.
  4. Preheat oven to 350 degrees and grease a 13-by-9pinch rectangular pan with remaining oil (1 Tbs plus 1 tsp.)
  5. In a medium saucepan, bring water to a boil. Gently and slowly add polenta and 1-2 tsp. of salt. Stir continuously so it doesn’t lump until thick. Spread in the pan, like a crust.
  6. Add feta and mozzarella cheese to kale mixture; lightly combine well. Spread evenly over the polenta crust. Cover the dish with foil, loosely, and bake 30 minutes. Remove foil and bake an additional 15-20 minutes, until top is slightly brown. Remove from oven and allow to sit for 30 minutes. Garnish with the pomegranate seeds. Allow the slab pie to “rest” for about 30 minutes before serving.

Veggie side dish

Roasted Cauliflower  serves 6

  • 2 heads cauliflower cut into florets
  • 1/2 cup olive oil
  • 1 tsp dried thyme
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 Tbs pine nuts
  • 1/2 cup raisins soaked in hot water

Directions

  • Preheat oven to 450 degrees.
  • In a large bowl, toss cauliflower, 1/4 cup olive oil, curry powder, salt and pepper. Spread onto a pan and roast for 10 minutes. Toss and then roast another 10 minutes until slightly golden, about 2 minutes.
  • Toast the pine nuts in a toaster oven, making sure to keep an eye on them so they don’t burn. Drain the raisins. Toss the cauliflower with the pine nuts and cauliflower.

Side dish

Butternut Squash Risotto serves 4

  • 1 butternut squash baked and scooped
  • 2 Tbs olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 6 cup of vegetable stock or water
  • 6 Tbs unsalted butter
  • 2 large shallots, minced
  • 1 1/2 cups of Arborio rice
  • 1/2 cup of white wine
  • 1 tsp saffron threads
  • 1 cup of grated parmesan
  • Heat oven to 450 degrees. Peel squash and cut into cubes, discarding stringy center and seeds. Toss with olive oil and salt and pepper. Place on baking sheet and roast 30 minutes. Set aside.

Directions

  1. Heat stock and simmer.
  2. In a large pot, melt butter and add shallots for 10 minutes. Add rice and coat with butter.
  3. Add wine and cook 2 minutes.
  4. Add 2 full ladles of stock to rice plus saffron, 1 tsp. salt and 1/2 tsp pepper. Stir and simmer until stock is absorbed. Continue to add stock until almost all is used, cooking about 30 minutes.
  5. Turn off heat and add squash and Parmesan cheese.

For dessert enjoy apple pie, pumpkin pie or simple baked apples with ice cream.

Baked apples

Ingredients

  • 3 pounds apples peeled, cored, sliced (Honeycrisp, Gala, or Granny Smith, or a mixture of 2 or all 3)
  • 1/2 cup light brown sugar
  • 2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/8 teaspoon salt
  • lemon juice from 1/2 a lemon
  • 1 teaspoon vanilla extract
  • 2 tablespoons unsalted butter

 

Directions

  1. Preheat the oven to 350 degrees.
  2. Peel the apples, cut and remove the core and cut into slices about 1/3-1/2 an inch thick.
  3. Put the apples to a large bowl and add the light brown sugar, cinnamon, nutmeg, cloves, salt, lemon juice and vanilla extract. Stir to combine. Spoon the apples into a 2 quart baking dish.
  4. Cut the butter into small squares, and place over the apples.
  5. Bake for 30 minutes, stirring after the apples have baked for 15 minutes. This prevents apples on the top from drying. Bake until the apples are tender and soft.
  6. Remove and serve with a scoop of vanilla ice cream on top. Serve warm.

Have a safe and wonderful Thanksgiving!

image

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and online at Target and Walmart, and many other fine independent bookstores, as well as public libraries.

How dehydration can lead to delirium and other health issues

Different drinks in glass jugs on white background. Ideas for summer cocktailsIt’s hot outside and it’s easy to get dehydrated. Our body is 50-65% water. The brain, which is 70% water, gets dehydrated just like your body. When it is dehydrated, neurotransmission—which is heavily dependent on water—is impaired, resulting in poor memory, concentration and impaired abstract thinking.

Dehydration can also result in delirium. Delirium is a mental disturbance that is exhibited by a new or worsening confusion, changes in one’s consciousness or by hallucinations. It has a sudden onset from hours to days. It can be reversed but it’s easier to prevent delirium than to reverse it.

When my mom was admitted to the hospital for a UTI (urinary tract infection), she developed delirium. A psychiatrist called me to report that my mom was exhibiting full-blown dementia. I had just spoken to Mom a day before and she sounded fine. I refused the offer of an antipsychotic drug for her, knowing well the high risk of putting an older adult on those drugs. (see Why you should throw away that antipsychotic drug prescribed for your loved one). As it turned out, my mom was severely dehydrated. After a couple days on a hydrating intravenous solution she returned to her normal self.

It’s important to learn the signs of dehydration in everyone, but especially in seniors and young children. The physical symptoms are usually clear: dry lips and mouth, no tears when crying, decreased urine output, sunken eyes, headache, lethargy, dark urine and extreme thirst. The mental symptoms are not as obvious, but can result in mental confusion, irritability and delirium.

Many older adults often limit their fluid intake because they may be incontinent or fear accidents. Those who have limited mobility may try to avoid another trip to the toilet. Individuals who have aphasia (inability to speak due to dementia or brain damage from  stroke, etc.) may not be able to express their thirst.

If you are a caregiver, and that includes caring for yourself!) here are some helpful guidelines:

  • Encourage and remind your care partner to drink.
  • Drinking healthy fluids is important as eating healthy foods. Water is the top choice, followed by milk, vegetable and fruit juices. Remember that juices contain a lot of sugar, both natural and added, so don’t overdo them. Soups are nourishing and hydrating but be aware of the sodium content. Avoid carbonated and caffeinated drinks which have a diuretic effect.
  • Serve liquids at a temperature that your care partner likes. Not everyone enjoys ice water.
  • Flavor water with lime or lemon.
  • Remind your care partner not to wait until s/he is thirsty. By then s/he is already dehydrated.
  • Serve juicy fruits such as watermelon, which contain lots of water.
  • Offer healthy popsicles as an addition to drinks and to those who refuse water.

The rule of thumb is to have 48 to 64 ounces of non-sweetened, non-artificially sweetened drinks. Hydration keeps the body in proper pH (how acidic or alkaline your body is) and protects it from getting dehydrated, which is a cause of inflammation and other kinds of imbalances. Dehydration can also contribute to urinary tract infections (UTIs).

The dangers of UTIs

Urinary tract infections are notorious for causing delirium and delusional behavior in the elderly. When younger people get a urinary tract infection, they typically experience painful urination, an urgent need to urinate, lower abdominal pain, back pain on one side, and fever and chills. However, an older adult might not experience those symptoms. As we get older our immune system changes and it responds differently to infection. Instead of pain symptoms, seniors with a UTI may show increased signs of confusion, agitation or withdrawal. In older adults with dementia, these behavioral changes may come across as part of that condition or signs of advanced aging. If the underlying UTI goes unrecognized and untreated for too long, it can spread to the bloodstream and become life-threatening. In fact, I have a dear friend who died from a UTI that quickly became septic.

Always: Keep the patient hydrated since urination can flush out unwanted bacteria from the urinary tract.

The next time your mind is muddled, drink a tall glass of water and notice the difference. Drink plenty of water, fresh juices, and herbal teas to stay hydrated, flush out toxins and enjoy mental clarity—in summer and all year round.

 


image

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”—Winner of the 2018 Book Excellence Award in Self-Help—in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

Keep your cool with these 10 summertime eating tips

Colorful smoothies in bottles, detox summer diet fresh drink for breakfast or snack.It’s summertime and the livin’ is easy—or at least we’d like it to be. This summer is especially hot all over the world. If you’re tired and stressed out from caregiving, these tips will help you stay cooler in summer. The same information applies to those we care for. . . and for everyone.

According to the ancient Indian system of Ayurveda our body consists of three main elements or doshas—Vatta, Pitta and Kapha. Pitta consists of water and fire. It’s hot, so during summer when the temperature rises we want to eat cooling foods. Eating cooling foods not only keeps us from overheating, it reduces the tendency to get irritable, impatient and angry.  (Chapters 20 and 31 in “Calmer Waters: The Caregiver’s Journey through Alzheimer’s and Dementia” contain more information about ayurveda and nutrition that calms down the nervous system and supports immunity.)

  1. First and foremost, stay hydrated. It’s especially important to make sure you and your loved ones are getting enough liquids because when we forget to drink we can become dehydrated quickly, which leads to other health problems. It’s also crucial to keep the brain hydrated in order to maintain mental alertness. Drink plenty of water and stay away from carbonated and caffeinated drinks. Herbal teas, and fresh fruit or vegetable juices are great in summer. Just remember that fruit juices are high in sugar and calories. Coconut water is cooling and helps to replenish electrolytes, which is especially important during and after an illness.
  2. Enjoy the bounty of summer fruits. Peaches, apricots, cherries, watermelon, cantaloupe, and berries are especially good for helping the body reduce the fiery heat of summer. Juice them or make popsicles with watermelon juice or any other combination including yogurt. These are especially helpful to keep seniors hydrated and for people who have trouble chewing.
  3. According to Ayurveda, some of the recommended summer vegetables include cucumber, green leafy vegetables, green beans, squash, zucchini, asparagus, beets and eggplant. Juice a leafy green with cucumber and beets for a delicious cooling drink.
  4. Sprinkle on the herbs and spices. They’re easy to use and contribute added flavor and antioxidants to your diet. Cooling spices include cardamom, coriander, fennel and tumeric. Cooling herbs include cilantro, mint and dill.
  5. Avoid hot, sour and salty foods including fermented food, red meat, and greasy and spicy food. Excess pitta aggravates the tendency towards heartburn and gastric hyperacidity.
  6. Here’s some good news—Ayurveda recommends ice cream during the hot summer months! So by all means, enjoy! Dementia patients are especially fond of ice cream. If the person you are caring for refuses to eat or eats very little, try serving ice cream. It contains protein, calcium and calories, and it’s easy to serve and eat. If weight gain or cholesterol is a concern, select a dairy-free version of America’s favorite dessert. Rice Cream, Coconut Bliss and Soy Delicious make delicious non-dairy, frozen desserts.
  7. Cooling grains include amaranth, barley, quinoa, rice, tapioca and wheat. Use them in salads mixed with veggies. One of my favorites is quinoa salad. Cook 1 cup of quinoa. (Be sure to rinse it first to remove saponin, a naturally occurring chemical that coats each grain to ward off insects. It has a strong, bitter flavor. And yes, it is a pain to rinse quinoa. First soak it and then place it in a very fine mesh strainer and rinse.)  Sauté onion and zucchini, add a handful of fresh corn cut off the cob, mix with the quinoa. Add fresh tomatoes, black beans, and a dressing made with olive oil and balsamic vinegar. Delicious!
  8. Make your own granola. Once you do, you’ll never go back to buying store-bought granola, which is typically filled with sugar. Plus, it is expensive. Oats, almonds, and coconut are all cooling. First toast 1/2 cup of slivered almonds on a cookie sheet in the oven. Watch carefully so they don’t burn. Add to 4 cups of oats, along with 1/2 cup coconut flakes, 1/4 cup coconut oil, 1/4 cup maple syrup. Add 1/2 tsp of cinnamon, if desired. (Cinnamon is warming, but a little bit won’t hurt.) Stir and bake at 325 degrees for about 20 minutes. Add raisins if desired.
  9. For added protein, top your salads with these cooling legumes: garbanzo, pinto, white beans, azuki beans, and black-eyed peas.
  10. If you eat meat try to avoid beef, chicken, and pork during the hot months and use cooling meats such as buffalo, turkey rabbit or venison instead.

Happy eating. . . and stay cool!


image

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

Preventing Caregiver Burnout with Good Nutrition and Foods that Support Neurotransmitters

Keto diet concept - salmon, avocado, eggs, nuts and seedsWhether you want to support your brain health, relieve stress and anxiety about caregiving responsibilities, or just want to rev up your energy, stamina and immunity, here are some ways to protect your health and support your mood.

Start your day with an energizing breakfast to stabilize your blood sugar, so your mood stays even and you can perform at your best. When blood sugar is too high or low it’s a signal to the body to store calories, which adds fat around your middle. If you’re nauseous in the morning it means your blood sugar is low.

Eat within one hour upon rising and by 10am, and make sure your breakfast isn’t coffee and a doughnut. Have some protein and a healthy fat such as an omelet and avocado and a piece of whole grain or gluten-free toast. It’ll provide you with the energy you need to get through the morning while maintaining a sense of equilibrium.

Healthy Breakfast with Wholemeal Bread Toast and Poached Egg

Breakfast of Champions

  • Top a bagel or slice of whole wheat break with a fried egg, sliced tomato, avocado, slice of low-fat cheese
  • Bagel topped with hummus, tomato, goat cheese
  • Spread a tablespoon of almond butter on a piece of bread or bagel
  • Yogurt/granola parfait with fresh fruit
  • Sautéed greens (kale or spinach) and onion, and a corn tortilla topped with eggs, beans, sprinkle of cheese, salsa
  • Oatmeal or multi-grain cereal with almonds or walnuts, prunes, cinnamon, flax seed meal, Greek yogurt
  • Spinach mushroom omelet with salsa, berries and wheat toast
  • Whole-grain mini-quiche with ½ cup of berries

Hydrate!

Senior couple staying hydrated after running jogging

Our body is 50-65% water. Drink plenty of water to stay hydrated and to flush out toxins. The brain, which is 70% water, gets dehydrated just like your body. When it is dehydrated, neurotransmission—which is heavily dependent on water—is impaired, resulting in poor memory, concentration and impaired abstract thinking. The next time your mind is muddled, drink a tall glass of water and notice the difference. Choose smoothies, fresh juices, water, herbal teas.

Neurotransmitters are the brain chemicals that communicate information throughout your brain and body. The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. It is estimated that 86% of Americans have suboptimal neurotransmitter levels. Stress, poor diet, poor digestion, poor blood sugar control, drug (prescription and recreational), alcohol and caffeine can deplete them. (Emmons, The Chemistry of Joy, 2006).

 

list of neurotransmitters

Serotonin is necessary for a stable mood.

A deficiency can result in depression, irritability, sudden tears, insomnia, anxiety, or panic attacks, binge eating, carbohydrate craving, an overactive mind, and low tolerance to stress. When chronic stress is combined with nutrient deficiencies because of poor eating habits the risk of mood disorders can increase.

Foods that enhance serotonin: Salmon, Soy, turkey, cheese, eggs, spinach, cottage cheese, nuts, milk, avocado, meat, chocolate

Activities that enhance serotonin: cross crawl movement, as in swimming, hiking, biking

Dopamine keeps us focused and motivated. Dopamine is sometimes referred to as a “gas pedal” neurotransmitter. A deficiency can result in depressed mood, excessive sleeping, eight gain, obesity, lack of energy, addictions. When in balance, dopamine increases alertness, wakefulness, energy. It is depleted by addictions, sugar, cigarettes.

Foods that enhance dopamine: Meat, wild game, eggs, chocolate, blueberries, yoghurt, milk, soy, cheese, seeds and nuts, beans and legumes.

Activities than enhance dopamine: Deep breathing, weight bearing exercise and strength training enhance dopamine.

GABA inhibits nerve cells from firing. Too many carbs and refined foods deplete GABA. Exercise, and being outdoors, paying attention to your personal needs are important.

Passion flower, lemon balm and valerian help support GABA, especially helps you fall asleep.

How to boost your neurotransmitters

  • Focus on complex carbohydrates (whole grains, fruits and veggies) and eliminate junk foods or refined carbs.
  • Eat 3 balanced meals and 1-2 snacks/day. Include a high-quality protein with every meal
  • Unlimited amounts of fresh veggies
  • Eat a good breakfast

Do you lie awake at night?

Lack of sleep triggers the body to increase production of cortisol, the stress hormone, which makes it harder to fall asleep and stay in a deep sleep because on some level your body and brain think they need to stay alert for danger. Although insomnia isn’t considered a disease by itself, it can lead to numerous health problems. Lack of sleep may result in slower reflexes, irritability, fatigue, lack of motivation and depression. Your health, motivation, productivity, mood and energy all depend on getting quality sleep.

Foods that promote sleep

Although it’s not recommended to have a full meal close to bedtime, eating a snack helps maintain blood sugar levels, which helps promote restful sleep.

A cheese slice, or slice of turkey contain tryptophan, an essential amino acid, that promotes sleep. Other foods that might help: Whole grain crackers with nut butter, oatmeal, popcorn, almonds and walnuts. Some fruits (oranges, bananas, tart cherries, kiwis) contain melatonin.

  • Small amount of protein
  • Complex carbs
  • Nuts
  • Cottage cheese
  • Chamomile tea, warm milk
  • Fruits

Eat more healthy fats and skip the hydrogenated and trans fats found in doughnuts, potato chips and other pastries and desserts.  Omega-3 fatty acids are rich in DHA, the major unsaturated fat in the brain. This long-chain fatty acid provides the necessary fluid quality to the membranes of the nerve cells so that electrical nerve impulses can flow easily along the circuits of the brain. One study found that Alzheimer’s patients given an omega-3-rich supplement experienced a significant improvement in their quality of life. Eating fish such as wild-caught salmon, sardines and other cold-water fish can protect you against Alzheimer’s disease and other forms of dementia. Numerous studies have shown that elderly people who did not have dementia had high blood levels of docosahexaenoic acid (DHA), an essential fatty acid found in cold-water fish, in comparison to those with dementia, who had on average 30% to 40% lower blood levels of DHA.

 Ways to increase your DHA intake: eat cold-water fish such as wild-caught salmon, sardines and mackerel, at least twice a week. Add flax meal to cereal and baked goods, sprinkle flax oil on your salad, eat a small handful of walnuts at least several times a week.

Make Healthy Choices

Choose these

  • Water, green tea, herbal teas
  • Nuts & seeds
  • Avocado, olive oil, omega-3 fatty acids
  • Fresh fruits and Veggies
  • Fish, high-quality protein
  • SOUL foods (seasonal, organic, unadulterated, local)
  • Sugar alternatives: stevia, monk fruit, coconut sugar, maple syrup, agave, birch sugar, honey

Avoid these

  • Coffee, soda, artificial sweeteners
  • Chips, cookies, pastries, candy
  • Poor quality fats (hydrogenated,
  • Processed lunch meats
  • Dairy products with rBGH (growth hormones)

Remember this

Whether you’re eating breakfast, lunch, dinner or a snack, always think protein!

Assortment of healthy protein source and body building food

Build your meal around chicken, fish, tofu, cottage cheese or eggs, and then add low-starch vegetables or fruits. The general rule is to eat 3-4 ounces of lean, dense meat or 6 ounces of fish. Women should aim for around 30 grams of protein. Men should aim for around 40 grams of protein. Another rule of thumb is to divide your plate in half. Fill half of the plate with veggies, one quart with a protein, and the other quarter with a whole grain such as quinoa, rice, barley, etc.

Happy eating!


image

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

 

10 of the best nutrients for men that you may not know about

Man eating salad

Calling all men, and the people who love them. June is Men’s Health Month, and a perfect time of year to evaluate your diet. There are no more excuses for being a couch potato. It’s time to get up, go outdoors, have fun, and get some exercise!

It’s also a great time to boost your nutrition with antioxidants found in fruits and vegetables, and learn some easy ways to cook them on the grill. Here’s a list of some of the important nutrients to add to your health regimen for a boost in overall health, energy, uplifted mood, brain support, and, yes, your sex life.

  1. Lycopene offers the best antioxidant protection of the 600 naturally occurring carotenoids. Carotenoids are the pigments found in colorful fruits such as watermelon, guavas, and tomatoes.  Thousands of articles have been published discussing lycopene’s potential as a protectant against prostate, lung, breast, skin, and pancreatic cancer. There is even a new study indicating that because of the strength of its antioxidant ability, lycopene has the potential to be developed as a clinical nutrient supplement for the prevention of AD –Alzheimer’s disease. The best way to get the benefits of lycopene is by eating tomatoes cooked in olive oil or tomato sauce.
  2. Did you know that if you are a man living in the United States it’s almost inevitable you’ll eventually have to face prostate problems? The prostate gland begins to grow in most males after they reach 40 years of age because DHT (dihydrotestosterone), a potent form of the male hormone testosterone, increases in the body. Testosterone is produced by the testicles and the adrenal glands and DHT accumulates in the prostate, causing prostate cells to rapidly divide. This overgrowth of prostate tissue compresses the urethra and slows or even stops the flow of urine in a similar way that a bent garden hose inhibits the flow of water. This occurs in 75 percent of men over 60 and sometimes the enlargement is the result of something more serious. Numerous studies have found that saw palmetto contains fatty acids and sterols effective in balancing male hormones, supporting testicular functions, and relieving prostate discomfort. Saw Palmetto helps reduce the level of dihydrotestosterone (DHT) by blocking its receptor sites in the prostate, and by inhibiting enzymes necessary for DHT conversion. It also helps shrink over-grown prostate tissue without bothersome side effects.
  3. B6, B12, and folic acid are important for reducing homocysteine levels, which is considered a major culprit in heart disease. Medical professionals are learning that homocysteine—a by-product of the amino acid methionine—is often a better indicator of your cardiovascular health than cholesterol. High levels of homocysteine indicate inflammation within the arteries, which can increase injury to the arterial wall. Consequently, this causes plaque to form, inhibiting blood flow, which increases risk of a blood clot from forming. Scientists and physicians have observed that most people with a high homocysteine level don’t get enough folic acid, vitamin B6 or B12 in their diet. In fact, in 1969 Dr. Kilmer S. McCully of Harvard Medical School discovered that patients with heart disease had nearly 80% less vitamin B6 in their blood serum than healthy individuals. Supplementing with these vitamins helps return the homocysteine level to normal. B6 also helps support healthy blood pressure.
  4. Resveratrol is a super antioxidant found in red grapes and wine. It has also been shown to reduce the inflammation and damage in the blood vessels that results from homocysteine. Hundreds of studies have shown that it supports cardiovascular health and may even provide anti-aging benefits.
  5. CoQ10 (Coenzyme Q10) is a co-enzyme that is called the “spark plug” of your cells. It is essential for electron transport within the mitochondria, and the production of adenosine triphosphate (ATP), which is responsible for energizing the 70-100 trillion cells in your body. The highest concentration of this important antioxidant resides in the heart. Without it your heart wouldn’t be able to beat 100,000 times a day, and some experts believe that if deficiency levels reach 75% your heart would stop beating. As we get older our levels of CoQ10 naturally start to decline. Our body needs vitamins, trace minerals and the amino acid tyrosine in order to produce CoQ10. If you are deficient in any of those nutrients because your diet is inadequate then your body will not be able to adequately produce CoQ10.Also, statins (cholesterol-lowering drugs) block CoQ10 production by blocking cholesterol synthesis, which is necessary for the production of CoQ10. So if you take Lipator or another statin drug it is crucial that you take a CoQ10 supplement. An 8-week study of 59 men already taking medications for high blood pressure found that 120 mg daily of CoQ10 reduced blood pressure by about 9% when compared to placebo.  Recent studies have shown that CoQ10 supplementation can save the lives of patients with congestive heart failure, and that 91% of heart attack victims improve within 30 days of adding CoQ10 to their list of daily supplements.  CoQ10 supplementation has also been found to support numerous cardiovascular illnesses, including atherosclerosis, ischemic heart disease, heart failure, and hypertension.
  6. Siberian ginseng is an adaptogen or substance that normalizes and balances all of the body’s systems, increasing your ability to handle physical and mental stress. It also helps support the adrenal glands, which help regulate energy levels.
  7. Multi-vitamin mineral supplements for men are formulated to address the unique nutritional needs of today’s man and to insure your  health. Look for one that is iron-free, since iron can negatively affect heart health.
  8. L-Arginine is an amino acid that is involved in the production of nitric oxide (NO), a chemical released by the blood that helps the muscles in the penis to relax. This, in turn, allows healthy blood flow in order to sustain a healthy erection. Without arginine in the diet, there would be no NO, and without NO men would not be able to have erections. And without erections there would be no . . . . Get the picture? But beyond sex, L-arginine helps build muscle mass, enhance immune function, improve blood pressure, increase memory, and speed wound healing. Arginine-derived nitric oxide has also been found to play a supporting role in the cardiovascular, immune, and nervous systems and has been validated by hundreds of studies. Foods that include arginine include meat, legumes, nuts and seeds, and turkey breast, chicken, and pork.
  9. Omega-3 fatty acids are essential acids, meaning your body does not manufacture them. You must obtain them through diet or nutritional supplementation. They are vital to supporting cardiovascular health, including blood flow to your heart and brain, and numerous other body functions. EPA and DHA, the long-chain omega-3s support healthy function of the brain and retina. DHA is a building block of tissue in the brain and retina in the eye. It is important in the production of phosphatidylserine, a neurotransmitter vital to brain cell communication. Studies show that omega-3s are also important to supporting an uplifted, even mood, and that a deficiency can lead to depression. It is also beneficial to creaky joints. Omega-3 fatty acids are the healthy fats that you can’t live without. To make sure you are getting adequate amounts, eat cold-water fish such as salmon, mackerel, cod, herring, sardines, at least twice a week. It is also found in freshly ground flaxseed or flaxseed oil; dark, leafy greens, hemp seed, soybeans, canola, walnut and flaxseed and oils made from those beans, nuts and seeds. To play it safe, my advice is to take an omega-3 fatty acid supplement.
  10. Chromium Picolinate is a first class blood sugar and insulin regulator. Nine out of 10 American diets fall short of this trace mineral, which is essential for the transfer of sugar from the bloodstream to muscle cells, thereby giving them the fuel they need to work.  Chromium is involved in maintaining cholesterol and triglyceride levels, and it is also necessary for our muscles to function properly. Chromium is believed to help build new muscle and act as a fat burner. When combined with an exercise program, chromium supplementation has been shown to produce significant weight loss.  Research suggests that chromium may help those with diabetes II and hypoglycemia. In a recent study, participants with a binge-eating disorder who took chromium picolinate supplementation, had improved glucose regulation.

Happy Father’s Day to everyone who is involved in the life of a child.

You are appreciated!


 

image-1

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

 

Mouth-watering recipes in celebration of International Mediterranean Diet Month!

свежая рыба с овощами на деревянном столе

The Mediterranean diet emphasizes eating a plant-based diet including: fruits and vegetables, whole grains, legumes and nuts; replacing butter with healthy fats such as olive oil and avocado oil; using herbs and spices instead of salt; limiting red meat to no more than a few times a month, and eating fish such as salmon, halibut, sardines, and tuna at least twice a week. It is considered one of the healthiest diets in the world.

I hope you enjoy some of the following recipes. Please share your favorite Mediterranean recipe. I’d love to try it!

Enjoy!

Pour on the olive oil

Olives and avocados, and other foods rich in monounsaturated fatty acids, have a positive effect on blood glucose, cholesterol, triglyceride and insulin levels.

Olive oil is great on everything. It has been shown to help increase HDL “good” cholesterol while it lowers LDL “bad” cholesterol. Further, olive oil helps reduce cardiovascular risk and provides vitamin E, an important antioxidant.

Tomatoes are a rich source of beta-carotene and the powerful antioxidant lycopene, which has been shown to help reduce the risk of prostate cancer in numerous studies.

A 1995 Italian study researched the effects of nutrient-derived antioxidants on low-density lipoprotein (LDL) oxidation.  The study found that olive oil constituents effectively inhibit (LDL) oxidation, suggesting that the intake of such antioxidants plays a role in the lower incidence of coronary heart disease in the Mediterranean countries, where olive oil and other high-antioxidant foods are a major part of the diet.Creole Fish

One of my favorite summertime meals is Nicoise salad. Grill a salmon fillet (I like to have leftovers), and add it to a bed of salad greens. Add whatever veggies taste good to you and/or in your fridge: Cook them first: beets, green beans, potatoes, etc. Top with dressing, toasted pumpkin seeds, feta cheese, etc. The possibilities are endless.

 

Halibut or salmon 

Ingredients

  • 12 ounces of halibut or salmon fillet
  • 1 15-ounce can no-salt, organic stewed tomatoes, or 2 cups chopped fresh tomatoes
  • 1 cup chopped onion
  • ½ cup chopped green pepper
  • 2 Tbs fresh basil
  • 1 tsp. fresh thyme
  • 2 Tbs fresh parsley
  • 2 tsp lemon juice
  • 2 Tbs olive oil

Directions

  1. Preheat oven to 350
  2. Put washed fish fillet inside a baking dish that has been greased with olive oil.
  3. Sauté onion, green pepper and tomatoes in 2 Tbs. olive oil.
  4. Blend veggies with the herbs and place on top of the fish.
  5. Bake covered for 10-15 minutes, or until the fish is cooked.
  6. Season with lemon juice, and salt and pepper if desired.

Avocado  Enjoy a few slices of avocado in your tossed salad, or mix some chopped avocado into your favorite salsa.

Curried Lentils -serves 4. (from whfoods.com)

 Ingredients

  • 1 cup brown or green lentils, washed
  • 4 cups + 1 Tbs vegetable broth
  • 1 medium onion, chopped
  • 3 medium cloves garlic, chopped
  • 2 medium carrots, diced into 1/4-inch pieces
  • 2 medium celery stalks, diced into 1/4-inch pieces
  • 2 cups finely chopped kale
  • 2 tsp curry powder
  • 1 15 oz can diced tomatoes (do not drain)
  • 3 Tbs chopped fresh cilantro
  • salt and black pepper to taste

Directions

  1. Rinse lentils in strainer and sort through, removing debris.
  2. Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.
  3. Heat 1 Tbs broth in medium soup pot.
  4. Sauté onion in broth over medium heat for 5 minutes, stirring frequently, until translucent.
  5. Add garlic, carrots, and celery.
  6. Continue to sauté for another couple of minutes.
  7. Add curry powder and mix to bring out its flavor.
  8. Add rinsed and drained lentils, 4 cups broth and tomatoes.
  9. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 10 minutes.
  10. Add kale and simmer for another 10 minutes.

Spinach salad with orange and walnuts —serves 4.

Ingredients

  • 12 ounces spinach, washed, trimmed and dried (1 bunch)
  • 2 navel oranges
  • 1/3 cup walnuts, coarsely chopped
  • 2 tablespoons soy sauce

Dressing

  • 1/4 cup cider vinegar
  • 1/4 cup olive oil
  • 1 tablespoon honey
  • 1 teaspoon poppy seeds
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Mix soy sauce and walnuts and roast for 15 minutes at 350°F or until golden.
  2. Peel oranges and slice crosswise in 1/4 inch slices, and then cut in fourths.
  3. Mix spinach greens, torn into smaller pieces, oranges and walnuts.
  4. Mix salad dressing in the blender. Toss dressing and spinach mixture together and serve.

Watermelon salad with feta and mint (serves 8-10)

Ingredients

  •  1/3 cup extra-virgin olive oil
  • 1 tsp kosher salt
  • 1 tsp Balsamic vinegar
  • One-8 pound seedless watermelon, scooped into balls or cut into chunks
  • ½ pound feta cheese, crumbled (2 cups)
  • 1 small sweet onion, cut into ½ inch pieces
  • 1 cup coarsely chopped mint leaves

Directions

  1. In a large bowl, whisk the oil, lemon juice, salt, Tabasco and pepper.
  2. Add the watermelon, feta, olives and onion and toss gently with the watermelon.
  3. Garnish with the mint and serve.

Avocado and Bean Burrito—serves 2

(from The Ultra-Metabolism Cookbook by Mark Hyman, M.D.Great for a delicious, quick lunch.

Ingredients

  • 2 cups shredded romaine lettuce
  • 2 Tbs. yellow onion, chopped
  • ½ medium avocado, peeled, pitted and chopped
  • 2 Tbs. chopped cilantro
  • 4 Tbs. chunky tomato salsa
  • ½ cup nonfat refried beans
  • 2 corn tortillas

Directions

  1. Mix the lettuce, onion, avocado, cilantro and salsa in a medium bowl until the vegetables are evenly coated.
  2. Smear half of the beans on each tortilla, fill with veggie mixture, and wrap burrito style.

Italian pesto—Use on broiled chicken, fish, pasta or bread

Ingredients

  • 1 large bunch basil, finely chopped
  • 4 garlic cloves, chopped
  • 1/4 cup pine nuts
  • 1/4 cup Parmesan cheese (optional)
  • 1/4 cup olive oil

Directions

  1. Place basil, garlic, pine nuts and Parmesan cheese in a blender or food processor.
  2. Blend until thoroughly chopped and mixed.
  3. Continue processing while gradually adding olive and flax oils.
  4. Blend until smooth. Use within two days. Makes about 1 cup.

Three-Bean Salad

Ingredients

  • 1 cup cooked kidney beans
  • 1 cup cooked garbanzos
  • 1 cup cooked, cooled green beans
  • ¾ cup lemon and oil dressing (recipe follows)
  • ¼ cup chopped celery
  • ½ cup chopped green pepper
  • ½ cup chopped red pepper
  • 1 Tbs. chopped parsley or cilantro

Directions

  1. Toss all the ingredients together.
  2. Marinate in the refrigerator, stirring occasionally to coat the beans. Makes 3 cups.

Lemon and oil dressing (basic dressing and marinade)

  • 2 Tbs lemon juice
  • ¼ cup olive oil
  • ¼ to ½ tsp salt
  • fresh pepper

Mix the ingredients together. Makes 1/3 cup.

Hummus

Hummus (pronounced hum´-es) is a dip/spread that is made from chickpeas, which are considered one of the oldest foods, dating back to ancient Egypt, Greece and Italy.Today, hummus is one of the most popular foods to emerge from the Mediterranean and Middle East region.

In addition to pureed chickpeas, hummus is an exotic blend of sesame tahini, lemon juice, olive oil, and spices including garlic, the most important. You can experiment and add others such as roasted red peppers, scallion and dill. Hummus is traditionally served with pita bread, crackers or fresh cut veggies. It can also be used as a spread on sandwiches. Hummus contains no saturated fat or cholesterol and is high in protein and fiber.

Ingredients:

  • 1 16 oz can of organic chickpeas or garbanzo beans
  • 1/4-cup liquid from can of chickpeas
  • juice of one or two lemons – to taste
  • 1/4 cup—1/2-cup tahini
  • 1-2 cloves garlic, crushed
  • 1/4—1/2-teaspoon salt – to taste
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons parsley or chives
  • paprika—gives it color and doesn’t take away from taste

Directions

  1. Drain chickpeas and set aside liquid from can.
  2. Rinse the beans and combine with rest of ingredients in blender or food processor.
  3. Add 1/4 cup of liquid from chickpeas.
  4. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
  5. Place in serving bowl or dish, and create a shallow well in the center of the hummus.
  6. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley and paprika.
  7. Serve with pita bread, crackers, and/or carrot and celery sticks, red peppers, or whatever you like.

Ricotta, feta and spinach spread (4 servings)

Ingredients

  • 1 pound ricotta cheese
  • ¼ pound feta
  • 1 cup spinach (frozen is ok)
  • ¼ cup walnuts, chopped
  • 1 Tbs. olive oil
  • ½ cup onion, sautéed in olive oil
  • 1 Tbs. rosemary
  • ¼ tsp. black pepper.

Directions

Blend together and eat with raw veggies or healthy crackers

Healthy snacks

  • Hummus and/or Baba Ganoosh with celery and carrot sticks, Bell pepper slices, or any other veggies that appeal to you.
  • Turkey slices wrapped around raw veggies (Buy roasted turkey slices, available at most deli counters, as opposed to turkey preserved with nitrates.)
  • Avocados contain healthy fats. Eat ¼ to ½ an avocado by scooping out with a spoon, or mash it up, add your favorite herbs/spices, and use as a dip for veggies or healthy chips.
  • Sliced apple with almond butter, peanut butter, or tahini
  • Hard boiled eggs or deviled eggs
  • Small handful of nuts—almonds, cashews, walnuts, pumpkin seeds, with an apple
  • Whole milk yoghurt and fruit
  • Bean tacos or tortillas, stuffed with tomatoes, greens, avocado, shredded carrots, Bell pepper, salsa
  • Chicken drumsticks
  • A scoop of tuna salad topped with sunflower seeds, chopped tomato, celery, fresh basil
  • ½ cup of whole milk cottage cheese with berries, or fruit of your choice, or ½ chopped raw veggies
  • Bake a sweet potato or yam the night before. Cut in half and top with 1 Tbs. cashews, almonds or pumpkin seeds, ¼ cup whole milk yoghurt or coconut milk yoghurt, cinnamon

image-1

What happens to your body when you’re a stressed caregiver?

Woman having a headacheStatistics show the stress of care giving can result in chronic disease for the caregiver and take as many as 10 years off one’s life. In comparison to caregivers of people in all categories, caregivers of Alzheimer’s patients in particular rate their health more poorly, take worse care of themselves, and spend more money on their health care. Feeling more tired and depleted, they evaluate themselves as less healthy, engage in fewer health-promoting behaviors, and use more health services.

Given the demands on caregivers’ time and energy, they may neglect their own self-care by sleeping less, eating too much or too little, not exercising, or not managing their own health problems. Neglect of their own health may worsen pre-existing illnesses or increase vulnerabilities to new stress-related problems.

The Physiology of Stress

Walter Cannon described the fight or flight response in 1929.  Adrenaline is the fight-or-flight hormone: It causes cells, especially muscle cells, to speed up energy production so that the body will be ready to fight a foe or run away. It is needed for short blasts of stress.

  • Pupils dilate to sharpen vision.
  • Heart rate and blood pressure increase to accelerate the delivery of oxygen to fuel the muscles and critical organs.
  • Blood flow is diverted from non-critical areas such as the gastrointestinal tract to the critical areas such as the heart, skeletal muscles and liver.
  • Liver releases glucose and fatty acids into the bloodstream. Glucose is for immediate energy; fat is needed when the fight-or-flight response lasts longer than expected.
  • Bronchial tubes dilate to maximize the exchange of oxygen and carbon dioxide.

Cortisol bolsters us in long-lasting stress situations. But when the body is dealing with chronic stress, the adrenals get “stuck” in the on position and the whole system goes into chronic “fight or flight.”

  • Glucose that is dumped into your bloodstream goes unused, so your body has to produce an enormous amount of insulin to handle it. Eventually, this may result in hypoglycemia or diabetes.
  • Fat that is dumped into your blood also goes unused, so it clogs your arteries, leading to cardiovascular disease.
  • If you drink caffeine, the stress hormone cortisol becomes elevated, which can set you up for countless health problems including: poor quality of sleep, impaired immunity and age-related deterioration.

Adrenal exhaustion–The adrenal glands produce or contribute to the production of about 150 hormones. When they are stressed, they become exhausted. Once the adrenal buffer is gone, you become a prime candidate for asthma, allergy, fibromyalgia, chronic fatigue syndrome, autoimmune disorders, hypoglycemia

Alcohol, caffeine, sugar and salt put added stress on the adrenals.

Stimulate, such as caffeine increase the effects of your body’s own stimulating neurotransmitters: norepinephrine and dopamine, which are similar to adrenaline in their effects. Caffeine and these natural stimulants provide short-term energy, focus and even a lifted mood. But in the long-term, caffeine depletes your stores of norepinephrine and dopamine, leaving you more tired, sluggish and down than you were before the caffeine habit.

Psychological stress can impact cardiovascular function and lead to cardiovascular disease, and possible stroke/heart attack.

Stress and sleep

Adequate sleep repairs your body, sharpens your mind and stabilizes emotions. Lack of sleep triggers the body to increase production of cortisol, which makes it harder to fall asleep and stay in a deep sleep because on some level your body and brain think they need to stay alert for danger.

  • Loss of sleep as a result of caring for a loved one can lead to serious depression.
  • As little as five nights of poor sleep can significantly stress the heart.

Weight gain and insulin resistance

  • Increased cortisol production leads to weight gain. The adrenals increase gluconeogenesis, which provides the body with glucose from protein, rather than carbohydrates. This decreases serotonin and melatonin, which results in poor sleep and leads to food cravings for carbohydrate-rich foods in order to uplift mood, which releases more serotonin and insulin. This leads to more stress and insulin production to regulate glucose, which may lead to fat storage, weight gain and insulin resistance. It becomes a vicious cycle.
  • Insufficient sleep is also associated with lower levels of leptin, a hormone that alerts the brain that it has enough food, as well as higher levels of ghrelin, a biochemical that stimulates appetite. Consequently, poor sleep may result in food cravings.

Exercise

  1. Insufficient sleep may leave us too tired to burn off extra calories with exercise.
  2. When your body is stressed and prepared to fight or run it’s full of stress hormones. If you’re sedentary, those hormones will continue to circulate and cause damage to your body. Vigorous exercise, however, burns off those hormones. Exercise also releases the neurotransmitter serotonin and endorphins, the body’s natural pain relievers.
  3. Doctors from Nottingham Trent University suggest the chemical phenylethylamine is released during exercise and could play a part in uplifting mood as a result of exercise. Phenylethylamine is a naturally produced chemical that has been linked to the regulation of physical energy, mood and attention.

Impact of food on mood and physiology

Hazards of caffeine

  1. Caffeine stresses the adrenal glands and can contribute to anxiety, insomnia, depression, irritability, anxiousness—not good for caregivers. In fact, studies show that those who drink the most coffee often suffer from chronic depression. It depletes the body of B1, biotin, inositol, vitamin C, calcium, potassium, and zinc. It increases thirst because it is dehydrating, over stimulates and weakens the kidneys, pancreas, liver, stomach, intestines, heart, and nervous system.
  2. Can increase production of cortisol, leading to stronger cravings for fat and carbohydrates. This increases blood glucose, release of insulin and fat stored in the abdomen.
  3. Increases dopamine levels, making you feel good until it wears off
  4. May interfere with restful sleep
  5. Try not to drink coffee after 2pm
  6. Simple carbohydrates increase insulin production.

People who are stressed often crave and overeat sugar and simple carbohydrates, like chips, cookies and white bread or pasta, because those foods provide a fast release of the feel-good chemical serotonin. But eating this way causes a blood-sugar crash a couple of hours later, leaving you tired and moody. The more of these foods that you eat the more you crave. Although these foods are high in calories, they contribute few nutrients and deplete the body of essential vitamins and minerals, raise triglycerides, and contribute to inflammation and excess weight.

  1. Lack of water/fiber can rob the body of nutrients because of problems with digestion and assimilation
  • HFCS and other artificial sweeteners can interfere with your natural production of neurotransmitters. Aspartame (NutraSweet and Equal) competes with tryptophan by blocking its conversion into serotonin. Artificial sweeteners contribute to numerous adverse symptoms, as compiled by the Food and Drug Administration and include everything from menstrual changes, weight gain, and headaches to severe depression, insomnia and anxiety attacks.

High fructose corn syrup (glucose and fructose) can lead to a decrease in leptin production leading your body into thinking it’s hungry so you eat more, especially processed foods. HFCS can lead to insulin resistance and higher levels of triglycerides, as well as obesity, hypertension and cardiovascular disease.

Bad habits, i.e. forgetting to eat, eating on the run, not eating breakfast all contribute to unstable blood sugar and adrenal exhaustion, which makes you grab foods that aren’t good for you, so you end up feeling irritable, moody, and even more stressed.


You get the picture? It’s important to take care of yourself, especially when you are taking care of someone else. I don’t want to overwhelm you with information or preach to you. Here’s a short checklist to help you stay healthy and balanced.

  • Eat a serving of high-quality protein with every meal and snack
  • Focus on complex carbohydrates (whole grains, veggies and fruits), and eliminate junk foods (refined carbs).
  • Enjoy unlimited amounts of fresh veggies.
  • Eat a good breakfast!
  • Eat 3 balanced meals and 1-2 snacks/day.
  • Magnesium, B complex, fish-oil, walnuts, flax seeds, dark leafy greens, and high quality all help reduce stress and uplift mood.
  • Meditate or find some quiet time for yourself
  • Exercise! At least take a short walk everyday.
  • Put on a funny YouTube video and laugh.
  • Use aromatherapy.
  • Do the best you can.

image-1

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

7 healing soups to help you get through the cold and flu season

fresh soup 1January is National Soup month, and it’s also the month when people get colds and flues. It’s especially important during these cold winter months to support your immune system, get plenty of sleep, and try to maintain an uplifted mood.

Winter soups can warm us, strengthen us, help heal us and protect us from getting sick.  Home-made soup contains fresh ingredients that have more antioxidants, vitamins, minerals, and protein. Canned soups are typically overcooked, high in sodium, and can have additives and preservatives. A big pot of soup will last several days, saving time in the kitchen. It is also an easy-to-eat, easy-to-digest form of nutrition for patients with a chronic illness such as Alzheimer’s, and for those bed-ridden with the flu.

If you’re lucky, your grandmother or mother gave you their delicious soup recipes. Here are some of my favorites for nourishing the body and soul during the cold winter months.

Immune boosting soups

Tomato Vegetable Soup

  • 2 cans whole tomatoes (organic, chopped)
  • 2 onions (sautéed)
  • 6 cloves garlic (pressed and sautéd)
  • 1⁄2 tsp oregano (dried)
  • 1 medium winter squash (peeled and cut into chunks)
  • 1 medium rutabaga (chopped)
  • 1 bunch turnips (chopped greens and roots)
  • 1 pound zucchini (cut into chunks)

Add water to cover and simmer until done. Serve with brown rice or couscous. 

Minestrone

  • 4 tablespoons extra-virgin olive oil, divided
  • 1 medium yellow onion, chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium ribs celery, chopped
  • 2 cups chopped seasonal vegetables (potatoes, yellow squash, zucchini, butternut squash, green beans or peas; whatever you have)
  • 2 cloves garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 1 large can (28 ounces) diced tomatoes, with their liquid (or 2 small 15-ounce cans)
  • 4 cups (32 ounces) vegetable broth
  • 2 cups water
  • 1 teaspoon fine sea salt
  • 1 bay leaf
  • Pinch of red pepper flakes
  • Freshly ground black pepper
  • 1 cup whole grain orecchiette, elbow or small shell pasta
  • 1 can (15 ounces) Great Northern beans, cannellini beans, or kidney beans rinsed and drained, or 1 ½ cups cooked beans
  • 2 cups baby spinach or 2 cups chopped and carefully washed spinach.
  • Freshly grated Parmesan cheese, for garnishing (optional)

 Heat the oil in a large pot and add the onion, carrots and celery. When the onion is translucent add the chopped seasonal vegetables, garlic, oregano and thyme and cook for about 2 minutes. Next, add the broth, water, salt, bay leaf, pepper flakes, and pepper. Bring to a boil and then lower to simmer and cook for about 15 minutes. Add the beans, cook for an additional 10 minutes. Add the spinach and cook until wilted. Ladle cooked pasta into each bowl and add the soup on top. Do not cook the pasta in the soup because it will eventually turn to mush. Garnish with Parmesan cheese.

Miso Stew

  • 5 cups water
  • 1/2 cup dried quinoa, rinsed
  • 1 onion chopped
  • 4 cloves garlic
  • 1 tsp-sized chunk minced ginger
  • 2 stalks chopped celery
  • 2 carrots chopped
  • 1 cup chopped kale
  • 1/4 cup torn pieces combo/arame/nori seaweed (your choice)
  • 2 eggs (optional)
  • 1/4 cup organic red or white miso
  • 3 tsp toasted sesame oil
  • 1/2 tsp turmeric
  • 1/4 tsp cayenne

Saute onion until soft in 2 tsp of the sesame oil. Add garlic and cook for a few minutes. Bring water, quinoa and carrots to a boil.  Reduce  to medium and add onion, garlic, ginger, celery and seaweed (if it’s a firm variety). Cook for five minutes. Crack eggs into pot and stir gently. When egg is mostly cooked, remove from heat and add kale and any tender seaweed. In a separate bowl mix miso, the remaining sesame oil, turmeric and cayenne. Add a large spoonful of broth (not boiling) and stir until smooth. When pot of soup has cooled enough to touch, add in miso mixture and serve hot. This soup can be reheated but do not boil the miso because this will kill the beneficial enzymes.

Chicken soup (Jewish penicillin)

  • 1 large whole chicken
  • 4 carrots chopped
  • 3 stalks celery chopped
  • 2 medium parsnips chopped
  • 2 medium rutabagas
  • 1 large onion chopped
  • small bunch of fresh dill
  • 2 Tbs salt, or salt to taste

Wash the chicken inside and out, remove any feathers and place in a large pot. Cover the chicken with water. Bring the liquid to a boil, lower the heat, and for the next several minutes, remove any scum that rises to the surface. Add the vegetables and salt.

Cover the pan partially and simmer the soup for 2-1/2 hours or until the chicken meat is very soft when pierced with the tip of a sharp knife. Pour the soup through a strainer or colander into a large bowl or a second pot. Set the chicken and vegetables aside. Remove the fat from the surface of the liquid with a spoon or fat-skimming tool.

For best results, refrigerate the strained soup; when it is cold, the fat will rise to the surface and harden and you can scoop it off. (Refrigerate the vegetables and the chicken separately.) Serve the soup plain or with the vegetables and boned, cut-up chicken.

Ward off the negative effects of stress

Mineral Broth

This broth helps to alkalize the body and warm the system. It also helps counter the negative effects of stress. Have it as a bowl of soup, or sip it throughout the day.

Wash with a scrub brush and cut into 1-inch chunks:

  • 1 medium potato (any variety, raw with skin)
  • 1 cup zucchini
  • 1 cup cabbage
  • 1 cup green beans
  • 2 cups celery cut into strips:
  • 1 cup kale or collard greens
  • 1 cup onion 

Coarsely chop:

  • a small bunch of dill weed
  • 1 clove garlic

Place ingredients in a large pot with a lid. Cover with  water, just to the level of the vegetables and add:

  • 6 slices fresh ginger root
  • 1/4 cup or more seaweed (dulse, nori, wakame, hiziki, kombu)
  • Seasonal greens (kale, mustard, spinach, broccoli)

Bring the water to a boil, then turn down to a simmer, and cover for three to ve hours. Strain the broth with a colander. Let cool before refrigerating or freezing. Will keep in fridge for five to seven days or in the freezer for four months.

Variations:

  • Add cubed sweet potato to soup mix in the beginning of cooking time.
  • Add 1⁄2 tsp. curry 10 minutes before serving for a zesty flavor.

Alleviate joint and inflammation

Bone broth

  • 6 pounds of any kind of bones (beef, chicken, etc.)
  • 3 cups of your favorite vegetables, chopped (carrots, celery, onion, potatoes, etc.)
  • 1 bunch flat parsley
  • 1 bunch fresh thyme
  • 1 head garlic, halved crosswise
  • 2 Bay leaves
  • 1 Tbs vinegar*
  • pepper and salt to taste

Rinse the bones in a large pot with cold water. Drain the water and place the bones back in the pot. Cover with at least 4 inches of cold water and cook over medium-high heat for about 45 minutes until the liquid boils. Reduce heat to medium.

Simmer until broth looks clear, about 1 hour. Skim the fat off occasionally using a ladle. Add the rest of the ingredients and simmer for 2 hours. Skim off fat and discard bits of meat. Then pour the broth through a fine-mesh strainer. Discard the solids. Cool before storing. This broth can be sipped throughout the day. It will keep in the refrigerator for 3 days. It can also be frozen in BPA-free bags, glass jars and BPA-free plastic containers.

* You must add some vinegar to the pot of soup in order to force the calcium in the bones to dissolve from the bones into the soup juice. Just 1 pint of soup can give you as much as 1,000 milligrams of calcium.

Ayurvedic healing soup

This traditional soup is wonderful during times of stress, stomach upset, and any time the appetite is diminished due to sickness or stress.

Kicheree

  • 4 Tbs organic Basmati rice
  • 4 Tbs mung dal or red lentils
  • 4 1/2 cups water (more or less, depending on whether you like it soupy or thick)
  • 2 tsp grated fresh ginger
  • 2 Tbs fresh lemon juice
  • 1 cup assorted veggies cut bite-sized (zucchini, yam, carrot, cauliflower, broccoli, etc.)
  • 1 tsp ground coriander seed
  • 1 tsp ground cumin seed
  • 1/4 tsp turmeric
  • salt and pepper to taste

Combine the rice, dal ginger, veggies and water in pot. Add the spices. Bring to a boil over medium heat; then lower to a simmer for 45-50 minutes. Add water if it gets too thick. Remove from the stove. Add the lemon juice, salt and pepper.

Enjoy!


For more great information about how you can reduce stress, feel happier, more energetic, healthier, deal with issues of grief and depression, and ultimately experience inner peace, read Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia.   Available on Amazon and at all bookstores that sell quality books.

BarbraCohn__

Significant study points to MIND diet for improving brain health and preventing Alzheimer’s disease

Brain Nutrition

MIND diet includes salmon, beans, greens, nuts, berries

 

Have you heard of the MIND diet? It’s the Mediterranean diet and DASH diet slightly remade and combined to form the MIND diet. (MIND is an acronym that stands for the Mediterranean-DASH intervention for Neurodegenerative Delay.)

In a study published in September 2015 in Alzheimer’s & Dementia, the nutritional epidemiologist Martha Clare Morris and her colleagues at Rush University Medical Center borrowed concepts from the Mediterranean diet and the DASH diet. The result is the MIND diet.

The study followed 923 participantsages 58 to 98 years, for an average 4.5 years, and found the MIND diet lowered Alzheimer’s risk by about 35 percent for people who followed it moderately well and up to 53 percent for those who adhered to it rigorously. While more study is needed to better understand the long-term impact of the diet, Morris’s team’s second paper on the MIND diet notes that it’s superior to the DASH and Mediterranean diets for preventing cognitive decline. But it should be noted that high adherence to all three diets may reduce risk of Alzheimer’s disease.

Food to eat on the MIND Diet

  • Green leafy vegetables: a minimum of 6 servings a week (kale, Swiss chard, spinach, collard, etc.)
  • Nuts: a minimum of 5 servings a week (walnuts, pistachios, almonds, cashews, etc)
  • Berries: a minimum of 2 servings a week
  • Beans: a minimum of 3 servings a week (garbanzo, red, black, kidney, white, pinto, etc.)
  • Whole grains: a minimum of 3 servings a day (millet, oats, brown rice, quinoa, wheat berries, etc.)
  • Fish: at least 1 serving a week
  • Poultry (like chicken or turkey): at least twice a week
  • Olive oil as the primary oil used
  • Wine: no more than 1 glass a day

Foods to limit or avoid

  • Red meat: no more than 4 servings a week
  • Butter and margarine: no more than 1 tablespoon (tbsp) daily
  • Cheese: no more than 1 serving a week
  • Sweets: no more than 5 servings a week
  • Fried or fast food: no more than 1 serving a week

To summarize the MIND DIET—

On a daily basis you eat at least three servings of whole grains, a salad and another vegetable, along with drinking a glass of wine. The jury is still out on whether a little alcohol consumption is better for the brain than none at all. I just heard a panel of researchers and neuroscientist address this issue. If you don’t consumer alcohol, there is certainly no reason for you to start now. But if you do, limit your consumption to one glass of wine a day.)

It’s advised that on most days you should snack on nuts, and every other day eat half a cup of beans. At least twice a week eat poultry and a half-cup serving of berries (blueberries are best), and eat fish at least weekly. Olive oil is the preferred cooking oil.

What is the DASH diet?

The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day!  Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been proven to be an effective way to lose weight and become healthier at the same time.

The DASH diet eating plan is a diet rich in fruits, vegetables, low-fat or non-fat dairy. It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium content, along with vitamins and minerals. In addition to lowering blood pressure, the DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people.

How is it different from the Mediterranean diet? It can be considered to be an Americanized version of the Mediterranean diet, and to be easier to follow, since it has more specific guidelines. But if you love tabouli, hummus, and olives, you might prefer the Mediterranean diet.

Although there are similarities among all three diets, the MIND diet is the only one that encourages the consumption of foods that have been found to promote cognitive health.

There is a saying that “what’s good for your heart is good for your brain.” So please start switching over to the MIND diet while eliminating foods high in calories and low in nutrients. You will feel better and your brain will stay healthier longer.


image

Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.