A Change of Space

Happy New Year everyone!

During the past 6 months I have enjoyed blogging about the health tips I have learned, and sharing the recipes that I enjoy. I have also taken pleasure in the connections I have made with people. I have found, however, that the title of my blog prevents me from blogging on other areas of my life that I would like to share with you. One of my new year resolutions is to write this year on a range of topics and, as a vechile to achieve this, I have decided to create a blog that will allow me to do so. The blog, simply titled Colline’s Blog, will allow me to write on all areas that I am interested in - not only on health. Due to time contstaints, I will not be able to keep up two blogs and have therefore decided to lay Nuggets of Health to rest. I shall still blog on health – but in a new space. I would be honoured if you join me in my new space and read the first post I have published that relates to our health. Hope to see you soon.

In health

Colline

http://collinesblog.wordpress.com

A Holiday Wish

The year 2011 is drawing to a close, and with it comes a time of celebration and of family time. I would like to wish all my readers and their loved ones health during the holidays. No matter what you celebrate (Christmas, Hanukkah, Kwanzaa), may your time be filled with happiness and love. God bless – Colline

My Christmas Menu

The Christmas holidays seem to be synonymous to overeating. Bellies are filled to capacity and yet the tables still groan under the weight of the food left over after we have had our fill. And the desserts cover a table all of their own.

My strategy for my family’s Christmas meal is to not make more than we can possibly eat. I know what my family enjoys eating – and I know how much they can eat. Leftovers are allowed, but not so much that we eat them for days after – reheated and on sandwiches. Below is a working menu for our celebration meal:

• For a starter, I plan to make a simple, yet creamy, cauliflower soup
• Our main meal will centre around a roast chicken (my family do not enjoy eating turkey)
• I will stuff a few acorn squash halves with rice fried with spring onions and baby tomatoes
• My green salad will have some fruit pieces in it, depending on what I buy, with an apple cider-based vinigrette
• A bowl of roasted vegetables will adorn the table comprising of a combination of beans, bell peppers, carrots and celery
• A baguette of garlic bread will be placed on the side of the table for those who wish to eat some starch
• Dessert wil lbe simple: freshly cut fruit layered with ice-cream.

And that is it. By choice, I will not have the table laden with a variety of meats - the food on our plates will be mostly vegetables. One simple dessert will suffice as we will still have those Christmas cookies to eat later on with our tea!

What are your plans for your Christmas meal? Will your meal be traditional? Or will it be more suited to your daily eating plan?

Our Adrenal Glands

Image via Wikipedia

We have a small gland in our bodies that performs a big task. Located on the top of each kidney, our adrenal glands help to maintain the balance of many of our body functions:

• They produce the hormones which help to regulate the chemical balance in our bodies;
• They help regulate our metabolism (which helps us maintain our weight);
• They help with our growth and development; and
• They help to regulate kidney function.

The symptoms of poor adrenal function include fatigue, muscle aches and low blood sugar. Constant stress in our lives places a burden on our adrenal glands as it causes them to secrete an excess of cortisol and andreneline which in turn leads to an increase in blood pressure, heart rate, anxiety, insomnia and our immune system.

What can we do to maintain our hormonal balance and ensure the health of our adrenal glands? We need to make sure we eat properly; that is, eat food high in the minerals and nutrients that our body needs to function at its best. In addition, we need to work on stress relief. We can relieve the stress in our lives by doing one of the following: take up yoga; do a form of exercise that we enjoy; take a long scent-filled bath; use meditation techniques to help calm our mind. We also need to make sure we get enough sleep, for it is during sleep that our body restores itself and works on repairing and replacing worn cells.

I try my best to ensure I get enough sleep every night. My daily exercise not only helps to maintain my weight, but also helps to relieve stress. And most of the time (not always as I do love chocolate!), I focus on eating natural, whole foods which I have prepared myself in my kitchen.

What steps do you take to ensure the optimal health of your adrenal glands?

All I want for Christmas ….

I remember the little ditty we used to sing when we were small: “All I want for Christmas is my two front teeth, my two front teeth”. I used to sing this with utmost seriousness as I was one of those children who did not have front teeth.

My Christmas Wish List has changed as I have grown older: from wishing for a doll, to a book from my favourite series, to a record player. As a young adult, when asked what was on my List, I would mention either a book, a CD, or an item of clothing. Now that I am older and have my own family, what I wish for is Health.

Health for myself, health for my husband, health for my children, health for my parents, and health for my siblings and their own families. For it is with health that we can walk, that we can run, that we can play together with our children. It is with health that we are able to get up everyday and do our work: go to our jobs, look after our family, and maintain our home. It is with Health that are are able to maintain many of our goals.

What is the most important item your Christmas Wish List?

The Common Cold

This 2009 photograph captured a sneeze in progress, revealing the plume of salivary droplets as they are expelled in a large cone-shaped array from this man’s open mouth, thereby dramatically illustrating the reason one needs to cover his/her mouth when coughing, or sneezing, in order to protect others from germ exposure. Image via Wikipedia

There is a tickle in my throat, not surprising as it is that time of year: a time when sneezing, coughing and runny noses begin. Other symptoms may include a sore throat, congested nasal passages, watery eyes and mild headaches. The common cold: a viral infection that seems to thrive during the colder months of the year.

The cold is infectious and can be spread by touching your eyes, nose or mouth with fingers that have the virus on them; or spending time in close contact with an infected person. And if you are not getting enough sleep, it may catch you unawares.

I try to stick to certain habits to try avoid catching a cold. I make sure that I get enough sleep so that my body is strong enough to fight against any virus it comes into contact with.  I wash my hands thoroughly with plain soap and water after I have touched something that could be covered with virus – especially when I come home after I have been in public areas like on the bus, or a supermarket. I don’t use a anti-bacterial soap wash for two reasons: the cold is a viral infection and using an anti-bacterial chemical on my hands will not kill any virus. Secondly, an anti-bacterial wash kills both the good and bad bacteria. I do not want to destroy the beneficial bacteria that I have living on my hands.  It is suggested that you avoid contact with those who have a cold. However this is not always possible. What I do is not touch my eyes, or nose after being in contact with someone who has a cold, throw away tissues after use to prevent the spread of infection, and keep rooms well aired.

Taking antibiotics to cure a cold is ineffective. The common cold is a viral infection and antibiotics are made to work against bacterial infections. When anyone in my family has a cold, we focus on two things: rest and drinking plenty of liquids (that is, water – not coffee or soda). Also, if we do not feel hungry, we do not eat.

This is my family’s strategy with dealing with the common cold. What is yours?

More Nominations

In my last post I listed 8 nominations for the Versatile Blogger Award towards the 15 required. Listed below are 7 more blogs that I frequently visit that have not yet been nominated. Maybe one of these are to your liking:

1. Elana posts on her blog, titled simply Elana Halberstadt, on her experience as a parent. She writes on issues that many parents think of such as bullying, and what experiences you wish your child to encounter.
2. Androgoth has a wicked sense of humour. On his blog, he writes poetry, narrative, and posts some content not for young people’s eyes. If you enjoy all things goth, and at times some racy content, then this is the blog for you.
3. Consider reading phat50chick ‘s blog. She does not blog only about losing weight and health, but also on her personal experiences.
4. Linda Long Writes! is a blog to turn to if you wish to read a little poetry (of the erotic type) mixed with narrative posts of her own personal experience.
5. Follow the experiences of A Food Addict as she journeys towards a slimmer self. Erika began her journey at 312 pounds, and is currently weighing in at 50 pounds less. Read her posts to find out her exercise routine, what she eats, and what she experiences in her thinner body.
6. Read Jeanne’s story on her blog and you will learn of the thoughts of a christian woman writing on a variety of topics – a truly versatile blog.
7. Mittermeier is a blog written by a catholic woman seeking to improve her health. Posts on her health journey are interspersed with posts on her spiritual journey.

Et viola! All 15 of my nominations for the versatile blogger award.

Have you found a blog that you enjoy among my 15 nominations? Can you share with us why it has tweaked your interest.

An Honour Accepted

Two people have nominated me for the Versatile Blogger Award. I would like to thank them for their acknowledgment of my work and graciously accept the nomination.

The first nomination is by The Woman at the Well who has shown me her support of me early on. The Woman at the Well writes almost daily on her spiritual experiences and her struggles as a born-again christian.

The second nomination is by Melanie at Sweet Simple Living , a woman who writes of her experiences living a simple life in the Piedmont region of North Carolina.

What is the Versatile Blogger Award? It is an award bloggers give to one another to acknowledge the effort and value in the blog that has been nominated. In other words, it is a way of saying “Well done and thank you for all your efforts”. Acceptance of the award, and adherence to the rules (as stated below) allows you to use the Versatile Blogger badge on your blog.

The rules that need to be adhered to are:

1. Thank the award-giver and link back to them in your post.
2. Tell your readers seven (7) things about yourself which they would not already know from your posts.
3. Give this award to up to fifteen (15) recently discovered bloggers.
4. Contact those bloggers and let them in on the exciting news.

In my acceptance of the award I am to tell you 7 things that you do not yet know about me:

1. I enjoy reading Fantasy Fiction. (Tolkien is my favourite author in this genre.) And yes, I read the Twilight series – and enjoyed it!
2. Pride and Prejudice by Jane Austen is my all-time favourite novel. I have lost count of the number of times I have read it.
3. I was born in the southern hemisphere. For the last 6 years I have lived in the northern hemisphere, have experienced snow and grown to enjoy it.
4. I have a secret desire to learn how to play an instrument (the piano, violin and harp are my favourites).
5. I enjoy scrapbooking.
6. I have recently discovered vanilla flavoured coffee – and am hooked!
7. I used to compete in Ballroom Dancing. Best exercise and friendships I experienced in my young adulthood.

I have a list of blogs that I enjoy reading frequently. As one can expect, the blogs do centre around food, fitness and weight loss. I have chosen those have not yet received this award.

1. Sweet and Crumbly is a baking blog. I enjoy reading Geni`s recipes, looking at her photographs of delicious looking treats, as well as the snippets of her life. I have not yet tried baking any of her recipes because I am supposed to be losing weight! However, I do keep a folder with her recipes in my email and hope to pull one of them out soon to test.
2. The Crunchy Carrot is written by Amy. I enjoy her artful pictures of food, which look very Cordon Blue to me. I enjoy reading her entries on nutrition as well as her personal experiences.
3. Rachel writes a blog called Skirts and Shorts. Her posts encourage us to think of society’s view of women in the sports and fitness. An athlete herself, she often describes her own experiences in sports; as well as her experience as a coach.
4. The Chef’s Table Blog, written by Chef R.C.Anderson, captured my interest. He writes from the viewpoint of a chef training others to work in the kitchen. He writes on food safety tips and advice, foodborne illnesses, and other topics centring on food.
5. Shevy writes on Ways to Self Love. She shares her experiences and her journey towards self-love.
6. The Peppertree is a vegetarian food blog that features some yummy-looking recipes.
7. Leisure Guy is truely a versatile blogger in that he blogs on a variety of topics that are current. Some of his posts are his reactions to what he reads; while others include links to interesting articles/blog posts that he has read.
8. Kate’s story is inspirational. On her blog A Lighter Plane of Being, she describes her weight loss journey and how her new lifestyle and eating regime has impacted on her life.

Do you know of someone else who should receive the Versatil Blogger award? Why not nominate them?

Fruit is not candy!

Image by Andrew_B via flickr.com

Fruit is one of my favourite food groups. I enjoy, for example, the combination of red strawberries and blueberries as part of my breakfast. Watermelon quenches my thirst on those hot summer days. A sweet orange is perfect after exercising. And my favourite treat is a sweet, ripened mango bursting with flavour.

After my morning exercise, I drink my glass of water; then a little later my fruit smoothie. I break my fast in the morning with a large bowl of fruit. Depending on what I have in the fridge, I will cut up a colourful medley that will be my breakfast. This morning it consisted of two navel oranges, an apple and some red grapes. Delicious! Not only do I receive nutrients when eating my bowl but my meal also helps towards rehydrating me and helping me achieve those 8 glasses of water it is recommended I drink. Fruit contains 80% water and, because it is salt-free, does not make me thirsty.

It upsets me when I read of people lumping nutritious fruit with the refined sugary foods that are created in bakeries and factories. The nutritional value of a piece of raw, uncooked fruit unadulterated with sugar, cream and yoghurt is not the same as the sweetened muffin one eats with a cup of coffee. The type of sugar found in fruit is fructose which is a slow releasing sugar that has little effect on the body’s insulin. In addition, the fibre found in the fruit slows down the release of sugar from the fruit into the body even more. And the fibre in the fruit has another benefit: it can help with constipation, diahorria, or abdominal cramping.

In addition, fruit is great as a snack – and it is one you do not need to prepare. All you need to do is wash the apple, or peel the banana,  and bite into the nutritious flesh. With no added utensils. The perfect snack for those on the go!

Are you a fruit eater? What is your take on fruit eating?

A Pounding Head

Image via Wikipedia

The band fastened around the top of my head tightens and does not seem to let go. The slightest noise is deafening as I tiptoe figuratively across the room. I hush my children as they excitedly share a story with me. I feel like an old woman as I prepare the dinner, wishing only for the solace of a quiet and darkened room. What I feel is more than a nagging headache: it is a vice centred around my brain that cannot be pushed under the business of daily life.

It is bedtime and I lie with relief on my pillow. But the relief is short-lived as the pain intensifies and I clutch my head in pain. I give in. I reach for two Tylenol extra strong tablets. The drug is sure to relieve the pain a little so that I am able to sink into the pain-relieving sleep that awaits me.

A migraine is a headache that may be experienced with some of the following symptoms: nausea, vomiting, sensitivity to light, throbbing on one side of the head, eye pain, and blurred vision. This intense head pain is triggered by physical or emotional stress; certain foods (such as processed, fermented, or marinated foods); foods containing msg; environmental factors; allergic reactions; and changes in sleep patterns.

If you can figure out the trigger for your migraine, you will be able to make the necessary lifestyle changes to avoid these debilitating headaches. If you are unsure of what the trigger is, you can consider including these in your life:

1. Reduce stress with exercise and relaxation
2. Eat regular meals
3. Make sure you have enough sleep
4. Limit your use of medications
5. And avoid trigger foods.

Some known trigger foods are cheese, chocolate, red wine, nuts,  prepared sauces (such as mustard, ketchup, mayonnaise), and coffee. The best way to discover your food triggers is to keep a food journal. Personally, I have not tried keeping one yet.

Are you a migraine sufferer? What tips do you have to decrease the frequency of these intense headaches?

Enough Candy Already!

The chocolatey sweetness of a candy bar. Image via Wikipedia

Is your Halloween candy stash dwindling? Or is it still tempting you with its sweetness every time you walk past it?

A week has gone by since I went out trick-or-treating with my children. And now I have had my fill of soft, caramelly sweetness; of crunchy wafer biscuit; and peanuts encased in caramel and chocolate. I am no longer able to indulge in five of the halloween sized treats at one sitting.

“Enough!” my palate is saying. “Give me something salty, something juicy. I no longer want to taste refined sweetness!”

It is a good thing that my tongue is beginning to crave different tastes and textures. Now is the time to work off those grams that I have knowlingly put on everytime I tore off the wrapper of a mini candy bar.

Have you been enjoying Halloween treats? Have you reached your sweet point yet?

Trick-or-Candy

The Halloween candy stash: an exercise in willpower

It was All Hallow’s Eve and twilight had arrived. The breeze was slight and the temperature cool. It was the night witches, bats and nightly creatures wandered through cobwebs and graveyards ….

And it was the early evening during which excited young children went knocking on doors saying, “Trick-or-treat!” The streets in my neighbourhood swarmed with witches, zombie brides, Star Wars characters, Harry Potters, super heroes, cuddly animals, and creatures of the imagination. Some children shuddered as they passed the yards turned into graveyards; others avoided the creepy looking house that had hauntingly eerie music emanating from it.

With tummies full of a nutritious dinner, my children walked/ran quite a distance for their candy. They enjoyed showing off their costumes to those who opened their doors to them; they screeched in glee when a hand moved across the grave; admired the jack o’ lanterns on the porch; and watched in amusement as the bat moved when they clapped their hands. For them, the enjoyment of Halloween is not only the candy, but the atmosphere and fun that is synonymous with it.

I take great pleasure in watching children skip along the sidewalks as they move from house to house. I enjoy seeing the costumes and admiring the decorated houses.

What I do not enjoy is trying to control the sugar high children experience in the days after Halloween. Nor do I relish having to exert my willpower every time I pass the candy stash!

What is your experience of Halloween?  What do you do to limit the amount of sugar that you consume?

Breast Cancer Awareness

Image via Wikipedia

I am sure you have seen the pink ribbon around this month. Some may have wondered what it is for. October was Breast Cancer Awareness month and wearing the pink ribbon showed support for the fight against breast cancer.

What is breast cancer? It is an abnormal growth of cells that begin in the breast tissue (which covers not only the breast but also the area from the collarbone to the armpit and the chestbone).

The following are signs of breast cancer:

• A lump in or near the breast, or in the underarm area
• A change in the size or shape of the breast
• Nipple discharge or tenderness
• An inverted nipple
• Ridges or pitting on the breast (the skin looks a bit like an orange peel)
• A change in the look or feel of the breasts, areola or nipple

If we makes certain changes in our lifestyle, we can work towards preventing the cancer from destroying our cells. The lifestyle prevention tips are:

1. Have regular physical exercise (minimum 30 minutes each day).
2. Go for your yearly check-up. Women between the ages of 20 and 39 should have their breasts examined every 3 years by their health care professional. For those 40 years or older, they should be examined as part of their annual check-up. In addition, they should have a mammogram annually.
3. Add supplements to your diet; in particular folic acid, vitamin D and antioxidants.
4. Reduce exposure to xenoestrogens. These chemicals have estrogen-like activity are found in common pesticides and industrial pollutants; as well as in the hormone residues found in meat, poultry and dairy products.
5. Avoid exposure to radiation. Therefore you need to limit the number of chest x-rays you have.
6. Talk with your doctor and let him know if you have relatives who have had breast cancer. As a result you will be monitored more closely.

Have you worn a pink ribbon this month? What other tips do you know to prevent breast cancer?

Cause of Recent Listeria Outbreak

Listeria Monocytogenes, the bacterium responsible for Listeriosis. Image via Wikipedia

Late in September this year it was reported that the cantalopes grown by Jenson Farms in the US were contaminated with Listeria. (My blog post on the outbreak was was titled Listeria Outbreak). An investigation into the cause of the outbreak was carried out.

The results of this investagation have been made public. I expected to learn that the source of the bacteria would be in the fields. However, there were no listeria bacteria found in the soil of Jensen Farms where the cantaloupes were grown. Instead, the packing facility used by the farm is the culprit: equipment was corroded and dirty; working conditions were unsanitary; water was found pooled under packing equipment; the processing equipment that was being used was difficult to clean and sanatise; and food handling practices were unsafe. These factors allowed the listeria bacteria to grow and spread onto the melons that were packed and refrigerated there.

Investigators also noticed a truck parked next to the packing area that makes frequent trips to a nearby cattle farm. Could the bacteria have come into the packing house via transference? Listeria is a common bacteria found amoung livestock  and is found in the soil, manure and grass around them.

What did you believe the cause of the Listeria outbreak to be? Are you surprised by the results of this investigation?

Let Us Create a Community

Some readers of my blog have noticed that I have created a Facebook page for Nuggets of Health. One reason is that it makes it easier for those who use facebook often to access my blog posts with ease. However, the facebook page is more than that. I have posted links to interesting articles I have found, created a photo album for the recipes I have posted on my blog, and update the status on anything I find may be of interest to you.

The facebook page, however, is not only about me. It is a vechile though which we can communicate with others who have an interest in health issues: people with knoweledge and experience related to their own health, or the health of someone they know. If you are a facebook user, I invite you to ‘like’ the page and join in creating this community page amd an online community. You can help by:

• Sharing your health-related experiences
• Sharing health tips with others
• Sharing amusing experiences
• Sharing the link when you read somethig interesting online

Will you help create an online community that will use facebook as a tool to communicate? Are you ready to share your thoughts on health-related topics?