I have blogged before about the best bread – Trader Joe’s Sprouted Wheat. It was the best bread until a new formula appeared in their bread aisle. When I asked Joe why he changed his bread it had to do with warehouse being too far away from the producer, changing producers, original recipe proprietary to original baker, blah blah blah. The bottom like was my favorite bread had changed. It didn’t’ taste as good, slices were not uniform, and, worst of all, it now had a different nutrition profile. Not terrible, but different. This sent me in search of a new bread. The table below tells the story of my search. The bottom line is that the Trader Joe Sprouted Wheat still beats out the competition, in my opinion. This, however, does not stop me from emailing Trader Joe’s (which I have done multiple times) to ask them to PLEASE make nice with the original baker and get our bread back to normal. I encourage you to do the same. In the meantime, let me know if you think your bread could take Trader Joe’s Sprouted Wheat in a head to head nutrition and taste.
Blog
How to Move from Walker to Runner
SETTING A NEW GOAL:
Saturday, May 14th 2016 was a big day for me as 
I was participating in my first road race ever, the Women’s Red Run fundraiser 4K run/walk held in Charlotte, North Carolina. For me, it was the cause that attracted me to participate in it. Heart Disease is the number one killer of women and this was the first annual event that my Huntersville Family Fitness gym was hosting, I decided to sign up for it for my health and to test my endurance.
Running was something that I had not done for quite a while now. It had been almost 20 years since I ran. The last time I remember running in a race/or even just running to be active was some time during my high school days in 1995-1996. I have tried running on treadmill about 5-6 years ago, but never seemed to like it because it made me exhausted and left me panting for breath. It used to leave me with aches and pains in my knees. A few minutes running would make me so uncomfortable. I enjoyed other group fitness activities such as Zumba, Body Jam, Dance workouts, Yoga, etc. I dreaded running because of the fear of injury. I needed some motivation to 
start running and this Women’s Red run event was a perfect start for me. It was a 4K race, a short enough distance for a beginner and yet challenging enough to get me into running straight for 30 minutes at a stretch, comfortably.
TRAINING :
It is true that a runner is not born over night. It needs weeks of training and building up muscles to make the body keep moving at a certain pace. Training for a race definitely helps build endurance and also helps prevent injuries. I had about 5 months when I registered for the event. It is very important to stretch before and after running. I was looking for some good training strategies for a beginner which are not too intense yet help you get to the goal of becoming a runner. It is best to start slow, listen to your body, and get your body used to any new movement. I found a training program online extremely useful in building my stamina and confidence. It was an 8 week plan to help you become a runner. Whether you are running outside or on your treadmill, this plan helps you run comfortably for 30 minutes at a stretch by the end of 8 weeks. It sure did help me.
I trained for almost 9 weeks before the race day. I loved this guide mostly because it builds up the endurance slowly and the running pace increases gradually from 1 min run to 30 minutes run at the end of 8 weeks. Since I had a gap of 20 years from running, when I started off with this plan I struggled to run for 1- 2 minutes at a speed of 4.4 miles/hour. I continued to run every other day just like planned and after a week, I could see the change in my stamina. I was able to run comfortably for 4-5 minutes at a stretch, and then 15 minutes at a stretch. What was more amazing was that I was able to improve my pace. I was able to run at a speed of 5.5 miles/hour straight for 15-18 minutes. As the race day was approaching I was able to run at speed of 6 miles/hour for 30 minutes. I had practiced running only on treadmill.
THE RACE DAY:
The race day was my first time running outside. I went in it with a clear and relaxed mind. I wanted to enjoy my first experience and have fun with all the other women who had gathered for the event. The day was beautiful and sunny. Once the race began I realized that it is not easy running outside at all. It is very different from training on a treadmill in a controlled environment. We were running uphill, downhill and on flat roads. The first 5 minutes of running outside was so exhausting that I felt like giving up and walking all the way but I pushed myself. Once I gained momentum I started enjoying the whole event. All the volunteers along the path of race were so 
encouraging. We got a Boa garland, dark chocolate and water along the course to keep us pumped. I crossed the finish line 5 minutes earlier than my training time! I finished running 4K in 24.59 minutes with pace of 10.03 (minutes/mile) which is my personal record. I finished second in my age category. It was a great achievement for me. From a person who was afraid to run to crossing the finish line had increased my confidence tremendously. I absolutely did not feel any pain and more importantly had not injured myself. That was my biggest reason to feel great that day.
BENEFITS OF RUNNING:
If I can run, anybody can run. It is important to train well, wear comfortable shoes and clothing. Crossing the finish line gives a sense of achievement and pride that one must experience for themselves. There are only positive health benefits that come from running. Cardiovascular health is improved because your breathing and heart rate increases, immune system is found to function better preventing illnesses, bone health is improved preventing the early onset of osteoporosis, running improves the lung capacity and promotes better breathing. It sure is addicting. Like Oprah Winfrey once said ” Running is the greatest metaphor for life; because you get out of it what you put into it.” It is definitely worth taking the first step: because if you don’t then you will never cross the finish line. You might think running is not for me; I am not a runner. Taking that first step, training strategically, getting your body used to running slowly and staying motivated will help you become a runner and enjoy all the benefits of running.
Yielding from Unhealthy Food Temptations
Like many people battling with weight and healthy living, I struggle with saying “no” to unhealthy foods that simply look and sound delicious. Making wise and healthy food choices is a constant
battle. Changing the desire of eating 
unhealthy food is difficult when there is temptation to eat unhealthy things everywhere you look. By seeing food for what it is designed to provide, my desire and urge to eat unhealthy has completely changed. I have been able to change my mindset by adapting two main concepts in order to avoid unhealthy temptations:
- Examine foods strictly for its nutritional value
- Learn and practice saying “no” to unhealthy foods without regret
Being mindful of choosing healthy options is an important first step. Like many, one of my biggest weaknesses has always been sweets. After learning simple food swaps for my typical sweets, such as fruit for dessert, I began to see a difference in not craving sugary and junk food as often. I was more mindful with my choices and weened myself off the feeling of needing something sweet after every meal. It is important for me to always have healthy options readily available to resist making regretful choices because of convenience. When my pantry and fridge only offer healthy options, it keeps me from being tempted by cookies or chocolate. That way, when I am starving and running to grab something, the first (and only) options I see are healthy ones.
We live in a culture surrounded by unhealthy eating choices. Fast food and other convenient eateries have captivated our families and conveniently fit into our everyday busy lives. These places are on almost every other city block on my ride home from work and on my way to the gym. Though the urge is there, I have had to practice saying “no” to these eating stops. I realized that those foods are often not worth the physiological harm. Also, eating these “quick fix” meals does not fully satisfy my hunger and usually provides me with little to no nutritional value. My saying “no” to unhealthy choices forces the idea of regret out of my mind knowing they can do more harm than good for my body. I feel empowered when I can say NO!
How to Control Social Media Time
Reducing the amount of screen time we get every day is an important strategy for achieving and maintaining a healthy weight. Screen time includes time spent looking at a computer, TV, or any mobile device including phones and tablets. This is important because time spent in front of a screen is mostly inactive. Most of us who have a regular office/desk job, cannot always control the amount of time spent working at a computer while at work. However, we can control the amount of screen time outside of work to some extent. Being mindful of time we spend on social media each day is one example.
How many of us are guilty of spending a little too much time on social media? You are on a social media right now – reading a blog! Facebook, Twitter, Pinterest, YouTubeand other types of Internet-based, social interactions count towards our social media time. Social media connects us with others quickly and easily and can lead us to spending a lot more time doing something than we intended to. Not many people go to Facebook with the goal of spending 30 minutes but end up doing that or more. Spending no time on social media if you are actively involved with this, is not a practical goal. However, a few strategies can help us be more mindful and control our social media time:
- Reward yourself – use social media time as a reward for being physically active. For example, if you go for a 20 minute walk then you get 10 minutes on social media or some other ratio that works for you.
- Set limits – before you get yourself on social media, decide how much time you plan to spend – 10, 20, 30 minutes? Then set an alarm for that much time and be faithful to yourself by stopping when the time is up.
- Get creative – use your time in the passenger seat of a car (or public transport) to get your social media fix. Of course, never do this while you are in the driver’s seat – it’s against the law as well as common sense. This is a strategy that works for me personally, so I will add that you can also spend this time interacting with others in the vehicle so find your balance.
These are just some ideas to get you started as you take control of your social media time. If you have an idea or strategy that works for you, please share it below so we all can learn from each other. After all, that’s what social media is about!
Runnin’ Down a Dream
Do you have a bucket list?? 
Have you made that list of places you want to see, accomplishments you want to achieve or crazy new things you want to try?? I would encourage everyone to make a bucket list. It keeps us on our toes, keeps us striving to achieve new things, and keeps life interesting.
On April 18, 2016, I checked one more thing off my bucket list. I ran the Boston Marathon. Without a doubt it was a dream come true! This was my third marathon and by far the most meaningful. This was my ultimate race (as it is for many long distance runners), of course because of its notoriety but also because I grew up outside of Boston and it was like going home to me. I was even able to show my own 3 kids my childhood home, elementary school and quaint hometown – it was a sweet walk down memory lane.
It wasn’t smooth sailing to get to the starting line though. I qualified in the winter of 2014 and I had to wait patiently for April 2016 to come. As 
I trained, I faced a few frustrating injuries and at times I honestly didn’t think Boston was going to happen for me. There were definitely tears along the way, but those challenges only made race day that much sweeter. Luckily, I not only made it to the starting line, but I made it to the finish line. Was it my fastest marathon? No. But this time it wasn’t about the clock for me, it was about being in the MOMENT and enjoying the EXPERIENCE of it all. I was just so appreciative to be there and I wanted to try to soak up every ounce of the day. I wanted to give it my all but to be mindful and present at the same time. The energy of the day was indescribable. The crowds, fans and volunteers were like no other, lined up for the entire 26.2 miles to give us that extra high five, smile and bit of encouragement we needed. I was so lucky to have 12 of my own family members on the side lines that day. It was, without a doubt, a day I will remember forever.
I share this experience with you to encourage you to work towards your dreams too. Know that it might not always be easy, there may be obstacles to overcome, but don’t give up. The feeling of achievement once you reach that goal can last a lifetime! Now, what will you check off your bucket list next??
Living Happily Ever After with Oatmeal
As part of my work, I help develop nutrition content for our programs, most recently the Eat Smart, Move More, Prevent Diabetes program. Whenever I am developing sample menus for breakfast, I naturally include breakfast items that include the three components that are covered in the Start Smart lesson of this program: whole grain, fruit, and protein. And what food contains all three of these? OATMEAL with fruit and nuts! Over and over again, I have included OATMEAL with various types of berries and nuts as a healthy breakfast option, but have I actually ever eaten this for breakfast? Embarrassingly, the answer is no. Why, might you ask? It takes too much time, it is too bland, don’t like the texture, reminds me of Goldilocks’ porridge and look what happened to her…the list went on and on. In an attempt to ‘walk the talk’, I prepared oatmeal for my entire family, using this recipe:
- 1 cup cooked Bob’s Red Mill rolled oats
- 2 teaspoons brown sugar – added while cooking
- Dash of salt– added while cooking
- ¼ cup walnut meats (unsalted)
- ½ cup blackberries
- ½ medium banana
- Cinnamon sprinkled on top
What was the verdict? WE LOVED IT! How did this oatmeal differ from my previous experiences? Let’s go back to my original list of reasons for NOT eating oatmeal:
- It takes too much time – While the oatmeal does take about 20-25 minutes to cook and prepare with the toppings, I am able to make a large batch on Sunday and keep the leftovers in the fridge to reheat small batches throughout the week. A little tip: add ¼ cup of milk to each 1-cup batch of cold oatmeal before putting it in the microwave to add back some moisture. Heat for 1 ½ minutes. Stir before eating.
- It is too bland – The brown sugar, dash of salt, sweetness of the berries and banana, and especially the cinnamon really give it a lot of flavor.
- Don’t like the texture – The thicker cut of the Bob’s Rolled Oats makes it chunkier and less creamy than steel-cut oats, which I prefer.
- Reminds me too much of Goldilocks’ porridge and look what happened to her – That was just a fairytale, after all.
So a happy ending for oatmeal and me…I have discovered a healthy, satisfying breakfast option for only 465 calories and 12 grams of fiber! I can officially ‘walk the breakfast talk’ about oatmeal!
Quick and Healthy Lunch Wrap (Vegetarian)
Eating a home-made lunch is an important strategy to achieve and maintain a healthy weight. For me personally, the morning routine on weekdays gets pretty busy trying to get kids out the door for school as well as myself. However, my favorite lunch wrap usually saves my day because it’s so easy to put together. So, if I don’t have leftovers from the night before or if I am not packing the same thing that I packed for my kids’ lunch then you know what I’m eating for lunch.
As long as you have the basic ingredients in stock, it only takes a few minutes to prepare. You can vary the ingredients to your liking, and add any other vegetables you have on hand. Also, it can all be prepared the night before, especially the tomatoes and cucumbers, to save precious time in the morning.
Ingredients (Serves 1):
1 8-inch 100% whole-wheat tortilla
1 tablespoon basil pesto
1 cup mixed greens
1 slice pepper jack or American cheese
½ cup chopped tomatoes (approximate)
½ cup chopped cucumber (approximate)
½ avocado, sliced
1 fresh green chilli or ½ jalapeño pepper, chopped (optional)
Preparation:
- Warm the tortilla in microwave for 10 – 12 seconds.
- Spread the basil pesto evenly all over the tortilla.
- Place mixed greens, cheese slice and then tomatoes, cucumber, avocado, and green chilli/jalapeño pepper on one side of the tortilla.
- Wrap all ingredients in the tortilla by carefully folding in the sides and rolling the side with ingredients towards the empty side.
If you have a quick and easy lunch option, please share it below. We can all learn from each other’s tips and tricks to a healthy lunch (or easier morning routine).
The Comparison Struggle
Okay, here it goes. I struggle with comparison. It is not something that I am proud of, but I know that I can work on this area of my life. Recently it’s been very apparent when I look at images of “perfect young 20-somethings” plastered all over social media and they all seem to have it all together. The perfect hair, nails, meals, birthday parties, and weddings- it can be overwhelming. Is anyone with me? It’s all so easy 
to compare ourselves to these people who seem to have these so-called perfect lives.
So, how have I tried to overcome this? I practice gratitude. I take time to look at what I do have. I begin listing things that I am grateful and thankful for. Before I know it, I realize I have more than I imagined. Practicing gratitude is a quality that anyone can achieve. So, be still, pay attention to the sensations of this moment and notice your bounty of blessings.
Being excited about the benefits of gratitude can be a great thing because it gives us the kick we need to start making changes. Look at these aspects of your life, and start practicing today!
- Give one compliment daily- tell people what qualities you admire about them. It builds relationships with the people around you and brightens everyone’s day!
- Keep a gratitude journal- you don’t need a fancy notebook, just you and your positive thoughts.
- Resist the urge to criticize- vow to not complain, criticize or gossip for 10 days. If you slip, keep going, for 10 days straight.
- Grow from all situations- when you find yourself in a less than admirable situation, ask yourself “What can I learn from this?”
- Turn negatives into positives- if you identify something negative (like a cold conference room) switch your mind to turn it into a positive (the room with the comfortable chairs).
- Remember that you become what you practice most- if you are uptight, reacting to criticism your life will be a reflection of this. If you practice kindness, patience and humility your life will be a reflection of what you practice.
Diabetes Alert Day
According to the Centers for Disease Control and Prevention, 2012 research showed that over 29 million Americans were said to have diabetes. That number is minuscule when compared to the 86 million adults who have prediabetes. Prediabetes is when a person’s blood sugar levels are higher than normal, but not high enough to be considered type 2 diabetes yet. A majority of these 86 million adults are not aware they have prediabetes and may be at risk for developing type 2 diabetes. Think about this, approximately one in three U.S. adults have prediabetes, which could be one in three of your friends, or even family. Do you know your own risk?
Thankfully, there is no need to panic. The American Diabetes Association has created an online free risk test for us to take. This test is a great way to see what your risk may be and then make a decision to talk to you physician about prediabetes or diabetes. You are not alone. There are programs and resources out there to help guide you to make small changes that will change our lifestyle. Simple steps like eating smart and moving more are pivotal to keeping prediabetes or diabetes in check. You can make changes that can improve your health and prevent diabetes!
Eat Smart, Move More, Weigh Less has exciting news to share about an upcoming program specific for people with prediabetes. Be on the lookout for more information about Eat Smart, Move More, Prevent Diabetes, coming Spring 2016. Eat Smart, Move More, Prevent Diabetes is a 12-month online program to help you prevent type 2 diabetes. Diabetes CAN be prevented. We can help.
Diabetes Latest. (2014, June 17). Retrieved March 21, 2016, from http://www.cdc.gov/features/diabetesfactsheet/
How to Know if You’re Having a Stroke; A Stroke Survivor’s Story
It all happened one Sunday morning in 2015 before church. De’s daughter tried to wake her up when she was having her second stroke. Her daughter tried to get her mom up, putting her hands on De’s face asking “Mama, are you having another stroke?!” When De lethargically said “No, my head doesn’t even hurt” she said her daughter’s gut instinct told her otherwise.
Since this was De’s second stroke, she thought she knew the symptoms from her first one she had 10 years ago, but this one was different. She had no symptoms other than being extremely exhausted. De said “I was just so tired, I seriously couldn’t wake up.” But in the back part of her head, two clots the size of pencil erasers had formed and were blocking the blood flow to her brain.
At that point, De performed all of the stroke tests that she 
knew of. She raised her arms up equally with no sign of weakness. Her daughter did notice that De’s mouth looked a little strange, but not droopy like pictures suggest. De experienced no numbness on her face like her previous stroke; she also had no slurred speech or headache.
De’s daughter took her mom to the hospital the next day (Monday), and thankfully she did. At that point, her head began to throb right above her left eyebrow. The doctors found the source of the stroke, gave her anti-clotting medicine, and observed her for 3 days.
After her stroke, De now says she is more in tune with her body. De says “If you feel weird and someone else notices it, get yourself to the hospital, because it’s better to be preventative, than too late and have major complications.” She also says “Trust your gut, when you think something is wrong, you are probably right.”
De says that her organizational skills have been compromised since her stroke and now goes to speech therapy. The good news is that this was a wake up call for her and she has gotten her diabetes, cholesterol, and blood pressure under control. She has done this by exercising regularly, eating healthier meals, being more mindful, and talking with her doctor for proper treatment plans. She now swims 10 laps per day and also does some weight training to regain strength and endurance. De enjoys playing brain games, doing jigsaw puzzles and coloring, and it all keeps her mind sharp.
De also makes eating healthier a priority by preparing more meals at home and bringing her lunch to work instead of going out. She emphasized the importance of making quick and easy meals at home. One way she does this is by making food in bulk in the beginning of the week and enjoying it in various ways the rest of the week. For example, grilling more chicken than she would need and then being able to quickly make grilled chicken salad the next night, grilled chicken enchiladas another night, or grilled chicken on whole wheat pasta. While the grill is hot, might as way knock out a few other meals at the same time. Making healthy meals is important to De and she plans to stick to eating healthy to prevent further strokes.
Strokes cause many deaths per year. Eating well and being physically active can help you prevent a future stroke. Make sure you know the signs and symptoms of stroke and if you even question that you are having one, talk with your healthcare provider and follow their recommendations. Act FAST (Face, Arms, Speech and Time) and go to the nearest hospital or call the Stroke Help Line at 1-800-787-6537. Visit www.stroke.org for more resources.