Author Archives: Katie Robles

God’s Gatorade (Part 1)

What hydrates your body better than water? Better than sports drinks? Vegetables!

Most vegetables are 90% water or more and they contain natural sugars, amino acids, mineral salts, and vitamins. This combination does for your body what sports drinks advertise, but without chemicals. At 97% water content, cucumbers are God’s Gatorade.

Studies show that the food you eat provides 20% of the water your body needs each day. When you snack on vegetables, you get hydration, restocking of the minerals, acids, and vitamins your body needs, and fiber to move along what your body doesn’t need. Add a little protein to that snack and it’ll keep the energy flowing for hours.

Here are some super-hydrating protein-packed super-snacks. Any fruit or vegetable is going to have at least 75% water content, but the ones listed in these snacks are at least 90% water:

 

032The Aqueduct: celery with nut butter. This crunchy nutty combination is not just for kids. Let the water and protein flow.

 

033Muddle the Puddle: hummus and cucumber slices. Hummus comes in a variety of flavors to keep things interesting as well as hydrated.

 

034Bell Pepper Boats: half a bell pepper boat filled with tuna salad. This can be a snack, or two boats can be lunch. Easy to take on the go and they store well.

 

 

Blessed are those who hunger and thirst for righteousness, for they will be filled. Matthew 5:6 (NIV)

Happy 4th of July! (A Potluck Poem)

4th-of-July1-1024x892Another potluck barbecue.

What to bring? What to do?

Chips and dip? Potato salad?

Deviled eggs or angel cake?

Macaroni? Pan of brownies?

Do I buy or do I bake?

Bag of pretzels? Bake some beans?

Quite a spread, but so few greens.

Be the one to bring the veggies!

Be the one to bring some fruit!

Carrots, hummus, homemade salsa,

Garden salad, bowl of peas,

Watermelon, red strawberries,

Bring a plant that’s sure to please!

Be the one to bring some veggies.

Be the one to bring the fruit.

When asked to bring some picnic fare,

Choose some vegetables to share!

 

“Share with the Lord’s people who are in need. Practice hospitality.” Romans 12:13

P1010165Recipe for Homemade Salsa

 

The image is courtesy of Health Home and Happiness

More cool red, white, and blue healthy food ideas at Eat Well Spend Smart

1 Minute Blueberry Recipes

During blueberry season each summer, my family eats about a pound of berries a day. I’d like to share a couple of my favorite blueberry recipes with you. They can be prepared in under a minute, are chock full of antioxidants, and have no added sugar or preservatives. As a bonus feature, if you try all three recipes in the next 24 hours, you get a free gentle colon cleanse.

2014 July 2 163Two Fisted Blueberries

1. Wash blueberries.

2. Grab two fistfuls of blueberries (don’t squeeze too hard unless your fists are hovering over toast and you’re looking to make Instant Jam).

3. Empty your fists into your mouth at a non-choking rate of speed and say “Mmm-mm-mm-mm-mmmmm”.

 

2014 July 2 216Blueberry Cereal

1. Fill bowl with blueberries. (Sometimes I add some Cheerios.)

2. Add milk and eat with a spoon.

3. When your children ask you what you’re eating, say “Blue Sugar Bombs, but you can’t have any”.

 

2014 July 2 168Two Fisted To Go Cup

1. Fill plastic cup with blueberries.

2. Carry it around with you and periodically shake berries into your mouth. This is great for car rides. Nothing draws stares at a red light like chewing your beverage.

 

“Then God said, “Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds.” And it was so.” Genesis 1:11

And I’m so glad He did!

The Diabetes Debate: Out to Lunch (part 7)

Brain: Ladies, I need you to help me order. Stomach says she’s empty and the cells are asking for quick energy like cookies, but now I know we have the glucose in the system, it’s just not reaching the cells. Cookies aren’t a good idea because they’ll just raise our blood glucose level even more.

Pancreas: What do we order?

Kidney 1: Water.

Brain: Besides water.

Muscle: Protein!

Brain: Protein turns to glucose too, just like cookies.

Kidney 2: But it takes much, much longer to do so. Protein is actually a good idea, Muscle.

diabetes debate 19Muscle: I need it to repair myself, but yeah, dude, leftovers becoming glucose is cool too.

Pancreas: Speaking of glucose, can we get a little regulation in that department?

Brain: What do you mean?

Pancreas: I mean, it’ll make my job a lot easier if you send in roughly the same amount of glucose at each meal.

Brain: How do I do that? Katie, any ideas?

Katie: There is so much information on a diabetic diet, I don’t know where to start.

Pancreas: Give us the super simple version; we’re hungry now.

Katie. Okay, first let’s talk about portions. Imagine a plate: you’re going to fill one quarter of the plate with protein, one quarter with starches or carbs, and half of the plate with non-starchy vegetables.

Brain: Wait a minute, this sounds just like your diet book.

diabetes-debate-21.jpgKatie: The habits that help you lose weight and get healthy are the same habits that help regulate your blood glucose level and control or prevent type two diabetes. A diabetic diet is all about balance and giving your body what it needs. It needs protein, carbohydrates, and vegetables.

Brain: Ugh, vegetables. Taste Buds aren’t going to like this.

Katie: They’ll learn to love it.

Muscle: What’s a starch?

Katie: Good question. Starchy foods are complex carbohydrates. Basically, the body breaks it down into glucose and uses it for energy. So you need protein for building and carbs for energy.

Muscle: And the non-starchy vegetables?

Katie: You need vegetables for vitamins, nutrients, fiber, stuff like that. Starchy veggies like potatoes, corn, and peas have more calories and more carbs than non-starchy vegetables like peppers or broccoli. Starchy foods—even starchy vegetables—raise your blood glucose level, so you’re going to pay special attention to them.

Pancreas: Those are the ones I want you to regulate, Brain. Send me the same amount at each meal.

Kidney 1: What else should we look out for?

Katie: Hidden sugar. Foods like cookies obviously have sugar, but dairy and fruit have natural sugars that aren’t bad for you, but will raise your blood glucose level. They’ll make more work for Pancreas.

Pancreas: I don’t like the sound of that. Can’t we slow down how fast the food is turned into glucose?

Katie: Yes, you can. Any time you eat whole grains instead of processed ones, you slow down glucose production. Whole grains have fiber and fiber makes your blood glucose level rise slowly instead of spiking.

diabetes-debate-20.jpgMuscle: Yo, Brain dude, can you order me a hoagie already?

Katie: One last thing: stay away from salty processed meats like deli meats and hot dogs.

Muscle: Dude, you’re killing me here!

Katie: Sorry, as a diabetic you need to be extra careful with your heart and your blood pressure. Salt and sodium increase your blood pressure.

Brain: Muscle, how about a chicken breast sandwich with lots of veggies piled on? I want you all to know that I’m going to make some changes around here. We can do this, Ladies. Working together, we can help control Body’s diabetes.

Pancreas: I told you it’s not my fault.

Brain: Don’t start that again, Pancreas, or you’ll be doing push-ups with Muscle.

Bladder: *clears throat* A toast: to a new way of life.

Kidneys, Brain, Pancreas, Muscle, Katie: Hear hear!

THE END

 

For more information about type two diabetes, check out the following articles:

http://healthyeating.sfgate.com/list-good-carbs-bad-carbs-6520.html

https://www.niddk.nih.gov/health-information/diabetes/types/prediabetes-insulin-resistance

http://www.everydayhealth.com/type-2-diabetes/symptoms/warning-signs-of-type-2-diabetes/#09

http://www.diabetesincontrol.com/how-high-blood-sugars-damage-blood-vessels/

https://www.sciencedaily.com/releases/2014/09/140911163219.htm

http://www.diabetes.org/?loc=logo general information diabetes type 1 and 2

https://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-exercise exercise benefits

http://www.diabetesforecast.org/2015/jan-feb/13-best-sleep-tips.html?referrer=https://www.google.com/ sleep connection

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/ exercise

https://www.diabetesselfmanagement.com/blog/drink-more-water/ water and diabetes

http://www.diabetes.co.uk/dehydration-and-diabetes.html water and diabetes

http://www.livestrong.com/article/239458-how-does-dehydration-affect-blood-glucose-levels/ water and diabetes

http://www.webmd.com/sleep-disorders/features/diabetes-lack-of-sleep#1 sleep connection

http://www.health.com/health/condition-article/0,,20188164,00.html Belly Fat Connection

http://www.webmd.com/diabetes/news/20050310/exercise-must-for-losing-deep-belly-fat Belly Fat

The Diabetes Debate: Urine Trouble Now (part 6)

Katie: Bladder, stop crying, please, it’s not your…Welcome back! We’re here with Bladder who’s going to pull herself together.

Bladder: I…I…*sniff*

Katie: Bladder, this interview has taken twice as long as planned because you’ve needed to empty yourself every thirty minutes. Please, please, take a deep breath and talk to me so we can finish this show and go home.

Bladder: *sniff* I’ll try.

Katie: Thank you. You have something you want to tell the rest of Body, correct? What is it you wanted to say?

Bladder: I know I can be annoying because I have to empty so often. *sniff* But do you know what would happen if I didn’t? The glucose would stay in the blood, the blood vessels will stay tense until they harden, the Eyes won’t be able to focus –

Katie: Yes, we, uh, we covered this in between bathroom breaks.

Bladder: I worry, Katie. *sniff* I worry what will happen to all of us. Life is short. Life is fragile. If our health declines, I don’t know where this Body is headed. What if Kidneys get too tired? What if Brain stops responding to their thirst signals and drinks less water because I fill so often?

Katie: Let’s talk about water, Bladder. A study linked chronic dehydration to chronic hyperglycemia. Have you found that to be true?

Bladder: Hyper what?

Katie: Hyperglycemia; chronic high blood glucose levels. Less water equals less blood equals high concentrations of glucose in the blood. If you don’t drink enough water every day for a long time, the higher glucose levels can lead to type two diabetes.

Bladder: *sniff* It’s the end of life as we know it. *sniff*

Katie: Bladder, don’t cry. There, there, weren’t you listening? It’s not too late to change. Muscle is going to walk, Brain is going to sleep more and to stop eating before Stomach signals she’s full so we can lose some weight. Kidneys and Pancreas are determined to keep the blood glucose levels down. We need you, Bladder. Let’s bring in the team and I want you to tell them why water is so important.

Bladder: *sniff* Okay. What if I can’t—

Katie: You’ll be fine. Ladies! Can you come in here, please? Everyone, welcome back. Okay, Bladder, go ahead.

Bladder: Well. *sniff* Now that we’re diabetic, we’ll need lots of water to clean out the glucose.

Kidney 2: Hear hear!

Bladder: Brain, as you start choosing more fruits, vegetables, and whole grains, we’ll need even more water.

Brain: What on Earth for?

Bladder: Plant based foods are full of fiber and fiber absorbs water. We’ll need extra water to keep the fiber moving.

Brain: Great, we’re eating sponges now.

Muscle: If we run low on water, I might cramp!

Brain: And I’ll get a headache. Suck it up.

Kidney 1: Brain, it’s easy to see if we’re getting dehydrated.

Brain: Dehydrated? We’re talking a little thirsty, here, right? Not that big of a deal.

Kidney 1: Mild dehydration, especially if it becomes chronic, can exacerbate our symptoms. According to our calculations-

Brain: Fine, fine. What do I do?

Bladder: Well, you can work with me. Whenever I empty, look at my urine.

Brain: Ew, gross. Eyes aren’t going to like this.

Bladder: If it’s clear, we’re okay. If it’s yellow, we need to drink more.

Pancreas: You can do a pinch test too. Pinch the skin on the back of Hand. If it bounces back quickly, we’re okay. If it stays pinched or the skin goes down slowly, we’re mildly dehydrated.

Brain: Geez, I need a cup of coffee.

Bladder: No coffee! It’s going to make me fill more!

Kidney 1: Just a little. Coffee’s actually good for us. It has magnesium and chromium which helps us use insulin. And it counts like water for hydration.

Bladder: Okay, fine.

Brain: Excellent! Come on, gals. Let’s get some coffee. Muscle, you can walk us there.

Katie: This concludes our show. Thanks for joining us and thank you to all of our guests.

Brain:  Let’s add food to this plan. Stomach just signaled she’s empty. Katie, care to join us?

Katie: I’d love to.

Part 7

The Diabetes Debate: Belly Fat Faceoff (part 5)

Brain: Hey, you, Belly Fat! We’ve got a bone to pick with you.

Belly Fat: You talking to me?

Kidney 1: You’re to blame for our diabetes.

Pancreas: I told you it’s not my fault.

Belly Fat: You gals are, like, rude.

diabetes debate 13Brain: Belly, what is this stuff?

Belly Fat: What, you don’t like tripping on acid?

Katie: Tripping over acid is more like it. Are these fatty acids? They’re all over the place.

Belly Fat: Whatever. Cleaning is lame.

Kidney 1: They’re messing with the insulin, Belly. Stop making them!

Brain: Belly, Liver’s cells are stuffed to the gills with those fatty acids.

Kidney 1: Blood’s full of them too.

Brain: She’s inflamed and we need her to regulate all kinds of stuff.

Belly Fat: This is, like, totally unfair. I didn’t do anything to Liver.

Brain: You’ve got her completely surrounded! Insulin can barely get through and when it does, Liver can’t respond normally because you’re smothering her in a chronic squishy fatty hug!

diabetes debate 14Kidney 1: We need Liver to help suck up the extra glucose from the blood. Let her go.

Belly Fat: Like, whatever. You’re a nerd and you’re a gross pee factory. Don’t even talk to me.

Katie: Belly, they have a point, actually. Studies show that if you’re overweight or obese, you’re 90 time more likely to develop type two diabetes.

Belly Fat: There’s fat all over this Body. Why pick on me?

Katie: You’re the only fat blocking access to the organs. If you were on the thighs or jiggling under the biceps, it’d be better.

Belly Fat: What a bunch of losers! I’m not changing for anybody.

Brain: I order you to leave!

Belly Fat: Not going to happen!

Brain: I’m going to order more vegetables, I’m going to go to bed early—

diabetes debate 15Katie: Actually, Muscle is the only one who can help. Diet can help you lose weight, but exercise is the only thing that removes visceral fat like Belly, here.

Brain: Muscle, you’re going to get your thirty minutes a day. Maybe more. I want this Belly out of here!

Muscle: Nice! I’m stoked, dude.

Belly Fat: Whatever, nerd.

Katie: Bladder’s full again, so we’ll be right back. Stay tuned for our final interview with the one, the only, the soon to be empty, Bladder.

Part 6

The Diabetes Debate: Brainiac (part 4)

Katie: Welcome back to Pass the Blame. We’re here with special guests Muscle and Brain. Brain? Where’d you go?

Brain: I’m hungry. I’m looking for a snack. I want a donut.

Katie: I’m glad you brought that up, Brain. Your blood glucose level is high right now, so the last thing you need is sugar.

Brain: Perhaps a cookie or two.

Katie: You want sugar because your cells are starving for energy and they’re sending you signals that they need food, but the glucose that gives them energy is there, it’s just stuck in the blood. The insulin keys aren’t working to unlock the cells and let the glucose in.

Brain: I read about this.

Katie: Yes, you probably did. You’ve been handed lots of pamphlets on type two diabetes recently.

Brain: It’s all a bit overwhelming, isn’t it?

Katie: Yes, I suppose, but you are the brain; I’m sure you can handle it.

Brain: Yeah, maybe. *yawn*

Muscle: Brain, I need to move more! Let’s go for a walk.

Brain: I’m sorry, Muscle, I’m too tired. Maybe tomorrow.

Muscle: You always say that.

Katie: Come on, Brain, you’re in charge here and Body needs to make some changes.

Kidney 1: We need you to take action.

Kidney 2: You need to fix this!

Katie: We’ve been, um, joined by the Kidney Twins. Welcome, ladies.

Brain: Me? Fix this? I’m having enough trouble keeping up with my regular duties. If you want me to take on a special project, I need down time. I need sleep.

Muscle: You get sleep!

Brain: Not the good kind. You all keep waking me up! If our blood glucose level goes down, Stomach is hungry. If our blood glucose level goes up, Bladder has to pee. Foot’s going nuts when neuropathy hits her and on top of that, now we have sleep apnea. Every few minutes Lung 1 and Lung 2 wake me up screaming, “We’re dying! We have no air! Oh, wait, we’re okay now.” It’s driving me crazy.

Muscle: I can help if you let me.

Brain: I’m tired.

Muscle: Well, push though it and let me move! Exercise helps you sleep better.

Kidney 1: It’ll help control the blood glucose level too.

Katie: Exercise or sleep?

Kidney 1: Both.

Brain: You know, Kidneys, keeping the blood glucose levels controlled will help me sleep better.

Kidney 2: Guess what, Brain: better sleep will help control the blood glucose level.

Pancreas: It’s a cycle, people. Pick a launching point and jump in already! I can’t keep on like this.

Katie: Oh, okay, now Pancreas has barged her way into the studio as well. Um, welcome Pancreas.

Brain: Why are you all looking at me?

Pancreas: Because all neurons lead to Rome!

Kidney 2: The cerebellum stops here.

Muscle: You give the orders, so you order some changes, dude!

Katie: Okay, ladies, let’s all calm down. Remember your blood pressure. If you all work together, you can manage your diabetes and Body can still have a long healthy life.

Pancreas: What do we do first?

Katie: Well, Muscle is offering to exercise. Exercise will help Brain sleep better and will help regulate your blood glucose level by removing some glucose from the blood without insulin’s help.

Brain: Okay, fine. Muscle, you can walk or something.

Muscle: I want thirty minutes a day.

Brain: What? You’re crazy!

Katie: You’ll get more blood flow and feel more awake.

Brain: Hmm, tempting. What else?

Katie: Well, you can lose weight. Being overweight increases your risk of type two diabetes.

Brain: I refuse to spend my valuable neurons counting the calories in rice cakes and cookie crumbs.

Katie: It doesn’t have to be that extreme. Start by eating smaller portions of what you eat now. Drink water instead of juice or soda so you don’t drink your calories. Make simple changes, one step at a time. You know, there’s a strong link between belly fat and diabetes. Losing even 7% of your—

Brain: Wait a minute. If we get rid of Belly Fat, this diabetes thing could all go away?

Katie: It’s not that simple, but it would really help if—

Brain: Come on, girls! This is Belly Fat’s fault! Let’s get her!

Katie: Ladies! Ladies, come back! We, um, we’ll be right back. I hope. Wait for me!

Part 5