Halloween, Kids & Juvenile Diabetes

It’s October and the leaves are starting to fall from the trees. Cooler air (Thank you, Lord!) has finally arrived. Autumn decorations are everywhere you turn. And, yes, the kids are getting pretty excited about Halloween. But if your child has a health issue like Juvenile Diabetes (T1D), a holiday that’s focused on enormous hauls of candy can literally be dangerous. Still, there are ways to have loads of fun and stay safe. Let’s talk about it …

bekir-donmez-Hqr2VOwI7Uw-unsplash

Personally, I have struggled with my weight my entire life — up and down the scale. My cousin was diagnosed with T1D, before he even started to school. As adults we began looking for alternatives that might be a source of prevention, for our own children. To date, our efforts have worked!

First of all, don’t focus solely on food especially candy and sweets. This holds true for any holiday and any child. It’s a life-lesson. Yes, Halloween only comes once a year. But that can also be an excuse for Thanksgiving, Christmas, New Year’s, Valentine’s, Easter, etc. So, avoid it. Those excuses add up and they can have negative consequences.

Second, but equally important, is your child’s feelings. Kids with any Chronic illness want to feel “included” — not excluded. They want to feel like everyone else. An easy way to make them feel included is to adopt traditions, even for something like Halloween. These traditions bond your family. They can even be shared with friends. 

So, before the big night, plan a fun-packed evening! You will need someone to watch your front-door, while you’re out. Ask a grandparent, or friend, if they can help for 2-3  hours.

Remember that trick-or-treating is just one part of Halloween. It isn’t the ONLY part. Think traditions, here. You can plan a family-dinner at home. You might even put up some decorations, i.e. balloons, Silly String, a Fog Machine, etc. If possible, get the kids involved. It adds to the excitement. And they’re more likely to eat something, if they have helped prepare it. Cucumber and Hummus sandwiches are a good start. Or maybe a Veggie Skeleton? How about Turkey Chili? Cheeseburger Pasta? Meat’n’Cheese Stromboli? Greek Pizza? These recipes and countless others are Diabetic, easy and kid-friendly. For dessert, add a little autumn fun … bob for apples! 

Now, you’re ready to go trick-or-treating. Remember those jackets, sweaters and Glow sticks. It’s important to limit your area of door-to-door action, i.e. your street, your apartment building, your neighborhood. This alone will reduce your child’s candy haul. You can include Grandma’s house, an Aunt’s house, etc. that are located elsewhere. But set limits from the start and stick to them. This will allow your diabetic child to make the rounds … showing-off his/her costume with their siblings and/or friends. And it will also give you more control over their sugar intake.

The last activity of the evening is the grand finale, i.e. a corn maze, a local haunted house, a hay ride, etc. Whatever you choose will be loads of fun for the entire gang. And it will provide plenty of laughter as well as great memories. The photos, selfies, even video will be worth sharing for days … weeks … even years to come. The bragging rights for you and your children will be equally enjoyable. Anybody and everybody can go door-to-door. Yawn. It equates to the same-old, same-old. You took Halloween to a new level and your family will love it!

Once you are back at home, turn your outdoor lights off and bring in your jack-o-lantern. This signals to all of your children that the evening is winding down for everyone — not just one. The candy eating will start and that’s okay. Allow them to eat a little and save the rest for later (a good practice for kids who aren’t diabetic, too). Get their baths out of the way … and put their pajamas on … then enjoy a DVD … unwind. They’ll be ready for it and you deserve it. Best of all, you’ve started a Halloween tradition that you’ll want to repeat year after year. One that is special, healthy, inclusive, fun and packed with surprises!

 

Reference Links:

https://www.webmd.com/diabetes/news/20011030/children-diabetes-eat-halloween-candy#1

http://www.eatingwell.com/recipe/259414/cucumber-hummus-sandwiches/

https://www.tasteofhome.com/healthy-eating/diabetic-recipes/

http://main.diabetes.org/dorg/PDFs/awareness-programs/hhm/what_can_i_eat-fast_food_tips-American_Diabetes_Association.pdf

Easy Greek Pizza

https://www.everydayhealth.com/healthy-halloween-treats-for-kids.aspx

https://www.history.com/news/what-is-bobbing-for-apples

 

 

*Photo by Bekir Donmez on Unsplash

Advertisements

Make Mine Tea, Please

Most of us are familiar with the old cliche “You are what you eat”. Well, that also holds true for what you drink. And depending upon your choices, the effects can be good or bad. For centuries, tea has been recognized for its ability to soothe, refresh and heal. Have you tried it?

 

tina-dawson-wvw4GmXLCrY-unsplash

 

Personally, I like to drink tea hot or cold. Nothing comforts a sore throat like a warm cup of tea that’s been sweetened with a little honey. Likewise, there are few things that can refresh you like a cold, glass of tea. But the benefits extend far beyond this. Many Chronic illnesses can be positively influenced by this age-old drink.

Studies have shown that specific teas may help with cancer, heart disease, diabetes, obesity, Parkinson’s, etc. Tea, of any blend, has less caffeine than colas or coffee. Think of it this way: Tea IS a good choice! And brewed is better than bottled. If you want to focus on using a specific tea, the following will help to get you started:

  • Green tea has a high level of an antioxidant known as EGCG. This may hinder the growth of bladder, breast, lung, stomach, pancreatic and colon cancers. It can also reduce the clogging of arteries, burn fat, reduce cholesterol and lower the risk of neurological disorders like Alzheimer’s, Parkinson’s and Stroke.
  • White tea has the most powerful anticancer properties of any processed tea.
  • Oolong tea has antioxidants that will lower bad cholesterol or LDL. It has also been marketed as a weight-loss supplement. However, scientific studies to support the latter are not available. 
  • Black tea, which includes Pu-erh tea, can help with weight loss, reduce cholesterol and lung health. Black tea also contains the highest amount of caffeine.
  • Herbal teas (Chamomile, Ginger, Ginseng, Jasmine, Rosehip, Mint, Hibiscus, Echinacea and Rooibos) have been shown to help a variety of illnesses, from sore throat to hypertension.

Instant teas, while convenient, contain more sugars and artificial sweeteners. So, please, read the label … buy a tea-kettle … and brew. You can brew iced tea by filling a pitcher half-full with hot water. Add your large tea-bag (family-size) and let it do its thing for about 22 minutes. Remove the bag and add your preferred sweetener. Then, add cold water until pitcher is full and refrigerate. No stove or tea-kettle required. This isn’t difficult. Nor does it take a lot of time. It’s also incredibly inexpensive compared to other beverage choices that are on the market.

It should be noted that the FDA has issued warnings about so-called “dieter’s teas”. These tea blends contain plant-derived laxatives. They are more of a marketing scam than a health benefit. The FDA has also issued warnings about taking many supplements, i.e. Comfrey, Willow bark, Germander, Lobelia and Chaparral. Tea, as with other things that we consume (from farm to table), can be tainted or misleading. The more that you know, the wiser you become as a consumer. 

Last, but not least, there are many brands of tea on the market today. For a cup of hot tea, I’m partial to Celestial Seasonings (the Mandarin Orange Spice is my absolute favorite). For iced tea, it’s hard to beat Lipton. If you are interested in trying tea but uncertain of what blend to drink … ask your doctor or a nutritionist. When we consume healthy, we are healthier. That’s just a no-brainer. So, enjoy some tea and reap the rewards!

 

Reference Links:

https://www.eatright.org/health/wellness/preventing-illness/the-health-benefits-of-tea

https://www.medicinenet.com/sore_throat_home_remedies_and_treatment/article.htm

https://www.webmd.com/diet/features/tea-types-and-their-health-benefits#2

https://specialtyteaalliance.org/world-of-tea/us-grown-tea/

https://www.aol.com/article/2016/03/24/why-weight-loss-tea-is-the-biggest-scam-on-instagram/21333062/

14 Best Green Tea Brands in 2019

*Photo by Tina Dawson on Unsplash

An Apple A Day …

Remember the old Welsh proverb that this title alludes to? Well, as it turns out, that saying is more fact than cliche. Apples are healthy for us. In fact, many research studies suggest that apples may be one of the healthiest foods you can eat! And they taste so incredibly good too!

 

shelley-pauls-I58f47LRQYM-unsplash

 

Apples come in over 2,000 varieties, ranging from sweet to sour in taste. So there is something for everyone, no matter your preference. A serving, or one medium-sized apple, contains about 95-100 calories. It also contains 0 gram fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar (naturally occurring), and 3 grams fiber. Apples are also low in sodium and cholesterol. And they provide a good source of vitamin C as well as fiber. If you are on the AIP diet, also known as the Autoimmune Protocol diet, for  Psoriasis, Rheumatoid Arthritis, or Lupus, you’re probably already eating apples. But they can also help patients with other Chronic illnesses, i.e. Heart disease, specific Cancers, Alzheimer’s disease, Dementia, Obesity, Diabetes, Stroke, etc. Imagine that!

You’ll also find an endless array of recipes (including low-carb) available online, in cooking magazines and cook-books, to help you incorporate apples into your weekly menu. Or you can enjoy one, right from the fruit-bowl. Maybe, a serving of apple juice with breakfast? My personal favorite is applesauce. Sometimes, simple is the best. So, by all means, indulge yourself. It’s September. The apples are fresh and bountiful. It’s time to enjoy them and reap the benefits of better health! 

 

Reference Links:

https://www.medicalnewstoday.com/articles/267290.php

https://www.webmd.com/food-recipes/benefits-apples#1

Apples

https://www.bbcgoodfood.com/howto/guide/health-benefits-apples

https://healingautoimmune.com/aip-food-list

36 Easy AIP Recipes That Won’t Stress You Out

https://www.cookinglight.com/food/in-season/healthy-apple-recipes?

https://www.countryliving.com/food-drinks/g4650/healthy-apple-recipes/

*Photo by Shelley Pauls on Unsplash

Heredity & Chronic Illness

Tracing one’s ancestry has become a very popular thing, these days. It’s fun. Surprising. Sometimes, even a tad mysterious. Folks can’t seem to get enough of their past. They want to know more. In doing so, we inevitably look at old photographs and compare our likeness to those of our ancestors. Mom’s auburn hair. Dad’s deep-blue eyes. We admire military service. We notice things like multiple births, activism, alma maters. And we smile at those reoccurring “family names”. Personally, I represent the sixth generation to utilize some variant of “Julia”, i.e. Julie, Juliette, Juliana, even a Julian. Obviously, the paternal side of my family likes the name.

We also marvel at other things that we share with the generations before us, i.e. personality traits, dimples, freckles, receding hairlines, etc. In some cases, even professions like medicine, teaching, or law enforcement transcend the generations. All connect us. But how many of us are paying attention to the illnesses that run through our family tree? Like hair color, height, etc., our health is genetically linked to our ancestors. Which is why many Chronic illnesses run in families. And also why millions of dollars have been devoted to genetic research, in the last two decades.

 

tregg-mathis-WwIQlhIBzYE-unsplash

 

Although 70% or more of our disease risk can be linked to our environment, genetic factors also play a role. We may not be born with a specific disease, but our genetic predisposition or susceptibility may place us at a greater risk of acquiring it in life. There are four types of genetic disorders:

  • Single gene inheritance
  • Multi-factorial inheritance
  • Chromosome abnormalities
  • Mitochondrial inheritance

The World Health Organization has done extensive work regarding noncommunicable diseases, i.e. Cancer, Diabetes, Heart disease, Mental illnesses, etc. This research and that of others (CDC) tells us that it isn’t just our shared genes. Many families share common environments and lifestyles, i.e. smoking, diet, drug or alcohol use. Gender, age, race or ethnicity can also effect our risk. For example, Diabetes is 60% more common in Blacks than in Whites. Blacks are also more likely to die from Asthma than Whites. Fighting this problem goes beyond genetics. It means we must change the system for testing new drugs. We must improve health education. And we must overcome disparities in healthcare.

If you haven’t taken the time to consider your family medical history, I encourage you to do so. Everyone should. Share this information with your doctor/s. It’s possible to work together and prevent some diseases. If you have been diagnosed with a Chronic illness, remember that early treatment can help you to better treat/manage your condition. That’s extremely important.

Our genes are comprised of DNA. It’s the molecule that is the hereditary material found in all living cells. And the genome is the sum total of any organism’s DNA. It’s complex, I know. So, just keep this in mind … the way our genes work can be positively influenced, i.e. good nutrition, exercise, avoiding substance abuse, etc. We don’t have to inherit everything, good and bad, from our ancestors. We have options. It’s time to utilize them. Choose to live well!

 

 

Reference Links:

Chronic disease: Genes matter, but so does environment

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4841510/

https://www.medicinenet.com/genetic_disease/article.htm

https://www.cdc.gov/genomics/famhistory/famhist_chronic_disease.htm

https://www.webmd.com/cancer/features/precision-medicine-dna-lifestyle#2

https://www.cdc.gov/heartdisease/family_history.htm

https://www.who.int/genomics/public/geneticdiseases/en/index3.html

Epigenetics – How the Environment Influences Our Genes

https://www.theatlantic.com/health/archive/2011/11/how-health-and-lifestyle-choices-can-change-your-genetic-make-up/247808/

https://www.webmd.com/hypertension-high-blood-pressure/features/why-7-deadly-diseases-strike-blacks-most#1

*Photo by Tregg Mathis on Unsplash

One Thing Can Lead To Another …

Dare I say it? Yet, if you are living with a Chronic illness, you know it’s true. Secondary conditions happen. In fact, by 2020, it is projected that 157M Americans will be living with some form of Chronic illness. And 81M, well over half of them, will have multiple conditions. But what exactly are these secondary illnesses? The list is long and complex, i.e. Depression, Anxiety, Lupus Nephritis, Pericarditis, Sjögren’s SyndromeCushing’s Syndrome, Secondary Raynaud’s, Secondary Fibromyalgia, Myocarditis, Anemia, Dysphagia, Glaucoma, etc. This isn’t about a low-grade fever, or stiffness. These secondary conditions are serious health problems, in their own right. And when they follow your initial diagnosis, it is both scary and frustrating.

 

kyle-glenn-uFjORuZQczQ-unsplash

 

Because of the sheer nature of how a Chronic illness effects a patient, from onset through progression, I want to focus for a moment on Depression and Anxiety. Both are common among the chronically ill. Life is changing. Physical and/or mental abilities are changing. To say that it’s overwhelming is, well, an understatement. The diagnosis alone usually hits a patient like a ton of bricks. Some chronic illnesses, i.e. Parkinson’s, Stroke, etc., actually effect the brain. These changes can directly lead to Depression. Anxiety and stress can also lead to depression. Both are felt by patients who live with any Chronic illness. And a secondary diagnosis can magnify these problems.

If you are experiencing symptoms outside the norm for your diagnosed condition, you should talk to your doctor. You may be living with a secondary illness. And it should be treated — not ignored. A good Support System will help you to cope with your Chronic disease as well as the secondary, i.e. family, friends, doctor, etc. Think of it as a “team sport”! Support Groups are available in many areas. If you are interested, you can contact national organizations for details, i.e. American Cancer Society, SAMHSA, American Lung Association, American Heart Association, The Arthritis Foundation, etc. Or simply ask your physician. These are very beneficial for caregivers, too.

Optimism is also key to living with and effectively managing your Chronic condition. Understand your illness — don’t just accept the diagnosis. If you want another medical opinion, ask for one. It is your body and your right. Learn the facts. Knowledge is power. Find out what you can do, i.e. diet, exercise, medications, etc. Pace yourself. Delegate tasks to reduce your stress level. Understand that setbacks can and usually do happen. Secondary conditions are common. Pursue preventative measures, if possible. If not, maintain your perspective. Blaming yourself isn’t going to help the situation. A Secondary Condition isn’t the end of the world. Let’s say that, again … a Secondary Condition isn’t the end of the world. It’s just a curve-ball that you must deal with. And you can. Millions of patients are doing it. So, give it your best shot! 

Always make the most of every day. Even the difficult ones are a gift. Although, they may not feel like one. With a positive approach, you will also feel better both mentally and physically. You will be able to manage the changes, too. And get back to living!

 

 

Reference Links:

https://www.nationalhealthcouncil.org/sites/default/files/AboutChronicDisease.pdf

https://medlineplus.gov/ency/patientinstructions/000602.htm

Secondary Conditions

http://www.jrheum.org/content/46/2/127

Managing Multiple Rheumatic Diseases: How One Patient Copes with Her Disabilities & Advocates for Others

https://www.cancer.org/treatment/support-programs-and-services.html

https://www.nimh.nih.gov/health/publications/chronic-illness-mental-health/index.shtml

https://www.samhsa.gov/find-help/national-helpline

https://www.ncbi.nlm.nih.gov/books/NBK11438/

https://www.lung.org/support-and-community/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5209342/

*Photo by Kyle Glenn on Unsplash

A Primer: Packing A Healthy Lunch

It’s August already. How in the heck did that happen? While many of us are trying to squeeze the last precious moments out of summer, others are already dreading that ritual of packing a lunch. Eating healthy should be everyone’s priority. But the flesh is weak, especially around foods we ought to limit eating. If you think this is a post about packing a child’s lunch, you’re only half right. Many adults also pack a lunch. Sadly, 50% of American adults skip lunch altogether. They opt to snack, instead. In fact, 44% confess to having a snack-drawer at work. And snacking usually leads to unhealthy habits, difficulty maintaining or losing weight, exhaustion, even premature aging. For those young and old, who live with a Chronic illness, fast-food and snacking can make managing your disease much harder. Who needs that? So, let’s talk healthy lunches that are easy to make and delicious too!

mae-mu-IZ0LRt1khgM-unsplash

Starting with the kids … if you feel your child’s school offers healthy choices, then the cafeteria may not be a bad idea. But before you make any assumptions, remember that you know your child best. You know what he or she will eat. You know what temptations they easily fall for. And you probably have a general idea of the school’s menu. Now, ask yourself a couple of questions: Are there healthy options for my child? Will he/she make those choices? If you respond emphatically with a “No!” to either question, it’s probably best to pack a lunch from home. It’s also important that your child understands why you are doing it. Think of this as a life lesson that will help them for years to come.

Some great lunchbox choices for kids are:

  • Fresh or Dried Fruit
  • Crunchy Veggies
  • A Meat or protein food, i.e. sliced meat, a chicken-leg, hard-boiled egg, etc.
  • Remember dairy, i.e. cheese, yogurt and milk.
  • A starchy food like, i.e. bread, roll, pita, fruit breads, or crackers.
  • A bottle of water is always appreciated.

If you are packing a lunch for yourself or your spouse/partner consider these:

  • The cold cut sandwich that always hits the spot.
  • Your favorite salad (Like kids we benefit from fruit & veggies).
  • A quesadilla.
  • Maybe, a rice bowl.
  • Hummus with a few pita chips.
  • Cheese, cottage cheese, or yogurt.
  •  Some rotisserie chicken and vegetables.
  • Soup (Remember that canned is high in sodium).
  • Quiche
  • A bottle water works for you, too.

I know. I know. It sounds hard. You’ve already got a zillion things to do. But if you just think about it, packing these lunches can get a lot easier. For example, left-overs can easily be used in a lunch. Recruiting the kids to help you “shop” for ideas is teaching them and encouraging good choices. And a well-stocked pantry takes a lot of frustration and time out of packing. If the healthy side of it doesn’t appeal to your spouse/partner, try the more practical angle. How much do you spend on lunch at a restaurant? Now, multiply that amount by five days a week. Then, 52 weeks in the year. Wow! It adds up. Packed lunches are less expensive and that savings can be used for other things. In other words, you can eat healthier and have a reward for doing it! Now, that’s what I call living well!

 

Reference Links:

https://nypost.com/2018/08/30/half-of-us-workers-dont-feel-like-they-can-take-a-real-lunch-break/

https://www.betterhealth.vic.gov.au/health/healthyliving/lunch-box-tips

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/quick-meal-ideas/quick-lunch-ideas.html

https://www.bonappetit.com/story/100-lunch-ideas

https://www.menshealth.com/nutrition/a27504997/healthy-meal-prep-work-lunches/

https://money.howstuffworks.com/personal-finance/budgeting/how-much-cheaper-to-pack-lunch.htm

*Photo by Mae Mu on Unsplash

 

 

Stay Hydrated

As the days grow warmer, we venture outside … enjoying outdoor sports, gardening, working, etc. Granted, the sun feels wonderful after a cold winter. But the higher temperatures also demand that we pay closer attention to our hydration level. If our bodies lose more fluid than they take in, we can develop a condition called dehydration. Severe dehydration can even be life-threatening. While dehydration can happen to anyone, it is especially dangerous for children, seniors and those living with Chronic conditions. In fact, there is increasing medical evidence that mild forms of dehydration can lead to a myriad of illnesses. Likewise, maintaining good hydration has a positive effect on many!

ethan-sykes-222960-unsplash

Some medications can cause hydration issues, i.e. diuretics, laxatives and chemotherapy. Dehydration is often seen in cancer patients who are taking the latter. But, note, chemotherapy is used to treat other illnesses too, i.e. Lupus, Rheumatoid Arthritis, Multiple Sclerosis, etc. So, talk to your doctor and be vigilant. 

If you are taking any of these medications (many of us do), or suspect that you may be suffering from dehydration. Here are some of the symptoms to watch-out for:

  • Fatigue or weakness
  • Dizziness
  • Dark urine
  • Nausea
  • Headaches
  • Irritability
  • Dry skin
  • Low blood-pressure
  • Extreme thirst
  • Rapid heat-beat
  • Inability to sweat

If you are experiencing any of these symptoms, seek medical assistance.

We lose fluids every day, through our body’s functions. Still we can maintain hydration. Water is the best source. Most nutritionists recommend about six 8-ounce glasses per day. Your doctor can help you determine how much is best for you. But there are other options, too. Fruits like watermelon, strawberries, cantaloupe, peaches and oranges have naturally high water content. Vegetables like tomatoes, cucumbers, celery, cauliflower, cabbage and lettuce are also abundant. Soups are another source. An 8-ounce serving of plain yogurt is made up of more than 75% water. Cottage cheese has wonderful hydrating properties, too. So does Jello. Popsicles and frozen-fruit bars are also helpful. Even meats like hamburger and chicken breasts can help us to stay hydrated. And it’s pretty easy to incorporate these foods into our daily diet intake.

Spring is in full-swing and summer is just around the corner. Enjoy the weather. Have fun. Exercise. But, remember, to stay safe. Prevention is worth the effort. Whether you drink from a glass jar or not (it’s a bit of a Southern thing) … stay hydrated!

 

Reference Links:

https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

https://www.ncbi.nlm.nih.gov/pubmed/17921462

https://www.ncbi.nlm.nih.gov/pubmed/16028566

https://www.webmd.com/drug-medication/medicines-can-cause-dehydration

https://www.cancer.net/coping-with-cancer/physical-emotional-and-social-effects-cancer/managing-physical-side-effects/dehydration

https://www.healthline.com/nutrition/19-hydrating-foods#section19

https://www.webmd.com/food-recipes/features/top-10-ways-to-stay-hydrated

*Photo by Ethan Sykes on Unsplash