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October 15, 2007

Healthy Affirmation

Gm_meditation_2I'm on the road to fitness.
I am feeling stronger everyday.
I can manage my hunger today through mindful eating.
I look and feel healthier.
I'm enjoying how I'm feeling now.
I love the feeling of making progress.
I love the food that makes me feel powerful.
I enjoy being healthy.
I'm making things easy for myself now.
My body is getting stronger, more flexible and healthier every day!

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Posted by Cindy on October 15, 2007 | Permalink | Comments (0) | TrackBack

October 12, 2007

Diabetes: Rising Blood Pressure Tied To Diabetes

Researchers have reported that women may be more likely to develop type 2 diabetes if their blood pressure rises substantially over the years. These findings, which have been posted in the advance edition of the European Heart Journal, were quickly picked up by CBS News, the Associated Press and WebMD in the past twenty four hours.

David Conen, M.D., a  research fellow at Harvard Medical School, the Harvard School of Public Health, and Boston's Brigham & Women's Hospital, says "women with increasing blood pressure levels should have their blood sugar (glucose) levels monitored."

(WebMD) Conen and colleagues studied a decade of data on more than 38,000 female health professionals in the U.S. At the study's start, the women were at least 45 years old and didn't have heart disease, diabetes, cancer, or other major illnesses.

Every year, the women reported their blood pressure. The researchers also checked confirmed cases of type 2 diabetes among the group. During the study period, a total of 1,672 women were diagnosed with type 2 diabetes.

The women were more likely to develop type 2 diabetes if their blood pressure moved up one or more notches on the researchers' list of categories:

  • Optimal: systolic blood pressure below 120; diastolic blood pressure below 75
  • Normal: systolic blood pressure of 120-129; diastolic blood pressure of 75-84
  • High normal: systolic blood pressure of 130-139; diastolic blood pressure of 85-89
  • Hypertension: systolic blood pressure of at least 140; diastolic blood pressure of at least 90

Apparently, overweight women with hypertension were the most likely to develop type 2 diabetes, although leaner women were also at risk if their blood pressure rose out of the optimal range. Age, weight, smoking, family history of diabetes, and other factors didn't fully explain the results.

The Joslin Diabetes Center recommends that if you do have diabetes, have your blood pressure measured at every doctor’s visit, or at least once a year to avoid serious complications such as heart failure, strokes, kidney and eye disease.

Green Mountain at Fox Run's nationally renowned program  "A Women's Program for Mastering Type 2 Diabetes"  is offered in partnership with the internationally renowned Joslin Diabetes Center–Harvard Medical School. This program offers lifestyle advice and answers to health questions for women who have been diagnosed with Type 2 Diabetes (or Pre-Diabetes), and are still left wondering how to manage their disease.

Living Well: A Women’s Healthy Lifestyle Program
for Mastering Type 2 Diabetes & Prediabetes

Green Mountain at Fox Run | November 4th - November 11th 2007

By Laura Brooks

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Posted by Laura on October 12, 2007 | Permalink | Comments (1) | TrackBack

October 11, 2007

Healthy Recipe: Pumpkin Stew

Pumpkins are everywhere... They adorn porches, stoops and steps as they await their turn to 'go under the knife'.  But pumpkins are more than fall decorations and jack o'lanterns! They're also a healthy eating source of beta carotene, the nutrient which gives pumpkins their bright orange color. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and protect against heart disease as well as some degenerative aspects of aging.

Served in the pumpkin itself, this stupendous stew makes for a very attractive centerpiece. Tip: use a pumpkin that is wider than it is tall and one that can stand upright without tilting. For a vegetarian version, substitute the beef with 2 16-ounce cans of kidney, black, or pinto beans (shown right).

Makes 8-10 servings

1 10 - 12 pound pumpkin
2 lb. Beef stew meat
2 T Oil
1 Bell Pepper, in inch thick slices
1 Onion, sliced
4 Medium potatoes, cubed
3 Carrots, cubed
2 Cloves of Garlic, diced
2 Sticks of Celery, sliced
1 15oz. can of diced tomatoes
2-3 cups Water or vegetable stock
Salt to taste
Pepper to taste

Carve a hole in the top of the pumpkin and remove seeds (see cooking Pumpkin Seeds below), and stringy 'guts'. Scoop out 2 cups of pumpkin and cube. Then set the pumpkin aside. In a dutch oven brown stew meat in oil. Add bell pepper, onion, potatoes, carrots, garlic, celery and tomatoes. Add salt and pepper to taste. Add 2 - 3 cups of water. Let simmer for 1 hour.

Place pumpkin in a shallow pan, and place stew inside the pumpkin. Brush the outside of the pumpkin with a light coating of oil. Bake pumpkin and stew at 350 for 2 hours, or until pumpkin is tender. Serve while hot.
Be sure to get chunks of pumpkin in your stew, as they enhance the flavor of the stew. A great Halloween recipe!

Cooking Pumpkin Seeds

Preheat the oven to 350°F. Extract the seeds from the pumpkin. Separate and discard the pulp. Thoroughly wash the seeds in warm water. Spread the seeds onto a cookie sheet and sprinkle with salt and nutritional yeast flakes (optional). Bake for 20 minutes, checking them every 5 minutes to lightly toss and add more seasonings, if desired. After 20 minutes, take out one seed and taste after it’s cooled. If the inside of the seed is dry, the pumpkin seeds are ready! Allow to cool and serve.

For more healthy eating recipes, check out the other delicious recipes listed on this blog or visit Green Mountain Healthy Living Recipe Favorites.

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Posted by Laura on October 11, 2007 | Permalink | Comments (0) | TrackBack

October 10, 2007

Healthy Eating or Disordered Eating in Teens?

PgdWe get a lot of questions from our participants at Green Mountain at Fox Run about how to help their children avoid eating and weight problems. It's a good question. "Since the 1980s, disordered eating has become so common that it affects the majority of adolescent girls," according to Marcia Herrin, EdD, an eating disorders specialist who has updated her book The Parent's Guide to Eating Disorders: Supporting Self-Esteem, Healthy Eating & Positive Body Image at Home. It's affecting boys much more commonly, too.

As someone who struggled with disordered eating and eating disorders earlier in my life, I was intent on making sure my two children (girl and boy) didn't follow in my footsteps. I don't think they have, but it's been a challenge even with my professional understanding to help them develop healthy attitudes about food, exercise, their weights, their appearance. Our society is just too distorted about these subjects.

I found Marcia's book a good review of how to help our children avoid, or recover from, disordered eating and eating disorders. It's not easy to keep them healthy on this subject...but it's well worth the effort.

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Posted by Marsha on October 10, 2007 | Permalink | Comments (0) | TrackBack

October 09, 2007

Healthy Living - Women Mastering Type 2 Diabetes

FriendsThere is but one month left to plan a healthy vacation to Green Mountain at Fox Run, for our 7th annual, "A Women's Program for Mastering Type 2 Diabetes" week. Our nationally renowned program which is offered in partnership with the internationally renowned Joslin Diabetes Center– Harvard Medical School. This program offers lifestyle advice and answers to health questions for women who have been diagnosed with Type 2 Diabetes (or Pre-Diabetes), and are still left wondering how to manage their disease.

Other good news on the diabetes front. It was reported today (we’ve been touting these benefits for a very long time), that a recent study shows that aerobic and weight training exercise helps to bring down blood sugar levels in diabetics. You can read more about what the latest study reveals HERE.

"Living Well: A Women’s Healthy Lifestyle Program for Mastering Type 2 Diabetes & Prediabetes - Green Mountain at Fox Run | November 4th - November 11th 2007

Get more information about this nationally renowned program and special rates HERE.

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Posted by Cindy on October 9, 2007 | Permalink | Comments (0) | TrackBack

October 06, 2007

October in Vermont

Autumn_walk2 No doubt about it, Moonlight in Vermont is a beautiful song, but the morning and afternoon are pretty hard to beat this time of year too! Ah, fall foliage. If you haven’t spent an October in New England you’ve missed some of the most beautiful and glorious images on the planet.

Some of our participants have taken the opportunity to combine their visit with us with a wonderful vacation in New England to capture fall foliage at its peak. Sometimes its tough to determine exactly when the leaves will be at their peak, so here are a few tips you might want to consider.

Autumnwalk1. Fall foliage moves from the north to the south. Typically, foliage turns it’s most brilliant colors first, in Maine.

2. The Columbus Day weekend is thought to usually be the best time to see leaves. This year it appears the leaves are about a week behind schedule, so check weather.com for specific updates.

3. The longer you stay in New England, the better your chances of seeing leaves at their peak.

4. Once you know where you’re going, call and ask the locals when leaves peak in their area, they’re your best resource.

5. Rent a car and drive to different locations. There is varied terrain and leaves may show differently along rivers and mountains.Fallbridge_2

So, if you’re thinking of joining us in the next couple of weeks, please, bring your camera. You’ll be glad you did.

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Posted by Cindy on October 6, 2007 | Permalink | Comments (1) | TrackBack

October 04, 2007

Healthy Recipe: Roasted Eggplant Parmesan

How’s this for a hot, hearty, healthy and delicious way to end the day? Especially because you can make it the day before, and just heat it up when dinnertime rolls around. Serve with a crisp salad and crunchy French bread for a meal that can’t be beat!

Makes 4 servings

2 medium eggplants (about 2 pounds)
1 tablespoons coarse salt
2 tablespoons olive oil
1 cup ricotta cheese
¾ cup mozzarella (divided)
1 tablespoon chopped parsley
1 tablespoon chopped basil
1½ cups marinara sauce (divided)
2 tablespoons parmesan cheese

Heat oven to 450°F. Trim stems and ends from eggplant and peel, leaving several 1-inch wide strips of peel intact. Cut the eggplant lengthwise into ½-inch thick slices and place in a colander. Sprinkle with salt and allow to sit for 15 minutes. Rinse the eggplant under cool water, drain thoroughly and pat dry. Toss the slices in the olive oil and place on 2 baking sheets. Bake 20 minutes until golden brown. Let cool. Reduce oven heat to 350°F.

In a small bowl, combine ricotta cheese, ½ cup mozzarella cheese, parsley and basil. In an 8 x 8 baking dish, spread ½ cup of marinara sauce on the bottom of the pan. Place a layer of eggplant slices in the dish and spread ½ cup of the cheese mixture on top; repeat, layering 2 more times. Top with remaining (1 cup) marinara sauce and sprinkle the remaining (¼ cup) mozzarella cheese and parmesan cheese on top. Cover loosely with aluminum foil. Bake at 350°F for 30 minutes; remove aluminum foil and bake another 10-15 minutes or until cheese is melted and slightly golden brown. Cool slightly and serve.

Do ahead: Cover the unbaked Roasted Eggplant Parmesan with aluminum foil and refrigerate up to 24 hours. You may need to bake covered 10-15 minutes longer or until bubbly. Uncover and bake another 10 minutes or until slightly golden brown.

For more healthy eating recipes, check out the other delicious recipes listed on this blog or visit Green Mountain Healthy Living Recipe Favorites.

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Posted by Laura on October 4, 2007 | Permalink | Comments (1) | TrackBack

October 03, 2007

For Healthy Weight Loss: What’s In Your Fridge?

This from the website of our clinical advisor and colleague Karin Kratina, RD, PhD: 

What’s in your fridge? For those of us who are fortunate enough not only to be able to buy the foods we want and need, but also confident enough to bring them into our home, a “full fridge” embodies much more than the foods inside.

Let’s reach inside and discover what’s in a “full fridge.” In the crunchy, creamy, spicy, sweet, and salty rainbow of colors and shapes on the shelves, we will find:

Body wisdom -- our intuitive awareness of what we need and want -- is in the simplicity of the carton of milk and the clarity of the bottled water.

Body trust -- the honoring of our needs and wants with abundance -- is in every single grape in the bunch.

Body and Self acceptance -- appreciating our complexity of feelings, strengths, and weaknesses -- is in the cherry-walnut-goat cheese-mixed greens salad and the tuna noodle casserole.

Peace and Power -- replenishing ourselves with nourishing connections and food, maintaining balance and a normal blood sugar -- are packed into that pudding and the leftover pizza.

Joy –- the expression of our enthusiasm and creativity -- reverberates in the chunky chocolate raspberry ice cream and the strawberry-kiwi-cantaloupe compote.

For those who aren’t aware of it, Karin is talking about, among other things, the fact that healthy eating includes giving ourselves permission to eat the things we like, and not getting caught up in good/bad food thoughts that stand in the way of healthy weights or healthy weight loss.

She’s also talking about mindful eating (or intuitive eating) as a way of getting in touch with what we really want, which is often more than the taste/texture of food alone, but also the other things that food represents in our lives.

Karin’s stuff is heady…if you want to read more, check out her website. She’s got some great stuff for helping us move forward in our thinking about how we feed – and nurture – ourselves, whether we just want to eat healthy or manage health-related issues such as PCOS.

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Posted by Cindy for Marsha Hudnall.

Posted by Cindy on October 3, 2007 | Permalink | Comments (2) | TrackBack

October 02, 2007

Healthy Living - Breast Cancer Awareness Month

XlpinkThis is my favorite time of year. The onset of autumn, one of the most beautiful seasons of the year and certainly breathtaking if you live in New England. Here at Green Mountain at Fox Run we’re lucky to to be blessed with some of the most beautiful scenery in Vermont, including the incredibly picturesque Okemo mountain ski resort right outside our door.

The other important thing about October, and women, is its Breast Cancer Awareness Month! Every year, we join millions of women and the Susan G. Koman Foundation in supporting the search for a cure.

Nancy G. Brinker promised her dying sister, Susan G. Komen, she would do everything in her power to end breast cancer forever. In1982 that promise became Susan G. Komen for the Cure and launched the global breast cancer movement.

"Today, Susan G. Komen for the Cure is the world's largest grassroots network of breast cancer survivors and activists fighting to save lives, empower people, ensure quality care for all and energize science to find the cures. Thanks to events like the Komen Race for the Cure(R), they have invested nearly $1 billion to fulfill the promise, becoming the largest source of nonprofit funds dedicated to the fight against breast cancer in the world."

For more information about Susan G. Komen for the Cure, breast health or breast cancer, visit http://www.komen.org or call 1-800 I'M AWARE.

Pink for the Cure(TM) is a trademark of Susan G. Komen for the Cure.

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Posted by Cindy on October 2, 2007 | Permalink | Comments (0) | TrackBack

October 01, 2007

Diabetes: Sleep Apnea Affects Over a Third of Adults with Type 2 Diabetes

If you have type 2 diabetes, take those daytime yawns seriously.  According to a study posted by Diabetes News, you may be among the 36 percent of diabetics who have a condition known as sleep apnea. Obstructive sleep apnea occurs when collapsed airways impair your breathing during the night, causing multiple awakenings.

In the first study to analyze data from both men and women at a diabetes clinic, researchers at The Whittier Institute for Diabetes in La Jolla, CA, analyzed health data from 279 adults with type 2 diabetes.

"They found that one out of three diabetics also suffered from obstructive sleep apnea. Men, particularly those over the age of 62, were more than twice as likely as women to experience interrupted sleep." (Diabetes News)

Because a connection between sleep apnea, glucose intolerance and insulin resistance has already been established in previous research, the Whittier study confirms what would only seem to be a logical relationship with type 2 diabetes as well.

"These findings demonstrate that obstructive sleep apnea has a high prevalence in adults with type 2 diabetes," principal investigator Dr. Daniel Einhorn said in a prepared statement. "Given that treatment of obstructive sleep apnea has the potential to both decrease blood pressure and improve glycemic (blood sugar) control, individuals with type 2 diabetes should be regularly screened for the presence of sleep apnea," he said.

diabetes and weight loss

Treating diabetics with "continuous positive airway pressure" therapy reduces blood sugar as well as the number of sleep interruptions.interrupted sleep. The researchers, who published their findings in the August issue of Endocrine Practice, recommend that patients with type 2 diabetes be screened for obstructive sleep apnea. 

Laura Brooks

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Posted by Laura on October 1, 2007 | Permalink | Comments (0) | TrackBack