Memorial Day Tradition & Summer B-B-Q Ideas

Memorial Day 2014 HD wallpapers, Images, Timeline covers 6

I know I promised simple solutions to diabesity this week. But I will post it next week as I think it is important to honor Memorial Day, Monday May 25th.

On May 5th 1866, the citizens of Waterloo, New York closed businesses and decorated the graves of fallen soldiers with flowers and flags marking the first Decoration Day. Next week we recognize Decoration Day, better known as Memorial Day, since 1971. On this day we honor the brave and courageous men and women in the military who have sacrificed their lives defending our freedom and our country. At 3:00 pm on this day of remembrance, please take a moment of silence to pay your respects to these heroes.

At the same time, The Memorial Day weekend kicks off summer Bar-B-Que fun.  So this week, this post will help get you in gear for next week’s holiday with some quotes to salute our heroes and some new holiday recipes that will surely kick-start your summer better than ever. In fact, if you want to watch the military get their GRILL ON, check this out,

My favorite quotes for Memorial Day were put together in an article entitled, “Memorial Day 2014: Fun facts and trivia about the gateway to summer”,

For love of country they accepted death… ~James A. Garfield

We come, not to mourn our dead soldiers, but to praise them. ~Francis A. Walker

And they who for their country die shall fill an honored grave, for glory lights the soldier’s tomb, and beauty weeps the brave. ~Joseph Drake

These martyrs of patriotism gave their lives for an idea. ~Schuyler Colfax

The patriot’s blood is the seed of Freedom’s tree ~Thomas Campbell

A poem by Moina Michael:

We cherish too, the Poppy red
That grows on fields where valor led,

It seems to signal to the skies
That blood of heroes never dies.

While we take a long weekend for ourselves to relax and unwind, let’s not forget the real meaning why we celebrate. And then of course, get your shopping list prepared. Here’s to a weekend of great BBQ!  These 40 recipe suggestions from Cooking light,, can make your BBQ a little more interesting this year. Two of my favorites are:

Flank Steak with Cilantro-Almond Pesto and Grilled Stuffed Portobello Mushrooms

Steak Ingredients

  • 3/4 cup fresh cilantro
  • 2 tablespoons slivered almonds, toasted
  • 1 tablespoon chopped seeded jalapeño pepper (optional)
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 garlic clove, chopped
  • 3 tablespoons plain Greek yogurt
  • 1 1/2 teaspoons fresh lime juice
  • 1 (1-pound) flank steak, trimmed
  • Cilantro sprigs


  1. Prepare grill.
  2. Combine first 6 ingredients in a blender; process until finely chopped (about 15 seconds). Add yogurt and juice; process until smooth.
  3. Grill steak 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Serve steak with pesto. Garnish with cilantro sprigs, if desired.

Patsy Jamieson, Cooking Light
MAY 2002

Mushroom Ingredients

  • 2/3 cup chopped plum tomato
  • 1/4 cup (1 ounce) shredded part-skim mozzarella cheese
  • 1 teaspoon olive oil, divided
  • 1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary
  • 1/8 teaspoon coarsely ground black pepper
  • 1 garlic clove, crushed
  • 4 (5-inch) portobello mushroom caps
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons low-sodium soy sauce
  • Cooking spray
  • 2 teaspoons minced fresh parsley


  1. Prepare grill.
  2. Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper, and garlic in a small bowl.
  3. Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems; discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.
  4. Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.
  5. Notes: Since the garlic isn’t really cooked, the mushrooms have a strong garlic flavor. Grill the mushrooms stem sides down first, so that when they’re turned they’ll be in the right position to be filled. If you want to plan ahead, remove the gills and stems from the mushrooms and combine the filling, then cover and chill until ready to grill.

Grilled King Salmon with Tomato-Peach Salsa and Grilled Stuffed Jalapeños

Salmon Ingredients

  • 1 cup chopped peeled peach
  • 3/4 cup quartered cherry tomatoes
  • 1/4 cup thinly vertically sliced red onion
  • 3 tablespoons small fresh mint leaves
  • 3 tablespoons small fresh basil leaves
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon honey
  • 1 jalapeño pepper, thinly sliced (optional)
  • 1 teaspoon kosher salt, divided
  • 4 (6-ounce) wild Alaskan king salmon fillets
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray


  1. Preheat grill to high heat.
  2. Combine first 8 ingredients in a bowl; add jalapeño, if desired. Sprinkle mixture with 1/4 teaspoon salt; toss gently. Sprinkle fillets evenly with remaining 3/4 teaspoon salt and black pepper. Place the fillets on a grill rack coated with cooking spray, and grill for 10 minutes or until desired degree of doneness, turning after 5 minutes. Serve with salsa.

Jalapeno Ingredients

  • 2 center-cut bacon slices
  • 4 ounces cream cheese, softened (about 1/2 cup)
  • 4 ounces fat-free cream cheese, softened (about 1/2 cup)
  • 1 ounce extra-sharp cheddar cheese, shredded (about 1/4 cup)
  • 1/4 cup minced green onions
  • 1 teaspoon fresh lime juice
  • 1/4 teaspoon kosher salt
  • 1 small garlic clove, minced
  • 14 jalapeño peppers, halved lengthwise and seeded
  • Cooking spray
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped seeded tomato


  1. Preheat grill to medium-high heat.
  2. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan; drain on paper towels. Crumble bacon. Combine crumbled bacon, cheeses, and next 4 ingredients (through garlic) in a bowl, stirring well to combine. Divide cheese mixture evenly to fill the pepper halves. Place peppers, cheese sides up, on grill rack or grill grate coated with cooking spray. Cover and grill peppers 8 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Place peppers on a serving platter. Sprinkle with cilantro and tomato.

Remember our heroes, enjoy your Memorial Day and Bon Appetit!

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Posted by on May 20, 2015 in Uncategorized


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Diabesity: Tell Tale Signs and Symptoms

Diabesity is found in both overweight and TOFI ( Thin Outside Fat Inside) individuals, This bears repeating because we understand a consequence of being overweight is having diabetes but we assume that someone who is thin and looks good on the outside is immune to health issues.

I cannot emphasize the importance of everyone paying attention to the tell tale signs of diabesity. Be aware of these symptoms no matter who you are, no matter how much you weigh, REGARDLESS of family history.  Why? because 8.1 million people or approx. 28% of the US is walking around with diabetes and they don’t know it,  

So if family history is what you use as a guiding risk factor DON’T!

In other words there are many people walking around with blood sugar issues and don’t even know it. If these “clueless” individuals are family, you do not have a “known” family history. But not being diagnosed with diabetes, insulin resistance or glucose toxicity does not mean you do not have a health condition that needs attention.

Discuss Tell Tale Precautionary Symptoms of Diabesity and Insulin Resistance With Your Doctor

  • Abdominal obesity (apple shape)
  • Sugar/carbohydrate cravings
  • Hunger after meals
  • Fatigue after meals
  • Frequent urination
  • Increased thirst and appetite
  • Difficulty losing weight
  • Gut issues (bloating, symptomatic of Decreased stomach emptying
  • Sexual dysfunction
  • Vision problems
  • Numbness and tingling in lower extremities
  • Rapid heartbeat
  • Sudden mood changes
  • Sudden nervousness
  • Unexplained fatigue
  • Pale skin
  • Headache
  • Shaking
  • Sweating
  • Difficulty sleeping
  • Skin tingling
  • Skin tags
  • Gum disease
  • Trouble thinking clearly or concentrating

Ask About Tell Tale Clinical references:

  • Abdominal obesity
  • Dyslipidemia (low HDL, high LDL and high triglycerides)
  • Hypertension
  • Hyperinsulinemia
  • Hyperglycemia (fasting above 100 mg/dL, Hb1Ac above 5.5)
  • Systemic Inflammation (elevated insulin production, C-reactive protein)
  • Hypercoagulable State (tendency to form blood clots)

Ask Your Doctor To Include Tell Tale Blood Tests as Part of Routine Check-ups:

  • Fasting glucose: blood glucose level after fasting for at least 8 hours
    • Normal: 70 – 89 mg/dl
    • Borderline: 90 – 99 mg/dl
    • Impaired glucose tolerance/Pre-diabetes : 100 – 125 mg/dl
    • Diabetes: >126 mg/dl
  • Oral glucose tolerance test: blood glucose level 2 hours after a 75 gram glucose drink (adjusted based on weight)
    • Reactive hypoglycemia: glucose level less than fasting level
    • Normal: less than 140 mg/dl
    • Impaired glucose tolerance/Pre-diabetes: 141 – 199 mg/dl
    • Diabetes: > 200 mg/dl
    • Diabesity : Work-up
  • Fasting Insulin level: insulin level after fasting for at least 8 hours
    • According to Stephen Guyenet, University of Washington, the average insulin level in the U.S. for men is 8.8 mIU/ml and women is 8.4 mIU/ml
    • Reactive hypoglycemia: less than 3.0 mIU/ml
    • Normal : 3.0 to 8.3 mIU/ml
    • Elevated levels : >8.4 mIU/ml
  • Fasting C-peptide level:  a  substance produced by the pancreatic beta cells when proinsulin splits apart to form one molecule of c-peptide and one molecule of insulin
    • Reactive hypoglycemia: less than 0.9 ng/ml
    • Normal : 1.0 – 3.0 ng/ml
  • Leptin: a hormone that is essential for regulation of metabolism and hunger. Blood levels are directly correlated with the amount of triglycerides stored in adipose tissue.
    • Normal for men: 1.2 -9.5 ng/ml
    • Normal for women: 4.1 – 25.0 ng/ml
  • HgbA1c: average blood sugar level for the past 2 to 3 months. This test measures what percentage of your hemoglobin is glycated (coated with sugar)
    • Reactive hypoglycemia: less than 5.0 percent
    • Normal : 5.0 to 5.6 percent
    • Impaired glucose tolerance/Pre-diabetes : 5.7 -6.4 percent
    • Diabetes: >6.5 percent
  • Fructosamine: a glycated serum protein that measures average blood glucose level over the past 2 to 3 weeks
    • Normal : 200 – 257 umol
    • Impaired glucose tolerance/Pre-diabetes: 258– 287 umol
    • Diabetes: >288 umol

The first step to maintaining or attaining good health is to be self aware of the early signs and symptoms of diabesity, glucose toxicity and insulin resistance. Use these lists to communicate with your doctor.  What can you do if you have a blood sugar or insulin issue? The solution, may or may not be easy but you have a choice and it is a powerful one that you can manage. The simple solution is up next week.


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Stop Diabesity In Its Tracks!

Diabesity is the combination of diabetes and obesity and it just may very well be the largest health epidemic in human history. The epidemic is expected to plague 366 million people in 2030 (2. Wild S, Roglic G, Green A, Sicree R, King H. Global prevalence of diabetes: estimates for the year 2000 and projections for 2030. Diabetes Care. 2004 May;27(5):1047-53.)

Right now:

  • Nearly 60% of the population has a genetic predisposition for the development of diabetes and/or obesity. The predisposition is accelerated with poor diet and leads to chronic illnesses.
  • 2 out 3 patients are overweight or obese.
  • 1 out 3 adult patients have pre diabetes.
  • 1 out 10 adult patients will have diabetes.

What most people do not realize is that thin people are not immune to blood sugar problems and they get diabetes, likely due to food choices, just like those who are overweight. Yes, TOFI (thin outside fat inside) is a new term used to describe those who are thin in appearance but have the same health risk factors as those who are obese. Diabetes does not discriminate based on weight.

Over consumption of sugars and low quality carbohydrates can lead to glucose toxicity and chronic illness well before diabetes is diagnosed. Glucose toxicity means a decrease in insulin secretion and an increase in insulin resistance due to chronic hyperglycemia. It is now generally accepted that glucose toxicity is involved in predisposing about 60% of individuals to carbohydrate intolerance and the worsening of diabetes by affecting the secretion of β-cells.

Increases in any type of sugar consumption even from “healthy sources” like fruit, dairy or starch will lead to high blood sugar and elevated insulin levels.

High insulin levels promote inflammation and chronic poor health conditions such as obesity, high blood pressure, heart disease and stroke, diabetes, metabolic syndrome, polycystic ovarian syndrome (PCOS) autoimmune diseases (e.g. Celiac disease), acanthosis nigricans, cancer and so many other conditions.

Diabesity or TOFI diabetes is a silent killer and can go undetected for many years because symptoms are not recognized and therefore ignored and untreated. Blood sugar disorders do not have to plague the world.

Knowing the tell tale signs of abnormal blood sugar and how to take action to normalize it will help keep you healthy.

You are the most important part of your health care team. Communication with your doctor and early identification of any symptoms with appropriate testing is an important part of a very doable diabetes solution. The first step to treatment is to be self aware of the symptoms. There are signs that you, not your doctor, will experience. So you are the critical factor in keeping yourself healthy at the earliest stage of any medical condition. Then it is your job to communicate the how and what with your doctor. Your physician can then confirm any suspiscions you have with clinical lab tests.

Check in next week and read all about the tell tale signs, clinical references and lab tests that can help you stay well.


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You and Marijuana: The Common Ground

Image result for marijuana

What do you and marijuana (weed, pot, grass, ganga, dope, herb, joint, blunt, cannabis, reefer, mary jane, buds, stinkweed) have in common?

Both the marijuana plant and the human body contain cannabinoid chemicals  that affect well-being. Our bodies have a cannabinoid system (named after the active compound delta-9-tetrahydrocannabinol (THC) in the marijuana plant, Cannabis sativa). This system may work similarly to the traditional eastern philosophy of yin and yang where opposite forces are complimentary and create balance because cannabinoids seem to act as a “bridge” between mind and body,

The cannabinoid system (CS) which includes natural chemicals (THC, CBD), receptors (CB1 and CB2)  and fat cells work to maintain harmony for health via 4 main routes, through:

  1. presynaptic neuronal (a neuron from the axon terminal of which an electrical impulse is transmitted across a synaptic cleft to the cell body or one or more dendrites of a postsynaptic neuron by the release of a chemical neurotransmitter.) chemical messages responsible for communication between cells that affect organs like the heart, the brain and consciousness, the gut and appetite; how we feel emotion and sense pain, how we sleep, move and even exercise,, as it may play a role in “the runners high” and “the body’s response to exercise” due to its relationship with dopamine.
  1. its complex role affecting a cells life in its entirety; maintaining a steady balance in all stages of cellular development (synthesis, degradation and recycling of cellular products).
  1. the endocannabinoid system itself with its intricate involvement in the helping to “bridge” the gap between consciousness and physical health.
  1. neurogenesis (the growth and development of nervous tissue) and neuronal plasticity (allows the nerve cells in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in the environment) enabling one to overcome trauma or push past physical limitations for example.

Twenty states have legalized the medical use of marijuana. According to The Business Insider,, there are over 20 medical benefits to smoking pot including:

  • ADD
  • Glaucoma
  • Anxiety
  • Lung capacity
  • Gut function
  • Immune responses
  • Combination drug therapies
  • Auto immune disorders
  • Pain relief
  • PTSD
  • Parkinson’s disease
  • Chron’s disease
  • Alzheimers’ disease

One of the most important findings for health, it seems, may be that marijuana has been shown to help kill certain types of cancer cells and reduce the size of others, or just read,

In fact the FDA (Federal Drug Administration) holds patents on two drugs in pill form containing cannabinoids that act to stimulate appetite for AIDS patients and help prevent nausea related to cancer treatments. An oil form is also currently under investigation for pediatric epilepsy.

While I do believe that marijuana may help to balance an unhealthy or an “in need of repair” health condition, there can be negative side effects especially if it is overused or abused by someone who does not have this similar “need”.

Smoking too much grass can be addictive and have negative mental health and societal consequences.

Marijuana has potential to be a safe, effective and powerful solution to illness that will aid in fighting against disease and promote the bodies’ own natural healing abilities.

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Posted by on April 27, 2015 in cancer, health, Marijuana


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Why Do I Have Cellulite? Dimples Be Gone!

Women are for the most part extremely hard on themselves. Despite realizing that no one is perfect. Women are relentless at being unhappy with their bodies. Stop it!!!!

Ninety percent of women have cellulite, so it is not a rare sight to see. I am posting “Why Do I Have Cellulite?” written by a colleague, Cassandra Forsythe, PhD, RD. She is the author of two popular nationally publicized books for women, “The New Rules of Lifting for Women”, and “Women’s Health Perfect Body Diet”.

I hope this helps women gain a better understanding of cellulite and changes our perspectives on acceptable body image. It is also my hope that once you read this and do what you can about these “body dimples” whatever the result, set yourself free from the pain, mental anguish and suffering cellulite has caused, move forward and don’t look back.

Cellulite is caused by physical changes in fat cells from gaining weight, hormone fluctuations, what you eat and lack of resistance training. “Lifting heavy weight makes women bulky”…There is nothing farther from the truth. Heavy weight lifting (obviously not when you first start) can help reduce or get rid of cellulite.

This is article is informative and helpful, if you are interested in cellulite and how to get rid of cellulite. Read this to change your life forever,

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Posted by on April 19, 2015 in Uncategorized


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3 Secrets to Shape Up And Strip Down For The Summer (Secret #3)

Secret #1 was all about what and how to eat. Secret # 2 supplements and Secret#3 is last but certainly not least in importance.  In fact it may be the most important and possibly the first step in taking charge of your goals and shaping up so you can strip down for the summer.

Secret #3

Rule of Thumb: Meditation and relaxation exercises.

Master your mental strength and meditate. This is not a quick fix but practicing relaxation techniques can help harness brainpower and help maintain fat storing hormones. It can be a valuable asset in weight management and overall well being.

Daily stress and lack of sleep has a domino effect on your hormones starting with adrenaline. As stress causes adrenaline to mount it creates a cascade of 3 weight loss resistant hormones:

  • Growth hormone (GH): less GH negatively shifts the fat to lean body mass ratio
  • Cortisol: more cortisol increases blood sugar (by breaking down muscle and using it to create fat) and insulin levels.
  • Leptin and Ghrelin: Leptin is a satiety signal. Stress and little sleep lowers leptin and raises ghrelin which increases appetite and facilitates belly fat storage. The University of Chicago in Illinois and Stanford University in California completed a study showing participants actually “increased their desire for high carbohydrate, calorie-dense foods by 45%”, when leptin was lower.

These stress hormones take a direct toll on the physical aspect of weight but body stress also wears you down emotionally and mentally, especially if food (the lack of or excess use) is used as an emotional weapon. Food appeases physical hunger. If you have used it in any other capacity,  you may have noticed it never works but it does start a vicious cycle of bad habits (for example, using food to “provide energy”  instead of sleeping or placate feelings of sadness or anxiety).  Eating for emotional support is a lose lose situation.

Lowering stress, increasing relaxation and maximizing sleep (Dr. Kirk Parsley , ) are powerful tools that are not always obvious when considering weight loss.

While there are no randomized control trials to support a direct relation between meditation and weight loss to date, researchers at Harvard conducted an 8 week study with participants using meditation on average 30 minutes a day, The results showed that meditation is not just an emotional tool to lower stress but it actually changes the brain.  There was a correlation between “reported reductions in stress and decreased gray-matter density in the amygdala (a region of the brain), which is known to play an important role in lessening anxiety and stress”.

If you are interested in meditation for weight loss specifically, you may want to watch this: or dig a little deeper with Kathleen Spadero’s book entitled, Weight Loss: Exploring Self-Regulation Through Mindfulness Meditation.

A little meditation can go a long way. If you are a stress eater, knowing what to eat is not good enough, think about what this means: stress control =controlled eating.  You can control the mindless urge to eat when you operate on a different level of awareness.  Teach yourself to make choices  rather than eat frivolously.

Practicing mental techniques is like building muscles. The more you use meditation the more powerful it becomes.

With a little more than  2 months until summer, try gearing up with these 3 secrets. You will shape up and be able to strip down for summer and the rest of your life in no time.

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Posted by on April 13, 2015 in meditation, weight loss


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3 Secrets to Shape Up And Strip Down For The Summer (Secret #2)


So you are eating right and exercising,, now I will reveal the second secret to shaping up so you can strip down for the summer.

Secret # 2

Rule of Thumb: Incorporate supplements that will supercharge your weight loss efforts.

Synergize! Boost nutrition and exercise by supplementing your intake with nutrients that can help kick cravings to the curb and help burn fat.  Work with an expert who can help you identify what may specifically work for you.

Consider supplements and foods that actually work to help you achieve your “shape up”.  Try adding these in place of empty or sugar laden calories.

Kick cravings to the curb

L-Glutamine can help obliterate cravings. It is an amino acid so take it on an empty stomach or before a work out. Try 2-3 grams after an exercise routine to help boost fat loss or 30 minutes before cravings take over.

Probiotics taken on an empty stomach can help harness bacteria that cause cravings, Purchase a product with a broad range of cultures and at least one billion colony forming units.

Coconut oil contains 60% of its fat as medium chain triglycerides (MCT). MCT have been found to help reduce food intake, and promote calorie burning, So it actually belongs on both the kickcravings to the curb and drop fat lists.  Here’s a little info on how it works: Try 1-6 (2 Tbsp. 3x/day) Tablespoons/day based on your level of hunger.

Drop fat and Strip Down

Whey protein used as a meal or snack replacement contributed to significant weight and fat loss ( and helps maintain lean body mass,, better than soy protein or carbs (which were found to inhibit fat burning). Consume 20-60 grams of whey/day based on activity level, size, etc…,.

Capsaicin is an active component in chilli peppers. Using 2.56 mg capsaicin supplements per meal was shown to burn fat especially in the belly,,

L-carnitine is an amino acid that should be taken on an empty stomach, 1-2 g/day. It transports fat to the mitochondria so that it is burned and is involved in energy optimization, In addition to fat loss, L-carnitine seems to be helpful with post work out exercise recovery as it delivers oxygen to the muscles and aids in muscle repair including the heart muscle. L-carnitine is naturally found in meat.

If you take medications for HIV/AIDS, or heart disease (Doxorubicin) carnitine may be helpful but there are contraindications with valproic acid, accutaine and some other meds including thyroid.

If you have a medical condition, speak with your doctor before taking any supplements.

Seventy-six  days until summer! Get your shape up and strip down for the hot weather ahead, blast your fat! Eating right, exercise and using supplements to accelerate weight loss for the summer season will get you where you want to be. What are you waiting for? Lose it!

The third and last piece of the shape up, strip down puzzle is coming next week. Put them (the secrets) all together and what do you have? Follow me and you will see…


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