To My Russian Readers

      On an average day I see at least 45 health conscience blogger friends tuning in from Russia. I want to say "Preev e et.  Cock de La.  Mean ya za vute Julie."  That is the extent of my Russian vocabulary. I know little about the expanse of territory we call Russia, but would love to learn. What the blog comes down to is, no matter where we live, what language we speak, we're all just people struggling to get our eating habits under control, while changing the typical world diet into a healthier way of living, ONE person at a time. We are here to support and encourage each other and who doesn't need that once in a while.
     I appreciate your readership and hope that it is helping you make some wise changes in your life. Please don't hesitate to leave comments. I would love to hear about the food choices and healthy meals you prepare on the other side of the world. What fruits and vegetables are in season there now?
     There are a few checking in from the Netherlands I'd like to send a shout out to, too. Thanks for sticking with me. I hope you are having a wonderful weekend. Eat healthy, make wise choices. Push away from the Potato Chips and dip and reach for the carrots and hummus.

Pa ka
Fondly,
Julie

DAY 13 I'm Feeling Down

Day 13

     Feeling a little down today. Maybe it's leaving the security of our home and friends to go to a rental house for a month., Maybe it's the angst of leaving my elderly friends who seem so frail.  Maybe it's the gray skies that have loomed overhead for several days now or maybe it's the wet basement were leaving behind after all the rain. I'm sure it's all of that however,  part of it is the worry over the nonchalance of so many about wanting to make even the smallest changes in their eating habits which could help change their lives.
     Don't get me wrong, the initial 5 girlfriends who signed up are still hanging with me. Some have made extraordinary changes in their diet while others are making smaller strides but see that change is necessary and are trying. Ku-doos to you all. I love hearing the changes you've made from sugar filled cereals to granola and blueberries. Putting away white breads for 100% whole wheat bread or pitas. Choosing fresh vegetables as side dishes rather than baked potatoes with the works. Yogurt and fresh fruit over ice-cream. It's Great! Keep up the good work. I really appreciate having you as support.
     It's those who look sick, fat, swollen, who often talk bout their arthritis aches and pains, bad knees, backs and hips, no energy, tired and depressed that want to cling to the comfort foods that are making them sick in the first place. I understand it is hard to give up what we've known all our lives because I've been doing this for years now.
     Nixing off bad foods one at a time until I got to where I am today. 90% of the time I eat fresh fruit and veggies. I don't do white much of anything except rice noodles. I've had the same bag of sugar in my cupboard for 5 years and it's half full. I've made huge changes in diet but am still working on ridding myself of those things like anything gluten, too many potatoes, nitrate filled bacon and sausage and ice-cream. I am also working on portion control. But, when people who know because of Dr. Oz or their doctors warnings that what they eat has a real baring on how bad they're feeling yet, they continue eating poorly unabated using the excuse "I'm not ready." Is so sad to me and makes me sad for them. 
     What is it about us Americans who are willing to go on powerful drugs for years, have major surgeries on our knees and our backs, for problems directly caused by being overweight. We rove from doctor to doctor spending tons of money to find fixes. But, when the doc says we must change what we're eating. It's off to another doctor because we don't like the last ones answer. Why? It's like what Joe Cross says in his movie Fat, Sick and Nearly Dead, "he was willing to go through all the above but was terrified to change what he was putting in his mouth." Because that meant taking charge. Buckling down. Thinking before eating. Yet he knew that was the answer.
     I'm not asking you to go on a 30 day juice fast or no carb diet. We're just saying to start somewhere. Exchange the potato chips for carrot and celery a few times a week. The white rice for brown rice. Canned corn or green beans for fresh or at least frozen. Instead of a latte mocha chia double double switch to a coffee and cream or tea for a day. Instead of a 10 oz steak with baked potato have a salad with grilled steak slices with strawberries. Make some effort to treat you body better. You have to start somewhere. And if you started and have been at somewhere for some time, do another little something. Each day the choices get easier. You will have more energy, feel happier and in control.
    

Day 10 The Scale Tells No Lies

DAY 10

     Well Ladies we made it. We stand here at Day 10 of the Ten Day Challenge with what I hope is a clearer vision of how to improve your health. If you stayed the course not only should you be thinking more clearly, feeling a little lighter on your feet, enjoying a confidence in yourself for following through, you probably have shed at lease a couple of unwanted pounds.
     I stepped on the scale for the first time during the challenge on day 5 (which for me was really day 10 because I started earlier than the official start date) I just had to know where the number would stop. Low and behold it read 195.3.  Remember my start weight was 198. 198.5 to be precise. I love the newer scales because they not only tell weight but ounces too. "Oh honnn-nneeey? I've lost not just 3 pounds but 3.2 pounds, thank you very much." I felt exuberant. I really am doing this for health but you can't eat healthy and not loose weight. That's one of the perks. It is also a great motivator.
     Oh, I know there's some of you saying "that's just water weight." The fact is if a person is retaining 3.2 excess pounds of water, over and above what your body generally needs to function then you are inflamed. Inflammation is the absolute leading cause of illness. It means your cells, which are our foundation to health are having a heck-a-va time fighting to keep your bodily system up to snuff. It means your kidneys are working overtime along with many other organs.
   

      If you don't think that's a problem or that 3.2 pounds of lost water is not an accomplishment then I suggest Google-ing Lasix (Furosemide). This is the chosen drug used to help those whose bodies can not eliminate enough water normally.  I am not sure how many  Americans are currently on it but, I think it's safe to say that YOU know at least one person, maybe more who are. The culprit for water retention is to much salt. Lord knows were a salt crazed country. It's in everything from fruit drinks to baby food. Let's just say, if it isn't in the form in which God created it (on the outside perimeter of the grocery store aisles) then it probably full of salt. That's not to say that whole foods don't have any salt content. They do, but it is miniscule compared to processed, canned, packaged foods. Just another reason to rid our shelves of all the stuff. 
     Sorry got off track for a moment. Long story short, upon waking Day 7 the scale registered another pound lost, Day 8 another and yesterday Day 9, and this is where those ounces really help, another .8 pounds for a total just over of 6 pounds. Needless to say I am encouraged. 192.2
     However, with the excitement comes trepidation, for this is Day 10 of our 10 day challenge. Who will stick with me for 10 more days and who will quit. If nothing else you've learn you can take control of what's eating you. Oops!  What I meant to say is what your eating. Or did I?  You've taken positive steps to curtail the crazy mindless eating and learn to make better choices. I hope this is not just my beginning of a quest to better health. My husband Larry and I are not here to convince you we want to Inspire you. You are not alone in the maze. Are YOU up for the next 10 Days?

     FYI...  The tolerable upper level of daily sodium intake 2300 mg. 85% of Americans exceed that many times over. More than half of all Americans are predisposed to health issues, high blood pressure, heart disease, and should have no more 1500 mg daily. There is way too much salt, MSG, natural foods flavorings, all which contains salt in our diets.
    Example: Applebees Bacon Cheddar Cheesburger has a whopping 1610 mg of sodium. Add a side of fries for an extra 740 mg. That's just one meal. YIKES! For you Homemade Mac and Cheese lovers, One cup serving has nearly a 1000 mg. Boxed M &C per cup is 786 mg. HOLY CANNOLLI!        

 1/4 teaspoon of salt    =  500 mg
 1/2 teaspoon of salt    =  1000mg                               
   1  teaspoon  of salt   =  2000 mg