Apple Hand Pie

4 medium (about 500g) Granny Smith or other tart apple, peeled, cored and chopped

1/2 tsp cinnamon

1/2 tbsp lemon juice

6 tsp cane sugar (4 tsp reserved)

Pinch of salt

16 sheets of phyllo

Non-stick cooking spray

Directions:

Preheat oven to 400. Mix apples, cinnamon, lemon juice, 2 tsp cane sugar and salt. Heat mixture in a pot until apples are softened and broken down into a thick applesauce consistency. Let cool completely or make ahead and store in the fridge.

Lay one sheet of phyllo dough, spray with non-stick cooking spray and lay one sheet on top. Cut phyllo dough in half length wise. Place a tablespoon of apple mixture on one end of phyllo dough. Make sure not to to over fill or the pies will burst when baking. Fold over one corner of the phyllo dough diagonally across the filling to the opposite edge to form a triangle. Continue to fold triangle onto itself until end of strip. Place pies seam down on a baking sheet lined with parchment paper. Spray the tops of the pies with non-stick cooking spray. Take the remaining 4 tsp of cane sugar and sprinkle evenly over the tops of the pies. Bake 15-20 mins or until golden brown. Allow to cool slightly. Enjoy! Makes 16 hand pies.

Meal Prep Tip

Can be made ahead of time and then frozen before cooking. Lay in a single layer to freeze, once frozen, you can store in a freezer bag. Cook from frozen state following directions above.

Nutrition Breakdown per Pie

Calories: 50

Protein: <1 grams

Carbohydrate: 12.5 grams

Fat: <1 gram

The Cost of Obesity

Obesity doesn’t just cost you.  It cost’s all of us.  It’s a health care crisis.

Consider this.  Obesity costs you your health.  Health conditions such as type 2 diabetes, asthma, gall bladder disease, osteoarthritis, chronic back pain, several types of cancer (colon-rectal, kidney, breast, endometrial, ovarian, and pancreatic) and major types of cardiovascular disease (hypertension, stroke, congestive heart failure, and coronary artery disease).  There is also a correlation between psychiatric conditions and excess weight.

What does this cost our society?  $92,235 is the lifetime estimate of the cost of obesity.  Obesity-related absenteeism ranges from $79-$132 per obese individual annually resulting from a loss of production.   The annual cost of health care is $1453 for those with excess weight.

What does obesity cost you?

Being obese costs you a reduced quality of life, job discrimination, high insurance premiums especially for life insurance, poor physical functioning and limitations in daily life.

What does health cost?

• Eating healthy will cost you about $1.50 more each day.  (Eating healthy is eating whole, real food, eliminating processed food from your diet).
• Exercise is basically a wonder drug that can treat an incredibly wide range of medical conditions from heart disease, metabolic disorders like diabetes and mental health issues.
• Working out improves your sleep quality.
• Exercise can improve your sex life.
• Exercise makes you happier and healthier.  People who exercise spend hundreds or even thousands of dollars less on health care than those who don’t exercise.

 

Loneliness Killing Us?

Count your friends – only include the ones you confide in when things in your life really go bad.  Taking stock of the relationships in your life as an adult can cue you in on how healthy you are.  Friendships make you healthier by impacting not only your mental health but also your physical health.

How loneliness affects your health

The most obvious way loneliness can impact your well-being is through mental and emotional turmoil.  This is because without social connection, people often feel isolated, which can lead to depression or anxiety.  The stress response that’s triggered by feelings of loneliness weakens the immune system and increases inflammation.  That’s worrisome because a strong immune system is key to staving off diseases and dangerous pathogens, while inflammation can lead to a multitude of other health issues, including heart disease, Type 2 diabetes, arthritis and Alzheimer’s disease.

Put most simply: Your social connections keep you alive.

How Relationships Benefit your Health

Having a reliable support system goes a long way to decrease stress in our lives, and less stress means that we are happier and healthier overall.  Knowing you have people you can lean on lowers blood pressure, heart rate and stress hormones.  These perks, however, are only tied to positive relationships only.  Stressful, drama-filled relationships can end up working against you and hurt your health and well-being, especially if you turn to unhealthy habits like junk-food binges or drugs and alcohol to cope.

What about Social Media?

Research has shown even though online relationships seem easier to maintain, face-to-face interactions are necessary to keep the friendship going.  Don’t rely on technology and social media to maintain friendships for you.  Communicating with friends online doesn’t fulfill our need for connection and intimacy the same way socializing in person does.

Social media gives us a front-row seat to experience the highlights of everyone else’s social life, which can lead to feelings of inadequacy and loneliness.

How to Make and Maintain Friendships

Combating loneliness doesn’t mean you need to be surrounded by people every moment of everyday.  If you don’t feel you have a tribe you can confide in, consider these ideas.

• If you are feeling lonely, use this as a signal that it is time to make a change.  If you want to meet people, start by joining a community group with like minded people.
• Strengthen your current friendships by taking the relationship offline.  Make plans to meet for coffee or a meal.
• Invite your friends to come along with you if you don’t have time to devote to the friendships.  Perhaps this is grocery shopping together, getting a manicure or pedicure together, or going shopping.  This will provide the friendship with the TLC it needs.

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  Photo by rawpixel.com on Pexels.com

Anxiety or Anger Got their Hold on You?

We all get angry or anxious.  Its how we deal with it that makes the difference.  Here are some strategies for the next time you are feeling angry, stressed out, anxious or worried.

1.  Breathe!  Breathing is the number one activity you can do to reduce anxiety or anger.   When we are anxious or upset we tend to take short, shallow breaths.  This sends a message to your brain, causing a positive feedback loop reinforcing the fight-or-flight response.  This is why taking long, deep calming breaths disrupts the loop and helps you calm down.
2. Admit that you are angry or anxious – Putting a label on how you are feeling can help reduce the severity of those feelings.
3. Challenge your thoughts – Part of being anxious or angry is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worse-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.When you experience one of these thoughts, stop and ask yourself the following questions:
   • Is this likely to happen?
   • Is this a rational thought?
   • Has this ever happened to me before?
   • What’s the worst that can happen? Can I handle that?
4. Release the anxiety or anger – Get the emotional energy out with exercise!  Go for a walk, or a run.  Engaging in some physical activity helps to release serotonin which helps you to calm down and feel better.
5. Visualize yourself calm – Take a few deep breaths, close your eyes, and picture yourself calm.  See your body relaxed and imagine yourself working through a stressful or anxiety-causing situation by staying calm and focused.  By creating a mental picture of what it looks like to stay calm, you can refer back to that image when you’re anxious.
6. Think it through – Have a mantra to use in critical situations.  Examples include, “Will this matter to me this time next week?” or “How important is this?” or “Am I going to allow this person/situation to steal my peace?”  This allows the thinking to shift focus, and you can “reality test” the situation.  When we’re anxious or angry, we become hyper-focused on the cause, and rational thoughts leave our mind. These mantras give us an opportunity to allow rational thought to come back and lead to a better outcome.
7. Listen to music – The next time you feel your anxiety level cranking up, grab some headphones and tune in to your favorite music. Listening to music can have a very calming effect on your body and mind.
8. Change your focus – Leave the situation, look in another direction, walk out of the room, or go outside.
9. Relax your body –  When you’re anxious or angry, it can feel like every muscle in your body is tense (and they probably are). Practicing progressive muscle relaxation can help you calm down and center yourself.To do this, lie down on the floor with your arms out by your side. Make sure your feet aren’t crossed and your hands aren’t in fists. Start at your toes and tell yourself to release them. Slowly move up your body, telling yourself to release each part of your body until you get to your head.
10. Write it down – If you are too angry or anxious to talk about it, grab a journal and write it down.  Writing helps you get negative thoughts out of your head.
11. Get some fresh air – If you are feeling tense, remove yourself from the environment and step outside.  Not only will the fresh air help calm you down, but the change in scenery can sometimes interrupt your anxious and angry thought process.
12. Fuel your body – If you are hungry and not properly hydrated, many of these techniques will not work.
13. Drop your shoulders – If your body is tense, there is a good chance that  your posture will suffer.  Sit up tall, take a deep breath, and drop your shoulders.
14. Have a centering object –  When you’re anxious or angry, so much of your energy is being spent on irrational thoughts. When you’re calm, find a “centering object” such as a small stuffed animal, a polished rock you keep in your pocket, or a locket you wear around your neck.  Tell yourself that you’re going to touch this object when you’re experiencing anxiety or frustration. This centers you and helps calm your thoughts.
15. Identify pressure points to calm anger and anxiety –  Going for a massage or getting acupuncture is a wonderful way to manage anxiety and anger. But it’s not always easy to find time in your day to make it happen. The good news is, you can do acupressure on yourself for instant anxiety relief.  This method involves putting pressure with your fingers or your hand at certain points of the body. The pressure releases the tension and relaxes your body.  One area to start with is the point where the inside of your wrist forms a crease with your hand. Press your thumb on this area for two minutes. This can help relieve tension.

Things to do Instead of Eat When Bored

Did you know that you are much more likely to crave food, particularly sugary and fatty snacks, when bored.  We choose to eat as a way to break the monotony, not necessarily to enjoy the taste or to satisfy any degree of hunger.

Boredom can eat up your goals, so the best strategy is to occupy your mind and body with thoughts and activities that have nothing to do with food.

Here are some things to do instead of eat when bored.

1.  Call your mom (dad, grandparent, cousin or anyone) who would be trilled to hear from you.
2. Dance!  Put on your favorite song and let loose!  Don’t worry – no one is watching.
3. Clean out a junk drawer.
4. Go for a walk!  You’ll benefit from the fresh air.
5. Walk the dog!  Don’t have one – borrow one!
6. Listen to an audio book.
7. Do a jigsaw puzzle.
8. Plan next weeks meals.
9. Tap into your spiritual side – pray, meditate, or connect with nature – whatever soothes your soul.
10. Start that vision collage you’ve been thinking about making.
11. Play with your kids (or grandkids).
12. Write down everything you’ve eaten already today.  This list will help you silence the snack that’s calling your name.
13. Listen to a podcast while tackling a cleaning chore.
14. Look at photos of yourself from the start of your weight loss journey.
15. Brush your teeth.  Brushing your teeth can curb cravings while also promoting good oral hygiene.
16. Identify a cause that is important to you and then spend some time researching what you can do to help.
17. Soak in some vitamin D.  Whether it’s a stroll on a sunny winter day or an hour in a pool.  Time in the sun can do wonders for your mood and energy.
18. Make a list of the next 3 gifts you need to buy and time and money permitting, buy them.
19. Vacuum out your car.
20. Sip on some water or tea.
21. Go on a photo safari.  A great way to slow down and appreciate whats around you.
22. Start learning a new language.
23. Pack a donation box.  Look around your house for neglected items – clothes, dishes, electronics, anything you haven’t used in the past year – and prepare a package to donate.
24. Take off your clothes and look at yourself in the mirror and focus on the body part you like most.
25. Give yourself a facial, pedicure, manicure.
26. Organize your spice drawer.
27. Take a hot bath.
28. Connect with your people.  Whoever your supports are – connect with them.
29. Go shopping in your closet.  Start in the back and try on anything you haven’t work in a while.
30. Commit to spending a 1/2 hour on a hobby you love.
31. Make out your next vacation.
32. Write a letter to someone you’ve been angry with, focusing on forgiveness instead of fury.
33. Download all the photos on your phone and create a digital album.
34. Write down all of the things you don’t like about your body (or yourself in general) then rip it up.
35. Register for a race.  Bonus points for mapping out a training plan.
36. Start decorating for the next holiday.
37. Empty your kitchen cabinets, clean out the insides, pitch/donate what you haven’t used in the last year and then organize what’s left.
38. Start re-reading a favorite book.
39. Use some essential oils to relax, recharge, stimulate the senses other than taste!
40. Make something.  Might be a crochets blanket, a painting, a poem – anything that didn’t exist before today.

Fat Tuesday

Instead of reaching for a Poonckie today, why not make these low carb donuts to fill that sweet void!

Toffee Nut Cake Donuts

2 Tbsp butter, softened

1/2 cup erythritol

2 large eggs

1/4 cup unsweetened almond milk

1 tsp vanilla

1 cup almond flour

1 tbsp psyllium husk powder

1 tbsp baking powder

Chocolate Coating

2 ounces unsweetened bakers chocolate

2 tbsp butter

2 tbsp powdered erythritol

Toffee Nuts

1/3 cup raw walnuts

1 tbsp erythritol

1/2 tbsp butter

pinch of sea salt

1 tbsp unsweetened coconut

Donut

Oven heated to 350, and prepare a welled donut pan with non-stick cooking spray.  Cream softened butter and sugar together until evenly mixed.  Add eggs and beat with a hand mixer until the eggs are light and frothy.  Pour in milk and vanilla and beat again until all ingredients are mixed.  Using a sifter, add half of the dry ingredients to the wet and mix well.  Finish by sifting the remaining dry ingredients and stir until batter forms.  Pour batter into prepared donut pan and bake for 20 minutes or until the donuts begin to brown.  Cool completely before removing from pan.

Chocolate Coating

Melt unsweetened chocolate and butter in microwave-safe dish.  Mix in powdered erythritol and set aside until the donuts are ready for dipping.

Toffee Nut Topping

Heat nuts, sweetener, and butter in small microwave-safe dish for 4 seconds at a time, stirring freuently until the nuts begin to caramelize.  Spread nuts on parchment paper and sprinkle with salt.

Dip the donut in the liquid chocolate or drizzle over the top.  Top with toffee nuts and optional shredded coconut.  Store in an airtight container.

Everything You Taught Me

This is what I shared today at mom’s memorial.

I want to share with all of you everything my mom gave me. There was lots.

Mom gave me a love of baking.  I don’t so much remember baking with her, but I do remember eating her treats, and thus a love was born.

Mom was a collector of recipe books and recipes, with an extensive collection, so extensive in fact, there is no way any one of us could make each recipe.  As my own children can contest, especially my organizer and de-clutterer Stephanie, I too have a tendency to collect recipes.

Mom had the ability to take anything and make it beautiful.  She could knit, crochet, quilt, do flower arranging, and she enjoyed scrapbooking.  Some of those talents have passed on to me.

Mom always struggled to say ‘no’ to her children.  Whether it was a fear of us being angry with her, or perhaps she didn’t want to see us unhappy, if dad said ‘no’, we could usually get mom to say yes.  This is not me as a parent however, as my children will attest.

Mom loved to spend time at her camping trailer at Lakewood Trailer Estates in Port Glascow.  I too love to spend time at my own trailer in the warmer months, enjoying the peace, serenity and natural beauty of our world.

Mom gave me compassion.  Growing up in the nursing home in Duart, seeing day to day, those whose circumstances had led them to rely on others to help care for them.  Mom was always caring for someone.

Mom loved her children and her grandchildren.  When we looked for photos to share here today of mom, a reoccurring theme emerged – almost every photo of her had someone little in it either on her lap or in her arms.  This love of children and family was passed on to me.  Growing up, all I wanted to be was a mom.

Mom loved spending time with her grandchildren.  She’d bake with them, take them camping, fishing, shopping at the dollar store, for ice cream, to the library, for walks and to the park.  Anything they wanted when visiting grandma, if she could make it happen, it did.  My little grand babe is only 6 months old but I can’t wait to make memories like these with her, and to be the same kind of grandma.

Mom loved to read.  I remember as a young girl my mom’s romance novels, which seemed to be her preference at that time.  Although Daniel Steele would come to be one of her favorite authors as she got older, when I was 12 or 13, they were harlequin and thicker titles that I would sneak away to read.

Mom was a hard worker, instilling in each of us the importance of working hard, holding a job and providing for our family.

Mom was the foundation.  Actually as I write this, I think of all of the mother’s I have known and loved, and each of them are the foundation of their family.  Mom, with the love she had for her family would always take the time to listen, offer her assistance if needed, and support us in our choices.

Finally, Mom taught me strength and resiliency.  No matter the trials and tribulations that life throws our way.  No matter the sorrow, and heartache, that we feel today, it too shall pass.  Life is fleeting and we must embrace as often as we can, let love abound, and fill our days and our hearts with those we love. Tomorrow is a new day filled with endless possibilities for each of us.

Do Not Stand at my Grave and Weep by Mary Elizabeth Frye

Do not stand at my grave and weep; I am not there.   I do not sleep.

I am a thousand winds that blow.  I am the diamond glints on snow.  I am the sunlight on ripened grain.  I am the gentle autumn rain.

When you awaken in the morning’s hush, I am the swift uplifting rush of quiet birds in circled flight.  I am the soft stars that shine at night.

Do not stand at my grave and cry; I am not there.  I did not die.

Remembering Mom

Its been a whirlwind week and half.  Emotional too.

Mom went by ambulance to hospital Wednesday and then onto the  hospice.  She completed her life’s journey on Friday March 1st.  Today we say our final goodbyes to the body that housed her soul, who is the foundation of our memories.  It will be a hard, and emotional day.  No harder though then sitting with her every hour, every minute, every second, praying for her pain to end, and for her burden to be eased.

We have all been given the opportunity to speak.  I look forward to sharing my memories of mom with all who are there to listen.