The Year of the Knees

I am calling 2022 "The Year of the Knees", as it was the year I had two TKR's, or Total Knee Replacement surgeries.  I have osteoarthritis and was bone-on-bone in both knees for the past couple of years, with the inside of the joints collapsing and causing me to be a little bow-legged. Pain was constant and my lifestyle was impacted as I had to decline activities that involved much standing or walking.  Other mitigations such as knee braces and steroid injections didn't help. Although I probably should have had surgery in 2020, there was no way I was going anywhere near a hospital during covid, or until some normalcy had returned.   When I finally went to my orthopedic doctor and we decided that surgery was my best option and could be done when I was ready, I decided to get both knees done in 2022, and was happy to learn that out-patient surgery was a good option for me, meaning that I would not be staying overnight in a hospital. I was fortunate to have friends who had undergone the same or similar surgery and had advice for me. I gathered items they and my doctor recommended -  a recliner to sleep in for a while, a walker with wheels on the front, a cane, a raised toilet seat with hand rails, a shower bench, a grabber tool, a Polar cold therapy ice machine and extra ice packs, a lap tray. I started going to a water fitness class in the pool at the local Y, to strengthen my legs.  I got the meds that I would need.  My church women's group set up a meal train.

Surgery #1 was my right knee, on July 25, 2022.  My husband was still working 100% from home, so he would be with me to help during my recovery.   The surgery was at 7:30am and I was home by 2:30pm.  The first week was seriously awful, with lots of bruising and nerve pain and constipation. I also experienced anxiety during the dark and quiet hours of the night, and relied on worship music on my phone, measured breathing, and prayer to get through that time when sleep was elusive. The second week was better, I started going to physical therapy 3x a week, and I was able to get into the shower with my husband's help. I kept a journal so that I would remember the milestones and difficulties for the 2nd time around.  There was pain, there was frustration, there was difficulty, but I kept my eyes on the goal of walking without pain and resuming an active lifestyle that would allow me to keep up with my little grandsons and enjoy life! There were significant milestones at 2 weeks, 4 weeks, 8 weeks.  I only took the heavy pain meds for 2 days, and then switched to Advil except for when I went to my Physical Therapy sessions.  I wasn't allowed to drive until I was no longer taking those meds and also had a 90% bend back in my knee, which took about 6 weeks.

My surgeon, nurses, and physical therapists all said, "Give recovery a year.  There will be swelling, stiffness, numbness, etc for up to a whole year.  So keep moving, keep working at it.  Don't get discouraged.  Give it a year."  

Surgery #2  on my left knee was on November 5, 2022.   My surgeon was comfortable with a 3-month wait between surgeries so I had a chance to recover somewhat, get through physical therapy and get mobile before starting the process over again. Although I thought the second time around would be easier because I knew what to expect, I was wrong.   My surgeon was waiting with my husband at my bedside when I woke up from the anesthesia, and he informed my that my femur had fractured during the procedure - a possible but very rare occurrence during this type of surgery.  Two screws were put in to hold the bone together and otherwise the surgery was successful.  But I would have to keep the leg in a brace and bear as little weight as possible for 6-8 weeks, while the bone healed. That meant that physical therapy would be delayed until the bone was healed as well.  So while the recovery period was extended, there was actually less pain overall the second time around because I wasn't up and moving the joint! I did have a lot of pain the first week and taking the bandage off at the doctor's office at my follow-up appointment was excruciating.  But as long as I kept relatively still, I was fine. There was worry that scar tissue would form that would make it more difficult to get my bend and extension back once I started PT, but that turned out to be a non-issue for me. I have to say, my physical therapists were wonderful and I actually enjoyed going to those appointments.  They helped me tremendously, even though sometimes they made me cry!

Although my husband's workplace returned to part-time in-office in 2023, he was able to defer going back in until I was done with PT and could drive again, which wasn't until the end of February, almost 4 months after my surgery. 

Almost 2 years after my first surgery, I still have a good deal of numbness around both knees, but the constant pain in those joints is gone.  Walking without knee pain still surprises and delights me.  I am glad that I went through it.  However, I am now looking at 2024 as being "The Year of the Hip".  

More to come.

Learning to Be a Trim Healthy Mama

I have long had an interest in health and nutrition, and trying to make heads or tails out of the mountains of information out there, some of which contradicts or just doesn't make sense, is no easy feat. I recently heard a friend talking about Trim Healthy Mama, directing me to the huge Facebook community dedicated to the lifestyle promoted by the book written by sisters Pearl Barrett and Serene Allison. Their philosophy of eating struck a chord with me, as it seems to incorporate much that I've been reading for years. So I bought the book and cookbook and took it on vacation with me, to start the process of learning and incorporating this new lifestyle of healthy food freedom.

 

I am still getting the hang of it, and find myself staying "on plan" about 80% of the time. I feel better - less puffy, less achy. I've lost about 10 lbs, but have stalled there for about 8 weeks; it seems that some people experience stalls like this, either because the body is healing and adjusting, or because certain foods, like dairy or collagen, are causing the body to hold on to weight.  I'm hoping to get the metabolism revved and the scale moving downward again soon, though.

One thing I know about myself is that if I don't take the time to write up a meal plan for the week, I will not be successful.  So I'm going to try to post my meal plan each week, along with some of the recipes I most enjoy.  Part of this plan is eating every 3- 3 1/2  hours, so snacks are planned in as well.

MONDAY:  7/4
B.  Egg mufflets (S - egg, shredded cheese, sausage, onion, pepper) ;  Shrinker (FP -oolong tea,  cinnamon, cayenne, unsweetened almond milk, Stevia sweetener)

L.  Chicken avocado salad, tomato and spinach in a low-carb pita (S)


S.  banana oat bread  (E)

D. Mexican Casserole (S - low carb tortillas, ground turkey, jar salsa, shredded cheddar); Salad w/ oil & vinegar dressing

S.  air-popped popcorn; Bai drink  (bring to Fireworks!)

TUESDAY:   7/5  cook breakfast at camp
B. Oatmeal w/ cinnamon, stevia, chopped fresh peach, unsweetened almond milk, collagen (E)

L.  Chef salad w/ olive oil & vinegar dressing (FP)

S.  pear, 1/2 c. plain Greek yogurt w/ stevia  (E) ; Shrinker

D. Baked Pesto Chicken (S) , steamed broccoli, salad

S.  Peanut butter yogurt w/ Lilly's chocolate chips

WEDNESDAY:  7/6
B.  Egg mufflets (S) , Shrinker (FP)

L. Cauliflower Crust Calzones (S)

S. Fat -Strippin' Frappa (FP)

D.  Taco Salad ( E - romaine, ground turkey, salsa, red pepper, onion, black beans, corn, blue corn tortilla chips,  lime juice, salt & pepper)

S.  pear

THURSDAY:   7/7
B. Oatmeal w/ peaches (E - oatmeal, chopped peaches, unsweetened almond milk, cinnamon, chia seeds, collage powder, stevia)

L.  deli turkey roll ups; Wasa crackers, Laughing Cow cheese; cantaloupe  (E)

S. Choco Secret Big Boy smoothie (secret ingredient - okra!!)

D.  Chicken Lettuce Wraps w/ Spicy Peanut Sauce  (S)

S. Zucchini Brownie w/ Cream Cheese Whip

FRIDAY:  7/8
B. Egg Mufflets (S)

L. Chef Salad (FP)

S.  Strawberry Cheesecake Shake

D.  Turkey Burgers w/ mushrooms, onions , peppers;  broccoli;  Crashed Sweet Potato (E)

S.  air-popped popcorn

SATURDAY  7/9   homeschool leaders meeting from 8am - 2pm
B. Cantaloupe and cottage cheese; (E)

L. Pot luck - bring Cheeseburger Pie (S)

S.  Fat-Strippin' Frappa

D.  Chicken Parmesan Bake (S) ;  antipasto salad, 

S.  Zucchini Brownie w/ Cream Cheese Whip

 SUNDAY  7/10
B.  oat pancakes w/ s-f blueberry syrup;  cantaloupe

L.  leftovers

S.  pear

D.  Crackslaw w/ brown rice; steamed broccoli

S.  Triple 0 Yogurt w/ coconut, Lilly's choc., and chopped almonds

Monday is for Menu Planning

Eat Healthy.
Save Money.
Lose Weight.
Keep Things Simple.
Taste Good. 
No Time.

Planning meals hasn't gotten any easier, now that there are only 3 (sometimes 4) of us to cook for. As hubby and I hit the middle of our 50's, health concerns continue to become more... concerning.  Blood pressure running a little high. Triglycerides borderline high.  Allergies.  Low Vitamin D.  Are we getting enough fiber? Are pesticides poisoning us? Stay away from "artificial", "processed", "high fructose corn syrup",  "rbGH" ,"GMO" and "MSG".  Is soy good or is it bad? How about gluten?

On top of that, I have a 17 year old, 6' 1" athlete to feed who wants his food quick and tasty and abundant.   And a husband who just wants to "take a pill" so he can eat whatever he wants.  And a busy schedule that means that I'm often throwing together something quick before I run out the door.  We rarely eat together like we did when kids were young.  Oy.

I'm trying to amp up the veggies.  Less meat. Less starches. Less dairy.

Thank goodness for Pinterest.  A girl's gotta have a plan.

Monday  
Sweet and Sour Chicken and Broccoli
Rice

Tuesday 
Spinach Feta Mushroom Frittata
Zucchini Chips
Tomato Avocado Onion salad

Wednesday 
Taco Salad (romaine lettuce, chopped tomato, chopped avocado, chopped red onion, black beans, shredded cheddar,  taco seasoned ground turkey, crumbled tortilla chips, salsa mixed with sour cream)

Thursday
Blackened Tilapia w/ fresh peach salsa
Asian Quinoa Cole Slaw
oven fries

Friday
Turkey Pesto Grilled Cheese - with avocado, tomato, bacon
carrot, bell pepper, and celery sticks


Saturday
Grilled Lemon Herb Pork Chops
baked sweet potato
steamed garlic green beans
spinach salad 

Sunday
leftovers.


Do you have any good, healthy, easy, tasty recipes you love?  Please share.

Starting with a Personal Trainer . Oh My.

"Is there anything you don't like about exercise?

That was one of the questions from my  young, bubbly, athletic personal trainer at our first meeting yesterday morning.  I couldn't hide the snort, but then smiled.

"The pain."  

I actually like to exercise, and I told her that.  I enjoy physical activity and pushing myself and reaching goals and feeling fit.  The problem is the pain that it takes to get from fat, flabby, out-of-shape me to svelte, toned, strong and healthy me.  Yesterday was only my physical assessment -  weight, body measurements, flexibility test ( sit on the floor with legs straight in front and reach for toes ), strength test ( lady push ups and crunches ), and cardio test ( resting heartrate, then 5 minutes climbing on and off the step platform, then heartrate again ) .  

I. Am. Sore.

I have been going to the gym about twice a week for a few weeks now and doing about 30 minutes on the elliptical machine.  That doesn't make me sore.  Pushups, crunches, and step platform = another story.  Which is the whole point of the personal trainer. Sessions with a trainer at the Y  is actually a Christmas present from my oldest son - the Army captain who can deadlift 400 lbs and thinks CrossFit is fun.  It is something I requested, because I knew I needed an additional push to both get my knee/leg strength back after surgery and to get this 51-yr-old body heading in the right direction, which is out of the chair and into the gym! 

I really like my trainer - so far - after meeting her for just one hour. Her name is Carrie and she is a mom with 3 young children, and she had knee surgery when she was in college.  So she can relate. Sort of.  She is about as big around as my upper arm.  But she is sweet and I think we'll work well together.  Whatever that means. 

She didn't tell me the results of the tests and measurements yesterday - thankfully. I think they have discovered that telling people the results right away sends them spiraling into the pit of depression and running away as fast as they can waddle!  So she is saving those numbers for a later date, when hopefully I will have improved so much that I will be ecstatic at how far I have come!  We are "starting" on Monday. 

My first goal - which is very reasonable - is consistency.  It is absolutely true that in order to get stronger and healthier you have to actually DO something on a regular basis, and not just think about it.   So I have to make myself go to the gym or go for a walk or do Dance Dance Revolution on the Wii at least 4 times a week. And Carrie will be keeping track of whether I do it or not!  Accountability is good. 

A long time ago, when I was in my teens and twenties and even early thirties, I was in good shape! I was a size 10 when I got married.   I played sports, swam, ran, went to dance aerobics class. If you are exercising somewhat regularly now and are in decent shape, DO NOT STOP.  Make it a lifelong priority!!!  Because  I got busy with kids and life and money was tight and I stopped making exercise a priority and I gradually put on more and more weight until my wedding ring no longer fit and had to be cut off and I hardly recognized the woman in the dressing room mirror.   I would start to walk or try to exercise with a video or go to the gym for short bursts, but I wouldn't stick with it.   And the older I got, the harder it got.  And then my left knee started to hurt, a lot, and I ended up having surgery to trim a torn miniscus last September. I am amazed at how long it takes to recover from what seemed like minor, arthroscopic surgery thru a couple of teeny tiny incisions.  I still struggle with stairs and getting up off the floor, even after finishing 8 weeks of physical therapy. 

So. Here I am at 51, about to start again to see if I can reclaim that lost person.  The one who felt strong and energetic and looked halfway decent in a pair of jeans.  Why?  Because I miss being active and I hate feeling like a slug.  Maybe recording my progress here for the world to see ( okay,  maybe not the world, but Mom and the couple of other people who actually read this ) will motivate me to stick with it this time. I'm hoping that having a cheerleader/personal trainer to hold me accountable and also give me a routine to follow will keep me going as well.  I watch The Biggest Loser on tv, and marvel at the intensity of those workouts and what those people accomplish physically week to week!  Part of their success is having someone showing them how to exercise and standing there screaming at them to NOT GIVE UP!   I can't imagine Carrie will be screaming at me - sure hope not!  But she will be teaching me and encouraging me to push myself and do more than I would do on my own.  So I have high hopes. Here we go.

Menu Plan to Get Back to Healthy Eating

I have gotten away from menu planning lately, much to the detriment of our good health! Too much fast food, processed food, prepared food - all things I know are not good for us but have been quick "no brainer" ways to get fed in a hurry.
ugh.
As Mother/Wife/Head Cook/Nutritionist in this family, I MUST do better!

My goal is to include lots more fruits and vegetables in our meals, focusing on variety of colors and textures, and including specific foods and spices known for their anti-inflammatory and immune-building properties.  Walnuts, almonds, spinach, cinnamon, ginger, garlic, blueberries, sweet potatoes, oats, green tea, mushrooms, salmon ... all considered Super Foods!   Cold & flu season is upon us, and nutrition plays a vital role in keeping healthy!  Also, inflammation is now considered a major culprit in numerous diseases and ailments, including the arthritis in my fingers and knees,  and the allergies that just seem to become worse each year! 

I have also been remiss in not enforcing healthy eating practices with my family as the kids have grown up. I was much more deliberate when my older kids were little, but I guess I have gotten lazy.  My 13-yr-old is a pretty picky eater, and prefers canned ravioli and frozen Hot Pockets or taquitos to healthier lunch items. However, I'm the one who has caved and brought those items home from the store. If we don't have them, he can't eat them!  Hubby can get complain-y if meals get to health-y .... but it's time to bring out the Tough Love.

If I have a plan, we'll definitely do better, even if we have to deviate occasionally, than with no plan at all.  Also, breakfast and lunch are an issue right now, so I'm going to plan those as well.  Mark will still eat what he wants for breakfast and lunch.  So here is my Healthy-Eating Meal Plan for the coming week.

Sunday

B:  Smoothie ( froz. blueberries & strawberries, plain yogurt, stevia, orange juice, flaxseed), Oat & whole wheat Waffles w/ blueberries

 L: Chunky Chicken & Brown Rice Soup (*w/ garlic, ginger, cayenne);  Apples & cinnamon

D: Salmon,  Brown & Wild Rice w/ mushrooms, Spinach Salad, whipped butternut squash

Monday

B: Smoothie, Oatmeal w/ walnuts, cinnamon, & brown sugar

L: Tuna Salad Sandwich (tuna, celery, relish, mayo/yogurt, onion powder on whole grain toast, w/ tomato and lettuce );   pear

D:  Chicken & Veggie Stir Fry w/ mushrooms; Brown Rice, Egg rolls,

Tuesday

B: Smoothie,  veggie omelet ( 1 egg, 2 egg whites, peppers, onions, mushrooms, sprinkle of cheese) w/ whole grain toast

L:  Chunky Chicken & Brown Rice Soup, whole grain crackers, Apple

D:  Fajitas (chicken, colored peppers, onion, mushrooms, black beans, guacamole, cheese, sour cream salsa  in low-carb tortillas )

Wednesday

B:  Smoothie, Oatmeal

L:  Turkey –Tomato Panini,  pita chips & guacamole

D: Spaghetti & Turkey meatballs ( homemade sauce w/ shredded carrot, garlic, chopped red pepper) ;  Veggie Salad (broccoli, cauliflower, red & yellow pepper, carrot, red onion, celery, purple cabbage, tomato, black olives – olive oil & cider vinegar dressing )

Thursday

B:  Smoothie,  Veggie Omelet  w/ whole grain toast

L:  Taco Salad (seasoned ground turkey, lettuce, avocado, tomato, shredded cheese, salsa-sour cream dressing, tortilla chips )

D: Crock Pot Jambalaya (stew of brown rice, colored peppers, tomato, onion, cayenne, turkey kielbasa, shrimp, red beans ) ;  whole grain bread

Friday

B: Smoothie, Oatmeal

L:  leftovers (pack for Co-op), apple, yogurt

D: Homemade Pizza ( whole grain crust, pizza sauce, mozzarella, turkey pepperoni, peppers, onions, mushrooms, olives )

Saturday

B:  Smoothie ,  Oatmeal

L: Turkey Roll-up (low carb tortilla, turkey, spinach, avocado, O/V, oregano)

D: Roast Chicken, Veggie Salad , sweet potato “fries”

 

Well... that's not what I wanted to hear!

Modern medicine.
It is marvelous, isn't it?  There are so many things that doctors can cure or fix today that once would have been deadly or at least much more serious. And there are specialists for every part of the human anatomy, so you can be sure to get the best, most cutting-edge info about what ails you if you see the right person.

So when I went to the orthopedist today about the knee pain that has been progressively getting worse to the point of being almost debilitating, I expected him to tell me what was wrong and how we were going to fix it!  Not tell me that I might just have to accept that I won't be able to do the things I did before. You see, I have arthritis; maybe a miniscus tear in there.  Try this topical cream and some exercises, and if that doesn't help, then a brace sometimes provides relief.   Losing weight is always a good idea - and the fact that exercise is painful isn't an excuse because I just need to reduce my intake of calories. (thanks for that one, Doc.) And down the road, if all else fails, we can look at some kind of surgery. 

No, exercise won't damage anything. It might be uncomfortable but it won't damage anything.
In other words, suck it up. Grin and bear it.

Not. Happy.

I need to go work on my list of blessings.....

New Endeavors for the New Year

With the start of the new year, I've added a couple of new endeavors to my weekly schedule.

First, Grandma's Christmas gift went to good use as we joined the YMCA right after Christmas. This has been something we've wanted to do for a long time, but never had the extra cash for. My older boys who worked there as lifeguards got automatic memberships as employees, and the rest of us were jealous. But with my 50th birthday looming this year, I am feeling the urgency of getting back in shape more than ever. So I am carving out time in the mornings to go to the gym for an hour and walk on the treadmill or work on the weight machines. Amanda has been going to practice basketball and workout in the gym as well, and we'll probably try to swim on the weekends. Jason goes this morning for his "middle school orientation" so he'll be able to use the equipment and play in the gym without me. We opted to join as one adult and dependents ( me and the kids ) instead of the Family membership which would have included Mark, because the cost was a lot more for the second. But Mark has access to a full health club at work that he doesn't use, but could if he wanted to.

Second, I am teaching 2 art classes here at my house starting this week. I was an art major in college once upon a time, but my kids rarely get art unless I put a formal class together. So I have a couple of 10-13 yr old boys coming on Mondays after lunch, and a few high school girls on Wednesday afternoons. I've got most of the planning done for those classes, but have to go out and buy some materials this weekend, and order some paper from Miller Pads & Paper or Dick Blick. Our first projects will be Papier Mache Monsters with the boys, and Introduction to Pastels with the girls. I'll post pictures later in the week.

Third, I decided to start a Geography Club for elementary & middle schoolers in my homeschool support group. The response was so great that we are creating two clubs, one to meet at my house and one at the home of another family, two afternoons a month. The plan is to highlight one continent each month, looking at pictures in books, coloring maps, and sampling traditional food. The kids can bring something for "show & tell" or can do a presentation on some aspect of a country from that continent. This month it is North America. Then we'll break up into small groups and play geography board games and card games and quiz games and puzzles....

This will force me to keep my house clean, as well....

Chocolate Bran Muffins

Ohhh.... these are good! And high in fiber, low in fat! Only 2 Weight Watchers points, if you care.

3 cups All Bran Cereal ( the original stick kind, NOT the Buds - trust me )
2 1/2 cups water
1 pkg Low Fat Brownie Mix
1 tsp. vanilla
1 tsp baking powder
1 tsp baking soda
1/2 cup mini chocolate chips

Preheat oven to 350 degrees. Spray muffin tin with nonstick cooking spray.

Measure the All Bran Cereal into a large mixing bowl. Stir in the water and let sit for 30 minutes. Mix in vanilla, baking powder, and baking soda. Then stir in the Brownie Mix and chocolate chips. Spoon into muffin tins. filling 3/4 full.

Bake at 350 for 23-25 minutes. Cool for 5 minutes and remove from pan.

This made 18 muffins.

Smoothies for Breakfast

As my kids would say, I'm on a Healthy Kick again. I occasionally lapse into bad habits because of busyness or laziness, but in general, I try to be a good steward of my and my family's health.
Lately, this means Smoothies for breakfast! I love my blender, and have long been a fan of Fruit Shakes - even before Smoothies were fashionable!

When I was 10 years old, an Italian great aunt introduced me to Fruit Shakes - fresh fruit pureed in the blender with a little water or juice. Peaches, bananas, strawberries, plums, raspberries.... whatever was on hand.

I typically keep a couple of bags of frozen fruit in the freezer and some kind of juice in the fridge. I also add plain or vanilla yogurt for the probiotics and calcium it provides!

Today it was orange juice, Bolthouse Farms carrot juice, Naked cherry pomegranate juice ( about 1/3 to 1/2 cup of each ), a few frozen strawberries, peaches, and blueberries, about a cup of vanilla yogurt, and about 1/2 cup of aloe vera juice! It made 3 good-size servings, for me and my two kids.

Yum!

Family Herbalist

We are doing something a little different for Amanda's science curriculum this year. She and I are going to work through a course called "Family Herbalist", from Shonda Parker's Naturally Healthy company
During this course, we will read through four of Shonda's books, Naturally Healthy Cuisine, Naturally Healthy Woman, Naturally Healthy Pregnancy, and Mommy Diagnostics. We'll be learning about creating a healthy home, evaluating family health, and making herbal remedies. I am excited to be learning these things, and think that this will be very practical and applicable knowledge for Amanda as a young woman, both in caring for herself and looking ahead at someday having a family to care for.

I love homeschooling. :-)

Sick Week

This was a low-key week, with one child sick in bed with a fever. Sickness is a rarity around here, and having one who is actually bedridden even rarer...
No science class, no soccer practice, no piano lesson, no art class... I felt bad for my little guy, but actually enjoyed the slow pace this week. I am such a homebody! I love being at home and not having to run here and there. ahhh

Good news is that after a visit to the doctor on Thursday and a prescription for an antibiotic, the fever has gone and he has perked up quite a bit. He stayed home from Co-op today with dad, and will miss a soccer game tomorrow - if the weather even allows for a game -but it looks like we should be back to normal in a day or two.

Hopefully, we can keep everyone else healthy, and not pass this thing around.
I think I'll go drink a glass of Emergen-C!

Ahhhhhhh-Choo!

Winter is transitioning to spring here in North Carolina - days with temps in the 70's immediately followed by diving temps into the 30's, then back to the 50's, down to the 40's, up to the 60's - up and down. So you know what that means. Everyone we know is SICK - and we are teetering on the edge here ourselves. Last week Jason was congested and head-achy and tired and feeling yucky, and this week it is Amanda. I am resisting the germs by sheer will power, I think. That and pots of homemade chicken soup, zinc lozenges, Emergen-C, and hot tea. Jason had a cough that kicked up when he laid down in bed at night, but I put Vicks VapoRub on the bottoms of his feet, covered them up with socks, tucked him in, and he slept quietly. Don't know why, but it works!

I'm Sleeping With Darth Vader!

Mark got his CPAP machine yesterday!

CPAP = Continuous Positive Airway Pressure

A couple of weeks ago, Mark went to the doctor for a minor ailment, and happened to mention that he was TIRED all the time. The doctor asked a couple of questions, and decided to send him for a sleep analysis at a local "sleep lab". Up until this time, I didn't know such a thing existed! Well, he went for an overnight evaluation, where he was wired up to electrodes and sensors while he slept, and the results indicated that he does indeed have sleep apnea! I am a pretty light sleeper, and for years I have heard him hold his breath at night, at which time I would poke him in the ribs and tell him to "Breathe!" But who knew there was a real medical treatment for that?

The CPAP machine is about the size of a shoebox. A flexible hose connects the machine to clear plastic face mask that covers the nose and mouth, and straps around the head. It works by pushing air into the airway at a pre-set pressure, determined by the respiratory technician at the lab, in order to keep the airway open and prevent apnea ( episodes when breathing repeatedly starts and stops).

Mark is SO excited about the possibility of not feeling tired! He said he feels as if his head is in a fog half the time. He is usually fine in the morning, but by mid-afternoon he really starts to drag, and generally falls asleep on the couch every day after work. The doctor described a whole list of conditions that could be related to sleep deprivation and sleep apnea, so "the machine" is very welcome. But it is kind of "space-age" to get into bed with someone wearing a face mask connected by a long tube to a machine that is humming along - not loudly - sounds pretty much like a humidifier running. When he talks while wearing the mask, he sounds like Darth Vader....

Improving Health By Baking with Freshly Ground Flours

I have started a new adventure in baking in an effort to improve my and my family's overall health. Yesterday I tried my hand at baking bread from freshly milled whole wheat flour. Now, I have a slight hesitation in posting about this, because I realize it might push me over the edge into "wacko land" for some of you who already are skeptical about the whole stay-at-home mom, homeschooling lifestyle. Oh well. Get over it! I'm excited!

My friend Tammy and I have been talking about this for a while, and she just took the plunge and bought a Nutrimill electric grain mill and a Bosch mixer. Then she drove up to Yoder's Country Market, about 90 minutes from here, and bought several bags of different kinds of whole wheat kernels - Prairie Gold, Bronze Chief, red winter, soft white - to try, as well as a few other good things. Since I was still sick with the flu bug, I gave Tammy a list and she came home with a bag of goodies for me too. Since I don't have a grain mill yet, Tammy will grind grain for me as needed, probably once a week.

So yesterday I used some of my Bronze Chief, which is a hard red spring wheat, and Marilyn's Famous Whole Wheat Bread recipe from the Urban Homemaker site to make two delicious loaves of homemade bread. I have a KitchenAid mixer, so mixing and kneading the dough is a breeze.

Why freshly ground flour? We have always eaten whole wheat bread in this family, so that isn't a change for us. And I use King Arthur whole wheat flour in almost all of my home baked breads, like pizza dough, muffins, pancakes, etc. But as I've been researching, I've learned that freshly ground flour has much more nutritional value than store-bought flours, because a lot of the vitamin content of the whole grain is lost to oxidation in the first 24-48 hours after being ground. Flour that is packaged for the grocery store shelves has to have a long shelf-life, so preservatives are added, and also natural oils have to be removed so they don't spoil and turn the flour rancid. White flour has had the wheat germ and bran removed, and has very little nutrition left in it, except for the few vitamins and minerals that are added for "enrichment". Freshly ground whole grain flour is supposed to be good for digestive ailments as well as controlling weight and blood sugar levels and also cholesterol ( one of my current needs ! ) After I play with these different wheat varieties, I plan to try some different grains, including oats, spelt, rye, corn, ...

Of course, eating more fresh fruits and vegetables and drinking more water are part of the plan for improved health as well. Oh, and then exercise....


2nd attempt at this post - the first didn't "work" and disappeared into cyberspace, never to be seen again...

Endoscopy

I had another endoscopy this morning, to follow up on the one done in the hospital before Thanksgiving when I had an ulcer in my esophagus. Since that time, I have been on Prevacid to reduce acid in my stomach, and I have not had any more episodes of spasms or any other symptoms. The procedure went fine this morning, but apparently the tube caused a small tear in the esophagus, so I have quite a sore throat right now. I have to be on a liquid/soft food diet for 7 days, plus take a whole armful of meds! I really hate that the doctor comes and talks to you and gives all these instructions when you are just waking up from anesthesia! I was so groggy, I hardly remember what he said. Mark was there, and he didn't WRITE anything down ( he's a guy ) but remembers... kind of.....what the instructions were. GEESH. So he's off right now to get my 5 prescriptions filled. I expect the doctor's office will be calling in the next day or so to follow up, and then I can ask again what I'm supposed to do. I know the doc said he wanted to see me again in ____ weeks - Mark says maybe 6, maybe 3?

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Natural Fash Wash for Acne

I just whipped up a batch of this face wash to send back to college with Sarah. A friend gave me the recipe last year when Sarah was experiencing a nasty acne breakout during her first months at college. She noticed significant improvement after using this for a few weeks, and has been using it regularly ever since. I found all the ingredients either in the natural/health foods section of the grocery store or at the local drug store.
* Note * some people are sensitive to tea tree oil and experience redness/burning, so you could remove that ingredient if necessary


Natural Acne Face Wash

Mix together in a blender:
2 cups castile soap
1/2 cup extra virgin olive oil
1 teaspoon teatree oil
1 teaspoon lavender oil
1/3 cup aloe vera gel
¼ cup vitamin E oil
½ cup coconut oil ( melt first )
1 cup glycerin

Store in a bottle; if it separates, shake it up again. Use quarter size dab puddle to wash face 2-3 times a day; leave on face for at least 15 minutes before rinsing off


Here are some notes I found on the properties of the individual ingredients:


Castille - Originally used to refer to soap made from olive oil in the Castile region of Spain, the term is used rather loosely today to refer to vegetable soaps ranging from 0% to 100% Olive Oil.

Olive Oil - Olea europaea - used extensively in skincare for centuries, high in monounsaturated fatty acids and vitamin E, a powerful antioxidant and a superior moisturizer, used to nourish and protect the skin and to combat the effects of aging, draws moisture to the skin while allowing normal skin functions to take place, one of the very best oils for natural skin care; recent research has shown that olive oil possesses oleocanthal - a powerful anti-inflammatory, anti-aging compound and pain killer

Tea Tree Oil - Tea tree oil is obtained by steam distillation of the leaves of Melaleuca alternifolia. Tea tree oil is purported to have antiseptic properties, and has been used traditionally to prevent and treat infections.
Tea tree oil should be avoided orally, as reports of toxicity after oral ingestion have been published
Tea tree oil contains consituents called terpenoids, which have been found to have antiseptic and antifungal activity.
A single-blind randomized trial by the Department of Dermatology at the Royal Prince Alfred Hospital in Australia compared the effectiveness and tolerance of 5% tea tree oil gel with 5% benzoyl peroxide lotion in 124 people with mild to moderate acne. People in both groups had a significant reduction in inflamed and non-inflammed acne lesions (open and closed comedones) over the three month period, although tea tree oil was less effective than benzoyl peroxide. Although the tea tree oil took longer to work initially, there were fewer side effects with tea tree oil. In the benzoyl peroxide group, 79 percent of people had side effects including itching, stinging, burning, and dryness. Researchers noted that there were far less side effects in the tea tree oil group.

Lavender oil— Lavender is a must for any regenerative skin care product. Its medicinal properties have been highly appreciated since Roman Times. Due to its cytophylactic, anti-inflammatory and soothing properties, it has that perfect balancing effect on the skin.

Aloe Vera - Aloe barbadensis - native Texas succulent, often called "The Miracle Plant", soothing, emollient, antibacterial, heals skin irritations, burns, and wounds, promotes new skin growth, moisturizes, protects, and counters the effects of aging; A concentration derived from one of the oldest medicinal plants known. It has remarkable healing properties that can draw and hold oxygen to the skin. It is known to soothe and protect the skin.

Vitamin E - tocopherols - A powerful antioxidant and free radical scavenger that helps protect against damage from UV rays. It also helps to moisturize the skin and promote healthy, radiant looking skin.; Vitamin E — Vitamin E is one of the most powerful natural antioxidants and acts as a preservative of skin tissues as well as of natural skincare products.

Coconut Oil - Cocus nucifera - emollient and healing, used in soaps to produce a big fluffy lather;: Derived from the coconut fruit it is used as an emollient to smooth and lubricate the skin. Rich in saponins, it is excellent for soap making because it produces a rich, creamy lather.

Glycerine is a clear, colourless, odourless syrupy liquid with a sweet and warmish taste. It is obtained by hydrolysis of fats and oils of either vegetable or animal origin. It is considered soothing, laxative and antispetic and to some extent, nutritious and dissolves readily in water and alcohol. It has a history of use as a flavouring agent in medicines and is used in herbal medicine for its preservative properties and to extract medicinal compounds from herbs.
Used in cosmetics for its humectant (water attracting and holding) and skin soothing properties.
Glycerin has been the standard against which all humectants are measured. Until now no other humectant drew in as much moisture from the air as glycerin
Glycerin is a byproduct of soap manufacturing. When fats/oils (triglycerides) are combined with Sodium Hydroxide, the end product is soap and glycerin. Glycerin is an excellent emollient and moisturizer.

Hospital Stay

Well, I've had an interesting week so far! Monday night I sat down to eat dinner with my two youngest children while Mark and Eric were at basketball practice, and with my first bite of chicken divan, I felt an intense pain and tightening in my chest. I was pretty sure this was related to my esophagus, not heart, because I periodically have episodes where my esophagus squeezes shut when I am eating; this usually happens in my lower throat, and I feel pressure, and am unable to swallow anything at all until the spasm relaxes. This has been going on for years, and I had an endoscopy done about a year ago that didn't show anything of concern. This episode was much more painful than anything I've experienced before and lower, hitting right under the sternum. When these spasms occur and I can't swallow anything, I end up coughing up a lot of mucous/saliva - since it cannot go down, it has to come up! Lovely, huh? Well, I was doing a similar thing Monday, but after about 30 minutes I started coughing up blood, so when Mark got home from practice, we got in the car and took a trip down to the Emergency Room at Wake Med North. The waiting room at the ER was pretty full, but funny thing - when you come in with chest pain and a baggy containing blood that you have spit up, you get seen RIGHT AWAY!! ( sorry if anyone is getting grossed out here )
So I spent 2 days in the hospital, and finally after an endoscopy yesterday, learned that I had an ulcer in the esophagus. They also removed a couple of polyps from my stomach, and have sent those to the lab. I was released last night, and have some meds to take to help the ulcer heal and also to suppress acid production in my stomach, so I have to eat a fairly bland, easy to digest diet for a little while. Good thing Thanksgiving turkey and mashed potatoes isn't spicy!

I'm feeling much, much better. I had pain in my back/chest for 2 days, but it is barely noticeable now. I appreciate your prayers for healing. And I appreciate sleeping through the night without being woken up to have blood drawn for the gazillionth time, and not being hooked up to wires and IVs and sensors that keep beeping because you bend your arm too much..! And nurses are wonderful. :-)


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10,000 Steps

I have started walking 2 miles every morning ( have done it for 4 whole days now!) , and wearing a pedometer with the goal of walking at least 10,000 steps a day. That works out to approximately 5 miles, give or take some depending on the length of your stride. I have been reaching about 8,000 steps a day this week.... so I need to look for some additional opportunities to MOVE! Mark's employer has a "10,000 steps" program, offering workers a monetary incentive for walking 10,000 steps a day (5 days a week) for 8 weeks. I don't get a monetary reward, but I hope to lose pounds, which is just as good!
There is a website that outlines a walking program and explains the benefits of exercise ~ as if you didn't know. ;-)
http://www.thewalkingsite.com/10000steps.html

Weight Watchers

Today I bit the bullet and joined Weight Watchers. I went to a meeting nearby with one of my friends and bought a Monthly Pass. My goal is to lose 60 lbs.
Just about everyone I know ( women, at least ) who have lost significant weight and kept it off, have done it with Weight Watchers. So.... I'm giving it a summer try. Accountability is a biggie with me... I'm just not that motivated to do things like this alone.

I can do everything through him who gives me strength. Philippians 4:13