Wednesday, December 29, 2010

May you have a Happy New Year!

To those we love and see each day
And other loved ones far away.
To all good friends
whose friendship means so much
And those with whom
we’re sonehow out of touch
I wish you every happiness this Holiday Season 
and throughout the coming year!


It is unblieveable how fast this year has come and gone!   This year has flown by like a dove, swift yet graceful.  

Thank you for your support and encouragement in writting.  Even though we have all been like a hawk, trying to make the most out of every day, let us make time for ourselves, to meditate, catch up, and enjoy life without stress, with lots of laughter, and Love!

 
Yolanda



 The Slow Dance


Have you ever seen a rainbow,
or ride on a merry-go-round?
Or listened to the rain
tapping on the ground?

Have you ever followed 
a hummingbird’s flight?
Or gazed when the sun 
starts fading into night?

You better slow down.
Don't dance so fast.
Time is short. and 
The music won't last.

Do you run through each day
like a chicken without a head?
And when asked to stay,
Do you run away instead?

When the day is done
Do you lie in your bed
With hundreds of thoughts  
pondering through your head?

You'd better slow down
Don't dance so fast.
Time is short.
The music won't last.

Have you ever told your mother
I’ll see you tomorrow?
And in your haste,
Not see her sorrow?

Have you ever lost touch,
Let a good friendship die
Cause you never had time
To call and say,"hi"

You'd better slow down.
Don't dance so fast.
Time is short.
The music won't last.

When you stress yourself out to get somewhere
You miss half the fun of getting there.
When you worry and hurry through your day,
It is like a special gift....Thrown away.

Life should be savoured.
Do take it slower
Hear the music
Before the song is over.

From Lost and Found: Love, a book of love poems
Written by Yolanda Pacheco Garcia
www.victoryp.com

Saturday, November 27, 2010

Thanksgiving

I hope you all had a serene yet enjoyable Thanksgiving in the company of your loved ones.  One of the benefits of hosting Thanksgiving is having lots of leftover turkey to eat over the weekend. Here are some great  ideas. Just be sure to use skinless white turkey meat when preparing these recipes, which all serve two.


For Breakfast:
Mexican Turkey Scramble 

Heat 2 teaspoons extra-virgin olive oil in a large nonstick skillet over medium heat. Add 2 thinly sliced scallions and cook for 1 minute. Add 1 cup finely diced skinless white turkey meat and 3 tablespoons fresh spicy salsa; cook 1 to 2 minutes more. Add 3 beaten eggs and, stirring constantly, cook until eggs are set. Top each serving with 2 avocado slices and serve with extra salsa, if desired.
For Lunch:
Curried Turkey Salad 

Stir together 1/2 cup plain fat-free yogurt, 1/4 cup mayonnaise, 1 1/2 teaspoons curry powder, and 1/4 teaspoon ground ginger in a medium bowl. Fold in 2 cups cubed skinless white turkey meat, 1 diced celery stalk, 1/2 diced cucumber, 2 tablespoons diced red onion, and 2 tablespoons of a chopped fresh herb, such as parsley or cilantro. Season to taste with salt and pepper. Serve over lightly dressed greens.
For Dinner:
Ginger Turkey Stir-Fry 

Stir together 1 tablespoon canola oil, 2 chopped scallions, 2 minced garlic cloves, 1/4 teaspoon red pepper flakes, and 2 teaspoons minced ginger in a medium bowl. Add 2 cups cubed skinless white turkey meat and stir to coat; set aside for 10 minutes. Heat a large skillet over medium-high heat. Add turkey mixture and cook 1 to 2 minutes, stirring constantly. Add 2 cups small broccoli florets, 1/2 cup halved snow peas, 1 teaspoon toasted sesame oil, and 2 teaspoons low-sodium soy sauce. Cook 2 to 3 minutes more, stirring constantly. Serve hot.

Be Thankful


Be thankful that you don't already have everything you desire.
If you did, what would there be to look forward to?

Be thankful when you don't know something,
for it gives you the opportunity to learn.

Be thankful for the difficult times. 
During those times you grow.

Be thankful for your limitations,
because they give you opportunities for improvement.

Be thankful for each new challenge,
because it will build your strength and character.

Be thankful for your mistakes. 
They will teach you valuable lessons.

Be thankful when you're tired and weary,
because it means you've made an effort.

It's easy to be thankful for the good things.
A life of rich fulfillment comes to those who
are also thankful for the setbacks.


Gratitude can turn a negative into a positive.
Find a way to be thankful for your troubles,
and they can become your blessings.

I am thankful for you.

From the book, "Awakening Love" 
Written by Yolanda Pacheco Garcia
www.victoryp.com

Tuesday, November 2, 2010

Peanut Butter and Humpty Dumpty - Not

How to Choose a Peanut Butter

These days the supermarket shelves are packed with an almost overwhelming range of peanut butters: chunky, super-chunky, creamy, sugar-free, sodium-free, natural, organic. It goes on and on. When it comes to your weight-loss goals, how do you choose the best one? Start by considering that many supermarket peanut butters may contain more added sugar and hydrogenated oil than all-natural peanut butters.
Going Natural
On the South Beach Diet they recommend “natural” peanut butter, either freshly ground in the store or a national brand. Peanut butters labeled “natural” use peanuts and oil (usually peanut oil) as their ingredients, although some do contain a little salt and occasionally a little sugar (look for brands with 1 g of sugar or less). Because the peanut oil rises to the top in these natural products, you will have to stir it in. There are also “no-stir trans-fat-free” natural peanut butters available. These products usually contain palm oil or palm stearin, which is added to keep the contents from separating. There is no need to shop in health-food or specialty-food stores to find natural peanut butter these days. Most supermarkets carry it.
Benefits of Peanut Butter
In addition to being a great source of protein, peanut butter is rich in monounsaturated fat, the B vitamin folate, and resveratrol (the phytochemical also found in red wine). These nutrients are important for cardiovascular health.
Snack on It
You can enjoy up to 2 tablespoons a day of peanut butter as your nut allowance on all Phases of the South Beach Diet. But it’s especially good as a satisfying mid-morning or mid-afternoon snack. Enjoy it with celery, jicama, or fennel, or in a lettuce roll-up. It’s great with all-fruit jam on whole-grain crackers, or spread it on apple, pear, or banana slices.


Humpty Dumpty - Not


Like two young kids,
we laughed and played
We were like one
happy couple portrayed.

And then finally, 
I heard the truth.
I couldn't believe
you'd be so uncouth.

The daggar went deep
breaking my heart 
Our dreams were shattered
my  hopes fell apart.

But I will pick up the pieces
and put them together again
 unlike Humpty Dumpty
I will make a new friend!

from "Awakening Love" by Yolanda P Garcia
-- www.victoryp.com

Wednesday, October 20, 2010

Halloween and the Diabetic

With Halloween only a little over a week away I thought 
I should share this story with you.  It is written by a DR.

When I was diagnosed with diabetes at the age of 9, I was 
devastated when Halloween came around. Before then it was 
the only time of year that I ever ate candy (I wasn't a 
big candy person). That year I still dressed in costume 
and went from house to house with my brother to get him 
more candy, but I got to keep the pennies and dimes the 
old ladies would give us. 

As I went to our neighbor's house to trick-or-treat I
discovered they had gone out and specifically bought 
some sugar-free candy just for me. Diabetes was still 
new to my family and we had no idea that sugar-free candy 
was even available. It was the greatest feeling to be able 
to enjoy Halloween and trick-or-treating like in the past. 

Today, kids with diabetes can enjoy candy on Halloween 
just the same. I recently went to pick myself up some 
sugar-free candy and I just can't believe the variety 
of candy specifically for diabetics... for Halloween. 

Halloween is just as fun as it ever was and I was glad. 
We all know what a little treat can do for your spirits. 

But be warned... too much sugar-free candy can have a 
laxative effect so go easy on the stuff. 


                     Diabetic Recipe

               Jack-O-Lantern Pizza Crisps

                   (makes 6 servings)

6 10-inch (15 cm) fat-free flour tortillas
refrigerated butter-flavored cooking spray
6 tablespoons (30 g) grated Parmesan cheese
1 teaspoon (5 ml) crushed dried Italian herbs

1. Preheat oven to 350°F (180°C, Gas Mark 4).

2. Using a jack-o-lantern shaped Halloween cookie cutter, 
cut the tortillas into pumpkin shapes. Lay cutouts slight-
ly apart on 2 large baking sheets. 

3. Spray each jack-o-lantern with cooking spray. Combine 
Parmesan cheese and herbs; sprinkle evenly onto each 
cutout. 

4. Bake for 15 minutes, until crisp and golden, switching 
the pan positions after 8 minutes. Transfer to a cooling 
rack. Serve warm or at room temperature. 

Per serving: 162 calories (11% calories from fat), 
             6 g protein, 2 g total fat (1.2 g saturated 
             fat), 1 g dietary fiber, 5 mg cholesterol, 
             528 mg sodium 

Diabetic exchanges: 2 carbohydrate (bread/starch) 

Thursday, September 30, 2010

What to Eat for a Healthy Heart



The National Heart, Lung, and Blood Institute Health Information Center recognizes October as National Cholesterol Education Month, which means there’s no better time than now to learn more about heart-disease prevention. Heart disease is the leading cause of death in men and women in the United States — but steps can be taken to reverse this dangerous trend, starting with eating heart-healthy foods, exercising, and partnering with your doctor for early detection. The good news is that if you’re following the South Beach Diet, you’re already well on your way to lowering your risk of heart disease.
"The good news is that due to recent advances in understanding, detecting, and treating heart disease, I believe we have reached a point where the great majority of heart attacks and strokes can be prevented," explains Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Heart Health Revolutionand The South Beach Diet Supercharged. "One of the most important things you can do to prevent heart disease is to practice heart-healthy eating," he says. "By enjoying the wide range of nutrient-dense, fiber-rich foods that we emphasize on the South Beach Diet, you take a big step toward reducing your risk of heart attack and stroke."
Here are Dr. Agatston’s basic guidelines for heart-healthy eating:
  • Eat good carbohydrates. Good carbs include high-fiber, nutrient-dense fruits, vegetables, legumes, and whole grains.
  • Eat good fats. Choose good fats from extra-virgin olive oil, canola oil, peanut oil, flaxseed oil, walnut oil, avocados, nuts, and fish. Omega-3 (fish oil) supplements are also fine.
  • Eat lean protein. The best sources include skinless white-meat poultry, fish and shellfish, lean cuts of meat, and soy-based options such as tofu, as well as legumes, eggs, low-fat dairy foods, nuts, and seeds.
If you follow these guidelines, you can put together delicious, satisfying, and healthy meals and snacks — and take the first step toward a healthier life.

Farewell Aching Heart

              Written by Yolanda Pacheco Garcia

Long sleepless nights, this is my doom
tossing and turning, alone in my room.
I'm a prisoner of thoughts stirring around
flying like a dove, and then falling down.

Wishing and wondering, where art thou my love?
Burning up in passion, needing air from above
A new journey I must impart
for rest is what I need, for this lonely heart

The tempest of my solitude unsettles me now
deplenishing  emotions that must lie still somehow.  
Forever I will sleep, forever and a day
And once and for all this pain will go away.


From the book LOST AND FOUND: LOVE, a book of love poems
Get your copy at      www.victoryp.com   

Sunday, September 5, 2010

Stress Free Life


The stress test was normal, It had shown excellent exercise capacity. The doctor felt very frustrated. We were working with the best technology available, yet it wasn't good enough to detect a heart attack that was only weeks away.
Today, we do have other noninvasive tests that are much better at predicting the likelihood of a future heart attack. A normal stress test does not mean there aren't any potentially lethal soft plaques growing inside the lining of your coronary arteries that could rupture and cause a heart attack at any time. All it means is that the blood flow to your heart was fine on the day you took the test. Unfortunately, that doesn't mean that the blood flow will still be fine tomorrow.
The problem is that many patients destined for heart problems don't get the benefit of our most accurate tests (including presidents of the United States). Many seemingly perfectly healthy people are "suddenly" getting heart attacks because their arteries are not perfectly healthy and they don't know it. With the proper noninvasive tests, these diseased arteries would have been identified, and the heart attacks wouldn't have happened.

It is of upmost importance to keep stress levels down, eat healthy, exercise, and laugh a lot.


God grant me the 
Serenity
to accept the things I cannot change
Courage
to change the things I can and
Wisdom
to know the difference.


www.victoryp.com

Saturday, August 7, 2010

Prevent Stress Eating

How to Prevent Stress Eating

Many people respond to stress by turning to their favorite comfort foods, oftentimes making unhealthy food choices. You already know that certain tempting foods (processed chips and other fried fare, sugary pastries, candy, and so on) can easily derail your weight-loss goals. An easy solution? Learn what your food triggers are ahead of time so you’ll be prepared before stress eating kicks in. Here are four easy ways to stop stress eating in its tracks:
  1. Stick with our healthy eating plan. If you follow a healthy regime you'll be less likely to have cravings and, as a result, you'll be less likely to make a wrong turn when you encounter stress.  Healthy snacks are encouraged, so you won't feel hungry or deprived.
  2. Don’t use food as a go-to activity. Find something else to do besides reaching for food when you have downtime. Keep the daily crossword puzzle nearby, knock off some chores, cleanout your closet,  distract yourself by calling or e-mailing your friends or family.
  3. Stock your kitchen. Make sure you've got a supply of crunchy vegetables like celery sticks, green and red bell-pepper strips, and cauliflower and broccoli florets on hand, cut up and stashed in resealable bags in your refrigerator veggie drawer. Feel the urge to dip? Try hummus. Or enjoy your veggies with some spreadable low-fat cheese. Also, stock your cupboards and desk drawers with nonperishable  foods like nuts  and high-fiber, whole-grain crackers and cereals.
  4. Work out. Exercise is not only a great way to stay fit and manage your weight, it's also a good way to keep your mind off food during stressful times. If going to the gym isn't your thing, take a brisk walk around the neighborhood.
        5. Read.   Pick up a good book (LOST AND FOUND: LOVE, a book of love poems -www.victoryp.com) or go to your 
             friends blog site "Poetry for the Soul"  and catch up reading past blogs!


      'DRUTHERS'

If I had my 'druthers' 
And if I had a pen
I'd start out to be a poet
And re-live my life again.

But that would be a cop-out
An excuse for avoiding life.
To play at changing what has been
Is like playing with a knife !

You may cut a dashing figure 
Or even 'slice' a dream or two.
But chances are far better
It will bring no joy to you.

My love was teaching children
numbers one through ten
the basic three-R’s, science
and reading, The Little Red Hen.

I loved to see their aha moment,
light up so bright as well,
with looks of dissappointment
at the ring of the recess bell.

Teaching was my sugar and spice,
now writing has taken its place
although teaching was quite nice
being a poet put smiles on my face

So keep on with the "As it is"
And to add a touch of spice ...
I Just pretend to be a poet 
And let the reader pay the price!  


From the Book "Awakening Love"
Written by Yolanda Pacheco Garcia
www.victoryp.com

Wednesday, July 28, 2010

Hair Loss and Its Causes

What is the normal cycle of hair growth and loss?

The normal cycle of hair growth lasts for 2 to 3 years. Each hair grows approximately 1 centimeter per month during this phase. About 90 percent of the hair on your scalp is growing at any one time. About 10 percent of the hair on your scalp, at any one time, is in a resting phase. After 3 to 4 months, the resting hair falls out and new hair starts to grow in its place.

It is normal to shed some hair each day as part of this cycle. However, some people may experience excessive  hair loss. Hair loss of this type can affect men, women and children.

What causes excessive hair loss?

A number of things can cause excessive hair loss. For example, about 3 or 4 months after an illness or a major surgery, you may suddenly lose a large amount of hair. This hair loss is related to the stress of the illness and is temporary.

Hormonal problems may cause hair loss. If your thyroid gland is overactive or underactive, your hair may fall out. This hair loss usually can be helped by treatment thyroid disease. Hair loss may occur if male or female hormones, known as androgens and estrogens, are out of balance. Correcting the hormone imbalance may stop your hair loss.

Many women notice hair loss about 3 months after they've had a baby. This loss is also related to hormones. During pregnancy, high levels of certain hormones cause the body to keep hair that would normally fall out. When the hormones return to pre-pregnancy levels, that hair falls out and the normal cycle of growth and loss starts again.

Some medicines can cause hair loss. This type of hair loss improves when you stop taking the medicine. Medicines that can cause hair loss include blood thinners (also called anticoagulants), medicines used for gout, high blood pressure or heart problems, vitamin A (if too much is taken), birth control pills and antidepressants.

Certain infections can cause hair loss. Fungal infections of the scalp can cause hair loss in children. The infection is easily treated with antifungal medicines.

Finally, hair loss may occur as part of an underlying disease, such as lupus or diabetes. Since hair loss may be an early sign of a disease, it is important to find the cause so that it can be treated.

Can certain hairstyles or treatments cause hair loss?

Yes. If you wear pigtails or cornrows or use tight hair rollers, the pull on your hair can cause a type of hair loss called traction alopecia (say: al-oh-pee-sha). If the pulling is stopped before scarring of the scalp develops, your hair will grow back normally. However, scarring can cause permanent hair loss. Hot oil hair treatments or chemicals used in permanents (also called "perms") may cause inflammation (swelling) of the hair follicle, which can result in scarring and hair loss.

What is common baldness?

"Common baldness" usually means male-pattern baldness, or permanent-pattern baldness. It is also called androgenetic alopecia. Male-pattern baldness is the most common cause of hair loss in men. Men who have this type of hair loss usually have inherited the trait. Men who start losing their hair at an early age tend to develop more extensive baldness. In male-pattern baldness, hair loss typically results in a receding hair line and baldness on the top of the head.

Women may develop female-pattern baldness. In this form of hair loss, the hair can become thin over the entire scalp.

Can my doctor do something to stop hair loss?

Perhaps. Your doctor will probably ask you some questions about your diet, any medicines you're taking, whether you've had a recent illness and how you take care of your hair. If you're a woman, your doctor may ask questions about your menstrual cycle, pregnancies and menopause. Your doctor may want to do a physical exam to look for other causes of hair loss. Finally, blood tests or a biopsy (taking a small sample of cells to examine under a microscope) of your scalp may be needed.

Is there any treatment for hair loss?

Depending on your type of hair loss, treatments are available. If a medicine is causing your hair loss, your doctor may be able to prescribe a different medicine. Recognizing and treating an infection may help stop the hair loss. Correcting a hormone imbalance may prevent further hair loss.

Medicines may also help slow or prevent the development of common baldness. One medicine, minoxidil (brand name: Rogaine), is available without a prescription. It is applied to the scalp. Both men and women can use it. Another medicine, finasteride, is available with a prescription. It comes in pills and is only for men. It may take up to 6 months before you can tell if one of these medicines is working.

If adequate treatment is not available for your type of hair loss, you may consider trying different hairstyles or wigs, hairpieces, hair weaves or artificial hair replacement.



Another Birthday!

When I look in my mirror, something strange I see
I don't recognize that person looking back at me.

I see brown eyes, that I knew I had,
I see light colored hair, and I feel glad.

But things are changing, wrinkles are showing 
the body is sagging,  am I still glowing?

Now I know that many a year has passed,
And I know I’m losing my hair real fast.

Most things don't stay the same,
But gee, do I have to play this game?

Do I have to have it thrown in my face
In my house, and all over the place?

That things are not as they used to be?
Who is this person looking back at me?

Why can’t I see what other's see
 a heart of gold and ivory.

Even though my mirror is not my friend
I will love myself anyway, until the end.

©Yolanda Pacheco Garcia
www.victoryp.com

Monday, July 12, 2010

Eating on a date


Dating is fun, but it comes along with a whole set of stressors: What should I wear? What should I talk about? What should I eat? And that third question can be really loaded.
You don’t want to starve yourself so much that you can’t think about anything but food. On the other hand, eating too much or eating the wrong foods could make you feel lethargic or even self-conscious. Luckily, Marisa Moore, a registered dietitian, American Dietetic Association national spokesperson and president of the Dietetic Association, was able to give us some pointers for a smooth dinner date.
Garlic & Onions
We know these foods can give us foul breath, and that’s more than enough reason to avoid them on a date. “They’re notorious offenders for causing bad breath because the oils that come from garlic and onions get into the bloodstream and hang out,” she says. “They can linger for two to three days.” So if you eat a garlic-heavy meal two days before the big night, your breath could still have a hint of garlic when your date picks you up. To top it off, garlic and onions are difficult to digest, so if you eat them on your date, you may suffer a little stomach trouble.  And you definately won't get kissed!
Beans
“Beans, beans, they’re good for your heart…” Anyone who finished second grade can fill in the rest. Says Moore, “If you eat beans on a regular basis, you can have them without gas or bloating, but if you’re not a regular bean eater, you might not want to have them on a date,” Moore say, adding encouragingly that they’re “a little better stewed or in a soup.”
Mashed Potatoes
A baked potato won’t necessarily cause a problem, but Moore recommends skipping the mashed variety when you go out to dinner. “They’re usually loaded with heavy cream or milk,” Moore says, noting that while this can spell disaster for lactose-intolerant diners, it can also make even milk-lovers feel a little bloated. If you’re dying for a potato on a date, it’s best to stick to the baked variety.
Pasta
What isn’t wrong with this on a date? Spaghetti and linguine can be quite messy, and the last thing you want is to get food on yourself (or the guy sitting across from you). While plain pasta shouldn’t make you feel too lethargic, heavy pasta sauces like alfredo and Bolognese will weigh you down.  Moore has one more reason to skip pasta on a date: “When we eat out, pasta is served on a huge plate, so we may have a tendency to overeat.” (And don’t even think about asking for a doggie bag. When you’re just getting to know your date, that’s plain tacky.)
Cheese
Can’t get enough cheese? You might want to pass – at least if you’re early in the dating game. Aside from the fact that fatty cheeses can be heavy, the dairy product won’t do any favors for your breath. “Some cheeses just have a stronger odor, like bleu or aged parmesan,” Moore notes. That odor can leave a bad taste in your mouth. Santa Cruz-based food blogger Damaris of kitchencorners.comrecommends skipping dairy in general on dates. “Dairy is something that people should definitely stay away from,” Damaris says. “You wouldn’t be able to notice it offhand unless you’re kissing someone, but since a lot of dates end up with a smooch, I would recommend staying away from dairy for sure.”

A lot of these rules fly out the window once you’re in a serious relationship (who wants to avoid fettucine alfredo forever?), but when it’s still early in the dating game, it’s best to save these foods for solo meals.
In the meantime, there are a few ways you can avoid the pitfalls of heavy or bloat-inducing foods. “Make sure that you stay hydrated – it keeps you feeling alert,” Moore says. “It can [also] keep your tummy full so you don’t eat so much food.” And what if you notice your breath feeling less-than-fresh after a meal? You don’t necessarily need to chomp on gum or mints. “You can always finish the meal with a hot tea,” Moore says. “And a wedge of lemon or lime will also help to get rid of bad breath.”
Other than that, she suggests you stay within your culinary comfort zone while you’re on a date. 

Dinner 

Succulent and soft
yet big balls
covered and textured
hidden underneath
the main attraction.

Colorful blend 
of savory delights
awaken the palate
as they burst out,
“I am tantilizing
and delightful--
eat me!”

Spaggetti and
meatballs for dinner...
tonight!

Written by Yolanda Pacheco Garcia
from the book Awakening Love
www.victoryp.com