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Responding to Your Comments

Hi All,
I'm still learning how to respond to your posts so if you get one, yet it doesn't show up on my blog, it's my fault. One day I'll be perfect (and, probably, dead, LOL) so have no fears.
Have a wonderful, relaxing Sunday!

Quick Tip

Courtesy of James Barker/freedigitalphotos.net

Buying frozen, fully-cooked, peeled shrimp may cost a little more, but they are quick and easy to use in salads and other recipes when you are just too tired to take the time to peel and cook them. Their only disadvantages are that they tend to be higher in salt, reheating them can make them tough and you can't marinate them for too long.

Proportions on My Plate

I just watched the documentary  "Fat, Sick and Nearly Dead" about this Australian gentleman named Joe Cross who decided to go on a 2 month juice fast. His goal was to get himself off his medications, particularly prednisone for chronic urticaria, and get himself healthier. 

What he was saying about his lifestyle choices kinda struck a note with me. Even though I'm an holistic practitioner, there are times when my diet is just awful - too many refined foods, meats and just plain junk (I do like my pizzas and take-out chinese food) . Even I tend to lean towards the typical western diet with its emphasis on meat and potatoes over veggies.

So today I've decided that the husband and I are going to be eating more of a Mediterranean/Vegetarian diet (even though he doesn't know it yet) with it's emphasis on fruits, veggies, legumes, lean proteins such as fish and nuts.(I can just hear the husband going "ugg, rabbit food").  Now I'm not going to be doing a juice fast (mostly because I don't have a juicer) but what the movie was saying about the proportions that the Western diet has in regards to a typical plate being 1/2 protein, 1/4 refined carbohydrate and 1/4 of over cooked vegetable just reminded me that this is what I've been doing for the last couple of months. 

One of the first steps I'm going to be doing is changing the proportions on my plate with 1/2 being raw or lightly cooked vegetables/fruit, 1/4 complex carbohydrate and 1/4 protein. This is going to be a fairly simple change and I'm hoping that it's going to help with my energy and skin problems. I also know that this is going to take longer than doing a juice fast but every little bit helps. Now I'm off to look through my cookbooks and get my shopping list together.

A Microwave Popcorn Recipe

Being movie fans, my hubby and I go through a lot of popcorn. I've been through Jiffy Pop, Orville Redenbacher's regular and microwave and a lot of others. Today I did an experiment with regular popcorn...I put a 1/4 cup of  regular popcorn into a brown paper bag and placed it in the microwave for 3 minutes. It came out perfect. No oil and just as good according to the husband. I personally think the trick is to make sure that the paper bag is large enough for the popcorn to expand. Enjoy.

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Finding My Happiness in the Little Things

Well, I've been having a crazy week (and not just from caregiving) which is why I've not posted in awhile. So far I've cleaned the bathroom literally from top to bottom (and discovered that I may have to gut it to fix some problems I thought were minor), flipped my mattress (no more back ache for now), talked to the husband's specialist and adjusted his meds (actually a two week process), and have been helping a friend who is a hoarder clear out a storage space on a deadline.

Some of the highlights of this crazy week that have made me happy have been discovering a recipe for slow cooker roast chicken that's just amazing (I'll be doing it again with a few more tweaks), finding out that the reason the hubby was feeling so crappy was because he was dehydrated (thus the adjustment in his meds) and him getting his appetite back,  finding low sodium tortillas, and watching my and my husband's favorite movie (The Princess Bride). 

I'd guess you could say that although it's been crazy around here (and will be for the next week or so), it's been the little things that have been helping me keep from feeling overwhelmed all the time and that in keeping them in mind I see that what I'm doing is worthwhile. I realize that my little things are not for everyone (who'd have thought that finding low sodium tortillas would make me happy?) but it's in finally fully realizing that they exist in my day-to-day life that's been the eye opener. I've heard all the cliches before about "looking on the bright side", "it's the small things that matter" and "every cloud has a silver lining" but it was in finding them that had always been the problem for me. Now that I've figured out what some of my small things are I'm going to keep looking for them in my life and try to keep my perspective that my small things matter. 


As one of my small things was the recipe for slow cooker roast chicken that I served with a salad, I figured that I'd share it and perhaps it will become one of yours. 

My Recipe for Slow Cooker "Roast" Chicken

1 Tbsp Club House NSA Steak Spice

1 Tbsp Mrs Dash Garlic and Herb blend

1/8 tsp S&B Nanami Togarashi (assorted chili pepper) {optional}

1 Medium Onion 

1 Small Whole Chicken (about 2-3 lb.)

Take the first three ingredients and mix in a small bowl. Set aside.

Slice the onion into half moon shapes and place into the bottom of the slow cooker.

Rinse the chicken inside and out and pat dry. Rub the spice mix inside and out of the chicken and place in the slow cooker on top of the onions. Cover and cook on Low for about 7 hours.

Makes about 4 servings.

Notes: Be careful in taking the chicken out of the slow cooker as it will be falling off the bones.  

Don't worry about not adding any liquid as this will make it's own juices.

I have a four quart slow cooker and my chicken fit the slow cooker perfectly so I'm not sure how this will work with the same size chicken in a larger cooker.

I found that the skin didn't get that crisp but it wasn't bad (ie. soggy) and also that there was a fair bit of juice in the bottom of the cooker after the chicken was done. I didn't use the juice that night but I'd bet that it would make a great gravy. 

With the leftovers I've made quesadillas (with the low sodium tortillas) and chicken salad sandwiches. Today I'll be making chicken soup with what's left and the juices.  

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Source: quotepictures.net via Jerith on Pinterest

Quick Tip

Complements of : Stewart Miles/freedigitalphotos.net

If you are anything like me you have a to do list about a mile long. To keep from freaking out, try to keep today's to do list down to about 5 things. By keeping today's list small, it is easier to do and you know that you are accomplishing something rather than feeling overwhelmed.

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Humour

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Meditation

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Are Family Caregivers Invisible? Caregivers and the Workforce

Sorry about this being a link-to-a-link but Are Family Caregivers Invisible?  is a great article link on being a caregiver in the workforce. 

Having been a caregiver to three people at one time at the same time, I had to choose to be an unpaid, unsupported caregiver instead of working (Just in remembering that time I feel like crying). I have even left many a job over time because of those duties, the stress making me ill and lack of understanding from my employers. Now, in trying to get back into the workforce again, I'm worried that no one will hire me because of my caregiving duties for my husband and my friend and my employment history. 

I'm a firm believer that corporate culture and the government needs to change to make it easier to be a caregiver particularly if you are precariously employed by not having enough hours to qualify for EI benefits, having contract work, self-employed , or are unemployed or on welfare/disability.

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Rosemary, That's for Remembrance

As famously quoted from Shakespeare's play Hamlet "There's Rosemary, That's for Remembrance; Pray you Love, Remember", Rosemary has been around since ancient times and long known for it's properties of improving memory and stimulation of the nervous system. Now science is beginning to prove that rosemary essential oil may improve the ability to remember things that will happen in the future as well as long term memory.

On April 9th at the Annual Conference of the British Psychological Society in Harrogate,  the findings of a small study, by Dr. Mark Moss and Jemma McCready, were presented on how the aroma of rosemary essential oil may improve prospective memory in healthy adults.

Basically, the scientists were looking to see if blood levels of a compound in rosemary (1,8 cineol, also known as eucalyptol) were related to performance levels and changes of mood after exposure from a diffuser and how this affected the ability to remember to do certain tasks at a certain time in the future (prospective memory).

Photo courtesy of markuso/ FreeDigitalPhotos.net
Candle Diffuser

What the results of the experiment revealed was that those in the study who had been exposed to the diffused rosemary essential oil  did better on the tests to remember to do certain tasks at a particular time during the experiment and that the higher levels of 1,8 cineol in their blood suggested that this difference was pharmacological.

Now this is all fine and dandy, but what does it mean to you?

Using an aromatherapy diffuser, whether electric, candle or a diffuser ring on a light bulb, it allows the therapeutic benefits of the essential oil to enter the body via the nose and lungs just as in an aromatherapy shower. The advantage of using a diffuser is that you are not just scenting the air, you are getting the therapeutic benefits of your essential oils. By choosing essential oils that are high in 1,8 cineol to use in a diffuser such as eucalyptus, rosemary, or marjoram, you can possibly enhance your memory and recall.

How to Use a Diffuser

If you have an electric diffuser, follow the manufacturer's instructions.

For a candle diffuser: place some water in the top, but not to the rim as you need room for the essential oils. Add 5-8 drops of your essential oil(s) to the water and place lit tea candle underneath. Keep an eye on the water level as the candle causes the water to evaporate - you don't want it to run dry because burnt essential oils smell awful.

For a diffuser ring: place 5-8 drops of essential oil on the ring and place on (or over) a regular light bulb that's turned on - the heat from the bulb will cause the essential oils to diffuse into the air. (This type of diffuser is handy for the office)

Other forms of diffusers include wall plug in types like the Glade ones but using a pad, car diffusers (some just like the Febreze vent clips and those you plug into a car lighter socket), pocket diffusers that look like the Vick's inhaler tubes and Berger Lamps.


Rosemary aroma may help you remember to do things : http://medicalxpress.com/news/2013-04-rosemary-aroma.html

Can You Help Me With.....?

Photo Courtesy of: ranjith krishnan/FreeDigitalPhotos.net

I'm still new to blogging but I was wondering what would you like me to write more about? I do have to let you know that I'm a slow writer and I do research my topics (except when I write about me) even though I don't always give my references (I can, though, if you want). I just want to make this blog a place where you can get great information that helps you in your role as a caregiver and for taking care of yourself from an holistic perspective. Please don't be wary of asking about anything, if I don't know, I'll find it out (I actually like doing research) and I'll try to make it the most accurate, evidence based and up to date that I can find. Just post what you would like me to write about in the comments and hopefully soon you'll see a post about your topic.

Blessed Be.

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Quick Tip

Use a muffin tin or mini muffin tin to make meatloaf, quickbreads or even breakfast egg dishes. This makes them easy to transport for lunches or snacks and the smaller size makes it more likely that the person will eat everything. I did this for my mom while she was undergoing chemo with banana bread and she'd eat 3 mini muffins while she was there. My husband is more likely to eat 2 meatloaf muffins than to eat a slice and I like the fact I can dump them into a container and take them for lunch.

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Naps - The Art of the Siesta

After spending 24 hours awake to care for the husband the other day, I figured I'd write about naps.

Photo By: Jerith Sykes

From all my reading, there seems to be two schools of thought on the benefits of napping. One school believes that naps are good for you as naps can boost creativity, reduce stress, increase energy and alertness and may help heart heath. The other school believes that naps disrupt regular sleep patterns and really aren't restorative enough to be worthwhile.

Personally, I find naps to be very restorative and have been having a nap whenever I could since my university days. There have been times when my naps have backfired on me such as not having one that was long enough or (more frequently) for too long. Apparently, there is a Goldilocks time for having siestas and many places around the world have them built into the workday. So, Here are some tips for having a good nap.

• Have your nap between the hours of 1 pm-4 pm. This is when there is a natural dip in the sleep-wake cycle of most mammals (which humans are). Also if you take a nap any later than 4 pm you have the risk of disrupting your night time sleep. 
• Try to keep your naps short. Some believe that a nap of 20-45 minutes is perfect, others up to 120 minutes. I  tend to lean to the longer nap (mostly because I have trouble falling asleep in 20 minutes) but it also depends on what you have to do after the nap and how alert you have to be. So pick the length of time that suits you but be sure to have a nap that is no longer than 120 minutes.
• Set an alarm. This is to ensure that you don't oversleep.
• Have your nap in a restful place. A room that is dark, quiet and a comfortable temperature is best, also preferably lying down as it can take you up to 50% longer to fall asleep in a chair. 
• Have a cup of coffee or tea before you nap. This will allow you to be more alert when you wake up and it also takes 20-30 minutes for the caffeine in the drink to kick in.
• Don't worry if you don't sleep. Some people find that they can't sleep during the day. Instead use the time to meditate as is is believed that meditation can be as beneficial as naps. I have found that when I can't fall asleep just having a lie down can be restorative. 
• Be aware that after a long nap you may feel groggy and disoriented. This is called sleep inertia and can last a couple of minutes to half an hour after you wake up. Take this into account when planning your nap especially if you have to do something that requires you to be alert or requires precision immediately after waking.
• Having a nap is not a sign that you are lazy. Some of the most creative and productive people have been nappers such as Winston Churchill, Thomas Edison, Albert Einstein, Margaret Thatcher, Eleanor Roosevelt, Leonardo DaVinci , Salvador Dali and Napoleon Bonaparte so you are in good company.

So go ahead and have that nap, It can do you a world of good.

Lazy Sunday

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Quick Tip

Try to give yourself and your partner a date nite once a week (or even just yourself). It can be as simple as a bowl of popcorn and a movie on the sofa or just setting the table with your fine china and candles.

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A Recipe for Homemade Taco Seasoning

I had to recommend this recipe for homemade taco seasoning. I like the fact that you can make up as much as you want and that because it doesn't use salt it will be low sodium. I've used it just like the taco seasoning packets and the filling came out amazing. It's been so long since I used a taco kit I thought that it tasted just the same, except the saltiness of course. I also tweaked it by using Mrs.Dash Garlic and Herb instead of the garlic powder.

Enjoy!

More on Low Sodium Products and Special Diets

I have been updating my post on low sodium supermarket options and mentioned in my post about the hubby's diet that I was looking for a no-sodium baking soda substitute. Well, I found the substitute right here in Toronto at the Specialty Food Shop  in the Hospital for Sick Children.  I found out about them by calling Eat Right Ontario and speaking to a registered dietitian who happened to remember about them.

The Specialty Food Shop is for children and adults with special dietary needs such as Celiac, Cystic Fibrosis, dysphagia, food allergies, energy boosting and more. They have a website (see link above) where you can shop online and they deliver right across Canada (out-of-Provence rates apply). You can even email a registered dietitian about any nutrition questions you may have and the proceeds of sales go to support the Hospital for Sick Children. 

The other thing that the Eat Right dietitian mentioned to me was to ask my local supermarket to carry the products that I'm interested in and it was like "duh, why didn't I remember that?".  So, I'm going to be asking the manager of my local store to see about carrying the Mrs.Dash marinades for me (I'm thinking of asking for the Spicy Teriyaki first) and perhaps the baking soda substitute, mostly because I'm lazy and don't want to go downtown to get what I want (I don't drive so going downtown is a pain in the butt). My next chore is going to be tracking down a low sodium cheddar and other hard cheeses that are available here in Canada (I know Helluva Good makes one but they don't seem to ship it out of the U.S.) I'll let you know here how it goes.

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Cuddle

Finding Support for Yourself

Finding support for yourself as a caregiver is one of the more difficult things to do as I am finding out. Part of the problem is the isolation that you feel and can have while being a caregiver. This is not to say that help is not out there, it's just tricky to find. So, I've been searching the net to find things for my mental health and general well-being. I'm just going to lay the information I've found so far into a list in no particular order.

http://www.meetup.com is a site where you can find groups who get together in your local area, anywhere around the world. These groups cover everything from a girl's nite out to travel, pub crawls, yoga, meditation and much more. Some groups are open to everyone and some to members only. They may ask for a nominal fee if you join ($1-$5) and you are expected to pay for your own meal or materials.

The Alzheimer's Society of Ontario has links to sites where there are online chats for caregivers as well as other resources.

Your local library may have groups from learning English, knitting, book clubs, health seminars, tax clinics at tax time, gardening, and more. Here in Toronto some of the groups are available in Cantonese, Mandarin, French and English.

These next three links I found by following one link to another after searching for caregiver online support groups Canada.

http://www.helpguide.org/elder/caring_for_caregivers.htm  A great article on making care-giving easier with links to other resources.
http://www.von.ca/en/caregiver-connect/home/ a great resource on all things for caregivers.
http://www.fcns-caregiving.org/ has great resources as well as web and tele seminars on a variety of subjects.

If your loved one has a particular illness, the foundation or society for that illness usually has peer support groups in your area as well as other resources.

I decided to toss in a copy of the Caregiver's Bill of Rights because this is what this post is really about.