MountainStar Health - August 12, 2019

August 2019 LILI News

The Ogden Regional Medical Center / Heart Center, "Losing It & Loving It" weight loss class and support group newsletter


Is it hot enough already? Sweating our way through the summer. However, the light is already changing, the shadows are longer and the days are getting shorter.

Granted, we have no control over the weather, or the passage of time, but we do have control over our choices in life, especially if we make them mindfully. Happy August. You are on your own with holidays, as no offical ones are listed.

In good health,

Jennifer James

Good luck is when opportunity meets preparation. While bad luck is when lack of preparation meets reality. -Eliyahu Goldratt

Success story

M and B write:

"On May 14, I was diagnosed with a heart attack and congestive heart failure. I had quadruple bypass surgery on May 16.

All the doctors and nurses that took such good care of me are the best. I wouldn't be in such great shape without them. The surgery has improved my life so much. After 3 weeks recovery time I started cardiac rehab here at ORMC. This been a great thing to help get my strength back. Now, nine weeks after surgery, I can exercise for 40 minutes, three times per week using the exercise bike and NuStep machine and arm machine. I also walk a mile a couple of times a week around my neighborhood.

Before all this developed, I walked three times a week and did Tai Chi and Reiki meditation. I think that helped me stay calm and focused during this whole experience."

"The nice perk that came with this therapy was the nutrition classes the cardiac rehab program provides. The classes have taught my husband and I so much. We both have diabetes, high blood pressure and are overweight. By attending the classes every week we have learned to eat balanced meals so that we don't have the highs and lows in our blood sugar, salt and fat. We make sure we have some kind of protein, vegetables and fruits with each meal and watch our carbohydrates. We have also lowered our salt intake. Doing this helps us to stay balanced so we feel better and have the energy we need to be more active.

I feel full after these meals, not deprived! So far I have lost 15 pounds since I entered the hospital. We have learned many valuable lessons, like meditation, reducing stress and reading labels on food packages, but most importantly, that it is better to cook from scratch with fresh ingredients. We were amazed as we started reading labels how all the packaged meals have so many additives, salt and sugar in them that are not good for you. Cooking has turned into a fun shared experience my husband and I can enjoy together. Thank you Ogden Regional Medical Center and cardiac rehabilitation center staff for all of your help in improving our lives."

Tip: English cucumbers are now my favorites. With a thinner skin, they come wrapped in plastic to prevent them from drying out. The seeds are smaller, the skin is edible and the taste is less bitter than the usual varieties. They contain small amounts of a wide variety of vitamins and minerals. Enjoy sliced and eaten raw, or made into a popsicle! Your choice.

Recipe: Raspberry cucumber lime popsicles

I wanted something fun for August, and I think I found it. These are easy to make, tart and tasty! Thaw or partially thaw the raspberries before blending. They are my version of a recipe found online at Bon Appetit. The pureed mixture is thick enough to hold up a popsicle stick. I used small paper cups, or you can use a bona fide popsicle maker. The recipe can be doubled.



Frozen raspberries, thawed 20 ounces
English cucumber, peeled and cut into small chunks 1 cucumber
Freshly squeezed lime juice 1/4 cup
Sugar 1/4 cup
Lime zest 3/4 teaspoon

Add all ingredients to a blender or food processor. You may need to work in batches. Puree until of a smooth consistency. Pour into popsicle molds or cups. Add the sticks. Freeze for at least 4 hours. Run the popsicle under a little warm water to loosen.
Makes 15 2-ounce popsicles.
One popsicle: ~30 calories

What lurks?

listen to Suze Orman's "Women and Money" podcasts. She has an interesting take on the reasons behind financial troubles. She thinks it is often emotions, especially anger, that get people into financial trouble. I think a lot of weight issues are emotionally related as well.

What the sam, let's take the leap and say that most of our problems in life are emotionally related. If we scratch our heads at how someone can make the same bad decisions repeatedly, including ourselves, there are some rich treasures to go searching for here. What is dogging you in this lifetime? Financial woes? Being taken advantage of by others? Your weight? Also, what is your "go-to" emotion? Sadness? Anger? Frustration?

A very dear friend can often be our best source of information for helping us see these patterns, and possibly offer a solution. If not, there is always a good therapist. In my opinion, most of our problems and misery in life are from trying to make an unworkable situation/person work, expecting life to be a certain way and it isn't, not valuing ourselves enough, not setting solid boundaries, and ignoring red flags waving in our face about a situation or person.

Our emotions and gut reactions are so primitive, but usually right on the mark. Emotions, especially the negative ones, help us see when our needs are not being met. So, let's be curious about our emotions. Try to discover what it is they are trying to tell us, and fearlessly go after the solution.

Eat dirt

I love my job. There is always something new to learn, or a new diet or supplement just waiting to heal all of our woes, especially having too much money. When I was a baby, my mother stopped sterilizing my baby bottles when she found me eating dead flies off the floor. I have since given up this practice, but adults are now eating a supplement that is nearly as baffling.

The manufacturers are just waiting for you to plop down some paper with a President's face on it. A patient asked me about taking diatomaceous earth (DE). And because I had never heard of it, I did some digging. It is the skeletal remains of marine phytoplankton, or diatoms. Diatoms are microscopic algae that create beautiful silicon skeletons. They generate most of the oxygen we breathe; essential to life on earth! The algae die, and the skeletons sink to the ocean floor, "marine snow."

Sand, or silica, in other words, which is DE. DE purportedly lowers cholesterol levels, improves constipation, strengthens bones, and benefits just about every part of our bodies, so they say. There are two grades available, one considered safe for humans, "food grade," with 0.5-2 percent silica, and "filter grade," which is up to 60 percent silica and used in industry for filtering water and producing dynamite. At this concentration it is toxic to mammals. Farmers use it as an insecticide. It is used as an anti-caking agent in food in very small amounts.

So why, I ask you, would someone take this? We want the magic fix. It takes too much time and effort to eat healthy and exercise. We want immediate results with minimal effort. Lazy, irrational humans, step on up and purchase some DE! You will be disappointed!

Thanks to Craig for taking one for the team.

Nectar of the grim reaper

And yet another study showing a potential risk to drinking sugary drinks, including fruit juice. If you have ever seen me as an outpatient to lose weight or get your blood sugars under control, one very important thing you will hear from me is, "Cut out the sugary beverages, including fruit juice". "Even fruit juice?"

The patients will sometimes plead... yes, even fruit juice. A study published in the British Medical Journal of more than 100,000 people in France revealed that consuming even a small glass of fruit juice, or even a third of a regular soda, increased the overall risk of developing cancer by 18 percent, and breast cancer by 22 percent. Yes, even fruit juice.

The fiber matrix in a piece of fruit slows the digestion of the natural sugar present, however, a glass of juice has lost the chance to digest those sugars slowly. The sugar hits our blood stream like a Mack truck, and the pancreas must rise to the occasion, by secreting a hefty dose of insulin to bring this catastrophe under control. It wears on our poor pancreas. Not to mention the inflammation our internal organs experience from the continued onslaught of these beverages.

Our consumption of sugary beverages in this country fuels obesity, which fuels type 2 diabetes, heart disease, fatty livers and yes, even cancer. Y'all, how many more reasons do you need before you stop drinking the sugary drinks? Your health? Your precious life and those you love? Good gravy Marie! Get it together here folks, and remove said beverage from your lips and your domicile.

Kesse-Guyot, E. et al, Sugary drink consumption and risk of cancer: Results from NutriNet-Sante prospective cohort, BMJ, 2019;366:l2408

Support groups: Fall classes

LILI Part 2, advanced class

Dates: Tuesdays, 6 - 7 p.m. (September 17 to December 10) Cost: $125

Register by email

Beginner LILI Class (coming soon)

Dates: Tuesdays, Noon - 1 p.m. (September 17 to December 10) Cost: $125

Register at Classes & Events

Support groups

Dates: Mondays, 2 - 3 p.m. and Tuesdays, 4:30 - 5:30 p.m. We will not meet on September 2, 3, 9 and 10.