Healthy U-Pick Blueberries

I love summer. Nothing like getting locally grown fruits and vegetables out of my own garden, from the farmers market or from a local small farm. This week, less than 5 miles from my home, a small blueberry farm opened for picking. We showed up about noon to Once in a Blue Moon Berries. Mike, the steely blue-eyed owner of this gentlemen's farm, chatted with us out in the field while picking berries—dropping the blue beauties into our collection buckets.

Mike and Janet Suttles take great pride in their little farm, which produces three types of blueberries, including sweet  Baby Blues. They use only sustainable methods to nourish and pamper their prized berries—picking weeds by hand and treating with organic products.

Those berries looked happy and healthy.

You can find Once in a Blue Moon Berries on a bucolic country road south of the American River in El Dorado Hills, California.

Open Now Through June

9am - 4pm

Wednesday - Sunday

Once in a Blue Moon Berries

1820 Arroyo Vista Way

El Dorado Hills, CA

916-600-8962

The Suttles encourage you to call for arranging a special time for your group. Bring a picnic and enjoy yourself.

To keep the berries at their freshest, don't wash until you're ready to eat. If you plan on freezing them, carefully wash them (use a gentle fruit/vegetable spray or vinegar and water), then spread them out on paper towels to dry thoroughly before putting them in the freezer. 

Blueberries are very good for you—high in antioxidants, with significantly higher levels found in those grown organically. You'll be happy to know that freezing will not affect the nutrients of the berry. They are indigenous to North America and were consumed by native Americans for centuries. 

Most recently, blueberries were found to help memory. For those watching their Glycemic Index (GI), blueberries are low on the scale, making them a good choice when trying to reduce sugar in the diet.

Feeling blue? Then go for a pick-me-up and pick some blueberries. Search for U-Pick farms close to you.

Do you like to pick your own berries and fruit? What types of fruit have you picked from a small farm?

Healthy Red Potato, Green Beans & Cauliflower Salad

Except for the orange color from the carrots, this salad could be called the Italian Salad. Green, white and red like the Italian flag.

After all, Italians are in with chopped veggie salads. They call them Antipasto—meaning "before the meal" or the traditional first course. On special occasions the antipasto includes sliced, cured meats. Of course, olives are always included.

This salad would be wonderful served with a small bowl of olives to toss in the mix.

Red Potato, Green Bean & Cauliflower Salad

from PCRM

yield 6 1-cup servings

category Salad

cuisine Vegan, Vegetarian

ingredients

1 red potato, diced

1 carrot, sliced

1 C green beans

1 C cauliflower florets

1 small red bell pepper, seeded and diced

2 Tbsp finley chopped fresh parsley

2 Tbsp balsamic vinegar

1 Tbsp rice vinegar

1 Tbsp olive oil

1 Tbsp fresh lemon juice

1 tsp of cranberry or apple juice concentrate

2 cloves of garlic, minced

1 tsp dijon mustard

1/4 tsp seal salt

1/4 tsp pepper

directions

1. Steam carrot and potato until barely tender (about 10 minutes). Place in bowl.

2. Steam green beans and caulifower until barely tender (about 7-8 minutes). Add to bowl.

3. Add bell pepper and parsley to bowl.

4. In a small bowl, whisk together remaining ingredients. Pour over vegetables and toss to mix.

5. Serve immediately or chill before serving.

What's your favorite antipasto ingredients?

Healthy Wisdom Wednesday

Tip:
Check out a new site for step-by-step How-To instructions on doing, creating, making or fixing things. From How to Unclog Your Bathroom Drain to How to Change the Battery on Your Prius and everything in-between. The site is called StepTap and will surely be a winner. Search for something you might want to learn OR add your own How-To steptap list. Use photos and/or videos to create the steps of a project you want to share with the world.

How to Prepare Roasted Vegetables is my contribution to the Steplists on StepTap.

Seven Layer Salad

Ingredients:

• 8 cups shredded romaine lettuce
• 1 cup frozen peas, thawed
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes, or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt
• 3/4 cup low-fat mayonnaise
• 2 teaspoons cider vinegar
• 1-2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

Instructions:

1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. 
3. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). 
4. Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Makes 10 servings

Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

Nutrition:
Serving size: 1 cup
Calories: 84 
Fat: 4g 
Protein: 5g
Fiber: 2g
Cholesterol: 7mg
Carbohydrates: 10g
Sodium: 355mg

Recipe courtesy of EatingWell

Help Support Premature Babies at the Father’s Day 5K!

Members of GBMC's NICU team
participate in the 2012 Father's Day 5K

Caring for more than 400 critically ill and premature babies a year is a difficult feat, but GBMC’s Neonatal Intensive Care Unit (NICU) continually strives to change the lives of the community’s tiniest patients and their loved ones.

GBMC’s NICU is rated as a Level III unit, meaning it is capable of providing complex medical and surgical care to infants as small as 23 weeks gestation and birth weights that might be below 500 grams (17.6 ounces). It participates in the Vermont Oxford Neonatal Network, which is dedicated to improving the quality and safety of medical care for newborn infants and their families. Capabilities of the GBMC NICU include advanced respiratory support, pediatric surgery, therapeutic hypothermia, inhaled nitric oxide therapy and a human milk bank. Three full-time neonatologists collaborate with additional physicians, registered nurses, respiratory therapists, advanced practitioners and more on each child’s condition, so parents can rest assured their baby is receiving the highest quality, personalized care. 

GBMC’s NICU staff does amazing things for little ones in need and can continue to improve care options for critically ill babies with the generous contributions of supporters like you! If you’d like to help, consider participating in GBMC’s annual Father’s Day 5K and 1 Mile Fun Walk on Sunday, June 15 at 8:00 a.m. Enjoy the wonderful weather and beautiful campus while celebrating fatherhood! All proceeds benefit the NICU.

The last day to register online is June 11, 2014. You can also register in person at any of our packet pick-ups on Friday, June 13 or Saturday, June 14. Walk-up registration on Sunday, June 15 is also available! 

Visit www.gbmcfoundation.kintera.org/fathersday5k for more information on the Father’s Day 5K and 1 Mile Fun Walk or to register. Visit www.gbmc.org/nicu to learn more information about GBMC’s NICU.

Exercising with Arthritis

If you have arthritis, you’re familiar with aches and pains in your joints as you go about your day. Living with arthritis can be difficult on its own, and incorporating exercise to your lifestyle can present its own set of challenges. Exercise, done in the correct way, provides multiple benefits to those with arthritis, but it’s important to protect your joints when exercising so you reap all the benefits of exercise without incurring any additional pain. Exercising strengthens the muscles around your joints and aids in maintaining bone strength, which can help reduce inflammation, a large cause of arthritis pain. 

Below is a compilation of tips to keep in mind when exercising, so you can still remain active while living with arthritis. 

• Take care of your feet. Talk to your physician to determine if shoe inserts are right for you. Joint pain can occur if your feet are not properly supported during activities such as walking.
• Protect your fingers. If you have pain in your fingers, a brace or splint can help support the joint while you are exercising to diminish pain and remove any distractions.
• Brace your knees. Arthritis sufferers with knee pain will benefit significantly from the use of a knee brace during exercise. The brace stabilizes the kneecap and the compression can help reduce swelling. Many prefer to wear a knee brace all the time; talk to your doctor about what the best option is for you.
• Turn up the heat to lower your level of pain. Experts recommend applying warm heat to painful joint areas before exercising. The heat can relax your joints and muscles and help you avoid injury. Using a warm compress, such as a hot towel, on the area for about 20 minutes will prepare you for a workout.
• Cool down properly. Following a workout, apply ice to any areas that feel painful to reduce potential swelling.

Dr. Lee Schmidt, orthopedic surgeon at GBMC, recommends sticking to exercises that are not too strenuous. “Individuals with arthritis are encouraged to try exercises that are easy on the joints, like walking, although patients may want to avoid hills, which place additional strain on the joints,” he notes. Dr. Schmidt states that other safe exercises for those with arthritis include use of a stationary bike, pool/aquatic exercise, swimming, using an elliptical machine and restorative yoga.

The Arthritis Foundation offers guided exercise videos on its website. To view this resource, click here. The Foundation also has walking groups in many areas. Contact your local chapter for more information.

May is Skin Cancer Detection and Prevention Month

Skin cancer is a prevalent problem in the United States – in fact, it is the most common form of cancer in the country. Fortunately, there are a number of actions people can take to protect themselves from the ultraviolet rays that are often at the root of skin cancers, including:

• stay in the shade during the midday, when UV rays are most hazardous 
• wear a hat, sunglasses, sunscreen with sun protective factor (SPF) 15 or higher that protects against UVA and UVB rays 
• wear clothing that covers arms and legs
• avoid indoor tanning 

Don’t forget to protect your skin, even during the winter and on overcast days.

Know Your Risk

Certain characteristics can increase an individual’s risk for skin cancer. These risk factors include having fair skin, a family or personal history of skin cancer, history of sunburns and/or indoor tanning, having skin that burns, freckles or reddens easily, having blue or green eyes or blond or red hair and having certain types and a large number of moles. Luckily, anyone can perform a self head-to-toe examination to keep track of skin changes that could indicate cancer. It’s easy to do - just note the appearance of spots on your body, paying close attention for asymmetry, jagged or uneven borders, uneven color and diameter larger than a pea. If you notice anything different, such as a new growth, a sore that won’t heal or a change in a mole, consult your physician or dermatologist. 

For individuals at increased risk of developing skin cancer, an annual skin exam might help put their minds at ease. For a patient who has never had an atypical mole or very few atypical moles, the examination is quite brief – about 10 minutes. Those with more suspicious spots or growths may require longer appointments. In some cases, your dermatologist might biopsy, or remove a sample of skin, from a suspicious area for further testing. If you’ve noticed any specific changes or areas of concern during your self exams, don’t be shy – point them out to your doctor and ask questions.

GBMC periodically hosts $15 skin cancer screenings. The next skin cancer screening is taking place in GBMC’s Radiation Oncology department on June 10. Click here for details. To schedule an appointment, call 443-849-3080 or register online. 

Know the Risk Factors for Stroke

May is an enjoyable month, with flowers in full bloom and the promise of warmer weather on the way. May is also National Stroke Awareness Month, and a great time to educate yourself on how to manage stroke risk factors and reduce your risk of stroke. 

While some risk factors for stroke are unavoidable, such as age, gender, race and family history, many are controllable. According to the National Stroke Association, up to 80 percent of strokes can be prevented by working closely with a healthcare professional to manage, reduce or eliminate risk factors. Controllable risk factors for stroke include high blood pressure, diabetes, high cholesterol, obesity and smoking. Experts at GBMC’s Primary Stroke Center state that the risk of stroke is significantly decreased when these risk factors are addressed. 

Simple lifestyle changes can help you drastically reduce your risk. Since high blood pressure is the leading cause of strokes, be sure that your primary care physician is regularly monitoring your blood pressure and that you take any blood pressure medications exactly as prescribed. If you have diabetes, be sure to eat a healthy diet, exercise regularly and take all medication as prescribed. If you are obese, consider a weight loss program; the risk of stroke increases even if you are only 20 pounds overweight. Quitting smoking will significantly reduce your risk—smokers are twice as likely to have a stroke as non-smokers. Other healthy lifestyle changes, such as becoming more physically active, help reduce your risk of stroke. 

If you think someone is having stroke symptoms, you should always call 911, even if the symptoms go away. The warning signs of a stroke can be explained using the acronym FAST, which stands for Face, Arms, Speech and Time. If you suspect someone is having a stroke, ask them to smile. If one side of the face is drooping, this is a clear indication for stroke. Next, ask the person to raise both arms. If one arm is drifting downward, this is another clear indication of stroke. To check if the person’s speech is slurring, a possible sign of stroke, ask them to say a sentence. Mumbled, slurred speech is a common occurrence during a stroke. Lastly, time is of the essence: if you observe any of these signs, call 911 immediately.

Healthy Grilled Yellow Gazpacho & Shrimp

Get ready to fire up the grill as the warm weather approaches and Memorial Day is on the horizon.

For a fresh take on gazpacho, try this recipe. It's simple and quick—needing a hot BBQ and blender to execute.

Grilled Yellow Gazpacho & Shrimp

from Raleys.com

yield 4 servings

category Main Course

cuisine Seafood

ingredients

2 large yellow heirloom tomatoes

1 yellow bell pepper, stemmed and seeded

1 jalapeno pepper, stemmed and seeded

2 (1/2-inch think) slices onion

3/4 C peeled diced cucumber

1/4 C fresh cilantro leaves

3 Tbsp slivered almonds, toasted

2 Tbsp olive oil

2 Tbsp sherry vinegar

1/2 tsp sea salt or to taste

1 clove garlic, minced

16 wild Texas Gulf shrimp, peeled and deveined

1 Tbsp olive oil

1 tsp smoked paprika

sea salt to taste

directions

1. Grill tomatoes, pepper and onion (turning occasionally) over medium-high heat on a well-oiled grill for 5 minutes or until nicely charred.

2. Place in a blender or food processor with next 7 ingredients up to garlic. Blend until fine. Chill for several hours.

3. Toss shrimp with olive oil, smoked paprika and salt.

4. Place cooled soup in a glass bowl or stemmed glass and top with shrimp. Serve.

Make some Potato-Less Potato Salad and you are rockin' a backyard gathering for friends and family. Just need to up the serving size for the Gazpacho & Shrimp and assign someone to bring some baskets of fresh strawberries.

What is your favorite side dish for a backyard gathering?

Healthy Wisdom Wednesday

Tip:
A word of caution about juicing. Do not juice only fruit. Without the fiber, you've concentrated the sugar—that's too much sugar. A maximum of 25-30 grams of sugar from all sources per day is the limit for health. Above that amount adds to weight and unhealthy conditions for the body. A glass of fruit juice can contain the equivalent amount of sugar as a soft drink... and you know that's not healthy.

The idea of juicing fruit is to add vegetables—adding more each time—until you acquire a palate for greens. Stick with juicing lots of greens, adding one small apple/pear for sweetness.

Healthy OPEN: Farmer's Markets

It's that time of the year when farmer's markets open all across the country. Each year there are more opening as the demand for locally grown food grows. Hurray! As the large farms expand by gobbling up smaller family farms and wars are waged over water to the farm fields, consumers are showing they want to buy from small local farms. Meeting the farmer and being able to quiz them on their growing methods is becoming important.

If you live in El Dorado county here are the locations and start dates for local farmer's markets:

• Cameron Park - Burke Junction Wednesday, May 14
• Placerville - by Sweetie Pies Saturday, May 3 
• Placerville - Library Friday, June 6 (NEW!) 
• El Dorado Hills - Town Center Sunday, May 18 
• El Dorado Hills - Community Center Thursday, June 5 

Remember, just because it comes from a farm does not make it organic. Ask the farmers about their farming process. Some are in the process of qualifying to become certified organic, thus they already follow organic procedures in order to qualify for the certification. Others may be using organic methods, but choose not to go through the organic certification for cost reasons.

South Fork Farms, which first opened last year, is an organic farm close by. They are now open, but produce is limited due to the early season—kale and carrots are available. South Fork also makes bread, which is legendary in the area. Right next door you can purchase organic eggs for $4 per dozen still warm from the nests.

Are there farmer's markets where you live? Please leave the where and when of markets in your area in a comment below so others close to you might find out.
 

Beginning TDM1 (Kadcyla)

TDM1-Kadcyla

My cancer has progressed.  The progression actually was noted in the last scan from January, but no one was alarmed by it --nor did they tell me -- because it was only one lung nodule that had enlarged and that was only very slightly. This last scan showed that same nodule had increased 3 mm -- still slight, but definitely an increase. Also noted on this last scan were some shadows called groundglass opacities indicative of new nodules in the bottom lobe of that same lung. Although the progression is considered small, it is significant enough to warrant changing treatments.  The new drug I am beginning today is TDM-1. It is a chemotherapy drug attached to a targeted therapy. The side-effects are minimal--unless I am one of those unusual cases. Severe side-effects could include bleeding gums, nose bleeds, and bruising from low blood platelets. I will take this drug through my IV port every 3 weeks.  Twelve (12 ) weeks from now I will have another scan. It sure would be nice to have a good report.  Good reports are happy days indeed.

Am I scared that this drug might not work? Absolutely. Everything with cancer is scary. Living is scary. Cancer is scarier because I know what is going to kill me,  and it will kill me sooner than I would like. Ok, people, I know I could die from a car accident instead. Chances are the cancer will get me first.

I am adding another oncologist to my team. Finally, I am taking the necessary steps to get treatment in Wilmington. My three oldest children who are in college will be home for the summer. My not missing full days away from home because of treatment will allow me to handle all their different schedules more easily.

So, the me of today is sad, but I am climbing back out of the fog.