Healthy Snacks

      Very slowly the Jernigan household has removed "sugar" snacks from our cupboards.  My children are not always thrilled with the change, but I realize as a mother that this is the best thing for all of our health.  I believe that there is no magic "diet" we should all be on.  We should focus on eating all natural foods (remember what God made) and occasionally have a "treat".  Our choices for snacks have changed from processed to health.  What can we do as parents (as well as for ourselves) to make snacking more convenient as well as healthy?

     Fresh fruit is always in a bowl in the Jernigan household.  Grapes, bananas, apples, and oranges are some of our favorites.  In the summer there are endless choices.  Apples are anti-inflammatory and have been shown to keep liver, breast, and colon cancer cells at bay.  Bananas are full of pectin, which soothes the stomach, and have natural fiber which lowers the risk of colon cancer.  Blueberries RULE!!!  They are one of the best cancer-fighting fruits around.  Oranges are anti-inflammatory and help against many types of cancer including mouth, throat, and stomach cancers.  Grab some health for a snack!

     My family loves nuts, and in moderation are an excellent snack option.  Cashews provide copper which is important in fighting colon cancer.  Walnuts are anti-inflammatory and contain ellagic acid (also in berries) which caused cancer cells to self-destruct in the lab.  Walnuts also limit estrogen's growth potential regarding breast cancer cells and may help the liver to remove cancer-causing elements in the blood.  Almonds are also anti-inflammatory and are a great source of fiber which helps prevent colon cancer.  They are also great blood sugar regulators.  As you can see nuts are not only tasty but good for you.  Just remember they are also high in calories and fat (the healthy kind) so keep your portions small.

     Raisins and dates are also naturally sweet and great for a "sweet tooth"!  Some of the sugars found in Libyan dates were shown to have potent antitumor properties.  Another sugar found in dates regulates cholesterol and blood-sugar levels by slowing down gut absorption of glucose.  Raisins are phenomenal when in comes to controlling some cancers in animals.  Cornell researchers found that mice that were fed a phenol-rich diet (found in raisins) had a 70% reduction in intestinal tumors.

     Dr. Oz recently shared on his television show that eating NINE gin-soaked raisins a day would aid in helping with inflamation.  Inflammation is the leading cause of arthritis, heart disease, and even cancer.  Soak raisins in Gin for one week.  Drain and store in an air tight container.  I eat my nine every day!  Join me!

     I am also sharing more "healthy" snacks.  Try them for yourselves!

ANYTIME BARS

1 cup raw pecan halves

1 cup whole raw almonds

2 TB. spelt flour (www.bobsredmill.com)

2 TB. unbleached all-purpose flour

2 TB. finely ground flaxseeds

1/4 tsp. sea salt

1/8 tsp. baking powder

1/8 tsp. baking soda

1/4 cup old fashioned rolled oats

1 cup pitted dates, quartered

1 cup dried apricots, cut in half

1 egg

5 TB. maple syrup

1 tsp. vanilla syrup

Preheat the oven to 350 degrees and line a baking sheet with parchment paper.  Lightly oil a 9-inch square pan.

     Spread the pecans in a single layer on the prepared baking sheet and toast for 7 to 10 minutes until slightly browned.  Watch them carefully so they do not burn.  Repeat this process for the almonds.  Turn down the oven to 325 degrees.

     Combine the spelt flour, all-purpose flour, flaxseeds, salt, baking powder, and baking soda in a food processor and process for 5 seconds to combine.  Add the pecans and almonds and pulse 5 times to chop the nuts.  Add the oats, dates and apricots and pulse 5 to 10 times, until the mixture is chopped but still coarse.

     In a large bowl, whisk the egg, maple syrup, and vanilla.  Add the fruit and nut mixture and use your hands to mix together.  Spread the mixture in the oiled baking pan in an even layer and bake for 25 to 30 minutes, until set and brown.  Do not overbake or the bars will be too dry!  Let cool on a wire rack for 5 minutes, then cut into 25 squares.  Leave the bars in the pan until completely cool or they will fall apart when you remove them!  120 calories per bar and ALL NATURAL!!!!

Maple Glazed Walnuts -

1/2 cup raw walnuts

2 tsp. maple syrup

pinch of salt

pinch of cayenne

     Preheat the oven to 350 degrees and line a sheet pan with parchment paper.  

     Toss the walnuts with the maple syrup, salt, and cayenne until evenly coated, then spread them evenly on the sheet pan.  Bake for 7 to 10 minutes.  Let cool to room temperature.

     Almonds and pecans may be substituted!  These are my FAVORITES!!

BLESSINGS - 

Emmie

Gone too long!

     I am so sorry that I have not written!  I have been gone too long!  We went back to Houston for a checkup and are thrilled that Yancey's tumor continued to shrink by 10%.  We are so lucky that we had great friends by our side (thanks Chip and Ann) and were able to see an old friend as well!  We are surrounded by blessings and have many to share this Thanksgiving!
     I have a great story to tell you tonight!  My youngest son Blake asked for an Easy Bake Oven for Christmas!  Needless to say I was shocked!  His idea of fun is baseball, football, soccer, basketball, and driving me crazy:)  I asked him "Why would you like an Easy Baked Oven"?  He very quickly answered "If you won't bake me a cake then I will bake one myself"!  I love this!  Aren't children great about reminding us about balance?  It is important to have occasional treats.  Blake was reminding me of that!
     I am in the process of looking into "healthy" dessert options.  I would love your imput!!  My friend Janet Peterman puts one can of black beans into her brownie mix in order to add more fiber.  When the brownies are cooked they look like chocolate chips and no one realizes that they are not.  Isn't that great?  Do you have any great ideas or recipes?  I would love to hear!
     We must have balance in our lives.  A balance between work and play.  A balance between exercise and rest.  A balance between friends and family.  A balance in our diet might mean that we grant ourselves an occasional treat.  Remember to exercise more that day or keep the portions small.  Incorporating balance may indeed be the key in cutting our cravings and binge eating.
     As we prepare for the holiday season, remember to keep balance in your life.  Thanks to Blake for that important reminder!  Share your ideas or recipes!  We would love to hear!

Blessings -

Emmie

What if they rebel?

     The Yancey Plan is still going strong at the Jernigan house despite a "candy and soda" Halloween!  We enjoyed a house full of teenagers last weekend and had a few spend the night.  I cooked some fabulous homemade sloppy joes and served them with - what else - wheat buns.  Later that evening I heard the boys still up in the kitchen inhaling the leftovers.  As I went down the hall to tell them to head to bed (yes it was 3:00 in the morning) I overheard the boys talking about how it was the best sloppy joe EVER - except for the bread!!!!  FUNNY!!!!  Complaints - but they ate it!!!!
     My husband has been complaining LOUDLY that he misses bunny bread!  Complaints - but they are eating the wheat bread.  My children are complaining that we do not have soda in the house  LOUDLY - but they are drinking milk and orange juice.  See a pattern here?  I am holding firm - and they are eating what we have.  Chips?  They are eating banana's and grapes.  We are not buying chips.  If it is not there they will not have it to choose from.  Is it hard?  Yes!  Are they starving?  No!
     My husband said that today I should write about my family rebelling against The Yancey Plan.  I am writing about standing firm and teaching our children healthy habits.  We will still have fast food, candy, sugar, pancakes, and sodas.  These foods are in moderation and special TREATS!!!!  On a day-to-day basis I want my family to enjoy healthy and nutritious foods that will enhance their ability to succeed!  I'll take the complaints and continue to serve them what is best.  After all.......isn't that what mother's do best?

Blessings -

Emmie

P.S.  The sloppy joe was too good not to share.  I substituted ground turkey for the beef!

Makes 12 servings

11/4 sweet Italian link sausage, casings removed
1 lb ground chuck
4 Tbsp Olive oil
2 cups diced onion
2 Tbsp minced garlic
1 cup diced red bell pepper
1/2 cup diced carrot
1/2 cup diced celery
2 Tbsp tomato paste
1 can tomato puree (28 oz)
1 can diced tomatoes in juice (28 oz)
4 tsp. dried oregano
2 tsp. red pepper flakes
1 tsp. ground nutmeg
1 tsp. dried Italian seasoning
1/2 cup dry red wine (If you won't drink it - you shouldn't cook with it)
3 Tbsp. balsamic vinegar
2 Tbsp. brown sugar
Salt and pepper to taste

Brown sausage and chuck in 2 Tbsp. oil in a large pot over medium high heat, breaking up any large chunks with a spoon, 10 - 15 minutes.  Transfer meat to a paper-towel-lined plate and set aside.  Discard drippings.

Heat remaining 2 Tbsp. oil in same pot over medium high heat.  Saute onion until just beginning to brown, 5 - 10 minutes.  Add garlic; cook 1 minute.  Stir in bell pepper, carrot, celery, and tomato paste; cook until vegetables are softened, about 10 minutes.

Stir in tomato puree, diced tomatoes, oregano, pepper flakes, nutmeg, Italian seasoning, and browned meat; simmer 10 minutes

Add wine, vinegar, and brown sugar, then bring mixture to a boil.  Simmer until thick, 10 - 15 minutes, stirring often.  Season with salt and pepper.

Naturally Sweet!

     Now that Halloween is over and we are in the beautiful month of November I feel that fall is truly in the air.  After the "sugar coma" from last weekend, once again I have taken out excess sugar from my diet.  HOW??  WHY???  NEVER TO EAT AGAIN?  NO!  I have heard so many people say "I can't do that".  I'm not saying to remove sugar completely from our diets.  I do think we should try to eliminate the "processed" sugars and begin to eat naturally.
     Everyone craves sweets.  When we begin to eliminate processed sugars from our diet we can "add back" naturally sweet flavors.  Certain vegetables have a natural sweet flavor when cooked and are an excellent way to add some "sweet" back into our lives.   Some of these are corn, carrots, beets, winter squash (butternut, buttercup) sweet potatoes, yams, and rutabagas.
     Experiment with these vegetables and watch your family begin to love a "naturally sweet" food.  Raw carrots and yogurt dip are an excellent snack.  My family loves baked sweet potato fries.  Place some of these vegetables into your next soup or onto a salad.  Many cookbooks have recipe's but I will share a few of my own.
     I love to peel rutabaga's and boil them until soft.  Then I mash them with a little cream, butter, and parmesean cheese.  I serve them like mashed potato's and people love them.  Spaghetti squash is fabulous when cut in half and baked in a pan filled with enough water to cover.  Bake on 350 degrees until soft.  Use a fork to "scoop out the strings".  It looks like spaghetti and I use it for my sauce instead of noodles.  My children do not like this so I mix wheat noodles and squash together.  Covered in sauce they do not even notice it is healthy.
    The Cancer Fighting Kitchen also has some excellent recipe's.  I have included one that we enjoy!

Mashed Cinnamon Butternut Squash

1 butternut squash, peeled and cut into 1-inch cubes
2 Tb. Extra Virgin Olive Oil
1/4 tsp. ground cinnamon
1/4 tsp. ground ginger
Sea salt
1/4 tsp. maple syrup
1/8 tsp. ground nutmeg

Preheat oven to 400 degrees.  Line a baking sheet with parchment paper.  Toss the squash with the olive oil, cinnamon, ginger, and 1/4 teaspoon of salt until the squash is well coated.  Spread it in a single layer on the prepared pan.  Roast for 25 to 30 minutes, until soft and tender.

Transfer the squash to a food processor, add the maple syrup, nutmeg, and a pinch of salt.  Process until smooth and creamy.  For extra flavor try adding one tsp. of fresh lemon juice!  Yummy!!

     Have fun trying something new.  Fall is in the air and offers a beautiful bounty of root vegetables.  Enjoy!

Blessings -

Emmie

Inspiration

     I recently went to The Brewton Standard celebration for their new Well Magazine.  I am a guest columnist for this magazine which will be published quarterly.  It is a beautiful magazine showcasing so many accomplished and beautiful people in our area.  I encourage all of you to subscribe to this magazine by sending $16 for in-state or $20 for out-of-state to " Newspapers Inc., P.O. Box 887, Brewton, Alabama  36426.  Congratulations to Kerry Whipple Bean, Clay Lisenby, and all of the staff for a beautiful job.
     I called someone to tell them about the article (I was excited - I've never been a columnist before) and the first response was "are you getting paid?".   So often value is only on the dollar and so little emphasis is placed on accomplishment.  Do not get me wrong, I understand that money is necessary and important.  Please do not email me or write notes about how fortunate I am.  I also understand how lucky and blessed I am.  I am thankful to a father who financially did well and provided for his family.  This is important.  I was also blessed with a father who valued community, sharing with others, and giving back - not only in money but in time and energy.  We hear about this in our churches, schools, and communities.  What about our work?
     Max Lucado recently wrote an article about inspiration and sharing our inspiration with others in the workplace.  In talks about Jesus catching fish with passion and enjoyment.  Are we also sharing our gifts in our workplace?  I believe that we can.  Are you a mother?  Hairstylist?  Nail tech?  Engineer?  Baker?  Teacher?  Priest?  Youth Minister?  Friend?  Secretary?  Coach?  Millworker?  Nurse?  Doctor?  You are all important and touching people in ways that you do not know.
     I would like to share some of my personal experiences of those who have inspired me in simple ways.  Thank you to Debbie Stokes who smiled, danced, and had fun with an entire class of WILD fourth graders at our class party.  She is an example to our children (and us parents) that we can study, learn, and yes - have fun together.  She is patient, kind, and exhibits "tough love" when needed.  She shows us that teaching is a gift to be shared each and every day.
     I would like to thank Vivian Layton for her example of strength, friendship, and constant leadership at the YMCA.  She is always willing to "step up to the plate" when asked to, and is always helping others.  She is extraordinary with the preschool children and parents, as well as YMCA staff and members.  We are blessed to have her gifts in our community.
     I would like to thank the nurses at DW McMillan outpatient for all of their hard work and caring attention.  They are excellent with any problem that may arise and attentive to all of their patients.  They are willing to stay late and go the extra mile at all times.  They have the gift of helping patients (and spouses) with humor and grace.  You are a gift and I am thankful.
     I am thankful to an amazing car dealer in town for his gift of friendship.  Chip Peach has walked this journey with my family without complaint and with gusto.  He answers calls and listens to complaints.  He takes children everywhere and carries luggage.  He has the gift of loyalty and I am thankful.
     Everyday people can touch our lives in important ways on a daily basis.  At the end of the day the things that matter are the gifts that we share.  So often these gifts occur with "everyday" moments.  We take for granted how much these moments can inspire those around us.  Share those moments with those around you and look for inspiration in all that you do - including your work.

Blessings -

Emmie

Trick or Treat!

     This is a beautiful fall weekend filled with family, friends, football, and Halloween parties.  I am writing a wellness blog.  What does Halloween have to do with wellness?  I believe that living a well-rounded life includes celebrating each moment and yes - having candy on halloween.  I do allow my children to indulge in all of the Halloween yummies (after checking the candy and a decent supper).  I believe children should experience all of the childlike fun they can have!  What about us?  Yes we can celebrate also - but in moderation.  Remember that sugar highs lead to terrible lows.
     I decided to have treats this weekend.  Homemade chex mix, pasta salad, sloppy joes, peanut butter rice krispie treats, and whole wheat buns.  I know that my family will be filled up on nutritious foods and will perhaps skip some of the "junk".  I have also had a wonderful day cooking with my boys and have enjoyed teaching them some basic kitchen skills.  Family memories are so often centered around the kitchen and this can be a blessing.
     We will be dressing up tonight in our finest costumes and joining the fun.  We will be giving out "treats" and probably a few TRICKS!  Halloween is a wonderful time for family, fun, and celebration.  Enjoy your evening in moderation!

Blessings -

Emmie

Beans Beans - Good for your heart.....

     Beans and lentils are an excellent way to add quality carbohydrates into your diet.  I know all of you were able to finish the quote about beans (Beano?).  According to The Cancer Fighting Kitchen studies show that diets high in beans or lentils lowered breast cancer recurrence in women.  Beans are high in fiber and also lower colon cancer risk.  They also help to control blood sugar and help to carry toxins from the body.  This can be especially important for someone taking chemotherapy or under a lot of medication.  Beans are also a fabulous source of protein and many minerals including phosphorus, iron, protein, and molybdenum, which, when low in the body, has been linked to stomach and esophageal cancers.
     Back to the above quote - the more you eat them - the more....OK I have three boy's.  I had to go there.  You get the idea.  Beans are one of the most difficult foods to digest.  Many times cooking beans longer than we think is necessary will help.  Joshua Rosenthal uses Mexico and Central America in an example of cooking beans longer.  Beans are a fundamental part of their diets.  The beans are cooked once and then refried in oil or butter to help ease digestion.
     Rosenthal also states that soybeans are the most difficult to digest.  Soy is also a very common food allergy.  Many people do not realize this because they think of soy as being a health food.  Eating edamame, the young whole soybean, is easier to digest than soy dogs, soy milk or soy ice cream.  Soy has also been linked to thyroid disease.  Some research shows that a certain chemical found in soy, called genistein, can possibly damage fertility, especially in men.  Soy can also increase estrogen in women which can help ease symptoms of menopause in women.  Research also links increased estrogen to higher risks of developing breast cancer.  What to do?  Eat soy in moderation.
     I must be honest and share that beans are not my favorite food choice.  I am learning to appreciate different ways of adding beans into my diet.  One of my favorite choices is hummus.  An added bonus?  The kids love it too!

Hummus

2 cups chickpeas
1/3 cup chickpea water
3 tablespoons tahini
3 cloves garlic
1/2 teaspoon sea salt
2 Tablespoons fresh lemon juice
1/8 teaspoon cumin

Combine all ingredients in a food processor or blender.  It's easier to do it in smaller batches.
Once it is all blended, stir in a mixing bowl and taste.  Season again to your liking.  Serve on a platter and sprinkle paprika or chili powder and a little olive oil over the whole plate.
I love hummus with fresh cut vegetables.  My children love it with triscuits.

     Add beans to salads, sandwichs, casseroles, and many other foods.  Be creative.  You may find you like them Sam I Am.  They are growing on me.

     I would also like to thank my sweet sister-in-law Elizabeth Rodgers for the terrific book The Cancer-Fighting Kitchen  that she sent us today.  If you know of anyone fighting cancer this makes a terrific "I'm thinking of you" gift.  Thank you Elizabeth and we look forward to visiting with you soon.

Blessings -

Emmie

Whole Grains are the key!!!

     Carbohydrates are a wonderful addition to a healthy diet.  We must simply be mindful of making healthier carbohydrate choices.  Humans have been eating carbohydrates since the beginning of time.  We began eating carbohydrates as hunters and gatherers but eventually settled down to create farming communities.  This was not the beginning of our problems.  We continued to eat healthy whole grains all over the world and have long, lean, and healthy bodies.  In America corn was the staple grain.  In India and  Asia it was rice.  In Africa it was sorghum.  In the Middle East is was wheat.  In Europe people would eat corn, millet, wheat, rice, pasta, dark bread, and even beer.  In Scotland oats were eaten.  In Russia people would eat buckwheat or kasha.
     Whole grains are an excellent source of nutrition.  Whole grains are absorbed slowly in the body and provide energy.  Some excellent sources of whole grains include brown rice, wild rice, quinoa, millet, barley, steel-cut oats, rye, spelt, kamut, amaranth, whole grain breads, and whole grain pastas.  Many of these may be new to some of you, but if you can find them they are fun to try.  Walmart carries many of these including quinoa and steel-cut oats.
     We need to become label watchers.  When looking on the back of "whole grain breads" it is important to make sure that the label reads 100% whole wheat.  It is also important to look at the amounts of sugar in the bread.  If sugar is in the first four ingredients it contains too much.
     We also need to be mindful that white rice is not the same as brown rice.  White rice is simply taking the nutrition out of the rice.  White rice breaks down faster in the body than brown rice.  Brown rice is tastier when cooked in vegetable or chicken broth.  Many people need to prepare half brown and half white rice in order to get their family used to the change.  Eventually you will grow to love the brown rice!
     It is often difficult to find unusual whole grains in small rural towns.  There are several excellent websites that have whole grains available.  These include:

          www.bobsredmill.com
               Using 100-year-old stone mills and organic grains to create flours, which are milled to order.
               They also offer beans and granola.

          Eden Foods - www.edenfoods.com
               A great selection of natural foods, including beans, grains, nuts, seeds, Japanese foods,
               soymilk, fruits, and juices.

          The E - Food Pantry - www.efoodpantry.com
               Great for all your special diet needs.  Hundreds of organic, sugar -free, wheat, and gluten
               free products.

     Try some new recipes and experiment with whole grains this week.  Make a change to whole grain pasta and brown rice.  Read labels carefully and choose whole grain breads.  Make this healthy change and follow The Yancey Plan.

Brown Basmati Pilaf -

1 cup brown basmati rice
1/2 cup dried cranberries
1/2 cup walnut pieces
1/2 cup fresh chopped parsley
2 cups water
pinch of salt

Rinse rice until the water runs clear.  Boil the water and add the rice and salt.  Cover and reduce the heat.  After 15 minutes add the cranberries and walnuts on top.  Do not stir.  Cook 15 - 25 minutes or until the liquid is absorbed.  Remove from heat and add parsley - fluffing with a fork!

This is a great fall recipe!

Blessings -

Emmie

To Carb or not to Carb - that is the question

     Carbohydrates are so very misunderstood.  We are almost scared of them yet we scarf down a piece of cake without blinking an eye.  Carbohydrate guilt anyone?  Are carbohydrates the enemy?  We will talk about carbohydrates this week but first let's address the facts.
     Not all carbohydrates are created equal.  What is a carbohydrate?  According to Dr. Mark Hyman and Dr. Mark Liponis of Ultra-prevention a carbohydrate is "a bunch of sugar molecules daisy-chained together".  We can use these molecules as energy, but we need to break them down into their component simple sugars.
     The issue of "good and bad carbs" has to do with the speed at which this breakdown takes place.  The speed effects how much sugar enters our bloodstream and has an impact on how much insulin we produce (sugar high anyone?).  When sugar enters our bloodstream quickly we produce a lot of insulin.  When sugar enters our bloodstream slowly we make much less insulin.
     Releasing too much insulin is not a great idea.  As we release more insulin our livers become sluggish, our cholesterol and triglyceride levels rise, and we put on weight and feel tired and hungry.  Cake anyone?
     This can explain why not all carbohydrates are created equal.  Some carbohydrates are converted to sugar very quickly (Little Debbie), while others are converted much slower (apples).
     A general rule of thumb is to stick to fresh fruit and vegetables, and whole grains.  The closer to the natural state the better off we are.  Think about refined and unrefined.  Think about the other components of the food.  How much fiber, fat, or proteins are in the mix.  These are all important.
     For example a rice cake has a high glycemic index, but is lowered by spreading almond butter on it.  Adding the nut butter adds protein, fat (a healthy fat), and fiber to the carbohydrate of the rice cake.  The addition of these ingredients slows down how quickly the body can convert the carbohydrate to glucose. Cheese and crackers anyone?
     As we go through this week I challenge all of us to cut back on processed carbohydrates and reach for what is most natural.  Remember....God didn't make junk!!!!  Take a look at the amounts of simple sugars in your food.  Read labels and be mindful of making healthier choices.  Remember fresh is best, frozen is next, and canned is last.  Go to the fruit and vegetable market.  Try a new fruit.  Create a new recipe!  SHARE WITH US!!!!

Blessings -

Emmie

Pay it forward

     I teach yoga at the local YMCA and feel it is an important contribution in helping with stress.  Many doctors recommend yoga in dealing with stress and I can personally say it has been very effective in helping me deal with life's demands.  Someone mentioned to me recently that there has been discussion about yoga being non-christian.  Yoga was designed without any religion in mind.  Some religions have used yoga (including Monks), but it is not based on any one in particular.  The YMCA practices Christian yoga and we are proud of our classes.
     Having gone into all of that, this week in my yoga class we were working on grounding or being in the moment.  Walt Whitman once said "I swear the earth shall surely be complete to him or her who shall be complete, the earth remains jagged and broken only to him or her who remains jagged and broken".  Aren't we all from time to time jagged and broken?  So many times we are running from place to place and literally running in circles.  Complete?  Not hardly.  Grounded?  Only after we fall down.  We are so often consumed by our thoughts, worries, and stress.  How do we let go?
     Yoga is so often an opportunity to be still.  Time to be quiet and one with our body, mind, and spirit.  I so often tell my class that we are unable to hear God's voice because we are never still.  Yoga is not only exercises.  It is an opportunity to listen to the world around us.  To be quiet.  To honor ourselves if only for the moment.
     Having a loved one with cancer is stressful and frightening.  Many have asked me how I am dealing with the challenge.  Truly I continue to live each day as best as I can.  I look at the world around me and thank God for all of the blessings I have been given.  I let go of my jagged and broken thoughts and work on being complete.  Every day I try to find a time to be quiet.  Those are the moments that I realize all of my blessings.
     So often we become consumed with our stress, trouble, hardships, old stories, old hurts, and sink into the depths of our own "pity party".  Those are the times that we must remember that there is someone out there that has it harder.  Someone else who has a sadder story.  Someone else who cannot pick themselves up.  We must then remember to "pay it forward".
     Amelia Earhart said "No kind action ever stops with itself.  One kind action leads to another.  Good example is followed.  A single act of kindness throws out roots in all directions, and the roots spring up and make new trees.  The greatest work that kindness does to others is that it makes them kind themselves."  I believe the best way to let go of stress, trouble, unhappiness, and misery is to give of ourselves to others.  Pay it forward.  Remember that you are not alone in your troubles and share yourself with someone else.  Smile at a stranger.  Give a flower to a friend.  Take a treat to your neighbor.  Call your mother, brother, sister, friend, or spouse just to say you love them.
     I have been so blessed by so many generous and loving friends.  I am so fortunate and blessed to have the support and love they share with me.  I am thankful and hope to "pay it forward".  I challenge each of you to "pay it forward" this week and join me in letting go.  Allow yourself to be still.  Honor your body and mind.  Say a prayer.  Breathe.
     At the end of each of my yoga classes I ask my class to inhale God's love and exhale any stress that we are holding and give it to God.  Breathe, pray, and believe in the power of God's love.  Pay it forward.  May the light of Christ shine in your eyes today and every day.

Blessings -

Emmie
    

Stress and weight!! Yes - it is real!

     Yesterday we talked about stress and the many effects that it can have on our bodies.  It is important to understand the medical effects that stress can cause.  One of the most common causes of chronic stress is weight gain.  What does stress have to do with weight gain?
     According to Dr. Marcelle Pick years of chronic stress can cause adrenal fatigue.  The adrenal glands, which govern our stress response, help balance our blood sugar, and regulate many other of our bodies processes.  Too much stress can cause our adrenal glands to become imbalanced, which leads to "cortisol dominance or deficiency, insulin resistance, and unwanted weight gain".  When this happens it does not matter how many calories you cut from your diet.  Our bodies go into "crisis mode" and cling to every calorie in order to prepare for a famine.
     Many people with adrenal imbalance feel like this constant state of exhaustion is normal.  Many depend on caffeine and "sugar snacks" to get through the day.  Others can hardly get out of bed or feel extremely depressed.  Our bodies react the only way they know how.  They store calories.  Some of us are "genetically more predisposed to this than others".  The good news is that once we heal the adrenals the pounds will begin to fall away.
     Is adrenal fatigue your problem?  Do you feel bone tired during the day, only to perk up at night?  Do you nod off during meetings, movies, or reading?  Do you love to snack in the evening and stay up late into the evening?  Do you feel hungry, confused, or shaky when under pressure during the day?  Do you rely heavily on caffeine or high-carb snacks to boost your energy?  Have you noticed a "spare tire" growing larger around your waist each year?
     The good news is that there are ways to heal our adrenal health.  First and foremost EAT!  What we eat and when we eat can make a big difference.  Cortisol is important in maintaining our blood sugar.  Keeping our blood sugar as level as possible helps to lighten the load on our adrenal glands.  Try not to allow yourself to become too hungry.  This also puts extra stress on the adrenal glands.  We should eat well and regularly.
     Corisol is highest in the early morning and declines gradually throughout the day in order to prepare us for sleep.  Because eating increases cortisol it is best to eat our largest meal in the morning.  Eating one to two hours after waking helps cortisol reach it's "optimal morning peak", and helps to maintain fasting sugar levels.  Healthy snacks during meals also help to moderate the cortisol levels as the day goes on.  If you experience a 3:00 slump (my worst time) a balanced low-carb snack will help.  NO - I don't mean diet coke and cookies!  It is also best to eat dinner early, around 5:00 or 6:00.  Dinner should be our smallest meal of the day.
     What we eat is also very important.  Many people with adrenal fatigue load up on sweets and caffeine.  This often leads to even more problems.  When we need an energy boost we should reach for foods that support our adrenals.  Asparagus, avocado, cabbage, ginger, and lean protein are all good choices.  Limit or avoid refined and processed sugars, as well as alcohol, caffeine, and possible gluten.  Many people with adrenal imbalance are also sensitive to gluten.
     Dr. Pick also recommends some natural supplements to help with adrenal imbalance.  Start with the basics of a well-rounded, high quality multivitamin/mineral complex.  For further support there are a number of medicinal herbs to consider.  These include:

     Astragalus root - Astragalus helps to provide an increase in energy and endurance, as well as bolstering the immune system.  It is also helpful with weight regulation by making cells more receptive to insulin and exerting an anti-inflammatory effect.

     Cordyceps - This "anti-aging" medicine is actually a fungus.  Cordyceps helps to modulate the immune system, naturally lower high blood sugar levels, support energy levels, and aid the bodies ability to adapt to stress.

     Eleuthero (Siberian ginseng) - Eleuthero naturally augments the body's resistance to stress.  Studies indicate that it increases performance, concentration, and endurance during fatigue.

     Rhodiola rosea - This herb is well-know for its ability to help the body to respond to stress.

     Licorice root -  Probably the best known herb for supporting adrenal imbalance, licorice root increases energy, endurance, and vitality.  It can also increase blood pressure - so be aware.

     We can coax our bodies away from "crisis mode" and begin to heal our adrenal glands and feel better.  An added bonus is losing weight - but the best part is that we will begin to feel better.  We must begin to take better care of ourselves in order to take care of those around us.  Take on this challenge of dealing with the stress in our lives.  We will be happier, healthier, and yes - perhaps - we can put on our "skinny jeans"!

Blessings -

Emmie

    

Do you have stress in your life? Are you joking?

     I remember vividly going to get a massage one day and the massage therapist asked me if I had stress in my life.  Are you joking?  I have a life don't I?  Who doesn't have stress in their life?  Everyone has some form of stress in their life.  The body's stress reaction is meant to protect us.  When we are constantly on alert due to stress our health can pay the price.  So what can we do?
     Stress is our bodies "fight or flight" reaction.  According to The Mayo Clinic, when we encounter perceived threats our "hypothalamus, a tiny region at the base of your brain, sets off an alarm system in your body".  Our body sends a combination of nerve and hormonal systems which prompts our adrenal glands to release a surge of hormones, including adrenaline and cortisol.
     Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies.  Cortisol (the primary stress hormone) increases sugars (glucose) in the bloodstream.  Cortisol also "alters immune system responses and suppresses the digestive system, the reproductive system and growth processes".
     Some stress in our lives in normal and even helpful.  The problems begin when stress becomes a constant in our lives.  If stress is always present and we are constantly feeling stressed, tense, nervous, or on edge, we have a problem.  The "long-term activation of the stress-response system - and the subsequent overexposure to cortisol and other stress hormones - can disrupt almost all your body's processes".  This puts you at risk for heart disease, sleep problems, digestive problems, depression, obesity, memory impairment, and worsening of skin conditions (eczema).
     People relate to stress in different ways.  Genetics do play a part in the stress response.  Overactive or underactive stress responses may stem from slight differences in genes.  Some people may trace strong stress reactions to early environmental factors.  People who are exposed to extremely stressful events as children tend to be very vulnerable to stress as adults.
     As we take a look at the stress in our lives it is important to remember that we are unable to take care of those around us without caring for ourselves first.  When we enter emergency situations we must take care of ourselves first then tend to those around us.  The truth is in our real lives we have a tendency to put everyone around us first and ourselves last.  We must begin to take care of ourselves in order to become better caretakers of others.
     What can we do?  Eat a healthy diet, get regular exercise, get plenty of sleep, practice relaxation exercises, or take up a new hobby.  Go out with your friends and do something fun!  Have a sense of humor.  Embrace religion.  Have fun.  Laugh out loud.  Live each day to the MAX!!!!
     Today I played golf by myself.  I enjoyed the beautiful outdoors and laughed everytime I hit the ball badly (which was a lot)!  Today I spent time working on myself so that I can help my family!  Stress?  Yes I have stress!  The key is to learn how to live with it!

Blessings -

Emmie

Come Monday

     What do we do when we "fall off the wagon"?  Just like falling off the horse, you get back up!!!  We so often tell ourselves when we have an unhealthy eating day just to "blow it"  and eat whatever we want.  I have even been guilty of telling myself "I blew it (it is Friday) I'll just start over on Monday."  We always want to wait for Monday.  Jimmy Buffet had it right!  Come Monday it will be all right.  But why wait?  Get back on that horse NOW!!!
     Everyone will have an off moment now and again.  The trick is to stop and start eating healthy from that moment on.  Why am I writing about this?  I had a "weekend moment" at the beach.  My moment was caused by lack of preperation.  I was starving (fishing on the boat) and had not packed healthy available snacks.  My mistake.  I heard someone talking about preparing for the craving (I would love to give them credit but I do not remember who it was).  Preparing in advance for the craving.  If you are a 3:00 snacker, have the snack ready and waiting when the children get home.  This can help to prevent a "food meltdown".
     We can begin to plan for those moments of emergency snacking.  Prepare today for your craving.  This will save you from "falling off the horse".  If you fall?  STOP and get back on the horse.  No one is perfect!  Wishing all of you a terrific Wednesday!

Blessings -

Emmie

An example of courage

     This week has been crazy.  We are the parents of three beautiful boys involved in many activities.  We have been busy with work and then - BAM!!!!  Yancey ran a fever in the middle of the night and went to the E.R.  Don't panic - cancer patients are supposed to go to the doctor when they run a fever.  We were being extra careful and it was the right thing to do.  God has a wonderful way of letting us know when it is time to slow down.  Are we listening?
     We did take the time to go to my oldest son's last football game.  He is playing under Coach McAnally and his team of excellent coaches.  Coach McAnally called me to ask if he could use Yancey as an example of courage, determination, and positive attitude during difficult times.  I was stunned yet teary and thankful.  We went to the game and every player had on an armband with Yancey Jernigan.  Those boys played their hearts out and dedicated the game to Yancey.  We are so blessed.
     I am thankful to my husband for teaching my children about appreciating life.  Life is about honoring each and every moment and living life to the fullest.  I forget that sometimes.  I become bogged down in "the real world".  Money, bills, work, errands, chores, etc.  Yancey reminds me each and every day about the "REAL WORLD" of faith, family, health, love, friendship, and fun!  He balances me out.  I am thankful.
     Take time this weekend to rest in the moment.  Step away from the "real world" and get back to the basics.  Our health is more than food and exercise.  Our health is relationships and love.  Feed your soul with both.

Blessings,

Emmie

Want to fight fat over forty?

     Want to fight fat over forty?  That got your attention.  If you are not forty you will be one day!!!  Research proves that women (of course it is women) over forty need to add interval training in order to most effectively burn fat.  WHAT'S THAT?  I HAVE TO DO SOMETHING ELSE?  It's not that hard and a great way to boost your metabolism.
     According to The Mayo Clinic, Interval training is "alternating bursts of intense activity with intervals of lighter activity".  This can be applied with any exercise.  Take walking for example.  Walk normally with periods of fast walking.  If you are in better shape you can walk and add periods of light jogging.  A runner?  Run as usual but add periods of fast sprints.
     Not that difficult and doesn't event require fancy gym equipment!  What can interval training do for you?  You'll burn more calories, improve your aerobic capacity, and have a more challenging workout.  Is your weight at a standstill?  Get busy!  Add interval training and watch your metabolism roar!  Just remember, skip the cookies afterwards!
    
Blessings -

Emmie
    

A rounded routine? I have to do that?

     Many of us have a hard time fitting in exercise, much less fitting in different types of exercise.  I must bring to everyone's attention that the best type of exercise is the type you will ACTUALLY DO!!!!  However, having said that, there are types of exercise that we should all be adding to our fitness routine.  The Mayo Clinic lists five elements to a "rounded routine".  Let's go over each one!

1.  Aerobic Fitness -
          Cardio or an "endurance activity" is an important element to any fitness program.  Aerobic exercise causes us to breathe faster and deeper which "maximizes the amount of oxygen in your blood".  The better our aerobic fitness, the more efficient our heart, lungs, and blood vessels take oxygen through our body.  What is cardio?  The "I can't talk to you on this treadmill without huffing" routine!  Walking, running, Zumba, spinning, biking, swimming, taking stairs, etc.  The best one?  THE ONE YOU WILL DO!

2.  Muscular Fitness -
          Strength training at least twice a week can help increase bone strength and muscular fitness.  We begin losing muscle mass at the age of 30!  Muscle is important for weight loss!  So what is best?  WHAT YOU WILL DO!!!  Weights, gyms, push-ups, the playground, canned goods, body weight!  You get the idea!  NOW MOVE IT!

3.  Stretching -
          Aerobic and strength training cause our muscles to flex so we must also add a stretching routine.  Stretching helps with balance and improves the range of motion of your joints and helps with posture.  Stretching can also help with stress.
          Before you begin stretching warm up your muscles by doing a favorite exercise at low intensity for five to ten minutes, or after your regular workout.  Try to stretch at least three times a week or come to the YMCA for yoga:)

4.  Core Stability -
          The muscles in your abdomen, lower back, and pelvis - otherwise known as everything between your neck and pelvis, are your core.  Core exercises help train your muscles to "brace the spine and enable you to use your upper and lower muscles more effectively".  It can also help with back pain and YOUR LOOKS!!!!  Try to do crunches in front of the television, or pick up a pilates video or class.  Yoga is also great for strengthening our core!

5.  Balance training -
          Balance is the number one reason seniors fall.  Balance can be improved or lost.  You can be strong, flexible, and aerobically fit, yet still have poor balance.  Add tai chi, yoga, or balance exercises to your routine.  Stand on one leg while washing dishes.  JUST DO IT!!!

     Take a look at your fitness routine and try to incorporate each of these elements.  It doesn't require a gym or fancy equiptment.  It takes effort and a willingness to try new things.  I would love for all of you to come over to the YMCA and join us!  If that is not your thing?  You can exercise during commercial breaks and walk on your lunch break!  Remember 24/7!

Blessings -

Emmie

Seven more reasons to exercise!!!

     Good Afternoon!!!  I am looking forward to Zumba and soccer with Blake.   Lyon is taking his 24/7 run/walk this afternoon, Yancey V is at football, and hubby will be walking to the Y and back!  WHEW!!!  Isn't life CRAZY BUSY?  We must make time for ourselves and our families for what is important.  Last night we discussed as a family our commitment to 24/7.  Not only our individual commitment, but our commitment as a family.  Why the empasis on exercise?  I'll give you seven great reasons!!!
     According to the mayo clinic there are seven benefits of regular physical activity.

1.  Exercise improves your mood.
          WOW!!!  My family will tell you that is reason enough for me not to miss a workout!  Stressful day?  Who doesn't have stress in their life?  Exercise will help cope with stress.
          Physical activity releases chemicals in our bodies that help us feel happier.  Exercise not only helps us feel better, it can also help us look better.  Regular exercise will also help with depression.  GET BUSY!

2.  Excercise combats chronic disease.
          Regular exercise will help with heart disease, osteoporosis, cholesterol, blood pressure, type 2 diabetes, and certain types of cancer!!!  This is a lifestyle habit for LIFE!

3.  Exercise helps you manage your weight.
          Want help maintaining your weight?  GET OFF THE COUCH!  This one is easy - when you exercise you burn calories.  The harder the exercise - the more you burn.  This can be little changes.  Take the stairs, walk during your lunch break, play in the yard with the kids.  You get the idea.  MOVE!

4.   Exercise boosts your energy level.
          Regular exercise helps to "deliver oxygen and nutrients to your tissues".  Regular exercise will help your entire cardiovascular system work more effectively.  Important?  When your heart and lungs work more effectively you will have more energy to do the things you enjoy (and keep up with the kids).

5.  Exercise promotes better sleep.
          Getting a good night sleep can help improve concentration, productivity, and mood.  Regular physical activity can help you fall asleep and stay asleep.  BEWARE!!!!  Exercise too close to bedtime may cause some people to be too energized to fall asleep.  If you have a hard time falling asleep, exercise early in the day!

6.  Exercise can help your sex life.
          Regular exercise helps you look and feel better.  There is more to it than that!  Regular exercise can "lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise -  especially as they get older".  Now......everyone show that to you hubbys:)

7.  I know you don't think it - EXERCISE CAN BE FUN!!!
          Think of exciting new ways to exercise with your family.  Get together with friends and have a backyard football or baseball game.  Go hiking, or biking, or climbing.  Head to the local park or playground.  JUST GET MOVING!!!!

Are you ready?  Get moving and enjoy the benefits of exercise 24/7!!

Blessings -

Emmie

Exercise - 24/7

     This has been a fabulous weekend.  We have spent time with family and great friends.  My boys have been active and happy.  Most important, we have spent time together as a family.  All weekends should be so great!  Wait,  I almost forgot!!!!  Auburn and Alabama won this weekend.  Florida fans there is always next time!
     If you have been following along with The Yancey Plan then you have been cutting back on sugar for the last two weeks.  This may have been more difficult than expected.  I also hope that many of you are cutting back on artificial sweeteners as well as coke.  Having fun yet?
     I am stealing a great phrase from my great friend and mentor Vivian Layton.  She is a source of inspiration for healthy living.  Last year during Lent she "took on" 24/7.  She made a decision to exercise AT LEAST 24 minutes a day SEVEN days a week.  This can at times be difficult, yet putting our mind into taking the challenge will have us aware of our exercise habits.  We know that exercise is important for our health.  Next to stopping smoking, it is the number one most important thing we can do for our health.  There is also new research showing it is also great for our brains!!!!  Smarter, healthier, and why don't we like it?
     I would love for everyone to experience the health benefits of exercise.  Some of us are already exercisers, and some of us do not know where to begin.  If you are someone that is not already into the exercise movement, JOIN US FOR 24/7!!!  If you are someone who exercises three times a week, continue your routine and add 24/7.  God made our bodies to MOVE!!!
     I can hear many of you now "I don't have the time".  MAKE THE TIME!!!  Put your exercise on your calender as an appointment.  Do not let anyone interfere with this appointment, it is important.  Do you have 24 minutes first thing in the morning?  Do you have 24 minutes at lunch?  Dinner?  Do you watch T.V. during the day for twenty-four minutes?  If you answered yes then you have the time!
     Invite your children to join you.  I must confess that today I wanted to come home from church and watch Lifetime Television for Women.  I know.... it's tacky and mindless.  I know.... it is not quality T.V.  That is why I LIKE IT!!!  I was guilted into playing golf with Blake today and had a GREAT TIME!!!!  The weather was beautiful and we talked, and talked, and talked, and talked, and talked some more (or he did while my ear fell off)!!!!  I would never remember that program on Lifetime, yet I had a great day and memory with Blake.
     I challenge all of you to take on the 24/7 plan this week.  Continue on your mindful journey with sugar, coke, and artificial sweetener.  We are well on the way to a healthier body, mind, and spirit.  Our children?   Yes - they are watching and learning!!!

Blessings -

Emmie

YOU DRINK WHAT????

     Good morning and HAPPY FRIDAY!!!  The Jernigan family is headed off to Auburn to spend the weekend.  Wow!!  Change is hard!  Instead of stopping at Whataburger for lunch, we made lunches for the family before we left.  Healthier and CHEAPER - just not as convenient!  We have millions of conveniences, yet they do not make us happy or healthy!
     I was thinking this morning about a young friend of my son's who came over and asked for a Coke.  NO COKE?  WHAT DO Y'ALL DRINK?????  My response?  Water, milk, and juice!!!  Wow!  Y'all are crazy!  Yes!!  Crazy in a good way!!!  If you do not buy it - you do not drink it!!
     We must be the example for our children.  We can not tell our kids to drink milk with supper and we drink diet coke.  I remember my brother stating one day (as my kids were fighting) "why do we expect our children to act any better than we did?".  INDEED!!!!  Why do we expect our kids to eat any better than we do?
     As we head out to the Plains we can be mindful as a family of making healthier choices!  We can drink water instead of Coke!  We can eat peanuts instead of Nachos!  Don't call me if you see me eating a stadium dog (Auburn might lose if I don't)!!!  Remember the 90/10 Rule!!!!
     War Eagle!  Roll Tide (yes I said it)!  Go SEC!!!  As for everyone else?  Have a great weekend!

Blessings -

Emmie

Fall into new beginnings!

     What a beautiful day!!  Fall is in the air and it is my favorite time of year.  Football games, halloween, Thanksgiving, cool mornings, falling leaves, sweaters with shorts, and cool beach days!  Fall is a time of new beginnings.  What a perfect time to begin a new health routine!
     Many of you have mentioned that you have been following along with The Yancey Plan and have given up sugar.  REMINDER!!!!!  Extreme sugar users may experience withdrawal symptoms.  This might include headaches and fatigue!  This will only last a few days to a week!  HANG IN THERE!
     For the "sugar lover" not quite ready to commit to letting go - take one last look at a few more reasons.  These came from Dr. Nancy Appleton.  She is the author of Suicide by Sugar: A Startling Look at Our #1 National Addiction and Lick the Sugar Habit.  She lists 146 reasons to give up sugar but I will only list a few.

Sugar can suppress the immune system
Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children
Sugar can produce significant rise in triglycerides
Sugar contributes to the reduction in defense against bacterial infection
Sugar causes a loss of tissue elasticity and function, the more you eat, the more you loose
Sugar can weaken eyesight
Sugar can cause hypoglycemia
Sugar can produce an acidic digestive tract
Sugar can cause rapid rise of adrenaline levels in children
Sugar can cause premature aging
Sugar can cause tooth decay
Sugar can cause arthritis
Sugar greatly assists yeast infections
Sugar can cause gallstones
Sugar can cause heart disease
Sugar can cause multiple sclerosis
Sugar can cause varicose veins
Sugar can contribute to osteoporosis
Sugar can cause a decrease in insulin sensitivity
Sugar can increase cholesterol
Sugar causes food allergies
Sugar can contribute to diabetes
Sugar can cause toxemia during pregnancy
Sugar can cause cataracts
Sugar intake is higher in people with Parkinson's disease
Sugar can cause headaches, including migraine
Sugar plays a role in pancreatic cancer in women
Sugar can adversely affect school children's grades and cause learning disorders
Sugar can cause depression
Sugar can contribute to Alzheimer's disease
Sugar can cause hormonal imbalance
Sugar can lead to the formation of kidney stones
SUGAR FEEDS CANCER
Sugar is an addictive substance
Sugar can be intoxicating, similar to alcohol
Sugar can worsen the symptoms of children with ADHD
High Sucrose intake could be an important risk factor in lung cancer
Sugar causes high blood pressure in obese people
Sugar can increase the amount of food that you eat
Sweet food items increase the risk of breast cancer
Sugar may contribute to mild memory loss


These are just a few!  Want a brownie?  Knowledge is power.  Now - let's share with our families why sugar is only an OCCASIONAL TREAT!  Wishing all of you the best of luck with cutting back on this substance!

Blessings -

Emmie

Have a Coke and a smile?

     As we begin The Yancey Plan it is necessary to talk about sodas (coke in the south).  According to Dr. Mercola American's drink 49.78 Billion Liters of soft drinks per year.  This industry makes $50 Billion per year at the expense of OUR HEALTH!!  21% of all the sugar in the average American diet comes from soft drinks.  Drinking one soft drink per day increases the risk of Pancreatic cancer by 87%.  Drinking one coke per day increases the risk of metabolic syndrome by 44%.  One coke per day increases a child's risk of becoming obese by 60%.  Drinking two soft drinks per day increases the risk of gout by 85%.  WOW!!!!
     Many would assume that Coke is not good for us due to the high amounts of sugar.  Each coke contains ten teaspoons of sugar, but not just any sugar, high fructose corn syrup.  High fructose corn syrup has become the number one source of calories in the United States and is the primary cause of the obesity epidemic.
     I realize that many of you will say "no problem" I drink diet.  Diet drinks are only a different type of problem.  They contain artificial sweeteners and are also linked with obesity.  I believe it is best to eliminate soda of any kind on a regular basis.
     According to Dr. Parang Mehta soft drinks cause obesity, dental cavities, dental enamal erosion due to acidic nature, and causes a reduction of nourishing foods like milk.  This is especially a big concern for our children.  Too many soft drinks can cause children to struggle with obesity, tooth decay, headaches, poor sleep, osteoporosis, irritable bowel syndrome, and cancer.  Having an occasional soft drink is not a problem.  However, it MUST REMAIN OCCASSIONAL!
     The Weston A. Price Foundation calls ingredients in soft drinks a "witch's brew".  High Fructose Corn Syrup, Aspartame (used in diet soda's), Caffeine (stimulates the adrenal gland and in large quantities can lead to adrenal exhaustion - especially in children), phosphoric acid (associated with bone loss), citric acid (contains traces of MSG), and artificial flavors.
     "Sports Drinks" are the new industry targeting our youth.  Many of these products contain large amounts of sugar (gatorade has more than coke) and are not healthy.  If sweating has been extreme, electrolytes can be replaced by simply drinking mineral water and by eating a healthy diet containing celtic sea salt.
     Now - here is the fun part.  Many people will experience withdrawal symptoms when trying to eliminate soft drinks from their diet.  What is the best way to stop?  Whatever works for YOU!!!!  I believe baby steps are very effective.  If you are a heavy soft drink consumer (3 or more a day) start cutting back by one soft drink per week until you are soda free!!!!  This is a lifestyle change - not a race!
     Here is wishing all of you success on a soda free lifestyle (including the kids).  Remember - baby steps!  Don't forget the 90/10 rule!  A special treat every now and then is OK!

Blessings -

Emmie

A Birthday Celebration

     Tonight I was the guest speaker for The American Cancer Society Relay for Life kickoff.  I was amazed at the hard work and energy of the leaders for this group.  They are donating their time for a cause that they feel is making a difference, and it is!  Research is changing every day for this disease.  We are so fortunate to have dedicated doctors, nurses, caretakers, and researchers dedicating their lives to this disease.  Many are survivors and many are simply wanting to make a difference.  Everyday people with a passion for helping others.
     My message tonight was about prevention.  What can we do to make a difference with our health?  We know what we should do, but why can't we do it?  Not enough time?  Too hard?  Not fair to the kids?  Too busy?  We should begin to live healthier as if our lives depend on it.  They do.  Our health will continue to decline until we are able to live a healthier lifestyle.  Our children's lives depend on it.  This generation of children will be the first generation who will not live longer than the generation previously.  We must be the example.
     I heard a saying one time that "God doesn't make junk"!!  Every person in this world is a beautiful creation by God.  We all have special gifts and talents to contribute.  God also did NOT make junk food.  God intended for us to eat fruits, vegetables, lean meats, and whole grains.  Walk on the outside of the grocery store shelves.  Skip the inside.  Our lives depend on it.
     Change is hard and requires baby steps.  Today I made a vow that I will go for my yearly checkup that I have been avoiding (Sorry Dr. Walker - I don't want to be weighed).  PREVENTION.  I am still watching my sugar and trying to eat whole foods.  What change do you need to make in your life.  Don't make twenty - make one.  As we walk together through The Yancey Plan we will continue to make healthy lifestyle changes.
     The American Cancer Society is celebrating every birthday as a victory.  We know that life is a gift.  Celebrate each and every moment.  Take care of your loved ones.  Nourish yourself with healthy foods and exercise.  Practice patience and honor your body.  Live in the moment.  Take charge of your nutrition as if your life depends on it.  It does.

Blessings -

Emmie

P.S.  Mom - it wasn't about sugar:)  Love you.

No sugar or splenda? Now what?

     OK - day two of no splenda in coffee - only a little sugar.  Since the beginning of time we as humans have gravitated to sugar.  The sweet stuff!  Sugar occurs naturally in foods such as grains, beans, vegetables, and fruit.  Who doesn't love a sweet potato?  When unprocessed,  sugar contains a variety of minerals, enzymes, vitamins, and proteins.  UNPROCESSED!!!!  That means carrots, brown rice, whole grains, sweet potatoes, apples, oranges, etc.
     So......what unprocessed can I put in my coffee?  Here is the truth.  I will list some sugar alternatives that are more natural, or unprocessed, choices.  Some of these I adore - just not in my coffee.  I am slowly making the change - but change is hard.  Baby steps will have to take place with my coffee.  I will stop talking about it after today, but it is a problem for me.
     Here is a rundown of some naturally occurring sweeteners, rather than artificial.  This information came from Joshua Rosenthal.

Agave Nectar -
     Agave Nectar is a natural liquid sweetener made from the juice of the agave cactus (the same plant used in making tequila).  It is 1.4 times sweeter that refined sugar, but does not create a "sugar rush", and is much less disturbing to the body's blood sugar levels than white sugar.

Honey -
     One of the oldest natural sweeteners, honey is sweeter than sugar.  Depending on the plant source, honey can have a range of flavors.  Raw honey contains small amounts of enzymes, minerals, and vitamins.

Maple syrup -
      Maple syrup is made from boiled down maple tree sap and contains many minerals.  It adds a great flavor to foods and is great for baking.  Be sure to check the labels for 100% pure maple syrup, and not maple-flavored corn syrup.

Maple Sugar -
     Maple sugar is created when the sap of the sugar maple is boiled for longer than is needed to create maple syrup.  Once most of the water has evaporated, all that is left is the solid sugar.  Maple sugar is twice as sweet as processed sugar, but much less refined. (This sounds good for my coffee)

Molasses -
     Organic molasses is probably the most nutritious sweetener.  It is derived from sugar cane or sugar beet, and is made by a process of clarifying and blending the extracted juices.  The longer the juice is boiled, the less sweet, more nutritious, and darker it becomes.  Molasses has a very distinct flavor.

Stevia -
     Native South Americans have used this leafy herb for centuries.  The extract from stevia is 100 to 300 times sweeter than white sugar.  It can be used in cooking, baking, and beverages.  Stevia does not affect blood sugar levels and has zero calories.  Stevia is available in a powder and liquid form.  Be sure to get the green or brown liquids and powders.  The white and clear versions are highly refined.

     I want to emphasize that there is no "evil food".  We as a society have become fanatical with our food choices causing overeating, eating disorders, binge eating, and an overall unhealthy vision of food.  If we really want a chocolate chip cookie, or fried chicken, or a burger, it is okay within an overall healthy diet.  ON OCCASSION!!!!!  It is not what we eat some of the time that is the problem; it's what we eat most of the time that makes a difference.

     Come join me on The Yancey Plan and try a new natural sweetener next week.  I am going for stevia, agave nectar, and honey.  What will be your choice?

Blessings -

Emmie

Yes - I am a hypocrite!

     Every morning I have 2 or 3 cups of coffee with 2% milk and SPLENDA!!!!  Hey - wait a minute - it's not sugar!  I NEED IT!!!  I NEED THE COFFEE!  I NEED TO FUNCTION!  IT'S GOOD FOR ASTHMA!  Right?  The news said so.  After looking at the research I have decided that I am ok with coffee.  So - that's settled - then what's the problem?  SPLENDA!!!!
     Increasingly more people have begun to understand the need to find alternatives to sugar.  This has created a huge demand for artificial sweeteners, like saccharin (Sweet'N Low) and aspartame (Equal, NutraSweet).  Although these products have been linked to serious health problems, like cancer, public demand for sugar substitutes has increased.  BECAUSE OF OUR ADDICTION TO SWEET!!!!  Yes me too - splenda in the coffee!  Splenda is the latest to hit the market or Sucralose.  It has become the nation's #1 selling artificial sweetener in a remarkably short period of time.  Splenda claims to be the perfect sugar substitute with no calories, no surge in insulin, and no side effects or long-term damage.  Some health advocates do not agree.
     Splenda is a synthetic compound discovered in 1976 by British scientist attempting to create a pesticide!!!  Yes - A PESTICIDE!!!  Sucralose is made from sugar in a patented five-step process that substitutes three atoms of hydrogen-oxygen, converting sugar into a fructo-galactose molecule.  It is a chlorinated molecule, which is basis for DDT, and can accumulate in body fat.  This type of molecule DOES NOT APPEAR IN NATURE, and therefore your body does not know how to assimilate it.  This is why it has zero calories.  Questions about the safety of this product have been raised, but it is too early to know the long term effects.  ONE CAN ONLY ASSUME THAT THIS WILL NOT ENHANCE HEALTH.
     So I am a hypocrite.  I know all of this - yet I still use Splenda in my coffee - until tomorrow!!!  I vow to all of you that I am swapping to sugar.  We do not need endless amounts of sugar in our diet, so I will use my two teaspoons on my coffee.  WOW!!  Change is so hard!  Follow us on The Yancey Plan!!!!  Change is hard - Life is good.

Blessings -

Emmie

Let there be cake!

     Today is my 41st birthday and the day started out great!  Coffee in bed, breakfast cooked by my sweet husband, and a terrific lunch with my friends!  I decided to have my favorite desert for my birthday - key lime pie - delivered by my good friend Mary!!!  What a perfect day!!!  Let me go on record that I believe in the 90/10 rule!!!  Eat clean and healthy 90% of the time - but we must indulge every now and then - like your birthday!!!  Now I am writing this while my husband cooks supper.  LUCKY ME!!!!
     My family went to Williamsburg, Virginia this spring break and had a wonderful time.  In one of the museums there was a skeleton of a woman.  They could tell by the skeleton that she was wealthy.  Can anyone guess how?  Anyone?  They could tell that she was wealthy because she only had a few teeth.  She was able to purchase sugar which was a luxury.  She ended up passing away in her 40's with only a few teeth.  Not a great future!
     I am not here today to tell you that sugar is bad for your teeth.  I am here to tell you that sugar is bad for our bodies.  It is a NONFOOD!  When Yancey was diagnosed with cancer we were sent to MD Anderson to meet with an oncologist.  The first thing he told Yancey was to GET OFF SUGAR.  Sugar FEEDS cancer.  Wow!!!  Don't we all have unhealthy cells in our body?  Could sugar feed all of those cells?  Aren't chemo patients supposed to have ice cream and milk shakes?  NO!!!
     I will spend more than one day on this topic but let's consider the words of William Duffy, author of Sugar Blues.  "Like heroin, cocaine, and caffiene, sugar is an addictive, destructive drug, yet we consume it daily in everything from cigarettes to bread."  And consume it we do.  The United States is the largest consumer of sweeteners and one of the largest global sugar importers.  The average American now consumes more than 100 pounds of sugar and sweeteners per year.  
     Addictive?  Aren't you overreacting?  Sugar is addictive because eating even a small amount creates a desire for more, and suddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings, and fatigue.  Don't believe me?  Try getting off sugar for one week and then let's talk.
     Today sugar is in all of the usual places - candy, cookies, key lime pie!  But you will also find it in canned vegetables, baby food, cereals, peanut butter, spaghetti sauce, bread, etc.  Sometimes it is in fancy language - corn syrup, dextrose, maltose, glucose, or fructose.  Even "so-called" healthy foods have sugar.  Ever looked at the label of a Clif Bar?
     Refined table sugar (sucrose) lacks vitamins, minerals, and fiber, and thus requires extra effort from the body to digest.  The body must deplete its own store of minerals and enzymes to absorb sucrose properly.  Instead of providing the body with nutrition, it creates deficiency.  This toll on the body can cause havoc on our blood sugar level - causing excitability, nervous tension and hyperactivity - and then our sugar drops - causing fatigue, depression, weariness, and exhaustion.  This is what we feed our kids?  No?  How many of us send our kids to school with Lucky Charms?
     Remember the 90/10 rule.  A treat every now and then is great!  Eating sugar, cookies, cakes, crackers, processed foods, and dextrose, maltose, glucose, fructose, etc.  is not what our bodies need to be healthy.  Cancer patient?  Lay off the sugar.  Eat what God made.  Fruits, vegetables, whole wheat, lean meats, and foods in their most natural form.  Don't want to punish the kids?  Then lay off the junk!!
     Noone said this would be easy!  Come join me in The Yancey Plan!  Not only for our health but for our families!  And remember - on your birthday - let there be cake!

The #1 Thing to give up for better health!!!

     I wanted to blog about something different today but Yancey wanted me to talk about smoking.  SMOKING!!!!!  It has such a powerful hold on so many people.  Yancey gave up Merit's the day he found out he had cancer.  He wants you to all know that he still wants one - he drafts every chance he gets!  Drafting?  Walking behind a smoker in order to get a whiff!  We know this is the one most important thing to give up if you are a smoker, weekend smoker, drinking smoker, etc.  I myself have food issues not smoking.  I encourage any smoker to quit NOW!!!!
     The National Cancer Institute says that smoking is the leading preventable cause of death in the United States with 438,000 deaths or 1 out of 5 people in a year.  38,000 deaths are due to second hand smoke.  Smoking increases the risk of throat, mouth, pancreas, kidney, bladder, and cervix cancer.  Lung cancer?  90% of men and 80% of women who die of lung cancer were smokers.   Smokers are 6 times more likely to suffer a heart attack!     OK - this is not enough?  You also have bad breath, yellow teeth, smelly clothes
stinky cars, and leave the dinner table 10x during dinner to smoke!!!  Sorry - lived with a smoker!!
     Did smoking cause Yancey's cancer?  No.  But we do know that we should take every precaution in order to care for our bodies BEFORE we get sick.
     I challenge all of you smokers to make an effort to throw out those nasty CIGS once and for all!!  Yes your family will complain, and yes you will be grouchy, but you will be saying YES TO LIFE!!
     On the family front - healthy meals are a challenge.  In order to stay accountable - we are having stuffed bell peppers, salad, and broccolli for supper.  I can already hear the gagging children.  Oh well...there is always breakfast:)

 Blessings -

Emmie Jernigan

What is "The Yancey Plan"?

     After much thought I have decided to blog about our family's experience into healthier living.  We are a family with three active boy's and busy lives.  We were brought to a sudden stop recently when my husband was diagnosed with inoperable liver cancer.  My own father died of Multiple Myoloma, a bone cancer, when he was only 58.  My own answer to stress and trauma is stress eating - and I don't mean eating broccoli.  I now realize that my own children will be watching me to see how I handle this situation. I choose to be healthy and a good example.  I also choose to help my husband conquer his disease with a healthy lifestyle and eating.  Why not blog about it so that perhaps this journey will be useful to someone else?

     I asked my husband permission to use his name in my plan because there is such an important link between lifestyle and cancer.  I feel it is important for my own children to become aware of this link so that they are better able to defend themselves from this disease in the future.  Are we avoiding cancer by having a healthy lifestyle?  Perhaps not.  But we are giving our bodies an important advantage in resisting disease.

     I do believe that this journey will be the hardest one of my life.  I cannot help but believe that God intends for us to help others around us and we can only do that by sharing our journey in all honesty.  Please be gentle on my thoughts, spelling, and honesty.  I can only do my best.

     I am reading a book by Max Lucado "Out Live your Life".  After reading this prayer that I will share I felt compelled to begin this blog.  Perhaps this is my plan.  Perhaps it is not.  I only pray that it will reach one person and be helpful.

     "O Lord", what an amazing opportunity you have spread out before me - a chance to make a difference for you in a desperately hurting world.  Help me to see the needs you want me to see, to react in a way that honors you, and to bless others by serving them gladly with practical expressions of your love.  Help me be Jesus' hands and feet, and through your Spirit give me the strength and wisdom I need to fulfill your plan for me in my own generation.  In Jesus' name I pray, amen."  Max Lucado

Blessings -

Emmie Jernigan