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We Remember Them

1/25/2016

I share this in honor of my friends whose daughter Keira would be turning 4 this February. I've read these words at SIDS memorials and conferences and although I believe the author is unknown, the words always resonate so deeply with me. The images are mine - from the neighborhood we share with Keira's parents.

"At the rising of the sun and its going down, we remember them.

At the blowing of the wind and in the chill of winter, we remember them.

At the opening of the buds and in the rebirth of spring, we remember them.

At the blueness of the skies and in the warmth of summer, we remember them.

At the rustling of the leaves and in the beauty of autumn, we remember them.

At the beginning of the year and when it ends, we remember them.

As long as we live, they too will live: for they are now a part of us, as we remember them.

When we are very weary and in need of strength, we remember them.

When we are lost and sick at heart, we remember them.

When we have joy we crave to share, we remember them.

When we have decisions that are difficult to make, we remember them.

When we have achievements that are based on theirs, we remember them.

As long as we live, they too will live: for they are now a part of us, as we remember them."

Sending hugs to you, my friends. Be gentle on yourselves in the days, weeks and months ahead.

Lorie

A view out over the valley - where our daughter lived her life.

Angel face rose, in memory of our daughter

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Nutrition and Lifestyle Support Before Surgery

1/19/2016

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Lately, I've been hearing of many friends and family who will be undergoing surgery in the near future. If this is you (or someone you love), I'd like to share with you a few nutrition and lifestyle suggestions for the week prior to surgery. These pre-surgery recommendations are intended to help boost your immune system and possibly allow you to recover from surgery more quickly.

Lifestyle

Get plenty of sleep! And that means 8 or 9 hours a night. This is difficult for many people and I'd be happy to strategize with you on ideas for improved sleep.
Reduce stress and avoid extra obligations.
Ask your doctor if excerise is recommended.
Ask your doctor which of your medications should or should not be taken prior to your surgery.

Diet & Nutrition

Some foods can impact how we react to anesthesia and our bleeding time. You may want to avoid potatoes, tomatoes, eggplant, flaxseed, garlic, green tea, ginkgo and ginger in the week prior to surgery.
Sugar supresses the immune system, so avoid high sugar foods and products where sugar is one of the first three listed ingredients. Consider replacing sugar with xylitol. (Xylitol is a safe and natural sweetener, from birch tree bark and corn husks. It tastes and looks like sugar, but contains 40 percent fewer calories and does not raise insulin or blood sugar levels, nor does it feed intestinal yeast.)
Eat plenty of clean protein, including meat, eggs and fish.
Balance your intake of fish and red meat (fish contains Omega 3's, which thin the blood, while red meat contains arachidonic acid, which thickens the blood).
Keep up your antioxidant levels by getting at least 7 servings of vegetables (and fruit) each day. PaleoGreens and PaleoReds are two of my favorite ways to add an extra daily punch of nutrients, simply by adding to my water (I like 1 tsp of each in a large blender bottle, but you can adjust based on your taste buds).
Drink at least 64 ounces of fresh, clean water each day.
Avoid or limit caffeine, alcohol, MSG and aspartame.

Supplement Suggestions

One week before surgery, it's important to discontinue supplementing with Vitamin E, Vitamin C, B Vitamins, fish oils and all herbs.
Supplementing with L-Glutamine can be very beneficial. As an amino acid, L-Glutamine supports the immune system and digestive tract. It is very reparative and healing in the gut where it strengthens mucosal cells and can help with leaky gut and sugar cravings. Glutamine also promotes optimal muscle growth and strength is useful in preventing muscle wasting.

I hope this is helpful and you are feeling better very soon!

Lorie

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Spaghetti Squash

1/6/2016

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So, did you know spaghetti squash (also called vegetable squash) is technically a fruit? Just like avocados, tomatoes and cucumbers - it has seeds, so it's "fruit." But whether or not we call it fruit or veggie, it is a great addition to your healthy living repertoire. Not only is spaghetti squash low in calories (a cup is about 31 calories), it also contains Vitamin A, beta-carotene (a precursor to Vitamin A), potassium and folic acid.

But what I like best is it's easy to make, filling, and can "substitute" for other less-healthy foods you may be craving. Here are a few ideas:

Eat straight from the oven, adding a little more salt or pepper if desired. This is a healthy, reasonably low calorie treat that "feels like" a starchy carb (like potato, pasta or chips) but isn't!
Spaghetti squash is - surprise - a great replacement for pasta. Simply substitute the squash for your pasta and cover with marina sauce (with meat or not, but do add lots of veggies too for an extra nutrient punch).
Shape the cooked spaghetti squash into small patties and voila you have squash hash browns.
You can also reserve the seeds and bake them just as you might pumpkin seeds.

Below is how I made spaghetti squash this morning (plus a photo to hopefully tempt you!)

Easy Spaghetti Squash

With sharp knife, cut 5-6 small slits into spaghetti squash
Microwave on high for 4-5 minutes to soften
Let cool til able to handle
Cut spaghetti squash in half lengthwise
Scoop out center seeds (you may want to reserve seeds for later - they're similar to pumpkin seeds)
Brush olive oil all over inside of spaghetti squash (about one tablespoon total) and season with sea salt and pepper (or other seasonings)
Place face down on baking sheet
Bake in pre-heated oven at 350 degrees for about 30 minutes
When cool enough to handle, use a fork to separate strands of spaghetti squash
Enjoy!

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We Remember Them

Nutrition and Lifestyle Support Before Surgery

Lifestyle

Diet & Nutrition

Supplement Suggestions

Spaghetti Squash

Easy Spaghetti Squash

Lorie Gehrke, NC

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