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While I have been home I have been going through various things and some things were pertaining to my mom- she had COPD, sarcoidosis, congestive heart failure, insulin issues etc especially in the later years before her passing-- she's a big reason for my journey towards becoming a nutritionist. I am not quite to the point of being a nutritionist yet-- but I have made it to being a nutrition intern. Hoping she is seeing this and is proud-- wish I could still be helping her along with others but I think she would be excited to know I am at least still trying to help others..
Well, it's an understatement when I say how emotional some of these things are but I thought I would share some of the things in them such as a 7 day meal plan I used and modified for my mom weekly... We stuck towards 6 small meals/snacks with high fiber and protein. See below for examples of what we tried to follow-- Monday Breakfast: Greek yogurt with strawberries and oats. (would make a few for the week and place them in the frig for whenever) Snack: Baby carrots with homemade hummus Lunch: Whole-grain sandwich with precooked turkey beast sliced and vegetables (her favorite was baby spinach-there would be quick to grab sandwich baggies prepped without mayo or mustard- and no lunch meat-- the meat would be from grilled or cooked skinless chicken breast sliced for sandwiches or baked turkey beast sliced etc.) Snack: Homemade Chocolate Protein bar Dinner: Homemade chicken salad with celery, ranch dressing. Snack: A piece of fruit or cup of fruit for dessert (orange or kiwi or berries such as a medley of strawberries, blueberries, blackberries and raspberries. Tuesday Breakfast: Oatmeal with raisins, walnuts and cinnamon. Snack: Small apple with nut butter (she loved apples and it was usually peanut butter low sodium) Lunch: Leftover chicken salad from the night before. Snack: celery with cream cheese Dinner: Salad with tomatoes, grilled chicken and cheese with Italian dressing. Snack: Smoothie (usually pre-made sandwich baggies (fruit and/or veggies) for quick to grab then all that would be need is almond milk or juice) Wednesday Breakfast: Omelet with veggies (peppers, baby spinach), and tomatoes. A piece of fruit. Snack: Small banana with nut butter (peanut butter low sodium.. but there are others out there) Lunch: Whole-grain sandwich, with leftover grilled chicken, cheese and fresh vegetables (baby spinach usually-- it was a favorite). Snack: Homemade Chocolate Protein bar Dinner: Meat lasagna. (individual homemade lasagna containers placed in the freezer) Snack: Mixed, unsalted trail mix of nuts sprinkled on top of frozen yogurt Thursday Breakfast: Yogurt with berries and unsalted nuts or ground up flax seed or granola. Snack: A piece of fruit with cheese stick Lunch: Leftover meat lasagna from the night before. Snack: celery with cream cheese Dinner: Baked chicken, served with brown rice and vegetables. Snack: Homemade Chocolate Protein bar Friday Breakfast: Eggs and vegetables, rolled in a burrito (usually homemade pre-made in freezer). Snack: A piece of fruit with cheese stick Lunch: Greek yogurt with strawberries, oats and nuts. Snack: Baby carrots with homemade hummus Dinner: Stuffed pepper with a side salad. Snack: Smoothie (usually pre-made sandwich baggies (fruit and/or veggies) for quick to grab then all that would be need is almond milk or juice) Saturday Breakfast: Oatmeal with raisins, nuts and cinnamon. Snack: Small apple with nut butter (she loved apples and it was usually peanut butter low sodium) Lunch: Whole-grain sandwich with vegetables. Snack: Baby carrots with homemade hummus Dinner: Homemade pizza topped with cheese and vegetables Snack: Homemade Chocolate Protein bar Sunday Breakfast: Omelet with veggies (peppers, baby spinach), and tomatoes. Snack: A piece of fruit with cheese stick Lunch: Leftover pizza from the night before. Snack: Smoothie (usually pre-made sandwich baggies (fruit and/or veggies) for quick to grab then all that would be need is almond milk or juice) Dinner: Grilled chicken, with vegetables and a small baked potato. Snack: Mixed, unsalted trail mix of nuts sprinkled on top of frozen yogurt Please note she didn't always follow above especially towards the end but she tried as much as she could... plus there were foods we had to avoid because they caused bloating and gas which would make eating for her uncomfortable like beans, broccoli, onions etc. Lastly, some tips we learned along the way-- -Choose foods that are easy to prepare. Save your energy for eating, otherwise you might be too tired to eat-- definitely made sure of this while making sure less sugar, processed foods and low salt options were eliminated. -Ask your family to help with meal preparations or other tasks too-- This was a hard one for my mom-- we tried to make sure she was as independent as she could be but when she couldn't we were ready to help but getting her to ask was very hard.. so please ask family and/or friends for help-- it's okay to do so when you need it. This was one thing we worked on all the time because it was so hard for my mom to ask for help especially what she deemed as “easy” tasks when in reality they weren't easy tasks anymore. -Check to see if you are eligible to participate in your local Meals on Wheels program. Or the various shopping programs like Instacart, Peapod etc. -Freeze extra portions of what you cook so you have a quick meal when you're too tired- definitely tried to help make sure things were in the freezer for quick meals and snacks. -Rest before eating so you can enjoy your meal. Try eating your main meal early in the day so you have enough energy to last you for the day-- sometimes mom's dinner meals were breakfast and breakfast were dinner... it helped to make sure she was getting everything necessary for the day. -Don't drink 30 minutes to an hour prior to meals and don't drink during meals-- save fluids for after meals/snacks or in between so that you get the necessary nutrients – another aspect that was hard for mom but we worked on it especially when she could only have 64 oz daily (CHF). -Also putting down your fork or spoon in between bites so you are mindful and in the moment helps with slowing down one's eating. -Making sure airways are clear and sitting up while eating is also a key point in lessening pressure on the lungs while eating. Well, that's all I have for today... will continue to dig through what I have and research for more... Hope this helps and finds you well. With Gratitude, Linnette Johnson, MS, MA Integrative Functional Nutrition Intern Health & Wellness Coach 5 Elements Coaching LLC
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Watching and reading the news... CDC is re-looking at their advisement about wearing masks and with a shortage here is a washable and reusable option... Items needed- bandana and hair ties or something similar.. Thanks to my spouse for his help with this idea, design and modeling... Disclaimer: not FDA or CDC approved but may be better than nothing... Over the last 4 days I completed my final paper for my non-clinic class which was allotted two weeks.. lol..
Normally it would have taken me those allotted two weeks.. However, even if I got a zero on the paper-- I would still pass the class with an 84%.. Monday 04/06 12:20pm is my clinic exit interview and last requirement... which I know based on everything else required in the class (all graded by the way)-- I passed.. just have to make the interview to make it official then receive my degree... Sharing some positive in my life... What are some positives in your life?? Reminds us that it's okay to still be human with a spectra of emotions right now... So how are you doing? Really would like to know....  I have been having a few off days... Feeling sluggish and fatigued beyond measure...along with asthma flares... makes things hard and I have to push extra hard to get things done when this happens ..
Well it came to a head today...it was so bad today that I barely got out of bed... When I get like this I feel even worse cause I feel guilty about being so anti-social...and at the same time I can't help this... It doesn't occur often but when it does it hits hard... No its not the corona virus...no fever, no cough etc.. No...I have Hashimoto's (autoimmune) and PCOS (metabolic)...plus asthma..all things that are at play right now...mentioned in my introduction video the other day... Furthermore, I had some blood work that showed I was having iron deficiency issues...started the OTC treatment along with making sure my food intake increased with iron rich foods too... B12 was fine and so were my thyroid levels (Hashimoto's) and female hormones/insulin levels (PCOS) etc...however I see more blood work in the near future to make sure other changes aren't needed... At first the change was great...felt energized and probably over did stuff... Now I'm feeling the affects... Hoping to gain some balance soon...doing some self care currently by resting, eating healthy, drinking water and maintaining the required wash hands and social distancing... Well, I wanted to let you know..Im still here and will be back little by little... See even a Nutrition Intern and Health & Wellness Coach has health and other issues that occur in life that can knock them for a loop too.. With all that said.. How are you doing today?? In all that's occurring don't forget to take care of yourself and your family whether blood or not... With Gratitude Linnette Johnson MS, MA 5 Elements Coaching LLC |
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