Fat Bombs

These are wonderful snacks for a sweet treat when striving for ketosis.

FAT BOMBS

1.    12 cup almond butter.

2.    12 cup unrefined coconut oil.

3.    3 tablespoons cocoa powder.

4.    ¼ C Coconut flour

5.    3 tablespoons heavy whipping cream.

6.    2 tablespoons Pyure (sugar substitute)

7.    12 teaspoon vanilla.

8.    1 pinch salt, to taste.

Melt the almond butter and coconut oil in a saucepan. Add in the cacao powder, coconut flour, and stevia, and mix well.

Let the mixture cool and then form 10-15 ping-pong sized balls from the mixture. Stick an almond into the middle of each


Just make sure to store these in the fridge as they will melt quickly at room temperature.

Exercise Element # 3

Taking my post on procastination and baby steps to heart, I decided to try for two minutes, as a starting point, working on a skill I perceive I have lost. Skipping. Holding onto a shoulder high bar, for support, I simply attempted to hop, alternating… one foot at a time. At first, neither foot would leave the floor. But after numerous attempts, I could tell my left foot was lifting slightly from the floor. My right leg drags more when I walk, so it was no surprise that it was even slower to respond, but by the end of my two minutes, I thought I felt a little separation. Goal for today … three minutes. I saw a minut improvement. 🙂

Parkinson’s is unique … as symptoms seem to fluctuate greatly with the level of attentiveness you’re giving to the task at hand. Therefore, your exercise program needs to incorporate activities that make you multitask and challenge your mind and body at the same time. There are a variety of ways to do this. Playing games with a variety of rules, layers, tasks and challenges is a great place to start. Also incorporating exercises that are new to you where you have to concentrate fully on learning the form and execution is wonderful when it comes to strengthening mind-body connection .

What follows is from Sarah from Invigorate:

Element # 3: MENTALLY Challenging 

Multitasking can become a real challenge for the Parkinson’s brain which is why it’s crucial to practice it on a regular basis (well before you need to use it!). 

This can be most easily done by adding some mental challenges on top of exercise you’re already doing. 

Whether it’s walking, swimming, doing your PWR!Moves or LSVT exercises, simply add a few of the challenges below:

Counting backwards by 6s
Naming objects in your environment
Listing items in the category (ie. authors, states, vegetables, NFL teams, etc.)
Toss and catch a small tennis ball or juggling scarves like bees…what other ideas can you think of?
*Key: Aimed to maintain your pace and form– the tendency is to slow down!

Does your current program challenge you? Could it challenge you more? 

Remember: Embrace the change that the challenge brings!
 
 

Exercise Element #2

I attended a Zumba class on Saturday. I took my exercise poles with me.. to ensure I didn’t loose my balance. My attempts to follow the routines verified, my coordination is poor… I can’t skip or even do a little hop, but at least I enjoyed the social interaction.

I perceive I need to set aside more segments of time for daily exercise, one to focus on strength, one to focus on hands, one to focus on coordination, one to focus on posture, etc… if I am going to beat the odds.

[But taking a clue from yesterday’s post.. on procastination & baby steps.. I’ll take my time as I build onto my protocol]

Having a program that is physically challenging means that your muscles get tired, you get out of breath. It’s not comfortable. It’s hard but it doesn’t hurt. There’s a difference! Tell me if this is you…

You’re working out and you stop to think: “This is so hard! Can’t it be over yet???”

Sarah, of Invigorated says, “You’re entitled to a few complaints here and there!” But know this: “If it’s not challenging you, it’s not changing you!”

Element # 2: PHYSICALLY Challenging

“This can be a powerful affirmation if embraced and taken to heart… and is a KEY element to an effective Parkinson’s exercise program.”

“And it requires challenge. After all, why would it need to change if you can already comfortably accomplish the task at hand?”

“Your brain is wired to survive. This means it adapts when you’re trying to do something that you aren’t great at doing. It makes you stronger, faster, more observant of your surroundings. It helps you thrive.”

“This is why a physically challenging program is so important. Most of the time you can tell you’re working hard if your heart rate is up, at you’re slightly out of breath, and you can’t sustain that activity indefinitely.”

 

 

*Please Note: Be sure to check with your healthcare team before boosting the intensity of your exercise program. 

Procastination – Baby steps

I like this strategy because it nearly makes it impossible to procrastinate. When I look back at all the times I’ve procrastinated, it was always related to getting overwhelmed. When you haven’t even started something, the end result seems a million miles away.

From the blog of Darius Foroux :

“Forming a new habit is hard. I don’t have to tell you that. We all know how difficult it is to live a … healthy life. If it were easy, everybody would do it.”

“We also know that our chance of succeeding is much higher if we start small, right? It’s common sense. “Don’t take on too much in the beginning — you’ll have more reasons to give up.” So goes the advice, which is solid. I’m not going to argue with that.”

“But far too few people actually start small. In fact, I see more people starting big than starting small.”

“Why is that? I think we can get too excited about making a change or doing new things. When we dream about making a change in our lives and start believing in it, the excitement usually takes over. That’s why we end up doing too much too soon.”

“But how can I prevent myself from getting too excited?”

“To be clear, I don’t think excitement is bad. You need energy to make a change. And it’s great to be fired up about achieving something in your life. Always remind yourself that you want to stay fired up. Because when things get hard, we can lose that fire.”

“So when you start forming a habit (writing, working out, reading, eating healthy) or learning a new skill, remember that it should not feel like a challenge. The activity should be easy. If that’s not the case, we all procrastinate — even the most self-disciplined people do that.”

“When you start something new, it’s not about your results. When I started getting daily exercise, I didn’t care what type of exercise. I just wanted to make sure I did it.”

  • Wrote for 4 minutes? Great — you did it.
  • Went for a 20-minute walk? Great — you did it.
  • Read a book for 2 minutes? Great — you did it.

James Clear, the author of Atomic Habits, which is about changing your life by forming small habits, writes about this idea in his new book. I like how he removes all barriers for starting a habit. He writes:

“A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy. What you want is a “gateway habit” that naturally leads you down a more productive path.”

“Remember, the action itself is not easy. But as James says, the first two minutes should be easy. And what you’ll find is that you can scale down nearly any habit or activity into a two-minute version.”

  • Want to read every day? Read one page.
  • Want to meditate every day? Sit in a meditation position.
  • Want to study for an exam? Open your book.

Bite off too much and “you end up saying, “I give up.” So instead of focusing on the BIG outcome, focus on the SMALL start. Look at what you want to achieve in your life. Then, look at what habits will make that happen.”

“And then what?”

“The goal is not only to get started — it’s to keep going. Nobody wants to read one page a day for the rest of their lives. To me, this strategy is all about getting used to doing something every day.”

“Look, changing your lifestyle is not an easy thing. Let’s say you’ve been living in a certain way for 30 years. What do you expect? That you change overnight? You and I both know that it takes time. So we should change our perspective accordingly.”

“Your first priority should always be to form the habit — something you do regularly. And remember: Habits are not about result. You should only care about what you did today .”

“Life is a competition with yourself — not others. And if you want to win, you must make it easy for yourself.”

 

Exercise Element #1

Sometimes reading through what you should be doing and knowing how to put it Into practice can be two very different things. John just asked me what I was listening to… and I responded “watching someone doing exercises on youtube.” Even if I KNOW exercise is key.. I’m reminded of the saying… ‘I love work, I can watch it all day.’

[I NEEDED THIS pep talk by Sarah of Invigorated.]

It’s as important if not more important than taking your medication. You wouldn’t miss a dose of your medication, and you should prioritize exercise the same way. Medication helps with symptoms in the short-term, but exercise is the only treatment method shown to improve symptoms for the long term.

When you use BIG movements, you’re working specifically to counteract the small, slow movements that come with reduced levels of dopamine. Consciously retraining your brain in large ranges of motion starts to create new movement patterns and changes the way your brain sends signals to your body. This is called neuroplasticity and requires lots of practice, practice, practice!

Element # 1: BIG, POWERFUL MOVEMENTS

When you use these types of movements, your working specifically to counteract the small, slow movements that come with reduced levels of dopamine. 

Make your movements big and powerful:

Remember: Information is great, but to get results you have to take action!

KNEELING EXERCISES:

Remember: You significantly increase the power of your body’s dopamine when you exercise effectively! So, get out there and get moving! 

Flourless Sprouted Grain Bread

While flourless it contains gluten. This recipe was found at the site: PDOnTheMove.com

Makes: 8-12 servings       Total time: 1 day grain soaking, 20 minutes to mix, 3 hours rising, 1 hour baking

Sprouted Grain Bread
Sprouted Grains
Blended Sprouted Grains

Ingredients:

  • 1 cup rye berries
  • 1/2 cup barley berries
  • 1/2 cup spelt berries
  • 2 teaspoons baker’s yeast
  • 1 cup water
  • 2 tablespoons olive oil
  • 1 tablespoon dark molasses 
  • 1/2 teaspoon salt
  • Coconut oil, or other oil, to grease bread pan
  • Sunflower seeds, sesame seeds, chia seeds, garlic powder to taste (topping)

Directions:

  1. Combine rye, barley, and spelt berries in a medium-sized bowl. Add water so there is at least 1 inch of water covering the grains. Cover, and allow grains to sit at room temperature for approximately 24 hours. 
  2. Once your grains are ready to be used, prepare yeast. Heat 1 cup of water to approximately 100°F (it should feel warm to the touch, but not uncomfortable), and add yeast. Stir, and allow to sit 5-10 minutes. 
  3. Meanwhile, place sprouted grains in a blender. Blend until grains are well chopped ~1-3 minutes, depending on your blender. Add olive oil and molasses, and mix until well blended. 
  4. Move the chopped grains to a bowl (can be the one you sprouted them in), add yeast and water, and mix well with a spoon or rubber spatula. Cover with a thin towel, and allow to rise 2 hours in a warm location.
  5. After 2 hours of rising, add salt, mix well, and transfer to a well greased 9-inch bread pan. Cover with a thin towel and allow to rise another hour. Preheat oven to 375°F.
  6. After 3 total hours of rising, add any toppings you want, and bake for 45 minutes to 1 hour at 375°F. 

A Newly found resource

I discovered a website tonight at PDonthemove.com The creaters have parkinson’s and claim… “To fight Parkinson’s effectively you must know it. But, in order to know it, you must have it.” 

The website is FREE for you to use and enjoy. It is filled with workouts, exercises, and recipes. [They do offer consultations for a fee.] I have cut & pasted philosophy from their intro. I will post their Flourless Sprouted Grain Bread recipe. I am excited to try it.

“Cure or not, there is a lot that can be done to make Parkinson’s more manageable, tolerable and controlled. But, it’s not as easy as taking a pill. It requires tremendous patience, discipline and personal resolve. Generally, there is a huge gap between your needs and what most neurologists can provide. Caring for a person with PD requires a personal connection, observation and time.., time that most of today’s doctors simply do not have “

” After twelve years of searching for ways to live better with Parkinson’s, it is my duty to point out the inconsistencies and lack of useful knowledge that permeates PD’s eco-system. PD is so much more than a gradual loss of mobility and cognitive function. Every person that I work with presents his or her unique set of challenges and symptom variants that must be observed and evaluated on individual basis.”

“Living with Parkinson’s and finding the right way to combat the inevitable onslaught of worsening symptoms is the kind of education you can’t buy It is in the details of living with it every day, of understanding your triggers, of focusing on your physical condition that makes the difference. It’s not enough to do a few squats, punch a heavy bag, take a dance class or eat fava beans in obscene quantities. The sum of many different, daily activities determines the success of any personal quest to fight PD. You must be physically active, eat right, monitor and manage your stress. “

“These days, the web is abuzz with catchy words, such as neuroplasticity — the ability of the brain to change throughout an individual’s life. How does that help a person with PD? Is being able to move normally doing a previously acquired skill neuroplasticity? How do we enhance neuroplasticity, and utilize pathways that circumvent the challenges Parkinson’s poses? These questions are often misunderstood, or simply ignored. To effectively generate the creation of fresh neural-pathways that bypass the affected areas of the brain, you must analyze the weakened movement and create a variation that can be performed correctly and repeatedly to allow the formation of a strong signal that is unaffected by PD. This signal may be existent already, but strengthening it, making it into a habit, is key.  It is almost like learning or inventing a new language. Shuffling gait, freezing, Dystonia, Dyskinesia and many other issues become manageable, only because the movement has been altered, sometimes very slightly. The puzzling question is, what is that new movement, or a variation of movements? It’s impossible to answer that question broadly because in order to understand what particular new movement may be helpful requires observation and experience to key in on the subtleties of each individual case. “


“Same goes for nutrition. Telling someone to eat right is a good advice, but for a person with PD you better come up with more than just EAT RIGHT…
Again, the right advice can only be based on thorough observation and evaluation of each individual person. Dietary modifications will only work if a person with PD has the discipline to accept the necessary changes and is determined enough to allow for the new nutritional guidance to do its work.”

 
“We help people by focusing on the subtleties of their symptoms and we offer solutions based on personal experience and knowledge accumulated over the last twelve years of living with PD 24/7. We do not simply guess how to help anyone to feel better. We work to demystify the most important truths about PD, so that you too can reclaim lost or compromised abilities.”

Strategies for eye care

May 2017,         I complained…”Something is wrong with my eyes.”  For the past three yearly exams, when I receive the glasses, everything seems ok.  But then I find I have so much trouble focusing, I find myself unable to read things like name tags , seeing everything in a blurr. Texting was becoming nearly impossible. Auto correct just added to my embarrasing typos.

Then, last year, I finally was referred to an Eye Dr, who determined my difficulty in seeing was caused by Oblique double vision.  They pointed out I have an accompanying tilt to the right…akaPisa Syndrome.  I could no longer use bifocals and transiitioned to using reading glasses with a prism and single vision glasses for longer distances.

This was the diagnosis which led me to discover, in my internet research, the first clue that led us towards the diagnosis… “…indicates oblique double vision & Pisa syndrome is a rare clinical entity usually associated with underlying neurodegenerative diseases such as Parkinson’s disease and Multiple System Atrophy.”

Today, I returned for my annual eye exam… the prescriptions needed tweaked. [and I found out our insurance only helps with eye wear once every two years. 😦 ]

Because my facial feelings are diminished, I do not blink frequently…and I don’t remember to use eye drops regularly, because I don’t realize they are dry. He gave me a strategie… to have four bottles of lubricant eye drops… placed strategically, where I’ll see them to be reminded to put drops in my eyes a minimum of four times a day.

He also told me I have an eye infection (who knew?) My instructions are to wash my eyes with baby shampoo and then put a salve on my eyes as I go to sleep.

I share the Doctor’s advice, for the benefit of others who also forget to blink.

Blood Pressure

It appears, from my research, a problem often experienced by people with a Parkinson’s diagnosis is fluctuations in blood pressure. Fortunately, it hasn’t become an issue for me, yet… still, for my friends.. I wanted to post what I found…

Again.. from the article on fatigue… from The Invigorated.

Out of sight, out of mind. Such as it is with blood pressure.

If you’re chronically fatigued or exhausted, and not tracking your blood pressure regularly, you could be missing a huge piece of the energy puzzle.

If you feel woozy, exhausted, fatigued, heavy, or lightheaded you may be combating Orthostatic Hypotension (OH).

OH is a sudden drop in blood pressure when you change positions due to blood rushing away from your head into your extremities. It typically occurs while going from laying down to sitting up, or sitting to standing. It can contribute to falls and may happen after meals (called “post-prandial” hypotension) when all the blood is rushing to your digestive system.

If this is you, consider slowly changing position, staying hydrated, and wearing compression stockings to keep blood from pooling in your legs.

When your blood pressure is chronically low, you can have reduced blood flow to your organs and brain – something called Chronic Hypoperfusion.

It’s no surprise that this can make you feel drained.

While hypoperfusion takes a multi-faceted approach, the very best thing you can be doing is staying properly hydrated so your blood pressure stays elevated and within normal limits.

salt.jpg

No matter what your issue is, if you’re not hydrated you’re making everything worse!