Month: May 2024

Simple Steps to Improve Brain Health and Reduce Risk for Alzheimer’s Disease and other forms of Dementia

Featured by stephsimply, posted in Recipes

with Tasty Thai-style Recipe to get you started

“A healthful, whole plant–based diet appears to yield the greatest risk reduction.”—The Journal of Alzheimer’s Disease (published December 2023)

Photo by Kindel Media on Pexels.com

The statistics of Dementia 🔢

According to the World Health Organization, over 55 million people globally suffer from some form of dementia, and approximately 10 million new cases are identified each year. Of these cases, 60-70% of them will be identified as having Alzheimer’s Disease.  Additionally, women are most affected by dementia either directly or indirectly as a caregiver.

Family history and genetics are one obvious risk factor for dementia, but there are other contributing factors.  These include: age, head injury, high blood pressure, high cholesterol, cardiovascular disease, diabetes, smoking, social isolation, stress, and excess alcohol intake. As a further consideration, recent research points to the fact that a person’s diet can either increase or decrease risk of developing AD, and this is exciting news, especially on a personal level.

Family History of Dementia 👵🏼 👴🏻

From a family lineage perspective, I am at high risk for developing some form of dementia, including Alzheimer’s Disease (AD).  My maternal grandfather (and his mother) suffered from AD, and my paternal grandmother lived with a form of dementia in her final years. This is of great concern to me for obvious reasons, but especially for my daughter. She is an only child, and I do not wish for my final years to be such a heavy lift for her without the support of siblings.

Therefore, I try to stay up to date on the latest developments for prevention as well as treatments. While there are dozens of promising treatments for AD currently researched around the world, at the time of writing this piece, there is still no known medical treatment to slow or stop the progression of AD.  It is considered fatal.

Dietary Habits can reduce or Increase Risk 🥦🍎🫛🍑

However, The Journal of Alzheimer’s Disease published, in December 2023, a comprehensive review of three decades worth of research that points to evidence that “dietary factors play important roles in the risk of AD.”  This review reveals that the dietary practice of reducing meat consumption, and increasing whole, plant-based food decreases one’s risk for AD.  Specific dietary approaches, such as MIND and DASH, appear to reduce one’s risk for AD  40-50%. However, the greatest reduction risk was found among those who did not include meat in their diet, and instead focused on whole grains, legumes, nuts/seeds, and plenty of fresh fruit and vegetables.

Photo by Centre for Ageing Better on Pexels.com

Lifestyle Habits that Reduce Risk of Dementia 🚶🚶🏽‍♀️

In addition to diet, there are other lifestyle habits that are also believed to reduce one’s risk for AD.  These include:

  • Not smoking
  • Daily physical activity for approximately 30 minutes per day
  • Maintaining a weight that is healthy for you
  • Consistent quality sleep, 7-8 hours worth
  • Social engagement
  • Mental/cognitive engagement
  • Limit alcohol consumption
  • Protection of head and protection from falls
Photo by Caio on Pexels.com

The Joy of a Plant-based Diet🍓🍆🫐🍠

Personally, I adopted a mostly whole food, plant-based diet nearly fifteen years ago for other health reasons. However, if eating this way also reduces my risk for AD, it is further motivation to continue.  

One of my greatest discoveries about a whole food, plant-based diet is that there are so many tasty ways to prepare foods.  I never feel deprived because my meals are full of an abundance of colorful, flavorful, and satiating foods.  A great example is the dip recipe below.  This peanut dressing/dip is beyond good!  It is tasty on salads (as shared here), but it is also wonderful mixed into stir-fry as a sauce, drizzled over a bowl or pasta recipes, and it makes a savory dip worthy for a crudités platter for a holiday cookout or social gathering.

Customizable REcipe🥗

The recipes below can easily be modified to suit personal taste or dietary preferences. For example, the peanut butter can be replaced with almond, cashew, or sunflower seed butter if desired.  The salad ingredients can be adapted too.  Don’t like cabbage?  Use all romaine.  Not a fan of asparagus?  Eliminate it.  Rather use red onion over scallions?  Go for it.

Anyway you prepare them, these recipes can be one tasty way to increase your consumption of healthful, whole, plant-based foods. Even if you are not willing to give up meat, research supports that consuming less meat and more plants will still provide some preventative measures against AD. Who knows? With the power of this type of research, you might even decide to try a few more recipes and incorporate even more plants into your diet! And the more you add, the more your body will benefit!

From my home to yours, here’s to your health, and especially preventing all forms of dementia to the degree possible! 

Recipes inspired by: Three Little Chickpeas, This Healthy Kitchen, and Detoxinista

Peanut Dressing/Dip (Thai style) (gluten free)

Ingredients:

½ cup natural peanut butter 

3 tablespoons tamari, liquid aminos, or soy sauce

2 tablespoons fresh lime juice

2 tablespoons maple syrup, honey, or agave

1 tablespoon rice wine vinegar

½ inch grated fresh ginger OR 1 ½ teaspoon ginger paste OR ¼ teaspoon ground ginger

1 teaspoon garlic powder

1 teaspoon onion powder

¼ teaspoon crushed red pepper or 2 teaspoon sriracha

3-5 tablespoons of water

Directions:

Either whisk together or use blender to blend all ingredients, gradually adding in water until reaching desired thickness, using less water for dip and more water for dressing 

Thai-style Salad (gluten free)

1 heart romaine lettuce, roughly chopped

3 cups slaw mix OR red & green cabbage, roughly chopped

1 red pepper, chopped

3-4 green onions, chopped

½ cup shredded carrots

½ cup fresh cilantro

5-6 stalks asparagus, chopped, optional

½ cup chopped peanuts or cashews, optional

Directions:

In a large bowl, toss together chopped lettuce, cabbage, red pepper, and green onion with shredded carrots.

Heat asparagus in microwave for 30-40 seconds and toss into salad

Drizzle with desired amount of dressing and top with chopped peanuts or cashews, if extra crunch is desired.

Makes 2 large servings or 4 small servings.

Store leftovers dressing in the refrigerator for up to two weeks.

See the soul and ignore the story: Lessons from a lifetime of teaching, part 1

Featured by stephsimply, posted in education

Ignore the story and see the soul.  And remember to love. You’ll never regret it.–Seane Corn

First years of teaching 👩‍🏫

Over the decades of teaching, I have accrued numerous experiences.  Several of these stand-out memories occurred during my earlier years of education.  Therefore, in honor of another school year’s conclusion, I will share some of these memories over the coming weeks, and the many lessons these interactions provided. 

My first teaching position was at Kentucky high school in the late 80s.  Newly graduated and exceptionally young, I was ready to change the world.  Like all first year career experiences, the theoretical training of a university was quite different from the reality I faced.  

I was one of five special education teachers.  Our classrooms were separated from the rest of the school.  We were part of the gymnasium facilities, and my classroom was one of three under the visitor’s side of the bleachers. 

Lines of Separation 📚

In order to get to my “classroom,”  I had to walk through two other “classrooms.”  One wall was slanted because it was the underside of the bleachers, and one wall was a rolling chalkboard separating my classroom from another.  One wall was painted concrete block, and the other side was a giant metal wall with a locked door that stored the ROTC weapons.  The desks were mismatched leftovers from a previous era, and classroom supplies were limited.

My first day of school was filled with nerves, and the isolation of my situation led me to feel even more anxious. However, there was little time to dwell on it as the students began arriving.

The Encounter 🗣️

The last student to arrive stood over six feet in height and brawny.  (I would later learn he worked as a hired-hand at various tobacco farms across the county.)  With one cursory glance, he sized me up, spit tobacco on the floor, and picked me by my shirt collar.

“You ain’t teachin’ me nothin.  I ain’t here to learn.  Only here cause it’s the law.”

His startling blue eyes conveyed his disdain for me as we locked eyes.  I knew this was a make or break moment, and I was determined to not break. So I said the most brilliant set of words.

“Put. Me. Down.”

It was an intense moment.  On the inside, I was filled with fear.  Fear I would lose my job after only one day.  Fear I was about to get hurt.  Fear I wasn’t strong enough to withstand the discipline this job would require.

Wordless Truce ☮️

Outwardly, my eyes never wavered from his.  I would not be intimidated by him.  Seconds seemed to stretch, although I am certain this was not a long moment.  However, it was long enough for me to take in the acne scars on his face as well as a few other scars that looked as if he had experienced his fair share of altercations.  His blonde curly hair was cut in a mullet.

I was acutely aware of the other students’ quiet stares taking in the situation as I once more repeated, “Put. Me. Down.”

Through some act of Divine Intervention, or perhaps the I-am-not-messing-around look in my eye, the student put me down.  I recall the way he smugly looked around at the other students as if to convey he had shown me.  

Peace Offering 🕊️

I could have taken him to the office or written his behavior up, but I chose not to.  Even though I was inexperienced, I knew that would immediately build a wall between not only him, but the rest of the students and me.  Instead, I believed I needed to find out more about him, and work on building a relationship with him and the other students. But, I wasn’t sure how, or even if, it could be done.

In the meantime, once things cooled down, I gave him cleaning supplies and asked him to spit out his tobacco in the trashcan and clean up the floor. Then, I walked away and busied myself with other students.  It took several minutes before he started, but he did clean it up.

Seasons of Change 🍁❄️

By late fall, the young man would occasionally engage in conversations with me, especially if I focused on his knowledge of raising tobacco and his work ethic.  He explained that he had worked alongside his dad, but at some point that stopped.

By winter, I had learned that his father was disabled, and no longer worked, but apparently still knew how to lift his arm to drink and hit. This partly explained the young man’s tough-guy persona. The student often stayed overnight with buddies around the county, or during certain parts of the growing season, he’d stay over at the farms on which he was working.

Misdiagnosis 📖

By mid-year, I felt certain that the student was misidentified.  He was no doubt dyslexic, but that had nothing to do with his IQ or his abilities.  There were so many life and reading skills that I wanted to work with him on, but time was running out.  The young man was determined to quit school once he turned 18, even though he was only a junior. 

One class in which this young man thrived was shop.  He could build and repair seemingly anything.  One of the special education teachers often talked about the young man’s talent and sometimes hired this student for work on the teacher’s farm.

By March, I had established a good working relationship with the student.  I teased him about his haircut and cowboys boots, and he made jokes about my height and “easy” job. Along with the other students, he learned to read and complete job applications, manage a budget, how to dress/act during a job interview, and even how to plan, shop, and prepare a week’s worth of simple meals. He was even reading short books with adapted text about famous athletes. 

Rumor Has It 😔

One day in April, the young man did not show up for school.  That wasn’t unusual.  Many of my students had irregular attendance.  After his third consecutive day of absence, I went to see an administrator to inquire about the student’s absence. He said he would check into it, but the gossip among students said he wasn’t coming back. The young man had had his birthday.

I have no idea what became of this student.  I would like to think the best, but I am not so sure.  Maybe he has a job, family, and even grandkids by now.  I can only hope, but I’ll most likely never know..

Lessons learned 📝

Nevertheless, I am grateful for this student.  He was the first to teach me to ignore the bluster of the student’s story, and see their soul–see the person they can be at their best self and recognize their potential.  I accepted him as he was, envisioned a better future for him, and tried to help him see it too.  

He also taught me that no matter how hard I work with students, they are still individuals who will determine their own fate.  That was, and still remains, a hard lesson to swallow.  So instead, I will focus on his best, albeit unintentional, gift:  See the soul, not the story.  You will never regret it; I haven’t yet.

Educational Light: Reflections of a life of teaching

Featured by stephsimply, posted in Simple Observations and Musings

“Just as one candle lights another and can light thousands of other candles, so one heart illuminates another heart and can illuminate thousands of other hearts.”–Leo Tolstoy

Sweet Welcomes 🤗

By the time you read this, Dear Reader, National Teacher Appreciation Week will be coming to an end. However, mine began, in its own unique way, the week prior.  As I walked into the high school on a Friday  after being out for a few days, an early arriving student exclaimed, “Ms. Hill, you’re back!  I missed you!” Then, she surprised me with a hug.

Later, before the beginning of mass, our weekly church service, another student said she was happy to see me as I sat down beside her.  Two rows in front of me, an additional student, and his buddies, all started waving at me with smiles on their faces.  I was definitely touched.

The Dog Ate My Homework 🐶

There are many times, as an educator, especially in more recent years, where it feels I am engaged in a battle with a myriad of student-distraction, and I therefore wonder what kind, if any, impact I can make in my students’ lives.  Video games, travel sports, youtube, and phones are just a few of the numerous diversions vying for students’ attention. “The dog ate my homework” excuse has been replaced with more modern tales. 

 “I stayed up late playing video games with my friends and lost track of time.”  

“I didn’t come to class this morning (or yesterday) because I was so tired from playing in the tournament this weekend.”  

“I completely forgot to ________ (read, study, write) because there was phone drama last night with my ________ (friends, boyfriend, girlfriend).”

“I performed four shows (or competitions) this past weekend, and I completely forgot about __________ (assignment).”

None of their distractions are any better or worse than distractions of the earlier decades in my career.  They are simply different.

Therefore, I do empathize with my students’ level of fatigue and distractions.  My teenage world was vastly different from their current teen world, but I still recall the angst, the hormones, the emotions, and my own unique set of distractions. Plus, I am professional enough to recognize that their excuses are not personal; it’s just their reality, shaped by society, parents, and peers.  

checking in 😃

Which is why I try to work with, rather than against, the current tide, taking time to talk to the students in order to get to know them.  What makes them tick?  What are their interests?  I try to notice when one, or several, are having a bad day, so I can check in with them and offer help or a compassionate ear.

Still, I am not perfect–not by any means.  There are days where all the best-laid instructional plans go wrong, technology in the classroom doesn’t work, and/or multiple interruptions occur.  On those days, I look around the empty classroom after students have exited and wonder if I am making a difference?  Am I preparing the students, not only for the next level of English, but also, am I adequately conveying that I care even more about the type of people they are becoming?  Am I making that personal connection that communicates to them that their life matters and is important? 

Words Matter 🗣️

As a writer and educator, I know that words matter. Words are tools.  Words can be used to build up another person, encourage a hurting soul, and foster a healthy relationship.  Likewise, words can deeply wound, leaving scars that can be felt for years. Therefore, when those students used their words to tell me that I was missed, it felt as if, perhaps, I do make a difference, even in a small way.

Later, that same day, I ran into a national chain store to pick up a couple of items.  As I was darting to the self-checkout station, a young lady greeted me with, “Hey, gorgeous!”

Now, at my age, that is not a line I often hear, but I also know from being around teens that is a phrase females will sometimes use with one another.  The speaker’s face was familiar, but my brain struggled to match the face to the correct moment in time. Then, I looked at her name badge.

It was a former student of mine from over 20 years ago during the time period in which I taught kindergarten. We talked for several moments, and she shared pictures of her two sons.  She caught me up on the lives of her siblings and parents. Listening to her talk, I took in her smile and dancing eyes.  I could tell she was happy, which, in turn, made my heart smile because, ultimately, I want all of my students to have an overall happy and successful life, however they define it.

Unforgettable Moments 🙌

As I prepared to walk away, I thanked her for stopping me and marveled that she would even recognize me. 

“How could I forget you?”

Those five words may not seem like much. They won’t grab national headlines, and they won’t earn me a six figure income.  Nor will her words put my name in lights.  Still, those words lit me up from within. Her words touched  me in ways headlines, money, and fame could never feel.  To know I made a difference with at least one past student, and to hopefully continue to affect current students to feel empowered about their own future choices is what continues to motivate me all these years later.

Thank you, Teachers 👩‍🏫 👨‍🏫

To all the educators who taught me, thank you.  I don’t need National Teachers Recognition Week to remind me of the impact your teaching had on me.  I continue to carry the torch you lit within me in your classrooms of long ago.

To all the educators in the trenches with me, thank you. Teaching is a challenging and often undervalued role, but the light you bring to your students matters.  And that is why we teach–to pass on the light to our students that was given to us. 

Thank you, Students 🙇 🙇‍♀️

Finally, to all of my students, past and present, thank you.  Thank you for sharing your light with me. You make my life richer, more interesting, and definitely a more engaging experience!  Never hide your light, continue to shine it, and may you bless the future world with your many talents and gifts.  Heaven knows, this ol’ world needs more light.

If you look closely, you can see, this student’s book, (Madelyn) was truly “eaten” by her dog. He took several bites out of the tops of the pages of the novel she was reading for my English 9 class.

One breath in, one breath out for peace and calm

Featured by stephsimply, posted in Simple Observations and Musings

 “We need to find God, and that cannot be found in noise and restlessness. God is a friend of silence. See how nature–trees, flowers, grass grows in silence . . . We need silence to be able to touch souls.” –Mother Teresa

Photo by John-Mark Smith on Pexels.com

The Miracle of EArly Morning 🌅

One of my favorite times of day is the stillness of the early morning.  Don’t get me wrong, depending upon how early I have to get up, it can be a chore to drag myself out of bed.  However, once I am up, enveloped by the hum of the house and the ambiance of the celebratory, daybreak birdsong, I feel a peace begin to zip up around me like my favorite hooded jacket. 

Now that daylight arrives earlier, it is especially delightful on the weekends to sit at my desk, steaming mug of coffee beside the laptop, and gaze out the open window as the birds continue their lilting praise of the arrival of daybreak. Sometimes I see the contrails from a jet writing across the sky.  Other times I observe the rustle of trees or my neighbor’s cat stalking some unseen prey. Regardless of what I notice, I take a deep breath, and invite the silence within.

Gazing out into the trees and grass of my backyard, there is a peacefulness of the Divine Presence.  Observing the continual miracle of seasonal change, I am bearing witness to the continuity, strength, and resiliency of nature.  With one breath in and one breath out, I can connect to Divine life force within, silently supplying me with continued strength.

Photo by Engin Akyurt on Pexels.com

Welcome the Silence 🤲

I continue to welcome the silence, and I allow it to wash over me, cleansing the stresses and worries of the night that interrupted my sleep.  I ask God to hold space for me within the silence as my soul settles into place. One breath in. One breath out. Each breath, rich in the silence, nourishing my peace of mind, if only for a few minutes.

Momentarily, I become part of the silence and my brain softens into the quiet, temporarily liberated from its continuous lists of things to do, notice, and concerns. One breath in. One breath out. I feel the silence breathing peace through me, filling my cells. I ask for the peace to live through me and to emanate from my actions, knowing even then, I will still stumble into mistakes.

The early morning silence centers and anchors me to the importance of being more mindful of the here and now.  One breath in. One breath out. I allow the silence to cultivate peace within that moment, and I ask that it remain with me as I move through my day, understanding that disturbances of my inner peace will also most likely occur throughout the day. I further pray the silence will infuse and imbue my day with moments of peace I can offer others, if only through the simple act of a smile or kind word.

Photo by Csankovszki Tibor on Pexels.com

Whispers of Silent Inspiration 🙏

If I am fortunate, the silence will sometimes whisper inspiration when I do encounter stress in a later moment. It only requires that I momentarily bring awareness to my breath, and once more, I can connect to the True Source filling my lungs, giving me life. One breath in.  One breath out. 

When the silent morning meditation begins to wind down, I become more aware of my surroundings and my own physical body.  I look for those poetic plane contrails, but they have usually vaporized, reminding me of the impermanence of struggles, strife, and life in general.  One breath in. One breath out. My words, my thoughts, my deeds are like those contrails, here, in this moment, but eventually given to the heavens.

Bringing awareness to the moment, I will feel the tendrils of morning silence loosening its grip, and I mourn briefly that I must leave its embrace. There are more words to be written, more students that need taught, and more people that need loved.  One breath in. One breath out. I remind myself that I can always come back to the comforting peace of the silence of my mind with one moment of conscious breathing. 

Photo by Dom J on Pexels.com

The antidote to noise and Chatter 🧘

It seems to me that we currently live in a world where many of us have forgotten, or even fear, silence.  Chatter and noise seem to flow in an endless supply, alongside daily routines filled with responsibilities and heaping portions of distractions. However, by seeking the solace of silence and focusing on your breath, if even for a few moments, we may discover our heart rate slows, racing thoughts may decrease, and the body may relax a bit.  One breath in.  One breath out. 

The older I get, the more my appreciation and need for silence grows.  If we listen too long to the noise of the media, news, traffic, screens, chatter, and so on, our stress increases, our worry increases, and our anxiety increases.  We forget that silence soothes our souls and brings us back to the presence of God within and around us. All it takes is one breath in and one breath out.