
A half plate of veggies, a quarter plate of protein, and the last quarter plate are the carbs at lunch and dinner every day should not be an issue. It can be if the time and food budget is tight. So what is a person to do if the doctor or dietician advises this? So, I am that person and I have begun watching my carbs and protein counts and having that 1/2 plate of veggies at every lunch and every dinner. BTW ~ Everyone’s plate should look like the illustrated. ~ And my 2 snacks a day need to be a carb with a protein every time. My recent blood work shows I am no longer in the pre-diabetes category, but diabetes category. I have 3 months to take off some weight and have my glucose levels below that 100 threshold or I am placed on oral meds. I have to be a good girl for my sake, take care of myself! So my creative juices begin to flow and a practical plan begins. I am a wellness coordinator, look after employee wellness programs at my full-time job. I will be a wellness guru when it is all over. Singer Dale Watson says, “If you always do what you’ve always done, you always get what you always got.” So here are the 5 major changes I have made …
First, I have had my ah-ha moment, reality check, whatever you want to call it. I am a diabetic! If I keep on this same road I have been on, I will be diabetic the rest of my life. Who wants that? Not me! I started back to Weight Watchers before the holidays and have that support group. Though Weight Watchers is a great weight management program, the Points Plus system treats fruits equally with vegetables. Fruit has a high sugar content, so I need to treat it as a carbohydrate with the diabetic exchange program. Now that the half plate of veggies illustration is stuck in my head, that visual is what I live by today and everyday the rest of my life.
2nd change, I am daily using a booklet my doctor gave me as well as go online to http://www.calorieking.com for my carb counts. Those winter time pick-me ups like hot cocoa, chai latte, or a pumpkin muffie brought me over the threshold from pre-diabetic to diabetic, I am sure. One hot chocolate from your friendly neighborhood Panera Bread or Quik Trip is over 50 grams of carbs, more than I am to have at one meal setting! I have to “weigh” the immediate gratification to the overall outcome. Believe me, the sweet hot drink is not worth it!
3rd change, herbal tea is my everyday fall to beverage when water is not satisfying my thirst. Soda, diet or sugar-loaded are not good for anyone. Beer and wine are reserved for special occasions like the cocoa and latte. This week Stash coconut mango oolong tea is awesome hot or iced. There are so many other teas to try, of course unsweetened. Many have medicinal purposes as well.
4th change, the dollars I am saving each week from no hot or cold beverage runs I apply to my gardening habit, with this year’s focus on more vegetables and herbs. If I can freeze or dehydrate a supply of vegetables and herbs for the next winter, I will be that much more ahead budget wise. I will literally reap what I sow.
I have upped the ante from my 10-minute 4-3-2-1 fitness routine I started in January as my New Year’s resolution. So the 5th change is if I do not get a 30-minute walk in during the day or gardening is not part of my weekday evening, I will exercise with a swim at the Center of Clayton indoor pool or a DVD exercise tape at home before the day is over. I cannot afford any more excuses for lack of exercise.
I will share recipes for my half plate of veggies in the What A Dish page on this blog. Please share yours!
Category Archives: walk
All Things Spring
Also referred to as the vernal or March equinox in the northern hemisphere, the spring equinox has come finally! Oh, the joy! And what a lovely day this first day of spring in Missouri! Just so happy to FEEL spring! I had my indoor Tai Chi class at my lunch hour, though I walked outdoors in sunshine and a brisk breeze to get back to my office and strolled for 10 minutes during my afternoon break today. Picturesque!
All things spring …
puppy dogs
robin eggs
Easter bonnets
green sprouts
mud puddles
thunder roars
creaky frogs
kite tails
Anna Marie Gall
March 20, 2014
Tinge Of Pink
This Sunday was set before us with no real plans but hang around the house. The impending winter storm has kept us inside all day. We went to church last night, with sleety rain hitting our windshield enroute home. Warnings throughout last evening and today told us significant snowfall was to follow. I made a warm breakfast of French toast with a loaf of oat bread, veggie omelettes, and Canadian bacon. Hot tea and coffee throughout the day warded off the thoughts of the cold. I even pulled out some spring decorations for the fireplace mantle to replace the wintery decor. Homemade chicken veggie-noodle soup for dinner while the berry crisp baked in the oven. We forgot the whipping cream, so Dean walked to the corner store for some. Five years ago that would have been me with a welcome walk for 2 blocks there and 2 blocks back. I loved walking in the snow. Dean came back just as the timer went off with vanilla bean ice cream, no whipping cream at the store. I mentioned the wintery sky and beautiful snowfall to my hubby. He reminded me that the subzero wind chill temps would be too dangerous for me. I write …
Tinge pink sky aglow
The quiet hush of snowfall
Soft crunch tonight’s steps
Anna Gall
March 2, 2014
More bloodwork has been ordered, hopefully with results in another week. The root cause of my allergy to the cold is being checked now. It has gone on for over 5 years with no real answer other than “your body changed”. The allergist/immunologist who originally diagnosed me is concerned about how bad it has been for me this winter. Is it the severity of the winter which has made the swelling so bad? Or the medical condition worsening? The antihistamine I take everyday now seems to combat some of the symptoms. I resort to the anti-inflammatory when the arthritis is real bad.
I remember the scriptures … “I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.” Psalm 139:14. The Great Physician knows, my holistic healer. Thank You, my God. I am fearfully and wonderfully made.
A Songbird’s Spring
Dean and I visited The National Quilt Museum in Paducah, Kentucky. One quilt square made by a 9th-12th grade student was entitled “My Songbird”. The breast and belly of the bird was an artsy music note while the body had sheet music flowing into and out of the wings giving the illusion of flying. This quilt left an impression on my heart, the soul purpose of an art form. “A bird does not sing because it has an answer. It sings because it has a song”, an old Chinese saying I remember. I recall reading a book written by an artist who explained how to keep the creative juices flowing. Besides the routine practice of the art, an artist, musician, writer, or chef needs to surround themselves in beauty once a week for at least an hour, away from distractions. This can take place at a museum, library, garden, or in a city park. Beauty is everywhere. The repetitive motion of going to one quilted beauty after another, soothed my soul. “Garden Stars”, “Star Struck”, “Organic Garden”, “The Charm Of Small Pink Roses”, “Lime Light”, “Splendor In The Grass”, and “Instrument Of Praise” displayed wonderfully some of my favorite things in life. Each quilt told a story or captured color in stitches.
This morning a songbird’s tweets greet Dean and I as we left for work. A refreshing sound! The day’s spring-like showers and thunderstorms will replace the snow and ice we have experienced for over 7 weeks in Missouri. I embrace warmer temperatures with open arms like I did during our 3 days in Paducah earlier this week. Today, a morning, mid-day, and afternnon outdoor walk betweeen raindrops will suffice. Alleluia, multiple layers of clothes, hats, gloves, scarves, and coats stripped off! Freedom! 70 degrees this afternoon! I will take this pseudo spring. Tonight’s nightfall winds blow in colder air once again.The trip to Paducah proved that my swollen body, every aching joint, and chest pain was due to the cold weather. All those symptoms had subsided during our getaway. We returned home this week to milder temperatures, so symptoms have not returned. In the past 5 weeks, I had a visit to the urgent care, the ER, my primary care’s office, and outpatient care. Blood tests, x-rays, and two nuclear heart tests showed I have a healthy heart and lungs. Thank you, Father! My body was reacting to the multiple days of frigid cold air. In case winter returns with venegence this month or the next winter season, I see the allergist/immunologist next week to discuss a more proactive approach to the cold-induced angiodema. I will hear out what the specialist says, though one local herbalist suggested a holistic remedy: 1 teaspoon of cayenne pepper 3 times a day to lessen the effects of winter’s cold air. I need to grow some cayenne peppers this year. Unfortunately, the meteorologists say the earth goes through 100-year cycles, and we are now in a severe winter cycle. God, please no! I must keep in mind,“No matter how long the winter, spring is sure to follow.” ~ Proverb from Guinea.
The Return Of Scrabble
My earlier January blog posts I have written about many winter time musings, though I forgot to mention Scrabble, and its return with vigor at work and at home. You may have to refer to my summertime “Scrabble Words” blog post on July 18 to understand the history and humor behind my Scrabble games. With the frigid cold air and wind, I have to stay indoors. Cold-induced angiodema is not anything to mess with. So happy my husband along with my dog and cat do not mind my indoor exercise routine in the mornings, because I miss my walks on campus this winter. Scrabble replaces the walks during breaks and lunch time. Words appearing on the Scrabble board this week include “vast”,”port”,”pew”,”vow”,”foggy”,”hoard”,”wrecker”,and “tomb”. There is some inner meaning in the choice of words a person uses, I truly believe this. As you see my words range from the openness of “vast” and “port” and closing words of “wrecker” and “tomb”. Clearly, I am having a multitude of feelings, consciously or subconciously. Dean and I’s lives are at a fork in the road, with many roads to choose from. Each experience leads to another. More details will come out later, but I am praying for guidance for Dean and I. Will you please pray the same? Ultimately, I want to look at the whole of my life and see it spells “love” at each port.

Winter Wellness
A couple of evenings ago I shared on this blog my healthy dinner menu and a recipe. (See “On The Menu”.) Last night we had comfort food, warm comfort to counteract the winter cold. I made a healthier version of chicken dumpling soup with a homemade veggie, herb,and chicken stock before spooning the herbed dumpling batter into the boiling brew. Did you know if you add 1 tablespoon of vinegar to the liquid while cooking bone-in meat, more collagen and other anti-inflammatory nutrients will be drawn from the bones? This reserved liquid gold will be used for a seafood chowder recipe I have been mulling over in my mind for this weekend. My culinary vocabulary book cleared up the one question I had, “what is the difference between chowder and bisque?” Chowder has chunks of vegetables, and bisque has a puree of vegetables. Both often have cream in or served with. I will lighten my recipe with milk. I will make more stock from scallops. Cubed potatoes, shredded carrots, chunked celery and a medley of herbs will fill the soup pot just in time for the next arctic blast blowing Missouri’s way on Monday. This is my winter wellness. Cooking healthy foods, reading, writing, and those morning exercises.
The Year of The Mattress


Dean and I along with our labrador-flat coat retriever mix, Midnight arrive at the 60+ year old cabin situated on Island Lake just at sundown. Oranges, pinks, and purples kiss the lake “good night” and welcome us. It’s been a long haul from St. Charles County, Missouri to this Minnesota paradise. But so much worth the road trip. Weekday and weekend warriors cannot stop on vacation either. We had taken the extra long route following the Mississippi River highways. So a 12-hour trip became a 15-hour trip. The meandering scenery had slowed our pace down before arriving at this moment. Midnight climbs out of the SUV from his secure kennel into what I think my father described to him as heaven. Our dog gazed wide-eyed at this expansive beautiful lake recounting the aquatic tales his deceased master had told him, I am sure. Into the lake he went, lapping water and going for his doggy swim in Island Lake. Just 2 minutes to realize heaven was here, and my father’s spirit present.
Our first night at the cabin we unloaded the SUV, then gathered jackets and a flashlight onward bound by foot just up the road with our dog. The little green cabin had folks congregated there near a campfire. We met up with my childhood friends and greeted new ones from as far away as Norway. Midnight gets acquainted with more labradors, the natural breed of our 4-legged friends in the land of 10,000 lakes. Before we know it, the time passes midnight with the campfire still aflame. Embers will be there in the morning to start a skillet breakfast. We head back to our lakeside cabin, choosing the front bedroom of the 2-bedroom pine-lined dwelling. I climb into bed too tired to have a spring from the mattress just about empale me. We’ll sleep in the back bedroom tonight and deal with the mattress issue tomorrow. We discovered the back bedroom mattress was not much better as Dean and I are forced to meet in the middle. This mattress’ sunken center provided cozy quarters for this exhausted yet still honeymooning couple. Our backs ache in the morning begging for more support. Dean flips over the empaling mattress to its other side to discover the year of the mattress … 1971. Why that is the first year my father along with my mother and their 4 children ventured to this heavenly northern destination in a Chevy Impala. Now don’t cast too much judgement on this mattress date. The cabins are only used 3 – 4 months out of the year, so a normal 10-year mattress can go to 30 – 40 years. So at 42-years old, it might be due for replacing.
Electronics, computer and TV are non-existent in the cabins. While on this get away, Dean chose to use his basic cell phone on occasion. I took a vacation from it all. This post was written last week, scrawled onto my paper journal … I awoke this morning before sunrise. Is it night still? No clock to check as we are in a time warp at this northern lake retreat. In just a few minutes I see a tinge of blue in the black sky. I take this moment to observe the day’s beginning. I slip on my jeans and sweatshirt and quietly step onto the screened porch. Those moments of complete silence, no human awake just nature and I welcome the morning in this neck of the woods. Our dog, Midnight stretches on the porch and awaits at the porch door to be let out. He, too embraces morning’s arrival this day. There is something special about living in the present moment. All senses akeen, see the colors change before my eyes recognizing the picturesque treeline before me. The loons cry out as the fog lifts from the lake. Misty vapors keep my skin and clothes damp, I smell and taste the lake, and I remember my father’s love of this place. His planning, mapping, and research of his yearly fishing trip started in January when the tree farming and landscape designing was at a hault. My father was a planner, and I too like him. Yet this present moment reels me back to reality. I would have missed this unforgetable sunrise had I rolled over and slept in another morning of my vacation … ducks, a blue heron, and even a night owl calling it a night show themselves amongst the pines, birches, and cattails. The dragonflies are now flitting about, illuminating more color for this overcast day. The brisk morn may see a rain shower before the warm noon sun. No boat on the lake, that I hear or see, and 2 hours into this day … In 1971 and several years to follow, my father would have been out on the lake by now catching walleye and bass for that evening’s dinner. Way before my siblings or I and definitely my mother opened an eyelid. I miss my father today like everyday. This place called Valhalla is heaven on earth, and was my father’s favorite place while he was alive on earth. Somehow he is with Midnight, Dean, and I. It is called eternal life …
For my siblings and I Valhalla meant playing with friends all day with very little chores. We would play h-o-r-s-e in the barn, swim in the cold lake, boat rides, hide-n-seek with the fireflies lighting the path, and a campfire with songs and roasted marshmallows. Those young teenage years I wanted to be on the receiving end of another kiss from a cute Norwegian boy, my Minnesota friends’ visiting cousin. To me Valhalla is about people, kind-hearted genuine folks. The mild summer and lake fish bring the people. But the people bring life to the vacation. The summer visitors enjoy fish fries, potlucks, smokey breakfast skillets, and campfire tales. This year the fish fry, skillet breakfast, fire grilled pizzas, and lemon rice krispies treats make the food highlights. More Norwegian cousins entertain the family and friends this year. I miss my Norwegian friend from my childhood, and his cousin promises to persuade his return to Valhalla next summer. Initimate moments we share about the death and memory of loved ones. Songs were sung at church and at the campfire. Yes, my Scrabble game had kinder words reflecting my kinder, at peace thoughts this restful week. The year of the mattress did not reflect the oldness of 1971, but the goodness.
The Grass Is Greener?

My husband, Dean and I at times wonder if the grass is greener elsewhere. Not sure where, but just elsewhere. We consider relocation, a fresh start as a second-marriage couple thoroughly in love with each other. We talk about a place called “our own”. Not raising young children any more, and in a few weeks an empty nest once again. A new beginning and more discoveries is what we sense. Is it a matter of a different house other than where I raised my children, or is it a different town, and/or new positions in a different area altogether? I came across a couple of young birds this morning enroute to another building on campus. One drank from a tiny puddle near the street curb. I said “little bird look over there, there is a fountain full of water.” Why drink from a small street puddle, when a fountain of fresh water is just one building over? Is the water fresher on the other side of the bushes, the grass greener on the other side of the fence?
Dean and I traveled to Arkansas this past weekend for a family wedding. Neither of us had been in southern Arkansas before this trip. We ventured off onto country highways from I-55 to camp at a state park on Friday night enroute to the Monticello, Arkansas wedding for Saturday evening. Cotton, rice, corn, and winter wheat fields dotted the landscape between rivers, sloughs, and bogs. Crop dusters flew over us like crows, leaving green pellets of God only knows what on the highway. The dull gray soil says it needs sustainable products rather than more synthetics. Stuttgart, Arkansas is the duck and rice capital of the world according to their signs. I do not want to venture on the validity of that statement, but it was picturesque after witnessing some desolate, impoverish homesteads before arriving in this prosperous town. Crepe myrtles, magnolia trees, snowball bushes, yuccas, cactus, and water lilies dotted the landscape with green and contrasting color as we entered into central Arkansas. The state park camp was so typical, inexpensive and loved by the other travelers and locals. Father’s Day weekend was not too terribly crowded, though plenty of children bicycling and playing ball nearby probably while their fathers wetted a fishin’ line. The bugs galore are summer-long tenants rather than visitors such as ourselves. I am chewed alive by mosquitoes, and the chiggers found me within minutes. Instead of fighting the insect population I decided to read inside the zipped screen of the tent on the comforts of the air mattress. As soon as dusk came, the clothes came off to cool down. My eyelids were shut within minutes after sundown. Early in the night a raccoon visited camp rattling a cup of ice we left outside our tent door. The people of new localities always interest me. The polite southern culture resignates in Arkansas. “Yes, ma’am, no ma’am”, the young folk say with sincerity. It was nice to meet some local folks at the wedding. The bride’s and groom’s families and friends blended well for a festive occasion. Good food, music, dancing, and laughter throughout the evening. An oldy but goody song brought Dean and I to our feet, and a Spanish-flavored tune just about sent me over Dean’s shoulder. I told my dance partner, “none of that fancy stuff, I need to be able walk off the dance floor tonight.” Castanets were in order, but none to be found. The Saturday and Sunday night hotel stays were restful.
Today reality hits, the work week is in full bloom. My more-than-busy Missouri life needs to change. Working 7 days a week with three jobs is much for anyone. Demands increase at work, with no pay raises. Change is in order, and around the corner. Let’s see what comes.
My Friday Family Adventures

So this Friday is like so many of my days, filled with family adventures. Early morning we are greeted by my son-in-law asking to use our van to help a mutual friend move his bee hives. Big bee hives, and the trunk of a car would not suffice for the task. Of course, use the van, put gas in it, though do not leave any bees in it. Remember we will be loading the huge van with plants later tonight.
The morning goes along with a telephone call from my younger brother while at work, asking if we had found out if we can sell Grandpa’s snake-skin belts and jewelry at the farmers’ markets. A few days ago I told Dean about this request, but I had not heard whether we gained permission to include my grandfather’s handmade snake-skin crafts at our tent. But I will follow-up with this. The next question my brother ask, “Would you like to donate your body to St. Louis University when you die?” He asked this with no hesitation, like he was asking if Dean and I can come over for dinner tomorrow night. Now, I have to take a few seconds to think why he is asking this. With my pause in reply, he interjects that this is what our 97-year old grandfather is doing, and what him and Uncle Earl have discussed doing as well. “Would it be neat for the university to do genetic studies on the Bates Family?” Steve says. “I am going to ask Rick and Marge (my other siblings), too. And maybe Rachel and Elisabeth (my daughters) will consider doing the same?” So it takes what seems like 5 minutes to respond, probably more like a minute. “It’s a good idea, and I am open to it. I always thought to donate an organ to science after I pass, but I need to consider what Dean wants when I pass. I will ask him.” Dean and I discuss briefly on the commute home from our jobs, “no immediate answer, we have time for this decision,” I add.
Then Mom calls late this afternoon asking about the weather-stripping for the front door. It appears what we installed this winter caused a suction when it rained earlier this week, that she could not get the door open. Great, she is trying to sell the house. We will be up there to take care of this weekend or on Wednesday when we assist her with her move to the villa 1-1/2 miles from our house rather than the hour’s drive we currently have. Mixed feelings altogether there.
We get home to eat a quick dinner my chef son-in-law prepared, fried fish, mashed potatoes, and a tomato-mozzerolla salad. Dean and I needed to get to the greenhouse as soon as possible as a large cell of violent storms was on the way. Dean checked http://www.wunderground.com, and it was in Warren County, one county west of us. Onward to the greenhouse to pick up a few plants for the Saturday morning farmers’ market. The radio said a tornado had been sighted in Franklin County, one county southwest of St. Charles County. Probably 30 minutes from us. The earlier rains had the ground soaked already, so we parked the van just past the barn. Dean and I quickly walked up the hill, gathered armfuls of plants, each making 3 trips back and forth. By my last trip back to the van, the sky was an eerie green with a black cell right in the middle. Lightning flashes bolts bright, and the heavy rain starts. Our Charlie Brown spruce tree was in full glow with the solar lights like it was nighttime already. It was only 7:15pm. The van radio told me a tornado warning was issued for St. Charles County, and a tornado was sighted in Defiance. Wonderful, we are in Defiance! I guarantee that black cell I saw had a tornado in it! Dean arrived with his last armful of plants, promptly loaded them in the van, and backed the van up in a hurry. We slide off the gravel road right into the slippery clay mud. That van kept sliding towards the rushing creek! Inches from it! Dean tried pulling forward, and we were stuck. Dean and I tried gravel, wood planks, and prayer. We were not going anywhere, especially when Dean accidentally locked the keys in the van. Thank God the engine was turned off! Flash flood warnings came over the weather band radio in the barn. I asked my husband to call our landlord, to see if we could start the tractor to pull the van out. No keys were available, with the landlord in another county over. We asked for the farm neighbor’s telephone number. We called my son-in-law and this farm neighbor. My son-in-law got to us with our spare van key and a smile in his voice within 30 minutes. Our rescuer! The farm neighbor was not home, 30 minutes away but would try to get to us. Dean rocked the van back and forth shifting in reverse and back forward. Mick and I pushed with all our might. A wood plank shot back and hit my ankle. Bruised, swollen, and sore but no cut. Thank Jesus. Rocking back and forth for 10 minutes, the van was out of the muddy mess onto the gravel road. Shovels put away, barn light turned out, and we all managed to cross the creek to the safety of a paved county highway. A call to the farm neighbor to say we were out of our predicament. Reports of a huge tornado touching down in the local towns of Weldon Springs and Harvester, Missouri wiping out multiple houses came over the radio. Cannot help to think we were stuck in the mud for a reason, to avoid being in the path of that nasty tornado. A muddy mess and sore, we all three were, but safe in our house now tonight. Yes, my family adventures never end. Sometimes like the whirlwinds I experienced tonight. Peace I sense. Gratitude, I have family to help when we need it, and to be with on this stormy night. St. Louis University is not ready for me yet. Stay tuned, another chapter of our family life on this blog, maybe with Dean’s family.
A Destination, Literary, or Garden Escape – You Pick
I am counting down the days now to our summer escape to my favorite northern destination in Minnesota. 62 days to be exact. Island Lake between Detroit Lakes and Park Rapids at Valhalla Resort is the place to be. The steady lapping of the water across the sandy shoreline, I long to hear. And the loons with their young calling out to the others, echos in the morning air. The swift tide brings gemmy and shell treasures along the shoreline with mossy driftwood after an afternoon storm. Just the quiet of a summer evening is what I desire. Simple. No city lights, just the northern stars and shining moon to guide my walk along the gravel road to the campfire sparks awaiting for more friends to join.
During those days of rest, a book or two will be at hand to read. Poetry felt. More words to spill onto my journal, eventually onto this blog. Last summer was the genesis of another writing genre, a literary affair with history and romance. Dean and I’s first. Another new adventure for us, probably a several year project with military and history research with 1st and 2nd hand accounts from the Minnesotan locals. Nature walks and shady naps under the birch trees abade.
Of course, the other escape is the garden. Someone’s other than mine, where I do not have to work in it, just be. All the senses awakened. Planted purple lobelia, pink impatiens, and contrasting green native ferns glisten with dewdrops of the crisp mornings. Vignettes of wrought-iron and wooden creations, the ambiance of charm. Fragrant organic tea and delicious strawberry bread shared with my friend while sparrows chirp and chipmunks scurry. I cannot wait to be at Valhalla once again.
Other destinations are on the horizon, I see a place for Dean and I to call “our own”. “Because there’s nothing more beautiful than the way the ocean refuses to stop kissing the shoreline, no matter how many times its sent away,” poet Sarah Kay writes. “Today is your day! Your mountain is waiting. So … get on your way,” Dr. Suess encourages us. See where this life leads us …