Windham High School student wins pie contest at Fryeburg Fair

By Masha Yurkevich

WHS sophomore Ava Blanchard
with her award-winning Two
Crusted Apple Pie at the
Fryeburg Fair.
SUBMITTED PHOTO

 It is now officially sweater weather, which means that it is also officially pie season, and Windham High School (WHS) sophomore student Ava Blanchard took pie season very seriously this year. The Katahdin Program at WHS, which Blanchard is a part of, has been participating in pie contests at the Fryeburg Fair, and this year, Blanchard entered and won the junior division of the Two crusted Apple Pie contest.

Blanchard is part of Christine Fredette’s class, who is the STEM teacher at the Katahdin Program, as well as the WHS Alpine Coach and WHS cooking club co-advisor. The Katahdin Program provides alternative education programming for students grades 9-12 enrolled in the RSU14 school district. It is a small, community-focused school dedicated to addressing the social emotional and academic needs of all students, integrating outdoor adventures, service-learning, and restorative practices to meet the social, emotional, and academic needs of students. The program is designed to help students build critical thinking skills and a sense of community by customizing their path to graduation. 

“Years ago, we helped students enter the Whoopie Pie contest at the Fryeburg fair and won a few times,” says Fredette. “The apple pie contest is the one the students chose to do this year.”

Fredette says that having students bake pies not only teaches them a new skill, but also gives them a chance to risk entering the Fryeburg fair contest.

“I do not know any other teenagers who would take a risk and try to win,” she says. “By giving them the resources and time to do this at school, it lowers the risks, but the benefits are still great!”

In preparation for the pie contest, students baked for the two weeks leading up to the fair.

“The students had to find a pie recipe and write it out to submit it with their pie,” says Fredette. “We arrived at the fair and brought our pies to the exhibition center and entered them into the Two Crusted Apple Pie contest. Judging started at 1 PM, results were in by 2PM, and Ava had her blue ribbon by 2:30PM.

The pies were judged on appearance, taste, and ease of preparation (recipe write up). The Katahdin program entered five pies in the junior division. For several students, this was their first time baking an apple pie.

WHS sophomore Ava Blanchard comes from a very big line of bakers and cooks in her family.

“I thought to myself that I would not get this opportunity again, and I have never made an apple pie before, so I thought I would just go for it,” says Blanchard. “We were working and talking about pie making for about two weeks before the contest and I decided that I wanted to make a test pie myself a couple days before the fair.”

Out of about 20 other pies that competed in the Two Crusted Apple Pie contest, the pie that Blanchard made was the winner.

“I was very shocked and mind blown,” said Blanchard. “I was not at all expecting to win; I was really just competing for the fun of it.”

As a prize, Blanchard received $75 and a Blue Ribbon.

The Katahdin program is now baking pies for an Age Friendly Event that will happen on November 17th at Windham Town Hall, where Age Friendly Windham and Windham Parks and Recreation will be holding a Thanksgiving Community meal for residents 55+.

Windham High School student shares story of adversity to resilience on the TEDx Talk stage

By Lorraine Glowczak

WHS senior Kendra Eubanks spoke at
TEDx on Saturday, Nov. 8 at UNE in
Portland. SUBMITTED PHOTO

 Being invited to speak at a TEDx Talk is a rare honor, especially at just 17 years old. For Windham High School (WHS) senior Kendra Eubanks, that honor became reality on Saturday afternoon, November 8 at the TEDxDirigo event on the UNE Portland campus, speaking openly about overcoming adversity, embracing resilience, and discovering the strength that comes from self-advocacy and community.

Eubanks’ story began at a Portland middle school, when bullying left her anxious and isolated. “As a biracial person from white and black backgrounds, I wasn’t Black enough for the Black students,” she told the audience. “Their resentment grew into intimidation.” The harassment became so severe that school administrators asked her to eat lunch in the teachers’ lounge for her safety, away from peers in the cafeteria.

Although the bullying often left her in tears, Eubanks still considered the Portland middle school her community. She had attended there since kindergarten, surrounded by familiar teachers and classmates. But one afternoon, everything changed.

“I was in woodshop class when I got called to the principal’s office,” she said. “That wasn’t unusual because I was often called to the office regarding the harassment, but when they told me to bring all my belongings, my heart started racing. When I walked in, not only was the principal there, but my parents were too.”

The principal explained that the school could no longer protect her and it was recommended that she attend another school. Fearing for their child’s safety, her parents agreed and removed Kendra from the school.

When it came time to choose a new environment, Eubanks, who felt discouraged that she didn’t get a choice to stay at the Portland school, wanted her voice to be part of the next decision. “I wanted to advocate for myself,” she said. Since one of her parents lived in Windham, she chose Windham Middle School.

At first, adjusting wasn’t easy. “I wasn’t white enough for the white community,” she said. But unlike her previous experience, her “Blackness was appreciated”. She found support from teachers, administrators and a growing sense of belonging among other students of color.

This acceptance boosted her confidence to become more involved. During her freshman year at WHS, Eubanks co-founded the Black Student Union (BSU), which has since grown into a space for students of color to share experiences, build connections, and foster inclusivity.

Her leadership has expanded beyond BSU, by joining the JMG (Jobs for Maine Graduates) Leadership Team and participating in volleyball and track and field. As Eubanks’ passion for change grew, she was inspired to speak at the annual New England Youth Identity Summit, hosted by Waynflete in Portland. At last year’s summit, during her second appearance, a TEDxDirigo organizer who attended her session was moved by her story and invited her to bring her message to a larger audience.

Eubanks accepted this opportunity because she wanted people to hear her story. “I don’t want people to feel bad for me but to see how I overcame my challenges and how much good came out of everything.”

WHS staff were not surprised by her invitation to speak.

“When I first heard that Kendra was giving a Ted Talk, I was incredibly excited for her,” JMG Specialist and Teacher, Jen Dumont said. “But, honestly, I wasn't all too surprised. Kendra has an effervescent personality combined with an earnest passion for justice and equity. Her willingness to step outside of her comfort zone has afforded her so many wonderful opportunities to develop her leadership skills and make an impact on our community and beyond. Kendra is a bright light in our school community. Beyond her leadership skills and compassion for the underrepresented, Kendra is a constant source of kindness, inspiration, and hope. As her teacher and advisor, I couldn't be more proud of her.” 

Beyond her leadership at WHS, Eubanks has continued to be involved in youth events, including Seeds of Peace and other leadership summits, experiences that have shaped her as both a student and a changemaker.

As she looks ahead to college, Eubanks is considering several offers but remains focused on her long-term goal: pursuing a degree in political science and continuing to make a positive difference in the world.

Hundreds turn out to celebrate ‘The Magic of RTT’

By Kelly Johnson

This year Riding To The Top’s annual Triple B
event in Windham featured speakers Rianna Keegan,
Jack Murdoch and Dave Murdoch.
PHOTO BY HANNAH CORMIER,
RIPTIDE PHOTOGRAPHY

Special to The Windham Eagle

On Saturday, Oct. 18, more than 325 people attended the 17th Annual Triple B ~ Boots, Band & BBQ and raised a record-breaking amount, over $280,000, to benefit the clients, horses and programs of Riding To The Top Therapeutic Riding Center (RTT) in Windham.

This year’s event paid homage to all who make up “The Magic of RTT” – RTT’s clients, horses, volunteers, long-time supporters, staff, and the evening’s guests and sponsors. Eric Schildroth of Schilly’s Catering created another delicious and abundant barbeque to the hungry crowd, The record-breaking mission-based auction was led by auctioneer Elizabeth Holmstrom, and the evening was capped by live music and dancing to the popular local band, Under The Covers.

Phil Smith of Abracadabra Productions added some table magic for the guests and the event emcee, Nancy Marshall of Marshall Communications, kept the program running on schedule.

The true MVPs, of course, are the courageous clients and the horses they team up with at the center. RTT client, Jack Murdoch and his mother, Rianna Keegan, teamed up to share their story and what their time at RTT means to them.

As Rianna put it, “While RTT is here to serve its riders, I cannot tell you how special this place has been to our entire family. There’s something about coming here after a stressful day that brings such peace – being at a beautiful stable with such amazing volunteers and staff, where there is a quiet and often unspoken comradery between the riders.”

Jack felt the same, saying, “We love every last bit of all of the horses. Some people might say one horse makes RTT what it is. But they couldn’t be more wrong. Every last horse, rider, volunteer (and annoying fly that sits on every horse’s face and never dies) makes RTT exactly what it is.”

As the event’s auction bidding got underway, Art Girard, of Delta Realty stepped forward with a special matching challenge of $25,000 for both the Ridership and Horse Funds, which helped to get the bidding off to a great start. An anonymous donor then added an additional $25,000 challenge to the Horse Fund, making for even more excitement in the crowd.

Sarah Bronson, RTT Executive Director, said the Triple B has become an amazing community event.

“Year after year, we bring new people to the farm to learn about the power of equine assisted services offered by RTT,” Bronson said. “And every year, our community steps up to support our work, ensuring that financial aid is available to all who need it and that our horses receive the highest quality care so that they can be our partners in this work. We are so very grateful to everyone who contributed to the success of this year’s event—our sponsors, table hosts, generous guests, volunteers, and RTT’s Board and staff, they all truly embody the Magic of RTT.”

This year IDEXX, UNUM, Bangor Savings, Martin’s Point Healthcare and Stone Coast Fund Services employees joined with RTT volunteers to help with set up and then again with post event “take-down.” During the event, the Saint Joseph’s College baseball team members returned to help with food service, the auction and recycling efforts. In total, over 100 volunteers contributed over 700 hours during various stages of the event including pre-event planning, set up, night of and cleanup days following the event.

The Triple B event is RTT’s largest and most important fundraiser of the year, funding nearly a third of the organization’s annual expenses. Since its inception, this event has raised over $2.5 million dollars, while introducing the healing power of horses to thousands of community members.

This year’s event was supported by many local business partners led by Grand Champion Sponsors, Portland Volvo and UNUM, and Reserve Champion Sponsors, Norway Savings Bank and Headlight Audio Visual. 

About Riding to the Top

Riding To The Top Therapeutic Riding Center (RTT) was founded in 1993.  RTT’s mission is to enhance health and wellness through equine assisted services. It is the state’s only PATH International (Professional Association of Therapeutic Horsemanship International) Premier Accredited Center solely dedicated to equine- assisted services. More than 250 participants are impacted annually, assisted by certified instructors, a herd of 17 horses and more than 70 volunteers, all specially trained to assist with therapeutic riding, carriage driving and hippotherapy. Riding To The Top is a community-based nonprofit, receives no federal or state funding and provides scholarships to over 60 percent of its clients. For further information about client services, volunteering, or making a gift, please visit www.ridingtothetop.org or call 207-892-2813. <

End-of-life options to be discussed at Windham Library

By Erin Rose 

The Windham Public Library will be hosting a discussion of end-of-life options for residents from 6 p.m. - 8 p.m. on Friday, November 14.

Allison Osgood, Hospice Liaison with Beacon Hospice, will provide more details about hospice care and how it can help patients live out their lives comfortably, and Bob McCown, a volunteer with Maine Death with Dignity, will present information about Maine’s Death with Dignity law and how terminally ill Mainers can choose to end their lives through aid in dying medicine.

The hospice program overall is misunderstood, Osgood said, adding that many patients don’t take advantage until their illnesses are advanced, to where they’re no longer able to enjoy the time they have left with their families and loved ones.

“I want to change the stigma around hospice care,” she noted, saying that many people do not think to take advantage of the six months of benefits that are available to patients. “We can keep you home where you can do what really matters to you.”

A patient is eligible for hospice care once they receive an order from their doctor that states if their disease follows the normal course, the person will likely pass away in 6 months or less. Once the hospice provider completes an evaluation to ensure the patient meets the Medicare guidelines, a team of people are engaged to provide care for the patient and their families. A nurse and aide will each separately visit the home several times a week to check on the patient’s wellbeing, ensuring their comfort.

“One patient just wanted to play cribbage with their aide, so they set a date every week,” Osgood said. “It made his day. He looked forward to it every single week.”

Hospice also helps beyond just patient care, as being a caregiver and managing a patient’s medical care can be difficult and overwhelming. The team from hospice can help alleviate those worries and concerns to allow families and friends to enjoy whatever time they have left with their loved ones.

“We’re there to walk you through the process so we can tell you what is happening and what to expect and be that communication liaison between the families and doctors, so everyone is on the same page” Osgood said. “Sometimes we get these families on, and you can just see the wave of pure calm come over them. We’re taking those little things away so that they can be family members instead of just caregivers.”

Hospice does not preclude a patient from seeking aid in dying medicine. Frequently, patients are on hospice at the time they choose to take the medication, and the hospice care team can be present to help at the end, as they would for an unexpected death. While the hospice personnel cannot be present in the home when the patient is taking the medication, after it’s taken, they will provide the patient with any care they need in their final moments.

“As soon as meds are taken, they can go in and provide support, including to the family sitting vigil and make sure that the patient is comfortable while waiting for the medication to take effect,” Osgood explained. “It’s incredible. I think it gives a sense of control back to these people.”

“When you’re losing your independence, going through serious illness, you lose a part of yourself, so having that option of Death with Dignity gives them a measure of control,” she added. 

Aid in dying medicine is “an emerging field of palliative medicine,” noted Reverend Valerie Lovelace, Executive Director of Maine Death with Dignity, a nonprofit organization that provides services, education and advocacy for patients. “It’s just one more tool in the end-of-life toolbox for patients and physicians, if those patients are seeking that kind of support.”

Lovelace explained that in Oregon, one of the states with the oldest aid in dying laws, 90% of patients were on hospice at the time they chose to take the medications. Patients find comfort in having the medication and having a sense of control when their disease has dramatically reduced the control patients have over their lives.

“Not everyone dies well. There’s this idea out there that end-of-life care is sufficient and that it meets everyone’s needs. And the truth is, it doesn’t,” she said. “You only have to work in hospice for a short time to see the other side of things. And so, this meets the needs of people who want to have some control, some say in how long it takes for them to die. There are some patients who say it is palliative just having it. Even if they don’t use it, it’s plan B.”

She added that “a number of patients here in Maine have felt so relieved once they are through the qualification process and they know they can use the medication if they need it. It brings so much relief.”

Maine’s Death with Dignity Act was adopted into law in 2019. It allows terminally ill patients, in conjunction with their physician and a consulting physician, to request medication that would end their life. There are considerations and requirements in the Act, ensuring that patients are appropriately screened so that the decision is being made while the patient is of sound mind and capable of considering the grave consequences.

To qualify for the medication, terminally ill patients whose condition will likely be fatal within six months must make two oral requests to their physician for the life-ending medication, separated by a 15-day waiting period, during which the patient must also submit a separate written request, appropriately witnessed by two others. Some patients may be required to undergo psychological examination as well, to ensure their competence and ability to make a rational decision.

The Maine Death with Dignity Act Statistical Report, an annual report required by the law, reported that while 66 state residents applied to the program in 2024, 48 of those residents died by “patient choice”. Thirteen of the applicants passed away due to their illness before receiving the medications. Applicants represented all 14 Maine counties and were aged from 53 years old to 101 years old. Most of the applications were from patients diagnosed with cancer, while others suffered from ALS (Lou Gehrig’s disease), heart disease, and COPD. 

For more information about Maine’s Death with Dignity Act, visit www.mainedeathwithdignity.org 

 

Public welcome to Veterans Day event at Windham Veterans Center

By Ed Pierce

Every year Veterans Day is observed on Nov. 11 and is more than just another day off from work. It was established to recognize the ultimate sacrifices made by American military members in the name of liberty and freedom. The day symbolizes the 11th Hour of the 11th day of the 11th month marking the end of World War I and here in Windham, the public is invited to a special Veterans Day observance to remember those who have worn the uniform of the United States of America.

This year’s Veterans Day event starts at 11 a.m. Tuesday, Nov. 11 at the Windham Veterans Center and will feature guest speakers and the student winners of this year’s local Veterans of Foreign Wars Post 10643 essay contests.

The event is part of the national Veterans Day celebration and holiday, which was originally known as “Armistice Day” to millions of Americans.

Paying tribute to military veterans was first launched on Nov. 11, 1919, one year after the end of World War I. U.S. President Woodrow Wilson declared “Armistice Day” to take place annually in America on the “11th day of the 11th month at the 11th hour” to remember the end of what was known as “The Great War,” now called World War I. During his original proclamation, President Wilson was resolute about creating a day to honor America’s veterans.

“Reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations,” Wilson wrote in his original declaration creating “Armistice Day.”

By June 1954, members of the U.S. Congress officially changed the name of “Armistice Day” to Veterans Day to honor those Americans who perished in World War II and Korea since “Armistice Day” had first been observed. Then in 1975, U.S. President Gerald Ford designated Nov. 11 as the permanent Veterans Day holiday because of its historical significance for the nation.

For this year’s observance in Windham, Jeff Cook, the commander of the Veterans of Foreign Wars Post 10643, will serve as the Master of Ceremonies for the event.

“As a combat veteran who served in Afghanistan, I still continue to serve for our local veterans,” Cook said. “Getting young people to research and learn about past wars, the service and sacrifices made hopefully could change a young person’s life to become an impact in their community or serve in the military.”

During the Veterans Day observance, the guest speaker will be Elizabeth Cormier, Vice Chair of the Maine Honor Fight Board of Directors, patriotic songs will be performed by the Windham Chamber Singers and Windham Boy Scout Troop 805 will assist with seating and the Presentation of the Colors.

Cook will announce the winners of this year’s VFW-sponsored essay competitions who will read their essays for the audience in attendance for the Veterans Day observance. The theme of this year’s Patriot’s Pen contest for students in grades 6 to 8 is ““How are you showing patriotism and support of our country?” and for the Voice of Democracy contest for students in grades 9 to 12 the audio-essay theme is also ““How are you showing patriotism and support of our country?”

Veterans Day is a federal holiday recognized each November to celebrate and honor all U.S. veterans, those who are deceased or living. No matter what day of the week, Veterans Day always falls on November 11 each year and is recognized as a federal holiday nationally.

As of 2025, more than 16.2 million veterans live in the United States and a total of 800,000 veterans of the Korean War are still alive as of mid-year. That group includes Windham American Legion Post 148 member Jerry Black, 97, who served in the U.S. Navy aboard the USS Johnston during the Korean War.

Over the years, Veterans Day has evolved into a day not just for remembering those who served in wartime but also for recognizing all veterans, including those who served in peacetime. It now serves as a time to reflect on veterans' contributions and ongoing challenges, such as health care and employment and the day has become a platform for honoring military service while also advocating for the needs of those who served.

This year’s Veterans Day event in Windham is free and open to the public at the Windham Veterans Center, 35 Veterans Memorial Drive in Windham. <

WindowDressers program helps lower heating costs in Lakes Region

By Dina Mendros

Winter is coming and Mainers are concerned with keeping their homes warm. One low-cost way to do so is by participating in the WindowDressers program which provides insulated window inserts to help keep heat in for free or at a low cost.

Community residents are asked to sign up for free or low-cost
insulating window inserts intended to reduce home heating 
costs. The WindowDressers program is administered locally
by Age Friendly Windham and the deadline to enroll is
Dec. 10. PHOTO BY SOFIA REALI

“WindowDressers is a grassroots volunteer-driven nonprofit organization that trains, supplies, and supports teams of volunteers who host community builds to construct insulating window inserts for local residents,” according to program spokeswoman Sofia Reali. “WindowDressers brings community volunteers of all economic and social situations together to improve the warmth and comfort of interior spaces, lower heating costs, and reduce emissions by producing low-cost insulating window inserts that function as custom, interior-mounted storm windows.”

Those living in the Sebago Lake Region, which includes Windham, Raymond and Standish, can sign up now for inserts which will be built and distributed in January.

Insulated window inserts help prevent heat loss in homes, much of which occurs through windows.

“About 30 percent of an average home’s heat loss occurs through windows and doors,” Reali said. “In homes with older windows, the situation can be even worse, and Maine has the fifth oldest housing stock in the nation.”

“Our custom-built window inserts significantly reduce this heat loss by creating two additional sealed air spaces: one between the insert and window and another between the two plastic layers,” she said. “This effectively doubles window insulation, making homes more energy efficient and comfortable throughout the winter. Our research shows that, in a typical house, one medium sized insert (30 inches by 52 inches) can save an average of 8.5 gallons of heating oil every year.”

This is the first year that Age Friendly Windham (AFW) is heading up the WindowDressers community build for the town.

AFW is “participating to help homeowners and renters, as well as any interested business, keep their space warm and reduce heating cost while reducing the impact of traditional fuels on the environment,” said AFW Coordinator Erica Bell-Watkins. “It aligns with our action plan to help facilitate weatherization programs for the community. It also aligns with the town's energy plan 2023 to educate and assist residents with utilizing energy efficiency programs.”

The community build is a five to seven day “pop-up’ event” with a goal of building 200 to 300 inserts with 50 or more volunteers, Bell-Watkins said. Most households will receive about seven inserts.

“Together, our volunteers have built over 78,000 custom-made insulating window inserts since 2010, with between 25 to 35 percent given to low-income families for no or low cost,” Reali said. “After signing up for inserts, the first step is to schedule a measuring appointment with the local Build Team. At these measuring appointments, trained volunteers visit homes to measure windows and determine the number of inserts needed.”

The inserts are built of attractive pine frames and wrapped drum-tight with two layers of durable plastic film. These layers create an insulating air space while letting in all the light and views. Foam weather stripping around the outer edges stops drafts and ensures the insert’s snug fit.

All inserts are built at the community build event, where volunteers and customers come together to assemble them. Each insert is made in a few simple steps with the help of custom jigs, which guide every step of assembly so that anyone, regardless of experience, can easily and consistently build inserts.

“Customers install the window inserts themselves once they bring them home,” Reali said. “The inserts are lightweight and designed to slide easily into the inside of the window. Each insert has a small pull tab at the bottom to remove them at the end of the heating season.”

WindowDressers offers up to 10 inserts per year for no-cost or whatever you can afford. For middle- and high-income homes and businesses, the price is a fraction of the cost of similar commercial products. Pricing is based on the exact size of the insert. A medium-sized 30 inch by 52 inch insert in pine costs $50.98 plus tax.

The WindowDressers program is supported through a diverse range of funding sources, including individual donations and grants from foundations across New England.

The Sebago Lakes Region community build is partnering with Saint Joseph’s College to host the local event from Jan. 22 to Jan. 26.

The team is looking for community volunteers to help measure windows and participate at the community build event itself. Anyone interested in volunteering at the build can sign up at windowdressers.org/community-builds-maine/.

For anyone interested in signing up to receive inserts they can do so at windowdressers.org/insulating-inserts/ or call 207-596-3073. Locally, send an email to Erica Bell-Watkins at eabellwatkins@windhammaine.us. The deadline for having windows measured is Dec. 10. <

Becky Longacre: Why Diets Fail and Some Tips for Eating Better

By Becky Longacre

There is so much information out there about what is healthy and what is not! There are so many Gurus telling you to eat this and don’t eat that and eat at this time and not at that time. To eat carbs. Not to eat carbs. To eat vegan. To only eat carnivore. How do you make sense of all this information?

Becky Longacre

The short answer: You have to do what’s right for you.

How do you know what’s right for you? Here are some tips to help you get started on an eating pattern/ style/ plan that works for YOU, specifically. Let go of what your co-workers, your neighbors, your friends are doing and stick with what works for you.

Doing what others are doing even if it doesn’t work for you, specifically, is why diets fail. To help yourself move forward here are some tips.

Ask yourself these two questions:

1.)  Are you diabetic or insulin resistant? Your doctor may have told you “you need to watch your blood sugar” or you may have heard the term “pre-diabetic” spoken by your healthcare provider. If either of these are true (you have diabetes or are pre-diabetic- AKA insulin resistant), it is very helpful to increase your protein intake, your vegetable intake and lower your carb intake. Aim for less than 60 grams of total carbohydrates per day. Why? Because in order to get access to your fat storage (if you are trying to lose weight or even if you are trying to maintain your weight) you must FIRST burn through your blood sugar and then you must burn through your stored glycogen (more sugar stored in your muscles and liver in longer chains). Once you have burned through these fuel sources, then your body can access fat stores. When you have diabetes, the time it takes to burn through these sugar stores is longer. Therefore, limiting your carb intake will help you get there quicker. Exercise will help you as well. Just going for a 20-minute walk after lunch will help you burn through some of those sugar stores.

The other way to burn through sugar stores is to practice intermittent fasting. This is when you adhere to an eating window and a fasting window. You can practice 14, 18, or 20 hours of fasting and eat for the remainder of the 24-hour day: 10, 8, or 4 (for example). Doing this will give your stomach and intestines a chance to fully empty. Guess what happens after that? Their sensitivity to being full increases over time. So, if you practice intermittent fasting for several weeks, you will naturally start to feel full sooner. This will help in reducing your overall calories.

If there is one food stuff that I call “bad” it is high fructose corn syrup. This highly processed sugar spikes your blood sugar fast and causes a fast drop as well. This fast drop in blood sugar is part of why your brain is “cued” to eat. Minimizing or eliminating high fructose corn syrup from your diet will help tremendously with blood sugar maintenance and therefore less overeating.

2.) What makes you happy? Large meals or smaller meals throughout the day? Knowing this about yourself can help you decide to eat 2 larger meals throughout the day or 6 smaller meals during the day. Whether or not this will work for you will be dependent on if you are being realistic with serving sizes and whether or not you take a hypoglycemic agent (diabetes medication). If it makes you happy to eat 6 smaller meals during the day, go for it! Just really, really, really pay attention to what a serving size is. Do not go out to a restaurant to learn about serving sizes. Restaurants tend to serve 3-5 what the recommended serving is. Read food labels and look up nutrition information on MyPlate.gov | U.S. Department of Agriculture to get a sense for portion sizes. If you want to eat 2 larger sized meals, that’s fine too! Again, just be mindful about the total calories you are consuming. In the end, being mindful of calories will help you stay on track.

The point here is to think about what is sustainable for you. If you are a grazer, be more mindful about grazing on plants like fruits, veggies, and nuts to make you happy. If you like two bigger meals for the day, still eat plenty of plants and lean protein like chicken and fish. Go for 100 percent whole grain wheat pasta and bread. And, drink more water than you think you need to. Truly, most of us are walking around pretty dehydrated and drinking water will help your health on so many levels (from reducing brain fog and muscle soreness to increasing your ability to fight infections and heal wounds).

The common denominator of all of these tips in the end is: Mindfulness. Whatever you decide, however you choose to eat to get healthy, increasing your mindfulness will help you stay consistent. And consistency is what pays off in any health plan. Not intensity. Consistency.

Stay consistent, my friends. I will see you next time.

Becky Longacre is a Nurse Coach for Health Transformers LLC. Send her questions at becky@healthtransformersmaine.com or call her at 207-400-7897. Visit her website at www.healthtransformersmaine.com" <