family

Wellness Wednesday: Family and Social Support and Health

I have a pretty healthy family, and a pretty healthy group of friends. However, sometimes someone get sick or needs a surgery. I am always grateful and amazed at how people rally to help. At the same time, I think of my many patients who have to go it alone, even though they are not doing well. 

What is the relationship of social support to health ? It’s huge. I decided that if I write a blog post highlighting this interesting connection, that more people would connect with others in times of need. 

The most common form of social connection is marriage. Marriage is clearly associated with health. But there are some interesting particulars. Numerous studies over the last 150 years have noted this association. In more recent years, the association was questioned, on the hypothesis that perhaps healthier people marry. This turned out not to be true. In fact, unhealthier men were more likely to marry. 

If you parse the date further, the “ marriage effect “ is seen to be stronger as couples age. Moreover the effect is stronger for men than it is for women. Non married stable partners also have greater health than singles, however not as much as married people. There is not yet enough data to comment on whether same sex married couples share this health benefit of marriage. 

What are the particular mental and physical advantages associated with marriage and social support ? 

  • decreased depressive symptoms
  • better recovery from episodes of depression
  • lower heart rate and blood pressure 
  • lower serum cholesterol 
  • higher immune function 
  • reduced risk of Alzheimers 
  • better outcomes for hospitalized patients
  • decreased likelihood of chronic disease, disability, mental illness, and death

How do marriage and social support confer this improve effect on both mental and physical health ? There are several observations about those who are married, partnered or have good social support that seem likely to hold the answers : 

  • better social connectons
  • presence of companionship 
  • better emotional support 
  • better economic well being and more likely to be insured
  • more likely to keep medical appointments and get recommended screenings
  • more likely to take prescribed medications 
  • safer behaviors 
  • better nutrition 
  • more likely to get regular exercise

Dan Buettner in Blue Zones, identified social support as a principal correlate of extreme  longevity. He was focusing on groups of people around the world who lived healthy until past the age of 100. Regardless of place or culture, social support was key.

I think this is a powerful reminder for all of us to assess our our family and social connections. Are our relationships in good working order ? Those relationships may be more important than we realized. 

 

References: 

http://www.uniteforsight.org/gender-power/module1

http://www.jhsph.edu/research/centers-and-institutes/johns-hopkins-center-to-eliminate-cardiovascular-health-disparities/about/influences_on_health/family_social_support.html

http://www.economist.com/blogs/economist-explains/2015/01/economist-explains-0

http://www.webmd.com/sex-relationships/guide/relationships-marriage-and-health

http://www.health.harvard.edu/newsletter_article/marriage-and-mens-health

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2729718/

https://www.bluezones.com/2014/03/blue-zones-history/

 

 

Food Friday:Spring's First Fruits and Shopper’s Lists

This week the morels came out. Morels are the spirit of the forest rising up after spring mist and sun in close succession. They are hidden in plain sight. They are jewels amidst dung, a mushroom, not to be cultivated, and bringing the highest prices of anything in a northern hemisphere vendor’s stand. 

We gathered them as a seasonal rite, and to celebrate the birthday of a friend which comes at this time. They require a bit of esoteric knowledge, lest they be confused with inedible or poisonous varieties. They are not to be eaten raw. They are best cooked in butter and allowed to hold their own next to something simple like steak. 

To enjoy them, we must be sure we must of their origin and provenance. The effort we spend is in proportion to our enjoyment. By contrast, how is it that we give so little care to our everyday food ? 

Today’s post is a cautionary note about food safety. More than that, it is an invitation to experience our daily food more fully. You have probably all seen the bumper stickers “ Who’s your farmer?”. This is a valid question. It is both important and fascinating to learn about the origins of food. Once you learn about the different ways food is produced, including the conditions of the farms, factories and people involved, you will most likely care. What you will find is that the bad is really bad, and the good is really good. The obtaining, preparing, serving and eating of food becomes something greater, and something of which you can be proud. And, somewhat incidentally, the food is better. 

As a relevant side note, when you eat food of this quality, it will enhance your health. Since high quality natural food is best prepared simply, it is generally healthy. It is more expensive, and not the kind of thing one overeats. You will be too busy savoring it. You will be come interested in quality not quantity. Most likely, your weight will gravitate toward normal if it is not already there. 

I was hoping to also find some wild asparagus in the fields. Plus, strawberries and rhubarb are due soon. But I am impatient, and have been looking at strawberries in the stores, both organic and not. So, naturally, I was interested when a headline flashed onto my newsfeed: 

 

The #1 Most Contaminated Fruit You’re Buying Is...

 

I clicked on it, only to find that the answer is strawberries. The link led me to an articles about two very important lists which I want to share with you: 

 

The Dirty Dozen

and

The Clean Fifteen

 

These are lists produced by the Environmental Working Group (ewg.org), a nonprofit which is endorsed by The American Academy of Pediatrics. They strive to educate and protect the public from pesticide residue in food, and they use USDA ( US Department of Agriculture) and FDA (Food and Drug Administration) data to do it. 

The Dirty Dozen is the 12 most pesticide laden produce items in stores, in order of contamination. The Clean Fifteen lists the fifteen least contaminated non-organic produce items. Of course, the ideal is to buy organic. But if you cannot, you should avoid the items on the Dirty Dozen. If you can only buy a little bit of your produce as organic, then concentrate on the ones high on the Dirty Dozen list. Conversely, you can feel reasonably good about buying non-organic produce if you choose from the Clean Fifteen. You can download these lists for free on ewg.org. Take your hunting and gathering to the next level. 

Wellness Wednesday: Healthy Architecture

Have you you ever noticed that you just feel good in some homes ? This might be because of the people who live there, or because of some happy memories. Or it could be the architecture ! It has been definitively shown that architecture influences our health and our sense of well being. In this post we will be examining what science and architecture say about healthy living space. 

Vitruvius, a famed architect and engineer of the Roman Empire, note that three elements were required for a well designed building: health, comfort and delight.

Cleary these requirements go beyond household air and water quality, lighting, waste management, and nontoxic materials. They go beyond shelter, privacy and safety as well. 

The AIA or American Institute of Architects has utilized a set of design principles to inform architecture not only for homes, but for schools and hospitals as well. They are as follows: 

  • Safety
  • Social Connectedness 
  • Environmental Quality
  • Sensory Environments
  • Physical Activity
  • Access to Natural Systems. 

This means that besides being safe, homes need to provide a space for people to comfortably gather. They need to be designed in such a way as to foster good air and water quality in the home. They need to provide pleasant sensory experiences of sound, sight, smell and touch. They need to foster the ability to be active. Finally they need to include or be able to interface with nature. 

According to Robert Ivy, CEO of AIA, these criteria for health fostering architecture can go even further. He highlights the following design principles: 

  • Biophilia
  • Educational design strategies 
  • Light as therapy

Biophilia refers to our innate love of nature. It even alludes to the fact that exposure to the natural world has measurable effects on well being. This can mean we keep indoor plants. It could also mean we keep a small garden outside the kitchen door. Educational design, means that our physical spaces ideally foster learning. This may mean something as simple as including space for an aquarium,. Or, it may mean including bookshelves, a tool shop, or a lego table in a child’s room. Light as therapy is a proven factor. Daylight fosters recovery in the hospital and good emotions at home. Daylight is ideally part of every room in a building. 

Designing for wellness is important whether you rent, own or are building your home. Small but well informed changes in your living space can have significant effects on wellness. 

To learn more: 

http://info.aia.org/AIArchitect/2014/1121/aia-interactive/index.html?utm_source=http://info.aia.org/AIArchitect/2014/1121/aia-interactive/index.html#

http://www.ncbi.nlm.nih.gov/books/NBK44199/

http://www.webmd.com/women/features/25-ways-create-green-healthy-home

 

 

 

 

 

Food Friday: Our Passover 2016 Menu

Friday night is the beginning of the 8 day holiday of Passover. It commemorates the journey of the Hebrew slaves out of Egypt and into freedom. This passage can be seen on many levels: geographic, cultural, religious,  psychological, and, concerning our topic today, culinary. 

It is an archetypal story that the Jewish people have seen fit to memorialize and celebrate with the Passover Holiday. And, more than every other Jewish Holiday, it is celebrated with food. True, the Seder, or Passover celebration service has a beautiful and music-laden liturgy in a volume called the Haggadah, but the special food items eaten are written right into the text.

The ceremony begins with blessings over wine and candle lighting. The narrative proceeds to bring us into a desert land, into the fold of an impoverished and weakened people. Moses, with divine inspiration, invokes the plagues upon Egypt to persuade Pharaoh to let his people go. Finally the tenth plague, the death of the firstborn of Egypt breaks him, but he reneges, and the people are pursued by Pharaoh's chariots through the Red Sea, where they are delivered to freedom and the soldiers drowned. 

As the story proceeds, we at the table are permitted meager portions. We must wait patiently and hear the story unfold. We may dip bitter green herbs in salt water symbolizing the bitterness of slavery and the tears the people. Of course, everyone at the table is quite hungry by now, and we are reminded to remember the suffering of people everywhere, and even into the present. Fairly soon we can have a sip of wine. At last we are given the Matzah. It is a flat tasteless cracker made of flour and water. It is the closest thing to cardboard that you can actually eat. It has its appeals, but I think mainly from association to the festive family gatherings. It depicts a “ poor bread”, a bread made in haste, the bread of slaves on the run, the bread of people who can afford nothing else. Everyone eats some in ceremonial fashion, and often with a spread. But no ! It is a spread of pungent horseradish called Maror, again to symbolize suffering. It is traditional to see who can take the biggest bite and wince the worst. 

The rabbis must have known about being hangry, since right about then we are permitted also to spread Charoset on the matzah. Charoset is strange compared to typical American foods, one the hearkens to other lands and other times. . It is a paste made of fresh and dried fruit, perhaps citrus, spices and various nuts. It is mulled with sweet red wine. It can be made chunky or smooth, and can be delicious. It symbolizes the mortar for the bricks with which the slaves built. People make a sandwich of Matzah, Charoset, and Maror, as did the famous Rabbi Hillel centuries ago, since he taught that the bitter went with the sweet. 

Finally the meal is announced, and it is ritually begun with an elaborate blessing and a boiled or roasted egg. The egg is, of course, a symbol of new life. The entire “ Seder plate “ is presented. The plate is often very large and ornate, with special spots and labels for each of the ceremonial foods, including lamb and the ones already mentioned. As the meal unfolds in many courses, we are encouraged to recline and take our time, and to use pillows to highlight our status as free people.

Modern Seders make mention of various forms of oppression in modern times. In that spirit, the Seder is for passing on wisdom as well as celebrating, and elders at the table are meant to tell the young people what they have seen in their day. I can remember one Seder I attended with a friend as a young high school student. It was in Los Angeles in the 1970s. After the meal was largely finished, the elders started telling stories. I was brought to a table where several very old people had pulled up their sleeves. I could see numbers tattooed on their arms. I realized in silent horror that they were survivors of the concentration camps of World War 2. They spoke at length about what they had seen, and admonished us to never forget. These stories were tragic, but they encouraged us by saying, “Look at us now !” .

Indeed they were filled with joy and pride, in a grand ballroom filled with family and friends, dressed to the nines, and sitting before a splendid table with a spread fit for royalty. I will never forget it. 

So Friday when I make our small family Seder, I will think of them. Friday afternoon, however, I will think of all the things I have to prepare. To conclude, I would like to share with you my planned menu. For a Passover menu, it is one part traditional and one part eclectic, just like our family. I hope whatever your tradition, whatever your religion or lack of it, that you can celebrate with us in your heart. 

 

Passover Menu 2016 

 

The Wine: organic grape juice of course. 

 

Bitter herbs: Mixed greens to include arugula, mizuna, mustard greens spinach and kale for the sweet and bitter (with a citrus vinaigrette for later in the meal) 

 

Roasted eggs, deviled by my son in law if he has time. 

 

My own Charoset, featuring dried mango, golden raisins, dates, dried cranberries, almonds, orange juice and champagne, and spices. 

 

Home made matzah- very rustic and hot out of the oven. 

 

Horseradish - straight up no embellishment. 

 

Halibut and salmon terrine - My substitute for the traditional gefilte fish. 

 

Roasted carrot fries - yum 

 

Matzoh ball soup - A family favorite - essentially a chicken soup variation with these amazing smooth light dumplings called matzoh balls. Mix the matzoh meal (wheat crumbs essentially) with eggs and oil and let them sit in the fridge. You will drop them in broth later. Then you roast a couple chickens (done ! ) reserve the meat, make broth, then prepare a mirepoix. A mirepoix is a mixture of finely chopped carrots, onion, and celery, which together give wonderful aroma and taste to soup. Sauté the mirepoix in olive oiling a big pot, add the meat as well, with herbes de provence and pepper. Add broth over all of it, garnish with white wine, bring to a low boil, then drop in your formed Matzoh balls. It won’t take long until they are ready and rise to the top. Serve with matzah. 

 

Fresh fruit- I cannot serve a meal without fresh fruit. Any will do. Strawberries, watermelon, mango and blueberries tomorrow. 

 

Desserts: 

 

Always more than one. 

 

Coconut macaroons- some dipped in chocolate - Love ! 

 

Flourless or fallen chocolate cake - Need I say more ? 

Wellness Wednesday: Household Water Quality

Water has to be one of my favorite things. I love to drink it, bathe in in, swim in it, and just look at it.  I am lucky to live at the headwaters of the Rocky Mountains where the water in the rivers, lakes and ground supply is pure and drinkable. I have become aware of the issue of water quality simply because I have enjoyed this pristine resource, and realize it is not this way in many other places.  What can you do to make sure the water you drink and use is of the highest quality ? 

Make sure you know where your water comes from. It can come from a pubic water system, a well, or bottled water. Public water systems in the States are highly regulated and reliable systems. The EPA (Environmental Protection Agency) is responsible for regulating these. Most people in the US (86%) receive their water from a public water system. 

Private well systems that draw groundwater can either serve one household or a group of households. Fourteen percent of households in the US use private wells. EPA regulations DO NOT apply to privately owned wells or other private water systems such as rainwater collecting systems. Therefore, private well owners are responsible for making sure their water is safe to drink. 

What do private well owners have to be concerned about ? The first point is to hire a reputable ( licensed and insured) contractor to drill a well. Water testing can be done at that time. Obvious concerns have to do with keeping wells an appropriate distance from septic drain fields. Of the top 7 causes of well contamination, the first 6 are infectious organisms. Beyond that are chemicals like arsenic, gasoline and nitrates, which comes from fertilizers. The US EPA recommends that all water be tested for quality once every three years. This analysis should include fluoride, since naturally occurring fluoride levels can be more or less than recommended values for children in the home. Your local Health Department can advise you about getting your water tested. 

Bottled water would seem to be an appropriate substitute for questionable drinking water. However, there have been many cases of contaminated bottled water. Read the label to see how a particular brand is treated. If you are immunocompromised, be aware you are looking for treatments such as reverse osmosis, distillation and 1 micron filtration. The FDA (food and drug administration) regulates the production of bottled water. Unless your home water supply is questionable, there is little need to buy bottled water. You can save packaging, and fill up your own reusable water bottle from home. 

Safe water use during camping or travel is a special case by case issue. Water use concerns while camping can be addressed with a little research through the Park Service or Forest Service in the area where you plan to be. Travel concerns outside the US can be addressed through the US State Department website where you can find country specific information. The WHO (World Health Organization) is also a great resource. 

Perhaps the greatest purpose this post can serve is that of raising water awareness. Clean water is one of our most precious resources. Worldwide, clean water is an endangered species. Become aware of water issues, and become active for the cause of clean water in your community. 

 

Food Friday: Passover Food, Part One

This year the first night of Passover falls on Friday night April 22nd. This means the upcoming week will be one of preparing. Observant households are cleaned and cleared of all leavened (yeasted or raised) bread and grains, since for the entire 8 days of the holiday, they are not eaten. 

Passover is the biblical holiday of the Feast of Unleavened Bread. It commemorates the Exodus of the Hebrews from slavery in Egypt. It is celebrated by both Jews and Christians. Jesus famously celebrated the Feast of Passover at what is now called The Last Supper. It is important to me as Jew among Christians to highlight the fact that we share this common narrative of liberation and redemption. Passover is always fresh, modern and relevant. It is one of my favorite holidays because of these themes, and since it involves food and family. 

Passover is celebrated over an eight day period not at a synagogue, but at the dinner table. The story of the Exodus is retold at the table though the reading of a work of liturgy called the Haggadah, which is essentially a narrative recounting of the portion of the book of Exodus which chronicles the event.

Here is the real genius of the observance in my opinion: The series of dishes in the meal serve as illustrations for the major points in the story ! This serves to keep the attendants engaged and makes the elements of the story unforgettable. Our ancestors felt so strongly about instilling within us this story of freedom that they enshrined it in a festive meal. 

This post will cover the elements of the festive meal, in order, and their meanings. Next week we will look at modern recipes for the same. 

 

Historical Culinary Elements of the Passover Seder: 

 

 

1st cup of wine or grape juice              

To sanctify the day 

 

Karpas (green herbs)    

To announce spring 

 

Salt water for dipping     

To signify the tears of the people 

 

Matzah (unleavened flat bread)                          

made in haste for an urgent departure

 

Maror ( Bitter herbs) traditionally horseradish,

to symbolize the bitterness of slavery    

 

Charoset (chopped fruit, nut and spice mixture)

to signify the mortar with which the slaves built the cities 

 

2nd cup to signify redemption 

 

3rd cup to signify blessing

 

The festive meal beginning with a roasted egg to symbolize new life. A roasted lamb shank is included and lamb is often served to symbolize the sacrificial Paschal lamb. Typically potatoes are served since they are in season, and they are not a leavened grain. 

 

4th cup to commemorate acceptance

of the Covenant of Law 

 

The historical ingredients of the meal are a bit peculiar to work with but are imbued with meaning. Stay tuned next week for the delicious modern adaptations of these ancient dishes.

Wellness Wednesday: Household Wellness: Indoor Air Quality 

Can a house be sick or healthy ? I think it can. Where we live can have a significant influence on our health. Here are are some tips on how to play doctor for your house. 

Consider house “physiology” and house “anatomy”. You must evaluate the air quality, the water quality, the surfaces, the organization and the light. This week we will focus on indoor air quality.

 

Indicators of poor quality: 

  • smelly or stuffy air (step outside first then back in to check) 
  • dirty central healing or cooling equipment 
  • areas storing moldy items like books, shoes

 

Particular concerns about air quality: 

 

Radon

The federal government recommends that you measure radon in your home. It is odorless, colorless, radioactive gas which can cause lung cancer. It can be in any house of any construction, and there are ways to correct it. The link below is a useful pamphlet on radon: 

 

A Citizens’s Guide to Radon

 

Weatherizing

Weatherizing is important for energy conservation. However, it can lead to inadequate ventilation, moisture buildup and mold, which produces allergens. 

 

Asbestos

Asbestos is a natural fibrous material that causes cancer. It was once used in many building supplies. In place and undisturbed, it does not cause problems. However, when it is disturbed during processes like remodeling, it can enter the air microscopically and be inhaled into the lungs. If you think there is a chance of this happening in your home, obtain a licensed professional to evaluate and deal with the situation.  

 

Carpets

Carpets trap dirt and dust mites which produced allergens which end up suspended in the air. When carpets are installed they release VOCs ( volatile organic compounds) which are toxic . 

 

Carbon Monoxide 

This colorless odorless and deadly gas can be produced as a by product of incorrectly installed or maintained furnaces, fireplaces or wood stoves. It can also enter the home from stoves that have no dedicated outdoor air supply.

 

 

Ways to prevent bad indoor air quality:

 

  • Ensure proper ventilation of stovetops and bathrooms.
  • Forbid any smoking indoors.
  • Check for and remedy any leaks or standing water anywhere including basement and attics.
  • Do not store paints or solvents in an attached garage.
  • Do not use odor- masking chemicals or “air freshening” devices.
  • Do not use pesticides or herbicides around the home. Your county extension agent can advise you on safe alternative for around the home. 
  • Test for and remedy any radon problems.
  • Avoid disturbing old building materials which may contain asbestos. 
  • Chose hard surfaced flooring instead of carpeting and use cleanable area rugs where softness is desired. As everyone to remove shoes before entering. 
  • When carpeting is chosen ask installers to unroll it for at least 72 hours at the warehouse to off gas before installing at the home. Then allow another 72 hours before occupying the space. Make sure the carpet can be removed without the use of toxic chemicals. 
  • Vacuum any carpet frequently with a HEPA filter vacuum. 
  • Damp mop floors and wash bedding in hot water weekly to prevent dust mites and their airborne allergens. 
  • Ensure heating stoves are properly designed, installed and maintained. Ensure they are vented to the outdoors. 
  • Avoid toxic household cleaning products and craft supplies. Many natural cleaning alternatives are available. Please see this post on that subject: 

Wellness Wednesday: Natural Home Cleaning

 

There is a lot more to this than I anticipated. I’ll confess, I learned a lot in preparing this post. Stay tuned for Wellness Wednesday next week when we will explore water quality. 

 

References: 

Epa.gov on indoor air quality

American Lung Association

United States Consumer Product Safety Division

 

Wellness Wednesday: The Art of Preparation 

Why discuss preparation in a health blog ? Preparation is an antidote to what ails us. 

Preparation is key to overcoming health challenges like obesity, poor nutrition, lack of fitness, chronic disease, and bad habits.

Tax day is April 15th and tax season has prompted my focus on preparation. There is a lot of stress going around associated with tax preparation, and not just because money needs to be paid. There is stress because some people leave their preparations for taxes for the last minute. 

The opposite of preparation is procrastination. Check out this older post on procrastination: 

Curing Procrastination

Procrastination increases stress, undermines self - confidence, and undermines relationships at home and work. 

It decreases performance and effectiveness at completing any goals, including those associated with health. 

There is a common misconception that preparation and goal meeting is about will power and discipline. On the contrary, preparation is about the realization that goal meeting is hard. Because goal meeting is hard, we need preparation which is easy. Said better, preparation is what makes it manageable. Preparation, not will power, is the key to success. 

Let’s dissect or “ unpack" preparation, so you can see what it really is:

  • Having optimism that your goal can be achieved.
  • Taking the time to fully define your goal. 
  • Frankly assessing where you are at the present moment, so that you can see how far you have to go.  
  • Breaking down your goal down into parts. These subsections of the main goal, and not the whole goal, get divided according to the SMART goal criteria. Each of these subgoals must be: 
    • specific 
    • measurable
    • attainable
    • relevant 
    • and time bound. 

 

That is what will make them, if not easy, then attainable.

To learn more about SMART goals, read here : 

New Years Resolutions

Three Ways to get Ready for the Week

The Importance of Inspiration

 

Sometimes preparation itself is daunting. However, when the ask of preparation itself is broken down into segments, it is easier to face. And, crucially, starting with plenty of time ahead will take enable you to spread the segments out so you don’t have to do too much at one time. With preparation the hard becomes easy and the stressful becomes empowering. Try some today !  

Wellness Wednesday: The Common Cold

 

What is a cold ?  

A cold is an upper respiratory infection caused by one of hundreds of viruses. According to mayoclinic.org, they normally last 1-2 weeks. They normally occur a few times each year even in healthy adults. Children have them more frequently than adults, and there are usually sicker than adults with it. 

Cold symptoms:

It is important that you can distinguish a garden variety common cold from something more serious. Here are the most common cold symptoms.

  • Runny or stuffy nose 
  • Itchy or sore throat 
  • Cough 
  • Congestion 
  • Slight body aches or a mild headache 
  • Sneezing 
  • Watery eyes 
  • Low-grade fever 
  • Mild fatigue

 

Cold symptoms are caused my the immune system’s response to the virus. These responses can cause their own problems, such as excess secretions and swelling of the passageways. This combination of increased secretions and narrowed passageways can  in turn can foster secondary bacterial infections in the sinuses, ear or throat. These complications require treatment. 

When adults should contact the doctor:

  • Fever of 103 F (39.4 C) or higher 
  • Fever accompanied by sweating, chills and a cough with colored phlegm 
  • Significantly swollen glands 
  • Severe sinus pain

 

When the doctor should be called for children: 

  • Fever of 100.4 F (38 C) in newborns up to 12 weeks 
  • Fever that rises repeatedly above 104 F (40 C) in a child of any age 
  • Signs of dehydration, such as urinating less often than usual 
  • Not drinking adequate fluids 
  • Fever that lasts more than 24 hours in a child younger than 2 
  • Fever that lasts more than three days in a child older than 2 
  • Vomiting or abdominal pain 
  • Unusual sleepiness 
  • Severe headache 
  • Stiff neck 
  • Difficulty breathing 
  • Persistent crying 
  • Ear pain 
  • Persistent cough
  • Pregnant women should call for any illness, just to make their caregivers aware and to discuss pregnancy safe management options. 

High fever, severe sore throat or body aches may indicate a special pathogen like influenza or strep which requires a specific treatment.  Without a doubt, there is little downside to calling your doctor and asking if they think you or your chlld needs to be examined or tested. 

 

Prevention of Colds

Cold viruses are spread by touch or particles in the air. We probably encounter them much more often than we get sick. Sometimes the immune system deals with them easily and we don’t really get sick. Getting sick happens when we encounter a particularly virulent (strong) virus, or when we are run down, or both. 

Prevention is a matter of not getting run down ( easier and than done) avoiding contact with sick people or viruses. Hand washing with soap and keeping surfaces with clean with antimicrobial cleaner is critical. When my kids were growing up, we established a tradition of washing hands whenever we arrived home from elsewhere. 

I also believe good oral hygiene is key to preventing upper respiratory infections. This means keeping up on the toothbrushing, flossing and dental repairs. A peroxide based mouthwash before bed is very helpful too. 

 

Treatment of Colds

Treatment is largely supportive. This means we try to ensure that patients hydrate well and rest. We also like them to keep their nasal passages clear and cough down so they do not get secondary bacterial infections from all the congestion. This can be accomplished with over the counter decongestants and cough suppressants. (Though it is important to note that aspirin is not given to children and cough syrup is not given to children under 4. )  Better yet decongesting is accomplished with frequent steamy showers and lots of herb tea, to keep the passages clear. Good oral hygiene probably hastens healing too.

Did you know that chicken soup is actually ideal for the cold sufferer ? There is actually an old research study showing it has anti-inflammatory effects, and certainly we know it helps to hydrate and nourish. While it is hydration that is often emphasized, people recovering from a cold need at least as many calories as normal. While one should feed a cold, one should NOT “ starve a fever”. 

I generally make my soup stock and my chicken soup from scratch. However that is not a quick proposition. For this reason, I like to keep some high quality canned chicken soup on hand just in case I am pressed for time and someone is under the weather. There, that is the ONE time I will recommend a “store bought, pre-made”  food. 

So in this case as in many, an ounce of prevention is worth a pound of cure. Stay in your exercise routine, sleep adequately, eat well, and practice good hygiene. Those things are a lot more fun than getting sick. If you do get sick, follow these measures. Treat yourself to some good soup, a steamy bath or shower, and a first rate Netflix binge. 

 

 

 

 

 

 

 

 

Food Friday: Easter Lunch Planning 

Sorry, for some reason this did not go out as planned.... so here it is ! 

Every year we have a sizable party for friends and family. Every year I try to include some traditional dishes, but also some things to surprise and delight. Right now I am letting you in on the menu planning process. 

This year, Passover does not coincide with Easter. Most years, it seems like it does. Since I am Jewish we do not have leavened bread on those years. However, this year, we will be able to. 

Last week’s Food Friday went over many of the traditional foods from around the world. Because Easter occurs so early in the spring, it is before crops are really coming in. Thus even the festive menus include foods made from preserved things, like cured meats and fish. But, when you think about it, dried wheat ground into flour is a preserved thing, and so breads are among the traditional dishes, especially if they contain dried fruits and candied citrus peel.

For our bread this year, I am looking forward to a traditional Russian Easter Bread made by one of my Russian friends. My mother in law usually brings lamb, which is herb encrusted. My daughter is quite the chocolatiere, and I am going to try to persuade her to make a batch of handmade chocolates in fanciful shapes on Saturday. We like to make bugs and butterflies from molds. Her husband is the salad expert and produces an extraordinary spinach salad with candied walnuts and sliced strawberries. I will handle the new potatoes, smoked salmon with cream cheese and pickles, and new asparagus. Also I cannot resist making a meringue cookie in honor of one of the great grandmothers in the family. For them I will use only the whites of the egg, and so will liberate numerous yolks. To utilize these, I will make lemon curd. I have discovered that just about everyone in my family loves it. Few here in the states eat it. It is more popular in Britain. It is a rich lemony spread made with butter, sugar, yolks and lemon juice. You can even make it with lime juice. People use it like jam. It is a beautiful sunny color. 

And that is quite enough for the cooked sweets, since there will be the egg hunt in the nearby forest. There will be lots of treasures, such as spools of thread, coins, buttons, ribbon and more, but there will also be candy. Some of the eggs will be wooden and painted, and some will even be stone. In the past I found some that rang like bells. They went to the permanent egg collection. 

Make no mistake these gatherings are for more than fun and food. They forge the social bonds we need to be happy and healthy. So regardless of your religious , political, familial or cultural affiliations,  get together and make something nice. Renew old bonds and forge new friendships. 

Welcome to my spring holiday table. I would love to hear about yours. 

 

 

 

 

 

Wellness Wednesday: Wellness While Gardening

Gardening does not strike anyone as a particularly dangerous pastime. However there are a few tips and one critical point I’d like to share on the subject. 

I have been a committed gardener ever since I got married 33 years ago. It has been a soul feeding pastime for me. Gardening has gone hand in hand with family time, from the hands on science education for our kids to our present day culinary pursuits. 

I have gotten sunburns, rashes, cuts, scrapes, slivers and mosquito bites.  I have gotten dirty and dehydrated. I have lifted too much. I have risked heat stroke and frostbite. Thank goodness I have not gotten any ticks. But these are the concerns at hand. If you check the CDC (Centers for disease control ,they cover the list of precautions that would have prevented all these ills, and I will recoup them dutifully here. But there are a couple surprises, and at the end, one BIG POINT. 

  • Your clothing and hat should protect against weather, insects, chemicals (even organic ones) sun and yes, dirt. Dirt is full of pathogens like various fungi, tetanus and toxoplasmosis. This is of special concern to those who are pregnant or have compromised immunity. Play in the dirt with gloves.  
  • Make sure your every ten year tetanus shot is up to date. 
  • Your skin should be protected by sunscreen or insect repellant as indicated. 
  • Your hands should be gloved no matter what. Did I mention the gloves ? 
  • Your eyes should be protected from flying debris and dirt. You are not pulling enough weeds if you do not have dirt flying toward your face. 
  • Have water with you and hydrate throughout the day. Dehydration happens faster than you think. 
  • Know the fertilizers and supplements you are dealing with. Read all labels and follow all directions. 
  • Know your equipment, and make sure it is in good working order. If you are using sharp objects or powered equipment, keep your attention on what you are doing and keep small children out of harm's way. 

Here is the BIG POINT, and I will plead with you on this. Use organic methods. Please. The whole point of gardening is to get closer to nature and to produce something wholesome you can eat. Please do a little reading, and welcome yourself into the immensely gratifying world of organic gardening. If there is one thing that will save the world, it might be this. 

I am not even going to begin to address all the safety concerns of gardening any other way, such as with conventional herbicides, pesticides, or fertilizers. It would take too long and it would be depressing. So, get yourself one of the many excellent organic gardening resources, like maybe a book, the internet, or maybe your grandmother.  It doesn’t matter if you do container gardening in the middle of a cityscape, or if you have a farm. Chose this life affirming hobby, and do it in a life affirming way. 

 

Stay tuned next week for another Wellness Wednesday. 

Food Friday: Planning the Easter Feast

I am fascinated by traditional holiday foods from around the world. Each dish has a fantastic story that embodies the history, agriculture and joy of the people who produce it. Let’s check into some of the lovely choices. Every holiday table should have the tried and true family favorites. But there should also be some well rehearsed culinary adventures to sample as well. 

I have noticed that many traditional Easter foods involve a sweetened and decorated yeast bread. Examples would be Kulich, from Eastern Europe. This baked in a tall tin and decorated with icing. The Mexican Easter Bread is called Capirotada, and is a baked bread pudding flavored with raisins, cinnamon cloves and cheese. England of course is famous for its hot crossed buns.

There are a couple of versions of sweet yeast breads which are decorated with colored eggs. They are Mona de Pascua from Spain and Tsoureki from Greece. The first looks like a donut topped with a hardboiled egg. In the second case, the eggs are dyed red to symbolize the blood of Christ. Columba di Pascua ( The dove of Easter) is a Italian bread with candied citrus peel much like Pannetone eaten for Christmas. 

Stacked Pysanky.jpg

It is important to remember that Easter occurs in spring. Historically, one would have to rely on the pantry or garden to make meals. Greens would barely be beginning to come into gardens. Perhaps there were new potatoes, peas or onions ifone were lucky and Easter was late. Thus breads from stored wheat, eggs from chickens just starting to lay again, and meat, either fresh or cured was accessible, and figured prominently in the Easter menu. Accordingly we see the observance of “ Gründonnerstag” in Germany on Maundy Thursday, when a soup of greens is eaten. In Naples, bread, cured meats and cheese were combined in a tortano for Easter day picnics. In Greece, lamb was traditional, cooked as a stew, with greens and an egg and lemon sauce.

Eggs of course, figure strongly into Easter menus throughout Christendom. Most traditions provide for them to be decorated. Did you know that this tradition of egg decoration predates Christianity by thousands of years? The custom was sanctioned early on by the early Christian church as the egg was declared a symbol of the risen Jesus. This custom was raised to high art in the Eastern European arts of Pysanka, with complex deeply colored geometric patterns, and ultimately to the jeweled eggs of Fabergé. While I would love to see and touch a Fabergé egg, I would prefer to have a fanciful design made in chocolate. 

Did you know even the making of Easter baskets has roots in the church ? In Poland decorated baskets are filled with decorated eggs and special foods, and are blessed collectively by the town priests. Modern children whose baskets are filled with toys should remember that in days gone by, the special foods given in baskets were a great luxury. 

 

I hope this gives you a little inspiration as you prepare your celebration. Remember to plan ahead and involve every one in the preparations for the festivities. 

Wellness Wednesday: Natural Home Cleaning 

There are many cleaning products on the market now which are safe, effective and appealing. But they sure can be expensive. In this post, we will go over the general concerns with conventional cleaning methods, the basic principles of healthy cleaning, and finally the “ ingredients” you will need to make your own cleaning supplies for a fraction of the cost. 

 

Scary clean

Scary can come about in several ways: if you use toxic cleaning products, if you mix cleaning products, if you use standard cleaning products incorrectly, or, if you let something become so soiled over time that only the most powerful solvents will get it clean. 

Medline Plus, a resource of the National Institute for Health (NIH), has produced a page on household cleaning products which is worth bookmarking: 

 

Medline Plus Household Products

(click to view)

 

They start by explaining that many common household substances are potentially toxic enough to cause illness, birth defects, or even death.

 

 

You might think safe natural cleaning is all about what you clean with; but there is much more to it. 

 

 

 

 

Principles of Safe Cleaning 

  • Keep up on your cleaning so things do not get really difficult to clean. 
  • Read the label of any cleaner, natural or otherwise. Make sure you know what it is made of. They all should be powerful chemicals; that’s why they can get things clean. 
  • Keep cleaning materials in their original container, with their labels on, so they can be identified. This holds true for homemade cleaning solutions, whose labels should include all their ingredients. 
  • Store all cleaning materials, natural or otherwise, away from children and pets. 
  • Never mix cleaning solutions. Bleach and ammonia for example, may react, ignite or explode. 
  • Volatile hydrocarbons, even from naturals like mineral oil, can be combustible so they may not be used near open flame. 
  • Before cleaning, prepare. 
  • Assemble your supplies and materials. 
  • Assemble your outfit ! Yes, in many cases, you need to wear protective clothes, put your hair up, wear some gloves, and have some eye protection. It won’t hurt either to have some music, TED talks, or audiobooks set up for easy listening. 
  • Do one area at a time. 
  • Turn the lights on, and clear away as many items and furniture as are practical. Open the windows or otherwise secure good ventilation. 

Then and only then, you can clean easily and safely. 

 

There are many “ recipes” on the internet for home made natural or less toxic cleaning solutions, all complete with tableaux style photos which invariably include bundles of lavender and the obligatory lemon wedge.  The very best resource I found was a link from the National Institute of Health to this page : 

Twelve Home Cleaning Recipes

( Lemon and Lavender not included.) 

Click on the title link to view precise recipes AND instructions to get the most out of these solutions. They have all been tested for both performance and safety at the Toxic Use Reduction Institute (TURI) at University of Massachusetts, Lowell. Very rigorous ! 

Their ingredients list

Their ingredients list

These are all available at standard grocery stores ( even Murphys’ oil) , as are jars and spray bottles. Labels can be obtained at an office supply store. I recommend writing down the recipes somewhere, i.e. in a note taking app, or even into your family cookbook. The labels do get drizzled on in the course of cleaning, and may run even with sharpie pen labelling. You will not want to lose the recipes. 

Cleaning is a chore, but it should not be unsafe or miserable. I recommend being well prepared, and using products that you like, whether homemade or purchased. If you make your own, you may also consider adding a few drops of your favorite essential oil to your solutions, to make your task smell as good as possible. I also am a big fan of taking the time to set up a pleasant listening experience. Happy cleaning. 

 

 

Next week we will explore safe gardening, as the gardening season approaches.

Food Friday: Protein for Healing 

Most of you have been following the saga of my son’s recovery from his fractured femur. He is coming along nicely and that is due in part to his fantastic physical therapy support. They have done physical work, cognitive, and have even talked about the nutritional end of things. In particular, they have emphasized the role of protein, along with Calcium and Vitamin D. 

Protein comes from meat, seafood, poultry, and certain combinations of legumes and grains. (Legumes are foods like peas, beans and lentils.) Under normal circumstances, people need about 0.36 grams per pound of body weight of protein. This is about 50 g per day for a women and 70 g per day for a man. However, during pregnancy, athletic training, and recovery from illness, even more is needed. 

Our son’s therapists have noted that his protein requirements have increased to nearly 100 grams per day as an injured young adult male weighing about 175 #, who is trying to rebuild a femur. This is about a 40 % increase. 

Protein is composed of a string of amnio acids. All animal food are complete proteins, in that the ratio and types of amnio acids present meet human dietary needs. Plant sources of protein need to be combined to fulfill this criteria. For more on this see THIS SECTION on the website. 

In practical terms,  I had to help Vale figure out how to meet this nutritional requirement at a time when his mobility was restricted and his time for cooking was nil. Additionally, we had to take into consideration that more protein intake requires excellent hydration, since metabolism of larger amounts of protein in a dehydrated state is hard on the kideys.  We had to make sure he consumed just the right amount, and not too much since metabolism of excessively high amounts of protein can also cause the bodies calcium to be depleted- not what we want. Finally, I had to take into consideration the following: that protein is best utilized when interspersed evenly throughout the day. 

Here is how we set him up. First I made a one page schedule of meals and activities. I posted it all over his house and set up a google doc for the friends and family who would be helping. Secondly, I made a menu. There would be some constants, and some variables. The constants would be as follows: 

  • Morning:16 ounces of skim milk with a protein powder
  • Midmorning would be a high protein, high fiber oat cereal, and hopefully a hardboiled egg.
  • Lunch would be a can of salmon made like tuna fish salad, with olive oil mayonnaise, relish, and olives. He could also have whatever else he wanted.
  • Mid afternoon would be another high protein snack like a mozzarella cheese stick
  • Dinner would be a traditional cooked dinner with meat chicken or fish, and salad with veggies cooked by family or friends.
  • Fruit could be eaten all through the day
  • A hospital pitcher would be used to measure water intake which was to exceed three liters per day, titrating to nice clear appearing urine (sorry… i’m a doctor, not a food blogger. ) 
  • I had him take a gummy prenatal vitamin and two tablets of Calcium Citrate with D. 
  • The items are simple, edible, and met the criteria. Of importance, I created a routine schedule that would be the same every day to foster compliance. I created checklists in different convenient locations. In other words, I have tried to engineer his nutritional success.

So far so good, as he is already crutching around to class, grateful, and enjoying being back at school. 

 

 

 

 

 

 

 

 

Food Friday: Food for Healing

As most of you know, we spent the better part of the week nursing our 22 year old son after his ski accident. He sustained a badly fractured femur requiring a long surgery which entailed significant blood loss. He also had a mild concussion, pulmonary contusion, and a broken rib. He is stable and improving. But his course has illustrated several important things about nourishing those who are recovering from illness or injury. I thought we might take a moment and discuss them here, especially since it has been on my mind. 

When people come home from the hospital, most of time, their IV is removed. They will come home adequately hydrated. However, that can quickly change, since their capability to hold down food and drink is often limited. Your job as caregiver is to help minimize nausea which may be interfering with hydration, and to provide appropriate enticing liquids for them to sip. If your “ patient” did not come home with anti-nausea medication, and needs it, do not hesitate to call their doctor. Most of the time this can be prescribed over the phone, but sometimes, nausea heralds a concern, and the patient will be asked to come in for an evaluation. 

Another way to minimize nausea and maximize intake is to avoid overuse of narcotic pain pills. The most common are lortab and percocet, aka hydrocodone and oxycodone. These are necessary with early post ops, but they can cause nausea and constipation. Ask your doctor how they should be used if you are not sure. 

Sick or injured people do not always know what they need. It is up to the caregiver to encourage them in the right direction. In this regard, many patients will not want to drink as much as they ought. So you have to be clever. 

Hydration of the unwell is best accomplished gradually and continually. This way they are more apt to tolerate it. It is also best accomplished by fluids which contain some sugar and some electrolyte (like IV fluid!) . 

For starters, let’s do water. Some who cannot drink water can drink soda water, aka plain club soda. Even more can drink this with a splash of fruit juice or a wedge of lemon or lime. Some do well with dilute fruit juice. Decaf instant iced tea works well. Oftentimes having it quite cold will help, but this is suboptimal if your patient is chilled. Some do better with frozen cubes of the aforementioned drinks. 

On the other hand, many patients prefer hot drinks. Herbal tea is the go-to here. You can make it more appealing by adding honey or agave, and a little lemon. Decaf coffee is not a bad choice, but lots of caffeinated coffee is dehydrating. 

Some patients prefer savory or salty drinks. This is an advantage since it will better expand their intravascular volume. Here broth is the best solution, unless they can take something like Bloody Mary mix, or salted tomato juice. The best of all is a brothy chicken soup, just like tradition teaches us. Nowadays organic broth mix is widely available commercially in chicken, beef, and vegetable flavors. 

You can also hydrate your patient with watermelon if they like it. Most fruits will help, and a smoothie of fruit, ice, water, juice, and even plain yogurt can be very agreeable, even to one who is sick. 

When patients are doing well enough to take solid food, there are a few key nutritional points to bear in mind. Healing from illness and injury takes more resources than ordinary life - lots more resources. A man needing 70 g of protein a day will come to need over a hundred. He will need more nutrients too, though he may not necessarily need more calories. Therefore, everything a recovering person eats should be nutrient rich. Leave the top ramen, Pepsi, and white bread for another day - like NEVER. Present choices such as chicken, salmon and red meat, but prepare them in a way that is easy to eat. For the meat and chicken, cook it well, ground or in small pieces. For salmon, consider getting canned salmon and making it up like tuna fish salad with mayonnaise, relish and olives. But beware, if your patients are picking at their food or dairy containing drinks, the dishes cannot stay out too long, or they will spoil. The last thing you need is a recovering patient with food poisoning. With the same goal in mind, don’t put too much on a serving plate. Start with a small serving and get seconds if you need to. And, for best results, offer small quantities of food quite often. 

Caregiving is hard work. With a little forethought and a few tricks of the trade, your well hydrated, well nourished patient will have the best chance at an optimal recovery. 

Wellness Wednesday: Recovering from a Serious Injury

image.jpg

This last weekend my son Vale had a major skiing accident. He broke his femur, had a pulmonary contusion, a broken rib, and a mild concussion.  He had to have emergency surgery. We quickly travelled to attend him, and since then we have been making arrangements for his recovery care. 

Though he will be off school for a time he will stay at college and we will return home. Therefore, I have been working with a team of friends and relatives to accomplish his care. This will, of course, consist of a series of wound checks, physical therapy appointments and post op appointments. It will also consist of a calendar of people doing shopping, making meals and doing laundry. When he returns to school in two or three weeks, it will mean getting driven to campus and wheelchairing around. It will mean seeing how it goes.

It has also meant getting correspondence passed back and forth between the doctors, physical therapists and the university faculty. To coordinate all this, I have had to send no end of contact information. I have had to create shared calendars and documents in the cloud, and distribute them to all his friends and family who have stepped forward to help.

Vale has had to deal with pain, disappointment and disruption. It is taking all of us together to shore him up during this trying time. It is taking everything from favorite foods to ice packs, but it is worth it. Even though it has been only four days, we can see distinct and major improvements every day.

 I am in awe of his caregivers. The surgeon and anesthesiologist spent significant time on the phone with me both before and after the case. It was easy to tell they were top notch, but they were also genuinely invested in my son, and empathized with me having to be so far away during the surgery.  I will be forever grateful for the time and energy they spent. I later leaned that that they spent this kind of energy during the entire weekend, since Vale's hip fracture was one of five such cases. The winds in the mountains had been high, and had swept the ski slopes to a hard shiny gloss. It took its toll.

Vale's physical therapist was a ray of hope. She came from both academic and clinical practice backgrounds, and was deeply invested in her field. She was immediately able to put us at ease and to identify all kinds of helpful strategies. Vale felt 100 percent better after one appointment, from a combination of the physical treatments, but also the encouragement of knowing his prognosis.

All this touched me as a mother and as a physician. It sheds renewed light on what I do.

Food Friday: Setting the Table

When I was growing up, my parents had a sit down dinner since that’s how they had been raised. My mother had nice china and table linens, but we rarely saw them since she used them only for special occasions. Instead we had everyday plates and cups, often plastic. The margarine was set out in its own tub. (Remember that this was the 70s, when margarine was thought to be healthier than butter. )

My father had business contacts from all over the world and they would come to visit us. In one case, a German guest showed me a photo of his daughter. She was sitting at their table. I would never have thought to take such a picture of a person at a table since our table was nothing special to look at. But their table was beautiful even though they had already finished their meal. Each plate was white glass, and crowded round each plate were clear glasses of various deep jewel tone colors and shapes, some cylindrical and thin, some globular, and yet others like cones. A light went on in my mind, and ever since then I started to see table settings differently. I began to notice the beautiful dishes and table settings in my friends' houses. 

Fast forward to college, when freshman year and dorm food banished all thoughts of table settings. Then came second year, when I moved into a campus co-op named Synergy. The house was organic and vegetarian way back in 1981. We had a big hippie kitchen in a huge hippie house right on campus. Since we were a co-op we cooked all our own food in a big kitchen in rotating teams. There would be no chefs or housekeepers for us.

The ethic of this house also required a communal sit down dinner as a deliberate act of culture. However the table settings in Synergy were like none I had ever seen. Since we were all about conservation, with reuse happening before recycling, our cups, plates, and serving utensils were a motley collection of all that had come through the kitchen. We drank from a selection of old jars, such as those from sauces or jam. Our plates were all completely mismatched. Bowls were just old plastic containers from things like bulk peanut butter. Most wonderfully, the center of the table held as many as a dozen great steaming loaves of bread: home made whole wheat bread. It was the signature of the house. We would cut slices or tear chunks, and slather it with butter, jam, hummus, or whatever mystery stew the cooks happened to create. Kids from other dorms would come by just for the bread. There is a reason for the expression, “breaking of bread”. It seems to bring people together.

Greg and I bonded while making this bread since it literally took all four of our hands to knead it. We had met while cleaning the kitchen at Synergy. We took it upon ourselves to clean this hippie kitchen, since he and I seemed to be the only ones who noticed how dirty it was. We met over a filthy sink, and there was something about me turning on the garbage disposal at the wrong time. No one was hurt, but he did have to take a shower after the incident. 

Greg sometimes ate a couple of houses down the row where there was a clean kitchen, a chef, and of course, meat. His sister lived there and she had made friends with the chef. I think they had an arrangement since not uncommonly Greg would go there and use their massive Hobart mixer which would hold a 16 batch of his mother’s chocolate chip cookies. As you could smell the bread of Synergy wafting down the row, you could smell the chocolate chip cookies coming from the other direction. From then on, our collective memory would be infused with the aroma of bread and cookies. 

After graduation, we married and lived in a little farmhouse far away from University life. It was a bit run down, so we repaired and decorated it. Happily, among our wedding gifts were many table linens and pretty dishes, so it followed that the table got set very nicely. The cutting boards were set with bread and platters filled with cookies. When our daughter and the boys came along, they helped with all of this. Ever since then we have set the table and had a sit down dinner. 

Today I believe in the power of the sit down dinner more than ever, to promote communication, coordination and peace in the family. And for me, all my best dishware is out all the time. I think it sets a festive mood and makes people feel valued.

What would I do if I were just starting out, of modest means, and wanted to bring some inspiration to meals ? There are two possibilities. First, I could go minimalist and get all clear glass dinnerware from the dollar store. Everything would match, and design interest would come from the food itself, the table, or the table linens.

A more colorful and more ecological choice would be to thrift. I would have a fantastic set of non matching antique plates. I would shoot for a reasonably common size, and perhaps a common theme, say a color scheme or a design element like birds. A physician friend of mine did it complete with mismatched silverware, and mismatched but coordinating goblets. It was nothing short of magnificent. It was all thrifted, very inexpensive, and truly delightful.

And that is the point: to delight. Making the food and setting the table is a gift to others, and a joy for you. 

 

Food Friday: Easy Weeknight Meals

Most of us work during the week. All of of us are supposed to exercise sometime in the day. Between all this, children and other responsibilities, it is challenging to pull together a good dinner for the family. Here are some suggestions to help you with easy weeknight meals. 

People often suggest “ Make ahead” meals as the solution for busy cooks. However, I am going to assume that you, like me, have trouble thinking ahead and pulling those together. We will tackle those another day. Instead, today's suggestions will apply to “ on the fly” meals you make on the spot. 

  • Keep it simple. 
  • Keep it healthy.
  • Use fresh or frozen. 
  • Cut pieces small for fast cooking. 
  • Combine protein with produce. 
  • Serve three dishes - a protein based main dish, a salad, and an additional fruit or vegetable. 

The protein dish is usually the most challenging for people to devise. Consider meat fish chicken or eggs as a base.  Meat fish or chicken can be fresh or partially defrosted and cut into bite sited pieces and either broiled, sauteed or grilled with olive oil, salt and pepper. Eggs are quick and can be made any way. Serve your main dish with salsa, or another sauce. 

Vegetables can be washed and cut small and either steamed or sauteed in olive oil or stir fry sauce. Make sure and combine different kinds of vegetables after cooking for good color and varied nutrients. Remember to cook the longest cooking vegetables first. Toss with a healthy salad dressing or sauce and serve in large quantity with your main dish. 

Always have prewashed salad at the ready. Always include some color with the greens, such as tomato, carrot or even strawberry. Throw in some nuts, maybe some cheese, and even some hardboiled egg. 

These are simple preparation guidelines for a main dish, a vegetable side dish and a salad. Provided you have the right groceries in the freezer and fridge, you can whip up this kind of dinner in 25 minutes or less. Key points are the small size of the pieces, which cuts your cooking time, and the healthy sauces, salsas and dressings which you can buy or easily make. 

Have fun with this. See how fast you can get. I’d love to see you post some of your variations of this dinner prep format. 

 

 

 

 

 

Food Friday: Spices 101 and the Art of Culinary Armchair Travel

Part of consistency in heathy eating is eating food that tastes good. This generally comes from eating fresh food simply prepared, but it also helps to have some knowledge of spices. Today’s Food Friday is devoted to introducing some spice basics. It is also to introduce the concept of culinary armchair travel. 

I do not get out much due primarily to my work. However, I appreciate many other cultures and many other cuisines of the world, and I like to bring them into my home whenever I can. This can mean something as simple as cooking a traditional dish from another country, or it can mean settling in for a film in Italian while eating a traditional Italian dinner. One time I even gave a French baby shower complete with a French menu, French inspired decorations, French music and pots of live lavender at each place setting. That to me is culinary armchair travel with all the trimmings. 

To prepare, you should think about where you would like to go someday. Then get on the internet and find out about the foods of that place. Check out the every day meals as well as the holiday fare. Find something simply and healthy, then look for recipes. Pinterest, Epicurious.com and food.com are among many great sources of inspiration and recipes. 

Most likely you will already have some basic dishes in mind, such as stir fry for Chinese, tacos for Mexican, chicken curry from India, or spaghetti with meat sauce for Italian. You probably already know the basic recipes. Perhaps all you need is a little help with the spices. For this, I have prepared the following basic guide. 

Spices can be used as individually, but most commonly and deliciously are used as spice mixes.


Some basic spices to always keep around

kosher salt
pepper
lemon pepper
rosemary
thyme
basil
sage
chili
cumin
paprika
garlic, fresh and powdered
ginger, fresh and powdered
cinnamon

Spice mixtures

You can make your spice mix with whole spices and put them in a grinder for frequent use. Freshly ground mixes are far more aromatic than prepared mixes in the store. To do this, you can buy a grinder, but better yet buy a filled pre-made spice mix in a grinder and then just keep the grinder when it becomes empty. Store your spices in an airtight container to keep them fresh. 

Cajun Spice


garlic powder
paprika
 black pepper
onion powder
oregano
cayenne chili powder
thyme

Indian garam masala


coriander
cumin
cinnamon
cloves
cardamom,
pepper
ginger
nutmeg
 

Herbes de Provence

thyme
rosemary
oregano
summer savory
+/- lavender

Thai spice mix


dried ginger
basil
cumin
cardamom
Black pepper
dried lime
dried onion
red pepper

Mexican spice mix


chile powder
cumin
pepper

Italian spice mix


oregano
basil
thyme
rosemary

Chinese spice mix

star anise
cloves
cinnamon
cumin
pepper
+/- fennel,
turmeric,
nutmeg,
ginger
or cardamom

Chophouse


minced dried garlic
chili pepper flakes
dill seed
black peppercorns
coriander seed

It is a shame to reduce spice mixtures to such a simple list, but busy people need to keep things simple. When you mix the spices, start with 1/2 teaspoon of each or one part of each spice. Use quite a bit less of the very hot ones like cayenne. Adjust to your taste from there. Add salt to the dish only at the very end.

Try some culinary armchair travel with these varied flavors from diverse cultures. Use them to make your healthy cuisine more interesting and desirable for the whole family. Bon Appetite ! 

 

 

 

 

 

 

Food Friday: Staples of the Fridge and Freezer 

As promised, this week we are going to see how the healthy fridge and freezer look. The lists below are my idea of what you will need to put together healthy meals and snacks all week long for you and your family.

Take a critical look at your fridge and freezer. How healthy are the contents ? Can you tell what the contents are, or how old they are ? Lets hope so, otherwise send it to the compost. Take a gratifying step further and clean out the whole refrigerator. Here are some tips to having what you need, being sure of its safety, and making it easy to prepare healthy meals and snacks. 

  • Shop twice a week
  • Buy only healthy items such as those listed here. 
  • Make a deliberate point to use what you buy. Do not plan a meal without looking in the fridge first. Factor in the what needs to be used as well as the balance of the meal. Do not, however,  be tempted to save a couple bucks and use questionable items. 
  • Make sure to have a set of good clean containers to use for subdividing bulk purchases and for storing leftovers. Containers which hide their contents tend to go unused and spoil. 
  • Have a couple sizes of ziplock bags also for subdividing bulk purchases and for storing leftovers. Sometimes its easier to store things this way instead of in a giant clear box. 
  • Label and date all your unlabelled containers. 
  • Search for recipes or even techniques which use your healthy ingredients, and keep them simple. 
  • Use your freezer to enhance your nutrition. Buy good food on sale, in bulk and in season, divide it strategically and freeze it. 

 

Here are some healthy contents which should be in your fridge and freezer. 

 

The freezer

nuts: i.e. cashews, pecans, almonds, walnuts

pestos in ziplock bags

frozen concentrated juices i.e. orange juice concentrate for sauces

chili paste, clearly labelled

coffee or cacao (raw chocolate) bean

bags of frozen fruits, home made or store bought, for pie, cobbler, tarts, smoothies

frozen vegetables such as corn and peas

fish, meats, poultry, in bulk or divided by you into single servings

bulk items like ziplock bags of garlic cloves

ziplocks of good leftovers which you cant use quickly enough

dried fruits which are moist and apt to spoil

cheeses : block parmesan, shredded cheddar, shredded parmesan

ice creams and sorbets

 

The refrigerator

 

Dairy:  

milk, half and half, cream, butter,

certain oils like toasted sesame  

soft cheese: cottage cheese, cream cheese, ricotta, mozzarella

hard cheese: cheddar, pre-sliced and shredded, shredded real parmesan

eggs- at least two dozen

Meats, poultry and fish which are thawing, marinating, preserved, or leftover. 

Cultures for home made yogurt, yeast to make bread

Vegetables:  

salad greens like romaine, spinach, arugula, cooking greens like kale and chard,

Hard vegetables like carrots, beets, cabbage, broccoli, asparagus, zucchini, cucumbers,

red and other various colored peppers

vegetables ad infinitum  

Fruits:

Strawberries, blackberries, blueberries, other soft fruits like pitted fruits, i.e. peaches, apricots, etc (Tomatoes, bananas, apple and oranges are stored at room temperature ) 

Condiments:

pickles, sweet and dill, olives, ketchup, mustards, mayonnaise, salad dressings, opened jams, jellys, chutneys, salsas, Worchestershire sauce, soy sauce, Siracha or other hot sauce, lime and lemon juice, fresh ginger, garlic

 

It takes some time to adjust your meal planning, cooking and eating habits to include all the good things all of the time and very few of the bad things very seldom. But having fridge, freezer, and pantry filled properly will help. It is also necessary to realize that healthy eating takes a little extra time at first. But healthy cooking, once learned is minimalistic simple cooking, and can be made to be very time efficient. 

I hope these lists will help healthy eating become easy and enjoyable.