Food Friday: Staple Pantry Goods

As promised, here are my lists of staples for the pantry. You will notice that not everything here is a superfood. That is because there are special occasions like birthdays which require treats. Not only are these events important for family and social life, but it is important to learn how to use restraint and have a small single portion of an indulgent treat made after a healthy meal. Bon appetite ! 

Grains

• Cornmeal for Polenta
• Quinoa
• Oats for baking and hot cereal

Rices

• short or long grain brown ( preferably basmati)
• wild rice
• black forbidden rice
• sushi rice

Pasta

• whole grain and gluten free pasta, i.e. spaghetti or penne
• Oils and fats
• Canola, for higher heat cooking
• olive, extra virgin, for medium heat cooking
• olive, extra virgin, cold pressed, for dipping.
• sesame oil for flavor
• flavored oils
• coconut oil

Some basic spices and herbs

• kosher salt
• pepper, preferably whole peppercorns
• lemon pepper
• rosemary
• thyme
• basil
• sage
• chili
• cumin
• paprika
• garlic, fresh and powdered
• ginger, fresh and powdered
• cinnamon
• cloves

 Canned and jarred goods
 

• tomato sauce
• diced or stewed tomatoes
• tomato paste
• canned olives
• canned pineapple for pizza or stir fry
• various beans, like black, pinto, garbanzo
• pickles
• sauces like soy
• chilis, diced
• canned salmon
• coconut milk
• all the jams, jellies, chutneys, and pickles that you have canned : ) 
• vinegars like apple cider vinegar, balsamic, rice

Dried things

• raisins
• dried cranberries
• sun dried tomatoes in oil

Baking Ingredients

• whole wheat flour, I prefer fine grind for the most protein and the heaviest bread
• whole wheat pastry for pie crust
• unbleached flour if you must have it
• gluten free flour for those who require it
• baking powder
• baking soda
• cream of tartar
• cornstartch or tapioca powder for thickening pies
• sugar, white, brown cubed and powdered
• chocolate chips
• bakers chocolate 2 forms, blocks and powder
• expresso powder
• sweetened coconut
• molasses, agave, honey
• Nuts (see the freezer section in future posts) 

Beverages:

• a complete selection of chai and coffees, including decaffeinated versions of each
• teas: black, green, and herbal
• Soda water, or Perrier or Pellegrino to splurge

Stay tuned for the fridge and freezer sections next week on Food Friday ! 

Wellness Wednesday: Time and Goals

We each have goals. What would it be like to accomplish them ? What would it be like to accomplish a lot of them ? Some people do. These are people with good time management. 

It occurred to me that before I discuss exercise on this Wellness Wednesday blog, I should discuss the one thing my patients say they need before they can exercise: more time. We all have one lifetime of time. What matters is how we use it. Everyone knows this, so what is the problem ? 

Most people are not fully aware of how they spend their own time.

They are not as factually familiar with how they spend each hour as the think they are. I have found that everyone thinks they’re busy, and everyone thinks they're active. People are less sure if they are efficient in their day. This is the territory I suggest we explore at this point in the New Year. 

We are talking about time management. Have you ever had a class in this ? Few people have. It seems like it would be a good idea right at the beginning of high school. Or how about right now, in the blog post ? 

Here is your mini class on time management, complete with some handouts and homework. 

• Obtain a notebook to document this process. 
• Record your present schedule, down to the hour, for one week. Include everything from housework to Facebook. Wear a watch all week so you will have realistic estimates of time. 
• Make a list of goals, for the week, month, quarter, year and five years. 
• Order the goals by priority.
• Assess your week long log and see where you are misdirecting or wasting your time. 
• Realign your schedule with your priorities. Include a spot for 30 minutes of exercise 6 days per week. 
• Record what happens the next week and repeat. 

Now this is a VERY simplified version of a time management class. It is, however, the essence of the process. It only works however, if you are absolutely truthful with yourself about how you spend you day’s time and absolutely truthful about what you really want. 

I hear so much about not “ having enough time” to exercise, or to shop for healthy food, or to prepare healthy meals, that I decided to address it head on. 

For those interested in more, there are really so many great resources on the web, from Lifehack.org, to books by Harvard Business Review. 

Here is a one page handout on the subject. Click on the title below to download. 

"Time Management" from the Stanford Center for Teaching and Learning

For extra credit, here is an awesome self assessment and time management tool from University of Kentucky. Click on the title to download. 

"The Successful Person's Guide to Time Management"

This should be be printed, filled out and used. 

Class is dismissed. Homework is due next week! I’d love to hear how you do. 

Food Friday:A New Year's Pantry

It’s time for a fresh start on your nutrition. Here’s an easy way to go beyond intentions and take a SMART (Specific Measurable Attainable Relevant and Time bound) step to better nutrition: 

Clean out your pantry. 

This is a way of taking stock of your eating habits as they really are. I suggest the following plan for success in this endeavor: 

• Put your family on notice so they can prepare.
• Have a simple plan for your healthy meal while you get all this done
• Take everything out of the pantry and sort it into
  • Keep 
  • Donate 
  • Compost 
  • Trash 
• Be ruthless and keep only what fits into the plan of healthy eating. If you are unsure, then review our section on Nutrition. 
• Clean the whole pantry. 
• Replace the good stuff which made the cut.
• Now that you have a detailed overview of what you have and what you lack, make an excellent list of your healthy pantry staples. Keep the list on your phone and make a couple laminated copies for the pantry itself and for your wallet. 

You will feel such a great sense of satisfaction, and you will be on your way to dietary honesty. Stay tuned next week for my preferred list of staple pantry goods. 

Wellness Wednesday: Holiday Wellness Collection

Here is a little collection of holiday wellness quick reads from my past blog posts. I hope they help the next week or two be merry and bright. 

Holidays, the Happy Disruption

Holiday Wellness

Gratitude is at the Center of Wellness

Look forward to more post collections during the holiday week while I take a little time off from writing and just highlight the “ need to know “ stuff. 

Merry Christmas and Happy New Year. 

May the light of the season be within you. 

Food Friday: Holiday Menu Planning

I don't know about you, but right now I am trying to figure out the menu for not one but several holiday dinners to come in the fairly near future. To try and minimize stress with these events which are supposed to be fun, I've decided to do a little advance planning and let you in on it too.

Sometimes it's best to stick to tradition, and include menu items you know are family favorites. But particularly when you have more than one meal to present during the holiday season, you can afford to be a little bit creative. Let's take a quick look at four different cuisines which you might consider. Christmas is really big in each of the five countries which I will present, but you can probably think of many more countries that cherish the holiday as well. You can explore their cuisines too. Suddenly there is no shortage of menu ideas when you consider it in this framework. The challenge will be choosing what to leave out ! 

A Mexican inspired Christmas “ Navidad” 

• Virgin Margaritas
• Quesadillas with fresh salsa for starters 
• Ponche - a hot fruit and cider punch 
• Mexican Christmas Eve Salad _ this is colorful salad mixture of lettuce, beets, apple carrot, pineapple, jicama, pecans and pomegranate seeds. 
• Tamales with a chocolate chili mole sauce. 
• Rosca dee Reyes- A sweet spicy fruity bread containing assorted dried  or candied fruits. 

A French Inspired Christmas “Noel” 

• Champagne, Perrier
• Amuse bouche ( hor d’oeuvres) - olives, seasoned nuts, vegetable platters with dips etc. 
• Boeuf (beef) Bourguignon ( A thick stew made all day with red wine and meat cooked until fork tender eaten with crusty baguettes. ) 
• Haricots Verts ( green beans roasted with olive oil) served with lemon 
• Salade Nicoise - Tomatoes, boiled eggs, and tuna on a bed of greens 
• Diverse fruit and cheese platter 
• Buche de Noel- An amazing rolled chocolate sponge cake filled with mocha cream, frosted with chocolate buttercream to look like a log and garnished with meringue mushrooms
• Sorbet 

An Italian Christmas “ Natale” 

• Pellegrino 
• Antipasti- tuna, fresh salmon, cured meats, olives, cheeses, bruschetta, crostini, Caprese salad- with fresh mozzarella, basil and tomatoes
• Pasta, such as ravioli filled with extravagant fillings, such as meat, spinach, ricotta, figs, and even chocolate and candied citron. 
• Parmesan chicken in red sauce 
• Lemon tart 
• Gelati

 

Scandinavian Christmas recipes “ Yul” 

Glogg- spiced mulled wine 

• A “ julbord” , meaning a smorgasbord especially for Christmas
• Cold foods like Gravlax ( salmon cured in sugar, salt and dill), cured meats, cheeses, pickles, beet salad, breads and butters
• Warm foods like meatballs in berry sauce, potato dishes and cabbage dishes. 
• Desserts like Pepparkakor ( gingerbread cookies) and saffransbullar ( sweet buns)

One traditional Christmas in America, with some twists

• Turkey
• Mash potatoes
• Cranberry sauce
• Green salad 
• Asparagus
• Pie À la mode

Turkeys is front and center at Christmas time as well as at Thanksgiving. But this time give it a little twist. Consider encrusting the bird with herbs, or having it smoked. For the stuffing, go beyond simple breadcrumbs and try wild rice stuffing. Try a twist on traditional cranberry sauce and add orange. For your salad, add every favorite salad ingredient you can think of from olives to capers, dried cranberries, two colors of tomatoes, and even candied nuts. For the mashed potatoes, consider the very exotic purple potato, or for a very healthy twist, sweet potatoes. If you really want some color on your table try all three. And whatever you do with the potatoes, flavor them well with olive oil, butter, sour cream, salt, pepper and even herbs, garlic, or cheese. Regarding your traditional pie, consider one two fruits not one. Great combinations are apple raspberry, or rhubarb strawberry.

Warning: Each of these menus require several days preparation and several people to accomplish. But, as I read through all my material about holiday and meal traditions the world over, I realized that the affectionate time and extra effort spent preparing these magnificent celebratory meals together is the essence of the holiday. 

Merry Christmas all week long to all the cooks ! 

Food Friday: Special Holiday Food

Holiday food is not just the food on the holiday table. It is two weeks from Christmas and in many families and in many workplaces it is like one long holiday. Food is front and central in many places at this time of year. Make yours special. 

Here are are some categories of holiday food to think about: 

• Office food
• Cookie exchanges 
• Food Gifts
• Hospitality Gifts to bring to a party
• Potluck food to bring to a party 
• Foods for the stocking 
• Foods for the holiday table. 

Office Food

Office food at the holidays can be overwhelming. From deli and cheese plates to commercial thank you baskets to homemade confections and baked goods, it can really pack on the pounds. The best thing to do is to make sure to keep a good list to write thank you notes, have a small sample of one or two treats, then cover the rest up and put it in the office fridge until the end of the day when the food can be taken home to someone’s hungry adolescent horde. 

Cookie exchanges

These take the advance planning of someone with an MBA. The key is a good freezer. The other key is a source of good freezer friendly cookie recipes. For example, anything based in shortbread is good, whereas meringue cookies are right out, unless they are baked same day and carefully transported. Remember that there is good gluten free flour that is widely available that will bake up just like regular wheat flour. You may not know who you are feeding, and you want to be inclusive.

The idea is this: You bake a good sized batch of cookies every couple days starting a couple weeks before Christmas. You freeze each batch. You do at least 3 types of cookies but 5 is better. You make sure to vary the flavors and form factors, so they will look interesting on a gift platter. On the day before the exchange, or whatever activity demands batches of festive cookies, you bring them out and arrange assorted cookies on said gift platter, making sure to package and decorate them well. Voila, now you know you could run at least a small company. 

Food gifts

These have been addressed previously HERE.

Hospitality Gifts

When you are choosing your party outfit, chose your party gift. Some people call them hostess gifts. Think of it as an accessory to your outfit. It’s good form, breaks the ice, and makes everybody feel good right away at the front door.

If you are attending a potluck and are bringing a dish, it does NOT count as your hostess gift. Classic gifts are a wrapped bottle of wine or champagne, but can just as easily be Pellegrino, Perrier, or sparkling cider. Another route is cut flowers, but I myself prefer a live plant such as an orchid. 

Potluck food 

First rule is to ask the host what they would like you to bring, smile, say yes and do it. Second rule, is make an extra special version of whatever it is. Third rule: try to steer clear of common dietary intolerances. Fourth rule: make enough. Fifth rule: present it well. Sixth rule: observe standard food safety practices. 

Foods for the stocking

Filling stockings is one of my favorite things to do. I bet if you thought about it, you could list the favorite treats of everyone in your family, and maybe a few of your friends. Think a bit more broadly and cover spices and condiments; then consider food related items like pretty toothpicks, and soon your “ foodie “ stockings will be overflowing. Here are some ideas: Hard candy in pretty small tins, actual high end natural cough drops, favorite gum, of course chocolates, but make sure they are not crushed, candy canes or licorice (but only if people actually like them), bottles of culinary extracts for cooking like vanilla or lemon, exotics like pomegranates, star fruit, cumquats, fancy nuts, and their nutcrackers. Capers, tiny jars of indian chili paste, colored peppercorns, teas, tea infusers, jams, and hot sauces. You get the idea. Just troll through a nice organic store and santa’s little helper will find lots of stocking sized treasures. 

Foods for the holiday table

I have covered this a bit before, but the essence is this: Bring people together in a spirit of wonder, gratefulness and congeniality. If your cherry pie can help with this, by all means make it. As far as healthfulness is concerned, yes, there is a healthy hack to every traditional recipe. I would like to write a bit more about this, and so this will be my topic for next’s week’s Food Friday. 

My best wishes to all the busy elves. 

Wellness Wednesday: Wellness Gifts

Still searching for that perfect gift ? Why not give something that promotes health and wellness ? I propose considering a “ wellness gift”. Here are some useful categories: 

1. Books on health and wellness. These could be books on mental or physical health. 

The Seven Habits books by Stephen Covey are some of my favorites. 

2. DVDs for exercise, yoga or meditation- Try those by Gaiam or Jillian Michaels. 

3. Basket of healthy drinks: herb teas, decaf coffees, matcha, or chai

4. Basket of healthy foods 

5. Healthy cookbooks ! - Try the Mayo clinic cookbooks, as well as the series by Jonny Bowden PhD, CNS. 

6. Tuition for a series of health classes, but only if you are sure they want them. 

7. Cool workout gear, or a gift certificate for it. 

8. Certificates for spa treatments, massage, or even a personal trainer session.

Spread cheer this season with some of these worthwhile wellness gifts. 

Food Friday: Food Gifts

Tis the season to start firming up your holiday gift plans. To do this, remember that gift giving is supposed to be fun. It shouldn’t stress you out, or be unduly expensive. It should be personal. Finally, we all know the best gifts are home made. 

Here’s a list of ideas that should get you cooking on some fun food projects that will make great gifts. For more ideas, think of what you are really good at preparing. And, if you are still at a loss, then just consider what you might like to get ! 

Holiday food gifts divide themselves nicely into several categories: 

1. Baked goods, from cookies and cakes to fancy breads. You can even leave your cookie dough uncooked in a roll of waxed paper, and package them nicely for refrigeration. This is the so called “ refrigerator cookie “ which you can slice off as needed and “ bake” in the toaster oven. 

2. “Kits" for baked goods, cleverly packaged in, for example, a mason jar. Decorative recipe cards are included. 

3. Homemade candy, since it is a project to make. Brittles and toffees are classic, but truffles are highly prized. 

4. Candied or spiced nuts, since they are festive and because they are handy for entertaining. 

5. Other mason jar “ kits”, for soup, spiced hot drinks like chocolate, coffee, or chai. 

6. Spice mixes in nice containers. 

7. Preserved goods such as jam, jelly, and pickles. Of course if you live in the northern hemisphere it is not summer at Christmastime. Thus you will not have fresh fruit and vegetables to preserve. But you can still make preserves from other things, like wine ! You can make jelly from wine and even from balsamic vinegar. Plus, it only takes a few hot peppers to make some colorful hot pepper jelly. 

8. You can make infused oils and vinegars and use pretty bottles. 

9. Food kits can become more elaborate if you include equipment and table dressings. Consider a sushi themed basket with rice, seaweed, sushi rollers, pickled ginger, horseradish, chopsticks and dipping bowls. 

10. If you are super short on time, you can present someone a “ coupon “ for a dinner catered by you, or even just a batch of brownies. 

Food gifts are really fun to receive. This is especially true is you package them artfully and with care. Craft, fabric and even grocery stores have great materials for wrapping. I am partial  to unbleached parchment paper and plain brown cooking twine. You can add natural embellishments like pine cones, or evergreen twigs. You could even tie in a small wooden spoon. 

Whatever kind of gift you chose to give, just make sure that there is a little of you in it. 

Food Friday: After Thanksgiving

How was your thanksgiving ? Not flawless ? That's ok. Take this time to decide how to make the rest of this weekend worthwhile. 

Our family and friend group has a leftover party every Thanksgiving Friday. Pies are featured as well. Turkey soup and turkey pot pie are great options. 

Consider this time, your leftovers, your pies, friends and family and be grateful.

Wellness Wednesday: Holiday Wellness

Here are just a few tips to make this most intense part of the holiday season less stressful, more relaxing and more celebratory. 

1. Take a look at your calendar from now until New Years. Make sure you are neither overbooked, nor forgetting about events that are meaningful to you. Make sure the schedule is realistic and that your family members are all on board with the plan. 

2. Take a hard look at your budget and stick with it for your Holiday expenditures. A great source of holiday stress is financial. Reduce costs by decorating with natural elements, entertaining pot luck, and by making or baking homemade gifts. Consider also gifts of outings. For example, give a certificate good for “one Sunday afternoon walk in the park with me”. 

3. Ramp up the consistency of your workouts. You will feel better about yourself and avoid the Holiday weight gain. 

4. Be choosy about your indulgences. Eat slowly and savor your treats. Drink ample water through the day, and be sure to consume the sights and sounds of the season, not just the tastes. Consider being the amateur event photographer of the family. It takes your appreciation of the season far beyond the food. 

5. Relatives coming from out of town ? Make a sound plan for their accommodations. A little advance planing can save a lot of stress. 

6. Anticipating stressful interpersonal encounters ? Plan ahead and adjust your attitude. Try to see the good in everyone. Blessed are the peacemakers. 

7. Bon chic, bon genre - This is a French saying meaning that if you dress well, you bring your best self forward. Dress to present yourself thoughtfully, and to indicate your respect, enthusiasm and cheer. Never dress to impress. Dress to delight and to put others at ease. 

8. Consider the deeper meaning of the season. This is, of course, the best way to put the shine on the season. 

Happy Holidays from Dr. Gina 

A very nice reference for more reading : 

http://www.clevelandclinicwellness.com/Features/HealthyHolidayCelebrations/Pages/introduction.aspx#

Food Friday: Fruit Muffins 2.0

Fruit muffins were originally an attempt to use up borderline fruit and to make regular muffins (Fruit muffins 1.0) more healthy. They have since become a family favorite. 

You may not need to make fruit muffins before Thanksgiving but you will most definitely need to make them afterwards. That is why I am giving you the recipe this week. You see, you will have left over items from Thanksgiving, and most likely you will make soup out of these premium ingredients. It follows therefore that you will need muffins to go with your soup.

Fruit muffins 2.0 is a flexible recipe. You will see a lot of variations and there are a lot of workable substitutions. 

Adjust your shelf to the upper third of the oven and preheat to 350 degrees F. 

Equipment

• Two cupcake tins each holding 12 cupcakes.
• Unbleached cupcake papers, usually available at a natural food store

Ingredients

• 3 1/2 cups whole wheat pastry flour or whole wheat flour fine grind ( use white if you must but the result is less rich.. you may need more flour too) 
• 2 teaspoons baking powder
• One half teaspoon salt
• One and 1/2 half teaspoons baking soda
• 1/2 cup butter, or one half cup coconut oil can be substituted
• 1 1/2 cup sugar, can be cut to 1 1/4 cup
• Two eggs
• 4 tablespoons lemon juice (equals one quarter cup)
• Six bananas
• or 3 bananas +3 cups mixed fruit such as strawberries, diced fresh apple, dried cranberries.
• Zest of one orange if you have it

Most baking recipes like this one proceed along a typical pattern:

• Cream the liquid ingredients first starting with the butter in the sugar by themselves.
• Add eggs at this stage and whip mixture until fluffy. 
• Add the lemon juice and whip again. 
• Mix in all the fruit and the zest. 
• Whisk together the dry ingredients so they are thoroughly mixed. 
• Stir or fold them thoroughly into the wet ingredients. 
• Scoop with a large ice cream scoop into the muffin papers. 
• Bake 19 -24 minutes ( usually 23) until golden and slightly firm, and passing the sharp knife test. 

Transport in their tins to serve warm to happy friends and family, or to crabby ones and watch their mood improve. These are great served with cold milk. 

Have fun cooking this week. Clean , decorate, cook, and forget perfection. Make cooking a fun group activity. Make it healthy with selected treats and family traditions. Get along with everyone as best you can. Most of all, be grateful. 

Wellness Wednesday: Nature and Health

Tonight I attended the Banff Mountain Film Festival as I have done almost every year for the last 20 years. This film festival is a celebration of mountain culture and the outdoor lifestyle.

Mountain culture means a certain thing to me, my family and my friends. Understanding what this means can shed some light on what it means to be healthy. 

I could say it means high adventure like ice climbing, parasailing, and extreme skiing. I could say it means having a community where fitness is highly valued. I could say it means being outdoorsy. I could say it means being active in the environmental community. But it is not exactly just these things. 

It is a little but of each of these things. But mostly it is this: it is connecting WITH  people IN nature. We know from the social sciences that being connected to others is critical to health and wellness. We also know that immersion in nature is critical to our well being. Numerous studies have demonstrated that exposure to or immersion in nature improves the following: 

• mental health

• immune system resistance

• reduced stress

• reduced anxiety 

• reduced anger

• reduced fear

• increased positive mood

• increased feelings of unity with others, more sense of community

• more concern over helping others 

• enhanced social interactions 

For children, exposure to nature has been associated with the following:

• reduced stress levels, increased fitness 
• reduction in ADHD symptoms 
• enhanced student performance on tests of critical thinking 

The data on the subject of nature and health are fascinating, overwhelming and encouraging. Check some out for yourself: 

University of Minnesota

Health Promotion International

National Wildlife Federation

American Public Health Association

Stanford University via Science Alert

The Lancet

University of Washington

Norwegian University of Life Sciences

No matter where you live, be it city or country, this is important for you to know. You and your family need your time in nature, no matter the season, no matter whether you live in the mountains. coast, desert or plain.

You should keep an eye out for any outdoor film festivals in your area as they are sure to inspire. Our local festival out of Banff is sponsored in part by National Geographic. I was intrigued by their stated interest which was the intersection of “science, adventure and storytelling” . Go out and get some for yourself. 

Food Friday: Wild Rice Stuffing

You will not believe the ingredients for this recipe. When you assemble the ingredients, it looks like you're going to make a salad. But the result is as hefty and savory as the Thanksgiving turkey itself.

This recipe is best made by crowd since there are a lot of ingredients to prepare. Additionally it is best to start a day ahead. On Thanksgiving day, ingredients should be prepped two or three hours ahead of when the turkey will be done. Finally, be advised that this stuffing does not actually stuff the turkey. It is much safer, much quicker, and just as delicious to bake the stuffing in its own separate pan, which incidentally, is anything ovenproof, such as metal, glass, or ceramic.

For cooking you will need at least two large frying pans, prep bowls, and a big bowl for mixing.

Budget at least one cup of stuffing for each guest. This recipe makes at about 8 cups.

Ingredients

• At least 4 cups of cooked wild rice, cooked the day before
• 2 cups dried fruit soaked overnight in the wine of your choice, and minced. Our favorites are craisins, dried pears, dried apples, or dried plums. 
• One cup sliced or slivered almonds, toasted carefully on a metal pan under the broiler. Be careful since they go from perfect to burnt in a few seconds.
• Two tablespoons minced garlic
• Two onions diced 
• One generous bundle of parsley chopped
• Two bundles of green onions chopped
• 2 cups celery chopped
• One green apple and one red apple, diced
• Zest and juice of one orange
• 2 cups mushrooms, sliced if desired
• 1/4 cup dried spice of your choice; See my recipe for "family spice" below
• About 2 cups strong turkey or chicken broth
• Olive oil to sauté
• Kosher salt and freshly ground pepper to taste

Directions

As a general rule, you will begin sautéing the ingredients one by one or in groups from hard to soft. That is to say, you cook the ones that take the longest first. Cook each of these until they are almost perfectly done. Sauté the minced garlic, onions and celery in olive oil. Go slowly enough so that they caramelize and do not burn. Set these aside and sauté the apples. Add green onions and parsley and sauté these. Set aside. Sauté the mushrooms until slightly browned. Salt and pepper each batch lightly as you go. You can always add more at the end.

Mix all of this with the rice, the dried fruit, the flavored wine, the almonds, the zest and juice of the orange, and the spices. Mix everything thoroughly. Adjust seasonings. Press the mixture evenly into the pan or pans. Moisten everything lightly with the broth. Do not feel compelled to use all of the broth. 

At first, you will be cooking the pan with foil on top at 375° to finish cooking the ingredients and blend all the flavors. This will take somewhere between 30 and 45 minutes. The mixture should end up moist but not soupy. In the last 15 minutes you will want take take the foil off and watch carefully to brown the top. 

Serve beside the turkey or separately. Once served, refrigerate promptly. It reheats very well.

Family spice

• Two parts ground rosemary
• Two parts thyme
• One part basil
• One part tarragon
• One part of oregano

Happy cooking ! 

Wellness Wednesday: Gratitude is at the Center of Wellness

Most people think of gratitude as a feeling. Actually, it is a practice. Did you know that there is a science of gratitude?

Major academic centers the world are investing in gratitude. Gratitude is studied as a part of a relatively new branch of Psychology called Positive Psychology. A landmark study in the Journal of Personality and Social Psychology, 2003, volume 84 number 2, entitled “Counting Blessings versus Burdens: an experimental investigation of gratitude and subjective well-being in daily life." This research suggested that”...a conscious focus on blessings may have emotional and interpersonal benefits”.

Much more recent research since then has also underscored the physical health benefits of gratitude. Most of us understand by now that the mind and body are connected on a neurophysiologic level, and while it is fascinating, it is no surprise that a mental practice such as gratitude could go on to have concrete benefits to physical health. 

What is gratitude, the practice?

Prof. Robert Emmons, the author of”Gratitude Works !" recommends establishing a full on gratitude ritual. These can include the following:

Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity

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• Make a resolution or vow to practice gratitude. 
• Make a plan to practice gratitude. 
• Have a morning gratitude ritual. Examples would be glancing over your gratitude journal or meditating for a few minutes about what you are grateful for. 
• Adopt the physical habits of gratitude such as smiling and making eye contact, saying hello,, saying please and thank you, and making a physical gesture such as handshaking if appropriate.
• Send written expressions of gratitude such as emails and thank you notes in paper.
• Place objects or other visual cues in your house, office, or where you can see them to remind you of something for which you are grateful.
• Keep a gratitude journal. Make it brief but make it regular. If you keep it by your bed you can glance at it first thing in the morning.
• Go out of your way to remember good times.

What will a practice of gratitude do for you?

There is an enormous body of science from a variety of sources that indicate the following effects of gratitude:

• Stress reduction
• Improvement of a immune function as measured in the bloodstream.
• Better recovery from loss, i.e. Better resilience
• Higher levels of life satisfaction.
• For students,better grades.
• It makes you a better friend to others.
• Improved sleep.
• Strengthens interpersonal relationships
• Improves team functioning 
• Greater alertness
• Greater enthusiasm
• Greater goal attainment.
• Lower levels of depression
• Enhanced capacity for empathy
• Improved self esteem
• Reduced aggression
• Decreased loneliness
• Greater tendency to act with generosity and compassion
• Increased energy.

Gratitude

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This is not just new age foo foo nonsense. Institutions such as Stanford, Harvard, and Penn, not to mention Google have thrown serious money, time, and entire departments into the pursuit of the evidence based effects of gratitude.

So this Thanksgiving, capitalize on this most important of national holidays. Find your gratitude, and keep it going. 

References and Additional Reading: 

Pass the Gratitude: Recipe for a happy Thanksgiving, From Huff Post Los Angeles

In praise of gratitude, from the Harvard Mental Health Letter

Seven scientifically proven benefits of gratitude that will Motivate you to Give Thanks Year-round from Forbes

Expanding the Science and Practice of Gratitude, From the Greater Good Science Center at the University of California, Berkeley

Why gratitude is Good for You, From the Stanford Social Innovation Review

Food Friday: Trick or Alternative Treats

Ever wonder what you could give out instead of just candy ? I have worked on this challenge before at Easter when filling eggs, but have not until now considered what alternatives I could do at Halloween. 

First of all your Halloween alternative offerings should not break the bank. Secondly they should be age specific. In my family and group of friends, everyone from young children to old adults go out for the holiday, usually in costume. Halloween has always been a big holiday for our family, but especially since our youngest child was born on that day 22 years ago. When he was tiny he used to think the whole town came out for his birthday. 

I am for a strategy where you actually hand out the treat rather than have people take it from an unattended bowl on your porch. You will see why when you see my list of alternatives. Some are definitely age specific. Plus you ought to get to know your neighbors.

I think it is important to have some candy at Halloween. Always choose something that is wrapped so that the parent or child can be sure that has not been handled. You might think that the candy would get cherry picked out. This will not be the case if you were the one doing the handing out. Moreover, at Easter, I have found that some of the other non-food items are actually more popular than the candy.

Here's the list:

• Tiny boxes of raisins
• Trinkets you've purchased for cheap at the thrift store
• Interesting buttons purchased by the jar at garage sales or thrift stores
• Tiny spools of thread purchased by the bag at the fabric store
• Craft items such as decorative pipe cleaners or pom-poms
• Glass “Jewels”, meaning the pretty glass rocks you put in the bottom of a vase of flowers, Usually available at the dollar store in a selection of sizes and colors.
• Stickers
• Glow bracelets usually available at the dollar store.
• Poems quotes or sayings written decoratively and in tiny envelopes
• My favorite: beads, especially large ones.
• Tiny rolls of ribbon
• Tiny toy soldiers or animals 
• Office supplies such as decorative clips, rubber bands, tip erasers, or pencils
• Tea light candles

Basically I pick things I would like to get. Speaking of me, as you can see from the picture, I am still working hard on my costume. Guess who I am going to be.  

Have a safe happy Halloween. 

Wellness Wednesday: The Wellness of Being Yourself

My new T shirt 

As most of you know I recently returned from my alma mater, nerd nation, the mothership, Stanford University. Here is a group of misfits so diverse and enthusiastic that they just might save the world.

Wikipedia defines nerds as follows:

Nerd (adjective: nerdy) is a descriptive term, often used pejoratively, indicating that a person is overly intellectual, obsessive, or lacking social skills. They may spend inordinate amounts of time on unpopular, obscure, or non-mainstream activities, which are generally either highly technical or relating to topics of fiction or fantasy, to the exclusion of more mainstream activities.[1][2][3]

The Wiki goes on further to add the following:

"Nerdy" interests[edit]

Some interests and activities that are likely to be described as nerdy[by whom?] are:

• Intellectual, academic, or technical hobbies, activities, and pursuits, especially topics related to science, mathematics, engineering, linguistics, economics, literature, sociology, geography, mythology, history, and technology.[citation needed] (See below)
• Hobbies, games, and activities that are described as obsessive and "immature", such as trading cards, comic books, fantasy and science fiction novels, television programs and films, role-playing games, tabletop games, and video games and anime.[citation needed] (See below)
• Interest in the fine arts, non-mainstream music such as classical, progressive rock, techno, or folk music, hobbies (i.e., collecting), or other "obscure" interests.[citation needed]
• Heavy obsession with a topic that would otherwise be mainstream (such as a popular TV show or a sport).[citation needed]

Reality Is Broken: Why Games Make Us Better and How They Can Change the World

$14.79

By Jane McGonigal

Buy on Amazon

Jane McGonigal writes convincingly in her book “Reality is Broken" that the gaming community is full of people with great capacity to focus, as well as a passion for adventure and righting wrongs. She proposes to harness this energy for good and not just for gaming. This nerdy passion for adventure and justice combined with an intense capacity for focus was just what I saw at Stanford.

I returned from nerd nation inspired and encouraged. However I also found myself with a number of questions. Have I had enough faith in myself and the world? Have I tried enough new things ? Have I developed myself to my fullest potential? Have I done enough to make the world a better place ?

There is the temptation for these questions to become very heavy. However, in nerd nation, there is the acknowledgment that everyone is unique and that everyone has something unique to contribute. It was provocative nonetheless to meet a considerable selection of people who are doing things that could actually change the world, and by change the world I mean things like discover life on other planets or cure cancer. It is even more provocative to consider that most of these nascent accomplishments were not that hard. Rather than coming from brute force of mind, they came from unencumbered creative thinking, an environment supportive of trial and error, and steady efforts in a collegial team environment. 

On balance the visit was more empowering than daunting. This is where the connection to wellness becomes evident. I have written before about the connection between wellness and creativity. I have also written about the connection between learning and wellness. There is clearly a connection between wellness and altruism. I write now to encourage all of us to have a little more faith, a little more creativity, maybe some continuing education, maybe a little travel to get us out of our own heads, and more drive to make the world a better place.

Get your nerd on people.

Food Friday: Setting the Halloween Table

It's two weeks before Halloween. Make the holiday your own with a party. It can be a pre-trick-or treat party, a children's party to keep them off the street, or an elegant adult soiree. 

Tonight I write to make some different sorts of suggestions about Halloween parties and Halloween food. My different perspective comes from the historical roots of Halloween which is witches' brew of an ancient Celtic festival Samhain (pronounced Sow-in), the later Roman holidays of Feralia and Pomona, and finally the Catholic Feast of All Martyrs/All Saints/All Hallows day. The name " All Hallow's"  literally says, " all that is holy".These are beautiful holidays are full of respect for the harvest, the circle of life, ancestors, saints, and the turn of the seasons. They all included feasts, and outdoors activities late in the night complete with festive fires. Accordingly, " Halloween" is of course a contraction of the words " Hallowed" and " Evening".

I have a soft spot in my heart for All Hallows' Eve as I like to call it, since our youngest child was born on that day. As a result, it has always been a big family celebration for us, and so we have always had a party. 

Accordingly, I have never gone in for the typical commercial Halloween decoration and imagery. True, I like a very dark and mysterious Halloween. Particularly after I had children, though, I never saw fit to incorporate what I feel are images of violence into the holiday. For example, I am totally not into the blood, gore and mutilation thing. 

Instead, Halloween to me is about the beauty and magic of the night and the natural world. For example I have incorporated themes of stars, the moon, planets and comets. People consider these magical motifs, but to me they evoke the magical math and science which can describe their movements. 

I also incorporate anything botanical. At this time of year the leaves are getting crinkled and brown, and the branches are bare. Some are dried all but the berries, But there is beauty even in this. You can make them even more evocative with paint, glitter, or interesting low lighting. 

I incorporate the creatures of the night in my All Hallows' decorating. From mice, rats, bats, spiders, beatles, wolves, and owls to moths chasing a flame, these are all interesting and beautiful creatures who are worthy of our attention. Instead of vilifying them or presenting them in caricature, I try to present them as they are, almost like museum specimens. If I could have live ravens with their glossy black feather, I would. For children I might do a faux insect display, with a little parchment note about the creature, and how they fit into the ecosystem. 

And fire. Of course fire, since fire hearkens to the primordial processes in the heart of our sun which make life on this earth possible. Did you ever think about the fact that when you watch a flame you are watching matter being turned into energy ?

To bring fire into the home or patio, you must first be safe. I like metal tea lights since they burn safely set inside a beautiful container. These are easy to clean up as well. I use lots of candles, and keep the regular lights down low. For fire outside, make a traditional bonfire. Check your local fire regulations and use common sense for this, especially with children. 

So use branches, bugs, bats in mobiles, candles, faux spider webs done carefully, with dark elegant colors, or moonlight white. But whatever you do, make your party beautiful enough to transport your guest to a different holiday " Hallowed" frame of mind. 

The food should do the same. This means, of course, that the food should be a little unusual, yet very good, and very showy. Do always consider the comfort of your guests and make sure that there is something for the very young and the food sensitive to eat. For example, I have done an herbed roast turkey in the past, with a wild rice stuffing with dried fruit. I always do a dark carbonated fruit punch with floating berries and dry ice. I like lots of fall fruit strewn on the table. Desserts are numerous, and seasonal. 

Needlework by Anne Nickerson RN

Table centerpieces should look like a Dutch master painting, tumbling over with black grapes, gnarly nuts, an errant butterfly, dried branches and perhaps exotic flowers. Make sure you have covered all the senses, from sight and taste, to smell and hearing. Arrange for some aroma therapy from atomizers or candles. Just make sure to use only natural scents like essential oils  since many people are quite sensitive to artificial fragrances. Finally pick some beautiful, different and transporting music and keep it low in the background. The Harry Potter Soundtracks are a good place to start. 

For more ideas on your Halloween party, click the image at right to see my Pinterest album on the Holiday. 

Structures Sunday: the Structure of Studying

I'm a perpetual student. You may not realize it but in certain circles this was considered an insult. I now realize it is good thing. Indeed life long learning is the only way to go.

I have already blogged about the importance of reading and creativity. Those of you who know me realize I have a number of serious creative pursuits, Since we are approaching Halloween, I am deep in preparation to sew a detailed costume. For these sorts of things as well as my work, I have to study. That's right, study.

For my costume I have had to research everything from specialized sewing machine feet to the thermal properties of craft foam. For my amateur photography I have had to research telescope eyepieces and how to connect a old school serial port to a USB port.

Tonight for example I am deep into my annual board review preparation. Every year we have to review research articles and take tests, But every 10 years or so we have to take a big test and that is what I am preparing for this week.

Additionally, I am aware of many of my friends and their adjustment to the new school year. Bottom line: all parents home school, even those parents whose kids go to public or private school. That's how I felt anyway when my kids were in grade school and high school. Every day when I would come home from work I would simply change hats and I would turn from OB/GYN to homeschool teacher. I would check in with each of my kids to see what they had to do for homework and upcoming tests. I would check in on how their classes were going. I might take a some time and give them a little supplemental information on a topic if I happened to know something about it. Finally I would monitor their study habits. As much as I think they found it irksome, I think even they would admit it has served them well. 

So what are good study habits? There are numerous books written on the subject which are beyond the scope of this blog post and well worth reading. I just want to emphasize that you should stay intellectually and creatively active as a part of your overall good health. I also want to empower you to get involved in your children's academic life. So here are a few basic tips for studying that will serve you as a parent coaching children, a student, or simply as an adult keeping her intellectual and creative life healthy.

• Get an overview of the task at hand. Even grade school children should know that school goes in semesters or quarters. They should know when the tests and quizzes are given, and when their assignments are due. Both children and adults should have a simple clear system for writing this down. It can be either digital or paper. Their should be a daily and weekly routine for referring back to this schedule. That makes for no surprises and less procrastination. 
• Prepare. It does not matter whether you are preparing for a book report in seventh grade or a board exam when you are a doctor, preparation is key. Learn to channel your anxiety and concern into an early jump start on your project. This is imperative because it alleviates stress and gets the job done.
• Know how to study. Here is a general method for low stress, effective preparation. 

1. Scan the material for an overview.
2. Read the material thoroughly.
3. Highlight the material thoroughly.
4. Make your own handwritten notes from your highlights.
5. Make index cards from your handwritten notes, using a brief description on one side and more complete details on the other.
6. Quiz yourself on your index cards. Do it out loud. When you do, put the ones you know well in one pile and the ones you need to review in another pile. Repeat your index card quiz, this time only with the pile that you need to review. Again, put the ones you fully understand in the good pile and the ones you need to review in the bad pile. Repeat the process until there is nothing in your bad pile.

It turns out that getting as many senses involved in your learning helps. The technique described above involves several senses, sight, touch, and hearing. Reading, writing with your own hand, and seeing what your own hand has written or hearing yourself read what you're own hand has written reinforces the learning of information on multiple levels, indeed in multiple areas of brain.

This is all well and good if you simply need to learn facts. However, if you need to know how to work problems, that comes next. Work on all the problems you can two or three days before they are due. That way you have a chance to go in and ask questions well before the problems need to be turned in. If you are a parent supervising children with homework like this, be sure that they do their assignments at least two days before they are due. You will ingrain this kind of habit in them for the rest of their life, and that will serve them well. And don't forget to lead by example.

If you're working with older children who will be taking tests, coach them a little bit in test preparation. Emphasize early and repeated contact with material as well as working of every problem that the teacher has handed out. Encourage students to use practice tests that have been provided to them and that are available on the Internet. Encourage them to fill in their understanding with information they find on reputable Internet sites such as Khan Academy. Have them try finishing the test preparation the day before the test is given so that they can spend that day asking the remaining questions. Tell them not to be afraid of being like Hermione Granger and having their hand in the air all the time. 

Make sure you and your children have a good night’s rest before any tests. I realize this is easier said than done but it is sound advice. In fact, make sure they are well rested before any school day. This will maximize their ability to learn. Equally important is a good protein rich breakfast, especially before tests.

It is important that if you are parents supervising children in their studying or their homework that you be supportive not harsh. Regardless of what you may think of their teachers, encourage courtesy toward the teacher. To do otherwise is a disservice to your child. 

Is very important to remember that if you are helping someone with their work, you're principally helping them to understand how to do the work themself. Under no circumstances do you do the work for them. You may work a similar problem for them to see, since that is different.

A healthy creative and intellectual life has been proven to benefit health. This is true for both adults and children. I hope these tips help make your studies easy and fun.

Food Friday: Soup is Soul Food

Every cook should know how to make homemade soup, especially those on a budget and those interested in eating healthy.

Two weeks ago I wrote an unusual post about how to make soup stock. It might seem like an unusual post for blog on Obstetrics, Gynecology, and healthy lifestyle, but not when you take a closer look.

One pillar of healthy lifestyle is healthy eating and another pillar is a healthy home life. Home cooked food can help with both. Soup is one of the most comforting and potentially healthy home cooked foods. It is also one of the easiest, of course once you know how. Homemade soup is also one of the thriftiest things to make since you can utilize leftovers and assorted ingredients from the refrigerator, garden, or pantry.

How to start? As always, start by cleaning up any stray dishes in the kitchen, organizing, and assembling your ingredients. Thaw any broth you have frozen. If you have not made frozen broth you can obtain good organic broth in three different flavors at any natural food store. You can also get a jarred  broth concentrate, also organic, at most grocery stores and at Costco as well.

Determine the vegetables you want to include. I'm a fan of great variety, But you can also make a vegetable flavored soup and emphasize one or two flavors such as red pepper. Prepare all of the vegetables by washing trimming and cutting them to the appropriate size.

I try to ask my patients to emphasize the protein in their diet. Decide what the protein in your soup will be. Consider chicken, red meat, fish, seafood,or even eggs. Cut your choice into bite-size pieces.  If you can tolerate legumes like beans and peas and can handle the carbohydrate that they bring, those can be included as well. Prepare all these ingredients so that they are ready to put in the pot.

I like to try to make my soup with only one pot. Choose your pot based on the volume that you want to make. Make sure it is extra large so that when you stir it with a long wooden spoon nothing will spill out.

Use a good cooking olive oil to sauté your first ingredients.These would include garlic, onions, or chilies if they are in your recipe. You will do them first so that they will flavor the oil. Make sure to use enough olive oil on the bottom of the pan. After this, Add your meat, chicken, or fish. Sauté until golden brown, but not fully done. I like to add fairly heavy spices to the cooking meat at this point since the flavor seems to penetrate better than adding it later. Then add your vegetables one by one and cook them until partially done, going from the hardest such as carrots to the softest such as spinach at the last.

When everything seems partially and evenly done, add liquid. I usually add a a half a cup of either red or white wine first. This adds to the depth of flavor. Then I add my broth, at least enough to cover all the hard ingredients, and usually more. I may or may not add a can of diced or stewed tomatoes, depending on the flavor I want to achieve. All you have to do at that point is bring it to a boil briefly, then simmer until the hardest vegetables are fork tender. If you intend for your meats to get very tender, they will have to simmer at least a couple hours. 

This is a good general recipe for a variety of different kinds of soup. You can make it with a large variety of different vegetables and if you add beans and a little pasta it turns out like a minestrone. If you add only a few vegetables and a lot of beans, tomato paste as well as onions and chilies, you have chili. You can pick a vegetable theme such as green vegetables and limit yourself to just a few onions, leeks, spinach, and kale. If you make a broth-y chicken soup with napa cabbage, ginger and green onions, you can drop whisked eggs into it and have egg drop soup. You can do the classic pumpkin soup especially at this time of year. Or you can go with the popular roasted red pepper soup.

If you have athletes, children or adolescents in the home, you can afford to serve this soup with a good whole-grain bread. Otherwise, it should stand on its own. You can always add a side salad and cold glasses of milk, to round it out.

Have fun with your soup and add some garnish. Garnishes can be anything from grated cheese or sour cream to minced green onions, parsley, crumbled hard-boiled eggs, sliced almonds or Siracha sauce. 

You will find that people tend to gather around a kitchen table with a good homemade soup. Having a sitdown family dinner with soup is good for health and good for the soul. 

Structure Sunday: The Structure of Family

What is family and what does it do for us ? I have had a family focused type of weekend and I wanted to share some numbers and thoughts about the issue of family. 

• The nuclear family: Two parents and their children.
• The blended family: which is remarried or re-partnered parents each with their own children under one roof.
• The extended family: such as sisters, uncles, grandparents, and non relatives either living in the home or elsewhere.
• The single parent family
• The childless family.

Consider all these and more. Add in non married partners, good friends and neighbors. All these people bear on how we live, our health and our happiness. 

Here are some illuminating data from census.gov.

About 50 years ago, 80 % of households included a married couple. Now this is down to 50 %. Some households are made up of non family members, and these are up from 10 % to about 33% in the same last 50 years. 

Two parents households with children have decreased about 15%in the last 50 years to 70% of all households with children. About 25% of all household with children only have a mother. Father only households are up to about 4% of all households with children. 

Among all households with or without children, a steady 30 % are childless. 10% of all households are single parent households with children. Households which are traditional, meaning married with children are half of what they were over about the last 50 years, going from 40 to 20 % . 

Everyone knows the saying “ It takes a village.” I would like to point out that this is not just for kids. Adults, married, single or partnered, are happier and healthier if they have strong familial and friendship ties.

Through history, we have developed families, clans and tribes for surviving and thriving. We are wired for it. But in modern times, we are more likely to reach out to friends or coworkers. People sometimes forget to reach out to those closest to them, even those with whom they live. 

I am writing to suggest that people look around and renew ties to those most near. I suggest that this include spouses and partners, children and others in the household, as well as old friends and even neighbors. These relations may not have the cachet of accomplished coworkers, but keeping these relationships healthy has deep benefits. 

It helps us with continuity, and to know our personal history. It helps with feelings of stability, especially for children. Getting along with those closest to us is not really glamourous. But it make us flexible and empathetic. It grounds us. 

Try starting with a phone call, email, or a card in the mail. Then, by all means, plan some sort of get together. The most important thing to remember is that it doesn’t have to be perfect. You don’t have to be perfect, and they don’t have to be perfect. The most important thing to do it to connect.