social life

Food Friday: Travel Food

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As I recently wrote in my post on travel wellness, discretion and restraint is advised in matters of travel food. Nonetheless, I think it is incumbent upon all travelers to try as much of the local cuisine as possible.

​How is this accomplished? For one, through small portions and for me as you will see, through photography. I need not eat my food to enjoy it, though I certainly do my fair share of  eating. 

For me, travel food also encompasses experiencing food with people. That is to say, the people are part of the recipe, part of the menu. For me, even the food preparation, the utensils and even the dishtowels add to the experience.

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 ​And so, since I am traveling, I will share with you some of my food experiences.

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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

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. 

 

 

 

 

 

 

 

Structure Sunday: The Structure of My Reading List

Isn’t reading for kids in school ? Who has time for reading ? I hear these types of things all the time. Reading is immensely important to me. Stacks of books and magazines line my home office.

I have already blogged about the scientific evidence on the effect of reading on health in the following post: http://drginanelson.com/drginablogs/2015/2/28/structure-sunday-structure-your-mind?rq=reading

Now I am going to share how I divide my reading pie. 

  • Reading the news
  • Reading to indulge certain interests 
    •      Things that just pique my interest 
    •      Things I’m trying to do
  • Reading for self improvement 
  • Reading for Medicine
    •      To deal with a patient problem 
    •      To accomplish my annual board review 
  • Reading for business 
  • Reading for inspiration 
  • Reading for fun

 

Here are my current examples: 

 

Reading for News: 

I use Flipboard, a popular customizable news app, my Yahoo homepage which I have tailored to my interests, and News, the new Apple app included in the latest IOS operating system. I also sometimes look at two local paper newspapers. 

Interest Based Reading; 

I am always reading cookbooks, or on cooking sites. I love foodnetwork.com, and epicurious.com. My favorite cookbooks right now are” Paleo”  cookbooks like NomNom Paleo. Pinterest is the best pictorial cookbook in the universe.

I am working on a sewing project and have had to reread some stuff about free motion machine quilting. I am also reading about the work of Natalie Chanin, a designer who revitalized an Alabama community with her handmade heirloom pieces of organic cotton jersey. See alabamachanin.com. I am trying to use one of her beautiful instruction books to make a tunic out of old black t-shirts. 

I am doing quite a bit of reading about small smart energy efficient homes. My family is considering a project with these. On my desk right now is a small beautiful book called “ Convertible Homes”, by Amanda Lam and Amy Thomas. 

Reading for Self Improvement: 

I am about to dig into “ Superbetter”, by Jane McGonigal, a scientist and game designer interested in harnassing the power of gaming for self improvement and medical recovery. I am also excited to ready the giant book on my desk written by my old dorm mate Dan Levitan, The Organized Mind. Good on you, Dan. 

Reading for Medicine: 

The large stack of research articles for American Board of Obstetrics and Gynecology annual board review. I have to have them done by December 15th, but prefer to have them done by October 20th, when I go on vacation. 

Reading for Business: 

I am currently reading “Ask” by Bryan Levesque as an ebook on my Kindle app on my IOS devices. I regularly read Inc. and Entrepreneur magazines. 

Reading for Inspiration: 

I am still working my way through “ Becoming Steve Jobs”, by Brent Schlender and Rick Tetzeli. Wired magazine is a constant reliable source of inspiration. 

Reading for Fun: 

I just finished a new favorite, “ Seveneves”, by Neal Stephenson. I have ordered "Trigger Warning", a short story collection by Neal Gaiman, and just bought  paper copy of “The Martian” by Andy Weir, since I have a feeling I will want to share it. Finally I am savoring “ The Magician’s Land” by Lev Grossman, and author who I was pleased to once meet at a reading.  And yes, my favorite fiction genre is sci-fi. 

You might ask how I learn what’s out there to read. I live in an area THAT HAS NO BOOKSTORE ! I go to Amazon.com and check the recommendations. I also am a member of the online community Goodreads, where I get all kinds of ideas. I read book reviews such as the regular columns in my favorite magazines. I check the NYTIMES review of books, and the books award lists such as the Nebula Awards. Plus, I simply google things like “ The 10 best new cookbooks of 2015” or “ The ten best sci-fi novels of 2015”. 

How can I read so much ? Here’s the secret: I do it all kinds of ways. I read my paper books in the day, books on devices at night, and use Audible.com to listen to books when I drive, jog, cook, sew or do housework. Each method has a different effect and that is ok. Try them all and see what you think. 

Reading stokes the fire in my soul. So take page from this playbook and harness the power and joy of reading for yourself. And don’t be afraid to have a few things going at once. 

 

Wellness Wednesday: The Benefit of Trying New Things 

Nutrition, fitness and good relationships can keep us healthy. But... trying new things ? Yes, being adventurous has physical as well as psychological benefits to our health. (1) 

Adventure is a relative thing. For one person it might mean trying a new cookbook (me) while another may need to paraglide to 5000 feet above sea level (my son). But in all cases it means doing something different than your usual, and, for best results, it means getting out of your comfort zone. Comfort zones vary considerably in size.  

Does adventure have to be dangerous ? Of course not. But it should expose you to a new environment and require you to do things you have not done before. So why does it have to be all that? 

Before I explain, lets take a look at the American vacation. It is an endangered species. We are one of the few developing countries without a national policy of paid leave. Those companies who do provide paid leave do not always encourage its use, even though research shows it greatly improves employee productivity and satisfaction. When the companies do provide leave AND encourage its use, employees are reluctant to take it. Why ? Forty percent are afraid of coming back to " a mountain of work" , a third feel no one can do their work but them, a third feel they cannot afford it, and about a fifth feel guilty.  Forty-three percent of adults do not remember the last time they tried to have an adventure. Reasons for avoiding adventure range from lack of money to embarrassment. (2) Fear of one thing or another plays a role in skipping vacations. Ironically, it should be the opposite, since skipping vacations is associated with a measurable and significantly increased risk of heart disease in men and women, according to the Framingham study. (3)

And yet, we bemoan our lack of time off and we make bucket lists all of the things we don't and won't do. We execute what Tim Ferris calls the " deferred life plan". (4) Moreover, we note how every year seems to pass more quickly. 

Enter adventure. If we do get around to it, here is what happens. First, our narrow view of the world opens back up. We experience different ways of living, and see ourselves and others in a new light. Novelty and some degree of challenge have to be a part of it. This way, our confidence and competence is enhanced. A 2015 Study on newly graduated nurses found that a nontraditional outdoors adventure leadership program increased feeings of competence and confidence. When they returned to work, their transformation was felt to have impacted their entire work culture. (5) 

Adventure may even be an antidote for the accelerated passage of time. Dave Engelmann, a neuroscientist, notes that the more familiar the world becomes, the less we remember, and thus the faster times seems to pass. (3). I deduce that novelty and adventure may help us savor the time we have. 

Check out these fun resources: 

30 New Things to Try by Lifehack.com

The Beginner's Guide to Trying New Things

Staying on Top of Your Game

References: 

  1. http://www.huffingtonpost.com/laurie-gerber/are-we-having-fun-yet_b_7948588.html
  2. http://www.huffingtonpost.com/2014/08/19/americans-vacation-days_n_5682576.html
  3. http://www.newyorker.com/magazine/2011/04/25/the-possibilian
  4. http://www.bothsidesofthetable.com/2010/01/10/what-can-you-learn-from-the-4-hour-workweek/
  5. http://www.ncbi.nlm.nih.gov/pubmed/25608096

 

Food Friday: Cooking for One

I have written a lot about the value of meals with others. But what about the single person, student or empty nester who is often cooking for one ? 

 

 

 

In doing some research for this post, I found some unexpected hilarity. One of the best posts came from one of my favorite websites called Greatist.com. They addressed headlong the temptation to have a pity party. They called out tendency to wallow in loneliness and junk food. They described " sad bowls of cereal ". I was laughing and feeling bad at the same time. 

But seriously, loneliness is bad. And if a person finds themselves feeling lonely, they should name it and change it if they wish. I am no expert in this regard since I am most often surrounded by people. But I am a physician and I would encourage any one who suspects they have the corollary of loneliness, i.e. depression,  to reach out to their physician for assistance. 

But let's say you are not depressed. You're just cooking for one. You have several options. 

1. Find someone to eat with. There is a large selection of apps and websites out there to help you find a random stranger to dine with. Seriously ! Check out the HuffPost article below which features several of them. Consider also eatwith.com, mealsharing.com, lunchmeetapp.com, and cookening.com.

2. Go out to a restaurant and at least be around people. This could work if the food was healthy and good choices were made. However one of my sources listed below indicated that, as a general rule, restaurant food is consumed in greater quantities, and contains more saturated fat and sodium compared to home cooked food. 

3. Cook a nice full meal with nice regular sized recipes and have a bunch of leftovers. This is the theme in the Bon Appetite pages cited below. They take the position that you should eat only the best. Tiny little streamlined recipes do not do it for them. 

4. Cook a balanced little meal for one with little mini recipes for one. Most of the links below propose this. 

Notice I did not say have a bowl of cereal or have a TV dinner. I am talking about healthy food here. Here are some tips for literally cooking portions for one. 

Buy food strategically. Here are some examples:

1. Choose individually frozen portions such as cut fish fillets  or chicken tenders.

2. Choose foods that doing not spoil quickly such as broccoli over red lettuce.

3. Choose foods that require very little preparation since let's face it, the time we usually want to spend cooking is directly proportional to the number of people for whom we are cooking. Fresh fruit takes little prep. Sliced tomatoes with fresh mozzarella takes little more. 

4. Accept that you are going to have to add a few different components to your meal to make it nutritionally optimal.   A banana and a glass of milk is not a meal. It is, however, a decent snack. 

5. Buy large quantities of healthy foods an repackage them for easy storage and access. 

 

This weekend I might, through a series of unfortunate events, be spending some time cooking for one. I'll be all about the can of salmon over the complex giant salad. But you may want to do better. Here are some great recipe collections for one. 

 

http://greatist.com/health/healthy-single-serving-meals

http://allrecipes.com/recipes/15050/everyday-cooking/cooking-for-one/

http://www.helpguide.org/articles/healthy-eating/cooking-for-one.htm

http://www.bonappetit.com/entertaining-style/trends-news/article/cooking-for-one

http://www.huffingtonpost.com/2013/09/18/dining-app_n_3942874.html

 

Structure Sunday: The Structure of Friendship

Tonight I had dinner with a friend I have known since early high school, about 40 years ago. I love the the idea that we have been friends that long. I actually don’t like the idea of ever losing any of my friends, regardless of time or distance. And there has been a great deal of time and distance between me and most of my friends. Nonetheless, I think old friendships hold the world together. 

This friend took the initiative to keep in touch. We went to the same small high school and left there in 1977 and 1979 respectively.  Our high school was an intense, supportive and inspiring place, and as a group, we departed there meaning to do good in the world. He and I went off to separate colleges a continent away, and went about marrying, having kids, going to school, school, and more school. I became a physician and he became a researcher for the World Health Organization, among other things. 

After Facebook reunited many people, he decided it would be nice to visit. And so he did, especially since I live in eminently visit worthy place. Of course, truth is stranger than fiction, so during his visit, he naturally he fell right in love with my wonderful neighbor and returned later to stay many months with her. Eventually they parted ways as friends and he still visits to this day. 

So tonight I had my good neighbor and my old friend over for dinner since he is visiting. It was such a treat since I also invited my niece and nephew over as well so they could meet my old friend. For you see, my friend did go out and do good in the world, and I wanted to share it with these kids. 

He recently finished his residency in Anesthesia, as he decided later in life to become a doctor. At the end of his residency, the Ebola outbreak began, so he departed for Sierra Leone, one of the hardest hit areas, to help. He spent six weeks there, and at tonight’s table, he told us about all we wanted to know and more, from the percentages that lived, to the special suits he wore, to his American co-worker who contracted the disease and lived. I was so pleased that he could share all this, especially with the kids present. It not only tied us together, it tied us together with all the Ebola fighters, and even put us degrees closer to the Ebola patients themselves, and helped us understand their humanity in a near first hand way. Best of all, he told us about the preliminary announcement from about three weeks ago, that an effective Ebola vaccine is on the horizon. 

So as the night wore on, and the topic of Ebola played itself out, we realized that my nephew plans to travel to just the area of Italy where my old friends and my neighbor have visited: Venice. So I was the happy recipient of colorful descriptions of Venice. My nephew was given numerous recommendations about places to visit, things to do, and travel strategies to use. I got to listen to exuberant descriptions and enthralled questions about this place, which at this point, to me, is nearly mythical, yet now more real. 

So because of this long friendship, tonight, at my own table, I traveled from darkest Africa to brightest Venice. We were able to appreciate each far flung place as the real place that it is, and understand that hope blooms in both. We renewed bonds, and shared all this with the younger generation. 

Are your friendships in good shape ? They are so important to our collective well being, that I suggest having a look. 

 

 

 

 

 

Food Friday: Cold Desserts

Raspberry granita with berries and mint in glass cups, selective focus.jpg

It’s hot and fruit is in season. Here’s a little history of your favorite summer desserts and some tips on how to modify them to make them healthier. 

 

 

 

  • Frappes- ice, milk of some sort, flavorings, blended as a drink, originated in Greece  in the 1950s, named with the French word for shake or strike. 
  • Smoothies-a thick beverage made of  ice, milk of some sort, yogurt, fruit, blended as a drink. Some include vegetables, nut butters or protein powder. Recipes originated in Brasil, and were popularized with the invention of the blender. These became popular in the US in the 1960s. 
  • Ice cream - In the US defined as having 10 % butterfat or more, frozen, with lots of air whipped in. Frozen dairy desserts date back many centuries to many countries. The English first published recipes for ice cream in the 1700s. 
  • Gelato- Italian ice cream; must be at least 3.5 % butterfat; comes from Sicily since Sicily is near both mountains with ice and orchards with fruit. 
  • Sherbet- frozen blend of milk and fruit flavors about 1-2 % butterfat, An lower fat American version of ice cream.
  • Frozen yogurt - yogurt with flavoring like fruit, frozen and whipped. Originated in the Us in the 1980s during the fitness revolution. 
  • Granita- water, large ice crystals, sugar and flavorings like fruit juice or coffee; also hails from Sicily. 
  • Sorbet - dense frozen confection of water, sugar, flavoring, frozen and blended smooth; folklore dates it back to the Roman emperor Nero. 
  • Popsicle- originally was frozen flavored ice on a stick. Patented in Oakland California in the 1920s. Modern versions may contain other ingredients like fruit. 

 

You can find recipes for these in many places. My favorite sources are :

epicurious.com

Food.com

Foodnetwork.com

 Pinterest

 

Here are some general principles which will help you create desserts that people will enjoy. 

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  • Get a good electric ice cream machine. 
  • Get a good blender, preferably a Vitamix. 
  • Get some popsicle forms and make your own healthy versions. Make icy or dairy versions; consider adding fruit slices. 
  • You may use a simple metal pan placed in the freezer, combined with periodic stirring. Granitas work especially well this way. 
  • Use sweet ripe fruit if you are omitting or reducing sugar. Consider adding half a banana or a few sweet grapes to certain desserts to sweeten. Those who like stevia may try that, though be sparing. The point is to taste the natural flavors. 
  • Choose coconut milk if you are dairy intolerant. 
  • Choose dark chocolate flavoring. 
  • Choose decaf coffee for flavoring. 


It is a fun summer family activity to make healthy cold desserts. However, you have to have a good attitude if you are going to take conventional recipes and modify them to make them more healthy. You can’t expect them to taste exactly like store brands, and that’s just fine. 

Structure Sunday: The Structure of Childhood Memories

Childhood memories are an important part of who we are. It is up to parents to engineer varied and happy memories into their children's lives. This weekend we went down memory lane by virtue of hosting a wedding reception for the son of some of our closet friends. You would not think a wedding would focus a great deal on childhood memories. And yet, this weekend, it was a veritable memory fest. Of course there was the requisite slideshow of the childhood pictures of both bride and groom. But more than that, at the reception, clusters of conversations ensued, conversations between people who had done much together as children but little recently as adults. 

My extended family is large and we ourselves have three grown children. But, and this is one major point of this post, we have so many friends who are like family. These are families we have known for 20 to 30 years, and whose children have grown up with ours. Back in the day, we gravitated toward them because they were good and interesting people. More than that, they were creative and adventurous, and despite the fact that we were college students of modest means, we had adventures: us, our kids, our friends and their kids. These people have stayed our good friends all this long while. It feels like a tribe, or the proverbial village, the village it takes to raise a child. 

These adventures we had took time, planning and some wherewithal, but it all paid off in ways which we did not then entirely anticipate. Today we have grown kids who sit around the table and marvel at all they got to do as children. We look at old pictures and tell tales of glory. They know their experiences have shaped them. These children have grown to be inventive and resilient from their experiences. These are two of the greatest gifts a child can have. And now they are taking their kids out too.

It is fewer and fewer kids who have these experiences of rafting, camping, hiking or traveling for the sake of seeing a new place. I am writing to encourage you to find good people for your village. Find them and set off on adventures. You will have to take time off work, plan, get some gear, and maybe even learn a few new things. But that's all part of it. Go make some great memories for yourself and your children. You will get more out of it than you realize. 

Food Friday: Treats

This is a health oriented blog. And yet, I hope for all my readers to experience a wide range of culinary delights. Food is for celebration and rich sweet treats are served at celebrations. How can you participate without feeling like you’ve eaten poorly ? Here are ten tips to turn nutrition buffs into connoisseurs too. 

 

 

 

 

  1. Eat properly on all regular days. 
  2. Get your workout done before attending your party. 
  3. Fill up on healthy foods before the dessert treats arrive. Savor them as much as the treats to come. 
  4. Fill up on healthy beverages like water, soda water and herb tea before dessert arrives. 
  5. Skip dessert if its not really well done. 
  6. Skip alcohol if you chose a rich dessert. 
  7. Be discriminating. Chose only the best for yourself, e.g. choose chocolate mousse over a cheap candy bar. 
  8. Take a small portion. 
  9. Savor your portion; Eat slowly and mindfully. 
  10. Enjoy ! 

Structure Sunday: The Structure of Education- Preschool


Education has been of foremost importance to our family. Most of my life has included  receiving education or supervising the education of my children. After all of this I have some definite ideas about education and I would like to share them with you.

I've been thinking about education because it is, of course, back to school time. As you know from my last post on school related matters, I'm a parent who believes that parents should be involved in their children's education. 


To me a child's education involves not only their scholastic pursuits. It also involves their sports, extracurricular activities and even the home schedule and enrichment activities the parents plan with family. This particular blog post will focus on a child's education before the school years even start. 

In the years before school there is a lot you can do for your child to enrich them. First and foremost, have a loving and orderly household. For example, try to have a peaceful sit down family dinner every night. 

Make sure your child is included in as many of the family activities as possible according to their stage of development. Once you reconcile yourself with the fact that doing things with the child takes more time and preparation, you will simply be more relaxed and so will the child. 

Here is a controversial and challenging recommendation: get rid of your TV. Those who know me well know that I am a big fan of certain forms of media such as music, internet and film. However, I believe in mindful consumption. TV decides your content for you, whereas if you have a screen connected to some sort of input device and parental controls you decide. I think it is critically important for children that mainstream commercial television not become their default activity or God forbid, their default reality. Where video content for children is concerned, I am a big fan of high-quality nature and science oriented programming. It doesn't matter if kids understand every scientific word; they learn very quickly to put it all together. 

When you have no TV, it behooves you to put many wonderful things in its place. Children before the age of school have a limitless sense of wonder and can be enthusiastic about anything good. Make plans to expose them safely and comfortably to all aspects of the natural environment, such as mountains, lakes, rivers and ponds. This may mean something as simple as going to the neighborhood park.

Get them involved in sports and other athletic pursuits. Before you do however, make sure you know what the sporting lifestyle entails. Getting young children involved in soccer, ballet, martial arts, equestrian pursuits, or skiing are all very different undertakings. In an ideal world, we would simply cater to the tastes and talents of our children. For the time being, we have to simply say, "where there's a will there's a way." I am a particular fan of ballet and a martial arts since they are available in most towns and are relatively reasonable in cost as sports go; Plus they give children great physical poise for the rest of their lives.

The great indoors also holds many fascinations. Teach children to play board games with other.  Give them access to all kinds of art and science materials. Absolutely every child should have a box of paints and a bug jar.

Consult with your local music teachers to find out what age their music education should begin. Consider taking lessons alongside them. 

Key among my recommendation is this: read to your child until he or she can read. Then, keep reading to them until they are absolutely fluent. Try using your fingers or their finger to track the words. All along the way provide them with a wealth of reading material. Take them with you when you go to the library or to the bookstore and consult with the staff about the best in children's literature.

Young children should be exposed to live theater, live music, museums and outdoor festivals such as county fairs, horse shows, farmers markets, and Renaissance fairs. 

All of these activities for children will stand them in good stead socially, intellectually and physically for the future. Each of these activities, if done in an appropriate and supportive way, will enhance your child's skills and confidence. These traits will transfer over into all the other areas of his or her life. 

Structure Sunday:The Structure of Back to School Preparation

I loved school. But I always hated those back to school signs in the stores. I still do. It always made summer seem shorter than it really was. And yet, now that I am a seasoned parent, I think there are real benefits to preparing for back to school. 

Just about now, it’s time to check in with your kids about any summer assignments they might have had. Don’t be that parent who declines to ask since they want their child to “ do it on their own”. Ask and get involved. Yes, it is nice when kids are self starters, but each kid is different, and you should at least know what is going on. 

It’s time to get together with your munchkin and deep clean their room. Give them some advance notice so that it is not a shock and so it does not interfere with their remaining summer plans. Let them know you might be willing to make some improvements if a good job gets done. Great examples would be a new bulletin or marker board, or perhaps a cool shelf.

Make sure that once their room is clean that everything truly has a place. Sometimes kid get blamed for having messy rooms when in fact there really is nowhere to put anything. Make sure there are enough hangers, shelves, baskets, boxes, or whatever it takes to fulfill the maxim “ A place for everything and everything in its place. “ And of course, most importantly, set a good example and keep your house clean, tidy and organized. People, especially kids, get used to whatever they’re in. You do your kids a big favor to model organization to them in this way. Being spatially organized does so much to lower stress in the house. 

Make sure to supply what they need for school. Make sure the basics are there, but also try to show you value education by going the extra mile for them with their school supplies. Make sure they have an excellent backpack to carry it all. Allow them to express their personal style. 

Make sure you know about the lunch and PE situation to come. Consider a well done home made packed lunch if school lunch quality is marginal. You can even teach your child to make her lunch eventually. Food is a great place to show kids values in action. Make sure your child has a chance to choose how they carry their lunch. 

Attend any orientations or registrations with your child, all the way through twelfth grade if you ask me. 

Finally, survey the back to school clothing situation. Assuming the room cleanup went well, ill fitting, damaged, or unwanted clothing has been given, donated, or recycled. Introduce the idea of starting your school shopping at a good thrift store such as Goodwill. Offer to take some of your child’s friends along. It is a truly fun treasure hunt. It is hip, green, and cheap.Then after that, check online for any swaps or sales, then get what you must new. 

You are the parent and you have a lot of influence. You can have this influence better by what you do, compared to what you say. Your day to day choices about how you interact with your kids convey your values. These back to school  tips will help you your convey your interest in their education, life habits, and health. They help you convey that you care about them. 

Food Friday: Summer Guests

Summer should be full of guests. Where there are guests there should be great food and drink. And yet, it is important that the work of food preparation not get in the way of entertaining. Here are simple, easy ideas for summer entertaining. 

 

 

1. Give at least a week of notice, so the gathering is informal but not too informal. Be open to drop ins. 

2. Be aware of any food intolerances or limitations. Have at least three dishes everyone can eat. 

3. Incorporate the out of doors somehow. 

4. Invite guests to contribute a dish but let them know to come even if they are too busy to prepare something. You may also simply ask them to bring soda water if you suspect they are busy. It is a good idea to invite guests to bring what they are good at cooking, within the constraints of your theme. 

5. Favor foods which can be prepared in advance, especially the main dish. An example would be meatballs in a slow cooker. 

6. Favor food which are presented, more than actually prepared, i.e. fruit and vegetable platters with dips. Similarly, favor foods which are assembled by the guest, i.e. a taco or fajita bar. 

7. Serve buffet style. 

8. Have a great selection of drinks, especially in hot weather. People love a big punch bowl. We make ours with 2 parts club soda with one part 100% fruit juice such as apple raspberry juice from frozen concentrate. We cool it with ice, but also frozen berry mix. We may also float some citrus slices. The variations on this punch can be endless, and it the flavors can morph as the bowl needs refilling. 

9. Don’t be afraid to decorate a little. You can be fun, festive or sophisticated at your whim. 

10. Finally, don’t forget the most important part of entertaining: Making your guests feel welcome. 

Wellness Wednesday: Healthy Communication Skills

Communication skills are intrinsic to our wellness. They are central to our relationships and our effectiveness in life. I have distilled a list of six main steps in healthy communication. I discovered I have lots of room for improvement. Hopefully you will find something helpful too. 

1. Attitude adjust.

  • Consider your purpose in the conversation. 
  • Assume the best intentions in everyone. 
  • Stay positive - honest, patient, optimistic,  sincere. 
  • Value everyone equally. 

2. Check physical factors.

  • Put away distractions like phones. 
  • Make comfortable eye contact.
  • Watch your body language.  
  • Watch your tone. 

3. Listen actively.

  • Listen first.
  • Ask open ended questions.
  • Set aside judgement while listening. 
  • Listen actively -  Don’t interrupt; read back, aka clarify and reflect. 

4. Guide your reaction. 

  • Use empathy; Try to see the other person’s point of view.
  • Practice self awareness -recognize emotions and stresses as they arise and rather than react to them, handle them appropriately. 

5. Say your piece. 

  • Pause and ponder. Think before making a point.
  • Understand how your message might be received.
  • Tailor your message to your listener.
  • Use empathetic assertiveness. 
  • State needs, express feelings; Value your own point of view as well. 
  • Be direct; Be BRIEF - Give the "b"ackround, "r"eason,"i"nformation, "e"nd, and "f"ollow-up.

6. Connect and conclude. 

  • Connect personally.
  • Encourage the other.
  • Focus on the result.
  • Ask for input and feedback. 
  • Follow up with a plan. Close the loop. 
  • Show appreciation for the person and the conversation.  

 

Awesome references that expand on these tips: 

http://lifehacker.com/top-10-ways-to-improve-your-communication-skills-1590488550

http://www.lifehack.org/articles/communication/9-tips-to-improve-communication-skills.html

http://www.wikihow.com/Develop-Good-Communication-Skills

http://www.skillsyouneed.com/ips/improving-communication.html

http://www.skillsyouneed.com/general/emotional-intelligence.html

http://www.skillsyouneed.com/ips/improving-communication.html

http://www.inc.com/kevin-daum/8-ways-to-improve-your-communication-right-now.html

http://www.citehr.com/11334-6-good-tips-increase-your-communication-skills.html

http://advancedlifeskills.com/blog/14-very-effective-communication-skills/

http://www.wfm.noaa.gov/workplace/Comp_Conf_Handout_1.pdf

http://www.helpguide.org/articles/relationships/effective-communication.htm

Wellness Wednesday: Curing Procrastination

Is procrastination an illness ? No. But it can affect your health. Let’s take a look at what it is, why it happens, and how to cure it. 

What is procrastination? 

Procrastination is putting off things that need to be done. How big is the problem ? About 20 % of people are chronic procrastinators and these percentages increase significantly during college. People who are chronic procrastinators perform more poorly in their family, in high school, in college, in jobs, and in relationships. This sounds like an unfortunate nuisance, but it is actually a health problem. According to many sources, procrastination creates stress which interferes with sleep, weakens the immune system and makes heart disease more likely. It is also very hard on mental health. 

To understand why procrastination happens, we have to look deeply into issues like self control, self image, inner honesty, fear of failure and distress tolerance. 

1. Procrastination may start as a form of silent rebellion against parents. This becomes a vicious cycle as adolescents avoid parents in favor of friends, who do not hold them accountable as parents would. 

2. Certain necessary tasks or even the idea of the tasks make people uncomfortable (distressed) , either because they dislike doing them or they are perceived as difficult or overwhelming. Those who cope with their feeling of dread or discomfort (distress) by avoidance may procrastinate, only making matters worse. Those who have poor coping skills or distress tolerance are likely to do other dysfunctional things to cope with life’s daily challenges and discomforts, such as abuse substances. 

3. When people do not want to risk failure, they will subconsciously "arrange" to have insufficient time for a task, thereby providing themselves with a ready excuse for their suboptimal performance.

4. Procrastination is self sabotage. People procrastinate to fail in order to show others they have been mistreated, to “get back at them” or to acquire victim status. ( This is, by the way, passive aggressive behavior.) 

5. Some people who procrastinate simply want others to pull up the slack in whatever it is that needs doing. 

6. Some people who really want to succeed procrastinate. They deceive themselves about several things: 

  •      They will be more motivated tomorrow.
  •      They have plenty of time left. 
  •      Their task will not be that challenging nor take that much time. 
  •      They will do better when they are feeing more motivated or inspired. 
  •      They think they do better under pressure. 
  •      They are talented enough to pull it off. 

     These are white lies we tell ourselves. 

 

What can be done about procrastination ? 

 

1. Procrastination is hard to overcome but it requires honesty with oneself and usually firm persistent guidance from others. 

2. Strong feelings of interpersonal conflict should be evaluated by a qualified counselor. 

3. Problems with procrastination in the setting of substance abuse should also be evaluated by a qualified counselor. 

4. Simple methods to beat procrastination are as follows: 

  •      Fortify your will power and your distress tolerance with adequate sleep, healthy meals, snacks and regular exercise.      
  •      Become a list maker. Get a system which is either digital, paper or both and include reminders such as sticky notes or alarms. 
  •      Use SMART goals criteria for your list items. See more about SMART goals HERE. Nutshell version: SMART goals are specific,measurable,attainable, relevant and time-bound.
  •      Overestimate the time it will take you to get something done. 
  •      Ditch perfection as a goal. It gets in the way of progress and accomplishment. 
  •      Divide large tasks into a series of small manageable tasks. 
  •      Practice mental “ time travel” to see how you will really feel tomorrow. 

5. All of this requires self regulation. Practicing self regulation with small tasks has been proven to improve self regulation with big tasks. 

  •      Realize that self regulation is critical to healthy relationships and success in life. That should be plenty of motivation. 
  •      Pick several easy small tasks, and stick to them. Larger tasks WILL get easier as a result. 
  •       Yoga or meditation is especially good training for the nervous system where self regulation is concerned. 
  •      Be easy on yourself for lapses. 
  •      Pat yourself on the back for all successes. 

   

References: 

 

Cal Poly’s Procrastination PDF - WOW amazing document ! http://sas.calpoly.edu/asc/ssl/procrastination.html

Psychology Today: 

https://www.psychologytoday.com/blog/dont-delay/200903/self-regulation-failure-part-4-8-tips-strengthen-willpower

https://www.psychologytoday.com/articles/200308/procrastination-ten-things-know

https://www.psychologytoday.com/articles/200909/ending-procrastination-right-now

https://www.psychologytoday.com/articles/201109/procrastination-oops-where-did-the-day-go

https://www.psychologytoday.com/articles/200308/procrastination-ten-things-know

 

Mindtools: 

http://www.mindtools.com/pages/article/newHTE_96.htm

 

The Procrastination DOOM LOOP 

http://www.theatlantic.com/business/archive/2014/08/the-procrastination-loop-and-how-to-break-it/379142/

 

Procrastination and the great Stanford Marshmallow experiment 

http://youarenotsosmart.com/2010/10/27/procrastination/

 

University of Cambridge 

http://www.counselling.cam.ac.uk/selfhelp/leaflets/procrastination

 

Princeton

http://www.princeton.edu/mcgraw/library/for-students/avoiding-procrastination/procrastination.pdf

 

Procrastination and Your Heart

http://nymag.com/scienceofus/2015/03/procrastination-is-not-great-for-your-heart.html

 

 

 

 

Structure Sunday: The Structure of a Hobby

Who could have imagined that the love of horses could lead to so many good things. 

When I was a child, I was enamored of horses. I always asked my parents to let me have a pony ride at the fair. When my family moved into the beautiful Palos Verdes Peninsula in Southern California, horses became a major part of my world. You see, all the homes were situated around a network of riding trails and riding rings that were maintained by the city. Every house had a stable, and every family a rider or two. I got some riding lessons locally and really liked it. My parents and I decided this would be my sport and that we would pursue it as a family. 

I was accepted by an established trainer and he obtained a proper quarter horse. We trained until we were ready to show. It required about an hour and half drive out of town each way, and we did it at least four days per week. I did my homework in the car. When I arrived, I would train for several hours each time. It was dusty, intense and stressful, but I liked it nonetheless. Eventually I showed with my stable, all up and down the Pacific Coast in what was then called the Pacific Coast Hunter Jumper Stock Horse Association circuit.  It required a lot of time away from school which was hard. 

Riding has a way of building you up, no matter how hard it is. You learn tolerance: tolerance for your trainer, tolerance for your parents, and tolerance for your horse. You learn tolerance for the invariably bad weather, like intractable rain making muddy arenas, or broiling dusty heat in the Indio sun. You learn to control your fear and steel yourself as you wait to enter the competitors ring. Nowadays we call this distress tolerance. 

You learn to win, and you learn to lose. You are being trained, but at the same time you are training yourself. You have a chance to meet a great goal by meeting lesser ones along the way and you learn right away the winning takes a long long time and more work than you imagined.

I truly believe everybody should have a chance to pursue something seriously. I think all children especially should be raised knowing that they will be taught many things, and that when they find one that is special to them that they will be encouraged and even expected to learn it well. When young children attend classes for hobbies like ballet, music, riding or marital arts, or when they play sports like soccer or football, they learn that success requires practice over time. 

These traits of distress tolerance, perseverance, courage, and ability to work on a goal are key for success in life. I believe hobbies right from childhood foster these priceless traits. 

When I attended the horse show at Rebecca Farm today, I thought a lot about my horse show days. I was full of pride for all the riders and all they had accomplished. I hope you will go out and attend such sporting and arts events in your community. More than that, I hope parents will introduce their children to something inspiring they can pursue. 

For more information, see rebeccafarm.org

 

 
 

Food Friday: Food Joy and Fat ?

Food joy. Does all this enthusiasm about food contribute to the obesity epidemic ? Consider everything hot now in food : food magazines, the food channel, food trucks, street food, farmer's markets and local food ! Vegan, Paleo, Pegan, organic. 

I say a resounding NO. All this food joy is a great step in the right direction. It does not contribute to the obesity epidemic. I have no data here. I only have 30 years in medicine, most of which is focused on women’s health. 

Those with poor nutrition and problems with obesity are most often those who have not discovered the joys of food. Many times they are those that eat whatever food they can get. This ends up being the stereotypical top ramen, soda pop and boxed mac and cheese, or the iconic white bread. I remember unkind comments from adults I knew as I was growing up, as they wondered how people with so little money could get so much food to get so big. This reflects a profound misunderstanding of nutrition poverty and obesity.

Many times overweight people do not eat very much. They have little and eat little. What they do have is cheap carbohydrate, and they need to eat it as their whole meal since protein sources and fruits and vegetables are or are perceived as less available. Because of this diet, these folks suffer from chronically low metabolism and have low energy. They therefore become less active. Their extra weight compounds their insulin resistance, which results in more fat deposition. It is very hard to get out of this vicious cycle.

Many times I see young women in this predicament while they are pregnant. In this instance they have access to better resources such as food stamps as well as nutrition teaching. I have found that they are as eager and able as anyone else to learn. Once they do learn about the correct composition of meals, as well as the correct timing and quantity, they are astounded about several things. First, they are astounded about how much they enjoy their new diet. The are almost universally shocked at what large quantities they are supposed to eat. And, given this, they are amazed that their pregnancy weight gain levels out appropriately. Finally, they begin to enjoy food preparation, but note that it is a time commitment that they did not have before.

Some have odd reactions from significant others, and find themselves isolated. The partners may not want to change the way they eat. Sometimes partners even make fun of the one trying to be healthy and tease or taunt them back down to their level of poor nutrition. 

Most of the time this change toward nutrition awareness, and eventually toward food joy, is life altering. They never want to go back. Sometimes it becomes a source of pride and accomplishment in the family, and mealtimes become social in a way that they had not been. 

To me, the final stage of food joy is the social and cultural aspect. I took a walk down my own Main Street. I was amazed at what our little town had to offer. We had artisanal breads, real sushi, Thai food, genuine French macarons, and handmade watermelon chili sorbet all on one block. Granted, most of these delicacies were treats. But they were foods that made people appreciate food, other people, and other places. I saw people clustered in cafes, and out on the sidewalls. I saw people working on laptops, socializing, and flirting, all the while over special foods and drinks. They all seemed rather vibrant. 

It appears that people who take the time to walk about to find beautiful food like this are not apt to “ waste” their calories or carbs on junk. They become conoisseurs who are interested in the best for themselves. 

It is always a step in the right direction when people start to focus on quality, in nutrition, food, or even cuisine. When people focus on quality in one dimension of their lives, it tends to spread to others. My favorite part of this whole process is watching patients start to embody quality and enthusiastically take good care of themselves. 

 

Wellness Wednesday: Beyond Relaxation to Renewal 

Most of us are familiar with the recommendation to relax on a regular basis. We are all familiar with the ravages of stress and the problems associated with insufficient sleep. We generally think of relaxation as the antidote. To most people this means to physically rest or sleep , and to be quiet and still. There is no doubt that some of this kind of time is good on a daily basis, especially if it is done in a mindful fashion such as in meditation.

But sometimes we need more than relaxation. We need renewal. Renewal goes beyond relaxation. It is similar to relaxation in that it is a break from the usual work routine. However, after that, the similarities end. Renewal is more planned. It may involve physical activity, such as exercise, or an outdoor adventure. It may even involve a challenge. It often involves other people, especially people who are new to you. It involves unfamiliarity, learning and even getting outside of one’s comfort zone. 

Productivity experts are extolling such “ strategic renewal” as the newest productivity tool in the success toolbox. This concept can be utilized on different time schedules: daily, weekly , monthly, quarterly. 

Daily Renewals 

  • exercise 
  • meditation 
  • reading 
  • connect with close family and friends 

Weekend Renewals: 

  • connect with farther flung family and friends, socialize and entertain
  • patronizing the arts 
  • sports 
  • spiritual observance
  • volunteer
  • outdoors 
  • reading 
  • exercise 
  • creative pursuits outside of work 

Monthly or Quarterly renewal: 

  • adventures 
  • conferences 
  • different kinds of work projects 
  • travel

See to the basics first: adequate sleep, regular exercise, and good nutrition. Ensure some relaxation on a daily basis. But go beyond all this and try to start thinking about renewal as well. 

To learn more :

See our sections on Sleep Yoga and Meditation 

LIfehacker

Huffington Post 

New York Times 

Stanford University Cafe Science

What Most Successful People Do On the Weekend, by Lauren Vanderkam