mind body

Food Fridays: Summer Eating Digest

Summer cooking and eating is a special case. Here is a handy review post for you to access all of your summer tips I have written so far in one convenient place. Some are for safety, and some are for taste. You’ll be glad you looked at this quick review. Click on the links to see more. 

 

The Picnic Post:

http://drginanelson.com/drginablogs/2015/6/26/food-friday-picnics?rq=food%20safety

This has the most explicit information on food safety in the site, plus some helpful links. 

 

The Healthy Barbecue Post:

This is right on time for your next outing. There’s a fair amount here about how not to burn the house down or end up in the emergency room. 

http://drginanelson.com/drginablogs/2015/6/11/food-friday-healthy-barbecue-grilling-and-picnics?rq=barbecue

 

The Summer Drinks Post:

 You not find beer or sugary soda in this eclectic list. 

http://drginanelson.com/drginablogs/2015/7/10/food-friday-drink-?rq=cold%20drinks

 

The Cold Food Post:

This is a recent post here in case you missed it: 

http://drginanelson.com/drginablogs/2016/7/1/food-friday-hot-weather-cold-food?rq=cold%20food

 

The Salsa Post:

This is one of my favorite older posts I really enjoyed making: 

http://drginanelson.com/drginablogs/2015/9/10/food-friday-the-healthy-junk-food?rq=salsa

 

The Cold Dessert Post:

http://drginanelson.com/drginablogs/2015/8/28/food-friday-cold-desserts?rq=cold%20desserts

 

Anybody hungry yet ?

( My apologies to those in the Southern hemisphere who are in the middle of their winter.) 

Wellness Wednesday: Sleep Hygiene with Sketches

It is summer in the far north and the days are long...so long they stretch into the night. Farmers work until 11 pm and dinner is at about 9pm in broad daylight. Then the evening comes, and by 11 pm you feel the evening is just getting started. A movie is chosen and whoops, you are up way too late, especially since the sun comes blazing in shortly after 5:30am. 

So I though I would take this opportunity to share with you some sketches I did for my wellness reminder cards that pertained to the importance of good sleep hygiene. Each card will hopefully remind the user of a key principle, with the image on one side, and the reminder on the other. 

1. Adequate Restorative Sleep 

With few exceptions, adults need 7-8 hours of sleep. You should wake, almost spontaneously, and feel rested. That is the meaning of restorative sleep. 

 

 

2. Consistent Wake Time

Having a consistent wake time actually helps you fall asleep properly at bedtime. 

 

 

 

 

3. Consistent Sleep Time

Once you get in a routine, you will start to get sleepy at the right time. 

 

 

 

 

4. Correct Sleep Environment

The room should be dark, quiet and cool, without electronics or snoring people. 

 

 

 

 

 

5. Medical Evaluation of Necessary

Most major hospitals have a Sleep Center or Department of Sleep Medicine. There is now the recognition that sleep health underscores all health. Rigorous studies can be done to assess sleep problems, and treatments are available. 

 

 

To learn more see our webpage on sleep HERE

Next week on wellness Wednesday we will continue with more wellness reminders. 

Nighty Night !

 

 

Wellness Wednesday: Healthy Habit Formation 

Healthy habits are the basis of peak wellness. Heathy habits are something we can develop. Whether the healthy habit is taking vitamins, being grateful, exercising, or eating fiber, the practice only works if it is done over and over for extended periods of time. This repetition is achieved through habit formation. 

What does science say about how habits are developed ? 

The brain is designed to form habits.  New behaviors or tasks can be challenging. Over time, the brain “chunks” small possibly difficult behaviors into automatic routines which becomes easy or even effortless. This is a habit. Habits are adaptive and have helped us survive. Habit formation is our brain’s way of automating certain key behaviors, so more conscious attention can be paid to novel situations.  If we understand how this works we can form new habits at will. 

What do we need to form new habits ? 

In simple terms there are three steps: 

  1. Cue
  2. Routine
  3. Reward

This is called a habit loop. These are well explained in Charle’s Duhigg’s book "The Power of Habit”.  The cue triggers the routine, and the routine triggers anticipation of the reward. For example, my exercise routine is cued by changing into exercise clothes. From there, I go downstairs to workout, and the reward is the endorphins and the satisfaction. There is no doubt that at first, it is hard to link the steps. But it becomes easier with each cycle. To be realistic, it takes somewhere between 6 weeks and 3 months to form a new habit. 

What about bad habits ? They too have cues, routines and rewards. Basically, they have to be understood in terms of their rewards, namely, what you get out of it. In many cases, smokers smoke to get a moment of peace in a busy day. This is obviously legitimate. However, the cigarette is unhealthy and chemically addictive in addition to being behaviorally addictive. It turns out we should not exactly delete bad habits since this leaves a void. Instead we are better off to overwrite them with good ones. To illustrate, a smoker could use patches to wean down on the addictive nicotine, while overwriting her smoking habit with a healthful tea drinking habit. Perhaps to make it more engaging, she would brew the tea from loose leaves. Her reward would be the moment of peace, the taste, smell, and mental clarity that followed. 

My subject in this post are the cues. In simple terms, they are reminders of health habits. I decided to expand my set of reminder cards to include not only the subject of nutrition, but also the subjects of sleep, exercise, communication, and creativity. I believe these are some of the elements in total peak wellness. Here are my cue phrases so far. 

Sleep 

  •      Adequate restorative sleep 
  •      Consistent wake time 
  •      Consistent sleep time 
  •      Correct sleep environment 
  •      Medical evaluation if necessary 

     Exercise 

  •      Start easy and short 
  •      Warm up
  •      Cool down 
  •      Value initiation over endurance 
  •      Good gear 
  •      Eat for exercise 
  •      Hydrate for exercise 
  •      Tunes for exercise 
  •      Podcasts for exercise 
  •      Exercise daily 
  •      One break day per week 
  •      Stretch after exercise 
  •      Buddy exercise 
  •      Track your exercise 
  •      Explore HIT 
  •      Include yoga 
  •      Mix it up 
  •      Use good form 
  •      Consult professionals 

Creativity 

  •      Get inspired through people travel and media 
  •      Find your styles 
  •      Express creativity in your personal space 
  •      Make a space for your creativity
  •      Take time for hobbies 
  •      Take time for Travel
  •      Take time for recreational reading 
  •      Pick a hobby and learn it well
  •      Share your creative work

Work 

  •      Always work
  •      Honor work in and out of the home 
  •      Chose meaningful work 
  •      Become expert at your work
  •      Give work boundaries in time, space, and thought
  •      Do you best at work 
  •      Communicate effectively at work
  •      Reach out often at work
  •      Play as a team 
  •      Ask for appropriate compensation

Communication 

  •      Breathe and think before speaking 
  •      Use Honesty 
  •      Use courtesy
  •      I statements
  •      Precision of speech
  •      Closed loop communication
  •      Listen more than speak 
  •      Listen actively
  •      Repeat back clarification 
  •      Acknowledge others’ point of view
  •      Build common ground

 

You can find nutrition reminders HERE discussed in a prior post. I plan to devote a few wellness Wednesday’s to the development of these reminders or cues. 

For more reading : 

http://jamesclear.com/three-steps-habit-change

https://www.psychologytoday.com/basics/habit-formation

https://www.sciencedaily.com/releases/2014/08/140808111931.htm

http://www.scientificamerican.com/article/power-of-habit-excerpt/

Food Friday: Family Dinner

It’s summer and the kids are home. Why not take advantage of their company and get serious about some awesome family dinners ? Sounds like fun, right ? But it’s much more. According to a considerable body of research on the subject, family dinners are important to well being. (Reference: thefamilydinnerproject.org)

Family dinners are associates with the following findings: 

  • Better academic performance 
  • Higher self esteem
  • Greater sense of resilience 
  • Lower risk of substance abuse 
  • Lower risk of teen pregnancy 
  • Lower Risk of depression 
  • Lower likelihood of developing an eating disorder 
  • Lower rates of obesity 

Let’s think about why. 

 

The family dinner is a testing ground for the performance of a family group as a team. And yet, pulling it together to make a family dinner is not all that hard. It is within most every person's or every family's reach. Engineering the family dinner is an exercise destined for success. Most people are grateful when someone makes them something to eat, no matter how simple. It is a primal act of caring, usually free of strings, that one person does for others. Thus a dinner is easy to produce and easy to accept. 

Children and teens can and should help prepare the dinner, even if is just setting the table. They learn preparation and cooking skills, and they learn to pitch in. They also learn that if they don’t pitch in, they will stand out. 

The family dinner is a time when most families put aside conflict, since conflict at the dinner table just doesn’t work. The ritual and the food cause us to make a deliberate change in our behavior for the better. We cease to be isolated individuals and come together to make something more, a family or a even a social group. Thus, it is very hard for someone to be lonely at the table. At the table, it is graphically obvious that you come from somewhere, and that you have a place. 

Our family table has extended into the adulthoods of our children and to the younger cousins and their friends. We are very lucky in that regard. Most of them have gone off to college and have come back, bringing spouses, girlfriends, friends and grandchildren in tow. They have each developed family table specialty skills. Echo bakes and is an award winning amateur chocolatier. Forest is lately enamored of our Instant Pot, a cool pressure cooker, which enables you to make impressive meals with little planning or tending. Geri does veggies and my son in law does smoked meats and salads. Vale is smoothie man. Hanna my niece is a cake decorating expert. They are all serious students and professionals, but they have all come to be serious foodies too.

Stepping back, I see that no matter what their fancy, the whole thing is one big shared hobby, and when we do food, everyone is pretty happy. A happy hobby. Moreover, while it was simple and easy when they were little, they have, on their own, leveled up, as the gamers say. They relish the acquisition of skills needed for their culinary hobbies, and that gives them social confidence. Finally, they relish the presentation of their dishes to others. The “ breaking of bread” has always been a bonding experience and in a family this is nothing but good. 

Think about all this this summer, when your kids are around more, and hopefully you have a little more time. All you have to do is start something fun in the kitchen. Put your heart into and it and invite others to join in the process of creation. It will take on a life of it’s own.  

Wellness Wednesday: Hydration 101 

Summer has finally arrived in the northern hemisphere.

Our part of the planet is pointed much more directly at the sun and you can feel it. Sun protection and hydration become critical. Last Wednesday we covered mosquito protection and this week we will recap hydration. 

A July post from last year has some facts that bear repeating: 

  • 2 Liters = the amount of fluid a non pregnant woman needs per day
  • 3 Liters= the amount of fluid a pregnant woman needs per day
  • Add 1 Liter for temps over 85 degrees
  • Add 1 more Liter for activity like hiking. 

So… the fluid requirement for a pregnant woman hiking on a hot day is 5 Liters !!! 

 

Watermelon juice.jpg

And to recap…

 

Consider a woman weighing 154#=70kg

  • 60% of the body=water =42 kg or 4.2 Liters for our 70 kg woman
  • 1% loss of fluid = 42 ml impairs thermoregulation and causes thirst. 
  • 2% loss of fluid - discomfort and loss of appetite 
  • 3% loss of fluid - dry mouth appear
  • 4% loss of fluid- work capacity decreased 
  • 5% loss of fluid- reduced concentration, headache, and sleeping 
  • 6% loss of fluid-tingling and numbness of extremities 
  • 7% loss of fluid-collapse 

Taken from the World Health Association (WHO) website 

 

Hydration does a number of great things

Firstly, it protects you from harms: 

  • Urinary tract infection
  • Kidney Stones 
  • Preterm labor 
  • Headache 
  • Helps prevent heat stroke 

see Weathering the Heat 

Finally, hydration makes you feel good and look good. 

 

It’s fun to get creative with your healthy drinks.

Break out of the old routine of sodas and beer which do nothing but dehydrate and put fat on the belly. 

Try these instead : 

  • Plain Club Soda with a little splash of 100% fruit juice and twists of citrus 
  • Mocktails like a Virgin Mary or a not so sweet Virgin Daquiri
  • Herbal iced tea or Sun tea, sweetened with a little fruit juice 
  • Healthier frappes made with ice, one pump of chocolate, and your milk of choice 
  • Green smoothies 

Drinking a tall cold glass of something healthy and fun is good for you both physically and mentally. It gives you a little creative outlet, and a chance to sit down and take a micro break. 

Be sure to catch all of our blog posts at 

www.drginanelson.com/drginablogs  

Food Friday: Kitchen Gadget Heaven

I have a kitchen gadget fetish. But I am not ashamed. Food…including the taste, the process, and the nutrition, is very important to me. It is worth my time and money. I have my priorities. Over time, I have learned what I really need in the way of kitchen gadgets. I would like to share my thoughts with you, so you don’t end up spending your money on stuff you don’t use. 

Good kitchen equipment is nice, but not essential to delicious healthy food. Many memorable meals were made in tiny European kitchens or over an open fire by a river with very little in the way of gadgetry.

Some basics as needed, and most can be obtained at your local goodwill store. Moreover, parents and family are usually willing to part with older serviceable items like blenders, thus making it possible for them to get the latest greatest model. Use your ingenuity, save up some money for nice things, and place food and food preparation high on your list of priorities. Food is a critical part of your health and cuisine a delightful part of your social life. 

 

Must have

  • dishes
  • flatware, i.e. knives, forks, etc.
  • all purpose glasses, for hot and cold, the ideal being for both, i.e. Picardie glasses (repurposed jam jars for cups, anyone ? )
  • saucepan
  • frypan, nonstick
  • ladle
  • spatulas
  • knife set
  • usable cloth napkins
  • pitcher
  • roasting pan
  • covered casserole pan, stove to oven
  • potholders
  • dishtowels
  • cutting board
  • cookbooks or internet access
  • set of preparation bowls
  • measuring sets: quarts, cups, teaspoons and tablespoons.

 

Nice to have

  • serving dishes and utensils
  • table wear such as table cloths
  • toaster
  • blender
  • hand blender
  • slow cooker
  • sushi roller
  • yogurt maker
  • ice cream maker
  • air popcorn popper  
  • dedicated freezer
  • panini press
  • waffle iron

 

Objects of Desire

  • barbeque or grill
  • Cuisinart food processor
  • Kitchenaid Mixer
  • Vita Mix Blender
  • wood burning pizza oven
  • pressure cooker

My new favorite gadget is my Instant Pot Pressure Cooker. It is the opposite of a slow cooker. It is a fast cooker, but the result is the same: tender flavorful meat from inexpensive cuts, and rich well developed sauces. For a long time I had the great idea to set food cooking in the slow cooker before I went to work, and when I returned 8-9 hours later, it would be all nicely done. Well, that did not materialize for a variety of reasons. I failed to prep the night before. I worried about burning the house down when I was gone. I didn’t want to leave it overnight, or I thought I might not come home as planned.

When Michelle Tam of Nomnompaleo.com turned me onto the Instant Pot, I knew it was a match made in heaven. I could come home from work anytime and have a thoroughly cooked hearty meal ready in thirty minutes or less. Last night I spent 15 minutes of prep time on a brand new recipe,  threw raw chicken thighs in the instant pot with sauce and onions, and 15 minutes later I had steaming fragrant lemongrass coconut chicken that seemed like it had simmered all day. Everyone was intrigued and there were no leftovers. 

Cooking is one of the best hobbies, along with fitness. I have prepared a little collection for you to illustrate just how I feel about the the tools of the cooking trade. Enjoy ! 

 

Wellness Wednesday: Reclaim your Summer ! 

Setting Summer Goals 

I write this post as the beginning of summer approaches. I look forward to each summer as though I were a school child with a summer break instead of a physician with a steady job. All the same it is a special time, when children are more available, and when people are happily vacationing. We get an especially big dose of this spirit since we host guests in a vacation rental. They remind us of what summer is all about: excitement family, relaxation and adventure. 

To make sure you get all you can out of the summer, I suggest you plan. I suggest this since I am doing the same thing for myself right now. 

No matter your job, no matter your income, you should make sure to refresh yourself in this most sparkling of seasons. 

 

 

 

 

Here’s how.

1. Make a list of your summer goals. Make sure to include your goals in the following areas:

  • Fitness- Set realistic SMART goals for fitness. Make sure to incorporate active summer sports into these goals. Likewise, plan ahead to get fit before that big hike, so you can enjoy it best. 
  • Nutrition and Culinary- Make dishes you want to cook, eat and share, especially with fresh summer produce.
  • People goals- Who do you want to see this summer ? Make time for reconnecting. 
  • Project goals

Home improvement, garden, artistic- Take a summer themed classes, like water colors. Do some gardening. I believe everyone should garden, even if it is a nice tomato pot on the porch. 

Activities- Take advantage of the out of doors and the company of your kids. 

Staycations and Vacations - You can make time special right where you live, or strike out on the trail, for all day or all month as your circumstances allow. 

2. Consider making use of a wall calendar that comprises the whole summer. Block out the time so your goals are realistic.  Leverage your available technology to communicate and coordinate with others in your group of family and friends. 

3. Document your summer so you can best enjoy your memories later. Use photo, video, journalling, paper and mixed media scrapbooking or even digital scrapbooking. 

 

No matter your job or responsibilities,

summer is not just for kids.

Reclaim your adult summer !

The first day of summer is June 21st.

Make it your best yet.

Food Friday: Nutrition Reminders

In the office, most patients show understanding of good nutrition. And yet, when at home they say they have trouble actually eating healthy. The frustrates them and mystifies me. I would like to help. Sometimes I'd like to just come home with them to show them how easy it is to make it work. But that isn’t exactly practical. Instead I’d like to come up with something tangible that would remind them of all the principles and tips they have learned, so they can put them into practice. 

Sometimes I think this could be done with an attractive nutrition art poster to be displayed in the kitchen. Sometimes, I imagine kitchen linens featuring helpful suggestions in clever graphics, e.g. “ Eat your greens ! “ For quite a while I have been imagining a deck of cards. Each card would feature one nutrition reminder. 

The reminders would have to be attractive, both visually and tangibly.The principles they conveyed would have to be simple and clear. Right now I am trying to cook up a list of catchy little reminder phrases which will help people have an enjoyable and easy time making good nutrition at home. I would like to devote this post to sharing what I have so far, and to solicit your input about what reminders you could use. 

Here’s my list so far: 

  • 3m3s
  • Bring your Own Bags 
  • Buy in Bulk
  • Buy in Season 
  • Buy Local 
  • Celebrate 
  • Cook from Scratch 
  • Cook With Kids 
  • Don’t buy Junk 
  • Dress the Table 
  • Drink Tea
  • Drink Water 
  • Eat Cultured 
  • Eat Fermented
  • Eat Low Glycemic
  • Eat Salads
  • Eat the Rainbow 
  • Eat While Grains 
  • Explore Cooked Vegetables 
  • Eat Healthy Fats 
  • Eat Fresh or Frozen
  • Eat with Friends
  • Eat Fresh Fruit 
  • Eat Organic
  • Eat Sustainable Fish 
  • Explore Paleo 
  • Grown Your Own Food 
  • Hara Hachi Bu 
  • Keep Sharp Knives
  • Keep Your own Recipes 
  • Know Your Farmer 
  • Make Extra Dinner 
  • Nuts to You 
  • Order Your Way 
  • Pack Your Lunch 
  • PPP
  • Purchase Good Containers
  • Read Labels 
  • Read Cookbooks
  • Resect Food Allergies and Intolerances 
  • Prep Your Breakfast 
  • Share Recipes
  • Share Your Garden Surplus
  • Shop Twice per Week 
  • Sit Down for Meals
  • Spice it Up 
  • Take Food Pictures 
  • Use a Kitchen Scale  

I would really appreciate any other ideas you have about what might help make good nutrition happen for you. Meanwhile, if you haven't already, check our the blog on the website and scroll back to see the last several Food Fridays for more cooking inspiration. 

Wellness Wednesday: How to Tell if You’re a Workaholic

Most people say they are busy. But are they ? Americans are famous for being workaholics (fully 25 % of us). How busy is too busy ? 

I would like to present my thoughts on the issue. Then I would like to present some other sources which are more authoritative.

It is important to understand what is not too busy. If you work full time, but have no time to work out or see your spouse, and yet you have time to game, watch TV or get a professional pedicure, you are not too busy. 

You are not too busy if you find that working at your desk leads to hours of randomly surfing the web or checking social media. You can only assess yourself once you have cut all the unintended time wasting from your life. If you are mindfully watching a film, or checking specific things in social media for a few minutes, that is fine and does not count as time wasting. 

So let’s say you have optimized the way you work and spend your time (a topic for another day). Let’s say you have reviewed your schedule and have decided that everything on it is important and nothing can be cut. Then you have met the “ inclusion criteria” and can ask yourself these questions: 

  • Am I getting less than 7 hours of sleep on a regular basis ? 
  • Do I feel a constant sense of frustration at not getting things done ? 
  • Do I lack time to work out for 30 minutes per day ? 
  • Do I lack time to eat three healthy meals and snacks ? 
  • Am I getting sick too often ? 
  • Is the quality of my work getting lower and lower ? 
  • Am I neglecting important relationships ? 

 

If you met the inclusion criteria and you answered yes to any of these things, you should consider thinking about whether you are overcommitted. These would be the relevant endpoints for me, after 54 years of living with, working with and being an overcommitted person. 

WEBMD

http://www.webmd.com/balance/features/are-you-a-workaholic?page=2

This article places workaholism in its psychiatric context. It is a compulsion to go work, combined with discomfort when not working. So it is much more than working hard, or working a lot. They site signs like trouble delegating, thinking about work while on vacation, or neglecting one’s nonworking life. They indicate that cognitive behavioral therapy and support groups can be helpful. 

US NEWS 

http://money.usnews.com/money/careers/slideshows/17-signs-you-might-be-a-workaholic/2

This feature described signs you might be a workaholic. Noteworthy signs including having no hobbies, working through lunch every day, coming to work when sick, being accessible to work all the time, and consistently overbooking. 

The WORKAHOLICS ANONYMOUS site is a real eye opener. 

http://www.workaholics-anonymous.org/10-literature/24-twenty-questions

Surprises in their list of 20 questions include "Do you regularly underestimate how long something will take the rush to complete it ?” This is a more in depth read and I recommend it. 

FORBES 

http://www.forbes.com/sites/deborahlee/2014/10/20/5-signs-you-might-be-a-workaholic/#430847d833d1

Forbes showcases a very worthy article about work-life balance, citing some interesting statistics including the following : "Americans put in more hours than workers in other wealthy countries and are more likely to work nights and weekends.” They alsogive an introduction to Bryan Robinson’s book “ Chained to the Desk”, which is available on Amazon. 

The follow up articles in the same series 

http://www.forbes.com/sites/deborahlee/2014/10/20/6-tips-for-better-work-life-balance/#5ae8fd25dbc9

details 6 tips for a better work like balance. The two tops which appeal to me the most are “ Letting go of perfectionism” and “ Limit time wasting activities and people”. 

SCIENCE DAILY

https://www.sciencedaily.com/terms/workaholic.htm

This site highlights some more surprising aspects of workaholism including the observation that workaholics lose track of time. They also highlight some chilling aspects of workaholism including the problem in Japan, where early death related to workaholism has its own word, karoshi. We all know that workaholism takes a huge toll on mental and physical health, but death by karoshi is hard to fathom. 

I am going to strive in the next few weeks to make my posts more brief. I will feature more outside sources. It is my hope that these posts will be easier to write and easier to read. This is one step I will be taking toward a better work like balance. 

Send me your thoughts on the matter. I would love to see what you think. 

 

 

 

 

 

 

Food Friday: Cookbooks

Todays's post is the last in a series of 4 posts about cooking inspiration. It is about cookbooks. As I survey my wide ranging cookbook collection, I can see that they sort themselves into a few key categories: 

Reference Material- These are books that encyclopedically categorize a small category of foods or ingredients, ie. The Spice Bible.  

Do it Yourself Cookbooks- These are books which have recipes and methods for making that which we commonly think of as " store bought" stuff.  These books often collect food preparing techniques which are in danger of being lost from the general population. How many of you know how to make crackers, cheese, pickles or ice cream ?   i.e The Home Creamery by Farrell Kingsley. 

Cookbook travel- These books explore a region dish by dish. They are often noteworthy for their fabulous photography.  i.e. My Paris Kitchen by David Lebovitz

Health related cookbooks- These are focused on foods, dishes and menus which have health benefits. There are many such books claiming this feature, but not all actually have it. I have included a few which I think have genuine health benefits.  i.e. The Autoimmune Paleo cookbook by Mickey Trescott, NTP. 

Coffee Table Cookbooks-  These books are typically large format, and magnificently photographed. They are sumptuous tomes which are meant to be works of art in and of themselves. Example: Culinaria, eds. Andre Domine, and Michael Ditter

Chef Based Cookbooks- These feature one famous chef who gives presents their unique recipes but also their versions of the classics, i.e. Mastering the Art of French Cooking, by Julia Childs. 

Category Cookbooks- These are cookbooks which focus on a particular category of cooking, i.e. The Essentials of Roasting by Williams Sonoma. 

Comprehensive Cookbooks- These are cookbooks which aspire to cover everything comprehensively, ie. The Best Recipe, by Cooks Illustrated. 

Here are some homegrown photos of my cookbook shelves as they are tonight. 

My personal favorites shift every few months. Right now, I am biased toward the health related cookbooks since I believe more and more that one can make healthy food delicious. We understand more than we ever have about food science and human nutrition, and many well educated and creative writers are producing excellent cookbooks by marrying this information with their skill and taste in cuisine. 

I also believe that once you taste healthy food from well written recipes, that you will not be able to go back to ordinary unhealthy food. 

With this in mind, I am going to plug one cookbook series and two particular books by different authors as my top choices at this time: 

The Jonny Bowden series on The Healthiest Foods

Paleo Takeout by Ross Crandall

Nom Nom Paleo Food for Humans, by Michelle Tam and Henry Fong 

I love all the online recipes and sites. But sometimes, the large glossy photos and thoughtful prose in a traditional paper cookbook is uniquely satisfying. Paper cookbooks also permit annotation. I can tell you all of mine are written in, with dates, who I made the recipe with, and any modifications I saw fit to make. 

Take a walk on the culinary wild side, and read a good cookbook. Better food is pleasant step toward better health. 

Wellness Wednesday: Healthy Boundaries

Boundaries are essential to our physical and mental health. And yet, they are rarely discussed in everyday conversation. This post is to put the concept of boundaries on your radar, and into your vocabulary and to encourage you to learn as much as you can about them. 

Boundaries can be physical, mental, emotional, or even functional. At essence, a boundary is the line between you and everything else. To have good boundaries means that you maintain a truthful view of yourself. You know how you are distinct from others and honor that. Additionally, you take responsibility for all that is yours, from the state of your body, to your thoughts, your emotions, your skill sets, and the way you perform in life. 

Bad boundaries allow numerous problems to occur. For example, weak boundaries allow one person to tolerate mistreatment from another. Another kind of weak boundary allows one person to blame others for their problems. Bad boundaries produce abuse, resentment, chronic victims, pleasers, controllers, bullies, the overcommitted, enablers, entitled freeloaders, martyrs and guilt trippers… The list is endless. 

Boundaries are established as we grow up and have life experiences. We may learn from experience that standing up to a bully causes them to leave us alone. Or we may learn that it makes the situation worse. We may learn from parents that misbehavior has clear consequences, or we may learn that we can get away with anything. We may learn that when we apologize, it is accepted and life goes on. Or, we may get a never ending stream of resentment. All these types of things can affect the integrity of our boundaries. 

Those who have suffered abuse have particularly damaged boundaries. They tend to tolerate much more mistreatment than they should. In fact they may not even know to classify mistreatment as mistreatment since they do not even know what healthy relationships look like.  To them, an abusive relationship is sadly normative. And since boundaries are like fences in that they have gates, abused people have trouble with gates as well. Is particular,  abused people often shut out those trying to help. 

Few people have perfectly healthy boundaries. To have healthy boundaries, one has to be aware they even exist, if only on an intuitive level. To really understand them requires examples. Having healthy boundaries is about setting limits for oneself. While it is not about setting limits for others, it is about setting limits on what one will tolerate from others. Likewise, it is not about reacting to others. Rather, it is about communicating clearly specifically directly and honestly from a first person point of view ( "I statements") and giving responsible feedback to others. 

We all need to be aware of our personal boundaries and how to keep them healthy.

 

  • First is to realize boundaries exist.
  • Second, we must realize we have an innate right to maintain our boundaries.
  • Third we must become self aware of our own thoughts and feelings regarding what we are comfortable or uncomfortable with in ourselves and others.
  • Fourth, we must be honest and realistic about our needs, and employ self care to meet them.
  • Fifth we must be willing to enforce our boundaries if they are violated. This is done for the long term good, but we must realize that in the short term it may cause conflict.
  • Sixth, we must reach out for support and knowledge as we strive for healthy boundaries. This is because we are trying to learn that which, by definition, we did not know before. It is also because we may encounter resistance from those who encroached on our boundaries before. Sometimes, this requires professional counseling or a supervised support group. 

 

Healthy boundaries are critical to our self respect, integrity and optimal functioning. Here is some great reading to learn more:

 

http://psychcentral.com/lib/10-way-to-build-and-preserve-better-boundaries/

http://tinybuddha.com/blog/how-to-set-healthy-boundaries-3-crucial-first-steps/

http://www.essentiallifeskills.net/personalboundaries.html

https://www.ipfw.edu/affiliates/assistance/selfhelp/relationship-settingboundaries.html

https://www.psychologytoday.com/blog/prescriptions-life/201311/7-ways-protect-your-energy-enforce-healthy-boundaries

http://www.loveisrespect.org/healthy-relationships/setting-boundaries/

http://www.huffingtonpost.com/jennifer-twardowski/6-steps-to-setting-boundaries-in-relationships_b_6142248.html

http://greatist.com/happiness/how-to-set-boundaries-in-relationship  

Medical Monday: Breaking News from the World of Obstetrics and Gynecology

Zika Virus was front and center at the annual meeting of the American College of Obstetricians and Gynecologists (ACOG) this last week. Hospital protocols are being developed to handle Zika affected births. Additionally, research continues into the the way that the virus affects babies, some utilizing the placenta. 

The annual ACOG meeting also presented a medical legal panel which presented evidence that latest cluster of TRAP (targeted regulation of abortion providers) laws were not based on medical indications. Many such laws are introduced under the auspices of medical necessity, where the available medical literature does not indicate such. It seems to me that abortion opponents should be truthful about promoting pieces of legislation based on their moral and religious views, and not medical science, for which there is none. 

In Brazil, where Zika virus is rampant, abortion is illegal, even for anomalies. Recently, evangelical politicians there have introduced stricter penalties there for those who illegally are found to have aborted a baby with microcephaly. There are nearly one million illegal abortions in Brazil each year. The number of women who are hospitalized for complications from these illegal abortions is ten times the number of women who are not. 

Oklahoma just passed a law making it illegal to have an abortion. It is a felony there, punishable by up to three years in prison. Physicians performing abortions would have their medical license revoked. 

And no matter where you stand on the issue of abortion, it comes as good news that abortions in the US and other developed countries have significantly declined since the 1990s. In my experience, abortion is a tough decision for people and is fairly hard on women. 

Also in the good news department, new research in JAMA (Journal of the American Medical Association) indicated that exercise wards of a variety of different types of cancer, even in those who smoke or are obese. There is a 20 % risk reduction for about 13 different types of cancers including esophagus, lung, kidney, stomach, endometrium and others. 

And in some news which I consider to be outstandingly good news, a panel at ACOG has generated a strong statement of consensus that 39 weeks is the optimal time to delivery a baby.  They have stated that there is little to gain and considerable to lose thereafter. We Ob/Gyns are committed to practicing evidence based medicine, and so I have managed patients according to the existing algorithms of the day supported by the best available evidence at the time. But, as my 22 years of practice have ticked by, I have had a stronger and stronger hunch about this 39 week point. Now there is finally a high level consensus about it. The presentation was so strong the the 63% opposed to the consensus before the talk turned into a 81% for the consensus by the end of the meeting. Inductions at 39 weeks had a lower complication rate than previously appreciated, and the C section rate did not increase. 

The vaccine rate for HPV (Human papilloma virus) has been low in this country. However, it is more than it has been in last years, and the rates of high risk HPV disease are decreasing. To really stamp out cervical cancer, we need to achieve the so-called “herd immunity” conferred by near universal vaccination. 

More good news…. In 2010, 16 % of Americans were uninsured. In 2015 this dropped to 9.1 % of Americans. Of course this is related to the ACA, the Affordable Care Act. Of course this has a cost. But, as a physician, I would like to remind the non-medical public that it is much cheaper for the taxpayer to pay for early prevention of illness and pregnancy than to pay for delayed treatment of illness and unintended pregnancy. 

Stay tuned for more breaking news from the work of Obstetrics and Gynecology next week on Medical Monday. 

 

Food Friday: Food in Literature

This is the third in a series of four posts about food inspiration. The first was on food websites, and the second on food movies. This one is about food in literature. 

The body of food literature out there is astounding. It is generally nonfiction, however some fiction does food so well the I shall include a sample of it here. In my research for this piece, I discovered not only new food writing to complement what older material I have unearthed throughout the years, but books about writing food writing. I also discovered food writing collections, and “best of” food writing collections. That’s how popular it is getting. 

We will start with a selection from fiction: children’s fiction. If you have not read Little House on the Prairie, by Laura Ingalls Wilder, you should. It is a classic children’s book despite the unfortunate TV series from the 70s. The descriptions of prairie meals or the maple syrup collection have stayed with me to this day. 

In college I was a vegetarian for two years. I was interested in this from an environmental standpoint. By some calculations the energy and water needed to produce a feedlot beef gram of protein was much greater than that to produce a gram of plant based protein. Also I lived in Synergy, a vegetarian row house at college where they knew how to combine foods to make complete proteins. At that time, the culinary bible in my life was Diet for a Small Planet by Frances Moore Lappe. This book connected the dots between bringing food to our table and the environmental consequences to soil, water, air and people along the way. Fast forward to the present and you can read very well written, researched and photographed books on the same subject, chief among which are books by the wonderful Michael Pollan. You cannot go without reading these. 

My soon to be husband lived in Synergy with me. We married after my fourth year and moved to the north woods, where he became a professional outfitter. There we got our cake and ate it too in the form of sustainably produced wild game, mostly elk and deer. To this day, we eat it almost exclusively, except for salmon and organic chicken. 

I became a young mother, and like all young mothers, read books to my children. Among them were the lovely Brambly Hedge Series books by Jill Barklem. I don’t know who was more fascinated, me or my daughter Echo. The illustrations and prose were exquisite, and conjured little mouse size kitchens full of flour sacks, jams, preserves, drying herbs and wheels of cheese. The author went beyond that and described the elaborate country picnics of the mice, with their fruity gelatin molds, pies, tarts, and syllabubs. 

Upon my arrival to the countryside, I had to learn a number new skill sets beyond parenting. Chief among them were gardening and cooking. I had come to the marriage with one Good Housekeeping cookbook from my mother. It was no nonsense with good illustrations, and from this I learned that I could hardly abide a cookbook without illustrations.

I read about cooking. I also read about gardening. I discovered you could read about gardening and cooking at the same time if you read about kitchen gardens, or potagers, as the French call them. I acquired a divine volume entitled The Art of French Vegetable Gardening, by Louisa Jones et alia. I pored over its pages and tried, with no money, to make my garden look the same as the potagers within the walls of ancient french castles, a noble effort indeed. 

I discovered food writing in earnest. I discovered there was such a thing as a food writer, and read Ruth Reichl’s Comfort Me with Apples. Ms. Reichl was the last editor in chief of Gourmet magazine, and now makes food shows at PBS. She introduced me and all her readers to a world of food writing. 

Meanwhile,our sons were born, and their literary mice were warriors, not bakers. They loved the Redwall series. This series caught on with all my kids, and as they worked their way through over twenty volumes, they often made mention of the magnificent feasts within those pages. Indeed, our son Forest and I wrote to the British publishing company for the Redwall series offering to develop recipes for a Redwall cookbook. They wrote us a very warm but formal letter back indicating plans for such were already underway. A couple years later, one appeared in bookstores. You can still find it on Amazon as the Redwall Cookbook. 

Our family meals became very important to us. The idea of a family meal was very old. However it came into popular modern focus again with the advent of the Slow Food Movement. A book of the same name appeared by an Italian author Carlo Petrini, and I devoured it. It was a counterpoint to the fast food culture that American had become. 

Food was very international for us. It was a form of armchair travel. We were very busy with young children, med school and residency and we did not vacation much. Learning about food and making it from my own garden gave me some of the same satisfaction. Accordingly, I fed this interest with some of the most famous food writing, Pater Mayle’s A Year in Provence. 

I have always been a lover of all things French. This is because my French teacher in high school was very dear to me. She was an important figure in my life, and I keep in touch with her to this day. Somehow, magically, she was able to teach me discipline with affection. Not surprisingly, she was very strict in class, and made us learn the language and culture very well. So naturally I gravitated toward books about french food.

This brings me up to the present day. On my active shelf I have several books about French food, the voluminous Julia Child volumes, Mastering the Art of French Cooking, French Women Don’t Get Fat, by Mireille Giuliano and The Sweet Life in Paris, by David Leibowitz. Of course a couple of these are books by Americans about French Cooking. To read a French book in French about French cooking is another matter for another day. 

I will leave you with something sweet to finish. I love to read about cooking. I also love to give books about cooking. Regular readers will also recall that l adore chocolate. Naturally therefore I love to read books about chocolate, its origins, production, etc. I once gave all my children a great coffee table book about chocolate, called The Ultimate Encyclopedia of Chocolate, by Christine Macfadden and Christine France. The next Christmas, I forgot and gave it again. Would you believe the next Christmas I gave the eldest the same book once more ? Such is the nature of adoration. 

Until next week, happy reading. 

Belated Food Friday: Food Movies

We are one day behind, both today and tomorrow. Thursday night I attended an unexpected emergency, and through much ado, all is well. However between that and the birthday parties, family slideshows, and wedding showers this weekend, we are a bit behind. So I am going to release a fun "Food Friday" now, and Tuesday the belated Medical Monday. The rest of the week I will be devoted to by niece's wedding, which will be held at our farm. I may send out some more fun posts. 

Why watch movies about food ? Food is something we must deal with everyday. It can be a chore, but it needn’t be. Movies about food tell the stories of how food came to be as it is today. Food movies remind us about what and who it takes to put it on our table. They also serve to inspire us to make better and healthier food for our families. 

There is a dark side to food in the developed world. There are numerous documentaries which go into this. Here is a site which catalogs and reviews them. 

First we Feast

I would like to focus on a celebration of food, and the people who make it.  Here is a great “beginner’s”  collection of food movies which I have seen. I have tried to provide a little introduction so you can chose mindfully. I have also included viewing source options. Do not be put off by other languages. The subtitles are easy to get used to and it is fascinating to hear the other languages in the setting of what is happening. 

  • Haute Cuisine - (French with subtitles) (Netflix)- chronicles the career of one of the personal chef’s of the president of France. 
  • Chocolat- (English) (Apple movies) Art House film with a all star cast including Johnny Depp and Juliette Binoche- set in France - about a newcomer whose beautiful bakery inspires the villagers to enjoy life. 
  • Chef- (Netflix)- unmissable sweet story about a single dad who is a chef, his young son and their transition to a food truck business
  • Like Water for Chocolate - (Netflix) (Spanish with subtitles) - fanciful earthy tale about a family with a daughter who can infuse her feelings into the food she cooks. Great fun. 
  • Babette’s Feast (Apple Movies) (Danish and French with English Subtitles)- Period piece movie about a French housekeeper and cook who moves to Denmark two live with two old  puritanical sisters. Her cooking is transformative. 
  • Julie and Julia - Delightful account of a New York woman who blogs about cooking every dish is Julia child’s cookbook “Mastering the Art of French Cooking”. 
  • Ratatouille- Charming Pixar film about a rat who wants to become a 5 star chef. 
  • The Hundred Foot Journey - Must see culture clash tale of an Indian family, their restaurant, and a french chef.  A visual feast. 
  • Burnt (Apple Movies) - Drama/Comedy about a narcissistic two star Michelin chef who has to grow up to get his third star. Stars Bradley Cooper. 
  • JIRO Dreams of Sushi - (Japanese with English Subtitles) Documentary about the greatest sushi chef in Japan 
  • The Ramen Girl- (Amazon video) ( English and Japanese with subtitles) Heartwarming comedy about an young American Woman in Japan who is determined to learn the art of making traditional ramen. 

 

Series: 

  • Giada DiLaurentis (Food Network) glossy production, pretty Giada and simple Italian dishes 
  • The Barefoot Contessa, Ina Garten (Food Network) - Beautiful streamlined classic recipes 
  • Tastemade - Sourced-(internet and Apple TV) engaging series of shorts by Aussie hostGuy Turland about classic ingredients and how they are sourced. 
  • Chef’s Table - series of different chefs and their unique contributions. (Netflix) 
  • Cooked - MIchael Pollan - unparalleled photography, food science and delicious food (Netflix) 
  • The Mind of a Chef - David Chang; origins of classic dishes and travel to their geographic and cultural origins (Netflix) 

Some of these series are complete and some are ongoing. These are generally much shorter than full length movies and are great to watch if you don’t have much time. 

So I recommend tucking in to these food movies. Just make sure you get out of the theater and into the kitchen yourself, even if your dishes don’t look exactly like the ones on the screen.  

Wellness Wednesday: Healthy Stuff 

Wellness includes how you feel as you function in everyday life. How you function greatly influences how well you are. How you handle your material belongings in your home and workspace influences all of this. Today’s post is devoted to introducing the topic of  healthy relationship with your material belongings. 

The developed world has an unhealthy relationship with stuff. Many of us have more than we need. Our collective patterns of consumption strain the environment.  Our individual patterns of consumption strain our personal finances. Excessive objects clutter our spaces andmakes us miserable. 

How can all this be stopped ? Two fairly recent books have addressed this challenge. The first was written by two friends of mine, Joshua Millburn and Ryan Nicodemus. It is titled, “Everything that Remains”.  I met these two fine fellows at TEDxWhitefish where they gave a beautiful and clever presentation on Minimalism, or the art of mindfully curating one’s things and one's life down to that which is necessary and desirable. You can access their work HERE: 

http://www.theminimalists.com

and their TEDx HERE: 

http://www.theminimalists.com/tedx/

The second is a really trendy and fascinating set of books by a Japanese women named Marie Kondo. She has written The Lifechanging Magic of Tidying Up and its companion volume, Spark Joy. These books go into the concrete details of tidying up. However it is not done for its own sake. She makes it clear that it is to enhance quality of life and effectiveness in life. Ms. Kondo draws a clear connection from this tidying practice to clarity of mind and clarity of purpose. She speaks of improving relationships and clarifying life goals as by products of removing one’s clutter, and systematically determining which of one’s possessions “ spark’s joy”. Sparking joy is, in fact, her inclusion criteria. One should only keep an item if it “ sparks joy". Granted, joy is broadly defined to include traits like beauty or utility. She states quite plainly that curating and decluttering your space is a prerequisite to clarifying what is one’s own unique ideal lifestyle. 

I am no minimalist. In fact I derive great joy from textiles, colors, and various materials. I continually acquire new books. But I have come to understand that I should go through my things periodically, and that if I do there will be things which I can let go. Thus the quality of my items increases as their quantity decreases. 

I have also come to utilize alternatives to “ things”  more often. In particular, I am a magazine addict. My office overflows with them. I do not like the piles, even though I derive great joy from the individual issues. My solution ? I have gotten an app called Textile. For a small subscription fee, I can get many of the magazines I want in digital form. Additionally, I consume more and more material by Kindle or Audible. There are still some things, like cookbooks, which I like to have in paper, but this is the case less and less. 

I am interested in gaining mastery over my things so they are not master of me. I would like to edit and organize my things so they do not take up so much of my time. I am beginning to see time as a more tangible commodity. I am becoming more and more selective about how I spend this “ thing” called time. Your material possessions, you time, your lifestyle choices and your wellness are intimately related. Check out these two books, their insightful authors, and give a little more thought to how the space you inhabit influences the life you live. 

 

Food Friday: Food Inspiration, Part 1 of 4 

I love food. I love healthy food. But sometimes I need food inspiration. I would like to turn to my four big sources of food inspiration: 

  • food websites
  • cookbooks
  • food in literature 
  • food movies 

This week we will touch on food websites. 

First and foremost, there is Pinterest. This is a free online general pinboard where you can create your own page full of albums and “pin” items from anywhere in the internet or from Pinterest itself. It is your all purpose infinite online scrapbook collection. More often than not, it is my first stop when searching for a specific recipe. Sometimes I just need inspiration and will just scroll through my own extensively curated food albums. It takes about 5 minutes for me to go from unmotivated to excited when I check Pinterest. 

Other general resources are food.com, foodnetwork.com, and epicurious.com. Of these, epicurious is my favorite. That is because it is a knowledge rich site. Sure, it has gorgeous  graphic design and photography. Additionally, it is well organized and is geared to someone who truly wants to learn to cook well. There are numerous tips, tricks and educational resources. There is also a free membership, and this enables readers to collect their favorite recipes on the site. Epicurious is a site I have used for years, but apparently it won a Webby award in 2015 for best site in the food and drink category.

AmericasTestKitchen.com and CooksIllustrated.com get the highest marks for being instructional, but they lack the high style and visual appeal of epicurious.com. If you want to understand technique, or the science behind cooking, go here. 

Saveur.com deserves mention as an old and fascinating resource. The magazine has been one of my favorites for many years. Saveur is distinguished by its philosophy of setting food into it’s cultural and geographic context. Reading Saveur is a good bit of culinary armchair travel. To introduce you, check out their page on the best culinary blogs of 2015: 

http://www.saveur.com/saveur-blog-awards-2015-voting-closed

I should say that there are many beautiful websites and blogs out there which I will not showcase. That is because I am going to try to highlight sites which feature healthier cuisine. Many of these are vegetarian or vegan. I will include them, since current evidence based guidelines recommend we consume more plant based foods. However, I will also feature Paleo sites, which I believe are even better. 

The Paleo movement is amusingly misnamed since it has little to do with what Paleolithic people (cavemen) ate. The Paleo diet is devoid of grains and legumes (beans, soy and the like) , as well as modern processed foods and sometimes even dairy. There are many versions of the Paleo diet. At its worst, it is trendy nonsense. At its best, it is allergen free, and rich in healthy animal proteins, healthy fats, and  nutrients and fiber from fruits and vegetables. 

A new favorite for me is Paleo Magazine. A good place to start is their list of the top 10 Paleo Blogs on the Web: 

https://paleomagonline.com/top-10-paleo-blogs-on-the-web-2014/

My favorite on the list is Nom Nom Paleo.

I would also like to mention an important site on Paleo food which goes into a fair amount of medical science. This is

thedomesticman.com

It’s young author Russ Crandall had a life threatening bout with autoimmune disease. The Paleo diet helped in his recovery. He is medically literate and goes to some length in his books to explain the connection, which is that in some people, the Paleo diet can help reduce intestinal hyperpermeability and inflammation. 

I am going to conclude with a couple other specific favorites. First is the “eat" section of Greatist.

greatist.com/eat

Their site is beautiful and evidence based. Finally, there is

theforestfeast.com.

For sheer beauty, you should go here.

 

I hope, from now on, the question “ What should we have for dinner ?" is a pleasure rather than a pain. 

 

Wellness Wednesday: Family and Social Support and Health

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

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

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

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

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

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

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

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

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

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

 

References: 

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

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

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

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

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

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

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

 

 

Wellness Wednesday: Healthy Architecture

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

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

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

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

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

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

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

  • Biophilia
  • Educational design strategies 
  • Light as therapy

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

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

To learn more: 

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

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

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

 

 

 

 

 

Food Friday: Our Passover 2016 Menu

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

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

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

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

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

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

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

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

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

 

Passover Menu 2016 

 

The Wine: organic grape juice of course. 

 

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

 

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

 

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

 

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

 

Horseradish - straight up no embellishment. 

 

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

 

Roasted carrot fries - yum 

 

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

 

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

 

Desserts: 

 

Always more than one. 

 

Coconut macaroons- some dipped in chocolate - Love ! 

 

Flourless or fallen chocolate cake - Need I say more ?