Dr. Lisa's Bountiful Life

Grace & Learning to Be Loved

My friend Carol has been reading The Haunt of Grace as part of a group she belongs to. I saw the book at her house, and, intrigued by the idea of grace, decided to purchase my own copy.  The author, Rev. Dr. Theodore Loder, is a Methodist minister and theologian.

I experience grace regularly, from the most ordinary of circumstances, to the most divine.  I experience it through my singing, my running and my writing.  I experience it in my husband and my children.  I am no longer surprised by grace, yet my comfort with its presence makes me no less grateful.

In particular, I am blessed with grace in the form of love.  These words of Dr. Loder, and Father Henri Nouwen through Dr. Loder, caught my eye...

The wonderful priest, teacher, and mystic Henri Nouwen said: "The most difficult thing of all is learning to be loved." Why is it so hard to learn?  I suppose love is what we long for most.  And yet...we proud ones resist.  Why?

We resist because love is always a gift.  It's nothing we earn, nothing we deserve, nothing we can force, control, win--all those ways, all those things that pride insists we have to do.  Earning, deserving is what we're conditioned to do.  Falling, failing, flaws are shameful.  Gifts are hard for us.  Rewards, we're better at.  And yet...love is always a gift.  Some person's love for us.  God's love for us all.  The only way to have it is to accept it.  Simple, and hard, as that.

'The most difficult thing of all is learning to be loved.'"

~Dr. Theodore Loder, The Haunt of Grace: Responses to the Mystery of God's Presence

Birch tree, cottage

Farmshare Fruit Slaw on WLOB

We've continued to enjoy our winter farmshare, which we pick up every other week at the Laughingstock Farm in Freeport. This week's share consisted of

• carrots
• potatoes
• greens
• radishes
• and cabbage.

As blog readers know, we showcase the share on as part of our "local bountiful basket o' fun" feature during our Dr. Lisa segment with Ray Richardson & Ted Talbot on WLOB 95.5 FM/WPME TV each Tuesday morning at 7:20 am.

This week I created two dishes using farmshare ingredients.  The first is a tangy fruit slaw, the recipe for which will also appear in the Spring 2009 MaineHealth Works on Wellness employee newsletter.

 
Farmshare Fruit Slaw with Cranberries

Dressing

• juice from 1 1/2 tangerines
• juice from 1/2 lemon
• 2 teaspoons extra virgin olive oil
• 2 teaspoons agave nectar or sugar
• 2 Tablespoons apple cider vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon pepper (or to taste)

Slaw

• 4 medium carrots
• 2 medium tart apples 
• 1/2 medium head green cabbage, outer layers removed and core cut out 
• 4-5 medium red radishes
• 1 cup fresh or frozen cranberries, rinsed
• 1/2 cup raisins or currants
• 1/4 cup toasted sunflower seeds or toasted pecans

 
Combine dressing ingredients in a small bowl.  Whisk until well blended.

Scrub the carrots, apples and radishes well. Use a food processor to shred the carrots, apples, cabbage, radishes and cranberries. Combine with other slaw ingredients and fold in dressing. 

Place in a festive bowl and refrigerate for at least 1/2 hour before serving to allow flavors to blend.

 

Crispy Sesame Kale on WLOB

Last week on WLOB/WPME TV, we again discussed the many health benefits of kale.  This cruciferous vegetable is especially high in fiber, Vitamin A and magnesium.  It is heart-healthy and cancer preventive--and is both inexpensive AND readily available.

We also discussed making "Crispy Kale Chips."  Many listeners expressed an interest in the recipe, one version of which is called "Kyo's Crispy Kale.  My hubbie's friend, Linda, made a batch and commented that she couldn't stop eating it.

The recipe below is a slightly souped-up version of Kyo's Kale that substitutes sesame seeds and other seasonings for Parmesan cheese.

Crispy Sesame Kale

• 4 cups curly red or green kale leaves, washed thoroughly and shredded (stems removed)
• 2 TBSP olive oil
• 2 tsp sesame oil
• 1/4 tsp ground ginger
• 1/4 tsp low sodium tamari soy sauce
• 3 tsp sesame seeds
• freshly ground sea salt & black pepper

Preheat oven to 375 degrees.

Place kale in a large bowl.  Combine oils, ginger, soy sauce and sesame seeds in a smaller bowl. Toss with kale leaves until they are well coated. Spread kale on a baking sheet. Sprinkle with a small amount of salt and pepper.

Cook for approximately ten minutes, stirring occasionally.  Leaves will shrivel and grow darker.  They should be crisp, but not burnt.

Serve while still warm.

Enjoy!

P.S.  Happy birthday to my little sister, Sarah!  Hope all is well in Seattle--we miss you:)

 

Intelligence of the Heart

"Intelligence is the capacity to be reborn again and again.  To die in the past is intelligence, and to live in the present is intelligence.

The intelligence of the head is not intelligence at all; it is knowledgeability.  The intelligence of the heart is the intelligence, the only intelligence there is. 

The intelligence of the heart creates poetry in your life, gives dance to your steps, makes your life a joy, a celebration, a festivity, a laughter.  It gives you a sense of humor.  It makes you capable of love, of sharing.  That is true life.

Life is of the heart.  Life can only grow through the heart.  It is in the soil of the heart where love grows, life grows, godliness grows.  All that is beautiful, all that is really valuable, all that is meaningful, significant, comes through the heart.  The heart is your very center."

~Osho, Intuition: Knowing Beyond Logic

P.S. Happy birthday to my Valentine's Day baby, Miss Sophie Grace, child of my heart. 

Kid-Pleasing Spiced Winter Fruit Compote

Despite the deep freeze, it is still possible to find locally grown foods in Maine this time of year.  We created the following recipe using organic apples grown in Lewiston and Sparrow Farms cranberries cultivated in Gardiner.  The apples and cranberries were purchased at Royal River Natural Foods in Freeport.  

We used non-local Anjou pears.  These had just started to ripen.

Our kids loved this combination of fruits, prepared using white grape juice instead of sugar.  We pureed it to an applesauce-like consistency (shown below) and served it to them for dessert.  They immediately asked for more!

Spiced Winter Fruit Compote
 
3 pears, washed, peeled and chopped
1 cup fresh cranberries, rinsed and chopped
6 Cortland apples, washed, peeled and chopped
3/4  cup white grape juice
1 tsp cinnamon
1/2 tsp allspice 

     ~Combine fruit and remaining ingredients in a large sauce pan. Bring to a boil.

     ~Lower the heat and let fruit simmer for 30-45 minutes, stirring occasionally, until most of the water is evaporated.

     ~Use a potato masher or large wooden spoon to break fruit into smaller pieces.  For a smoother consistency, puree in a blender or food processor once the sauce has cooled.

     ~Serve warm or cold. Top with low-fat frozen yogurt or a sprinkle of chopped, toasted pecans.

Gratitude Saturday (1/30/10)

Three things for which I am grateful today:

~A successful birthday week for my now-14-year-old daughter, who had her "Princess Tea Party" today with her friends,

~A birthday weekend in Burlington earlier this month, alone with hubbie, filled with skiing, good food and memories of medical school days,

~A brilliant full moon.

Moon rising over Harraseeket (Freeport, ME).

Cottage, late January

Thomas Merton on Integrity

"If I do not know who I am, it is because I think I am the sort of person everyone around me wants to be.  Perhaps I have never asked myself whether I really wanted to become what everyone else seems to want to become.  Perhaps if I only realized that I do not admire what everyone seems to admire, I would really begin to live life after all.  I would be liberated from the painful duty of saying what I really do not think and of acting in a way that betrays God's truth and the integrity of my own soul."

~Thomas Merton, No Man Is an Island

Catching Up: December 2009 Topics on WLOB

Safe toys, safe driving, substance abuse & mindfulness.  What do these have in common? We covered these topics on the final December "Three-fer Tuesday” health segments with Ray Richardson & Ted Talbot on WLOB 95.5 FM/WPME TV. 

December is, of course, now 11 days past.  But I thought I would recap the segments for those who are still interested in the information we covered.  My apologies: last month's blog entries were a bit scarce.  It was a busy, busy few weeks!

On December 15 we discussed safe toys and gifts for children. Though this is obviously relevant to the holidays, it can also be applicable other events, such as birthdays.  When choosing a toy or gift for a child, make sure that it is:

• Age appropriate.  Kids under the age of three love to put things in their mouths. Do not give them toys with small pieces.  To determine whether something is hazardous, try placing it in a toilet paper tube. Those that fit are too small. Also, steer clear of personal products (bath bubbles, play cosmetics, etc) that may contain pthlalates , parabens and other substances that may have negative effects on children's health.
• Safe.  Toys from China have fallen under scrutiny lately, due to concerns over lead and other toxic substances.  Toys from the European Union and Canada are typically safer, given the consumer laws in those countries.  U.S. toy regulations have also been tightened in the last year. 
• Enjoyable.  Chose toys that can be used repeatedly--and ones that encourage children to be engaged in their play.  We especially like books, such as those from Islandport Press (co-publisher of Our Daily Tread).  Recent releases include The Cat At Night , The Scallop Christmas and Hardscrabble Harvest. 

On December 22 we discussed holiday mindfulness and seasonal effective disorder (SAD).  This was particularly relevant given the winter solstice on December 21.  Though our days are starting to lengthen again, we are still subject to many hours of darkness.   Some people are more impacted by the lack of light--they may even find themselves suffering from a mild form of depression, called seasonal affective disorder.  These individuals may benefit from light therapy, specifically that from a "light box."  Studies of show that 30 minutes of full spectrum light at an intensity of 10,000 lux can be helpful for SAD sufferers.

EVERYONE can benefit from getting outside in winter (or any time of year, really) and enjoying whatever sunlight there is.  This leads to the concept of mindfulness. I've blogged on this before.  Mindfulness involves paying attention to one's surroundings: being present in the moment.  This is a helpful exercise during the holidays and with other situations of increased stress.  In my office, I have my patients focus on their breathing during their acupuncture treatments.  This is one way to experience mindfulness.

On December 29th, we discussed safe driving over the holidays, with an emphasis on driving sober. Comedian Bob Marley joined us in place of Ray Richardson, who was on vacation.  December was National Drunk & Drugged Driving Prevention Month.  One third of all traffic-related deaths are caused by drivers under the influence.  The key to avoiding this problem is planning ahead: have a designated driver when going out.  If hosting a party, be sure to have non-alcoholic options available, and don't let your guests drive if they have been drinking.  It takes a 120 lb person only two drinks to reach the legal blood alcohol limit of 0.08.

If you suspect that someone you care for has an alcohol problem,  Maine Mothers Against Drunk Driving website offers useful links regarding local treatment options.

~~~

During December we continued to showcase locally grown foods on WLOB/WPME.  Our December 15 bountiful basket o' fun contained Maine-grown white beans from the Rosemont Market in Yarmouth, in addition to items from our winter farmshare.  Our share comes from the Laughingstock Farm in Freeport.  This December share included:

• Beets
• Carrots
• Broccoli raab
• Garlic
• Carrots and
• Onions.

 

Our December 22 basket was comprised of Maine items bought at the Rosemont:

• Macoun pears and Honey Crisp apples from The Apple Farm in Fairfield
• Purple Haze carrots from Goranson Farm in Dresden
• and a red onion from Tom Stevenson's Farm in Wayne, Maine.

Our December 29 basket featured Laughingstock Farm share items again.  These included:

• Baby bok choy
• Parnips
• Carrots
• Potatoes
  
• Cabbage and
  
• Winter squash.

On December 29th we discussed the health properties of bok choy and parsnips.  Bok choy (also called Chinese cabbage) is high in Vitamin C, folate, beta-carotene, fiber and cancer-preventing idoles.  Bok Choy is considered a cooling food in Chinese medicine.  It is especially good for clearing lung sputum. 

Parsnips are rich in Vitamin K and fiber.  They as nutritious as their close cousins, carrots.  In Chinese medicine they are considered warming, and good for cold, damp ailments such as arthritis.

Tomorrow's blog post will cover last week's discussion on making healthy resolutions.

We will be joining Ray & Ted again tomorrow--Tuesday, January 12th.  This segment will air at 8 am, instead of our normal 7:20 time slot, on WLOB 95.5 FM (streaming live at wlobradio.com).  The topic?  Healthy Weight Week...

Pondering Wisdom

"Wisdom is not the gathering of more facts and information, as if that would eventually coalesce into truth...Wisdom is precisely the freedom to be present.  Wise people always know how to be present...People who are fully present know how to see fully, rightfully and truthfully.   Presence is the one thing necessary, and in many ways, the hardest thing of all." 

~Richard Rohr, The Naked Now: Learning to See as the Mystics See

Winter-Warming Gingered Oats

January is just around the corner, and with it the deep freeze that is our Maine winter.  Today's wild winds convinced me to hunker down and share a recipe that features one of my favorite forms of seasonal nourishment: oats.   Faithful readers will recognize this hearty grain as having had a recurring role on the Bountiful Blog--my first post two years ago was on this very topic.  I also waxed poetic about my relationship with the Quaker Oats Man in an article written for the now (sadly) defunct newspaper Switch.

The following recipe features several nutritional heavy-hitters. Oats are known to reduce the risk of heart disease and cancer, lower cholesterol and moderate blood sugar levels in patients with diabetes; flaxseed is good for cholesterol lowering, diabetes and menopausal symptoms. Cinnamon shows promise in initial studies involving diabetes.

I've also featured ginger in this recipe, as it is thought to be helpful with inflammatory problems such as arthritis.  Many of my patients suffer from arthritis, and have asked for ways to use this versatile spice.

While this porridge is made with rolled oats, I actually suggest that people explore the use of oat groats.  Groats are the whole, unprocessed form of the grain.  They must be soaked overnight, and usually take about 40 minutes to cook. Groats are also available in a steel-cut form, which shortens the cooking time considerably.  Once you've experienced the taste and texture of whole or steel-cut oat groats, you'll reserve rolled oats for days when quick cooking is the only option.

Winter-Warming Gingered Oats

• 2 cups water
• 1 cup rolled (not instant) oats
• 1 pinch salt
• 1/2 tsp ground ginger
• 1 tsp ground cinnamon
• 2 Tbsp maple syrup
• 2 Tbsp ground flaxseeds
• 2 Tbsp raisins
• 2 Tbsp chopped walnuts

• Optional: rice, soy or cow's milk

Bring water to a boil.  Stir in oats and salt.  Allow mixture to come to a boil again.  Reduce heat to low.  Add ginger and cinnamon.  Cook until water is absorbed.** Fold in remaining ingredients.  Add milk, if desired.

Makes 2-4 servings.

**Typically 7-12 minutes, but this may vary depending upon the variety of oats used.

 

Self-Discovery, Sunday

"We can help one another to find out the meaning of life, no doubt.  But in the last analysis the individual is responsible for living his own life and for 'finding himself.' If he persists in shifting this responsibility to somebody else, he fails to find out the meaning of his own existence. You cannot tell me who I am, and I cannot tell you who you are. If you do not know your own identity, who is going to identify you? Others can give you a name or a number, but they can never tell you who you really are.  That is something you yourself can only discover from within."

~Thomas Merton, No Man Is an Island

 

Cottage wall, late afternoon

Handwashing Week and Holiday Sadness with Ted & Joe on WLOB/WPME (12/8/09)

What do handwashing & holiday sadness have in common?  We discussed both in this week's “Three-fer Tuesday” health segment on WLOB 95.5 FM/WPME TV.  We missed Ray Richardson, whose place was ably held by Ted Talbot and stand-in host, Joe Bruno.

The first order of business was National Handwashing Awareness Week. Follow the advice of "Henry the Hand" and...

1. Wash your hands when they are dirty and before eating.
2. Do not cough into your hands.
3. Do not sneeze into your hands.
4. Above all, do not put your fingers in your eyes, nose or mouth.

If you do not have access to handwashing facilities, hand sanitizer may be an appropriate fill-in.  Once you have used this chemical cleanser, do not put your fingers in your mouth until you have had a chance to wash them. Encourage your children to take the same precautions.

As we mention in this month's newsletter, December can be a fun-filled month.  From Hanukkah, Christmas and Kwanzaa to New Year's Eve and Festivus (think Seinfeld), celebrations abound.  Unfortunately, for some individuals the holidays can be a time of sadness and increased stress. People who live alone, or those who have lost loved ones, may feel especially unhappy. Individuals who have suffered a loss often need time to heal and proceed through the "stages of grief," as described by Dr. Elisabeth Kubler-Ross:

• denial
• anger
• bargaining,
• depression
• and acceptance. 

Although death is an obvious source of pain, other significant events on the "Stress Scale" include divorce, job changes and financial difficulties.

If you, or someone you know, is hurting this holiday season, find someone to talk to.  A counselor, priest or pastor may be able to offer comfort.

This week's local bountiful basket o' fun was comprised items from Royal River Natural Foods in Freeport:

• Red Russian kale from Goranson Farm
• radishes and a leek from Six River Farm
• greens from New Leaf Farm
• and cranberries from Sparrow Farm.

For more information on keeping the holidays healthy, visit the U.S. Centers for Disease Control website.

If you have suggestions for future health segments on WLOB, leave a comment on the blog or send me an email.  Thanks again to Liz Kistler for her research assistance on WLOB health topics!

Next week we will be discuss choosing safe toys and gifts with Ray & Ted.

Hope you'll join us on Tuesday, December 15th at 7:20 am on WPME TV (Time Warner Cable channel 17 in the Greater Portland area), 95.5 FM or streaming live at wlobradio.com!  

Pondering Beauty

"At the magic touch of the beautiful

the secret chords of our being

are awakened,

we vibrate and thrill in response to its call. 

Mind speaks to mind.

We listen to the unspoken,

we gaze upon the unseen. 

The master calls forth

notes we know not of. 

Memories long forgotten

all come back to us

with a new signficance.

Hopes stifled by fear,

yearnings

that we dare not recognize,

stand forth in new glory."

~Kakuzo Okakura, The Book of Tea

 

Gratitude Saturday (12/5/09)

Four things for which I am grateful this Saturday:

• a swim meet to watch this afternoon, with both of my darling daughters on deck
• a successful holiday party last night, attended by lots of people we love (and fabulous food, to boot!)
• my brother Jeff's brief return to Maine today, from med school in Oklahoma
• a successful Christmas tree search last Sunday with my extended family (see below).

Family-Friendly Falafel & Tahini-Lemon Sauce

An avowed bean-eater, falafel is one of my favorite foods.  As promised in the black bean soup blog post, here is the recipe for falafel we used in our last "Greens, Beans & Grains" class. Inspired by recipes from The New Moosewood Cookbook & How to Cook Everything Vegetarian, this falafel gets its unique consistency from pre-soaked (but initially uncooked) garbanzo beans.

Dried garbanzo beans, also called chickpeas, are very inexpensive when purchased in bulk. They are protein-rich and a good source of fiber, zinc and folic acid.

My family shares my love of falafel, and gave this recipe a "thumbs up," hence the name...

Family-Friendly Falafel

• 1 1/2 cups dried garbanzo beans, soaked in 5 cups of water for at least 24 hours
• 7-10 Tbsp extra virgin olive oil
• 1 medium onion, chopped
• 4 cloves garlic, peeled and minced
• ½ cup walnuts
• 1 cup baby spinach, washed
• 1 Tbsp cumin
• 1 tsp turmeric
• 1 tsp coriander
• 1/2 tsp cayenne pepper, or to taste
• 1 tsp salt
• 1/2 tsp freshly ground pepper, or to taste
• 1/2 tsp baking soda
• juice from one lemon

Warm 2 Tbsp oil in a saucepan over medium heat. Add onions & garlic.  Saute until translucent (about 5-10 minutes).

Drain and rinse garbanzo beans.  Add beans, onions, garlic, spices, spinach and 1-2 Tbsp oil or water to food processor (enough to moisten mixture slightly).  Pulse until desired consistency is obtained.

Warm remaining oil (enough to cover pan bottom well) in a skillet over medium heat.  Drop 1-2 Tsp dollops of garbanzo mixture in oil and flatten slightly. Cook until patties are browned, turning as needed, approximately 5-10 minutes.

Serving suggestion: Top with lemon-tahini sauce (see below) and cucumber slices, tomatoes or other veggies.  Place in a wrap or pita.

 

Tahini-Lemon Sauce

From The New Moosewood Cookbook

• 3/4 cup sesame tahini
• 5 Tbsp fresh lemon juice
• 1 clove garlic minced (saute if desired)
• 3/4-11/2 cups water (depending on desired thickness)
• 1/2-1 tsp salt, to taste

optional: a handful of finely minced parsley or cayenne, to taste

Place tahini, lemon juice and garlic in a food processor or blender.  While processing, slowly add water until desired consistency is reached.  Transfer to a small bowl and season.  Cover tightly and refrigerate until needed.

World AIDS Day with Ray & Ted on WLOB/WPME (12/1/09)

Sex, politics & public health: a potentially controversial mix. This week's “Three-fer Tuesday” health segment with Ray Richardson & Ted Talbot on WLOB 95.5 FM/WPME TV tackled these topics gently as we focused on the "Three Ws of AIDS Prevention," in honor of World AIDS Day.

AIDS is truly a global disease. I have a personal interest in the problem because my cousin, Josh Pelletier, spent time with the Peace Corps working on AIDS education in Tanzania (two-thirds of all AIDS cases are in sub-Saharan Africa).  Josh is now studying for his masters degree in public health at Tulane. Coincidentally, my office & research assistant, Liz Kistler, recently returned from Thailand, where she also focused on AIDS education.  She plans to parlay her public health experience into a career in medicine.

AIDS (Acquired Immune Deficiency Syndrome) is caused by the Human Immunodeficiency Virus (HIV). This virus attacks the body's immune system, making it more susceptible to infections such as pneumonia, and certain types of cancer. According to the Centers for Disease Control, "an estimated 1.1 million people are living with HIV/AIDS in America. 1 in 5 people living with HIV has not had their infection diagnosed." Approximately 33.4 million people have AIDS worldwide.

Here are the "Three Ws of AIDS Prevention," in honor of World AIDS Day:

• Wear a condom during sex. AIDS/HIV is primarily a sexually transmitted disease (STD).  Protect yourself against this, and other harmful and potentially deadly STDs, such as chlamydia, hepatitis, human papilloma virus, herpes and gonorrhea, by using a condom EVERY TIME. 

• Don't Wait to talk to your kids about sex.  Children are exposed to messages about sex from a very early age, through advertising, television, school and friends.  Your message is the most important one, whether you are discussing sexual development, abstinence, birth control or AIDS prevention.  For more information, read Beyond “Birds & Bees”: Talking to Kids about Sex & Development.

We did not discuss the third "W" on air with Ray and Ted (sometimes we get sidetracked--today was one of those days), so here it is:

• Get tested Willingly for HIV.  HIV is not always transmitted during sex. People can be exposed through blood transfusions, intravenous drug injections and in healthcare settings.  Babies can get HIV from an infected mother through breastfeeding, and during pregnancy, labor or delivery. If you believe that you or your child is at risk, ask your health care provider for a confidential test.  Remember that the virus may not show up in a blood test for up to three months.  Repeat testing may be necessary.

For more information on HIV/AIDS, visit the following websites:

• AVERT International AIDS website
• HIV Testing--Frequently Asked Questions
• HIV Resources, Testing Sites & Prevention Information in Maine.

Last week's visit with Ray & Ted focused on "Healthy Eating for the Holidays." Although we specifically mentioned Thanksgiving, our conversation is also relevant to other upcoming festivities.  I'll write more about this in a later post.

Speaking of healthy eating, last week's local bountiful basket o' fun was comprised items from the Cumberland Farmers Market, located at Allen Sterling & Lothrop in Falmouth.  This takes place on Wednesdays from 10 am-2 pm, November 4th-March 31st.  Last week we found:

• parsnips
• cabbage
• garlic
• and a rutabaga.

Our basket also contained a pie pumpkin from the Deering Oaks Farmers Market.  This market is now finished for the season.

Today's local bountiful basket o' fun showcased items from our winter farmshare again.  We pick this up every other week at the Laughingstock Farm in Freeport.  This week's haul included:

• parsnips
• carrots
• buttercup squash
• amber cup squash
• potatoes
• onions
• and salad greens.

As an aside, our "Healthy Holidays" discussion included tips for stress management. My colleague, Jaime Clarke (a licensed massage therapist), joined us in the studio.  She pointed out that massage has been shown to lower cortisol (stress hormone) levels. Jaime is an exceptional massage therapist. Contact her in Yarmouth at 1 207 939 5814.

If you have suggestions for future health segments on WLOB, leave a comment on the blog or send me an email.  Thanks again to Liz Kistler for her research assistance on WLOB health topics!

Next week we will be discuss "Handwashing for the Holidays" with Ray & Ted. We will include information on minimizing the spread of H1N1 and hand sanitizer safety.

Hope you'll join us on Tuesday, December 2nd at 7:20 am on WPME TV (Time Warner Cable channel 17 in the Greater Portland area), 95.5 FM or streaming live at wlobradio.com!  

Monday Mindfulness

"Miracles...seem to me to rest not so much upon faces or voices or healing powers coming suddenly near us from afar...but upon our perceptions being made finer, so that for a moment our eyes can see and our ears can hear what is there about us always."

~Willa Cather

 

Healthy Lungs and the Great American Smokeout with Ray & Ted on WLOB/WPME (11/17/09)

It has been a busy few weeks, and I'm looking forward to "coming up for air."  I discuss the importance of mindful breathing with my patients at each of their visits--but sometimes I forget to do this myself.  This week's “Three-fer Tuesday” health segment with Ray Richardson & Ted Talbot on WLOB 95.5 FM/WPME TV served as a welcome reminder, as we discussed the "ABCs of Healthy Lung Month."

Healthy lungs are a basic requirement for living.  Though many of us focus on lung cancer and smoking when considering the well-being of these oxygenating organs, other types of lung disease are important to remember.  According to the Centers for Disease Control, it is "estimated that 22.9 million Americans currently have asthma," for example.  We went into greater depth on the subject of asthma, other lung diseases and air quality as we discussed the ABCs of Healthy Lung Month with Ray & Ted.

The ABCs of Healthy Lung Month are available in our Dr. Lisa newsletter.  If you'd like to subscribe, send us an email:

info@drlisabelisle.com. 

Employees of the MaineHealth system have access to the ABCs in their WOW! (employee Works on Wellness) e-news.

We also discussed the Great American Smokeout with Ray & Ted.  This auspicious event takes place every year around Thanksgiving (think "cold turkey").  This year it takes place today--November 19! The Great American Smokeout gives people across the country the chance to quit on a day that they know others will be doing the same.  According to the American Cancer Society, the benefits of being smoke-free begin almost immediately:

• 20 minutes after quitting, your heart rate and blood pressure drops.

• 12 hours after quitting, the carbon monoxide (a known poison found in cigarettes) level in your blood returns to normal.

For help with giving up tobacco, go to

• How to Quit ,Tobacco Free Maine
• The Great American Health Challenge Website, American Cancer Society

Speaking of healthy lungs, as we've discussed previously, cruciferous vegetables such as broccoli and kale (found in this week's bountiful basket) are cancer-preventive.This week's local bountiful basket o' fun showcased items from our winter farmshare.  We pick this up every other week at the Laughingstock Farm in Freeport:

• peppers
• turnips
• broccoli
• kale
• red potatoes
• garlic
• salad greens.

For more information on healthy lungs, visit the following websites:

• Asthma--Centers for Disease Control
• Childhood Asthma - American Lung Association
• Care for Your Air: A Guide to Indoor Air Quality - U.S. Environmental Protection Agency (EPA)
  
• Staying Healthy Outdoors: Air Quality -U.S. EPA.

Thanks again to Liz Kistler for her research assistance!

If you have suggestions for future health segments on WLOB, leave a comment on the blog or send me an email. 

Next week we will be discuss "Having a Healthy Thanksgiving" with Ray & Ted. 

Hope you'll join us on Tuesday November 24th at 7:20 am on WPME TV (Time Warner Cable channel 17 in the Greater Portland area), 95.5 FM or streaming live at wlobradio.com!  

Very Veggie Black Bean Soup & Class Wrap-Up

How do PPBD practitioners get their protein? Beans, basically.  Thus our final "Beans, Greens & Grains" class of 2009 focused on the lowly, yet powerful legume.

Last night's class at the MaineHealth Learning Resource Center featured Red Lentil & Lime Dip,Family-Friendly Falafel (described in an upcoming post), and the Very Veggie Black Soup recipe noted below.

Thanks to our friend Rhonda for her cooking class assistance.  Thanks also to our class participants, who made the experience worthwhile.  With the exception of a slight falafel setback (quickly remedied), everything went according to plan.  Our next set of classes is scheduled for January.  More information will be upcoming.

Speaking of cooking classes, Kevin & I also served Very Veggie Black Bean Soup to our "Soup for the Soul Lunch & Learn" class sponsored by the MaineHealth Learning Resource Center and the MaineHealth Works on Wellness (WOW!) Program on Monday.  The soup was enjoyed by all.  Thanks to MaineHealth for giving us these opportunities!

Very Veggie Black Bean Soup

• 2 Tbsp extra virgin olive oil
• 1 medium onion, chopped
• 4 cloves garlic, peeled and minced
• 2 carrots, diced (peeled if not organic)
• 2 celery stalks, diced
• 1 1/2 tsp cumin
• 1 bell pepper, red or green, chopped
• 2 cups winter squash, peeled & cut into 1/2” cubes
• 3 cups cooked black beans (approx 2-15 oz cans)
• 1/2-1 chipotle pepper in adobe sauce (according to desired heat)
• 2 cups chopped fresh or undrained canned tomatoes (approx 1-14 oz can)
• 1 cup corn kernels, fresh or frozen
• 1 cup homemade or pre-packaged low sodium vegetable broth 
• juice from 1 orange
• salt & freshly ground black pepper, to taste
• chopped fresh cilantro and/or chopped scallions, optional

Warm oil in a large, non-reactive pot over medium heat. Add onions & garlic.  Saute until translucent (about 5-10 minutes).  Add carrots, celery and cumin.  Saute for 10 minutes.  Add squash and peppers. Saute until squash is just tender (about 5 more minutes).

Add beans, chipotle, tomatoes, corn, broth and orange juice.  Bring to a boil.  Simmer, covered, for 20 minutes, until vegetables and beans are tender. 

Season with salt and pepper.  Garnish with optional cilantro and/or scallions.
Enjoy!

Adapted from “Black Bean & Chipotle Soup,” Moosewood Restaurant Daily Special .