Category Archives: Health and Wellness

The Cornbread

As promised, here is my cornbread recipe.  I’m writing it this morning so you’ll have time before the big game to pick up a few ingredients you might not have on hand.  It’s made with whole grains, and has way less saturated fat than standard recipes.  It does have sugar, but not a ton.

First, preheat your oven to 425 degrees.

Next, line a 9×13 (or 9×11) inch baking pan with unbleached parchment paper.  (*Note – using parchment paper makes for ridiculously easy clean-up, and it saves you from using any unnecessary grease/oil/butter/etc. to keep stuff from sticking.  It really is a marvelous invention.)

Then in a large mixing bowl, stir together:

1 cup whole wheat pastry flour (Bob’s Red Mill (local folks – it’s cheap at Hiller’s) and Aarowhead Mills are two good brands) – whole wheat pastry flour is ground really fine, and works very well in cakey things, cookies, etc., but it has more fiber and protein than white flour, and is a bit more flavorful.

1 cup whole grain corn flour (Bob’s Red Mill makes it) – you can substitute whole grain corn meal if you can’t find the corn flour (but locally they carry it at Hiller’s and at Natural Food Patch, and sometimes at Westborn).  The corn flour gives it a really rich, cakey taste and texture, but if you prefer a sandier, crunchier texture then use a medium grind whole grain cornmeal instead.

3 teaspoons aluminum-free, double acting baking powder

1/2 teaspoon baking soda

Then add in:

2 eggs

1/4 cup canola oil

1/4 cup honey or maple syrup or agave syrup

1-and-1/4 cup low-fat buttermilk (the stuff from Trader Joe’s is really good) (*Note – If you substitute something else for the buttermilk, reduce the amount to one cup, skip the baking soda, which is only there to work with the acidity of the buttermilk, and add an extra full teaspoon of baking powder instead.  If you want to make it dairy-free, you can substitute a can of creamed corn, but that adds some extra sugar, so you can reduce the honey/maple syrup/agave syrup.  Or use soy milk or whatever substitute you usually do.)

Optional – some thawed frozen corn  (make sure they’re thoroughly thawed or warmed, otherwise they’ll affect the baking and you’ll end up with little raw spots)

Stir together just until smooth, put into the parchment-lined baking pan, and bake in the 425 degree oven for about 25 minutes.

Enjoy!   And enjoy tomorrow’s game, commercials, and (hopefully) chili!

 

 

The Doc is Thinking Chili for the Superbowl

I’m excited for this Sunday’s game.  Well, not really for the game itself, but for the menu.  Don’t get me wrong, I enjoy football.  I just don’t feel any particular allegiance to either of the teams playing in this year’s big game, so while I know I’ll appreciate watching the skill of the players, I won’t have that much interest in the final outcome, which kind of makes for somewhat dull watching.  Therefore, my plan is to focus primarily on the commercials and the food.

We’re having a few friends over, and I’ll be serving chili and cornbread, along with various other munchies.  Chili is a huge hit in my house – my husband and boys get really excited when they see that I’m purchasing ingredients for it.  And they specifically really love my chili, which totally does good things for my ego.

I don’t think I had ever made chili until I had a super-yummy version at a friend’s house.  There was cinnamon in it.  I had never thought to put that type of spice into a tomato-based dish.  I was intrigued, and it prompted me to experiment boldly with the flavors and spices that simmered in the pot when I made it myself.

I cook a lot.  My whole family cooks.  We love food.  We love how it tastes, how it smells, the textures, the colors, the thrill of experimenting and creating, how it makes us feel to feed people, pretty much everything about it.  And (surprise, surprise) I personally get a great deal of satisfaction out of making yummy stuff that’s healthy.  I really love being able to feed people without guilt.

Which brings me back to my chili.  First of all, it’s very low fat.  I either make it with super-lean beef, ground turkey breast, or no meat at all.  I always use tons of beans (mainly kidney beans, some black beans, and when going vegetarian I will sometimes add lentils), so it’s super high in fiber and protein.  I use several cartons of chopped tomatoes, and a lot of onions and garlic, so it’s got plenty of vegetables.  The next part is where I don’t want you to roll your eyes and walk away:  I don’t add any salt, and I use low sodium broth.

Americans in general consume way too much sodium.  We’re used to the taste of salt in certain things, and chili is one of them.  But in the years since I’ve developed my chili recipe, I’ve never had anyone complain, ask for a salt shaker, or not have seconds (or thirds).  Here’s the trick:  Give the taste buds so much to think about that they don’t even remember to look for salt.

The original recipe that I got from my friend called for a bunch of cumin.  I like cumin, but it’s one of those spices that asks to be accompanied by salt.  And I don’t like an overpowering cumin flavor.  So I cut that down a bit.  I went much bigger on the cinnamon, and ran with the theme of spices you would normally think of when baking Thanksgiving desserts.  I upped the chili powder, played with the oregano proportions, and generously added some other goodies from my baking/spice cabinet that brought an exquisite depth and complexity to the dish.  Some of my culinary creations are decidedly mediocre, but I put all modesty aside when talking about my chili.  It rocks.

I have very few secrets, but at this point in time I still don’t share my recipe.  I think the main reason is that by keeping it to myself, if someone is in the mood for it they have to see me and spend time with me – it keeps me needed (but don’t worry – my family knows where it’s written down, so if I die the chili will live on).  So if you’re feeding people this Sunday, try making a pot of “liquid gold,” as my husband and kids call it.  Open your spice jars, hold different jars next to one another, smell the combinations, see what speaks to you, and go for it.  Don’t be timid when you add the flavors – chili is not a subtle dish.  And next post, I’ll give you my cornbread recipe – it goes great with the chili.

“Your Hospital Guide” Part 5 (of 5) of Chapter 1 (Always Have Someone with You in the Hospital)

Choosing your Hospital Buddy/Buddies:

Who should be your Hospital Buddy?  You should be accompanied by someone you trust to take accurate notes for you, someone who will speak up for you and question people when necessary, and who is able to put up with you when you are in a less-than-perfect-health-induced crabby mood.  It should be someone with whom you are comfortable sharing medical information.  It also should be someone with whom you have discussed your general medical goals and wishes, including what you would want done in a life-threatening emergency (if this person is not your legal medical proxy (someone to whom you have given the legal authority to speak for you in a medical situation if you are incapacitated), he must know who your legal medical proxy is and how to reach that person).  This person could be a spouse, partner, family member, friend, or a hired Hospital Buddy (there are private nurses available for hire, as well as trained non-nurse hospital companions who can especially be helpful overnight).

It is tiring, both physically and emotionally, for someone to be your Hospital Buddy.  Therefore, you might want to line up a few people, if possible.  This will enable people to take turns, so that everyone has a chance to get home (or to a local hotel) to shower (guests are not allowed to use patient showers), sleep, and attend to any other urgent matters.  If the hospital stay is only for a couple of days, then one person should generally be adequate.  If the hospital stay stretches beyond two or three days, it helps to call in the reinforcements, even if only for a few hours each day or a few overnight shifts.

When people to whom you are not close enough to ask them to be your Hospital Buddy ask what they can do to help, request that they help hold things together at home.  If your Hospital Buddy is your spouse or someone else you live with, ask a neighbor to take in your mail and take care of your pets.  If you have young children, have a friend, family member, or trusted adult babysitter stay with them so that your spouse can be with you.  Other help-offerers can be asked to bring dinner the first few nights you’re back in your house.  The more people you allow to help you, the less pressure you’ll feel like you’re putting on any one person.

“Your Hospital Guide” Part 4 (of 5) of Chapter 1 (Always Have Someone with You in the Hospital)

My hospital has specific visiting hours.  Won’t the nurses kick my Hospital Buddy out?

What about visiting hours?  In general, most nurses are lenient about allowing people to stay beyond designated visiting hours, provided visitors are quiet and considerate of roommates.  With resistant hospital personnel, your best bet is generally a calm, well described explanation of how your/your Hospital Buddy’s presence is actually assisting the nursing staff (help with keeping the person comfortable, assistance with getting to the bathroom, bringing a person water, general psychological support, help remembering details when communicating with doctors, etc.).  Getting permission from your doctor is also extremely helpful, as it can help avoid objections from a later shift of hospital staff who might not be familiar with your Hospital Buddy system.

It is much simpler to have a companion stay overnight when there are private patient rooms.  In a private room, there is generally more space for a convertible chair or a cot.  When there is a roommate in the picture, there can occasionally be resistance from a roommate’s family or from nursing staff to overnight Hospital Buddies, and this is best dealt with ahead of time, with permission from your attending physician.  Make sure you address the hospital staff’s concerns (e.g. you will keep noise levels low, you will respect a roommate’s privacy, you will keep the cot/sleeping chair as out-of-the-way as possible), be as polite as possible to the hospital staff, and remember to thank them for accommodating your request.

Why is it even an issue to have someone stay overnight?  And why are there ever limits on visiting hours?

When you understand the objections to overnight visitors, and the reasoning behind visiting restrictions in general, you can easily address any concerns, and are much more likely to obtain the permission that you require.

The short answer to why you need to argue for overnight stay permission is that the hospital is trying to ensure a restful environment for all its patients, and visiting hours tend to be noisier than other times.  However, it is more complicated than that.  The information in the later chapters of this guide (in the section describing “The Places,” which is currently slated to be Section 4, but that could change) will help you to understand many of the factors that play into how a hospital functions, and you will be able to use this knowledge to advocate effectively.

 

“Your Hospital Guide” Part 3 (of 5) of Chapter 1 (Always Have Someone with You in the Hospital)

If the person being hospitalized has memory difficulties, even when they are medically rock-stable, there should be a Hospital Buddy with them 24/7.

What about an elderly patient or a patient with memory issues?  If the person who is hospitalized has dementia, it is always best to have a companion stay in the hospital overnight.  It is very disorienting to wake up in a hospital, and many patients end up being sedated or restrained due to overnight confusion (Note: overnight confusion is sometimes refered to as “sundowning”).  The best way to prevent or minimize this is by having someone in the patient’s room at all times so that a companion may gently remind the patient where he or she is, help keep the person from getting tangled in any cords or IV lines, and help keep the person calm.  At night, the person’s Hospital Buddy can remind the person that it is nighttime, and that it is time to sleep.

Many times in a hospital, the nurses deal with “problem patients” (those who are awake and confused overnight, and who might fall from bed, pull out i.v. lines, or otherwise pose a danger to themselves), by rolling their beds down near the nurses’ station overnight.  While this allows hospital personnel to keep a closer watch on these people, it also means that the patient is kept in a light environment through the night, with people talking and walking around, which keeps the patient fully awake.  This contributes to a vicious cycle of a person’s having a disturbed sleep/wake schedule, worsening confusion and contributing to delirium.  It is much preferable for these people to have a Hospital Buddy available to stay with them in their room.

In certain circumstances, a hospital may have a “sitter” – an official person hired by the hospital – sit at a person’s bedside to verbally orient the patient when necessary, and remind the patient not to get out of bed.  However, there are not always enough sitters available for every patient who might benefit from having one, the sitter is generally not someone who is familiar to the patient (and thus may not be as easily able to calm the person, who is feeling confused and disoriented in an unfamiliar environment), and many rehabilitation and nursing facilities will not accept a patient who has required an official hospital sitter within the past 24 hours.

What’s wrong with using restraints and/or sedation? 

While these may, at times, be necessary to ensure a person’s safety, there are risks involved with their use.  A person may respond unpredictably to a sedating medication – older patients, in particular, may be more likely to become over-sedated, even with lower doses.  Physical restraints are generally unpleasant for the person to whom they are applied, and restraints may cause a person physical injury.  And again, there are many nursing homes and physical rehabilitation facilities that will not accept a patient who has required restraints in the past 24 hours, which can complicate a patient’s discharge from the hospital.  While a physician may determine in certain situations that the risks of sedation or physical restraints may be outweighed by the risks of not sedating or restraining a person, it is best to try to set up an environment in which those measures are less likely to be necessary.

 

“Your Hospital Guide” Part 2 (of 5) of Chapter 1 (Always Have Someone with You in the Hospital)

Aren’t my doctors and nurses there to advocate for me or my loved one?  Of course, but they have many other patients to care for (your nurse usually has three to seven other patients, unless you are in the intensive care unit, and your hospitalist generally has 12 to 20 or more other patients along with you each day).  It is beneficial to your healthcare providers to have someone knowledgeable about you there.

So my nurses and doctors are busy.  What could my Hospital Buddy really do for me?  Do they really need to be there at all times?

Your Hospital Buddy can remind your doctor that the last time you had a fever and started seeing pink elephants, you had a urinary tract infection.  Or your buddy can point out to your nurse that normally you are quite sweet, and the fact that you are cursing at the nursing staff is a severe, sudden personality change, for which you should be medically evaluated.

Doctors arrive in patients’ rooms at random times.  Your Hospital Buddy will be able to take notes for you while you are napping or sedated – just make sure to scribble a permission-to-talk note for the doctor, so that your doc can speak to your buddy and fill him or her in on what’s happening.  As you write down your daily list of questions for your doctors, you can decrease the stress of worrying about missing your doctors’ visits when you know that someone you trust has that list and will ask and record the answers for you.  You can nap, when necessary, with peace of mind.

What about at night?  Again, it is always safest to have someone with you.  Your companion is there in case of emergency.  Occasionally there may be an instance when someone remains in the hospital simply because they are awaiting a procedure that has been scheduled, or are finishing a course of intravenous antibiotics, but otherwise are rock-stable, and then it may be reasonable not to have someone stay overnight with him.  However, when things are rocky, it is still preferable to try to have a companion.

 

“Your Hospital Guide” Part 1 of Chapter 1 (Always Have Someone with You in the Hospital)

Chapter 1 – Always Have Someone with You in the Hospital

This is possibly the most important piece of safety advice for a person who needs to be hospitalized.  This chapter explains why it is so important, what this person can do for you, and who this person should be.

No exceptions.  Well, very few exceptions.  A hospitalized person will benefit from having a non-hospital-personnel person with him or her at all times.  We’ll call this person your “Hospital Buddy.”  Like your swimming buddy at summer camp, this is a person you choose and who chooses you, who accepts the responsibility of looking out for you, who enjoys your company, and whose company you enjoy.  As a camp counselor would never let a person out into the lake without a buddy (they would have a person “triple up” with someone rather than let someone in the water alone), you should not allow yourself or your loved one to be in a hospital without a buddy.

Redundancy is routinely factored into systems to ensure safety.  If one safety measure fails, the backup measure kicks in.  Your car has brakes, and it also has seatbelts to keep you from being thrown from the car if your brakes fail to stop you in time to avoid hitting the deer that runs in front of your car.  Your alarm clock has battery backup.  Your house-wired smoke detectors have battery backup.  Your Hospital Buddy is your backup safety mechanism, and a hospital is simply not a place to be without backup.

I’m a perfectly intelligent, capable person.  Why do I need a backup?

As was mentioned earlier, a person in the hospital is either quite ill, or is undergoing something that has potentially serious side effects or complications.  A post-surgical patient may be groggy from anesthesia or from pain medications, and may very likely not be able to think appropriately.  Similarly, a sick person may very well not be in the clearest state of mind.  Chemotherapy can sometimes cause unpleasant reactions – exhaustion and severe nausea and vomiting does not put someone in the best frame of mind to absorb complicated medical information.  A woman who has had an uncomplicated pregnancy and has just delivered a healthy child may begin to bleed and may not be in a state to understand a potential need for emergent surgery.  Someone needs to be there in the hospital to cover for you when necessary.

If it turns out that there are no acute events requiring your Hospital Buddy to step up as your backup, then you will at least have had some company, and someone to bounce things off of when you had decisions to make.  It is never a waste to have had the necessary backup on hand.  If you make it home from the grocery store without an accident, you generally don’t say to yourself, “What a waste it was that I had my seatbelt on.”  Similarly, when you arrive at work on time, you don’t usually lament the fact that your alarm clock battery wasn’t used last night.  Your Hospital Buddy is your seatbelt, or your battery backup.  He or she is your personal advocate in a place where you may very well need an advocate.

 

When a Person Develops a Cold…..

I have not been sick in a few years, but my immune system of steel recently found its kryptonite – my favorite toddlers in the whole world, whom I was lucky enough to see/hug/kiss/chew on over the past couple of weeks.  My brain gave me the requisite warnings about avoiding close personal contact with small people with such runny noses, but my soul would not allow me to avoid such deliciousness, so I threw caution to the wind as I savored the delight of the touch of tiny hands on my face, and snuggled and smooched with abandon.  And I got a cold.

One of those colds where it feels like the linings of your sinuses are on fire, where each sneeze intensifies the soreness of a post-nasal-drippy sore throat, and where you still have a reasonable amount of energy to get things done, and are not nearly sick enough to elicit a great deal of sympathy, but still feel pretty cruddy.  So since I have been so exquisitely reminded of how it is to have one, I thought I’d share a few thoughts about dealing with the inevitable, occasional cold.

First, avoidance is best.  Try as much as possible to keep your hands (and other people’s hands, as was my mistake) away from your face, since cold viruses intrude into your system mainly through your nose (and through your eyes, since they are washed by tears internally down into your nasal passages).  Wash your hands (or use hand sanitizer) frequently, especially after being out in public (where lots of people with colds are milling about), after contact with someone who’s sick, and before eating.  Try to eat healthily, stay active, and keep hydrated.

And then, when you get a cold anyway, you can deal with it symptomatically.  There are mixed results of studies on remedies like Airborn or echinacea or zinc, as to whether or not they actually help.  If you have something that seems to work for you, just run it by your doctor (since not every “natural” or “herbal” remedy is safe for every person) before using it, and be sure not to use more than what is recommended on the package or by your doctor.  This past week I tried an over-the-counter decongestant, and I found it to be helpful.  But just because a medication is available over-the-counter does not mean that it’s safe for everyone – always check with your doctor (and pharmacist) to make sure any medications are safe for you and safe to use with any other medications you may be taking.

I found hot tea (either black tea or mint tea, depending on how close to bedtime it was) to be soothing, and the steam helped to clear my sinuses a bit.  Extra pillows helped me position myself so that my sinuses did not fill up immediately upon getting into bed.  Hot, steamy showers helped me feel considerably better.  When I had to walk outside in the dry, windy, frigid air, it helped immensely to hold a scarf over my mouth and nose, since it kept the air I was breathing warm and moist (note: if you do this, I would highly recommend using a scarf that you can throw in the washing machine).

To avoid sharing your cold with others, it helps to keep a few feet away from people when possible.  Cover sneezes and coughs with a tissue/napkin/paper towel large enough to cover the spatter area (when you have a cold, sneezes and coughs tend to be fairly high-output), but make sure to use a soft tissue to wipe your nose, since paper towels can be very rough.  Wash your hands or use hand sanitizer after each time you touch your face, wipe your nose, sneeze, or cough, but do not make the mistake that I recently made of ignoring when your hands begin to get dry.  The only benefit of waiting until your hands are uber-dry and red to care for them is that when you finally put the moisturizer on them, the searing, burning pain on the backs of your hands will take your focus off of your sinuses for a couple of minutes.  Better you should use a little moisturizer on your hands after each time you wash them to prevent this.

Once your cold nears its end, there will likely be dried remnants left in your shnoz.  Keep in mind that manually attempting to remove these is the most common cause of nosebleeds.  Taking a steamy shower helps loosen things up so that a gentle nose blow can clear things out.

Call your doctor if at any time you feel like you have anything more serious than “just a cold” (e.g. fever, extreme symptoms) or if it hangs on for longer than you would expect it to (a week or so).  Wishing you good health!

Zen Shoveling

Call me crazy, but I really enjoy shoveling snow.  There are a (very) few household chores which center me, calm me, and satisfy me, and shoveling is close to the top of that short list.  I was speaking to a friend the other day who shares some of my gratification in this particular job, with her satisfaction stemming from the finite nature of the task, the physical workout, and her ability to see progress along the way.

I certainly appreciate those aspects of the enterprise, and for me it goes even further.  There’s the simple freshness and beauty of a new snowfall.  There’s the dampening of background sound that occurs with a thick blanket of snow.  There’s the meditative nature of coordinating my breathing with the work of lifting the shovel, and of following the right-right-left-left patterns of evening out the muscle work on my two sides.  I like the detail of following the lines of the lawn along the driveway, widening the path a bit around the doors of the car. 

I appreciate the brief solitude as I begin the task, and then the teamwork as family members come outside to join me.  A few years ago we split the cost of a snowblower with our nextdoor neighbors, and they keep it at their house (we didn’t want to keep gasoline cans in our garage when the kids were young).  Very rarely do we make use of the machine – generally just when time is a big factor.  I don’t like the smell of the gasoline, the sound of the motor, or the vibration of the handle. 

I much prefer the brief, repetitive scrape of the shovel blade against the pavement, and the soft “thunk” of the snow as it’s dropped along the side of the path.  I enjoy the ability to focus on the signals given to me by my own body, speeding up and slowing down as my strength, endurance and energy directs me, resting frequently to breathe and to survey what I have completed and what is left to do.  I am one with my shovel.

*Note: Please check with your doctor to make sure you have no medical contraindications to shoveling snow if you decide to take this up.

Warmer Winter Wandering

My family went on a lovely winter walk with the family of a high school friend of mine the other day.  We hiked along a woodsy fitness path as we chatted about old times, old friends, and old haunts, conversed with each other’s spouses, and appreciated the manifestation of DNA in action as we got to know young people who were each genetically half-childhood-friend.  We had a delightful time, but it was a bit chilly.  Luckily, there have been some convenient technological advances since my friend and I were kids. 

One of the more pleasant inventions is the air-activated hand warmer.  You can find them in sporting goods stores.  These nifty little packets stay warm for hours, and can be kept in little pockets in gloves/mittens meant to hold them, or they can be placed between a liner glove and an outer glove (don’t put them directly on your skin, since they get pretty warm, and could theoretically cause a burn).  They have ones for warming toes, too (with adhesive that sticks to the outside of your socks to hold them in place).

So crisp air, early nightfall, and sparkly snowflakes don’t have to be accompanied by frozen fingers and toes.   Stay outside a little longer with your friends.  Marvel at the fact that your oldest child is about the same age that you and your friend were when you first met.  Take the time to walk through the woods and back through time, as you remember the chilly winters of your childhood and who you were back then, as you reflect on who you have become, and as you appreciate the ability to do so without frostbite.