Category: Health & Wellness

Cooking 101

Cooking 101

by sharwrite ♥ 5 Comments

In these days of pandemic and self-isolation, I received an email from a friend, suggesting we add a twist to an old idea — the recipe exchange.  It’s called the #QuarantineCooking recipe exchange.  What fun!

The most saved shows on my DVR are cooking shows.  I love to cook, and for a “home cook,”  I’m not so bad.  However, looking back on my initial kitchen encounters, I wasn’t adept when it came to food preparation.

One of my first attempts involved surprising my parents – and I must admit, they were surprised.  I came up with a plan to fix “breakfast in bed” for mom and dad.  The menu wasn’t complicated.  It consisted of toast with jam, coffee, and juice.  I was old enough to manage the toaster, and pouring juice was no particular problem.  It was the coffee that got me!  I didn’t know how to work the electric coffee pot.  How many grounds should I put in?  How much water?  Does it really have to heat up?  My parents were grateful for the attempt, but it was their first taste of chewable coffee.

My second foray into cooking involved baking.  Baking requires precision.  One must have exact measurements, cooking times, and temperatures.  I loved Toll House cookies, and the instructions were on the side of the package of chocolate chips.  The recipe called for 1 tsp baking soda.  I looked in the cabinet with mom’s pantry items and found baking powder.  I couldn’t find baking soda, but I’d seen it before.  It was a white powdery substance.  I opened the Baking Powder.  It was white and a powder (hence the name).  I figured they must be the same.  Of course, I was wrong.

It’s also helpful to understand the terms used in recipes.  Why do they call it “creaming” the butter?  How much cream should you add?

But I digress.  What was I going to use for #QuarantineCooking?   When you’re isolating and limiting trips to the grocery store, you hopefully have a pantry filled with staples and spices.  I generally have some meats or fish in the freezer.

A couple of weeks ago, on the Food Network show, “The Kitchen,” the cast did a segment on Quarantine Cooking.  Jeff Mauro presented his recipe for Crispy Skin  Salmon Provencal with a Red Cabbage Salad.  https://www.foodnetwork.com/recipes/jeff-mauro/crispy-skin-salmon-provencal-with-charred-red-cabbage-salad-8553405

It looked outstanding.  The salmon part of the recipe had a total of six ingredients:  salmon, olive oil, butter, herbes de Provence, Dijon Mustard, and lemon.  I had everything for the salmon.  I didn’t have cabbage in the house, but I did have brussels sprouts (aren’t they like little cabbages?).

Check out Jeff’s recipe.  If you aren’t interested in the crispy skin, remove it.  You don’t have herbes de Provence.  Try using dried thyme or Italian seasoning — you can rename it, Salmon Italiano.  My sister-in-law doesn’t like mustard.  If I would fix it for her, I’d simply swap mayonnaise for mustard.

Brussels Sprouts do very well when roasted.  Preheat the oven to 400 degrees.  Cut off the woody ends of the sprouts, and tear off any dried outer leaves.  Drizzle with olive oil, making sure the oil is on all of the sprouts.  Place on a sheet tray (cover the bottom with foil for easier cleanup), sprinkle with salt and pepper, and roast for 35 to 40 minutes, turning them once about halfway through.

So there you have it with suggestions for “swaps” if required.  Follow Jeff’s recipe for the salmon and mine for the side dish.  Voila — you have dinner.  If you’re doing the Provencal version, “Bon appetit,” or the Italiano version, “Buon appetito.”  Whatever.  ENJOY!

 

 

 

WHAT’S YOUR VISION?

WHAT’S YOUR VISION?

by sharwrite ♥ 2 Comments

At the last meeting of our WomenHeart Group, we gathered stacks of old magazines, pictures, postcards, quotations, scissors, glue, and used our imaginations to create individual Vision Boards.  Andee and Annie brought some 9 x 12 boards that, when finished, could be hung on the wall.  We had an hour and a half to create a vision of our lives.

Better than a resolution, a Vision Board is a reminder of what’s essential in your life.  The idea came to us via our HeartSister Caridad.  In addition to heart disease, Cari had several other serious health issues. She told us about her Vision Board. It had words of encouragement, pictures of loved ones, and a photograph of the beach – a place Cari associated with peace and serenity. The first thing every morning, she would look at it.  It would lighten her load and help her start her day with feelings of thankfulness.

In January 2017, we had our first VB party.  At the end of a delightful evening,  we shared our completed projects.  Here is Cari with her Vision Board along with Annie de Velasco, Andee Weiner, and me.  What a lovely moment.

This year, the inspiration for my Vision Board started with two books.  Simple Abundance: A Daybook of Comfort and Joy, by Sarah Ban Breathnach, is a book I read years ago and decided to revisit.  Each day there is a passage to read, and each month she suggests small activities to enrich the reader’s life, called “Joyful Simplicities.”  The second book by Jennifer Ashton, M.D, was published recently and titled, “The Self-Care Solution.”  Dr. Ashton set in motion personal monthly challenges, which would help improve her life.

Why these books?  For years I’ve been reading “how-to” books.  And, yes, I often learned how to do something better.  Alternatively, these books dived into how to better care for me, physically, emotionally, and even spiritually.

My vision board (shown below) is hanging in my office, which is currently filled with clutter.  Is it any wonder it has the words “less clutter” prominently displayed?  Looking like a title at the top of a page, I’m reminded to “Enjoy Life.  It has an expiration date.”  My blog is noted, as are the two books starting me on my journey, and my self-care monthly challenges.  In my first month, I delved into meditation.  That was so satisfying, I’m continuing it daily.

One thing that’s difficult to read in this picture, but really spoke to me are the words, “Instead of focusing on a to-do list, start a to be list.  Things I want to be:  Happy, Calm, Loving, Healthy, Awesome.”  As an A-Type personality,  I’m thinking not being driven by my to-do list is going to take some extra work.

So there is my vision for 2020.  It is said, visualization is a powerful mind exercise.  I’ll have to get back to you next year and let you know how strong my vision is.

In the meantime, here are some suggestions for your Vision Board.  Focus more on how you want to feel — not merely on things you want.  Use pictures, words, photographs, even trinkets.  There aren’t any rules.  Come back next year and let me know how you did.

It’s Heart Month!

It’s Heart Month!

by sharwrite ♥ 3 Comments

Editor’s Note:  As a WomenHeart Champion, I tell “My Heart Story” to educate women about heart disease.  The following message was delivered at the Alpha Kappa Alpha Professional Women’s Sorority in Miami Gardens, Florida.

On Martin Luther King’s birthday in 2016, I awoke at about 12:30 am with a horrific toothache. I got out of bed and meandered into the kitchen to get some water. I was incredibly tired. After a few moments, the pain began to subside. In my exhaustion, I thought, “I must have imagined that,” and I headed back to bed. I had just experienced two symptoms of a heart attack — referred pain in my jaw and extreme fatigue.

About 4 to 5 hours later, the “toothache” returned. I wondered, “Could this be heart-related?” My birth mother had died of a heart attack at the age of 48.  It was early in the morning, but in this marvelous age of technology, Dr. Google is an on-call go to. My diagnosis was that I may be or may not be having a heart attack. Deciding not to rely on indecision, I contacted my physician as soon as her office opened. She said, “Go to the ER and don’t drive yourself.”  The Emergency Room physician confirmed I had indeed had a heart attack.

Fast forward almost one year to the date. I was exercising in Cardiac Rehab when I noticed some pressure in my jaw. It wasn’t pain — just pressure or heaviness in my lower jaw. I asked a nurse to take my blood pressure. It was elevated, but for someone who was working out, that would be expected. I explained what had happened and was told to contact my cardiologist.

Within a week, I was in the Cardiac Cath lab again, my left anterior descending artery (sometimes referred to as the widow maker) was 95% occluded and was stented. I had avoided a second heart attack.

Our bodies are truly remarkable.  They talk to us — sometimes in unusual ways.  Heart attacks vary in intensity and symptomatically.  While some come on suddenly, many have warning signs, hours, days, or even weeks in advance. Here are some symptoms:

    • Pressure, pain or tightness in your chest, arms, neck, or jaw
    • Nausea, indigestion, heartburn, or abdominal pain
    • Shortness of breath
    • Cold sweat
    • Fatigue
    • Lightheadedness or sudden dizziness

Do not ignore these signs.

I get it, we are all busy. Perhaps you have a stressful job, or you’re taking care of the family (often both), and for many in the sandwich generation, you’re taking care of parents.  Women find themselves focused on everyone and everything else, disregarding signals our bodies are sending.

Here is my message to all of you. The next time your body speaks to you, pay attention, whether it’s SHOUTING at, or whispering to you, LISTEN! You may not get a second chance.

Health Care and the Warm Fuzzies

Health Care and the Warm Fuzzies

by sharwrite ♥ 4 Comments

You’ve undoubtedly seen the commercials on TV for healthcare insurance.  I call them the “warm fuzzies,” since that’s the feeling they hope to exude.  The actors are smiling, deliriously happy, content and thrilled with their coverage.

Let’s step back a bit and take a realistic look at what happens.  Today, I had an appointment with my cardiologist.  It was made 6 months ago.  I know this because he expressly set up a 6-month follow-up with me.  He’d also made an appointment for some tests which I’d had a week ago.  I received a call last week from the doctor’s office, reminding me of my appointment.

I arrived, signed in and had a seat.  After a moment the lady at the front desk called my name.  It seems there was some question about my appointment.  The staff was missing a referral.  I explained the date had been made months ago and I’d even received a reminder from this office within the last week.  “But we don’t have a referral from your primary.”

I decided to call my internist to find out if they could send a referral.  The receptionist said she’d check on it and put me on hold.  While the “elevator music” was entertaining, after several minutes I decided to call back.  The receptionist explained the person that takes care of referrals was not in.  I’ve seen a note in my internist’s office that there is a 5-day wait on referrals.  I can understand last minute requests need to be discouraged.  On the other hand, I was standing in the cardiologist’s office waiting for my appointment.

I explained to the staff that I could not get the referral.   They were checking with the insurance company and finally offered to have me set up another appointment.  By this time, 45 minutes had passed.  My frustration was palpable, my blood pressure had risen and rather than have a cardiac event in the office, I left.

Once home, I called the insurance company — those people whose biggest thrill in life is to make me deliriously happy.  The member engagement individual attempted to reassure me as she explained what is at best a convoluted system.  When I make an appointment, like this one, 6 months in advance, I have to remember to have my internist send a referral.  However, she can’t do that 6 months out, because it will expire after 3 months.  That’s right folks, I have to wait 3 months and then have my primary doctor send a referral.  My headache was increasing.

I have CVD, a diagnosis that isn’t going away anytime soon.  One might even say it’s a chronic condition.  It’s vital that I see a cardiologist at least once or twice a year.  Apparently, my health insurance company knows better than my doctors, the American Heart Association, and the AMA.

My next call was to my internist.  I explained I needed a referral so I could make an appointment with my cardiologist.  “We need to have the date of the appointment.”

“I don’t have an appointment yet.”

“But we need the date before we can do the referral.”

OMG.  There appears to be a conspiracy.  The medical establishment has decided to do me in.  Mind you, they are all very polite.  If anyone was losing it, it was me – not them.  They all told me how they regretted my plight, but as the words, “I’m sorry….” were uttered, a pause trailed off as if they knew to add the word “but” would indicate their total lack of empathy.

It was time to call the cardiologists office.  I spoke with someone briefly, explaining what had happened.  He put me on hold for a few minutes and then said, the first appointment we have with your doctor is in July.

“Do you not understand he wanted to see me today, six months ago?  Maybe 3 months more won’t hurt, or on the other hand, maybe I’ll be dead by then.”

“I’m sorry, let me check further.”  When he returned to the line, he said he was going to do some more work on this and would call me again in the afternoon.  “Let me see if I have all your information…Oh, I just realized today is your birthday.”

“Yes, it is.  And so far today, the medical establishment seems to be determined it will be my last!”

My 9:45 am appointment has long since passed.  I received a call from the cardiologist’s office.  I have an appointment on May 23rd.  I’ve contacted my internist with the date so a referral can be prepared.  The insurance company assured me that I can verify everything online.  The time is 5 pm.  What a fantastic way to celebrate a birthday.

Like George Bush, I remember a kinder, gentler time, when you could just make an appointment with a doctor and go see him or her.  But now we have warm fuzzies — that only exist in your mind.

 

BODY LANGUAGE

BODY LANGUAGE

by sharwrite ♥ 2 Comments

The definition of body language is, “the process of communicating nonverbally through conscious or unconscious gestures and movements.”  But, I’m thinking of something different.  I’m here to discuss how your body speaks to you.  If you are sick, your body might ache, and your temperature rise.  These are straightforward messages from your body.  However, sometimes, the language is more subtle.  Let me tell you a story to illustrate what I mean.  It’s Martin Luther King’s birthday, 2016 about 12:39 am.

I awoke in extreme pain.  I had a toothache.  It’s the kind of pain you feel when you require a root canal.  I got out of bed, walked into the kitchen and got a drink of water.  As I wandered around the house, the pain began to subside.  I was exhausted and asked myself, “Did I really feel that?”  I finally convinced myself it was my imagination and went back to bed.

A few hours later, the pain returned.  I’ve undergone a root canal, and I know the pain doesn’t come and go.  I was also aware that when having a heart attack, one can experience referred pain.  Instead of feeling pain in your chest, it can be in your head, neck, arms, or back.  I figured I’d better check this out — and I did.  I went straight to Dr. Google.  I looked up angina.  There’s stable and unstable angina, the latter indicating a heart attack.

Not having graduated from medical school, but considering myself an excellent diagnostician, I determined I did NOT have a heart attack.  Mind you, I had just read on the Mayo Clinic site that unstable angina occurs even at rest (I was asleep) and often is unexpected.

My doctor’s office would be open in a couple of hours, and I decided to call her.  In the meantime, I took a shower, dressed, and worked in my office.

I explained to the receptionist I believed I might be having angina.  The doctor got on the phone and asked for my symptoms.  I told her what had occurred and she said, “Go to the Emergency Room.”

I countered with, “Well, I thought I’d just come to your office.”

“I don’t have time to drive you to the ER.  Go to the hospital … and don’t drive yourself.”

After some blood tests, chest x-rays, and EKGs, a young ER doctor came to the room I was in and said, “You’ve had a heart attack.”  Quite frankly, he looked to me to be about 19.  What could he possibly know?  Apparently, more than I.  Within minutes a very tall cardiologist walked in and said, “You’ve had a heart attack.  We won’t know the severity until you have a cardiac catheterization.”

Ten hours had passed since I felt the first pain.  Also, I’d experienced fatigue, another symptom of a heart attack.  What did I do as I was having a heart attack?  I went back to bed, diagnosed myself, worked in my office, and yes, took a shower!  Had my occlusion been in a different artery, those decisions could have been fatal.

Like many victims of a heart attack, I looked at the event and my quick recovery and figured, that’s it — I’m well.  I actually thought, “Is that all there is to a heart attack?”  What I didn’t consider is the cause and effect aspect.   The heart attack was fixed with a stent. However, the underlying cause, cardiovascular disease, was still with me.

Almost one year to the date of my event, I was exercising more rigorously than usual in Cardiac Rehab when I began feeling some pressure in my jaw.  No pain, just pressure.  I stopped and asked someone to take my blood pressure.  It was elevated from exercise, but nothing concerning.  So I continued my routine.  As I was leaving, I mentioned what had happened to a nurse.  She said to call my doctor.  I did and was told to come right in.  My doctor, in turn, called my cardiologist and within a week I was back in the cath lab.

I had somehow avoided a second heart attack.  However, my Left Anterior Descending Artery  (a/k/a WidowMaker) was 95% occluded.  This event was potentially worse than the earlier heart attack.

Your body speaks to you.  I pretty much ignored my first cardiac encounter.  Fortunately, even though the second message was much more subtle, I listened.  Quick action saved my life.

Here are my rules to live by.  First, listen to your body.  Second, know your numbers:

Blood Pressure:  The new “Normal” is less than 120/80

Triglycerides:  Normal is less than 150mg/dl

Cholesterol:  LDL less than 70 (it was 100); HDL more than 40

Third, get some exercise.  You don’t need a gym.  Go for a walk in the park or if the weather is not conducive, go to a mall.  The American Heart Association recommends 30 minutes of exercise daily.

Oh, and if you’re still smoking, STOP!

Our bodies speak to us when something is wrong, in a language that is sometimes confusing or subtle.  In our busy worlds, we tend to ignore the message or pull a Scarlett O’Hara saying, “I just can’t think about this now.  I’ll think about it tomorrow.”  But here’s the rub: tomorrows aren’t guaranteed.

Editors Note:  This was a speech given at Miracle Mile Toastmasters on March 7, 2019.