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Split Pea Soup From Scratch

On December 19, 2010, in Nutrition, Recipes, by Michelle
2

Split Pea SoupI never tried dried beans/legumes before. I always opted for the canned version which seemed much quicker and easier to use. However, since learning that canned foods (with the exception of a few manufacturers) contain BPA (an endocrine-disruptor), I decided to finally give dried peas a try. I found that dried beans and peas are not only more nutritious because they are free from added salt and preservatives, but they are also less expensive. And, it turns out, they are very easy to use. According to the directions on the Goya bag, I just rinsed 1 lb of dry split peas in a colander, transferred them to a glass container, added 3 to 4 cups of water, and then soaked them overnight.

I used the softened peas in my own:
Simple Low Sodium Split Pea Soup (Vegetarian)

Ingredients:
1 lb Green Split Peas
3 Packets Low Sodium Chicken Broth (from Trader Joes)
1 Tbs. frozen chopped onion*
2-3 cloves garlic, minced
3-4 chopped baby carrots
6 cups water

Directions
In a 6 to 8 quart pot, combine all the ingredients. Bring to a boil. Reduce heat, cover and simmer until peas are tender (around 25 – 30 minutes). That’s it – it couldn’t be easier!

If you like a chunky soup, you can enjoy as is. But, if you like a creamier soup, as I do, then using an immersion blender puree the soup to desired consistency. The recipe serves 6 hearty portions.

*NOTE: I am not a big fan of onions, so I used just a sprinkling for a little extra flavor, and I chose frozen chopped onions because they cut down on any messy prep and the “onion tears” which I hate!

The soup is an excellent source of filling fiber and is a very low cost meal option. If you are craving a bit more flavor, you can added diced ham (the original recipe called for 1/4 lb), but leaving that ingredient out not only saves money, but also lowers the sodium content.

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Go with the Flow – Just keep swimming

On December 12, 2010, in General Health, Misc / Tips, by Michelle
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My Mom was always reminding me to “go with the flow.” Mostly because I didn’t. I was nervous and  uptight from what seems like the day I was born. In fact, I arrived a month early so you could say I wasn’t really going with the flow right from the start.
Just keep swimming swimming swimmingNow that I am older – and more seasoned so to speak – I can better relate to the concept of flow. I’ve come to learn that swimming with the tide is much easier than against it, and learning how to  respond to the universe’s natural tendencies keeps us strong and resilient. As Dory knew in Finding Nemo no matter what the challenge, it’s best to just keep swimming, swimming, swimming….

Of course, I am not perfect at the flow thing. Quite often a tidal wave hits me and my swimming gets disrupted. At those times I flail, kick, maybe even scream a bit. However, once my head is above water, and I’ve taken a few deep breaths, I’m back on my way. I’ve come to notice that those tidal waves in life are often followed by smooth, calm waters if you just keep swimming.

So, I’m happy to report that Mom was right. Embracing the natural flow of things can be really rewarding. This has been particularly apparent to me as it relates to two of my favorite past times – yoga and writing. When you are in the flow in either of those activities, you are at your best – stretching to your limits and expressing your inner creativity.

But, what Mom never really shared is exactly how to go with the flow. She probably didn’t need any explanation – it came naturally for her very, flexible, carefree temperament. But, if you are a sensitive, nervous-nelly like me, here are some tips that might help:

  • Accept who you are – if you are uptight – admit it. I hated to admit that I was nervous or shy, but once I started to just own it, I was able to let it go.
  • Express your thoughts and feelings in the way most comfortable for you. I don’t always feel comfortable in publicly blogging, so I keep a journal. And, I don’t really enjoy doing yoga with other people, so I practice at home in the comfort of my bedroom.
  • Spend time in nature or with pets – both offer no pretenses on how to be. They’ll let you just be yourself without judgment.
  • Finally, give yourself a break. Flow is difficult when you have a bunch of expectations and requirements. By setting yourself free from limitations, you give yourself the power to just be.

If all else fails, find yourself a mantra, a saying that helps you get through rough waters. Can you guess what mine is?

I think Dory got it right……Just keep swimming, swimming, swimming.

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Tea That Warms My Soul

On December 10, 2010, in General Health, Misc / Tips, by Michelle
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I have been drinking Yogi Tea for around 2 years. In addition to it being really delicious and very healthy, it offers great little truths at the end of each tea bag. I have collected my favorites over the years and decided today that they are just too good not to share. So here they are:

  • Be so happy that when others look at you they become happy too.
  • You must know that you can swim through every change of tide.
  • Don’t take pride in taking. Give and you will be given virtues.
  • Do not live by emotion; instead live by intuition and consciousness.
  • If your word does not reflect your spirit and honor, do not speak.
  • Be kind and compassionate and the whole world will be your friend.
  • Say it straight, simple and with a smile.
  • Those who want to be prosperous must first make others prosperous.
  • To be calm is the highest achievement of the self.
  • You will never find happiness if you do not conquer your own doubt.
  • Love what is ahead by loving what has come before.
  • To be healthy: eat right, walk right and talk to yourself right.
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Plagued by Politics

On November 3, 2010, in Health Care, Misc / Tips, by Michelle
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I am very happy to have the elections over. Although I am not especially enthused about the outcome – that really isn’t what I want to vent about here. Instead I want to lament about the entire notion of politics, because as a writer focused on health promotion I believe that the entire political machine is sick and spreading depression and ill-will at every turn.

With the exception of the health and food columns in my local New Haven Register (Dr. David Katz & Claire Criscuolo‘s columns are always enlightening), I avoid the paper like the plague. There are just so many negative stories – murder, corruption, greed. It literally makes me sick to my stomach. Perhaps I am just overly sensitive and naive, but I frequently cry when reading the paper, and I just don’t have place for that in my life.

Yet, for the past few months, even my avoidance of the newspaper has not been enough to get away from the political rhetoric. My mail has been flooded with hate filled postcards and fliers. And, while I’m watching feel-good TV shows like Glee and Modern Family,  the attack ads are able to impart their negativity. Throughout the election period there has been nonstop mud-slinging about the different candidates. That such negativity is being reported is less of my issue than the fact that it exists in the first place. In short, the people we have to choose from to govern us are known crooks and criminals – not the cream of the crop in intellect or morals, but rather the few individuals in society who can raise enough capital to buy their place on a ticket. In Connecticut  millions were spent on campaigns. It’s a disgusting waste no matter what political affiliation you belong to. When the biggest issues on peoples minds pertain to our sinking economy it is a total slap in the face to see these obscenely wealthy politicians throw their money around.

So, this morning I awoke feeling a sense of relief. Not because I am happy with the outcome of the elections, but simply because the blatant, hate spewing of campaigning has come to an end. I will embrace this brief period of peace as the calm before the storm.  Those newly elected could very well start mucking with what has already been working for the economy and health care reform.  But, I am hopeful that they will listen to the people they spent so much money to sway and make the right decisions. Because in the end, all this negativity and worry about our country’s future does no good for anyone’s health. Only through positivity can we cure the plague of politics.

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Embrace Your Health Freedom!

On June 14, 2010, in Health Care, by Michelle
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I love America and all the freedoms this great country provides. With today being Flag Day (and my wedding anniversary), I am inspired to talk about just how embracing and appreciating our freedoms can help our health.

Better Health Through Choice

As a nation we have been criticized for our lack of universal health care and our ineffective use of health care dollars. But, reform is in place and changes are coming! We need to focus on what is working with our health care system and how each of us can make things better. One way to personally reform the system is to exercise your right to choose quality care.

It’s all too often that we choose our health care providers from a list of those that our insurance provider accepts. This is naturally the most economical option, but it is a pretty risky undertaking.  I have had docs and dentists that I stuck with for far too long simply because I figured the insurance company recommended them so they must be good. I also felt powerless to “fire” them. I was wrong on both accounts. It is my health and I am always free to control my care!

It is not only appropriate, but also essential to shop around for better care. I’ve called doctors offices and asked what they charge for visits if I didn’t have insurance – and I was surprised to learn that while insurance companies are not flexible with rates, doctor’s offices often are. I got braver about demanding better care by interviewing docs before committing to making them a valued member of my health care team.

Better Care Through Involvement

Although some luck does go into finding great health care providers, by taking an active role in your care you are more likely to get the quality you deserve – so exercise that right . After my first doctor experience gone wrong in which my endocrinologist told me that I was fine and didn’t need additional thyroid care, in spite of the fact that I was a crying mess on his examining table, I finally decided that I needed to be a more active patient. I researched thyroid disease and learned that I was likely one of the many thyroid patients who need T3 in addition to traditional T4 to alleviate my symptoms (fatigue, depression, cold intolerance, dry skin).  I found a doctor who was willing to work with me, and I am much healthier and happier because of it!

That lesson also taught me to keep meticulous records of all my labs, paperwork and office visits. I have a binder that I tote with me to all medical appointments so my doctor and I are always on the same page. I make note of any lab abnormalities and ask my doctors to explain them. They are always more than happy to help, and often are relieved that I am keeping track of my care since they can’t possibly know everything about me in our brief 10-15 min appointments. Doctors aren’t miracle workers. We have to help them do their jobs. You wouldn’t expect your mechanic to work on your car without giving them a history of previous service, so why would your treat your body any differently?

Health care is intimidating. We all tend to think of doctors as gods and insurance companies as the ultimate gatekeepers. While both parties do hold a whole lot of power over health care, you are powerful too. It is your body, your money, and ultimately your right and responsibility to insure that you get the care you need!


Looking for quality health care resources? The Internet truly fuels our power to be educated consumers, provided we look to reliable health sources. Find my favs here.


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No Wants = No Worries

On April 1, 2010, in General Health, by Michelle
2

I have found an incredible peace come over me lately. The reason – I don’t want or need anything.

That may seem like an odd thing to report. It may even come as a shock if you knew me just a few years ago. Back then, nearly every night after work I’d run to the store for this or that. It seemed like no matter what I did I always needed more. I don’t even mean expensive or fancy items – that’s not my style. I’m talking about little things like a new light switch cover, a pair of silver shoes, or even something as essential as more toilet paper. Even if I did in fact NEED it, the constant list of “things” always weighed on me.

Not anymore! Chalk it up to this lingering poor economy which has made me more thrifty than ever, or the fact that I now work from home so heading out to the store is less convenient. Whatever the reason, I no longer want what I don’t have, and I LIKE IT! I hope others can attain that same feeling of peace.

Here are some tips I’ve found helpful for taking the worry and the want out of life:

  • Determine your regular monthly needs – everything from paper towels to your family’s favorite foods. Then stock up. Buy in bulk if you can afford it, because being well-stocked means less trips to the store and less time thinking about a shopping list.
  • Invest time in simple pleasures. Watching TV, reading a good book, following a yoga routine – these are all activities that are definitely not needs, but they are easily obtained wants. No matter what happens with the economy, no one can ever take away your ability to read or exercise and that is very empowering.
  • Practice yoga, meditation, or deep breathing on a daily basis.  They are powerful tools for freeing your  mind of unnecessary wants, while  helping to quiet a worried mind. Yoga teaches us to feel so good about ourselves that nothing else really matters.
  • Cozy up with a pet. When I am worried or stressed or thinking that I want more out of life, all I need is one of my cats to snap me out of it. Animals are so simple. They don’t need much more than dry food, water and attention. That’s it! I have bought my cats tons of toys and treats, but they always show me that what they want most is to be pet or brushed.

In this troubled, stressful time when everyone is worrying about living the American dream, and continuing to have everything they ever wanted – I challenge you to let go of all that pressure. Give yourself a break and just enjoy the simple things that you already have.

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Keep Your Nose Clean!

On February 10, 2010, in General Health, Misc / Tips, by Michelle
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When I was a kid my Mom often used the expression, “keep your nose clean.” That of course meant to stay out of trouble. However, for the past five years that phrase has taken on a whole new meaning for me.

At the end of 2004 I had much-needed sinus surgery which made it possible for me to finally breath through my nose. Due to a terrible fall, teamed with years of sports injuries, I had been breathing through my mouth from the time I was 8 years old! That may not seem like such a big deal, but take it from me, breathing through your nose is highly underrated.

The nose serves a greater purpose than keeping glasses on your face :) It actually acts as one of the body’s first lines of defense by trapping irritants, viruses, and bacteria and potentially keeping them from making their way to your lungs. It also warms the air your breath, and the simple act of breathing deeply through the nose has a very calming and centering effect on the entire body.

So, that gets me back to my main point – keeping your nose clean is an important component of overall health. It could even be the factor that keeps you from getting the flu virus or a nasty cold. If you are able to wash viruses away, they can’t ever take hold. In addition, it washes away dust and allergens.

The key is to simply treat cleaning your nasal passages as a crucial piece of daily hygiene. I know it seems a whole lot ickier than the act of washing your face or brushing your teeth, but it is no less important. And, once you get the hang of it, you will grow to like the clear headed feeling you get when your nose is nice and clean. The process for doing this is often referred to as “nasal irrigation”. Here are my tips for easing your way in.

NASAL IRRIGATION TIPS

    • Try cleaning your nasal cavities in the shower. While you can also do this with your head tilted over the bathroom sink, I find that doing it in the shower is much easier.
    • Neti pots are often recommended for this purpose. The premise is to use gravity to let a saline solution drain from one side of the nose out the other.
    • I prefer to use a squeeze bottle to actually force the warm saline solution gently through my sinus passages. I carefully prep the squeeze bottle by cleaning it, filling it with the recommended amount of warm water and a packet of salt. For an added cooling effect, I add a drop of eucalyptus oil to the mixture. Once in the shower, I tilt my head forward, insert the bottle into my left nostril, give a gentle squeeze, exhale through my nose and swallow slightly (to relieve any built up pressure). Then I repeat in the right nostril, always going slowly.
    • Remember that the sinus tissue is very delicate, so don’t rush the process. Nasal irrigation can cause pressure to build up in your ear canals. After you have finished the process, blow your nose gently

If this all sounds to complicated, you can use a prepackaged saline mist. My favorite is Simply Saline Nasal Mist in “Cold Formula” with Menthol. It has an easy to use applicator that sprays a fine mist into the nasal passage. After a quick spritz, I just blow my nose to keep the area clean.

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Vegetable Dip or Hummus – You decide!

On December 8, 2009, in Gluten Free, Nutrition, by Michelle
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Sometimes I happen upon products in the grocery store by what seems like divine chance. Today was one of those times! After I tossed a bag of salad into my cart I spied a container that looked like one of my favorite foods – Hummus. But, alas, this was not the hummus section. And, this familiar looking plastic container was not called hummus, instead it was labeled Roasted Garlic Vegetable Dip by Mythos Farms.

Upon further investigation it appeared to indeed be hummus-like with soybeans and tahini as the main ingredients with very little else aside from garlic, olive and sunflower oils, spices and a small amount of preservative. The nutritional stats were in some ways even more impressive than hummus – just 1.5 grams of fat (0 grams of saturated or trans fats). And a nice little dose of fiber, 1 g per 2 Tbsp. And, when you consider some of the most popular hummus brands actually contain corn syrup and partially-hydrogenated oils, this new vegetable dip is a healthier alternative. And, it was nearly half the price of hummus. Only $2.99 for 16 ounces.

The best part is that this veggie dip is very good – nice and thick and able to handle anything that I would normally dip in hummus with ease.

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Dr. David Katz – Connecticut’s Health Expert

On October 29, 2009, in General Health, by Michelle
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Last month I praised Dr. Oz and his excellent new TV show for providing helpful, practical health advice. I’d be remiss if I didn’t follow up that praise with some accolades for a local Connecticut health expert – Dr. David Katz.

I was lucky enough to meet Dr. Katz years ago (2003?) when I interviewed for a part time position analyzing nutrition data for studies he was conducting at the Yale Griffin Prevention Research Center. In meeting him, one of the things that really struck me was how incredibly down-to-earth he was. As a renowned researcher and educator at one of the nation’s most prestigious schools (Yale University) I never expected he would give me the time of day. Since I possess an RD but not a Master’s degree I worried that I didn’t stand a chance of working with the PRC, but Dr. Katz allayed my fears by saying “we have more than enough titles around here.”

Since then, I have seen Dr. Katz over and over – just not in person. Instead I have followed his sage nutrition and health advice on TV (VH1′s Celebrity Fit Club), in magazines, and on blogs. I feel especially lucky to have access to his weekly column via The New Haven Register. His articles are always a pleasure to read because they take the latest health issues and provide the most no-nonsense approach to their application.

Dr. Katz has also been lending his expertise to a new food rating system that will help take the guess work out of choosing healthy foods. This system, NuVal, is based on a sophisticated algorithm that analyzes a foods health benefits and negatives to provide an overall score. It has the power to make grocery shopping a breeze. Since it takes me over an hour to complete a shopping trip with all my label reading I hope to see it in grocery stores soon!

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Praise for the Dr. Oz Show

On September 29, 2009, in General Health, Nutrition, by Michelle
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Dr. Oz

Dr. Oz

I must admit I watch a LOT of mindless TV. But, finally I can turn on the tube every day and actually learn something thanks to the  Dr Oz Show. The show covers so much of what Americans needs to hear – the practical side of day-to-day living.

Did you know there is a correct way to sleep? Well, there is. And, apparently tips as simple as sleeping on your side and avoiding fluffy pillows can actually help maintain the natural shape of your spine leading to a healthier alignment. SO SIMPLE – yet no one ever talks about that! Forget about health care reform, it is that kind of basic education that could help us save money.

Dr. Oz’s in-depth explanations of body functions are sometimes gross, but always memorable and easy-to-understand.  There is a popular children’s book called “Everybody Poops” – well Dr. Oz takes that to a whole new level by describing what healthy poop should look like in full detail (it should actually have a bit of a curve – who knew?).  As a dietitian, I am pretty well-versed on what should and shouldn’t come out of the large intestines, but I never witnessed an explanation quite like the one displayed on the show. It has actually made me a bit more conscious about increasing my fiber intake so I can achieve the curve too!

And, one more reason for me to love Dr. Oz – he actually had a dietitian on the show yesterday. Oprah is notorious for having uneducated “experts” giving advice on nutrition. Remember Dr. Phil touting himself as a weight loss expert? And, Bob Greene? He’s a fitness expert for sure, but he doesn’t have any credentials as a  nutrition expert. Not that everyone needs to have a college degree to offer good, sound advice, but if you are teaching millions the right way to eat, why not consult the true experts Registered Dietitians?

In the past I have even wondered how Dr. Oz could be an expert on nutrition given his background as a surgeon. But, after hearing him on Oprah and now seeing him on his own show, I am convinced that he is the real deal. He has clearly gone beyond the typical 1 or 2 courses in nutrition offered in medical school and educated himself on the healthiest methods for eating, exercising, and quite simply, living.

I truly hope people will watch the show (5:00 EST on Fox) because it just might change the way the nation thinks about health.

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