valley health july 2016

FRIDAY, JULY 1, 2016

Valley HealtHMontrose Press

VOL. 3, ISSUE 7

2525yearsyears

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Ladies, We Want to Hear From You

As MMH continues to work to improve the health of our communities,we want to learn from you- Why aren’t you being screened

for breast, cervical and colorectal cancers?In the next two months, we will be hostinginformal gatherings to hear from women in our area.Keep your eyes open for details!Questions? Call 252-2522







Ladies, We Want to Hear From YouAs MMH continues to work to improve the health of our communities, we want to learn from you-

In the next two months, we will be hosting informal gatherings to hear from women in our area.Keep your eyes open for details!Questions? Call 252-2522

DIET DELIMMAMediterranean meet ’n’ greet....................... PG. 4

Montrose Memorial Hospital’s Philanthropic Initiative................................... PG. 6

Low-calorie foods that still fill you upPG. 8

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VALLEY HEALTHPublisher

Vincent Laboy

Managing EditorPaul Wahl

LayoutShaun Gibson

For advertising information, contact Vincent Laboy at 252-7099

or via email at [email protected]

Valley Health is a publication of the Montrose Daily Press. It publishes monthly on the first Friday.

If you have a health-related news tip, contact Paul Wahl, managing editor,

at [email protected].

a Publication of tHe Montrose Daily Press

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Hospital Happenings

Fundraising critical to careFrom city

to city and across the country in most rural communities, many nonprof-it hospitals are finding that their operat-ing margins are shrinking, which equates to less access to funds avail-able for capital expenditures.

They must develop new solutions for meeting their capital needs. For a growing number of hospitals, particularly nonprofit community hospitals, one answer to the chal-lenge has been found through phi-lanthropy. Philanthropy was once considered simply “nice to have,” but discussions regarding the role and strategic imperative of philan-thropy can now be heard regularly at both the administrative and board levels.

As a result, the industry is seeing a shift in its thinking — more hospi-tals are incorporating explicit ex-pectations of fundraising into their financial planning and consider it a “need to have” if they are to survive for generations to come.

On June 1, Montrose Memorial Hospital, which is organized as a 501 (c)3 nonprofit, opened its first Office of Philanthropy.

“The purpose of the office is to increase the flow of individual, com-munity, governmental and founda-tion philanthropic gifts and grants in order to aid the hospital in its quest for excellence in patient care,” said CEO Steve Hannah.

The Office of Philanthropy is directed by Jenni Sopsic whose focus will be raising funds specific to the capital needs at the hospital. In the past, we were fortunate to work closely with the San Juan Health-care Foundation, which graciously assisted with capital campaigns and other fundraising events.

Their mission of “improving the health and wellness of the commu-nity,” is broader than the mission of the hospital’s new Office of Philan-thropy, which will focus specifically on the needs of the hospital in order

to keep it strong and able to pur-chase the capital equipment neces-sary for meeting the community’s healthcare needs.

The hospital will focus on its specific capital funding needs while maintaining a collaborative relation-ship with the San Juan Healthcare Foundation.

As has been demonstrated in edu-cation, the arts, and local nonprofit focused foundations, donors are motivated by many factors, and each person has his or her own reason for becoming engaged with a certain organization.

People also have differing capaci-ties to give. For example, there is a belief that charitable bequests come only from the wealthy. Nothing is further from the truth. Through careful planning, anyone can pro-vide a measure of support that they are comfortable giving.

Many nonprofit hospitals have discovered that in addition to simply funding necessary improvements and operating expenses, dollars raised through philanthropy are an ideal way to fund quality focused and innovative programs and equip-ment.

Funding achieved through philan-thropy is not viewed as “patient care dollars” received for basic inpatient or outpatient services rendered, instead these dollars are generously given to the hospital, out of a sense of giving for the common good of the community, to allow the institu-tion to continue to provide the high-est quality of care.

In addition, although some philanthropic funds that are raised are earmarked for specific hospital initiatives, many dollars are rela-tively unencumbered and there-fore, can be used to fuel innovative programs or purchase equipment which will allow MMH to provide new or better services for the com-munity.

“We are excited about this new endeavor and look forward to what our future philanthropic gifts can do to enhance our excellent patient care,” said Hannah.

If you have question, or want more information, please call Jenni Sopsic at 970-252-2744.

Leann Tobin is the director of marketing and public relations for Montrose Memorial Hospital. l

Dear pharmacist

Help for Halitosis Starts with Diet and Teeth

This is embarrassing, but I have such bad breath that I can’t keep a girlfriend. Every time I kiss a woman, she seems to shy away from me or basically, end the kiss quickly. Is there some type of medicine or vitamin that will cure this?

Signed “Kiss of death, but handsome,” Dallas, Texas

Answer: I bet some of you are chuckling at this question. If you think you have fresh breath, try this trick and see: Lick your wrist, wait 10 seconds and smell it. Please do this discreetly, because the sight of you licking and sniffing your arm is about as sexy as John Travolta in “Hair-spray.” If it smells good, move in for the kiss with confidence. If not, give her a hug and call it a night.

I will assume you know that smoking or eating garlic and onions will cause bad breath, known more clinically as “hali-tosis.” I’m sorry to tell you, but there are no medications for bad breath either. One day, a drug company will advertise their ver-sion of “OraStench,” for minty-fresh breath. Unfortunately, you will still spend Saturday nights alone, because the side-effect is flatulence 😉

In order to improve your luck in the bedroom, we have to start in the kitchen. Stop cooking with so much animal fat, meat and dairy because these foods may be hard for you to digest. Eat more plant foods, like fruits and veggies and especially parsley. Plants contain chlorophyll, a dye that makes the plant leaves green. Chlorophyll is nature’s deodorizer. It freshens you from your mouth on down, includ-ing your liver, which is crucial. You can buy chlorophyll supple-ments, or try Sunfood Marine

phytoplankton supplements. You can also find inexpensive “green” drinks at any health food store, just mix the powder with water and drink. Another cool trick, drink peppermint tea every single day!

People with insufficient acid can’t break down their food prop-erly so it becomes putrid in your gut, emitting a foul-smelling gas which rises up (or down, heaven forbid). Acid- blocking drugs used for heartburn can cause low acid in the gut. So can a poor diet or medications because these destroy beneficial flora and gut integrity. Symptoms of low acid include hair loss, weak fingernails, indigestion, diarrhea, belching, flatulence and shockingly, heartburn! Digestive acid supplements are sold at health food stores. This is incredibly im-portant, get probiotics so you can restore beneficial flora in your gut. Consider digestive enzymes too.

Visit your dentist because cavi-ties, gum disease and dirty teeth will make you hoard malodorous bacteria in your mouth. Buy a tongue brush from the pharmacy and before your date, gargle with 1 teaspoonful baking soda mixed in a cup of water. You can also buy activated charcoal to temporarily absorb offensive odors, as in bad breath or gas.

Did You know? There has been a 500 percent increase in the death rate from medication errors made at home in the last 20 years.

Suzy Cohen has been a licensed pharmacist for 25 years and is a functional medicine practitioner for the last 15. She devotes time to educating people about the benefits of natural vitamins, herbs and minerals. In addition to writing a syndicated health column, “Dear Pharmacist,” Suzy Cohen is the author of many different books on natural health. l

In her book Kathryn Burke uses humor and resiliency to show how to be a care-giver. I must say, I wish something like her book had been available to me when I began a simi-

lar journey down a convoluted path.

In 2008 I made the decision that I had to quit my job, as the clini-cal director of a treatment foster care agency, to take care of my husband full-time. He was having some serious health issues associ-ated with a past history of smok-ing and basically not taking care of himself.

As part of my caregiving jour-ney I was responsible for taking care of all of his increasing physi-cal needs. He was not having fail-ing cognitive issues, but serious failing health. During this time we decided together that we should sell our home in Albuquerque, N.M., and move to a small South-ern California town so we could be near his brothers and sister for support.

It was becoming increasingly clear that I needed help in my caregiving journey. My husband was heavy, weighing in at more than 200 lbs. and I am small, weighing barely 125. He would fall and I couldn’t get him up off the floor. This was more than frustrat-ing, to say the least, and as a fledg-ling caregiver I didn’t know the resources out there; I was trying to do it all on my own. Thus the move — with the house still on the market — to the West Coast. Never mind two mortgages and no jobs.

Now, I’d grown up in California, so the trek wasn’t into the un-known and not so scary that way. I had a support system there for myself, but primarily in North-ern California where my elderly father lived and I had sisters.

Not really knowing what we were undertaking, I felt over-whelmed and scared. I was used to being the current bread-winner, not the nursemaid.

Packing up an entire house by myself and taking care of my husband was exhausting. As the move got down to the wire, I was feeling pretty helpless myself. Our grown son came down from Colorado to help and that eased things a bit.

But I found the stress I had was translating to my husband and his health became even more precari-ous. The long drive out to our new home absolutely took it’s toll on him. At the time I didn’t realize how much it had affected him.

Let me tell you, being a care-giver, full-time, even if it is your choice, isn’t for sissies. Burke’s book spares the gruesome details. Having a resource such as her book would have been a God-send at the time for me.

As it turned out, my story had a unexpected and tragic ending. One night, as I flopped down on the bed, exhausted from trying to unpack the still hordes of boxes at our new, little place, my husband called out for me from his office. I hadn’t yet gotten him into bed and he had suffered a massive stroke. Totally unexpected, not even on my radar.

It was not something I was prepared for on our journey, and then, just like that, it was over. He was gone and I was living in a strange place, alone.

You might say that should have been enough.

Oh, no. This caregiving thing is addictive I found. I went from my husband’s sudden death to Northern California to help take care of my dad, an aging WW II vet suffering from being, well, old. My sisters and I took turns, then, and my father soon slipped away from us at age 95, more than ready to go.

Now, Burke makes having a sense of humor paramount in her book. I certainly agree with her that it is much harder if you can’t find the joy in what you’ve been able to accomplish.

Having that knowledge, that you were there, you walked the walk and you kept your promises. That is everything. Totally empower-ing.

To me that is what helped me through this journey, that I dis-covered I had the courage and the willpower to do what I needed to do. That I basically kept my word.

For anyone facing such deci-sions, I would definitely say to you, it is worth it. You will find out things about yourself you didn’t know and feel stronger in the end. Having a sense of ac-complishment and peace that you actually did the right thing.

Just as Kathryn Burke is doing the right thing and giving others lessons on how to negotiate this path. This is a journey best not learned alone.

Gives us all something to think about.l

A person’s mind can play a large role in how quickly he or she is able to lose weight. Exercise and diet alone may not be enough, and positive thinking can provide the extra boost some people need. A Harvard study found that mind over matter may extend to weight loss as well. The study followed 84 cleaning women, half of whom were told that their physically de-manding jobs met the require-ments for exercise as set by the Surgeon General, while the other half weren’t given

any information about their activity level and calorie burn. After a month’s time, researchers discovered that the group of women who were told that their work activity was good for them reduced their body fat, waist-to-hip ratio and body mass index. These participants had not changed anything else about their daily exer-cise and eating habits. The other group of women who were given no positive rein-forcement did not lose any weight.l

3

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Carole Ann McKelveyMontrose Daily Press News Editor

Traversing the caregiver’s journey, a personal story

Did you know?

BY DIANNA BESHOARMONTROSE DAILY PRESS NEWS ASSISTANT

Off the coast of Greece, surrounded by the tranquil blue Mediterranean Sea, lies the nar-row and largest island of origin for the Mediter-ranean diet, Crete. In the ‘60s, researchers noted the healthy lifestyle and longevity of people living in Crete.

A meta-analysis of more than 1.5 million healthy adults, completed by the Mayo Clinic, concluded following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality and longevity. Further findings show reduced incidence of Parkinson’s and Alzheim-er’s diseases and lower incidences of cancer.

The Mediterranean diet meets Montrose offers a viable means of maintaining nourishment.

Registered dietician, Sarah Laidlaw, recom-mends a Mediterranean diet as the way people should be eating.

“The issue is not the foods we choose but the issue is how much we eat and how it’s pre-pared,” said Laidlaw.

The foods are prepared very simply using herbs and spices. Not fried.

“Take a sweet potato the size of a baseball. If you cut it up and cover it in oil and fry it, the calories are high,” reasons Laidlaw.

Saturated fats and hydrogenated oils (trans fats), both contributors to heart disease, should be avoided.

“Read food labels,” said Laidlaw.Maintaining a Mediterranean diet in Mon-

trose is “obtainable,” said Laidlaw.In addition to following the eight principles,

Laidlaw suggests “be active, drink plenty of water and an occasional glass of wine (your choice).”

Food can be prepared with minimal process-ing and enjoyed in a leisurely manner.l

4

The West Central Public Health Partnership (Montrose, Delta, Gunnison, Hinsdale, Ouray and San Miguel) is offering comprehensive well-water testing (a $1,000+ value) for FREE!

Homeowners whose primary source of drinking water is a private well and who volunteer for the free water testing sample will receive a sample kit and instructions.

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Child Support or Court a challenge?

Don’t understand the Child Support system?

Court system confusing or frustrating?

Struggling to keep up with Child Support and bills?

Not earning enough or not working?

Talk to the Non-Custodial Parent Coach

The Coach…. Meets with you 1-on-1 and listens Partners with you to work on your goal of being the best parent you can Helps you find answers for your Child Support and Court questions Connects you to parent and family resources Connects you to Employment resources

The Coach can also offer: Parenting education or referrals Resources to help strengthen your family’s financial situation or referrals Information on healthy relationships & referrals

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Working together to meet your obligations, so you can focus on what really matters

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Child Support Services 970-252-4200

FREE Well Water Testing!

To participate, please contact Delta County Health Department at 970-874-2165 or [email protected]

Mediterranean meet ’n’ greet

Eight steps to take when following the Mediterranean diet

1. Eat lots of fresh, seasonal and color-ful vegetables.

2. Reduce the amount of red meat each week. Consider a “meatless Monday” and add variety with other sources of protein, such as low fat dairy, chicken and fish.

3. Always eat breakfast. Start your day the fiber-rich foods way with fruit and whole grains. See B & B Smoothie recipe in June Valley Health, Montrose Daily Press.

4. Eat seafood twice a week: shellfish including mussels, oysters and clams have benefits for brain and heart health; herring, trout, sardines and salmon are rich in heart-healthy omega-3 fatty acids.

5. Schedule a vegetarian dinner at least once a week: bring in the beans with added flavorings and rice. Add your favor-ite vegetables.

6. Use and eat good fats contained in extra-virgin olive oil, almonds, walnuts, peanuts, sunflower seeds, olives and avocados.

7. Including some dairy products such as Greek and plain yogurt, and small amounts of a variety of cheeses go a long way to satisfying hunger and, if probi-otic, introducing good bacteria into your system.

8. Choose fresh fruit above other dessert options.

5

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Dementia Care – Validation Support Group Meets the 2nd Thursday of every month

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Bring your loved one and activities will be provided while we meet.

Our group is open to anyone wanting to learn more about dementia or Alzheimer’s disease,

caregivers taking care of a loved one at home, or friends and family members who want to lend extra help from time to time.

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I think I can sum up your diet issues with one word. Pinterest.

Pinterest is a social media thingy that allows people to ‘pin’ the stuff they are interested in… the population of Pinterest is 98 percent female, and 90 percent of their pins fall into two distinct catego-ries:

• Recipes for dark, decadent, choco-holics-dream, rich, super-indulgent, better-than-anything-ever-in-your-life cake.

• Dieting and workout advice.This is reality.

We all want to find the “sitting on the couch, watching Netfix and eating cookies diet.” For some reason this diet never catches on …

Or actually – it catches on, but the results are … questionable.

I thought I’d put together a list of books I’ve bought in the name of health and fitness.

We have Omnivore’s Dilemma … (It said we had to avoid corn … and any animal that ate corn … and anything made with corn syrup.)

I also have Wheat Belly … I think it’s clear what we avoid there. I have the Blue Zone diet, the Mediterranean diet, Ayurvedic diets and Daniel diets.

And fitness books: Born to Run, Supple Leop-ard, lots of Yoga books and honestly hundreds – hundreds of rock climbing books.

I should be an expert! Look at the education I have gained! But, all that reading and I’m not an expert. Lots of people are trying diets and finding they aren’t working. We are all highly educated un-experts.

Side note: If you Wikipedia Zooey Deschanel – I am not kidding – it says that she was allergic to eggs and dairy and wheat and was Vegan! Do you understand what that means? She could eat … like … air and water and carrots. It says she just recently had to abandon her diet because it wasn’t working out well.

You think? I may not have as healthy a diet as she does … but I think I might be a bit supe-rior in another area. (Wink wink.) Right? (Do you see what I did there? I’m implying that I’m smarter than her … it’s funny.)

So we should be vegetarian or vegan? I think if we did we’d need to eat a lot of grains – which are now terrible! We have now learned that those grains made us all fat - and sick - and according to the Paleo people who are vegan-

ish (but with yes to eating animals but no to peanuts) grains are a travesty unleashed upon mankind.

So no grains for Paleo’s and Atkin’s. But, yes grains to vegetarians and vegans but only for “good grains.”

But, what are the good grains? We know now that we shouldn’t eat wheat, or corn … so maybe rice? Rice! But not white rice! No white things!

White is bad! White potatoes, white rice, white bread …

white…What?Too soon? Are we still pretending?But, how are vegetarian diets supposed to

work if we aren’t eating any grains … especially processed ones? Everyone live on quinoa?

Makes the argument for being vegetarian difficult. I mean, it’s hard to not die if you’re a vegetarian who doesn’t eat grains.

Then others argue vegetarians are dead wrong! After all, the Tigers and Wolves and Sharks aren’t trying it out … and maybe Mother Nature understands the whole “circle of life - predator and prey” a bit better than we do.

Mufasa seemed to have it handled. Although Simba became some sort of insectitarian? Right?

Could we just take a moment and think of all the stinking kids movies premised on carni-vores becoming vegetarians? Finding Nemo – Shark tale – The Lion King – Madagascar … and 2 … and 3 … and the Christmas special… Zooto-

pia… I am sure I’ve forgotten some. I just can’t see how the carnivore becomes

vegetarian theme can go on any longer? Can the Mommies and Daddies of the planet unite and say we’d like the children’s movie producers to find a new theme?

… Finding Dory …Assuming Mufasa was right and all other

Disney and DreamWorks storylines are false, it may not be a terrible idea to assume that Mother Nature’s got the predator-prey thing going for a reason, and not fight nature quite so hard.

But, again … where would that leave us? Highly educated in a lot of great ideas … that don’t really work …

I don’t see that any one person has found the perfect diet. I think it’s likely because we are all so stinking drawn to the cookies and TV plan. It’s such a FUN plan!

I supposed – when it comes to diets – that’s the way it’s going to be. They suck, and they’re hard, and working out isn’t a lot of fun. But – being fit and healthy is worth the trouble. Kinda…

I’m going to go now – I need to Pin a recipe for a cake made with double the fat – triple the sugar and you substitute soda for the water! Don’t roll your eyes … it’s a thing.

Twyla Righter lives the distinguished drama of stay at home motherhood. Before taking on a career in motherhood she was a flight attendant with a history and poly-sci degree and minors in theology and religions. l

Pinterest and the problem with your diet

ON THE JOB TRAINING

TWYLA RIGHTER

What may be a surprise to many is the increasingly active movement for non-profit hospitals (60 percent of hos-pitals nationwide) to seek philanthropy as a way not only to maintain but to dramatically increase excellence in the treatments and programs that enhance patient care. Montrose Memorial Hos-pital (MMH) is a non-profit (501c3) rural hospital that is self-funded through hospital operations, private donations and grants, which allow the hospital to maintain independence and take care of whomever walks in its doors. Mon-trose Memorial Hospital also does not receive any tax funding to help run the organization.

“The hospital is fiscally sound and well operated,” said Steve Hannah, MHA, CEO, Montrose Memorial Hos-pital. “All excess revenue is reinvested back into the hospital. But to keep pace with the life-saving technology and in upgrading facilities that our commu-nity hospital needs in order to meet the healthcare needs can be daunting.”

Not surprisingly, 45 percent of US hos-pital Chief Financial Officers say they will rely on fundraising to help sup-port capital and programmatic future projects. As for nonprofit community hospitals like MMH, 80 percent cur-rently have philanthropic fundraising operations in place. That’s according Becker’s Hospital Review, May 2012.

6

Montrose Memorial Hospital’s Philanthropic Initiative: Strategic Move for a Healthier Future

USA Giving 2015 reached nearly $375 Billion “Those who don’t seek charitable donations for a living can usually be forgiven for one of the most common misperceptions in American philanthropy: that foundations and corporations represent the “big money” in nonprofit fundraising. They do not. Year after year, individuals in the U.S. are mainly responsible for contributing the steady 2 percent of GDP that constitutes giving in this country,” said Tom Watson in a Forbes article.

Who Gives?The most widely respected research on philanthropy in America comes

from the University Lilly Family School of Philanthropy, a research part-ner in the Giving USA analysis funded by the Giving USA Foundation funded by the members of The Giving Institute. The 2015 study, hot off the press, was released June 14, 2016.

28 | | Giving USA FoundationTM Giving USA 2016

2015 contributions: $373.25 billion by type of recipient organization (in billions of dollars – all figures are rounded)

Environment/ animals

To individuals $6.56 Unallocated

International affairs

$15.75

Arts, culture, and humanities

$17.07

$10.68 3%

4% 5%

2% $2.18 1%

Religion $119.30

Public-society benefit 7% $26.95

32%

Health 8% $29.81

Gifts to foundations

$42.26

11%

12%

15%

Education $57.48

Human services $45.21

27 | | Giving USA FoundationTM Giving USA 2016

2015 contributions: $373.25 billion by source of contributions (in billions of dollars – all figures are rounded)

Bequests $31.76

Corporations $18.45

5%

9%

Foundations $58.46

16%

71%

Individuals $264.58

Who Gets the Gifts?Giving to education, health, and environmental and animal welfare

organizations are vibrant but giving to religion remains securely in the front seat.

What is a Nonprofit Community Hospital?

COMMUNITY COMMITMENT: Nonprofit hospitals are required

to assess local healthcare needs and develop strategies to meet those needs. For-profits have no such requirement.

COMMUNITY INVESTMENT: Nonprofit hospitals are required

to invest all profits back into local healthcare. For-profits can share profits with their investors.

COMMUNITY GOVERNANCE: Nonprofit hospitals are gov-

erned by a board of directors. Usually they’re local people cho-sen for their commitment to the community. For-profit hospitals answer only to their shareholders – investors who generally don’t live nearby.

Because investors are in con-trol, for-profit hospitals respond more strongly to financial incen-tives – for example increasing profitable services like open-heart surgery and decreasing less profitable services like substance abuse clinics. For-profits are also more likely to close their doors under financial pressure.

ACCESS TO CAPITAL: Nonprofit hospitals can raise

money (for example to upgrade facilities) by having local govern-ments issue bonds on their behalf, then repaying those funds over time. For-profit hospitals raise capital from investors then share profits when the investments suc-ceed.

PAYING TAXES: Finally, nonprofit hospitals

aren’t required to pay property and income taxes. For-profits are.

Mr. Hannah has started or grown philanthropy programs at other rural hospitals before he came to Montrose Memorial. Hannah wants Montrose Memorial to be prepared for the future for healthcare here as well. Toward that end, Hannah has launched a philanthropic initiative that he, and local healthcare leaders believe will have a powerful impact on this region.

On June 1, MMH opened its first Office of Philan-thropy. The purpose of the office is to increase the flow of individual, community, governmental, and founda-tion philanthropic gifts to aid the hospital in its quest for excellence in patient care. The Office of Philanthropy is directed by Jenni Sopsic, former Executive Director of the Montrose Chamber of Commerce, who is working collaboratively with a newly hired grant writer and the hospital’s marketing team.

“For years I have had such a love of the greater Montrose region. Giving opens hearts and opens doors. For both the giver and the recipient, giving represents hope and the faith that progress and a brighter future are possible and I am excited to be part of this,” said Jenni Sopsic.

Dr. Michael Brezinsky, a local specialist in internal medicine who also serves as a director on the MMH board, believes the hospital’s philanthropic efforts will be a powerful tool for engaging with the community, “The better we connect with and care for our patients,” says Dr. Brezinsky, “the more ea-ger they will be to help fund healthcare excellence for the whole community.”

With more than 650 employ-ees, $40 million in salaries and benefits, and each dollar circulating two to three times locally, the Montrose Me-morial Hospital healthcare system has a major economic impact on the region. Also, when businesses and fami-lies consider relocating here, the quality of care at MMH exerts a strong pull.

Asked about the name of the office CEO Steve Hannah offered the following expla-nation: “Charity – that’s a gift of sympathy. You satisfy someone’s urgent need. But philanthropy – that’s a gift of strategy. By focusing on long-term, systemic needs, MMH donors will strengthen the whole community by strengthening their local healthcare system.” l

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51

Cooking with Paul

There have been some re-ally odd diets out there, dreamed up by folks who didn’t have much of an understand-ing of human nutrition.

“Eat this and you’ll lose weight …”

Sometimes that involved

special supplements that were ex-pensive and of dubious quality.

Do you remember the Grapefruit Diet? You could eat anything you wanted as long as it was grape-fruit. The theory was there was some sort of miraculous fat-burn-ing quality in grapefruit.

Turns out, science got the best of that one.

Then there was the Cabbage Soup Diet. You ate this specially concocted cabbage soup every day and that was pretty much it.

When this was popular, I actually made a batch of the soup. Turns out it was rather tasty, but the nu-tritional value was lacking. I added a few herbs and such to make it less bland.

Perhaps the weirdest was the Tapeworm Diet. You swallowed a capsule filled with tapeworm eggs, which hatched and grew inside you.

The idea was the tapeworm would eat the food before you could digest it. The problem, however, was that the human body requires food to live, and after a few people died, it went the way of five-cent cup of coffee. Thankfully.

Today there are lists online of diets numbering in the hundreds. But the bottom line is that you need to eat a healthy balance of foods, eat fewer calories than you burn and exercise regularly.

l The high-protein diets have taken over in the past few years. Atkins was popular for many years. Today Paleo is all the rage. The idea is that your body is much better situated to deal with protein than carbohydrates, so avoid them.

One of the fallouts from the high-protein diets has been the resurgence of broccoli and cauli-flower.

Both were once confined to the scarp heap of vegetables, spurned by the likes of U.S. Presidents and average folks. Suddenly and seem-ingly overnight, their fortunes changed.

Today both these somewhat stinky red-headed step children of the vegetable world are heralded as “super foods,” as if you expect a plate of broccoli pieces to be covered in a cape with a big red “S” on it.

Cauliflower is often served as a replacement for potatoes, for which high-protein purists seem to have a phobia.

It’s also used as a dip, and you can even turn it into pizza dough. Or so they say. I have never tried.

The basic recipe is dirt simple.Cook some cauliflower with

broth (I prefer vegetable broth although chicken broth is most often recommended). When it’s done (actually overdone) remove the cauliflower from the liquid and run it through your blender.

That’s pretty much it. The rest of the recipe is experimentation. But-ter is a common addition because it is pure protein and thus cannot hurt you in any way, according to the high-protein gurus. Same for cream. And cheese.

Unless you’re Scandinavian, cheese, butter and cream can only go so far in satisfying your innate need for flavoring.

You can add zest by tossing in some hot pepper flakes or cayenne pepper. Chives work well, or you can use garlic, curry powder or tumeric. Chopped nuts of almost any variety can work.

Use your imagination. If you want a slightly more

unique and a bit more hearty taste, you can grill the cauliflower. I have found that more cauliflower ends up down with the charcoal than on a plate unless you use some sort of pan or wire container.

Use olive oil to keep the cau-liflower from burning. Over a medium heat, grill two to three minutes per side. Burned cauli-flower smells and tastes awful so use a bit of caution.

If your grilling experience is limited to large hunks of red meat, try roasting your cauli-flower on a cookies sheet in a hot oven.

You can roast broccoli in the same fashion or use a more tradi-tional cooking method. Broccoli does well in the microwave in a steamed setting. Again, don’t overcook it. It turns mushy rather quickly.

Although I can tolerate broccoli, I think it is best utilized in salad and always with some crumbled bacon.

Paul Wahl is the Managing Editor at the Montrose Daily Press.l

High-protein diets have raised broccoli and cauliflower to new heights

Paul WahlMontrose Daily Press Managing Editor

Here’s a really simple broccoli salad recipe. It’s roots are from a recipe in Trisha Year-wood’s collection. Red onions are great for this purpose. I substitute craisins for raisins most of the time. The dried cranberries have more zing and flavor.

INGREDIENTS8 ounces bacon, cut into small pieces,

friend and drained5 cups broccoli florets1 cup mayonnaise1/4 chopped onion1/4 cup sugar3/4 cup raisins1/2 cup sunflower kernels

INSTRUCTIONSBoil the broccoli until it is bright green – about three minutes.

Drain and run under cold water to stop the cooking process. If flo-rets are larger, chop them into smaller pieces. Cool the broccoli to at least room temperature.

In a mixing bowl, combine the mayo, onion, sugar and raisins. Toss the broccoli in the mixture. Just before serving, toss on the sunflower and bacon pieces.

And, of course, you can prepare something that has both broccoli and cauliflower. Having lived for nearly 20 years in Minnesota, cas-seroles — or hot dishes as they are called — have become a part of my heritage. Vidalia or other sweet onions work best in casseroles I have found. If you don’t want to mess with the croutons, use pre-

pared bread crumbs. Same difference.

INGREDIENTS2 cups broccoli crowns2 cups cauliflower florettes2 eggs1/2 cup mayonnaise1/2 cup chopped onion1 cup shredded cheddar cheese, divided1/2 cup butter melted1 15-oz. pkg. seasoned salad croutons, rushed

InstructionsPreheat oven to 350 degrees. Put broccoli and cauliflower in

separate saucepans and pour enough water into the saucepans to cover the vegetables completely; bring each to a boil and cook until tender, 3 to 4 minutes. Drain each and mix in a 11x7-inch baking dish.

Beat eggs in a bowl until creamy. Mix mayonnaise, onion and 1/2 cup Cheddar cheese into the eggs; pour over the vegetables. Pour melted butter over the broccoli mixture and top with the remaining Cheddar cheese. Sprinkle croutons over the entire dish.

Bake in preheated oven until browned and bubbling, about 40 minutes.

Broccoli Salad

Green and White Casserole

Hunger can be a difficult hurdle to clear for people looking to lose weight. While nutri-tious foods don’t lack for taste, many people adapting to new diets featuring healthy, low-calorie foods find themselves still hungry af-ter meals, making it difficult for them to stay the course and reach their weight-loss goals.

Some low-calorie foods may contribute to hunger pangs, but there are many foods that satisfy hunger despite their low calorie count.

• Baked potatoes: Potatoes might be high in carbohydrates, but they also are loaded with nutrients and antioxidants that can boost the immune system. Baked potatoes also provide a powerful punch of potassium, which can help men and women better control their blood pressure. That’s especially ben-eficial to overweight or obese men and women who are already dealing with high blood pressure. Baked potatoes also can make men and women feel full, which should help low-calorie devotees avoid overeating.

• Eggs: The reputation of eggs tends to change every few years, and much of that can no doubt be attributed to misinformation about this low-calorie breakfast staple. Eggs are a great source of complete protein, and that protein contributes to feelings of fullness. Ac-cording to the Academy of Nutrition and Dietetics, eggs contain all nine essential amino acids that, upon being digested, release hormones that sup-press appetite.

• Greek yogurt: Greek yogurt is another excellent and low-calorie source of protein, offering roughly twice as much protein as regular yogurt. Greek yogurt also is an excellent source of calcium,

potassium, zinc, and vitamins B6 and B12. But Greek yogurt also contributes to feelings of fullness, as a study from the Nestlé Nutrition Institute found that consuming proteins found in dairy products increases satiety.

• Oatmeal: While many people may only eat oatmeal when fighting a cold, this high-fiber and low-calorie breakfast alternative can be enjoyed year-round, helping to fight feelings of hunger all along. According to the Dairy Coun-cil of California©, oatmeal contains soluble fiber that stays in the stomach for long periods of time. That contrib-utes to feelings of fullness and may just decrease mid-morning hunger pangs. The soluble fiber in oatmeal can also decrease low-density lipoprotein cholesterol, which is often referred to as “bad cholesterol.”

• Apple: Apples are another low-calorie source of soluble fiber, and apples also are a good source of vitamin C, which can boost the immune system. But apples are more than just a low-calorie food that contributes to feelings of fullness. Finnish researchers who studied dietary data of more than 9,200 men and women found that those who ate apples frequently had lower risk of stroke than those who did not eat apples. That could be attributable to the effect of soluble fiber on LDL cho-lesterol as well as the effects of the an-tioxidant compounds found in apples.

Hunger pangs have derailed many a low-cal-orie diet. But there are plenty of low-calorie foods that also satisfy hunger and reduce the likelihood of overeating.

Story courtesy of Metro Creative Connection. l

8

How to overcome common roadblocks to weight loss

Low-calorie foods that still fill you up

Diet, exercise and maintaining a healthy weight are essential elements of a healthy lifestyle. Adapt-ing to a new diet and embracing a new exercise regimen requires a strong commitment, but so, too, does maintaining a healthy weight once those pounds have been shed.

Losing weight can be difficult, and many people who set out to shed a few extra pounds encounter a handful of common obstacles along the way. These roadblocks do not disappear once weight has been lost, which only highlights the long-term approach men and women must take as they look to lose weight and keep pounds off for the long haul. The following are a handful of obstacles men and women may face as they look to lose weight and keep weight off for years to come.

SNACKSSnacking is perhaps the biggest obstacle to

weight loss many men and women will face. Choos-ing the wrong snacks can compromise your efforts to lose weight, but the right snacks can provide energy boosts without negatively impacting your waistline. Rather than high-calorie snacks that of-fer little nutritional value, choose low-calorie alter-natives. For example, instead of fried tortilla chips, opt for reduced-sodium baked chips instead. In lieu of ice cream on a warm afternoon, choose low-fat yogurt, which can be just as refreshing without all those empty calories.

RESTAURANTSDining out is another potential obstacle for men

and women trying to lose weight. Avoid buffet-style restaurants or those establishments you know serve especially large portions. When dining out, ask to swap high-calorie side dishes with vegetables when possible, and choose nutritional, low-calorie entrées that won’t compromise the hard work you put in all week eating at home.

BUSY SCHEDULESOne common obstacle that compromises even

the most dedicated weight loss efforts is a hectic schedule. Commitments to career and family can make it easy to veer off course with regard to diet. Planning is often an effective way to overcome a hectic schedule. Plan meals in advance so you are not tempted to order takeout or delivery after a long day at the office. Use weekends to schedule and plan your weeknight meals, preparing meals in advance when possible and using a slow cooker so your meals are cooking while you’re at the office and ready to eat the moment you arrive home at night.

SETBACKSSetbacks are another common obstacle that can

threaten weight loss goals. Everyone experiences a setback or two as they attempt to lose weight and keep that weight off. Don’t allow such setbacks to derail your weight loss efforts, and don’t beat yourself up when a setback occurs. Respond by re-dedicating yourself to your weight loss efforts, and before you know it, you will be back on track.

Men and women can expect to face some common obstacles as they attempt to lose weight. Anticipat-ing those obstacles is a great way to ensure they don’t derail your weight loss efforts.

Story courtesy of Metro Creative Connection. l

valley health july 2016

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