The Five Basics of a Healthy Diet

Often, people ask me if I might help them shop for groceries. It seems that they believe I must know some secret for making quick and efficient work of this chore.

Well, perhaps I do.

Over 20 years ago I was diagnosed with systemic lupus erythematosus, or SLE - commonly referred to as just "lupus." Through trial and error I found a few keys to making life easier. One of these was a diet based on these five basic ideas:

1. Simple
2. Fresh
3. Local
4. Organic
5. Varied

You can remember them by looking at your hand, where it just so happens that there are five fingers - one for each basic idea.

Cool, huh?

These five keys do simplify grocery shopping, meal planning, and food preparation a great deal. Choices that aren't so good for you are immediately eliminated by keeping them in mind.

Each key can be further described as follows:

Simple
In its most basic terms, simple means as few ingredients as possible. It is the first tenet of a basic lifestyle and diet. For instance, when you take a look at the ingredient list printed on a container of food - a loaf of bread, a can of soup, a box of cereal, you should be able to cover it lengthwise with one finger. If a few words or lines of text peek out below that finger, put it back. It isn't simple. Too many ingredients mean food additives and things that aren't really food. You don't need that stuff in your life.
Simple means basic, plain vegetables, fruits, meats, and grains. You can combine them in your kitchen. If you decide to purchase something someone else has made, keep that simple rule in mind. Their list of ingredients shouldn't be any longer than it would be if you'd made it yourself.

Fresh
Not canned, frozen, pickled, dried, or otherwise preserved. Eat predominantly fresh foods every day. Use preserved foods sparingly. Preserving food is sometimes necessary, but be mindful that it introduces extra ingredients (see "simple") such as salt, flavorings, sugar, and other things you don't want too much of. If you want to preserve foods you can do it yourself. Make your own jams, bread, yogurt, chili beans, pizza, cookies, meat loaf, pudding. You'll know what's in it, and you don't have to worry about things you can't pronounce cluttering up your intestines and causing all sorts of unpleasantness.

Local
The closer something is to your table, the less likely it is to have additives and other questionable unpleasantness like extra sugar, salt, and preservatives. Local means the farmer just outside of town, the dairy up the road, catfish from the river. If you're eating foods from your neighborhood you're going to be more aware of things that might affect your health. Local means fresh, simple, and varied. Local also means fewer environmental impacts in getting that food to you. And that's always a bargain.

Organic
One day, we'll all eat this way. Pesticides, herbicides, feedlots and unnecessary pharmaceuticals in our foods cost more and drive up the cost of production. Don't reward bad behavior. Remember, eating organic means you're putting less questionable things in your body. It's better for the earth -- better for our streams, soils, and the air we breathe. But do your research - make sure the company behind the label is reputable and isn't just "greenwashing."

Varied
If we go by what's in season not only will we be eating the freshest, healthiest food, but we're assured of a constantly changing variety. Sure, you may go on a binge and want to eat peanut butter for lunch three days in a row, or a week's worth of salads, but normally you won't want to press it beyond that. A varied diet means plenty of choices in color and texture; it means meats and potatoes, soups and sandwiches, nuts, fruits and cheeses. It means raw and cooked, bland and spicy. Use herbs, vinegars, piquant vegetables, peppery spices and creamy milks to add interest and nutrition when you prepare meals. Variety also means don't do it all yourself. Ask for help - children and those who might not normally be found in the kitchen will enjoy meals they helped bring to fruition.

A few final thoughts - 
Given a choice between an organic vegetable shipped across the country and a local but conventional one - choose the local. Many local farms actually use a minimum of artificial pesticides and additives, but haven't been certified because of the cost of the labeling. Bottom line - know where your food comes from. Make sure the actual cost of the food is reflected in your choices. "Cheap" is rarely better, and almost always doesn't take into account the cost to the earth or society. Which means - we'll be paying for it in the long run.

Good food is like medicine. It's an investment in your health. Choose wisely, and you'll reap the rewards of your wisdom!

Sunday Night Dinner

The cold wet wraps around the house like a blanket. Nestled inside we are warm as toast, about to tuck into a simple dinner of soup and muffins.

Sweet Potato Muffins

Simply replace the banana in a banana muffin recipe with an equal amount of mashed, cooked sweet potato. Delish!

Split-Pea Soup with Rice and Carrots




To six cups chicken stock add 2 c. dried peas, 1 c. rice, 3 carrots (sliced), 1/2 c. chopped onion. Heat thoroughly over medium heat, stirring occasionally to keep from sticking, for about 45 minutes. Salt and pepper to taste. Serve immediately.

Love is Not Love

Let me not to the marriage of true minds

Admit impediments.  Love is not love
Which alters when it alteration finds,
Or bends with the remover to remove:
O no! it is an ever-fixed mark
That looks on tempests and is never shaken;
It is the star to every wandering bark,
Whose worth's unknown, although his height be taken.
Love's not Time's fool, though rosy lips and cheeks
Within his bending sickle's compass come:
Love alters not with his brief hours and weeks,
But bears it out even to the edge of doom.
   If this be error and upon me proved,
   I never writ, nor no man ever loved. 

--Shakespeare, Sonnet 116

'Nuf said.  Carry on.

Comfort Food

Chardin, Grace Before a Meal

Looks like more rain is heading this way; the view outside is dank and drippy.  True to form I want to head to the kitchen to put something together that tastes good, is easy to prepare, and brings a satisfied warmth to the bellies in my house.

Here are a few of our favorites.

Bubble & Squeak

`Now, cheer up, Toad,' she said, coaxingly, on entering, `and sit up and dry your eyes and be a sensible animal. And do try and eat a bit of dinner. See, I've brought you some of mine, hot from the oven!'    

It was bubble-and-squeak, between two plates, and its fragrance filled the narrow cell. ..and Toad, between his sobs, sniffed and reflected, and gradually began to think new and inspiring thoughts: of chivalry, and poetry, and deeds still to be done; of broad meadows, and cattle browsing in them, raked by sun and wind; of kitchen-gardens, and straight herb-borders, and warm snap-dragon beset by bees; and of the comforting clink of dishes set down on the table at Toad Hall...   

Bubble and Squeak has a somewhat negligible reputation amongst foodies, which must be due to the fact that traditionally it was made up of leftover mashed potatoes and old cabbage boiled down in a pot to muculent ignominy.  We've made our version of delectably seasoned Virginia pork sausage, fresh cabbage, and new potatoes.  Quite the rainy day fare!

Take half a head of fresh green cabbage, wash thoroughly, and slice into 1/2" thick sections, chopping these in half again, and set aside in a bowl into which you've poured about 1 c. ice-cold water.  Wash and cube about 4 medium russet potatoes, leaving skins on, into pieces 3/4" - 1" in diameter.  Brown 1 lb. local sausage (Valleydale, Weinberg's, Neese's are all good choices, depending upon where you live) in a large skillet until down, lift out and let drain; pour off most of the sausage grease from pan, leaving crisp drippings.  Place the cubed potatoes in the skillet with 1 tbsp. unsalted butter and 1/4 c. water, cover and cook over medium low heat 15 minutes.  Add sausage and cabbage, layering over potatoes, cover again and steam about 10 more minutes just until cabbage is lightly done.  With spatula, lift and turn over the mixture to blend, cover tightly and remove from heat and let sit about 10 more minutes.  Serve with piping hot biscuits and butter or cornbread.  So good.


Shrimp & Grits
Nathalie Dupree, Charleston chef and former SC Senatorial candidate, has written an entire cookbook on this delectable concoction.  Being from Virginia, I'd never heard of it until I moved to South Carolina.  After my first bite I honestly wondered how I'd actually lived up to that point.  Never fails to lift my spirits, no matter how bummed I may be or how difficult the day has been.  Pure heaven defined in a china bowl.  Serve with green salad and hot tea.

Cook grits according to package directions using milk instead of water for a creamy consistency (Generally, measure 1-1/4 c. grits to about 4 c. milk, heat slowly on medium-low heat, add 1 tbsp. butter and 1 tsp. salt, stirring often until mixture is thoroughly cooked and thickened but not lumpy.  Keep covered.  Takes about 20-25 minutes). 
While grits are cooking, brown 3 - 4 slices fresh bacon on both sides, remove, drain, crumble, set aside, reserving pan drippings.  Add a bit of olive oil if necessary to make about 1/3 c. total in pan.  Wash, peel, de-vein about 1-1/4 lb. fresh medium-sized shrimp and remove tails.  Place shrimp in pan on medium heat, turning quickly but gently with spatula as the shrimp heat thoroughly, and as they are finishing, replace crumbled bacon in pan and lower heat.  Add a splash of white wine or apple juice, 1 tbsp fresh chives, 1 clove fresh minced garlic, fresh ground black pepper, dash tabasco or other flavorful hot pepper sauce to taste.  Cover and remove from heat, let this mixture sit for about 3-5 minutes so that the flavors continue to meld.  Serve up grits in large round cream soup dish with shrimp mixture ladled over the top.  Serves 4-5 admirably.


Bean & Bacon Soup

A childhood favorite.  Great with a grilled cheese sandwich and a nice dill pickle or two.  Using freshly dried herbs gives this a monumental flavor that will bring them back for second helpings every time.

1 lb. pkg. Navy or Great Northern Beans, washed & drained
1/2 lb. smoky sliced bacon strips, cooked according to package
2-3 medium carrots, peeled & chopped
1 small white or yellow onion, minced and cooked in bacon drippings until clear, drain and set aside
1 8 oz. can tomato paste
6-8 c. water
2 cloves garlic, peeled & minced
1/2 tsp ground sage
1/2 tsp ground thyme
1 tsp snipped rosemary
dash turmeric, ground black pepper, salt to taste

Cook beans according to package directions in large soup pot or dutch oven until tender.  Add cooked bacon, crumbled, along with about 2 tbsp pan drippings from bacon, and mix thoroughly to distribute.  Add carrots, cooked onion, tomato paste, water to desired consistency, and seasonings.  Cover and cook thoroughly on medium-low heat for about an hour.  Serves 10-12.

A Taste of Things to Come

No words. What do you say to this?

Tell you what. SAY nothing. DO SOMETHING.

JOIN an organization whose mission is to keep farming REAL.

BUY 5 pounds worth of UnCheese

SPREAD THE WORD. GO.

SUPPORT Real Agriculture. It's only your health at stake.

Humility and a Secure Future

Reading "God Never Blinks." Regina Brett has so much to offer to a world down on its luck, seemingly running out of time, with so much to worry about. With plans scattered like so many specks of dust to places invisible, it's much too easy to forget our basis for faith, and how to reach out and hold on to what has kept us going in the past. Taking one more step forward sometimes feels too damned hard, and hardly worth it. After all, why wake up to one more day of struggle? Isn't it better to just roll over and hit the snooze button? "Forget about life for awhile"?

Why yes, actually. Sometimes that's exactly what we should do.



Life of Agony reminds us exactly what it's like to be worn out and in dire need of escape, maybe with a bit more of an edge than Billy Joel did, but the message is the same. Sometimes we do need to just get it all out in order to forget how bad it all is. And that's okay. But after that, there's something else that's the spiritual and emotional equivalent of clearing the air so we can breathe again.

It's called forgiveness.

Ms. Brett has a bumper sticker that says, "God Bless the Whole World. No Exceptions." She goes on to tell us "Forgive Everybody Everything." I can vouch for the goodness in that. There is nothing anyone's done to me that's worth the spiritual and emotional turmoil of holding a grudge. Nobody's worth eating up my liver over. Nobody gets to be that powerful over me and my life, and as far as I know, nobody really wants to be.

This is not to say nobody's mistreated me. Far from it. Like a lot of people, I'm one of the "walking wounded." But you know what? That just means I've learned a few things. It doesn't mean anyone owes me anything. That honor belongs to - you guessed it - just me.

For about five minutes, it does me good to get angry and rant and spout out all the venom and bile that some peoples' actions incite. But after that, it's good to just put all that away and move on, looking around to see the good things that are still surrounding my world and reminding me that it's never too late to put down that burden and step forward into the light. In fact, if I don't, it's just going to get heavier and heavier the longer I forget to do so.

"Forgiveness is giving up all hope of a better past. At first that sounds harsh, but once you let go of what you wanted the past to be, you can start changing the present and create a better future," Ms. Brett writes in Lesson 28. Well, duh. Why didn't I figure that out already? Sometimes we need people to point out the obvious, so we can clear the smudges from our eyes and actually see what we're looking at. You can't move beyond something, or stop being a victim, until you stop calling yourself a loser, and take back your own power over situations. Forgive, and then forget. Choose life, and remove yourself from that pain. Put it down. Let it go.

Here's a gem of real value, and I'm putting it here where I'll remember to come back and read it from time to time:

Humility is perpetual quietness of heart.
It is to have no trouble.
It is never to be fretted or vexed, irritable or sore; to wonder at nothing that is done to me, to feel nothing done against me.
It is to be at rest when nobody praises me, and when I am blamed or despised, it is to have a blessed home in myself where I can go in and shut the door and kneel to my Father in secret and be at peace, as in a deep sea of calmness, when all around and about is seeming trouble.
--Dr. Bob, co-founder of AA and the Twelve-Step Program

Well then. Today is my lucky day. Yours, too! Go out there and forgive somebody. And then treat yourself to a big slice of that pie called Life. There's very little you can do that will more strongly ensure control of your own destiny. And what's more secure than that?

"That Day is Coming"

Awhile back I found this article fascinating and thought-provoking. It doesn't actually even have a title, but it attends to the subject of out-or-not-out gay actors with sobering insight.

Gay Actors in the Film Industry - A History Lesson

After you've read that, hop on over to the LA Weekly News and read this amazing interview and article with Hollywood publicist Howard Bragman, who assists gay performers who want to come out to do so in a sane and effective way.

The Secret Lives of Queer Leading Men

Quote from the article:
The publicist hasn’t brought out an A-list, gay male actor — yet. But Bragman says that day is coming, and after the first superstar decides to reveal himself, a fundamental shift in American acceptance of gay leading men may not be far behind. He’s currently working with a famous musician who’s still closeted from the public, but who will come out next year. And the manager of one major movie star approached Bragman a year ago and asked about his client’s possibly going public, but the actor still refuses to pull the trigger.

“I felt a little frustrated with that superstar,” Bragman says in reflection, “because it had to be ‘handled.’ ”

I have a lot to think about these days. Seriously, there has to be a way to engender support for honesty. There just has to.

I hope you all are well and happy out there. Think about this with me, won't you?

finding peace amid rapidly truncating options

Hanging out on the porch with oldest daughter Rachael, June 2007

...in other words, watching your big fat world shrink. there is a parallel for what has happened in my own life over the past few years or so and what is happening in the world at large. this is so often the case that i have ceased to wonder at it, and only rarely stop to comment on the phenomenon.

the health is not good. it is a result of long ago choices that were ill-conceived and momentarily self-serving. while the popular culture of my youth espoused chemical pleasures and lack of remorse, my own experience was a grueling dedication to succeed physically and mentally but with no more thought than anyone of what might be happening within my own body, that would later require a reckoning.

the same might be said of our earth. long ago, or maybe not so long ago, the world began spinning on its axis at a much faster rate. or so it seemed. we reached out across miles of wilderness to grasp at whatever we wanted. if we saw it we calculated its effect on us and made the decision to go after profit as a matter of course. we did not stop to visit other options. profit equalled progress. students of history and social systems foretold the nasty outcomes and estimated the length of time we had left to adjust our behavior to avoid them. we as a society of individuals largely ignored them, save for a few feel-good celebrations of our existence and the good of sharing the seemingly unstoppable wealth here on dear mother earth.


Delivering a water quality report to Rural Water Board Members, Barbour County, Alabama, 1987. At the time weighing about 90 lbs., funny how piling on the layers of clothing hides that so well... typical trick of the anorexic, along with wearing things that fit too loosely.

it does not matter that those of us who were aware of impending climate and societal changes that would be brought about by over-reaching on so many levels knew they were coming and tried to do something about that. we will reap what we all have sown. and that's ok in my book. it is fine to be challenged, perhaps especially by ourselves. we who foretold --if we were all that smart --should be out in the forefront, continuing to feed back to those who struggle to understand just how we are supposed to continue to function in the face of a shrinking planet's growth pains the hows and wherefores of our continued existence. we should not cease to be scientists just because it's starting to get downright wicked and hot up there in the crow's nest, and because the mists of doubt and distaste that are rolling in obscure the horizon that was clear not so very long ago. we now see what we foresaw --what makes that so difficult to discern? we must now see beyond that horizon, and press on to the future that awaits.

i welcome that extreme of categorical oblivion. it is true that some of us see bliss in the hardest press of faith. to us the journey is the most pleasant option --to hell with the outcomes. when we find ourselves struggling with the present, we know that if we look up and outward, we will find the present disintegrating and our future ahead of us once more. continued effort will only yield a difference. it is up to us to choose whether to press on, or to succomb to our own ineptitude and lack of vision.

to apply this to myself is my own personal challenge. the damage wrought in youth by ignorance and inattention to my health at times just kicks my ass. lupus is a disintegrating disease. i refuse to acknowledge the damage without a hefty dose of envisioning renewal. that philosophy is largely what has kept me going forward... and has kept me largely able to deal with this drug-free. the time may soon come when i will have to consider those options. i am searching for ways to continue to avoid them, and am presently considering a somewhat radical change in my activity pattern.
Age 26, 87 lbs. and hanging over the edge. Note the loose-fitting clothing trick.

so for now, more palatable to me than drugs is facing my propensity to overdo and undereat. for the past ten years i have avoided strenuous exercise because of the rush of adrenaline and appetite suppression that accompanies it. i know these are learned psychological reactions, not normal ones, but apparently these do not go away even after years of therapy and healthy eating. in past years whenever i have picked up ballet and modern dance exercise the weight always plummets. this was the trick i used in youth that kept me hovering between 88 and 93 lbs until i was over 30. and my doctors eventually convinced me that "you can kill yourself alot quicker by not eating than by overeating. you need to get used to what you consider fat --and embrace it." so i did, so that hopefully my children would still have a mother when they graduated from college. i haven't weighed myself in over a decade, since i threw away the scales. and my husband, the gourmet, assures that i eat wholesome, regular meals regularly, watching constantly for signs of avoidance like ribs and hip bones that look more like sticks and plowshares than the inner supports for a human being. with his help i have been able to survive and care for my children.

Precious moments

but i am heavier and softer than i can possibly stand --even with all the mental tricks I can utilize --or can reconcile even given my warped sense of what is and is not "fat," and i believe the stress on my legs and the circulation problems that are being exhibited must be aggravated by the extra weight and lack of muscle tone. ok, we are probably talking about less than 10 pounds here. to some that is laughable. but i am a tiny person, and the niggling suspicion driven by daily pain is, shouldn't i do something? and perhaps it isn't the weight so much as the tone. my arms feel like pudding, my legs are starting to look like my 75-year-old mother's --fine for her, untenable for me. surely a moderate amount of exercise, beyond the walking and stretching that i allow myself to do, would help. so the question now is, how to find middle ground? it is easier to understand how to solve the world's consumption problems than my own. i find i have no knowledge whatsoever of what constitutes middle ground in an exercise regimen. this is exacerbated by the fact that when i work out, i have no sense of time or stress. i am carried aloft by the chemicals my own body generates that are akin to a dose of methamphetamine for an addict. i know when that happens i will swallow it whole and press on until i can feel nothing but the light and air that surrounds me. and so it is only afterwards that i may realize i went too far, and by then the damage has been done. this happened so much in the past that i can ill afford to do any more damage, and so i stopped exercising, rather than collapse one day before my kids were grown and still needed me.
Dance class, 1983.

so my prayer today is for middle ground. i don't believe this is the answer for the earth --i believe that concerted effort toward conservation and cutting back on economic fortitude is the only thing that will stem the tide of environmental backlash. but i could be wrong... in that, too, the answer may be "everything in moderation," as it seems to be in my own life, and so often is the case. then again, the answer could be in the definition of what constitutes "middle ground." perhaps that might be found by looking at the earth overall --in which case, extreme measures should still be taken by the most developed countries, so that the overall result the world over is moderation, buffering, slowing down to a less dizzying pattern of growth, renewal, and faith in the future --reaching toward the light, yet never losing conscious contact with our feet upon the ground.

lawn no more

This past April, I had a similar epiphany to the one expressed by this writer:

The Lawn Racket, by Stan Cox

In the theme of keeping wildness, I neglected to do what my next-door and across-the-street neighbors were doing, namely going out every two days and running the noisy lawnmower, at times with dust flying in their wake. I wish they realized just how stupid they looked. Maybe it was in protest, maybe I just got fed up with the price of gasoline, maybe I decided it was high time I put theory into practice, but I refused to mow the lawn to shreds with a noisy, wasteful gas-powered engine. Instead, I went out and got a scythe. I go out about once a week or so and work for about 2 hours, sometimes I do it for a few days in a row, as I feel like it. I am not committed to making the lawn look manicured, just keeping the weeds at bay --and weeds, in my book, are not necessarily a bad thing if they have flowers and don't make me sneeze! Sometimes I pull out the reel mower if I'm feeling especially neat and orderly, but honestly, the yard looks happier, and I am proud to say not one molecule of gasoline exhaust has littered the air about the place this year.

Several summer months later, my upper arms are less flabby, my waist continues whittled, and I do not contribute to the unnecessary noise of the neighborhood. Much to be desired in the rural countryside, where bluebirds, warblers, and wrens flit in the trees and the sigh of the wind is music to the ears.