Double Chocolate Pudding Pie

I made pie for our condo game night party. My inspiration was the fruit kool-aid cool whip pie. Then my penchant for chocolate sent me to the chocolate pie recipes from the New York Times Cook Book and Epicurious for more inspiration. Somehow the lime kool-aid wasn’t exciting my fancy.

Best Pie Ever!

While I wasn’t about to do the double boiler chocolate and cream pudding thing for the pies baked from scratch, the spices in these recipes intrigued me. I also thought 0% fat Greek yogurt rather than skim milk for the instant pudding mix I had would be a healthy way to get extra protein into the dessert. If a little chocolate is good, more chocolate is better, I always say. I added 3 T cocoa and 1 tsp cinnamon plus 1/2 cup of coffee leftover from the morning to the mix. I had everything on hand but the crust and the cool whip or heavy cream, so I made a jaunt to Kroger. The cool whip was going to take too long to thaw, so I bought whipping cream, even though I don’t have a hand mixer.

Once I got home, I realized I was tired from the heat and the antibiotics I’m on weren’t helping me. But I had a party at the condo, and I wanted to be out and about, at least for a little while. So there I am, mixing all these ingredients with a fork in a large mixing bowl. Then I set it inside the refrigerator while i worked on the whipped topping. By this time, a tall glass of cold water with lemon slices and the air conditioning was reviving me.

Ingredients:
44 grams Chocolate fudge SF FF jello instant pudding or 1 box total
3 tbsp Hershey’s Cocoa 100% cacao Special Dark
0.5 serving 1 cup decaf coffee or 1/2 cup total
1 tsp Cinnamon, ground
8 oz Fage – 0%, plain (8oz) Greek yogurt

This was the easy part.

Whipped topping:
Whipping the cream might have gone as planned if I’d actually used the heavy cream I just purchased, but no—I left this in the plastic sack and used half and half instead. Perhaps I wasn’t as completely revived as I thought I was! About 10 minutes of hand whisking got the cream to soft peaks, and I slowly added 1 tsp vanilla extract and 1/4 cup Splenda to it. Then I whisked some more and gave up. I decided it would pass muster after a time in the freezer.

Ingredients:
16 tbsp KROGER half & half or 1 cup
1 tsp Vanilla Extract
12 tsp Splenda or 1/4 cup

Beat cream liquid until soft peaks form, then add slowly the vanilla and Splenda. Continue beating until combined. Fold cream mixture into the chocolate mix. If you use the half and half, you’ll never get stiff peaks. Don’t over-beat the heavy cream or you’ll get butter.

Ingredients:
168 grams Kroger chocolate graham pie crust or 1 whole pie crust
1 ounce of pecan halves

Once I folded the vanilla cream mix into the chocolate mix, I poured all of it into the crust, smoothed the top with the back of a spoon, and set the pie inside the ice box. I set the ounce of pecan halves around the edge to make it pretty. Ninety minutes later, it wasn’t set stiff enough for me, so I put it into the freezer for 20 minutes. This firmed it up fine.

You can make whipped cream even without a hand mixer or electric beater.
Use a well chilled glass or metal bowl much larger than one cup. If you use real heavy whipping cream, you’ll get the stiff peaks. Half and half doesn’t have enough fat to make that happen even if you whisk or beat all day long. Note the difference in calories, fat grams and cholesterol in the nutrition photos. If you’ve been on a lower fat meal plan for a while, the half and half is mighty rich tasting. You can make this pie both ways and see for yourself.

Nutritional Comparison of Half and Half vs. Heavy Cream Recipe

FINAL NOTES:
The chocolate pie was a hit, mostly because of the hints of coffee and cinnamon, but also because the tart Greek yogurt balances out the rich cream. It was also easy to make, and I was glad it was a forgiving recipe. Not all creative substitutions survive so well into the tasting experience.

This is a great summer dessert, since no cooking is required. It does need to set up in refrigerator for about 2 hours or go into the freezer for 45 minutes. Cut into 8 or 16 evenly sized pieces and eat immediately.

List of Ingredients:
44 grams Chocolate fudge SF FF jello instant pudding or 1 box total
3 tbsp Hershey’s Cocoa 100% cacao Special Dark
0.5 serving 1 cup decaf coffee or 1/2 cup total
1 tsp Cinnamon, ground
8 oz Fage – 0%, plain (8oz) Greek yogurt
16 tbsp KROGER half & half or 1 cup OR 1 cup heavy cream
1 tsp Vanilla Extract
12 tsp Splenda or 1/4 cup
168 grams Kroger chocolate graham pie crust/1 whole crust

Tools:
0. Large mixing bowl
0. 4 cup metal or glass bowl for chilling
0. Fork, large spoon, wire whisk, spatula
0. Measuring spoons & cups

Serving Size: Makes 8 regular sized pieces or 16 “tasting” sized pieces.

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Mother’s Day Leftovers

For Mother’s Day I had leftover cauliflower egg casserole. Leftovers are a mother thing, I suppose. When I was young, my brothers and I would cook our Mother a breakfast of sorts on Sunday morning. Daddy would have brought her coffee in bed, while we three messed up the kitchen making pancakes or scrambled eggs. Of course, she accepted our tribute with a gracious smile and ate it all, no matter what it actually tasted like.

Cauliflower Egg and Cheese Casserole

I’m not sure our measurements were as exact as hers. If my own young daughter’s use of salt for baking powder in a recipe is an example of thinking “they’re both white so they should act the same,” we might have mixed up our chemistry in the old kitchen back in the day also. At least we didn’t set the stove on fire, but our parents trusted us to cook unattended at an open flame even when I was ten, and my brothers were 8 and 5 years old. We’d been supervised much earlier, and “watched like a hawk” in that apprenticeship time, so if Dad strolled into the kitchen for refills, he could tell at a glance if we were on task or about to burn the house down.

I remember my Mother always ate the heel of the bread and took the last serving of any dish at the table. She let us have the choice of the best parts and took what was leftover. I once asked her about her willingness to be last, when the rest of us were falling all over each other to be first. She said, “This is my calling. This is what I do.” I think she sometimes felt unappreciated for this gift of humbleness, for when she was frayed down to her last strand, she’d swear “I’ll get more than one star in my crown when I get to heaven! I’ll shine so bright, I’ll be a whole constellation!”

We’d laugh and hug her, and Daddy would tell her she was still the best little mama ever, and she’d calm down again. Sometimes we don’t appreciate those who do the most for us, until they can’t do any more. We load up on a few good workers at the job site, but don’t train the rest to grow into those positions of responsibility. When these retire or move on, we are left bereft. Some bosses take on all their workers’ duties and then wonder why their help doesn’t do much. If we want to raise up responsible adults, we have to raise responsible young people. We get responsible young people by letting children learn to take small challenges according to their age and capabilities.

I know THEY say never make an untested dish for a party. That just takes the adventure and excitement out of the equation. This recipe was a little more complicated than my usual because I made it for a potluck at my condo this weekend. I used my imagination and prior experience to visualize the outcome. If you can’t taste and smell the recipe before you cook it, you need to keep looking for a recipe that excites and activates your senses.

Cauliflower Cake—cheese, egg, veggies casserole
Serves 4 to 6
Ingredients
• 1 small cauliflower, outer leaves removed, broken into 1 1/4-inch florets (about 4 cups)
• 2 teaspoons kosher salt, divided
• 1 medium red onion
• 3 tablespoons olive oil
• 1/2 teaspoon finely chopped fresh rosemary leaves
• Melted unsalted butter, for brushing
• 1 tablespoon white sesame seeds
• 1 teaspoon nigella (also known as black caraway), cumin, or black sesame seeds
• 7 large eggs
• 1/2 cup fresh basil leaves, coarsely chopped (1/4 C dried basil)
• 1 1/2 cups coarsely grated Parmesan or aged cheese
• 1 cup all-purpose flour
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon ground turmeric
• Freshly ground black pepper

Instructions
1. Arrange a rack in the middle of the oven and heat to 400°F. Meanwhile, prepare the cake.
2. PAN BOILED CAULIFLOWER—Place the cauliflower florets and 1 teaspoon of the salt in a medium saucepan. Cover with water and simmer over medium-high heat until the florets are quite soft, about 15 minutes. They should break when pressed with a spoon. Drain and set aside in a colander to dry.
3. ALTERNATIVE COOKING PROCESS—cut cauliflower into 1 inch pieces. Put into baking dish sprayed with Pam. Microwave on high for 3 minutes or until tender.
4. Cut 4 round slices, each 1/4-inch, off one end of the onion and set aside. Dice the rest of the onion and place in a small frying pan with the oil and rosemary. Cook over medium heat, stirring occasionally, until soft, about 10 minutes. Remove from the heat and set aside to cool.
5. Meanwhile, line the base and sides of a 9 1/2-inch springform pan with parchment paper. Brush the sides with melted butter, then mix together the sesame and other seeds and toss them around the inside of the pan so that they stick to the sides. (If you don’t have this pan, use regular pan lined with parchment paper, pan well sprayed with Pam, or make in muffin pan.)
6. Transfer the onion mixture to a large bowl. Add the eggs and basil and whisk well to combine. Add the cheese, flour, baking powder, turmeric, remaining 1 teaspoon salt, and plenty of pepper. Whisk until smooth. Add the cauliflower and stir gently, trying not to break up the florets.
7. Pour the cauliflower mixture into the pan, spreading it evenly, and arrange the reserved onion rings on top. Bake until golden brown and set, about 45 minutes. A knife inserted into the center of the cake should come out clean. Let cool at least 20 minutes before slicing and serving. It needs to be served just warm, rather than hot, or at room temperature.

Recipe Notes
Turmeric: substitute curry if you don’t have turmeric.

Baking pan options: If you don’t have a springform pan, you can just use a regular 9-inch cake pan or even an 8-inch square pan, but still line with parchment paper first. Or, just spray well with Pam. There’s enough oil in the recipe and cheese to keep the whole from sticking.

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

The Last Best Hope

Finishing Strong!

I completed the Spa 5K Saturday in a record time. It was my personal best, and I was thrilled to finish strong. Notice I had two bicycle attendants and the privilege of my good friend, who is the current president of the local running club, to accompany me on the last leg of the 3.2 mile route.

Admittedly, my personal best was last of all who entered, but I still beat everyone who never entered the race. I also did better than those who didn’t train to walk this distance. We do this by going out for 15 minutes the first week, and adding 5 to 10 minutes extra in each of the weeks to follow. No one does a 5K right off the batt unless a bear is chasing them!

This is the third year I’ve completed the race, and I’ve learned several good tips. First, carry my inhaler so my asthma doesn’t bother me. If I can breathe better, I can walk at a steady pace. Second, carry half a peanut butter and banana sandwich on whole grain bread to eat at the turn. This keeps my blood sugar up so I have energy for the home stretch. Third, hydrate. I carry water because I take medication that causes mouth dryness. If I feel good, I can walk well. My time was 1:07.19.34, with a pace of 21:43/M. I finished 9th in my age group and 291st of 291 women.

Finally, I don’t have to beat anyone else on the course. I only have to finish the race. Each runner or walker has his or her own individual time to beat, their own personal challenge. Of course, someone will cross the line with the best time in each age group, but each person has a personal race within the race. If we want to find good health, we must get up and get moving! It won’t come to our door via Amazon Prime or Dominos delivery service.

Finding ways to challenge our lethargy is tough, for once we begin to sit, inertia takes over. I’ve been there and worn a hole in the cushions of my couch. Sometimes I’ve had to set the kitchen timer to thirty minutes to force me to get up and turn it off. Putting on happy music, setting just one task and giving myself a coffee reward for completing it has helped me get over some of my rougher days. The worst days I had to admit I was depressed and seek treatment.

Depression is a real illness, one often found along side diabetes and heart disease. These are diseases of inflammation and depression seems to be their fellow traveler. It can be treated. We don’t have to live with the struggle of depression. Ordinary life has its own troubles, but we can live with hope and love. We don’t have to win the trophy, we merely need to do our best.

“Again I saw that under the sun the race is not to the swift,

nor the battle to the strong, nor bread to the wise,

nor riches to the intelligent, nor favor to the skillful;

but time and chance happen to them all.” (Ecclesiastes 9:11)

After all, we have a higher purpose in life, for we’re here to be a witness to others. In Japan, the Ginko trees are living fossils, since they aren’t kin to any other tree still alive. When the atom bombs fell, six Ginko trees survived even though all the buildings around them were destroyed. When the trees began to bud, they were named “trees of hope.”

Hiroshima Ginko Trees

Even if we aren’t “much to look at” we can still be an inspiration to others. After all, “Whoever wants to be first must be last of all and servant of all.” (Mark 9:35). You can be the last best hope for someone today, maybe even for your own self. You are worthy. When you’re stronger, you can be a hope for someone else.

Ginko in the Autumn

THE CHANGE HAPPENS OVERNIGHT

Late in November, on a single night

Not even near to freezing, the ginkgo trees

That stand along the walk drop all their leaves

In one consent, and neither to rain nor to wind

But as though to time alone: the golden and green

Leaves litter the lawn today, that yesterday

Had spread aloft their fluttering fans of light.

What signal from the stars? What senses took it in?

What in those wooden motives so decided

To strike their leaves, to down their leaves,

Rebellion or surrender? and if this

Can happen thus, what race shall be exempt?

What use to learn the lessons taught by time.

If a star at any time may tell us: Now.

“The Consent” by Howard Nemerov

Copyright © 1977 by Howard Nemerov.

Reprinted by permission of Margaret  Nemerov.

Source: The Collected Poems of Howard Nemerov (1977)

https://www.poetryfoundation.org/poems/53817/the-consent

More about Ginko Trees—https://e360.yale.edu/features/peter_crane_history_of_ginkgo_earths_oldest_tree

THE RACE FOR SPACE BRANDING

When I was young, we drank Tang because the it was the beverage choice of astronauts. Now I hear the Trump campaign plans to sell Space Force merchandise and is floating logos, but I keep thinking about Tang Beverage and Space Sticks.

The Trump campaign announced Thursday they’ll be selling Space Force merchandise, hours after Vice President Mike Pence painted a grounded picture of the prospective military branch’s future.

In an email to supporters, Brad Parscale, the campaign manager for Trump’s 2020 bid, said the final design will be open to a vote. While a logo will be on official campaign gear, it’s unlikely that any of them will ultimately be the final design for the next branch, since that decision is managed by the U.S. Army’s Institute of Heraldry.

The sale of merchandise with the final logo will also likely be barred if the Space Force is formally established, since the Defense Department has strict regulations on the use of its military seals. That is, they aren’t allowed to be used in political campaigns.

In other words, any logo bought will be for an “imaginary space force,” not a real space force, much like a vote for an imaginary president, versus a real president.

Like Space Sticks and Tang, two processed foods developed for the astronauts, any relationship with nutrition is fanciful at best. These two items were developed for short term stays, not long term use. They were packed with sugars and fats, or dense nutritional choices in small servings, to take up small spaces in crowded places such as space capsules.

The breakfast drink of my childhood was Tang, since the astronauts drank it. It had the imprimatur of science all over it, just like white on rice. However, just one serving of Tang (about 2 tablespoons) contains 90 calories and 24 grams of carbohydrates from sugar. It had no fat, and no protein. Vitamin enriched Tang gives 100% of your recommended dietary allowance (RDA) of vitamin C. It’s also enriched with vitamin A, vitamin B2 or riboflavin, B3 or niacin and B6. Tang also contains calcium for stronger bones and teeth.

Ironically, Tang only contains a measly 2% of real orange juice solids. Most of Tang’s flavor comes from a cocktail of food flavorings, sugars, and artificial flavors. Quite simply, Tang is not orange juice. But it does provide all the health benefits of orange juice. It’s also extremely good for cleaning off the rust stains inside your dishwasher or washing machines, if you have iron rich water. Just throw the contents of a small container in the bottom, run a cycle with nothing inside, and you have bright and pretty again. (Now think of your insides!)

Orange juice has pulp/fiber, and doesn’t have Maltodextrin, Sucralose, Acesulfame Potassium, and Neotame. Plus it doesn’t have as many calories as Tang. Why didn’t the astronauts carry OJ into space? Tang was a powder and a lighter load to liftoff. Math wins over nutrition all day long.

Space Sticks were products of The Pillsbury Company, which had been lending its support to NASA. It saw an opportunity to catch a little “moon fever” for their company.

A battery of Pillsbury food scientists, led by Dr. Howard Bauman, whipped up an energy stick that was actually edible. The long chewy stick could slide into an airtight port located in an astronaut’s helmet to provide essential nutrition in case of an emergency. Pillsbury released a commercial spin-off of their cosmic creation, imaginatively dubbing the product Space Food Sticks.

Described as a “non-frozen balanced energy snack in rod form containing nutritionally balanced amounts of carbohydrate, fat and protein,” the original energy bars came in several flavors including caramel, chocolate, malt, mint, orange and the ever-popular peanut butter. Aficionados will recall that the Space Food Sticks were wrapped in special foil to give them an added space-age appearance.

While Tang made it to our family table, somehow Tootsie Rolls prevailed over Space Sticks. Sometime in the 1970’s, the product’s profile was further reduced when Pillsbury dropped the Space and distributed them as Food Sticks. The word energy bar hadn’t been invented yet. Slowly but inevitably the fabled Sticks gradually disappeared from supermarket shelves. Then in the 2000’s, they made a comeback when a true believer founded “Space Food Sticks Preservation Society” at Spacefoodsticks.com.

Perhaps we all need to be reminded of a kinder and gentler time when all things seemed possible, and especially of a time when we “asked not what our country could do for us, but what we could do for our country.” We want to think of a time when we could all join together in a common, peaceful purpose and head for the moon, the planets, the stars, and beyond. Perhaps we can still be that people.

If you look up to the night sky from August 10 to 16,you just might catch the magnificent Perseid meteor showers, with the morning of August 11 to 13 at the peak. A country location, away from city lights, around midnight is the best time to see them. If these remnants from the comet’s tail burn up in our atmosphere, they’re called meteors. If they hit the ground, they’re meteorites. Comet Swift-Tuttle has been visiting earth as far back as 188 CE, and perhaps may be the same one which visited on 69 BCE. It won’t return again until 2126 CE. I sure won’t be around for the comet’s next visit, but the Perseid meteor shower happens every year when the earth’s orbit intersects the fragments left behind in the comet’s orbit.

Take a healthy snack and maybe a caffeinated beverage for this late night viewing party. As I recall, the last time I stayed up late for a meteor shower, no one else wanted to see the sky light up with me. I thought, “Where is their sense of awe and mystery?” They were kind enough to wake me with coffee in the morning, however.

Eat well, and live with joy! Love, Cornie

SHARK WEEK CHOCOLATE BARK

Shark Week always grabs my attention. After all, that’s what sharks do! Or maybe because it’s far too hot to be outside in Arkansas or because my inner child loves to learn new things. I always loved the beach as a child, since the sea breezes kept the heat tolerable. Inland, folks just suffered in the sweltering humidity pods. Thankfully we now have modern air conditioning, an invention that didn’t come to my home until I was a teenager.

When the temperature was 99F at 10 PM, even a ceiling fan wouldn’t make sleeping comfortable. Cooking was out of the question. Daddy would barbecue or we’d eat cold cuts and fruit. Chocolate candy bark didn’t take long to heat on the stove, so it was a treat to make in the cooler mornings. It also reminds me of coral reefs, which Shark Week shows us nightly on the Discovery Channel.

Corals come in a wide array of shapes, sizes, and colors. Some resemble deer antlers, trees, giant fans, brains, and honeycomb. Although many corals may look like plants, they’re actually animals; they’re most closely related to jellyfish and anemones. There are three different types of coral reef formations—barrier reefs, coral atolls, and fringing reefs. Barrier reefs help to protect lagoons and other types of shallow water; coral atolls (which are often mistaken for islands) are made from volcanic remains; and fringing reefs are found right along the coastline.

Coral reefs, which only grow at a maximum depth of around 150 feet, also grow very slowly, at an average rate of just two centimeters per year. This is because their biomes must maintain a temperature of 70 to 85º Fahrenheit. (Shallow water is more easily warmed by the sun.) Strangely, most coral reefs seem to grow on the eastern side of land masses, where the temperature is believed to be warmer than the western side. Stony coral groups are primarily responsible for building up reef structures.  Coral reefs grow upward from the sea floor as the polyps of new corals cement themselves to the skeletons of those below.

When I make Shark Week Chocolate Bark, I gather the following dry ingredients in a plastic bag or in a bowl:

120 gram(s) Wonderful Pistachios Roasted & Salted Shelled Pistachios

0.5 cup Dried cherries (tart montmorency)

12 pretzels Splits pretzels—break into pieces 1 inch long (I used the broken pieces in the bottom of the bag).

Also needed:

1 tbsp Vanilla extract —divided into 2 tsp and 1 tsp

12 tsp Coconut Sugar—divided into 8 tsp and 4 tsp

Then I weigh out 571 gram(s) GHIRARDELLI chocolate premium baking chips 60% cacao bittersweet chocolate — divided into 400 grams and 171 grams.

Take the larger amounts of chocolate baking chips first. Take chocolate and put into microwave safe bowl. Microwave for 30 seconds and melt them in the microwave. Stir well. The first or larger amount may need a second 30 second cooking. The hot melted pieces will melt the unmelted ones. Stir after each heating. Bowl will be HOT! Don’t over cook the chocolate.

Remove & add vanilla 2 tsp. Stir. Add 8 tsp sugar. Stir.

Turn out onto parchment paper on cookie sheet. Spread chocolate with spatula. Spread nut and pretzel mix out over it evenly. Gently press it into chocolate.

Take remaining chocolate and put into same bowl. Microwave for 30 seconds. Stir well. The hot melted pieces will melt the unmelted ones. Don’t over cook the chocolate. Add 1 tsp vanilla and 3 tsp sugar. Stir well. Drizzle over the surface and spread out. It will almost cover the whole nut layer.

Put into icebox for for 30 to 45 minutes to harden. Afterward, cut into small pieces about 1” x 1 1/2”. It will keep in an airtight container for about two weeks.

Serving Size: Makes 36 pieces appropriately 1 inch by 1 1/2 inch.

Number of Servings: 36

As you can see, making chocolate bark with broken pretzels, pieces of dried fruit, and nuts comes together much like a coral reef: it gets all the various pieces cemented with a binding agent, which in the kitchen is chocolate. I don’t suggest you go out into the sea and nibble on a coral reef. It wouldn’t be good for the pearly whites.

The Benefits of Coral Reefs

Scientists have discovered that many parts of a coral reef can be harvested to make medications. According to the National Oceanic & Atmospheric Administration, coral reefs are emerging as the medicine cabinets of the 21st century: “Coral reef plants and animals are important sources of new medicines being developed to treat cancer, arthritis, human bacterial infections, Alzheimer’s disease, heart disease, viruses, and other diseases.”

Coral reefs are among the most biodiverse ecosystems on the planet. There are often more types of fish living in a two-acre area of healthy coral reef than there are species of birds in all of North America!

Coral reefs help to improve the quality of the surrounding water. They do this by filtering out things floating in the ocean, which leads to cleaner water. In addition to protecting shorelines, coral reefs are immensely valuable to the fishing and tourism industries. According to the World Resources Institute, the destruction of one kilometer of coral reef equals a loss of between $137,000 to $1,200,000 over a 25-year period. And yet, they estimate some 60% of the world’s coral reefs are currently threatened by human activity.

Dark chocolate has its own benefits to humankind. Without it, some of us aren’t fit for civilized company! We don’t need a massive shark bite full of this calming food to bring us into a harmonious state. This is because chocolate has multiple chemicals that produce positive feelings in us. Phenylethylamine is sometimes called “the love drug”, because it arouses feelings similar to those that occur when one is in love. Another neurotransmitter, serotonin, is a mood-lifter, as well. One chemical that causes the release of serotonin into the brain is tryptophan, found in (wait for it!) chocolate!

If chocolate were a drug, we might need a prescription. Or we might find the law regulating how much chocolate we could have in our candies. As far as I’m concerned, the darker the better, but small children often prefer milk chocolate due to the greater sugar and milk content. Dark chocolate has probiotics and prebiotics, magnesium, iron, copper, and antioxidants. Even commercial dark chocolate bars will have large amounts of sugar, so not all dark chocolate is good for people with diabetes or weight issues. Look for 15 g carbohydrates per serving as a limit. Chocolate is a snack treat, not a meal.

A little afternoon pickmeup or as a side nibble with coffee and a friend, and your mood will be adjusted in no time. Then you can go back to swimming with the sharks and they can’t bite you, since you now have on your impervious dark chocolate shark repellent suit. Enjoy!

Joy and Peace,

Cornie

Nutrition Facts

Servings Per Recipe: 36

Serving Size: 1 serving

Amount Per Serving

Calories

127.9

Total Fat

8.1 g

Saturated Fat

3.9 g

Polyunsaturated Fat

0.4 g

Monounsaturated Fat

0.8 g

Cholesterol

0.0 mg

Sodium

65.2 mg

Potassium

39.4 mg

Total Carbohydrate

15.1 g

Dietary Fiber

1.6 g

Sugars

9.1 g

Protein

2.1 g

Vitamin A

2.2 %

Vitamin B-12

0.0 %

Vitamin B-6

2.2 %

Vitamin C

0.3 %

Vitamin D

0.0 %

Vitamin E

0.0 %

Calcium

0.4 %

Copper

2.2 %

Folate

0.0 %

Iron

7.1 %

Magnesium

0.9 %

Manganese

2.2 %

Niacin

0.0 %

Pantothenic Acid

0.0 %

Phosphorus

1.7 %

Riboflavin

0.0 %

Selenium

0.0 %

Thiamin

1.7 %

Zinc

Coffee Makes Me Smarter

How do I know coffee makes me smarter? Is there science behind this statement, or is this just a perception I have? Scientists giving people 200 mg of caffeine—the equivalent of a couple of cups of coffee—found they help the brain identify words more quickly and precisely. I call that “smarter.” Our IQs aren’t higher, but we can use what we have better.

Does it take two cups, or two sips? Perhaps this depends upon a person’s sleep debt. According to the PLOS Journal, “Sixty-six healthy participants age 24.3 years (19–32 years) were randomly assigned to either a caffeine group (n = 33, 9 males) or a placebo control group (n = 33, 12 males).” Do I know these young men were sleep deprived, or is it my best guess? Men average 5 hours, 45 minutes, while women average 6 hours, 9 minute, according to a 2017 study on American sleep habits.

Excessive fatigue during the day and taking too long to fall asleep were the most common reported issues. The recommended amount of sleep is 7 hours. An interesting side note, every 30 minutes of daily exercise adds about 14 minutes of sleep time. I have the blessing of inheriting my daddy’s ability to fall asleep as soon as my head hits the pillow. “Go all day, sleep all night.”

As I was saying, I worked all evening long to fix printer at home. Reason(s)?

1. Power surge last week might have knocked out delicate “air connections” of the software.

2. My iPad crashed and I had to restore it. No telling what happened there! I was fortunate to have backed up just a few days prior.

3. Printer would print from computer & phone, but the iPad would not recognize the printer. I went to bed. Arkansas had lost their baseball game anyway.

4. When all else fails, a good night’s sleep might solve any problem. It will be there anyway and I can try again.

5. Morning and coffee bring new insights. If I was stuck trying to print from email, why not print from another program on the iPad?

6. Print from Word. Spits out a page!

7. Print from Notes. Spits out another page!

8. Now go to email and try again. BINGO! We have a winner! Chicken Dinner!

“Tomorrow is another day,” my mother always told me. “Things will look different when you wake up.” When I was young, I didn’t have her accumulated experiences to understand this wisdom, but the dawn always comes after the dark of night. We can either stay up worrying and exhaust ourselves, or get a good night’s sleep and wake up refreshed and ready to tackle life again in the morning.

I tend to let God handle the world and its troubles while I sleep. In the morning, I thank God for another day to love and serve, and take care of the troubles that come my way. I don’t go looking for trouble, since like most of us, we have enough trouble in our own lives to begin with! And trouble will find us along the way also.

If I could give you one word of suggestion, most problems in our lives would go away if we all slowed down. We attempt to pack 30 hours of activity into a 24 hour day, and then wonder why we’re so tired. Sleep deprivation is the answer, with stress as a corollary result.

The University of Washington Health Sciences concluded chronic sleep deprivation suppresses the immune system, which means people get sick more often when they don’t get enough sleep.

Dr. Nathaniel Watson, co-director of the UW Medicine Sleep Center at Harborview Medical Center says, “What we show is that the immune system functions best when it gets enough sleep. Seven or more hours of sleep is recommended for optimal health.”

Get 7 or more hours of sleep per night, and simplify your life.

Live long and Prosper.

Love, Cornie

Brain and Coffee Study https://www.smithsonianmag.com/science-nature/in-experiments-caffeine-accelerates-the-brains-verbal-processing-113759145/#I44msTiHHXl4DTum.99

PLOS JOURNAL http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0048487

https://www.sleepphones.com/Sleep-Statistics-The-State-of-Sleep-in-America

Simple Breakfast

I overslept by a lot! I’ll be goin from one silence to another, having missed worship, breakfast and morning lecture. On a spiritual retreat, as on the spiritual journey, god always provides food. I’m drinking coffee, eating peanut free peanut butter, and an apple.

God knows what we need and God provides. Most of us go on doing for others rather than taking care of our own body’s needs. This self sacrificing is counter productive, however, for then we’re both unable to care for others and we destroy our own bodies which are made in the image of God. This overwork leads to burnout or physical complaints. Either one of these can shorten the years of effective ministry of either a clergy or a lay person.

Taking time off, surrendering our need to be in charge or to be in control, is one of the blessings of the Academy. You participate as much or as little as you need to. The hope is each person disconnects from the busyness of life at home and connects instead into the stillness of the life of God. This way when we return, we have an ingrained memory of the path to this still place in the midst of whatever storm may arise.

Jesus Stills the Storm

And when he got into the boat, his disciples followed him. A windstorm arose on the sea, so great that the boat was being swamped by the waves; but he was asleep.

And they went and woke him up, saying, “Lord, save us! We are perishing!” And he said to them, “Why are you afraid, you of little faith?”

Then he got up and rebuked the winds and the sea; and there was a dead calm. They were amazed, saying, “What sort of man is this, that even the winds and the sea obey him?”

~~ Matthew 8:23-27 (NRSV)