RABBIT! RABBIT! WELCOME TO MAY!

“April showers bring May flowers,” the old weather wisdom says. In these modern days, more rain might water our May flowers. Here in Hot Springs, thoroughbred horses ran the $1 million Arkansas Derby before a rain-drenched crowd of 45,000 at Oaklawn. Folks did not wear their fancy hats, as in the past. The infield crowd was finely turned out in rain ponchos, rain coats, and golf umbrellas instead. The winning horse, Omaha Beach, returned to Hot Springs from his California base, to handle a muddy track and to post an impressive victory nonetheless.

FANCY HAT FOR A LADY BUNNY

The Kentucky Derby kicks off the month of May on Saturday, the 4th. You don’t have to attend the festivities, but if you’d like to wear a fancy hat and drink a mint julep, the traditional recipe is to make a simple syrup by boiling 1 cup water and 1 cup sugar. Remove from heat. Add 1 1/2 cups whole, clean, fresh mint leaves to hot liquid and let cool to room temperature. Pour liquid into covered container. It will keep up to a week in the refrigerator.

When you get in the party mood, take a mint julep glass, add 1 scant ounce minted simple syrup, 2 cups crushed ice, and 2 ounces good bourbon. Then stir well. Add crushed ice to fill glass. Use a fresh mint sprig, for garnish. Some rub mint leaves over the rim of the glass to express the taste of mint oils for an extra zing. This drink is 218 calories and 27 grams of carbohydrates as made. Two of these would be a good limit for women, and 3 for men, since they are highly alcoholic in content. For people limiting carbohydrates, these would represent a large snack or a whole meal.

An alternative recipe for Mint Juleps uses Splenda or stevia. For each glass use 1/2 teaspoon Sucralose Based Sweetener or Sugar Substitute. Add 1 tsp Tap Water and dissolve. Add 6 leaves Peppermint (Mint). Crush the mint lightly with the handle of a wooden spoon. Fill glass with crushed ice. When frost forms on the glass, slowly pour in 2 fl oz (no ice) Bourbon. Stir. Garnish with a mint sprig. This has no carbohydrates and 141 calories, from the bourbon only.

On the same day, you may be more inclined to other cult traditions of the more modern cinema sort. If so, haul out your Star Wars light sabres and dust off your best lines from the eight installments of this long running saga. You might want to drink Luke Skywalker’s Blue Milk on this day and greet all you meet with a cheery, “May the Force be with you!” Bonus points if you grocery shop in costume.

May the Fourth be with you!

Blue Milk Ingredients:
• 1 cup low-fat milk
• ½ cup blueberries (fresh or frozen)
• Natural plant-based blue food coloring (optional)
• 2 teaspoons unrefined sugar or non nutritive sweetener
• 3-4 ice cubes (optional) for thickness
Directions:
Step 1: Place all ingredients in a blender; process until smooth
Step 2: Pour into two glasses and drink immediately while cold

Cinco de Mayo commemorates the Mexican army’s victory over the French army at The Battle of Puebla in 1862. The 5th of May is a good day to add black beans and brown rice with avocados to your dinner menu. Mexican food is more than tacos on Tuesday, since it’s a seasoning or taste experience. Salsa comes in varieties as well as heat.

This holiday has its roots in America dating from our great Civil War, when France entered the conflict to create a Mexican state friendly to the confederacy, as well as to recoup Mexico’s debt to France. It’s a reminder for us today that even a century and a half ago, countries exercised global influence to gain world power and obligations.

“By the time [Latinos in California] heard about the news of the battle, they began to raise money for the Mexican troops and they formed a really important network of patriotic organizations,” says Jose Alamillo, a professor of Chicano studies at California State University Channel Islands. “They had to kind of make the case for fighting for freedom and democracy and they were able to link the struggle of Mexico to the struggle of the Civil War, so there were simultaneous fights for democracy.”

As the Confederacy collapsed, U.S. leaders were able to shift resources to resisting French intervention in Mexico and to deploy troops along the Texas-Mexico border. U.S. pressure, combined with Mexican resentment and military success against Emperor Maximilian ultimately compelled French Emperor Napoleon III to end his imperial venture in Mexico.

On the 5th at sundown, Ramadan begins. It’s the holiest month of the year for Muslims, who’ll fast from food and drink during the sunlit hours as a means of learning self-control, gratitude, and compassion for those less fortunate. If health or age make this discipline unwise, a person can limit the hours of the fast or can feed a poor person each day instead. Work days are shortened during this time and traffic is monitored more carefully, since hunger and dehydration reduce performance.

The ultimate goal of fasting is gaining greater God-consciousness, in Arabic, taqwa, signifying a state of constant awareness of God. From this awareness a person should gain discipline, self-restraint and a greater incentive to do good and avoid wrong.  In commemoration of the revelation of the Qur’an, Muslim’s holy book, which began during the month of Ramadan, Muslims attempt to read the entire book during Ramadan and gather nightly at mosques to hold special prayers during which the entire Qur’an is recited by the end of the month.

Most religions have a tradition of fasting to come closer to god and to depend less on material substances. In the dieting and health world, intermittent fasting is one of the latest fads to take hold. This ranges from a 12 hour window (7-7), which sounds like normal eating, to a 6 hour window (12 noon-6 pm), which would leave me hangry as all get out, due to hypoglycemia issues. I eat every 2 or 3 hours, but divide up my calories so I don’t overeat during the day. This is a discipline all unto itself, since I have to plan, shop, and cook. The days I have to take snacks out for away trips also involve planning.

Some people treat these diet plans like a religion. They are zealous for their weight loss journey and share it with everyone. Every body is different, so what works for one may not work for another.

What happens if you fast all day and then eat a meal? Muslims have learned to have a small, sweet snack of dates first, and then a light meal, but nothing heavy or fried. After dinner and fellowship, sleep, and early rising before sunrise to eat another meal. This is the month of Ramadan for the faithful.

On the May 11, we can Eat What We Want, and I’ll have chocolate, thank you. Remember to treat your Mother right on Mothers’ Day, or remember her blessed name.

By the end of the month, we’ll be ready to Carry a Towel on May 25, in honor of The Hitchhiker’s Guide to the Galaxy. This book/movie is a lighthearted romp through the space time continuum, complete with initial disasters and intermediary mayhem before finally providing the answer to all of life’s questions, which is 42.

If we survive this, we’ll drag out the grill and cook us some good old burgers to celebrate Memorial Day Weekend, or as our modern world calls it, the first weekend of summer vacation. This holiday began as an effort to bind up the wounds of a battered nation. First called Decoration Day, then Memorial Day, loved ones honored the graves of America’s bloodiest war ever. Today we honor all warriors who died in the service of their country as we shoot off a bunch of fireworks and burn some burgers on the grill for the start of the summer holidays. A century and a half has dulled some memories, but not all. We still have reconciliation work to be done and wounds to heal, not to mention a lost cause to put to rest.

Speaking of conflicts, many hold claim to the hamburger. One of the most colorful is Charlie Nagreen of Seymour, Wisconsin. At the age of 15, he sold meatballs from his ox-drawn food stand at the Outagamie County Fair. Business wasn’t good and he quickly realized it was because meatballs were too difficult to eat while strolling around the fair.  In a flash of innovation, he flattened the meatballs, placed them between two slices of bread and called his new creation a hamburger.  He was known to many as “Hamburger Charlie.”  He returned to sell hamburgers at the fair every year until his death in 1951, and he would entertain people with guitar and mouth organ and his jingle:

Hamburgers, hamburgers, hamburgers hot;
onions in the middle, pickle on top.
Makes your lips go flippity flop.

I would most likely buy a burger from Hamburger Charlie, just for the entertainment value. I hope you enjoy the Month of May—we get 31 days of fun, food, and foolishness, so how can that be bad?

Joy and Peace, Cornie

SPECIAL DAYS IN MAY 2019
4—Kentucky Derby Day—Hats and Mint Juleps
4—Star Wars Day—May the fourth be with you!
5—Cinco de Mayo—An American holiday to celebrate Mexican culture
5—Ramadan begins at sunset
11—Eat What You Want Day
12—Mothers’ Day
25—Carry a Towel Day/read Hitchhiker’s Guide to the Galaxy for bonus points
27—Memorial Day Observance celebrations
28—National Hamburger Day
31—Memorial Day celebration

$1,000 Mint Juleps for Charity at the Kentucky Derby
https://www.courier-journal.com/story/entertainment/events/kentucky-derby/festival/2019/04/10/1-000-woodford-reserve-mint-julep-ingredients-age-churchill-downs-for-kentucky-derby/3244985002/

Ramadan in the UAE
https://www.thenational.ae/uae/ramadan-2019-faqs-what-you-need-to-know-about-the-holy-month-in-the-uae-1.853719

Ramadan in the USA

Ramadan Information Sheet

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HALLOWEEN SPECTERS

HALLOWEEN COSTUMES
Have you readied your costume for the annual Trick or Treat event? I saw folks shopping for costumes as early as mid September, for both adults and children. Most of these garbs aren’t scary at all, unlike the one worn by the ghosts and ghouls of ancient lore, by which I mean my neighborhood companions and I.

19th Century Spookiness

We protect children today from such horrors, but back in the 1950’s, ritual exposure under adult protection was considered part of growing up. A very small child dressed as a ghost with a pillowcase over her entire body. Only the eyes and mouth holes were cut out, plus a slit in the front for holding the basket of treats. The shifting nature of the pillowcase was part of the plan—the child couldn’t race to the next house in the dark or the eyeholes would slip and then they’d slip too. I never realized how cunning my parents were.

1950’s Neighborhood Ghost Costume

LET THE HARVEST FESTIVALS BEGIN
Halloween is the official beginning of the harvest festival season in America.
First is the Chocolate Candy season, also known as Trunk or Treat in the church. Then 22 days later is Thanksgiving, a day given over to cooking and eating, with leftovers for a week afterwards. For the next month until Christmas, cookies and homemade treats roll out of our kitchens as if we were our grandparents. Once the New Year arrives, even if we make a resolution to stop this madness, we get an invite to a Super Bowl party on February 3rd, 2019. This is all happening in less than one hundred days (95).

We do this in addition to our regular lives, of course, for we don’t let anything go. No, we merely pile stuff higher and the wonder why it collapses. It’s called the Western Life Style.

TEEN COSTUMES

LIFESTYLE POSTER CHILD
The main negative features of this lifestyle include stress (long-term and continuous, psychological), positive energy balance (excessive energy intake and low physical activity), low-quality food (both high fat and energy dense, and at the same time poor in micronutrients), and disruption of chronobiology(insufficient sleep). What toe have I not stepped on yet? As my old congregations used to say, “At first you were preaching, but now you’ve done gone to meddling!”

WESTERN LIFESTYLE DEADLY
As countries around the world adopt the Western Lifestyle, rates of metabolic syndrome and diabetes are also increasing. For 2017, the International Diabetes Foundation estimated there were 451 million (age 18-99 years) people with diabetes worldwide. These figures were expected to increase to 693 million by 2045. Almost half of all people (49.7%) living with diabetes are undiagnosed. Moreover, an estimated 374 million people are likely living with impaired glucose tolerance (IGT) and almost 21.3 million live births to women were affected by some form of hyperglycaemia in pregnancy.

In 2017, approximately 5 million deaths worldwide were attributable to diabetes in the 20-99 years age range. The global healthcare expenditure on people with diabetes was estimated to be USD $850 billion in 2017.

DISTURBANCE IN THE FORCE
“An acute disturbance in any of the physiological regulatory systems evokes reactions that tend to reestablish equilibrium. When the stimuli, even of moderate magnitude, tend to be repetitive or chronic, change and allostasis in one system impact on the other, and vicious cycles are created and reinforced.” The plain language translation is our bodies tend to seek equilibrium. If we lose weight, our bodies try to regain it. The vicious cycle many of us are most familiar with is losing the same amount weight over and over again.

Homemade Pizza Costume

THE FOOD WE EAT
Does what we eat make a difference? Every day a new diet fad comes down the pike, or at least a new packaging of an old one trots out for us to ride it for a while. Then we fall off that horse and look for another, with more appeal (cookie diet, anyone?).

Our food choices interact with our genetic, metabolic, and environmental factors. In obesity and metabolic syndrome, often dietary patterns are considered of central importance. In these, attention has been focused over calories, amounts, and proportions of macronutrients, and their effects on the energetic balance by themselves, and through metabolic regulators. You recognize this in the shorthand “calories in/calories out” slogan.

However, obesity, metabolic syndrome, insulin resistance, and diabetes are way more complex operations than mere subtraction. A calorie isn’t just a calorie. That is, not all calories are created equal, although all whole foods have nutrients. Only recently have the acute effects of food ingestion, taking into consideration the type of food, and the specific effects of some nutrients, namely, fatty acids, began to be studied in relation with obesity and inflammation.

INFLAMMATORY ROLE OF FATS
Total dietary fat and saturated fat are associated with insulin resistance and high blood pressure as well as obesity-related inflammation. An immediate postprandial increase in plasma inflammatory markers after a high-fat meal had been shown in abdominally obese men. Consumption of a saturated fatty acid-rich diet resulted in a proinflammatory “obesity-linked” gene expression profile, whereas consumption of a monounsaturated fatty acid-rich diet caused a more anti-inflammatory profile. This means carnivores eating well marbled steaks every day aren’t doing their bodies long term good, but of course they’re too busy being important to have a real doctor test their blood. And they “feel fine.”

MUFA’s are foods and oils with higher amounts of monounsaturated fats, such as Nuts, Avocado, Canola oil, Olive oil, Safflower oil (high oleic), Sunflower oil, Peanut oil and butter, and Sesame oil. Everyone needs some fat in their diet, for it keeps our skin smooth, our hair lustrous, and our appetite satisfied. We don’t need fried foods or animal fats on a daily basis.

LIVER AND FAT STORAGE
The liver has two functions that directly impact the formation of excess fat: metabolism of carbohydrates (sugars) and digestion of lipids (fats). When we consume carbohydrates, our blood sugar rises, triggering a rise in insulin. That rise in insulin signals our liver to begin storing the excess glucose within its own cells. When the liver is full, it begins storing the excess carbohydrates as fat in our body fat. Sometimes that fat begins to accumulate in the liver cells, and the liver becomes fat.

Similarly, when we consume more lipids that the body can use for energy, the liver stores the excess lipids in body fat, and this excess of lipids can begin to accumulate within the liver as well. Whether the excess of food is made up of carbohydrates (sugars) or fat (lipids) —the liver stores the excess energy for future use. Often this results in excess fat accumulating in the liver itself. This is known as Fatty Liver, the first stage of NAFLD and should be viewed as a warning to change unhealthy lifestyle habits and adopt a low carbohydrate and low fat diet that is high in fresh vegetables and lean proteins.

TAKE OUT BOX
We need to eat enough quality nutrients to lose weight. Starving ourselves won’t do it, since this messes up our metabolism. Eating the good food, complex carbohydrates with fiber, for instance, and lots of vegetables full of water (spinach, zucchini, mushrooms) will help us meet our nutritional goals. Foregoing fried foods, highly processed foods, and fast foods will also improve our health. Exercise every day, if just to walk around the block. I sometimes fail on this. But I find a way to move more around the house or do big muscle chores.

Cornie’s Batgirl Costume

Time—we all have the same amount of it. What we do with it is the important thing. If I add an event to my schedule, something else has to go away. I’m not Wonder Woman. I’m not God. I might be Batgirl. I can’t do ALL things through Christ who strengthens me, but I can do all the IMPORTANT things Christ calls me to do in his power.

MORE SCIENCE
Below I’ve made some notes on the role of obesity, free fatty acids, and insulin resistance if you want more information. The link below has an excellent paper if you want to dig deeper. Low grade inflammation and free fatty acids are both implicated in NAFLD, non alcoholic fatty liver disease, which occurs when fat is deposited in the liver.

OBESITY AND INSULIN RESISTANCE
The reason why obesity is associated with insulin resistance is not well understood. Obesity is a condition characterized by an increase of body weight beyond the limitation of skeletal and physical requirements, as the result of excessive accumulation of body fat.

NOT A ROCK BAND
Free fatty acids (FFA) cause both insulin resistance and inflammation in the major insulin target tissues (skeletal muscle, liver and endothelial cells) and thus are an important link between obesity, insulin resistance, inflammation and the development of T2DM, hypertension, dyslipidemia, disorders of coagulation and ASVD.

FAT TISSUE: FACTORY AND WAREHOUSE
Adipose tissue not only stores and releases fatty acids but also synthesizes and releases a large number of other active compounds. According to this concept, an expanding fat mass releases increasing amounts of compounds such as FFA, angiotensin 2, resistin, TNF-α, interleukin 6, interleukin 1-β and others. Some of these compounds, when infused in large amounts, can produce insulin resistance.

However, any substance, in order to qualify as a physiological link between obesity and insulin resistance, should meet at least the following 3 criteria:
0. the substance should be elevated in the blood of obese people;
0. raising its blood level (within physiologic limits) should increase insulin resistance and
0. lowering its blood level should decrease insulin resistance.

So far, only FFA can meet these 3 criteria in human subjects.

Plasma FFA levels are usually elevated in obesity because
0. the enlarged adipose tissue mass releases more FFA and
0. FFA clearance may be reduced

Moreover, once plasma FFA levels are elevated, they’ll inhibit insulin’s anti-lipolytic action, which will further increase the rate of FFA release into the circulation.

The liver is more insulin sensitive than skeletal muscle.

FAT PILLS ARE REAL
Nevertheless, there is convincing evidence that physiological elevations of FFA, such as seen after a fat rich meal, inhibit insulin suppression of hepatic glucose production (HGP) resulting in an increase in HGP (1).

Acutely this rise in HGP is due to FFA mediated inhibition of insulin suppression of glycogenolysis or releasing glucose from carbohydrates.
Longer lasting elevations of FFA, however, are likely to also increase gluconeogenesis, or making glucose from non carbohydrate substances.

Chronically elevated plasma FFA levels, as commonly seen in obese diabetic and non-diabetic individuals, also cause insulin resistance.

GENES AREN’T OUR DESTINY
We know there’s a genetic component linked to the UCP3_HUMAN or mitochondrial uncoupling protein 3 and 2. Healthy pancreatic β-cells are poised to respond rapidly and efficiently to acute changes in circulating nutrient availability to maintain metabolic homeostasis.

CHRONIC EXPOSURE TO OVERNUTRITION
However, it is well recognized that chronic exposure to overnutrition, such as what occurs in obesity, results in a blunting of the insulin response to an acute stimulus.

INFLAMMATION
Whatever its origin, be it or not obesity the main initiator, the chronic low-grade inflammatory condition that accompanies the metabolic syndrome has been implicated as a major player in both the installation of the syndrome and its associated pathophysiological consequences.

WEIGHT LOSS HELPS INFLAMMATION
In good agreement with this interpretation of things, weight loss of obese patients is repeatedly verified to be associated with a decrease of inflammation biomarkers accompanied by improvement of metabolic parameters, namely, insulin sensitivity.

Monteiro, Rosário, and Isabel Azevedo. “Chronic Inflammation in Obesity and the Metabolic Syndrome.” Mediators of Inflammation 2010 (2010): 289645. PMC. Web. 11 Oct. 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913796/

Diabetes Impact on World
https://www.ncbi.nlm.nih.gov/pubmed/29496507

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)

Working Like Ben-Hur

Good Monday Morning! Time for another cup of coffee—let’s take on this week like Ben-Hur overcame all all odds! We can do this!

I’m to be in many places this week so I’ve only got two days to do my “real callings” or what the employed world calls “work.”

We can work, but not get remuneration. This is the case for many homemakers. People who lose their spouses suddenly discover how expensive it is to hire someone to provide those domestic duties. I sold a pile of life insurance on non working spouses just by giving the facts.

Those who fix up the homes in which they live, or do their own yard work, also aren’t paid, but they aren’t spending money to hire others either. I’ve always hired the yard work, and done my housework, since I figure I can do one or the other, but not both. I’d rather not sweat, and I’m willing to pay someone to do that for me!

I’ve always considered my creative endeavors my real work, and whatever I did to put food on my table and a roof over my head was just a means to an end. Likewise in my ministry days, my real work was to preach, teach, love, and touch the Body of Christ wherever I found it. The other tasks of the elder appointed to the charge or church were secondary. I often had to set priorities to do the work of Christ first and the work of the church second.

On a Monday morning, think about Ben-Hur: how did he survive his captivity? It was longer than a Monday for sure. He trusted God. We can do this too. Get your priorities straight.

Prayer for Lifelong Protection and Help

In you, O Lord, I take refuge;

let me never be put to shame.

In your righteousness deliver me and rescue me;

incline your ear to me and save me.

Be to me a rock of refuge,

a strong fortress, to save me,

for you are my rock and my fortress.

~~Psalms 71:1-3

SUNDAY SUPPER: Quiche to Die For

Sometimes to calm my spirit, I like to spend time making food from scratch. One, I'm taking care of my body by using calories to make dinner, and second, I know exactly what goes into my food, namely just fresh ingredients.

This doesn't take much time either. I had the pie crust made by the time the oven warmed up and the other ingredients weren't far behind. After all, how long does it take to beat 4 eggs, measure out 4 ounces of pre-shredded cheese, cut a big handful of skinny asparagus into inch long sections and add 3 ounces of spinach to the pan? Sprinkling basil, parsley and a rosemary garlic mixture on top was a breeze.

Then I set the timer for 30 minutes and sat down to listen to Clapton and Cale jam on TV. I gave the pie another 5 minutes because the toothpick didn't come out quite clean enough to suit me, even though I could smell the quiche flavors wafting out from the kitchen.

Let a quiche set just a moment before you cut it, which will give you just enough time to Instagram your famous creation! The pie makes 8 servings, and it's a bit high on the fat side (15 g) because of the cheese and shortening in the pie crust. It is low carb (10 g) however and has over 9 g of protein.

For those of us who who are watching our salt, we have to plan our other menus around this, since one serving has 310 mg of salt. Cheese is notoriously high in salt, and the original whole wheat crust recipe I used called for 1/2 teaspoon of salt. I cut this to 1/4 teaspoon and didn't notice any appreciable loss in taste, but I've trained my tastebuds to enjoy the flavor of lower salt. (This recipe has less than 310 mg salt per serving, but I didn't calculate it.)

This is a filling meal, because it has enough fat for satiety, the whole wheat is lower glycemic than refined white flour, plus it has the fiber and bran the refined flour lacks. I'm not hungry after this meal, whereas if I eat too little fat, I get ravenous quickly! Of course, I don't have a medical need to keep my fat consumption extremely low.

When I get distressed, I tend to eat. One of the ways I can slow my emotional self-soothing is to make the food, rather than to buy it. The time it takes to make it diffuses some of my nervous energy and allows me to get a handle on my nerves. I have time to process my thoughts and feelings rather than just stuff Food into my mouth.

In grad school, I once ate a box of chocolate hostess cupcakes in a week. I've never eaten another since. I was far from home and on my own for the first time in my life. It was scary! I wanted to make sure my money stretched far enough, so I bought the whole box. Then I felt compelled to eat it all, not knowing the shelf life of these cakes was infinity. Now I know this is why God made freezers for the fridge.

We all have our little mistakes and errors of judgement as we learn to eat healthy. We can't let one momentary slip or choice be a reason to give up on a lifetime journey or goal. Tomorrow will be another day, a clean slate, and we can begin again with good intentions and our best hopes.

Plan out a menu that's easy to fix and doesn't require a lot of prep work. Do it the day before, so you know the ingredients are on hand. Then when you get home, take a deep breath, relax, and stay in the present moment. Do only one task at a time. Enjoy the opportunity to care for yourself and your loved ones.

Have a good week! Love, Cornie.

HOW HOT IS IT? 

If the Lord had a choice, he’d pick another day to make his return. If there’s already weeping and gnashing of teeth due to the heat, who’d know if they were being consigned to the hot place? While it’s true we don’t know when the Lord will return, I’m thinking these dog days of summer are a “bye” for us. 

While we wait, we can always cool our fevered brows and slack our thirsty throats with homemade limeade. I enjoy making mine fresh with my grandmother’s depression era milk glass juicer. I realize juicers now are high tech and will pulverize any vegetable or fruit, but this treasured one reminds me of many a sleep over and breakfast at her home. 

My recipe is simple: juice of two lines, Splenda to taste, and two cups of water. Pour over two tall glasses of ice. Add a sprig of mint if you want a different taste. Take the glass somewhere cool and relax. Don’t think of anything difficult or distressing until the drink is finished. 

In fact, once you finish it, don’t think of those distressing  things at all! Let go of them. You’ve had enough trouble for today. Rest. Let God handle those troubles for a while. Tomorrow you can work refreshed and renewed. 

I’m on the couch now, with the cold air conditioning blowing over my bare feet. I almost feel human again. Every sip I take brings me a bit closer to being able to find the kitchen and supper! It will be cold and fruity, not hot and savory. Enjoy your day or evening. 
Joy and Peace, Cornie.