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Indian-Style Red Lentil Soup for Winter

Indian-Style Red Lentil Soup for Winter
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Featured Winter Recipe

Indian-style red lentil soup warms the tummy during fall and winter. Bursting with flavor, Patsy Bassel’s recipe blends aromatic, flavorful spices and garnishes.

Ingredients

3 Tbsp vegetable oil
1 onion diced
2 carrots diced
1 celery stick diced
1 jalapeño diced
2 cloves garlic minced
4 tsp ginger minced
2 cups red lentils rinsed
2 15 oz can chicken or vegetable broth
4 cups water
1 15 oz can diced tomatoes
2 tsp salt
2 tsp whole cumin seeds
2 tsp whole mustard seeds
1 Tbsp ground turmeric
1 Tbsp paprika
Lemon slice
Parsley (for garnish)
Yogurt a dollop (for topping)

Instructions

Heat 1 Tbsp oil in small pan. When hot, add cumin and mustard seeds. Cook, stirring constantly, about 15 seconds until seeds begin to pop. Set aside. In another pan, heat 2 Tbsp oil. Add onion and garlic until soft. Add jalapeño, garlic, ginger, carrots, celery and cook until fragrant. Add spices and salt including the cumin and mustard seeds. Let spices release flavor for 1 minute. Add lentils, broth, and water, then diced tomatoes. Bring to a boil. Reduce heat and simmer until lentils begin to break down, 30 minutes. Add lemon slice 10 minutes before done. Remove lemon slice. Garnish with parsley and yogurt. I like to serve it with a crusty French baguette or naan. Makes 8 servings.

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How To #FightFlu This Season

How To #FightFlu This Season

Getting a flu shot is the best way to protect yourself, your family and vulnerable people in our community

Flu shots can reduce flu illnesses, doctor visits, and missed work or school due to the flu, as well as prevent flu-related hospitalizations.

A 2017 study in Pediatrics was the first to show that flu vaccination also significantly reduced a child’s risk of dying from influenza.

The more people who get vaccinated, the more people will be protected from the fluincluding older people, very young children, pregnant women, and people with certain long-term health conditions who are more vulnerable to serious flu complications.

What’s new this flu season?

The recommendation not to use the nasal spray flu vaccine (LAIV) was renewed for the 2017-2018 season. Only injectable flu shots are recommended for use again this season.

Flu vaccines have been updated to better match circulating viruses (the influenza A(H1N1) component was updated).

Pregnant women may receive any licensed, recommended, and age-appropriate flu vaccine.

Main options for flu shots this season

Standard-dose flu shots

Most are given into the muscle with a needle (one is given into the skin). The virus used to make vaccine is dead; you cannot get the flu from a flu shot! MainStreet has this quadravalent.

High-dose shots for older people

There are now data that this stronger dose of shot adds greater flu protection in people 65 and over – an especially vulnerable segment of our population. This version is available at several local pharmacies and it is paid for by Medicare. 

Source: Centers for Disease Control (#FightFlu)

Fact Check: Can the flu vaccine give me the flu?

No. The flu vaccine is made with killed virus or a recombinant method using non-living ingredients.
So the flu shot can’t give you the flu. But a few people may develop flu-like symptoms after getting a flu shot for a variety of reasons, including:

  • Reaction to the vaccine. Some people experience muscle aches and a slight fever for a day or two after receiving a flu shot. This may be a side effect of your body’s production of protective antibodies.
  • The two-week window. It takes about two weeks for the flu shot to take full effect. If you’re exposed to the influenza virus shortly before or during that time period, you might catch the flu.
  • Mismatched flu viruses. In some years, the influenza viruses used for the vaccine don’t match the viruses circulating during the flu season. If this occurs, your flu shot will be less effective, but may still offer some protection.
  • Other illnesses. Many other diseases, such as the common cold, also produce flu-like symptoms. So you may think you have the flu when you actually don’t.

Posted in: Health Blog, News, Workplace Health, Your Health

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Gazpacho: It’s Salad In A Bowl

Gazpacho: It’s Salad In A Bowl

Featured Fall Recipe

Download Newsletter: September/October 2017

Chilled Gazpacho Soup is a refreshing and healthy dish that’s quick and easy to make. Try Terri Bartlett’s simple recipe.

Ingredients

1 small to medium red bell pepper
1 small to medium green bell pepper
1 medium cucumber, peeled
1 medium carrot, peeled
2 or 3 green onions (with about 1 inch of green tops left on)
2 stalks celery
1/4 cup cilantro, chopped
1/2 tsp finely chopped jalapeno pepper
Juice of one lemon
1/2 cup cold water
1 28-oz. can diced tomatoes
1 large avocado (should be ripe, but still firm)
Salt and pepper to taste
Instructions on back page

Instructions

Chop the bell peppers, carrots onions, cucumber, and celery into large pieces. Place in a blender or food processor. Add the lemon juice, water, and cilantro. Blend to desired smoothness (I like my gazpacho “chunky”). Add the tomatoes, jalapeño, salt and pepper, and “pulse” the blender for about 5 seconds more. Chill for at least an hour before serving; the colder the better! Provide slices of avocado for garnish. Serves 6.

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Murphy Farms Rebuilding in Walters, Oklahoma

Murphy Farms Rebuilding in Walters, Oklahoma

Murphy Farms Has Rebounded from the Storm with New Products and a New Store in Walters

Download Newsletter: September/October 2017

After a devastating storm in May, Murphy Farms has rebounded with several new products and a new on-site store at the farm (view google map), five miles west and one mile north of Walters on Hwy 277/281.

Murphy Farms is rebuilding with expanded products, including baked goods from certified organic milled grains, grass-fed beef, and hydroponic green vegetables. Old favorites are still for sale at the Murphy Farms Store: Heirloom fruits and vegetables, raw honey from their own bees, and homemade preserves.

Dr. Birdwell says: “Home-grown ‘real food’ is a key to good health. Take advantage of this local treasure and visit the Murphy Farms Store soon!”

According to the American Academy of Family Physicians, “Good nutrition is one of the keys to a healthy life … improve your health by keeping a balanced diet, featuring foods that contain vitamins and minerals: fruits, vegetables, whole grains, dairy, and sources of protein.” Read more at FamilyDoctor.org

Murphy Farms Store

Get driving directions on Google Maps

Store Hours

6:00 am to 8:00 pm every day

VIP Text List

Join by texting 88202 and entering “murphyfarms”

Website

www.murphyfarmsorchard.com

Facebook

facebook.com/murphy.farms.3

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Fear of Falling and Keeping Your Balance

Balance Exercises You Can Do At Home

Fear of falling and keeping your balance is a huge concern for many seniors and people over 50, along with families and caregivers. Balance exercises directly impact this risk and can be a key to preventing falls. Balance exercises can give you confidence while walking, standing, etc.

David Jack and Silver Sneakers present this guide to balance exercises you can do at home:

Watch more exercise videos from The Silver Sneakers YouTube Channel.

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Recumbent Bike Exercise for Cardio That’s “Easy on the Knees”

Limit Pressure on Your Knees, Ankles, Feet and Low Back

Recumbent bike exercise is one of the best and safest ways to do “cardio” training, limiting pressure on knees, ankles, feet and low back. For some, it’s the single best cardio approach, for others a perfect change of pace.

David Jack and Silver Sneakers present this guide to recumbent biking:

Watch more exercise videos from The Silver Sneakers YouTube Channel.

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Bring Back House Calls

House Calls Can Save Money and Increase the Quality of Care

As Dr. Jauhar so clearly shows in this New York Times article (and I wholeheartedly agree), revival of the house call would bring enormous benefits to the health care system, and improve care for those who need this service.

One clear benefit is preventing readmission to the hospital, an increasingly common problem that costs Medicare more than $17 billion a year. On a person-to-person level, doctors seeing patients where they live brings so many vital features to life, and can improve the quality of care significantly. 

McKinney Texas initiated a house call program involving local firemen/paramedics working with a team of doctors that has proven to reduce 911 calls, ER visits and hospital admissions up to 65 percent. House call-based programs improve health care communication, timeliness and quality of care, as well as save money – an excellent example of the public’s money saved through improved access and care vs. money saved by taking away coverage from vulnerable populations, as some politicians have recommended.

Mainstreet Clinic provides house calls to those people and families for whom in-office visits are difficult, impractical, or disruptive to the patient. The price is $150/month and includes regular visits (every 8 weeks at a minimum) as well as anytime the situation dictates, for example, upon return home after a hospitalization.

Call the clinic for more details: 580-248-9966.

Posted in: Community Health Policy, Health Blog, Your Health

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Home Exercises for Hip Strength and Stability

Hip Strength and Stability for People 50+

Hip strength and stability is the core issue for seniors in safe and secure standing, transferring and walking, either unaided or with assistive devices like a cane or walker.

David Jack and Silver Sneakers present these seven exercises you can do at home or at the YMCA.

Watch more exercise videos from The Silver Sneakers YouTube Channel.

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Beginner’s Guide to Treadmill Walking Exercise

All-Season Walking at the YMCA

Walking is the simplest, most natural exercise and walking is available to most of us. Oklahoma summers and volatile weather often discourage outside walking, and for other reasons too, the YMCA treadmill stands out as a key activity to achieve and maintain fitness.

Watch more exercise videos from The Silver Sneakers YouTube Channel.

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Shoulder Exercises You Can Do at Home

Healthy Exercise for People 50+

Shoulders are a real trouble spot for people 50+. Here is a quick video from Silver Sneakers clearly showing shoulder exercises you can do at home to strengthen supporting muscles and help keep your shoulders strong, flexible and less prone to injury.

Watch more exercise videos from The Silver Sneakers YouTube Channel.

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