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Gazpacho: It’s Salad With A Spoon

Gazpacho: It’s Salad With A Spoon

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.


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


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

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”



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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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MainStreet Clinic Celebrates National Health Education Week

Chronic Diseases in Oklahoma Are Common, Costly, and Can Be Reduced Through Exercise, Good Nutrition and Access to Health Care

Health Education Week Prevent Chronic Diseases

LAWTON, OK – During the week of October 17-21, MainStreet Clinic joins the Society for Public Health Education to promote National Health Education Week to raise public awareness of the importance of

  • exercise and physical activity,
  • good nutrition and
  • access to health care

in the prevention of chronic diseases.

Chronic diseases, such as heart disease, lung disease and diabetes, can be very costly, disabling and deteriorate the quality of life, especially when undiagnosed or untreated.

According to the Oklahoma State Department of Public Health: “Chronic disease is the most common and costly of all health problems. A person’s risk of developing a chronic disease can be greatly reduced by avoiding tobacco, being physically active and eating well. However, individual behavior is not enough. Access to affordable health care saves lives, reduces disability, prevents hospitalizations and lowers medical costs.”

Today, more than half of adults aged 18 years or older did not meet recommendations for aerobic exercise or physical activity. More than one-third of adolescents and 38 percent of adults said they ate fruit less than once a day, while 38 percent of adolescents and 23 percent of adults said they ate vegetables less than once a day.

According to the Oklahoma Hospital Association, more than one in six or 17 percent of Oklahomans are uninsured and Oklahoma ranks seventh highest in the nation in percent of uninsured.

“Access to affordable primary care should not be a barrier to Oklahomans with limited or no health insurance. MainStreet Clinic membership is open to everyone with or without health insurance,” said Dr. Brian Birdwell.

MainStreet Clinic supports and collaborates with community non-profits including the Lawton Food Bank and the Lawton Family YMCA to promote consumer health education along with prevention and treatment of chronic diseases. And through a unique program named Care First Employee Benefits, MainStreet Clinic works with employers to offer clinic membership through employer group health plans.

About National Health Education Week

National Health Education Week ( is recognized by the U.S. Department of Health and Human Services and sponsored by the Society of Public Health Education, a non-profit professional organization founded in 1950 to provide leadership to the profession of health education and to promote health and wellness in the community. National Health Education Week is celebrated annually during the third week of October and focuses national attention on public health issues, provides public education, and improves consumer understanding of health education’s role in promoting public health.

The Chronic Disease Service of the Oklahoma State Department of Health can be reached at 405 271-4072 or 1000 NE 10th Street, Oklahoma City, OK 73117. The Chronic Disease in Oklahoma Data Book is available at

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Recipe of the Week – Kickin’ Collard Greens

Low-Carb, Low-Cal and Unexpectedly Delicious

Recipe of the Week – Kickin’ Collard Greens

Submitted by Ken Adams and found on All Recipes

“If you like greens you will love this recipe. The bacon and onions give them a wonderful flavor. Add more red pepper for a little more spice,” he posted on All Recipes.

This dish will knock your socks off! Not only for those who like greens, also for those who think they don’t. Be prepared to have a new favorite food. Delicious, layered, savory; inexpensive, low-carb and low-cal. In our test kitchen, we added an extra clove of garlic, more like 2-3 pinches of red pepper flakes (gives a wonderful kick); we used chicken stock instead of broth, and added an extra slice of bacon.

Collard greens are excellent sources of vitamin A, vitamin C, vitamin K, calcium and manganese, and moderate sources of riboflavin and folate.

Ingredients for Kickin’ Collard Greens

1 tablespoon olive oil

3 (or 4) slices bacon

1 large onion, chopped

2 (or 3) cloves garlic, minced

1 teaspoon salt

1 teaspoon pepper

3 cups chicken broth (or chicken stock)

2 (or 3) pinches red pepper flakes

1 pound fresh collard greens, cut into 2-inch pieces


Heat oil in a large pot over medium-high heat. Add bacon, and cook until crisp. Remove bacon from pan, crumble and return to the pan. Add onion, and cook until tender, about 5 minutes. Add garlic, and cook until just fragrant. Add collard greens, and fry until they start to wilt.

Pour in chicken broth, and season with salt, pepper, and red pepper flakes. Reduce heat to low, cover, and simmer for 45 minutes, or until greens are tender.


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