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MainSt. Clinic Third Anniversary Celebration Goes On The Road

MainSt. Clinic Third Anniversary Celebration Goes On The Road
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Open House Wednesday, November 7 at the Lawton Food Bank 3:00 to 4:30 pm

Dr. Brian Birdwell announced that MainStreet Clinic will celebrate its third anniversary on Wednesday, November 7 with the theme “MainSt. Clinic Gives” by hosting an Open House at the Lawton Food Bank, 1819 SW Sheridan Road in Lawton, from 3:00 to 4:30 pm.

Members of the Clinic and the entire Lawton area community are invited to attend and bring at least one item of non-perishable food or a financial contribution to help the Lawton Food Bank meet the food and nutritional needs of our community this holiday season.

“We want to promote healthy lives throughout our community, wherever and whenever people need care. This holiday season, we will take our anniversary celebration “on the road” to the Lawton Food Bank,” Dr. Birdwell said.

Please join us November 7 to meet Jeri Mosiman, executive director, and tour the Lawton Food Bank facility. Viridian Coffee and refreshments will be served.

About Brian Birdwell, MD and MainSt. Clinic

MainStreet Clinic is a direct primary care membership clinic offering innovative medical services in the old fashioned style of a personal physician caring for each patient individually. MainStreet Clinic provides comprehensive primary care services for individuals and families, regardless of insurance coverage, and occupational health and wellness services for employers.

Established in 2003, our clinic has grown steadily along with business and the community in Southwest Oklahoma. We are a team of medical professionals dedicated to health care that is accessible to all, affordable, and a quality experience for our patients.

Board Certified in Internal Medicine, Brian Birdwell, MD has worked in private practice in Lawton since 2001. He has more than 25 years of experience in occupational medicine. He served as medical director for McBride Occupational Medicine in Oklahoma City and served 11 years as medical director and plant physician for Goodyear Tire and Rubber Co. in Lawton, Oklahoma.

Posted in: Community Health Policy, Health Blog

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Featured Recipe: Salmon Patties with Yogurt Sauce

Featured Recipe: Salmon Patties with Yogurt Sauce

According to Good Housekeeping Magazine, salmon is a super food that is a great source of lean protein containing omega3s, selenium and vitamins A and D that are key to building up your immune system. Salmon may also help you fight inflammation, especially when paired with a leafy green salad. This featured recipe for salmon patties with yogurt sauce is quick and delicious.

Remembering Mother’s recipe, the yogurt sauce has been added.

Ingredients

1 (14.75 oz.) can salmon
1 egg
1/4 cup chopped onion
1/4 cup chopped yellow or red pepper
1/4 cup finely chopped parsley
1/2 cup seasoned dry bread crumbs
1 tsp Worchestershire sauce
2 tsp lemon juice
1/2 tsp salt
1/4 tsp pepper
1 cup corn meal in a bowl
1 Tbsp olive oil

Directions

Sauté onion and pepper in small amount of oil. Set aside. Drain and save liquid from salmon. Mix first 10 ingredients together. Make into salmon patties. If mixture is too dry, add liquid from salmon. If too moist, add more bread crumbs. Coat patties with corn meal. In a frying pan, heat olive oil.

Place salmon patties in pan, browning on each side about 5 minutes.

Serve with yogurt sauce.

For yogurt sauce combine:

1/2 cup Greek yogurt
1-1/2 Tbsp capers rinsed, drained, chopped
1 Tbsp lemon juice
1 Tbsp lemon zest
Dash of salt and pepper

Serve with salad and a lemon vinaigrette, peas and a glass of white wine. Bon appetit!

Posted in: Health Blog, Your Health

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Beat the Summer Heat with Watermelon-Feta Salad

Beat the Summer Heat with Watermelon-Feta Salad

Perfect for backyard cookouts or a weekend brunch

This refreshing Watermelon-Feta Salad is sweet for summer. Ripe, juicy watermelon combined with feta cheese and mint garnish is a sweet-salty blend, perfect for backyard cookouts or a weekend brunch.

Ingredients

12 cups seedless watermelon, chilled and cubed (1-inch cubes)
12 ounces feta cheese (1/2-inch cubes)
6 cups washed baby arugula
1 cup fresh mint leaves, chopped

Vinaigrette Dressing
1/4 cup freshly squeezed orange juice
1/4 cup freshly squeezed lemon juice (2 lemons)
1/4 cup minced shallots (1 large)
1 Tbls honey
1 tsp Kosher salt (adjust to taste)
1/2 tsp freshly ground black pepper
1/2 cup virgin olive oil

Directions

Best when made just before serving.

In a small bowl, whisk together lemon juice, orange juice, shallots, honey, salt and pepper. Slowly pour in olive oil, whisking continuously. If not using within an hour, cover and refrigerate the vinaigrette.

In a large salad bowl, layer baby arugula, watermelon and feta. Add mint. Drizzle vinaigrette to coat the greens lightly and then toss. Adjust spices to taste.

Serves 6 to 8

Posted in: Health Blog, Your Health

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Supercharge Your Summer Salads with High-Protein Vegetables and Grains

Supercharge Your Summer Salads with High-Protein Vegetables and Grains

Adding Protein-Rich Plant Foods to Your Diet

Getting protein in your diet from vegetables and grains is one of the best weapons you have to fight cardiovascular disease.

But how do you change your diet gradually?

Crisp, leafy salads with plant proteins are a perfect choice for those seeking high nutrition and healthy weight loss. According to Prevention Magazine, these protein-rich plant foods can help you supercharge your summer salads, soups or stir fries for better nutrition and cardiovascular health.

Many protein-rich legumes, grains and vegetables can be found right here at the Murphy Farms Store in Walters.

See recipes ideas for:

Quinoa Fiesta Stuffed Peppers

Indian-Style Red Lentil Soup

Gazpacho: Salad With A Spoon

Organic Edamame (cooked soy beans)
Protein: 18 g per 1-cup serving

Lentils
Protein: 9 g per ½-cup serving

Quinoa
Protein: 8 g per 1-cup serving

Black Beans
Protein: 7.6 g per ½-cup serving

Lima Beans
Protein: 7.3 g per ½-cup serving

Peanuts or Peanut Butter
Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)

Wild Rice
Protein: 6.5 g per 1-cup serving

Chickpeas
Protein: 6 g per ½-cup serving

Almonds
Protein: 6 g per ¼-cup serving

Cashews
Protein: 5 g per ¼-cup serving

Spinach
Protein: 3 g per ½-cup serving

So how much protein should we get every day?

WebMD offers these suggested amounts of protein per day:

Babies 10 g

School-age kids 19-34 g

Teenage boys up to 52 g

Teenage girls and women 46 g

Adult men 56 g

Pregnant and breastfeeding women 71 g

Download Our May-June Newsletter PDF

Posted in: Community Health Policy, Your Health

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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

Posted in: Your Health

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Recipe of the Week – Kale Quinoa Patties

Nutrient-Rich, Complete Protein

Recipe of the Week – Kale Quinoa Patties

Kale Quinoa Patties - Nutrient-Rich ProteinKale is one of the most nutrient-rich foods on the planet. Quinoa is an ancient grain, one of the few plant-based sources of complete protein, and gluten-free.

These wonder-foods come together in delicious patties that will delight all the eaters you know – a vegetarian dish that can even become gluten-free by substituting gluten-free breadcrumbs from alternative grocers, or making your own breadcrumbs from gluten free bread.

Ingredients

  • 2 ½ c cooked quinoa, cooled
  • 4 c kale, cleaned, deveined, chopped small
  • 3 large eggs, beaten
  • 1 tsp sea salt
  • ½ yellow onion, diced small
  • ½ c chives, chopped
  • ½ c Parmesan, grated
  • 2 cloves garlic, minced
  • ½ c bread crumbs (use gluten-free breadcrumbs to make this dish gluten free)
  • 2 tbsp extra virgin olive oil plus more for frying

Preparation

Combine quinoa, eggs, Parmesan, chives and salt in medium mixing bowl.

Heat 2 tbsp olive oil in skillet on medium heat sweat onions and garlic, approximately 3 minutes. Add kale to skillet cook until kale is bright green and soft.

Add kale mixture to quinoa add breadcrumbs and stir to combine ingredients place clean skillet on medium heat.

Add enough oil to coat bottom of pan.

Form patties using ½ c of quinoa mixture. Place patties in skillet being careful not to splash hot oil. Do not overcrowd the pan fry until golden brown on each side, approximately 5 minutes per side. Remove patties, drain on paper towel, and serve.

Enjoy!

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MainStreet Clinic Celebrates National Nutrition Month in March 2016

LAWTON — MainStreet Clinic will provide the Lawton-Fort Sill community with free information about nutrition and eating well during the month of March 2016 to call attention to National Nutrition Month, sponsored by the Academy of Nutrition and Dietetics (http://www.eatright.org). The theme for 2016 National Nutrition Month is “Savor the Flavor of Eating Right.

Read 16 Health Tips for Eating Well in 2016

National Nutrition MonthAccording to the American Diabetes Association, more than 30 million Americans suffer from diabetes and the number of people being diagnosed is increasing rapidly — a 13 percent increase from 25.8 million in 2010 to 29.1 million in 2012 according to the Association’s website.

“What we eat matters and it affects our health,” according to Dr. Brian Birdwell. “We encourage our clinic members and the community to be aware of when and how we eat, as well as what we eat,” said Dr. Birdwell.

MainStreet Clinic will post a Receipe of the Week each week during March, and Clinic members are encouraged to call Gabrielle Benton at 580 248-9966 to schedule their 2016 annual health screening and exam (if you have not done so already).

MainStreet Clinic is a direct primary care membership clinic offering innovative medical services in the old fashioned style of a personal physician caring for each patient individually. Clinic services include complete primary care services for individuals and families, regardless of insurance coverage, and occupational health and wellness services for employers.

Posted in: Health Blog, Your Health

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