Month: May 2023

One pot walnut and mushroom penne, with gluten free option

Featured by stephsimply, posted in Simple Observations and Musings

“One pot meals make a lot of sense . . . because so much of what people hate about cooking is really the clean-up, the mess, the grease.”–Tom Douglas

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Autoimmune diseases, according to John Hopkins University, unbelievably affect about 23.5 million Americans, 80% of which are women, of which I am one. While scientists are busy trying to understand the biological gender differences that contribute to this higher prevalence among females, one unexpected discovery is the contributions of the intestinal (gut) microbiome as a driver for these excessive numbers according to Scientific America. Furthermore, those identified with gut-centered autoimmune diseases, including irritable bowel disease (IBD), irritable bowel syndrome (IBS), ulcerative colitis, Crohn’s disease, and celiac disease, tend to have micronutrient deficiencies, in particular iron, folic acid, zinc, vitamins B6 and B12, copper, zinc, and vitamin D–which can really put the microbiome in dysbiosis.  

If left untreated, nutritional deficiencies can lead to an array of other health concerns, such as neurological complications, psychiatric symptoms, cancer, and bone health issues.  This is particularly of concern if adults have not been properly diagnosed.  For example, symptoms of celiac disease often vary from person to person; therefore, it is possible to go decades without identification as was the case with me.  I was in my late forties experiencing numerous unexplained, uncomfortable symptoms before one doctor finally suggested an endoscopy along with a blood test and a colonoscopy.  As it turned out, the endoscopy and blood work both identified celiac disease.

This dramatically changed my life, especially the way in which I eat.  In addition to eliminating gluten, the doctor advised a nutrient-rich, whole food diet, heavily emphasizing fruits, vegetables, whole grains (without wheat, barley, and rye), as well as legumes.  This is because I spent most of my life with malabsorption issues due to the damage of the lining of my small intestine as well as the inflammation and atrophying of the villi that absorb nutrients and minerals. Hence, the reason I was often sick as a young child.

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Specifically, vitamin D deficiencies are especially high with those who have celiac disease, which is crucial for growth of bones.  Chronic deficiency of vitamin D can lead to cancer, cardiovascular disease, and osteoporosis to name a few. Additionally, zinc is another nutrient often deficient in those with celiac disease. This nutrient promotes wound healing, virus recovery, growth, and development. 

Therefore, how I now choose to cook and eat is heavily influenced by this knowledge.  While, I can’t, per se, play catch up, I am aware of my need to focus on healthy eating and supplementing with a few key vitamins. The recipe below, based upon recipes by Simple Veganista and California Walnuts is reflective of this focus as it is chock full of nutritionally dense plant foods. 

In particular, this recipe emphasizes foods high in zinc, such as walnuts, mushrooms, spinach, and legumes as the pasta I use is made out of chickpea flour.  Mushrooms, especially those grown under UV light, are one of the few non-animal sources of vitamin D. Additionally, walnuts benefit gut, heart, and brain health while spinach (or other green vegetable I may use) is rich in flavonoid antioxidants and vitamins and possesses anti-inflammatory properties. 

With or without an autoimmune issue, we can all benefit from eating more healthy, homemade meals.  These meals don’t have to be complicated or time consuming and can even be completed in one pot as demonstrated in this recipe. Feel free to swap out the chopped walnuts with your favorite ground meat or meat alternative.  Don’t want spinach? Replace it with another favorite green vegetable. The point is eating healthfully doesn’t have to be hard, tasteless, or make clean-up challenging.  One pot and you’re done! 

From my home to yours, I wish you the best in health!

One pot Walnut and Mushroom Penne (with gluten free option)

Ingredients:

1 tablespoon olive oil

1 cup chopped onion

2 teaspoons minced garlic

1 pound mushrooms

1 tablespoon tomato paste

1 tablespoon balsamic vinegar

1 tablespoon dried oregano

1 tablespoon dried basil

¼ teaspoon black pepper

¼ red pepper

½ teaspoon fennel seed, options

1 28-ounce can crushed tomatoes

1 cup chopped walnuts*

1 cup chopped fresh or 14.5 ounce canned tomatoes

4 cups low sodium vegetable broth

1 pound penne pasta (I use gluten-free, chick-pea pasta.)

2 cups fresh spinach or other favorite green vegetable

Directions:

In a large pot, heat oil over medium heat. (Can also use ¼ cup water if you prefer oil-free cooking.)

Add in onion and garlic, saute until translucent. (If using water, you may need to add more water to prevent sticking.)

Stir-in mushrooms and cook until soft, stirring occasionally.

Stir-in tomato paste, balsamic vinegar, oregano, basil, black pepper, red pepper, and fennel, if using.

Add crushed tomatoes, walnuts, and chopped tomatoes and bring to a boil.

Reduce heat and stir in vegetable broth and pasta.

Allow to simmer and gently bubble for 15-20 minutes, stirring occasionally.

Remove from heat, stir in spinach or other green vegetable.

Allow to rest 3-5 minutes, then divide between 4 serving bowls.

Sprinkle with your favorite topping, such as parmesan or pecorino cheese, fresh parsley, and/or chopped scallions. 

Notes: 

*Walnuts can be swapped out with your favorite ground meat or meat alternative.

Surrender and Accept Change

Featured by stephsimply, posted in Simple Observations and Musings

“And when the night is cloudy, there is still a light that shines on me, shine until tomorrow, let it be.”–Paul McCartney

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During the height of the pandemic, I cultivated the habit of a daily meditation practice.  In particular, I often used an app that was free of charge for those in the service careers, including educators.  In addition to offering guided meditations, it also offered short (3-5 minute) video clips designed to bolster spirits, inspire courage, and calm feelings of anxiousness.

While I can’t say I was a regular viewer of those videos, I did enjoy, and often learn, from the ones I did watch.  One video in particular, used time-lapse photography to demonstrate the ways in which light changes throughout the day.  It was one of my favorites, so much so, that I saved the link to my laptop to rewatch from time-to-time

During this video, the narrator explains the way our experience of color changes over the course of a day and the science behind it. Beyond the obvious point of light brightening at the beginning of the day and darkening at the end of the day, there is a daily light progression that we may not perceive.  It allows us to experience every color of the light spectrum within one 24 hour period.  Much of this progression has to do with the nitrogen and oxygen in the atmosphere scattering the light waves coming from the sun and making the sky appear blue.

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At sunrise, we see more reds and oranges, while other colors, like greens, blues, and purples, appear darker and more muted.  Then, as the morning progresses, yellow light becomes the dominant color we tend to associate with sunlight. Meanwhile, the “yellow” sunlight reflected upon the so-called blue of the sky intensifies the color of anything that is green up until noon.  Then this same light/color progression begins to reverse itself throughout the remainder of the day until the sun sets.  As the sun returns to its lowest point on the horizon, the light returns to a red-orange hue, and then gradually fades into the blues and violets associated with night, illuminated by what we perceive as the white light of the moon. 

And so it is with life. Change happens daily, from moment to moment, and life never stays the same.  Like the changing of light rays throughout the day, many of these changes are so subtle, they are often not observed in the moment, such as the growth of our children, or our own aging process.  For example, a parent may not clearly see the day-to-day growth occurring within the physical development of their own child, until one day, they happen to notice the child’s clothes are suddenly too short/small.   Likewise, we may not discern our own aging process until we see a picture of ourself from as few as five years prior, and suddenly we are face-to-face with our own change.  

As an educator, I sometimes measure life in terms of an August to July school year, rather than the typical January to December calendar year, depending upon what is being measured.  Nonetheless, I recognize, now more than ever, that time is fluid, and it matters not how I measure time because it continues to flow and stream like the daily progression of light.

That being said, these past 12 months have been full of joys, changes, and of course, challenges. Many of these changes were immediately as visible as a bright sunrise over the Ohio River. While others shifts were less visible, but nonetheless impactful. Then there were those challenging dull hue moments that accompany the colors of night that felt as long as evening shadows.  In fact, there were moments when it felt like I was riding life’s carousel, returning, again and again, to the same point as if progress was at a standstill.

And yet, now I can look back and see that, indeed, even if I wasn’t directly observing it, change was occurring.  While my eyes may not directly witness every sunrise, nor catch sight of all of  night’s blues and violets, these events still occur–without or without my direct detection. An invisible force, a guiding hand, if you will, greater than you and I can comprehend, maintains this on-going, ever-moving cycle of change.  It is ever present, even during those darkest, bluest nights when we often feel alone with the shadow-side of life and wonder if the darkness will ever abate.  

Ultimately, the darkness ebbs, and the light does begin to flow, but precisely as the light/colors of the day must go through their unique progression, so too must the solutions and resolutions to those dark and lonely life challenges.  Life, like light, will go on and will continue, along with the Source, the maker of light and life.  Therefore, we must surrender to this knowledge.  Surrender to the what is, and to what will be; surrender to the notion that we are not in-control.

The lesson for me this 2022-2023 year, and it is a tough morsel to swallow, is that the only guarantee of life, like the light progression of our day, is change.  While I can try to control certain factors, such as schedule and routine, the choices I make, or even how I measure time, for the most part, what will be, will be. 

Thus, as long as I wake up, whether I rise with the cool dark blue of the predawn hours, or I get up with the bright orange and red light of sunrise, there is a Source shining, not only within me, but throughout all of life.  Therefore, as the light surrenders, rather than falls, to its daily course of change, it is likewise my job to see the illuminated gift of each day as I ride the ups and downs of this carousel called life.  

Teachers Matter: Welcome to the Next Generation of Educators

Featured by stephsimply, posted in Simple Observations and Musings

“So enter that daily thou mayest grow in knowledge, wisdom, and love.” –Alumni Gateway, Ohio University, entrance view.

May 2017.  Upon high school graduation, like many, my daughter, Madelyn (Maddie), thought she had an idea regarding the direction of her adult path.  However, once immersed in the pursuit of this path, biochemistry/chemistry, despite excelling at it, she was miserable. Midway through her undergraduate studies, after much reflection, discussion, and contemplation, Maddie bravely decided to pivot.

Her decision to change course was not a simple one.  And while I do not want to speak for Maddie’s experience during this process, I do recall her stating that the one class that truly brought her joy during her first two years of undergraduate work was an art course.  Art was her minor, but in the decision to switch, art became her major, and biochemistry/chemistry became her minor.  

Like all change, there was some catching up to do and several adjustments, especially since she switched locations of study. Then COVID, and the ensuing pandemic, hit, impeding progress as the railways of education greatly slowed in an attempt to switch tracks.  This meant virtually navigating coursework meant to be completed in an art studio.

As the pandemic’s impact grew, the staggering blow of life-interrupted affected all, especially those between 18-25 years.  Daily living went upside down and sideways for this age group as the so-called normal way of interacting and connecting with friends, family, and mentors was often lost during times of isolation.  Even as restrictions gradually eased, those last two years of undergraduate study, while simultaneously working part-time, were not the typical college-age experiences for Maddie and her peers.

In the shadow of the COVID cloud, Maddie was also reflecting, examining, and embracing a greater understanding of herself to best determine what her next steps into adulthood would look like.  Again, I cannot speak to her internal experience, but from the outside, her contemplation process appeared deep, honest, and, at times, painful.  I wanted to help ease the discomfort of this transitional process, but as with any metamorphosis, only the person within the cocoon can undergo the change.

Beside a bright green cap, you will see Madelyn looking up at us with a glowing face of pride.

May 2023. John, my husband, and I waited as the candidates for Doctoral and Master’s degrees from Ohio University, our alma mater, made their way into the Convocation Center.  It was a long procession with Patton College of Education entering as the next-to-last school of candidates. Finally, we spied Maddie with a smile for miles, waving at us, face glowing with pride.  She had not only emerged victorious from the cocoon of young adult transition, but also, she had successfully earned a Master of Education degree during this transformation and appeared ready to take flight.  I hoped that like a sponge, she soaked up all the joy, hope, and satisfaction relegated to such a momentous occasion.

Celebratory milestone moments of life are few and far between.  These cherished junctures of life mark a moment in time when one can say, “I did it.  I put in the work.”  Or, as Maddie likes to say, “Nevertheless, she persisted.”  And persist, she did.

And so, as John and I sat there, tears frequently slipping out of our eyes, I reflected over the ways in which this moment could potentially impact her life.  You see, our daughter is now a fourth generation educator, the ninth teacher of our collective families.  Education is not an easy career, and often the rewards are not, per se, tangible–at least if you measure monetarily.  Instead, the rewards are more intrinsic.  It is a calling to go forth and make a difference in the lives of others.

It struck John and me that these hundreds of candidates, no matter their field, present in full regalia, were there, in part due to their past teachers.  In fact, though teachers are often at the bottom of the pay scale, there isn’t a single adult, or child over the age of five, whose lives have not been impacted by a teacher.  As with any field, there are always going to be some bad apples, but the dynamic teacher, the teacher who cares, who is passionate about his or her students and subject matter can truly make a difference, and, in some cases, be transformational.  Call me biased, but there is not a doubt in my mind that Maddie will be the latter.

I have often shared a story about my Papaw.  He once pulled me aside and said, “Stethie,” (that is how he said Stephie), “Your ol’ Papaw only got a 5th grade education.”  

Papaw then spoke proudly of his sister who had gone to college, earned her degree, and went on to become a teacher. 

“Don’t be dumb like your ol’ Papaw.  Get your education.  Go as far as you can with it.” 

He went on to encourage me to be a teacher, like his sister, and later, his daughter, my mother.  

“There’s no greater job.”

Papaw and me when I was around two years old in his backyard in front of his garden.

Little did he know that I would not only go on to become a teacher, but also marry an educator who was from a family of teachers.  Therefore, I can only imagine the smile on Papaw’s heavenly face, knowing his belief about education still inspires and motivates today.

This story will be published in May on the final day of National Teacher Appreciation Week. Numerous colleges and universities will be graduating more educators around this same time period, but the fact remains that the long-standing shortage of teachers that has been increasing since before the pandemic, will continue to grow. In fact, according to the Economic Policy Institute, this is not a result of the number of qualified candidates as much as it is the working conditions and lack of compensation.  

I am hopeful this will change for my daughter and her educational peers, but I am often discouraged by current political culture and societal trends, especially with regards to the importance of education.  Nonetheless, Madelyn comes from a long line of people who knew, know, and believe(d) in the merit of quality education and the impact of a positive teacher. My prayer is that she, along with the newest class of teachers entering the field, will proudly stand on the shoulders of those who came before them, and bless this world and its children, with their many gifts in even greater and more innovative ways than their predecessors could have ever dreamed.

“So depart that daily thou mayest better serve thy fellow man, thy country, and thy God.”–Alumni Gateway, Ohio University, exit view.

Sawubona: How this one word could change the world

Featured by stephsimply, posted in Simple Observations and Musings

“Every individual matters. Every individual has a role to play. Every individual makes a difference.”–Jane Goodall

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Listening to a podcast recently, a word piqued my curiosity.  Sawubona.  The speaker stated that this term had a moment of notoriety in the 1990s in the business world based upon a book written to encourage companies to solve group problems through various systems of learning.  This may explain why I never heard of it up until now as I was, and still am, in the field of education as opposed to business.

As I understand it, at its most basic level, it is a Zulu expression of greeting, another way of saying “hello.”  However, as heard in the podcast, and confirmed in later reading, its meaning is far from a common greeting.

Depending upon the source read, Sawubona, means “I see you,” or “We see you.”  In response–again, depending upon the source–the other person greets, “Yebo, Sawubona,” (Yes, I/we see you too), or “Shiboka” (I exist for you).  Regardless, it is the seeing of the other person and acknowledgement of existing to help the other, that most stood out to me. 

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Quite often, in our morning rush, our greetings and responses are typically short, polite, and given with a smile as we promptly move on to our work and/or day at hand.  Certainly, there are occasions when we pause long enough to ask about a specific event or person, but as our schedule often demands, we listen, long enough to be polite before moving quickly on, without really looking.  

I know I do this, and I feel fairly certain that I am not the only one.  Therefore, I do not want the thesis of this piece to be interpreted as finger wagging or shaming.  Instead, I hope to provoke some thought regarding the importance of seeing our shared humanity in one another and existing in a state of respect –even if we don’t see eye-to-eye with everyone with whom we meet.

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Respect, according to Merriam-Webster, is derived from the Latin root, respectus, which means, looking back (at), refuge, regard, and consideration. The beauty, to me, of Sawubona is in the underlying message of regard for the other person. I SEE you is such a powerful acknowledgement. It is a way of communicating that I SEE (regard/consider) your uniqueness, your talents, and your gifts, no matter the differences we may have.

I once heard a story of a farmer who espoused hate towards a certain political figure.  As it turned out, the politician asked to visit the farmer for a conversation.  The farmer told the politician’s team that he felt reluctant for the politician’s visit because the farmer espoused a certain faith, and given the public servant’s political status, the farmer assumed the politician could not possibly have a faith affiliation.  Nevertheless, a meeting was arranged, and the two men of opposing sides walked the farmer’s land together as the farmer talked and shared his concerns about his way of living.  The political figure looked and listened. 

Later, as the conversation progressed, the two men ended up in the farmer’s house, drinking coffee and learning more about one another.  When the farmer realized that he, indeed, shared the same faith practices as the politician, he called a few of his friends to join in the conversation.  As the story goes, upon the politician’s departure, the two men shook hands, but the farmer made it clear that he still would not vote for this political figure.  However, he added that he was surprised to learn the two of them had more in common than he realized.  He further invited the politician to return to his home at a later date, so that they could continue their conversation.

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Some might ask what is the point of the story if the farmer was not convinced to vote for the politician. Instead, I think it makes a case for the idea of Sawubona. Two men, on opposite sides of the political fence, spending time with one another, asking questions, listening, learning, and finding some common ground in their shared human experience is a way of conveying consideration or regard for one another. They didn’t have to agree on all points in order to respectfully get along.  In fact, as it turned out, the politician would later reach out to the same farmer when certain legislation was being considered that would have affected the farmer and his community in order to gain a greater understanding of the potential impact.

Reflecting on Sawubona is a lesson of seeing others and being seen by others. It is understanding that we do exist together for one another.  We may have our differences, but it is those collective differences that can create a community of support.  Each individual has their own gifts and talents that we bring to the proverbial community table.  And, thank heavens, because there are so many skill sets of others upon which I rely in order to live, work, and participate in many other daily activities. 

When we truly take time to see others, we can see the common struggles, celebrations, and life experiences. We can feel compassion for another’s suffering, and we can feel the joy of their milestone celebrations. Furthermore, we can appreciate the gifts and talents of others, even those with whom we may disagree on certain subjects. 

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In the end, I am not suggesting that the idea behind Sawubona is easy. Instead, I encourage us to think of Sawubona as a practice. A practice in which we take time to look others in the eye more frequently when greeting in order to make others feel seen.  Additionally, it is a practice for when we find ourselves feeling angry or incensed by an opinion different from our own, to challenge us to pause, and look more closely for the common human thread shared with that person of opposition.  

One word cannot solve all problems, but if we begin to look for more Sawubona moments, it might allow for more opportunities–like the farmer and the politician–for listening, learning, and finding common ground.  When we feel seen/heard by another person, it makes us feel respected, and that feels good.  Therefore, imagine the positive reverberations that could be created within our own local communities if we began to offer that same Sawubona feeling to even one person per day.  It is certainly worth considering. 

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