Letter from the Publisher
Dear Friends, this issue features wholesome Nutrition inspiration. We each live and thrive by providing for our bodies what is necessary for strength and well being. The general culture of our country and the world does not educate us about health, nor does it promote the best nutrition for long life. The check-out counters at stores are full of high-sugar, impulse products. Our options on store shelves are packed with sugary cereals, high-salt and processed foods, and products loaded with colors, chemicals, and high fats. It is very hard on our children—and you and I—to shop for groceries and not leave the store with food that weakens our physical health. When we travel it is very difficult to find any healthy options for our bodies. Poor health leads to high healthcare expense and the overall result is a health trap we find difficult to escape. This Nutrition issue is not a "quick fix" but provides true life perspectives and ideas from Native elders, and examples of nutritious options to help make the change to a healthier and more meaningful long life. Enjoy, as our Creator guides you through this issue and your day.
Robert Burnette Onondaga
Volume 15, Issue 1
American Indian & Alaska Native LivingTM magazine is a bi-annual publication whose content is designed to enhance the health and wholeness of the indigenous populations of North America. It is published by the Native Ministries Department of the Oklahoma Conference of Seventh-day Adventists.
Robert Burnette, Onondaga
EDITOR
Caroline A. Fisher, M.A.
SENIOR
Jim Landelius, M.A. Director, Native Ministries Oklahoma Conference of Seventh-day Adventists
David DeRose, M.D. Medical Consultant
Stephen Carlile, Cherokee Spokane, Washington
HEALTH CONSULTANT
Joni Bokovoy, DrPH, Cherokee
Alma Ransom, Mohawk USA and Canada
Julie Burks, Ojibway
Joan Rupe
Stephen Carlile, Cherokee
PUBLISHED
BY Oklahoma Native Ministries Department of the Oklahoma Conference of Seventh-day Adventists P.O. Box 32098, Oklahoma City, OK 73123 405.721.6110 www.okadventist.org EXECUTIVE
Sonja DeRose MD, Women’s Health
American Indian LivingTM, Volume 15, Issue 1
HELP! I AM GRIEVING ALONG BY KAREN NICOLA, M.A.
CALENDAR OF EVENTS 10 12 18 19 20 29 33
THE HEALTHIEST ELDERS: SEVENTH GENERATION HEALTH WARRIORS BY JONI BOKOVOY, DRPH
SOUTHCENTRAL FOUNDATION INCREASES ACCESS TO BEHAVIORAL HEALTH SERVICES FOR RUTAL COMMUNITIES BY STEPHANIE SMITH
HONOR, CELEBRATE, AND GIVE BACK DURING INDIGENOUS PEOPLES DAY BY KAYLEE LATOCHA
PLANT-POWERED RECIPES
VETERANS PRAYER
NUTRITION Improving Our
| Nutrition
Our nutrition is one of the most powerful tools we have to promote our personal health. By improving our nutrition, we can substantially increase disease prevention and be healthier, happier, and more energetic.
Think Positive
A mill worker was one hundred pounds overweight and wanted to lose weight but was too embarrassed to attend the nutrition classes his employer was offering. So he met with the presenter in her office to ask if she would be willing to help him individually. She agreed. For the first week, all she asked him to do was write down everything he ate each day. He did, and brought his list to her the next week. She looked it over and then asked him to eat one piece of fruit every day in the coming week. He said to her, “But what about the pound of fudge I eat every day?” She encouraged him not to worry about it because it would take care of itself. And it did! The next week she asked him to add one vegetable (he had none on his list). He continued adding week by week until he was eating six-plus servings of fruits and vegetables daily. He took small steps and focused on the positive instead of the negative. This gave him the courage to gradually begin changing his diet and exercise patterns, and eventually he was successful in achieving his weight loss goals. The important principle from this story is to focus on the positive and pretty soon the negative will be left behind because of lack of room.
When looking at your diet, look at something good that you could do. Maybe you could add one fruit each day, an apple, perhaps? Maybe you want to increase your water intake to help your brain and body function better. Maybe you would like to start eating breakfast regularly. Or maybe you could choose to eat two cruciferous vegetables, like broccoli, cauliflower, brussels sprouts, kale, or cabbage every week to help your body clean out the toxins. Then, later, when that has gone well, you can add another healthy and nutritious habit to your diet. The point is to choose to add something good to your diet, and not beat yourself up over the “bad.” Research shows that dwelling on and highlighting the good is beneficial for your body, mind, and spirit. If you choose to think about this positively and make positive additions, YOU WILL SUCCEED!
The Fiber Factor
In the First Garden, the Creator gave us a plant-based diet for our enjoyment and blessing. One of the most important aspects of this plantbased diet is fiber. High-fiber foods include beans, legumes, whole grains, pasta, vegetables, fruits, and nuts. Fiber satisfies without excess calories, which is great for achieving and maintaining a healthy weight. High fiber intakes are associated with lower serum cholesterol concentrations, lower risk of coronary heart disease, reduced blood pressure, enhanced weight control, better glycemic control, reduced risk of certain forms of cancer, and improved gastrointestinal function. In fact, plant-based diets give us the lowest risk of cancer. Foods high in fiber provide a slower rise in blood sugar, requiring less insulin to process a meal. They also slow the emptying of food from the stomach, which slows the absorption of simple sugars into the small intestine.
Studies also support the benefits of a plant-based diet for children. Researchers reported on changing the nutritional content of school lunches served to 1.1 million New York City public school students to a more wholesome, healthy diet. After just one year, a 16% increase in academic performance and a 41% decrease in the number of learning-disabled children were reported. You might be surprised to know that fruits and vegetables are an incredible promoter of harmonious living. In a study of eight thousand teenagers at nine juvenile correctional facilities, researchers arranged to have diets high in sugar and other refined carbohydrates replaced with diets high in fruits, vegetables, and whole grains. Amazingly, during the year in which the diets were changed, violent and antisocial incidents in the institutions decreased by almost half.
Healthy Fast Foods
Fruits and vegetables are the original fast foods and are packed with fiber and nutrients. The color in fruits and vegetables is created by flavonoids, which science is discovering are amazing promoters of health. Different colors represent different nutrients and benefits. Colorful fruits and vegetables are wonderful. For example, purple, red, and blue fruits or vegetables are rich in phytochemicals called anthocyanins, which help get rid of free-radical damage in the body and the brain. Orange, yellow, and green vegetables are rich in stress-lowering carotenoids. One study found that some of these carotenoids, such as beta-carotene, when consumed on a regular basis, have a stress hormone-lowering effect, so enjoy eating your fruits and vegetables in a rainbow of colors every day. Fruits and vegetables are truly lifesaving. The World Health Organization states that up to 2.7 million lives could be saved annually with sufficient fruit and vegetable consumption. Low fruit and vegetable intake is among the top 10 risk factors attributable to early mortality, according to evidence presented in the World Health Report 2002.
| Nutrition
There are many benefits from eating vegetables, and science is discovering more all the time. A study was done on Chinese women in Singapore, a city in which pollution levels are often high. This pollution creates extra stress on the cleaning capacity of people’s lungs. The study found that in nonsmokers, eating cruciferous vegetables lowered their risk of lung cancer by 30%. In smokers, regularly eating cruciferous vegetables reduced lung cancer risk an amazing 69%. This study clearly illustrates cruciferous vegetables’ amazing ability to help protect the body.
Many studies have been done on specific fruits and, as with vegetables, more benefits are continually being discovered. For example, one fruit that has received great attention is the grape. Much of this attention has come from the apparent positive effects that drinking wine has on heart disease. The great news is that beneficial flavonoids that fight heart disease are found in the grape itself. By drinking grape juice, you can get the benefits from the grapes and avoid the damaging effects of alcohol, such as addiction, cirrhosis, and increased risk of cancers.
A study published in The Lancet found that high intakes of flavonoids predicted lower mortality from coronary heart disease and lower incidence of heart attacks. The latest research reveals that the old saying, “An apple a day keeps the doctor away,” is fact, not folklore. Some of the nutritional stars in the apple –fiber and flavonoids – translate into the apple’s ability to keep us healthy. A large review, including over 85 studies, found that regularly eating apples is the strongest association with a reduced risk of cancer, heart disease, asthma, and type 2 diabetes when
compared to other fruits and vegetables. Additionally, apple intake was associated with increased lung function and increased weight loss.
Nut Cases
Healthy fats are essential to a good diet. And the best place to get those fats is from natural sources. Basically, the closer your food is to the way it came from nature, the better it is for you.
Researchers found that when people on the Standard American Diet (SAD) were given an avocado-rich diet, their total cholesterol dropped an average of 8.2% with no change in HDL, high density lipoprotein cholesterol (“good cholesterol”). Another good source of healthy fat is found in nuts and seeds. You have probably heard that eating too many nuts may lead to weight gain because they are so high in fat. But nuts impact our satiety in a positive way; they fill us up and help satisfy our hunger. In a review of the literature looking at the association between nut consumption and energy balance, clinical trials reveal little or no weight change with inclusion of various types of nuts in the diet over six months. Studies indicate this is largely attributable to the high satiety property of nuts, meaning people tend to eat less of other foods.
While the weight connection may still be debated in some circles, it is understood that the fat in nuts is a healthier fat. Nuts contain mostly mono- and polyunsaturated fats. These fats are more heart friendly. The Adventist Health Study, which included 26,473 people over a twelve-year period, found that people who
| Nutrition
Online Nutrition Resources
• supersizedkids.com (A family plan to help your child control their weight and strengthen family ties)
• https://www.verywellfamily.com/how-to-buildhealthy-eating-habits-in-kids-620670 (Helping children love and learn about healthy eating)
• kidshealth.org/parent/nutrition_fit/nutrition/ habits.html (Ideas on helping kids eat healthfully)
• nlm.nih.gov/medlineplus/vegetariandiet.html (Information about a vegetarian diet)
• mypyramid.gov/tips_resources/vegetarian_diets. html (Information about a vegetarian diet)
ate nuts five or more times per week cut their risk of having heart attacks by 51% and had a 48% reduction in death from heart attacks as compared to those who ate nuts less than once a week. The Nurses’ Health Study, lasting 14 years and involving more than 86,000 women, found that those who consumed more than five ounces of nuts weekly cut their risk of coronary heart disease by 35%, compared to the women who ate less than one ounce per month. They found similar reductions in the risk of death from coronary heart disease (CHD) and nonfatal heart attacks. Then, too, the seventeen-year Physicians’ Health Study, which involved more than 21,000 men, found that those who ate nuts at least twice a week cut their risk of sudden cardiac death by 53% when compared with men who rarely ate nuts.
Seeds of Change
Seeds have great health benefits. Their high nutrient content shouldn’t be surprising because seeds are “eggs” that contain the nutrients needed to nourish a new plant. We often use these nutritional wonders as an occasional snack. Making them a regular part of our diet has the potential of benefiting us even more. Sesame seeds are a source of the bone-building mineral calcium. This is wonderful news for those who have trouble tolerating dairy products or who avoid them completely due to health concerns. Flaxseeds provide several positive dietary factors.
• vegweb.com/index.php?action=recipes (Vegan and vegetarian recipes)
• cancerproject.org (Online resource for those wanting to change their diet to prevent cancer or maximize their treatment by making dietary changes)
• drmcdougall.com (Access to resources and educational experiences focusing on the dietary treatment of chronic diseases)
They are rich in omega-3 fatty acids, antioxidants such as lignan, and other fibers, all of which are good for our bodies. Ground flaxseeds have the potential to help with heart disease, cancer, high cholesterol, blood pressure, diabetes, rheumatoid arthritis, ADHD, memory loss, weight problems, inflammation, eczema, acne, itchy dry skin, hives, constipation, menopause/PMS, and even depression.
Very little benefit is obtained from eating whole flaxseed because it passes right through the intestinal tract without being broken down enough to release many of the beneficial elements contained within. Adding freshly ground flaxseed is the best way to include it in your diet. It can be sprinkled on cereal or used in baking. A coffee grinder works nicely to physically break the seeds down and release the beneficial components. Flaxseed oil and ground flaxseed get rancid quickly and require special care to maintain some of the healthy components. They should be refrigerated in dark, airtight containers for the longest shelf life. It is also recommended that an individual limit his or her intake of ground flaxseed to two tablespoons per day because it contains small amounts of cyanide. A small amount of this element will not cause any problems, but large amounts can significantly interfere with oxygen binding to hemoglobin in your blood. If you stick with the recommended amounts there will be no problems.
Help! | Community Health
I AM GRIEVING ALONE
BY KAREN NICOLA, M.A.
Idon’t know your name, but if you are grieving, I do know that this is difficult in the best of circumstances.
I don’t know your loved one, but I do know you are feeling a roller-coaster-ride of various emotions.
I don’t know your personal grief or loss experience, but I do know everyone's response is unique for many reasons.
Did you know that avoidance of our emotional pain is normal? Did you know that avoiding pain leads us down the path of unhealthy grief? Did you know that sometimes our cultural influences do not support healthy grief options? Did you know that healthy grief brings us hope for healing, connection with others, and new opportunities to love, laugh, and live again?
Let me tell you about a client I am working with. She witnessed the traumatic and accidental death of her boss. He was someone important to her. They shared a special bond and positive working relationship. Suddenly, the relationship ended and so did her employment.
Ten years prior, this client suffered prolonged depression following the premature death of her father when she was a younger woman. Her husband and family did not wish for her to repeat 10 more years of suffering. That is why she called and began grief coaching work with me.
A couple of months past the accident, this
client was reaching out to family members and friends of her boss. Together, they talked about memories, shared tears, and supported each other with permission to feel and express those feelings. This was healthy grief. But remember, when her boss died, she also lost her job because his private business could not continue without him, so she was also feeling the loss of her colleague and wages.
Both employees were suddenly unemployed. Each of them was also traumatized by witnessing the tragic death of their boss. My client’s colleague isolated himself and used alcohol and drugs to soothe his pain. He became less functional and couldn’t find a new job. His parents and friends were very concerned and didn’t know what to do for him.
On the other hand, my client is functioning, looking for work, allowing her feelings to exist and expressing them, creating new routines, and has not gone down the path of depression. She is choosing healthy grief options and it is making all the difference for her.
You too can be supported in your grief. You too can function, learn that pain is not your enemy, and discover healthy ways to express your sorrow, anger, fear, and loneliness. You do not need to grieve alone. You can be supported and learn how to grieve in healthy ways. As soon as tomorrow, you can start waking up with hope for healing.
© Karen Nicola 2024
Karen Nicola, M.A., is a Grief Coach/Grief Educator
THE HEALTHIEST ELDERS:
SEVENTH GENERATION HEALTH WARRIORS
BY JONI BOKOVOY, DRPH
Our American Indian and Alaska Native Elders are one of our most valuable resources. Nearly one million American Indian & Alaska Native (AIAN) people are over the age of 65. Tribal communities have significant diversity in size and geography, tribal history, cultural and spiritual practices, and languages. There are gaps in accessing essential services and inequities in health care services, housing, economics and more, that are necessary to support aging with dignity. These Elders, within 574 federally recognized tribes, will likely double within the next decade. Sadly, many will also die more than ten years earlier than other U.S. races, having poor health and a lower quality of life.1 A few of the main reasons are their inability to get the healthcare they need, along with lifestyle medicine, having unhealthy commodities, being socially isolated, having fractured family systems and having financial issues.
Despite these statistics, there are healthy AIAN elders who challenge the norm. The Blue Zone researchers identified areas where
the healthiest centurions live and what contributes to their healthy aging; likewise, let’s start looking for the same in our healthiest Elders, whatever their age! What we learn can help us help better help our Elders having health challenges.
ELDER: Sandi Bokovoy – Cherokee, Osage and Creek Nations. I am one of many American Indian families from the Cherokee Nation who has a living, healthy Elder. My mother is 91 years old and is Cherokee by birth, Osage and Creek/Cherokee by adoption. She has three living birth siblings in their 80s who are also healthy and fit. Listening to stories from each of them, the common themes are a diet rich in whole plant-based foods (only my mother and our family are lacto-ova vegetarians, the others also eat meat); daily activity including frequent walks; strong community; family connections; and strong faith. These Elders’ habits in turn impact their families. Other things that play a role are laughter, swapping stories, hard work, and positivity.
“The grandfathers and the grandmothers are in the grandchildren; teach them well.”
–Anishinaabe proverb
Here are some of the specific habits my mother exhibits. She walks a little over half a mile, three times a week. She starts her day with a bath and then does daily devotionals, studying her Bible and spending time in prayer. She does all her own laundry and cooks most of her own meals. She is active in her church, playing the piano (she is a concert pianist), leading out with the bible study once a month, and regularly cooking food for potlucks. She routinely visits church members and friends who are ill, often taking them something she has baked. She has a best friend whom she spends time with in person and on the phone discussing ideas and sharing stories. She spends time with all generations within our family, including her grandchildren and greatgrandchildren. She has a passion for children and youth and still helps lead Vacation Bible Schools (VBS) at her church and other churches nationwide. She stays mentally active and reads every day. She may watch TV in the evening, choosing news, the weather channel, or Hallmark-type programs. She focuses on the positive.
Sandi is a great storyteller and our entire family and her friends enjoy spending time hearing her stories and gaining lessons from them. Several years ago she wrote a book about her life experiences in Africa. The book, “Ethiopia Calls” (WestBow Press, 2022), details how God and prayer have such a pivotal role in her life. Sandi is currently completing an American Indian, Alaska Native, Native Hawaiian VBS manual for youth leaders. In the past, she was the Native Children’s Ministry Director for her church’s North American Division for around ten years and has led
NATIVE AMERICAN Elder Honors
On November 6, 2024, Sandi was presented with the 2024 AARP Oklahoma Native American Elder Honors award at a special ceremony presented at the First Americans Museum in Oklahoma City for her work with American Indian, Alaska Native, Native Hawaiian, First Nation, and other Indigenous children worldwide.
VBS around the nation and the world, many on reservations and in indigenous communities.
Sandi does have a few health challenges. She has had high blood pressure since she was in her 30s. Unfortunately, the medication she has taken for her blood pressure has damaged her kidneys, along with age-related kidney failure. In spite of this health challenge, she continues to be very active and maintain a healthy diet. Her example influences the rest of our family system, help each of us strive to adopt similar health practices.
Elder Well-Being Impacts the Entire Family System
The World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” But how do AIAN communities define health? Native communities should define health and well-being from their perspectives and set their own health and well-being priorities. Once you have that definition, you can look at the threats to the health and well-being of our Tribal Elders, and then look at what factors protect against those threats. This will also help us understand ways we can help address challenges they have in aging independently. Remember, there are 574 federally recognized tribes, and each has its own cultures and traditions. Native cultures must be considered part of the solution to improve health and well-being rather than the problem.
Four Dimensions
Looking at my mother’s life, I realize that health in Elders is not just about the physical well-being, but also mental, emotional, and spiritual well-being all in balance. Even in her 90s, she has a wellbalanced life in all four dimensions. Many Elders and healthcare providers talk about balance between multiple aspects that can be summarized by the medicine wheel. Split into four quadrants, it talks about the four winds, four cardinal directions, and four aspects of our humanity – Physical, Mental, Emotional and Spiritual. When all four areas are in balance, the wheel turns as it should and our life is balanced. In light of this, Sandi says that the top three things contributing to her healthy aging and healthy mindset are:
• Make daily prayer and Bible study a priority
• Spend time doing something that brings you joy. For me, it is playing the piano!
• Serve others. You will always receive a greater blessing than anything you give
Sandi says that it is important to stay physically active and do as much as you can for yourself. She knows that regular walking and just doing activities of daily living around the house that involve simple lifting and movement, are important to her physical well-being.
Look for the positive! I was excited to find studies that look at the impact of Native and Indigenous cultures on health and well-being. In one study involving a tribe in the southwest U.S., a group that learned tribal history, language and craft-making lost more weight and had lower blood glucose levels than those who engaged in standard physical activity and diet intervention.2 Increased Native/ Indigenous culture (CCS-CA scores) is significantly associated with better mental health/well-being (mHHI, p < . 001) and satisfaction with life (SWL, p < . 001) predicts good physical health days (HRQOL, p < . 001).
| Culture
Another Elder, Marcella Morton (Cherokee) is in her 70s, yet continues to be active, although she walks more than she runs. She is a dedicated advocate to both education and health and uses the lessons she learned from her life challenges to encourage others. She is a mentor and active member of the Cherokee Nation’s Wings fitness program. Her life continues to inspire Cherokee people and others to stay healthy and active. You can read more about her work with young people and contributions to AIAN in the “Outlook” issue of the American Indian Alaska Native Living magazine (Volume 14, Issue 1; https://www. aianl.org/copy-of-outlook, pages 26-29).
Marcella’s call to action can inspire Elders:
• Connect often with friends who uplift and inspire you.
• Choose to do hard things that will make you healthy, regardless of your age. Start with one good habit and build on that.
• Mentor others and encourage others to become mentors, too. This is good for Elders as their wisdom and stories can start a positive cycle that will last for generations, impacting the seventh generation, our future: “Each one, reach one.”
The Seventh Generation
Elder Brian Cladoosby, Swinomish Indian Tribal Community, is a member of Washington’s Swinomish Tribe, and is 65. I first met him at the National Congress of American Indian (NCAI) meetings when he served as the twentyfirst Chairman. Since then we have met at other Native events. He has a passion for making things better in Indian Country, starting with his own family and tribe. At a special dental meeting in Oklahoma City, sponsored by the Southern Plains Tribal Health Board, we spoke about his background and about how his family has broken the generational cycle of drug and alcohol addiction and violence. His grandchildren have grown up in a completely drug- and alcohol-free home, a true demonstration that the lifestyle changes made seven generations ago are now coming to fruition in the seventh generation with his grandkids. Cladoosby’s father quit drinking in 1976 and Cladoosby and his wife both quit in 1989. He attributes much of the change to their faith in God—they began attending a small
| Culture
BRIAN CLADOOSBY’S LEGACY
• Nationally renowned leader and powerful advocate for Indian Country.
• President of the Association of Washington Tribes.
• Formerly served as the 21st president of the National Congress of American Indians and as chairman of the Swinomish Indian Tribal Community for more than 20 years.
• Served as a member of the Swinomish Senate for 35 years and was Swinomish Senate Chairman for 23 years.
• Former president of the Affiliated Tribes of Northwest Indians.
• Served on the Department of Health and Human Services Secretary’s Tribal Advisory Committee.
• Board advisor of the Center for Native American Youth at the Aspen Institute, an executive board member of the Washington Gaming Association, and co-speaker of the Coast Salish Gathering, consisting of British Columbia First Nations and Western Washington Tribes.
Seventh-day Adventist church on the reservation early in their marriage during a time of crises and continue to attend to this day. He is a humble leader with a wealth of experience, focused on change in his community and nation.
Cladoosby’s tribe has many ways of addressing the health and well-being of its citizens and particularly their elders, with many of these programs implemented during his time in leadership. Their health and dental clinics are state-of-the-art; they have a housing program; elders receive free hearing aids and also a senior stipend to help pay for their utilities. Elders get free meals—over 40,000 meals are served annually. There is also a heroin treatment center, the first of its kind in the nation. The Swinomish Tribe has free dental clinics in schools, with incentives such as school supplies and clothes for students who get at least two annual screenings.
Brian’s life reflects the flowing key attributes:
1. Live like your actions will affect the seventh generation
2. Make a difference in your community
3. Live your faith
Questions for You:
1. Do you have Elders in your community who are healthy, with healthy extended families? What is their story?
2. Identify Native Communities that consistently have healthy Elders. (i.e., Native “Blue Zones”), then identify common themes of what make these Elders healthy and share those themes with others.
3. If you are an Elder, know that what you do for your own health and well-being does make a difference up to the seventh generation. Thank you for being our example!
Joni Bokovoy, DrPH, a registered member of the Cherokee Nation, has been a health consultant, researcher, and mentor throughout her life. She focuses on helping others find better health and wholeness from her home in rural Oklahoma.
1. “Justice in Aging,” Issue Brief, justiceinaging.org, accessed September 4, 2024, https://justiceinaging.org/wp-content/ uploads/2023/12/Justice-for-Tribal-Elders-Issue-Brief.pdf
2. Lewis, Melissa E., Hannah I. Volpert-Esmond, Jason F. Deen, Elizabeth Modde, and Donald Warne. 2021. "Stress and Cardiometabolic Disease Risk for Indigenous Populations throughout the Lifespan" International Journal of Environmental Research and Public Health 18, no. 4: 1821. https://doi.org/10.3390/ijerph18041821
The Haudenosaunee nations—the Seneca, Cayuga, Onondaga, Oneida, Mohawk, and Tuscarora—are well known for their prayer that is often referred to as “Words Spoken Before All Others.” The prayer is a reminder of the good gifts we receive from nature, and includes the words, "Now we turn our thoughts to the Creator and send greetings and thanks for all the gifts of creation. Everything we need to live a good life is here on earth. For all the love around us, we gather our minds together as one and send our best words of greetings and thanks to the Creator.” May these words be in your mind as you prepare beautiful, nutritious meals for yourself and your loved ones.
Caroline A. Fisher, Editor
RECIPE ONE
Mango Multiberry SMOOTHIE
Interesting facts about mangoes: originally found in India thousands of years ago, there are now hundreds of varieties grown practically anywhere in the world that is warm and vaguely tropical, with six major varieties making up most of what we see in the store. The marvelous flavor and aroma come from some very complex chemical processes, but all anyone really needs to know is how good it tastes. Large football-shaped mangoes, usually from California or Florida, have more meat but a sometimes fibrous texture; smaller, palm-sized fruit from Mexico, usually a golden color, are sweeter and smoother textured. The tart/sweet flavor goes well with ripe berries and a quick spin in the blender.
PREP INSTRUCTIONS:
Yield: 4 servings
Prep Time: 5 minutes
RECIPE INGREDIENTS:
1 1/2 cups mango chunks 1/2 cup frozen raspberries
1/4 cup frozen blackberries
INSTRUCTIONS:
Cooking Time: 0 minutes
Total Time: 8 minutes
2 tablespoons apricot preserves 1 cup ice water
• Place all ingredients in a blender and puree until smooth.
CREATED
BY Chef Edwin Cabrera
Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealthPress, 2019). Used by permission. Copyright © AdventHealth.
CATEGORY TAGS:
gluten-free
high fiber
high protein
low calorie
low carbohydrate / low sugar
low cholesterol
low fat / low saturated fat
low sodium
vegan
vegetarian
whole grain
cholesterol-free
diabetes-friendly
peanut-free
tree-nut free
whole food plant based
NUTRITIONAL DATA:
RECIPE TWO
Quinoa and Roasted Squash WITH PEPPERS
The ancient grain called quinoa has a history that stretches back 3,000 years to South America, yet still elicits quizzical looks and odd pronunciations (it’s KEEN-wa). This relative of beets and spinach, high in protein and gluten-free, has a nutty, creamy consistency and makes for a great base for slow-roasted vegetables with their own smoky, rich flavors. This dish is a fine side dish for chicken or fish, or as a meat-free main course.
PREP INSTRUCTIONS:
Yield: 10 (1/2 cup) servings
Prep Time: 10 minutes
RECIPE INGREDIENTS:
1 cup quinoa, dry
1 tablespoon olive oil
1 ¾ cups water
½ cup red bell pepper, chopped
1/3cup yellow squash, chopped
½ cup plum tomato, chopped
1/3cup zucchini squash, chopped
½ teaspoon paprika
½ teaspoon kosher salt
INSTRUCTIONS:
Cooking Time: 30 minutes
Total Time: 40 minutes
½ cup scallions, cut into ¼ inch bias cut ¾ teaspoon ground black pepper
¼ cup Italian parsley, chopped
2 cups butternut squash, chopped
2 tablespoons lemon juice dash of nutmeg
Non-stick cooking spray
1/8 teaspoon ground black pepper
• Follow the prep technique next to each ingredient. Preheat oven to 350˚F. In a medium sauce pan with a lid place water and bring to a boil. Add the quinoa and bring it back to a boil. Cover and lower heat to low. Simmer for 15-20 minutes. Fluff quinoa and set aside.
• Meanwhile season the yellow and zucchini squash with salt and pepper, spray nonstick cooking spray on the vegetables and place on prepared sheet pan. Season the butternut squash with nutmeg and place on prepared sheet pan. Roast vegetables in the oven for approximately 12-15 minutes. The butternut squash may take around 20 - 25 minutes depending on the oven.
• In a skillet sauté the red peppers, tomatoes and Scallions in olive oil until fragrant, add lemon juice and paprika. Combine cooked quinoa with all the vegetables, fold in the parsley and serve.
CREATED BY Chef Edwin Cabrera
Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealth Press, 2019). Used by permission. Copyright © AdventHealth.
CATEGORY TAGS:
gluten-free
high fiber
high protein
low calorie
low carbohydrate / low sugar
low cholesterol
low fat / low saturated fat
low sodium
vegan vegetarian
whole grain
cholesterol-free
diabetes-friendly
peanut-free
tree-nut free
whole food plant based
NUTRITIONAL DATA:
RECIPE THREE
Roasted Winter Squash SOUP
This recipe can be a starter for a fancy winter meal or just a good everyday soup for cold weather. When entertaining, drizzle a little coconut milk in a circle on top of each bowl of soup before serving. Many grocery stores now sell pre-cubed, packaged squash in their produce sections, which means that recipes like this are much easier to make! Just be sure the squash is orange, not pale yellow, because orange squash has more flavor.
PREP INSTRUCTIONS:
Yield: 16 (1½ cup) servings
Prep Time: 20-30 minutes
RECIPE INGREDIENTS:
6 cups butternut squash, cubed
2 cups sweet potato, cubed
2 sweet winter pears, peeled, halved, & cored
1 medium sweet onion, quartered & halved
Vegetable broth, for basting
1 teaspoon salt
2 cups water, divided
INSTRUCTIONS:
Cook Time: 45-60 minutes
Total Time: 1-1½ hour
1 tablespoon Chicken-Style Seasoning
½ teaspoon ginger powder
½ teaspoon cinnamon (optional)
¼ teaspoon garlic powder or granules
2 cups vegetable broth
1 cup canned coconut milk
• On a large cookie sheet, combine squash, potatoes, pears, and onion. Baste generously with vegetable broth and sprinkle with salt.
• Bake at 400°F for 30–40 minutes, until everything is fork-tender with a few toasty edges.
• Blend seasonings with 1 cup water. Add as many roasted vegetables as your blender will accommodate and blend smooth. Pour into pot and use remaining water to blend the rest of the vegetables.
• Add all ingredients to pot and simmer to mingle flavors. Sample and adjust seasonings, salt, or thickness to your taste.
CREATED BY Heather Leno
CATEGORY TAGS:
gluten-free
high fiber
high protein
low calorie
low carbohydrate / low sugar
low cholesterol
low fat / low saturated fat
low sodium
vegan vegetarian
whole grain
cholesterol-free
diabetes-friendly
peanut-free
tree-nut free
whole food plant based
NUTRITIONAL DATA:
RECIPE FOUR
Southwest Black Bean SALAD
This fresh dish is bursting with flavor! Not only is it easy to make, but this is a salad that anyone can enjoy, and is an easy way to add protein (and more!) to any meal. So go ahead—mix up a batch and dig in! Tortilla chip, pita chip, fork . . . You choose your utensil. But be ready for a flavor party in your mouth.
PREP INSTRUCTIONS:
Yield: 10 (1 cup) servings
Prep Time: 10 minutes
RECIPE INGREDIENTS:
2 (15 oz.) cans black beans, drained & rinsed
1 jalapeno, seeded and minced very fine
1 cup chopped red onion
3 Roma tomatoes, diced
1 cup chopped cilantro
INSTRUCTIONS:
Cook Time: None
Total Time: 40 hour
1 teaspoon salt
1 teaspoon cumin
¼ cup lemon juice
3 cups frozen corn
• Mix all ingredients (except frozen corn) together until well incorporated.
• Stir in frozen corn until evenly mixed.
• Cover and place in the fridge at least 30 minutes to marinate.
• Stir, and serve chilled with tortilla chips or as a side for your favorite summer meal!
• Keeps well in the fridge up to 3 days.
CREATED BY Ariel Hinkle
Excerpted from Simply Healthy: The Art of Eating Well, Diabetes Edition by Chef Edwin Cabrera, Sherri Flynt, MPH, RD, LDN, and Erica Hechler, MS, RD, CDE (Orlando: AdventHealth Press, 2019). Used by permission. Copyright © AdventHealth.
CATEGORY TAGS:
gluten-free
high fiber
high protein
low calorie
low carbohydrate / low sugar
low cholesterol
low fat / low saturated fat
low sodium
vegan vegetarian
whole grain
cholesterol-free
diabetes-friendly
peanut-free
tree-nut free
whole food plant based
kid-friendly
NUTRITIONAL DATA:
The good news is insulin resistance CAN be reversed!
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Understanding the power in your lifestyle is the crucial first step in reversing type 2 diabetes or pre-diabetes. People can begin to reverse diabetes, right now, immediately. All without outrageous cost, without drugs, and without surgery.
Diabetes Undone is produced by Life and Health Network, a 501c3 non-profit organization with a goal to simplify what it means to be healthy. lifeandhealth.org
Veterans
PRAYER
Mighty Creator, how thankful we are for this life. Each day brings challenges, and if we choose, You are with us to increase our inner strength, build our knowledge, and provide us with greater abilities to help others. All we have is from You. Each day You prepare a path for us to grow if we choose. Thank You. We praise You for Your love for us and Your faithfulness to us. Thank You also for free will and forgiveness, that we can choose to not spend a day of our life without You in it. Thank You for prayer, for hearing us, and helping us. Forgive us when we abuse our prayer by just asking for things rather than using the special communications path to know You better and grow in a solid relationship with our Creator God. Let me know You more. Guide me in my decisions. Help me in my nutrition and health. Bless our warriors who protect our freedom and keep us safe. Bless those who save lives. Place Your hand above us and bless all we touch, O mighty Creator. In Jesus's name, amen.
Start your free 30-day journey to better health today!
Board-certified specialist in Internal Medicine and Preventive Medicine, David DeRose, MD, MPH, is a practicing clinician and co-author of the best-selling book, “Thirty Days to Natural Blood Pressure Control.” Now, you can learn—and implement—Dr. DeRose’s best tips for the natural control of diabetes and high blood pressure as part of a free 30-day lifestyle program!
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After registering, you will receive (via email) the tools needed for your success. Dr. DeRose's class includes four weekly overview videos and 30 daily free videos (each averaging less than six minutes in length).
We are excited that you are starting this journey to better health.
MD,MPH
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Website: www.spthb.org
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American Indian and Alaska Native Living magazine
Website: www.aianl.org
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Health Information for Indian Country
Native Ministries of the Seventh-day Adventist Church exists to share the mercy and love of our Creator throughout Indian Country by offering resources to better the mental, physical, and spiritual well being of "every nation, tribe, language, and people." Revelation 14:6 "And the leaves of the tree are for the healing of the nations."
Revelation 22:2, NIV
THE CREATION HEALTH MODEL:
8 PRINCIPLES FOR HEALTHY LIVING
CHOICE
The first step toward improved health is making consistent healthy choices, which turn into habits and lead to lifestyle improvement.
REST
More than getting a good night’s sleep, healing rest means making space in your day to relax, and taking a day once a week for restoration.
ENVIRONMENT
We were made for a garden, but we live in a jungle. Environment is the space outside of us that affects what happens inside of us.
ACTIVITY
There are three kinds of physical activity and three dimensions to physical activity. Combine them, and you’re on your way to good health.
TRUST
Our faith, beliefs, and hopes affect our health. A trusting relationship with the Creator empowers and enriches every aspect of life.
INTERPERSONAL RELATIONSHIPS
Positive relationships contribute to good health, while toxic relationships can destroy it. So, seek to give and receive unconditional love.
OUTLOOK
Outlook not only colors how you look at life, but research suggests attitude can influence your health and even impact the progression of disease.
NUTRITION
Food is the fuel that drives your whole system. Eat for energy, eat for mental clearness, eat for long life. After all, your health is worth it.
