A wandering illustrator with a few sketchbooks... and recently created pastels, oils and watercolors. I mostly now am committed to lifestyle changes to continue to be personally healthy along with keeping the planet healthy too. That means going whole food plant based.
Just the other day I had a visit with a well traveled friend, Teresa Crowell, that I had made when I lived in Tucson, Arizona. We became good friends and stayed in touch. Later in 2008, I took an Orchid Botanical Illustration course on the Big Island of Hawaii. Going to see her in Waikaloa in the north of the Big Island meant exploring and circling the Big Island. She had been making jewelry and selling in Hawaiian shops, the Rock Island Gallery and the Farmers’ Markets, too.
Recently, Teresa has returned to California and is selling in a kiosk at the SLO Ranch Farms, 871 Froom Ranch Way, San Luis Obispo, CA. Her pieces made over the past 18 years are simply lovely. They are made from the fine beaded jewelry supplies coming from the Tucson Gem & Mineral Shows in a variety of colors and semiprecious gemstones, turquoise, sterling silver. I especially like the turquoise. Bring your friends to a new shopping location. I plan to go again, so join me sometime soon.
Her dates at SLO Ranch Farms are November 13, 14, 15, 28, 29 and December 6, 17, 18, 19, 23, 24 between 10AM and 2PM.
I’d love to go again, so give me a call and we’ll set up a time. Those of you at long distance you can contact me and I’ll link you up with Teresa via phone or email.
Until my next personal sketch, PEACE and HEALTH, Heather
It is autumn in November. Sunny and warm on the California Central Coast in Morro Bay. It’s time for a special focus on a plant-based celebration. Here are the beginnings of my Thanksgiving Day dinner that I have assembled. A kabocha squash bought at the Baywood Farmers’ Market along with herbs and poultry seasonings was the centerpiece. More would be added as the assembly continued.
Color is always attracting my eye. The kabocha squash is brilliant orange, complemented by the still-life of red orange roses, Red Anjou pears, avocados and yellow Bearss limes.
Looking up a kabocha squash directed me to a recipe which I adjusted to make totally plant-based, no oil, no meat or dairy. After hollowing out the squash, I roasted it for an hour until it easily stuck done. The day before I had made seasoned farro, celery, carrots and onions. My latest assembly of mushrooms included my new favorite long steamed Beech mushrooms along with the familiar white button mushrooms. All I had to do was to assemble and season my stuffing. Roasted carrots were cooked with the squash during the last 20 minutes and arranged with the squash and surrounded with young spinach leaves.
I had made my cranberry sauce the day before. Look carefully for it in my dish at the lower left.
It was so delicious and fun to make! Everyone who saw it was ready to eat at my house!
Remember to eat well and healthfully through the winter weather and during the upsetting political times that stress us.
Until my next personal sketch, PEACE and HEALTH, Heather
Lately, our choices of food have been gravitating towards more plants, especially unprocessed plants. We call it a whole foods plant-based diet. The first book I read about this way of eating was “The China Study” written by T. Colin Campbell, PhD and his son, Thomas M. Campbell ll, MD. Eating this way is done to lessen the chances of succumbing to the chronic diseases we might experience as we grow through our baby, teen, young adult, middle age, senior and oldest years.
The most recent young medical doctors are now realizing that the study of nutrition is vital to good health. They are often interested in studying the combination of nutrition and lifestyle style. The combined effects are powerful.
In the previous post, I mentioned a recipe that I thought would be a good example of something Kamala might prepare from the “Prevent and Reverse Heart Disease Cookbook” by Ann Crile Esselstyn and Jane Esselstyn. Dal is as the New York Times said in their March 28, 2024 issue a South Asian comfort food. Dal is made of split pulses which are lentils, peas and beans. They may be cooked quickly and are good sources of potassium and magnesium which contribute to a healthy heart and normal blood pressure levels. The fiber in them contribute to healthy cholesterol levels.
I gathered together everything I’d need to make a Singapore Dal dinner. If you make it, please let me know how you enjoyed it.
Onions, garlic and gingerSpices-Garam Masala, Coriander and CuminOnions, garlic and ginger were sautéedBeans, peppers and tomatoes added.
All ingredients were chopped, measured, sautéed, stirred and carefully watched at the proper stove temperature. The pleasure of combining all ingredients to make a fragrant recipe was a way to create a delicious meal.
Many Indian recipes create the health we all desire with an ample amount of protein with nutritional sources of vitamins, minerals and combined phytonutrients that I cannot begin to name. Notice no animal had to die to create this fine dinner which I served with quinoa and garnished with cilantro (or parsley if you prefer).
Every time I see a new President in the White House, I wonder what might be the requested breakfasts, lunches and dinners. Years ago I recall the White House posted the meals served. Every Presidential family has their own favorite breakfasts, lunches and dinners. I did find a post that showed the White House Chefs cookbooks which give us an idea of what they had prepared. I’ll keep an eye open to what might be the next possible choices. Hopefully more plant-based wouldn’t you think?
Until my next personal sketch, PEACE and HEALTH, Heather
While I do not know what Kamala Harris is eating now, I guess her ancestry steers her appetite towards a plant-based way of eating. She grew up as a daughter of a South Indian mother from Chennai, who was a biomedical scientist at the Lawrence Berkeley National Laboratory, and a Jamaican father, a Jamaican-American economist and professor emeritus at Stanford University.
In the past, she shared her love of cooking with her friend, Mindy Kaling, who you may recall was at the Democratic National Convention endorsing Kamala Harris. Here is the video to meet them cooking four years ago when Kamala was a Senator.
From Kamala’s mother in Tamil Nadu, India there would be specialties. Indian food bursts with fragrance and spicy flavors. Many of the recipes from India are plant-based naturally. Below is a recipe from page 215 in one of my favorite sources, The Prevent and Reverse Heart Disease Cookbook by Ann Crile Esselstyn and Jane Esselstyn.
SINGAPORE DAL SERVES 2 TO 4 We first had this dal in Singapore. I stood right beside the chef so I wouldn’t miss any of her secrets. The colors and the spices and the smells are embedded in my head. Putting the chiles in whole gives just the right amount of heat. This is delicious and thick over brown rice or potatoes. Serve it with a huge green salad or add Corn Tortilla Taco Shells and Tostados (page 32) instead of rice – or along with the rice! Fresh mango adds that last just-right touch. INGREDIENTS: 1 onion, chopped 3 cloves garlic, chopped 2 tablespoons chopped, peeled fresh ginger 1 teaspoon ground cumin, 1 teaspoon ground coriander 1 teaspoon garam masala 3 medium tomatoes, cored and chopped 1 (15-ounce) can no-salt-added black-eyed peas, drained and rinsed 1 (15-ounce) can no-salt-added chickpeas or any white bean, drained and rinsed 2 cups vegetable stock or water 3 small skinny green chiles (also called finger chiles; serrano chiles will work, too) Chopped fresh cilantro, and 1 tablespoon fresh lemon juice for serving 1 mango, chopped, for serving INSTRUCTIONS: In a saucepan, cook the onions over medium heat until they begin to soften; then add the garlic and ginger and continue to cook, stirring, for a few more minutes. Add drops of water as necessary if the pan gets dry. Add the coriander, cumin, and garam masala, and cook for 2 minutes more for flavors to mingle. Again, add a few drops of water if the pan gets dry. Add the tomatoes, black-eyed peas, chickpeas, vegetable stock, and whole green chiles! Bring the mixture to a boil, reduce the heat to maintain a simmer, and cook until the dal has thickened to a gravy-like consistency, about 30 minutes. Add the lemon juice and lots of cilantro. Before serving, remove the chiles, or if you want more heat, break up the chiles and add them to the dish to suit your taste. Serve with chopped fresh mango in every bite. Perfection!
Next week I plan to make this recipe, thinking of Kamala during the preparation. She already has my VOTE ! Is there anyone you would like to share this with? DO IT !
Until my next personal sketch, PEACE and HEALTH, Heather
A quick reminder of a CNN program that may be interesting to a few of you. This Sunday, July 7, 2024, Sanjay Gupta will be speaking of Alzheimer’s Disease at 8PM EDT.
From the Esselstyn Foundation: Our next President will not be a model of health.
Reading this makes me wonder about the decisions an American President must make when on duty which is all the time. Think about how you feel when you have a variety of different meals. A meal of a big multi-vegetable salad, a meal of broccoli and potatoes, a meal with steak accompanied by slices of bread, a meal ending with a bowl of ice cream, cake or pie. Do you garnish your dinner with sauces, butter, cheeses, etc. Now how do you feel?
Until my next personal sketch with opinions and facts, PEACE and HEALTH, Heather
The last time I posted my ideas here, I mentioned Dr. John McDougall and that I enjoyed listening to this gentleman who always told the truth about health and longevity so we could experience it. This past Saturday, 22 June 2024, he completed his life. In my opinion, much too soon since we all wanted more time, education and caring from and with him.
I had gone to a few of his retreats to learn more about the food that I ate. One was in Kauai, Hawaii. Served the food avoiding meat and dairy during that visit many days in a row was exceptional. What a treat! I was surrounded by others that were focused on the same nutritional principals. It all made sense and made me feel so good. He’d often say, “It’s the food!” He also said, “The fat I eat is the fat I wear!” All this was backed up by research and scientific sources.
A gentleman who gave his all….
With Deep Sorrow We Announce the Passing of John McDougall, MD John McDougall, MD May 17, 1947 – June 22, 2024 With a heavy heart, we share the news of Dr. John McDougall’s passing. A visionary physician and author, beloved husband, father, grandfather, brother, mentor and friend, Dr. McDougall died peacefully in his sleep at his home on Saturday, June 22nd, at the age of 77.Dr. McDougall leaves behind a profound legacy. His journey into healthcare began with a massive stroke at the age of 18. While this illness left him with a lifelong disability, it also ignited in him the passion to transform healthcare for the better, impacting countless lives around the world.John lived a life full of adventure, love and happiness. Our family will remember him as the man who taught us to live life to the fullest and always speak the truth. The world will remember him as the man who revolutionized modern healthcare and championed dietary therapy.In honoring Dr. McDougall’s memory, we ask you to continue to live healthfully, love each other and be kind to the environment and the animals who share it. We promise that the McDougall Program will continue. While this mission began with Dr. McDougall’s dream, it will live on and evolve through the dedication of his children and the team he personally picked to help him turn his vision into reality. This is a family business, and we promise to be there for you, as Dr. John McDougall always was.Look what you made, Dad! We’ll take it from here. Dr. McDougall’s Daughter & CEO, The McDougall Program
Keep your eyes open to the opportunities that tell the truth about what is safe to eat without the pharmaceutical, medical and food lobbies getting in the way to sell you more pills and processed foods. One of his many books was “The Starch Solution.”
Until my next personal sketch, PEACE and HEALTH, Heather
Every Sunday in California, I listen to a presentation given along with a brief talk on a health topic at 5PM Pacific Daylight Time. So if you are in another time zone like the East Coast, convert to your time. It would be 8PM EDT for you. It feels like he is chatting with me in my neighborhood when I listen to Dr. McDougall. If you miss the chat with his daughter, Heather, moderating and wife, Mary, you may catch it later on YouTube. Just search a little bit for lots of excellent information from Dr. McDougall that fits your needs. I’m sure you’ll find something intriguing!
Because I do not eat meat or dairy, growing a garden full of veggies is so much fun when not visiting the Farmers’ Markets or my local Natural Foods Store, Sunshine Health Foods. I don’t have room for a pet cow, pet chickens or a pet pig! And who would want to eat my pets? The beginnings of my cherry tomatoes are growing in my garden. We have planted three cherry tomatoes, arugula , lettuce, Kentucky Wonder Pole Green beans and may find room for a cucumber. Of course, there are always flowers which are food for my soul.
LinariaArugulaAmaryllisKentucky Wonder Pole Beans and Morning Glory
This morning I had a delicious Tofu Scramble! Just had to see how to improve my own Tofu Scramble. Add a few chopped potatoes is a great idea!
Until my next personal sketch, PEACE and HEALTH, Heather
At least it is to me for reasons of health and pleasant survival. I love education on topics about health that I haven’t heard from local doctors. Since I am 81 soon to be 82 in September, I have been educating myself ever since I watched the movie “Forks Over Knives” in 2011. It has taken me down many paths while I enjoy the visits to the local Farmers’ Markets here in and around Morro Bay, California. I’ve explored new foods that I’d never eaten before such as collards, kale, arugula, citron, Melogold grapefruit, Cara Cara oranges, pomelos, purple sweet potatoes, Hana yams, Olallieberries, etc. I’ve always loved the stone fruits, strawberries, Brussels Sprouts, red peppers, carrots, celery, cauliflower, broccoli, cherries and grapes, etc. I’ve learned these are the foods that support our health when cooked very simply.
2024 Food Revolution Summit is running now. I should have let you know before it started because each episode can be watched for free for 24 hours.
The first episode which started last Wednesday I found so interesting, I’ve watched it a second time already!
Today is the fifth episode focusing on our hearts. Take a look. If you are really interested you can purchase access to the whole 2024 Food Revolution Summit here. I really think it is a bargain for $97. How many times have you paid for health insurance, a dinner out, an electric bill, a gasoline bill, and many others for more than that and had it made you feel not so good because you will have to pay it again and again. The 2024 Food Revolution Summit will last you for as long as you make learn and use the information and notice how your body feels. I have done these for years in the past and always found great value!
Join me and let me know how you are doing.
Until my next personal sketch, PEACE and HEALTH, Heather
There is little I can say except to either watch the YouTube.com or listen to The Exam Room podcast that I’ve given you links to. If you are not sure who the Esselstyns are, please go back to the previous post “Watching friends…” and look at the book cover.
If you wish to see the occasion which acknowledges the Esselstyn Family on YouTube.com, it’s impressive in a little bit over an hour.
The Esselstyn Family is on this Exam Room podcast and the best podcast you’ll ever listen to if you’re interested in being the healthiest you can be!
Please let me know if this was useful to you whether you are young or old or somewhere in the middle, are 100% healthy or have some sort of illness. I listen to information like this daily to stay on track with my health since I am 81 years old and wish to be just like Ann Esselstyn at 88 years old! How about you? Your goals?
Much of my exercise is house and yard work, like gardening, pruning trees and shrubs, staining my fence and, going out birdwatching and going to Cuesta College for an aquarobics class, etc. My intention is to just keep moving!
Remember to put your email in to subscribe to my website, heather-oconnor.com . I do not post too often so your mailbox won’t be stuffed. My intention is to only pass on well researched, scientific information from Whole Food Plant Based physicians and PhDs. I want you to have the opportunity to be well. Your body always wants to heal itself. So please give it the opportunity to do that.
Until the next personal sketch, PEACE and HEALTH, Heather
I want to share with you some very special and bold people who have ideas that may be of value to you now. It is never too late!
One of my favorite families that works hard to educate people on how to avoid heart disease. The Esselstyn family is being honored! November 7, 2023 at the Press Club, Washington, D.C., USA. This event is the acknowledgement of the Esselstyn family’s work . You can listen to it through the Exam Room Podcast.
As I have gone through 80 years of life, experiences have been exciting, saddening, joyful, entertaining, educational, health promoting and led me to meeting many fascinating people. As I go into my 80s, I see so much that could be handled by a preventive approach to health. It makes me sad to see people dealing with health problems that they didn’t have to encounter such as heart disease, cancer, obesity, eye diseases, diabetes, dementia, depression and other problems. Yes, I know, but it is my genes I’ve been told. But wait a minute. It is my genes that loads the gun and it is the lifestyle that pulls the trigger. We have time to change!
What I’ve seen as I age is that many friends have suffered ill health due to lack of good information and poor information from companies involved in medical care just to make money to keep selling pills and procedures rather than educating people to make lifestyle changes which are less costly. Not once has a doctor asked me or my family “What do you eat?”
Below are books that I have read and cook with. The China Study was the first book I read after seeing the movie “Forks Over Knives.” I have no desire to die the way my parents did!
The Standard American Diet is full of processed food, too much oil, salt and sugar and quite unhealthy. Remember when we grew up, we ate real fruits, vegetables and whole grains and legumes and meat. I’ve since learned that I do not have to eat meat and have learned that it is one of the most important foods to avoid to save our environment. I loved the split pea soup that my mother made. We’ve slipped away from that and need to be reminded to return to the simpler and more active lifestyle. It includes visiting and getting to know my neighbors, walking places, swimming laps, chatting with person on the phone, getting together with friends, etc. Some of the best benefits are the new and exciting recipes that I have tried and some that I am about to try. Jane and Ann Esselstyn show delicious recipes being made on YouTube.
Pumpkin Cranberry muffins
Semester at Sea, the University of the Seven Seas in 1963, was an opportunity that was given to me by my parents. I was 21 and have always been fortunate and have gone for the exceptional and unusual experiences. It has broadened my perspective and educated me in many areas. Being a thinker from the time my mother told me to “think” when working on a project and being able to find solutions to an activity or job, I noticed there were many solutions, not just one answer. Being involved in “critical thinking” is useful. Not being gullible is protective. So therefore I have followed the best possible approach to aging that I know.
You wonder why you should listen to me. I don’t have an M.D.. I am not a researcher, I do have two college degrees (BFA in Illustration, BS in Animal Biology), but I do have an analytical approach, am curious and am a keen observer. I have sorted through information on nutrition and lifestyle and selected the valid and well researched information to share with you. Make your own decision and choice about your lifestyle.
Until the next personal sketch, PEACE and HEALTH, Heather
A wandering illustrator 