(BlackDoctor.org) -- This week has been quite an interesting one in terms of maintaining a healthy exercise regime when it is getting cold outside. I’ve made it through the week, however, by doing yoga and circuit training in my markedly large 270 square foot apartment (it is a good thing I didn’t get that dog I mentioned last week). And that kind of tenacity in your healthy living regiment is exactly what we at blackdoctor.org are trying to impart to you through this ongoing column. I’ve also, per this week’s featured chef’s professional orders, increased my intake of vegetables and decreased my intake of sugar. Not always easy, but I certainly already feel an increase in my energy level. Not that I am ready to sprint through the windy city’s streets just yet. We’ll talk about that come spring.

Personal Story

This week I was lucky enough to land an interview with Dr. Diane White, ND (Naturopathic Physician) of Soma Medical Clinic. Her healthy living history began with an eventful career as a professional trumpet player with the Woody Hermann band. That’s right, we are talking star quality musician here (which also refers to my point from last week, that chef’s come in all shapes and sizes). Her work, though rewarding, was also physically, emotionally and spiritually exhausting. It was through increased struggles with her energy level and health that Dr. White decided to practice eating more healthful foods and increase her amount of rest. 

While these changes did assist Dr. White in her road to a nutritionally sound and healthy way of life, her desire to further understand her body and mind connection were still not satiated. It was through a series of experiences with physical and emotional symptoms that were not tempered through simply taking medicine or taking a day off of work here and there, that Dr. White made the decision to attend medical school in Oregon. At that point, Dr. White felt convinced that she was moving in the right direction towards achieving an optimal level of health. 

Part of Dr. White’s practice during medical school (she still continues here in Chicago, but with a lot more layers) was to take long, meditative hikes. It was during one such hike that Dr. White experienced what she describes as an “I get it” experience. She was meditating near the shoreline of the Pacific Ocean when she noticed an accumulation of brown, thick foam that disturbed her greatly. She felt, at that moment, her connectedness to nature and other forms of life. It was during that cathartic moment that Dr. White began her true commitment to treating her body as “a little ocean” that should be nurtured, fed, and kept clean in all forms.

Her thinking, which is drawn from the Chinese philosophy of medicine and spirituality, is that her body (which is mostly water) is a microcosm of that ocean, and if she is able to take care of her body in a respectful, gentle manner, then this may, in turn, create a cleaner, healthier living environment around her. 

When thinking about this it may seem “touchy, feely” to you at first. But if you take a moment to dig a little deeper, you may find that all of the chips and soda and hamburgers (and I don’t mean those made with healthy, lean meat) and candy we consume is no different than throwing pollution into the ocean (and I am going to assume that my readers DO NOT pollute the environment). If we wouldn’t destroy other forms of nature and life, then why would we think so little of ourselves?  All of that “junk” inside you does essentially turn into the same “accumulation of brown, thick foam” that ultimately clogs arteries and leads to severe medical and mental health issues (see my monthly mental health column for more on that topic).

While Dr. White does consider herself a savvy chef, she is also a believer in learning from others. That open and teachable approach to life is why Dr. White decided to feature a recipe that she loves from another healthy living website this month: www.whfoods.com (Log onto this site to find the recipe below and a whole host of other fine recipes to try)!

I believe that fish is a great choice of foods to satiate our appetites for something more robust in flavor and sustenance. Additionally, Doc says that beans of any kind are always a good choice! I also think that name of this recipe sounds exotic (or that could be because the term  “Southwestern” evokes fantasies of warmth right about now), so maybe you could try this one if you are trying to impress someone. 

The Recipe: Southwestern Salmon and Black Beans

Prep and Cook Time: 30 Minutes

Ingredients:

• 1 ½ lb salmon cut into 4 pieces,
• skin and bones removed
• 1 small sized onion, minced
• 1 small sized red bell pepper diced ¼ inch
• 4 medium cloves garlic pressed
• ½ cup + 1 TBS chicken or vegetable broth
• 15 oz can black beans, drained
• 1 ½ TBS red chili powder
• about 2 cups shredded romaine lettuce, outer leaves discarded
• 1 medium avocado cut into cubes

Sauce:

• 2 TBS fresh cilantro chopped
• 1 TBS fresh mint chopped
• 1 TBS fresh basil chopped
• 3 TBS fresh lemon juice
• 3 TBS Olive oil
• 1 TBS chopped pumpkin seeds
• salt and pepper to taste

Directions:

1.   Season salmon with a little salt and pepper.  Set aside while you chop and saute’ vegetables.

2.   Heat 1 TBS broth in a stainless steel 10-12 inch skillet.  Saute’ onion, bell pepper and garlic in broth over medium heat for about 5 minutes, stirring frequently.

3.   Add ½ cup broth, drained beans, and red chili powder.  Cook for another 10 minutes.  Season with salt and pepper to taste.

4.   While beans are cooking preheat broiler on high.  Place a metal skillet large enough for salmon under the heat to get hot.  This takes about 10 minutes. 

5.   Mix together in a bowl of cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper. 

6.   Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results.  This is usually the upper part of the oven or broiler.  Broil salmon for about 3-4 minutes for medium doneness.  This is the websites Quick Broil cooking method.  Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Serves 4

Dr. White’s 3 Tips for Healthy Living Success:

1.    Many of us take exercise too seriously and, thus, lose the “fun” component of our activity. Take a moment to recall your childhood days and what activities you enjoyed back then-sports, catch, basketball, jump rope…those options are still available to you today (at least in some form). So try to think of exercise as a treat through which you can release your energy –the way a child would-not as a dreaded punishment for overeating.

2.    Try to eat like your great, great grandparents would have eaten. Many African Americans have a Type O blood type, which bodes well with lean meats, whole grains and lots of root vegetables. Remember, our digestive tracks evolve very slowly. Soul cooking may be scrumptious on special occasions, but it is not always the healthiest choice.

3.    Breathe…..deeply!

Blythe’s Additional Tips:

1.    Give yourself a pat on the back for reading this all the way through and even considering trying something different.

2.    Do something nice for someone else this week. It will make you forget that your cheeks are so cold they are about to fall off of your face (hey, maybe I need to do something nice for someone too)!

3.    And, it is so important, I will echo Dr. White’s third suggestion……Breathe!