Trail Notes: What Do “Health” & “Wellness” Mean To You?

Just as many schools across the nation have recently been starting up again for the fall term, HSHC will also be starting our “new semester” by kicking off our annual small groups program with seminarians and seminarian partners/spouses next week.  Since we have shifted our program online, in part, due to COVID, but also so that we can expand our outreach, we will be having participants from a variety of different seminary communities come together each month to consider and discuss this year’s theme: “Building A Network of Health” in our vocation.  

One of the questions we usually ask the participants in our first monthly gatherings, and one I would like for you to consider for a moment is this: when you hear the words “health” and “wellness,” what images or words come to your mind? 

As you can imagine, participants’ responses vary considerably.  Why?  Because what it means to be “healthy,” and the wellness practices that we establish and follow to maintain our health, are all shaped and influenced by the multicultural contexts in which we live.  In other words, there is no one-size-fits-all approach to health and wellness.  This understanding is foundational to our organization and is one of the key concepts we share with our small group participants each year.

Being aware of and attentive to multicultural differences is important because:

• We generally have greater success in creating and maintaining our own health and wellness goals when we incorporate practices with which we resonate. 
• Being more mindful of our differences helps us to be less critical/judgmental of others’ wellness practices that may be different from our own.
• This hopefully encourages those who are able to advocate for people facing significant health disparities due to their gender, race, social economic status, etc.

What factors inform your idea of health and wholeness?

To give you an idea of how we start our online small group experience, I would like to invite you to do this exercise.  Using the “Multicultural Wellness Wheel,” created by the National Wellness Institute, please consider the following questions: 

• Without getting bogged down and/or overwhelmed by the details in this image, what strikes you about this image? 
• What questions arise for you?

We’d love for you to share your thoughts with us here so that we can continue this conversation in the HSHC community in the months to come.

Peace,

Karen H. Webster

HSHC Co-founder/Executive Director

“For just as the body is one and has many members, and all the members of the body, though many, are one body, so it is with Christ. For in the one Spirit we were all baptized into one body—Jews or Greeks, slaves or free—and we were all made to drink of one Spirit. Indeed, the body does not consist of one member but of many.”

1 Corinthians 12:12-14

Trail Notes: What is the Reason for This Season?

Between it being the beginning of summer and the fact that society is starting to open up, I find that there are a lot of new opportunities starting to unfold in front of me, especially since Travis and I recently moved to a new community.  As a result, I have been reflecting a lot on what my current expectations are.  What do I want to prioritize right now?  How do I utilize and honor the wonderful gift of time that God has given me? 

One expectation I have recently wrestled with is that my initial vision of what the vegetable garden in my new home was supposed to look like this summer is vastly different both from what it currently looks like and what it will continue to look like for the next few months.

I’ll explain.  One of the factors that significantly influenced our decision to purchase our new home was that it appeared to have a great space in the backyard to put a garden.  This was something I was eagerly awaiting, since we had been renting a home for the past 6+ years while we lived in Decatur and most of my garden had been relegated to 5-gallon pots on the deck.  The new yard appeared to be relatively flat, it was not going to require the removal of any trees or previous landscaping, and the sun exposure seemed ideal.  I envisioned a garden with raised beds, framed by logs from trees that had recently been taken down in our area, positively teeming with organic fruits, vegetables, and herbs, intermixed with a variety of different flowers and shrubs to attract pollinators, repel pests, and nourish the soil for future gardening seasons.  It was going to be amazing!

What I did not envision was how many hours it was going to take to put up deer and rabbit fencing or the fact that I was going to have to “tithe” a certain percentage of our produce to chipmunks.  I am thankful for the opportunity to share the space with them, but I wish we could negotiate who gets what.  Currently, the chipmunks are enjoying way more than their share of the strawberries!  

I also did not envision how much work it was going to be to prepare the gardening space.  After all, I was “only” digging up grass!  Oh, and that “slight” elevation change between our driveway (where the soil was delivered) and the garden space was, paired with the fact that I am now 10+ years older than the last time I put in a garden of this size, much steeper than I anticipated!    

Pair all of that with some of my current priorities in life… preparing for HSHC’s fall programming and fundraising campaign, assisting Travis with his dissertation’s data analysis, wanting to take time to visit family and friends this summer, welcoming three (unexpected, but amazing) new kittens – Theo, Barth, and Silas – into our home just a little over a week ago… 

it’s been a whirlwind!

What I came to recognize and accept is that, right now, the garden is neither anything like my initial expectations (as you can see in the photo), nor can it be one of my priorities right now.  And that is okay.  It is something I can return to in a few months when I can more fully enjoy the process of creating it and may actually have the time to make it fit my vision a little more closely (although, as any gardener knows, gardening is never done!).  

Besides, it was when I let go of my expectations for my backyard garden in this particular season that I not only discovered the other fruits in my life that wanted to be cultivated and nourished but, with the time I intended to work in the garden, I realized I can actually now pursue them.

During COVID, many of us have taken the time to evaluate our physical spaces, perhaps through removing clutter or doing a deep cleaning of the things that we may have put off reorganizing or remodeling for months (or even years).  As we enter into summer and reemerge from COVID, we may all be well served to consider taking some time to assess our mental, emotional, and spiritual spaces.

Reflection Questions:

• What are some of your current expectations (personally, relationally, and beyond)?  Which ones are reasonable to keep?  Which ones may you need to (or can you) alter?
• What are your current priorities (responsibilities)?  How are these the same as or different from what you would like your current priorities to be?
• How do you sense God calling you to use your time this summer?

P.S. As you think about how you are going to utilize your time over the next couple months, consider adding some fun!  This past year has taken its toll on us in so many ways, and the health benefits that come with fun are quite remarkable.  To learn more, here is an article that provides 5 research-backed reasons why we should have more fun and elaborates the benefits that we can reap in just 30 minutes of fun a day!

Peace,

Karen H. Webster

HSHC Co-founder/Executive Director

“This month shall mark for you the beginning of months; it shall be the first month of the year for you.”

Exodus 12:2

Potato Chip Cookies

(Makes 12 cookies) 

Ingredients: 

1 ½ cups cooked chickpeas or 1 (15-oz) can 
1 ½ cups dates (soaked in warm water for 10 minutes) 
2 cups crushed “reduced/low fat” potato chips 
1 cup almond flour (or oat flour) 
¼ cup coconut oil (or 1 avocado*) 
2 tsp vanilla extract 
1 T apple cider vinegar 
1 tsp baking soda 
½ tsp salt 

Directions:

Line a baking sheet with parchment paper or brush a small amount of oil onto the sheet. Using a food process or blender, blend all of the ingredients together except the flour and potato chips. Once the ingredients are well incorporated (no chunks of chickpeas or dates are visible), blend in the flour. Remove the dough from the food processor or blender and divide the dough into 12 balls/blobs… the dough will be fairly soft and somewhat sticky. 

Fold in some of the crushed potato chips into each ball and press the dough ball onto the cookie sheet. 

Bake for approximately 25 minutes at 350 degrees. The cookies are done when they reach 200 degrees (using a cooking thermometer) and/or they have turned golden-brown, and the middle of the cookies are only slightly soft (as they cool they will firm up a bit). 

Enjoy!

*Note: This is a good “no-oil” alternative. However, it will turn your cookies slightly green

2021 Lenten Challenge Reflection

Trail Notes: Bloom and Grow

The Mental, Emotional, and Spiritual Impact of COVID: Awareness for Communities of Faith

Healthy Slow Cooker Chipotle Bean Chili

Ingedients:

• 2 tablespoons olive oil
• 2 medium yellow onion (chopped)
• 4 cloves garlic (minced or grated)
• 2 tablespoons chili powder
• 1 tablespoon each of chipotle chili powder, smoked paprika, and dried oregano
• 2 teaspoons ground cumin
• 1/2 teaspoon each of ground cinnamon and cayenne pepper
• kosher salt and black pepper
• 1 (6 ounces) can tomato paste
• 2 red peppers (seeded and chopped)
• 3 carrots (chopped)
• 3-4 cups low-sodium vegetable broth
• 1 (28 ounces) can crushed, fire-roasted tomatoes
• 2 tablespoons plant-based Worcestershire sauce (substitutes include: using same amount of soy sauce or liquid aminos, other options here)
• 1 (14 ounces) can each of white, pinto, black, and kidney beans, all drained

To serve: plant-based plain unsweetened yogurt, plant-based cheddar cheese, avocado, green onions, and cilantro.

Directions:

Option #1: SLOW COOKER

1. Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Remove from the heat and add to the bowl of your crockpot.

2. To the crockpot, add 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Cover and cook on low for 6-7 hours or high for 4-5 hours. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Option #2: INSTANT POT

1. Set the instant pot to sauté. Add the olive oil, onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Turn the instant pot off.

2. To the instant pot, add 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Cover and cook on high pressure for 10 minutes. Once done cooking, use the quick release and release the steam. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Option #3: STOVE-TOP

1. Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Cook another 5 minutes.

2. Pour in 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Partially cover and simmer over medium-low heat for 1 hour. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with  plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Recipe adapted from halbakedharvest.com

Portobello Mushroom and Poblano Pepper Fajitas

Ingredients:

Marinade

• 1/4 cup olive oil
• 1/4 cup lime juice (about 2 limes)
• 1 small jalapeño (finely chopped)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground chile powder
• sea salt and black pepper

Fajitas

• 3 large portobello mushrooms (rinsed and pat dry)
• 1 medium purple onion
• 4 medium poblano peppers
• 8 to 10 corn tortillas
• 2/3 cup shredded plant-based cheese or sprinkle with some nutritional yeast (optional)

Avocado Sauce

• 2 avocados
• 1/3 cup fresh cilantro (lightly packed)
• 2 tablespoons fresh parsley (lightly packed)
• 1/2 lime (juiced)
• 2 tablespoons water
• sea salt and black pepper

Directions:

1. Prepare the vegetables:
   • De-stem the mushrooms and gently remove the gills using a spoon. Slice the mushrooms into ½-inch thick strips. 
   • Cut off the tops of the poblano peppers, slice them in half and remove the seeds and membranes. Slice the peppers into ½-inch thick strips, up to 3-inches in length.
   • Slice off the root end and the tip of the red onion. Set it on one of its flat sides and cut down through the middle of the onion, then slice each half into 1/2-inch wide strips by slicing from one flat side to the other. 
2. Toss the mushroom slices, poblano pepper slices and onion slices into a large bowl.
3. In a small bowl, whisk together the marinade ingredients until emulsified. 
4. Pour the marinade over the bowl of prepared veggies. Toss well to evenly distribute the marinade. Let the veggies soak up the marinade for 30 minutes or so, tossing occasionally.
5. In the meantime, make the avocado sauce. 
   • In a food processor, combine the avocados, cilantro, parsley, lime juice and water. 
   • Blend, and add sea salt and black pepper to taste. 
   • Transfer the sauce to a small serving bowl.

6. In a large skillet, heat a tablespoon of olive oil over medium heat. Once it’s shimmering, pour in the marinated vegetables. Cook, stirring occasionally, until the peppers are tender and the mushrooms are browning on the edges (ten minutes or more). Add more oil and reduce the heat if necessary; you don’t want the pan to start smoking. Remove from heat.
7. Gently warm the tortillas individually in a lightly oiled pan over medium-low heat, flipping halfway through cooking (about 20 seconds per tortilla). Stack the warmed tortillas on a plate and keep them warm under a tea towel. Serve the fajita filling with tortillas, avocado sauce, plant-based cheese, and hot sauce.

Recipe adapted from cookieandkate.com

Simple Coconut Quinoa and Lentil Curry with Lime Mango

Ingredients:

• 2 tablespoons coconut oil (other cooking vegetable oil, cooking wine, vegetable broth, or water)
• 2 red bell peppers (chopped)
• 2-3 carrots (chopped)
• 2 cloves garlic (minced or grated)
• 1 tablespoon fresh ginger (grated)
• 2-3 tablespoons thai red curry paste (I like to use 3)
• 1 tablespoons curry powder (I like using spicy curry powder)
• 1 (14 ounces) can full-fat (or low-fat) coconut milk
• 4 cups coconut water OR vegetable broth OR water
• 1 tablespoon plant-based fish sauce or soy sauce 
• 1 cup green lentils (rinsed and drained)
• 1 cup mixed red and white quinoa (rinsed and drained)
• 3-4 big handful baby kale
• 1/2 a lemon (juice + zest) 
• 1/4 cup fresh cilantro + basil (chopped)

To serve: 1 mango (sliced, chopped), fresh limes (sliced), plant-based yogurt or sour cream, Fresno chiles, almonds (slivered, sliced, or chopped)

Directions:

1. Heat the oil (or options listed) in a large heavy bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. 
2. Add the garlic and ginger and cook 30 seconds. 
3. Add the Thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. 
4. Slowly pour in the coconut milk, coconut water (or broth or just water) and plant-based fish sauce (or soy sauce). Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. 
5. Stir in the kale and continue cooking, uncovered for another 5 minutes. 
6. Remove from the heat and stir in the lemon juice + zest, the cilantro, and basil.

Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry with a dollop of plant-based yogurt or plant-based sour cream, fresno chilies, and almonds. Serve with fresh naan (or gluten free option). EAT.

Recipe adapted from halfbakedharvest.com

Trail Notes: Living In Extraordinary Ordinary Time