Setting ourselves up for success

Posted on by quinnfamilyhealth_kk8uiw

In this post:

  • Recipes at the ready
  • Snacking with superfoods
  • Sleep hygiene
  • Keeping stress at bay

Setting ourselves up for success:
Making the most of Routines

Have you noticed the subtle changes lately? Cooler breezes, the sun setting a little earlier… September has started to preen its feathers, easing us into the Fall season. Many of us have become purposeful about squeezing in as many beach days/family hikes/picnics as we can as the summer countdown begins. Some of us have taken the littles to their first days of preschool (Who’s crying more?!), while others are trying to come to terms with sending older kiddos off to college for the first time. (Will they eat healthy food? Remember to take their meds? Make good choices?) Most of us will experience a shift in mindset from laid back summer schedules to more rigorous home and work schedules.

How might we make this shift gracefully? What supports can we put into place for ourselves and for our families as our demands increase?

 

Recipes At The Ready

Full days can make mealtime more of a challenge. Having simple yet nutritious recipes in mind can make dinner prep a little easier. Summer harvests are still available, and a supply of fresh veggies on hand can serve as ingredients for fresh salads, quick soups, or as additions to an omelet. Sweet grape or cherry tomatoes with fresh chopped parsley beautifully dress up a dish of pasta. Roasted baby eggplant makes a delicious addition to a sandwich, or as a side dish. Zucchini–so many zucchini! Whether you choose to saute, bake or blend them into your meals, this veggie is the gift that keeps on giving. (Try this easy Cream of Vegetable Soup from Inspired Taste: https://www.inspiredtaste.net/9603/creamy-vegetable-soup-recipe/)

There’s still time for grilling. Chicken fillets cook up fast. Add a toasted roll and a side of green bean salad for a no fuss meal. Or do the same with turkey or beef burgers and a side of carrot sticks. Feeling fishy? Baked salmon (omegas–yes, please!) is a quick and delicious protein with so many health benefits. Here’s a recipe for Mediterranean Baked Salmon from Cooking Gorgeous: https://cookingorgeous.com/blog/mediterranean-baked-salmon/

One pot meals in the crockpot make coming home cozy. Search your favorite sites for flavors that appeal the most. If you have an Instapot or pressure cooker, it’s also easy to make quick meals like beef stew or pulled pork in a fraction of the time. For more complex flavors, you could try Bachan’s Japanese BBQ Sauce over tender beef cubes. Serve with  rice and/or your favorite veggie on the side.

One pan meals like chicken or sausage with roasted sweet potatoes, sliced onions, and peppers can be made quickly in the oven if time is short, with minimal clean up. The leftovers are super brunchy!

 

Snacking With Superfoods

Berries are deliciously high in antioxidants, which is great news for our tastebuds as well as for the cells in our bodies! Anthocyanins, ellagic acid, and resveratrol are packed into these juicy little fruits, offering a variety of health benefits. From reducing oxidative stress to helping to keep cholesterol in check, eating these superfoods helps us stay healthy. 

Kids may enjoy making a quick breakfast parfait by layering Greek (or non-dairy) yogurt and low sugar granola with prewashed berries on top. For a healthy snack at school or for the office, blueberries and sliced strawberries pack up well. Cinnamon French Toast with a side of berry-rich fruit salad is a tasty breakfast-for-dinner option. Strawberries and blueberries are easy to find staples, but look for blackberries and raspberries when available, too!

Nuts and seeds are other superfoods that offer both immediate and longer term benefits. Besides being good sources of fiber, they are notably supportive of heart health. According to the Mayo Clinic:

“Regularly eating a healthy diet that includes nuts may:

  • Improve artery health.
  • Reduce inflammation related to heart disease.
  • Decrease the risk of blood clots, which can lead to heart attacks and strokes.
  • Lower the risk of high blood pressure.
  • Lower the risk of early death due to heart disease.
  • Lower unhealthy cholesterol levels, specifically triglycerides and low-density lipoprotein, also called LDL or “bad” cholesterol.” (MayoClinic.Org)

Getting buy-in from school age kids may or may not take a little coaxing. If yours is skeptical or hasn’t yet acquired a taste for nuts/seeds, one idea might be to ease into this new food source. Start by mixing up a homemade trail mix that includes (but isn’t monopolized by) nuts and seeds. Combine low sugar cereal bits with dried fruit, mini pretzels, pumpkin seeds, and lightly salted almonds. Toss in a few dark chocolate chips if need be! Trail mix is a great on-the-go snack for all ages. (It can also be made nut-free for those with allergies–simply use any combination of seeds instead of nuts.)

Avocados are another accessible superfood, and they are super versatile! They can of course be eaten by themselves. But avocados are also fantastic on sandwiches. There’s a reason avocado toast has made a name for itself! It can be ready in minutes when you keep peeled hard boiled eggs in the fridge. Slice a boiled egg and arrange over the bread of your choice. Toast the egg topped bread in a toaster oven, and the egg will warm while the bread toasts. Top with sliced avocado and an optional drizzle of balsamic glaze.

 

Sleep Hygiene

Waking up already tired is the WORST. That it happens to each of us on occasion is not unusual. Life happens, and whether we lose sleep hours due to illness, or the neighbor’s cat singing the song of her people…we recover. But when lack of sleep becomes our norm, we are left to try to manage our days while being chronically fatigued–never an ideal place to start. 

For tips on setting yourself up for sleep success, check out our blog post on sleep hygiene: https://www.quinnfamilyhealth.com/sleep/

 

Keeping Stress At Bay

While we’re tooting our own horn about our blog…  We also have suggestions for heading off and managing stress. Whether you are a parent or caregiver with extra responsibilities, or you are simply wanting to be proactive regarding your mental and emotional health, we have some helpful tips! 

https://www.quinnfamilyhealth.com/stress-relief/

 

As we settle back into Fall routines, we may find ourselves needing a little extra care as we rise to meet renewed demands on our time. Meeting our own needs is essential, not indulgent! Showing up for ourselves means we can also show up as our best selves for our families. 

Take good care. As always, we’re here when you need us.

Kathryn

QFH Front Office Staff

 

When The Gut Is Out Of Balance

Posted on by quinnfamilyhealth_kk8uiw

When the Gut is Out of Balance: Understanding Dysbiosis and Candida Overgrowth

Many patients come to me after struggling for months or even years with digestive symptoms that conventional medicine has either treated symptomatically, or has overlooked completely. They report persistent bloating, loose stools or constipation, flatulence, acid reflux, and abdominal discomfort — yet their standard labs and scopes have resulted as “normal,” and they are often told everything is fine. But they know their body, and they know something isn’t right.

In my practice, I focus on uncovering the origin of patients’ gastrointestinal issues. One of the most common root causes I see is dysbiosis — an imbalance of the gut microbiome — often accompanied by Candida overgrowth, a form of yeast that can thrive when the internal terrain is disrupted. This imbalance can occur after a course of antibiotics, prolonged periods of stress, poor diet, or even a single stomach virus that throws the microbiome off balance.

To diagnose gastrointestinal issues, I may use advanced testing not typically available in conventional settings. This includes the GI-MAP stool test, which looks for pathogens like yeast (Candida), parasites, overgrowth of bacteria such as Pseudomonas, Strep, Staph, and more. It also assesses gut inflammation, digestive enzymes, and immune markers. Additionally, I often test for food sensitivities (which are different from food allergies) via a blood draw to identify delayed reactions that may contribute to gut inflammation.

In functional and naturopathic medicine, we understand that symptoms like bloating and reflux are not usually due to excessive acid production, but instead from digestive dysfunction and imbalances — such as low stomach acid, poor motility, or microbial overgrowth — that interfere with the body’s natural ability to break down food.

In fact, suppressing stomach acid with medications like proton pump inhibitors (PPIs) can worsen digestive function over time. These medications may offer short-term relief, but they impair the breakdown and absorption of critical nutrients like B12, iron, and calcium, and weaken the gut’s defense against infections. Long-term acid suppression can contribute to further dysbiosis, overgrowth of pathogens, and nutrient deficiencies, ultimately perpetuating the very symptoms patients are trying to resolve.

Instead of PPIs, I use herbal antimicrobials, gut-repair protocols, targeted dietary changes, as well as support for the nervous system and detox pathways to help my patients restore microbial balance, reduce inflammation, and heal from within. 

Every person’s microbiome is unique, and with the right tools and guidance, the body has an incredible ability to return to health.

Yours For health,

Dr. Karolina Pray, ND DC 

 

RECIPES

Blueberry Smoothie 

(Well Plated By Erin https://www.wellplated.com/blueberry-banana-smoothie/)

This healthy blueberry smoothie tastes like blueberry pie! Made with banana, yogurt, and a pinch of cinnamon, it’s filling and delicious!

Ingredients

Instructions

  • 1. Place the blueberries, bananas, Greek yogurt, oats, almond butter, vanilla, cinnamon, almond milk, and protein powder (if using) in your blender and puree until smooth.
  • 2. If the smoothie seems too thick, add more almond milk 1 tablespoon at a time, until you reach your desired consistency. Taste and add maple syrup for sweetness as desired. Enjoy immediately.

Notes

  • To Store: Cover and refrigerate for up to 1 day
  • To Freeze: Freeze smoothies in an airtight, freezer safe storage jar for up to 3 months. Let thaw overnight in the refrigerator before serving.
  • To Make Vegan: Use a non-dairy milk and non-dairy yogurt. You can also make this a blueberry smoothie without yogurt, but you may want to swap in some extra ice cubes to thicken it up.

NutritionServing: 1smoothieCalories: 242kcalCarbohydrates: 37gProtein: 10gFat: 7gSaturated Fat: 1gCholesterol: 3mgPotassium: 442mgFiber: 6gSugar: 17gVitamin C: 12mgCalcium: 158mgIron: 1mg

 

Cold Cucumber Soup with Irish Sea Moss 

(Gluten Free And More July 20, 2024)

https://glutenfreeandmore.com/cold-cucumber-soup-with-irish-sea-moss/#wprm-recipe-container-46397

 

Gluten Free Spring Roll Salad

(Gluten Free And More May 2, 2025)

https://glutenfreeandmore.com/gluten-free-spring-roll-salad-recipe/

Keep Calm and Holiday On

Posted on by quinnfamilyhealth_kk8uiw

 

In this post

  • Keep calm & holiday on
  • Boost your immune system with Fire Cider
  • Tips for preventing holiday weight gain

Keep Calm and Holiday On

Kathryn Yingst, Front Desk Staff

It’s December and holiday music has been playing in stores since, well, just after Halloween. The countdown is on!

Over the years, I’ve tried to be more purposeful in streamlining my family’s holiday commitments, and trying to focus on what brings us joy. Making sure that we connect with extended family and friends, enjoy a special dessert, and attend a Festival Of Trees charity event are at the top of our list. For us, keeping the focus on a few special commitments helps to decrease overextending ourselves while still celebrating in meaningful ways.

Still, sometimes this is easier said than done. Families with small children, or those who are caregivers to aging parents have added responsibilities that aren’t put on hold when the holidays arrive. It’s important to take good care of ourselves during these months when added stress and commitments can chip away at our immune systems. Or when we walk into someone else’s sneeze while shopping in Target. 

Oh the many coughs and sneezes of our shopping compatriots! A trip to Trader Joe’s becomes a cold and flu Coachella. ‘Tis the season for that too, unfortunately. What’s a person to do?!

Here are some tips from our QFH doctors to help keep our bodies healthy during the holiday season. We wish you and yours joy and wellness!

 

Boost your immune system with fire cider

Dr Alyssa Marley, ND

Fire cider is a time-honored herbal remedy that has its roots in ancient and folk medicine. Although it has seen many variations over the years, the basic recipe calls for apple cider vinegar, garlic, onion, horseradish, ginger, turmeric, lemon, honey, hot pepper, and aromatic herbs like rosemary, thyme, or sage. The result of this combination of powerful botanicals is a warming and stimulating tonic that promotes vigor and overall well-being. It aids digestion, increases energy, raises body temperature, and – most importantly – boosts immunity. 

Let’s take a closer look at the ingredients to better understand the immune-boosting benefits of Fire Cider!

Apple cider vinegar 

Apple cider vinegar is high in minerals, especially potassium, which makes it a good regulator of acid/alkaline balance in the body. In general, it is harder for disease to exist when the body is in an alkaline state, so promoting alkalinity has direct benefits for the immune system. Its main constituent, acetic acid, is primarily excreted by the lungs, kidneys, and skin, so apple cider vinegar will also act as a mild expectorant, diuretic, and diaphoretic. Lastly, apple cider vinegar is antioxidant, antimicrobial, and anti-inflammatory (it decreases the pro-inflammatory cytokines TNF-α and IL-6, the same molecules released during the “cytokine storm” of SARS-CoV2 infection!). 

Garlic and Onion 

Garlic and onion have similar medicinal properties since both are in the Allium family of vegetables. The medicinal properties are largely attributed to the sulfur-containing compound allicin, a powerful antimicrobial effective against bacteria, viruses, fungi, and parasites. Allicin has an affinity for the lungs and digestive tract so it is useful in the prevention and treatment of respiratory infections like colds, flus, sinusitis, and bronchitis and digestive infections that involve unwanted microorganisms. Garlic and, to a lesser extent, onion also reduce blood pressure, blood sugar, and cholesterol, so they can be effective for preventing some of the cardiometabolic diseases that predispose individuals to more severe or more frequent infections (including more severe SARS-CoV2 infection).

Horseradish 

Horseradish is a powerful antimicrobial plant that also stimulates expectoration and thins phlegm and sticky mucus. It has a high affinity for the upper respiratory tract and is very effective at preventing or treating sinusitis and other upper respiratory conditions characterized by stagnation and congestion. Lastly, it stimulates circulation and promotes sweating, which augments the immune system and helps the body cope with fevers.

Ginger 

Ginger is anti-inflammatory, antioxidant, and antimicrobial. Although it is typically associated with the digestive system, its heating quality and ability to stimulate blood flow to tissues make it good at dispelling diseases associated with cold, like upper and lower respiratory tract congestion and inflammation.

Turmeric 

Turmeric is by far one of the most powerful anti-inflammatory and antioxidant botanicals there is. With its additional antimicrobial action, turmeric is a go-to for quenching the inflammation associated with acute and chronic infections and injuries to tissues like the muscle, joints, brain, liver, intestines, kidney, heart, and blood vessels. Turmeric can also lower cholesterol and prevent the oxidation of LDL (the “bad” cholesterol involved in plaque formation), making it effective at preventing some of the cardiometabolic diseases that predispose individuals to poor immune function.  

Lemon

Lemon pulp and juice are high in vitamin C, an immune-boosting rockstar. Vitamin C contributes to immune defenses by supporting mucosal barrier function against pathogens in our digestive, respiratory, and genitourinary tracts; aiding in microbial killing; and exerting high antioxidant activity. Lemon, like apple cider vinegar, promotes alkalinity, thus warding off disease. It’s very useful in treating fevers, sore throats, colds, flus, bronchitis and any other respiratory condition characterized by excessive phlegm.

Honey 

Honey is more than just a tasty treat! It has medicinal properties that add to the healing power of any herbal preparation. It is antibacterial, antifungal, antioxidant, anti-allergenic, anti-inflammatory, and soothing. Honey is also highly nutritious. It contains proteins and carbohydrates, minerals like iron and manganese, and vitamins like vitamin B2 and B6. Raw honey confers an additional advantage because it contains vital enzymes, nutrients, and traces of pollen that are destroyed in the pasteurization process, making it far more nutrient rich. All these factors make it a great immune system support. 

Hot pepper – cayenne 

Cayenne’s medicinal properties are largely attributed to the compound capsaicin. Capsaicin is antimicrobial and antioxidant. As a circulatory stimulant and diaphoretic, it enhances blood flow and increases body temperature to aid in expelling infections and cleansing the body. Enhanced blood flow means immune cells can be better distributed to peripheral tissues to do their important jobs of surveillance and defense!

Aromatic herbs – rosemary, thyme, sage

Rosemary, thyme, and sage all contain volatile oils that have antimicrobial, anti-inflammatory, and antioxidant properties. Commonly used in steam inhalations to thin and expel mucus from the upper and lower respiratory tracts, these aromatic herbs are staples for combatting respiratory infections and inflammation. 

Although it’s sold in stores, the great thing about Fire Cider – besides all its health benefits, of course – is that it can easily be made at home from common kitchen ingredients. So go ahead and make a big batch from scratch to carry you through COVID-19 season and beyond! (You can find a recipe, inspired by master herbalist Rosemary Gladstar, here). 

Take Fire Cider by the spoonful or add it to salad dressings, marinades, stir-fries, juices, or teas and cheers to your health!

1  Yagnik D, Serafin V, J Shah A. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018;8(1):1732. Published 2018 Jan 29. doi:10.1038/s41598-017-18618-x

 

Tips For Preventing Holiday Weight Gain

Dr Alyssa Marley, ND

The holidays are often synonymous with overeating and overindulging, especially now during the pandemic where most of us are working from home with the refrigerator and pantry just an arm’s length away. But this doesn’t have to be the case! Here are ten tips for preventing holiday weight gain and ensuring optimal health as you enter the new year.

Snack wisely – Opt for crudités with hummus or bean dip over traditional chips and dairy-based dips, and nuts & seeds over crackers & cheese. Always carry a snack with you when running errands to prevent temptations from fast food joints and convenience processed, packaged foods. Great snacks to keep on hand are: piece of fruit like banana or apple with nut butter, nuts and seeds, avocado, hard-boiled egg, raw chopped vegetables with hummus or bean dip, sliced deli meat (organic, nitrite-free whenever possible), protein bar. 

Watch portions sizes & food quantity – Fill your plate primarily with non-starchy vegetables (~50-70% of plate – variety of colors, raw and cooked, at least one leafy green with every meal) and eat those first. Wait about 20 minutes before going for seconds to let your brain catch up with your stomach and recognize how full you really are. 

Eat nutritionally balanced meals with a combination of complex carbohydrates/fiber, healthy fats, and protein. These provide a “time-released” source of sugar, allowing sugar to be absorbed slowly and steadily to prevent the peaks and valleys of poor blood sugar regulation.

Mindful eating – Chew slowly, savor food flavors, indulge your senses, minimize distractions, and enjoy the company of others. 

Limit & watch alcohol intake – Alcoholic drinks are big sources of calories from sugar with no nutritional value. The calories add up quickly and it’s easy to lose track of just how much sugar you’re consuming. Biggest offenders are holiday cocktails that are mixed with sodas or juices, but beer and wine can be problematic too. When trying to prevent weight gain, it’s best to watch liquid caloric intake. 

Limit desserts and sweets – Opt for one of your favorites instead of trying one of everything. A lot of traditional dessert recipes can be made “healthier” by using whole grain, gluten-free, or nut flours; nut and seed butters; and honey and maple syrup as sweeteners, where a little goes a long way. In general, stay away from desserts made of simple carbohydrates, including sugars and refined grains that have been stripped of all bran, fiber, and nutrients.

“Health-ify” your cooking techniques – Instead of frying, opt for cooking methods like baking, roasting, grilling, or steaming. Instead of butter and salt, use spices and herbs to create great flavors in your meals. Most spices and herbs have additional health promoting benefits, from decreasing inflammation to stimulating your metabolism, making them the easiest way to use food as medicine!

Sharing – Bring an appetizer, dessert, or dish to share at dinner parties, one that you know is healthy and that you can eat without feelings of anxiety or guilt. This is especially important if you have food allergies/sensitivities/intolerances. This way you won’t find yourself tempted by other dishes or going hungry. 

Incorporate physical activity with family and friends – Quality time around the holidays is not just lying around on the couch, watching TV. Take group walks/hikes or play football and other games in your backyard.

Don’t neglect your other determinants of health like adequate sleep, regular exercise, and stress management. Stick to your normal, non-holiday routine and make holiday indulgences the exception, not the norm.

 

Summer Wellness

Posted on by quinnfamilyhealth_kk8uiw

Summer Wellness

By Kathryn Yingst – QFH Front Desk Staff

 

Summer 2024 has brought the heat! The solstice’s arrival came with a heat index of 105 degrees here in New Hampshire, and we’ve had quite a few HHH (hot/hazy/humid) days since. But we can still beat the heat while we enjoy staying active. 

To help with staying cool, planning modified outdoor adventures either in the early morning or towards evening is helpful. Scaling back intense workouts is recommended, such as decreasing our running or cycling mileage. Another thought is to opt for less intensive exercises such as yoga/stretching or doing water activities. A  morning walk on a shaded trail can be very restorative!

Along with moderating our activities, staying fully hydrated in warmer weather is key. While this is generally fairly simple for us to manage ourselves, ensuring our little people get enough to drink can sometimes be a challenge. “But I’m not thirsty!” is a response I hear often in our household. A little creativity and the deliciousness of summer fruits can help. Ripe watermelon in particular offers a refreshing juiciness that’s hard to pass up. Whether it’s served sliced for on-the-go outdoor play, made into fruit kabobs alongside fresh berries, or blended with ice to make a tasty frozen beverage, watermelon is a hydrating fruit that appeals to kids and grown ups alike. 

Icy, fruity beverages in general are a lovely way to keep our fluids up during the warmer weather. Blending ice with blueberries, blackberries, or cherries offers the benefits of added antioxidants. Garden goodies like mint, cucumber, or ginger add depth and nutrients.The flavor combinations are nearly endless, depending upon personal taste. 

Homemade popsicles are also great for hydration. Popsicle molds can be filled with our favorite flavors, and even blended with yogurt for added protein and probiotics. 

Being mindful to keep our electrolytes up–especially during intense summer temperatures–is also important. Electrolytes regulate nerve and muscle function and hydrate us, among their other roles. When we keep our electrolytes up, we simply feel better! There are many options to choose from. A few brands that Dr. Quinn recommends are: Nuun tablets, LMNT, and Ultima. 

These warmer months are the perfect time to nourish ourselves with light meals featuring garden goodies like squashes, beans and peas, carrots, and baby lettuce. Whether it’s cold, crisp salads with a splash of balsamic vinegar, or simmered zucchini with tomatoes and a sprinkle of parmesan cheese, there are so many delicious options. For those who have a home garden, it is also a lovely way for kids to learn about growing and eating healthy foods while creating memories.

My summer memories include playing in my grandparents’ pool. It was situated beneath a group of crabapple trees, which would periodically splash heavy fruit into the shaded pool corners. This would make my cousin and I laugh, and the resident Yorkshire Terrier furious! That little dog would hitch a ride on a float over to the offending apple and remove the apple STAT!

After swimming, we enjoyed colorful salads and tasty meats with our family. There was always fresh tomato salad from the tomatoes and herbs that my grandpa had grown, grandma’s potato salad, and cool melon. Being Italian, we didn’t skimp on dessert, but grandma would often try sneaking pureed zucchini into everything, including the chocolate cake. This made grandpa’s eyebrows furrow and us kids say “ewwww!” (We ate it anyway!) 

What are your favorite summer memories? What traditions do you enjoy now? Do you have a few tried and true summer salads or pot luck dishes that you like to share? 

 

Here are some of our top picks for summer refreshers…

 

RACHEL’S WATERMELON FETA SALAD WITH BLUEBERRIES

Salad:

  • 7 to 8 cups seedless watermelon – cut into ¾ inch cubes
  • 1 ½ cups fresh blueberries – or more to taste
  • 1 cup crumbled feta cheese – or more to taste
  • Fresh mint and basil leaves, thinly sliced – plus more for garnish

Honey lime dressing:

  • Juice of 1 ½ limes
  • 1 tablespoon extra virgin olive oil
  • 1 to 2 tablespoons honey – or to taste
  • A pinch of salt

Make the honey lime dressing: In a mason jar, combine all the honey lime dressing ingredients and shake vigorously until well combined. Adjust to taste, as needed.

In a large serving bowl, combine the cubed watermelon, blueberries, mint, basil, and ¾ cup of the crumbled feta. Toss with the honey lime dressing evenly.

Top with the remaining ¼ cup feta and garnish with more mint and basil leaves, if desired. Serve immediately. Enjoy!

 

NANCY’S THREE BEAN SALAD

  • ½ cup natural sugar
  • ½ cup oil
  • ½ cup vinegar
  • 1 pound green beans
  • 1 pound yellow beans
  • 1 can kidney beans
  • ½ cup chopped onion

Mix together cooked (cooled) cut green and yellow beans, one 16 oz. can kidney beans, and ½ cup chopped onion with sugar, oil, and vinegar. Chill and enjoy!

 

NANCY’S BROCCOLI SALAD

  • 1 cup mayo (egg free/soy free Follow Your Heart, or other preferred)
  • ½ cup natural sugar
  • 2 tsp apple cider vinegar
  • 2 bunches chopped broccoli
  • 1 medium red onion, chopped or sliced
  • Dried cranberries or chopped nuts

Mix ingredients together, chill, and enjoy!

 

NANCY’S THREE POTATO SALAD

  • 1 ½ pounds small red potatoes
  • 1 ½ pounds small Peruvian purple potatoes
  • 2 pounds yams
  • 4 Tbsp chopped scallions
  • 2 Tbsp dijon mustard
  • 2 Tbsp mayo
  • 2 tsp celery seed
  • 2 Tbsp lemon juice
  • Salt and pepper, to taste

Scrub all potatoes and yams, and cut yams into quarters. Wrap all in foil and place in a single layer on the grill. Roast for 30 minutes. Remove from the grill and allow to cool.

Cut the red, peruvian purple, and half of the yams into ½ inch pieces.

Take the remaining pound of yams and remove the skin.

Blend the skinless yams, mustard, mayo, lemon juice, and celery seed until smooth. Fold in the scallions and the cut potatoes and add salt/pepper.

Refrigerate 2 hours before serving.

 

MORE GLUTEN FREE SALAD IDEAS

https://www.seriouseats.com/gluten-free-salad-recipes-5117767

 

 

Nature’s Gifts

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Nature’s Gifts

As we emerge from winter, I find myself a little awe struck by the first Spring flowers. Despite knowing full well that it is their turn to appear on the seasonal stage, there is still something magical about their arrival. Seeing those vivid yellows and tender pinks, and catching their sweet scent drifting along a gentle breeze feels like an affirmation. A reminder of belonging. (And for many of us, unfortunately, it can also bring on sneezes! Try Dr. Quinn’s regimen of D-Hist and  XLear nasal spray to help with pollen sensitivity. For more complex cases, a consultation is recommended.)

Nature is generous. Her gifts are numerous and diverse…with something to appeal to everyone. Our earth spins beneath a canopy of stars, with her lush forests, ancient deserts, stoic tundra, colorful rainforests, and oceans full of primal secrets. Within each ecosystem, life proliferates exponentially. And WE are a part of this daily miracle!

We can sometimes lose our sense of awe in the business of day to day living. It becomes easy to see life as ordinary, and to lose our sense of connectedness. The Zen Buddhist concept of shoshin–or “beginner’s mind”–challenges us to see with new sight. To let go of our preconceptions. (We are often reminded of this idea in our yoga classes.)  

There is value in trying to walk through this life with a “beginner’s mind.” And there is a particular richness and depth we experience when we allow ourselves to be fully present within nature.

As we go about our days, filled with inevitable duties and responsibilities, a nature break can offer us grounding…even if it’s just five minutes of breathing clean air, feeling the warmth of the sun on our face, or listening to the birds outside our office doors. To listen to them sing for the hundredth time, as if hearing them for the first time.

There is something sacred to be found in the ordinary. 

Which of nature’s gifts resonates with you most? Do you love strolls on the beach, or perhaps sitting with friends around a campfire? Do you enjoy star gazing? Or maybe hiking through the woods with a four footed friend?

Here is a story about one of nature’s gifts that I found right outside my front door…

 

CAROLINA WREN

I have a confession to make: I still have a Christmas wreath on my front door.

Historically, I have been known to stretch the utility of our balsam door dressing well into February. But it is April, and we are well past any pretense of thrift or even quirkiness. The once gleaming evergreen boughs are now brittle and bereft of all former splendor. 

And yet the wreath remains.

At this point, it HAS to stay…at least for a few more weeks. There is a small, carefully thatched haven in its bosom. Someone has carried twigs and twine and soft wild fur and after much gathering, woven it all into a circular cradle. Its shape is deep and secure, imbued with whispered breath.

The nest holds four tiny, speckled eggs. These belong to a smidge of a bird, her ochre feathers drape as a downy cape over her tangerine tinged body. She is round and bright: a miniature tufted sun.

Her voice is a song. 

I wonder what that would be like. To speak only in beauty. 

I am quiet in her presence. 

She tells the story of something sacred.

I don’t want to miss a word.

 

-Kathryn Yingst

QFH Front Desk Staff

 

Resolutions

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Resolutions

By Kathryn Yingst

Happy 2024! How did you celebrate this year? My family kept things pretty low key …a spirited game of Canasta was on our agenda this year, with a side of pineapple fried rice. We traditionally order take out food so that no one has to cook (and there are no dishes to clean up!).

With the advent of a new year, my first thought is always “How many weeks (months) will it take before I stop writing the prior year’s date on everything?!” My second thought usually drifts towards whether or not I should make some resolutions.

“Should” can be a loaded concept. I mean, sometimes “should” is straightforward and clear, like “We should make sure to brush our teeth daily.” Other times, the “shoulds” feel obligatory: “I should really join a gym and get in better shape.” Friends, if our feet haven’t crossed the threshold of Planet Fitness in thirty years, maybe the gym isn’t our jam!

Where does the idea of resolutions come from, and is there perhaps an approach to them that better serves us? Is there a way to turn “shoulds” into practices that we actually look forward to?

New Year resolutions are believed to have originated in 2000 B.C in ancient Babylon during the festival of Akitu. In this agriculture based culture, many people made resolutions to return borrowed farm equipment along with promises to pay their debts, as well as to renew their allegiance to their king. The Roman civilization later adopted the Babylonian tradition of resolutions, but the date shifted to January first with the Julian calendar. 

The root of this tradition was based in practicality: tie up loose ends so your neighbors don’t hold grudges, and commit to living civilly within the broader community.

There is also the idea of reflecting upon the past year, as well as how we might approach the coming year. Fittingly, the month of January gets its name from the Roman god, Janus–a two faced god who looks backwards to reflect on the past as well as looking forward. Quite apropos!

But what about resolutions in modern times? Is it a tradition that helps to keep us focused on our goals, or do we end up on a guilt trip if/when we aren’t able to meet our own expectations? The answer might well be a mixture of our intentions, convictions, and perspective.

If my intention, for example, is to improve my health through exercise AND it’s something I truly want to achieve, then I can best set myself up for success by choosing an activity that I enjoy doing. I might hate lifting weights, but love dancing. Maybe my motivation to stay active increases when I have a workout buddy–someone to go on a walk with, or a sangha that I enjoy practicing yoga with each week. When we tap into the vibes that inspire us, we stay committed to our intention because we’re actually having fun!

We’re also more likely to reach our goals when we keep a realistic perspective. If I set out to go to the gym 7 days a week but I also have a full time job with an hour commute and am parenting three young children, there are a lot of variables that may make my best intentions unattainable: a sick child, a traffic jam, overtime hours, school activities… We could easily find ourselves frustrated. A more achievable goal might be going to the gym twice a week, walking during lunch hour frequently, and perhaps having an at home workout video or stationary bike to fall back on when other options fall through. 

Similarly, if our intention is to improve our overall nutrition, taking smaller, achievable steps towards this goal can help us stay on track. This might look like focusing on a particular meal–like instead of skipping breakfast, we make ourselves a fruity protein smoothie in the morning. Or it could be that we’re looking to add more fresh veggies into our diet, so we choose a new vegetable to try each week (or maybe we give meatless Mondays a whirl). If our goal is to better manage a sweet tooth, we might substitute cut up fruit for our usual after dinner dessert, but treat ourselves on the weekend. 

If we’re looking to get others in our households on board with nutritional changes, inviting them to participate in the process can be really helpful. Asking a partner about dishes they might like to try, for example, or having a child help to put together a new recipe allows a sense of control rather than feeling like their usual menu has been ambushed. 

Some of us may have intentions to improve our self care. Steps towards this goal might include:

  • Setting aside 15 minutes every day to do something that nurtures us. Enjoying a soak in the bath with essential oils. Reading a new book with a cup of tea. Playing soothing or exhilarating music. Calling a friend.
  • Scheduling regular social outings. Maybe meeting up once a month with a good friend. Having an occasional potluck with extended family or neighbors. Enjoying a date night with a partner.
  • Letting ourselves rest. Simply giving ourselves permission to unwind, chill, breathe, think our own thoughts, and enjoy the gift of being.

Resolutions don’t serve us well if they feel like yet more additions to our already full To Do list. We are wise to be mindful of what (more) we ask of ourselves. Personally, I prefer thinking in terms of intentions because the language feels more fresh and not bogged down by the often unsuccessful modern day practice of keeping them.

What are my intentions?

Am I thinking in terms of “shoulds” or am I deeply invested?

Do I have a practical plan to achieve my goals?

What are you looking forward to as we begin 2024? We welcome your thoughts (and tips!), and we are here to support you along the way.

Happy New Year from all of us at Quinn Family Health!

 

QFH Staff Resolutions/Intentions

Rachel: I don’t usually make Resolutions. I often pick a “Word of the Year” and keep that word in the forefront of my mind from day to day. This year my word is “Breathe.” However, I did make one tiny, attainable resolution this year!  My parents gave us a lovely cast-iron Dutch Oven as a Christmas gift. I have resolved to make more soups! I love soup, especially on a cold, winter night, or during a snowstorm…in a big mug, it’s so warm and comforting. Soup is a whole meal in one pot, and can be packed full of veggies you might not normally coordinate into your Meal Plan.

Dr. Quinn: I plan to focus on fun! Being a part of uplifting activities, checking out new places to visit, spending time with friends who keep me laughing… Also, taking moments to experience gratitude. 

Kathryn: My intention is to check in with myself more often…to take time each day to pause. It’s easy for me to get caught up in responsibilities, so I want to also make sure that I nurture myself, too. 

 

QFH STAFF Recipe FAVORITES

Chicken Butternut Squash Soup (from Rachel)

Ingredients

1 lb chicken breast, cooked (Time saver: use rotisserie chicken)

1 butternut squash, peeled and diced into bite-sized chunks, about 3 cups worth (more if you love it!)

2 tsp olive or avocado oil 

1 medium yellow onion, diced

4 cloves garlic, minced

2 celery stalks, diced

1 package/bag of fresh baby spinach or kale — if using kale, give it a rough chop

1.5 large carton (or 6 cups homemade) chicken bone broth

1-2 bay leaves

3-4 sprigs of fresh thyme — OR — 1 tsp dried thyme leaves

salt & pepper, to taste

Juice of 1/2 lemon — OR — 1-2 tbsp lemon juice

  • Set burner temp to low-med, and wait for the Dutch oven to heat.
  • Add oil to the Dutch oven, followed by onion, garlic and celery. While stirring, cook until aromatic
  • Add butternut squash and cooked chicken, stir to coat.
  • Add broth, bay leaves, thyme and salt and pepper. Turn down low, cover and let simmer for 30 minutes.
  • After 30 minutes, remove thyme sprigs and bay leaves. Add spinach and/or kale. Add more salt and pepper if needed, add lemon juice to brighten.
  • Serve when spinach/kale is wilted and done. 

 

Taco Skillet 

(wellplated.com, from Nancy)

https://www.wellplated.com/beef-taco-skillet/

“An easy, healthy ground beef taco skillet made with rice, beans, veggies, and your favorite Mexican flavors. A fast family favorite that cooks in one pan for easy clean up!”

 

Slow Cooker Stuffed Cabbage “Un-Rolls” 

(Katie Kimball @ kitchenstewardship.com, from Nancy)

https://www.kitchenstewardship.com/slow-cooker-recipe-stuffed-cabbage-un-rolls/

“I present to you, the super simple, slow cooker version of “Stuffed Cabbage Rolls…”

 

The Practice of Gratitude

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the practice of gratitude

By Kathryn Yingst

Years back, a friend of mine shared that she was keeping a daily gratitude journal. Each evening, she would write down two or three things that she felt thankful for. At the time, what struck me most was that my friend had just lost her young husband, having become a widow and single mom to two small children. I wondered, what could she be writing? How could she possibly feel grateful during such a heartbreaking time in her life? 

Over the past few weeks, I’ve thought of my friend and her journal. We’ve seen news reports of the cruel atrocity in Israel and ensuing destruction in Gaza. Closer to home, our hearts have gone out to Lewiston, Maine as they became the latest U.S. city to be touched by the tragedy of gun violence. Perhaps in our own homes, we might be experiencing new or ongoing challenges. How–when life feels especially heavy–do we find gratitude?

I believe it is a practice.

My friend’s first few days of gratitude journaling were likely written with considerable effort. Maybe those first entries even felt a bit mechanical as she tried to think of what she felt thankful for. But she kept writing. Every day, she practiced–finding stillness within herself–and she observed what she found. 

With practice we, too, become mindful of the gifts within and around us. Gratitude journaling is one way to practice. Other practices might include meditation, nature walks, or creative arts. Or simply to try to be completely present as we go about our day, noticing: the aroma of dinner simmering, the smile of our partner or friend, the cozy warmth of a scarf on a blustery day…

Through practice we become aware of the sacred within ourselves, in our connections to one another, and in the world around us. It is to this well of gratitude we can return, again and again.

We are thankful for each of you–

From our QFH family to yours,

Happy Thanksgiving!

Dr. Quinn, Dr. Marley, Dr. Marcoullier

Nancy, Kathryn, Rachel, and Jackie

 

 

Reflections on Gratitude

 

From Rachel: 

In recent days, our world has seen so much tragedy–so much sadness and despair. This has led to a recent trend on social media where people are posting their “Glimmers.” A Glimmer has been defined as “a micro-moment where you are fully present – a moment of awe where you feel joy, gratitude and peace. These moments can help cue our nervous system to feel calm – and when you start looking for them, they will appear almost everywhere you look.” 

I have always looked for joy in “little things.” The way the sun shines on the ocean, creating millions of tiny diamonds on the surface. The smell of freshly cut firewood. Standing on a mountaintop in late Spring and realizing the roar I’m hearing isn’t traffic, or wind — but it is the rushing of all the water in the mountains. The moment just before the sun breaks over the horizon at sunrise, or dips below it at sunset, making the clouds look like they are ablaze. Walking in Portland and spotting a heart in the cracks of the sidewalk.

I am always thankful for the continued good health of my family, and the time I get to spend with them. I am also deeply thankful for the small things–these glimmers. Small moments of joy and awe, which remind me that the little things aren’t so little after all. 

 

From Dr. Quinn:

In the day to day activities that keep me flying through life, I find gratitude in the many connections I make. Connections with friends as we laugh hysterically while talking about the importance of maintaining our skeletal muscle mass while slouching in our comfortable chairs! The connections with my patients who take the time to share in deep and meaningful ways. I am so grateful for all I learn from my kids who remind me to take time for puzzles, to run outside to see a rainbow, to boogie board when the water is really cold, and to be present in the many precious moments as they are growing up.

 

From Dr. Marley:

With all the heartbreaking things going on in the world, I am grateful everyday that I can rock my healthy baby to sleep in a warm house, in a safe neighborhood. 

 

From Nancy:

I sat in my living room this morning and watched the sun rise. I began to count my blessings…too many to list, but here are some highlights:

I am thankful that our days are bookended by sunrises and sunsets.

I am thankful for my newly renovated kitchen that gives me the space to prepare meals for those who need special care. 

I am thankful for a job where I am valued, where I can minister to our patients, and where I can earn a paycheck that I can use to purchase the food I prepare.

And I am thankful to be healthy enough to get up every morning and go about my day.

 

From Kathryn:

I am grateful for the kindness and company of friends and family. For the scent of beach roses. For hot tea and wool socks in November. For my elderly dog who always waits for me to go to bed, my rambunctious dog who gives the best nose boops, and my fluffy cat who is the boss of me. I am grateful for the beauty in nature–all creatures and creation—and for the tiny everyday miracles we witness unfolding in this life.

 

Holiday Recipes

 

Rachel’s Favorite Pumpkin Cake

Ingredients:

  • 3C sugar
  • 1C oil
  • 4 eggs
  • 1.5 tsp salt
  • 1.5 tsp cinnamon
  • 1.5 tsp nutmeg 
  • 3.5C flour
  • 2 tsp baking soda
  • 1 can 100% pumpkin
  • ⅔ C water

In a large bowl, mix ingredients in the order given. Beat until smooth. Grease bottom (only) of a 10” cake ring pan. Bake at 350 degrees for one hour and 15 minutes or until done.

 

 

Amazing Autumn

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AMAZING AUTUMN

What comes to mind when you think of Fall? For me it’s the scent of crisp apples, warm colors–red, gold, burnt orange, and the nip in the air in the early morning. Fall is my favorite season! Here in New England, we love the festivities that autumn brings–hay rides at local farm fairs, cinnamon spiced cider, and of course pumpkins. Lots and lots of pumpkins! Just thinking about it makes me want to grab a slice of pie.

It’s also the time of year when we love to get cozy–swapping out cotton tees for brushed flannels, and pairing leggings with various heights of suede, leather, or vegan boots. We feather our nests with freshly laundered throws in anticipation of Netflix nights. Our salad cravings give way to warmer indulgences.

But Fall is not all warm and fuzzy. Those of us with kiddos in the house are also distinctly aware that it comes with a catch: back to school. (Oh, the grade schoolers’ groaning and teenagers’ door slams!) Inching back from late bedtimes and summer days filled with popsicles and play dates is no small feat. And the reintroduction of homework is often enough to bring everyone to tears–parents included!

Getting back on a regular schedule can be really challenging. The shorter days can affect our mood and productivity, adding to the difficulty. So, how might we head into Fall to maximize its gifts while easing into its demands?

 

START WITH WHAT YOU LOVE

Attitude can be everything. Remember the fairs and pie? Bringing mindfulness to our Fall favorites helps us focus on what we love about the season. Schedule the road trip to go apple picking. Look up the county fair dates. Get that ginger pudding recipe from your co-worker. Personally, my attitude improves exponentially when I have something to look forward to. 

Having a few fun activities on the calendar can also help those aforementioned kiddos keep moving: “Yes, your AP Chem teacher is THE WORST for scheduling a test tomorrow. Text a friend, we’ll go to the Fryeburg Fair this weekend.” (For more parenting tips/bribes, follow me.)

Perhaps leaf peeping is more your speed. Is there a little B&B you adore in the White Mountains/VT/insert your scenic locale of choice? How about a relaxing grown ups only weekend to connect with one another under a canopy of colorful fall foliage? Or a glamping trip with cool hikes? You could take the dog on those trails in your neighborhood you’ve been meaning to investigate. What is important is that you find joy in the activity. Sometimes simply having tea with a good friend is just what we need to stay grounded.

Think about what you love, and give yourself those gifts in a tangible way. 

 

A LITTLE ORGANIZATION CAN HELP

Admittedly, I am Type A. (Full disclosure: I’ve already ordered myself a 2024 Tomoe River paper planner because that’s how I roll.) If you are a free spirit who can get by on your wit and the good vibes of your ancestors, feel free to skip this discussion on organizational tools.

I have found it to be generally true that a little organization on the front end can help avoid frustration when in the thick of things. Using a personal planner to keep track of responsibilities and commitments can be a useful starting place. A planner–whether paper or electronic–is a purposeful tool to make our lives easier. I think of it as a sort of ‘home base’ where I can revisit appointments, readjust plans as needed, set goals, etc. Along with being useful for us as individuals, for those who care for aging parents or who juggle the schedules of multiple children, a planner is indispensable. 

It’s also worth noting that besides keeping appointments, there are planners geared towards personal reflection, as well as journaling or creating art. So beyond keeping us organized, a planner can help us check in with ourselves–which is always a healthy practice. I find that when my schedule is particularly busy, it helps me to follow through on taking restorative breaks when I’ve penciled them in.

Paper planners can be as basic as a spiral bound Blue Sky, or the well-known Moleskine. There are different types of paper for an upscale experience, like Tomoe River paper–which is used by Hobonichi. The styles and layouts across various brands are really endless. 

Apps, too, are available for every niche. For example, I recently learned that there are organizational apps geared specifically for those with ADHD. My husband has taken to using Microsoft To Do, but there are a wide variety of types based on specific needs. For students, apps like Google Calendar or iHomework2, the latter of which actually helps with accomplishing longer term assignments, can assist with staying on target. Strides is one of many personal goal setting apps available that allows you to set goals at your own pace.

As we get back into regular routines this Fall, it’s a great time to organize our schedules, create goals, and continue (or start new) healthy habits. 

 

PLAY OUTSIDE

Summer may be over, but spending time outdoors is ideally something we take advantage of year round. The health benefits that come with being out in nature have been well documented. For example, in Japan, the term “Forest bathing”–shinrin-yoku–emerged in the 1980’s to combat tech fatigue and encourage residents to reconnect with the country’s national forests. By the 90’s, there was ample evidence to support the benefits of this form of ecotherapy. Spending time in nature was linked to lowered stress and anxiety levels, a more robust immune system, elevated mood, increased energy and focus, and decreased blood pressure. 

Fun fact: the phytoncides that trees produce not only have antibacterial and antifungal properties that help them fight disease, but when we breathe these chemicals in, our own bodies begin to increase our production and quantity of powerful disease fighting cells (called NK or “Natural Killer” cells) that fight viruses and tumors. Thank you, Mother Nature!

It isn’t necessary to have access to an entire forest to reap these health benefits. A nature bath can be enjoyed wherever there are a few trees, and where we can be mindful of our surroundings–our backyard, a local park, a nature reserve or trail system. 

An example of a 5-10 minute nature bath: (For maximum benefit, stow electronics away.) 

  • Sit (or walk) with openness and intention. Become aware of all that is available to your senses: the feeling of sunlight on your skin, a gentle breeze, perhaps the scent of cedar, the flutter of birds as they chirp from higher branches, the soft moss growing near the tree roots… 
  • Consider your connection to this living world as you take it in. 
  • Become mindful of your breath. 
  • Relax your shoulders. 
  • Take a deep breath in from your belly, hold a moment, then release the breath slowly. Notice your muscles relaxing and your mind begin to quiet. Another deep breath in, hold, then release. 
  • Allow yourself to feel supported by the earth beneath you. 
  • Let your brow relax. Keep breathing–slow, deep breaths. 
  • Know that you are part of this beauty. 
  • Inhale clean, clear air, exhale any tightness or stress in your body. Repeat as many times as you wish. 
  • Slowly become aware again of your surroundings–the trees, the birds, the dappled sunlight. 
  • Let your breath become regular, as you bring that feeling of calm with you throughout your day.

Guided meditations for nature bathing are available online, and it’s also worth a google search to see what in person experiences might be offered in your area. For those here on the seacoast, Wells Reserve at Laudholm has held Fall guided forest bathing on their trails in past years. 

Two reminders: after any outdoor activity, remember those tick checks! Also, it’s time to restart taking Vitamin D. The more subtle autumn sun is not enough by itself to keep us at healthy levels here in New England. QFH recommends a vitamin D supplement from now until late Spring.

 

CROCKPOT SAVES THE DAY

If I had personal headlines running through my mind, this is a story that would be featured repeatedly. A slow cooker, IMHO, is a must have…especially for those of us living where the temperatures trend downward as Fall sets in. For one thing, who doesn’t love coming home from a busy day to dinner already being done? Preparing a meal earlier on when we have more energy can make the process more enjoyable. Having a meal ready to go at day’s end also increases the likelihood that we will eat something nutritious, as we won’t be tempted to munch on sea salt and vinegar potato chips instead of cooking. (Anyone?! Just me?)

The cooler months are a perfect time to start making comforting one pot meals: chilis, stews, soups… We can play with seasonal squash offerings: butternut or pumpkin squash adds depth to stews and soups. 

If your slow cooker is of the Instant Pot varieties, the pressure cook setting opens up even more options. Making a vegetable or chicken rice/noodle soup can be done super fast. This is handy on days when prepping food in the morning wasn’t an option. (See: Sleeping Through My Alarm.) To maximize time efficiency, I put the broth into the pot and set it on “Saute” (my machine’s high heat setting) so that the liquid will be nice and hot by the time I’m ready to add the chopped veggies. Using leftover/precooked chicken means less cooking time as well. Once everything is in the Instant Pot, it only takes 7-12 minutes on high pressure for the soup to cook–depending upon the ingredients and what size the chopped vegetables are.

AMAZING AUTUMN

Summer must inevitably come to a close, but autumn offers its own brand of warmth. It’s a season of becoming cozy, renewing (or beginning) healthy routines, enjoying vibrant colors and spices, and making soothing comfort food.

As we head into Fall, may we enjoy in good health all that it has to offer. 

From our Quinn Family Health family to yours, 

Kathryn Yingst

Front Desk Staff


RECIPES:

 

GLUTEN FREE PUMPKIN PANCAKES (King Arthur Baking. Kathryn likes to add grated apple to the mixture.)

https://www.kingarthurbaking.com/recipes/gluten-free-pumpkin-pancakes-recipe

 

GLUTEN FREE SHEPHERD’S PIE (Gluten Free & More)

https://glutenfreeandmore.com/blog/2020/02/gluten-free-shepherds-pie-recipe.html

 

CREAMY CHICKEN POT PIE SOUP (A favorite of Rachel’s)

Ingredients:

  • 2-3 cooked and shredded chicken breasts
  • 32 oz chicken bone broth
  • 2 cans of Pacific Foods organic cream of chicken soup
  • 1 medium yellow onion, diced
  • 3-4 stalks celery, chopped
  • 4-5 cloves garlic, minced
  • 1/2 bag frozen peas
  • 3 carrots, chopped
  • 2 or 3 potatoes, sliced and diced
  • Bayleaves (2-3)
  • 4-5 sprigs of fresh thyme (or 1.5 tsp dried)
  • Salt and pepper to taste
  • Juice of half a lemon
  • Cornstarch slurry

Saute onions, garlic and celery until soft — add to crockpot.

Add all other veggies, chicken, broth and herbs to the crockpot, stir well.

Cook on high for 4 hours or low for 6-8.

Before serving, add slurry to the bubbling crockpot, stir well. Then add juice of half a lemon to brighten flavors, remove thyme sprigs and bay leaves.

Serve with cornbread or biscuits, if desired.

 

GLUTEN FREE ROASTED SQUASH SOUP (Taste tested by Nancy)

Ingredients:

  • 1 butternut squash (2.5 lbs)
  • 1 C chopped onion
  • 1 tbsp minced fresh sage OR 1 tsp rubbed sage
  • Pinch ground allspice
  • 2 tbsp butter or margarine (or vegan margarine)
  • 4 C chicken broth*
  • 1 small, tart apple, peeled and diced
  • 1 ½ tsp lemon OR lime juice
  • Pepper to taste

Topping:

  • ⅓ C sour cream**
  • ½ tsp lemon OR lime juice
  • ¼ tsp grated lemon OR lime peel

*Vegetable broth can be substituted for vegans/vegetarians.

**Plant based or lactose free sour cream can be substituted, if desired.

Cut squash in half lengthwise. Scoop out seeds. Place squash cut side down in a greased baking dish. Bake, uncovered at 400 degrees for 50-60 minutes or until tender.

When cool enough to handle, scoop out squash. Place squash in a bowl and mash; set aside.

In a large saucepan, saute onion, sage and allspice in butter until tender. Add broth and apple. Bring to a boil. Reduce heat. Cover and simmer until the apple is tender, about 8 minutes. Add reserved squash. Simmer for 5 minutes longer. Cool until lukewarm.

Process in small batches in a blender or food processor until smooth. (Or use a hand blender to process.) Return to the pan. Add the lemon juice and pepper. Heat through.

Combine topping ingredients. Place a dollop on each serving.

 

Caring for Our Families, Caring for Ourselves

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caring for our families, caring for ourselves 

 

Talk to yourself as you would someone you love. — Brené Brown

Do you remember being in school on Valentine’s Day? The tiny cards being passed around with shy glances… Perhaps finding an anonymous declaration of love in your pile via sweetheart candy: “Be Mine.” “Secret Admirer.” “Super Star.” The day was both exciting and completely awkward.

The origins of Valentine’s Day are somewhat murky–there were at least three different saints named Valentine or Valentinus which may have played a part, as well as the ancient Roman fertility festival called Lupercalia which took place in mid February. In modern times, the holiday is celebrated by offering kindness and small gifts to those we love.

Perhaps we enjoy a special dinner out with a partner. Or we send frosted treats into our child’s classroom. Or we cuddle up to watch a gloriously cheesy Hallmark movie. If we find ourselves at a loss for ideas, retailers are happy to tell us how we could best express our feelings. (I mean, the KAY Jewelers commercials alone…) 

The people in our lives appreciate knowing how much we love them. There is no downside to spreading good vibes! But culturally, we don’t tend to give that same attention to caring for ourselves. We take in many subtle and not so subtle messages about how to be a “good” (i.e. selfless) parent and/or spouse. But the reality is, if we never refill our own tanks, we won’t have the reserves to care for our loved ones.

Too often, we get to the end of the day and realize that we are burnt out. We have cared for our children or aging family members, met the demands of work–both inside and outside of the home, and ran all of the errands. We may or may not have taken a moment to check in with ourselves. How are we feeling? What might WE need today?

An important first step in self care is cultivating mindfulness as we go about our day. To keep in touch with our feelings so that we don’t end up losing ourselves as we try to keep up with our responsibilities. To be just as compassionate towards ourselves as we are with our loved ones. Or, as Brené Brown says, “Talk to yourself as you would someone you love.” 

Does our inner voice sound like someone we would befriend in the outside world, or would we never in a million years choose to hang out with them? Spending time with a judgemental person is terribly draining–and we are with ourselves 24/7! When we observe how we speak to ourselves, we can make adjustments as needed. For many of us, using positive self-talk can take a bit of practice, especially if we received negative messages growing up. But our gentleness will promote healing from the inside out. So, how do we improve our inner dialogue?

Dr. Kristin Neff has some thoughts. She is a leading research psychologist in self compassion–a pioneer in her field with over twenty years experience. Dr. Neff’s website (Self-compassion.org) offers tips, as well as guided meditations to help begin the practice of self compassion. The guided meditations start at five minutes long–completely doable even on a busy day!

“Research indicates that self-compassion is one of the most powerful sources of coping and resilience we have available to us, radically improving our mental and physical wellbeing.” — Dr. Kristin Neff

Another way we can take care of ourselves throughout the day is to capitalize on small moments while we go about our other tasks. Playing music that makes us happy while paying the bills (which definitely does NOT make us happy). Taking five minutes to stretch before we start the morning. Running a warm bath before bed to let our muscles soak, mixing in a couple drops of our favorite essential oil. Lighting a naturally scented candle. 

Making time for ourselves takes a little creativity, but we benefit from the cumulative effect. Here are some quick respite ideas from the QFH staff:

 

MAKING THE MOST OF (A FEW) MINUTES

Rachel loves listening to ocean sounds on Spotify. Practicing slow, deliberate breaths at the same time is even more calming.

Dr. Quinn likes meditating using the Square Breathing Technique while she’s waiting for her kids to get ready.  https://www.mindbodygreen.com/articles/box-breathing

She also likes to sneak in exercise by doing wall/counter push-ups, squats. Air boxing and playing with dogs can be fun too! 

Dr. Alyssa is a nature enthusiast. Even when the weather is less than ideal, she will get outside to reset and breathe fresh air. Five minutes still counts!

Kathryn also loves nature bathing. When she has a few moments in between errands, she likes to find a scenic spot to pull over and enjoy the view with some hot tea. Kathryn also believes in the joy of dark chocolate.

Jackie begins her mornings by getting up early. She makes herself a cup of tea, lights a few naturally scented candles, and meditates. This calm, soothing start helps to set the trajectory of her day.

Let’s say we’ve succeeded in using a few moments to recharge throughout our day. We then face our ultimate trial-by-fire: dinnertime. How do we maintain our Zen when one of the little people in our families inevitably begins a full blown hunger melt down? (Full disclosure: In my family, that person is usually me.) Besides ordering take out–which is a sanity saver in a pinch–we can practice self care by keeping meal prep simple.

Here are some of our staff go-to’s for easy and nourishing meals on the fly:

 

QFH STAFF QUICK DINNER TIPS

Dr. Marley’s Beefed Up Pasta:

Brown ground beef in a skillet, then drain. Add beef to a good quality jarred pasta sauce and let it simmer for 20-30 minutes with salt and pepper to taste. Serve over your favorite GF pasta.

Kathryn’s Veggie Pasta:

Saute chopped broccoli for 4-5 minutes in a cast iron skillet w/ olive oil, minced garlic, salt and pepper. Toss over GF pasta. Sprinkle with pine nuts or sliced almonds, nutritional yeast, and another drizzle of olive oil.

Dr. Quinn’s Pizza Rounds:

Choose your favorite GF english muffins or GF bread for the crust. Top with a quality jarred sauce, pre-cooked chicken, veggies (pre-chopped from the market is easiest), and cheese of choice. Add a dash of Italian seasoning blend and/or garlic powder and toast until the cheese is melted.

Rachel’s Breakfast Is Best:

Top your favorite cereal with milk and sliced fruit. Or whisk up a quick omelet using pre-sliced veggies like mushrooms and/or baby spinach.

Nancy’s Prime Planning:

On a day when more time is available, pre-form burger patties and freeze them individually for future use. Change up seasonings for interest. On a busy day, the patties can be thawed in a short time, then cooked to preference. Serve on a GF bun with a side salad.

Another plan ahead tip: when time allows, double the quantity of a meal you are already making so there will be enough for a second dinner that week.

 

Do you have your own meditative moments or quick dinner ideas that you’d like to share? Please let us know! 

On this Valentine’s Day and always, may we remember to offer ourselves the same care we give to our loved ones. By practicing gentle self-talk, claiming restorative moments, and keeping meals manageable, we give ourselves the daily grounding we need to show up for others, and we restore our own health as well.

Kathryn 
QFH Front Desk Staff

Happy Holidays from Quinn Family Health!

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Happy Holidays from Quinn Family Health!

Many of us look forward to the holidays to celebrate cherished traditions. Sometimes, we may take  the opportunity to begin new ones. What is universal among us is our desire to seek out friends and family to share these moments with. 

What do you look forward to during this season? Do you eagerly await Mom’s shortbread cookies? Seeing old friends from school? Perhaps attending a holiday concert?

Our staff has shared a few recipes that make us happy, served with a side of good vibes.

We wish you and yours joy and good health on all the festive days, and on every day in between. 

-Dr. Jenn, Dr. Alyssa, Nancy, Rachel, Jackie, and Kathryn

 

My Grandmother’s Table

-Kathryn Yingst, QFH Front Desk

The occasions
were silky and ribboned
like gifts—
platters and people
draping the dining room
in holiday flourish—
the silver
of my nostalgia.
But the texture
of my childhood
emerged from the grain
of four simple chairs
around Mama’s kitchen table.
It was there I was nourished;
it was there I was fed.
When you grow up Italian,
love is measured in meatballs.
Love was the baked eggplant
stretched to share,
enough
even after guests stopped by,
sitting on the piano bench
folding their legs like sheet music
in order to fit.
We always left full.
At Mama’s table,
love was the fragrant pot of jambot
but it was also the play grimaces
my grandfather made to me
while eating his least favorite dish.
Nourishment came from being together
at one table
fed by ladles of belonging.
I wish I could tell my grandparents
what sitting at their table meant to me.
That I never take for granted
what it means to feel welcome.
How they showed me
there is always room, and there is always enough.
That I am grateful, every day
for the meatballs.

 

MAMA’S ITALIAN MEATBALLS

(Don’t let the raisins scare you. They, and the pignoli nuts, make this recipe delicious! All amounts are approximate. My ancestors never measured!)

Ingredients for the meatballs

  • 1 – 1 ½ pounds lean ground meat (a mixture of beef and pork works well)
  • 1 cup fresh breadcrumbs (chop up your favorite GF bread in the food processor)
  • ½ cup seasoned GF breadcrumbs
  • ⅓ cup grated parmesan cheese (or dairy free parmesan)
  • ½ cup raisins
  • 2 tablespoons pignoli nuts
  • Large handful of fresh Italian parsley, chopped fine
  • 2 large eggs
  • ½ teaspoon dried basil
  • 1 small onion, minced
  • 2 large cloves of garlic, minced
  • Salt and pepper, to taste

Ingredients for the sauce

  • ¼ cup olive oil
  • 1 medium onion, minced
  • Large handful of fresh Italian parsley, chopped fine
  • ½ teaspoon dried basil 
  • ½ teaspoon dried oregano
  • 2 large cloves garlic, minced
  • 2 – 3 large cans of quality tomatoes, crushed (or tomato sauce style)
  • Salt and pepper, to taste

Instructions for the meatballs

      1. Mix all ingredients in a large bowl. If the mixture seems too dry, add a small amount of water.
      2. Form meatballs, and place them in a baking pan that has been sprayed with cooking spray.
      3. Bake at 375 degrees, turning often, until golden brown.

Instructions for the tomato sauce

      1. While the meatballs are baking, add olive oil to a large saucepan and heat on medium.
      2. Add onion and garlic. Stir to avoid burning.
      3. Add chopped parsley and canned tomatoes.
      4. Add salt and pepper, basil, and oregano. Adjust seasonings to taste.
      5. Once the meatballs have browned, add them to the sauce and cook on medium heat, stirring occasionally, for at least one hour. Do not cover the pan.
      6. Serve over your favorite GF pasta or veggie “noodles” with additional parmesan, if desired.

 

 

GLUTEN FREE FUDGE CAKE (We love when Nancy makes this!)

Prep time: 15 min Cook time: 35 min Total time: 50 min

Serves 8

Ingredients

      • 2 cups sugar 
      • 1 ¾ cups Cup4Cup (235 grams) or other light gluten free flour blend
      • 1 teaspoon xanthan gum (omit if your blend has it)
      • ¾ cup good quality cocoa powder (unsweetened)
      • 1 teaspoon baking powder
      • 1 teaspoon baking soda
      • 1 teaspoon sea salt
      • 3 eggs, lightly beaten (room temperature)
      • 1 cup whole milk (or milk substitute of your choice)
      • ½ cup vegetable oil
      • 2 teaspoons gluten free pure vanilla extract
      • 1 cup hot coffee

Instructions

      1. Preheat the oven to 350 degrees. Grease two 8 inch cake pans with gluten free cooking spray. Set aside.
      2. Combine the sugar, flour, xanthan gum (if using), cocoa, baking powder, baking soda, and salt in a large mixing bowl. Whisk to combine. Add the eggs, milk, oil and vanilla, and beat until smooth. Carefully whisk in the hot coffee. The batter will be runny.
      3. Evenly distribute the cake batter between the two prepared pans and bake for 30-35 minutes, or until a toothpick inserted in the middle of the cake comes out clean. Let it cool in the pans for 5 minutes, then turn out onto a rack to finish cooling completely.
      4. Make the ganache. (See recipe below)
      5. Pour the ganache over cooled cakes.

CHOCOLATE GANACHE (from Allrecipes.com)

Prep time 10 min Cook time 10 min Total time 20 min

Ingredients

      • 9 oz bittersweet chocolate, chopped
      • 1 cup heavy cream
      • 1 tablespoon dark rum (optional)

Directions

      1. Place the chocolate into a medium bowl. Heat the cream in a small saucepan over medium heat. Bring just to a boil, watching very carefully because if it boils for a few seconds, it will boil out of the pot. When the cream has come to a boil, pour over the chopped chocolate, and whisk until smooth. Stir in the rum, if desired.
      2. Allow the ganache to cool slightly before pouring over the cake. Start at the center of the cake and work outward. For a fluffy frosting or chocolate filling, allow it to cool until thick, then whip with a whisk until light and fluffy.  

         

EASY, “CRUSTLESS” APPLE PIE (from glutenfreeeasily.com)

Ingredients

      • Deep-dish 9-inch pie plate, greased
      • 5-6 apples, peeled and cut up (4 ½ to 5 cups)
      • 1 teaspoon cinnamon
      • 1 tablespoon sugar
      • ¾ cup butter, melted
      • 1 cup gluten free flour
      • ½ teaspoon xanthan gum (omit if using a flour mix that already contains xanthan gum)
      • 1 cup sugar
      • 1 egg (jumbo)
    1. Put apples in a greased pie plate and sprinkle with cinnamon and one tablespoon of sugar.
    2. In a bowl, mix one cup of sugar, flour, xanthan gum, and butter. Blend in the unbeaten egg and a pinch of salt. Mix well and pour over the apples. (This mixture will be thick, so you’ll have to spread it with a spatula to cover all of  the apples.)
    3. Sprinkle more cinnamon over the top. 
    4. Bake at 350 degrees for 45 minutes.