Ten Things I Think About: Depression

A walk on the West Bay, Traverse City, Michigan.

1. Depression almost always goes away. It arrives uninvited and will overstay its visit, but in time it will make its way out the door.

2. Depression can always come back. It is a chronic condition. Once you've been diagnosed with depression, it is likely to come and go throughout your lifespan.

3. It is beneficial to make friends with your depression. It's going to be there, so get to know what in your life triggers it; know its early symptoms and get ready for its bothersome visit.

4. Avoid doing anything that feeds it. Alcohol, giving in to staying in bed or on the couch, obsessing, isolating...all of these behaviors make depression stronger and weaken your spirit.

5. Get up and get out! Get out of bed, get off the couch,  get out of the recliner and take a walk; go for a run--do anything, but do something.

6. Talk, write, draw, paint--do something creative. Clean a closet, wash your car...start a project. Depression hates activity.

7. Do healthy things that activate endorphins. A good cardio workout changes your brain chemistry...spin class, a good run, even sex...do something that makes you sustain some good heavy breathing for at least 15 minutes.

8. Give your depression a name. Remind yourself that it's a condition, an unwelcome visitor. Don't become at one with your depression. That can easily turn into self-blame, which feeds depression. Depression is not something that you choose, nor something that you deserve. It's just a big bothersome fly that landed on you. It will go away. Talk to it.

9. Talk about it. Don't isolate and get seduced into being ashamed about it.  Nearly 1 in 10 people in the United States experience depression each year.

10. See a therapist, a rabbi, priest, or a good supportive friend. Set up a regular time to check in with someone--at least once--but preferably two or three times per week. Depression hates it when you talk about it.

Michigan Campfire Mac & Cheese

 A shot taken from the western most lookout point behind our campsite.

I love macaroni and cheese and have several very good, but very complicated recipes for it. During a recent camping trip, I decided to make it as simple and interesting as possible. Here's what I did.

Basic ingredients for 4 servings (this was enough for two guys):

Two cups dried pasta
Four cups of mixed shredded cheese (I like to use two 2-cups bags--one Italian blend and one cheddar)
1/4 stick of butter (I like Land O Lakes with olive oil and sea salt)
Enough spreadable butter for four slices of bread
Salt
Pepper
Nutmeg
Whole milk (about 1/4-1/2 cup)
Rye bread (I like Jewish deli rye)
A perfectly ripe tomato that is cored and thinly sliced
Pam cooking spray

The key to great campfire cooking is having easy access to all your cooking needs. For this recipe you need a hot wood fire that has left you with some hot glowing embers. You then need your kitchen set up:

1. A sturdy table with a table top two-burner stove and a griddle
2. A pot (with a lid) for boiling the pasta
3. A Dutch oven big enough to hold the mac and cheese and that you can put into hot embers (I used a Le Creuset from home, which took a lot of clean up and was not appreciated by my non-camping partner...so think through your choice carefully!)
4. A small prep area, big enough to place a Dutch oven and all your food ingredients side by side
5. A butter knife, a Teflon spatula, a large wooden or plastic spoon or spatula for mixing the mac and cheese
6. A small cutting board
7. A clean up basin large enough to hold the water from the pasta pot

First, I want no leftovers when I'm camping. The goals is to bring only food that will be eaten and bring back only jarred or packaged staples (like olives, cherries, salt & pepper, etc). So, pack as much dried pasta (I used penne) as you need servings. For two of us, I took four servings or about 2 cups.

Using the two-burner stove, boil the pasta according to package directions. Typically, you need about 9 minutes of solid boiling time for basic pasta. Add salt to the water, but not oil (that is a myth--you want the water to be in contact with the pasta--so skip the oil or butter in water).

While the pasta is boiling, prep the cheese mixture.

But first, prep the Dutch oven (there are a lot of variations on this, but in general it needs to be dry, the interior rubbed with vegetable oil and then sprayed with Pam).

In the prepped Dutch oven, mix the shredded cheeses, add salt and pepper to taste (I advise heavy pepper with light salt, since the cheese will add plenty of punch), a generous dash of nutmeg, and about 1/4 cup of milk. Remember, you can add a little more, so don't make it too soupy from the beginning. Mix all that together evenly.

Check your embers and make a level spot in the fire to set the Dutch oven.

On a hot griddle, place four slices of buttered-on-both-sides Jewish rye bread. You are making croutons, by first making toast. Toast each slice on both sides, using the Teflon spatula to flip. Once the toast is ready, use the cutting board to cube the stacked slices.

Drain the pasta, but hold back some of the starchy water.

Add the cooked pasta to the cheese mixture, stirring to combine evenly.

Check for texture...add a little more milk or some of the hot starchy pasta water depending on what you like. There is no right or wrong way...just make it look like you think it should!

Top the mac and cheese with the rye croutons and then the sliced tomatoes. I add a little salt and pepper on top.

Place the lid on the Dutch oven and set the whole thing on the coals.

Let it bake (this is a great time to make a Manhattan and sip it...you and your camping partner/sous chef have earned it!).

The mac and cheese will bake nicely in about 10-15 minutes, depending on how hot your embers are.

Dish it up and enjoy!

Simple Crustless Spinach Quiche Mini Loaves

March: #photoaday 2: Something I Made

One of my resolutions this year was to spend less dining out for breakfast. I almost always am out for an early morning run and then am hungry. I've taken to trying to take interesting, non-processed breakfast to the YMCA a few times a week. There's a toaster and microwave, so, with planning, it's not that difficult. And I'm saving money!



Try this one out. The prep time is about 20 minutes, with cook time of 30. Ten minutes to cool. So, in an hour in the evening, you have 5 breakfast servings. Grab a couple slices of bread for toast or a bagel and you're set.

Ingredients:

Hefty tablespoon of olive oil
1 medium sweet onion, chopped
10 ozs of frozen spinach, thawed
2 cups shredded cheese (any white cheese will work--swiss, provolone, an Italian mix...go for convenience)
1 cup shredded Parmegiano Reggiano or other great hard Italian cheese.
5 medium eggs
1 bunch of basil, chopped
salt
pepper

Add ons:
Lemon olive oil or fresh squeezed lemon juice
Vermouth

Directions
Preheat oven to 350
Spray 5 3 x 5 mini loaf pans with Pam

Douse a hot non-stick skillet with olive oil
Saute chopped onion until translucent, 4-7 minutes
Add a little Kosher salt to bring out some of the moisture, then add the spinach. I don't go to a lot of bother to drain the spinach. Let it steam. The heat will take care of the moisture.

While all of that is happening, beat five eggs in a large mixing bowl.
Add the cheeses and blend well.
Add the basil and blend again.
Add a few grinds of salt and more of pepper (you could add red pepper flakes, if you want just a little bite).

Go back and tend to your spinach, onion, and olive oil sauté. Once most of the moisture has steamed off, add a splash of lemon olive oil OR the fresh squeezed lemon juice. Stir. Then crank up the heat and add a douse of vermouth. Immediatley turn the heat down and let the flavors come together and moisture steam off. Once most of the moisture is gone, take off the heat and let cool for 7-10 minutes.

Go have a beer or martini.

Once the spinach mixture has cooled (so you don't scramble the egg mixture), mix everything together.

Spoon into the loaf pans. I think each pan should hold about 1 1/2 cups of mixture.

Bake at 350 for 30 minutes or until set.

Take out of the oven and let cool for about ten minutes.

Enjoy.

Bayshore Marathon Training Update, etc.

The riverwalk around the Grand River, where I regularly run in the very early morning hours.

1. Bayshore Marathon Training Update: We completed our goal of 20 miles this week, including our (relatively short) 6-mile long run. The weather fully cooperated, with unseasonably warm temps in Grand Rapids. It did, however rain on Friday, so we opted to run indoors at the Y. One mile on the track, two miles on the treadmill, another mile on the track, and then about 5 minutes of tossing a medium weight medicine ball back on forth while we steadied (attempted to steady) ourselves on BOSU. Legs feel good, although I can already tell the difference that running 5-days in a row makes. And, we of course did two spin classes on Monday. 
2. Eating better! Rather than spending money at local diners every morning, I'm limiting myself to two dining out breakfasts per week. The other days, we brought breakfast to the Y. Bananas, yogurt, oatmeal, chocolate milk, Babybel, and of course coffee.
3. Making modest progress on my reading list. A finished book is promised by midweek!
4. Credit cards continue to be crushed. Cash only, please.

Other stuff:
I attended the Living Well health expo at DeVos Place. The highlight was hearing and seeing Marathon Don Kern, who inspired us all with his stories. He ended by saying, "Amazing is part of every person." Left me teary and grateful!

So...what are you grateful for? What were your accomplishments? Whom did you inspire this week?

New Year's Day 2013: A Look Back at 2012 and Some Goals for this Year

Really terrific things, happenings, and memories:

1. I ran several really great races. Great, not because I'm so fast, but great because I had so much fun.
   The Heart & Sole 5K (26:43)
   The Irish Jig 5K (26:21)
   The Riverbank Run 25K (2:33:58)
   The Chicago Monster Dash Half Marathon (2:21:24)
   and yesterday, the Wolverine Resolution Run 4-Miler (36:30).
2. I joined St. George's, a Polish hall here in Grand Rapids. The beer is cold and cheap and the members, warm and fun. What could be better?
3. We celebrated Art's birthday on the West Side. Breakfast at the Westsider and dinner at the Hall (Barb's Burgers...terrific!).
4. I got a tattoo for my birthday and had the time of my life. Most of which cannot be fully documented.
5. John and I celebrated 19 years together!
6. Jeff treated me and John to Jeffrey Kahane, which was one of the finest recitals I've ever heard. That was a special evening.
7. I spent most of the early part of the year training for the Riverbank Run. Every mile of training left me with cherished memories of the beauty of Grand Rapids, the importance of friendship, and a fuller commitment to being healthy.
8. I discovered a deep love and respect to being outdoors. Who knows where this came from?? I went camping twice--once in Pentwater, MI (thanks to Ed and Dave!) and once in Empire, MI. Two of the most beautiful and inspiring trips I've ever taken.
9. I learned to kayak!
10. I started hiking. Which I love, too.
11. I was able to hire a Director for one of my core departments at GRCC! And he's terrific.
12. Jeff and I were able to make a destination run work! A weekend in Chicago WITH a visit from Bryan, cookies and kisses from Breisa, AND more fun than two middle-aged men should have.
13. ArtPrize 2012--always spectacular!
14. Jeff, Ryan, and I got to attend the Beer Exhibit at the Grand Rapids Public Museum (I love GR!).
15. I developed a very strong relationship with Founders Brewing! Monday nights, look for me there.
16. I got to spend the most terrific weekend with the Connelly's, while Bryan rode the Iceman Cometh!
17. I logged over 1,000 miles of running.
18. My mother treated us to a holiday visit (love you, Mom!).

So, as they say in journalism, "here's what we're working on for 2013

1. I'll work on the book list from last year! Read at least one book per month.
2. Hiking. My new adventure. I'm going at least twice a month.
3. Crush credit cards. I hate them.
4. Finish my first full marathon. Training starts January 6. Look for regular updates.

What are YOU up to?

Merry Christmas, from me and Eddie!

“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” 

Marcus Aurelius

18 Ways to Put Stress in its Place

In the arms of friendship, stress is forgotten.

1.     Remember the compassion within your heart. Take time to write a thank you note to someone just for being them. Surprise a friend with your friendship.

2.     Learn something new today. A poem, a song; learn a dance step or a card trick. Stress is reduced when our minds rejoice in their ability to learn.

3.     Be creative today. Paint, journal, blog, plant something. Make a sandwich.

4.     Get physical. Exercise of any level helps blood move and awakens our senses. Do what you can—a little or a lot. Tap your fingers to music—anything. Love your body and its abilities.

5.     Make a list of heroes. Who in your life has made a difference? How did you grow because of your relationship with them? Were they a teacher? A member of the clergy? A co-worker? Maybe you have many! Write all of their names down and celebrate your relationships.

6.     Feel. Stress often comes about due to our tendencies to shove difficult feelings aside. But feelings don’t go away. They might hide in your stomach, your neck and shoulders, your head. Feelings are a part of our life. Make friends with all of them. Say, “Hello, sadness. I see you’ve come by for a visit. What shall we talk about…well, it’s time for you to go now.”

7.     Watch a comedy. Laughing releases all kinds of great endorphins, chemicals, and energy. Watch cartoons (the really good classic ones!). Or an episode of your favorite old sitcom like Seinfeld or something.

8.     Meditate, pray, or take a trip into nature. Remember that your life is part of an immense and wondrous world. Listen to your inner spirit; listen to your breath. Be quiet and still. Count ants or pine trees or stars. Be thrilled at the world.

9.     Let go of something that has led to stress. A memory of anger, hurt, or sadness. Write it a good-bye note and be done with it. Liberate yourself from one thing that has been lingering.

10.  Clean a messy garage or junk drawer. Put something in order. Throw away useless papers or other items. Tidy up!

11.  Donate something today. Your time, or ability to fix a bike or make chili. Bring joy to someone’s life. Give someone a smile. Open the door for someone you don’t know.

12.  Start a book or see a movie that you’ve been thinking about. It might be a book or film that you’ve seen before—a favorite—or you might take a gamble on something new. Make learning something new an adventure!

13.  Write the title of your autobiography. What would the story of your life be called? Then outline the names of the book’s chapters. What would Chapter 1 be? Chapter 2? What Chapter are you in now? What will be next? It’s YOUR story, so make it anything you want it to be!

14.  Read or write some long overdue greeting cards. Write a thank you note.

15.  Call an old friend. Just say, “Hi! I was just thinking about you.” Bring a conversation of friendship to someone. Oftentimes, giving someone something relieves stress. Stress, our new friend, has to make room for our other friend, Generosity.

16.  Go to the Grand Rapids Public Museum, Art Museum, Frederick Meijer Gardens, or some other place where you can see great art. Be blown away by creativity. Have fun; people watch!

17.  Go to one of the malls  or a park and watch kids play.  Watching children reminds us of how miraculous life is.

18.  Set some goals. Maybe just one for today, maybe for the week or for the year. Remember that your life is a journey. Plan a route. All kinds of obstacles may come your way (that happens to everyone), but always have a plan!