Mack's Corner

This Week

Warm on the inside

For some reason it rains almost every Easter. There was a time where it had rained 4 years in a row.… I think that's wrong, I think it's rained every year since 1996 because I can't remember an Easter Sunday at Hope when it didn't rain. Why is it that 40 degrees and raining is so much colder than 20 degrees and Sunny? By the time the 1pm service started one Easter everything on me was wet and cold. I guess shivering makes you tired, I was so tired all I could do was stare and drool, it's a miracle some woman didn't slap me. I could have been on a poster that said "Don't Let this man drive your car!". All the mothers who have adopted me were giving me stuff to drink, and cookies, and hot sauce, and stuff to warm me up. I started trying to add up attendance numbers so I could tell everybody how many people came to church (Everybody always wants to know) and I must have done it 18 times. I was getting numbers in the millions, I knew that wasn't right. I got home and turned up the heat, but that didn't help, I had to go take a shower to warm up. Why is it that taking a hot shower warms you up so much better than being in a hot room. It's like a hot room only warms you on the outside, but a hot shower gets you warm on the inside. Then PK (my wife) gave me a hot towel right out of the dryer, nothing feels better than that ….

God's like that: We shiver and jump around trying to warm up and get the coldness out of our lives, but its all on the outside. God's like a hot shower, he warms us on the inside at our core, gives us energy, gives us hope …. It's a good feeling …

Maybe I'll go get cold just so I can go do that hot towel thing again… I knew I liked dryers …


Cooking 220 - 2 pans, 2 burners, 20 minutes:

This was in the New York Times a few years ago. THIS IS A BIG DEAL!!!

About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals, a large and rigorous new study has found.

The findings, published on The New England Journal of Medicine's Web site, were based on the first major clinical trial to measure the diet's effect on heart risks. The magnitude of the diet's benefits startled experts. The study ended early, after almost five years, because the results were so clear it was considered unethical to continue.

The diet helped those following it even though they did not lose weight and most of them were already taking statins, or blood pressure or diabetes drugs to lower their heart disease risk.

Low-fat diets have not been shown in any rigorous way to be helpful, and they are also very hard for patients to maintain - a reality borne out in the new study, said Dr. Steven E. Nissen, chairman of the department of cardiovascular medicine at the Cleveland Clinic Foundation.

"Now along comes this group and does a gigantic study in Spain that says you can eat a nicely balanced diet with fruits and vegetables and olive oil and lower heart disease by 30 percent," he said. "And you can actually enjoy life."

Dr. Estruch said he thought the effect of the Mediterranean diet was due to the entire package, not just the olive oil or nuts. He did not expect, though, to see such a big effect so soon. "This is actually really surprising to us," he said.


The Mediterranean diet that participants in the new study were told to follow differs in some respects from the advice people generally get about healthy eating. It allows people to eat as many nuts and eggs and even as much chocolate as they want, as long as it is chocolate with more than 50 percent cocoa. It permits unlimited consumption of fish, seafood, whole-grain cereals and low-fat cheese.

It also lays out what people following the diet need to eat: olive oil, used in abundance on salads and cooked vegetables. At least two servings a day of vegetables, with at least one of those servings in the form of a salad. At least three servings a day of fresh fruit. Legumes, which include garbanzo beans, lentils, soybeans and peas, at least three times a week. Fish or seafood three times a week, with at least one meal of a fatty fish like salmon, tuna or sardines. A sauce made with tomatoes, garlic and onions simmered in lots of olive oil at least twice a week. The sauce can go on pasta, rice or vegetables. Those who drink wine can have it with meals, at least seven glasses a week.

Of course, there are also foods to avoid or consume in limited quantities. They include cream, butter, margarine, pâté, lunch meats, French fries, potato chips, sugared sodas or other drinks with sugar added, as well as pastries and baked goods like cakes, cookies and doughnuts. Try to steer clear of what the researchers call "industrial desserts," which they defined as puddings, custards and other desserts that are not homemade. Eat white meat like chicken or turkey without the skin instead of red meat or processed meats like sausages.

Worried about gaining weight with all the oil and nuts? Never fear, the researchers say. They report that studies show people do not gain weight when they add those foods, probably because they make people feel full so they eat less of other things. In fact, nuts are so filling that study participants were advised not to eat them at dinner. The concern was that if they ate nuts they would skimp on other foods. The participants assigned to a Mediterranean diet did not gain or lose weight.

As to which ingredients of the diet are most important, the researchers say they simply do not know. The diet is a sort of black box: it is based on what people in Mediterranean countries used to eat, and the study adopted the diet as a whole to establish whether that combination of foods protected against heart disease.  )))


Amazing!!!! Who knew you could eat like a regular person and still be healthy … Of course the other thing they do in that part of the world is walk everywhere they go..

SO!!! Here's 2 recipes. One for poached salmon in a salad that you could make every day of the week and one for Tapenade. … Fresh salmon is easy to find. Costco, Whole Foods.

Rant on fish: If you can smell it, don't eat it!!!!! If you smell ammonia, Don't eat it!! If it's floating in white milky stuff, don't eat it! Fresh fish smells faintly like the ocean, not like dead fish. ALWAYS, ALWAYS ASK TO SMELL IT AND ASK HOW LONG THEY HAVE HAD IT OR HOW LONG IT HAS BEEN UN-FROZEN. (several types of fish (Black bass) are frozen at sea.. i.e. no such thing as fresh.) .. If they say anything more than 2 days, don't eat it!! (really should be 1 or less. You don't buy rotten eggs or old milk or moldy vegetables at the grocery store, why are you expected to buy old smelly fish at stupid prices. If you're going to pay $15 - $20 a pound for fish, it better be good. If it smells bad, go buy chicken….. Rant over…   

**Poached-Salmon Salad…. You could just do the salmon part and put it on any salad.. add some nuts, beans, dried fruit and a vinaigrette ..

(This is also Keto)

2 shallots, thinly sliced

1/2 cup dill sprigs, plus more for garnish

1 pound skinless salmon fillet

2 cups semidry white wine, such as Riesling (any works even red, or use water)

1/4 cup prepared horseradish, drained

2 tablespoons mayonnaise

2 tablespoons olive oil


Freshly ground white pepper

One 15-ounce can butter beans-drained, rinsed and patted dry

4 cups mixed greens

Put the shallots and dill sprigs in a saucepan and top with the salmon.
Add the wine and 2 cups of water (4 cups total of liquid. Could be all water.); bring to a boil. Simmer over very low heat until the salmon is nearly cooked through, 5 minutes (Internal temp should be 119 to 122 degrees depending on how done you like it); transfer to a plate and let cool slightly. Break the salmon into large flakes.

(((That's all there is to poached salmon!!.. easy huh?)))

Meanwhile, strain the poaching broth, reserving 3 tablespoons of the broth and 2 tablespoons of the shallots; discard the dill. Chop the shallots and transfer to a large bowl. Add the horseradish and mayonnaise, then whisk in the reserved poaching broth and the oil and season with salt and pepper.

Add the butter beans and greens to the dressing and toss. Add the salmon and toss gently. Garnish with chopped dill and serve.


I love this !!!
**Black Olive Tapenade with Figs and Basil by JACQUES PÉPIN
(also Keto)

3/4 cup pitted oil-cured black olives

3/4 cup pitted kalamata olives

6 small dried figs, coarsely chopped

2 tablespoons capers, rinsed

2 small garlic cloves, crushed

1/4 cup packed basil leaves

1/4 cup extra-virgin olive oil

Kosher salt

Freshly ground pepper

In a food processor, pulse the olives, figs, capers, garlic, basil, and olive oil until the tapenade is thick and somewhat chunky. Season with salt and pepper. Transfer the tapenade to a bowl, cover and refrigerate until chilled.

You could also add walnuts to this… Serve it with your poached salmon


How about saving a kid's life!!

When you give Platelets it's like giving St Jude $700 - $1000. If we don't give them, they have to buy them.

Giving Platelets is like giving blood, it just takes longer (1 1/2 hours) and you get all of your blood back (so you can do it every week if you want) . I know it's a long trip to go all the way down to St Jude, but you may be saving a kid's life . plus you get to watch a movie while you're there. Call Kim at 901.595.2024 and she'll setup an appointment and treat you like family. Just tell her you're from Hope.

Directions: From Poplar, turn north on Third Street, then right on Lauderdale/Jackson Ave (first right after you go under the expressway). Enter through the north guard gate (you'll see the Danny Thomas Pavilion. Gold top).

Tell the guard at the gate that you are here to donate blood. The guard will instruct you where to park. You will then enter the hospital by the red side door closest to the blood donor parking lot. The Blood Donor Center is in the southwest corner of the hospital on the ground floor.

Appointment times are generally available Monday through Friday from 8:00am to 4:00pm. Except on Tuesdays they start at 9:15am.

See you this weekend. Bring a friend. It's going to be great!!!


Posted by Mack Oates at 10:39 AM