“The LILI Letter” — April 2025
The Ogden Regional Medical Center / Heart Center, weight loss/wellness class & support group newsletter
April,
This month is March matured. Yes, it may rain quite a bit, but with Nature exploding around us with blooms, birdsong, budding leaves and warmer temperatures, we may just appreciate being alive to experience it all. It is also a good time to change up our exercise and eating routines. This month we observe Earth Day, Passover, Easter, and Eid al Fitr (end of Ramadan).
In good health,
Jennifer James
Success story
When I worked for the Army, I remember one Sergeant Major. He did not have all the typical injuries or health issues like his comrades. I asked him how he avoided all the typical back, knee, and other injuries often seen with enlisted personnel. He explained to me that he never pushed himself extra hard, or asked his body for more than what it could do. He paid attention to his body’s cues, and did not push it to the point of injury. He didn’t think he needed to do that, and consequently, he was better off physically. Sometimes being successful is knowing when to back off, take a break, and not push things. He was certainly enjoying the consequences of those decisions.
In addition to being sensitive to ourselves, can we “read the room”? Being sensitive to others and our environment, and acting accordingly, is always wise. Anytime we find ourselves ignoring or trying to force things, it is a recipe for disaster. Whether it is personal issues, what our body is capable of, what we expect others to do…we can’t “push the river”. Sitting back and going with the flow is sometimes a better strategy, rather than pushing and forcing things all the time. It was a good lesson from him, and one I have always remembered.
Do I always follow that wisdom? My friends, that is a topic for another day. 😊
Do you really know…radishes?
One small change
My commute can be filled with anxiety, anger and exasperation, especially if I am running late. When I leave for work a few minutes earlier, I find I do not feel this way. I am not rushing through yellow lights, or critically observing and passionately commenting on how other drivers are behaving. Amazing results, yet such a simple change.
Let’s think about our lives, and zero in on one area that drives us bonkers. Is there a simple change we can make here? Do we need to set a boundary? Turn off the news? Make our “To Do” list shorter? Let something (or someone) go?
Little changes over time can make or break us. If we save a little money every month, before long we will have a sizable amount in the bank. If we eat a little less at meals, we can lose some weight, albeit more slowly (but more sustainably). Working on our attitude, a little very day, will make our lives more enjoyable and others won’t mind being around us. So, my friends, this is a very simple idea, but it can pay us back many times over. What is one small change you could make today that would improve your life, maybe dramatically? Think about it.
Trees, please
In honor of Earth Day, I thought this would be a good topic for y’all. Research is uncovering just how beneficial it is to live in the presence of trees. Trees add many benefits to our health and communities. They provide shelter for wildlife. Listening to birdsong is calming, and watching the antics of squirrels can provide comic relief. They provide shade and relief from the sun. They absorb carbon dioxide and release oxygen. Trees actually absorb pollutants from the air, which stay on the surface of their leaves. When it rains, the pollutants are removed from the leaves’ surface and end up in the ground. Planting trees near highways decreases traffic noise and directs air pollution up and away from nearby homes. Trees have a calming presence. Even hospitalized patients feel better emotionally, require less pain medication, and improve faster when they have a window to look out onto trees, or spend time outside near them. There were even positive effects when a virtual simulation of nature was used with patients.
Wealthier neighborhoods tend to have more trees and parks. Poorer neighborhoods are often near industrial areas, airports and freeways with less greenery and open space. The “Green Heart Project” partnered with the Nature Conservancy to plant trees in poorer neighborhoods and areas without many trees in Louisville, Kentucky, from 2019-2022. They wanted to measure any differences in the people and environment between the tree-planted areas and the areas that did not receive trees. The Nature Conservancy donated 8000 mature trees and recruited 750 people for the project. Half of these people had mature trees planted in their yards, the others did not. Those who received trees had to agree to care for them. Trees were also planted near freeways, commercial properties, parks, parking lots and along roads. The tree-planted areas ended up with more than double the trees in the poorer areas that did not receive them.
Scientists tracked subjective and objective measurements before and after the trees were planted, and compared the results between those exposed to more trees and those who were not. One lab test they looked at was an inflammatory marker called CRP, or C-reactive protein. This is produced by the liver in response to inflammation. It can be elevated from infections, chronic inflammatory diseases, such as rheumatoid arthritis, and ongoing every day stress. If the CRP level is elevated, it increases the risk for heart disease. The people who lived near the newly planted trees experienced a 13-29% drop in their CRP levels! Even the researchers were surprised by these findings.
The researchers continue to track the residents’ health and other research is assessing the effects trees have on temperature, air pollution and the variety of plants and animals that may change with the presence of trees. Stay tuned for more findings as scientists continue to analyze the data. In the meantime, spend some time relaxing with your friendly neighborhood trees, or plant one yourself.
- Crawford, A and Simonellis, D. (2025). The healing power of trees. The Nature Conservancy Magazine, (1):55-59.
- Ali Khan M., et al. (2016). Plant therapy: A nonpharmacological and noninvasive treatment approach medically beneficial to the wellbeing of hospital patients. Gesunde Pflanzen, 68(4), 191–200. doi: 10.1007/s10343-016-0377-1.
- Guidolin, K. et al. (2024). The influence of exposure to nature on inpatient hospital stays: A scoping review. Health Environments Research and Design Journal, 17(2):360-375. doi: 10.1177/19375867231221559. pubmed.ncbi.nlm.nih.gov/38288612
Does it really cost more to eat healthier?
I hear this all the time, “it costs more to eat healthy”. So, I did some investigating. The verdict: it depends. I compared typical fast food combo meals for a family of four to a healthier homemade version, less healthy version, and two different homemade meals, one with canned, salmon the other with fresh salmon. I costed out the price per serving using Smith’s Grocery Stores website, using store brands whenever possible. I costed out condiments and cooking oil. I did not include tax. Keep in mind, some items may be cheaper in other grocery stores. This is what I found:
Wendy’s: Dave’s Combo x 4 (hamburger, fries, soda):
Total: $39.16, per person $9.79
Homemade #1: #1 lean ground turkey, 4 whole wheat hamburger buns, 4 potatoes, 1 quart 1% milk, ketchup 8 Tbsp., mustard 4 Tbsp., 2 Tbsp. canola oil for oven baked fries, less for Air Fryer fries.
Total: $14.96, per person: $3.74
Homemade #2: #1 80/20 regular ground beef, 4 white hamburger buns, 4 servings frozen French fries, ketchup 8 Tbsp., mustard 4 Tbsp., 4 12-ounce Cokes.
Total: $10.96, per person: $2.74
Homemade #3: For homemade soup: 2 cups brown lentils, 1 cup uncooked brown rice, 14 ounces canned tomatoes, 1 green pepper, 1 garlic clove, 1 yellow onion, 1 bay leaf, 1-1/2 Tbsp. Italian seasoning, salt and pepper. Baby carrots, 1# bag, 4 bananas, 1 quart 1% milk. The soup makes roughly 2½-3 cups per person, count on leftovers.
Total $11.12, per person: $2.78. Even less per person with leftovers.
Homemade #4: For salmon patties: 14.75 ounce can of salmon, 1 egg, half bunch of green onions, ¼ cup bread crumbs, ¼ cup 1% milk, and 1 Tbsp. cooking oi. Four potatoes, 12-ounce package frozen green beans, 1 quart 1% milk, 4 oranges, 8 tsp. Country Crock margarine, 4 Tbsp. lite sour cream, salt and pepper.
Total: $14.92, per person: $3.73. With #1 fresh grilled salmon, no patties,
Total: $19.12, per person: $4.78.
Other costs to consider: gas and electricity to cook the meal and heat the water for cleanup. Take home message: don’t eat out much, cook at home from scratch, use legumes often. The last two grocery store meals included a vegetable and fruit, which the others did not, making them more balanced. All healthy meals are under $5 per person, hard to beat in a restaurant or fast food joint.
As you can see, eating a healthy diet can compete with a diet of cheap, highly processed foods. Even the grilled salmon meal is still much cheaper than fast food. It takes more effort to eat a healthy diet prepared at home, but the upside is better health, more energy, and it’s cheaper. Potential future costs from eating a highly processed food diet on the cheap can contribute to a myriad of health issues, which can be very costly in the long run. Even patients I see in their 30’s are dealing with health issues from eating an unhealthy diet. So, my friends, the choice is ours.
Roasted radishes
Just go with this, you may be pleasantly surprised. They lose some of their bite and take on a milder flavor with roasting.
3 bunches of radishes, trimmed
1-1/2 Tbsp. olive oil or other neutral oil
Salt and pepper to taste
Freshly minced parsley
Lemon wedges
- Halve the radishes, toss with the oil, salt and pepper. Spread on a baking stone, or a baking sheet lined with parchment paper.
- Roast in a 425-degree oven for 20-25 minutes, just until fork-tender.
- Remove from the oven, sprinkle with parsley and a spritz with lemon juice.
Calories per recipe: ~200 (the radishes contribute 25 of those calories!)
April support groups
Mondays, 2:00pm-3:00pm
ORMC Medical Plaza,
Heart Center Conference Room, Suite #200
Free to graduates of ORMC weight loss classes
(We will not meet April 14th or 21st)
The forest is a peculiar organism of
unlimited kindness and benevolence
that makes no demands for its sustenance
and extends generously the products of its life
and activity; it affords protection to all beings.Buddhist Sutra