The Average Survival Situation. —A few years ago in the Arizona desert an older couple made a wrong turn in their car and got turned around on a road near the outskirts of Phoenix, Arizona. —Their car got stuck in blow sand and the wife decided to walk to the interstate – that was in view. —She was found less than three days later within one mile of the road.—Dead from hyperthermia and dehydration. —Her husband, who had stayed with the car was found alive but was too far gone to save. —A survival kit and a little preparation could have kept them alive.
Typical SAR Victim:
Improperly Clothed.
Lack of Rest.
Lack of Adequate Water
Hyper or Hypothermia.
Too ambitiousPoor
Physical conditional or lack of motivation.
Inadequate or improper food.
Little to no planning.
An itinerary that is confusing or unknown to others.
Inability to recognize environmental, physical, or mental threat.
No preparation for adverse weather.
Lack of compass or lack of familiarity of terrain.
“It can’t happen to me!”
What Will KILL you:
Anxiety and fear.
Pain and Injury.
Illness
Thirst and hunger
Wetness
Fatigue and Sleep depravation.
Boredom
Loneliness
Complacency and the desire for comfort.
Stubbornness.
Promises
Get-home-itis.
Make sure when preparing a Survival Kit that it is:
Relevant to the environment.
Lightweight and Portable.
Waterproof.
Durable and Dependable.
Complementary to your physical fitness and expertise levels.
Able to meet a wide variety of reasons – the basics.
Comprised of multiple use components.
Panic proofed.
Comprised of components that can be easily purchased or made.
Affordable yet effective.
Field tested – use it or lose it.
Simple.
Survival Kit Components:
Two Good Freezer Bags. Tincture of Iodine. Space Blanket. Roll of Dental Floss (non waxed – without the case). Colored Surveyor’s tape. Pea-less brightly colored whistle. Wax coated matches. Disposable butane lighter. Magnesium block fire-starter 6 or so Cotton Balls soaked in P.J. A compass and a small back up compass. Small first aid kit. Credit Card sized Fresnel lens. Flashlight with AA batteries and Extra Batteries. Carbon Steel knife with a lanyard. Clear Plastic Drinking Tube. Heavy Duty Space Blanket. Collapsible one to two gallon water container Two 55 gallon trash bags – heavier the better. Wool or synthetic watch cap. Homemade first aid kit. 100 feet of 550 cord. Signal Mirror. 7.5 minute topographical map of the area you are going to. Two Candy or nutrition bars Medications or eye glasses. Bandanna or two.
Some Additional Considerations: —Sanitation supplies (sanitary napkins, T.P.).—Water Bottle wrapped in duct tape.—100 dollars in 20’s.—Insect Stuff.—Single Candle.—Fishing kit —Trapping wire
Our Example Survival Situation.
—Claire decides to do a little Geo Caching near Waller Texas. A simple 20 minute drive or so from the campus.—She grabs her LIFE program Survival kit that she won and added to and heads for the door with her GPS.—After getting one Geo Cache she decides to get another Geo Cache that was not planned. —She drives to within walking distance of the Geo Cache and walks 3 miles into the woods to find her cache. —After finding her cache with the sun starting to go down she turns to head out – and badly sprains her ankle. —She checks her cell phone – no bars.
The 72 Hour Clock Starts.
—In this case Claire can drag herself from her location within 72 hours. So rescue, although it would be nice, is not necessary – but she needs to live. —Temp tonight will be 42 tonight.—She left word at home where should would be – but with darkness approaching – she will likely not be found for up to 24 hours. —What does Claire need to do?—Maintain Body Temperature —Get water.—Signal for help.—Claire Busts out her kit – let’s see what she can do with this stuff!
Rock On! To First Aid.
—The first and more important thing in a Survival Situation is the Rock On attitude!—Positive Attitude does more to save lives than anything else. —What is in your head will save you more than what is in your kit!—However, having a kit can ease your mind. —First Aid:—The knife allows her to get a walking stick, and a splint stick.—Her first aid kit allows her to get a little pain relief (Ibuprophen)—Duct Tape from her water bottle allows her to support her ankle with or without her splint stick.
Fire.
—Unless Claire really got sweaty before she went down – she needs to get fire more than water at this point. —The human body can live 3 days without water in ideal circumstances. She will get hypothermic without fire or shelter. —Fire:—Her knife allows her to get wood, squaw wood, and tinder. —Although standing dead is her best bet at this point.—Her lighter, PJ Cotton Ball, Matches, or Mag block all can help het get fire.—She needs, however, to not get sweaty gathering wood. Wet makes her colder and can kill her.
Shelter – Portable and Not.
—If it is getting dark – she has a flashlight and extra batteries. —She should also have this at hand for signaling – as well as the whistle.—If she gets cold as she is gathering firewood – she has the 55 gallon trash bags to make a sort of pancho. —This does not ‘breathe’ however and she needs to move slowly and deliberately. —She also has the wool hat and the space blanket should she get really cold. —The head releases the most heat – the hat should be on all night. —Her bandanna can go over her neck or face to retain more heat.—Her knife allows her to cut pine bows and limbs to start a debris shelter style hut.—Her 55o cord will help secure this.
Through the night.
—Claire may have a cold night – but she will live.—She will need 5 times more wood than she thinks she needs – and if she can’t hobble fast enough – will need to collect more before the night is over.—She uses both tarps, her spare shirt, and her trash bags to retain heat. —Her knife will allow her to feel a little more safety against the ‘boogie man’ noises.—She also knows she is in control – without her knowledge and kit – she would likely die tonight. —Her nutrition bars will begin to be rationed to make her feel a little more energy.
In the morning and water.
—Claire checks her map (her GPS batteries died in the night) and knows a stream is near her (within 100 yards), Gladdish Creek. —She uses her compass at first light (using her back up to remove confusion) to navigate to the water. —She fills her 1 gallon container and water bottle and uses her iodine to purify both (5 drops per quart – or 10 if it is icky).—She also uses a bandanna to filter the solid debris. —She uses her 550 cord and knife to make a carrying strap. Know some simple knots!
Signaling. —Claire uses her knife and cuts green bows on her fire and her whistle when she thinks she hears traffic (the road is three miles away) and keeps her signaling mirror handy. —With smoke rolling, and her whistle blasting – she feels proactive. —Party On!—She sees an airplane overhead and attempts to signal him. —She thinks she gets some beams of light on the plane – but does not seem to see recognition from the pilot.—Party on!
Improvement and a Plan. —As the day wears on Claire is improving her shelter, adding to her firewood, and making a plan. —She is not confident that she will be found today so she will make the long walk out tomorrow. —A little plant recognition could help supplement her caloric intake. Without it – she is depending on her energy bars. —She stays under shelter and rests when she can. It will be almost 80 today and she does not want to get heat exhaustion or sweat too much toward night fall. —She rigs her space blanket to shield the suns rays during the day using the 550 cord and the knife. —As night begins to fall – Claire makes another trip to the stream, fills up all of her water, and her ziplock bags and hunkers down for the night. —Her fire is good, her shelter is good, she has a plan and her ankle is beginning to get a bit stronger.
Rescued. —She hears voices calling for her faintly around nightfall. She adds the lightest and hottest burning tinder to the fire, grabs her flash light, and begins to blast on her whistle. —Three blasts at a time and three flashes at a time in the direction of the voices. —Within minutes she is found by her husband who found her car (with SAR help) because of her note at home and is carried out. —Because of a little planning, a little know how, and her ROCK ON attitude – she has only a sprained ankle and a SWEET story to tell!
4/8/09
3/4/09
March 4 - A Good Night’s Sleep
A Good Night’s Sleep
Does Mr. Sandman Affect Your Health?
Presented by Lee Ann Harry, RN, BSN
Patient Educator
This presentation is for educational purposes only & is not meant to substitute for or replace the advice of your personal physician who may know the details of your individual health
Why Is Sleep Important To Health?
-Sleep is not the passive, dormant state that it was thought to be prior to the 1950’s
-Sleep is a highly complex activity
-Much research conducted since then by sleep experts, psychologists, Longevity Institutes.
Sleep affects daily functioning, physical health, mental health, & the rate of aging
The Way You Feel
-How do you feel when you get a good night’s sleep?
-How do you feel when you:
--have not allowed yourself enough “pillow time
--have not been able to fall asleep easily
--have been awakened by someone or something many times
--have tossed & turned
--have awakened & not been able to get back to sleep?
That Tired Feeling…..
-Is your body’s way of telling you that it is not able to keep up with the rebuilding & repairing of body tissues, & manufacturing hormones & bio-chemicals that occurs only during sleep.
How Much Sleep Do We Need?
The research indicates that:
-School age children (5 to 12) need 10-11 hours
-Teens (13 to 17) need 8.5 to 9.25 hours
-All adults need 7 to 9 hours daily, including the elderly
How Much Are We Now Sleeping?
-60% women fall short of 7-9 hours/daily
-Almost half (46%) of older adults receive fewer than 7 hours of sleep each night
-A 2001 National Sleep Foundation poll reported that 7 in 10 people said they have frequent sleep problems
What Aspects of Health Are Affected By Our Sleep Deprivation?
-Daily Functioning
-Mental Health
-Physical Health
-Rate of Aging
Lack of Sleep Affects Daily Function & Performance
-Can make it hard to concentrate & reason
-Can increase your risk of falling
-Can increase your risk of having an accident, especially a car accident
The Mind
-Brain remains very active during sleep
-REM – dreaming sleep restores the mind, reboots it, & clears out irrelevant information
-Consolidates the memory, improves judgment, promotes learning & concentration, boosts mood, speeds reaction time, sharpens problem- solving & accuracy – all leading to better performance in whatever you are doing!
Brain
-Sleep loss impairs thinking & memory
-Too little sleep can prompt personality changes as well as depression.
-It is linked to higher rates of hostility
Alcohol
-A lack of sleep magnifies alcohol’s effects on the body. A sleep deprived person will become much more impaired than a well-rested one after imbibing.
The Body
-It is deep sleep that restores the body
Cardiovascular
-Poor sleep in women is linked to higher levels of fibrinogen, C-reactive protein, interleukin-6
-Insufficient sleep increases your chance of strokes, irregular heartbeat, heart attack, congestive heart failure
-Studies show that adults who sleep 5 or fewer hours per night are about 40% more likely to have a heart attack than those who sleep 8 hours…sleeping 6 hours can cut the rate in half
-Specific mechanisms remain unclear
Stroke
-700,000 people suffer a stroke yearly
-158,000 result in death
-Most of the rest are left with some varying degree of disability affecting their quality of life
-Estimated direct & indirect cost in 2004 was $53.6 billion
-Sleep apnea is associated with a three-fold increase in stroke risk
Blood Pressure
-Blood pressure levels drop when you sleep, so the less you rest, the higher your blood pressure will be over the course of the day
-Research shows that 24% of middle aged adults who slept less than five hours per night developed high blood pressure, compared with 12% of their peers who slept seven to eight hours a night
-Treating sleep apnea is associated with a reduction in blood pressure
Obesity
-Women who slept 5 or fewer hours a night were 32% more prone to major weight gain (33 or more pounds) & 15% likelier to become obese over 16 years than those who got 7 hours a night – even though the 7-hour sleepers ate more calories
-Women who slept no more than 6 hours faced a 12% higher likelihood (Nurses Health Study)
-How much one sleeps profoundly affects hormones (grehlin & leptin) that regulate hunger. Sleep loss has been linked to bigger appetite, which can lead to extra pounds, putting the chronically sleep deprived at greater risk of obesity
-When we are tired our bodies are stressed & we make more of the chronic stress hormone cortisol which is linked to weight gain especially around the middle
Diabetes
-Sleep deprivation may impair your body’s ability to metabolize blood sugar and put you at risk for developing type 2 diabetes. Research has shown that among young healthy men, only four hours of sleep for six nights in a row was enough to create a temporary prediabetic state.
-Poor sleep in women is linked to higher levels of fasting insulin, glucose
Sensitivity To Pain
-Link between REM sleep (a stage of sleep that occurs periodically throughout the night & produces vivid dreams) and sensitivity to pain
-Threshold for pain is higher when research participants allowed to sleep 8 hours uninterrupted or when slept for 9.5 hours and were woken up for brief periods during non-REM stages of sleep
Immune System
-Lack of sleep can weaken your immune system
Your Body Is Rebuilding During Sleep
-HGH – Human growth hormone is produced & released during our deepest stages of sleep. It helps heal tiny muscle tears that occur naturally during the day. As we age HGH declines, along with amount of time we spend in deep sleep. Chicken/egg?
Why Are We Not Sleeping?
The Sleep Thieves!
Medical Illness
-Sleep apnea
-Pain, ie injury, chronic, fibromyalgia – chicken/egg?
-Hormonal fluctuations & imbalances, ie PMS, pregnancy, menopause, andropause
-Hypoglycemia (low blood sugar)
-Allergies, Asthma, COPD
-Heart Disease
-GERD (Gastroesophageal Reflux Disease)
-RLS (Restless Leg Syndrome) or muscle spasms
-ADHD
-Hyperthyroidism & Hypothyroidism
-Incontinence
-BHP (Benign Prostatic Hyperplasia)
-Weak adrenal function
-Snoring
See your healthcare practitioner to treat underlying cause
Psychiatric illness
-Anxiety, depression
-Bipolar
See your healthcare practitioner to treat underlying cause
Substances
-Caffeine
-Nicotine
-Alcohol – Excess use of alcohol tends to fragment sleep & result in wakefulness a few hours after intake, also increases the risk for sleep apnea & RLS (restless leg syndrome)
-Some nutrients such as carnitine, B vitamins, certain herbs
-Cocaine, amphetamines, sedatives
Medications
-Certain anti-depressants; ie fluoxetine (Prozac), bupropion (Wellbutron)
-Steroids
-Diuretics
-Thyroid hormones
-Beta-blockers, Beta-agonists
-Theophylline
-Many others
Major Life Changes
-Having a baby
-Separation or divorce,
-Retiring, moving in with a child,
-Loss & grief
-Moving
-Seek help from a counselor if you are not able to settle down after a little time
-Most common is……..the strain & stress of modern life
Which Of These Statements Are True For You?
There aren’t enough hours in the day to get done what I need to do, so I will give up some hours of sleep.
OR
You are doing too much if you can’t find the time to sleep!
I don’t have time for more sleep; my job is very demanding & important.
OR
Please put your health before your career or it will happen anyway when you crash from your poor sleeping habits
I do not want to sleep more because I feel like I am missing out on life.
OR
If you do not get enough sleep, you will shorten your life span & quality of life by ending up with a chronic degenerative disease of aging
I feel better when I don’t sleep too much; I feel more tired if I sleep longer than 6 hours.
OR
Not letting your body shut down & rest at night indicates that you may be staying awake to squeeze your adrenal glands for stress hormones that may feel good for the moment, but not long run. Feeling more tired after sleeping more than 6 hours indicates you are already sleep-deprived
I catch up on sleep during the weekend & on my vacation.
OR
It is better to get the right amount of sleep each night than try to play “catch-up” & you cannot make up a year of sleep deprivation in one vacation.
I have health conditions that keep me from needed sleep
-Seek medical attention and treat the root of the cause
-Avoid sleep medications
--Side effects
--Don’t allow the deeper stages of sleep
--Complications
--Potential for dependence
--Rely on prescription medications only when all else fails.
I really try to sleep more but can’t fall asleep easily or wake up & can’t go back to sleep.
-May require medical attention
-First, check out suggestions for sleep hygiene
Sleep Hygiene-See Handout! (coming soon…)
-Good sleep hygiene depends on good sleep habits
-Don’t deprive yourself of the sleep you need – remember:
“Everything seems a little brighter after a good night’s rest!”
Does Mr. Sandman Affect Your Health?
Presented by Lee Ann Harry, RN, BSN
Patient Educator
This presentation is for educational purposes only & is not meant to substitute for or replace the advice of your personal physician who may know the details of your individual health
Why Is Sleep Important To Health?
-Sleep is not the passive, dormant state that it was thought to be prior to the 1950’s
-Sleep is a highly complex activity
-Much research conducted since then by sleep experts, psychologists, Longevity Institutes.
Sleep affects daily functioning, physical health, mental health, & the rate of aging
The Way You Feel
-How do you feel when you get a good night’s sleep?
-How do you feel when you:
--have not allowed yourself enough “pillow time
--have not been able to fall asleep easily
--have been awakened by someone or something many times
--have tossed & turned
--have awakened & not been able to get back to sleep?
That Tired Feeling…..
-Is your body’s way of telling you that it is not able to keep up with the rebuilding & repairing of body tissues, & manufacturing hormones & bio-chemicals that occurs only during sleep.
How Much Sleep Do We Need?
The research indicates that:
-School age children (5 to 12) need 10-11 hours
-Teens (13 to 17) need 8.5 to 9.25 hours
-All adults need 7 to 9 hours daily, including the elderly
How Much Are We Now Sleeping?
-60% women fall short of 7-9 hours/daily
-Almost half (46%) of older adults receive fewer than 7 hours of sleep each night
-A 2001 National Sleep Foundation poll reported that 7 in 10 people said they have frequent sleep problems
What Aspects of Health Are Affected By Our Sleep Deprivation?
-Daily Functioning
-Mental Health
-Physical Health
-Rate of Aging
Lack of Sleep Affects Daily Function & Performance
-Can make it hard to concentrate & reason
-Can increase your risk of falling
-Can increase your risk of having an accident, especially a car accident
The Mind
-Brain remains very active during sleep
-REM – dreaming sleep restores the mind, reboots it, & clears out irrelevant information
-Consolidates the memory, improves judgment, promotes learning & concentration, boosts mood, speeds reaction time, sharpens problem- solving & accuracy – all leading to better performance in whatever you are doing!
Brain
-Sleep loss impairs thinking & memory
-Too little sleep can prompt personality changes as well as depression.
-It is linked to higher rates of hostility
Alcohol
-A lack of sleep magnifies alcohol’s effects on the body. A sleep deprived person will become much more impaired than a well-rested one after imbibing.
The Body
-It is deep sleep that restores the body
Cardiovascular
-Poor sleep in women is linked to higher levels of fibrinogen, C-reactive protein, interleukin-6
-Insufficient sleep increases your chance of strokes, irregular heartbeat, heart attack, congestive heart failure
-Studies show that adults who sleep 5 or fewer hours per night are about 40% more likely to have a heart attack than those who sleep 8 hours…sleeping 6 hours can cut the rate in half
-Specific mechanisms remain unclear
Stroke
-700,000 people suffer a stroke yearly
-158,000 result in death
-Most of the rest are left with some varying degree of disability affecting their quality of life
-Estimated direct & indirect cost in 2004 was $53.6 billion
-Sleep apnea is associated with a three-fold increase in stroke risk
Blood Pressure
-Blood pressure levels drop when you sleep, so the less you rest, the higher your blood pressure will be over the course of the day
-Research shows that 24% of middle aged adults who slept less than five hours per night developed high blood pressure, compared with 12% of their peers who slept seven to eight hours a night
-Treating sleep apnea is associated with a reduction in blood pressure
Obesity
-Women who slept 5 or fewer hours a night were 32% more prone to major weight gain (33 or more pounds) & 15% likelier to become obese over 16 years than those who got 7 hours a night – even though the 7-hour sleepers ate more calories
-Women who slept no more than 6 hours faced a 12% higher likelihood (Nurses Health Study)
-How much one sleeps profoundly affects hormones (grehlin & leptin) that regulate hunger. Sleep loss has been linked to bigger appetite, which can lead to extra pounds, putting the chronically sleep deprived at greater risk of obesity
-When we are tired our bodies are stressed & we make more of the chronic stress hormone cortisol which is linked to weight gain especially around the middle
Diabetes
-Sleep deprivation may impair your body’s ability to metabolize blood sugar and put you at risk for developing type 2 diabetes. Research has shown that among young healthy men, only four hours of sleep for six nights in a row was enough to create a temporary prediabetic state.
-Poor sleep in women is linked to higher levels of fasting insulin, glucose
Sensitivity To Pain
-Link between REM sleep (a stage of sleep that occurs periodically throughout the night & produces vivid dreams) and sensitivity to pain
-Threshold for pain is higher when research participants allowed to sleep 8 hours uninterrupted or when slept for 9.5 hours and were woken up for brief periods during non-REM stages of sleep
Immune System
-Lack of sleep can weaken your immune system
Your Body Is Rebuilding During Sleep
-HGH – Human growth hormone is produced & released during our deepest stages of sleep. It helps heal tiny muscle tears that occur naturally during the day. As we age HGH declines, along with amount of time we spend in deep sleep. Chicken/egg?
Why Are We Not Sleeping?
The Sleep Thieves!
Medical Illness
-Sleep apnea
-Pain, ie injury, chronic, fibromyalgia – chicken/egg?
-Hormonal fluctuations & imbalances, ie PMS, pregnancy, menopause, andropause
-Hypoglycemia (low blood sugar)
-Allergies, Asthma, COPD
-Heart Disease
-GERD (Gastroesophageal Reflux Disease)
-RLS (Restless Leg Syndrome) or muscle spasms
-ADHD
-Hyperthyroidism & Hypothyroidism
-Incontinence
-BHP (Benign Prostatic Hyperplasia)
-Weak adrenal function
-Snoring
See your healthcare practitioner to treat underlying cause
Psychiatric illness
-Anxiety, depression
-Bipolar
See your healthcare practitioner to treat underlying cause
Substances
-Caffeine
-Nicotine
-Alcohol – Excess use of alcohol tends to fragment sleep & result in wakefulness a few hours after intake, also increases the risk for sleep apnea & RLS (restless leg syndrome)
-Some nutrients such as carnitine, B vitamins, certain herbs
-Cocaine, amphetamines, sedatives
Medications
-Certain anti-depressants; ie fluoxetine (Prozac), bupropion (Wellbutron)
-Steroids
-Diuretics
-Thyroid hormones
-Beta-blockers, Beta-agonists
-Theophylline
-Many others
Major Life Changes
-Having a baby
-Separation or divorce,
-Retiring, moving in with a child,
-Loss & grief
-Moving
-Seek help from a counselor if you are not able to settle down after a little time
-Most common is……..the strain & stress of modern life
Which Of These Statements Are True For You?
There aren’t enough hours in the day to get done what I need to do, so I will give up some hours of sleep.
OR
You are doing too much if you can’t find the time to sleep!
I don’t have time for more sleep; my job is very demanding & important.
OR
Please put your health before your career or it will happen anyway when you crash from your poor sleeping habits
I do not want to sleep more because I feel like I am missing out on life.
OR
If you do not get enough sleep, you will shorten your life span & quality of life by ending up with a chronic degenerative disease of aging
I feel better when I don’t sleep too much; I feel more tired if I sleep longer than 6 hours.
OR
Not letting your body shut down & rest at night indicates that you may be staying awake to squeeze your adrenal glands for stress hormones that may feel good for the moment, but not long run. Feeling more tired after sleeping more than 6 hours indicates you are already sleep-deprived
I catch up on sleep during the weekend & on my vacation.
OR
It is better to get the right amount of sleep each night than try to play “catch-up” & you cannot make up a year of sleep deprivation in one vacation.
I have health conditions that keep me from needed sleep
-Seek medical attention and treat the root of the cause
-Avoid sleep medications
--Side effects
--Don’t allow the deeper stages of sleep
--Complications
--Potential for dependence
--Rely on prescription medications only when all else fails.
I really try to sleep more but can’t fall asleep easily or wake up & can’t go back to sleep.
-May require medical attention
-First, check out suggestions for sleep hygiene
Sleep Hygiene-See Handout! (coming soon…)
-Good sleep hygiene depends on good sleep habits
-Don’t deprive yourself of the sleep you need – remember:
“Everything seems a little brighter after a good night’s rest!”
2/28/09
February 2009
February 4 — Hangzhou: The Finest and Most Noble City in the World According to Marco Polo - Professors Carolyn Ho and Bobby O'Brien will examine the economic and social importance of this China city's past and present.
February 11 — Chocolate Time - Biology Professor Maria Florez concocts some special chocolate formulas for health and happiness. Happy upcoming Valentine's Day in HSC 105.
February 18 — Voodoo Dolls - Celebrate Mardi Gras (February 24) by making a voodoo doll and learn the beneficial effects this doll can have on your health and spirituality. Krissy Conn reveals the true nature of this ancient African life-affirming practice.
February 25 — Under the Looking Glass: Growing Up in the White House - History professors Sandra Harvey and Alex Smith uncover the lives of children of the presidents. Trivia: Mrs. Grover Cleveland had the first child born to an incumbent president. (American First Ladies, 167)
February 11 — Chocolate Time - Biology Professor Maria Florez concocts some special chocolate formulas for health and happiness. Happy upcoming Valentine's Day in HSC 105.
February 18 — Voodoo Dolls - Celebrate Mardi Gras (February 24) by making a voodoo doll and learn the beneficial effects this doll can have on your health and spirituality. Krissy Conn reveals the true nature of this ancient African life-affirming practice.
February 25 — Under the Looking Glass: Growing Up in the White House - History professors Sandra Harvey and Alex Smith uncover the lives of children of the presidents. Trivia: Mrs. Grover Cleveland had the first child born to an incumbent president. (American First Ladies, 167)
2/11/09
Feb 11 - Chocolate!!
Yum Yum!
We learned that in small quantities the dark chocolate has some health benefits.
Just remember
- the darker the better / higher % cocoa
-small portions, but count that in your calories still
The delicious recipes will be posted here as well, make sure to look back for those.
We learned that in small quantities the dark chocolate has some health benefits.
Just remember
- the darker the better / higher % cocoa
-small portions, but count that in your calories still
The delicious recipes will be posted here as well, make sure to look back for those.
February 11 — Chocolate Time - Biology Professor Maria Florez
Chocolate pots of cream (adapted from The Zuni Café Cookbook, by Judy Rodgers)
· 3 oz bittersweet chocolate, coarsely chopped
· ¾ cup heavy cream
· ¾ cup whole milk
· 2 Tbsp. sugar
· 4 egg yolks
Preheat oven to 300° . Place a small bowl over, but not touching, simmering water. Place chopped chocolate and ½ cup cream in bowl, stirring occasionally until chocolate is melted. Remove from heat. In a small saucepan, over medium heat, warm remaining ¼ cup cream, milk, and sugar. Stir just until sugar is dissolved. Remove saucepan from heat. In a medium bowl, whisk egg yolks then slowly stir in warm milk mixture. Pour egg mixture through a strainer set over the melted chocolate/cream mixture. Stir to combine.
Divide the mixture among four 4- to 6-ounce ramekins or custard cups. Place cups at least one inch apart in a 9” x 13” x 2” baking dish. Place pan on oven rack and then add hot water to baking pan until it reaches about ½ inch beneath the lip of the cups.
Bake until the custard is just set at the edges but quite soft in the center (about 45 min). Because the eggs will continue to cook after you pull the custards from the oven, and because the chocolate will harden as it cools, begin checking for doneness after about 40 min. To check, lift one of the chocolate pots and tilt it; the center of the custard should bulge out slightly. Remove the pots from the oven; let cool. Cover each with foil or plastic wrap, making sure the covering doesn’t tough the top of the dessert, and refrigerate at least 2hr or up to 3 days. Texture is best just hours from the oven.
Tyler’s cracked earth cake (see http://www.foodnetwork.com/recipes/tyler-florence/chocolate-cracked-earth-flourless-chocolate-cake-recipe/index.html)
1 pound bittersweet chocolate, chopped into small pieces
1 stick unsalted butter
9 large eggs, separated
1tsp vanilla (added based on review comments)
3/4 cup granulated sugar, plus 1 tablespoon
2 cups heavy cream, cold (for whipped cream)
Confectioners' sugar (for dusting)
Preheat the oven to 350 degrees F. Butter a 9-inch springform pan. Put the chocolate and butter into the top of a double boiler (or in a heatproof bowl) and heat over (but not touching) about 1 inch of simmering water until melted. Meanwhile, whisk the egg yolks with the sugar in a mixing bowl until light yellow in color. Whisk a little of the chocolate mixture into the egg yolk mixture to temper the eggs - this will keep the eggs from scrambling from the heat of the chocolate - then whisk in the rest of the chocolate mixture. Add vanilla.
Beat the egg whites in a mixing bowl until stiff peaks form and fold into the chocolate mixture. Pour into the prepared pan and bake until the cake is set, the top starts to crack and a toothpick inserted into the cake comes out with moist crumbs clinging to it, approximately 40 minutes (depends on your oven and the pan you use). Let stand 10 minutes, then remove sides of pan. While the cake is cooking, whip the cream until it becomes light and fluffy.
Serve at room temperature dusted with confectioners' sugar and topped with whipped cream.
Chocolate & Walnut Purses (see http://www.puffpastry.com/recipedetail.aspx?recipeID=23997&rc=183)
· One puff pastry sheet
· 6oz chopped semi-sweet chocolate
· ¼ cup chopped walnuts
If using frozen pastry then thaw the pastry sheet at room temperature for 30min. Refrigerated pastry should rest at room temperature for 5-10min before using. Preheat oven to 400° . Mix chopped chocolate and walnuts. Unfold pastry sheet on lightly floured surface. Roll into a 12” square. Cut into 9 (4”) squares. Place about 2tbsp of the chocolate mixture in the middle of each square. Brush the edges of the square lightly with water. Fold corners of pastry to the center on top of filling and twist tightly to seal. Fan out corners.
Place 2” apart on a baking sheet lined with parchment paper. Bake for 15min or until golden. Remove from baking sheet and allow to cool on wire rack for 10min. Powder with confectioner’s sugar.
· 3 oz bittersweet chocolate, coarsely chopped
· ¾ cup heavy cream
· ¾ cup whole milk
· 2 Tbsp. sugar
· 4 egg yolks
Preheat oven to 300° . Place a small bowl over, but not touching, simmering water. Place chopped chocolate and ½ cup cream in bowl, stirring occasionally until chocolate is melted. Remove from heat. In a small saucepan, over medium heat, warm remaining ¼ cup cream, milk, and sugar. Stir just until sugar is dissolved. Remove saucepan from heat. In a medium bowl, whisk egg yolks then slowly stir in warm milk mixture. Pour egg mixture through a strainer set over the melted chocolate/cream mixture. Stir to combine.
Divide the mixture among four 4- to 6-ounce ramekins or custard cups. Place cups at least one inch apart in a 9” x 13” x 2” baking dish. Place pan on oven rack and then add hot water to baking pan until it reaches about ½ inch beneath the lip of the cups.
Bake until the custard is just set at the edges but quite soft in the center (about 45 min). Because the eggs will continue to cook after you pull the custards from the oven, and because the chocolate will harden as it cools, begin checking for doneness after about 40 min. To check, lift one of the chocolate pots and tilt it; the center of the custard should bulge out slightly. Remove the pots from the oven; let cool. Cover each with foil or plastic wrap, making sure the covering doesn’t tough the top of the dessert, and refrigerate at least 2hr or up to 3 days. Texture is best just hours from the oven.
Tyler’s cracked earth cake (see http://www.foodnetwork.com/recipes/tyler-florence/chocolate-cracked-earth-flourless-chocolate-cake-recipe/index.html)
1 pound bittersweet chocolate, chopped into small pieces
1 stick unsalted butter
9 large eggs, separated
1tsp vanilla (added based on review comments)
3/4 cup granulated sugar, plus 1 tablespoon
2 cups heavy cream, cold (for whipped cream)
Confectioners' sugar (for dusting)
Preheat the oven to 350 degrees F. Butter a 9-inch springform pan. Put the chocolate and butter into the top of a double boiler (or in a heatproof bowl) and heat over (but not touching) about 1 inch of simmering water until melted. Meanwhile, whisk the egg yolks with the sugar in a mixing bowl until light yellow in color. Whisk a little of the chocolate mixture into the egg yolk mixture to temper the eggs - this will keep the eggs from scrambling from the heat of the chocolate - then whisk in the rest of the chocolate mixture. Add vanilla.
Beat the egg whites in a mixing bowl until stiff peaks form and fold into the chocolate mixture. Pour into the prepared pan and bake until the cake is set, the top starts to crack and a toothpick inserted into the cake comes out with moist crumbs clinging to it, approximately 40 minutes (depends on your oven and the pan you use). Let stand 10 minutes, then remove sides of pan. While the cake is cooking, whip the cream until it becomes light and fluffy.
Serve at room temperature dusted with confectioners' sugar and topped with whipped cream.
Chocolate & Walnut Purses (see http://www.puffpastry.com/recipedetail.aspx?recipeID=23997&rc=183)
· One puff pastry sheet
· 6oz chopped semi-sweet chocolate
· ¼ cup chopped walnuts
If using frozen pastry then thaw the pastry sheet at room temperature for 30min. Refrigerated pastry should rest at room temperature for 5-10min before using. Preheat oven to 400° . Mix chopped chocolate and walnuts. Unfold pastry sheet on lightly floured surface. Roll into a 12” square. Cut into 9 (4”) squares. Place about 2tbsp of the chocolate mixture in the middle of each square. Brush the edges of the square lightly with water. Fold corners of pastry to the center on top of filling and twist tightly to seal. Fan out corners.
Place 2” apart on a baking sheet lined with parchment paper. Bake for 15min or until golden. Remove from baking sheet and allow to cool on wire rack for 10min. Powder with confectioner’s sugar.
2/4/09
February 4 — Hangzhou: The Finest and Most Noble City in the World According to Marco Polo
West Lake: the jewel of Hangzhou
Ten Scenic Spots in West Lake (西湖十景)
1.Dawn on the Su Causeway in Spring (苏堤春晓)
2.Curved Yard and Lotus Pool in Summer (曲苑风荷)
3.Moon over the Peaceful Lake in Autumn (平湖秋月)
4.Remnant Snow on the Bridge in Winter (断桥残雪)
5.Leifeng Pagoda in the Sunset (雷峰夕照)
6.Two Peaks Piercing the Clouds (双峰插云)
7.Orioles Singing in the Willows (柳浪闻莺)
8.Fish Viewing at the Flower Pond (花港观鱼)
9.Three Ponds Mirroring the Moon (三潭映月)
10.Evening Bell Ringing at the Nanping Hill (南屏晚钟)
Hangzhou: Lingyin Buddhist Temple (靈隱寺)
Hangzhou: Capital of Silk and Tea Trade
Recommended Books on China:
-Marco Polo From Venice to Xanadu by Laurence Bergreen
-Daily Life in China on the Eve of the Mongol Invasion, 1250-76 by Jacques Gernet
-Inner Quarters: Marriage and the Lives of Chinese Women in the Sung Period by Patrica Ebrey
-Oracle Bones by Peter Hessler
-Nixon and Mao: The Week That Changed the World by Margaret MacMillan
-China, Inc.: How the Rise of the Next Superpower Challenges America and the World by Ted C. Fishman
-Out of Mao’s Shadow: The Struggle for the Soul of a New China by Phillip Pan
China - Study Abroad
-HIST 2321 World History + CHIN 1411 Beginning Chinese I
-On-Campus and Overseas
-International College, Zhejiang University, Hangzhou, China Beijing
-Week 1 – CyFair campus; classes and orientation
-Weeks 2 – 3: Zhejiang University, Hangzhou, China (classes and field trips)
-Week 4: 4 days in Beijing, China; return to HoustonWeeks 5-6: CyFair campus; classes and final exams
Contact Information:
Carolyn HoProfessor of ESOL and Chinese at Lone Star College-CyFairOffice: Technology Center (TECH) 100-A. Phone: 281-290-3257 or carolyn.ho@lonestar.edu
Robert O’Brien Professor of History at Lone Star College-CyFair Office: Technology Center (TECH) 200-I. Phone: 281-290-3257 or robert.obrien@lonestar.edu
Katalin FountainCoordinator for International Education at Lone Star College-CyFairOffice: Learning Commons (LRNC) 246. Phone: 832-482-1055 or katalin.fountain@lonestar.edu
Ten Scenic Spots in West Lake (西湖十景)
1.Dawn on the Su Causeway in Spring (苏堤春晓)2.Curved Yard and Lotus Pool in Summer (曲苑风荷)
3.Moon over the Peaceful Lake in Autumn (平湖秋月)
4.Remnant Snow on the Bridge in Winter (断桥残雪)
5.Leifeng Pagoda in the Sunset (雷峰夕照)
6.Two Peaks Piercing the Clouds (双峰插云)
7.Orioles Singing in the Willows (柳浪闻莺)
8.Fish Viewing at the Flower Pond (花港观鱼)
9.Three Ponds Mirroring the Moon (三潭映月)
10.Evening Bell Ringing at the Nanping Hill (南屏晚钟)
Hangzhou: Lingyin Buddhist Temple (靈隱寺)
Hangzhou: Capital of Silk and Tea Trade
Recommended Books on China:
-Marco Polo From Venice to Xanadu by Laurence Bergreen
-Daily Life in China on the Eve of the Mongol Invasion, 1250-76 by Jacques Gernet
-Inner Quarters: Marriage and the Lives of Chinese Women in the Sung Period by Patrica Ebrey
-Oracle Bones by Peter Hessler
-Nixon and Mao: The Week That Changed the World by Margaret MacMillan
-China, Inc.: How the Rise of the Next Superpower Challenges America and the World by Ted C. Fishman
-Out of Mao’s Shadow: The Struggle for the Soul of a New China by Phillip Pan
China - Study Abroad
-HIST 2321 World History + CHIN 1411 Beginning Chinese I
-On-Campus and Overseas
-International College, Zhejiang University, Hangzhou, China Beijing
-Week 1 – CyFair campus; classes and orientation
-Weeks 2 – 3: Zhejiang University, Hangzhou, China (classes and field trips)
-Week 4: 4 days in Beijing, China; return to HoustonWeeks 5-6: CyFair campus; classes and final exams
Contact Information:
Carolyn HoProfessor of ESOL and Chinese at Lone Star College-CyFairOffice: Technology Center (TECH) 100-A. Phone: 281-290-3257 or carolyn.ho@lonestar.edu
Robert O’Brien Professor of History at Lone Star College-CyFair Office: Technology Center (TECH) 200-I. Phone: 281-290-3257 or robert.obrien@lonestar.edu
Katalin FountainCoordinator for International Education at Lone Star College-CyFairOffice: Learning Commons (LRNC) 246. Phone: 832-482-1055 or katalin.fountain@lonestar.edu
1/30/09
January 2009
January 7 — When Bad Things Happen to Good Food Choices - Lee Ann Harry, nurse educator from Balanced Health and Wellness, will reveal the effects of food toxicities and how to avoid them.
January 14 — Hook ‘Em or Gig ‘Em? - Explore the sometimes mystifying world of the language of sports with expert sports writer, Barb Wagner, author of Longhorn Lingo. A must for the upcoming Super Bowl.
January 21 — Yeast in the Air - Learn how to cultivate and make your own delicious sourdough bread with baker extraordinaire, Catharina Laporte. Come prepared to taste and take home some sourdough starter in HSC 105.
January 28 — Tough Times Money Wellness - Hal Lynde, Captain Cash of radio 94.5 FM, and Kurt Poe, financial planners both from Morgan Keegan, advise us during these financially trying times. Celebrate Financial Wellness Month. For more information about Mr. Lynde, go to http://hal.lynde.mkadvisor.com/.
January 14 — Hook ‘Em or Gig ‘Em? - Explore the sometimes mystifying world of the language of sports with expert sports writer, Barb Wagner, author of Longhorn Lingo. A must for the upcoming Super Bowl.
January 21 — Yeast in the Air - Learn how to cultivate and make your own delicious sourdough bread with baker extraordinaire, Catharina Laporte. Come prepared to taste and take home some sourdough starter in HSC 105.
January 28 — Tough Times Money Wellness - Hal Lynde, Captain Cash of radio 94.5 FM, and Kurt Poe, financial planners both from Morgan Keegan, advise us during these financially trying times. Celebrate Financial Wellness Month. For more information about Mr. Lynde, go to http://hal.lynde.mkadvisor.com/.
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