Foods, Uncategorized

The Painkiller


The Painkiller


If you need to numb the pain, the Pain Killer is just what the doctor ordered. It was originally concocted at the legendary Soggy Dollar Bar in the Sandcastle Hotel, Jost Van Dyke, British Virgin Islands. Technically you can’t make one unless you’re using Pusser’s Navy Rum. Pusser’s is a delightful rum based on the rum used by the British Navy until July 31, 1970.


Pain Killer


4 oz rum

4 oz Pineapple Juice

1 oz Coconut Cream

1 oz Orange Juice

8 oz Crushed Ice


Mix all ingredients in a blender and blend for approximately 3 seconds. Serve in a tiki mug or double rocks glass and dust with nutmeg, cinnamon, or both.


Did you know that rum is carb-free

Foods, Uncategorized

Focaccia Cloud Bread (Wheat Free)


Focaccia Cloud Bread ( Wheat Free )


Extra-virgin olive oil, for oiling the pan and drizzling

6 large eggs, separated

1/2 teaspoon cream of tartar

1/2 teaspoon fine salt

2 cloves garlic, finely grated

3 ounces cream cheese, at room temperature

1 tablespoon light agave nectar

1 plum tomato, thinly sliced

Flaky sea salt, for sprinkling

Handful of torn fresh basil leaves

2 tablespoons grated Parmesan


Special equipment: nonstick foil

Preheat an oven to 350 degrees F. Line a quarter baking sheet with nonstick foil, then generously oil the bottom and sides of the pan with oil. Set aside.

Beat the egg whites, cream of tartar and salt in a large bowl with an electric mixer on high speed until the mixture becomes shiny and stiff peaks form, about 2 minutes. Beat together the egg yolks, garlic, cream cheese and agave nectar in a separate large bowl on medium speed until completely combined and smooth, 2 to 3 minutes (the mixture may appear broken but it will come together after a few minutes). Gently fold the egg whites into the egg yolk mixture until combined, making sure not to deflate the egg whites and keeping the mixture as light and airy as possible.

Pour the batter into the prepared baking sheet and top with the sliced tomato. Bake, rotating the pan halfway through, until the top is deep golden brown and the bread bounces back when touched, about 20 minutes. (See Cook’s Note.)

Cool completely on a wire rack and store in an airtight container overnight. Before serving, drizzle with oil and sprinkle with flaky sea salt, the basil leaves and grated Parmesan; cut into squares.

Cook’s Note: Cloud bread has a crisp-crunchy texture when eaten right out of the oven. For a softer and chewier texture that is similar to traditional bread, allow it to sit in an airtight container overnight.


Feel Free to share with family and loved ones.


Health and Wellness Associates



Diets and Weight Loss, Foods, Uncategorized

What to Order When Dining Out on a Diet


What to Order When Dining Out on a Diet



Let’s face it… Dining out is a part of life. But restaurant meals are notoriously high in calories and fat. Luckily, it’s completely possible to make diet-friendly decisions no matter where you’re eating. Here’s the need-to-know info from Hungry Girl.


General Tips

* Before you head out, review the menu online. Even if the nutritional information isn’t available, checking out your options before you arrive will help you to make better, more informed decisions.


* Don’t assume you’re limited to exactly what’s on the menu; restaurants are often happy to accommodate special requests, like leaving off an ingredient or two. (The exceptions? Schmancy eateries with even schmancier chefs.)


* If your dish arrives and the portion is huge (super common), immediately ask for a to-go box; then pack away half, and take it home with you. This way, you’ll be less likely to eat more than you need. Smart stuff!


* Learn the lingo. “Steamed,” “grilled,” “broiled,” “baked” — all good things. “Fried,” “breaded,” “sautéed,” “creamy” — not so much. Scan the menu for the pluses, and breeze right past the minuses.



Skip It: Bread and Chip Baskets – Turn a blind eye to the free carbs on the table. Not only are they loaded with empty calories, but they’re also typically served with fatty condiments, like butter, oil, or guacamole. You could easily consume 500 calories and 20g fat before you even place your order!


If your tablemates are on board, tell your server you’ll pass on the basket.


Slurp It: Broth-Based Soup – A study out of Penn State has shown that eating low-calorie soup before a meal could reduce your total calories by about 20 percent! The soup fills you up and keeps you from overeating when your entrée arrives.


So kick off your meal with a broth-based soup, like chicken noodle or minestrone.


Spear It: Side Salads – Pass on the croutons, cheese, and creamy dressing (sorry, Caesar). Request light dressing on the side; then dip your fork into it, don’t drown your salad in it!


Sea It: Shrimp & More – Look for shrimp cocktail, ceviche (raw fish marinated in citrus), and steamed mussels or clams. All of these are low in calories and very filling. Protein power!



The Dos and Don’ts of Salads – Restaurant salads typically fall into the “food faker” category: They seem inherently healthy, but they often contain around 1,000 calories! Special ordering can really save you here. Avoid candied nuts, dried fruit, fried protein, crispy toppings, and fatty cheeses; indulge in fresh veggies, cut fruit, and grilled protein (like chicken or shrimp). And a restaurant serving of regular dressing can easily have 450 calories and 40g fat! Even light kinds can have more calories and fat than you might think, so always get the dressing on the side.


Then, DDP: dip, don’t pour!


Protein Pros and Cons – Your best bet is chicken breast or fish, prepared grilled or baked. A petite filet steak is also a good option. The trick is to ask questions. Is the chicken breast breaded? Does the fish come in a sauce? Is the steak topped with butter? Dishes with sauces aren’t necessarily off-limits. But ask for the sauce on the side, so you can control the amount — and steer clear of anything cream-based or buttery.


Side Story – Starchy sides like rice and pasta are high in carbs and calories. Ask your server for a double serving of vegetables instead. A side of veggies is usually 50 calories or less (as long as they aren’t oily or buttery), while a side of rice or noodles typically has about 300 calories. Steamed veggies are almost always an option, and some restaurants offer a variety of preparations and types, like grilled zucchini or roasted spaghetti squash. One more smart pick? Half a baked potato (take the rest home), topped with salsa or marinara sauce.






The Not-So-Sweet Facts – Think sharing a dessert order with two pals will cost you only a hundred calories or so? Guess again. Restaurant desserts often tip the scales at 800+ calories and dozens of fat grams. Even the mini desserts can pack in 400 calories.


Surprise Ending – Even if it’s not on the menu, ask if they have fresh fruit. A bowl of berries with a squirt of whipped cream is a fantastic way to end a meal! A scoop of sorbet is also a smart choice.


Please share with family and loved ones.  These are just general tips, give us a call and we can work together to make a personal healthcare plan just for your needs.


Health and Wellness Associates





Health and Disease, Rx to Wellness, Uncategorized

Heartburn Drugs Harm Your Arteries


 Heartburn drugs harm arteries



A popular over-the-counter heartburn medication accelerated aging of blood vessel cells in lab tests, raising red flags about its long-term effect on heart health, researchers say.

Faster aging of blood vessel cells exposed to the antacid Nexium (esomeprazole) might potentially hinder the tasks these cells perform to prevent heart attack and stroke, the new study suggests.


These lab results could explain why other studies have shown increased risk of heart disease in people who use proton pump inhibitors (PPIs) — the class of heartburn medication that includes Nexium, said study senior author Dr. John Cooke.


“Our finding that the lining of blood vessels is impaired by proton pump inhibitors is a unifying mechanism for the reports that PPI users are at increased risk for heart attack, stroke and renal failure,” said Cooke, chair of cardiovascular sciences at the Houston Methodist Research Institute.


AstraZeneca, the maker of Nexium, responded with a statement noting that the study was conducted in a laboratory setting, “not in humans within a controlled clinical trial. Therefore, conclusions around cause and effect cannot be made.


“Patient safety is an important priority for AstraZeneca and we believe all of our PPI medicines are generally safe and effective when used in accordance with the label,” the drug maker said.


However, many people aren’t using PPIs in accordance with FDA guidelines, which in Nexium’s case would limit them to a four-week course of treatment three times a year, Cooke said.


“They are being used ubiquitously, for long periods of time. They aren’t being used as originally approved,” Cooke said.


Dr. P.K. Shah, director of the Oppenheimer Atherosclerosis Research Center at Cedars-Sinai Medical Center in Los Angeles, said these study results provide a reasonable explanation for how PPIs might affect the heart health of long-term users.


“We have clinical data that raises a suspicion that they might be bad if used long-term, and we have now experimental data that suggests a potential mechanism,” Shah said. “But we still have unanswered questions.”


For this study, Cooke and his colleagues cultured the cells that line the walls of blood vessels, which are called endothelial cells.


These cell cultures were exposed every day to doses of Nexium “similar to what a patient would receive” for an extended period of time, Cooke said.


Protective endothelial cells produce substances that relax the blood vessel, and create a slick “Teflon” coating inside the vessel that prevents plaques or blood clots from sticking, Cooke said.


PPIs treat heartburn by blocking acid-producing cells in the lining of the stomach, Cooke said. But researchers now suspect PPIs might also interfere with acid-producing cells elsewhere in the body.


In the case of blood vessel cells, researchers found that long-term PPI exposure impaired acid production by the lysosomes in the cells. Lysosomes typically clear waste products, but exposed to PPIs they didn’t produce enough acid to clear waste.


The waste buildup caused endothelial cells to age rapidly, Cooke said, which could hamper their ability to protect blood vessels.


“They start to convert from Teflon to something more like Velcro,” he said. “Things begin to stick.”


Another prominent class of heartburn medications, H2 blockers, did not have the same aging effect on blood vessel cells, the study found. H2 blockers include Tagamet (cimetidine), Pepcid (famotidine) and Zantac (ranitidine).


Dr. Mark Creager, president of the American Heart Association, added that a lab study like this cannot prove a direct link between PPI use and increased risk of heart attack or stroke.


“It certainly raises the question. But now the question, once raised, needs to be answered in a well-designed clinical trial, which hasn’t taken place yet,” said Creager, a professor of medicine at Harvard Medical School. “I would not advise clinicians to jump from this important basic science study to recommendations they would provide to their patients.”


Another expert said PPIs should be used with caution due to possible harms “that have nothing to do with the digestive system.”


“Much more work needs to be done before we can draw a line with confidence from this class of drugs to some of these potential side effects, but these researchers are taking an important first step,” said Dr. David Robbins, interim chief of gastroenterology at Lenox Hill Hospital, in New York City.


“Bottom line: If you take a daily PPI, which can save lives in the right scenario, check with your doctor and see if you really need it,” Robbins said.


Please share with family and loved ones.  If you suffer from heart burn, call us and we will help you detect the cause.  Yes, there are many different causes.


Health and Wellness Associates