Diets and Weight Loss, Foods, Uncategorized

Burger and Veggie Foil Wrap



Burger and Veggie Foil Packs




1 pound extra-lean ground beef

1 tablespoon Worcestershire sauce

1 teaspoon garlic-pepper blend

½ teaspoon onion powder

¼ teaspoon salt

2 cups frozen sugar snap peas, carrots, onions and mushrooms (from 1-pound bag)

32 frozen steak fries (from 28-ounce bag)

4 Green Giant™ Nibblers® frozen half-ears corn-on-the-cob

½ teaspoon garlic-pepper blend



1 Heat oven to 450º. Cut four 18×12-inch sheets of aluminum foil.

2 Mix beef, Worcestershire sauce, 1 teaspoon garlic-pepper blend, the onion powder and salt. Shape mixture into 4 patties, about 1/4 inch thick.

3 Place 1 patty on each foil sheet about 2 inches from 12-inch side. Top each with 1/2 cup vegetables and 8 steak fries. Place 1 piece of corn next to each patty. Divide remaining 1/2 teaspoon garlic-pepper blend among vegetables. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal. Place packets on large cookie sheet.

4 Bake 35 to 40 minutes or until meat thermometer inserted in center of patties reads 160°F. Place packets on plates. To serve, cut large X across top of each packet; carefully fold back foil.

Serving Size: 1 Serving Calories390 Calories from Fat120 Total Fat13g  Saturated Fat4 1/2g Trans Fat1 1/2g  Cholesterol70mg Sodium270mg Total Carbohydrate40g  Dietary Fiber6g Sugars3g  Protein26g % Daily Value*: Vitamin A20% Vitamin C10% Calcium4% Iron20% Exchanges:2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choice2 1/2 *Percent Daily Values are based on a 2,000 calorie diet.


Please use vegetables that are meant for your personal healthcare plan.

Please share with family and loved ones, and always call us with your questions and concerns, or to get your personal healthcare plan for your needs and conditions.

Health and Wellness Associates



Diets and Weight Loss, Foods, Health and Disease, Uncategorized

You Might Want to Put That Smoothie Down


You Might Want to Put that Smoothie Down


Reasons to Eat Your Fruits, Not Drink Them


Getting a little—or a lot—more fruits and vegetables into your diet is always a good thing (1).


But when it comes to slamming them back in a tasty smoothie, are you getting all the benefits you could?


Fruits and vegetables are packed with micronutrients, antioxidants, vitamins, and minerals that help your body function better.


These nutrients can help prevent disease, contribute to fat loss, protect your heart, and keep you feeling and looking young.


And if a smoothie is going to help you get more of these nutrients and boost your fruit and veggie intake, then it would be silly for me to tell you to put them down, right? Well… maybe not.


Whole Foods Provide Longer Feelings of Fullness

Fruits and veggies might not be best suited as beverages. One of the biggest reasons whole fruits and vegetables are superior is because of what happens to the fiber when they’re liquefied—the structure is altered and these foods may not provide the same health benefits as when consumed whole. The insoluble fiber is reduced, and that fiber is key to how sugars are absorbed; that is, you end up absorbing them much faster, causing a metabolic response similar to drinking a fruit juice or soda, which may eventually lead to insulin resistance and type 2 diabetes. There is research indicating that people who eat more whole fruits, as opposed to drinking them as fruit juices, are less likely to get type 2 diabetes.


Whole foods also provide longer feelings of fullness than smoothies or fruit juices, because your body takes a longer time to break down the nutrients. This is largely due to the presence of fiber along with the fact that it simply takes longer to eat food than drink it.


Smoothies can also help calories creep up quickly, depending on what you put in them. Using almond milk, nut butters, flaxseeds, and other ingredients can add quick, unnoticed calories. Not that that’s a problem in and of itself—but if it’s not keeping you full for very long you’re likely to find yourself eating something shortly after. Those extra calories can add up quickly if you’re not paying attention.


Getting enough servings of fruits and vegetables every day has a number of health benefits, and if you can get up to eight per day if you’re in great shape. If a smoothie every day helps you add a serving or two, that’s great, but it probably shouldn’t be your sole source of fruit/veggie intake.

Please share with family and loved ones.   Call us to get your personalized healthcare plan made just for your needs.


Health and Wellness Associates


Health and Disease, Uncategorized

Can You Treat Psoriasis with Food?


Can You Treat Psoriasis with Food?


There’s never a good time of year if you’ve got psoriasis, but heat and sun can definitely increase the risk of a flare-up. Summertime staples such as sunburns and cookouts can quickly make this irritating, painful, and inflammatory condition worse.

Your diet might impact psoriasis flare-ups, and eating food fresh off the grill can sometimes make it worse. Although there is no magical diet that can cure psoriasis, there are some general guidelines that may protect you more often than not.

Because psoriasis is an inflammatory condition, eating a diet that limits inflammation can be quite helpful. This includes lots of fruits, vegetables, and healthy fats, and limiting refined grains, processed foods, sugar, and alcohol. Red meat can also promote inflammation, so swapping grilled steaks for options such as salmon, tuna, tilapia, or other types of fish can be helpful.

There’s no scientific evidence that any kind of specific diet can treat psoriasis, but many people have noticed that certain foods—or types of food—can lead to flare-ups. Furthermore, eating more fruits, veggies, whole grains, and healthy fats never really hurt anybody, especially when they are substitutes for processed and refined options.

If you find yourself at a barbecue this season, here are some substitutions you may want to make:

– Skip the chips for some colorful fruit and veggies: Potato chips, and other chips, are full of refined carbohydrates and unhealthy fats, which can encourage inflammation. On the other hand, colorful fruits and veggies such as strawberries, watermelon, blueberries, cantaloupe, carrots, bell peppers, sweet potatoes, and others are rich in vitamin A and other antioxidants that promote healthy skin, limit inflammation, and help keep you hydrated.

– Swap the steak for a salmon fillet: Red meat can lead to further inflammation and dryness, and can wreak havoc on people with psoriasis. Fish options such as salmon are rich in healthy omega-3 fatty acids and are anti-inflammatories that provide a number of health benefits. If you can, try to eat two servings of fish per week to get adequate levels of DHA and EPA omega-3s.

– Avoid alcohol: Alcohol can also cause inflammation and dehydration, which can both intensify psoriasis. Instead of drinking booze to cool down this summer, stick to water, unsweetened iced tea, and other non-alcoholic beverages. Staying away from sugary sodas is also a wise choice, but adding some lime to your water, zero-calorie flavor enhancers or opting for a sugar-free beverage can help you add a little taste and texture to your drink.

If you’ve got psoriasis, your dietary choices could help you keep it under control. Add to your enjoyment this summer by making the best nutritional choices to limit inflammation.


If you have psoriasis or psoriatic arthritis please call and set up an appointment to work on a personal healthcare plan for you.


Please share with family and loved ones.


Health and Wellness Associates

312-972- WELL