Foods, Uncategorized

Ways to Include Mushrooms in Your Diet


Ways to Include Mushrooms in Your Cholesterol-Lowering Diet


Mushrooms are a type of fungus commonly found on the ground and sometimes on trees. This delicious food is chock-full of nutrients, including fiber, vitamin D, minerals, and protein. Since mushrooms are also low in carbohydrates and fat free, this makes them a good food to include in your diet if you are watching your cholesterol and triglyceride levels. Most edible mushrooms do not have a particularly strong taste, so they can be included in practically any dish you create.


However, because some mushrooms contain poisons that could harm you, it is always a good idea to be sure that the mushroom you are eating is edible before you put it on your plate. Edible mushrooms – which are commonly available in your local grocery store – are very versatile, and this list will give you some good ideas on how to include mushrooms in your heart heathy diet.


Including Mushrooms in Soup

If you’re looking to add a little more fiber and protein to your soup – without the added fat – mushrooms are a good ingredient to have on hand. You can either cook mushrooms to use the broth in the soup, or throw in some mushrooms and cook them with your other soup ingredients. As with any food, you should be careful what you pair with your mushrooms and other healthy ingredients, as this could add fat and calories to your soup. If you wish to add cheeses sour cream to your soup, use a low-fat version instead to decrease the amount of saturated fat added.


Low-fat plain Greek yogurt can also be a healthier alternative to sour cream. Speaking of cream – creaming your soups can also add saturated fat to your meal. Therefore, instead of selecting creamed mushroom soup, select soups that have a clear broth (preferably vegetable, mushroom, or low-fat chicken) and are chock-full of vegetables, whole grains, beans, lentils, or lean meats.



Using Mushrooms in Your Sides

Mushrooms can be cooked, cut up, and added to many side dishes. You can either add it into your favorite vegetable or rice side dish or substitute it for meat in some of your heartier sides. When preparing your mushrooms, make sure that you are cooking them sparingly in an oil, such as vegetable or olive oil. Although it may be tempting to sautee them in butter or margarine, doing so could introduce extra fat into your meal.


Mushroom-Filled Entrees

Mushrooms can be used in the main course – whether you decide to add mushrooms as part of the dish or make it the main attraction. There are many heart-healthy ways to prepare your mushrooms, including sautéing, roasting, and braising. You can also throw mushrooms on the grill along with your other lean meats and fish. When preparing your mushrooms for the main course, you should make sure that you are minimizing the amount of salt used – especially if you are watching your salt intake. If you are wanting to cut out extra fat from meat-containing entrée, you can substitute the meat you are using for a larger mushroom – such as Portobello – dice them and combine them with beans to form a meatless patty.


Health and Wellness Associates




Foods, Uncategorized

Italian Tuna and Bean Salad


Italian Tuna and Bean Salad


This recipe goes heavy on the fresh plant-based ingredients and uses animal protein from tuna as an accent. Tuna is a low calorie, high protein fish that contains heart healthy omega-3 fatty acids. Keep canned tuna in your pantry for a quick lunch or snack at a moment’s notice.


Because fish has so many nutritional benefits, it is recommended to consume fatty fish twice a week. Vegetables, however, need to be consumed every day in order to reap their nutritious benefits. This recipe gets a veggie boost with fiber-rich white beans, crunchy celery, and fragrant chopped shallot and fresh parsley. Keeps things fresh with a lemon and olive oil dressing. ( I still prefer sesame (clear) oil, saffron , sunflower, coconut oil)



1, 15-ounce can white beans, drained and rinsed

1, 5-ounce can water-packed chunk light tuna, drained and flaked

2 medium ribs celery, finely chopped

1 small shallot, thinly sliced

1/4 cup chopped flat-leaf Italian parsley

3 tablespoons lemon juice

1 tablespoon olive oil

salt and pepper to taste

romaine lettuce, crackers, or toast, for serving


Combine the beans, tuna, celery, shallot, parsley, lemon juice, and olive oil in a medium bowl.

Season to taste with salt and pepper.

Serve with large romaine lettuce leaves, crackers, or toast.

Ingredient Variations and Substitutions

Want to make this vegetarian? Just nix the tuna fish. You can mash up the beans with the back of a fork for a “flakier” texture.


For a few veggie variations, try chopped green or red bell pepper instead of or in addition to the celery, or stir in some finely chopped carrots or radishes.



Mix up the herbs and try basil instead of parsley. All of these veggie and herb variations are comparable nutritionally.


Can’t knock the creamy tuna salad? Try using plain Greek yogurt, or even a creamy hummus instead of mayonnaise for a fresher flavor.


Cooking and Serving Tips

Get to know your tuna. Albacore tuna has more omega-3 fat per ounce but since it comes from a larger species of tuna, it also has more mercury. Chunk light tuna comes from a smaller species of fish and has less mercury and omega-3 fat. Both water-packed and oil-packed tuna can be part of a healthy diet. Water-packed tuna contains fewer calories and total fat and it may be slightly cheaper than oil-packed tuna.


Health and Wellness Associates




Are You Bothered With Eczema?




Atopic dermatitis (eczema) is a condition that makes your skin red and itchy. It’s common in children but can occur at any age. Atopic dermatitis is long lasting (chronic) and tends to flare periodically and then subside. It may be accompanied by asthma or hay fever.

This is caused by a chemical that is interfering with your body.  It can become worse when you are under an emotional or physical stress.  It may also be caused by Chemical Bending DNA, which means you have Inherited the basic structure of this problem.  Depending on what stage of this condition you have, you may notice asthma, hay fever or other environmental allergens also.

This is what we treat on almost a daily basis.  Yes, it can be treated. You may have tried various medications, and lotions, and baths to treat this, and sometimes they work.  They do not take care, or get rid of the cause of this itchy condition you have.  You may have heard about Dupixent injections.

Dupixent (dupilumab) injections treat moderate-to-severe eczema in patients whose condition is not controlled by topical treatments or who should not use topical treatments. However, the drug is far from cheap. A year’s worth of the medication costs $37,000, The New York Times reported, although that price tag is still lower than biologic drugs that treat other skin diseases.

Do Not Treat a Condition Caused by a Chemical, With Another Chemical.

When people are susceptible to chemical sensitivities in their body, it is only a short time when another chemical will bring on another problem.

If you need help with eczema, we can help.  We prevent and reverse diseases.  You have heard that many times, haven’t you.

Health and Wellness Associates