Foods, Uncategorized

Nacho Cheese Fries ( Dairy Free and Fat Free)

Health and Wellness Associates

EHS-Telehealth

 

Nacho Cheese Fries

 

Humble potatoes are an amazing food not only for health (when served without butter, bacon, sour cream, rancid oils and the like,) but also because of the satiety they offer and the variety of ways they can be prepared and enjoyed. In this recipe, potatoes are the star of both the fries and the fat-free, dairy-free nacho cheese dipping sauce. This recipe is simple to make and oh so delicious. Pair it with a leafy green salad for optimal digestion and nutrient assimilation and you have a dinner that will please the whole family.

Potatoes are also high in potassium and rich in vitamin B6, as well as a fantastic source of amino acids, especially lysine in its bioactive form. Lysine is a powerful weapon against cancers, liver disease, inflammation, and the viruses such as Epstein-Barr and shingles that are behind rheumatoid arthritis, joint pain, autoimmune disease, and more. Potatoes will be your allies if you’re looking to fight any chronic illness—to fend off liver disease, strengthen your kidneys, soothe your nerves and digestive tract, and reverse Crohn’s, colitis, IBS, or peptic ulcers. In addition to being antiviral, they’re antifungal and antibacterial, with nutritional cofactors and coenzymes plus bioactive compounds to keep you healthy and assist you with stress. Further, potatoes are brain food that helps keep you grounded and centered.

 

nachocheesefries2

 

Nacho Cheese Fries

 

Ingredients:

Fries:
2-3 russet potatoes
1 tsp paprika
1/2 tsp garlic powder
1 tsp dried oregano
1/2 tsp sea salt

Nacho cheese sauce:
1 large potato, diced
1 carrot, diced
1 tsp turmeric
1/2 garlic powder
1/2 tsp cayenne
1 tbsp lemon juice
1 tsp sea salt
1/2 tsp black pepper
1/2 cup steaming water or vegetable stock

Directions:

Preheat oven to 400F. Cut the potatoes into thick fries, then place them in a bowl with paprika, garlic powder, dried oregano and sea salt. Toss to coat. Arrange the potatoes on a baking tray covered with parchment paper so that there’s space between the fries. Place in the oven and bake for 20-25 minutes, until browned, flipping them half way.

To make the sauce, add a couple of inches of water to a medium-sized pot and place a steaming basket in it. Add the diced potato and carrot, cover and cook for 25-30 minutes until soft. Remove from heat and set the steaming water aside.

Place the cooked potatoes and carrots in a blender with turmeric, garlic powder, cayenne, lemon juice, sea salt, pepper and the steaming water. Blend until very smooth. Serve in a bowl with the fries.

Serves: 2

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Foods, Health and Disease, Uncategorized

Baked Apple Roses

Health and WEllness Associastes

EHS – Telehealth

 

Baked Apple Roses

 

bakedappleroses.jpg

Makes 4 servings

 

Apples: Apples in themselves are miracles. They’re amazing for digestion: They collect and rid bacteria, parasites, viruses, and mold from the entire gut. They create a stable alkaline environment wherever needed. They also help heal diverticulitis and reduce inflammation in the stomach and intestinal tract. Apples are incredibly cleansing and healing for the gallbladder and liver. Not only do they detoxify, carefully extracting sediment from these organs; they also help dissolve gallstones.

Maple syrup: The combination of sugars and high mineral content quickly travels to the liver and becomes instant fuel of phytonutrient composition. It’s like an IV for the liver containing the best of both worlds: a vast array of vitamins, minerals, and other nutrients (many of them still undiscovered) coupled with high-quality sugar on which the liver thrives.

Lemons: The rich calcium levels in lemons binds to the vitamin C within them, and both of these enter into the liver, where they waken a stagnant, sluggish, fatty liver, helping loosen and disperse fat cells. Lemons clean up dirty blood syndrome, improve glucose absorption, and even protect the pancreas.

 

Ingredients:

4 red apples

4 tablespoons maple syrup, divided

1 tablespoon fresh lemon juice

¾ teaspoon cinnamon, divided

 

Directions:

Preheat the oven to 400°F. In a large mixing bowl, whisk together 3 tablespoons of the maple syrup, the lemon juice, and ½ teaspoon of the cinnamon until combined.

 

Using a knife or mandolin, thinly slice the apples, and toss the slices in the maple syrup mixture until well coated.

 

Arrange the apple slices in 4 small ramekins. Divide the remaining 1 tablespoon of maple syrup over the tops of the ramekins.

 

Finish each one off with a dusting of extra cinnamon. Bake for 20 to 25 minutes until the apples have softened and gently browned. Remove from the oven and enjoy while still warm!

 

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Foods, Health and Disease, Uncategorized

An Avocado a Day?

Health and Wellness Associates

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An Avacado a Day?

avacadoaday

You know caffeine and sugar don’t help your bipolar disorder, but what about grapefruit? Find out why certain foods can derail your treatment and why others, like eggs and dark leafy vegetables, may even decrease need for medication.

There are over 172 different types of bi-polar disorder.  They can be less severe, such as a hormonal imbalance, to a genetic disorder.  Why do they do this?  It is all about billing.  There are no billing mistakes if they only have to compute on identity number.

Following a bipolar disorder diagnosis ,or other mental health diagnosis,  most doctors recommend a regimen of medication and therapy — the best lines of defense against mood disorders. But these treatments can take weeks to reach their full effect, and they are not the only solutions for managing your symptoms and keeping your moods in line.

 

As it turns out, following a proper sleep schedule, getting plenty of exercise, and eating the right foods can do wonders for bipolar symptoms — and improve your overall health in the process.

 

A healthy bipolar disorder diet includes the following:

 

Omega-3s: Multiple studies1 have shown that Omega-3 fatty acids like the kinds found in fish and fish oil supplements can help decrease the feelings of depression so common in bipolar patients. Vegetarian? Try getting your Omega-3s from eggs or nuts instead.

 

Magnesium: Magnesium — found in whole grains, beans, and dark leafy vegetables like spinach — has been shown to have an effect similar to lithium, the most common bipolar medication.2 Upping your intake of magnesium, a natural mood stabilizer, may decrease your need for medication. (It should be noted, however, that magnesium cannot replace lithium entirely.)

 

Salt: Seems counterintuitive, right? If you have bipolar disorder, don’t let your salt intake get too low, and definitely don’t cut out salt entirely — salt is very necessary to regulate the levels of bipolar medication in your bloodstream.

 

Healthy Fats: Healthy fats like those found in avocados and olive oil can help keep you feeling full longer, and decrease your cravings for the “foods to avoid” listed below.

 

Individuals with bipolar disorder should cut back on the following:

 

Caffeine: Caffeine/Soda or Pop, and other stimulants can kick mania up a notch. When experiencing a manic phase, avoid coffee, soda, and energy drinks whenever possible. Try herbal teas or infused water instead — the herbs can give you a natural energy boost to overcome slumps.

 

Sugar: Sugar highs and lows can make an already unbalanced mood even more erratic, and sugar crashes can make a depressive phase much worse. If you really need something sweet, reach for fruit — the natural sugars won’t cause such a drastic blood sugar spike.

 

Refined Carbohydrates: Bipolar patients may be more prone to obesity, since imbalances of seratonin in their brains may lead them to crave more unhealthy carbohydrates. Ditch the processed junk and get your carbs from whole grains, fruits, and vegetables instead.

 

Alcohol: Alcohol and bipolar disorder just don’t mix. Not only can alcohol interact poorly with psychiatric medications, it can also disrupt sleep — bad news for an already high-strung bipolar person. Bipolar patients are also more likely than neurotypical people to develop drug or alcohol addictions. In other words, alcohol is not worth the risk. Watch out for toothpaste and mouthwash, which are filled with alcohol.

 

Grapefruit/Oranges: Talk to your doctor about your specific situation, but some bipolar medications — particularly anticonvulsants — interact poorly with grapefruit/oranges and grapefruit orange and lemon juice.

 

Food can’t cure your bipolar disorder, and it’s always best to talk to your doctor about the best treatment plan for you. But proper diet and a healthy lifestyle can definitely help get your symptoms under control — and your life back on track.

 

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Health and Disease, Lifestyle, Uncategorized

Red Flag for Early Learning Disabilities

Health and Wellness Associates

EHS – Telehealth

Red Flag for Early Learning Disabilities

 

redflag

 

Learning a new subject may involve many mistakes. But when they are too frequent and long-lasting, they may be symptoms of a learning disorder, the National Institutes of Health says.

A learning disability isn’t a measure of how smart a child is. It’s caused by a difference in the brain that’s present from birth, or shortly after. This affects how the brain handles information, and may cause problems with reading, writing and math.

 

Some of the early warning signs of a preschooler having a learning disability.

Trouble interacting with others, plays alone

Easily frustrated

Hard to manage, temper tantrums

Has difficulty following directions or focusing for long periods of time.

 

The agency says your child should be evaluated for a learning disability if the child has:

 

Difficulty reading or writing.

Issues with learning basic math concepts.

Difficulty remembering.

Trouble following directions.

Problems staying organized.

 

Do not count on a teacher to determine things by this behavior.  They have their own experiences with this, but can not tell the difference with a learning disability or an early mental health disorder.

 

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Foods, Uncategorized

On-the-Go Breakfast Burrito

Health and WEllness Associates

EHS – Telehealth

 

On-the-Go Breakfast Burrito

onthegoburrikto.JPG

There’s no excuse to skip breakfast when you have this burrito recipe in your collection. Fluffy eggs are teamed up with high protein ham, cheese, peppers, and whole grains for a handheld meal that you can enjoy on the run. Prep the ingredients the night before and breakfast will be ready in minutes.

Ingredients

  • 1 large egg
  • 1 large egg white
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 slice uncured ham, chopped
  • 2 tablespoons cheddar cheese, shredded
  • ¼ cup green bell pepper, diced
  • 1 medium whole wheat tortilla

Preparation

  1. In a small bowl whisk together egg and egg white. Season with salt and pepper; set aside.
  2. Heat a nonstick skillet over medium heat and spray with nonstick cooking spray.
  3. Place chopped ham skillet and cook for one to two minutes.
  4. Add eggs, cheese, and pepper and cook, scrambling gently until eggs are fluffy, approximately five minutes more.
  5. Pile egg mixture in the center of tortilla.
  6. To roll: fold in the sides towards the middle, then roll up from the bottom (the part closest to you), making sure to roll completely around so that the end of the tortilla is tucked under the bottom of the burrito.

Ingredient Variations and Substitutions

In this wrap, lower fat ham takes the place of higher calorie ingredients like bacon. Look for an uncured ham such as Applegate or substitute Canadian bacon or a piece of turkey.

Use a gluten free tortilla (like a corn tortilla) for a celiac-friendly version of this recipe.

Cooking and Serving Tips

To help prevent the ingredients from leaking out of the tortilla (this is especially important if taking this meal to-go) wrap entire burrito tightly in parchment paper and cut in half; peel back the paper as you eat.

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Foods, Uncategorized

Quick and Easy Egg McMuffin-Style Sandwich

Health and WEllness Associates

EHS – Telehealth

 

Quick and Easy Egg McMuffin-Style Sandwich

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If a take-out egg muffin sandwich is always on your breakfast menu, we don’t blame you—it’s quick, easy to eat, and tasty. Add another characteristic—nutritious—when you make your own. It’ll be cheaper, too.

This version comes with unique anti-inflammatory properties—the eggs are scrambled with turmeric, a spice that has been shown to fend off inflammation in the body. The eggs also offer a generous helping of protein: 12 grams! Plus, fresh basil is tossed into the egg scramble for a flavor and nutrition boost.

To add a creamy, healthy fat kick plus plenty of potassium, avocado slices are nestled in between the nooks and crannies of a whole wheat English muffin. This simple sammie is sure to fill you up and fuel your body at any time of day.

Ingredients

  • 1 whole wheat English muffin, toasted
  • cooking spray
  • 2 large eggs, scrambled
  • 1 teaspoon ground turmeric
  • 1 teaspoon garlic powder
  • 2 fresh basil leaves, sliced
  • 1/8 teaspoon kosher salt
  • 1/4 of a small avocado, sliced
  • 1 thin slice beefsteak tomato

Preparation

  1. Put each half of the English muffin in the toaster. Allow toasting until the edges are crisp and slightly browned.
  2. In a small skillet on the stovetop over medium-low heat, apply a spritz of cooking spray. In a small bowl, scramble eggs with turmeric, garlic powder, basil, and salt. Pour into heated skillet. With a spatula, scramble the eggs until light and fluffy. Remove from heat.
  3. Place the scramble on half of the toasted muffin. Top with avocado and tomato slices.
  4. Top with the half of the muffin. Serve while warm.

Ingredient Variations and Substitutions

This sandwich is versatile, as you can add any vegetables to the egg scramble. Try adding diced bell peppers, onions, and mushrooms or baby spinach and kale.

Jack up the heat with a hint of jalapeno pepper or hot Giardiniera. Add a dollop of Dijon mustard on top before closing the sandwich for a unique, sophisticated flavor boost.

For additional nutrition, use sprouted whole grain muffins. Sprouted grains are a bit lower in gluten and high in protein, primarily the amino acid lysine.

Cooking and Serving Tips

This sandwich tastes best when served immediately. The crunch of the toasted muffin and creaminess of the fluffy eggs and avocado combination are at their peak right after preparing. That’s a good thing, as you can make this five minutes before guests arrive or right before you are heading out the door to fuel you up well for your next adventure.

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Foods, Uncategorized

Asian Chicken Stir-Fry

Health and WEllness Associates

EHS – Telehealth

 

Asian Chicken Stir-Fry

 

Asian Chicken Stir-Fry

Asian cuisine is often discouraged in people who are following low-sodium diets since many of the traditional sauces pack a significant salt load. This recipe uses reduced sodium soy sauce, which adds great flavor when mixed with other lower sodium seasoning options such as ginger and garlic.

People with chronic kidney disease often say that they feel limited in the vegetables they can eat. This is mostly due to the potassium content many vegetables have. This recipe provides a good mix of vegetables​ but keeps the portions moderate enough to keep potassium levels in check. In addition, vegetables provide fiber, which helps people with CKD to more efficiently excrete potassium.​

Ingredients

  • 2 cups broccoli florets
  • 2 cups baby bella mushrooms
  • 1 cup red bell pepper
  • ½ cup white onion
  • 3 cups cooked white rice (3/4 cups dry)
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 2 cloves of garlic
  • 1 teaspoon ground ginger
  • 1 tablespoon brown sugar, packed
  • 2 tablespoons olive oil
  • ½ pound (8 oz) boneless chicken breast

Preparation

1. Chop your broccoli, mushrooms ,red pepper, and onion.

2. Cook rice according to package directions, omitting any butter or salt.

3. Blend soy sauce, sesame oil, rice vinegar, garlic, ginger, and brown sugar in a small blender.

4. Heat olive oil over medium heat. Add chopped vegetables and sauté until soft, about 5-6 minutes. Set aside.

5. Cut chicken into strips. Cook your chicken in the same pan as the vegetables were in over medium heat for 3-4 minutes on each side.

6. Add vegetables to the pan with the chicken. Add sauce and mix well.

7. Serve each plate with ¾ cup cooked rice and top with chicken/vegetables mixture.

Ingredient Variations and Substitutions

Tofu or shrimp are additional protein options that work well in this dish.

Brown rice should be substituted if you do not have issues with high potassium or phosphorus in your blood.

 

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Foods, Uncategorized

Triple Tomato Pasta With Spinach and White Beans

Health and Wellness Associates

EHS – Telehealth

 

Triple Tomato Pasta With Spinach and White Beans

tripletomatoe

Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.

In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.

 

Ingredients

  • 8 ounces whole wheat penne pasta
  • 1 can low sodium cannellini beans
  • 1 tablespoon olive oil
  • 1 package baby spinach
  • 2 cups cherry tomatoes, diced
  • 1 cup sun-dried tomatoes in oil
  • ¼ cup sliced/slivered almonds
  • 1 tablespoon tomato paste
  • 1 teaspoon balsamic vinegar
  • 2 cloves garlic (or 1 teaspoon minced)
  • 2 teaspoons dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • ¼ teaspoon crushed red pepper

Preparation

  1. Cook pasta according to package directions.
  2. Combine pesto ingredients in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
  3. Drain and rinse cannellini beans.
  4. Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
  1. Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
  2. Divide into 4 bowls and serve.

Ingredient Variations and Substitutions

If you cannot find sun-dried tomatoes in oil, then you can substitute ¾ cup bagged sun-dried tomatoes with ¼ cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.

Cooking and Serving Tips

Leftover pesto tastes delicious as a sandwich spread. It also freezes well.

 

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Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Calorie Counts on Menus May Be Trimming Americans’ Waistlines

Health and Wellness Associates

EHS – Telehealth

 

Calorie Counts on Menus May Be Trimming Americans’ Waistlines

fastfood

With roughly 40 percent of Americans now obese, new research finds that one strategy may be helping Americans stay slim: calorie counts on restaurant menus.

Following the passage of the Affordable Care Act of 2010, chain restaurants with 20 or more franchises must now list a meal’s calorie count on their menus and order boards.

And some cities and states — including New York City, Philadelphia and Seattle, and all of California, Massachusetts and Oregon — have gone a step further, imposing broad calorie label mandates in full-service restaurants.

Now, a snapshot of the ordering habits in two full-service, sit-down restaurants suggests the legislative moves are having an impact.

“We conducted an experiment with over 5,500 diners in real-world restaurants and found that calorie labels led customers to order 3 percent fewer calories,” said study author John Cawley. The drop amounted to about 45 fewer calories consumed per meal.

“This was due to reductions in calories ordered as appetizers and entrees,” he added, with little change seen in the calorie count of either drinks or desserts.

That second finding struck Cawley, a professor in the departments of policy analysis and management, and economics at Cornell University, as surprising.

“Before we started, I expected that people would reduce calories in desserts, but they didn’t,” he said.

Why?

“In interpreting that, it’s important to remember that people will change their behavior when the information is new or surprising,” he explained. “People may have already known that desserts are high-calorie and not cut back, but been surprised by the number of calories in appetizers and entrees, and so reduced calories there.”

Cawley calculated that over a three-year period, the calorie cut would lead to weight loss in the range of one pound.

“Not large,” he acknowledged, “but it’s also a cheap policy, and philosophically it’s attractive to allow people to make informed decisions.”

What’s more, “the vast majority of people support having calorie labels on menus, and those who were exposed to them expressed even higher support,” he added.

The findings were published recently as a report issued by the National Bureau of Economic Research, a private nonprofit research organization.

Both restaurants in the study were located on a university campus.

Dining parties were randomly given a menu with or without calorie-count labels. About 43 percent of the study participants were men. The average age was 34, and about two-thirds were white.

Appetizers contained between 200 to 910 calories, entrees contained 580 to 1,840 calories, and desserts contained 420 to 1,150 calories. Drinks ranged from 100 to 370 calories.

Beyond the 3 percent calorie drop linked to the labeling, the researchers also found that consumer support for labeling went up by almost 10 percent among patrons who were given labeled menus.

And restaurant revenue did not seem to be affected by the type of menu offered, despite long-voiced industry concerns that calorie counts might undermine a food establishment’s bottom line.

Lona Sandon is an associate professor in the department of clinical nutrition with the school of health professions at the University of Texas Southwestern Medical Center in Dallas. She said the study makes it “apparent that some people at least pay attention” to labels.

But the move is just “one piece in the big puzzle of addressing the public health problem of obesity,” she said.

“I do not see a drastic change in overweight and obesity rates anytime soon as a result of the menu labeling,” Sandon added.

“On the positive side, it is making people more aware. It may also be making restaurant owners and chefs more aware, which could lead to them putting more healthier options on the menu,” she said. “Between the labeling and changes in recipes, we could get more impact.”

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Health and Disease, Uncategorized

Is a Urinary Tract Infection (UTI) Contagious?

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EHS – Telehealth

 

Is a Urinary Tract Infection (UTI) Contagious?

UTI

 

The answer depends upon what microbe is infecting the urinary tract. The urinary tract consists of the urethra, bladder, ureters, and kidneys, each of which can become infected with different microbes. Urinary tract infections usually arise from organisms that are normally present in (colonizing) the person’s gut and/or urethral opening. These organisms (for example, bacteria such as E. coli or Pseudomonas infect the urinary tract by relocating against the flow of urine (retrograde) toward the kidneys.

Lower urinary tract infections do not involve the kidneys while upper urinary tract infections involve the kidneys and are typically more severe. These types of infections of the urinary tract are almost never contagious to other individuals. This article will not consider STDs and the organisms that cause STDs as urinary tract infections as they are discussed in other articles. However, STDs are often contagious and are transferred to others during intercourse, while UTIs are not usually transmitted by intercourse, so UTIs are rarely contagious to a partner. In addition, women who are sexually active and those individuals (males and females) who have anal intercourse have an increased chance to develop a UTI.

It is unlikely for anyone to get a UTI or STD from a toilet seat, as the urethra in males and females typically wouldn’t touch the toilet seat. It is theoretically possible to transfer infectious organisms from a toilet seat to a buttock or thigh cut or sore and then have the organisms spread to the urethra or genitals. Nevertheless, such transmission of UTIs and/or STDs are highly unlikely.

How long before I know I have an infection of the urinary tract?

The incubation period (time of exposure to time symptoms begin) varies with the microbe. In general, common urinary tract infections with colonizing bacteria, like E. coli, varies from about three to eight days.

How are urinary tract infections spread?

Bacterial infections of the urinary tract are almost never spread to others if the infecting organisms originate from the bacteria normally colonizing the individual (for example, E. coli).

 

When should I seek medical care for a urinary tract infection (UTI)?

 

For symptoms of itching and/or burning on urination or discomfort with urination, people should seek help within 24 hours. Individuals who may develop an upper urinary tract infection (kidney involvement with flank pain, for example) should seek medical help immediately.

When are urinary tract infections no longer contagious?

Simple lower and upper urinary tract infections caused by bacteria residing in the patient are not considered to be contagious. Clinicians suggest people are cleared of lower urinary tract infections after about three to seven days of antibiotic treatment and upper urinary tract (kidneys) infections by about 10-14 days after treatment. Some individuals with kidney infection may benefit from an initial IV dose of antibiotics followed by oral antibiotics.

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