Foods, Uncategorized


Health and WEllness Associates

EHS – Telehealth


On-the-Go Breakfast Burrito

On the Go With Breakfast Burritos - Chefs Corner Store

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.


  • 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


  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.


We are in this Together!


-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

EHS Telehealth




Foods, Uncategorized

Grocery Stores Forced to Sell CAFO EGGS


Grocery Stores Forced to Carry CAFO Eggs


In the U.S., 94 percent of eggs produced come from concentrated animal feeding operations (CAFOs), or factory farms,1 where hens, so-called “caged layers,” spend their entire lives in small wire battery cages. Each hen gets a space that’s smaller than a standard sheet of paper where she’s unable to even spread her wings. This practice is undeniably cruel, with the hens suffering severe health problems as a result of their immobility, from spinal cord deterioration leading to paralysis to muscle and bone wasting.


Battery cages have already been banned in the European Union, and in the U.S. demand is growing for more humane — and healthier — cage-free options. In fact, about 100 grocery chains, 60 restaurant chains and other food businesses have said they plan to switch to cage-free eggs in the next 10 years, a move that would affect about 70 percent of the U.S. egg demand.2


This would require the majority of CAFO egg producers to rethink the cheap way they’re churning out eggs, so not surprisingly there’s been some resistance from the industry.


Among the most brazen is a bill introduced in Iowa that would require grocery stores in the state to always carry CAFO eggs.3 The pitch is that cage-free eggs can be more expensive, so the bill is supposed to protect consumers’ access to cheaper eggs and ensure “consumer choice,” but what it’s really about is protecting the interests of industrialized agriculture.


Clearly Big Ag is getting nervous; even Walmart has said it will eventually source its eggs from cage-free operations, but the bill, if it’s passed, would require them to still carry CAFO eggs in its Iowa stores.4


CAFO Chicken Producers Are Dirty Birds

In addition to eggs, CAFOs also supply the vast majority of chicken bought and consumed in the U.S., with similar concerns about animal welfare, public health and environmental pollution. Big Chicken, including big names such as Tyson Foods, Perdue Farms, Pilgrim’s Pride, Koch Farms and Sanderson Farm, has also been hit with a number of lawsuits recently alleging they engaged in a conspiracy to raise and fix prices over the last decade.


“Historically, broiler chicken was priced on a boom-and-bust cycle — when prices for chicken went up, so did supply; then, prices would fall,” WUWM reported.5 More recently, however, the price of broiler chickens has stabilized and risen, even as input costs, such as corn and soy for feed, have dropped. The game-changer appears to be Agri Stats, a software program that allows poultry companies to share data such as production numbers, bird sizes and financial returns.


“The database company gathers information from 95 percent of poultry processors and tracks 22 million birds a day. Companies can then use this information, according to farmers, retailers and distributors, to set a higher price for all their products,” according to WUWM.6


A Bloomberg report also revealed that profit margins at some leading chicken producers grew exponentially in recent years. For Tyson, profits rose from 1.6 percent to 11.9 percent from 2009 to 2016 and, for Pilgrim’s Pride, from 3.8 percent to nearly 13 percent between 2012 and 2015.7,8


In 2016, a lawsuit from Maplevale Farms, a food wholesaler, was filed against Tyson and Pilgrim’s alleging the companies were in collusion to increase broiler wholesale prices by nearly 50 percent from 2008, causing Maplevale to pay inflated prices. Another lawsuit, filed in 2017 by several farmers against Tyson, Pilgrim’s Pride, Perdue, Sanderson, Koch and others, alleges the companies formed a cartel to keep down farmers’ wages. WUWM continued:9


“In April 2017, Chicken Kitchen, a restaurant franchiser, brought a similar lawsuit against Tyson Foods, alleging that the company ‘conspired to fix, maintain and stabilize the price of Broilers by limiting production with the intent of increasing Broiler prices in the United States.’


On Jan. 12, the Southern supermarket chains Winn-Dixie and Bi-Lo filed suit against Koch Foods, Tyson, Pilgrim’s Pride, and others alleging that the processors restricted supply in order to keep prices high. US Foods and Sysco followed with separate lawsuits on Jan. 30.”


Many are also not aware that, in addition to allegedly trying to shortchange farmers’ wages, the industry pays its farmers via a tournament or “gladiator system,” which pits farmers against each other. Those ranked in the top half (producing the fattest chickens with the least amount of feed, for instance) receive a bonus payment while those at the bottom will get a penalty. That may mean the farmers at the bottom receive about half the pay for the same number of chickens.10


100 Percent Natural, Really?

Sanderson Farms is no stranger to lawsuits. In June 2017, the Organic Consumers Association (OCA), Friends of the Earth (FoE) and Center for Food Safety (CFS) filed a lawsuit against Sanderson Farms for falsely advertising their products as “100% Natural.” In reality, testing by the U.S. Department of Agriculture (USDA) Food Safety and Inspection Service (FSIS) National Residue Program revealed a battery of unnatural residues in the chicken, including:


Antibiotics for human use, including one prohibited for use in food animals


Ketamine, a drug that causes hallucinogenic effects that is not approved for use in poultry


Ketoprofren, an anti-inflammatory drug


Predisone, a steroid


Two growth hormones banned for use in poultry


Amoxicillin, a human antibiotic not approved for use in poultry


Penicillin residues




Out of 69 inspections of Sanderson Farms in various states from November 2015 to November 2016, 49 found residues that were far from “natural.”11 Although Sanderson’s claims their chicken is “nothing but chicken,” it actually contains a number of residues that are not disclosed on the label. Ronnie Cummins, OCA’s international director, told Sustainable Pulse:12


“Consumers should be alarmed that any food they eat contains steroids, recreational or anti-inflammatory drugs, or antibiotics prohibited for use in livestock — much less that these foods are falsely advertised and labeled ‘100% Natural’ … Sanderson’s advertising claims are egregiously misleading to consumers, and unfair to competitors.


The organic and free-range poultry sector would be growing much more rapidly if consumers knew the truth about Sanderson’s products and false advertising.”


Meanwhile, Sanderson is fighting back against the OCA’s suit; they filed a motion for sanctions in February 2018, and it remains a “buyer beware” market when it comes to these types of label claims. When sorting through “natural” and “antibiotic free” labels available, it’s important to be aware of the “fine print” in many cases. In Perdue’s No Antibiotics Ever program, for instance, it means just that.


However, if the label states only “responsible antibiotic use,” “veterinarian-approved antibiotic use,” “no antibiotic residue” or “100% natural,” antibiotics may have been used in the hatchery while the chick is in the egg. Even if a product is labeled organic, it could have had antibiotics used in the hatchery. The exception is if it is labeled organic and “raised without antibiotics.”


In this case, it means no antibiotics were used at any point. Other loopholes include stating “no human antibiotics,” but this means other animal antibiotics may be used.


Claims to watch out for include the “no growth-promoting antibiotics” label and the no “critically important” antibiotics label or claims. In the former case, it means antibiotics may still be used for disease prevention and in the latter, most critically important antibiotics aren’t used in poultry production anyway, so the “claim doesn’t translate to meaningful change in antibiotic use,” according to Consumer Reports.13


As for the USDA’s definition of “natural,” it only means a product contains “no artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product.” Under this vague description, Bloomberg noted, “even chicken nuggets — that emblem of highly processed, additive-laden, junk food — have borne the ‘100% natural’ label.”14


Sanderson Says Not Enough Antibiotics Used

Sanderson Farms, the third-largest poultry producer in the U.S., which processes more than 10.6 million chickens every week, is the only large producer that has refused to commit to limiting antibiotics use.15 In February 2017, a Sanderson Farms shareholder proposal that requested the company phase out the use of medically important antibiotics even failed to pass.16


The company has stated that using antibiotics preventively in food animals is not dangerous to human health17 and, as of February 2018, they still state on their website FAQs section, “After deliberate and careful consideration, we do not plan to withdraw antibiotics from our program at this time.”18 Meanwhile, they’ve even gone so far as to claim that the U.S. is currently facing a surplus of antibiotic-free chicken.


In a regulatory filing, Sanderson said that while 40.5 percent of U.S. fresh chicken production was made up of antibiotic-free birds, only 6.4 percent of it was sold as antibiotic-free. While neglecting to identify the sources of the data, Sanderson also claimed that consumers mostly want antibiotic-free breast meat and chicken tenders, which means chicken producers must then sell the rest of the antibiotic-free meat at lower prices, even though it cost more to produce.19


In the filing, Sanderson claimed, “Industry data indicate that the supply of ABF [antibiotic-free] chicken is currently significantly greater than demand for the product, and that oversupply has increased.” They also continue to assert that using antibiotics is beneficial for both animal welfare and the company, telling Reuters, “It allows us to produce product at a more affordable price point.”20


Never mind that, as a result of the overuse of antibiotics, especially for purposes of growth promotion or providing low doses to prevent diseases that are likely to occur when animals are raised in dirty and overcrowded living conditions, the threat of antimicrobial resistance is increasing around the globe.21


Meanwhile, even some Sanderson shareholders support the end of antibiotic use. At the company’s annual meeting held February 15, 2018, 43 percent of Sanderson’s investors supported a proposal urging the company to stop its use of medically important antibiotics for disease prevention in healthy chickens — up from 30 percent who supported a similar proposal in 2017. Sanderson, however, had reportedly “urged investors to vote no on the proposal.”22


Why Is Government Entertaining the Idea of Protecting CAFOs?

As for the Iowa bill that would force stores to carry a certain product, namely CAFO eggs, it’s disturbing though not surprising given the government’s history of protecting industrialized agriculture. Consider Vande Bunte Eggs in Michigan, an egg-laying chicken CAFO that houses 1.6 million birds. With more than 200 state permit violations in the span of three years, you might think the facility would be in danger of being shut down.


Instead, it’s received more than $1 million in federal subsidies. The company’s Tim Vande Bunte also testified in support of Senate Bill 660, which was introduced in December 2017 and would push back the deadline for Michigan egg producers to provide cage-free chicken housing from 2020 to 2025.23


Vande Bunte’s many violations are but one example cited in a report compiled by the Environmentally Concerned Citizens of South Central Michigan.24,25 The report analyzed 272 CAFOs in Michigan and found they had collectively received more than $103 million in federal subsidies between 1995 and 2014, all while racking up 644 environmental permit violations by the end of 2016.


Meanwhile, in early 2017, 35 advocacy groups, including Food & Water Watch, called on the U.S. Environmental Protection Agency (EPA) to close federal loopholes that are allowing CAFOs to continue polluting the planet. In a petition, the groups asked the EPA to require CAFOs housing a certain number of animals or using a certain kind of manure management system to obtain a permit. The EPA has said that up to 75 percent of CAFOs need permits but only 40 percent have them.


What’s the Best Source for Chicken and Eggs?


Choosing food that comes from small regenerative farms — not CAFOs — is crucial. While avoiding CAFO meats, look for antibiotic-free alternatives raised by organic and regenerative farmers. Unfortunately, loopholes abound, allowing CAFO-raised chickens and eggs to masquerade as “free-range” and “organic.”


The Cornucopia Institute addressed some of these issues their egg report and scorecard, which ranks egg producers according to 28 organic criteria. It can help you to make a more educated choice if you’re buying your eggs at the supermarket.


Ultimately, to find safer, more humane and environmentally friendly chicken and eggs, the best choice is to get to know a local farmer and get your meat and eggs there directly. Alternatively, you might consider raising your own backyard chickens, though requirements vary widely depending on your locale, with many limiting the number of chickens you can raise or requiring quarterly inspections (at a cost) and permits, so check with your city before taking the plunge.


If you don’t want to raise your own chickens but still want farm-fresh eggs, you have many options. Finding high-quality organic, pastured eggs locally is getting easier, as virtually every rural area has individuals with chickens. If you live in an urban area, visiting the local health food stores is typically the quickest route to finding high-quality local egg sources. Farmers markets and food co-ops are another great way to meet people producing food the right way.


Health and Wellness Associates


DR J Jaranson

312-972-WELL ( 9355)


Foods, Uncategorized

Breakfast Burrito: Easy Recipe



Breakfast Burrito




One of my personal favorites!


Double the measurements in this recipe to make it for two. To make this a low-carb meal, sprinkle shredded cheddar cheese over top of the burrito. To make this a high-carb meal, wrap the burrito in a whole-grain tortilla, brown-rice tortilla or two corn tortillas.



2 tbsp ground turkey

3 egg whites

1 handful baby spinach

1-2 romaine lettuce leaves

1 tbsp salsa

1 tortilla



Spritz cooking spray in a medium nonstick pan over medium heat. Add turkey and cook through. Set aside. In a large bowl, whisk egg whites for about 45 seconds. In another nonstick pan over medium-high heat, spritz cooking spray. Add the egg whites to the pan. As the egg starts to set, add turkey and baby spinach and scramble until cooked. Wrap the turkey-egg-spinach mixture in one for two leaves of romaine lettuce. Spoon the salsa over the top, then roll up and enjoy!


Health and Wellness Associates


Dr J Jaranson




Diets and Weight Loss, Foods, Uncategorized

Almond Apple Spiced Muffins


Almond Apple Spice Muffins 
What you’ll need:
2 cups almond meal
4 scoops vanilla protein powder
4 whole eggs
1 cup unsweetened applesauce
½ stick butter
1 Tbsp cinnamon
1 tsp all spice
1 tsp cloves
2 tsp baking powder

How to make it:
1. Preheat oven to 350 degrees. Melt butter in microwave (about 30 seconds on low heat).
2. Thoroughly mix all the ingredients in a bowl. Spray muffin tin with cooking spray or use cupcake liners.
3. Pour mix into muffin tins, making sure not to overfill (about 3/4 full). This should make 10 muffins.
4. Cook for 12 minutes. Makes 5 servings.

484 calories, 40g protein, 16g carbs (5g fiber), 31g fat

Health and Wellness Associates

Archived Article


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

Eat Like a King


The Importance of Eating Breakfast



“You should eat your breakfast like a king, your lunch like a prince and your dinner like a pauper!”



We have all heard of the importance of having a good breakfast, but still many of us don’t put the time aside in our busy schedules to fuel our bodies for the day. Whether it’s because we are simply not hungry when we get up, or because we are in a rush to get the kids to school or get to work, having a healthy breakfast starts your day in the right way, by providing egg breakfast your body with essential energy and nourishment. Because your body has been resting overnight, you need food for energy and it can be hard to function mentally and physically when you have no fuel in your body.


When you skip breakfast you experience lows in energy throughout the morning and you are far more likely to reach for unhealthy fast foods on the run, to compensate for the lack of energy experienced. Eating a good breakfast earlier in the day also means you are not as likely to snack on unhealthy fast foods.


Starting the day in the right way helps to stimulate the digestive system so that it’s set up for the rest of the day.


The ideal breakfast contains the following


Complex carbohydrates – wholegrain oatmeal, preferably steel cut so that the kernels contain omega 3’s. Oatmeal offers a slow release of carbohydrates, preventing spikes in your blood sugar and therefore gives you a long lasting supply of energy. Carbohydrates are known to boost energy.


Protein – eggs, oily fish, nuts and seeds. Protein will also provide you with a slow release of energy throughout the day. Protein is essential for cell repair, muscle growth, and supporting your immune system. Eggs can be one of the quickest and easiest ways to get a good quality, clean protein fix.


Green vegetables and low sugar fruits – broccoli, spinach, lemons and blueberries. These are not only full of essential complex carbs and proteins, but they are also packed with vitamins, minerals and antioxidants.


Try to add a simple side serving of salad to toast and eggs cooked in your favourite style. Breakfast salads have become increasingly popular in recent times and while you might have the idea in your mind that salads are traditionally suited for dinner, you won’t know until you try! Opt for fresh spinach leaves over lettuce, combined with tomatoes and avocados with a light drizzling of olive oil. Get creative and use leftovers from last night’s dinner, rice or cold pasta make a great base for a breakfast salad. A salad is a quick, easy and healthy option for a rushed breakfast.


There are so many options out there for a healthy fruit smoothie for breakfast. Including blueberries in your smoothie will fruit smoothie ensure you get some of the most potent levels of antioxidants available out of all fruits. Blueberries are also high in vitamin C & K, manganese and fiber. Don’t also forget the vast array of vegetable smoothies out there. You can mask the bitter or strong taste of any vegetables by combining fruit into the smoothie for a sweeter flavour-which is much preferable first thing in the morning.


Foods high in Omega 3’s – A study published in the journal “Diabetes Care” in July 2007 found that diets rich in monounsaturated fats prevented the accumulation of both types of belly fat, without additional exercise.


Foods high in monounsaturated fats include:


Pecan seeds, macadamia nuts and hazelnuts


Olive oil


Omega 3’s have been found to improve heart health, regulate cholesterol levels and improve brain function and memory. Omega 3’s can be found naturally in fish, oils, nuts and seeds. Grilled salmon can be a tasty addition to your morning breakfast and enjoyed as a weekly treat, accompanied by a breakfast salad or eggs.


You read many different types of advice, because there are many different types of bodies, and conditions to go along with them.  Contact us if you would like a personalized health care plan.


Feel free to share this with your loved ones.


Health and Wellness Associates


  1. Rx – P. Carrothers


Foods, Health and Disease

Paint Thinner in Breakfast Cereals


The challenge to be informed about what we are eating grows ever more complex. Many people trust Trader Joe’s as one of the smaller grocery store chains offering higher quality foods without unnecessary additives, and other harmful ingredients that can cause cancer, neurological damage, or developmental delays. But one mom recently found trisodium phosphate, an industrial strength paint thinner in her children’s Trader Joe’s breakfast cereal, and she is wondering what it is doing there. (The ingredient is found in other popular cereals as well).

Trisodium phosphate, otherwise known as trisodium orthophosphate, sodium phosphate, or TSP,is well known byconstruction workers, DIYers, and developers, but not to most parents shopping for their morning meal. It is an inorganic phosphate which can be detrimental to our health. It is often used in place of mineral spirits to remove paint!

It isn’t just Trader Joe’s that sells cereal containing TSP; it is in hundreds of foods, in dozens of stores, as an ‘additive’ which the FDA has called ‘safe,’ but even the activist environmental group The Clean Water Act has taken steps to limit the use of TSP in cleaning supplies because it damages the environment. Shouldn’t that give pause to the food industry, and make them question why it should be in our food? It shows up in toothpaste, hair color, processed cheeses and meats, canned soups, and even mouthwash. What kind of ‘additive’ is this anyway?

Just some of the minor problems with eating TSP include:

  • The reduction of bone density due to mineral leeching
  • Calcification of the kidneys
  • Serious irritation of gastric mucosa
  • Abdominal burning
  • Shock

Low Carb Breakfast Casserole


Low Carb Breakfast Casserole

Brown 1 pound good sausage in frying pan, drain

1/2 cup onion, chopped

1/2 cup bell pepper,chopped

6 eggs,beat with fork or wire wisk

1 cup half & half

1/2 cup water

2 cups cheese, Grated,use your fave

(I used 1 cup Mexican taco cheese & 1 cup mozarella)

I just brown the sausage, drain it.

put it in the bottom of a greased casserole dish.

spread the onions & peppers over it.(I sautéd mine a tiny bit, but you don’t have to)

mix all the eggs, half & half, water and cheese together.

pour over meat.

bake at 350 for 45 -60 minutes.

 Mixing the cheese into the eggs makes this so much better than just sprinkling it over the top.

This casserole lasted us 3 days. We just sliced some and reheated in microwave when ever we wanted. It’s good at room temperature.