Foods, Health and Disease

HWA – RHEUMAROID ARTHRITIS – THE CURE – Diet

Eating healthy is more than just lip service if you’re dealing with pain and stiffness in your joints caused by rheumatoid arthritis. A smart eating plan helps keep your weight in check and boosts your overall health, giving you an edge on this challenging condition. True, your diet can cure RA, and easy changes to what you eat can make you feel a little better, why wouldn’t you? Take a look at what the research shows about foods that can help reduce inflammation and raise your energy levels, starting now.

How Does Diet Impact Rheumatoid Arthritis?

There’s more and more clinical evidence to support the idea that specific foods can help treat RA, and there are many people with the disease who swear what they eat affects how they feel. In one study from Brigham and Women’s Hospital, 25% of RA patients were convinced certain foods made their arthritis symptoms better or worse. (Blueberries and spinach topped the list of feel-better foods while sugary sodas and desserts took honors for the worst.)

Here are a few ways diet may impact RA:

  • Body weight: RA patients have a higher risk of obesity (and all the metabolic complications that go along with it), and if you’re obese you’re less likely respond to medical treatment compared to someone at a healthy weight. A healthy body weight also improves your odds of achieving remission and puts less pressure on your already achy joints.
  • Heart disease risk: “Heart smart” isn’t just a cute phrase for RA sufferers, who are twice as likely as the general population to suffer heart problems. It’s not totally clear why, but it could be that the systemic inflammation due to RA causes swelling of the arteries that lead to the heart. Following a heart-healthy diet is key.
  • Inflammation: Medical researchers believe an excess of inflammatory molecules called prostaglandins may contribute to RA. Omega-3 fatty acids, found in fatty fish, nuts, and plant oils, have anti-inflammatory effects that may interfere with the formation of these molecules.
  • Immune system: A diet rich in antioxidants gives your immune system the support it needs to fight the disease and may help reduce the chance of infection.
  • Gut health: If you have RA, you know all about GI problems like bloating and nausea. Inflammation and impaired immunity likely play a role in your gassy gut, as do some common RA medications. In addition, certain imbalances in the gut microbiome have been linked to RA. A healthy diet is the first step to restoring order in the GI tract.

What Is the Best Diet for Rheumatoid Arthritis?

Unless you have a doctor who can take the time to go over a diet just for you, than your doc will probably tell you to eat a generally healthy diet. That means go easy on the red meat and processed foods and load up on fresh fruit, leafy greens, lean proteins, and whole grains.  Some studies show that these specific types of diets can be beneficial to easing RA symptoms.

Mediterranean Diet

Ah, the famous Med diet, full of fish, whole grains, olive oil, fruits, vegetables, and legumes. Don’t you feel better just reading about it? Seriously, this approach has been shown to help lower inflammation, likely due to the omega-3 fatty acids found in nuts, olive oil, and fatty fish. In one randomized controlled trial from Sweden, RA patients who followed a Mediterranean diet for three months had fewer symptoms and better quality of life. Bonus: The Mediterranean diet is good for your heart, too.

Vegan / Vegetarian

It’s cool and trendy, and it also works: Several small studies suggest that avoiding animal products may help reduce inflammation and ease RA flares. What’s more, vegans and vegetarians are less likely to be overweight than meat eaters, and they have lower blood pressure and cholesterol levels (markers of heart health), too. On the flip side, plant-only eaters can have lower levels of vitamins B12 (key for energy), calcium, and vitamin D (vital for bone health). If you’re thinking about going vegan or vegetarian, talk with your doctor and a registered dietitian first, and keep an eye on your vitamin levels.

Intermittent Fasting

Also in the trend du jour camp, this approach seems to have legs: Research shows that going for multiple hours without eating may improve RA symptoms. Fasting may help “reset” the immune system by eliminating damaged cells and replacing them with new ones. Bummer though, RA patients tend to relapse upon returning to a normal eating pattern. Think of fasting as a short-term treatment, not a long-term solution.

Anti-inflammatory foods for RA include fatty fish, fruits and vegetables, whole grains, legumes, nuts, and olive oil

Anti-Inflammatory Foods That Fight RA

We’re now going to tell you that certain foods can ease symptoms  . Load up on these inflammation-reducing options, this is not just a once in awhile method, these are daily foods that are a must.

  • Fatty fish: Cold-water fish—the kind high in omega-3 fats—are perhaps the most promising food in the fight against inflammation. In another Brigham and Women’s Hospital study, RA patients who ate non-fried fish two or more times a week had lower disease activity than those who never ate fish. Cold-water fatty fish include salmon, tuna, sardines, herring, mackerel, and trout.
  • Fruits and vegetables: Antioxidant-rich produce (like blueberries and cherries) are great for stabilizing the “free radicals” that trigger inflammation. They’re also packed with polyphenols, which may help lower C-reactive protein. Cover your nutritional bases by eating a bunch of different colors every day.
  • Whole grains: Whole grains lower levels of C-reactive protein (a marker of inflammation) and reduce heart disease risk (elevated in people with RA). They’re also rich in selenium, which you might be low in if you have RA, and fiber, which has been shown to reduce inflammation. Choose oats, whole wheat, white rice, quinoa. (brown rice is processed with arsenic )
  • Legumes: These high-protein, low-fat foods are rich in folic acid, magnesium, iron, zinc, and potassium—all good for your heart and immune system. Black, garbanzo, and red kidney beans and black-eyed peas are good choices.
  • Nuts: Your favorite snack also happens to be full of heart-healthy monounsaturated fat. Walnuts are especially good because they’re also high in omega-3s. Feeling adventurous? Try pine nuts, pistachios, and hazelnuts, too.
  • Olive oil: In addition to healthy fats, this oil contains a natural phenolic compound called oleocanthal, which acts like ibuprofen to block inflammation. (But don’t use it as a substitute for pain meds—it would take a 400-calorie serving to equal one 200mg ibuprofen tablet!) Sub it in for other cooking oils and butter to make your meals healthier.
  • Foods to Avoid When You Have Rheumatoid Arthritis

    Add some, minus others. Experts recommend cutting back on these foods, which may make your RA symptoms worse.

    • Red meat: That juicy burger contains omega-6 fatty acids, which in excess can contribute to inflammation. What’s more, a diet high in red meat has been linked to increased heart disease risk. Your best bet: Choose lean cuts (10% fat or less) and look for “grass-fed” on the label, which may contain more omega-3’s than other types. Try to limit red meat to once a week.
    • Processed foods: Soft drinks, chips, and candy—the stuff of vending-machine heaven—are high in added sugars and unhealthy fats, which raise the risk of obesity and joint inflammation.
    • Gluten (sometimes): This one’s a little on the border. We know gluten can trigger inflammation in the gut, skin, and joints .
    • Corn:       This is the first place to start.  We call it the OSE group.  Glucose, Fructose and Dextrose, and others variations, on a label are made from corn. The second part of this is all dairy products.  Ask yourself, “What do chickens eat?”   Corn!      Corn is the only vegetable without a DNA structure.  No ones body can digest corn,   One more hint to all moms.  Apple Juice is corn juice!

      If you need help with your RA, write to us, and we can help you with a personal eating plan just for you.

    • We are in this Together!-

      -People Start to Heal The Moment They Are Heard-

      Health and Wellness Associates

      EHS Telehealth

      REVIEWED BY DR Anne Sullivan

      hwalogo

Foods, Uncategorized

HWA- COD UP IN THE MOMENT

COD UP IN THE MOMENT

Pan-Fried Cod Recipe - (4.5/5)

Coddle your taste buds, with these breaded fish sticks – you’ll fall for them hook, line and sinker.

TARTAR SAUCE

1/2 cup Hellmans Mayonnaise

1 tbsp minced, fresh dill, or 1 tsp dried

I tbsp sweet green relish

2 tsp each prepared horseradish and lemon juice

 

Cod Up In The Moment | Cooking, Slow cooker recipes, Recipes

2/3 cup unseasoned panko bread crumbs

3 tbsp grated Parmesan cheese

1 tbsp chopped fresh parsley

3/4 tsp dried thyme

1/2 tsp paprika

1/4 tsp each salt and black pepper

3 egg whites

1 1/2 pounds cod fillets, at least 1/2 inch thick

6 lemon wedges ( optional )

  • To make tartar sauce, combine mayonnaise, dill, relish, horseradish, and lemon juice in a small bowl.  Refrigerate until ready to use.
  • In a shallow bowl, combine bread crumbs, Parmesan cheese, parsley,  thyme, paprika, salt and pepper.  Lightly beat egg white in another shallow bowl.  Spray a baking sheet with non-stick spray and set aside.
  • Rinse fish and pat dry with paper towels.  Cut fish into thick strips. Working one at a time, clip pieces in egg whites, then in crumb mixture, coating both sides with crumbs.  Place on baking sheet.  Allow some space between pieces.
  • Bake at 450 degrees for 8 to 10 minutes, depending on thickness of fish.  Fish is ready when it flakes easily with a fork.  Serve with tartar sauce and lemon wedges, if desires.

Serves 6

 

 

We are in this Together!

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

EHS Telehealth

REVIEWED BY DR PATRICIA CARROTHERS

hwalogo

WordPress:  https://healthandwellnessassociates.co/

Health and Disease, Uncategorized

“High-risk” Diamond Princess cruise ship passengers sent to NEBRASKA for quarantine – what could possibly go wrong?

“High-risk” Diamond Princess cruise ship passengers sent to NEBRASKA for quarantine – what could possibly go wrong?

Image: “High-risk” Diamond Princess cruise ship passengers sent to NEBRASKA for quarantine – what could possibly go wrong?

The infamous Diamond Princess cruise ship that we previously reported had at least 61 confirmed cases of the Wuhan coronavirus (CoVid-19) aboard has finally evacuated some of its “high-risk” passengers, but to a place you might not expect: Nebraska.

According to reports, 13 of the ship’s most “high-risk patients,” along with their spouses, have been sent to the University of Nebraska Medical Center in Omaha for evaluation. And one of them, disturbingly, was specifically sent to a special containment unit due to symptoms of an undisclosed chronic condition, according to Shelly Schwedhelm, head of Nebraska Medicine’s emergency department.

All 13 of these individuals have been tested, officials say, and like all the rest of the evacuees they will now have to remain in a federal quarantine for 14 days. Meanwhile, Schwedhelm says officials are trying to determine whether or not these 13 will be allowed out of their rooms or be forced to stay there at all times.

While some 300 people have now been evacuated from this particular cruise ship, many hundreds more are still on board as it sits out in the water near Japan under mandatory quarantine. The United Kingdom (UK), which has 74 of its nationals still on board, is considering an evacuation of its own to bring these people under appropriate care.

“We sympathize with all those caught up in this extremely difficult situation,” a UK spokesman told the media. “We are urgently considering all options to guarantee the health and safety of the British people on board the Diamond Princess, in line with the latest advice from the Chief Medical Officer and the World Health Organization, and are working closely with the Japanese authorities and our international partners.”

The latest data shows that there are now more than 1,000 cases of the Wuhan coronavirus (CoVid-19) outside of China, with new cases appearing to grow exponentially in some areas.

Iran, for instance, has reported two confirmed cases of the Wuhan coronavirus (CoVid-19), both of which resulted in death. This means that, at least in Iran at the current number, there’s a 100 percent death rate from the Wuhan coronavirus (CoVid-19).

Once confirmed by the World Health Organization (WHO), this will raise the official death toll from the Wuhan coronavirus (CoVid-19) outside of China to seven. It remains unclear if these two Iranian deaths occurred in Chinese nationals or Iranian nationals.

The official death count in China is still around 2,000, though as we’ve been reporting that figure is likely a gross underestimate. With China now bringing in mobile incinerator units to handle all of the dead bodies, there’s simply no way that only 2,000 people there have died from the Wuhan coronavirus (CoVid-19).

Meanwhile, Japan has allowed some 500 passengers to disembark from the aforementioned Diamond Princess cruise ship, leaving behind about 2,000 passengers who have yet to be allowed back into their homelands.

“We need to find the best way to have a safe Olympics,” stated Japanese virologist Dr. Hitoshi Oshitani at the Foreign Correspondents Club of Japan. Japan, as you may know, is scheduled to host the Tokyo Games this upcoming July.

“Right now, we don’t have an effective strategy,” he added. But by the end of July, we may be in a different situation.”

Reports indicate that an upcoming public birthday celebration for Japanese royal leader Naruhito, which was scheduled to take place on February 23, has been canceled due to the Wuhan coronavirus (CoVid-19).

hwalogo

Remember, we are in this together!

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Health and Disease, Uncategorized

Newer Diabetes Drugs Linked to ‘Flesh-Eating’ Genital Infection

Newer Diabetes Drugs Linked to ‘Flesh-Eating’ Genital Infection

News Picture: Newer Diabetes Drugs Linked to 'Flesh-Eating' Genital Infection

Say you have type 2 diabetes and you are taking a newer class of medications to treat your disease — but one day you notice pain, redness and a foul odor in your genital area.

If this happens, new research suggests you need to see your doctor immediately, because you may be suffering from Fournier gangrene. Also known as a “flesh-eating” disease, this infection attacks your genital or anal region and can quickly kill tissue as it spreads rapidly.

Unfortunately, it has become a rare but still possible safety concern for people taking diabetes medications known as SGLT2 inhibitors, according to U.S. Food and Drug Administration scientists.

SGLT2 inhibitors are a newer class of diabetes medications, introduced in 2013. Drugs in this class include canagliflozin (Invokana), dapagliflozin (Farxiga) and empagliflozin (Jardiance).

Fournier gangrene occurred in 55 people taking these drugs between March 2013 and January 2019. For comparison, the researchers looked for cases of Fournier gangrene in people taking other diabetes medications from 1984 to 2019. They found only 19 such cases.

Still, the risk for Fournier gangrene remains very low, the researchers stressed.

“In 2017, an estimated 1.7 million patients received a dispensed prescription for an SGLT2 inhibitor,” said study author Dr. Susan Bersoff-Matcha, a medical officer in the FDA’s Center for Drug Evaluation and Research. So, “Fournier gangrene is a rare event,” she said. “While our study shows an association between treatment with SGLT2 inhibitors and Fournier gangrene, we don’t know exactly what the risk is, or if Fournier gangrene can be predicted.”

Broad-spectrum antibiotics and surgery to remove the dead tissue are treatment options, the researchers said.

SGLT2 inhibitors work in the kidneys, allowing excess blood sugar to be removed in the urine, they said.

In addition to lowering blood sugar levels, the drugs may also reduce the risk of heart disease and stroke in some people with type 2 diabetes.

But possible side effects include urinary tract infections and genital infections, such as yeast infections. Kidney problems can also be a concern with this class of medications.

All of the patients with Fournier gangrene identified in this study needed to be hospitalized. Some had several surgeries. Three of the 55 people died from Fournier gangrene.

The average age of the people with Fournier gangrene was 56. Thirty-nine were men. Forty-one cases occurred in the United States. Thirty-one of the 55 cases identified were also taking an additional diabetes medication.

Of those with Fournier gangrene, 21 were using canagliflozin, 16 were using dapagliflozin and 18 were taking empagliflozin, the study said.

Dr. Joel Zonszein, director of the clinical diabetes center at Montefiore Medical Center in New York City, said that while the study was well-done, it cannot prove a cause-and-effect link between the drugs and the disease.

“Infections of the pubic and rectal area are quite common in people with diabetes, they don’t have Fournier’s. Fournier’s is a very aggressive, but extremely rare, disease,” said Zonszein, who wasn’t involved with the study.

When Fournier gangrene does occur, it’s hard to know if it is caused by a medication. He pointed out that a number of clinical trials have been done on SGLT2 inhibitors that have included tens of thousands of people, and there haven’t been any reports of Fournier gangrene.

“I counsel my patients about infections in the genitalia. The main concern is to be aware that they can occur. And, providers need to be more aware of Fournier’s. They have to immediately try to establish the cause of infection and aggressively treat it if they suspect Fournier gangrene,” Zonszein said.

He said a far bigger concern is uncontrolled diabetes and the risk of complications when blood sugar levels aren’t controlled. “The benefits of these medications outweigh the risks,” he said.

In a statement, Boehringer Ingelheim, the company that makes Jardiance (empagliflozin), said the company actively monitors for side effects related to their medications.

“We remain confident in the positive benefit-risk profile of empagliflozin, and empagliflozin-containing products, as outlined in the prescribing information,” the statement from Boehringer Ingelheim said.

The prescribing information of all SGLT2’s was recently changed to reflect the possible risk of Fournier gangrene, as directed by the FDA.

Janssen Pharmaceuticals, maker of Invokana (canagliflozin), and AstraZeneca, maker of Farxiga (dapagliflozin), did not respond to requests for comment.

The findings were published May 6 2019 in the Annals of Internal Medicine.

 

We are in this together!

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Foods, Uncategorized

Creamy Southwest Chicken : Low Carb

Creamy Southwest Chicken

 

southwest chicken

Low carb chicken recipes are a must-have for many on low carb diets. This creamy chicken skillet dish is one you can have on the table in 20 minutes, from prep time to finished product, using canned green chiles and shredded cheese for enhanced flavor. This is also one of those dishes you can still serve to family members who may not be on the low carb diet you’re on. Just add their desired side dish, with your low carb options at the same time. The chiles are mild, so this isn’t a spicy dish, but it is a tasty one. Serve with refried beans and/or a salad and sliced avocado. To give it some heat and spice things up, add red pepper flakes or sriracha.

 

Ingredients

  • 1 tablespoon olive oil
  • 2 medium chicken breast (boneless, skinless)
  • 1/4 cup onion (minced)
  • 2 cloves garlic (minced)
  • 4.5 ounce can green chiles (chopped)
  • 1/4 cup heavy cream
  • 1/4 cup cheddar (shredded, or jack cheese)

Preparation

1) Heat large skillet with oil over medium heat.

2) Cut chicken into bite-sized pieces and season with salt and pepper. Saute until brown on both sides, adding onions about halfway through.

3) Add garlic and cook for another minute.

4) If needed, deglaze the pan with a little water.

5) Add green chiles and cream, and simmer until chicken is done on both sides and the sauce is thickened.

6) Top with shredded cheddar or jack cheese, and serve when cheese melts.

Optional garnish: avocado slices or cilantro.

Suggested Additions: Add low carb veggies such as chopped broccoli or cauliflower to boost fiber; use feta cheese and sun-dried tomatoes instead of cheddar or jack.

Slow Cooker Creamy Southwest Chicken Recipe

In addition to pan frying this creamy chicken dish, as this recipe does, you can use the recipe in a slow cooker. By using the slow cooker, you can create this dish with less prep time. If you go the slow cooker route, you can forego chopping the chicken into small pieces and leave them whole.

Here’s how: Add all the ingredients, except the cheese, including chicken stock (1/2 cup), into the slow cooker. Top the ingredients with the chicken and finish with the salt and pepper to taste. Depending on the thickness of your chicken breasts, anywhere from 4.5 to 6 hours and your dish will be ready. As you serve the chicken, top with the shredded cheese. Quinoa noodles are a great relatively low carb supplement to add to the slow cooker version of this recipe.

 

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Diets and Weight Loss, Foods, Uncategorized

7 “Healthy” Food that Can Make You Fat

7 “Healthy” Food that Can Make You Fat

 

 

Salads, Granolas and smoothies seem like smart picks for healthy on-the-go foods, but you may be surprised to learn that many times they’re packed with extra calories, sugar, carbohydrates and salt.

 

Soups

Soups are hearty and delicious go-to’s on colder days, but not all soups are created equal. The base of your soup can make or break its healthiness. “A cream-based soup is going to be much higher in calories and fat,” says Allen. In fact, one cup of chicken noodle is about 100 calories, while one cup of broccoli cheddar is almost 250.

When you eat soup, opt for broth-based soups like vegetable or chicken noodle or cream-free tomato soups and stews instead. And steer clear of cream-heavy bisques and chowders when you can. If you have to reach for canned soups, choose low-fat, reduced-sodium soup options.

 

Salads

 

Salads, depending on what they’re made of, can be fresh and healthy picks to throw together or order in a pinch. But dieters beware: they can also sabotage your weight loss goals if they’re covered in fatty toppings like cheese, bacon, creamy dressings and croutons.

“Salads at some fast food restaurants can have almost 30 grams of fat and 500 calories, while a cheeseburger and an order of medium fries has 28 grams of fat and 630 calories, so there’s not much difference between the two,” says Allen.

Make sure your salad is actually healthy by asking for your dressing on the side, choosing the grilled version of your protein rather than the fried, and asking for little or no bacon or cheese. For a crunchy topping without all the calories, try sliced almonds or crushed bean “tortilla” chips instead. And whole grains like quinoa, bulgur or barley will help fill you up.

When it comes to dressings, choose oil and vinegar-based dressings rather than cream and mayonnaise-based options; fresh salsa can be a guilt-free salad topper, too. If you can’t bear a salad without your favorite creamy dressing, divide your salad into two. Use your favorite fatty dressing on one portion, and the healthier dressing option on the other half.

 

Smoothies

 

Sugary syrups and processed protein powders can add up to 1,000 calories at fast food chain smoothies, says Allen.

It’s better to make your own smoothies at home, or hand pick the ingredients that go into you smoothies if you order them out. If you’re new to smoothie making, here’s how much of each ingredient to include: one to two cups of liquid base, up to two cups of greens, up to three cups of fruit, plus a tablespoon of nut butter or protein powder.

Keep your smoothie healthy by using milk—like unsweetened coconut, almond or skim milk—as your base instead of juice. Then add fruits like strawberries, bananas or blueberries and a protein such as Greek yogurt, nut butter, seeds like hemp or chia or protein power (whey, soy and plant-based options are best). For added vitamins, try throwing in some spinach, kale or celery. Spices like cinnamon, nutmeg or vanilla extract can pack an extra, low-cal flavor punch, too.

 

Granola

 

Depending on what it’s made out of, granola can be super high in calories, fat and sugar, says Allen. Most granola is made of oats, nut, seeds and dried fruit—all nutrient rich ingredients—but chocolate chips and sugary syrups can add serious calories to store-bought options.

Look for granola options with raw oats, unsalted nuts and unsweetened fruit, and mix your granola into something rather than snacking on it by the handful. Add it to something like low-fat Greek yogurt, then top it with some fruit such as berries, says Allen. Hooked on granola bars? Try options that are nut or fruit based rather those that are grains-based. Homemade granola bars are easy to make, too: ingredients like unsweetened cranberries, old-fashioned oats, unsalted almonds, all-natural maple syrup, flax seeds and peanut butter can be combined and baked for a nice treat.

 

Dried Fruit

 

You may think anything made of fruit is good for you, but that’s not always the case. Certain dried fruits like apricots and dates are concentrated with calories, especially from sugar, says Allen. While they still have antioxidant and fiber components, they may actually be stripped of some vitamins during the dehydration process.

Sprinkle dried fruit like apples or cranberries in your salads rather than snacking on them straight out of the bag. And when you do eat dried fruit by itself, pair it with a low-fat cheese stick or a handful of nuts so you’ll stay fuller, longer. When selecting picks from the grocery store, aim for options without added sugar or other ingredients (the only ingredient should be the fruit itself).

 

Fruit juices

 

All-natural fruit juice can provide some of the vitamins and minerals that you find in whole fruits, as long as you control your portions. “The biggest problem with fruit juices is that most people pour more than the recommended serving size,” says Allen.

Craving apple juice? Eat an actual apple instead of reaching for juice. “You’ll get a lot more fiber eating the whole fruit than you would in fruit juice,” says Allen. When you do choose juice, opt for all-natural, 100 percent, no-sugar added juice options or the low-cal versions of your favorites. Do limit the amount you drink—the American Institute for Cancer Research recommends no more than one cup per day.

***  Never give your children Apple Juice!

 

Pretzels

 

Pretzels may have been your go-to snack food years ago, but you may want to be careful when it comes to the salty snack nowadays.

“People are starting to look at carbohydrate intake much more now than they did in the past,” says Allen. “10 or 15 years ago there was a push to reduce fat intake so we turned to things like pretzels and baked potato chips.”

But reduced-fat doesn’t give you license to eat as much as you want. With low-fat foods, people think they can eat as much as they want because it’s low fat, but they still have to watch portion sizes, says Allen.

While pretzels are a much healthier pick than greasy potato chips, pay attention to serving size: only about 16 small waffle-shaped pretzels equals one serving. And don’t eat too many flavored pretzels like honey mustard and barbeque as they likely have a lot of sugar and sodium. Your best bet: unsalted mini pretzels to keep your sodium and hunger levels in check.

 

Just be aware of what you’re eating

 

You don’t have to do away with these foods completely, but reading labels and educating yourself on serving size, calorie count, fat content and how they fit into your diet is key, says Allen. “For example, many people are leaning towards almond milk these days, but the calories per serving can range from 30 to 100.”

One of the easiest ways you can monitor what you’re eating is to track it or look it up before you indulge.

 

-People Start to Heal The Moment They Are Heard-

 

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Foods, Uncategorized

Frozen Chocolate Bananas!

Frozen Chocolate Bananas!

The flavors in this simple dessert remind me of classic beach fare – frozen bananas on a stick coated with chocolate. This is a healthier version that you can whip up in no time. It contains no added sugar or dairy and is very versatile. Improvise by adding different flavors like organic peppermint oil or almond extract. Make this a few hours before you plan to serve – it’s best when just frozen. Any leftovers will keep for a couple of weeks in the freezer.
Bananas are rich in potassium – one banana contains 450 mg, one-fifth of the adult daily requirement – and offer a fair share of magnesium (33 mg), too.

Ingredients

4 very ripe bananas
2 tablespoons pure unsweetened cocoa powder
1 teaspoon pure vanilla extract
2 tablespoons real maple syrup

Instructions

1. Peel the bananas and place in a blender or food processor along with the cocoa powder.

2. Add the vanilla extract and the maple syrup.

3. Blend till very smooth. Pour into individual custard cups or small bowls and freeze until just frozen.

 

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Lifestyle, Uncategorized

A Few Ways to Make New Friends

4 Ways to Make New Friends

Expand Your Circle

If you want to feel more connected to others, break out of your social comfort zone.

 

Many of us have a lot in common with the people in our inner circle — which makes sense. We’ve taken the same courses in school or worked under the same boss. We’ve bonded over the books we’ve read, the places we’ve been, and our shared interests and values. We’ve found our tribe.

These commonalities are important, and it’s normal to make friends through shared experiences. But it’s also good to burst our social bubbles now and then to meet people with whom we don’t have quite so much in common — on the surface, anyway, says economist and journalist Tim Harford, author of Messy: The Power of Disorder to Transform Our Lives.

Getting to know people whose backgrounds, values, and ways of being in the world are different from our own broadens our perspectives. “Our world gets bigger. We appreciate its variety a little more,” says Harford.

That’s not to say it’s easy. For all its diversity, our culture doesn’t always encourage engaging with people who are different from us — whether racially, politically, generationally, socioeconomically, religiously, or the many other ways in which we define ourselves as “other.”

But the effort is worth it, says Dacher Keltner, PhD, professor of psychology at the University of California, Berkeley, and author of The Power Paradox. “Reaching out to people who aren’t in our comfort zones produces a lot of innovation and spurs creativity,” he explains, noting that connecting with people outside our familiar groups can boost professional success, longevity, overall well-being, and happiness.

The first step to diver-sifying our network of friends and acquaintances, says Keltner, is simply to pledge to do so. “Commit to expanding your social circle like you would commit to an exercise regimen, eating less meat, or driving less. Make that kind of commitment,” he says.

The following strategies can help you broaden your circle of friends and acquaintances.

1. Build Psychological Flexibility

San Francisco–based engineer Max Hawkins used an extreme method to broaden his social network: He created a computer program that randomly selected a public event promoted on Facebook and hired a car to deliver him there — and he didn’t learn the destination until he arrived.

His experiment took him to gatherings where he met people he’d never have encountered otherwise, and inspired him to travel the world for two years. “When you’re getting sent to a place at random, it makes it easier to be comfortable with unexpected outcomes,” Hawkins explains. “That brings about a certain psychological flexibility that is really beneficial.”

Fortunately, we don’t need to go to such extravagant ends to become more psychologically flexible. “The key to open-ing yourself up to these experiences is to let go of your own preferences,” Hawkins advises.

To train himself to move beyond his preferences, Hawkins often asks for the least popular item on the menu in restaurants, rather than the one that appeals to him in the moment. The point, he says, is to welcome possibilities, a principle that applies to meeting people as well.

Hawkins suggests venturing into different neighborhoods and going to different types of restaurants, concert venues, or places of worship.

2. Be of Service to Others

Helping others can create valuable connections that shift your understanding of the world, says Jenny Friedman, executive director of Doing Good Together, a Minneapolis-based nonprofit that pairs families with volunteer opportunities.

Friedman cites a mother and her two young daughters who volunteered at a nursing home, where the girls developed strong intergenerational relationships. But the real benefit came when the woman’s father-in-law became ill. “He was confined to a wheelchair and bed, and eventually passed away,” Friedman says. “Her girls were the only grandchildren who weren’t afraid to be around him during that time of decline.”

A caveat: “One of the dangers with volunteering is that you can see yourself as the giver and this other group of people as receivers,” Friedman warns.

So she encourages parents to ask kids whom they helped that day — and who helped them. “It helps kids walk through the world thinking about how they can make a positive difference, and be grateful for all the ways they’re being helped.”

3. Let Wonder Guide You

Cultivate a sense of curiosity, advises Emma Seppälä, PhD, science director of Stanford’s Center for Compassion and Altruism Research and Education and author of The Happiness Track.

“Ask about a person’s life, about their childhood, about their challenges,” Seppälä suggests. Taking a genuine interest can lead to deeper discussions about things that matter to us, increasing the possibility that we’ll discover what we have in common.

“We all experience the same kinds of emotions,” she says. “Finding out about a person’s life can really broaden your ability to see from another perspective.”

Keltner, who’s spent 20 years researching nonverbal behavior, says body language goes a long way toward establishing trust.

“Physical cues are a foundation for connecting to other people,” he says. “If you and I are talking and I really look into your eyes, listen carefully, and position my body in a way that is connecting to you, then it’s clear that I feel like you’re a fellow human being.”

4. Confront Your Biases

Even well-intentioned people make assumptions and judgments about others — often based on stereotypes, and often without realizing they’re doing it.

“Biases are the stories we make up about people before we know who they actually are,” explains Vern¯a Myers, JD, in her 2014 TED Talk. To expand our networks, we need to move beyond denial.

Myers, author of Moving Diversity Forward: How to Go From Well-Meaning to Well-Doing, suggests looking at our own inner circles and asking ourselves, Whom do I gravitate toward? Whom do I tend to avoid? Then we have to do the hard work of overcoming our biases.

“Walk toward your discomfort,” Myers says. Simply saying hello once in a while isn’t enough. Go deeper. Develop real relationships. “You’re not going to get comfortable before you get uncomfortable.”

When you push through discomfort and start to build friendships, “something really powerful and beautiful happens. You start to realize that they are you . . . that they are in your family. And then we cease to become bystanders, and we become actors, we become advocates, and we become allies.”

 

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth
Dr Mark Williams

WordPress:  https://healthandwellnessassociates.co/

Diets and Weight Loss, Foods, Uncategorized

My Yammy Spice

My Yammy Spice   Low Fat Recipe

Police, Put Your Yams Up!

You are under arrest for tasting so good!  You  have the right to remain spicy!

Any fries you bake , can and will, be used to lure your kids to the dinner table.

Ingredients:

4 medium sweet potatoes
1 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper

Directions:

  1. Preheat oven to 425 F. Line baking pan with tin foil. Brush with olive oil or non-stick spray.
  2. Slice potatoes into shoestring French fry shapes. Toss with olive oil in a large bowl.
  3. In a small bowl, mix remaining ingredients together. Add the spice mixture to the potatoes and stir until the potatoes are evenly covered.
  4. Arrange the fries in a single layer on pan. Bake for 25 minutes. Flip the fries halfway through cooking.

 

-People Start to Heal The Moment They Are Heard- 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Foods, Health and Disease, Lifestyle, Uncategorized

Three-Cheese Spinach Casserole With a Twist

Three-Cheese Spinach Casserole With a Twist

 

This spinach casserole is easy to make and cheesy, yet light. This recipe can replace your traditional spinach dip appetizer. Using cottage cheese and feta instead of cream cheese and cheddar cheese in this recipe saves fat and calories, but gives a similar taste and texture. Bake this in the oven, or use a slow cooker to make ahead. Enjoy as an entree, appetizer or snack.

 

Spinach Casserole with Cheese

 

Ingredients

  • 2 10-ounce boxes frozen chopped spinach
  • ¼ chopped onion
  • 1 teaspoon olive oil
  • 1 8-ounce package cottage cheese, low-fat 2%
  • ½ cup feta cheese
  • ½ cup Monterrey jack cheese
  • 2 eggs
  • 1 teaspoon garlic powder
  • 1 teaspoon seasoned salt or other spice mixture to taste
  • 1 teaspoon lemon juice
  • 2 tablespoons grated Parmesan cheese, hard (not the dried kind in a can)

Preparation

1. Preheat oven to 350F.

2. Defrost spinach in the boxes or in a 2-quart casserole dish.

3. Fry chopped onions in oil until they are translucent and begin to soften.

4. Mix all ingredients except for the Parmesan cheese in the casserole dish. Sprinkle Parmesan on top.

5. Bake for 40-45 minutes or until knife inserted in the center comes out clean and cheese on top begins to brown. Let stand for 10 minutes.

Serve warm with crudites or chips of your choice.

Ingredient Substitutions and Cooking Tips

This recipe is easy to adapt, so if you have certain spice mixtures or salad dressing seasonings that you like, feel free to add them. For example, you can add ½ teaspoon of Chinese Five Spice Powder or another spice mix to give the spinach casserole some depth. It’s not unusual to add dried ranch dressing mix or dried vegetable soup mix to the recipe to give your spinach casserole a distinct flavor.

Speaking of spice, you can make this spinach dip spicy too. Add some kick to this spinach dish by adding jalapeno peppers, red pepper flakes or cayenne pepper. Simply add these when preparing the onion.

Spinach is full of iron, folate, and fiber, but who says you can’t add more. Add shredded artichoke hearts, broccoli, carrots or zucchini to boost the nutritional value of the dish. Instead of crackers, corn chips, or bread, serve with cucumbers, jicama, cauliflower florets or bell pepper strips.

Kale can be substituted for spinach if you want to try different greens with this recipe. Another excellent addition is fresh garlic for extra flavor. A cup of cooked quinoa or chopped chicken breast can also be added to this recipe to boost protein, although the Greek yogurt addition in this recipe provides plenty of it.

 

 

We can turn an Illness into Wellness

Health and Wellness Asssociates

healthwellnessassociates@gmail.com