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1 in 5 Have Been Hit by a Medical Error

medicalerrors

1 in 5 Have Been Hit By a Medical Error, Survey Shows

 

One-fifth of American adults have been at the receiving end of a medical error, a new survey finds.

 

The nationwide poll included more than 2,500 adults. The survey also found that one in three people said another person whose care they were closely involved with had experienced a medical error.

 

Most medical errors were associated with diagnosis and patient-provider communications. Outpatient settings were a common site of medical errors.

 

On average, respondents who experienced a medical error identified at least seven different factors that caused the error. Nearly half of those who noted an error told medical staff or other workers at the health care facility about it.

 

Most people feel that health care providers have the prime responsibility for patient safety. But survey participants also said that patients and their families have a role, too.

 

Still, most people said they didn’t worry personally about patient safety, the survey found.

 

When medical errors occur, they often have lasting impact on the patient’s physical and emotional health, finances, or family relationships.

 

The survey was done by the IHI/NPSF Lucian Leape Institute and NORC at the University of Chicago.

 

“The survey results show that Americans recognize that patient safety is a critically important, but complex, issue,” Dr. Tejal Gandhi, chief clinical and safety officer, IHI, and president of the IHI/NPSF Lucian Leape Institute, said in an organization news release.

 

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Avoid All Alcohol Helps the Heart Beat Better

avoiddrinking.jpg

Avoiding All Alcohol Helps the Heart Beat Better

 

The longer you refrain from drinking, the lower your risk of a common heart rhythm disorder.

 

That’s the message of a new long-range study examining alcohol use and atrial fibrillation, or Afib. This is when electrical impulses in the upper chambers of the heart are chaotic and cause an irregular heartbeat, which increases the risk of blood clots that can cause stroke or heart attacks.

 

One in four adults older than 40 is at risk for Afib, and nearly 6 million people in the United States could have the condition by 2050.

 

But the researchers from the University of California, San Francisco found that every decade of non-drinking decreased the risk of Afib by 20 percent, regardless of the type of alcohol.

Women who drink in any amount before conception and during pregnancy will cause a higher risk of problems for your infant.

 

The study included heart-risk data generated over 25 years on more than 15,000 American adults

 

Past drinkers were at increased risk for Afib, the researchers found. Every additional decade in which alcohol was consumed in the past was associated with a 13 percent increased risk of Afib, and every additional drink per day during former drinking was associated with a 4 percent increased risk.

 

“For a disease that affects millions and is one of the most important causes of stroke, identifying modifiable risk factors is especially important,” study senior author Dr. Gregory Marcus said in a UCSF news release. He directs clinical research at the university’s division of cardiology.

 

“Future research may help identify patients particularly prone to alcohol-related [Afib], and, when done, targeted counseling to those patients may be especially effective,” he added.

 

“Our finding suggests there may be chronic cardiac remodeling effects from alcohol that don’t rely on alcohol as an acute trigger, and further research into why this occurs is needed,” Marcus concluded.

 

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Dr C Carney

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Chinese Chicken Broccoli : Paleo Friendly

Paleo Chinese Chicken and Broccoli

Paleo Chinese Chicken and Broccoli

 

Ingredients

 

4 cups fresh or frozen broccoli florets

4 teaspoons canola oil

1 1/2 teaspoons toasted sesame oil

1 cup 1/4-inch-thick half-moon slices onion

2 tablespoons minced ginger (about a 1-inch piece)

6 cloves garlic, minced

4 whole small dried chiles or 1/2 teaspoon chile oil

1 1/2 pounds skinless, boneless chicken breast, cut in 1-inch cubes

4 teaspoons cashew butter

3 tablespoons tamari

1/2 cup unsalted whole cashews

Salt and freshly ground black pepper

 

Directions

 

Bring a large saucepan of water to a boil. Add the broccoli and cook until bright green and tender-crisp, about 2 minutes. Drain and set aside.

 

Heat the canola and sesame oils in a large nonstick skillet set over medium heat. Add the onions, ginger, garlic and chiles and sauté until the onions are soft, 3 to 5 minutes. Increase the heat to medium-high, add the chicken and cook, stirring occasionally, until the chicken is cooked through, 5 to 7 minutes. Transfer to a plate.

 

In a small bowl, whisk the cashew butter and tamari and pour into the skillet, stirring to remove any lumps. Add the chicken back in the pan, stir in the broccoli and cashews, and stir to heat through and completely coat with the sauce. Season with salt and pepper, then serve.

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Hummus Dip

hummusdip

Hummus Dip

 

Ingredients

 

2 (15-ounce) cans chickpeas, drained and rinsed

1/2 cup extra-virgin olive oil, or more as needed, plus more for garnish

1/2 lemon, juiced

2 tablespoons roughly chopped fresh parsley leaves, plus more for garnish

2 cloves garlic, peeled

1 1/2 teaspoon salt

1/2 teaspoon dark Asian sesame oil

1/2 to 1 teaspoon ground cumin

12 to 15 grinds black pepper

1/4 cup water

Paprika, for garnish

 

Directions

 

In a blender combine all the ingredients except the parsley and paprika to be used for garnish. Blend on low speed until smooth. You’ll have to stop the blender often to push down the ingredients. If the mixture is too dry and you’re having trouble blending it, add a few more tablespoons of olive oil to help things along.

 

Scrape the hummus onto a plate. Sprinkle the paprika over the top, drizzle lightly with olive oil, scatter some parsley on top, and serve. You can make the hummus up to a couple of hours before you serve it. Cover the top with plastic wrap and leave it at room temperature.

 

Per Tablespoon: Calories: 57; Total Fat: 4 grams; Saturated Fat: 0.5 grams; Protein: 1 gram; Total carbohydrates: 5 grams; Sugar: 0 grams; Fiber: 1 gram; Cholesterol: 0 milligrams; Sodium: 96 milligrams

 

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Buffalo Cauliflower

buffalocauliflower

Buffalo Cauliflower with Blue Cheese Sauce

Ingredients

 

Cheese Sauce:

1/3 cup nonfat sour cream

2 tablespoons crumbled blue cheese

1 tablespoon skim milk

2 teaspoons mayonnaise

Kosher salt and freshly ground black pepper

Buffalo Cauliflower:

2 tablespoons unsalted butter

1/4 cup hot sauce, such as Frank’s

1 tablespoon freshly squeezed lemon juice

2 tablespoons olive oil

Kosher salt

8 cups cauliflower florets (from about 1 medium head)

 

Directions

 

Preheat the oven to 400 degrees F.

 

For the cheese sauce: Whisk together the sour cream, blue cheese, milk, mayonnaise, 1/8 teaspoon salt and a few grinds of pepper in a small bowl. Cover and refrigerate until chilled, about 30 minutes

 

For the Buffalo cauliflower: Meanwhile, microwave the butter in a small microwave-safe bowl on high until melted. Whisk in the hot sauce and lemon juice and set aside.

 

Mix olive oil, 1/4 teaspoon salt and 1/2 cup water in a large bowl. Add the cauliflower and toss until well coated. Spread the cauliflower on a rimmed baking sheet and roast until beginning to brown and just tender, 20 to 25 minutes. Whisk the hot sauce mixture again, drizzle over the cauliflower and toss with tongs to coat. Roast the cauliflower until the sauce is bubbling and browned around the edges, 5 to 7 minutes more. Serve hot with the cheese sauce.

 

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Keeping Your Emotional Health

keepingemotionalhalth

Keeping Your Emotional Health

 

Emotional health is an important part of overall health. People who are emotionally healthy are in control of their thoughts, feelings, and behaviors. They are able to cope with life’s challenges. They can keep problems in perspective and bounce back from setbacks. They feel good about themselves and have good relationships.

Being emotionally healthy does not mean you are happy all the time. It means you are aware of your emotions. You can deal with them, whether they are positive or negative. Emotionally healthy people still feel stress, anger, and sadness. But they know how to manage their negative feelings. They can tell when a problem is more than they can handle on their own. They also know when to seek help from their doctor.

 

Research shows that emotional health is a skill. There are steps you can take to improve your emotional health and be happier.

 

Path to improved well being

Emotional health is an important part of your life. It allows you to realize your full potential. You can work productively and cope with the stresses of everyday life. It helps you work with other people and contribute to society.

 

It also affects your physical health. Research shows a link between an upbeat mental state and physical signs of good health. These include lower blood pressure, reduced risk of heart disease, and a healthier weight

 

There are many ways to improve or maintain good emotional health.

 

Be aware of your emotions and reactions. Notice what in your life makes you sad, frustrated, or angry. Try to address or change those things.

Express your feelings in appropriate ways. Let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside adds to stress. It can cause problems in your relationships and at work or school.

Think before you act. Emotions can be powerful. Give yourself time to think, and be calm before you say or do something you might regret.

Manage stress. Try to change situations causing you stress. Learn relaxation methods to cope with stress. These could include deep breathing, meditation, and exercise.

Strive for balance. Find a healthy balance between work and play and between activity and rest. Make time for things you enjoy. Focus on positive things in your life.

Take care of your physical health. Your physical health can affect your emotional health. Exercise regularly, eat healthy meals, and get enough sleep. Don’t abuse drugs or alcohol.

Connect with others. We are social creatures. We need positive connections with other people. Make a lunch date, join a group, and say hi to strangers.

Find purpose and meaning. Figure out what it is important to you in life, and focus on that. This could be your work, your family, volunteering, caregiving, or something else. Spend your time doing what feels meaningful to you.

Stay positive. Focus on the good things in your life. Forgive yourself for making mistakes, and forgive others. Spend time with healthy, positive people.

Things to consider

People who have good emotional health can still have emotional problems or mental illness. Mental illness often has a physical cause. This could be a chemical imbalance in the brain. Stress and problems with family, work, or school can trigger mental illness or make it worse.

 

Counseling, support groups, and medicines can help people who have emotional problems or mental illness. If you have an ongoing emotional problem, talk to your family doctor. He or she can help you find the right type of treatment.

 

Questions to ask your doctor

What steps should I take to improve my emotional health?

Would medicine help me be able to cope better?

Should I see a therapist or counselor?

How does my physical health affect my emotional health?

What stress management techniques would work best for me?

 

 

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Depression in Teens

youngsad

Depression In Teens

It’s not unusual for young people to experience “the blues” or feel “down in the dumps” occasionally. Adolescence is always an unsettling time, with the many physical, emotional, psychological and social changes that accompany this stage of life.

Unrealistic academic, social, or family expectations can create a strong sense of rejection and can lead to deep disappointment. When things go wrong at school or at home, teens often overreact. Many young people feel that life is not fair or that things “never go their way.” They feel “stressed out” and confused. To make matters worse, teens are bombarded by conflicting messages from parents, friends and society. Today’s teens see more of what life has to offer — both good and bad — on television, at school, in magazines and on the Internet. They are also forced to learn about the threat of AIDS, even if they are not sexually active or using drugs.

Teens need adult guidance more than ever to understand all the emotional and physical changes they are experiencing. When teens’ moods disrupt their ability to function on a day-to-day basis, it may indicate a serious emotional or mental disorder that needs attention — adolescent depression. Parents or caregivers must take action.

Dealing With Adolescent Pressures

When teens feel down, there are ways they can cope with these feelings to avoid serious depression. All of these suggestions help develop a sense of acceptance and belonging that is so important to adolescents.

Try to make new friends. Healthy relationships with peers are central to teens’ self-esteem and provide an important social outlet.

Participate in sports, job, school activities or hobbies. Staying busy helps teens focus on positive activities rather than negative feelings or behaviors.

Join organizations that offer programs for young people. Special programs geared to the needs of adolescents help develop additional interests.

Ask a trusted adult for help. When problems are too much to handle alone, teens should not be afraid to ask for help.

But sometimes, despite everyone’s best efforts, teens become depressed. Many factors can contribute to depression. Studies show that some depressed people have too much or too little of certain brain chemicals. Also, a family history of depression may increase the risk for developing depression. Other factors that can contribute to depression are difficult life events (such as death or divorce), side-effects from some medications and negative thought patterns.

Recognizing Adolescent Depression

Adolescent depression is increasing at an alarming rate. Recent surveys indicate that as many as one in five teens suffers from clinical depression. This is a serious problem that calls for prompt, appropriate treatment. Depression can take several forms, including bipolar disorder (formally called manic-depression), which is a condition that alternates between periods of euphoria and depression.

Depression can be difficult to diagnose in teens because adults may expect teens to act moody. Also, adolescents do not always understand or express their feelings very well. They may not be aware of the symptoms of depression and may not seek help.

These symptoms may indicate depression, particularly when they last for more than two weeks:

Poor performance in school

Withdrawal from friends and activities

Sadness and hopelessness

Lack of enthusiasm, energy or motivation

Anger and rage

Overreaction to criticism

Feelings of being unable to satisfy ideals

Poor self-esteem or guilt

Indecision, lack of concentration or forgetfulness

Restlessness and agitation

Changes in eating or sleeping patterns

Substance abuse

Problems with authority

Suicidal thoughts or actions

Teens may experiment with drugs or alcohol or become sexually promiscuous to avoid feelings of depression. Teens also may express their depression through hostile, aggressive, risk-taking behavior. But such behaviors only lead to new problems, deeper levels of depression and destroyed relationships with friends, family, law enforcement or school officials.

Treating Adolescent Depression

It is extremely important that depressed teens receive prompt, professional treatment.

Depression is serious and, if left untreated, can worsen to the point of becoming life-threatening. If depressed teens refuse treatment, it may be necessary for family members or other concerned adults to seek professional advice.

Therapy can help teens understand why they are depressed and learn how to cope with stressful situations. Depending on the situation, treatment may consist of individual, group or family counseling. Medications that can be prescribed by a psychiatrist may be necessary to help teens feel better.

Some of the most common and effective ways to treat depression in adolescents are:

Psychotherapy provides teens an opportunity to explore events and feelings that are painful or troubling to them. Psychotherapy also teaches them coping skills.

Cognitive-behavioral therapy helps teens change negative patterns of thinking and behaving.

Interpersonal therapy focuses on how to develop healthier relationships at home and at school.

Medication relieves some symptoms of depression and is often prescribed along with therapy.

When depressed adolescents recognize the need for help, they have taken a major step toward recovery. However, remember that few adolescents seek help on their own. They may need encouragement from their friends and support from concerned adults to seek help and follow treatment recommendations.

Facing the Danger Of Teen Suicide

Sometimes teens feel so depressed that they consider ending their lives. Each year, almost 5,000 young people, ages 15 to 24, kill themselves. The rate of suicide for this age group has nearly tripled since 1960, making it the third leading cause of death in adolescents and the second leading cause of death among college-age youth.

Studies show that suicide attempts among young people may be based on long-standing problems triggered by a specific event. Suicidal adolescents may view a temporary situation as a permanent condition. Feelings of anger and resentment combined with exaggerated guilt can lead to impulsive, self-destructive acts.

Recognizing the Warning Signs

Four out of five teens who attempt suicide have given clear warnings. Pay attention to these warning signs:

Suicide threats, direct and indirect

Obsession with death

Poems, essays and drawings that refer to death

Giving away belongings

Dramatic change in personality or appearance

Irrational, bizarre behavior

Overwhelming sense of guilt, shame or rejection

Changed eating or sleeping patterns

Severe drop in school performance

REMEMBER!!! These warning signs should be taken seriously. Obtain help immediately. Caring and support can save a young life.

Helping Suicidal Teens

Offer help and listen. Encourage depressed teens to talk about their feelings. Listen, don’t lecture.

Trust your instincts. If it seems that the situation may be serious, seek prompt help. Break a confidence if necessary, in order to save a life.

Pay attention to talk about suicide. Ask direct questions and don’t be afraid of frank discussions. Silence is deadly!

Seek professional help. It is essential to seek expert advice from a mental health professional who has experience helping depressed teens. Also, alert key adults in the teen’s life — family, friends and teachers.

Looking To The Future

When adolescents are depressed, they have a tough time believing that their outlook can improve. But professional treatment can have a dramatic impact on their lives. It can put them back on track and bring them hope for the future.

If you or someone you know is contemplating suicide, call 1-800-273-TALK (1-800-273-8255).

Other Resources

The Boys Town National Hotline. (800)-448-3000.

American Academy of Child and Adolescent Psychiatry

3615 Wisconsin Ave., N.W.

Washington, D.C.  20016-3007

Phone Number: (202) 966-7300

Email Address: clinical@aacap.org

Website URL: http://www.aacap.org

 

 

American Association of Suicidology

4201 Connecticut Avenue NW; Suite 310

Washington, DC 20008

Phone: 202-237-2280

Suicide Awareness/Voices of Prevention

The Jed Foundation. Suicide prevention for college students.

The Nine Line. (800) 999-9999. Covenant Hours crisis counseling for homeless and at-risk children.

 

Health and Wellness Associates

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Dr. M Williams

312-972-Well

 

HealthWEllnessAssociates@gmai.com

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How to Eat Low Carb at Burger King

burgerking

How to Eat Low-Carb at Burger King 

Burger King is the second largest hamburger fast food chain restaurant, so it’s often convenient. But how does it stack up in terms of offerings for those of use who are cutting carbs? Here’s how to find your way around the Burger King (BK) menu.

 

Find Information About Carbs

There is a nutritional information brochure at Burger King, but it won’t tell you about custom options such as ordering a burger without the bun.

 

 

But some of that information is available online:

 

Nutritional Information: Information, including carbohydrates, on all the standard Burger King menu items. Unfortunately, there is no way to tell about the individual components. McDonald’s does this, and it’s very helpful. You might be able to guess about the condiments by looking at the McDonald’s tool.

 

Ordering Burgers

Obviously, ordering burgers without the bun is the way to go. You will get the burger in a plastic container with most of the condiments. As with many other places, mayo seems to be considered a condiment for the bun, not the burger, and you won’t get it unless you ask for it. You may have to ask for a knife and fork to go with it. Hamburgers have zero carbs, but some of the condiments have carbohydrate. Other than saying that the ketchup has 3 grams of carbohydrate and the mayonnaise zero, BK does not give information about the condiments.

 

Other Sandwiches

The best bet on other sandwiches is the Tendergrill Chicken Sandwich without the bun at 3 grams of carbohydrate. If you get the Veggie Burger bunless, it will cost you 19 grams of carb, and the rest of the sandwiches go up from there.

 

Salads

Salads at BK are, unfortunately, a little disappointing.

 

 

In particular, the last time I checked them out the side salads were almost entirely iceberg lettuce. A thin slice of tomato and a few tiny carrots complete the “Garden Salad”. The base for the meal salads was a little better, as it had the more-nutritious romaine lettuce included.

 

The only low-carb meal salad option is the Tendergrill Chicken Garden Salad, at 8 grams of net carbohydrate (not counting dressing and skip the croutons). The Tendercrisp Chicken Salad has 23 grams of net carbs because the chicken is breaded.

 

The dressings, as always, contain a wide range of carbohydrate. The best one is the Ranch Dressing at 2 grams of carbohydrate per packet. Do NOT get the Fat Free Ranch Dressing, as it contains

 

15 grams of sugar! The Creamy Caesar and Light Italian dressings could also reasonable choices, at 4 and 5 grams, respectively. And you don’t have to use the whole thing, of course.

 

Sides and Desserts

The only real possibility is the Fresh Apple Fries (which aren’t fried, BTW) at 5 grams net carbs. Skip the caramel sauce of course.

 

If you just want a Chicken Tender or two, they are a little over 2 grams of carb apiece. Choose the Ranch dipping sauce at 1 gram per container.

 

Breakfast

There are a couple of omelet sandwiches that you could get without the bun, but there is no information about carb counts in that case.

 

 

Beverages

Obviously water, diet sodas, and coffee are the zero carb options (or almost so). Don’t be tempted by the iced coffee, with a diet-busting 66 grams of carbohydrate. And believe it or not, the shakes go up to 154 grams of carbohydrate and 960 calories!!

 

With care, an occasional meal at BK won’t break your diet, but there isn’t enough nutrition available there to make it a habit

 

Health and Wellness Associates

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L Dotson

Dr P Carrothers

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healthwellnessassociates@gmail.com

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Best and Worst Choices for KFC Foods

kfc

Best and Worst Health Choices at KFC

 

Most healthy eaters consider chicken to be a diet-friendly food. But the menu at Kentucky Fried Chicken can challenge even the most dedicated dieter. If you check KFC nutrition facts, you’ll see that many menu items are loaded with fat and calories—including the chicken. But it is possible to eat at KFC when you’re trying to lose weight and even to make healthy choices on the menu.

 

Analyzing the KFC Menu

The KFC menu is built around items that are fried.

 

 

So even though chicken is usually a good source of lean protein, most of the chicken items on this menu are going to less healthy. In addition, the side dishes—primarily comfort foods like mashed potatoes, corn bread and macaroni and cheese—will increase your fat and calorie intake while providing very little nutritional value.

 

However, there are a few grilled selections on the Kentucky Fried Chicken menu that are better for your health. For example the Grilled Chicken Breast provides just 180 calories and 6 grams of total fat. You’ll also get 31 grams of metabolism-boosting protein when you choose this food.

 

Most Popular KFC Food

Original Recipe and Extra Crispy Chicken are very popular choices at KFC. But the Original Recipe Chicken Breast is loaded with fat and sodium (see label). If you select the Extra Crispy Chicken Breast, you’ll consume 390 calories, 23 grams of fat and 870 milligrams of sodium.

 

Extra Crispy Tenders are also a menu favorite at KFC.

 

 

A single order provides 140 calories, 7 grams of fat 10 grams of protein and 310 milligrams of sodium. And wings are another popular food. An order of KFC Chicken Hot Wings provides 70 calories, 4 grams of fat, 4 grams of protein and 160 milligrams of sodium. But a serving size is just 22 grams, which is very small. You are likely to consume several servings of this food.

 

Sandwiches and wraps are also popular at KFC. The Crispy Twister, for example, includes a tortilla, extra crispy tenders, mayo, tomatoes, shredded cheese and lettuce. There are 630 calories in the KFC twister wrap, and 34 grams of fat.

 

Healthiest Options on the Kentucky Fried Chicken Menu

Grilled items will be best for your diet at KFC, but if you love the taste of fried chicken, you still have options. Choose one of these meals to keep your fat and calorie intake in control.

 

Traditional KFC Meal: 480 calories

 

Original Recipe Chicken Breast: 320 calories

Corn on the Cob: 70 calories

Mashed Potatoes: 90 calories

Grilled Chicken Meal: 385 calories

 

Kentucky Grilled Chicken Breast: 180 calories

Green Beans: 25 calories

Biscuit: 180 calories

Crispy Chicken Salad Meal: 450 calories

 

Crispy Chicken Caesar Salad: 330 calories

Marzetti Light Italian Dressing: 15 calories

 

Cornbread Muffin (half muffin): 105 calories

 

 

Least Healthy Choices on the KFC Menu

 

 

One of the reasons that a Kentucky Fried Chicken meal is challenging for dieters is that many menu items are served family-style. This can make portion control very difficult. In addition, many of the most popular foods at KFC are fried. So even though they provide a dose of healthy protein, it comes bundled with fat and calories.

 

To stick to your diet when you eat at KFC, follow these three rules to avoid common mistakes that can send your daily fat and calorie intake through the roof.

 

Order only single-serve items. Skip the family-style buckets and platters – even if you are eating with a group. That way you know you are consuming only the calories that are posted on the menu board. You may also want to avoid KFC’s popular Go Cups if you are trying to slim down. You don’t get enough food to justify the 500 (or more) calories you’ll consume when you eat one.

Be smart with salad choices. Salads are usually healthy, but there aren’t any grilled salad choices at KFC. Each of the entree salads at Kentucky Fried Chicken comes with fried chicken on top. And the calorie counts listed do not include dressing. You can include these in your diet (see the meal listed above) if you crave crispy chicken, but a healthier choice is to order the side salad and add a piece of grilled chicken on top.

Be selective about sides.  The KFC sides you choose can make or break your entire meal. So check the nutrition facts for your favorite dish before you order. The healthiest side dish is Green Beans with only 25 calories and zero grams of fat. Potato wedges are the worst with 290 calories and 15 grams of fat. You might also want to skip the BBQ Baked Beans. Even though beans sound healthy, this recipe will add 210 calories to your total intake.

Lastly, remember to drink water instead of soda when you visit KFC or any fast food restaurant. It’s a better choice for your body when you consume the high sodium levels that you find in many fried foods. And try to make your food choices before you go. That way you’re not distracted by the pictures on the menu board and you’ll be more likely to stick to your diet.

 

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Dr P Carrothers

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Best and Worst Food Choices at McDonalds

eggmcmuffin

Best and Worst Health Choices at McDonald’s

 

Analyzing the McDonald’s Menu

 

McDonald’s and many other fast food restaurants post calorie counts for each of their food products.

 

 

But if you are in the drive-thru lane you might not have time to grab your calculator and do the math. So be safe and stick to sandwiches that include grilled meat or chicken to keep the calorie count low. You’ll also boost your daily protein intake with those choices.

 

It’s also a good idea to skip the French fries and choose fruit instead. If you want to indulge, get a small size of fries and choose a smaller sandwich. And your best bet for saving calories? Skip the soda! Get water and add lemon to make the water taste better.

 

The best way to stay healthy at McDonald’s is to order a la carte. That means you bypass the popular Value Meals and only order the menu items that you love so you don’t waste calories on foods you don’t need.

While you might imagine that burgers rule at McDonald’s, French fries, chicken sandwiches, and chicken nuggets are also very popular. Even breakfast items rank very high on the McDonald’s must-have list. These are calorie counts for some of the most popular items:

 

A 4-piece order of Chicken McNuggets provides 180 calories, 11 grams of fat, 10 grams of protein and 11 grams of carbohydrate.

 

The more popular 10-piece order of Chicken McNuggets provides 440 calories, 27 grams of fat, 24 grams of protein and 26 grams of carbohydrate. Double those numbers for the 20-piece chicken nugget calories and nutrition.

An Egg McMuffin provides 290 calories, 12 grams of fat, 17 grams of protein and 29 grams of carbohydrate.

A McChicken sandwich provides 350 calories, 15 grams of fat, 14 grams of protein and 40 grams of carbohydrate.

One Quarter Pounder with Cheese provides 540 calories, 27 grams of fat, 31 grams of protein and 42 grams of carbohydrate.

A Filet-O-Fish sandwich provides 390 calories, 19 grams of fat, 17 grams of protein, 38 grams of carbohydrate.

A Cheeseburger provides 300 calories, 12 grams of fat, 15 grams of protein and 33 grams of carbohydrate.

If you choose to enjoy your meal with one of McDonald’s popular sweetened drinks, you’ll have to add more calories. A large McDonald’s Sweet Tea contains 160 calories and a large Coca-Cola contains 300 calories.

Healthiest Options on the McDonald’s Menu

There are some items that are lower in calories. Depending on the meal you choose to enjoy, there are several different ways to enjoy a full meal for under 500 calories.

 

McDonald’s Breakfast Under 500 Calories

There are some items you should avoid if you are watching your waistline.

 

 

The Sausage, Egg & Cheese McGriddle provides 550 calories. And the Bacon Egg & Cheese McGriddle doesn’t fare much better at 420 calories. These items, however, should keep you satisfied and won’t ruin your daily calorie count:

 

Fruit & Maple Oatmeal: 310 calories

Apple Slices: 15 calories

Coffee: 0 calories (no cream or sugar)

Lowfat Milk: 100 calories

Total: 425 calories

 

Fruit and Yogurt Parfait: 150 calories

Iced Latte: 60 calories (medium with nonfat milk)

Hash Browns: 150 calories

Total 360 calories

 

Egg McMuffin: 290 calories

Hash Browns: 150 calories

Black coffee: 0 calories

Total: 440 calories

Low-Calorie McDonald’s Lunch or Dinner

Most dieters will visit McDonald’s for their popular lunch or dinner burgers and fries.

 

So can you enjoy these popular favorites and still keep your weight loss program on track? Yes! Just stay away from the super-sized items and high-fat condiments like mayonnaise and cheese.

 

Milk: 100 calories (1% low fat)

Southwest Grilled Chicken Salad (no cheese or tortilla strips): 260 calories

Fruities (Mandarin orange): 35 calories

Total: 395 calories

 

Premium Grilled Chicken Sandwich: 380 calories

Side Salad: (no dressing) 20 calories

Water: 0 calories

Total: 400 calories

 

Hamburger: 250 calories

Kids Fries: 110 Calories

Small Diet Soda

Total: 360 calories

 

Cheeseburger: 300 calories

Side Salad: 20 calories

Newman’s Own Low Fat Dressing: 80 calories

Water

Total: 400 calories

 

Hamburger: 250 calories

Small fries: 230 calories

Water

Total 480 calories

Unhealthiest Food on the McDonald’s Menu

As you might expect, the fries won’t do wonders for your diet. An order of large French Fries contains 510 calories, 24 grams of fat, and 66 grams of carbohydrate. And you might also want to avoid the Double Quarter Pounder with Cheese which will add 780 calories and 45 grams of fat to your daily total.

 

 

Health and Wellness Associates

Archived

M Frey

Dr P Carrothers

312-972-Well

 

healthwellnessassociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

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