Blog Archives

Breakfast Burrito: Easy Recipe

breakfast-burrito

 

Breakfast Burrito

 

YIELD:  1 SERVINGS      CALORIES: 180

 

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.

 

Ingredients

2 tbsp ground turkey

3 egg whites

1 handful baby spinach

1-2 romaine lettuce leaves

1 tbsp salsa

1 tortilla

 

Directions

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

Archived

Dr J Jaranson

312-972-WELL

 

HealthWellnessAssociates@gmail.com

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Protein Breakfast Bowl

protienbowl

Protein Breakfast Bowl

YIELD: 2 SERVINGS   CALORIES:437

Ingredients

1 small onion, sliced

6-8 medium mushrooms, sliced

5 oz grass-fed ground beef

1/2 tsp smoked paprika

2 eggs, lightly beaten

1 small avocado, diced

10-12 pitted black olives, sliced

salt

pepper

Directions

  1. In a heavy skillet over medium high heat, melt a little bit of coconut oil. When oil is hot, add onions, mushrooms, and salt and pepper. Cook for around 2 to 3 minutes, until the vegetables are fragrant and softened.
  2. Add ground beef and smoked paprika and continue cooking until the beef is no longer pink. Set the beef aside on a plate.
  3. Add eggs to the skillet and scramble them to your liking.
  4. Return beef to the pan. Add avocado and sliced olives.
  5. Continue cooking for about 45 seconds to a minute in order to slightly warm up the avocados and olives.
  6. Transfer to a bowl and garnish with parsley, if desired.

 

 

Health and Wellness Associates

Archived

Dr J Jaranson

312-972-WELL

 

HealthWellnessAssociates@gmail.com

https://www.facebook.com/hwa.jaranson

 

Go For The Garlic : Recipe

Whole-Grain-Penne-Pasta-with-Greens-Beans

GO FOR GARLIC: Recipe

It’s hard to imagine a bowl of pasta without the savory flavor of garlic. Besides being a staple in many Italian, Asian, and French cooking, it turns out that garlic is good for your health, too! Discover tasty ways to add this superfood to your meal plan with some of our best garlic recipes, and learn more about the health benefits of this healthful food below.

 

  1. 1. Garlic Has Been Used to Treat a Plethora of Ailments

 

Garlic is one of the oldest cultivated plants in the world and has been used for its medicinal qualities as far back as 2600 B.C. It is used to treat a plethora of ailments, including: arthritis, immune disorders, cataracts, cancer, strokes, and aging.

 

  1. It’s a Powerful Amino Acid

 

Scientists believe that most of garlic’s superiority is due to its sulfur-containing compounds. Garlic contains close to 100 nutrients, but one in particular, allicin, appears to do the most good. Allicin is an amino acid that is not available when garlic is in clove form, but is released when the garlic is crushed, cut, or chewed. It is allicin that gives garlic its strong smell.

 

  1. Garlic Offers a Host of Healthy Nutrients

 

In addition to allicin, garlic also contains phosphorous, zinc, potassium, selenium, polyphenols, and vitamins B6 and C. It is the total of all of these nutrients that makes garlic an excellent anti-inflammatory superfood!

 

Whole Grain Penne Pasta with Greens & Beans

 

Ingredients

 

 

2 tablespoons good quality olive oil-

2 large garlic cloves peeled and crushed-

1 teaspoon crushed red pepper flakes-

2 cups whole peeled canned tomatoes roughly chopped-

1-pint fresh cherry tomatoes-

1- 15oz. can cannellini beans-

Sea Salt to taste-

1- 13.25oz. box of whole grain penne pasta-

About 4 cups of loosely packed baby arugula

 

 

Directions

Put a large pot of salted water over high heat to boil for pasta.

 

In a large non-stick skillet warm the olive oil, garlic & pepper flakes until they simmer and garlic is slightly browned. (about 3 min.)

 

Add the canned tomatoes and simmer over medium low heat. (about 10 min.)

 

Add the fresh cherry tomatoes and simmer for 10 min. more

 

Add the cannellini beans and return to a simmer

 

Season with sea salt and keep sauce warm over low heat.

 

Cook the pasta being careful not to overcook…

 

Drain the pasta and transfer into a large bowl.

 

Add the hot sauce and arugula to the bowl and toss with a large kitchen spoon

 

until the arugula has wilted.

 

Divide the pasta into warm bowls and top with good quality grated parmesan.

 

Health and Wellness Associates

P Carrothers

Director of Personalized Health Care and Preventative Medicine

312-972-WELL

HealthWellnessAssociates@gmail.com

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

 

 

The Path to a New You, Starts in the Kitchen

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The Path to a New You, Starts in the Kitchen.

 

Add these 21 must-eat foods to your menu.

 

When you’re choosing recipes to help you and your family, focus on foods that haven’t been heavily processed with artificial sweeteners, refined sugar, unhealthy fats, or excess sodium. Be especially wary of packaged products promoted as diet foods. They may be lower in calories and fat, but they’re often higher in artificial sweeteners and sodium, ingredients manufacturers add to make the product taste better and encourage you to eat more.

 

For the foods below, we’ve included the factors that make them smart choices as well as a healthy recipe that incorporates that ingredient. You’ll find foods that satisfy your appetite with lean protein and monounsaturated fats. We’ve also included plenty of high fiber foods on our list as well. Do you want low-calorie ingredients? You’ll find lots of those superfoods too.

 

  1. Almonds | Fiber, Monounsaturated Fat
  2. Apple Cider Vinegar | Lowers Blood Glucose Levels
  3. Avocado | Monounsaturated Fat
  4. Beets | Diuretic, Low Calorie
  5. Brussels Sprouts| Fiber, Low Calorie
  6. Cauliflower | Fiber, Low Calorie
  7. Chia Seeds | Fiber, Protein
  8. Chicken | Low Calorie, Protein
  9. Egg | Protein
  10. Greek Yogurt | Protein
  11. Green Tea | Catechins
  12. Kale | Fiber, Low Calorie
  13. Mangoes | Fiber
  14. Oatmeal | Fiber
  15. Quinoa | Fiber, Protein
  16. Raspberries | Fiber, Raspberry Ketones
  17. Salmon | Protein
  18. Squash | Fiber, Low Calorie
  19. Turkey | Protein
  20. Walnuts | Monounsaturated Fat
  21. Zucchini | Diuretic, Low Calorie

 

Please adjust this for your needs and for the medications you are taking, and the medical conditions you may have.  Example: If you have a dairy restriction, no yogurt.

 

If you have any questions, please contact us.

 

Health and Wellness Associates

P Carrothers

Director of Personalized Health Care and Preventative Medicine

312-972-WELL

HealthWellnessAssociates@gmail.com

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

 

 

Creamy Chicken and Broccoli Casserole

Creamy-Chicken-and-Broccoli-Casserole-600x400

 

 

Creamy Chicken and Broccoli Casserole

 

Creamy casseroles are a favorite when the weather gets chilly, but they’re not always Paleo diet friendly. This easy broccoli casserole recipe layers chicken with vegetables for a filling and comforting meal. Crisp bacon and crunchy almonds give it that casserole-like top, without starchy breadcrumbs or cheese.

 

Ingredients

 

1/2 head(s) broccoli cut into thin slices

3/4 head(s) cauliflower cut into thin slices

1/2 pound(s) mushrooms sliced

2 piece(s) chicken breast(s), boneless skinless (4-6 oz)

1 cup(s) coconut milk, full fat

1 large egg(s)

1/2 cup(s) chicken broth

1/2 cup(s) almonds sliced

4 slice(s) bacon cooked and crumbled

1 tablespoon(s) coconut oil for cooking chicken

1/8 teaspoon(s) sea salt to taste

1/8 teaspoon(s) black pepper to taste

Instructions

 

Heat a large sauté pan over medium-high heat and add 1 TB coconut oil or other cooking oil of your choice when hot.

Season chicken breasts with sea salt and pepper if desired and sauté for 10-15 minutes, turning once or twice until fully cooked. Chop into bite-size pieces.

Preheat oven to 350 F.

Layer the broccoli, cauliflower, mushrooms, and cooked chicken in a (9×13) casserole dish, seasoning with salt and pepper between each layer.

In a bowl or large measuring cup, whisk the coconut milk with the egg and chicken broth until well combined. Pour over the casserole. Cover with foil and bake for 30 minutes.

Remove from oven, uncover and sprinkle with almonds and bacon. Bake uncovered for 5-10 more minutes until almonds are lightly toasted and casserole is bubbly. Let sit for 5-10 minutes before serving.

 

Health and Wellness Associates

P Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

312-972-WELL

HealthWellnessAssociates@gmail.com

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

Sausage and Zucchini Breakfast Casserole

Sausage-and-Zucchini-Breakfast-Casserole-3.jpg

Sausage and Zucchini Breakfast Casserole

 

This quick and easy Paleo dish takes a classic combination of sausage, mushrooms and thyme and adds eggs and zucchini to make a filling and delicious breakfast casserole. We recommend assembling the casserole the night before, and then baking it in the morning – it will save you a ton of time and you will have a piping hot breakfast to start off your day right!

 

Ingredients

 

3 medium zucchini trimmed

4 large mushroom(s), white button or cremini halved

1 large onion(s), yellow peeled and quartered

1 pound(s) sausage, ground breakfast

1/2 tablespoon(s) thyme, fresh (optional)

2 tablespoon(s) almond flour

6 large egg(s)

1/2 teaspoon(s) garlic, granulated

1/2 teaspoon(s) sea salt

1/4 teaspoon(s) cayenne pepper (optional)

Instructions

 

Preheat oven to 400 F.

Place a grater blade on a medium or large food processor (or just use a box grater to shred the veggies by hand). Grate the zucchini, mushrooms and onion. With a paper towel, squeeze excess moisture out of the zucchini.

Scrape the veggie mixture into the bottom of a 8×8 or 9×9 baking dish and lightly pat down to form an even surface.

Crumble the raw sausage on top of the veggies. Sprinkle with fresh thyme and almond flour.

In a medium mixing bowl, combine eggs, granulated garlic, sea salt, and cayenne (optional) and whisk until eggs are a pale yellow (about 30 seconds).

Pour egg mixture evenly over sausage and veggies in the baking dish. It should sink to the bottom of the pan.

Place in oven and bake for 45 to 55 minutes, or until browned on top and cooked through. There will be some residual water from the vegetables.

Cool at least 15 minutes. Slice into 4 servings and enjoy warm or cold.

 

Health and Wellness Associates

  1. Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

312-972-WELL

HealthWellnessAssociates@gmail.com

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

 

Forget the Diet! Eat your Way Fit!

nutrienddensefoods

 

Eat Your Way Fit With Nutrient-Dense Foods

The Benefits of Nutrient Density Instead of Diet for Weight Management

 

Going on a diet can feel overwhelming and the results typically unsatisfying. Diets and diet trends are a billion-dollar market targeting consumers who want to lose fat and gain muscle. Many diets also lack nutrients, according to research.

 

Have you considered not dieting? Instead of continued caloric restriction leaving you hungry, tired, and frustrated, maybe a different approach would be better.

 

 

How about trying nutrient-dense foods as an alternative to reduce body fat? This is not a diet but simply a change in the kind of food you eat to achieve a healthy body. The idea is to eat cleaner, not less, as a lifestyle.

 

Eating nutrient-dense foods even allows you to eat more and still lose fat. This is often hard to grasp for long-term dieters used to severe calorie restriction for reducing fat. The difference is the quality of nutrient-dense foods vs the calories and how they function in our body.

 

What Are Nutrient Dense Foods?

Nutrient-dense foods contain macro and micronutrients important for our health. Macronutrients are carbohydrates, proteins, and fats providing calories (energy) to our body. Micronutrients are vitamins and minerals also coming from nutrient-rich foods. We require all nutrients in varying quantities for optimal fitness. Research indicates nutrient-rich foods help boost our metabolism and enable us to efficiently lose body fat.

 

Protein is the powerhouse macronutrient for muscle recovery. Select healthier options like chicken breast, turkey, fish, or albacore tuna over processed cold cuts or ham. Eating nutrient-dense protein means keeping it cleaner and leaner.

Carbohydrates are the primary energy source macronutrient for optimal health and fitness. Nutrient-dense carbs include a wide variety of vegetables, fruits, and whole grains. Avoid eating processed foods, white products and pastries if you want to lose fat and gain muscle.

 

Fats are the secondary energy source macronutrient for optimal body functioning. Keep your fats nutrient-rich by avoiding saturated fast foods, creamy salad dressings, and cheesy casseroles. Opt for extra-virgin olive oil, avocado, and natural peanut butter to boost your metabolism and lose body fat.

How Do They Reduce Body Fat?

Nutrient-dense foods are high in nutrients and low in calories allowing us to eat cleaner not less to reduce body fat. Superfoods or real foods are also common names for nutrient-dense foods. They’re easily digested and nutrients utilized for proper body functioning. Chronic studies indicate eating nutrient-dense foods as an effective and healthy way to lose weight.

 

Research shows optimal body fat levels are better achieved when we focus on food quality rather than calorie counting. This is more of a statement of how nutrient-dense foods are full of essential nutrients but lower in calorie. We can eat more for lesser calories and feel satisfied throughout the day.

 

In order to lose body fat, our body requires adequate amounts of vitamins, minerals, and other nutrients. Eating nutrient-dense foods stimulates our metabolism and creates a fat-burning machine. Our body functions better supplied with the energy required to burn fat and gain muscle.

 

 

 

 

Nutrient-dense foods help reduce body fat through several functions:

 

Provides the necessary antioxidants, vitamins, minerals, amino acids, and other essential nutrients for optimal body functioning.

Increases our metabolism and stimulates the body to effectively burn body fat.

Balanced nutrients maintain our energy level for improved workouts.

Proper nutrient amounts help regulate blood sugar favoring normal values instead of spiked glucose (sugar). Controlling our blood sugar is essential to reducing body fat.

Promotes satiety and curbs cravings.

Improves leptin hormone function in the body and better regulates fat stores.

The Research

Research is an important step to obtain evidence that supports or opposes scientific claims. Many diets are flooding the market with grandiose promises but without positive clinical findings to back it up. Unfortunately, many of us fail to take the time to research the facts before trying the next diet trend.

 

Chronic studies on nutrient-dense foods show positive feedback for fat loss. They’re high antioxidant values are indicated to reduce the risk of disease and hypertension. Research shows nutrient rich foods as an effective way to reduce body fat and improve overall health.

 

An article published in the Journal of the American College of Nutrition compares nutrient intake and links to obesity. A large study group was divided by body mass index (BMI) levels ranging from normal weight, overweight and obese. The research indicated those participants who were overweight or obese had low intakes of micronutrients and high nutrient deficiencies. The normal weight group consumed a regular menu of nutrient-dense foods.

 

Other research on using nutrient-dense foods to break the cycle of obesity appears in the National Institutes of Health. A workshop was conducted examining improved quality of life and health at every age eating nutrient-dense foods as preventative medicine. It was indicated using the nutrient density approach as a valuable nutritional education tool. It was explained eating nutrient dense foods could help resolve nutrient deficiencies and decrease the risk of being overfat or obese.

 

Another study published in the Journal of Alternative Therapies in Health and Medicine examined the effects of nutrient-dense foods on long-term weight loss. Research participants were seeking dietary counseling to lose weight. The trial included a high nutrient density meal plan with recipes for each volunteer. The patients were followed for a two-year period recording total weight, cholesterol levels, and blood pressure. Some participants dropped out but those 33 continuing after one year lost an average of 31 pounds. Nineteen patients returned for the two-year follow-up and each lost an average of 53 pounds. Significant decreases in cholesterol and improved blood pressure were also recorded.

 

The common thread with all research feedback is nutrient-dense foods have the “potential to provide sustainable, significant, long-term weight loss.” Additionally, nutrient rich foods are shown to improve cholesterol, blood pressure and reduce the risk of heart disease. Eating nutrient-dense foods as a lifestyle appears to greatly reduce body fat and improve our health in general.

 

Are Some Nutrient Dense Foods Better Than Others?

National nutrition guidelines recommend eating nutrient-dense foods to help reduce chronic disease and obesity. An article published in the Journal of Nutrition recommends a science-based nutrition profiling system assigning a nutrient value per food.

 

A study published in the Centers for Disease Control and Prevention (CDC) developed a classification scheme for powerhouse fruits and vegetables. Powerhouse foods are described as those helping reduce the risk of chronic disease. So, yes there will be foods higher in nutrient value than others.

 

Nutrient-dense foods with a value greater than 10 are considered powerhouse fruits and vegetables (PFV) according to the study. The following PFV value system is provided to improve our understanding and health benefits of nutrient-dense foods:

 

Powerhouse Fruits and Vegetables Value System

Food

Nutrient Density Score

 

Food      Nutrient Density Score

Watercress         100        Scallion 27.35

Chinese cabbage              91.99     Kohlrabi               25.92

Chard    89.27     Cauliflower         25.13

Beet green          87.08     Cabbage              24.51

Spinach 86.43     Carrot   22.60

Chicory 73.36     Tomato 20.37

Leaf lettuce         70.73     Lemon   18.72

Parsley  65.59     Iceberg lettuce  18.28

Romaine lettuce               63.48     Strawberry          17.59

Collard green     62.49     Radish   16.91

Turnip green      62.12     Winter squash    13.89

Mustard green   61.39     Orange  12.91

Endive   60.44     Lime      12.23

Chive     54.80     Grapefruit (pink/red)       11.64

Kale       49.07     Rutabaga             11.58

Dandelion green              46.34     Turnip    11.43

Red pepper         41.26     Blackberry           11.39

Arugula 37.65     Leek       10.69

Broccoli 34.89     Sweet potato     10.51

Pumpkin               33.82     Grapefruit (white)            10.47

Brussels sprout  32.23

nutrient density calculated as average percent daily value based on a 2,000 kcal/d diet, meeting criteria for 17 nutrients as provided by 100 kcal of food. Scores above 100 were capped at 100 meaning the food provides on average 100% DV of the qualifying nutrients per 100 kcal.

 

Another highly referenced nutrient density chart was developed by nutrition expert and board-certified physician Dr. Joel Fuhrman. He believes your health is directly related to the nutrient density of your diet. Fuhrman created the aggregate nutrient density index (ANDI). The ANDI ranks common foods “on the basis of how many nutrients they deliver to your body for each calorie consumed.”

 

Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI)

Sample Nutrient               Calorie Density Score      Sample Nutrient               Calorie Density Score

Kale                                 1000                                       Sunflower                                   64

Collard Greens                 1000                                      Kidney Beans                      64

Mustard Greens               1000                                     Green Peas                                                        63

Watercress                       1000                                           Cherries                                   55

Swiss Chard                      895                                         Pineapple                                     54

Bok Choy                           865                                          Apple                                                         53

Spinach                              707                                     Mango                                               53

Arugula                              604                                      Peanut Butter                                  51

Romaine                             510                                      Corn                                                   45

Brussels Sprouts               490                                      Pistachio Nuts                                  37

Carrots                              458                                       Oatmeal                                            36

Cabbage                          434                                         Shrimp                                                36

Broccoli                              340                                      Salmon                                               34

Cauliflower                        315                                      Eggs                                                    31

Bell Peppers        265        Milk, 1%              31

Asparagus           245        Walnuts               30

Mushrooms        238        Bananas               30

Tomato 186        Whole Wheat Bread       30

Strawberries       182        Almonds              28

Sweet Potato     181        Avocado              28

Zucchini               164        Brown Rice         28

Artichoke             145        White Potato     28

Blueberries          132        Plain Yogurt, Low Fat      28

Iceberg Lettuce 127        Cashews              27

Grapes  119        Chicken Breast   24

Pomegranates    119        Ground Beef, 85% lean   21

Cantaloupe         118        Feta Cheese        20

Onions  109        French Fries        12

Flax Seeds           103        White Pasta        11

Orange  98           Cheddar Cheese               11

Edamame            98           Apple Juice         11

Cucumber            87           Olive Oil               10

Tofu       82           White Bread       9

Sesame Seeds    74           Vanilla Ice Cream             9

Lentils   72           Corn Chips          7

Peaches               65           Cola       1

Bottom Line

Many diets lack nutrients only certain foods can provide. Eating nutrient-dense foods will allow you to skip the diet, eat more, and still lose fat.

 

Health and Wellness Associates

  1. Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

 

312-972-WELL

HealthWellnessAssociates@gmail.com

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

 

Fruits with the Most and Least Sugars

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Low-Carb Fruits With the Most and Least Sugar

 

If you follow a low-carb diet or are living with diabetes, you may have a complicated relationship with fruit. You may have heard you don’t need to worry about how much sugar is in fruit because it is considered natural sugar. But that will depend whether you are following a diet that counts carbs or one that relies on the glycemic index or glycemic load. Knowing which fruits are naturally lower in sugar can help you make better choices to fit your diet.

 

The Natural Sugar in Fruit

The FDA recommends adults eat two cups of fruit or fruit juice or a half-cup of dried fruit per day. How much fruit you eat may differ if you are following a specific low-carb diet plan or if you are limiting carbohydrates in your diet due to diabetes.

 

Most fruits have a low glycemic index (GI) due to the amount of fiber they contain and because their sugar is mostly fructose. However, dried fruit (such as raisins, dates, and sweetened cranberries), melons, and pineapples have a medium GI value.

 

Fruits contain many nutrients, and if you want to satisfy a sugar craving, fruit is the best choice. The good news is that the fruits lowest in sugar have some of the highest nutritional values, including antioxidants and other phytonutrients. On the other hand, some people digest and process sugar better than others. If you are someone who responds well to a low-carb diet, it pays to be careful.

 

Quick View of the Sugars in Fruits

For a quick way to think about which fruits are lowest in sugar, use these rules of thumb. Fruits are listed here from lowest to highest sugar content:

 

Berries: These generally are the fruits lowest in sugar, and also among the highest in antioxidants and other nutrients. Lemon and lime are also in the lowest category.

 

Summer Fruits: Melons, peaches, nectarines, and apricots are next in sugar-order.

Winter Fruits: Apples, pears, and sweet citrus fruit such as oranges are moderate in sugars. (lemons and limes are low in sugar).

Tropical Fruits: Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).

Dried Fruit: Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness.

Here is a deeper dive into the fruits ranked from lowest to highest in sugar.

 

Fruits Low in Sugar (Low-Carb Fruits)

Lime (1.1 grams of sugar per fruit) and lemon (1.5 grams of sugar per fruit) are rarely eaten as-is; they are mostly converted to juice and then sweetened. But you can add a slice to your water or squeeze them on food to add their nutrients and tartness.

Rhubarb: 1.3 grams of sugar per cup. You are unlikely to find unsweetened rhubarb, so check the label before you assume what you are eating is low in sugar. But if you prepare it yourself, you can adjust the amount of added sugar or artificial sweetener.

Apricots: 3.2 grams of sugar per small apricot. They are available fresh in spring and early summer. You can enjoy them whole, skin and all. Be sure to watch your portions of dried apricots, however, as (of course) they shrink when dried.

 

Cranberries: 4 grams of sugar per cup. While very low in sugar naturally, they are usually sweetened when used or dried, so be wary. If you use them in recipes yourself, you can adjust the amount of sugar added.

Guavas: 4.9 grams of sugar per fruit. You can slice and eat guavas, including the rind. Some people enjoy dipping them in salty sauces. They are the low-sugar exception to the tropical fruits.

Raspberries: 5 grams of sugar per cup. Nature’s gift for those who want a low-sugar fruit, you can enjoy raspberries in every way, eaten by themselves or as a topping or ingredient. You can get them fresh in summer or find them frozen year-round.

Kiwifruit: 6 grams of sugar per kiwi. They have a mild flavor but add lovely color to a fruit salad. Also, you can eat the skin.

Fruits Containing Low to Medium Levels of Sugar

Blackberries and strawberries: 7 grams of sugar per cup. With a little more sugar than raspberries, these are excellent choices for a snack, in a fruit salad, or as an ingredient in a smoothie, sauce, or dessert.

Figs: 8 grams of sugar per medium fig. Note that this figure is for fresh figs. It may be harder to estimate for dried figs of different varieties, which can have 5 to 12 grams of sugar per fig.

Grapefruit: 8 grams of sugar per grapefruit half. You can enjoy fresh grapefruit in a fruit salad or by itself, adjusting the amount of sugar or sweetener you want to add.

Cantaloupes: 8 grams of sugar per large wedge. These are a great fruit to enjoy by themselves or in a fruit salad. They are the lowest in sugar of the melons.

Tangerines: 9 grams of sugar per medium tangerine. They have less sugar than oranges and are easy to section for fruit salads. They are also easy to pack along for lunches and snacks, with built-in portion control.

Nectarines: 11.3 grams of sugar in one small nectarine. These are delicious fruits to enjoy when ripe.

Papaya: 12 grams of sugar in one small papaya. They are lower in sugar than the other tropical fruits.

Oranges: 12 grams of sugar in a medium orange. These are great to pack along for lunches and snacks.

Honeydew: 13 grams of sugar per wedge or 14 grams per cup of honeydew balls. They make a nice addition to a fruit salad or to eat by themselves.

Cherries: 13 grams of sugar per cup. Ripe fresh cherries are a delight in the summer, but watch your portions if you are limiting sugar.

Peaches: 13 grams of sugar per medium peach. You can enjoy them by themselves or in a variety of ways in desserts, smoothies, and sauces.

Blueberries: 15 grams of sugar per cup. They are higher in sugar than other berries but packed with nutrients.

Grapes: 15 grams of sugar per cup. While they are a nice snack, you’ll need to limit portions if you are watching your sugar intake.

Fruits Containing High to Very High Levels of Sugar

Pineapple: 16 grams of sugar per slice. It’s delightful, but as a tropical fruit, it is higher in sugar.

Pears: 17 grams of sugar per medium pear. This winter fruit is high in sugar.

Bananas: 17 grams of sugar per large banana. They add a lot of sweetness to any dish.

Watermelon: 18 grams of sugar per wedge. While this melon is refreshing, it has more sugar than the others.

Apples: 19 grams of sugar in a small apple. They are easy to take along for meals and snacks, but higher in sugar than tangerines or oranges.

Pomegranates: 39 grams of sugar per pomegranate. The whole fruit has a lot of sugar, but if you limit the portion to 1 ounce, there are only 5 grams effective (net) carbs.

Mangos: 46 grams of sugar per fruit. These tantalizing tropical fruits have a lot of sugar.

​​​Prunes (66 grams of sugar per cup), raisins (86 grams of sugar per cup) and dates (93 grams of sugar per cup) are dried fruits that are very high in sugar.

Fruit and Low-Carb Diets

Some of the popular low-carb diet plans differ, based on whether they consider glycemic index or glycemic load (South Beach, Zone), while others just look at the amount of carbohydrate (Atkins, Protein Power).

 

Strict low-carb diet: At less than 20 grams of carbohydrate per day, you will likely be skipping fruit or substituting it rarely for other items in your diet. Concentrate on getting your nutrients from vegetables. Diets such as Atkins and South Beach don’t allow fruit in the first phase.

Moderate low-carb diet: Those that allow 20 to 50 grams of carbs per day have room for about one fruit serving per day.

Liberal low-carb diet: If your diet allows 50 to100 grams of carbs per day, you may be able to follow the FDA guidelines, as long as you limit other sources of carbs.

Not all low-carb diets limit fruit, however. Diets like the Paleo diet, Whole30, and even Weight Watchers (although it’s not necessarily a low-carb diet) do not place a limit on fruit.

 

In general, if you are following a low-carb diet, you should try and eat fruits that are low in sugar, 7 grams or less per serving. When consulting the list below, which ranks fruit based on sugar content, keep in mind that some values are per cup while others are per whole fruit.

 

Fruit Choices When You Have Diabetes

Your fruit choices when you have diabetes depend on the diet method you are using. If you are counting carbohydrates, the are about 15 grams of carbohydrate in 1/2 cup of frozen or canned fruit or 2 tablespoons of dried fruit (such as raisins). But the serving size for fresh berries and melons are 3/4 to 1 cup so that you can enjoy more of them.

 

If you are using the plate method, you can add a small piece of whole fruit or 1/2 cup of fruit salad to your plate. If you are using the glycemic index to guide your choices, most fruits have a low glycemic index and are encouraged. However, melons, pineapples, and dried fruits have medium values on the GI index.

 

A Quick Word

You can make the best choices for fruit based on the diet you are following. If you have diabetes, you may want to consult with us  to help you design an eating plan that incorporates fruit appropriately. When you are limiting sugar, fruit is a better choice for a sweet craving than reaching for a sugary snack, as long as you keep portions in mind.

 

Health and Wellness Associates

  1. Dolson
  2. Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

 

312-972-WELL

HealthWellnessAssociates@gmail.com

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

 

 

Risk of Stroke with Nexium, Prilosec and other Heart Burn Drugs Seen in Study

nexium

 

Risk of Stroke with Nexium, Prilosec, Other Heart Burn Drugs Seen in New Study

 

The findings of new research raise additional concerns about the potential side effects of Nexium, Prilosec and other heart burn drugs, suggesting that certain users of the popular medications may face an increased risk of stroke.

 

According to preliminary findings of a study presented this week at the American Heart Association’s Scientific Sessions 2016, researchers from the Danish Heart Foundation indicate that the overall stroke risk with Nexium, Prilosec and other proton pump inhibitors (PPI) increased 21%, especially among users of higher doses, which is a strong indicator that the drugs are likely causing the strokes.

 

Proton pump inhibitors (PPIs) are a class of heartburn medications used by millions of Americans, including blockbuster brands like Nexium, Prilosec, Prevacid, Protonix, Dexilant, AcipHex and others, many of which have over-the-counter versions available without a prescription.

 

Although most users assume the drugs carry few serious side effects, often continuing to use Nexium or other PPIs for years, without any attempt to discontinue the drugs, the medications have been linked to a number of possible health risks in recent years, including heart attacks, dementia, kidney disease and kidney failure. However, some experts suggest that the link between Nexium and strokes may be most worrying, if confirmed.

 

“At one time, PPIs were thought to be safe, without major side effects,” Dr. Thomas Sehested, the study’s lead author, said in an American Heart Association press release. “This study further questions the cardiovascular safety of these drugs.”

 

The study, which has not yet been completed or peer-reviewed, looked at the records of nearly 250,000 Danish patients, with an average age of 57, who underwent an endoscopy procedure to seek out causes of stomach problems. Nearly 9,500 of those patients suffered an ischemic stroke during the six year follow up period of the study. The researchers looked to see which of those patients were taking either Nexium, Prilosec, Protonix, or Prevacid.

 

Researchers found that the overall stroke risk with Nexium, Prilosec, Protonix and Prevacid increased by 21% for patients taking the drugs. The risk increased at higher doses for some, with high doses of Prevacid increasing the risk of stroke to 30%, and high doses of Protonix carrying the most risk of stroke with a 94% increased risk.

 

The study also looked at another class of heartburn drugs, known as H2 blockers, which includes Pepcid and Zantac. However, no increased risk of stroke was seen with those other drugs.

 

The researchers said their findings should inspire doctors to be more cautious in prescribing PPIs, and suggested that they should carefully consider if a PPI prescription is necessary and for how long to keep the patient on the drugs.

 

Other Nexium, Prilosec, Prevacid, and Protonix Health Risks

 

Over the past year, a growing number of Nexium lawsuits, Prilosec lawsuits ,Prevacid lawsuits, Protonix lawsuits, Dexilant lawsuits and other claims have been brought against the makers of proton pump inhibitors, alleging that users and the medical community were not adequately warned about the risk of serious and potentially life-threatening injuries.

 

The litigation has emerged over the past year, after a series of independent studies suggested there is a link between Nexium and kidney risks, including acute interstitial nephritis, acute kidney injury, chronic kidney disease and end-stage kidney failure. This has raised questions in recent months about whether the drugs may be overused.

 

Earlier this year, a study published in the medical journal JAMA Internal Medicine also found an increased risk of chronic kidney disease with the heartburn medications, indicating that users of Nexium, Prilosec and other PPI may be 50% more likely when compared to non-users.

 

In 2014, a study published by researchers from the University of Findlay College of Pharmacy noted that not only was overuse and abuse of heartburn drugs widespread, but many who take the drugs do so for longer than four years. The study noted that this increases the risk of any side effects associated with the drugs, but it also has a large economic impact as well.

 

Plaintiffs claim that drug makers placed their desire for profits before consumer’s safety by withholding important safety information, alleging that if warnings had been provided about the risk of acute interstitial nephritis, kidney injury, kidney disease and kidney failure, many individuals may have been able to avoid these severe and potentially life-threatening injuries.

 

Given the large number of users throughout the United States, it is expected that thousands of cases may be filed in the coming months as heartburn drug injury lawyers continue to review and file cases.

We here at Health and Wellness Associates have mentioned this many times over the past few years.  Luckily, we have helped many of you get off these drugs safely.  If you are on any of these medications and you wish help in getting off them, please call us, or write to us, and we will be happy to get back with you.

 

Please share with family and loved ones.

 

Health and Wellness Associates

Archived

P Carrothers

Director of Personal Healthcare and Preventative Medicine

312-972-WELL

 

Best and Worse Nuts For Your Health

nuts!

 

Best and Worst Nuts for Your Health

 

Should you go nuts?

Nuts are nature’s way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

 

Here’s a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they’ll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

 

Best nuts for your diet

Almonds, Cashews, Pistachios

 

All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.

 

The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)

Worst nuts for your diet

Macadamia Nuts, Pecans

 

Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats.

 

However, they’re still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you’re practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.

 

Best nuts for your heart

Walnuts

 

While all nuts contain eart-healthy monounsaturated fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants. Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

 

Best nuts for your brain

Peanuts

 

Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

 

Best nuts for men

Brazil Nuts, Pecans

 

Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day’s worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.

 

Pecans are also good for men’s health: They’re loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

 

Best nuts for disease prevention

Almonds

 

Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.

 

Because they’re so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors.

 

Best snack packaging for nuts

Choose 100- to 200-calorie packs

 

Because nuts are so high in calories (and so tasty, to boot!), it’s important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in six flavors, including Cinnamon Brown Sugar and Dark Chocolate. Want more variety? Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.

 

Worst snack packaging for nuts

Avoid anything in a tub

 

We’re all for buying in bulk to save money and packaging, but it’s important not to snack straight from the box (or in this case, the giant tub) when a craving hits. Beer Nuts’ “original” formula—peanuts coated with a sweet and salty glaze—aren’t a bad choice themselves (170 calories, 14 grams fat, and 2 grams sugar per ounce), but if you’re munching on them at a party or during a “long day of game watching,” as the company’s website suggests, you’ll likely be eating more than the recommended serving size. Not to mention, the Party Mix variety also includes M&Ms and sugary yogurt-covered raisins, for an extra calorie boost. A better bet is Beer Nuts’ Original Teaser Peanut Sized bags, each containing just half an ounce of nuts.

 

Best nuts for chocolate lovers

Go for cocoa-dusted almonds

 

Rather than hiding your nuts under a thick layer of sugary chocolate candy—think Jordan almonds or peanut M&Ms—keep it simple with Emerald’s Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.

 

We’d give you a “worst” nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that’s more chocolate than nut really should be considered candy—not as a way to get your daily quota of healthy fats.

 

Best nuts for your sweet tooth

Try all-natural glazed nuts

 

Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts, in flavors like Almonds with Cranberries, Honey, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They’re sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!

 

Worst nuts for your sweet tooth

Check labels for sugar content

 

Just because something has nuts in it doesn’t make it good for you, says Caplan: “Don’t justify eating a Snickers because it’s got peanuts in it.” Anything coated with or tucked inside layers of sugar, toffee, chocolate, or ice cream isn’t going to give you much nutritional benefit, and the calories can quickly add up, she says.

 

It’s not just candy, though: Beware of seemingly healthful varieties, like Planters Sweet ‘N Crunchy Peanuts. Although they still have just 140 calories and 8 grams fat per ounce, the second and third ingredients after peanuts are sugar and butter. In fact, one ounce contains 13 grams of sugar (in just a 28-gram serving size). Considering peanuts only have about 2 grams of sugar naturally, that’s 11 grams of added sugar in just one handful, out of a recommended 25 for the whole day!

 

Best nuts for a salt craving

Look for ‘lightly salted’

 

If you don’t have high blood pressure or haven’t been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won’t hurt you, says Caplan, who has a private nutrition practice in Vienna, Va.

 

Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.

 

Worst nuts for a salt craving

Steer clear of BBQ or boiled nuts

 

If you’re watching your sodium intake, watch out for hot and spicy or barbecue flavors too. Kar’s Nuts Blazin’ Hot Peanuts, for example, contain 370 mg of sodium per ounce (along with 160 calories and 14 grams fat)—a whopping 15% of your daily recommended value, in just one handful!

 

Beware boiled peanuts, as well: This Southern treat is made by soaking fresh, raw peanuts, in their shells, in a salty brine. Sodium amounts will vary based on the exact preparation, but Margaret Holmes Peanut Patch boiled peanuts, for example, contain 390 mg per ounce.

 

Best trail mix

Raw nuts, seeds, and dried fruit

 

Trail mix is available in countless varieties and from countless brands. “Look for trail mix with raw nuts,” suggests Caplan. “Or if the nuts are roasted, look for the words ‘dry roasted’ rather than ‘oil roasted.'”

 

Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love Eden Foods’ “All Mixed Up” blend (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you’re more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked’s Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.

 

Worst trail mix

Save high-calorie mixes for the trail

 

High-calorie trail mix is fine when you’ve got a long hike ahead of you, but too often we eat these store-bought blends while sitting at our desks or driving in our cars. Don’t make that mistake with Planter’s Energy Go-Packs, a 1.5-ounce mix of nuts, semisweet chocolate, oil roasted soynuts, and sesame seeds: With 250 calories and 20 grams of fat a pop, they fall slightly above our healthy snacking guidelines.

 

Also check labels for sky-high sugar contents: Some trail mixes—especially those with raisins, dried cranberries, and/or candy-covered chocolate pieces—can contain up to 18 grams of sugar per serving.

 

Best nut butter

Keep ingredients simple

 

When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic Peanut Butter, for example, contains 100% dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.

 

Worst nut butter

Skip added oils and sugars

 

Major brands have eliminated trans fats from their nut butters, but most still contain hydrogenated oils (high in saturated fat) to increase spreadability and prevent separation. Some “natural” product lines swap hydrogenated oils for palm oil, also high in saturated fat. Skippy Natural with Honey, for example, contains 200 calories, 16 grams fat (3.5 grams saturated), and 5 grams sugar per 2-tablespoon serving.

 

Nutella’s creamy chocolate-hazelnut combo is terrific for an occasional treat—but it’s hardly part of a “balanced breakfast,” as its commercials say. Two tablespoons contain just 200 calories, yes, but 21 grams of sugar. In fact, sugar and palm oil are the product’s first ingredients, even before hazelnuts.

 

Best way to eat nuts

Pair them with a healthy carb

 

Now you know all about which nuts are good for what—but to get the most health benefits, it’s also important to pay attention to how you eat them. “Nuts are a great thing to eat when you’re having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar,” says Caplan.

 

A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin’ Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).

 

Best nuts overall

A mixed bag!

 

So which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don’t have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants.

 

Health and Wellness Associates

Archived:  Dr. J Jaranson

312 972 WELL

 

HealthWellnessAssociates@gmail.com

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