Uncategorized, Foods

Chicken Scarpariello

Chicken Scarpariello With Sausage and Peppers Recipe

 

 

Looking for a healthier take on the classic sausage and peppers recipe? This chicken scarpariello dish has both chicken breasts and chicken sausages and is overflowing with delicious flavor. Of course, I recommend using organic, free-range chicken products, which I personally think taste better in addition to being healthier options overall.

This chicken scarpariello with sausage recipe takes less than an hour to make and can feed at least six people. It’s a perfect choice if you’re looking for a crowd-pleasing dish that only requires one pot and minimal effort. Before we dive into the how-to’s of this recipe, what is chicken scarpariello exactly?

Chicken scarpariello recipe - Dr. Axe

INGREDIENTS:

  • 3 tablespoons avocado oil
  • 4 chicken breasts
  • 3 chicken sausages
  • 2 sweet cherry peppers, halved and de-seeded
  • 1 orange pepper, sliced
  • 1 cup dry white cooking wine
  • 1 cup chicken broth
  • 1 cup mushrooms, sliced
  • 1 shallot, sliced into rounds
  • 1 cup okra, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon oregano
  • 1 tablespoon sage
  • 1 teaspoon sea salt
  • 1 teaspoon pepper

 

DIRECTIONS:

  1. Preheat oven 350 degrees F.
  2. In a large oven-safe pan over medium-high heat, warm avocado oil.
  3. Brown chicken and sausage separately and then remove when braised but not fully cooked.
  4. Reduce to medium heat and add garlic, peppers, mushrooms, shallots, okra, oregano, sage, salt and pepper.
  5. Sauté until vegetables are soft, about 15 minutes.
  6. Add wine and broth to deglaze the pan.
  7. Scrape bottom of the pan with a wooden spatula to incorporate the flavors.
  8. Place chicken and sausage on top of the vegetables and bake in oven for 30 minutes.
  9. Allow to rest 10 minutes before serving.

 

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EHS Telehealth

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Foods, Uncategorized

Spinach Quiche Recipe : Low Carb

Crustless Spinach Quiche Recipe

 

This crustless spinach quiche recipe is keeping things simple yet delicious with only five key ingredients. It’s loaded with impressive spinach nutrition, eggs and healthy raw cheese.

Get ready to make a healthy crustless spinach quiche recipe so loaded with flavor you’ll easily end up eating it for breakfast, lunch and dinner. And that’s really one of the best things about a quiche — that it makes a perfect snack or meal any time of the day.

This crustless spinach quiche recipe is delicious, so easy to make and high in protein. Plus, it’s gluten-free, vegetarian and ketogenic diet-approved.

Crustless spinach quiche recipe - Dr. Axe

INGREDIENTS:

  • 8 eggs, beaten
  • 1 package frozen chopped spinach, thawed and drained
  • 1½ cups shredded raw cheese
  • 1 onion, chopped
  • 1 tablespoon coconut oil + extra for greasing
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper

 

DIRECTIONS:

  1. Preheat oven to 350 degrees F and grease a 9-inch pie pan with coconut oil.
  2. Heat coconut oil and onions over medium heat in sauce pan until onions are soft. Stir in spinach and cook until excess moisture has evaporated.
  3. In a bowl, combine eggs, cheese, salt and pepper. Stir.
  4. Add spinach mixture and blend together.
  5. Scoop into pan and bake for 30 minutes.

 

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Uncategorized, Vitamins and Supplements

Bruise Cream with Arnica & Bilberry

Bruise Cream with Arnica & Bilberry

Bruise cream - Dr. Axe

All of us get bruised every now and then, from the kids taking a fall while playing to simply bumping into that nightstand … ouch! Bruises can be unsightly, and it can seem to take forever to heal bruises. While having a good diet can truly help with the healing process, using natural home remedies can make an even bigger difference.

I want to share my recommendation for the best DIY bruise cream. Try this and watch that bruise fade away.

Let’s start! If you have double boiler, you can use that or simply place a heat safe dish or jar in a pan of hot water. The key here is that we need to soften the skin-healing shea butter so that we can whip it into a nice texture.

Now, place the jojoba oil and shea butter into the double boiler or your heat safe dish and hot water. Bring it to a point where it is getting soft and stir with a whisk so that you continuously blend well.

Once well, blended, transfer to a small mixing bowl.

Next up, add the arnica oil! Arnica has been used since the 1500s to reduce bruising on the body — and it works due to the helenalin, a natural anti-inflammatory agent, within. Not only does it reduce the discoloration of bruising, but it reduces the pain, too, as arnica is commonly used for sore muscles.

We know we can’t go wrong with unrefined coconut oil. Let’s add this to the mixture, while continuing to blend. Coconut oil is great for helping to remove impurities and toxins from the skin and can help heal any damaged or bruised skin.

Have you heard of comfrey oil? It can do wonders for your bruises due to anti-inflammatory properties it contains. The leaf, root and root-like stem are commonly used to make medicine and has been attributed to its high content of allantoin, a substance that promotes new skin cell growth. Add the comfrey oil and continue to stir. I want to note that there are parts of the comfrey plant that are toxic. While comfrey oil should be just fine, make sure you know what you are buying and use in small amounts.

In the next step we will add the bromelain and bilberry extract. Did you know that bromelain comes from the pineapple? It contains proteolytic enzymes that help reduce the inflammation caused by bruises. For your recipe, just empty the capsule into your mixture. And let’s not forget the amazing bilberry! Bilberry, similar to the blueberry, contains antioxidants that will also reduce the swelling and appearance of bruises.

Now, let’s add some essential oils. Blend the frankincense drops right into the mixture. Frankincense has been used since biblical times and helps reduce pain and inflammation caused by bruising.

Once you have blended these ingredients, slowly add the water and continue to blend well. If you like the mixture thick, simply add less water. Try blending just a little at a time to help get the right consistency. Use as much or as little as you want.

Now that you have blended the ingredients to the consistency that you prefer, transfer the mixture into a glass jar. Use two to three times daily until the bruise has diminished. If you notice any irritation upon use, use less frequently or discontinue use.

You now have an amazing chemical-free bruise cream filled with completely natural ingredients! Depending on how warm it is where you live, you may want to keep it in the refrigerator to help maintain the consistency and just set it out for a few minutes prior to use to allow it soften.

I hope your entire family enjoys the benefits of this useful bruise cream!

 

Bruise Cream with Arnica & Bilberry

Total Time: 15 minutes
Serves: 10–12 ounces

INGREDIENTS:

  • 1/3 cup jojoba oil
  • 1/4 cup arnica oil
  • 1/4 cup shea butter
  • 1/8 cup coconut oil
  • 3–4 drops comfrey oil
  • 1 500 milligram bromelain capsule
  • 1 teaspoon bilberry extract
  • 10 drops frankincense essential oil
  • 1/8–1/4 cup of purified water (based on desired consistency)

Directions:

  1. Using a double boiler or a heat safe dish or jar in a pan of hot water, add the jojoba oil and shea butter.
  2. Whisk to soften the mixture and blend well.
  3. Once well-blended, transfer to a small mixing bowl.
  4. Add the arnica oil and blend.
  5. Add the coconut oil and blend.
  6. Add the comfrey oil and continue to stir.
  7. Empty the bromelain capsule into the mixture and stir.
  8. Add the bilberry extract and frankincense essential oil. Blend well.
  9. Once you have blended these ingredients, slowly add the water and continue to blend well. Adjust the amount of water to get the consistency you want.
  10. Transfer the mixture into a glass jar.
  11. Keep the container in the refrigerator to help maintain the consistency and just set it out for a few minutes prior to use to allow it soften.

 

 

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

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Health and Disease, Uncategorized

HFMD: Hand Foot and Mouth Disease

What is hand, foot, and mouth (HFMD) disease?

Hand, foot, and mouth disease (HFMD) is a viral infection characterized by fever and a typical rash most frequently seen on the palms of the hands, soles of the feet, and inside the mouth. It should not be confused with foot (hoof) and mouth disease that affects cattle, sheep, and swine.

Picture of Verruca Vulgaris After Treatment

What causes hand, foot, and mouth disease?

HFMD is one of several infectious diseases caused by different members of the enterovirus family of viruses. The most common cause is Coxsackievirus A16; less frequently enterovirus 71 is the infectious agent. The clinical manifestations of routine HFMD are the same regardless of the responsible virus. However, patients infected with enterovirus 71 are more likely to experience rare complications (for example, viral meningitis or cardiac muscle involvement).

What are the risk factors for hand, foot and mouth disease?

Risk factors for developing HFMD include

  • summer and fall seasons,
  • toddler age range,
  • high-risk exposure location (such as daycare and preschool) and close contact (for example, family home) locations,
  • ineffective hygiene — infrequent soap and water hand-washing or not wearing disposable gloves when changing stool-containing diapers, and
  • a compromised immune system.

Picture of characteristic rash and blisters of hand, foot, and mouth disease

Is hand, foot, and mouth disease contagious? How does HFMD spread?

HFMD is spread person to person by direct contact with the infecting virus (either Coxsackievirus A16 or less commonly enterovirus 71). These viruses are most commonly found in the nasal and throat regions but also in the blister fluid or stool of infected individuals. The virus can survive on inanimate surfaces such as desktops, faucets, etc. It can then be transferred by touching contaminated surfaces and then touching your nose, mouth, or eyes before washing your hands. Likewise, changing diapers from an infected infant without wearing gloves or hand-washing can transmit disease. Water contaminated with the virus can also transmit the infection. Women who are infected shortly prior to delivery may pass on the infection to their infant. The baby will generally have a mild illness but should be monitored closely since in rare cases they could develop a more severe infection or experience complications. Infected individuals are most contagious during the first week of their illness. HFMD cannot be contracted from pets or animals.

The viruses that cause HFMD may remain in the person’s respiratory or intestinal tract for several weeks to months after all symptoms have resolved. It is possible, therefore, to transmit the infection even though the formerly ill individual has completely recovered. Some individuals (most commonly adults) may exhibit no symptoms or signs during their infection but may unwittingly transmit the illness to those (commonly infants and children) who are not immune.

Picture of Hand-Foot-and-Mouth Disease in Mouth (2 of 2)

What is the contagious period for hand, foot, and mouth disease?

Once exposed to the virus, those who develop symptoms and signs will do so within 1-3 days. They are most contagious during the first week of the illness. However, the virus may continue to be shed for one to three weeks in respiratory secretions (saliva and/or nasal mucous) and in the stool for two to eight weeks after the primary infection.

What is the incubation period for hand, foot, and mouth disease?

HFMD is moderately contagious and spreads from person to person. It cannot be spread by animals. Usually, the virus is passed via oral secretions (nasal discharge and saliva, etc.) or via stool. There is a short 1- to 3-day incubation period between exposure and development of initial symptoms (fever and malaise). A person is most contagious during the first week of illness.

Picture of characteristic mouth sores of hand, foot, and mouth disease

Can adults get hand, foot, and mouth disease?

An adult who was never exposed to the viruses that cause HFMD as a child could develop the characteristic symptoms and physical signs (vesicular rash with the characteristic distribution) if infected by the virus. Interestingly, the majority of adults exposed to enteroviruses will remain without symptoms. Unfortunately, an infected person is still contagious even though he lacks objective physical findings.

What are the symptoms and signs of hand, foot, and mouth disease?

HFMD is most commonly an illness of the summer and fall seasons.

  • Initial symptoms of a low-grade fever (101 F-102 F) and malaise are followed within 1 or 2 days by a characteristic skin rash.
  • Small (2 mm-3 mm) red spots that quickly develop into small blisters (vesicles) appear on the palms, soles, and oral cavity.
    • The gums, tongue, and inner cheek are most commonly involved in the mouth.
    • The foot lesions may also involve the lower calf region and rarely may appear on the buttocks.
    • Oral lesions are commonly associated with a sore throat, uncomfortable eating and drinking, and as a result, a diminished appetite. It is very rare for an infected child to become dehydrated due to oral discomfort.
  • It is estimated that approximately 50% of those infected with this enterovirus never develop symptoms. Symptoms are much more common in infants, toddlers, and young children. Older children, teens, and adults are more likely to incur no symptoms.

When does hand, foot, and mouth disease usually occur?

In the temperate northern hemisphere, summer and fall are the most frequent seasons for community epidemics of HFMD. The illness is year-round in the tropics. While anyone exposed to the viral causes of HFMD may develop disease, not everyone infected will develop symptoms and signs

Picture of Verruca Vulgaris

How long does hand, foot, and mouth disease last?

The total duration of illness from HFMD is approximately 5-7 days. One to three days after viral invasion of the patient, the first symptoms become evident. These include fever, reduced appetite, sore throat, and a general sense of feeling ill (malaise). One to two days later, the characteristic painful mouth sores develop. The final stage of the illness is manifested by small, tender red spots which progress to blisters in the mouth, palms of the hands, soles of the feet, and less frequently on the arms and legs, as well as the buttock and genital areas.

What is the course of hand, foot, and mouth disease?

The illness is characteristically self-limited and is usually resolved within a week, particularly when due to its most common cause, Coxsackievirus A16. In those outbreaks due to enterovirus 71, the illness may be more severe with complications such as infection of the heart muscle and/or viral meningitis and encephalitis and paralytic disease. As a rule, HFMD is generally a mild and self-limited illness.

Picture of Hand-Foot-and-Mouth Disease in Mouth (1 of 2)

Why haven’t we heard more about hand, foot, and mouth disease?

Recognition of hand, foot, and mouth disease is relatively recent (when contrasted with mumps, measles, and chickenpox, for example). HFMD was first reported in 1956 in Australia. By the early 1960s, it had emerged as a common childhood illness around the world.

How do health care professionals diagnose hand, foot, and mouth disease?

Usually, the diagnosis of HFMD is made on a combination of clinical history and characteristic physical findings. Laboratory confirmation is rarely necessary unless severe complications develop.

Picture of Hand-Foot-and-Mouth Disease on Foot

What is the treatment for hand, foot, and mouth disease?

Treatment of HFMD is directed toward symptomatic relief of fever and sore throat. Antibiotics are not indicated in the treatment of this viral disease. Intravenous immune globulin (IVIG) has been tried as a therapy for severely ill patients or immunocompromised older patients with variable success.

Picture of Verruca Plana

What are complications of hand, foot, and mouth disease?

Complications of HFMD are relatively rare. The more common cause of HFMD (Coxsackievirus A16) is less likely to cause complications when compared with enterovirus-71.

Complications include the following:

  1. “Aseptic” (also called “viral”) meningitis (rare): Symptoms of meningitis are moderate-severe headache, discomfort when bending the head forward (classically tested by trying to touch the chin to the chest), and nausea and vomiting. Meningitis is an infection of the tissues and spinal fluid that surrounds the brain and the spinal cord. The diagnosis is confirmed by a lumbar puncture (also known as a “spinal tap”). Depending upon severity of the patient’s symptoms, they may need to be hospitalized.
  2. Encephalitis (brain infection): Encephalitis is much less common but more ominous when compared with meningitis and requires hospitalization for close monitoring. Other rare neurologic complications include paralysis, Guillain-Barré syndrome, transverse myelitis, and cerebellar ataxia. Transient and permanent impairment can both occur.
  3. Occasionally, the virus may infect the heart muscle fibers and thus compromise the heart’s blood-pumping capabilities.
  4. Young infants may very rarely become dehydrated due to refusal to take oral fluids as a consequence of mouth pain.
  5. In very rare circumstances, the skin vesicles may develop a secondary bacterial infection. A short course of antibiotics are used to treat the secondary infection.

How does hand, foot, and mouth disease affect pregnancy and the baby?

Commonly, HFMD is an illness of children less than 10 years of age; adults generally were exposed during childhood and maintain a natural immunity. Information regarding fetal exposure to HFMD during pregnancy is limited. No solid evidence exists that maternal enterovirus infection is associated with complications such as spontaneous abortion or congenital defects. However, should a baby be born to a mother with active HFMD symptoms and signs, the risk of neonatal infection is high. While such newborns often have a mild illness, a newborn infant is highly vulnerable and may develop an overwhelming and potentially fatal infection involving vital organs such as liver, heart, and brain, which could be fatal.

Picture of Hand-Foot-and-Mouth Disease on Hand (1 of 2)

When can children with hand, foot, and mouth disease return to school?

Children may return to school once without fever for 24 hours (usually day three or four of the disease).

What is the prognosis of hand, foot, and mouth disease?

The prognosis for routine HFMD is excellent. A patient’s symptoms are bothersome but not debilitating. Medications designed to reduce fever and/or pain relievers are helpful, such as acetaminophen(Tylenol) or ibuprofen (Advil or Motrin). Young children often find that cool/soft foods (ice cream, smoothies, etc.) provide some pain relief and are psychologically helpful as “special treats.” An individual assessment is required for those unique individuals who develop complications (such as meningitis). As would be anticipated, those with an immunocompromised status are more likely to develop either a more serious infection or an illness of a more intense nature than those with a normally functioning immune system.

Picture of Hand-Foot-and-Mouth Disease on Hand (2 of 2)

Is it possible to prevent hand, foot, and mouth disease?

There is no vaccine to prevent HFMD. Routine hygiene (soap and water washing of the hands) is a primary strategy to limit transmission of the virus. Cleaning a child’s toys (especially those which would be placed into the mouth or drooled upon) is important. Avoidance of direct saliva exposure (kissing, sharing eating utensils, etc.) is also very helpful to limit transmission. Since transmission of the virus is also possible via stool, wearing disposable gloves during changing of diapers (especially in a preschool or day care setting) is also beneficial.

 

 

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

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Lifestyle, Uncategorized

Dont Fight In Front Of the Kids!

What Happens to the Children When Parents Fight?

News Picture: What Happens to the Children When Parents Fight?

“Don’t fight in front of the kids.”

Sounds like familiar advice that’s been passed down from generation to generation. But as it turns out, it’s not always the fighting, but rather the way you fight that can have a negative — or a positive — effect on your children.

Researchers E. Mark Cummings and Patrick Davies have studied this topic for decades. They say hearing parents argue in a positive, constructive way can actually boost a child’s development, from learning better social skills to doing better in school.

On the other hand, whether you go behind closed doors to fight or argue in front of your kids, if you do it in a mean-spirited way, you create a stressful environment that can affect their psychological development. It can also lead to behavioral problems, especially if kids are drawn into the arguments. Kids also get the wrong message when one parent tries to stop fights by giving in, especially if he or she is resentful or simply shuts down communication.

Taking a positive approach to arguments is better for kids and your relationship. Rather than having the mindset of an adversary prepared for battle, look at the situation from your partner’s point of view to understand his or her perspective. If both of you do this, it will be easier to find solutions. Whether the fight is over a transgression or a difference in opinion, resist being critical and show kindness, an important behavior to model to your children that teaches them how to handle difficult situations in their own lives.

Len Canters

 

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

WordPress:  https://healthandwellnessassociates.co/

Foods, Uncategorized

Chipotle Lime Chicken Thighs With Pineapple Salsa Recipe

Chipotle Lime Chicken Thighs With Pineapple Salsa Recipe

 

chipotle chicken with salsa

 

Boneless, skinless chicken thighs are great for quick, flavorful meals. They are easy to prepare with little effort and are almost impossible to dry out. They take on any flavor well and are the perfect vehicle for fresh, healthy ingredients like fruits, vegetables, and herbs. To keep them on the healthier side, trim off visible fat before cooking. They will still stay plenty moist and flavorful!

Chipotle, garlic and lime add so much flavor with almost no effort in this recipe. A fresh pineapple salsa kicks up the flavor even more and makes this meal a fun and exciting change-up to your normal dinner routine.

Ingredients

  • 4 boneless, skinless chicken thighs
  • 3/4 teaspoon chipotle powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • Juice from 1 lime
  • 2 teaspoons avocado oil or other high-heat oil
  • 1/4 cup red onion, diced
  • 1/2 cup fresh pineapple, diced
  • 1 small jalapeno, seeded and diced
  • 2 tablespoons fresh cilantro leaves, roughly chopped
  • Juice from 1/2 lime

Preparation

  1. Heat oven to 350F. Trim visible fat from chicken thighs.
  2. In a small bowl, combine chipotle powder, garlic, and cumin.
  3. Squeeze lime over the tops of chicken thighs and sprinkle heavily with the spice blend. Rub to coat the tops of thighs well.
  4. Heat an oven-proof skillet on the stove over high heat. Add oil and swirl skillet to coat.
  5. Sear chicken thighs in the skillet, about 2 minutes per side. Place skillet in the oven to finish cooking, 5 to 10 minutes. Chicken is done when a thermometer inserted in the center reads 165F.
  1. While chicken is cooking, prepare the salsa. Combine red onion, pineapple, jalapeno, cilantro, and lime in a bowl.
  2. Once the chicken is done remove from oven and serve with pineapple salsa.

Ingredient Variations and Substitutions

You can use chicken breasts in place of thighs, but they will need to be pounded thin to ensure they cook thoroughly but do not dry out.

Cooking and Serving Tips

Use a meat thermometer to be sure chicken is cooked all the way through. You may also grill chicken thighs if you do not have an oven-proof skillet.

Serve these chicken thighs with black beans or brown rice and a green salad or grilled vegetables to round out the meal.

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/

Health and Disease, Lifestyle, Uncategorized

Wake Up Early and Reduce Cancer Risk

Early Risers May Be a Little Less Likely to Get Breast Cancer

News Picture: Early Risers May Be a Little Less Likely to Get Breast Cancer

If you’re a woman who greets the early morning with a smile, new research delivers good news — you have a slightly reduced risk of developing breast cancer.

For night owls and people who tend to sleep more than the usual seven to eight hours nightly, the analysis suggested a slightly increased risk of breast cancer.

“Sleep does impact health,” said study co-author Caroline Relton, a professor at the University of Bristol in the United Kingdom.

“The study found evidence for a protective effect of morning preference on breast cancer risk,” she said.

What the study team couldn’t tease out from the data was exactly why your sleep type — early bird or night owl — could affect your risk of breast cancer.

Eva Schernhammer, author of an editorial accompanying the study, said “one possible mechanism could relate to the misalignment between internal and external clocks.” She is chair of epidemiology at the Medical University of Vienna in Austria.

The disruption of a normal circadian rhythm can impact how the body functions. An example is the normal variation of melatonin levels, Schernhammer said in her editorial. Melatonin is a naturally occurring hormone.

Dr. Daniel Barone, a sleep specialist at NewYork-Presbyterian and Weill Cornell Medicine in New York City, said that melatonin is a powerful antioxidant.

“If you’re reducing melatonin, that could potentially lead to an inflammatory response in the body,” he said. (Inflammation has been linked to cancer and other health conditions.)

Both Barone and Schernhammer pointed out that night-shift work has been linked to an increased risk of heart disease. Diet may be one reason why. He said it’s harder to find nutritious food options at night, and night-shift workers may get food from places like vending machines. Diet can impact heart disease and breast cancer risk.

The new analysis looked at two large groups of data, which included about 400,000 women altogether.

Previous studies had asked women about their sleep type — whether they preferred morning or evening, how long they slept, and whether or not they had insomnia.

But these researchers controlled the data to account for other factors that can affect breast cancer risk, including obesity, family history of breast cancer, alcohol use and smoking.

Women who said they were “morning people” were slightly less likely to develop breast cancer. The researchers said that early birds had about one less case of breast cancer per 100 women than did night owls.

So, should night owls be worried?

Maybe not just yet, said breast cancer surgeon Dr. Alice Police.

“This study suggests that there may be a lower incidence of breast cancer in ‘morning people,'” she said, but noted that the data in the study is “vague.”

“Until we understand other correlations, such as obesity rates and exercise rates in morning people versus night owls, I do not think definitive conclusions can be drawn,” Police added. She’s the Westchester regional director of breast surgery at Northwell Health Cancer Institute in Sleepy Hollow, N.Y.

Relton agreed that more research is needed, particularly to figure out the underlying reason why morning people seem to have a reduced risk of breast cancer.

In the meantime, she said it’s possible that changing your sleep times to become more of a morning person might change your risk, though more research is necessary before doctors could make a specific recommendation.

If you’d like to try to get some shuteye earlier in the night, sleep expert Barone said the best change you could make is to limit “blue light” at night.

“Any screen you can look at without an additional light on is blue light, and blue light tells our brains that the sun is out and we should shut off melatonin production. Shut off blue light a good hour or so before bed to help keep the body more in tune with what it’s designed to do,” he said.

If you have trouble sleeping, taking a melatonin supplement a half-hour or so before bed can help, Barone noted.

If you’re wondering what else you might do to reduce the risk of breast cancer, editorial author Schernhammer said, “A woman should be more concerned about other, more established, breast cancer risk factors.”

Relton agreed, explaining that risk factors such as alcohol intake and obesity increase the risk of breast cancer much more than your sleeping pattern might.

 

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth

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