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

Nutrition Plays An Important Role In Brain Shrinkage

Nutrition Plays An Important Role In Brain Shrinkage

 

Those with diets high in a number of vitamins as well as omega 3 fatty acids are not as likely to get the brain shrinkage linked to Alzheimer’s disease than those whose diets aren’t high in these nutrients. According to the research, elderly people with higher amounts of a number of vitamins as well as omega 3 fatty acids within their blood had much better results on mental acuity tests and also less of the brain shrinkage found in Alzheimer’s disease – whereas “junk food” diets resulted in exactly the opposite.

These omega 3 fatty acids as well as vitamin D are found mainly in fish. The B vitamins as well as antioxidants C and E are found mainly in vegetables and fruit. The research also revealed that those that had diets that were high in trans fats were more prone to have brain shrinkage as well as lower scores with the memory and thinking tests than those that had diets that were low in trans fats. Baked goods, prepackaged food, fast food, fried food and also margarine spreads are the main foods that trans fats are found in.

The research involved 104 individuals with an average age of 87 with very few memory and thinking problem risk factors. Blood tests had been made use of to ascertain the amounts of various nutrients within the blood of each person. Each of the participants also took memory and thinking skill tests. Forty two of the people had MRI scans to determine their brain volume.

On the whole, they had good nutritional status, but 7 % were vitamin B12 deficient and 25 % were vitamin D deficient .

The nutrient levels within the blood accounted for a lot of the variation in both brain volume as well as memory and thinking scores. The levels of nutrients accounted for 17% of the score variations for the memory and thinking tests. Other factors like age, amount of years of education as well as hypertension accounted for 46 % of the variation. The levels of nutrients accounted for 37% of the variation for brain volume. The potential to help stop brain shrinkage just by adjusting diet is exciting.

Everything You Need to Know About Fast Food Infographic

 

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Health and Wellness Associates
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Foods, Uncategorized

Enjoy the Fall Apple Harvest

Enjoy the Fall Apple Harvest

appleharvest

Crisp, juicy apples are a fall tradition. Take advantage of the bountiful selection of apples available this time of year. There are hundreds of varieties to sample. They range from red to yellow to green, crunchy to tender, sweet to tart and simple to complex.

Apples contain a wide variety of phytochemicals, many of which have been found to have strong antioxidant activity. They are particularly high in quercetin, a flavonoid antioxidant.1 Epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, diabetes and obesity.2-7 Not only can eating an apple a day help keep the doctor away, an apple a day might keep the pounds away too; adding apples to the diet has been shown to enhance weight loss.8-9 To optimize phytochemical content, it is important to eat the pigment-rich apple skin. Choose whole, organic apples over applesauce or apple juice.

Apples are also a rich source of pectin, a type of soluble fiber that is found in plant cell walls and tissues. This soluble fiber works to lower cholesterol by reducing the amount that is absorbed in the intestines. Studies have shown that the pectin in apples interacts with other apple phytonutrients to achieve an even greater reduction in cholesterol.10 Researchers have also discovered that apples can boost intestinal health by increasing the numbers of good gut bacteria which feed on apple pectin.11

Portable and easy to pack, apples are great to include in your on-the-go meals. For an easy dessert, enjoy them baked with a sprinkle of cinnamon and nutmeg. I like to dice an apple, toss it with baby greens, some chickpeas, maybe a handful of walnuts or pumpkin seeds and then top it off with one of my flavored vinegars or perhaps my Almond Balsamic Dressing.

Experiment with the many different varieties of apples to discover which ones are your favorites. Have fun seeking out your local organic apple growers, farm stands and farmers markets and look for different types of interesting apples. They do not have to look perfect. The smaller and more imperfect they look, the better they taste. If you go apple picking and get lots of them, don’t worry, you can store them for several months. Just wrap each apple in a paper towel to prevent them from touching each other and store in a closed cardboard box in a cool place such as the basement or garage.

We are in this together!

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Dr Furhman

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Diets and Weight Loss, Foods, Health and Disease, Rx to Wellness, Uncategorized

Health Benefits of Cherries

Health Benefits of Cherries

 

Cherries for gout

100g of cherries has 50 caloriesCherries are especially useful for treating gout.  Gout is a kind of arthritis linked to an unusually high amount of uric acid in the bloodstream. Uric acid is made in the liver and sometimes too much uric acid is made. Needle-like crystals form as uric acid levels increase, and these crystals build up in the joints over time, resulting in the pain and inflammation typical of gout.

Bing cherries have antioxidant as well as anti-inflammatory properties, in particular a compound known as cyanidin, which has been found to inhibit the activity of the enzyme involved in the making of uric acid. Research has revealed that eating the equivalent of a pound of fresh cherries each day is highly effective for lowering uric acid levels.

One study demonstrated that healthy people who ate Bing cherries for 28 days had reduced inflammation markers and they stayed low for days despite discontinuation of cherry consumption.

Another study has also shown that eating cherries may lower risk of gout attacks. Gout sufferers consuming cherries for a 2 day period had a 35 % reduced risk of gout attacks when compared with those not eating cherries. The risk of gout flare continued decreasing with the increase of cherry intake, up to 3 servings over 2 days. It was found that additional cherry intake did not provide any extra benefit.[3]

Nutritional value of cherries (red) per 100g:

  •     How many calories in cherries – 50
  •     How much protein in cherries – 1g
  •     How many carbs in cherries – 12g
  •     What is the fat content of cherries – 0.3g

Nutrients in cherries

Cherries are a very good source of vitamins C and A. They are a good source of copper, calcium, iron, potassium and manganese.

 

Cherries and blood pressure

Cherries and blood pressure

Montmorency tart cherry juice lowers blood pressure

Consuming tart cherry juice is as effective for reducing high blood pressure as blood pressure lowering medications. Participants of a 2016 study who had early signs of hypertension experienced a blood pressure reduction of 7% three hours after consuming a Montmorency tart cherry concentrate and water mixture.[4]

The blood pressure readings of the 15 participants was least 130/90 mmHg, which means they had a higher risk of having cardiovascular related problems. They consumed either 60ml of tart cherry juice concentrate or 60ml of a commercial fruit-flavored drink.

Blood pressure was taken before consuming the Montmorency cherry concentrate and was measured thereafter on an hourly basis. The participants consuming the Montmorency cherry concentrate experienced a blood pressure reduction of 7 mmHg in the 3 hours after consumption.

The greatest systolic blood pressure improvement occurred when vanillic and protocatechuic, the cherry concentrate’s phenolic acids, reached peak plasma levels. The reduction in blood pressure from the consumption of the Montmorency cherry concentrate was comparable to the reduction achieved by blood pressure lowering medication.

A 2018 study found that consuming Montmorency tart cherry juice reduced systolic blood pressure in individuals between the ages of 65 and 80. The 34 study participants in this 12-week randomized controlled trial were randomly assigned to 1 of 2 groups.[5]

The 1st group drank 240ml of Montmorency tart cherry juice in the morning and 240ml in the evening every day for the 12 weeks. The 2nd group drank the equivalent amount of a cherry flavored placebo drink devoid of tart cherries. Blood pressure as well as blood sugar, insulin, weight and cholesterol were measured when the study began and again when it ended.

The Montmorency tart cherry juice group had a significant reduction (4.1 mmHg) in systolic blood pressure in comparison to the drink placebo drink group.

How much tart cherry juice should you drink a day to lower blood pressure?

The participants in the 2016 study drank 60ml of tart cherry juice concentrate, which is estimated to be equivalent to about 500g of whole tart cherries.

The participants in the 2018 study drank 480 ml tart cherry juice, which was prepared from 68ml Montmorency tart cherry juice concentrate diluted with 412ml water.

Health Benefits of Cherries

Tart cherry juice for sleep
Melatonin in cherries

Montmorency tart cherries have been found to contain substantial amounts of the sleep hormone melatonin, which helps in regulating the sleep-wake cycle. Although some other foods also have melatonin, the quantity is too low to be effective, but, according to research, Montmorency cherries have 0.1 to 0.3 milligram of melatonin a serving,[6] and contain about 6 times more melatonin compared to Balaton cherries. At this dosage melatonin has been proven to be an efficient sleep inducer.

 

A 2014 study concluded that Montmorency tart cherry juice helps in improving the quality and duration of sleep, as well as help in reducing insomnia severity.[7] The 7 study participants who suffered from insomnia that consumed the cherry juice in the morning as well as at night slept over an hour longer each night.

Besides Montmorency tart cherries being a good source of melatonin, tart cherry juice also helps in increasing the availability of the essential amino acid tryptophan, a precursor to serotonin which helps with sleep.  The tart cherry juice inhibits a tryptophan degrading enzyme and degradation of tryptophan is a predictor of insomnia. The researchers suggest the melatonin and tryptophan combination in Montmorency tart cherries is likely contributing to the benefits of tart cherries for sleep.

Cherries for weight loss

The Chemistry of Cherries

A 2008 animal study has suggested that tart cherries have significant potential for reducing belly fat. Obese rats that were given tart cherry powder combined with a high-fat diet gained less weight than rats that were not given cherries. After 12 weeks, the rats that were given the tart cherry powder had 54% body fat in comparison to 63% for rats that were fed a “Western diet”. The difference in weight gain was particularly pronounced in fat around the waist area, the rats that were given the cherry powder gained less belly fat.

The rats were given either a high fat and moderate carbohydrate diet,  or a low fat and high carbohydrate diet, both of which came either with or without tart cherry powder. The cherry enriched diet rats experienced a total cholesterol level reduction of approximately 11%.The TNF-alpha inflammation marker was reduced by 40% and interleukin 6 (IL-6) was reduced by 31%.

Health Benefits of Cherries

Cherries and cancer

Cherries have quite high levels of anthocyanins (the flavonoids giving cherries their intense red color), which give them anti-inflammatory, antioxidant and chemopreventative properties. Tart cherries contain the natural compound perillyl alcohol, which seems to be very effective in reducing the incidence of all kinds of cancer.  Perillyl alcohol has tested well for treating advanced prostate, breast and ovary cancers.[9] Research suggests that substances in tart cherries can reduce the formation of the carcinogenic chemicals (HCAAs) that develop from the charring of meat.

Cherries for colon cancer

Two of the anthocyanidins present in cherries, quercetin and isoquerxitrin, have been found to prevent the growth of colon cancer.

Cherries for breast cancer

Cyandin-3-glucoside, another anthocyanin found in cherries and other fruits, has antioxidative and anti‐inflammatory properties and also induces the death of  breast cancer cells. Cyandin-3-glucoside inhibits the cytokine VEGF, which plays a key role in tumor angiogenesis. Angiogenesis (new blood vessel formation) plays a major role in breast cancer progression by providing cancer cells with nutrients, oxygen, and blood vessels for cancer cells to spread.

Delphinidin is another  anthocyanin found in cherries and other brightly colored fruits and veggies, and is also found in certain dietary supplements used as complementary cancer treatment. Delphinidin induces cell death in HER2+ breast cancer cells. Delphinidin also inhibits epidermal growth factor receptor (EGFR) signaling in breast cancer cells.

Cherries and muscle soreness

Tart cherry juice benefits for exercise

Tart cherry juice improves exercise recovery

Cherries help to alleviate muscle soreness after exercising. A cup of tart cherry juice can help in reducing the soreness and inflammation of the muscles that is experienced after strenuous exercise. Marathon runners consuming tart cherry juice twice a day for 7 days before a race experienced less post race pain compared to runners not consuming cherry juice.

A 2011 study revealed that men who had tart cherry juice after weight training exercises experienced less muscle pain as well as less strength loss.

A 2019 study found that active women consuming tart cherry concentrate twice a day for eight days experienced reduced muscle soreness after exercising.

Tart cherry juice improves exercise performance

A 2019 study concluded that Montmorency cherry supplementation improves cycling performance. Eight trained cyclists supplementing Montmorency tart cherry for 7 days improved cycling time-trial performance. The exercise performance improvement was accompanied by muscle oxygenation enhancement which suggests that the cherry polyphenols’ vasoactive properties could be supporting the performance improvement effects.

Cherries and osteoarthritis

Tart cherry juice for arthritis

Commonly used pain medication for osteoarthritis doesn’t actually reduce inflammation and has  unwanted side effects such as kidney or liver damage. The pain relieving properties of tart cherries have been show to be effective for the relief of pain associated with osteoarthritis without the side effects of conventional treatments.

A 2007 study revealed that pain and function improved significantly in osteoarthritis of the knee patients when they were given tart cherries in supplement form for 8 weeks.

Cherry juice for inflammation

In a 2012 double-blind, randomized, placebo-controlled study, 20 patients suffering from inflammatory osteoarthritis had significant reductions in inflammation markers after consuming tart cherry juice twice daily for 3 weeks.

The study participants included twenty  40 to 70 year old women experiencing at least moderate osteoarthritis pain. They consumed 10.5-ounces of tart cherry juice or a placebo cherry drink twice daily for 3 weeks. There was a statistically significant reduction in inflammation among those individuals who consumed the tart cherry juice, which was indicated by reduced C-reactive protein levels. The reduction in inflammation was greatest for individuals who had shown the highest levels of inflammation at the beginning of the study.

Cherry juice for pain relief

Cherries are a natural pain reliever. Researchers have found that anthocyanidins from cherries have the ability to block both COX-1 and COX-2, enzymes considered to cause pain. Of all the fruits which were tested, cherries had the highest amounts of key anthocyanidins. The COX-inhibitory activities of the anthocyanidins in cherries were even found to be comparable to those of naproxen and ibuprofen.

Cherries and heart health

Tart cherries and cholesterol

Elevated LDL cholesterol levels are a risk factor for atherosclerosis and other cardiovascular diseases. The standard medical approach to help reduce LDL cholesterol levels to a safer range is to prescribe statins to reduce blood lipid levels. However, some patients encounter Statins are however not without side effects such as muscle pain to liver dysfunction.

A 2011 study reported a 26% reduction in cholesterol levels in mice fed tart cherry powder. A  reduction in early death of 65% was also reported, which was believed to be as a result of an improvement in cardiovascular health.

Another 2011 study in humans reported a reduction in of triglycerides levels of more than 17% on average after consuming 8-ounces of tart cherry juice daily for 4 weeks.[21]

A 2018 study reported a significant reduction in LDL cholesterol levels after participants drank Montmorency tart cherry juice made from concentrate. Study participants drinking 480ml of Montmorency tart cherry juice daily for 12 weeks experienced a reduction in LDL cholesterol levels as well as lower levels of total cholesterol.

How to Freeze Cherries

Benefits of cherries for skin

What is oxidative stress?

Oxidative stress when the body has an imbalance of antioxidants and free radicals. Free radicals are produced by the cells of the body during normal metabolic processes, and free radical neutralizing antioxidants are also produced by the cells. The body usually maintains a balance between free radicals and antioxidants.

Oxidative stress plays an important part in the aging process, especially in the skin. Aging results in the thinning of the epidermal (outer) as well as dermal (under) layers of the skin. This leads to fine wrinkles as a result of reduction of elastic fibers, collagen, and hyaluronic acid.

What are antioxidants?

Free radicals are unstable molecules which can cause damage in the body, and antioxidants neutralize free radicals by giving the free radical an electron. Antioxidants are produced naturally by the body and can also come from food such as fruit and veggies.

Several human studies have shown that sweet as well as tart cherries reduce oxidative stress. Melatonin, carotenoids, anthocyanins, polyphenols,  and vitamins C and E are all contributors to the antioxidant properties of cherries.

Cherries are an excellent source of anthocyanins, the flavonoid pigment that gives the cherry it’s color, and which has the greatest antioxidant capacity of any of the flavonoids. Tart cherries have more anthocyanins in comparison to sweet cherries. Scientific evidence has suggested that anthocyanins could possibly delay the appearance of signs of skin aging.

Health Benefits of Cherry Juice

Cherry juice and diabetes

There is some evidence to suggest that consumption of cherries could help in promoting healthy glucose regulation and reducing diabetes risk.

The enzymes dipeptidyl peptidase-4 and α glucosidase which are involved in the promotion of diabetes are inhibited by chlorogenic acid, one the main polyphenols of tart cherry juice.

Study results suggest that blood glucose could be reduced from anthocyanins by slowing the production of glucose from complex carbohydrates. The production of glucagon by pancreatic α cells could also be reduced, and hepatic glucose uptake and production of insulin by pancreatic β cells increased.

A 2008 study revealed a significant decrease in hemoglobin A1C (HbA1C) after diabetic women supplemented 40 mL of concentrated tart cherry juice day for 6 weeks. Fasting blood glucose was also decreased by 8%.

History of cherries

Cherries were named after the ancient Turkish town of Cerasus and go as far back to at least 300 B.C.

Cherries were among the first fruits the early settlers brought to America. The first cherry orchard was planted in northern Michigan in the 1600s. The 1st commercial tart cherry orchards in Michigan were planted in 1893.

The ultimate celebration of cherries is the National Cherry Festival, which is held each year in July in Traverse City, Michigan.

Cherry trees have played a part in American folklore since George Washington chopped down his father’s cherry tree, then couldn’t tell a lie and told his father what he’d done.

Sweet cherries are cultivated throughout North America and Europe. France, Spain, Italy, Switzerland, Germany and Russia are big producers in Europe. Sour cherries are cultivated in Eastern Europe, Germany, Russia, and the United States. Germany tops the world in cherry production, followed by the United States.

Remember We Are In This Together!
Health and Wellness Associates
EHS Telehealth
Article reviewed by Dr Patricia Carrothers, Regenerative and Preventative Medicine.

 

 

 

 

 

 

 

Foods, Uncategorized

Gluten-Free Lower-Carb Lemon Bar Recipe

Gluten-Free Lower-Carb Lemon Bar Recipe

 

Low-Carb Lemon Bars

 

There are two kinds of lemon bars in this world. First are the bright yellow ones that usually have a lot of lemon and a lot of sugar (as much as 3 1/2 cups of sugar for a 13×9-inch pan of lemon bars). Then there are lemon bars with a light yellow hue, such as this one. These dessert bars have the addition of milk or cream, which mellows the bright lemon color. The milk or cream rounds out the sharpness of the lemon, requiring less sugar in the recipe while maintaining plenty of lemon flavor.

Fresh lemon juice is much better than bottled for this recipe (and in general), and the zest of the lemon adds a lot more flavor. Plus, these lemon bars feature an almond flour crust making them gluten-free. But don’t think you will feel deprived—this is a rich dessert sure to satisfy a lemon lover.

Ingredients

  • 1 3/4 cups ​almond flour
  • 1/2 cup powdered sugar
  • 1/2 teaspoon salt
  • 1 stick (1/2 cup) cold, unsalted butter
  • 2/3 to 3/4 cup fresh lemon juice (about 5 lemons)
  • Enough water to make a total of 1 1/4 cups liquid when added to the lemon juice
  • 2 to 3 teaspoons lemon zest (a microplane grater works best for this)
  • 5 medium eggs
  • 1/2 cup cream
  • 1/2 cup powdered sugar, plus more for garnish if desired
  • 1/4 cup almond flour
  • 1/8 teaspoon kosher salt

Preparation

  1. Preheat oven to 350 F.

  2. Prepare a 13 X 9-inch pan—either butter it very well, or line it with greased parchment paper or foil.

  3. For the crust, put the almond flour, powdered sugar, and salt in the bowl of a food processor and pulse until the lumps are gone. Alternatively, use a bowl and whisk.

  4. Cut the cold butter into medium cubes (16 cubes is about right). Add a few at a time to the mixture, either pulsing the food processor or, if mixing by hand, using a pastry blender or two table knives. Blend until the mixture looks like a crumbly meal.

  5. Pour the mixture into the prepared pan. Smooth with your hand until crust is even, then press until firm.

  6. Bake until just golden brown, about 15 minutes, but start checking at 10 minutes, as once it starts to brown it goes quickly. Remove the pan, then turn the oven down to 300 F.

  7. Cool the crust at room temperature for a few minutes, and then pop it into the refrigerator for 5 to 10 minutes, until firm (but not completely cold).

  8. For the filling, mix all the ingredients in a blender, and pour over the crust.

  9. Bake until the filling is just set (the center should barely jiggle when you gently shake the pan). This should take about 15 to 20 minutes.

  10. Remove from the oven and cool until room temperature, then place in the refrigerator and chill completely before cutting (at least 2 hours). If you like, sprinkle additional powdered sugar over the top (sift through a sieve).

     

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Foods, Health and Disease, Uncategorized

Heart-Healthy Eggs Benedict Recipe with Asparagus

Heart-Healthy Eggs Benedict Recipe with Asparagus

 

Eggs benedict recipe - Dr. Axe

 

INGREDIENTS:

  • 1 bunch asparagus (16 pieces)
  • 1–2 teaspoons coconut or avocado oil
  • ¼ tomato, sliced
  • ½ avocado, sliced
  • 2 eggs, poached
  • hollandaise sauce  ( recipe below)

 

DIRECTIONS:

  1. In a medium-size frying pan over medium heat, add coconut or avocado oil.
  2. Add the asparagus to the frying pan and pan fry until for tender, about 8–10 minutes.
  3. In a small pot, bring 2–3 cups of water to a boil.
  4. Once boiling, gently lower the eggs into the water and allow to boil for 3 minutes. Remove the eggs once finished and set them aside for assembly.
  5. Divide the asparagus on two separate plates and add sliced tomato and avocado on top.
  6. Add the eggs and drizzle on the hollandaise.
  7. Top with chives.

Eggs Benedict is one of those items that you’ll always see on a breakfast or brunch menu. It’s a breakfast classic. But, when prepared with the traditional ingredients, it can be hard on your waistline, heart, brain and digestion.

In my eggs Benedict recipe, I use immune-boosting, heart healthy, anti-inflammatory foods like avocado, asparagus and tomato. This low-carb breakfast is also high in healthy fats that are key for maintaining optimal health. So give this eggs Benedict recipe a try — you’ll never go back to the traditional dish again.

5-Minute Blender Hollandaise Sauce Recipe

Hollandaise sauce recipe - Dr. Axe

INGREDIENTS:

  • 2 tablespoon grass-fed butter or ghee
  • 1 egg yolk
  • ¼ teaspoon dijon mustard
  • 1 tablespoon lemon juice
  • ¼ teaspoon sea salt
  • ½ tablespoon water

DIRECTIONS:

  1. In a small sauce pan, melt the butter or ghee over medium-low heat.
  2. Add all the ingredients into a high-powered blender until well combined.

 

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Foods, Uncategorized

Tartar Sauce Recipe

Homemade Tartar Sauce Recipe

There are a lot of reasons to love tartar sauce. If you’re a a big fan of seafood, it may already be one of your favorite condiments, but have you ever had homemade tartar sauce? With the perfect balance of creamy, salty, tangy and sweet, this tartar sauce recipe can be used on much more than a piece of fried fish.

What is tartar sauce? It is a condiment or dip that starts out with a base of mayonnaise or aioli and then has other ingredients added to it. Tartar sauce recipes can vary slightly, but most will add relish, onion, herbs and lemon juice.

Like other condiments, tartar sauce is only as good or as healthy as its ingredients, which pretty much always include mayonnaise and sweet relish or pickles. As you may already know, a lot of mayonnaise and pickle brands include unwanted preservatives, flavorings and coloring. Plus, sweet relish or pickles are usually loaded with refined sugar.

This recipe for tartar sauce includes homemade mayonnaise and probiotic-rich homemade dill pickles, which really takes the taste of this sauce to another level. It’s also a paleo-friendly recipe. Before you keep reading, don’t worry, how to make tartar sauce is not hard, and it’s so worth the effort because homemade tartar sauce always has that freshness and flavor that you just can’t get in any pre-made version.

 

Tartar sauce recipe - Dr. Axe

INGREDIENTS:

  • 1 cup paleo mayo or 1 cup Coconut Oil Mayonnaise
  • 1 cup Homemade Dill Pickles
  • 1 tablespoon fresh dill
  • 1 teaspoon lemon juice
  • 1 teaspoon maple sugar
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoons onion, finely chopped
  • 2–3 garlic cloves

 

DIRECTIONS:

  1. Place everything in a food processor or high-powered blender, blending until well-combined.

 

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
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Foods, Uncategorized

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.

 

-People Start to Heal The Moment They Are Heard-
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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.

 

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

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.

 

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