Foods, Uncategorized

Creamy Southwest Chicken : Low Carb

Creamy Southwest Chicken

 

southwest chicken

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

 

Ingredients

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

Preparation

1) Heat large skillet with oil over medium heat.

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

3) Add garlic and cook for another minute.

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

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

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

Optional garnish: avocado slices or cilantro.

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

Slow Cooker Creamy Southwest Chicken Recipe

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

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

 

-People Start to Heal The Moment They Are Heard-
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Health and Disease, Uncategorized

Plastic Tea Bags : Plastic in Your Body

 

Billions of ‘Microplastics’ in Your Tea From Each Plastic Teabag

News Picture: Billions of 'Microplastics' in Your Tea From Each Plastic Teabag: Study

A new study warns that even your soothing cup of tea might serve up some invisible health hazards.

Some tea companies are replacing traditional paper teabags with plastic ones, but the new bags may be adding billions of tiny bits of plastic to your beverage, a team from Canada reports.

“We show that steeping a single plastic teabag at brewing temperature [205 degrees Fahrenheit] releases approximately 11.6 billion microplastics and 3.1 billion nanoplastics into a single cup of the beverage,” concluded a team led by Nathalie Tufenkji. She’s a professor of chemical engineering at McGill University in Montreal.

The global proliferation of microplastics — bits of plastic so small they are often invisible to the naked eye — have made headlines recently, having been found in large numbers in ocean and tap water, seafood and even human poop.

“In the past few years, there has been a steadily increasing body of scientific literature demonstrating that not only are microplastics permeating the broader environment, they are entering our bodies, as well,” noted Dr. Kenneth Spaeth, chief of occupational and environmental medicine at Northwell Health in Great Neck, N.Y. He wasn’t involved in the new research.

Spaeth stressed that there’s just too little data on whether or not microplastics pose a threat to human health. However, “based on the molecular composition of microplastics, there is reason to have real concern about the potential health effects,” he said, “since they contain a variety of components known to harm human health — including hormone-disrupting chemicals, as well as human carcinogens.”

In the new study, the Montreal team noted that the heat of brewed tea can cause plastic tea bags to break down into bits of plastic that are thousands of times smaller than the diameter of a human hair. That means you can’t see, taste or feel them in your mouth.

Investigating further, the researchers removed the tea from plastic teabags sourced from four different manufacturers. They then washed out the empty bags and placed them in hot water.

Using a powerful electron microscope, Tufenkji’s team found that a single bag released close to 12 billion microplastic particles, and more than 3 billion of the [even smaller] nanoplastic particles, into the water.

These levels were thousands of times greater than seen in other foods, they noted.

In a separate experiment, the researchers fed varying doses of these particles to very tiny animals — water fleas. Although the fleas lived, they did exhibit some physical and behavioral abnormalities after being fed the microplastics, the researchers report Sept. 25 in the journal Environmental Science & Technology.

Still, more research must be done to see if microplastics have health effects on humans, the McGill researchers said.

Spaeth said the new study “raises the specter that human exposure to microplastics is not just a result of the widespread contamination of the broader environment, but that our use of plastics in consumer products is notably adding to our microplastics exposure.”     Steven Reinberg

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

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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
EHS Telehealth

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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-
Health and Wellness Associates
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.

 

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

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

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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

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Health and Disease, Uncategorized

Bad Breath? Natural Ways to Address The Issue

Bad Breath?  Natural Ways to Address The Issue

Cucumber slices for bad breadth

Bad breath can be caused by bacteria from decaying food particles or debris in the mouth or can occur as the result of poor oral hygiene. To freshen your breath naturally, consider:

 

  • Eating hydrating foods. Oranges and organic celery – along with other water-rich produce – can help prevent dry mouth, which can contribute to halitosis. Also be sure to drink water throughout the day to maintain good hydration.
  • Ask your healthcare provider is magnesium is right for you, and what other supplements you must take with it.  If he or she does not know then contact us.
  • Trying natural mouth fresheners. Chew on parsley after meals, sip on peppermint tea or fresh peppermint leaves, or chew (but don’t swallow) cardamom seeds. There are a number of probiotic-based toothpastes now that are worth considering for oral and breath health as well.
  • Dont take laxatives
  • Stay away from all carbonated beverages
  • Stay away from fast food restaurants

 

-People Start to Heal The Moment They Are Heard-

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/