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Five Foods That Have More Sodium Than Chips


5 Foods That Have More Sodium Than Chips   


Your body needs sodium—but there’s no denying that most of us are getting way too much of it. According to recent stats from the American Heart Association, the average daily sodium intake in this country is 3,600 milligrams—more than double the Association’s recommendation of 1,500 milligrams max. But avoiding clear offenders like salted nuts and potato chips may not be enough to bring you down into the recommended range since there are so many sneaky salt bombs out there. Just look at these seemingly healthful foods—they all contain more than 255 milligrams of sodium, which is the amount you’ll find in a 1 ½-ounce bag of Lays Classic Potato Chips:


1/2 Cup Nonfat Cottage Cheese
This packs a surprising 270 milligrams of sodium—and if you’re not careful, it’s easy to eat more than ½ cup and really overdo it with the salty stuff.


A 6 1/2″ Whole-Wheat Pita 
Pitas come with a health halo—especially when they’re whole-wheat—and they can be a good source of fiber. But they also come with a heavy dose of sodium: 284 milligrams in just one pocket.

2 Tbsp Reduced-Fat Italian Salad Dressing
Yup, you can take in more sodium in 2 Tbsp of your salad topper than in an entire bag of chips: This variety is loaded with 260 mg per serving—although plenty of other types of salad dressing pack just as much.

Veggie Burger

While the exact stats will of course vary from brand to brand, the USDA says that one store-bought veggie burger patty tends to come in around 398 milligrams of sodium—and that’s before you even consider all of the salt in the bun (many types of bread are just as salty as pitas, if not more so).
1/2 Cup Canned Tomato Sauce
Tomato sauce has its virtues—it contains lycopene, for example, a carotenoid that research has linked to a decreased risk of heart disease and certain types of cancer. But you have to eat it in moderation since each ½-cup serving packs a shocking 642 milligrams of sodium.
Health and Wellness Associates


P Carrothers





The Cure Is In The Kitchen


The Cure Is In The Kitchen


There are a lot of reasons why people visit the Mayo Clinic, most of which have something to do with heart surgery or various other medical emergencies. I traveled there recently to learn how to cook barley risotto.


Barley has many good features: It’s full of fiber and rich in niacin (vitamin B3) and minerals such as manganese and selenium. It also has a nice, nutty flavor that lends itself to a wide variety of pleasant dishes you might enjoy at the end of a long day. Plus, it’s really easy to cook.


I could have learned to make barley risotto in five minutes by reading a recipe, but I went to the Mayo Clinic to learn about it because I wanted to hear from doctors there who are convinced that the greatest public-health advances will come not from gee-whiz medical technology but by teaching Americans how to cook healthy meals.


That’s how I happened to sit down with internist Deborah Rhodes, MD, over barley risotto. At one point, our conversation turned to that classic scene from TV cop dramas: A drug dealer, riddled with gunshot wounds, is rushed into the emergency room on a hospital gurney. The valiant crew of surgeons and nurses race to save him, cracking jokes about how one of the bullets hit the exact same place where he was wounded the last time he was in the ER. It will, they quip, reduce the amount of scarring.


It’s tempting to look at that cliché and see a tragic example of someone who made dangerous choices that overtax our medical system while destroying lives. But do we ever stop to think about the everyday choices we make that lead to similarly awful outcomes?


Rhodes told me she sees patients all the time who suffer an obesity-related medical emergency — say a heart attack — and return years later with other serious complications of obesity because they were unable to address the underlying causes. The statistics are alarming:


Women who have survived one of the most common types of breast cancer and are obese have a 30 percent higher chance of recurrence and a nearly 50 percent higher chance of dying from the cancer, compared with healthy-weight survivors.

Some 120,000 cancer cases in the United States each year are directly associated with obesity, according to the American Institute for Cancer Research.

Weight issues may account for as many as 14 percent of cancer deaths in men and 20 percent in women 50 and older, according to a 2003 study by the American Cancer Society.

More than 16 percent of strokes are associated with obesity.

Middle-age men who are obese have a 60 percent greater chance of dying from a heart attack than their counterparts with a healthy weight.

Obesity, of course, has many causes, but for most of us it’s all about priorities — especially balancing the demands of work against the time and energy required to develop and practice healthy habits. We often feel it’s good to spend an extra three hours at the office, but bad to take a little time off to attend yoga class. Or we believe it’s OK to be so selfless at work that we skip lunch, work through dinner, and hit the drive-through on the way home, but it’s selfish to insist on making time for family meals.


Part of the solution, according to Rhodes and her Mayo Clinic colleagues, is to teach people how to cook. Mayo’s new “participation kitchen” can help people emerging from a medical crisis who are ready to use that difficult moment in their lives as a pivot point. Learning to prepare healthy meals can aid the  transition from their current lifestyle to one that may keep them out of the emergency room in the future.


Mayo also offers life coaching and Pilates classes, as well as health assessments, to help patients get back on the fitness track. If this doesn’t sound like our notions of a hospital, that’s because Mayo and other medical centers are beginning to figure out that the future of health is about preventing, rather than treating, chronic disease. And eating well is a central part of the strategy.


That’s easier said than done, of course, and it always has been. Hippocrates, who lived some 2,500 years ago, offered one of our better-known life lessons when he said, “Let food be thy medicine.” But, as Plato pointed out, not everyone was listening. “We have made of ourselves living cesspools and driven doctors to invent names for our diseases,” the philosopher wrote.


People in Hippocrates’s time ate what we would today call an organic, whole-foods diet, and they probably got a fair amount of exercise, as there were no cars or escalators. But they still found a way to eat poorly. It’s just something that people do — we’re all too human, all too frail. I like to think of a poor diet not as a personal failure, but as a weakness that has vexed humans since at least the time of Hippocrates.


How can we work with that human frailty and nudge ourselves in the direction of better health? We might start by cooking barley for risotto. Load it up with sautéed red peppers and Swiss chard, throw on some sautéed chicken, lamb sausage, or salmon, and you have a thoroughly healthy and satisfying meal.


There are even easier steps, though. Keep a bag of almonds or protein bars at the office. They’ll keep you from resorting to the vending machine for sustenance when those last-minute meetings force you to skip lunch. Make a batch of hard-boiled eggs on the weekend so you can grab a quick, protein-rich breakfast when you’re running late for work. Swap out sugary beverages for drinks that you actually love just as much but don’t consider very often — perhaps chilled peppermint tea?


None of these things is as complicated as heart surgery. But taken together, they might just keep you out of the emergency room and off the operating table.


Health and Wellness Associates



Healthy Chicken Fried Rice


Healthy Chicken Fried Rice


Craving takeout? You can have this healthy fried brown rice with chicken and asparagus on the dinner table in 30 minutes, about the same amount of time you’d wait for delivery. This recipe swaps fiber-rich brown rice for white rice, which helps keep you full and keeps blood sugar steady.



2 tablespoons peanut oil, divided

1 pound chicken breast, chopped into bite sized pieces

½ yellow onion, peeled and chopped

1 carrot, trimmed and chopped

3 garlic cloves, peeled and minced

1 tablespoon minced ginger

2 cups chopped asparagus, from approximately a 1-pound bunch

⅓ cup water

2 cups cooked white or brown rice, chilled

2 tablespoons low sodium soy sauce

¾ cup frozen green peas


Heat 1 tablespoon peanut oil on medium-high heat in a large skillet. Add chicken and cook until golden on all sides and cooked through, about 5 to 7 minutes. Remove chicken from skillet and set aside in a bowl.


Wipe skillet clean. Add remaining tablespoon oil to the skillet and heat on medium-high. Add onion, carrot, garlic, and ginger. Saute 2 to 3 minutes until onion is translucent. Stir in asparagus and ⅓ cup water, scraping up any browned bits at the bottom. Cook until asparagus is tender but still bright green and water has evaporated, about 5 minutes.



Stir in rice and soy sauce and cook, stirring occasionally, until slightly crispy and warmed through, about 5 minutes total. Stir in peas and cook an additional minute to warm through.

Ingredient Variations and Substitutions

If you’re usually not a fan of the heavier flavor of brown rice, you may be surprised to find you like it in this dish. The nutty flavor of brown rice is brought out by a quick stir fry in peanut oil. However, if you’re still not sold, you could try a mix of white and brown rice or make this with white rice.


Think of this quick and easy recipe as a template for making grain and vegetable stir fries. Look beyond rice and try different whole grains. Quinoa is packed with protein and has the same fluffy texture. Millet has a mild flavor that many people who do not enjoy brown rice will find pleasant. You could even make this with other whole grains like farro or spelt grains, which lend a nutty flavor and chewy texture from their larger grains.


To make this dish vegan, swap cubes of tofu for the chicken. You may want to marinate it first or toss with a seasoning spice, like lemon pepper seasoning. Tofu by itself is pretty bland. You could also make this with chunks of pork tenderloin or lean ham.


For gluten-free fried rice, use tamari instead of soy sauce.



Tamari is a soy sauce made from only soybeans rather than a blend of soy and wheat. If you are allergic to soy, look for coconut aminos, which has a similar umami flavor.


Feel free to use any combination of vegetables you or your family enjoy! I’ve made this with zucchini, green beans, broccoli, and peppers—whatever is on sale or seasonal at the grocery store.


For those with peanut allergies, make this with sesame oil, which adds a similar nutty flavor, or your favorite neutral flavored oil, like canola or avocado oil. Avoid olive oil, which is too strongly flavored for this dish.


Health and Wellness Associates

Archived 2017





Thyroid Boosting Smoothie


Thyroid Boosting Green Smoothie


Everyone over the age of 40 has thyroid issues.  99% of the population!

This is a smoothie that you can have everyday.  Most smoothies with fruit and fruit juices, are not meant to have on a daily basis.

This smoothie is filled with three basic ingredients that help regulate thyroid hormones: tyrosine to boost the thyroid hormone, greens to activate the thyroid hormone, and antioxidants to reduce inflammation in the body. Now you can create your own customized thyroid smoothie, all with the click of a blender!


1 tbsp tyrosine (sunflower seeds or flax seeds)

1 cup greens (kale, watercress, or spinach)

1/2 cup antioxidants (frozen raspberries or blueberries)

1 cup water


  1. Place preferred tyrosine base, green base, and antioxidant base into blender.


  1. Add water and blend until desired texture is reached.


Health and Wellness Associates

Archived Article



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Sweet Potato Pie, Paleo Style



Sweet Potato Pie     Paleo Style



(Makes 1 x 9″ pie)

1lb 3oz sweet potatoes, peeled and chopped

½ c coconut cream (taken from the top of a can of coconut milk placed in the fridge overnight)

½ c applesauce

½ – ¾ coconut palm sugar, to taste

½ tsp cinnamon

¼ tsp nutmeg

5 egg yolks


1x 9” Pie Crust, for your needs

1 c chopped pecans

1 Tbsp maple syrup



Preheat oven to 350º.

Steam sweet potatoes until tender, 15-20 min. Remove the sweet potatoes from the steamer and mash.

Combine all ingredients except maple syrup and pecans in a medium bowl. Using an electric mixer, mix until completely combined and well incorporated. Pour filling into prepared crust. Sprinkle pecans evenly over the pie. Drizzle with maple syrup. Bake 50-55 min. Allow the pie to cool completely before serving. Store pie in the refrigerator.


Healthy Eating!

Health and Wellness Associates

Archived Article



Cinnamon Custard


Cinnamon Custard


Excellent recipe for any group, please remember to use heavy whipping cream, not half and half.




2 cups Heavy Cream

1/2 tsp Cinnamon

2 large Eggs (Whole)

1/2 cup Sucralose Based Sweetener (Sugar Substitute)

1/8 tsp Salt

1/2 tsp Vanilla Extract

6 tbsps Caramel Sugar Free Syrup

2 large Egg Yolks




This delectable Mexican dessert can be prepared a day ahead, covered with plastic wrap and refrigerated.


In a medium-size heavy saucepan, combine cream and cinnamon. Heat over medium heat, whisking constantly to thoroughly blend cinnamon into cream, just until cream begins to steam. Do not boil. Remove from heat.

Heat oven to 300°F.

In a medium bowl, whisk eggs, egg yolks, sugar substitute and salt together until pale yellow and slightly thickened.

Using a soup ladle and whisking constantly, very gradually pour in the hot cream. When all the cream has been added, whisk in the vanilla extract.

Pour about 1/2 cup of the cream mixture into each of six 4-ounce custard cups (or pour entire mixture into a 2-quart round baking dish).

Place the cups or baking dish in a roasting pan. Carefully pour enough boiling water(about 4 cups) in the roasting pan to come halfway up the sides of the cups or baking dish.

Bake until custard is still slightly loose in center, about 30 minutes. (Bake the baking dish about 5 minutes more).

Using an oven mitt, carefully remove cups from water bath.

Serve warm, at room temperature or cold, toping each serving with 1 tablespoon of caramel syrup.


Health and Wellness Associates



Veggie Chopped Salad Recipe



Veggie Chopped Salad Recipe



3 cups finely chopped fresh broccoli

3 cups finely chopped cauliflower

3 cups finely chopped celery

2 cups frozen peas (about 8 ounces), thawed

6 bacon strips, cooked and crumbled

1-1/3 cups mayonnaise

1/4 cup sugar

2 tablespoons grated Parmesan cheese

1 tablespoon cider vinegar

1/4 teaspoon salt

3/4 cup salted peanuts



In a large bowl, combine the first five ingredients. In a small bowl, mix mayonnaise, sugar, cheese, vinegar and salt until blended. Add to salad and toss to coat. Just before serving, stir in peanuts. Refrigerate leftovers. Yield: 12 servings (3/4 cup each).


Make sure you let everyone know there are peanuts in this recipe.


Health and Wellness Associates

Archived Article


Blender Bread


Blender Bread



ghee or coconut oil for greasing pan

8 eggs

1/2 cup unsweetened almond milk

4 teaspoons apple cider vinegar

3 cups whole raw cashews, about 450g

7 tablespoons coconut flour

2 teaspoons baking soda

1 teaspoon sea salt




Place a heatproof dish filled with 2 inches of water on the bottom rack of the oven and preheat the oven to 325°F. Lightly grease a 10 by 41⁄2-inch loaf pan with ghee or coconut oil. Line the bottom and sides of the pan with parchment paper so the ends hang over the sides.

Combine the eggs, almond milk, vinegar, cashews, baking soda, and salt in a high-speed blender and process on low speed for 15 seconds. Scrape down the sides and then process on high for 30 seconds, or until very smooth. Add the coconut flour and blend again for 30 seconds. If the batter is too thick to blend, add up to 2 tablespoons water until it is moving easily through the blender. Transfer the batter to the prepared loaf pan.

Bake for 60 to 70 minutes, until a toothpick inserted into the center comes out clean.

Allow the bread to cool in the pan for 30 minutes, then gently remove the loaf using the parchment paper overhangs and allow to cool on a wire rack before serving or storing. Store the loaf tightly wrapped in parchment and cling wrap in the refrigerator for up to 5 days.

To freeze – wrap the loaf tightly in parchment paper and place inside a freezer reseal able bag. Press all of the air out and zip it tight. Defrost in the refrigerator overnight.


Health and Wellness Associates



Ty to S. Valentino for sending this

picture from yahoo

Berries and Coconut Whip Cream


Berries and Coconut Whip Cream


Is it good for YOU?


Try bringing berries into your regular diet if you have any illness or symptom, including high cholesterol, ovarian cysts, irregular menstruation, brain cancer, amyotrophic lateral sclerosis (ALS), stroke, Parkinson’s disease, Alzheimer’s disease, dementia, attention-deficit/hyperactivity disorder (ADHD), autism, encephalitis, epilepsy, Huntington’s disease, narcolepsy, osteomyelitis, Tourette’s syndrome, cerebral palsy, multiple sclerosis (MS), atherosclerosis, heart disease, ovarian cancer, atrial fibrillation, prostate cancer, polycystic ovarian syndrome (PCOS), mystery infertility, endometriosis, obsessive-compulsive disorder (OCD), acne, weight gain, bladder infections, fibroids, hypoglycemia, psoriasis, adenomas, edema, thyroid nodules, hot flashes, sensations of humming or vibration in the body, headaches, nerve pain; mineral deficiencies, frozen shoulder, panic attacks, phobias, brain lesions, jaw pain, anxiousness, scar tissue, Candida overgrowth, back pain and if you are female.


As you eat berries, reflect on the abundance of berries available year-round and how they grow on bushes low to the ground so we can easily pick them and share in them with animals also in need of nourishment. The selfless nature of berries help us to also become more generous, kind, and selfless in turn.


Beautiful and enticing, these berries-and-cream bowls are perfect for brunch, entertaining, or dessert. The coconut milk whips into a cloud of light, fluffy whipped cream, and the hint of ginger and lemon zest completes the dish. Enjoy impressing those you love with these beautiful berry bowls.


Berries and Coconut Whip Cream

Gluten free



1 cup blueberries

1 cup blackberries

1 cup raspberries

1 cup strawberries

2 x 13.5-ounce cans full-fat coconut milk, refrigerated

¼ teaspoon grated ginger

1 teaspoon maple syrup

Lemon juice (from about ¼ lemon)

1 2-inch piece vanilla bean pod, split lengthwise

1 teaspoon lemon zest

4 leaves fresh mint, minced



Rinse the berries, mix them together, and divide them evenly into 2 bowls. Open the cans of coconut milk, being careful not to shake them. Coconut milk naturally separates in the can, leaving a thick, heavy layer on top. Scoop out the solid cream from each can and place it in a small mixing bowl. (You will need ½ cup of cream.) Discard the thin liquid that remains. Using a fork, whisk together the coconut cream, ginger, maple syrup, lemon juice, and the scraped seeds from the vanilla bean pod. Whisk until the mixture is well combined and smooth. Scoop a generous dollop of cream over the berries in each bowl. Top with the lemon zest and mint.


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Health and Wellness Associates

Archived  MM






Low Carb: Slow Cooked Beef Tips


Slow Cooker Beef Tips Recipe




1/2 pound sliced baby portobello mushrooms

1 small onion, halved and sliced

1 beef top sirloin steak (1 pound), cubed

1/2 teaspoon salt

1/4 teaspoon pepper

2 teaspoons olive oil

1/3 cup dry red wine or beef broth

2 cups beef broth

1 tablespoon Worcestershire sauce

2 tablespoons cornstarch ( white flour is better for most)

1/4 cup cold water

Hot cooked mashed potatoes



Place mushrooms and onion in a 3-qt. slow cooker. Sprinkle beef with salt and pepper. In a large skillet, heat 1 teaspoon oil over medium-high heat; brown meat in batches, adding additional oil as needed. Transfer meat to slow cooker.

Add wine to skillet, stirring to loosen browned bits from pan. Stir in broth and Worcestershire sauce; pour over meat. Cook, covered, on low 6-8 hours or until meat is tender.

In a small bowl, mix cornstarch and cold water until smooth; gradually stir into slow cooker. Cook, covered, on high 15-30 minutes or until gravy is thickened. Serve with mashed potatoes. Yield: 4 servings.


Health and Wellness Associates



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