Foods, Health and Disease, Uncategorized

Protein Breakfast Bowl

protienbowl

Protein Breakfast Bowl

YIELD: 2 SERVINGS   CALORIES:437

Ingredients

1 small onion, sliced

6-8 medium mushrooms, sliced

5 oz grass-fed ground beef

1/2 tsp smoked paprika

2 eggs, lightly beaten

1 small avocado, diced

10-12 pitted black olives, sliced

salt

pepper

Directions

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

 

 

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Foods, Health and Disease, Uncategorized

Lower Your Blood Sugar Starting With This One Step

meat

 

Lower Your Blood Sugar Starting with This One Step

 

The next time you sit down for a meal, do not start with salad, soup or bread.  Dig right in to the main protein!  A new study from Weill Cornell Medical College in New York found that the blood sugar level of folks who follow this advice is 40% lower after a meal, enough to significantly reduce the odds of diabetes and to avoid “rebound hunger”.

 

Because protein takes longer to digest than carbs, even the healthy carbs in fruits and vegetables, it slows the rate at which your body breaks down other foods. And that, in turn, leads to a slower, steadier release of blood sugar.

 

Watch Sitcoms Too!

In a recent study, the blood sugar of prediabetes, women who watched funny TV shows with amusing characters, such as Sheldon in The Big Bang Theory, daily plunge 37%, no meds needed.  Hearty laughing uses blood sugar the same way exercise does, it also may reduce stress hormones that can keep blood sugar high.

 

Please share with family and loved ones.  If you need some personal help with your healthcare, please call us.

Health and Wellness Associates

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Diets and Weight Loss, Foods, Uncategorized

Almond Apple Spiced Muffins

almondapple

Almond Apple Spice Muffins 
What you’ll need:
2 cups almond meal
4 scoops vanilla protein powder
4 whole eggs
1 cup unsweetened applesauce
½ stick butter
1 Tbsp cinnamon
1 tsp all spice
1 tsp cloves
2 tsp baking powder

How to make it:
1. Preheat oven to 350 degrees. Melt butter in microwave (about 30 seconds on low heat).
2. Thoroughly mix all the ingredients in a bowl. Spray muffin tin with cooking spray or use cupcake liners.
3. Pour mix into muffin tins, making sure not to overfill (about 3/4 full). This should make 10 muffins.
4. Cook for 12 minutes. Makes 5 servings.

484 calories, 40g protein, 16g carbs (5g fiber), 31g fat

Health and Wellness Associates

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Health and Disease

Habits that can Damage Your Kidneys

creekautumn

10 Common Habits That Seriously Damage Your Kidneys

Our kidneys are super important for our health. They filter our blood, produce hormones, absorb minerals, produce urine, eliminate toxins, and neutralize acids. So as one of the most important organs in your body, your kidneys deserve some love.

Damage or steady decline of your kidneys can often go unnoticed for years as your kidneys can still do their job with as little as 20% of their capacity. Therefore kidney diseases are often referred to as “The Silent Diseases”. That’s why it is so important to take care of them before it is too late.

Here’s a list of 10 common habits that put a lot of pressure on your kidneys and can cause serious damage over time.

  1. Not Drinking Enough Water

Your kidney’s most important function is to filter blood and eliminate toxins and waste materials. When you don’t drink enough plain water during the day toxins and waste material start to accumulate and can cause severe damage to your body.

  1. Too Much Salt In Your Diet

Your body needs salt to work properly, not necessarily sodium. Most people however consume too much sodium, usually from eating out too muchm, which may raise blood pressure and put a lot of stress on the kidneys. As a good rule of thumb, no more than 5 grams of sodium should be eaten on a daily basis.  Look at those labels!

  1. Frequently Delaying The Call Of Nature

Many of us ignore the urge to go because they are too busy or want to avoid public bathrooms. Retaining urine on a regular basis increases urine pressure and can lead to kidney failure, kidney stones, and incontinence. So listen to your body when nature calls.

  1. Kick The Sugar Habit

Scientific studies show that people who consume 2 or more sugary drinks a day are more likely to have protein in their urine. Having protein in your urine is an early sign your kidneys are not doing their job as they should.

  1. Vitamin And Mineral Deficiencies

Eating a clean, whole food diet full of fresh vegetables and fruits is important for your overall health and a good kidney function. Many deficiencies can increase the risk of kidney stones or kidney failure. Vitamin B6 and magnesium, for instance, are super important to reduce the risk of kidney stones.  Never start taking vitamin B6 without consulting your healthcare provider.

An estimated 70 to 80 percent of Americans aren’t getting enough magnesium, so there may be a good chance that you are one of them.

  1. Too Much Animal Protein

Over consumption of protein, especially red meat, increases the metabolic load on your kidneys. So more protein in your diet means your kidneys have to work harder and this can lead to kidney damage or dysfunction over time.

  1. Sleep Deprivation

We have all heard how important it is to get a good night’s rest. Chronic sleep deprivation is linked to many diseases and kidney diseases are also on the list. During the night your body repairs damaged kidney tissue, so give your body the time to heal and repair itself.

  1. Coffee Habit

Just as salt, caffeine can raise blood pressure and put extra stress on your kidneys. Over time excessive consumption of coffee can cause damage to your kidneys.

  1. Painkiller Abuse

Way too many people take painkillers for their small aches and pains, while there are many all-natural, safe remedies available. Excessive use or painkiller abuse can lead to severe damage of liver and kidneys. Stop popping all that ibuprofen and Tylenol in your body, everytime you have an ache, or want to prevent an ache.

  1. Alcohol Consumption

Although there is nothing wrong with enjoying a glass of wine or having a beer once in a while, most of us don’t stop after just one drink. Alcohol is actually a legal toxin that puts a lot of stress on our kidneys and liver.

To stay healthy and avoid kidney issues it is important to eat lots of fresh, whole foods and if you keep the above information in mind and avoid these common habits as much as possible, your kidneys will not be under constant stress and your body will thank you for that.

Do you know what one drink is beneficial to your kidneys?

As always, call for an appt, and we will be happy to guide you through you process of getting healthier, preventing diseases and reversing diseases.

Please share with your family and friends.

Health and Wellness Associates

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  1. Carrothers

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Foods

No Bake Protein Bars

protienbars

No-Bake Protein Bars

The combination of crunchy toasted seeds, creamy nut butter, and chewy millet and dates makes this protein bar both energizing and satisfying. Packed with superfoods like chia seeds, hemp seeds, flax seeds and cacao, it’s the perfect afternoon snack to get you and your family through until dinner. I also added some maca root powder (a South American superfood), but you could add any other superfood or protein powders you like, or simply leave it out.

There’s no need to turn on the oven, and this bar sets up in the freezer and can be stored there for up to 3 months, meaning you’ll always have a healthy snack on hand.

Superfood Protein Bars

Makes 24 bars (1 inch by 2 inches each)

2 cups puffed millet

1/2 cup quick oats

1/2 cup ground flax seeds

1 cup mixed toasted seeds (sunflower, sesame and pumpkin seeds)

1/4 cup hemp seeds

1/4 unsweetened shredded coconut

2 tablespoons chia seeds

2 teaspoons maca powder, optional

10 pitted Medjool dates (about 1 cup)

3/4 cup almond or sunflower seed butter

1/4 cup extra virgin coconut oil

1/4 cup raw cacao or cocoa powder

1/4 cup brown rice syrup

4 teaspoons water

1 tablespoons vanilla extract

3/4 teaspoons sea salt

Line a 13-by-9-inch pan with parchment paper and set aside. In a large bowl combine millet, oats, flax seeds, toasted seeds, hemp seeds, coconut, chia seeds and maca root, if using; set aside.

Roughly chop dates and add to a food processor along with remaining ingredients, and blend until combined. Add to dry mix and mix until completely combined. Press evenly into prepared tray and freeze for 2 hours until completely cold and firm. Remove and slice into 24 bars. Store in an airtight container in the freezer for up to 3 months.

Per serving: Calories 165; Fat 12 g; Saturated Fat 3 g; Protein 5 g; Carbohydrates 12 g; Sugar 5 g; Fiber 3 g; Cholesterol 0 mg; Sodium 67 mg

Please feel free to share with family and friends

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