Health and Disease, Uncategorized

5 Triggers to Autoimmune Diseases

I couldn’t believe what the consultant was telling me.  He couldn’t see anything on the MRI scan that could be accounting for my pain, but as it was December he wanted to help me throug…Autoimmune diseases are increasingly common. About 50 million Americans are suffering from a least one kind.

If you have an autoimmune disease, it means that your body is basically attacking itself. Your immune system goes into overdrive and sees everything as a threat. Trying to protect you from this perceived danger, it starts fighting and attacking its own tissues and cells, mistaking them as hazards. This can lead to pain, discomfort, and all kinds of issues depending on the autoimmune condition you have.

So what are the top 5 triggers common in almost all autoimmune diseases?


5 Autoimmune Disease Triggers 

1. Sugar.  Processed sugar is a common offender for anyone’s health. It leads to inflammation and can trigger autoimmune symptoms. Use organic honey and eat dates, fruits, and root veggies for sweetness.

2. Quinoa.  Though it is gluten-free and a trendy protein-rich pseudo grain, in large amounts, it can actually provoke your immune system. Limit your quinoa consumption and stick to other gluten-free products instead.

3. Gluten. Gluten is a well-known offender of health. People with Celiac disease know to stay away from it, however, it is destructive to anyone with any other autoimmune condition as well. Switch to gluten-free to stay safe.

4. Dairy.  Due to molecular mimicry, casein in dairy can act like gluten in your body. It can cause your immune system to go haywire and trigger your symptoms. Switch to plant-based alternatives.

5. Milk chocolate.   It may be yummy, but all the refined sugar, dairy, unhealthy fats, and possible artificial ingredients make milk chocolate the enemy. Switch to dairy-free, extra dark chocolate, raw cacao, and carob products. If you need sweetness, fruit and root veggies are your best options.


Remember we are in this together

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

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.


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Archived 2017





Foods, Uncategorized

Quinoa Burger


Quinoa Mushroom Burger




1 cup quinoa

2 cups water

1/4 cup olive oil, divided

1 large shallot, minced

1/2 teaspoon crushed red pepper flakes 

2 large Portobello mushrooms, stems removed and caps finely chopped (preferably using a food processor)

1/8 teaspoon salt

Freshly ground pepper, to taste

1 1/2 cups bread crumbs

1/2 cup mashed cooked yam, more if needed

6-12 lettuce leaves (if substituting for hamburger buns)

3 tomato slices (if used)

3/4 cup guacamole/avocado (if used)



First, rinse the quinoa well. Bring the water to a boil and add the quinoa, cooking until finished, 12 to 15 minutes, careful not to overcook. Drain, measure 2 cups and set aside.


In a large sauté pan, heat the olive oil over low heat and add the shallot and red pepper flakes. Cook until the shallots are soft, about 3 minutes. Add the mushrooms and cook for 3 more minutes to soften, stirring often.


Place the mixture in a large bowl and add the quinoa, then add salt and pepper to taste. Set aside to cool and then add the breadcrumbs and mashed yam, kneading the mixture to fully incorporate and form the burger base. Test the mixture by forming a very small patty and frying it in a sauté pan; if the burger is too soft to hold together, add more mashed yam to bind. Make 8 patties by pressing the mixture firmly with your hands.


Heat a thin layer of olive oil in a large skillet or grill pan over medium heat. Cook the patties until golden-brown on both sides, 3 to 4 minutes per side.


Place the burger on a lettuce leaf (if using) and then top with tomatoes, guacamole or slices of avocado


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Foods, Uncategorized

Sweet Potato Quinoa Cakes


Fall Sweet Potato Quinoa Cakes




2 cups cooked quinoa

1 medium sweet potato baked

2 tbs. applesauce

1 egg white

1/2 tbs. cinnamon



Preheat your oven to 400 degrees.


In a large mixing bowl combine 1 cup of the cooked quinoa with the inside of the baked sweet potato and mash together.


Add in your egg white, applesauce, and cinnamon and continue to mix.


Slowly add the remaining 1 cup of quinoa to the mix.


Form into patties and place on a baking sheet sprayed with olive oil.


Bake for 10 minutes. Remove and flip the cakes. Then bake for another 10 minutes.


Serve and Enjoy!


Makes 6 cakes!


Yields: 3 servings | Serving Size: 2 quinoa cakes | Calories: 204 | Total Fat: 2 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 60 mg | Carbohydrates: 38 g | Dietary Fiber: 5 g | Sugars: 2 g | Protein: 8 g | SmartPoints: 6 |


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Archived : P Carrothers


Foods, Uncategorized






Quinoa, good or bad for YOU!

Quinoa (KEEN-wah) is a type of seed of the goosewort plant, a relative of spinach and chard. Quinoa provides a complete protein, making it especially valuable for vegetarians. Quinoa contains all the essential amino acids, including lysine, which is critical for growing and repairing body tissues. One cup of quinoa has more protein than one egg and is high in magnesium, folate and riboflavin (B2). Quinoa is a prebiotic that feeds beneficial bacteria in your digestive tract and is a great source of insoluble fiber that promotes healthy elimination, helps maintain colon health and prevent the formation of gallstones. Your body can easily digest and access the vitamins and minerals and quinoa making this a most excellent addition to a healthy diet. Recently, we have found that most Quinoa has switched to a corn flour instead of rice. This is causing many problems for people with allergies. Do you know what food allergies, sensitivities, and addictions you have. If not, contact us and we can figure this out together.


Health and Wellness Associates



Foods, Uncategorized

One Pan Cheesy Broccoli & Quinoa Bake


One Pan Cheesy Broccoli Chicken & Quinoa Bake!

32 oz Chicken broth
1 cup Quinoa (or rice!)
3 cups Broccoli (about 1 large head), cut into florets and finely chopped
1 lb Chicken, cut into bite size pieces
1 tsp Minced garlic
1 cup Shredded cheddar cheese, divided
1 cup Plain low fat Greek yogurt
1/4 cup Parmesan cheese

2 tbs Parmesan cheese
1/4 cup Cheddar, shredded
1/4 cup Panko breadcrumbs (optional)

Spray a 9×13 inch baking pan with cooking spray. Preheat oven to 425 degrees.

Rinse quinoa in a fine strainer under cold water. Drain excess water. Combine quinoa with 2 cups chicken broth in large saute pan. bring chicken broth to a boil, and reduce heat to simmer. Cover and continue to cook for about 10-15 minutes, or until quinoa becomes translucent.

Add broccoli and 1 additional cup of chicken broth and stir to combine. Place cover back on and continue to cook over high heat for about 3-5 minutes, or until broccoli is tender. Remove quinoa and broccoli from pan and place in baking dish. (Note there will still be some chicken broth in the pan, this is ok!)

Spray the same pan with cooking spray. Add chicken, salt, pepper, and garlic and turn heat to high. Cook chicken on both sides until golden brown (about 2 minutes). Then add the rest of the chicken broth and continue to cook chicken over medium high heat until chicken is cooked through. Add the quinoa and broccoli back to the saute pan with the chicken and turn off heat.

Add yogurt, 1 cup shredded cheddar and 1/4 cup parmesan. Stir to combine.

Pour everything into baking dish and top with cheese and bread crumbs if desired. Bake for 12-15 minutes, or until cheese has melted and bread crumbs are lightly golden brown.


Nutrition | 8 Servings
218 Cals | 6g Fat | 5g Sat. Fat | 19g Carb | 2g Fiber | 2g Sugar | 24 g Protein

Please feel free to share with family and friends.


Health and Wellness Associates




Are You Curious About Quinoa


Eating a bowl of quinoa a day may lower your risk of premature death from diseases like cancer, heart disease, respiratory disease, and diabetes by 17 percent. This was the finding from a Harvard School of Public Health study, which followed more than 367,000 people for about 14 years.1

Those who ate about 1.2 ounces (34 grams) of quinoa per 1,000 kcal daily enjoyed the lowered risk of all-cause mortality.2 Unfortunately, the researchers lumped quinoa in with other whole grains and cereal fibers, even though quinoa is not a grain at all – it’s a seed.

Even the US Whole Grains Council featured quinoa as a whole grain of the month, so it’s no wonder so many are confused. Even the Whole Grains Council admitted:3

Quinoa… is in fact not technically a cereal grain at all, but is instead what we call a ‘pseudo-cereal’ – our name for foods that are cooked and eaten like grains and have a similar nutrient profile. Botanically, quinoa is related to beets, chard, and spinach, and in fact the leaves can be eaten as well as the grains.”

But make no mistake, while quinoa can be a healthy addition to your diet, I would not recommend feasting on whole grains; the two are quite different in terms of their nutritional value and effects on your health.

Quinoa Contains Both Healthy Fats and Protein

Quinoa is often described as the highest-protein “grain” (again, even though it’s a seed), and this is because it’s actually a complete protein. There are nine essential amino acids that you must get via your diet, as your body does not make them on its own.

Foods that supply all of the essential amino acids are generally known as “complete” proteins, while those that do not are known as “incomplete” proteins. Most grains lack adequate amounts of the amino acids lysine and isoleucine, making them incomplete proteins.

Quinoa, however, has higher amounts of both lysine and isoleucine, making it a complete protein. It is a particularly good source of lysine, which is important for immune system health, muscle repair, and may even reduce anxiety.4

There are about 24 grams of protein in one cup of quinoa, compared to about five grams in a cup of rice, and quinoa has 25 percent more protein than refined grains.5 In addition, quinoa is a valuable source of healthy fats, unlike most grains.

Close to 30 percent of the fatty acids in quinoa come from oleic acid, the same monounsaturated fatty acid found in olive oil and linked to reduced blood pressure and heart disease risk. About 5 percent of quinoa’s fatty acids are alpha-linolenic acid (ALA), a beneficial form of plant-based omega-3s.6 Also noteworthy, as Live Science reported:7

Most foods lose their healthy fatty acids when oxidized, but quinoa’s nutrients hold up to boiling, simmering, and steaming.”

Quinoa Is an Antioxidant Powerhouse

Quinoa is rich in phytonutrients, including antioxidants like ferulic, coumaric, hydroxybenzoic, and vanillic acid. Quinoa also contains the antioxidants quercetin and kaempferol, in concentrations that rival those found in berries like cranberries.8

Quercetin is an antioxidant that many believe prevents histamine release—making quercetin-rich foods “natural antihistamines.” Kaempferol, meanwhile, may help fight cancer and lower your risk of chronic diseases including heart disease. Antioxidant flavonoids in quinoa have also been found to lower the risk of dying from heart disease.9

Further, the phenolic acids in quinoa offer powerful anti-inflammatory benefits, and research shows daily consumption of quinoa may lower levels of inflammation in the fat tissue and intestines of rats.10 Compare this to most grains, which tend to increase levels of inflammation in your body.

Quinoa May Boost Heart Health, Lower Diabetes Risk

Quinoa contains a wealth of nutrients that are good for your heart, including monounsaturated fats. In one study published in the European Journal of Nutrition, consuming quinoa led to lower levels of triglycerides and free fatty-acids, which is associated with a lower risk of heart disease, than other gluten-free grains.11

Research also suggests quinoa has a favorable effect on blood sugar levels and may even help lower diabetes risk. In a study of rats fed a high-fructose diet, it was shown that “quinoa seeds can reduce most of the adverse effects exerted by fructose on lipid profile and glucose level.”12

Further, in a study of 10 traditional Peruvian grains, quinoa had the highest antioxidant activity, which the researchers believed may be useful for helping to manage type 2 diabetes and high blood pressure.13,14 And as noted by the George Mateljan Foundation:15

“With respect to type 2 diabetes, quinoa simply has too many things in common with other foods known to decrease risk. At the top of the list here would be its fiber and protein content. Quinoa is a good source of fiber—one of the key macronutrients needed for healthy blood sugar regulation.

It also provides outstanding protein quality, even in comparison to commonly-eaten whole grains. Strong intake of protein and fiber are two dietary essentials for regulation of blood sugar. Because chronic, unwanted inflammation is also a key risk factor for development of type 2 diabetes, the diverse range of anti-inflammatory nutrients found in quinoa also make it a great candidate for diabetes risk reduction.”

Quinoa Can Help You Increase Your Fiber Intake

Quinoa is a good source of protein, with about 12 grams in one cup. When it comes to fiber, the recommended amount is between 20 and 30 grams per day, but I believe about 32 grams per day is ideal. Unfortunately, most people get only half that, or less, which could put your health at risk.

In one study, those who ate the most fiber had a 25 percent reduced risk of dying from any cause within the next nine years, compared to those whose fiber intake was lacking.16

Previous research has also found an inverse association between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease to begin with.17

Unfortunately, many people turn to whole grains to add fiber to their diets. While they certainly contain fiber, if you are insulin and leptin resistant they will raise your insulin and leptin levels, which is a major driver of most chronic diseases.

Besides, most whole-grain products on the market are highly processed, which further deteriorates their value. Instead, focus on eating more vegetables, nuts, and seeds, like quinoa.

As an added bonus, the fiber in quinoa can help you feel full longer. One study found that people who ate quinoa reported greater feelings of satiety than those who ate wheat or rice.18

An Excellent Gluten-Free Alternative

Gluten, a protein found in grains such as wheat, rye, and barley, causes the immune system to attack the intestines in people with celiac disease. But non-celiac gluten sensitivity may actually affect as many as 30 to 40 percent of the population, and according to Dr. Alessio Fasano at Massachusetts General Hospital, virtually all of us are affected to some degree.19

This is because we all create a substance called zonulin in the intestine in response to gluten. Glutinous proteins, known as prolamines, can make your gut more permeable, which allows partially digested proteins to get into your bloodstream that would otherwise have been excluded, any of which can sensitize your immune system and promote inflammation, contribute to chronic disease.

Once gluten sensitizes your gut, it then becomes more permeable and all manner of gut bacterial components and previously excluded dietary proteins—including casein and other dairy proteins—have direct access to your bloodstream, thereby further challenging your immune system. Gluten may even negatively impact mood and brain health.

Quinoa, which is nutritionally dense, makes an excellent alternative to some of the other gluten-free options, such as rice, corn, or potato flour. In fact, when quinoa was added to gluten-free products, it significantly increased their polyphenol content.20

Gluten also makes your gut more permeable, which allows proteins to get into your bloodstream, where they don’t belong. That then sensitizes your immune system and promotes inflammation and autoimmunity, both of which play a role in the development

Quinoa Can Be Eaten Hot or Cold, for Breakfast, Lunch, or Dinner

Quinoa’s nutritional profile makes it a smart choice for your health, especially in favor of grains, but its simplicity and versatility makes it an easy choice as well. You can easily substitute quinoa or quinoa flour for grains and grain flours in recipes. It cooks up in under 15 minutes, and has a mild nutty flavor and chewy texture that works well with a variety of flavors, hot or cold. Try quinoa in salads, soups or stews, as a breakfast porridge, and as a healthy side dish. You can even find quinoa noodles.

In fact, any time you’re tempted to reach for a grain, make it a habit to substitute quinoa instead. It’s an easy way to add valuable nutrition to your diet while avoiding the many pitfalls of eating too many grains.


Baked Quinoa and Apples


Baked Quinoa with Apples Recipe

Total Time: 35 minutes
Serves: 1-2



  1. Boil Water then add Quinoa and simmer for 10-15 mins.
  2. Pour into oven safe bowl, add Eggs, Apple Sauce, Salt and Cinnamon and broil on low in oven for 7 mins.
  3. Top with Pecans, Apple and Honey