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For Thanksgiving – A Healthy Green Bean Cassarole Recipe!

For Thanksgiving – A Healthy Green Bean Cassarole Recipe!

From EatingWell:  November/December 2008
This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

6 servings, about 3/4 cup each
Active Time: 30 minutes
Total Time: 45 minutes

Nutrition Profile
Diabetes appropriate, low calorie, low cholesterol, low saturated fat, heart healthy, healthy weight, high calcium, high fiber.

 

Ingredients

•    3 tablespoons canola oil, divided
•    1 medium sweet onion, (half diced, half thinly sliced), divided
•    8 ounces mushrooms, chopped
•    1 tablespoon onion powder
•    1 1/4 teaspoons salt, divided
•    1/2 teaspoon dried thyme
•    1/2 teaspoon freshly ground pepper
•    2/3 cup all-purpose flour, divided
•    1 cup low-fat milk
•    3 tablespoons dry sherry or chicken stock
•    1 pound frozen French-cut green beans, (about 4 cups)
•    1/3 cup reduced-fat sour cream
•    3 tablespoons buttermilk powder or dry milk powder, (see Ingredient Note)
•    1 teaspoon paprika
•    1/2 teaspoon garlic powder

Preparation

1.    Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2.    Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3.    Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4.    Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Tips & Notes

•    Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
•    Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

Nutrition

Per serving: 212 calories; 10 g fat ( 2 g sat , 5 g mono ); 10 mg cholesterol; 23 g carbohydrates; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.
Nutrition Bonus: Calcium (16% daily value).
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 starch, 1 vegetable, 2 fat

Reduce Joint Discomfort Through Weight Loss

Reduce Joint Discomfort Through Weight Loss

We want to share this great article with you! Every day our lives are influenced by the choices we make (or neglect to make) our attitudes and the care (or lack of) we choose to give ourselves.  There is no such thing as a person who cannot change – there is only such thing as a person who refuses to change or to believe that they can change.

If you have joint and weight issues – there is help. Eating healthy is not the same as eating cardboard. Our diet counseling program can help you make the transition from junk food to food that nurtures your body and your health. An added bonus is that you will lose weight at the same time! Give us a call at 652-3553 if you have decided you are ready to improve your life and your health!

Enjoy!:

You may not realize it, but with every step you take throughout your life, the pressure on your joints will be made worse if you’re carrying extra body weight. To carry even a single pound of extra body weight places added physical stress through the joints in your feet, ankles, knees, hips, and spine. The pressure is made worse if you’re walking up or down steps – and much worse when running.

The pressure on upper joints is just as bad. The spine has to support much of the body’s weight. Compression of intervertebral discs ensues, as does increased stress to the facet joints and to the supporting tissues of the spine.

So often medical doctors will mention that a patient should lose weight, then write a prescription for an anti-inflammatory. They know that most people will struggle to shed their excess pounds, so it’s much easier to medicate the condition rather than try to convince the patient that a lifestyle change is needed.

Joint arthrosis, known to most as arthritis, is stressful enough without adding the stress of losing weight to the equation. However, it’s very important to find ways to shed the extra pounds, because with each minute you have that extra weight on you, increased joint compression is adding to your discomfort. Lose weight successfully, and you’ll overcome much of your physical load in the body’s joints. You’ll then be more open to dietary change and exercise, as the discomfort in exercise will be lessened with less body weight, and your openness to a healthier diet shall follow. By losing just a few pounds, your joints will have a greater chance of recovery. The joint arthrosis will progress considerably slower, your joints will receive a better nutrient supply through production of more synovial fluid, and the articular cartilage will last much longer.

Your joints have well-formed cartilage at youth, but through wear and tear, the articular cartilage is jeopardized. The result can be compared to metal rubbing against metal, while the grease needed to lubricate the moving apparatus is worn away. With added weight combined with reduced cartilage, the jarring effect – through the knees in particular – becomes continually worse. The articular cartilage diminishes, leading to increased inflammation and discomfort.
Arthritis doesn’t tend to resolve itself, and generally gets worse simply through increased wear and tear. Weight loss doesn’t occur without some lifestyle changes, but it’s something that certainly doesn’t require drugs. It’s one aspect of control you can exert over the crippling effects of joint arthrosis. Take control, take action, lose weight… and reduce your joint discomfort.

by Corey Mote, DC

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(Dr. Corey Mote is a chiropractic physician, professional natural bodybuilder, exercise physiologist, columnist for various fitness magazines nationally and internationally, as well as a consultant for a United Kingdom-based vocational fitness program known as U-Phorm.)

The Attitude of Gratitude

The Attitude of Gratitude

With Thanksgiving quickly approaching, we have some thoughts on the practice of “Thanksgiving” or gratitude. We feel that taking the time to be grateful is not something to be done once a year but something we should make a part of our lives every day. Having an attitude of gratitude is a key factor in a wellness lifestyle.

Do you know someone who is always negative? How much fun is that person to have around? People with positive attitudes tend to have stronger social relationships for the simple reason that they are a joy to be around.

Having a positive attitude also helps during times of stress and change.  People with a great attitude are able to find the positive even in difficult times and situations. This helps to keep the body from being overtaxed by stress hormones. By focusing on the positive you are also more likely to find solutions to challenges you may be dealing with. Where your attention goes, energy flows.

So what are you grateful for this year? Has it been a year full of joy, abundance and smooth sailing? Has it been a year full of difficulty or has it been a mix? Are you able to appreciate when times are good and reflect on your good fortune or do you take it for granted? Are you able to appreciate the blessings in your life even when they are overshadowed by difficult times, stress, uncertainty and grief? Finally, are you able to reflect upon and learn from the difficult times to use that knowledge to create more joy and balance in your life?

These are not arbitrary questions but are key to truly enjoying what life has to offer. Dr. Wayne Dyer has said, “When you change the way you look at things, the things you look at change.”

Do you need to change your perspective to get a better view of all that is good and right with your life? This is a great time to give yourself an attitude adjustment and carry it with you every day.

Great Sweet Potato Recipe!

Great Sweet Potato Recipe!

Sweet potatoes seem to be one of those things that you either like or you don’t. I honestly thought I was in the Don’t Like category until I had a chef serve a recipe similar to this one. I thought I was going to have to put on a good face and endure a couple of bites. Instead, I loved them and I would have gladly eaten more than I was served! This recipe comes from the following link: http://southernfood.about.com/od/sweetpotatoes/r/bl51029d.htm. I recently made this recipe and found that it tasted just like the sweet potatoes my chef friend served to me and my family. Sweet potatoes are a great source of fiber. They are low in sodium,  saturated fat and cholesterol.  They are also a good source of Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.

Bon Apetite!

Easy Maple Mashed Sweet Potatoes

Ingredients:

  • 3 to 4 medium sweet potatoes, about 2 pounds
  • 1/4 teaspoon salt
  • 2 tablespoons butter
  • 2 tablespoons maple syrup (I used real maple syrup)
  • cinnamon, to taste
  • 3 to 4 tablespoons half-and-half or milk

Preparation:

Cook sweet potatoes in boiling water until tender. Let cool slightly; peel. Mash with salt, butter, and maple syrup. Add cinnamon to taste then continue to mash with the milk or half-and-half to desired consistency.
Serves 4 to 6.

 

Cooking With Coconut Oil

Cooking With Coconut Oil

Coconut oil should be a staple in the kitchen of any health conscious cook.

The benefits of coconut oil are far and wide.  One of the best features is that coconut oil has a high melting point. This helps it to hold up to the high temperatures of cooking where other oils become rancid. During the cooking process other oils can become toxic.

Not only does coconut oil hold up to cooking, its unique molecular structure offers nutritional benefits not found in other oils. Almost half of the fat in coconut oil is called lauric acid. Lauric acid is not found in many other places in nature. Once metabolized in the body, lauric acid is converted into monolaurin which has anti-microbial, anti-viral, and anti-fungal properties. This makes coconut oil a great friend to your immune system.

Coconut oil is also a rich source of medium chain fatty acids. Unlike long chain fatty acids, MCFA are easily digested and metabolized in the liver to produce energy. This makes it an ideal food for endurance athletes or anyone concerned about their weight or blood sugar. Since it is a fat and not a carbohydrate, you avoid the spike in blood sugar that is often followed by a crash in energy as the body works to balance the blood sugars and insulin levels.

With the increase in popularity of coconut oil in recent years you can find it in almost any grocery store. I encourage you to give it a try. For those of you who don’t like coconut, the flavor of the oil is relatively mild and is usually overpowered by the flavors of the other ingredients you are cooking with.

Bon appetite.

Got Pumpkin?

Got Pumpkin?

Autumn is here and the fall harvest is upon us.  Most of us have eaten a fall harvest product such as an apple, broccoli, cabbage, spinach or squash, but how about a pumpkin (other than pumpkin pie!).  Pumpkins are plentiful and very good for you.  They are low in Saturated Fat, and very low in Cholesterol and Sodium. Pumpkins are also a good source of Vitamin E (AlphaTocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese.

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is converted to vitamin A in the body. In the conversion to vitamin A, beta-carotene performs many important functions in overall health.  Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease, as well as some degenerative aspects of aging.

Pumpkin can be used in many unexpected ways.  Of course you can turn it into pie, but why not add it to your chili, mix it in a stew, make pumpkin pancakes, cook it on your grill, or make it into soup.  Check out www.pumpkinnook.com for some great recipes and information about pumpkins, including the history of the Jack O’Lantern.

Speaking of Jack O’ Lanterns! When you carve pumpkins this year, save the seeds. Pumpkin seeds are high in zinc which is good for the prostate, as well as building the immune system. They also contain fatty acids that kill parasites. For maximum nutritional benefits, seeds should be eaten raw.  However, boiled, baked or raw pumpkin seeds contain essential fatty acids and beneficial proteins.

This year, instead of buying pumpkins only to decorate your front steps, why not try a tasty and nutritious pumpkin recipe.

An Apple A Day

An Apple A Day

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The old saying, “An apple a day keeps the doctor away” comes from an old English adage, “To eat an apple before going to bed will make the doctor beg his bread.” While this may not be completely true, a regular dose of apples in your diet is a good choice.

As we approach fall apple orchards across the country are preparing for the fall harvest. Most people have a favorite apple variety and with 100 commercially grown varieties in the U.S. there is no shortage of options. Apples are a diverse fruit found around the world and are packed with nutrients and fiber.

Nutritionally, apples are an all star. Vitamins A, C, E, K and B are all found in apples. Minerals, electrolytes, and phytonutrients are also abundant in apples. Apples contain no sodium, fat, or cholesterol and for a medium-sized apple you are looking at about 80 calories. So as you can see it really is a great choice for anyone that is conscientious about what they eat.

For the maximum benefit eat your apples raw with the skin. The skin of the apple is where you will find your highest concentration of fiber and nutrients. I recommend that you eat organically grown fruit whenever possible, but if that is not an option, apples are a fruit that can be easily washed. You don’t want to offset the benefits of the apple with the harmful effects of chemicals that may have been sprayed on the fruit.
Finally, if where you live allows it, take advantage of the fall weather and the apple harvest, pile into the car and go apple picking. Many orchards allow you to pick your own apples and often have special events throughout the fall to draw people in. Make an afternoon of it. Enjoying the sunshine with loved ones, walking around the orchard in the fresh fall air, and of course eating the fruits of your labor, makes for a well rounded day of health and wellness. If you don’t live in a region where you can pick apples, still make a day of it.  Pack a picnic with your favorite food, including apples, and take a trip that includes a nice outdoor hike and picnic!  How do you like them apples?

Vitamin D

Vitamin D

In recent years a lot of attention has been given to Vitamin D. Doctors have known for years that it is necessary for strong bones. Vitamin D is required for the body to assimilate calcium into our bones. The lack of Vitamin D can cause weak bones called Rickets. Low levels of Vitamin D have also been found to be associated with cardiovascular disease, cognitive impairment in adults, asthma, cancer, and a weakened immune response.

There are various reasons why someone may become Vitamin D deficient. Because the body requires exposure of the skin to activate Vitamin D, geography often plays a role in Vitamin D deficiency. People living in Northern latitudes are exposed to less sunlight and are at a greater risk. Having dark skin or using sunscreens can diminish Vitamin D levels, and digestive issues such as Crohn’s Disease can prevent the absorption of Vitamin D from food sources. Being obese is another factor because Vitamin D, being a fat soluble vitamin, can get trapped in our own fat cells where the body doesn’t have access to it.

The following excerpt was taken from a recent article in Natural News about Vitamin D:

(NaturalNews) A new study published this month finds that the hormonally active form of vitamin D, Calcitriol 1,25-dihydroxyvitamin D(3), inhibits the growth of many kinds of cancerous cells, including breast cancer, indicating that vitamin D3 can be useful in treating and even preventing a variety of cancers. Authors of the study said that caner cell growth is inhibited by “anticancer actions including cell cycle arrest, promotion of apoptosis and inhibition of invasion, metastasis, and angiogenesis.” Vitamin D’s anti-inflammatory properties and interference with estrogen synthesis further explains its anti-tumor properties.

Learn more: http://www.naturalnews.com/036597_vitamin_D_anti-cancer_drug.html#ixzz23dQNKNbv

If you are concerned about your Vitamin D level it can be tested with a simple blood test. A healthy level is considered to be at least 50 ng/mL.  Some sources disagree as to what is considered a healthy range, so it is valuable to get the exact number rather than just a report of normal. Levels below 50 ng/mL may require supplementation and/or increasing your exposure to sunlight.

Recommended Daily Allowance of Vitamin D is between 600-1000 IU/day. If you are deficient you can use a supplement, increase your intake of Vitamin D containing foods, and increase your exposure to sunlight. If you increase your exposure to sunlight do some research first so that you do it safely without getting burned. If you choose to supplement, seek out a high quality whole food supplement. As far as food goes, the best sources are from fish like sardines and salmon. Other foods like milk are fortified with Vitamin D.

The Skinny on Fats

The Skinny on Fats

Skinny Years ago fats got a bad name in nutrition. As a result, food manufacturers started taking out the fat, but in order to make the food palatable they had to enhance the flavor with sweeteners, which created a whole different set of problems. Now people are gaining a better understanding about fats and are realizing that not all fats are created equal and fats are even essential to a healthy diet.

Fats are necessary for many biological processes. Fats provide energy and are necessary for the absorption and assimilation of many vitamins. Omega-3 fatty acid is a good example of a fat known to have many health benefits such as being an anti-inflammatory.

You will find that there are a lot of terms associated with fats such as saturated, unsaturated, trans and so on. All these terms describe the chemical composition of the fat but can be confusing for the newly health conscious consumer. While these are not hard and fast rules, these suggestions will get you started towards helping you gain some understanding about this complex subject. Let’s keep it simple to start and you can use this to build on as you learn more about nutrition.

Generally speaking unsaturated fats are going to be the healthier fats. You may see the prefix Poly or Mono in front, which is fine. Unsaturated fats generally come from plant sources and tend to be a liquid at room temperature.

Saturated fats are a bit complex and not clear cut as to whether they are healthy or not. Saturated fats come from animal sources and things like coconut oil. We know that coconut oil has many health benefits but there is disagreement about the nutritional value of animal fats.

However, trans fats are considered unhealthy. trans fats have been chemically altered to make them more stable. Look for terms such as hydrogenated or partially hydrogenated. This is a chemical process used to extend the shelf life of many products. Products such as shortening are good examples of trans fats.

As I stated earlier, this is a complex subject with many exceptions to the rules. If you would like to learn more about this topic I suggest the book Good Calories, Bad Calories. This book will help you get The Skinny on Fat.

Back to School Success

Back to School Success

Back-to-school time draws near!  Though it seems it just began, summer break will soon come to an end, which means it is time to begin planning a successful transition from summer time to school time. Here are some tips for a smooth transition.

o    Bedtime / Wakeup time:  Adjust your child’s bedtime and wakeup time by 10 to 20 minutes per week to avoid a “rude awakening” on the first day of school. Between 7 and 9 hours of sleep per night minimum. Sleep well, think well, be well.
o    Breakfast: Plan a well-balanced breakfast—nothing complicated. Smoothies are great and they’re easy to make.
o    Communicate expectations:  Ask your children what they are planning for their new year, help them set goals, and continue to support them on the way to achieving their goals throughout the year.
o    Friends: Encourage your children to see how many people they can meet each day and/or new things they can learn about those people they already know at school. Encourage your children to celebrate their similarities and differences.
o     Activities:  Encourage your child to discover multiple different activities and help them experience a wide range of possible interests early. Remember, our children are the best gauge of what fits their skills and interests, not us.
o    Physical Health: Set the tone of the morning with light exercise, mind and/or body, make sure to choose a proper back pack, instruct your children on proper stretching, and recommend physical activity after school before homework.
o    Wellness Development: Have their spinal system, posture, and nervous system evaluated for pattern of stress or imbalance to ensure your child has the opportunity to create a successful year and a proper foundation of health for life.

These are the years where the patterns of life begin.  We want to work with you to make sure we help today’s children become the leaders of tomorrow. If you need help with children’s health tips and more information to support the health of your family, give us a call at 652-3553 and request information or a consultation with Dr. Oblander. Have a great school year!