Live 2 B Healthy® Blog

Taking Your Body Where Your Mind Wants To Go


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Broc & Guac Recipe

Sometimes, I find one part of a recipe I really like, but part II leaves a bit to be desired. I found that lately with a wonderful dressing, that produced a soggy salad – which I find to be a very unappealing characteristic! So, I reached back in the dark recesses of my recipe files and pulled out another salad with a different base and recreated a whole new salad that I am calling:

Broc & Guac

Salad:

2 bags Broccoli Slaw

3/4 C. Sliced Green Onion

1 Can Black Beans, drained/rinsed

1 Can Whole Kernel Corn

Dressing:

1 C. Chopped Cilantro

1 Peeled Avocado

2 TBS Lime Juice

1-2 Cloves Garlic

1/4 C. Olive Oil

1-1/2 tsp. White Vinegar

Pinch of Salt

Blend all dressing ingredients in food processor until smooth.  Combine salad ingredients, mix in dressing.  Serves 8-10.

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Processed Foods – BAD!

The last weekend in May, Minnesota Public Radio held the very first Top Coast Festival in conjunction with the University of Minnesota. They brought in speakers from around the nation to talk about new solutions to some of the most vexing problems our country faces today. My husband and I were lucky enough to be able to attend the Festival and hear some phenomenal speakers. For those of you who were not able to attend, MPR began re-broadcasting all of the interviews the week following the Festival.

This is the third in a series of posts linking you to some of our favorite speakers. Please take the time to listen if there are topics that interest you. You are sure to be inspired!

In the book, “Pandora’s Lunchbox: How Processed Food Took Over the American Meal,” New York Times writer Melanie Warner takes a look at American food, and its ties to obesity, diabetes, and a host of other health problems.

To read more and to hear this interview, please visit MPR.org.


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Stock Up on These 7 Foods to Help Fight Sun Damage

With the 4th of July weekend coming up, it is especially important for us all to keep sun damage in the forefront of our thoughts.  Of course, keeping out of the sun, covering up exposed skin, and wearing a good sunscreen are your best bets for protecting yourself against harmful rays, but there is one line of defense you could be forgetting: your grocery cart. Whether you have a long day in the sun ahead of you, or you’ve already been burned, with the help of Maria-Paula Carrillo, M.S., R.D.N., L.D., we’ve listed seven foods that work from the inside out to help repair your skin and build up its defense against the sun.

1. Sweet Potatoes

Cancer-causing compounds called free radicals are the enemy when it comes to sun damage. They not only cause damage to skin cells, but also cells inside the body. One of the best ways to help your body fight off free radicals is through consuming a variety of antioxidant-rich foods. An antioxidant is any chemical that can neutralize free radicals, turning them from unstable particles that damage healthy cells into stable particles that are essentially harmless. One of the major antioxidants is beta-carotene. Sweet potatoes are packed to the brim with beta-carotene, so chow down this summer!

2. Green Tea

Green tea is often applauded for its ability to rev up your metabolism, but it’s also a powerful skin food. Green tea contains a high concentration of catechins, which boast anti-inflammatory, anti-aging, and antioxidant effects that fight off free radicals from the sun.  Brew fresh tea instead of  bottled, processed teas because the polyphenol count is lowered  once it’s been on the shelf.

3. Sunflower Seeds

These crunchy little seeds contain the powerful antioxidant vitamin E. One ounce of hulled sunflower seeds contains about 10 milligrams, which is about two-thirds of your recommended daily intake. Sprinkle over salads, mix into oatmeal, or eat by the handful. It’s best to get your dose of vitamin E from whole foods, versus supplements, to reap the most benefits. Other potent sources include nuts, eggs, green leafy vegetables, avocados, and whole grains.

4. Tomatoes

Lycopene is another important antioxidant to have in your diet regularly, especially during the summer, and tomatoes are one of the best sources. As a rule of thumb, the redder the tomato, the more lycopene it contains. Additionally, lycopene is more easily absorbed by your body when the tomatoes have been cooked, so reach for tomato paste, juice, soups, and sauces pre-beach day. Research presented at the Royal Society of Medicine in London found that consuming tomato paste significantly enhanced the skin’s ability to protect itself from harmful UV rays and also helped reduce redness from sun damage. Another source of lycopene is watermelon – perfect for this weekend!

5. Salmon

While antioxidant-rich foods are central to protecting your skin against the sun, it’s also important to consume healthy fats. “Foods like salmon, tuna, walnuts, and flaxseed are all good sources of omega-3s and will help maintain that healthy layer of fat underneath the skin and thus prevent skin damage and aging,” says Carrillo.

6. Asparagus

Asparagus is another great source of vitamin E -the green stalks are one of the most effective foods when it comes to neutralizing cell-damaging free radicals.

7. Water, water, water, and more water. The sun dehydrates you, and dehydrated skin is more sensitive and prone to damage.

Information for this article taken from MensHealth.com


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Mandarin Orange Salad Recipe

New franchise owner, Tonya Busby from the Inland Empire region of CA, walked in on me enjoying one of my old favorite snacks the other day.  In spite of the fact that it looks suspiciously like ice cream, it is really good for you.  It’s packed with protein – especially when you substitute Greek yogurt for regular as I have recently begun doing.  This is a perfect potluck item to bring to a family picnic for the 4th of July!  Because of the orange color, mandarin oranges and whipped topping, I have found that you can even fool the kids into thinking it’s one of those  “cookie salad”- like things.

And, if you are from the Midwest, where Jello is a staple for all church potlucks, you are in luck again!  Enjoy!

Mandarin Orange Salad

2 C. Fat Free Cottage Cheese

1 can Mandarin Oranges, drained

1 Can Crushed Pineapple in light juice, drained

2 Pkg. Sugar Free Orange Jello mix

1 C. Fat Free Cool Whip

8 Oz. Vanilla Non Fat Yogurt (substitute Greek Yogurt for extra protein)

Mix all ingredients.  Cover and refrigerate until serving.  6 servings/131 calories.


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Ezekiel Emaunuel on the ADA

The last weekend in May, Minnesota Public Radio held the very first Top Coast Festival in conjunction with the University of Minnesota.  They brought in speakers from around the nation to talk about new solutions to some of the most vexing problems our country faces today.  My husband and I were lucky enough to be able to attend the Festival and hear some phenomenal speakers.  For those of you who were not able to attend, MPR began re-broadcasting all of the interviews the week following the Festival.

This is the second in a series of posts from the best of the Festival speakers.    Please take the time to listen if there are topics that interest you.  You are sure to be inspired!

Ezekiel Emaunuel, Vice provost for global initiatives and chair of the Department of Medical Ethics and Health Policy at the University of Pennsylvania spoke about the Affordable Care Act on Sunday morning at the Festival.  He made some really interesting points, including some great facts about preventive care, including exercise  programs which are right in line with our philosophies on healthy living at L2BH.

To listen to the interview, please visit MPR.org.


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Are You Dehydrated?

Nothing screams summer like a good sweat under the hot sun, but if you’re not replacing fluid as fast as your body’s pumping it out of your pores, you could be affected by sluggishness, cramped muscles or even life-threatening heat illness. How do you know if you’re in danger? We asked Douglas Casa, PhD, an exertional heat stroke expert and chief operating officer at the University of Connecticut’s Korey Stringer Institute, to pinpoint five dehydration symptoms to watch.

1. You’re extra thirsty

A dry mouth doesn’t automatically mean danger. But thirst is your body’s way of reminding you to reach for your water bottle when you’re on your way to becoming dehydrated, so don’t ignore the obvious.

2. You’re dizzy or fatigued

If you feel a rush of lightheadedness when you stand up quickly after sitting down to stretch, it’s a good sign that your body’s low on H20. Dizziness is caused by a decrease in blood flow to the brain. And when there’s not enough water in your blood, blood volume and pressure both drop.  What about feeling run-down? Well, virtually every cell in the body needs water to function, so when you’re lacking liquid, your body has to work extra hard to carry about basic functions, hence the reason for increased fatigue.

3. Your heart rate is out of whack

Caught your breath, but heart still racing? When dehydration decreases the volume of blood in your body, your heart speeds up as it attempts to pump out the same amount of blood it would if you were properly hydrated. (In other words, when you’re dehydrated, your heart’s hard at work maintaining your blood pressure.) If you’re extremely dehydrated and your heart really gets going (say, above 100 beats per minute), you may experience palpitations, which are essentially hiccups in your heart’s rhythm.

4. Your muscles are cramping

Ever notice that you get more muscle cramps during the summer months? When you are sweating , you’re not just pumping water out of your pores; your body’s also flushing out electrolytes likes sodium and potassium. Electrolytes are essential to proper muscle and nerve function, and when they’re off balance, it’s easy to end up with cramp or muscle spasm.

5.  Your urine is almost orange

One of the easiest ways to tell if you’re dehydrated, your urine will be clear or very light yellow. But when you’re dehydrated, your kidneys try to keep every last drop of water in your body and thus decrease the amount of pee that you produce. And the less water that your body has to flush out, the less water there is in your urine, and the more concentrated it becomes.

Information for this article taken from MensHealth.com.

 

 

 


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Exercise is Key Element in Stroke Prevention for Women

Stroke typically affects women in their later years, but doctors are now beginning to focus on helping them cut their risk earlier in life.  This increased attention to risk factors in early adult years was recommended by new guidelines that were released earlier this year by the American Heart Association and the American Stroke Association.  Those guidelines are now being phased into practice by primary care doctors, experts say. For women, that translates to more screening for risk factors during office visits and more interventions to ensure a healthy lifestyle to reduce stroke risk.  Stroke is a serious interruption or reduction of blood flow to the brain, women have unique risk factors.

Among them are the use of birth control pills and hormone replacement therapy after menopause, which both increase stroke risk. Pregnancy-associated disorders also may have long-lasting effects on a woman’s health and her stroke risk.  An estimated 6.8 million persons in the United States have had a stroke, 3.8 million of whom are women, according to the summary. Women have poorer recovery and worse quality of life than men after a stroke, the summary says.

And here’s what women can expect if their primary care doctor adheres to the new guidelines.  Your doctor will screen for high blood pressure. It is the most changeable risk factor, and it’s more common in women than in men.  Depending on your age, your doctor may screen for atrial fibrillation, an abnormal heart rhythm, by measuring pulse rate and doing an electrocardiogram.  Your doctor may ask you about any history of headaches. Migraine headache with aura can increase stroke risk, and reducing the frequency of migraine should be the goal as a possible way to reduce stroke risk.

Depression and emotional stress also boost stroke risk.  The guidelines also recommend focusing on a healthy lifestyle that helps prevent stroke. These measures include keeping weight at a healthy level, eating a healthy diet, not smoking, getting regular physical activity and keeping alcohol intake moderate, if women drink.

Information for this article taken from HealthDay.com.