Category: Articles

Mediterranean Diet

by Annemarie Taylor, posted in Articles

Year after year, the Mediterranean diet ranks as one of the best diets to follow. According to the American Heart Association this style of eating helps prevent heart disease as well as stroke, obesity, diabetes, high cholesterol and high blood pressure.  The Mediterranean diet includes plenty of fruits, vegetables, whole grains, beans, nuts, seeds, herbs and spices. Olive oil is the main source of added fat and fish, seafood, dairy and poultry are included in moderation. Red meats and sweets are eaten only occasionally.

It may seem strange that olive oil is a notable aspect of this diet since it is fat. The reasoning behind this is because it is a monounsaturated fat which actually lowers your total cholesterol. This diet is also high in Omega-3 fatty acids which are found in fatty fish such as mackerel, tuna and salmon. These Omega- 3 fatty acids are polyunsaturated fats that help fight inflammation, decrease triglycerides, reduce blood clotting and lower the risk for stroke and heart failure. Another aspect of the Mediterranean diet is being physically active which a key part to staying healthy.

Below are some tips from the Mayo clinic on how to get started if you are interested in this diet. (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801)

  • Build your meals around vegetables, beans and whole grains
  • Eat fish at least 2x a week
  • Use olive oil instead of butter while cooking
  • Serve fruit for dessert rather than other types of sweets

For more information and recipes about the Mediterranean diet, visit https://oldwayspt.org/

CDC Flu Tips

by Annemarie Taylor, posted in Articles

The CDC recommends these tips and resources below to help you learn about actions you can take to protect yourself and others from flu and help stop the spread of germs.

Avoid close contact.

Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.

Stay home when you are sick.

If possible, stay home from work, school, and errands when you are sick. This will help prevent spreading your illness to others.

Cover your mouth and nose.

Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk.

Clean your hands.

Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub.

Handwashing: Clean Hands Save Lives – https://www.cdc.gov/handwashing/ gives tips on hand washing and using alcohol-based hand sanitizers

Avoid touching your eyes, nose or mouth.

Germs can be spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth.

Practice other good health habits.

Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.

For more resources, visit  https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm

Flu and Cold Friendly Foods

by Annemarie Taylor, posted in Articles

Consider eating the following foods when you have the flu or a cold. Food is what gives your body the energy and nutrients it needs to function and these foods may help keep you nourished and hydrated during an illness.

1. Broth

Broth is one of the best things you can eat when you have the flu. Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion. Choose chicken, beef, or vegetable broth.

2. Chicken soup

Chicken soup combines the benefits of broth along with additional ingredients. Cut-up chicken provides your body with iron and protein, and you’ll also gain nutrients from carrots, herbs, and celery.

3. Vitamin C–containing fruits

Vitamin C is an important nutrient to help your immune system. While supplements can help, your body can absorb nutrients like vitamin C more effectively from the foods you eat. Some fruits high in vitamin C include strawberries, kiwi, mango, pineapple and citrus fruits.

4. Oatmeal

When you’re sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal, like other whole grains, is also a natural source of immune-boosting vitamin E. It also contains polyphenol antioxidants as well as immune-strengthening beta-glucan fiber.

5. Vitamin E containing foods

Foods such as broccoli, spinach, kale, and other leafy greens can also help boost your immune system when you have the flu. They have both vitamin C and vitamin E, another immune-enhancing nutrient.

6. Staying hydrated

It’s easy to get dehydrated with the flu. Not only do you eat and drink less and have an overall reduced water intake, but you also lose water with sweat when you have a fever. Not only are fluids important for your body functions in general, but they can also help break up congestion and stave off infections.  When it comes to hydrating beverages, water is still the best choice. It also acts as a natural detox for your body. If you aren’t a fan of water or are looking for something with more flavor, you can also drink: broth, ginger tea, herbal tea with honey, honey and lemon tea (mix equal parts with hot water). 100% juices (look for products without added sugars), Low-sugar sports drinks or other electrolyte-containing beverages, such as Pedialyte, may be used if you’re dehydrated only.

Resource: https://www.healthline.com

Breast Cancer Awareness Month

by Annemarie Taylor, posted in Articles

October serves as a reminder for women to be screened in the hope that by doing so, early detection will lead to more positive outcomes in the fight against breast cancer. Since breast cancer often has no symptoms, regular breast cancer screenings are all the more important. Mammograms can help doctors detect cancer in the early stages, when treatment is most successful.

You cannot prevent breast cancer, but these tips may help to lower your risk of developing breast cancer: maintaining a healthy weight, staying physically active, limiting the use of alcohol, eating a healthy diet, breastfeeding, and avoiding the use of cigarettes.

Nutrition and Breast Cancer

The following healthy guidelines are adapted from the American Cancer Society’s Diet and Physical Activity Guidelines for Cancer Prevention and the U.S. Surgeon General’s Report on Smoking.

  • Achieve and maintain a healthy weight. (People with breast cancer who are overweight or obese should limit high-calorie foods and beverages and increase physical activity to help with weight loss)
  • Eat at least 2½-3 cups of vegetables and 2 cups of fruit every day. Eat a variety of vegetables and fruits. Include dark green, red and orange vegetables and legumes, such as beans, lentils, peas and soy foods
  • Choose 100 percent whole grain foods such as 100 percent whole grain breads and cereals, brown rice, millet and quinoa
  • Eat “good” fats (polyunsaturated and monounsaturated fats). These are found in foods such as olive and canola oil, nuts and natural nut butters, avocados and olives
  • Limit or avoid red meat and processed meat, such as beef, bacon and sausage. Choose chicken, fish or beans more often
  • Limit or avoid sugar-sweetened beverages. Choose water or unsweetened beverages more often
  • Limit or avoid highly processed foods and refined grain products, such as fast food, ready-to-heat foods, snack foods and candy
  • Avoid alcohol. For those who choose to drink alcohol, limit to less than 1 drink a day for women and fewer than 2 drinks a day for men
  • Quit smoking (or never start smoking)

Resources:  For more information about breast cancer screening, risk, treatment, and information visit www.komen.org and www.breastcancer.org

Family Meals Month

by Annemarie Taylor, posted in Articles

Every September is National Family Meals Month which is a national campaign whose goal is encourage families to eat more meals together.

The Family Meals Movement started in 2015 and has grown rapidly because of the positive social and health benefits that can occur by increasing the meals eaten together every week. According to the FMI Foundation there are multiple benefits to regular family meals such as:

  • Higher grades and self-esteem
  • Prosocial behaviors into adulthood such as sharing, fairness and respect
  • Children are less likely to suffer from obesity
  • Higher fruit and vegetable intakes
  • Adolescents are less likely to show symptoms of violence, depression, and suicide as well as less likely to abuse drugs, run away and engage in other risky behaviors

Adolescents who have infrequent family meals are:

  • 3.5 times more likely to abuse prescription or illegal drugs
  • 3 times more likely to have used marijuana
  • More than 2.5 times more likely to have used tobacco
  • 1.5 times more likely to have used alcohol

The goal of this movement is simple, for families to pledge to have one more meal together a week.

Check out the National Family Meals website, https://www.fmi.org/family-meals-movement/about , for more information as well as resources, recipes and much more. 

Packed Lunches

by Annemarie Taylor, posted in Articles, Recipes

Skipping lunch can lead to a lack of energy, loss of concentration and a lower job performance. Eating out every day can be expensive and difficult to find healthier options. Packing your own lunch is the best opportunity to keep your diet on track and keep you sharp and focused throughout the day.


When making a healthy lunch it is important to include multiple food groups, such as lean proteins, whole grains, fruits and vegetables. Your best beverage option is water to stay hydrated. To make it more exciting try adding fruit or mint to your water. Try to stay away from prepackaged foods because they tend to be higher in fat, salt and sugar. Instead make more food during dinner to insure you have enough to make leftovers the next day and to help control your portion sizes.


Packing healthy lunches is just as important for your children, try these helpful tips to give your kids the healthiest lunches to help them thrive in school.
• Cut up food into dipping sticks and try new dips such as hummus, guacamole, ranch or yogurt
• If you do not have much time, try canned fruits or cups that are in 100% fruit juice or water
• Skip processed snacks
• Get your kids involved to get them more excited about their food. Take them grocery shopping or have them help pack their lunches and find new recipes
• Use cookie cutters to cut fruits, vegetables or sandwiches into fun shapes

Peanut Butter and Banana Sushi

Ingredients

  • 3 tablespoons peanut butter Substitute soy or sunflower butter if needed)
  • 1 whole grain flatbread or whole wheat tortilla
  • 1 med banana

Directions

  • Spread peanut butter down middle of flatbread/tortilla and reserve 1 teaspoon for later
  • Place banana on peanut butter and roll up the flatbread/tortilla
  • Spread remaining peanut butter on outer edge of flatbread to seal the roll
  • Slice roll into sushi sized pieces 
Peanut Butter and Banana Sushi
What's a Flexitarian

What’s a Flexitarian?

by Cara, posted in Articles

Article sponsored by Clearly by Best Choice

The term flexitarian has been circulating around in our vocabulary in recent years. It comes from combining the words flexible and vegetarian. Signifying that people who follow these meal planning principles have a more relaxed plant based diet compared to other vegans and vegetarians. In 2012, flexitarian was listed in the mainstream dictionary and recognized as part of the American dialect.  Common reasons for choosing a semi-vegetarian diet are typically weight management and health consciousness.  

Flexitarians consume a plant based diet, primarily focusing on getting six or more serving of fruit and veggies each day. Fish or red meat might be consumed once or twice a week. There is no set of regulations on how frequently flexitarians eat animal protein which is the essence of the flexible part of this plant based meal planning. Studies show there has been an increase in demand for vegan and vegetarian products. There has also been a rise in health conscious eating leading people to opt for a flexitarian lifestyle. Plant based eating is a valuable part of many healthy diets and it’s worth considering if you are making dietary adjustments.  

How To Choose The Best Sunscreen

by Annemarie Taylor, posted in Articles

It’s not really debatable that we should be wearing sunscreen. I mean there is clear evidence that the skin’s rays can accelerate the aging process and potentially lead to skin cancer. However, when we look at the sunscreen market, it can be very confusing! Most people take the stance that any sunscreen is good (because it’s protecting you) and I tend to agree, BUT if you are making a switch to clean and non-toxic products, there are a few additional things that you should know. 

And while there is overwhelming evidence that sunscreen protects us from the sun and prevents skin cancer, now consumers are asking if they are getting additional toxins and doing more harm than good.

Proper Sun Protection Is Always KEY!

First of all, don’t stop wearing sunscreen! Follow proper sun protection recommendations – cover-up, wear a hat and try to avoid the peak times of sun exposure (between 10am-2pm).  And when you are applying sunscreen, make sure you are applying enough! This means about a shot glass size to the areas of exposed skin and reapplying when needed. 

What Kind Of Protection Do I Need From Sunscreen? 

There are two types of UV rays that we are concerned about.  The UVA rays, which are the longer rays that penetrate deep into the skin and are responsible for long-term sun damage and UVB rays which are shorter rays and what we attribute to sunburns. We need our sunscreen to protect us from both (SPF protects us from UVB; look for the term “broad spectrum to ensure protection from UVA).

The EWB states recommends a max Sun Protection Factor (SPF) of 50 and advises that a higher SPF over promises and can be misleading. The ratio of UVA protection decreases as SPF increases. Because of this, in 2019, the FDA proposed a SPF cap of 60. Those proposed rules were thrown out with the passage of sunscreen legislation included in a coronavirus stimulus bill. It is expected that the FDA will reintroduce similar rules within the coming year.

Chemical Sunscreen

There are two types of sunscreen on the market, chemical and mineral. Chemical sunscreen works by absorbing the sun’s rays, converting them to heat and then releasing them from the body. 

As we know, drugs or ingredients that have been around for a long time are often grandfathered in. So, when the FDA began to consider sunscreen safety, it grandfathered in active ingredients from the late 1970s without reviewing the evidence of their potential hazards. In February 2019, the agency released its final draft sunscreens monograph, which contains “insufficient health and safety data to designate 12 of the 16 sunscreen filters allowed for use in the U.S. as ‘generally recognized as safe and effective’. These 12 ingredients include some of the most commonly used UV filters, including oxybenzone, octinoxate, octisalate, octocrylene, homosalate and avobenzone.”

The 2019 proposal from the FDA also concluded that the risks of using aminobenzoic acid, or PABA, and trolamine salicylate outweigh their benefits, and it proposed classifying them as unsafe. The FDA-proposed monograph gave the GRASE designation to just two active sunscreen ingredients: zinc oxide and titanium dioxide.

Why I Recommend Mineral Sunscreen

Mineral sunscreen works by adding a protective layer on the skin that acts as a physical barrier. There are two ingredients – zinc oxide and titanium dioxide – that the FDA and EWG have recognized as safe. We want to block both UVA and UVA. Titanium dioxide only blocks UVA, zinc oxide blocks both.

Because of the lack of safety studies around the chemical sunscreen ingredients, and the fact that some have been shown to disrupt hormone regulation, specifically estrogen , I recommend mineral sunscreen over chemical especially for children and women of child-bearing age.

The main con of mineral sunscreen is that it takes awhile to rub in and sometimes you get a white residue.

https://www.thepharmacistsguide.com/blog/2020/8/5/how-to-choose-the-best-sunscreen

Summer Food Safety

by Annemarie Taylor, posted in Articles

While summer is a great time to spend quality time outdoors with friends and family, these events can lead to serious illness if the food is not properly handled. The warmer temperatures lead to an increase in food poisoning cases because these germs thrive and grow well under these conditions. Here are a few tips to keep your loved ones safe while enjoying the sun.

  • Refrigerate perishable foods within 1 hour if it is 90 degrees or warmer when you are shopping for groceries or eating outside
  • When grilling, throw out marinades or sauces that have touched raw meats or meat juices
  • Always use clean utensils and plates to remove cooked foods from the grill. Do not use the same utensils or plates because it can lead to cross contamination
  • Bring hand sanitizer or wipes to clean your hands before preparing or eating food if there is not access to a sink
  • Always bring a food thermometer to make sure your meat is cooked to the proper temperature to ensure it is safe to eat. Check out this website for all of the temperatures foods should be cooked to: https://www.foodsafety.gov/food-safety-charts/safe-minimum-cooking-temperature
Blood pressure: exercise & pistachios

How to Control Blood Pressure

Featured by Cara, posted in Articles

If you are looking for ways to help lower your blood pressure and reduce the medications you need to control high blood pressure, here are some tips:

COUNT CALORIES: many people are not aware of how much food and calories they are actually consuming.  Counting calories involves writing down what you eat, with true portions sizes so you can understand your calorie intake.  Remember, beverages can be a significant contribution to calorie intake. There are many apps and websites that can help you count calories. 

MONITOR SALT (Sodium) INTAKE: A diet high in sodium increases blood pressure in many people. The less sodium you eat, the better blood pressure control you might have. If you are unsure of your salt intake, track the sodium content in foods you eat.  A goal should be to consume less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go lower, to 1,500 milligrams. Read the nutritional facts label on every food package. Avoid canned foods, processed foods, lunch meats, and fast foods. Use salt-free seasonings.

FOODS THAT CAN HELP: Potassium, magnesium, and fiber may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Whole fruits and veggies are the best options.  Nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

  • PRODUCE: radishes, rhubarb, spring peas, strawberries, Swiss chard, zucchini, peaches, pineapples, potatoes, raisins, spinach, squash, strawberries, sweet potatoes, tangerines, tomatoes, blueberries, beets, bananas, apples, apricots, broccoli, carrots, collards, green beans, dates, grapes, kale, lima beans, mangoes, melons, oranges.
  • SEAFOOD: FRESH SALMON -Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.
  • OATS: Oats are a whole grain that are a good source of carbs and fiber, including the powerful fiber beta-glucan.
  • PUMPKIN SEEDS: are a great source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.
  • GREEN LENTILS: Lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium.
  • PISTACHIOS: These nuts are highly nutritious and have been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium.
  • TOMATOES: Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene. Lycopene has been associated with beneficial effects on heart health.
  • FLAX and CHIA: These tiny seeds that are full of nutrients that can be helpful for healthy blood pressure regulation, including potassium, magnesium, and fiber.

DIET TO CONTROL BLOOD PRESSURE: DASH DIET: Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein. The DASH diet can lower blood pressure because it has less salt and sugar than the typical American diet. The DASH diet cuts out desserts, sweetened beverages, fats, red meat, and processed meats. Ask your doctor or a dietitian to help you start the DASH diet. They can tell you how many calories you need each day to maintain or get to a healthy weight. And then they can help you plan meals with foods you enjoy that meet the DASH guidelines.

EXERCISE: Exercise is one of the keys to lowering your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you’re already being treated for hypertension. Find activities you enjoy, and aim for 30 minutes a day of “exercise” on most days of the week. Going to the gym Is not the only option- dancing, gardening, swimming, raking leaves, walking the dog, hiking, yoga- anything else that gets your heart beating a bit faster. If you need motivation, try a personal trainer, a workout buddy or home videos or apps.  Do not forget to include strength training; you can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups.  Even losing 10 pounds can help lower blood pressure. Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications. Talk to your doctor before starting any exercise program.

Resources: Healthline and WebMD