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Have a Healthy Weekend!

Friday, February 17th, 2012

TGIF! How do you plan to spend your weekend?? No matter if it is indoors or outdoors you can still make healthy food and activity choices.

You work so hard during the week to eat clean, work out daily, and avoid temptations but research has it when Friday rolls around all rules are off. Why is that we wonder?

Jennipher Walters, Certified Personal Trainer and Fitness Instructor wrote a great article on 10 ways to stay healthy during the weekend.

Squeeze in a longer workout- during the week you rush around so much, why not allot more time to your gym visits on Saturday or Sunday?
Eat like it’s a weekday- nutritious foods give you fuel and energy, don’t you want to be more energized on yours days off?
Sleep as you would during the week- make sure you continue to get 7-8 of sleep per night.
Get outdoors- go for a walk around your neighborhood and get some vitamin D!
Fuel yourself for your upcoming week- by taking care of yourself during the weekends will leave you feeling energized and ready to go on Monday morning.
Don’t go overboard on cocktails- Sure a night out with your friends is great during the weekend but there is no need to overindulge leaving you feeling crummy the whole next day.
Plan sometime to just relax- you owe it to yourself to relax.
Don’t worry about dieting as much as living a healthy lifestyle
Weigh yourself Monday morning- this will give you the ample opportunity to admit you fell off the wagon over the weekend and you can construct a game plan about how to get back on track or you can reward yourself for taking such good care of your mind and body of the past few days.
Always plan for the week ahead- create your grocery list; think about breakfast, lunch and dinner and a few (healthy) snacks in between. When you plan ahead and are prepared you are more likely to eat healthy throughout the entire week.

To see the full version of Ms. Walters article, please visit: http://www.sparkpeople.com/resource/wellness_articles.asp?id=1607

We hope everyone has a happy yet healthy holiday weekend!!

Tags: Healthy weekend
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Superbowl Sunday!!

Friday, February 3rd, 2012

It’s almost Sunday Sunday Sunday!!! That’s right ladies and gents; the Superbowl is just two days away. Have you started your pre-party planning yet??

It doesn’t matter if you are staying home and relaxing for the game or going out to a Superbowl party we have found a great recipe, with a healthy spin (of course) that you can indulge in this Sunday. We want everyone to enjoy the game and commercials without the guilt of waking up Monday morning regretting what they over-indulged in.

So here you go, a great recipe that is quick to make and sure to be the “best” dish at the party!

Southwestern Seven Layer Bean Dip

Recipe provided by EatingWell.com

Prep Time

Active Time: 20 minutes
Total Time: 20 minutes

Ingredients

1 16-ounce can nonfat refried beans, preferably “spicy”
1 15-ounce can black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup pickled jalapeño slices, chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup reduced-fat sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
1/4 cup canned sliced black olives, (optional)

Preparation

Combine beans (refried and black), scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a small/shallow microwave-safe dish; sprinkle with cheese.
Microwave on High, around 3-5 minutes. Wait until the cheese is melted and the beans are hot.
Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Time Saving Tips:

Prepare through Step 1, refrigerate and cover for up to 24 hours. An hour before serving, continue with Steps 2 & 3.

Nutrition (Per serving: This recipe makes 12 servings, 1/2 cup each)

146 calories
7 g fat ( 3 g sat , 3 g mono )
12 mg cholesterol
15 g carbohydrates
7 g protein
5 g fiber
288 mg sodium
164 mg potassium

Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).

Exchanges: 1 starch, 1 very lean meat, 1 fat

We hope you enjoy this recipe!! You can find the full Nutritional Profile for this recipe on EatingWell.com

Enjoy the game my friends!!

Sources:

http://www.eatingwell.com/recipes/southwestern_layered_bean_dip.html

Tags: 7 layer bean dip, diet, family medical walk-in clinic, Healthy Superbowl Sunday snack, Holiday Recipes, recipes
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Healthy Chicken Noodle Soup

Friday, January 27th, 2012

Here’s the skinny, we found a healthier spin on chicken noodle soup.

Some chicken soup recipes are full of sodium and defeat the purpose of even trying to eat healthy. We found this great recipe on Nutritiontwins.com. Enjoy!

Ingredients:

Serving size: 8

– 8 cups of low sodium chicken broth

– 3 cups of whole wheat pasta, boiled and drained

– 4 chicken breasts, skinless, either roasted or grilled, shredded

– 2 cups of celery, sliced

– 2 cups of mushrooms, sliced

– 2 cups of sweet onion, chopped

– 2 tbs of olive oil

– 2 tbs of garlic, minced

– 1/2 tbs of parsley, chopped

– 1/2 tbs of sage, chopped

– 1/2 tbs of oregano, chopped

– pepper to taste

On stove top, combine olive oil, celery, mushrooms, and onion until lightly browned (about 5-6 minutes) in a large pot. Add in chicken, garlic, and pepper until everything is mixed together. Finally, mix in the chicken broth, pasta, and herbs (parsley, sage, and oregano) and bring to a soft boil. Reduce the heat to a simmer, cover the pot, and let sit for about 10-20 minutes.

According to the Nutrition Twins, each serving is about 200 calories and about 20 grams of protein.

Eat healthy, live happy my friends!

Sources:

http://nutritiontwins.com/blog/329-chicken-noode-soup

Tags: diet, family medical walk-in clinic, FMWIC Health tips, healthy eating, recipes
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Are You Protected from Chickenpox?

Friday, January 20th, 2012

Chickenpox is a highly contagious disease. According to the Centers for Disease Control and Prevention, chickenpox use to be very common in the United States, nearly 4 million people were exposed to the disease each year.

While most children with chickenpox completely recover it can be serious or even fatal for other people. 10,500 to 13,000 people were hospitalized and 100 to 150 people died every year because of chickenpox (CDC.gov).

Thankfully, the chickenpox vaccine has changed those numbers! The best thing you can do for you and your family is to get vaccinated!

In order to know when and how to get vaccinated we feel it is important to educate you on the disease itself first. We have also put together a few interesting facts about chickenpox and ways to treat the disease once exposed.

Who’s at Risk?

Those who have never had chickenpox or gotten the vaccine.
Chickenpox may be more severe for; babies, adolescents, adults, pregnant women, and people with weakened immune systems.

What are the Signs and Symptoms?

According to Mayoclinic.com

Fever
A red, itchy rash, may resemble an insect bite on your face, scalp, chest, and back
Small blisters that are filled with liquid; they may bust open and crust over
Abdominal pain
Loss of appetite
Slight headache
Feeling of irritability
Dry cough

The Three Stages of Chickenpox

Raised pink or red bumps, which will break out in different spots over several days
Fluid-filled blisters, they will usually form from the raised bumps about a day before breaking and/or leaking
Crust and scabs, these will cover the broken blisters but may take several days to heal completely

According to mayoclinic.com you may experience all three stages of the rash.

Did you know?

Once infected you can spread the virus for up to 48 hours without experiencing any breakouts and you remain contagious until all the blisters are crusted over.

To learn more about the virus, check out this great podcast from the CDC: http://www2c.cdc.gov/podcasts/player.asp?f=8621085

Treatment Options

Most individuals can treat the virus in the privacy of their own home. Get lots of rest and you can take over the counter medications to reduce fever and/or itching. Oatmeal baths are also a good option to soak your body in. People with long term illnesses may need more treatment if exposed to the virus, talk with your doctor about antiviral medications.

Chickenpox Vaccine

According to the CDC.gov, the chickenpox vaccine is the best way to protect yourself, your family, and your community from being exposed to the virus. It is important for those who can get the chickenpox vaccine to get vaccinated to help protect those who should not get the vaccine for example; pregnant women or those with low immune systems.

There are two doses of the chickenpox vaccine. Young children should get their first vaccination between the ages of 12 to 15 months; they should receive their second dose between the ages of 4 to 6 years old.
For people ages 13 years and older who have never had chickenpox you should get the two doses at least 28 days apart.
If you or anyone in your family has only had one dose, please consult your doctor as to when you should receive your second dose.

To learn more about the chickenpox virus, visit the CDC.gov!

Sources:

http://www.cdc.gov/Features/PreventChickenpox/

http://www.mayoclinic.com/health/chickenpox/DS00053/DSECTION=symptoms

http://www.webmd.com/vaccines/tc/chickenpox-varicella-topic-overview?page=2

Tags: Chickenpox, family medical walk-in clinic, FMWIC Health tips, health tips, The Chickenpox, The Chickenpox vaccine
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How to: Treat Your Skin During the Winter Months

Friday, January 6th, 2012

No one likes the feeling or appearance of dry flaky skin any time of year, especially during the winter months. That is why it is important to make the right choices when it comes to skincare maintenance.

According to skincarebeautyzone.com the cold makes your skin work a lot less, especially on your face, and therefore your skin becomes drier during the winter months.

Following a few simple tips and tricks will help preserve the freshness and attractiveness of your overall complexion and leave you flaky free!

Tips provided by: Skincarebeautyzone & WebMD

Facial and All Over Body

Say goodbye to your bar of soap- this only makes your skin dryer.
- Try using lotion, body milk, or even your favorite tonic to clean your face. An occasional peel would also be nice for your skin.
Washing your face with hot water morning and night will help add moisture to your skin.
Take a hot bath- this will help open up all of your pores allowing you to clean all the dead skin cells that are just lying there making your skin look old.
Apply a facial mask or even have a facial massage occasionally.
- You can make your own cucumber facial mask at home, this will hydrate your skin and make it feel softer.
- Check out these great cucumber facial mask recipes! http://www.natural-homeremedies-for-life.com/cucumber-mask.html
Moisturize your skin with coconut or olive oil 15 minutes prior to taking a hot bath, this will leave your skin feeling super soft and will add a nice glow.