Posts Tagged ‘FMWIC Health tips’

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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

 

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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


  1. Raised pink or red bumps, which will break out in different spots over several days
  2. Fluid-filled blisters, they will usually form from the raised bumps about a day before breaking and/or leaking
  3. 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

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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.
  • 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.

 

Lips

 

To keep your lips feeling fresh during the winter months;

  • Drink plenty of water to stay hydrated.
  • Use a humidifier at home.
  • Apply beeswax or petroleum jelly to your lips.
  • Put on lip balm or lipstick that contains an SPF every time you go outside.
  • Don’t lick your lips, it just makes matters worse!

 

For more skincare tips, visit WebMD.com!

 

Care for your skin year round and it will thank you!

 

Sources:

http://www.skincarebeautyzone.com/skin-care/skin-care-tips/the-right-way-to-treat-your-skin-during-wintertime/

 

http://www.webmd.com/healthy-beauty/slideshow-winter-skin-hazards

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Heart Healthy Gingerbread Christmas Cookies

Tuesday, December 13th, 2011

http://my.hearthealthyonline.com/recipe/cookies/gingerbread-cookies/

 

Tis the season for baking fun/healthy cookies!

 

Gathering around the kitchen with family and friends is a great way to celebrate the season.  This year have the kids bake these festive cookies, which are a healthier option, and explain to them the importance of heatlhy eating year round.  

 

 

Recipe provided by: Hearthealthyonline.com

 

Gingerbread Cookies

 

Ingredients

  • 1/4 cup butter, softened
  • 1/4 cup 50% to 70% vegetable oil spread
  • 1/2 cup packed brown sugar*
  • 2 teaspoons ground ginger
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cloves
  • 1/4 cup full-flavor molasses
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
  • 2 cups all-purpose flour
  • 3/4 cup white whole wheat flour or whole wheat flour

 

Directions

  1. In a large bowl, combine butter and vegetable oil spread; beat with an electric mixer on medium to high speed for 30 seconds. Add brown sugar, ginger, baking soda, cinnamon, salt, and cloves. Beat until well mixed, scraping side of bowl occasionally. Beat in molasses and egg. (Mixture will look curdled.) Add all-purpose flour and whole wheat flour, beating just until combined. Divide dough in half. Cover and chill the dough for 2 to 3 hours or until easy to handle.
  2.  Preheat oven to 375 degrees F. Lightly grease cookie sheets or line with parchment paper; set aside. On a lightly floured surface, roll dough, half at a time, to 1/8-inch thickness. Using a 2- to 3-inch gingerbread person cookie cutter, cut out shapes; re-roll scraps as necessary. Place cutouts 1 inch apart on prepared cookie sheets.
  3.  Bake for 4 to 6 minutes or until edges are firm and centers are set. Cool on cookie sheets on wire racks for 1 minute. Transfer to wire racks; cool.

 

Nutrition

 

Servings per recipe: 36

  • Calories: 73
  • Protein: 1
  • Carbohydrate: 12
  • Fat, total: 2
  • Cholesterol: 3
  • Saturated fat: 1
  • Sodium: 73
  • Other Carb: 1

    •  

    *Percent Daily Values are base on a 2,000 calorie diet

      

    Happy Holidays!

     

    Sources:

     

    http://my.hearthealthyonline.com/recipe/cookies/gingerbread-cookies/

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    Crustless Pumpkin Pie

    Thursday, November 17th, 2011


     

     

    Bring this guilt-free dish to the Thanksgiving table next week and your loved ones will be oh so thankful!  

     

     

     

     

    Crustless Pumpkin Pie

     

    Recipe provided by Allrecipes.com

     

    • Prep Time: 15
    • Cook Time: 45 min.
    • Ready in: 1 hour


    Servings  (12)- Original Recipe Yield 1 – 10 inch pie


    Ingredients

    • 1/2 cup buttermilk baking mix
    • 1 2/3 cups canned pumpkin
    • 1 (12 fluid ounce) can evaporated milk
    • 1/3 cup milk
    • 4 eggs
    • 2 teaspoons pumpkin pie spice
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon salt
    • 1/2 cup brown sugar
    • 1/2 cup white sugar


    Directions

    1. Preheat oven to 375 degrees F.  Grease a 10 inch fluted pie pan; dust with baking mix.
    2. In a large bowl, mix pumpkin, evaporated milk, milk and eggs together. Stir in baking mix, pie spice, vanilla and salt.
      • Continue stirring while gradually adding the brown sugar and white sugar.
      • When the mixture is blended, pour into the prepared pan.
    3. Bake in preheated oven for 10 minutes, then reduce oven temperature to 350 degrees F. 
    4. Bake for an additional 35 minutes or until knife inserted in center of pie comes out clean.

      

    Nutritional Information

     

    Amount Per Serving

    • Calories: 170
    • Total Fat: 5.1g
    • Cholesterol: 80mg
    • Sodium: 304mg
    • Total Carbs: 27g
    • Dietary Fiber: 1.1g
    • Protein: 5.2g


    Spice it up with some low fat toppings!


    You can use light cool whip or even fresh fruit

     

    Sources:

    http://allrecipes.com/Recipe/No-Crust-Pumpkin-Pie/detail.aspx 

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    Deer Hunting Safety Tips

    Monday, November 7th, 2011


    According to the International Hunter Education Association, nearly 1,000 people in the U.S. and Canada are accidentally shot yearly by hunters, and just under a hundred of those accidents are fatal.  Most victims are hunters but some victims are non-hunters.

     

    With the start of hunting season being this Saturday, November 12, we wanted to provide hunters and even non-hunters with some safety tips to keep in mind during this firearm season.

     

    “The Hunters”

     

    Content provided by mdc.mo.gov

    • You must wear bright orange hunting gear- it is required by law!
    • Check the weather forecast
    • Let your family/friends know when you are going hunting, where and for how long
    • Avoid hunting alone
    • Use your own tree stand and make sure it is installed and/or built safely
    • Always wear a harness if you are hunting out of a tree stand
    • Treat every gun as if it is loaded
      • Do not run with a loaded gun
      • Do not drink alcohol or take drugs before handling a firearm
    • Do not pull the trigger unless you are completely sure that it is a deer you are shooting at
    • Take care of your hunting equipment before, during, and even after the hunt
    • Keep emergency signal devices (cell phone, walkie-talkie, etc.)  with you at all times

     

    Ready for the hunt??  Print off this great Deer Hunter’s Pre-Season Checklist!

     

    Also, check out this informative shooting safety video: http://ihea.com/_assets/videos/USA_Video_Player.swf

     

    “The Non-Hunters”

     

    Even if you are not hunting, it is still important that you take proper precautions to protect yourself from being mistaken as a deer.

    • Be aware of your surroundings
    • Let friends/family know where you are going and when you plan to be back
    • Make yourself visible- Do not go out in the woods during fire-arm season without wearing some type of hunter orange clothing
    • Do not wander in a wooded area alone before sunrise or during sunset
    • Stick to protected lands where hunting is prohibited BUT please beware sometimes people hunt where they are not supposed to
    • Sometimes it is best just to stay home during hunting season, especially during opening weekend.
      • We understand other outdoor activities such as running, hiking and biking are fun but sometimes it is best to avoid wooded areas when there may be hunters with loaded firearms!

     

    Hunting season dates:

    • Deer – Archery  

       

      • 09/15/2011 – 11/11/2011
      • 11/23/2011 – 01/15/2012   

         

    • Deer – Firearms Antlerless Portion  

       

      • 11/23/2011 – 12/04/2011  

         

    • Deer – Firearms Muzzleloader Portion  

       

      • 12/17/2011 – 12/27/2011  

         

    • Deer – Firearms November Portion  

       

      • 11/12/2011 – 11/22/2011  

         

    • Deer – Firearms Youth Portion  

       

      • 11/05/2011 – 11/06/2011
      • 01/07/2012 – 01/08/2012


    Sources:

    http://animalrights.about.com/od/wildlife/f/HuntingAccident.htm

    http://animalrights.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=animalrights&cdn=newsissues&tm=284&gps=378_410_1138_750&f=00&tt=12&bt=1&bts=1&zu=http%3A//www.ihea.com/news-and-events/incident-reports/index.php

    http://mdc.mo.gov/newsroom/mdc-offers-deer-hunting-safety-tips

    http://www.outdoorcentral.com/2008/11/05/deer-hunting-safety-tips-for-season-openers/

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    Surprising Ways to Catch the Flu

    Friday, October 14th, 2011


     

    So you may be a germaphobe and think you are taking all of the preventative steps in order to not catch the flu this season.  Surprisingly some of those preventative steps may be increasing your risk of catching a nasty bug!

      

     

     

    What May Cause You to Get Sick…

     

    Content provided by Health.com

    • Worrying too much
      • The added stress of worrying about getting sick may lower your immune system and actually make you sick.
    • Kissing, Hugging, and Shaking Hands
      • Direct physical contact is one of the easiest ways to pick up a virus.  It is best to stay 6 feet away from someone with the virus (CDC.gov).
    • Smoking
      • Weakens the little disease fighting hairs in your nasal passage that are used to trap and dispose of germs.
      • Smokers are more at risk of developing a respiratory illness due to their lungs previously being damaged; it is not unusual for a smoker to fight pneumonia following their illness.
    • Working out at the gym
      • Moderate exercise has been known to keep your immune system up and healthy but over exercising without the proper hydration and eating habits can actually increase your risk of getting sick.
      • Spray all gym equipment down before using it, can you imagine how many germs are on those handles??
      • Take a shower immediately after being at the gym to kill any germs you may have been exposed too.
    • Alcohol consumption-
      • Consuming large amounts of alcohol in a short period of time can not only give you a hangover but it also weakens your immune system and you might have a harder time fighting off germs for at least 24 hours.
    • Anti-Bacterial Hand Gel
      • Anti-bacterial hand gel was created as a second option of washing your hands.  Only use the anti-bacterial gel when soap and water are not available. 
      • Make sure the hand gel you choose contains 60%-95% alcohol, ethanol or isopropanol.
      • For the most effective approach stick to the old fashion soap and water method. 
    • Hand Washing Techniques
      • Some may think how hard is it to wash your hands…surprisingly 39% of people don’t wash their hands after using the bathroom, sneezing, and/or coughing.
      • Wash your hands with soap and water for at least 20 seconds and make sure to scrub in between each finger and under finger nails.
      • For more tips of effective ways to wash your hands, visit: http://kidshealth.org/teen/your_body/skin_stuff/handwashing.html
    • Wearing Mask
      • Some people who are more prone to getting sick choose to wear a mask during cold/flu season.  If you choose to wear a mask make sure you apply it and remove it properly.
        • When taking off the mask, make sure it doesn’t brush up against your nose, eyes, or mouth.
        • Remove the mask by the strings in the back, avoid touching the front of the mask, this is where most of the germs will lie.
        • Dispose of the mask immediately.
    • Taking Anti-Viral Medications
      • Taking anti-viral medications before you are even sick can increase your risk of the virus becoming resistant to the medicine resulting in you getting sick anyways.
    • Not Caring Enough
      • Worrying too much can increase your risk of catching a virus but worrying too little can result in the same outcome.
      • Be aware of your surroundings and take proper precautions this cold and flu season.

     

    Don’t forget to get your flu shot either!  Family Medical Walk-In Clinics have flu shots available at any of their six locations.  No appointment necessary!    1-417-890-5550

     

    Sources:

    http://www.health.com/health/gallery/0,,20311978,00.html

     

    http://kidshealth.org/parent/centers/flu_center.html 

     

    http://kidshealth.org/parent/centers/flu_center.html

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