According to an article by Patti Neighmond (“Recipe For Strong Teen Bones: Exercise, Calcium And Vitamin D”), there’s a relatively small window of time during which our bones do most of their growing. In fact, she claims that between the ages of 9 – 15, 90% of our bone mass develops. And yet, she points out, only 15% of teenagers drink milk, with girls accounting for only 9%. The reasons for this lack of milk drinking seem to be simply that drinking milk is not considered ‘cool’ and the fear of weight gain. The ‘uncool’ness of drinking milk has been addressed by the “Got Milk?” ads for many years.Read More >
This month is Men’s Health Month, and were enthusiastic about focusing on what you gentleman can do out there to keep a healthy lifestyle and live even longer, not to mention increase the quality of your life. We talk often of diet and exercise aiding in your health, and while that’s definitely true, here are some other helpful tips. Don’t be afraid to give them a try!Read More >
Broken bones are not rarities for children, especially extremely active ones. While older kids may injure a leg in contact sports, young children often get breaks in their arms, elbows and wrists, usually because they’ve braced themselves after a tumble. Unfortunately, the recovery can be just as troubling as the injury itself if children are not guided properly. Sure plenty of rest is easy to say, but here are some tips to help you along the way.Read More >
Assessing the diet of older adults is especially important for identifying issues relevant to their present health and nutritional status. Far too many people over the age of 65 are considered malnourished and this can also have an impact on bone health. Having a balanced and nutritious diet is one way to help our bone health as we age. So many times just a few minor adjustments or interventions can reduce or eliminate the problem.
There are some special considerations of nutritional needs of the aging body that are relevant to be emphasized. Caloric needs decline with age because of a decrease in basal metabolism related to the loss of lean tissue and a decrease in physical activity.Read More >
Every year, about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the United States each year—that’s 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women. February is American Heart month, and the CDC (Center for Disease Control) has some great advice for anyone looking to help his/her heart get or stay healthy. You can start at home with what you’re eating!
Lemons are known for their tart and sour flavor, but as an ingredient, this citrus fruit is the perfect complement to both sweet and savory dishes. Another source of the lemon essence is lemon extract, which is an easy way to keep the lemon flavor on hand in your pantry. And don’t discount the lemon rind in your recipe! A dash of rind goes a long way and adds that luscious lemon burst of flavor. Don’t limit lemon to only sweet treats – a touch of lemon adds the perfect accent to any recipe. Simply add lemon juice on your poultry and fish before cooking for healthy flavor in a flash. Sweet, savory, healthy and easy – lemons are the perfect ingredient to make your taste buds sing.
Lemon Angel Hair Pasta with Pine Nuts
Makes 4 servings
- 8 ounces angel hair pasta, reserving
- 1/4 cup cooking water
- 2 tablespoons olive oil
- 1 teaspoon minced garlic
- 2 tablespoons pine nuts, toasted
- 1/4 cup lemon juice
- 1 1/2 teaspoons grated lemon rind
- 1/4 cup chopped parsley
- Salt and pepper to taste
- Cook pasta according to package directions, reserving 1/4 cup cooking water; drain well and set aside.
- In small nonstick skillet, heat olive oil and sauté garlic, stirring, one minute. Transfer to large bowl and add remaining ingredients, mixing well. Season to taste.
- Add pasta with reserved cooking water to bowl and toss together until well combined. Serve warm or at room temperature.
Nutritional information per serving:
Calories 297 Calories from fat 29% Fat 10g Saturated Fat 1g Cholesterol 0mg Sodium 9mg Carbohydrate 45g Dietary Fiber 2g Sugars 3g Protein 8g Dietary Exchanges: 3 starch, 1 1/2 fat
Pine nuts are considered to be an aphrodisiac so make this lover’s lemon pasta side of choice with whatever you are serving! Watch toasting pine nuts carefully as they burn very quickly!
Spicy Advice: I recommend using fresh lemons and parsley- but if not in the mood, hit the bottle (of lemon juice).
Written by: Holly Clegg, Culinary Expert
About the Author
With over 1 million cookbooks sold, Holly Clegg has become a culinary expert on easy, healthy and practical recipes through her best-selling trim&TERRIFIC® cookbook series, including the more targeted health focused cookbooks, Diabetic Cooking with the American Diabetes Association, Eating Well Through Cancer and Eating Well to Fight Arthritis. Clegg has appeared on Fox & Friends, NBC Weekend Today, QVC, The 700 Club, USA Today, Web MD and The Huffington Post. She also has a phone application, Mobile Rush-Hour Recipes. For more information, visit www.hollyclegg.com or http://thehealthycookingblog.com for more recipes and tips.
The new year presents an exciting opportunity to start fresh and begin setting goals that will improve your mental and physical health. Whether it’s your physical fitness or a desire to make more of an effort to engage in social activities, 2017 is the time to make it happen. Here are a few ideas that you may want to consider adding to your list of New Year’s resolutions.
- Make Connections! Unfortunately, it can be easy to lose contact with friends and family members who live far away. If you have a loved one or old acquaintance in mind who you know you could do better at reaching out to, make 2017 the year that you make an effort to reestablish this connection. Thanks to social media platforms, such as Facebook, Twitter, and Instagram, it’s easier to reconnect.
- Share your favorite recipes. Sharing family recipes and passing them on down through generations is a great way to connect with grandchildren and even great-grand children. It’s also a great way to socially interact with friends and family.
- Eat Healthier. Probably one of the most popular New Year’s resolutions, switching up your diet so that it consists of nutritious foods is essential. Remember that eating right doesn’t necessarily have to mean that you completely cut a certain food from your diet or drastically change all of your regular meals. Slowly introducing more fruits, vegetables, lean meats and whole grains to your daily meals will improve your health without requiring you to make any significant alterations to your diet.
- Plan Ahead. It’s never too early to start. As you begin to age in place, start looking to rely on proper avenues of senior care. Let your family know whether you eventually want to have a caregiver, purchase a medical alarm system, or move into a comfortable home. We all grow older and require some help here and there. The only difference is whether you and your family are ready!
- Make “You” Time. Having a weekly schedule consisting of exercise classes, social gatherings and meetings for clubs, such as knitting or reading groups, is key to maintaining physical and mental health. However, it’s essential to allow yourself a break to enjoy the simple things in life.
- Go Through Your Family Photos. You have information and stories about your family members that your children and grandchildren don’t know. Make sure your family heritage is preserved by going through your family photos by labeling them or putting them in an album that your family can enjoy for generations.
- Schedule Regular Checkups. Yes, no one likes going to the doctor (for the most part). Keep your doctors up to date on those aches and pains and do your much needed maintenance. Annual senior checkups are vital to determining how to maintain and improve your health.
- Stimulate Your Brain. While it is important to get in the recommended 150 minutes of exercise per week, don’t forget that keeping your brain active is equally essential. What does working out your brain entail? A daily puzzle, card game, or reading a book will contribute to healthier brain function and help to reduce your risk of developing dementia symptoms down the road.
Between shopping, cooking, shopping, wrapping, shopping, planning, shopping, shopping, and more shopping, how does one find time for “family fun” during the holidays, as busy as they are? The most important part of holidays is being with family. The gathering, laughing, hugs, kisses and enjoying traditions, are the most important facets of the season.
Here are a few ways to find time for fun with your family–making memories, and perhaps all new traditions–during this holiday season:
Mark your calendar for family fun, before the time slips away, like you know it will. You may want to research the exact dates for the Nutcracker that you’ve always missed, or the tree lighting downtown. Put it in your planner and announce that you are doing it this year…yay!! It’s so easy to lose track of the days when the clock is running.
You cannot do everything, you know that. Time, money and energy must be kept into account. Think about making it a “family Christmas date.” Some people give activities instead of gifts. Ask your children what they might want to “do,” instead of “get.” This could be one way of making memories that don’t need all that wrapping paper.
Find out what each family member would love to do. There are so many special activities at this time of year to choose from. You might want to do something new for a change….like the Singing Christmas Tree, your town’s Christmas parade, driving together to see the holiday light displays, or attending a play.
Family fun doesn’t necessarily mean spending a lot of money or doing fancy activities. Consider teaching your children about the hungry by serving at the Soup Kitchen. Give a holiday smile to the poor by donating items in person. Cheer up an elderly person, maybe one in your own family, by singing carols and visiting anytime during December.
The holidays can be more meaningful and memorable by making time for family fun. Whenever family is together, it can be fun. Make things light, not serious, and joke around and tease. This will make family fun during the holidays something your loved ones will cherish, and want to repeat again next year.
Written by: Ruby Holder Moseley, FizzNiche Staff Writer
Are yous stressed about Thanksgiving and upcoming holidays? The holiday’s are a hard time for anyone trying to stick to a healthy diet. But we want to help you! Here are seven tips to help you enjoy Thanksgiving dinner without gaining weight:
1. Make sure you are getting enough sleep the week before Thanksgiving. You will eat more when you are tired!
2. Drink tons of water during the day.
3. Eat some healthy snacks during the day before the main meal so that you aren’t ridiculously hungry when you sit down to eat.
4. Decide ahead of time what you will eat. Don’t waste calories by sampling everything.
5. Truly savor and enjoy your meal. Relax, enjoy every bite and eat slowly.
6. Limit the alcohol. That just adds calories and lowers your inhibitions about eating.
7. Plan ahead with different responses to the push to get you to eat more. Do not say you are watching your weight. Get more creative and you will have a better chance of people leaving you alone about what you are or are not eating. (Examples: “I don’t want to eat sugar anymore. It is zapping my B vitamins.” “My doctor told me I don’t have a tolerance for _________.”)
About the Author:
Diana Fletcher is the Stress Reducing Expert Life Coach, Author & Speaker. She loves to help people live happier, healthier lives!
Halloween is a time filled with fun and joy for families. Although Halloween is fun, Halloween can pose dangers to your children. To help make the festivities seamless, there are steps that both children and parents can follow so that families can have a safe and fun Halloween.
First off, it is important to talk to your children before going trick or treating so they know what the dangers are. Safe Kids strongly recommends that parents talk with their children about safe behavior before children go trick or treating so that they can understand what the dangers are and what to look out for.
It is also important that younger children are accompanied by an adult. Safe Kids recommends that “Children under the age of 12 should not be out at night without adult supervision. If kids are mature enough to be out on their own, they should stick to familiar areas that are well lit and trick-or-treat in groups.” Younger children may have a hard time judging speeds, distance of vehicles on the streets, and may have a hard time making appropriate decisions about crossing streets.
General Tips for both Parents and Children on Halloween
- Be extremely careful when crossing the street and remind children to look both ways before crossing. While crossing do not run across the street but walk.
- Cross at street corners or at traffic signals.
- Always use sidewalks when possible and be caution if you are walking on the road if there is not sidewalk. A general rule of thumb is to choose a route located in a well lit neighborhood and a route that has sidewalks.
Parents should inform their children never to go inside someone’s home or to accept candy that is open. Parents should also check their children’s candy when they return to ensure that it is safe to eat the candy. Always throw away candy with any sort of a torn wrapper. For kids with allergies, parents should be very cautious and should inspect ingredients of all treats. This is extremely important for children that have nut allergies.
Not only should parents caution their children on trick or treating, they should also help choose their kid’s costume. As general guidelines here is what Safe Kids recommends:
- When selecting a costume, make sure it is the right size to prevent trips and falls.
- Decorate costumes and bags with reflective tape or stickers and, if possible, choose light colors.
- Choose face paint and makeup whenever possible instead of masks, which can obstruct a child’s vision.
- Have kids carry glow sticks or flashlights to help them see and be seen by drivers.
Lastly, the time of night that children go out or trick or treating is also important. Parents and children should stick to the hours of 5:30pm to 9:30pm. By following these tips for Halloween, families will have a safe and fun Halloween.
1. “Halloween Safety.” 2013 Safe Kids Worldwide. Web. .
2. “A Safe and Spooktacular” Kids Health. Web. .
3. “5 Things You Should Know: Halloween Safety Tips for Kids and Parents.” TLC. Web. .
This recipe is packed with vegetables that help keep your mouth healthy, like carrots. Carrots contain beta carotene. Your body needs beta carotene to create Vitamin A, which is an essential nutrient that keeps your teeth and bones strong. Meat lovers and vegetarians will love this chili and it also freezes well. Nutritious and delicious, what more could you ask for?!
- 1/2 cup quinoa, rinsed
- 1 cup water or veggie broth
- 1 tablespoon olive oil
- 1 small onion, chopped (optional)
- 3 cloves garlic, minced (optional)
- 1/2 jalapeno pepper, diced (depend on size, add more if you like it spicy)
- 1 large carrot, peeled and chopped
- 2 celery stalks, chopped
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 1 medium zucchini, chopped
- 1 (15 ounce) can black beans, drained and rinsed
- 1 (15 ounce) can red kidney beans, drained and rinsed
- 1-2 (15 ounce) cans diced tomatoes or equivalent fresh, if you have it
- 1 (15 ounce) can tomato sauce
- 1-3 tablespoons chili powder, depending on your taste (we used 3)
- 1 tablespoon ground cumin
- Salt and black pepper, to taste
- Optional toppings: green onions, avocado slices, cheese, or sour cream. Makes a great meal on its own, or can be served with a green salad and/or some multigrain sourdough bread.
- In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15 minutes. Set aside.
- In a large crockpot, add the olive oil, onion, garlic, jalapeño, carrot, celery, peppers, and zucchini.
- Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder, cumin, salt, and black pepper. Simmer chili on low for about 4-6 hours. Serve warm.
- In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15 minutes. Set aside.
- In a large pot, heat the olive oil over high heat. Add the onion and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery, peppers, and zucchini. Cook until vegetables are tender, about 10 minutes.
- Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder, cumin, salt, and black pepper. Simmer chili on low for about 30 minutes. Serve warm.
Written by: Dr. Sonal Patel, M.D.
About the Author
Dr. Patel is an expert on allergies and is a lifelong vegetarian.