THE BENEFITS OF ECHINACEA-GOLDENSEAL

Echinacea-Goldenseal plays an important part in helping and maintaining one's health, especially during immune responses to external infections. 

Herbal and alternative medicine have gained popularity, mainly due to complications of traditional medicine and increased knowledge of many over-the counter (OTC) herbal supplements.  With the increased popularity, many supplements can be questioned on their legitimacy.  Echinacea-Goldenseal is not one of those questionable herbal supplements, with proven benefits in health.

Echinacea is a flowering plant and is one of the most commonly prescribed botanicals for the immune system.  Echinacea is considered a "blood purifier," primarily due to its anti-inflammatory and immune stimulating properties.  It was used by Native Americans for a wide range of aliments, including wounds and animal bites.  In 1887, it was introduced into US medical practice for conditions like the common cold to venereal diseases.  German researchers have found the extract of Echinacea to have anti-viral activity against the influenza pathogen.  It increases the number of phagocytes.

Echinacea may be taken for acute colds, flus, fevers, and infections.  Of most importance is the dosage and frequency.  It is most effective when taken every two hours until some symptoms are relieved.  The dose is then reduced to three times daily for a week to ensure complete recovery and optimal immune function.  A dose is two tablets or capsules (usually around 500-1000 mg of the ground herb), 40 drops of the extract, or 4 to 8 ounces of a strong tea made from the ground root. Often you will feel relief within hours.


Goldenseal is a perennial herb is also effective for infections.  It soothes the mucous membranes of the respiratory tract during the congestion and inflammation of colds and flus.  Its active component, berberine, has a broad spectrum of antibiotic and immune stimulating activity.  Combined with Echinacea, it has a potent immune enhancing and congestion reducing action.  Goldenseal may also be taken every two hours for acute cold symptoms.  If taken with Echinacea, use two parts Echinacea to one part Goldenseal in tablet, capsule, extract, or tea form.  After 72 hours, three times daily for two weeks will often clear up the case.



For prevention and to maintain optimal health, a combination of Echinacea and Goldenseal may be taken two to three times daily for one to two weeks per month, especially when the body is under extended stress.  For years now I have encouraged patients to use Echinacea-Goldenseal on a regular basis, with overwhelming positive results!!!

THE MANY BENEFITS OF GINSENG

Ginseng is one of the most popular herbal remedies in the world today.  This herbal medicine is a slow growing perennial plant with fleshy roots. It is believed to restore and enhance normal well-being.  The herbs consist of a light-colored, forked-shaped root, a relatively long stalk and green leaves with an oval shape.  The word Ginseng comes from the chinese term "rénshen", which literally translates into "man root". It is thought to have been given this name because the root of the plant looks like the legs of a man.

Ginseng is believed by many people to restore and enhance normal overall health, and has traditionally been taken to aid a number of medical conditions. However, much research is still needed in cementing ginsengs entire role in health maintanence. 


Traditionally Ginseng has been used to treat a number of different ailments. However, it should be noted that Ginseng's therapeutic properties are often questioned by Western scientists and health professionals because of little "high-quality" research determining its true effectiveness in medicine.


Reported benefits include:




Improved cognition, it may improve and quicken thinking ability.  Research from a medical school in China found some beneficial effects on cognition, behavior, and quality of life.

Provides energy and helps prevent fatigue.  A study done by a Mayo Clinic showed promising signs that ginseng helped with fatigue from cancer patients.

Has anti-inflammatory effects -Ginseng has some constituents, ginsenosides, which have immuno-suppression effects, according to results of experiments which were published in the Journal of Translational Medicine.  Allan Lau, who led the study, said that "the anti-inflammatory role of ginseng may be due to the combined effects of these ginsenosides, targeting different levels of immunological activity, and so contributing to the diverse actions of ginseng in humans".

Prevents cancer - There may be substances in Ginseng that have anticancer properties. 
Vanderbilt-Ingram Cancer Center researchers found that Ginseng improved survival and quality of life after the diagnosis of breast cancer.  The American Cancer Society reported that "clinical trials are still needed to determine whether it is effective in people."

May help men with erectile dysfunction - Men may take Ginseng to treat ED (erectile dysfunction).  A 2002 Korean study revealed that 60 percent of men who took ginseng noticed an improvement in their symptoms. In addition, research published in the British Journal of Clinical Pharmacology provided “evidence for the effectiveness of red ginseng in the treatment of ED.”

Ginseng is relatively safe, but some reported side-effects are; headaches, increased heart rate, nausea, restlessness, and sometimes insomnia.  Doctors do not recommend taking Ginseng along with a class of antidepressants called monoamine oxidase inhibitors (MAOIs), because it can cause manic episodes and tremors.  Ginseng can alter the effects of blood pressure and heart medications, including calcium channel blockers such as nifedipine. Never mix Ginseng with heart medications without consulting your doctor first.  In addition, Ginseng can increase the risk of bleeding when taken with drugs that affect blood clotting (such as warfarin or aspirin).

NEW CHICKEN BREAST IDEA RECIPES

Here are some new chicken breast recipes to add a little mix!!!

LIME CHICKEN BREAST

4 skinless, boneless chicken breast halves - pounded to 1/4 inch thickness
1 egg, beaten
2/3 cup dry bread crumbs
2 tablespoons olive oil
1 lime, juiced
6 tablespoons butter
1 teaspoon minced fresh chives
1/2 teaspoon dried dill weed

Coat chicken breasts with egg, and dip in bread crumbs. Place on a wire rack, and allow to dry for about 10 minutes.
Heat olive oil in a large skillet over medium heat. Place chicken into the skillet, and fry for 3 to 5 minutes on each side. Remove to a platter, and keep warm.
Drain grease from the skillet, and squeeze in lime juice. Cook over low heat until it boils. Add butter, and stir until melted. Season with chives and dill. Spoon sauce over chicken, and serve immediately.







CAYENNE AND AVOCADO CHICKEN BREAST

Coarse salt and ground pepper
1/4 teaspoon cayenne pepper
4 boneless, skinless chicken breast halves, (6 to 8 ounces each)
2 tablespoons olive oil
1 medium red onion, finely diced
2 tablespoons fresh lime juice
1 avocado, pitted and cut into chunks


In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken.


In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.


Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.





THAI CHICKEN BREAST SALAD

1 cup coleslaw cabbage mix

1 cup shredded chicken (abt 4 oz)

1/2 cup cooked, cooled quinoa

1 green onion, chopped

1/4 cup edamame

2 tablespoons chopped cilantro

1/4 cup diced cucumber (or celery)

1 tablespoon creamy peanut butter

1 tablespoon rice vinegar

1 teaspoon olive oil (try our yummy garlic oil!)

1 teaspoon agave or honey

1 teaspoon soy sauce

1 tablespoon chopped cashews or peanuts

Instructions
Combine cabbage, chicken, quinoa, onion, edamame, cilantro, and cucumber.  Whisk together dressing ingredients and toss with salad.  Top with chopped nuts and serve with a squeeze of lime juice.

BIGGER BICEPS WITH ONE MOVE

Building bigger biceps is a goal for many.  But, very few actually do the right exercises to maximize bicep growth and training.  The primary muscle for arm flexion (bicep curl) is not the bicep brachii but rather, is the brachioradialis.  Even though the biceps is involved in flexing the arm, is primary purpose is to supinate the forearm (turns the palms upward).  A simple variation in the classic bicep curl will make a tremendous difference in gaining bicep muscle strength and definition. 



Instructions
Set-up: Grasp a pair of dumbbells with a pronated (palms down) grip with arms fully extended resting at the sides of the hip. Set the feet at roughly shoulder width, with a slight bend in the knees. Brace through the core and establish a neutral spine posture.

Lift: Curl the weights up to your chest, keeping your elbows at your side and eyes straight ahead.



Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.  It is very important to  turn the wrist while curling the weight (supinate), ending with the palms up when the weights are at the chest.  As you lower down to starting position, twist your wrist back to pronation. 

Emphasis: Do not swing - keep your core tight and a neutral spine.  One complete repetition should be 3-5 seconds, with more time emphisis on lowering the weight back to starting position. 


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HEALTHY SIMPLE ORIGINAL TACOS

 SOME HEALTHY SIMPLE DELICIOUS ORIGINAL TACOS TO ENJOY AT HOME!!!

LIME TILAPIA TACOS

1/4 cup reduced-fat sour cream
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 jalapeño pepper, seeded and chopped
1 cup thinly sliced white onion
1 1/2 teaspoons paprika
1 1/2 teaspoons brown sugar
1 teaspoon dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
1 tablespoon canola oil
8 (6-inch) corn tortillas
1/2 ripe peeled avocado, thinly sliced
4 lime wedges

1. Combine first 4 ingredients in a food processor; process until smooth. Combine jalapeño sauce and onion in a small bowl.
2. Combine paprika and next 6 ingredients (through ground red pepper); sprinkle evenly over fish. Heat oil in a large cast-iron skillet over medium-high heat. Add fish to pan; cook 3 minutes on each side.
3. Warm tortillas according to package directions. Divide fish, onion mixture, and avocado evenly among tortillas. Serve with lime wedges.

MUSHROOM FLANK STEAK TACOS

1 tablespoon olive oil, divided
1 (8-ounce) flank steak, trimmed
1/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 cups thinly sliced white onion
1 teaspoon dried oregano
2 teaspoons bottled minced garlic
1/2 teaspoon ground coriander
2 (4-ounce) packages presliced favorite mushrooms
1 poblano pepper, seeded and thinly sliced
8 (6-inch) corn tortillas
1/2 cup (2 ounces) shredded reduced-fat or fat-free Mexican blend cheese
1/2 cup refrigerated fresh salsa

Heat 1 teaspoon oil in a large skillet over medium-high heat. Sprinkle steak with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Add steak to pan; cook 4 minutes on each side or until done. Remove steak from pan. Add remaining 2 teaspoons oil to pan. Add onion and next 5 ingredients (through poblano); sauté 5 minutes or until vegetables soften. Cut steak across the grain into thin slices. Add steak, remaining 1/8 teaspoon salt, and 1/8 teaspoon black pepper to pan; cook 1 minute. Place about 1/3 cup steak mixture in each tortilla. Top each taco with 1 tablespoon cheese and 1 tablespoon salsa.

PINEAPPLE CHIPOTLE PORK TACOS

Salsa:
2 cups minced pineapple
1 cup minced apple
1/4 cup minced shallots
2 tablespoons chopped cilantro
1 tablespoon fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon salt

Tacos:
1 tablespoon canola oil
1 cup thinly sliced yellow onion
2 garlic cloves, minced

1 1/2 pounds sliced pork tenderloin
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon cider vinegar
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
12 cherry tomatoes, quartered
2 chipotle chiles, canned in adobo sauce, chopped (about 2 tablespoons)
12 (6-inch) corn tortillas, warmed




To prepare salsa, combine the first 7 ingredients in a medium bowl; stir until well blended. Cover and chill.
To prepare tacos, heat oil in a large nonstick skillet over medium heat. Add onion to pan; cook 2 minutes or until tender. Add garlic; cook 30 seconds. Add pork to pan; cook 4 minutes or until pork loses its pink color, stirring occasionally. Stir in broth and next 7 ingredients (through chipotles). Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 10 minutes or until liquid is nearly evaporated. Warm tortillas according to package directions. Serve pork mixture with tortillas and salsa.

TURKEY TACOS WITH A KICK

Mole:
1 (7-ounce) can chipotle chiles in adobo sauce
1/2 medium onion, peeled and quartered
2 garlic cloves, peeled
1/3 cup fat-free, less-sodium chicken broth
1/3 cup orange juice
2 tablespoons cider vinegar
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper

Remaining ingredients:
1 teaspoon vegetable oil
2 cups shredded cooked turkey
8 (6-inch) corn tortillas
1/2 cup diced peeled avocado
1/2 cup bottled salsa
4 lime wedges



Preheat oven to 400°.
To prepare the mole, drain chipotles in a colander over a bowl, reserving 1/2 teaspoon adobo sauce. Remove 1 chile; chop to measure 1 1/2 teaspoons. Reserve remaining adobo sauce and chiles for another use.
Place the onion and garlic in a small, shallow baking dish; bake at 400° for 15 minutes.
While onion and garlic roast, combine reserved adobo sauce, chile, broth, and next 8 ingredients (broth through black pepper) in a blender; add onion and garlic. Process until smooth.
To prepare the remaining ingredients, heat oil in a large nonstick skillet over medium-high heat. Add turkey; sauté 12 minutes or until browned. Add mole; cook 4 minutes or until liquid is absorbed, stirring occasionally.
Heat tortillas according to package directions. Spoon 1/4 cup turkey mixture onto each tortilla, and roll up. Top each serving with 2 tablespoons avocado and 2 tablespoons salsa. Serve with lime wedges.

3 LOW-FAT CASSEROLES UNDER 350 CALORIES

SPICY CHICKEN CASSEROLE

4 boneless chicken -in chicken thighs, skinned
1/3 cup chopped fresh cilantro, divided
1 cup frozen corn kernels, thawed
1/3 cup (3 ounces) fat-free cream cheese, softened
1/2 teaspoon ground red pepper
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 cups chopped onion, divided
6 garlic cloves, minced and divided
1 cup fat-free, lower-sodium chicken broth
2/3 cup salsa verde
1/4 cup water
2 tablespoons chopped pickled jalapeño pepper
9 (6-inch) corn tortillas
1/4 cup (1 ounce) fat-free or 2% shredded sharp cheddar cheese

1. Preheat oven to 425°.

2. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 4 minutes on each side. Place skillet in oven; bake at 425° for 10 minutes or until done. Remove chicken from pan; let stand 15 minutes. Remove meat from bones.  Place chicken in a medium bowl. Add 1 1/2 tablespoons cilantro, corn, and next 5 ingredients (through black pepper) to chicken; toss to combine.

3. Return pan to medium-high heat. Add 1/2 cup onion; sauté 5 minutes, stirring occasionally. Add 3 garlic cloves; sauté 30 seconds, stirring constantly. Add onion mixture to chicken mixture; stir to combine.

4. Combine remaining 1 1/2 cups onion, remaining 3 garlic cloves, broth, salsa, 1/4 cup water, and jalapeño in a medium saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Remove from heat; let stand 10 minutes. Carefully pour mixture into a blender; add 2 tablespoons cilantro. Process until smooth.

5. Heat a large skillet over medium-high heat. Add 2 tortillas; cook 1 1/2 minutes on each side. Remove tortillas from pan; repeat procedure with remaining tortillas. Cut tortillas into quarters.
Spread 1/2 cup salsa mixture in the bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Arrange 12 tortilla quarters over salsa mixture. Spoon half of chicken mixture over tortillas. Repeat layers, ending with tortillas. Pour remaining salsa mixture over tortillas; sprinkle evenly with cheddar cheese. Bake at 425° for 15 minutes or until bubbly and lightly browned. Top with remaining cilantro.

Calories 320  Fat 5g Protein 24g  Carbohydrate 42g

 

EGG HASHED CASSEROLE

8 lean bacon slices
1 1/2 cups chopped onion
8 ounces sliced shiitake mushroom caps
3 garlic cloves, minced
2 cups shredded hash brown potatoes (such as Simply Potatoes)
1/4 cup no-salt-added chicken broth
5 cups fresh baby spinach
2 tablespoons thinly sliced fresh basil
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 ounces reduced-fat Swiss cheese, finely chopped
1/2 cup skim milk
6 large eggs (or egg-whites/beaters), lightly beaten

1. Cook bacon in a large nonstick skillet over medium heat until crisp.  Remove bacon from pan; crumble. Increase heat to medium-high.  Add onion, mushrooms, and garlic to drippings in pan; sauté for 6 minutes.  Add potatoes and chicken broth; cook 6 minutes, stirring frequently.  Add spinach, basil, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 2 minutes or until spinach wilts.  Remove from heat; let stand 10 minutes.  Stir in crumbled bacon and cheese.  Place mushroom mixture in an 11 x 7-inch broiler-safe glass or ceramic baking dish coated with cooking spray.  Cover and refrigerate overnight.

2. Preheat oven to 350°.

3. Uncover dish.  Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, milk, and eggs in a medium bowl.  Pour egg mixture over mushroom mixture.  Bake at 350° for 28 minutes.

4. Preheat broiler to high; remove dish while broiler preheats.  Broil 3 minutes or until top is browned and just set.  Let stand 5 minutes.

Calories 220 Fat 6g Protein 17g Carbohydrate 21g






TURKEY CASSEROLE 

2 (4-ounce) turkey breasts
1 tablespoon butter
3 cups chopped onion
4 ounces sliced portobello mushrooms
1 1/2 pounds red potatoes, coarsely chopped
1/2 teaspoon kosher salt
1/2 cup fat-free, lower-sodium chicken broth
Cooking spray
3/4 cup (3 ounces) shredded Swiss cheese
2 tablespoons chopped fresh thyme

1. Preheat oven to 400°.

2. Heat a large nonstick skillet over medium-high heat. Add turkey to pan, and sauté for 5 minutes or until browned, stirring to crumble. Remove turkey from pan; drain. Wipe pan with paper towels. Melt butter in pan. Add onion; sauté 4 minutes, stirring occasionally. Add mushrooms; sauté 6 minutes, stirring occasionally. Add potatoes and salt; sauté 5 minutes or until browned, stirring occasionally.
Stir in turkey breasts and broth. Remove from heat. Spoon potato mixture into an 11 x 7-inch glass or ceramic baking dish coated with cooking spray; top with cheese. Cover and bake at 400° for 30 minutes. Uncover and bake an additional 15 minutes or until golden. Sprinkle with thyme.

Calories 290 Fat 4g Protein 21g Carbohydrate 38g

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5 EASY WAYS TO LAST LONGER IN BED

As a doctor, I not only get plenty of cases with “erectile dysfunction,” but just as many, if not more, who wonder about how to last longer in bed.  Luckily there are steps that do not need medications.

1.  Pregame...this one is self explanatory, but climaxing on your own earlier in the day helps you last longer.  It is also a good stress reliever, which is one of the causes of erectile dysfunction.

2.  Use the force...basically this means to keep your mind active during the intimate moment.  Climaxing is not only physically, but also a mental action.  By keeping your mind on something else, it will help deter you from “finishing.”  Some solve math problems in their head, others think about current or future projects, while others focus on their partner and not themselves:  is she enjoying it, is my sweat dripping on her, am I placing too much weight on her? etc etc etc.

3.  Change it up...most of the pleasure leading to climax comes from the in and out motion, this shifting movement rubs against nerves, stimulating them.  Instead of thrusting, stay inside of her while moving your hips side to side or in a circle.






4.  Stay protected...by using a condom, not only do you prevent STD’s but it also acts as a barrier from ultimate nerve stimulation...generally making you last longer.  Also, some condoms come with desensitization gel inside them (i.e. benzocaine) to help you last even longer.  JUST DO NOT WEAR IT INSIDE-OUT!!!

5.  Change positions...most times when you change position, there is a pause in the action, allowing you last longer, so change frequently and often.  Try out many types of positions, as some are more stimulating than others.  Also, try changing into the most unrelating positions, leading to greater “pause” time.


If you feel like you’ve tried everything without success, it may be time to discuss your problem with a sexual dysfunction specialist.  Ask your doctor for a referral to a urologist, who can either treat you himself or refer you to the right person for your problem.

3 KILLER ABS EXERCISES

ASIDE FROM TYPICAL AB CRUNCHES...ADD THESE MOVES AND WATCH THE SIX PACK GROW!!!

HOLD ON

Look stellar in a bathing suit with this move.

Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.

Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.

Hold this position for as long as you can — aim for 5 to 10 seconds.

Lower yourself down and repeat.

Continue this exercise for 1 minute.

THE SIDE CRUNCH

A deceptively difficult move, the side crunch tests your balance while it teases your oblique muscles.

Keeping your weight balanced, slowly extend your left leg and point your toes.

Place your left hand behind your head, pointing your elbow toward the ceiling.

Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.

Look out over your hand while bringing the left side of your rib cage toward your hip.

Lower to your starting position and repeat 6 to 8 times.

Do two sets of 6 to 8 reps, and then switch sides.

WALK THE PLANK

A super-simple, do-anywhere move.  Get into a full pushup position with your palms on the floor beneath your shoulders.

Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.

As you build strength, hold this position longer, up to one minute.

Go deeper: Try the one-arm stable switching plank.

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5 GREAT BUTT AND LEGS EXERCISES

 You do not need to spend money and time going to a gym to get great legs and buttock!!!  These 5 moves can be performed at home or anywhere to give you a great butt and legs.

THE TONER


How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.

Switch legs and repeat x 3.






THE CHAIR SQUAT


How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.

Do 3 sets of 12-20 reps.






THE LUNGER


How to do it: Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.

Do 3 reps; switch legs and repeat.





THE HIPSTER




How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down.



Do 3 sets of 12-20 reps.







THE DOWNWARD DOG



How to do it: Begin on all fours on the ground. Take a deep breath, release and push into downward dog by straightening the legs and lifting your hips and butt into the air. Push your hands and feet into the ground and relax the head between your arms. Exhale and lift one leg as high as you can while keeping it straight with a flexed foot. Lower the leg down, and repeat on the other side.  For extra benefit, when you lower the raised leg, bring it into your chest, trying to touch the elbow with your knee.


Do 3 sets of 12-20 reps.

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HEALTHY SALADS UNDER 350 CALORIES

CRANBERRY & GRILLED CHICKEN SALAD

4 cups water
1 cup dried or fresh cranberries
1 bay leaf
2 cups baby spinach leaves, divided
1 cup green apple, peeled and cut into julienne strips
1/2 cup diced red bell pepper
3 tablespoons Cucumber Yogurt Dressing
2 teaspoons Dijon mustard
4 (4-ounce) skinless, boneless chicken breasts
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1/4 cup chopped green onion

Combine first 3 ingredients in a saucepan over medium-high heat. Bring mixture to a simmer; cover and cook for 30-45 min. Drain and place in a bowl; discard bay leaf. Coarsely chop 1 cup spinach leaves. Add chopped spinach, apple, bell pepper, dressing, and mustard to the cranberries, and toss well.
Sprinkle chicken with salt and pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Thinly slice chicken.
Divide remaining spinach evenly among 4 plates. Place 1/2 cup cranberry mixture on top of spinach. Arrange chicken evenly over berry mixture; sprinkle with green onions.


Calories 320, Fat 12g, Protein 29g, Carbohydrates 30g

 

 

SALMON & DILL SALAD

1 celery stalk, cut into 2-inch pieces
1 bunch scallions, greens sliced into 1/2-inch pieces, whites left whole, divided
1 lemon, halved: cut half into slices, zest and juice remaining half (1/2 teaspoon zest, 1 tablespoon juice), divided
1 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) salmon fillets, skinned (about 2 inches thick)
1/2 cup plain low-fat yogurt
2 tablespoons chopped fresh dill plus 1/2 cup fronds, divided
1/2 teaspoon grated fresh horseradish
1 tablespoon extra-virgin olive oil
2 bunches watercress, thick stems removed (about 8 cups)
1 cup sugar snap peas, thinly sliced crosswise (3 ounces)
1 small bunch radishes, sliced (1 1/2 cups)

Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot. Add 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a boil over high heat; cover, reduce heat, and simmer. Cook until fragrant (8-10 minutes). Add salmon (water should just cover fillets) to pot; cover and gently simmer until fish is opaque (5-8 minutes). With tongs or a fish spatula, remove salmon from broth; set aside on a cutting board to cool.
While fish is poaching, make the dressing: In a medium bowl, combine yogurt, chopped dill, horseradish, lemon zest, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper, whisking well. Arrange watercress, snap peas, radishes, and dill fronds on 4 plates; top with salmon, and sprinkle with scallion greens. Drizzle with dressing; serve.

Calories 330, Fat 16g, Protein 43g, Carbohydrates 9g

 

 

SPINACH & ASIAN STEAK SALAD

8 ounces baby spinach (about 8 cups)
1/4 cup extra-virgin olive oil, divided
2 garlic cloves, finely minced
2 tablespoons fresh lime juice
1 teaspoon light or dark brown sugar
1 tablespoon low-sodium soy sauce
1 sweet red onion, cut into 1/4-inch half-moons (about 2 cups)
1/2 pound grass-fed steak (porterhouse, rib-eye, sirloin, or tenderloin)
4 fresh cilantro sprigs
1–2 tablespoons chopped unsalted peanuts, for garnish (optional)

Preheat grill.
Wash and dry spinach. Place the leaves in a large salad bowl; set aside.
Whisk together 2 tablespoons olive oil, the garlic, lime juice, sugar, and soy sauce in a small bowl; set aside.
Heat 1 tablespoon olive oil in a cast-iron skillet or grill pan on prepared grill. When oil is hot but not smoking, sauté onion, stirring constantly, for 3 minutes. Transfer onion to bowl with spinach. Add remaining 1 tablespoon olive oil to skillet. Sear steak over medium-high heat about 3 minutes per side or until medium-rare. Remove skillet from heat, and immediately transfer the steak to a cutting board; let rest.
Return skillet to heat, and add soy-lime mixture to pan; turn heat to medium-high. Deglaze skillet by stirring constantly and loosening brown bits on bottom. Cover and keep warm.
Slice steak as thinly as possible, cutting against grain, and arrange over onions and greens. Drizzle with sauce, and garnish with a cilantro sprig. Sprinkle with peanuts (if desired). Serve immediately.


Calories 260, Fat 17g, Protein 12g, Carbohydrates 12g

VACCINES AND AUTISM

There is a strong debate regarding the possible link between childhood vaccinations and the subsequent development of autism.  Vaccinations that have received the most attention are the measles, mumps, rubella (MMR) vaccine and thimerosal-containing vaccines such as diphtheria, tetanus, pertussis (DPT or DT) vaccine.  The rising incidence and prevalence of autism has led some theories between the disorder and vaccines.  Vaccine-preventable diseases clearly still hold a presence in modern day society and the decision to opt out of MMR or other childhood vaccination schedules because of concerns regarding the development of autism should be properly evaluated with available evidence.


A study included a retrospective and prospective cohort and case-control studies looking at the relationship between vaccinations and disorders on the autistic spectrum (ASD).  The cohort studies included for meta-analysis reported negative findings in their individual investigations of MMR, Hg orthimerosal and autism, other ASD, or autism with regression.  The case-control studies included in the analysis all individually reported finding no evidence for an association between vaccination and ASD.  In all, the meta-analysis of five case-control and five cohort studies examine over 1 million child cases and found no evidence for the link between vaccination and risk of developing autism or autistic spectrum disorder.

The only review that suggests a link could not be excluded was that by Ratajczak, looking into the etiology of autism and concluded that it is multi-factorial, involving genetics and/or inflammation of the brain caused by a wide variety of environmental toxins, one of which maybe mercury.


As with any treatment, we must weigh the benefits and risks to determine future actions. While at the level of the individual avoidance of immunization may be seen as conferring lower risk by avoiding possible associated adverse events, the increase in parents deciding to take this course of action has substantially decreased overall immunity among populations, subsequently increasing the risk of catching potentially more serious infectious diseases.

An infected child serves as a vector, spreading diseases easily to others without vaccination.  The current outbreak of measles, which started in California, is a good prime example of the importance of vaccinations.   Thus, the risk incurred by not immunizing a child is increasing substantially as levels of immunization coverage fall.  In regards specifically to the fear of a child developing autism following immunization, the data consistently shows the lack of evidence for an association between autism, ASD and vaccination, regardless of whether the intervention was the MMR vaccine itself or one of its components, providing no reason to avoid immunization on these grounds.  Vaccination protects children from serious illness and complications of vaccine-preventable diseases which can include amputation of an arm or leg, paralysis of limbs, hearing loss, convulsions, brain damage, and death.

YOU MAY LOSE HEALTH INSURANCE!!!

The Affordable Care Act extends health insurance coverage by both expanding Medicaid eligibility and offering premium subsidies for the purchase of private health insurance through state health insurance exchanges. But by definition, eligibility for these programs is sensitive to income and can change over time with fluctuating income and changes in family composition. The law specifies no minimum enrollment period, and subsidy levels will also change as income rises and falls.


The Affordable Care Act offers near universal guarantee of access to affordable health insurance.  Medicaid eligibility is expanded to all non-elderly citizens and eligible legal residents whose family income does not exceed 133% of the federal poverty line.  Also, Medicaid-ineligible people with incomes up to 400% of poverty line can receive premium subsidies through tax credits for health plans offered through state health insurance exchanges.  The income-sensitive approach to subsidize the cost of health insurance divides these populations into two.  The eligibility requirements are affected by income fluctuations and family size changes.  Research supports that insurance coverage disruptions have adverse effects on access and administrative costs.



A study examined nearly 20,000 low-income adults in the US and explored the frequency of income fluctuations over time that would lead to switching between Medicaid and exchange eligibility under the new reform.  It found that nearly 40% experienced a disruption in Medicaid eligibility within the first 6 months, after a year 38% were no longer eligible and 16% had lost eligibility but later regained it.  After 3 years, 47% were above the 133% poverty line and 30% were below the cutoff but had at least one experience of changes in eligibility.  By the end of the study after 4 years, only 19% were continuously eligible for Medicaid.  This study supports that income changes may lead to the movement of millions of families between Medicaid and state exchanges. 
To help mitigate the potential harm of insurance transition, several ideas come to mind. 
 Establish a minimum guarantee eligibility period
Provide support services for the shift
Align coverage and benefits - currently the move between Medicaid and insurance exchanges lead to variable levels of coverage in terms of benefits, premiums, and cost sharing

The Affordable Care Act offers the opportunity to expand health insurance coverage to millions of low-income.  However, be aware that income fluctuations may lead to changes in eligibility to Medicaid, and possibly periods of uninsured.  State and federal levels should include plans aim to minimize the frequency of coverage transitions and promote quality and continuity of care.

7 EASY STRESS REDUCERS

Stress will affect all aspects of your life, career, leisure time, and relationships.  Features include anxiety, intense fear or helplessness, dissociative symptoms, anger, insomnia, and avoidance behaviors.  Also stress will increase the release of corticosteriods, which will add weight, increase blood pressure, and damage the heart and other organs.  So its important to develop easy management tips you can do everyday.

1.  RELAX ON COMMUTE:  Take time going to and from work to clear your mind with relaxing music or book.  When you get to work, you will feel more relaxed and in better shape to seize the day.  When you get home, you will be able to enjoy the rest of your day without nagging worries.

 

2.  TAKE ME TIME:  This can be done while you are relaxing during your commute or at other times during the day, even 5 minutes of alone time will benefit.  This will help re-center the brain, focus on important tasks, and relieve stress.

3.  EXERCISE THE DEMONS:  I have mention some of the benefits of exercise in:

 http://dochealthmd.blogspot.com/2015/01/certain-weight-training-surpasses.html

            Exercising helps the brain by releasing endorphins, which will make you calmer, happier, and more confident.  Also, physical activity will help ease the tightness and tension accumulated within the muscles.

4.  WASH YOUR TROUBLES AWAY:  Taking a long hot shower or bath is generally relaxing in and of itself.  But to add in stress reduction, do it soon after work to symbolize ending and cleaning yourself of the workload and stress.

5.  FUN DINNER TIME:  Although venting may help at times, dinner should be used to talk about other things than work and stress.  Focus on past or upcoming fun events and activities.

6.  HOLD YOU HEAD HIGH:  When walking, keep your head up and back straight, and use good posture when sitting.  This will not only keep you focused on the task, but it will rejuvenate the mind and body by reminding of your importance and value to the workplace, community, and family.

7.  SLEEP IT OFF:  Practice good sleep hygiene.  Proper sleep hygiene will allow you to get the proper amount of sleep, and right kind of sleep.  Getting all stages of sleep, including REM, will allow your body and mind to rest, recharge, and get revved up for the next day.