Italian Vegetable Bean Soup by Carole Jakucs, RN

Fall is here and with it our craving for warm, healthy soups. I created this recipe to have a hearty yet healthy soup for my family and I to eat when the cold weather hits.

This soup is dense with a variety of vegetables so packed with vitamins, minerals, and fiber. Two examples are zucchini and spinach: They both contain Vitamin A and carotenoids which help maintain eye health.

The beans provide fiber and protein too. If you want more protein, you can use chicken "bone" broth. 

If you’re a vegan, just replace the bone broth or chicken broth with vegetable broth for your liquid. It will still taste great.

Italian Vegetable Bean Soup by Carole Jakucs, RN. 
October, 202. Image subject to copyright. 

Ingredients

• 4 tablespoons olive oil
• 1 (16-oz) bag of frozen spinach
• 5 large celery stalks, rinsed and chopped
• 1 large yellow onion, chopped 
• 1 medium to large sized green Italian zucchini
• 1 small to medium yellow squash (summer)
• 1 (32-ounce) container chicken bone broth, chicken broth or 
         vegetable broth
• 2 (15.5-ounce) cans cannellini beans, drained and rinsed well. 
        (You can substitute with great northern beans)
• 1 (28-ounce) can diced tomatoes with juice (or 2, 15-ounce cans)
• 3 - 4 tablespoons Italian seasoning to taste
• Salt and pepper to taste
• Garlic powder to taste

Italian Vegetable Bean Soup by Carole Jakucs, RN. 
October, 2021. Image subject to copyright.

Instructions

• Heat olive oil for one minute over low heat in a 5 or 6-quart pot. 

• Add onions, celery, zucchini, and squash. Cook for 4 - 6 minutes, stirring frequently.

• Add spinach and cook for an additional 4 minutes, stirring frequently.

• Add broth, cannellini beans, diced tomatoes, Italian seasoning, salt, pepper, and  garlic powder to taste.

• Bring to a gentle boil. Reduce heat and cover keeping at a gentle simmer. Cook  with the lid on for 20 – 25 minutes. 

Enjoy and stay healthy!

Six Ways to Stay True to Your Heart

It’s American Heart Month. And since heart disease is the # 1 killer of adults in the U.S. now may be a good time to consider your lifestyle and find ways to improve your heart health.

While heart disease and its causes can be complex, here are six ways you can help to reduce your risk of developing heart disease:

Honolulu, Hawaii by Carole Jakucs, 2016. Image subject to copyright.

Don’t smoke - Smoking damages blood vessels and can cause high blood pressure, heart attacks strokes and kidney disease. It also raises your risk of developing lung other cancers and COPD. Control your blood pressure - Monitor your blood pressure to keep it within the normal range which is generally considered 120/80 or lower. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease. Consuming a healthy diet that contains recommended amounts of potassium, calcium and magnesium also helps to control blood pressure. Don’t eat foods high in sodium as too much salt increases blood pressure. See the DASH diet for more information. Exercise (even walking) at least 30 minutes per day, most days of the week. (Get your doctor’s approval before you begin). Exercise helps burn calories to help control your weight, improve circulation and reduce stress.   Maintain a healthy weight for your height and frame size. Being overweight places a burden on your heart and blood vessels. It also raises your risk of developing Type 2 Diabetes. Eat a healthy diet that includes plenty of fresh vegetables and fruits, legumes and beans, whole grains, lean protein and olive oil. Reduce your intake of saturated and trans fats (hydrogenated oils) high fructose corn syrup and junk foods. Consider a Mediterranean Diet which most experts agree is a heart healthy diet. Try to keep your stress under control. High stress levels are known to increase your risk for heart disease by raising cholesterol levels and blood pressure. Contact your physician for any questions or concerns you have about your health.

Five Ways to Help Your Heart

February is “American Heart Month." While February is also the month we celebrate Valentine's Day, think of flowers and all things dear to our heart; it's also a good time reflect on the health of our heart. Heart Disease is the number one killer of both men and women in the United States. While any disease and its causes can be complex, here are five things you can do that may help to reduce your risk of developing heart disease. 

Roses by Carole Jakucs, 2014. San Marino, CA. Image subject to copyright.

• Exercise at least 30 minutes daily most days of the week. Consult with your doctor or health care provider before beginning any exercise program.
• If you smoke, STOP! Smoking damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease in addition to raising your risk of developing Cancer and COPD.  
• Eat a healthy diet that includes plenty of fresh organic produce (vegetables and fruits), whole grains and lean protein. Follow a diet that is low in saturated and trans fats (trans fats are also known as "partially hydrogenated oils") salt and sugar (including high fructose corn syrup). Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Monitor your blood pressure to keep it within the normal range which is generally considered 120/80 or lower. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease. Consuming a healthy diet that is low is salt (sodium) and contains appropriate amounts of potassium, calcium, magnesium and fiber also helps to control blood pressure. Incorporating these into your diet is part of what's known as the DASH Diet (Dietary Approaches to Stopping Hypertension).
• Maintain a healthy weight for your height and frame size. Obesity raises your risk of a wide range of illnesses and diseases.

*Contact your physician or health care provider for any questions or concerns you may have about your health.

Green Beans with Olive Oil Recipe

Green beans are packed with Vitamin C and fiber. This is a great recipe for anytime of the year and it's simple and quick to make. It’s a great side dish for back yard barbecues or formal dinners. Try to buy organic produce when you can to reduce your exposure to pesticides.

Photo By: McKay Savage from London, UK [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons)

Ingredients:

1 pound of fresh green beans

1/2 cup of filtered water

1/4 – 1/3 cup of olive oil (depending on your personal taste)

Salt and pepper to taste

Directions:

Rinse green beans well, cut off the tips/strings at each end of each bean, or buy fresh green beans (prepackaged) with the tips cut. If the beans are long, cut each bean in half.  If they are not, they don’t need to be cut. Place beans in a large 12 inch non stick saute/fry pan, add the filtered water to just cover the beans. Place a lid on the pan and cook at a low heat for approximately 20 minutes, stirring occasionally. You want to get the beans softened but not overcooked to maintain higher levels of Vitamin C.

Drain the remaining water out of the pan then brown the green beans for approximately 10 minutes on a medium heat, stirring them gently and occasionally. Now add the olive oil and salt and pepper to taste. Lower the heat to the lowest setting and cook for another 10 minutes while stirring them occasionally and gently.
  
*Remember that when cooking with olive oil you cannot use high heats due to its low “smoke point." Maintain a low heat to prevent smoking of the oil. High heat also leaches out some of the healthful qualities of olive oil. 

This can be served as a side dish to a roast or barbecued meats and provides approximately 4 servings.  Enjoy!

Six Tips to Take Charge of your Health

Angelina Jolie’s revelation that she recently had undergone a double mastectomy to prevent breast cancer due to her positive test result for the breast cancer gene, is a helpful reminder about the task for all of us to take charge of our health.  While this must have been a difficult decision for her, it’s an excellent illustration of remaining vigilant regarding your health and being proactive regarding your health care.

Here are six things you can do to help you to take charge of your health:

1. Learn about your family medical history, this includes parents, siblings, grandparents, aunts, uncles and cousins. This will give you a heads up regarding what “runs” in your family; red flags so to speak, to make you aware of some of your possible genetic risks for certain diseases. Knowing this is invaluable. For example, if Heart Disease runs in your family, you’ll want to take extra care to control your weight, exercise daily, not smoke, and eat a healthy diet, such as a Mediterranean Diet to help reduce your risk. (These are healthy habits for everyone and help to prevent a variety of diseases, but especially important if your risk is higher.) 
2. Read up on any medications you are prescribed from side effects to dosing instructions. Educate yourself by reading the package inserts that come from the pharmacy and reading credible medication websites such as MedlinePlus which is a service of the U.S. National Library of Medicine and the National Institutes of Health.
3. If you’re diagnosed with a disease or acute illness, learn as much as you can about it from trusted, professional sources, examples of which are the CDC (U.S. Centers for Disease Control) and Medline Plus (as mentioned above) also has a site dedicated to information on illnesses. Maintain an awareness of the typical lab tests that may be required to follow the course of the illness, medications that are generally prescribed to surgeries that may be recommended. Becoming familiar with these things can help you psychologically through your illness and also help you determine if you’re receiving the appropriate care.
4. Follow the advice of your physician regarding when to obtain lab tests, taking medications as prescribed and when to follow up with appointments and diagnostics tests such as ultra sounds, MRI’s, CT scans etc.
5. Get a second opinion when you feel the need.  If your inner voice is nudging you that something does not seem right; seek out a second opinion from another physician.
6. Ask questions. While no one expects you to become an expert, be sure to ask questions, especially if you need clarification on any information you received or simply desire more knowledge regarding your diagnosis and particular situation.

Heart Healthy Habits are Life Saving Habits

Heart disease is the number one killer of both men and women in the United States. February is “American Heart Month”.  Take the time to learn about heart healthy habits to also help improve brain and blood vessel health and reduce your risk of developing cardiovascular disease and Type II Diabetes. 

• If you smoke, STOP! Smoking causes a variety of Cancers and COPD. It also damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease.
• Exercise at least 30 minutes daily most days of the week. Walking is a great way to start, it’s easy to do and inexpensive. Call your doctor or health care provider before beginning any exercise program.
• Eat a healthy diet that includes lean proteins, fresh organic produce (vegetables and fruits), whole grains and low in saturated fat, salt and sugar. Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease.
• Alcohol: Consider not drinking alcohol but if you choose to drink, do so only in moderation.  Alcohol can cause heart rhythm disturbances. It also damages the heart, brain and liver and leads to high blood pressure.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.
• If you have existing heart or cardiovascular disease, follow your doctor or nurse practitioner’s orders regarding medication usage, appointment follow ups and all other advice he or she gives you.

*Contact your physician or health care provider for any questions or concerns you may have about your health.

4 Tips on How to Eat Olive Oil Every Day

Olive oil is a healthy fat. It contains Monounsaturated Fats (also known as MUFA’s for short) which may help to reduce the risk of heart disease as per the FDA. Use olive oil in place of butter or margarine on a variety of foods each day to meet your daily quota. Here’s how:

1. Breakfast:  Drizzle olive oil on whole wheat toast, whole wheat muffins or hot oatmeal. If you’re eating eggs, cook them in a tablespoon of olive oil.
2. Lunch: Use a tablespoon of olive oil on whole wheat bread for sandwiches, on leftover lean meats and vegetables from dinner the night before or on frozen prepared diet meals after heating.
3. Dinner: Bake chicken, fish, lean beef or pork loin with olive oil and herbs. Sauté vegetables with olive oil.
4. Snacks: Air pop some popcorn then drizzle it with olive oil.

Olive oil is high in calories so make sure you’re not overeating other foods and not taking in too many calories overall.  Using olive oil instead of other fats such as butter or margarine is a great way to enhance the flavor of your foods and help maintain your health. Read more about the wonders of olive oil.

The Wonders of Olive Oil

Who says you have to use butter or margarine on your toast or baked potato?  Use first cold pressed Organic Olive oil instead of butter or margarine as a healthy and tasty substitute for butter or margarine.  Olive oil contains Monounsaturated Fatty Acids (aka MUFA’s). Research has show that a diet containing this fatty acid may help to reduce inflammation in the human body and help brain and heart function. Many of us have heard of the benefits of following a Mediterranean diet, which includes consumption of whole grains, fresh vegetables and fruits (buy organic when you can to limit your exposure to pesticides), fish and garlic; olive oil is one of the components of this diet.  (Limit your consumption of fats such as meats, sweets and processed snacks and desserts).

One can use olive oil in so many ways, drizzle it on chicken breasts then bake, use it to saute vegetables, it can even be used in baking for many recipes. (It may change the taste a bit, but you can try different brands to find a taste that suits your baking needs). Olive oil has a lower smoke point  than other oils so use care if sauteing on the stove; using a non stick type of pan on a low to medium heat works the best (high heat on the stove top should not be used). Try to incorporate a little olive oil in your diet each day as one small way to work towards a goal of healthier living.