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.

3 Tips to Strike Out Strokes

May is National Stroke Awareness Month. Strokes can kill or severely harm the person who is afflicted. Most people are aware of what a “heart attack” is, but not as many are familiar with the idea of a “brain attack”.  What is a stroke? A stroke occurs when blood flow to the brain is disrupted.  This can occur from either a blood clot that blocks blood flow to the brain or, from a blood vessel that ruptures as occurs in hemorrhagic stroke. Without proper blood flow, brain cells die.

Learn how to prevent strokes, the signs of a stroke in evolution and the care that needs to be initiated when someone is having a stroke. The life you save may be your own, someone you love, a co-worker or a stranger needing help.

1. Reduce your chances of having a stroke by leading a healthy lifestyle and eliminating known risk factors.

• Don’t smoke! Smoking damages blood vessels.
• Monitor your blood pressure to make sure it stays within a normal range.  High blood pressure damages blood vessels in the body too. 
• Maintain a healthy weight for your height and body frame. Extra weight raises your blood pressure. 
• Exercise (even walking) for 30 minutes a day on most days of the week to help maintain a healthy blood pressure by helping to control weight and improve your overall cardiovascular fitness.  
• Reduce your intake of salt. High salt intake raises blood pressure. 
• Reduce your intake of saturated fat and sugars both of which promote clogged arteries.  
• Eat a healthy diet that contains healthy fats (omega 3 fatty acids).
• Don’t drink alcohol or drink only in moderation (if you decide to drink) which means less than two drinks per day.
• If you have A-Fib (atrial fibrillation) follow your physician's or healthcare provider's medical advice regarding treatment and controlling it.
• Talk to your doctor or healthcare provider to see if daily aspirin therapy is appropriate for you. 
• If you have Diabetes, learn measures to control it. If you don't have Diabetes, learn about preventing it. 

2. Stroke symptoms can vary and can include (but are not limited to) difficulty speaking or thinking; weakness or paralysis, particularly on one side of the body, unusual sensations or tingling. Learn how to quickly recognize a stroke by learning about the term FAST (face, arms, speech, talking). Quick recognition is important so you can call 911 immediately for help. The sooner medical treatment is initiated the better.

3. What to do: A stroke is an immediate life threatening medical emergency. Call 911 to activate your local EMS (Emergency Medical System) so paramedics can respond to provide initial treatment then transport the patient to a local ED (emergency department) for further care.

Three Tips to Increase Survival Rates in a Terrorist Attack, Emergency or Disaster

With the recent terrorist attack in Boston, the explosion at the fertilizer plant in Texas and the floods in the Midwest, it brings to mind the importance of learning how to help yourself, your family and those around you if tragedy strikes. Countless lives were saved in Boston due to the quick actions of many bystanders (some of whom were professional emergency responders and some were not).

1. Learn CPR (Cardiopulmonary Resuscitation). If someone’s heart stops beating or they stopped breathing, the goal is to keep their blood circulating to prevent brain damage and death until professional advanced life support services arrive on the scene. You can take classes either through the American Heart Association and the American Red Cross. Classes are sometimes offered through local hospitals and fire departments depending on where you live. CPR training also includes instruction on how to operate an AED (Automated External Defibrillator) which is used during a Cardiac Arrest. 
2. Take a First Aid Course. First Aid classes are offered by the American Red Cross. Lives were saved in Boston by bystanders who knew how to apply pressure to bleeding wounds and when and where (on the body) to apply tourniquets to prevent death from massive bleeding. Other skills are learned in a basic first aid class too such as (but not limited to) how to provide initial care for a variety of injuries from burns, broken bones (fractures) and heat sickness.  
3. Follow the advice of local authorities on the scene. If you’re told to vacate an area due to a bomb threat, rising flood water, an approaching fire or noxious fumes, do so immediately. Follow their instructions and get out of the danger zone (while there’s still time). 

Kudos to all those who have helped others in the past and those who will step up to the plate and save lives in the future. For more tips on emergency preparedness, click here.

Be Kind to Your Kidneys

The month of March is National Kidney Month. Today (March 14^th) is World Kidney Day. We cannot live without functioning kidneys. Our kidneys support many important functions in our bodies. Some people may think of kidney disease as only a problem for the elderly. However, kidney disease can strike at any age and from various causes.

It’s important to monitor the health of your kidneys by seeing your health care provider for a few simple tests (blood and urine) on a yearly basis.  Chronic Kidney Disease (CKD) can be silent, meaning you can have it and not know it until a very late stage, once your kidney function has severely decreased.

Many things can damage your kidneys such as certain medications, high blood pressure (also known as hypertension), diabetes, cardiovascular disease, infections, trauma and some types of cancers. Of course, we cannot control something unforeseen that may damage the kidneys such as trauma from an accident or a metastatic cancer that’s incurable, however, we can control other factors that cause kidney disease as listed below.

Exercising daily and eating a healthy diet both go a long way in preventing chronic kidney disease. By doing these you’ll be on the right track to controlling your blood pressure, helping to prevent cardiovascular disease and diabetes.  All three of these diseases damage blood vessels. When the blood vessels to the kidneys become damaged, the kidneys cannot work properly. If kidney function drops severely, a patient needs dialysis to keep them alive.

Also, avoid prolonged use of NSAID drugs; medications such, but not limited to, ibuprofen and naproxen. These over the counter medications can damage the kidneys. There are prescription medications that also damage the kidneys, so become familiar with the side effects of any medications you’re on.  *Talk to your health care provider for any questions or concerns you have about your health.

Be kind to your kidneys and learn more about kidney health as part of your overall plan for health and longevity. 

7 Tips to Prevent Super Bowl Sabotage - Don’t Let the Party Blow Your Diet

While is fun to meet with family and friends at Super Bowl parties, it’s easy to completely blow your diet while doing so.  While no one can eat perfectly every day; (remember the 90/10 rule or 80/20…) try to aim for eating properly at least 80 % of the time, 90 % is even better.  Here are seven tips to help you stay on track at any party:

1. Don’t go famished: Eat a healthy snack an hour or two before you go, such as a piece of lean cheese like mozzarella and some whole wheat crackers.
2. Drink plenty of water at the party to help keep you full to prevent overeating and keep you hydrated so you don’t over indulge on alcohol and soda pop.
3. Limit your alcohol intake: Alcohol is loaded with empty (non-nutritious) calories and will impair your judgment which can lead to overeating.
4. Limit your soda intake: Soda is loaded with empty calories too and both diet and regular usually contain unhealthy ingredients.
5. Fill up on fresh veggies such as carrot and celery sticks, zucchini and squash slices and broccoli flowers. You can offer to bring these if they’re not on the menu.
6. Look for hummus, Greek yogurt dips and salsa and opt for these on your plate to dip your veggies in or whole wheat crackers.
7. Don’t load up on high fat foods such as mayo based dips and salads, fried chicken wings and chips.

5 Tips for Staying Slim During the Holidays and After

It’s cold outside and the holidays are here with many temptations to overeat and miss an exercise session (or more) due to all the fun activities and busy schedules we all keep this time of year. Here are five tips on how to stay on track with healthy eating and maintaining your exercise habits.

1. Pay yourself first: No matter what you have scheduled, make sure you get in your work-out. If you usually exercise five days per week, try to maintain that schedule. You keep your energy level high and burn calories at your normal rate.
2. Drink plenty of water before and during parties and dinners. It will help prevent you from overeating. (Add a twist of lemon or lime for a tasty touch).
3. Don’t drink alcohol: Alcohol is loaded with empty calories (meaning it provides absolutely no nutritional benefits) and helps to pack on the pounds really fast for everyone. Remember, don’t drink and drive and don’t let others drink and drive. Call a taxi or have a designated driver who is not drinking alcohol take people home from parties.
4. Eat plenty of fresh fruits, vegetables, lean proteins and whole grains each day to help keep your blood sugar and energy levels stable.  These foods also have a high nutritional value so are good for your health and help to keep you slim. When you need fat or oil, use omega 3 fats on your foods at the table and when cooking such as olive oil and canola oil. These are heart and brain healthy fats.  
5. Remember to use half the sugar and replace shortening or butter with canola oil when baking. This truly helps to reduce the number of calories on some of your favorite recipes and still tastes good. 

Food Additives Can Make You Sick

Food additives can be found in a wide variety of packaged foods, drinks/beverages and prescription and/or over the counter (OTC) medications.

While it’s widely recognized that some people have food allergies or intolerances to nuts, dairy products, wheat glutens and iodine in shellfish; there needs to be an increased awareness about the dangers of chemical food additives and how pervasive they are in our food supply. Reactions can range from a mild intolerance or sensitivity to a full blown life threatening allergic reaction. Some experience  hives (AKA Urticaria), respiratory problems such as Asthma and even Anaphylaxis. Others can experience heart palpitations, anxiety or stomach and/or intestinal upsets when exposed to them.

Food dyes, MSG, Nitrates, Sulfites, Carmine (AKA crushed beetles), Artificial Sweeteners, Artificial and Natural Flavors, are all considered “additives.” While there’s been a great improvement in the food labeling rules developed by the FDA regarding nuts, diary, glutens and soy etc., we have a ways to go. For example, they don’t require warnings for sensitive individuals regarding the dangers of food dyes or any specific identification on a food label regarding the contents of chemicals listed as an “artificial” or “natural” flavors; so, there's know way to know what they are!

Food dyes are even in some medications.  A person who is sensitive to food dye (ie. heart palpitations etc.) and takes a medication in which it’s present, can have an adverse reaction from the drug  due to the dye (in addition to the possibility of having an actual drug allergy).  Sometimes neither the patient nor health care provider recognize the connection to a medication that’s causing them to experience odd, new, or vague symptoms.  

I just reviewed the label of a popular brand of Vitamin E pills and it contained Carmine, I was shocked! Other supplements, vitamins and prescription medications may contain one or more of a combination of reds, blues and yellow food dyes. Another recent check I did of a popular brand of an OTC chewable antacid tablet, contained three different food dyes (artificial colorings). It may help your stomach acid but if you're sensitive to food dye, you may experience symptoms related to that when you take it.

Artificial Sweeteners, found in diet sodas, foods and sugarless gums: People with IBS (Irritable Bowel Syndrome) may react negatively to the artificial sweetener Sorbitol.  It can trigger their symptoms and cause more pain, cramping and gas in some of these individuals.*New research shows that consuming the artificial sweetener Aspartame may increase one’s risk of developing certain blood cancers.

What you can do: 

• If you’re experiencing odd or worrisome symptoms, contact your doctor for a medical diagnosis and guidance. For urgent symptoms call 911 or go to your nearest emergency department. 
• You’ll also want to review what you put in your body each day. Take a look at the foods, drinks, supplements and medications you consume. Become aware of their ingredients; you can do this by reading the product label and company website for starters.  
• Play detective and learn to observe how your body reacts to specific foods, drinks, supplements and medications. 
• Opt for organic foods whenever possible to reduce your exposure to pesticides and food additives.