BLOG 539 MACARONI & CHEESE

BLOG 539 MACARONI & CHEESE

One of many people’s favorite comfort foods and a dish served at many social occasions/holidays, is delicious macaroni and cheese. Unless you are lactose intolerant, most of us have had a homemade or out-of-a-box version of this noodle and cheese combination. It’s hard to deny the guilty pleasure of eating it. The mixture of cheese, pasta, butter, and sometimes cream goes well as a side dish or even as a meal itself. It’s quite an overdose on cheese be it the fresh or processed type. Obviously, this makes it high in calories, fat, and sodium.

One conservative serving, i.e. one cup, of macaroni and cheese has somewhere between 300 and 500 calories. Fat content can range from 5 to 40 grams in a cup, depending on how it is made. Sodium usually falls somewhere between 600 and 1,200 calories per serving. There are dairy-free and gluten free options to still be able to eat this dish.

If we wanted to make macaroni and cheese “healthier”, here’s what we can do…..

First and foremost, being mindful of serving size is critical. We could start by adding vegetables in place of some of the noodle portions. Broccoli, cauliflower, and peas go well in the dish. Adding pieces of lean protein can also cut back on noodle and cheese servings. Add slices of chicken and lean steak. Using just half the amount of cheese the recipe calls for and replacing the flavor with herbs and spices is a good adjustment. The preparation directions on the box don’t have to be precise and less milk and cheese can be used. Using unsweetened almond milk instead of regular milk is another calorie/fat reducing tip. Wheat pasta or chickpea pasta is another good swap. Xanthium gum can be used as a thickening agent instead of refined white flour helps is a good substitute. Olive oil can be used instead of butter. You could even get rid of pasta entirely and use broccoli/cauliflower florets instead.

We think fondly of macaroni and cheese, and it might have been one of the first things we could microwave or make on our own as a kid. We might have even only the macaroni and cheese that was meant to be a “side” at social events because we didn’t like the main dish. Macaroni and cheese are one of those that are too good to be healthy for your foods. We can always improve our choices, only eat less healthy options on occasion, and make our own food so that we can are in control of all ingredients. Food, when viewed from a nutritional perspective sure does challenge our tastebuds versus our waistline. Mac and cheese makes it easy to please any crowd. It’s low cost, can be made in large quantities, and is not difficult to serve/store. Try a healthier version next time and see if you can take the healthy macaroni and cheese challenge.

BLOG 538 LUPUS

BLOG 538 LUPUS

Chronic fatigue, joint pain, and sometimes rash, are symptoms associated with the autoimmune disorder called lupus. The immune system has started to attack its very own tissues, which leads to inflammation, pain, and swelling. The immune system is supposed to take care of the body, but that is not the case with lupus. The Lupus Foundation of America reported that 1.5 million Americans suffer from this condition. Of these people, nearly 90% are women, and 1 in 250 people can develop lupus. Persons of African, Asian, and Native American decent are more at risk.

The primary symptoms of this condition are as follows:

1.       Prolonged fatigue

2.       Swollen joints (i.e. arthritis)

3.       Skin rash

4.       Achy joints (arthralgia)

5.       Hair loss

6.       Sensitivity to sun exposure

7.       Mouth or nose sores

8.       Skin rash

At first a person might complain of being extremely tired, losing weight, and an overwhelming feeling of fatigue. Arthritis is very common in people with lupus. This is marked by stiffness and pain in the joints. Skin problems are also common and some people develop a rash over the bridge of their nose and cheeks called a “butterfly” or molar rash. Skin becomes very sensitive, especially to sunlight. Discoid lupus is a type of lupus that only affects the skin. Hair loss and mouth sores occur too. Kidney problems occur in about 50% of people with this condition. People with lupus also have low red and blood cell counts. This causes fatigue and a person can easily bruise. Blood clots are also common.

The cause of lupus, as with other autoimmune conditions, remains unknown. Genetics may play a part and because females are more at risk, hormones may be a culprit. Lupus is usually diagnosed when testing comes back with abnormalities and the person is showing several signs of symptoms. An official diagnosis is when a person has at least 4 of the following 11 symptoms: photosensitivity, molar rash, discoid rash, kidney disorder, arthritis, oral ulcers, neurological disorders, blood disorder, inflammation, abnormal blood work, or an immunologic disorder. An antinuclear antibody test (ANA) can be performed on a blood sample, however a positive test is not completely indicative of lupus. If a person had a positive ANA test and 3 symptoms, then a better diagnosis is made.

Working with a rheumatologist is advisable when treating this condition. Steroid creams can be used for the rashes. The list of other medications includes Plaquenil, Rhematrex, Imuran, Cytoxan, Cellcept, Benlysta, and Rituxan. Rest, low intensity exercise, keeping sun exposure minimal, and avoiding smoking and alcohol, are proactive lifestyle changes to always keep in mind. Lupus can be manageable and getting to know the symptoms and triggers is an important measure to be proactive for your self-care.

 

 

BLOG 537 LENTILS

BLOG 537 LENTILS

Lentils have gained popularity as a non-meat protein option to meet dietary needs of vegetarians and vegans. They’re made up of 25% protein. The name comes from their “lens” shape. In stores they’re sold without the husk on them and are typically inexpensive. Cananda has the largest production of lentils and they’re a staple food in places like Morocco, Syria, Turkey, and Tunisia. Lentils don’t need to be soaked before being cooked (but should be rinsed) and they’re normally ready in less than 30 minutes. Some people prefer them crunchy while others like them on the softer side.

Incorporating lentils in your diet does have health benefits. In one cup of lentils there are 230 calories, about 40 carbohydrates, and 18 grams of protein. Plus, one cup contains 16 grams of fiber, potassium, magnesium, iron, and folate. There is also niacin, zinc, copper, and vitamin B6. All these qualities make lentils a great plant-based protein option.

There are a few types to pick from when you eat them. There are green lentils, brown (most popular), yellow and red, beluga (black color), and puy (peppery taste). Whichever type, one of the main reasons lentils are good for you is because they are packed with polyphenols. These are phytochemicals that decrease inflammation and are antioxidants. They can ward off cancerous cells and help lower blood sugar levels. They’re a heart healthy food because they can lower blood pressure.

Lentils can be controversial because of their high carbohydrate content and because they contain antinutrients. These impair absorption of other nutrients. Some of these antinutrients are phytic acid which can affect absorption of zinc, iron, and calcium. Trypsin can impair the breakdown of protein. Lectin can affect digestion. Tannins can affect iron absorption. Soaking and cooking lentils is said to reduce the impact of antinutrients, but again, being mindful of how much and how often you consume lentils is a good idea.

Overall, lentils are a good choice especially if you need protein and don’t eat meat. Plant based proteins can be hard to incorporate in your diet and eating whole foods versus protein supplements is the better option.  We need protein for muscle strength and mass, to boost metabolism, to help us feel fuller longer which can help with cravings, and for bone health. We can benefit from eating 15-30% of our calories from protein. Making sure we have enough is key, and lentils can help us meet the necessary amount.

BLOG 536 LOVE LANGUAGES

BLOG 536 LOVE LANGUAGES

Love is a feeling we get that can be related to emotions that make us excited, nervous, angry, upset, and/or passionate about something. How we give and receive love says a lot about our personality and character. The expression and acceptance of love affects our relationships. Understanding our love language helps us know and feel love as we desire. The five languages of love include acts of service, quality time, affirmation, physical touch, and receiving gifts. We can better speak from the heart if we can communicate our love language.

1.       Acts of service – These are things you can do for others and/or others can do for you to feel loved. These could be simple acts of doing the dishes or putting gas in the car. These are the “it’s the little things” that are noticed.

2.       Quality time – Some people need undivided attention. You or they want the other person’s focus. Quality is the factor that matters, not necessarily the quantity. This could be putting the cell phone aside and/or making eye contact.

3.       Affirmation - Some need to hear spoken words to feel love whether it be encouragement, text messages, praise, quotes, or appreciation. Pointing out something and acknowledgement are key.

4.       Physical touch – This could be holding hands, touching the persons arm, a little massage, and/or sex. It can be cuddling and being close.

5.       Receiving gifts – Some people appreciate the time and effort and thoughtfulness of gifts whether it be giving them or receiving them. Some people remember every little gift, and it isn’t always about the most expensive item. It’s knowing that the gift giver put their love into the gift.

Two people in a relationship don’t have to have the same love language, nor do we fall in love more with people who do have the same as ourselves. Some of us have never even thought about or identified our love language, but there are some questions we can ask ourselves to do so. To identify your love language, ask yourself these questions regarding how you feel in relationships. Do you feel more loved when your partner…..

1.       Run errands for you?

2.       Plans a trip for the two of you?

3.       Tells you I love you and says sweet things?

4.       Holds your hand when you walk places?

5.       Surprises you with a gift?

There are some perks to understanding love languages. By learning about other’s, you are being selfless. You are accepting someone else for what suits them best. You aren’t trying to convince someone that you love them when you know how to express it in the meaningful way they seek. You also grow as a person and in how you are a better half of a relationship when you learn about someone else, act accordingly, and go outside your comfort zone to do so. You could be nervous your gift isn’t enough to someone who finds love from receiving gifts. However, you grow, knowing that your gift is more than enough, and you can go buy it and give it without judgement. You can also become more intimate with the other person because you’re connected to them. You really get to know someone more than just surface level.

It’s important not to pressure someone to conform to love language or to try to convert them to the language you prefer. It’s good to recognize that your language and the other persons’ language may change, but the key is to communicate this and not expect the other part to automatically be aware of the change. Not all people are romantic and not all people believe in love being defined.

Healthy relationships thrive on putting into practice the love both parties need. Love almost requires a level of fulfillment, so it’s good to point out what fills your heart. It doesn’t have to be complex, rather, the languages are simple. What gets confusing is when you try to figure someone else out or think the other person should figure you out. Love feels amazing when we receive and give it so that the other person receives and feels it. It’s not to be taken for granted, so tools like putting love languages into play, can be successful acts from the heart that bond two people together.