Loving Healthy Living

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-HealthyGirl

Stuffed Bell Peppers

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Enjoy this leaner version of stuffed bell peppers. This recipe is full of flavor, and light on the fat. 

Ingredients:

• 6 bell peppers (I prefer green)
• ½ lb ground turkey
• ½ cup  chopped mushrooms
• ½ cup chopped onions
• 4 cloves of garlic
• 1 pkg of your favorite Mexican rice mix (I like Rice-a-Roni)
• 1 tsp chili powder
• Salt & pepper to taste
• ½ cup light mozzarella cheese

 

 

 

 

Cook Mexican rice according to package directions, and brown the ground turkey.  Add onions, mushrooms, garlic, and seasonings to the turkey. Preheat oven to 350 degrees. Remove tops and seeds from peppers. Mix browned turkey with Mexican rice. Stuff peppers and add tops. Arrange peppers in baking dish and add ¼ cup of water to the bottom. Put the dish in the oven for an hour, or until peppers are tender. After taking the peppers out, sprinkle the mozzarella cheese on top, and allow it to melt.  Serve with a side salad and enjoy!

~Healthy Girl

Foods to Avoid With an Upset Stomach

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An upset stomach is the second most common ailment in the US next to the common cold. It is called gastroenteritis in the medical world. Symptoms include stomach aches and pains, diarrhea, vomiting, nausea, and fatigue. There are many different causes of gastroenteritis, and different solutions for many of them. However the first few days, you will likely be at home, waiting to see if it is a more serious condition or not. If you feel it is serious, or your upset stomach occurs for more than a few days, you may want to contact your doctor. It could be a sign of a food allergy or a serious stomach condition.

 

In the meantime, there are some foods that you will want to stay away from while dealing with an upset stomach. If you are vomiting, you are going to want to avoid all food until it has stopped for at least four hours, and your nausea subsides. You can suck on ice chips, ice pops or try to drink water to keep yourself hydrated. Pedialite is a great resource for small children, to keep them properly hydrated. When you feel you are ready to start eating again, start small. Some common foods you will want to avoid are:

Dairy

Milk and Dairy products might seem like the way to go, since it is one of the first foods introduced to babies with new tummies. However, dairy products are hard on the stomach, and difficult to digest. Early humans were lactose intolerant, and many still are today. You especially want to stay away from dairy for a while if you suspect any food allergies. Lactose intolerance is a very common ailment.

 

Caffeine & Alcohol

Caffeine and alcohol are two more substances that are hard on your stomach, and may cause you more problems. Excessive alcohol consumption actually eats away at the lining of your stomach, a job best left for the acid already in your stomach. Caffeine is found in many common drinks, such as coffee, soda, tea, and energy drinks, so be sure to take note when reintroducing foods. For now, stick to low sugar sports drinks, water, and non-acidic juices such as apple juice. However decaffeinated teas and sodas such as sprite, may help an upset stomach. The key is to watch the caffeine.

3. Spicy Foods

As we all know, spicy foods can be hard enough on your stomach when you are not sick! Steer clear of spicy foods & seasonings for a while until your upset stomach is gone.

 

Nuts

 Nuts are another food group that can be hard to digest, as well as a common food allergy. Although nuts are a great food source otherwise, hold off until you are feeling better, especially if a food allergy is a possible suspect.

 

Acidic Foods

Acidic foods naturally increase the amount of digestive enzymes your stomach produces, so they can be broken down. This can be tough on your stomach, and should be cut out of your diet when you are having ailments. These include tomato products, citrus fruits, olives, and citrus juices.

 

 

These are the important foods that should be avoided, but in general one should stick to a bland, natural diet, with simple foods like oatmeal and rice. If your stomach problems persist for more than a day or two, you may want to contact your doctor. Food drinks like ensure are also a great way to keep up on your nutrients when dealing with an upset stomach.

Feel better soon,

~Healthy Girl

Low Fat Chicken Wraps

 

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Nowadays, chicken wraps are the way to go. Places all over are offering them as a quick snack or healthy lunch. But are they really that healthy? Mc Donald's snack wrap is drenched in ranch and salt. Try making your own snack wrap at home. My version is bigger, lower fat, and will keep you full longer.

Makes 4 Servings

What you'll need:

4 Whole wheat tortillas

2 Boneless, skinless chicken breasts

lowfat ranch (I like Kraft)

half a tomato

quarter of an onion

shredded cheddar cheese (or your favorite cheese, feta is great too)

1 1/2 cups of baby romaine lettuce or spinach leaves

2 tsp minced garlic

splash of chicken stock or broth

Extra Virgin Olive Oil (or your choice of cooking oil)

1 tsp onion powder

1 tsp of basil

dash of pepper

 Directions:

Make sure chicken is defrosted before cooking. Cut the breasts up into small bite size pieces and put in into the pan at medium heat with a dash of EVO, stiring occasionally. When the pieces start to get a golden brown, add the pepper, basil, chicken stock, garlic, and onion powder, and let it simmer until most of the moisture is absorbed and evaporated.

Pour the chicken pieces in a bowl and place in the freezer for five minutes to cool while you prepare your wrap. Cut up the onion and tomato into small pieces and put them in a bowl.  Add the lettuce and cooled chicken and a splash of ranch. Mix together. Take a tablespoon of your ranch and spread it across the inside of each wrap. Add the ingredients from the bowl to each wrap evenly and add a small sprinkle of shredded cheddar cheese. Wrap those suckers up and you’re good to go!

 Enjoy!

~Healthy Girl

 

 

 

Porphyria The Vampire Disease

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I thought it might be appropriate to write about this disease since Halloween is coming up. Porphyria is thought to be the where vampire myths have come from, as people suffering from this disease usually have a sensitivity to sunlight, and abnormal hair growth. The main cause for this disease is the inability to produce heme (a part of our red blood cells)

According to the Mayo Clinic, this disease can usually be divided into two different categories although there are many different types. The two categories are Acute and Cutaneous Porphyria.

Acute porphyria includes the forms of this disease that primarily cause problems with the nervous system.(neuron porphyrias).Sometimes skin symptoms (neurocutaneous porphyrias), will also be a problem.
Cutaneous porphyria This includes the forms of this disease that cause problems in the skin due to oversensitivity to sunlight. This type does not affect the nervous system. 

The signs and symptoms a person with Porphyria may have will depend on the type they have.

Acute porphyria symptoms include

• Severe abdominal pain
• Constipation or Diarrhea 
• Vomiting
• Pain in limbs or back
• Muscle pain, tingling, numbness, weakness or even paralysis
• Seizures
• Fever
• Confusion/Disorientation
• Hallucinations/Paranoia
• Red colored urine
• High blood pressure

Cutaneous porphyrias and neurocutaneous acute porphyrias

• Itching
• Painful skin redness 
• Skin swelling
• Blisters
• Red urine
• Abnormal Hair Growth
• sensitivity to sunlight 

 

One can see how Cutaneous Porphyria might lead to myths of vampires and werewolves, due to the symptoms they often experience. This disease has a wide range of symptoms and some people may be unaware they have the disease, as anywhere from 1 in 500 to 1 in 50,000 people may suffer from it. So beware, the vampire in the movies might actually be right behind you!

~Happy Halloween, HealthyGirl 

 

 

 

Vanishing Twin Syndrome

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What is Vanishing Twin Syndrome?
This is a syndrome where one of the fetuses from a set of twins or multiple fetuses dissapears in the uterus during a pregnancy. This interesting phenomenon has only been known for about 60 years. This is mostly due to the new advances with ultrasound technology, as we can now see fetuses in the first trimester. With Vanishing Twin syndrome, the fetus is usually gone in the second ultra sound. According to the american pregnancy association, this happens in 21-30% of multiple fetus pregnancies.

What Are the Signs and Causes of Vanishing Twin Syndrome?
This typically happens in the first trimester, with women over thirty. Signs might include bleeding, cramps and pain. Although the exact causes are not known, many of the problems lead back to chromosomal abnormalities, which occur quite frequently in all miscarriages. Problems can also stem from abnormal cord formation.This typically happens in the first trimester, with women over thirty. 

What Happens to the vanished Fetus?
The vanishing fetus will usually be completely absorbed by the surviving fetus. It can also be compressed, a condition known as fetus papyraceus. There can also be an abnormal formation on the placenta, such as a cyst.

What about the Surviving Fetus?
If the other fetus has vanished after the first trimester, it may be at risk for cerebra palsy, according to WebMD. Otherwise the remaining twin is usually healthy, and unaffected by the loss.

Although this medical phenomenon may seem scary, it is a natural part of pregnancy. Many miscarriages are due to chromosomal abnormalities and improper placement of the umbilical cord. It only makes sense that this can happen to a single fetus, multiple fetuses, or one of multiple fetuses.

~HealthyGirl 

Spice Up Your Long Distance Relationship

 

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It can be hard to keep a long distance relationship exciting and new even if the distance is short. Here are a few simple ideas to help keep your long distance relationship alive.

 

 

 

 

Video Calls: In this new age it is easy to keep up long distance relationships with video calling. Skype and other companies offer video calls online where you can see and talk to your parter for free! This makes a long distance relationship much easier between those long stints of absence, and lowers your long distance calling bills if applicable.

Memories left behind: Often in long distance relationships, it is acceptable and even encouraged to leave things behind at your partners place. Having your own section in a bottom drawer, or an extra toothbrush leaves a subconcious idea that you are there more often.

Pictures: Keep pictures of the two of you around your room or house. Be sure to take lots of photos when you DO get to spend time with each other, and save them. Send them a picture of when you were first dating or of an important memory you shared. Keep thos good memories alive!

Care Packages: If your partner lives far enough away that you don't see them often, a care package is a great way to go. It can be filled with cute things such as a picture of yourself for their desk, a type of candy or food that you both enjoy, and even a stuffed animal to cuddle with while you are appart. To top it off, try adding a spicy romance letter for fun.

Surprise Visits: This is a fun way to spice things up in your relationship if you haven't tried it already. Although movies often portray it as a risky case of TMI, if you and your partner have a great sense of trust, there should be little to worry about. Contact one of his friends or family members to make sure he will be free and have them help keep his schedule open by pretending to plan something with them. (Slightly boring plans work well, so you get to be the super bonus suprise). Just make sure to be sneaky and make sure your partner does not have any previous plans before you arrive! 

Something to look forward to: As a member of the long distance relationship community, you may already know that it is important to make your time together count. Try planning your trips to see each other regularly, such as bi weekly, monthly or as often as you can. Then plan an exciting event for each time you see them such as a new resteraunt, or a small day trip. Keep an eye out for amazing deals on flights if you fly to see one another. Major airlines are starting to partake in cyber monday deals.

~HealthyGirl

Foods for an Upset Stomach

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Next time you have a stomach ache, skip the drugstore and look in your cabinet for some of these foods for an upset stomach! Keep in mind you want to stick with liquids and foods that are easy to digest and bland. There are also important foods you want to avoid with an upset stomach. Everyone has different foods that work best for them, so try a few of these, and try some others, and see what works best for you! There is nothing wrong with combining some foods either!

Applesauce

They aren’t kidding when they say an apple a day keeps the doctor away. Apples in general are great detoxifiers and have wonderful antioxidant power. Having applesauce instead is a great way to get these benefits and please your stomach. Since it is a light, semi liquid food rich in nutrients, it is great for an upset stomach. Try sprinkling some cinnamon in a small cup of your applesauce. Not only will it ease your stomach, it will nourish your body with the vitamin power apples provide.

Bananas

Bananas are a great bland food that goes easy on the digestive system. They are also high in potassium, an electrolyte that can be lost due to vomiting and diarrhea.  

Chicken Broth

If you experience diarrhea or nausea try restoring your body’s natural balance with chicken broth. You can buy simple chicken bouillon cubes, or Swanson chicken broth, or make your own. Whatever you like best, stick with it, and enjoy it. This light nutritious soup will go easy on the digestive system and provide you with a warm comfort.

Ginger

 

Ginger is a great remedy for the stomach. Try putting a piece of ginger in your mouth, and biting it. Swallow the juice you get from it, and this remedy will give you an easy, quick cure.

 Oatmeal

Oats are a great source of soluble and insoluble fiber. The soluble fiber reduces cholesterol, and insoluble fiber helps relieve constipation. Besides helping with your upset stomach, oatmeal has many other benefits like fighting cancer, weight loss, and lowering your blood sugar level. Sprinkle a little cinnamon, or put fruit in it, and you should be feeling a lot better, especially with a nutritious meal in your tummy!

Tea

 

Try drinking green tea with freshly squeezed lemon or honey. This will help relax your stomach. You can also try Chamomile, ginger, and peppermint tea. They are wonderful for an upset stomach because the herbs in each tea contain plant sterols, antioxidants, and other vitamins  and ingredients that work well with stomach problems. Make sure it is caffiene free, as caffiene can add to your stomach problems.

Be sure to read my other article about what NOT to eat when you have an upset stomach!   ~HealthyGirl

 

 

 

Top Ten Most Stressful Life Events

 

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 Top 10 Most Stressful Occurences for Americans:

1. Spouse Death  
2. Divorce
3. Marriage Separation
4. Jail term
5. Death of a loved one
6. Injury or illness
7. Marriage
8. Job loss
9. Pregnancy
10. Retirement/Change of financial status

 

Daily stress comes from four different areas:

Enviornment- Our physical surroundings such as an unsafe neighborhood

Relationship- With friends, family, and partners

Work- Job dissatisfaction, overworking, insufficient pay, conflicts with boss/coworkers

Social- Poverty, discrimination, harassment, unemployment, isolation

  

Some of the stress-related symptoms  described in my previous post can get worse or chronic if stress is repetitive or persistent. This is because the body continues to secrete stress hormones, and blood pressure remains at a higher level. Effects the body might experience are:

  

• ~Chronic head ache
• ~Exacerbation on allergies/asthma
• ~Substance Abuse
• ~Weight Loss
• ~Decreases sex drive
• ~Irritable bowel syndrome
• ~Anxiety disorder
•  ~Stroke
• ~Heart Attach
• ~Crohn’s disease

 

 

 To learn more about the effects stress has on your body, check out my other article:  http://healthylife.typepad.com/loving-healthy-living/2010/01/the-effects-stress-has-on-your-body.html

  

Some Great Tips For Fighting Stress:

 

Get plenty of rest. Make a point to get the amount of sleep that makes you feel the most rested.

  

 Get organized- Clutter can create an immense amout of stress for even the most calm hearted.

 

Eat better. Healthier foods can reduce brain chemical imbalances.

 

Get some exercise. It has been well documented that cardio and aerobic exercise both reduce stress. Yoga and pilates have powerfull benefits as well.

 

Take breaks. Getting your work done is important but at least a 15 minute break between 90 minute sessions can be very beneficial, and increase your efficiency.

 

Talk. Make sure you have someone you can talk to about the stressors in your life. Allow each other to blow off steam in a casual setting. Then focus on the positives of the day/moment.