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

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

 

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

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

Protein With Breakfast

 Many of us know how important it is to eat a good breakfast in the morning. Commercials, schools and Health Experts have done pretty well informing us of this. What many people don’t know is how beneficial adding lean protein to your breakfast can be.

Protein
 There are many benefits to having protein in your breakfast. Studies have shown that participants have kept more lean muscle mass when eating lean protein with breakfast. Lean muscle is more metabolically active, and thus can aid in weight loss. Participants were also full longer (about 4 hours) compared to those who ate carbohydrates such as a bagel.
 
What about Cholesterol?
According to the American Heart Association, a healthy person is okay to eat about an egg a day. This means that people on healthy, low fat diets can enjoy eggs without putting themselves at risk for heart disease.

Examples

Eggs

• scrambled, sunny side up, hard boiled, and omelets  

  
Peanut Butter

• On toast, with banana, on pancakes  

  
Turkey Bacon

~Have a Healthy, Protein filled breakfast,
   ~Healthy Girl

 

What You Didn’t Know About Hand Washing

Antibacterial Soap
 Many Americans are all into the rage about antibacterial hand soap. I remember a time a few years ago when I wouldn’t buy hand soap unless it was antibacterial. Otherwise there would be no point. Right?
 WRONG. Antibacterial soap is actually worse than soap without the antibacterial agents. This is because antibacterial soap is possibly increasing the development of resistant strains of bacteria.

Triclosan 
 The main ingredient in antibacterial soap causing this is Triclosan. It is also used in deodorants, shaving creams, and mouth washes. Many of us know that different strains of bacterial have developed resistance to antibiotics such as penicillin. Sine Triclocan works much like an antibiotic, the fear is it’s over use in so many products is creating these problems much like the over use of antibiotics is creating problems with new strains of resistant bacteria. Triclosan safety is currently being reviewed by the FDA. Either way, it is a good idea to stay away from house hold items containing Triclosan.

Hand Sanitizer
 There is no Triclosan in hand sanitizer so we don’t have to be worried there. The problem is alcohol in Hand Sanitizer is so strong it kills ALL bacteria on our hands. We actually have natural good bacteria all over our bodies. These are called our normal flora. They live on our skin and one of our first defenses against harmful bacteria. In general, it is okay to use hand sanitizer, but not too frequently, or it’s purpose is defeated.

What is the best solution?
 Health experts still agree it is a good idea to wash your hands frequently, especially before eating. The things to watch out for are soaps containing Triclosan, and excessive use of hand sanitizer. Otherwise, wash to your liking!

Have Healthy,Clean Hands,
-Healthy Girl

 

Simple Changes to Help You Eat Less

 

Take Time With Your Food
Scientists are discovering one of the key things to eating less at meal times is to take more time eating your meals. Around 30 minutes to be exact. When you sit down at a table and focus on eating and enjoying your food slowly, your body digests better, and your metabolism works in your favor. Eating stimulates hormones that get released by cells in your GI tract, which essentially tell your brain your not hungry anymore. When you eat food fast, and don’t take the time to enjoy it, it lowers the levels of these hormones that control your appetite and tell your body it’s full. According to RealAge, blood tests have been shown that eating slower will increase two chemicals up to 30%. These chemicals are peptide YY and Glucagon-like peptide 1, which are appetite lowering chemicals.

Pay Attention To Portion Size
Many of use love to eat big slabs of meat or an extra helping of rice or mashed potatoes with dinner, and we know that we aren’t following portion sizes correctly. But actual suggested portion sizes may surprise you. One company has found a way to make knowing your potion sizes fun, and stylish. Slimware.com has a great variety of plates that show you how much you should be eating. They have neat designs right on the plates to help you control your portions. The biggest design is meant for your for your vegetables, the middle size is for your carbs, and the smallest size is for your meats. It’s a cute way to remind yourself of what you should  be putting on your plate, and what you actually are.
To Check it out visit www.slimware.com

Eat a Snack Before Your Meal
Try eating a snack high in good fat before you sit down for a meal. Good examples are nuts, or peanut butter. This helps your brain to think you are less hungry than you were before and allows you to eat comfortably and responsibly like you deserve.

~Happy Eating, 
   -Healthy Girl 

Plasma Donation

Have you ever considered plasma donation? This idea isn’t  new, but it is becoming a more popular option for people to earn extra income or earn money during times of unemployment or temporary leaves of absence. With an average pay of thirty bucks a donation, and the ability to donate up to twice per week, this is an easy way for people to make and extra $240 a month! There are some definite pros and cons to this idea, and as a personal donator I can testify to many of the ups and downs of this extra income earner.

If you are serious about plasma donaton, you will want to bring a picture ID, proof of residence and social security the first time you show up.
Smoking won't affect your ability to donate, but alcohol,drugs, and caffiene could.

Pros to Plasma Donation
* up to $240 a month depending on location (25-35$ a donation)
* Watch free movies while donating (They usually have big screens up in the waiting and donation rooms)
* Help save lives (donations help make pharmaceuticals and are used for other medicinal purposes)
* Meet new people. Since you aren’t allowed to use a cell phone or sleep during donations, you usually end up making a few acquaintances with the regulars.
* You set up your appointments on  YOUR TIME, and have no commitments to make a certain amount of donations
* Regular checks on your weight and protein levels.
* Many places also give bonuses for inviting your friends or have monthly drawings for regulars.

 Cons
* First time donors have to go through many tests such as a physical and questionnaires. By the time they are done donating, the process can take up to 5 hours!
*You can’t donate if you have been incarcerated for 72 hours, had a tattoo or major surgery in the last 12 months.
* Regular donations can take up to 2 hours per visit
* Energy loss after donation.

If you are thinking about donating, make sure you are healthy enough to do so, and be prepared for the wait! bring an ipod, small laptop, portable DVD player, or anything to keep yourself busy while you are waiting. Just be sure to listen for your name when they call it and remember to be patient.

Happy Donating,

~HealthyGirl