Living with an on-going medical condition can be frustrating, depressing and sometimes a lonely experience, but it doesn’t have to be. Often times there are nutritional, behavioral, or physical strategies that can increase your comfort level and possibly make the difference in the progression of your disease. This October, Kaiser Permanente is hosting a free six-session program where we teach strategies and techniques to bolster your health and manage chronic medical conditions. The program is open to the entire San Diego community, Kaiser Permanente Members and non-members may attend. If you are interested, please register as space is limited. Healthier Living With Chronic Conditions Mondays at 1:30 to 4:00 pm October 17 through November 21, 2016 at the San Diego Mission Road Medical office Building (10990 San Diego Mission Rd. 92108, classroom 1B.) Call The Health Education Department at 619-641-4194 to enroll. Ask for the Healthy Living Class with...
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Healthy Fresh Cooked Meals In 2 Minutes …Delivered Right to Your Door
Mom’s Meals prepares fresh, mostly organic healthy meals that are delivered right to your doorstep in a cooler. Just a quick 2 minutes in a microwave and you can be eating a fresh, healthy, mostly organic meal. Mom’s Meals has 75 entrees to choose from. There are plenty of choices for those with specific needs. Diabetic Friendly Cancer Support Gluten-Free Vegetarian Heart Friendly Anyone can order meals from Mom’s Meals but if you are lucky enough to be a Kaiser Permanente member you get an added discount. All meals for Kaiser Permanente members are $5.99 and the shipping is free! Kaiser Permanente members order here: MomsMealsNC.com Not a Kaiser Permanente Member? order here:...
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A Breakfast that Sticks to your Ribs
It is the favored breakfast of farmers, they say, “Oatmeal sticks to your ribs.” Farmers need to eat a breakfast that will hold them through a morning full of strenuous chores. Their choice of oatmeal for breakfast helps because the water soluble fiber in oats slows the emptying of food out of the stomach and digestion in the GI tract. The result is they feel fuller longer on less calories. It works for farmers and it can be a great trick for you too if you are trying to lose weight or maintain a weight loss. When you eat oatmeal try Steel Cut oats. It is the least processed choice and has the highest amount of water soluble fiber. Steel Cut oats take a bit longer to cook, so consider cooking up one weekly batch and then just grab a cup from the refrigerator and microwave for a quick breakfast in the morning. Soaking the oats over night will also speed up the cooking time. While this healthy oatmeal recipe calls for coconut and apricots, other dried fruits, such as raisins and cranberries, are also delicious. The addition of flax seeds adds a great source of the healthy omega-3 fats, something so m any of us lack in our regular diet. 1 cup water 1/2 cup Steel Cut Oats (cook according to directions on the package.) 1/2 teaspoon ground cinnamon 6 dried apricots 1 Tbsp flax 1 Tbsp unsweetened shredded coconut Combine water, oats and cinnamon in a small saucepan. Bring to a boil over high heat. Reduce heat to a simmer and cook, stirring occasionally, until creamy, about 5 minutes. Stir in flax and top with apricots and coconut. Per serving: 242 calories; 43 g carbohydrates; 7 g fat (4 g sat, 1 g mono); 7 g protein; 0 mg cholesterol; 7 g dietary fiber; 395 mg potassium; 12 mg sodium. Nutrition bonus: Magnesium (29% daily value), Iron & Vitamin A (15%...
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Making Food Work for You
Smoothie Recipe pdf A study published in the American Journal of Clinical Nutrition (AJCN) last year analyzed a small group of 18 to 20 year old obese females. When the subjects ate a high protein breakfast (25 grams) versus skipping the meal or eating a low protein breakfast (13 grams), not only did they have increased fullness later in the day, but brain scans showed reduced activity in the area that controls food cravings. This resulted in a reduced intake of high-fat and high-sugar evening snacks. The satiety that results from a high protein breakfast may have something to do with ghrelin, the appetite hormone that stimulates hunger. A second study in the AJCN, analyzed the effect of a high protein breakfast (58.1 percent) versus a high carbohydrate breakfast (19.3 percent) on grehlin production in 15 healthy adult men. It found that after the meal the high protein breakfast decreased ghrelin secretion more than the high carbohydrate breakfast. They also found that the high protein breakfast reduced gastric emptying which may result in feeling fuller longer. Smoothie Nutrition Break-down Food Calories Carbs Fat Protein 1. Mixed Berries (blueberries, strawberries, cherries, frozen un-sweetened), 1 cup 68 17 0 0 2. Almond Butter (raw, unsalted), ½ Tbsp. 49 2 4 1 3. Greek Yogurt, plain, 0% fat, ½ cup 65 5 0 12 4. Kale or Spinach, raw, ½ cup 17 3 0 1 5. Protein Powder-100% Whey Isolate*, vanilla (18g) 70 2 1 14 6. Almond Milk, unsweetened vanilla, 1½ cups 60 2 5 2 Totals 329 31 10 30 Love the Nutrition/Fitness tips from Dr. Mike Moreno, Chris Heslin, MS, CNS , and Anneliese Piazza, MS, CPT? Learn how you can tune in on Thursdays, 12:30 to 1:00 p.m. Virtual Nutrition/Fitness...
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Avoid Overeating – Proven Strategies
Eating is comforting, satisfying, and necessary. But when food is pleasurable and so plentiful, it can be hard to know when to stop eating. How do you communicate to your stomach that you’re done? Try these tips: Eat mindfully. After each bite, chew slowly and savor all the flavors. Slow down and really enjoy your food. People who just mindlessly gobble their food do not feel satisfied and eat more calories than people who slow down and really take the time to enjoy their food. Eat pleasure-fully. Plan a pleasurable activity post-meal. Give yourself a reason to want to get up and away from the food. Sometimes you don’t want a meal or snack to end because it may be the first rest or fun you’ve had all day. Planning in time for recreation, rest, and relaxation is as important as brushing your teeth. Make it a daily habit. Eat flavor-fully. Infusing flavors into your dishes satisfies more senses than just your taste buds. Your body craves deliciousness, so give it what it wants. Savory aromas and piquancy provided by additions — such as ginger, cinnamon, nutmeg, and fresh rosemary, mint, or basil — create a dining experience that treats the wandering taste bud. Eat experience-fully. Sit at a table and when you can, make the location you eat a peaceful, beautiful environment. Use a cloth napkin, a place-mat or cloth, or a pretty glass. Add a sprinkle of parsley or mint to your food as a garnish. When researchers served the exact same product to people, (a store bought sponge cake); one on a plain dish unadorned and one on a decorative glass dish sprinkled with powdered sugar and two raspberries, people rated the powdered sugar version with raspberries as more filling and satisfying. Eat fat-fully. Eating healthy fats can make you feel fuller, longer. Stick to reasonable portions of heart-healthy unsaturated fats, such as those found in avocados, olives, walnuts, and almonds. Eat Bean-fully. Try adding a quarter to half cup of beans to each of your meals. Beans slow gastric emptying and regulates blood sugar levels in a way that greatly enhances your feeling of fullness. The greater satiety effect is not only in the meal you eat beans , but...
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Eat Vegetables, Don’t Be one!
If you sometimes fall short on eating enough fruits and vegetables, you’re not alone. But adding color to your healthy diet can be easier with a few simple and delicious swaps. Wrap. Instead of tacos or burritos, try a wrap with lettuce or other greens. Shred. You may have had shredded zucchini or carrots in cake, but have you tried these tasty, vitamin-packed slivers in spaghetti sauce? Summer squash is a great alternative to pasta noodles and can substitute for potatoes in many recipes. Mash. Use avocado’s creamy flesh to boost a recipe’s health factor with good fats, fiber, and phytonutrients. Mash 1/4 avocado with a little low-fat plain yogurt to replace mayo in a chicken or tuna salad. Try this rich, vegan chocolate pudding: Instant Chocolate Pudding 2 ripe avocados, halved and pitted 1 cup unsweetened almond milk ⅓ cup plus 1 tablespoon unsweetened cocoa powder ¼ cup honey, plus additional as needed 2 teaspoons vanilla extract ¼ teaspoon cinnamon Flaky sea salt Scoop the avocado flesh into your blender container and then add the almond milk, cocoa powder, honey, vanilla, and cinnamon. Puree on high speed for one minute, or until a creamy consistency. Stop to scrape down the sides, as needed. Taste and add additional honey if needed – the goal is subtle sweetness to balance the richness of the cocoa and avocado. Spoon (or pipe, using a zipper storage bag with the corner cut off) the pudding into tea cups or small ramekins. Refrigerate for at least 30 minutes to an hour. Prior to serving, sprinkle a little flaky sea salt on...
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