10 minute read
HEALTHY COOK
Enjoy Holiday Delights the Healthy Way
by CAROL CORLEY
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As we approach the holiday season, we usually expect that temptation will cause us to add a few pounds and maybe challenge our cholesterol levels. Usually we feel the pleasure is worth the pain, and we are confident we will fix it with our New Year’s resolutions But holiday eating doesn’t have to be that way. It is very possible to have a lovely holiday season, enjoy treats and special foods, and be smart about it. One way to enjoy healthy holiday foods is with the eyes — beauty and color are every bit as important as taste in appreciating foods. Maybe moreso, since the way food looks is what tempts us to try it. We can add color and flavor with fruits and vegetables, whole grains, nuts, eggs, and seeds. Another option is to enjoy the forbidden but in small quantities. We don’t need a 12-ounce steak when a 6-ounce filet can be equally satisfying. Appetizers can help cut down on overeating because you can spend time enjoying the foods. For instance, opting for stuffed mushrooms instead of potato skins can help keep portion size, fats, and calories down while still satisfying. And while planning snacks and meals, it’s fun to think of ways to make them healthy and still interesting. HN
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Nutty Stuffed Mushrooms
(Adapted from tasteofhome.com) Ingredients: Fresh mushrooms, 18-20 large Butter, 3 tablespoons Onion, 1 medium, chopped Bread crumbs, 1/4 cup dry Pecans, 1/4 cup finely chopped Parmesan cheese, 3-1/2 tablespoons grated Basil, 1/4 teaspoon dried Salt and pepper to taste Directions: Separate stems from mushrooms, finely chop stems, put caps to the side. Heat butter over medium heat in a large skillet. Add chopped mushroom stems and onion and saute about 5 minutes, until liquid has evaporated. Remove from heat and set aside. Combine remaining ingredients and add to mushroom mixture. Stuff into mushroom caps and bake uncovered in an oven preheated to 400F. Caps should be baked until tender, about 15 minutes, in a greased baking pan. Serve warm.
Peanut, Shrimp, and Broccoli Rolls
(Adapted from cookinglight.com) Ingredients: Broccoli slaw, 1-1/2 cup (packaged or home made) Cilantro leaves, 1/4 cup torn Green onions, 1/4 cup or to taste, diagonally sliced Hot water Rice paper sheets, 4 8-inch round Shrimp, 4 oz cooked, peeled, deveined, tails removed Peanut sauce, 2 tablespoons (bottled) Water, 1 tablespoon Directions: Combine first 3 ingredients. Take rice paper sheets — place 1 in a large shallow dish filled with hot water to 1 inch depth. Let sit until soft, about 30 seconds. Gently place sheet on flat surface, place about 1/4 of shrimp on half of sheet, add 1/2 cup broccoli slaw mixture on top of shrimp, fold in sides of rice paper sheet, roll up tightly, press to seal seam. Place roll seam-side down on serving platter. Repeat with remaining rice-paper sheets. Mix peanut sauce and 1 tablespoon water in a bowl. Serve with rolls.
Chocolate Pom Poms
(Adapted from delish.com) Ingredients: Pomegranate seeds, 1-1/4 cup Chocolate chips, 1/2 cup semisweet, melted Directions: Take a mini muffin tin, line each cup, add 2 teaspoons melted chocolate into each cup, top with a sprinkle of pomegranate seeds, and drizzle with more chocolate. Refrigerate at least 20 minutes, then unwrap and serve. Roan Cadavona,
ARNP, FNP-C
Nurse Practitioner Ritu Aparajita,
MD, MRCS (Ed), MBBS
Vascular Surgeon Kollagunta Chandrasekhar,
MD, FACC
Cardiologist Cynthia Wolford,
ARNP, FNP-C, CHFN
Family Nurse Practitioner
K.S. Chandrasekhar, MD, FCC
…established his clinic over 20 years ago. He is well known in the community and trusted for his accurate diagnosis and compassionate care.
• Board certified in Cardiovascular Disease and Internal Medicine • Executive Director the Heart Function Clinic, Low Risk Chest Pain Center and the
Cardiac Rehabilitation Program for BayCare Winter Haven Hospital • President of Medical Staff for BayCare Winter Haven Hospital • Chairman of Cardiology for Lake Wales Medical Center • Clinical Associate Professor, FSU College of Medicine
Ritu Aparajita, MD, MRCS (Ed), MBBS
A Vascular and Endovascular Surgeon who earned her MBBS at University of Delhi,
India. She then completed a research fellowship at Columbia University Medical Center and a residency in general surgery at Staten Island University Hospital in New York, she completed her fellowship training in Vascular Surgery at Newark Beth Israel Medical Center and St. Barnabas Medical Center in New Jersey. She’s co-authored more than two dozen journal articles. She was recently nominated for the American Medical Association Inspiration Award that recognizes physicians who have contributed to the achievements of women in the medical profession.
Cynthia Wolford, ARNP, FNP-C, CHFN
…is known for her passion to educate patients about Cardiovascular Disease.
With additional heart failure certifications, she promptly identifies areas of concern, prescribing medications or lifestyle modifications to treat parients in all stages of heart failure.
• Board certified Family Nurse Practitioner • Member of Staff for BayCare Winter Haven Hospital
Roan Cadavona, ARNP, FNP-C
…brings a high level of education and experience in Cardiac Catheterization,
Electrophysiology and working in the Cardiovascular Progressive Care unit. He serves a vital role in providing patients with optimal cardiovascular care through counselling and screening, as well as disease prevention and management strategies.
• Board certified Family Nurse Practitioner • Member of Staff for BayCare Winter Haven Hospital
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POP QUIZ!
Learn How to Fight the Signs of Aging
Everyone wants to look their best, and most agree that signs of aging are a leading factor in that battle. Signs of aging can include wrinkles, fine lines, dark spots, dry skin, and more. Luckily, you can fight these changes without expensive or invasive procedures like Botox or cosmetic surgery. Take our Pop Quiz to explore proven ways to prevent the signs of aging and look your best.
compiled by ERIKA ALDRICH / information from Health.com
1. Which of the following habits should be avoided because they intensify signs of aging?
A. Drinking alcohol
B. Smoking
C. Exercising
D. Tanning, both in tanning beds and tanning under the sun 2. True or false?
Daily exercise is good for your health and helps to keep your skin looking youthful. 3. True or false?
Your diet can play a large role in fighting signs of aging. 4. Which foods should you eat if you want to protect your skin from signs of aging?
A. Foods high in vitamin C and other vitamins, like fruits and vegetables
B. Foods rich in healthy fats, like avocados, fish, olive oil, tree nuts, and coconut oil
C. Foods high in healthy protein, like fish, poultry, and other lean meats
D. Foods full of antioxidants like fish, poultry, fruits and vegetables, whole grains, and nuts
E. Fermented foods, like kimchi, sauerkraut, tempeh, and other probiotic-rich foods
F. All of the above 5. True or false?
One of the best ways to keep your skin looking as youthful as possible is to stay hydrated by drinking enough water. 6. Which foods should you avoid to protect the youthful appearance of your skin?
A. Unhealthy fats like trans fats and saturated fats
B. Salt
C. Sugar
D. All of the above 7. True or False?
Not getting enough sleep can lead to dark circles under your eyes and older-looking skin because skin cells regenerate while you are sleeping. 8. Which of the following is NOT another tip for sleeping to fight signs of aging?
A. Sleep on a silk pillowcase to fall asleep faster
B. Sleep with your feet elevated on a pillow
C. Sleep on your back to avoid wrinkles from your cheek being constantly pressed against the pillow
D. None of the above 9. True or false?
Not managing stress can lead to signs of aging in your skin. 10. Which of the following should be included in your skincare regimen to fight signs of aging?
A. Using a daily moisturizer and sunscreen (or a combination product)
B. Washing your skin before bed
C. Exfoliating your skin gently (find out the best option for your skin from a dermatologist)
D. Use a night cream with retinoids
E. All of the above 11. True or false?
Seeing your dermatologist regularly is the best option for getting the advice and recommendations for products and procedures for your skin to combat signs of aging.
science behind fighting signs of aging. A dermatologist is going to know the cutting-edge True. retinoids are all important steps in fighting signs of aging. exfoliating, washing your face, and using products with All of the above. Moisturizing, using sunscreen, E. negative affect on your skin and your overall health.
True. Stress causes the release of hormones that have a of aging. pillowcase and sleeping on your back can both fight signs
Sleep with your feet elevated on a pillow. Using a silk 11.
10.
9. skin, making signs of aging worse or more pronounced. Not getting enough sleep can negatively affect your True. for your skin just like they are bad for your overall health. All of the above. Salt, sugar, and unhealthy fats are all bad D. additional salt, sugar, and caffeine. a day. Water is the best option for hydrating and avoiding recommended you drink between 13 and 16 cups of water Skin needs to be hydrated to look its best; it is True. good for both your skin and your overall health. healthy fats, lean protein, and even fermented foods is 7.
6.
5. F. All of the above. A diet rich in vitamins, antioxidants, signs of aging. Your diet can either help or hurt in the fight to combat True. health. Exercise is good for both your skin and your overall True. signs of aging! a toll on your skin. Exercise, however, is good for fighting and D. Drinking alcohol, smoking, and tanning all take A, B,
1. ANSWERS:
