Paris News-Inspire Health-Nov/Dec 2019

INSPIRE NOVEMBER | DECEMBER 2019

Empowering Natural Living

SCHMEXERCISE TIPS FOR THE NON-EXERCISER

TEACHING YOUR CHILDREN THE TRUE MEANING OF CHARITY

y h p a r g o m m a M ves Live s Sa

CBD OIL HEALTHY MIND

contents November/December  2019

10 Mammography

12

Saves Lives

…one of them may be yours

4 HEALTHY MIND Formerly Visiting Angels & Angels Homecare of NETX

CBD-Healthy Mind

6 EXERCISE

Schmexercise Tips for the non-exerciser

8 MIGHTY KIDS

Personal Assist Services Hourly/Respite Up To 24 Hour Care Weekends/Holidays Meal Preparation Errands/Transportation Medication Reminders Light Housekeeping In Facility Sitters Companionship

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www.heartsandhands.net 1-877-211-6850

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Green Chicken Enchilada Casserole

9 HEALTHY DESTINATIONS

17 RECIPE

Vegetables That Take the Place of Starches

100 NE Loop 286 • P.O. Box 775 | Paris, Texas 75461 8801 Wesley Street, Suite B | Greenville, Texas 75402

15 RECIPE

16 SUPER FOOD

12 RECIPE

(Nurse Jane)

Broccoli Rabe Stuffed Pork Tenderloin

Teaching your children the true meaning of Charity Give the Gift of a Wellness Retreat this Holiday

Jane Helberg, RN

14 RECIPE

Broccoli Rabe

Keto Broccoli Casserole

18 RECIPE

Apple Crumble Pie

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V6

© 2019 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

healthy mind

CBD OIL FOR A HE ALT H Y MIN D

By Kristy Podruchny

M

odern medicine is retrieving cannabis from the depths of stigma.

If we fix a few laws, CBD (cannabidiol) will continue taking brain health to exciting new places.

The World Health Organization has deemed CBD as safe to use–there are no known adverse side effects unless it's used with certain medications, like statins.

CBD oil comes from hemp flowers and can be made using different techniques depending on the desired end product. Hemp is harvested and cured before the flower is removed, then it’s ground up and placed in a solvent, like alcohol. The solution is evaporated, leaving raw CBD oil behind!

Many CBD products are made into edibles, like chocolate or gummies. It's also available in sublingual tinctures, vape pens, cigarettes and transdermal patches.

Most consumers take CBD to treat chronic pain,

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insomnia and anxiety. Studies proving the effectiveness of using CBD to treat these ailments in humans are slim to none. Studies on animals show promise, but human trials are often prevented by drug laws.

The most conclusive research on CBD is related to seizures--specifically childhood illnesses like Dravet syndrome and Lennox-Gastaut syndrome. CBD reduces or completely eliminates seizures where ant-seizure medications have failed.

The Endocannabinoid System CBD interacts with our bodies in a unique way. If we think of our body as a radio, the endocannabinoid system (ES) is the knob that brings us out of the static and back to a clear station for our brain, immune and endocrine systems.

This system helps the body maintain homeostasis with the help of endocannabinoids produced by neurons.

Both THC (the psychoactive

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compound in cannabis) and CBD produce phytocannabinoids which mimic the endocannabinoids we make. This could explain its reported effectiveness with pain management and memory.

Legal or Not? Stigma associated with cannabis is to blame for the delay in medical research. Lack of research makes it hard to reclassify cannabis to encourage federal legalization, but its drug class limits medical studies. Cannabis research is trapped in legal muck.

Hemp-derived CBD is legal in most states and can be purchased online,

CBD reduces or completely eliminates e izur seizures where anti-se d. ile medications have fa but proceed with caution if you live in states that are unfriendly to all things related to cannabis--like Idaho, Nebraska, and South Dakota. Though many states have passed laws legalizing cannabis for recreational or medical use, it is still illegal on the federal level--this includes CBD. Confused?

Rightly so. The process of a blanket legalization of CBD has been messy, but the future looks green.

Endocannabinoid System https://www.ncbi.nlm.nih.gov/ pubmed/21916860

Inspire Health High-Quality Women’s Health Glossy Magazine To Advertise Call:

ADAM CAWTHON 903-785-6921 CLAY CARSNER 903-785-6924

exercise

SCHMEXERCISE TIPS FOR THE NON-EXERCISER Juliane Morris

I

f exercise is a bad word to your ears, you’re not alone. Where some people smile at the thought of a gym membership, a solo run on a sunny winter day or using circuit training equipment in their basement, other people just don’t get those

warm fuzzies—at all.

Yet, research continues to compile the risks of eating too much or too poorly, and exercising too little. With exercise, health ramifications like heart disease, diabetes, stroke and cognitive decline can be helped, delayed or possibly prevented. Can

effective exercise happen for the most inertia-seated, exercise-repulsed, couch potato? Yes! The CDC minimum recommended physical activity changed from “20 minutes of vigorous activity three days per week" to "30 minutes of moderate activity

Solo Slow Dancing

NON-EXERCISE 2: LIFT AND THEN LIFT

The next time you lift something that’s lightweight but provides just a touch of weight for you, really LIFT it. Think: purse, book, can of food, filled trash bag. Take care not to strain your shoulder, arm, neck and back.

Step One: Find something to lift (or notice it when something is already in your hand).

Now, really lift it, up and down, slowly a few times, parallel with the floor and downward.

Step Two: Discover what other everyday items become liftable in new ways and repeat Step One.

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five or more days per week."

Movements as simple as standing and stretching add deposits to your health bank for well-being, weight, strength, flexibility, improved mental health and perhaps even lengthening life.Try fidgeting your feet more while sitting, dancing a bit while doing chores around the house, taking the stairs more and moving around to shift weight while standing in line. Here are some other ideas to help non-exercisers trick in a little exercise.

NON-EXERCISE SOLO SLOW DANCING

Accredited to a Taoist Monk for its creation, Tai Chi is practiced for defense training, health benefits and meditation. This is our non-exerciser modification. Be aware of your breathing, keeping it slow and deep.

Step One: Turn on some slower music you’ll enjoy. If you have a smart radio, try requesting “spa/meditation” or “relaxing symphony” music.

Step Two: Move in slow fluid motions; move however your body takes you!

Lift and t hen LIFT

NON-EXERCISE 3: STILL LIKE A TABLE, RIGHT…?

Shifting weight engages all sorts of muscles. There’s something both relaxing and refreshing about this movement to recharge your focus or transition between tasks.

Step One: From an upright position, slowly lower your knees to the floor, hip width apart. Move your hands to the floor, shoulder width apart, knees squared with hips, and hands with shoulders.

Step Two: Breathing slowly and deeply throughout, carefully shift weight very slightly from side to side, and then slightly forward and backward.

Step Three: Tighten core, slowly tuck and raise belly, arching back upward slightly, and then lower belly, back arching downward slightly toward floor.

Return to neutral and slowly return to upright position. Repeat steps as desired.

Still Like A Table, Right…?

WHO ME, EXERCISE? WHOOPS! GUESS I DID.

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Joseph R. Xavier M.D. 219 - 6th Street S.E. , Paris, Texas (behind First Federal Bank)

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With over 27,000 square feet... you’ll find something at PFA that suits your fitness needs.

Since 2008 Paris Fitness and Aquatics has been the premiere fitness club serving Lamar County with exceptional equipment, classes, & atmosphere.

1025 Deshong Dr. | 903-785-4FIT(4348) | www.pfaparis.com

Joseph R. Xavier M.D. has been American Board Certified in Physical Medicine & Rehabilitation since 1987.

• Graduated from St. John’s Medical College, Bangalore India, with Bachelor of Medicine, Bachelor of Surgery • Degree in 1974. (MB.BS) • Rotating internship in Medicine, Surgery and Ob Gyn - 2 years (74-76)• Trauma & Orthopedic Surgery at Manchester University (Teaching), England (77-82). • Residency in Physical Medicine & Rehabilitation at Washington University, St. Louis, MO from 83-86 • Active & Consultant Medical staff in Paris, TX since 1986 • Medical Director, Rehabilitation unit 1986-2007 • Medical Consultant DARS, NE Texas.

Accept appointments for Diagnosis and Treatment of: -- Any painful conditions including, Back, Neck, Shoulder, Elbow, Wrist, Hand, Hip, Knee, Ankle and Foot.

-- Nerve and Muscle testing (EMG / Nerve conduction studies) to diagnose Carpal Tunnel Syndrome, Neuropathy and many other Nerve and muscle disorders.

-- Treatment of Bursitis, Tendonitis, Arthritis, Muscle spasms etc. Cortisone (steroid) injections for wide variety of conditions. Trigger Point Injections.

Suboxone Treatment for Opioid Addition Accept all insurance, Medicare, Indigent and Worker’s Comp.

Please Call 903-785-8858 for appointment

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7

mighty kids

TEACHING YOUR CHILDREN THE TRUE MEANING OF

y t i r a Ch

By Ann Jarema

ACCORDING TO A STUDY BY UCLA, IT IS BELIEVED THAT 3.1 PERCENT OF THE WORLD’S CHILDREN LIVE IN AMERICA, BUT THEY OWN 40 PERCENT OF THE TOYS CONSUMED GLOBALLY. AND, THE HUFFINGTON POST HAS INDICATED THAT THE AVERAGE AMERICAN THROWS AWAY 65 POUNDS OF CLOTHING (OR MORE) EACH AND EVERY YEAR. LET’S NOT STOP THERE, AS THE WALL STREET JOURNAL HAS INDICATED THAT AMERICANS SPEND OVER $1 TRILLION EACH YEAR ON THINGS THEY DON’T NEED. hose results are a child many gifts might not staggering. As create a sense of entitleadults, if we are ment, not teaching children creating and living how to respect those gifts this life of excess, what kind and to be thankful for what of message are we sending they have, will. to our children? While giving

T

So how do we help create a sense of charity and good towards others for our children? It starts with us and our own behaviors. If you sense that your children are showing signs of entitlement and a “want, want, want” personality, here are three easy suggestions to help teach them to “give, give, give.”

• At least once per week, have your children do something that is nice for someone else. For example, during the fall, if you see an elderly neighbor raking leaves, send your child over with their own childsized rake and encourage them to help. Not only will this be helpful for your neighbor, but it may also bring a sense of laughter and delight, for both child and neighbor. And, it’s great exercise too!

• Turn birthdays into an opportunity to give.

Many organizations are looking for volunteers and these events can actually align well with a birthday

Children will enjoy selecting a special gift fo r another child , especially knowing tha t their gift may be the only present that child receives for Christma s.

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party. Feed My Starving Children (www.fmsc.org) has locations in multiple states and children aged 5 and older when accompanied by the appropriate number of adults over age 18, can pack food that is then sent to people in need all over the world.

• Adopt a family during the holidays.

Many schools and religious organizations adopt families in need and you can be assigned one person or an entire family. For these situations, you then go and buy Christmas gifts for the family members that you are assigned. You wrap them and deliver them to an assigned drop-off location. These gifts are then delivered to the family before the holiday so that they have gifts to open on Christmas morning. Children will enjoy selecting a special gift for another child, especially knowing that their gift may be the only present that child receives for Christmas. If your local school or religious organization do not participate in such an activity, simply conduct an online search for “adopt a family at Christmas."

When we make it fun for children to give to others, they find it an enjoyable experience that they want to continue, even into adulthood. Further, when we start early enough, our children make this part of their regular routine, and in many cases, look for additional ways that they can do something nice for someone else.

healthy destinations

GIVE THE GIFT OF A WELLNESS RETREAT THIS HOLIDAY UNDER $100

W

e all know that taking a vacation is good for us. But for whatever reason, Americans tend to take less vacation then the rest of the modern working world.

In a survey of 1,200 fulltime employed Americans, Kimble Applications found that 47 percent of participants didn’t take all of their vacation last year, and 21 percent forfeited more than five vacation days.

This statistic is sad, but perhaps even more so because on average, we receive under a third of the

DEERFIELD HEALTH RETREAT & SPA is located in the Poconos of Pennsylvania and offers three meals and two snacks per day plus hiking programs, lifestyle education lectures, workshops and demonstrations, evening activities and 24-hour use of all facilities. Rates start at $490 for two nights. Call 1.570.223.0160 for more information.

By Ann Jerema time off that our counterparts do in the United Kingdom. We receive less than half of the time off than those in Japan and we even receive less than those in Mexico.

With such a limit to the amount of time that we can take, or allow ourselves to take, it is important to maximize the time so that we can return rested and ready to get back to work. Wellness retreats offer an excellent option for those who want to rest and recuperate, but also want to do something good for their bodies.

THE SPRING RESORT & SPA in Desert Hot Springs, California offers one-night resort and spa packages starting at $814 that include a facial and massage. Call 1.760.251.6700 for details.

THE TENNESSEE FITNESS SPA offers all-inclusive fitness packages with healthy meals, comfortable lodging and workout classes starting at $730 for a threenight package. Call 1.800.235.8365 for more information.

NEW LIFE HIKING SPA, located in Vermont, offers a three to 10 night Jump Start Getaway that starts at $249 per person. For that price, your room, meals, hiking, wellness programming and one massage are all included.

Call 1.802.353.2954 for more information.

t this u o k c e Ch ve list of fietreats r wellnesser $1,000 for undperson. per

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9

Story by Radiologist:

Sindhu Alapati, MD

I

t is October already, unbelievable! The month of October not only marks the beginning of fall, but is also known as “Breast cancer awareness month.” This is the perfect time to review facts and learn new things regarding breast cancer.

Is there a way to prevent breast cancer?

The answer is unfortunately no, as the most significant risk factors are female gender and advanced age. Approximately 12.8% of women will be diagnosed with breast cancer at some point during their lifetime (https://seer.cancer.gov/ statfacts/html/breast.html).

This is secondary to genetic mutations that happen as a

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result of aging and life in general.

Positive family history adds to the risk.

What should we do?

Lifestyle changes such as avoiding excessive alcohol consumption, following a healthy diet, getting enough exercise and maintaining a healthy BMI would decrease the risk to a certain extent. In addition, remember the monthly self-breast exam.

Discuss with your health care provider as soon as you notice a change. Have a yearly breast exam by your health care provider. Most important of all, schedule a screening mammogram every year, which is the only way of detecting early cancers, and they are in turn easy to treat.

Do mammograms prevent breast cancer?

“Prevention is better than cure” does not really apply for breast cancer as we discussed above. But “mammography saves lives via early detection.” Significant decrease in breast cancer mortality, nearly 30% since 1990, is a major medical success and is due in large part to the earlier detection of breast cancer through mammographic screening, according to the Journal of the American College of Radiology.

Currently, mammography is the best tool doctors have to screen healthy women for breast cancer.

What age should annual screening mammography start at?

At 40 years for healthy women with average risk.

Women with high risk (BRCA 1 and BRCA 2

Stock photo from http://mcg.metrocreativeconnection.com

mutation carriers, mother or sister with breast cancer, history of radiation therapy) should start earlier than 40, according to the Journal of the American College of Radiology.

When to stop?

A lot of controversial statements exist regarding the age at which screening mammography should stop.

However, the consensus is that a woman can undergo mammograms as long as they are healthy and able to do so.

In order for breast cancer screening to be effective, I urge every woman to have the test done according to the screening schedule recommender. Unfortunately, many women miss appointments or delay screening.

Let us all come together and fight against breast cancer by undergoing timely screening and thus protecting ourselves, our families and our society.

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11

eat fresh

VEGETABLES

THAT TAKE THE PLACE OF STARCHES

By Kristy Podruchny

Veggies like zucchini and cauliflower are making their way into our diet as replacements for starchy foods like pasta and potatoes. As keto and other low-carb lifestyles are becoming popular, many people are learning that they don't miss the alternative when they try a well-prepared mashed cauliflower or zucchini noodle dish.

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B

efore we dive into a few yummy alternatives, let’s check out the health benefits.

According to Advances in Nutrition “vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and antiinflammatory agents.” When substituting non-starchy vegetables in and starchy foods out, you’re giving any dish a cancer-fighting nutrition-packed boost.

The extra fiber content from non-starchy veggies helps you stay full so there’s no need for that extra serving. A 2015 study published

by PLOS Medicine states that “Components of fruits and vegetables that may differentiate their impact on weight change include fiber content, glycemic load (GL), and biologically active constituents like polyphenols and sugars.

Higher fiber intake increases satiety, which in turn may reduce total energy intake and prevent weight gain.”

Keeping this in mind for the holiday season could save a few inches from creeping to our waistlines.

When you compare the amount of carbs found in one cup of cauliflower rice (5g) to regular rice (45g), you can see what a weight loss goldmine substituting non-starchy veggies is. The taste is slightly nuttier and the texture is more tender than regular rice, but if you find a great recipe online for cauliflower fried rice you’ll get addicted. The cauliflower soaks different flavors up like a sponge.You can find riced cauliflower already prepped in the frozen food section or make it at home with a grater or food processor. Cauli-

oodles are Zucchini n rite for a huge favo estyles. low-carb lif flower is wonderful when it’s mashed or made into pita-like chips for a holiday dip lined with veggies.

Zucchini noodles are a huge favorite for low-carb lifestyles. Like cauliflower rice, zucchini noodles can work themselves into many different dishes, and they taste amazing. Using a spiralizer is the easiest way to make these noodles at home. Add a touch of balsamic vinegar, salt, and olive oil for a fresh treat, or simply substitute zucchini noodles instead of pasta for your next pasta dish.

Two words: eggplant parmesan. Those who have tried this popular dish are already acquainted with how delicious this non-starchy vegetable substitute can be.

The hearty texture eggplant offers makes it easy to stick to a low-carb lifestyle. Skip the pasta and add the sauce with a generous portion of cheese (or cheese substitute if you’re dairy free).

Don’t forget the sturdy and filling portobello mushroom. Stuff them full of goodies or replace your hamburger bun with one or two of these low-carb shrooms. Holidays are a great time to introduce portobello burgers or stuffed bellas to the family.

Don’t miss the opportunity to share healthy recipes and alternatives with family and friends. Besides, they’ll want to know how you lost the weight and gained a glow.

Cauliflower Crust Pizza

Portobello Mushroom Burger

Cauliflower Rice Stir Fry

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13

recipe

Stuffed

BROCCOLI RABE

PORK TENDERLOIN

By Amber Marie Arevalos

INGREDIENTS •1 bunch broccoli rabe, trimmed •3 tablespoons olive oil, divided •1 teaspoon sea salt, divided •1/8 teaspoon crushed red pepper •3 garlic cloves, minced •1 (2-lb.) pork loin, trimmed •4 ounces very thinly sliced prosciutto •2 cups unsalted vegetable stock •1/4 cup dry white wine •1½ teaspoon nutritional yeast •2 tablespoons butter DIRECTIONS

 Boil broccoli in boiling water for

3 minutes; plunge into an ice bath for 1 minute. Drain well. Wrap broccoli in paper towels; squeeze dry. Chop broccoli into 1 1/2-inch pieces. Place in bowl and toss with 1 tablespoon oil, 1/4 teaspoon salt, pepper, and garlic.

3/4 inch from bottom, keeping knife parallel with cutting board; do not cut through the other side. Continue slicing lengthwise from right to left, unrolling loin as you slice, to form a 3/4-inch-thick rectangle. Season with remaining salt.

 Arrange prosciutto in layers to

cover inside of loin. Spread broccoli mixture on top, leaving a 1-inch border.

Roll pork up left to right. Tie with twine in knots at 2-inch intervals.

 Combine stock, and wine in a

roasting pan. Place pan over medium heat and stirring until nutritional yeast dissolves. Set a roasting rack in pan.

 Preheat oven to 325°F.  Cut into pork loin lengthwise from, 14

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 Heat a large skillet over medi-

um-high. Add remaining 2 tablespoons oil. Place loin in pan; cook 12 minutes or until browned. Place loin on rack; cover loosely with foil. Roast at 325°F for 50 minutes or until meat registers 150°F. Remove pork from pan; let pork stand 20 minutes. Swirl butter into pan juices until butter melts. Cut pork into 3/4-inch slices; serve

recipe

GREEN CHICKEN ENCHILADA CASSEROLE

W

By Amber Marie Arevalos

hen the weather starts changing and the sweaters start to come out, my kitchen turns into a comfort zone. Our bodies naturally crave warm, wholesome foods when the lower temperatures arrive. Nothing says comfy, cozy, wholesome food to me like a freshly baked chicken enchilada casserole.

I spent numerous hours with my grandmother teaching me how to prepare enchiladas and the time and patience it takes dealing with every step of the process. She would take the corn tortilla, lightly fry it, stuff it with all its goodness and place it into the prepared baking dish one by one creating this meal for a family of 6, which included 3 growing athletes. It

could take hours to prepare this dish, but as a working mom with a busy schedule it seems merely impossible to take the time to do this on a weekday. So, with some inspiration from my aunt, we created a simple, easy way to throw this comfort food together with love and flavor!

INGREDIENTS • 4 chicken breasts cooked and shredded • 1 (28 oz) green chile enchilada sauce, Las Palmas • 12 oz Monterey Jack Cheese • 10 flour tortillas • 3 springs cilantro chopped • 3 green onions chopped • ½ cup chopped olives (optional) • 1 cup sour cream

DIRECTIONS P reheat the oven to 425 F degrees. P our half of the sauce into a 9x13 inch baking dish. P lace tortillas to cover the bottom of the casserole dish, but not completely overlapping.  L ayering: top tortillas with chicken, cheese than sauce. Put enough sauce to cover the whole tortilla. R epeat until all the chicken is used, ending with just tortilla on top.  Pour the remaining sauce over the top of the tortillas, than sprinkle the remaining cheese evenly over the top. Top with the optional olives. P lace the dish in the oven and bake for 25 minutes.  Top with chopped cilantro, green onions and sour cream before serving.

NUTRITION

Serving: enchilada | Calories: 316kcal | Carbohydrates: 21g | Protein: 18g | Fat: 17g | Cholesterol: 60mg | Sodium: 871mg | Potassium: 228mg | Fiber: 1g | Sugar: 5g | Vitamin A: 16% | Vitamin C: 4.7%| Calcium: 31.5% | Iron: 9.5%

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15

super food

READY TO EAT?

e b a R i l o c c Bro

By Kristy Podruchny

You’ve seen it at the farmers market: the vegetable that looks like broccoli and kale had a lovechild. Broccoli rabe, also known as rapini, contains all the benefits of both in its leafy bouquet.

This nutritionally dense vegetable is a secret super food and is worthy of our attention.

VITA VEGGIE There’s more goodness to be found in broccoli rabe’s vitamin and mineral content.

It contains vitamins A, B6 C, E, and K along with calcium, potassium, magnesium, folate, niacin and manganese. Let’s not forget thiamin and niacin.

With stats like these, you start to question whether or not that generic multivitamin is necessary.

OMEGA FATTY ACIDS Chronic inflammation wreaks havoc on the human body. It can cause a vicious cycle for our gut flora, increase our risk for cancer, cardiovascular disease and others.The anti-inflammatory properties from broccoli rabe come from the omega 3 and omega 6 fatty acid content.This is good news for vegans and others who prefer not to have fish on the menu.

EAT YOUR FIBER The fiber content alone

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is enough to bring attention to broccoli rabe. Soluble fiber specifically allows sugar to be absorbed slowly to help prevent spikes. It also helps lower harmful LDL cholesterol. Simply put, soluble fiber grabs it and flushes it out. Both soluble and insoluble fiber help keep you full and satisfied.

PHYTOCHEMICALS Cruciferous vegetables like broccoli rabe contain phytochemicals called glucosinolates. These cancer fighters help detox and block carcinogens while reducing inflammation. The key is to make sure this phytochemical is absorbed well using an enzyme called myrosinase. Cooking, especially at high temperatures, can deactivate the enzyme and reduce absorption.

Our leafy cancer prevention ally works best if consumed as close to raw as possible.

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These cancer fighters help detox and block carcinogens while reducing inflammation.

Don’t get intimidated by broccoli rabe’s extensive nutritional pedigree and deep green color–there are many great ways to include this super food in your diet.

Boiling and blanching will take the bitterness away. You can also toss chopped and sauteed broccoli rabe in a pasta dish with some peppery olive oil for a mouthwatering dinner. If you don’t mind the sharp bitter taste, try complementing your salad with a few broccoli rabe leaves. Massaging the leaves with salt or salad dressing will change the texture and flavor too. There are so many reasons to keep your eye out for this super food on your next trip to the grocery store or farmers market.

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recipe

Servings: 4 Calories: 341 Fat: 31g Carbohydrates: 8g Protein: 9g

KETO BROCCOLI

5050 SE Loop 286 | Paris, TX 903-785-8744

CASSEROLE

By Amber Marie Arevalos

So many diets come and go with only a small percentage of the population jumping onboard. One diet that has kept afloat through the past couple of years is the keto diet. Many people have seen great results with following a strict keto diet. The recipes are full of all those things normal dieters tend to leave out, but keto does not turn its back on fats and protein. In fact, most meals are strictly cheese and meat. This recipe provides all the macros you need to follow a keto plan. This is a simple twist to the original broccoli casserole dish and could be made several different ways by adding more bacon or even switching out the type of cream used in the recipe. Even the cheese can be altered to your favorite cheese. Enjoy this dish with friends and family and inspire them to try keto!

INGREDIENTS 1/2 cup raw bacon (about 4-6 slices) chopped into small pieces (optional) 1 tablespoon butter 5 cloves garlic minced or crushed 3 cups broccoli florets 1/2 teaspoon garlic powder salt and pepper to taste 1 cup heavy cream or light cream 1/2 cup shredded mozzarella 1/4 cup Parmesan cheese DIRECTIONS P re-heat oven to 400F. In a large pan over medium-high heat, cook chopped bacon for 2-3 minutes or until almost crispy.  Remove bacon from pan and to the same pan, add the butter, garlic, broccoli, garlic powder and a dash of salt and pepper. Sauté for 2-3 minutes or until the garlic is fragrant.

Add the heavy cream, cheese and cooked bacon.  Transfer to pre-heated oven and cook for 12-15 minutes or until the cheese is bubbly. Serve.

Wishing you a happy & healthy holiday season!

recipe NUTRITION per slice Calories: 276 Fat: 13g Protein: 3g Carbohydrates: 38g

Apple

CRUMBLE PIE

By Amber Marie Arevalos During the holidays, most of us tend to overdue it on the sweet treats and over-consume holiday classics. From turkeys to tamales, we all have a holiday classic dish that reminds us of home, but there is one holiday favorite everyone can agree is a staple during the holidays. That is the famous apple pie! Storebought is fine, but to test your skills and create a personalized pie, here is a basic recipe that’s almost foolproof. Not only can you modify the recipe to fit those in your family who have allergies, but you can also determine how sweet and how soft you want your apples.

INGREDIENTS 1 of your favorite pie crust recipes or a premade crust 5 large Granny Smith apples Zest of 1 lemon, about 1–2 teaspoons J uice of half a lemon, about 2 teaspoons 1 /2 cup granulated sugar 1 /4 cup coconut sugar 2 tablespoons all-purpose flour 1 –1/2 teaspoons cinnamon 1 /2 teaspoon nutmeg

INSTRUCTIONS  Preheat oven to 400 degrees.  I n a medium sized mixing bowl, make the crumble by combining all the dry crumble ingredients. Toss the ingredients together to evenly combine. Combine the cold butter into the dry ingredients by squeezing and breaking it up with your fingers until crumbs form. Cover with Saran wrap and put in the freezer. P eel and core the Granny Smith apples. Slice the apples into slices that are 1/8" thick and 1" long. In a FOR THE CRUMBLE large mixing bowl, toss the apple 1 cup rolled oats slices with the lemon zest and 1 /2 cup coconut sugar lemon juice. Then, add in the 1/2 6 tablespoons all-purpose flour cup granulated sugar, 1/4 coconut 1 stick cold butter cut into small pieces sugar, 2 tablespoons all-purpose

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flour, cinnamon and nutmeg. Toss to evenly combine. T ake the pie crust and pour in the apple mixture. The apples should be about 1/4"–1/2" taller than the edge of the pie pan. T ake the crumb topping out of the freezer. Take a knife and break up into large pieces. Then, use your fingers to break into smaller crumb pieces, using medium pressure to press into an even layer to the pie. P lace the pie plate on a parchment-lined baking sheet to protect your oven if it bubbles over. Bake at 400 degrees for 20 minutes, then lower the oven to 350 degrees and bake for another 35-40 minutes, or until the crumb topping is golden and the pie is bubbling.  Allow it to cool at room temperature uncovered. Serve at room temperature. Serve with ice cream or whipped cream.