27 minute read
SENIOR LIVING
The Benefits of Staying Hydrated
Written by DANA PEVELER. Executive Director of Senior Living – Leisure Living Communities
Iam a coffee addict. Black. No cream. No sugar. Bold. Decaf is not real coffee. It started in the 80’s while I was attending Brescia. Those 8 a.m. classes had me sliding in sideways to the Pinocchio’s café on campus just in time to grab a drink and make it to class. Survival. Fast forward to my mid-50’s and it’s so bad that if I run out of coffee, I’d rather make a trip to any store that’s open at midnight just to make sure I don’t fret overnight about not having any in the morning! Have a headache, grab a coffee. 3 p.m. drag, grab a coffee. Can’t get warm, grab a coffee! I felt triumphant against all the naysayers when they started touting all the benefits of coffee … until I was told I was dehydrated. What?! I drink all day – coffee, tea, soda, Kool-Aid!
After getting a 2-minute counseling session on why increasing my water wasn’t an option, and how I needed to reduce my coffee intake, I left vowing to drink more Kool-Aid. Listen – I’m that person that argued with the scheduler of my stress-test that it would add undue stress for me to go without caffeine before I took the test. I was only partially joking! Incidentally, I DID go without it – I’m stubborn, but I’m also a rule follower.
Then, after a health scare, I began drinking fresh lemon squeezed in my water daily. After about six months, I noticed the texture of
my skin, nails, and hair all seemed to improve. I even noticed my headaches lessened, and my hunger seemed less severe. I was sharing this with my mother-in-law when she mentioned she’d increased her water and had even begun sleeping better! I thought it would have caused the reverse, which launched my frenzy of research on the benefits of water as we age.
If I’m being fully transparent, I was secretly hoping to find a way to count caffeinated coffee as water. I didn’t find it, but what I did find was that as we age, our body’s water makeup can go from 70% to 50% making it even more important that we stay vigilant with our intake.
Dehydration is a sneaky stinker. The symptoms of it vary from dark or infrequent urination, dry mouth, dry skin, feeling tired, having confusion, extreme thirst, having an elevated heart rate, low blood pressure, and muscle cramps – especially in the feet, legs, and hands. Most of the time, we don’t even realize we’re dehydrated. In fact, I argued that I couldn’t be dehydrated because I wasn’t even thirsty. After looking into it, I found that often, we don’t feel thirsty. In fact, we may even feel a flash of hunger. It’s recommended that if we feel hunger pangs, sip some water, wait 15 minutes, and if we’re still feeling hungry, it’s safe to say we’re hungry. If hunger goes away, it’s likely that we were just thirsty.
Feeling cold all the time? Me, too. It could be that you’ve not built your body’s internal water levels up enough to help regulate your body temperature. Why does this matter so much? Because it can cause heat stroke or exhaustion, even heart problems. Are you physically active outside in the heat? Do you fish, golf, do yard work? The increase in sweat requires a need to replenish the water and electrolytes in your body in order to maintain muscle mass, healthy organs, and even your overall immune system.
So how much water should we drink? For an active male, 15.5 cups or 3.7 liters of water per day is considered a good amount. Ladies, we get a little reprieve at 11.5 cups, or 2.7 liters per day. This should be discussed with your physician, as he or she may recommend more or less depending on your specific health plan.
If you’re put off by the thought of drinking plain water, do what I do and squeeze a little lemon or lime into it. Although I still haven’t given up my morning coffee, I have tried a recommendation of drinking a cup of hot water with lemon squeezed in it, and it is surprisingly satisfying! There are other sources of water that may agree more with your lifestyle, too, for example, skim milk, most fruits, popsicles, (who doesn’t like a popsicle?) broths and soups, just be careful of the salt content, and most vegetables, too. There are also flavor packets for water, but use caution because some have increased sugar, and other ingredients that may be hard on you, and plain water is processed more easily without the body having to work to process the additives.
Keep water with you and set a schedule. In the beginning, it may be helpful for you to set an alarm on your phone, or just keep a written log. They even make water bottles that alert you when you need to take sips!
I’ll likely never know what it feels like to go a whole day without caffeine, but I do know now just how much better it feels to be wellhydrated! OL
TIPS AND ADVICE FROM LOCAL PROFESSIONALS
HEALTH & WELLNESS
THE POWER OF The Practice of Yoga
Written by LAURA MURPHY Photos by JAMIE ALEXANDER
When Liz Faught began practicing yoga in 2009, she noticed a shift in her energy and overall disposition within just a month. Her journey with this new way of life would open for her several years down the road.
When Faught moved back to Owensboro from Chattanooga, Tennessee in 2010, she took a several year hiatus from practicing yoga in a studio. After finding her studio home at 270 Power Yoga, she says she is incredibly grateful for the world of opportunities that followed.
“I met Ericka Roberts, who introduced me to the power vinyasa style of yoga and to 270 Power Yoga. Rebecca Bickett Roby created the studio to generate community and empower others. This is exactly what it represented for me,” Faught said.
A few months after practicing yoga at 270 Power Yoga, Faught signed up for Yoga Teacher Training (YTT) at the studio.
“When I signed up to do YTT, I definitely stepped out of my comfort zone and was determined to do something I had always wanted to do. I felt the most connected to life and balanced when I incorporated the physical practice of yoga and the yogic principles, along with my faith, into my daily life,” Faught said.
With her family’s support and Bickett’s encouragement, Faught graduated Yoga Teacher Training in November 2018.
The following summer, Faught was ready to take her commitment to the studio to the next level.
“I started having conversations with Rebecca about my desire to become her business partner. I officially became a co-owner in September 2019. Along with managing a small business and teaching classes, I completed multiple trainings to further my education, and developed connections worldwide,” Faught said.
According to Faught, there are many myths and misconceptions around yoga, a practice that originated as an oral tradition and eventually incorporated the physical space, asana, that most know or consider yoga to be.
“What is widely known in the western world as a form of “fitness” is not the historical practice of yoga. The word “yoga” is derived from the Sanskrit root “yuj” which means to join, to yoke or to unite. Yoga is more than physical movements, it is a way of life,” Faught said.
Another misconception some may have about yoga is that it is a religious practice. Faught says though it is not a religious practice, it can be a powerful tool to deepen one’s spirituality.
“I am a Christian and use yoga for physical benefits and to develop my faith and relationship with Christ,” Faught said.
A few benefits of yoga include stronger bones, lower stress levels, increased flexibility, lower blood pressure and anxiety relief. Other benefits include improved brain function, clarity and focus. Maintaining a healthy weight, improved balance and relief from chronic back and neck pain are other positive effects of this practice.
As far as what fuels her passion for yoga, Faught recognizes the benefits of this practice beyond physical fitness.
Faught is currently completing a year-long leadership training.
“My certifications are: E-RYT 200, RYT 500, CEP with Yoga Alliance and a
Tier 2 Certified Baptiste Power Yoga Educator. I enjoy generating and cultivating connections and relationships, empowering others to live authentic lives aligned to their core values. There is always potential for growth and expansion,” Faught said.
In her personal life, Faught is the mother of three children, Sam (16), Brennan (14) and Sara (10). Faught and her husband Ryan recently celebrated their 20-year anniversary and are active members of their church. Faught enjoys gardening, traveling, hiking, scuba diving, camping and most outdoor adventures.
While there are many opportunities to become active locally, Faught is grateful to be the part of a practice she considers to be so much more.
“We are fortunate to have many options for fitness within our community. However, yoga is fitness and so much more. It encompasses your mind, body and soul, connecting to yourself and with others. It’s about being a good human, serving, loving, accepting, and transforming,” Faught said. OL
RiverValley Behavioral Health
Tips from LIONEL R. PHELPS II, PSY.D.,
Vice President of Continuous Quality Improvement
MENTAL HEALTH TIP #1
There is a clearly established link between lack of physical activity and depression. You can lower your risk for depression by increasing your activity a few times a week. Start by taking the stairs, parking further away, or walking more when possible.
MENTAL HEALTH TIP #2
Sleep is the foundation for everything body related. It reboots all of our systems, including organ and brain function, our nervous system and digestion. Learn to power off electronic devices 3 hours before bed. Make sure your room is cool, quiet, and dark. Set aside 30 minutes to “wind down” before bed to enhance your sleep.
MENTAL HEALTH TIP #3
Social comparisons can profoundly affect our mental health. Take frequent breaks from social media to foster real, faceto-face connections. Power down for chunks of time every day to regenerate the body and mind and to prevent anxiety and depressive symptoms.
Elder Advantage
SUMMER HEALTH TIPS:
• Some medications can cause increased sensitivity to the sun, so be aware of the side effects of your prescriptions. • In the summer, the sun is most intense between 10 am and 4 pm, so if possible, limit outdoor activities to early morning and evening. • Our feeling of thirst tends to decrease as we age, but we still need to aim for at least 6-8 cups of water a day!
OUR SERVICES:
Asset Preservation: You spend a lifetime accruing assets and building legacies. We help keep those safe, so they don’t get trapped by nursing home expenses and income restraints.
Medicaid Representation: With ever-changing laws, many applicants can be taken advantage of or misled. We help maximize benefit procurement and become an advocate who stands up for your rights.
WE HELP VETERANS!
Many veterans and their spouses are unaware of benefits they could be receiving. We help veterans maximize their VA pension benefits by working within the system to get veterans the help they deserve. We also help veterans who have previously been denied.
WHY CHOOSE ELDER ADVANTAGE?
We take time for you to clearly understand the process and overload of information during this difficult time. We help ease your mind, provide guidance and help alleviate some of the stress. Call today for a FREE consultation.
Gateway Urgent Care
WATCH OUT FOR ADDED SUGARS!
— Eating and drinking added sugar puts kids at risk for obesity, tooth decay, heart disease, high cholesterol, high blood pressure, type 2 diabetes and fatty liver disease according to the American Academy of Pediatrics. — Read the ingredients to find added sugars. Look for brown sugar, corn sweetener, high-fructose corn syrup, honey dextrose, fruit juice concentrates, invert sugar, malt sugar, molasses, raw sugar, turbinado and ingredients ending in “-ose.”
RECOMMENDATIONS:
— Look for kids’ pouch drinks with “ZERO SUGARS ADDED.” — Swap flavored yogurt with Plain Greek Yogurt and frozen
fruit.
— Replace fruit gummies, chews, or roll-ups with dried fruit
like apple, mango, or pineapple (without added sugars).
— Try canned fruit in WATER/JUICE, instead of canned fruit in SYRUP. — Limit 100% fruit juice. It has more sugar per serving than whole fruit! — You can easily satisfy your child’s sweet tooth with whole fruit! Whole fruit is also a great way to keep hydrated during the summer months!
Gene’s Health Food
TIPS FOR A HEALTHY LIFESTYLE
— Eat fatty fish and reduce sugar. Studies have shown that changing these two habits can have a positive affect on Alzheimer’s and dementia outcomes. — Have your vitamin D3 checked. Vitamin D is actually a hormone that has been shown to effect depression, the immune system and can be an indirect cause of weight gain. — Turn off your devices after dinner or change your lighting settings to amber — Get better sleep. Sleep is when our bodies repair themselves. — And finally nurture your relationships. People in healthy, positive relationships have been shown to live longer. Have healthy discussions with your partner and family. Don’t assume they know you love them, just say it.
Be sure to check out our new website www.GenesHealthfood. com. You can place your grocery, vitamin or even your lunch order right there on our website and arrange for either curbside or in-store pick up.
Bluegrass Dental Explains THE CONNECTION BETWEEN ORAL HEALTH AND OVERALL WELLNESS
When you don’t brush and floss your teeth daily, it leads to a build-up of plaque on the teeth. This can increase your risk for a heart attack or stroke. Cholesterol isn’t the only thing that blocks arteries. A study by the American Heart Foundation found that the bacteria in oral plaque can contribute to blocked arteries. Plaque gets into the bloodstream and can become lodged in an artery in the heart. This can lead to a heart attack or stroke.
HEART DISEASE: ENDOCARDITIS
When colonies of bacteria build up in the mouth, they attack the teeth and gums and can cause gingivitis (gum disease). Gingivitis causes gums to bleed. Once that happens, bacteria move into the bloodstream and can travel to other areas of the body. When a colony reaches the heart, it can lead to a heart condition called endocarditis — an infection of the inner lining of your heart chambers or valves.
DIABETES
Gum disease can also complicate diabetes. Periodontitis (inflammation of the gums) is a serious dental problem in which the gums become so inflamed that they start to pull away from the teeth and form gaps. These gaps can quickly become infected. For someone with diabetes, periodontitis makes it difficult for the body to properly absorb insulin medication that lowers blood sugar levels. In turn, persistent high blood sugar exacerbates infections in the mouth, which causes more inflammation. It’s a vicious cycle. For this reason, it is vital that diabetics maintain good dental health.
PNEUMONIA
Air flows through your mouth and into your lungs. If there is an unhealthy amount of bad bacteria in your mouth, this bacteria can easily find their way into your lungs and cause pneumonia or other respiratory problems. The elderly, in particular, should make sure that they continue to take care of their teeth, including dentures, as an illness like pneumonia can become life-threatening when it strikes an older person.
Our mouths are teeming with bacteria. This is normal and most are harmless. Daily brushing and flossing keep the levels of bacteria under control. When oral care is lacking, however, problems can occur. The bacteria in your mouth multiply and combine with the sugar in food to make acids. These acids attack the tooth causing cavities, gum disease, tooth decay, and periodontitis, which can lead to infections that spread to other parts of the body. Here are some of the health problems associated with poor oral health.
DENTAL PROBLEMS CAN AFFECT PREGNANCY
Pregnant women know to take prenatal vitamins, avoid certain foods, and go for regular check-ups. One thing they may not know is that dental health can also affect their pregnancy and unborn baby. In addition to visits to the gynaecologist, expectant mothers should also schedule a checkup with their dentist.
The increase in pregnancy hormones can worsen existing dental problems. What’s more alarming is that evidence shows that periodontitis puts babies at risk of being born prematurely or with low birth weight. Maintaining good dental health during pregnancy is an important step in protecting both you and your baby
It is important to make sure your general dentist is asking questions about your general overall health and linking the information to their findings in your mouth during their exam. Dentists many times can be the first line of defense to prevent bigger problems discussed above. At Bluegrass Dental, your overall health is just as important to us as your oral health. Live well, smile more.
&HEALTH wellness SPONSORED CONTENT Dermatology Center of Owensboro
Tips from DR. LESLIE MILLS
SUNSCREEN, SUNSCREEN, SUNSCREEN The foundation of healthy skin is sun protection, and what better way than with sunscreen! It will be your best defense against the signs of aging and skin cancer. I use a broad-spectrum mineral-based (zinc oxide and/or titanium dioxide) sunscreen, with an SPF of 30-60. As a bonus, tinted (contains iron oxide) sunscreens will help block visible light (blue light), protecting your skin from disorders of hyperpigmentation, such as melasma. And, re-apply every 2-3 hours while outdoors or near windows!
SAY NO TO TANNING! Not only will tanning increase your risk of non-melanoma skin cancers and melanoma, but it also accelerates the signs of aging, such as fine lines (wrinkles) and bruising from thinning of the skin.
DRY SKIN IS ITCHY SKIN, AND THE MORE YOU SCRATCH, THE MORE YOU’LL ITCH A gentle fragrance-free moisturizing cream, containing ceramides and hyaluronic acid, will strengthen and hydrate your skin. Be sure to moisturize after showering and washing your hands!
THE BEST LONG-TERM ANTI-AGING TOPICAL PRODUCTS ON THE MARKET, ASIDE FROM SUNSCREEN, ARE RETINOIDS Retinoids will improve the texture of your skin, including fine lines, sun spots, melasma, post-inflammatory hyperpigmentation (dark spots), acne scars, and they have even been shown to help reduce precancerous lesions, and therefore, skin cancers!
QUICK TIPS — Chemical peels are great for melasma (dark patches on the face) and sun spots! — Microdermabrasion enhances your complexion and “glow” without any downtime or pain. — Microneedling improves acne scars, fine lines, and even minimizes the size of your pores. — The best time to start neuromodulators (Botox) is before you have wrinkles. Prevention is key, but it’s never too late!
Talk to your dermatologist to find out which services and topical retinoid is right for you!
Premier Medical Group, PSC
WELLNESS TIP:
RISK FACTORS FOR PREDIABETES AND TYPE 2 DIABETES • Are overweight • Are over 45 years old • Exercise less than 3 times a week • Have an immediate family member with Type 2 Diabetes • Are Black, Hispanic/Latino • Have high blood pressure • Have low HDL cholesterol and/or high triglycerides • Had diabetes during pregnancy • Delivered a full-term baby that weighed more than 8 pounds
Only your healthcare provider can tell you if you have diabetes or prediabetes. You can have prediabetes and have no clear symptoms until serious health problems such as Type 2 Diabetes show up. If you have any risk factors, schedule an appointment with your primary care provider to discuss diagnosis and treatment.
Super Foods for a Nutritious Diet
The health community has long praised the benefits of vitamins and nutrients derived from natural sources. For those looking to improve their health or take preventative measures, these 10 natural super foods can be incorporated into your daily diet to help support your health:
GREEN TEA – Armed with a special type of antioxidants called polyphenols, green tea can decrease plaque formed in the arteries and can fight prostate cancer.
ROSEMARY – Studies have shown this powerful spice can reduce the risk of stroke, as well as protect against Alzheimer’s disease.
ALMONDS – Full of plant sterols and amino acids, almonds can help lower high cholesterol and promote muscle growth. These handheld treats are also rich in vitamin E, which can protect skin from sun damage.
FATTY FISH – Rich in omega-3 fatty acids, fatty fish such as salmon, flounder and sardines can lower the risk of heart disease.
BANANAS – This easy, portable snack is loaded with essential potassium, which regulates the nervous system. Bananas also offer loads of vitamin B-6, which aids immunity and metabolism.
WHOLE GRAINS – These powerful body defenders have been known to boost immunity, protect against various cancers and reduce cholesterol.
EGGS – These energy-packed breakfast favorites contain a special type of protein that helps build muscle strength more than other proteins. When compared to other breakfast foods, eggs can also keep you feeling fuller longer with fewer calories and fat.
SPINACH – Chock-full of magnesium, potassium and various vitamins and nutrients, spinach can prevent clogged arteries and protect against prostate and colon cancers.
SOY – This protein-packed food contains isoflavones, which can aid in treatment and prevention of prostate cancer. Also, research from the Food and Drug Administration shows that 25 grams per day can help lessen the risk of heart disease.
DARK CHOCOLATE – Satisfy your sweet tooth and improve blood flow to the brain at the same time. Dark chocolate can also lower blood pressure and increase skin’s resistance to UV rays.
Take Steps Toward a Healthier Lifestyle
There isn’t a better time than now to start getting fit with health information and products so easily accessible. Simply incorporate the basics into your daily routine – good nutrition, adequate exercise and a daily supplement – and start down the path toward better health.
PLAN A NUTRITIOUS DIET
The Dietary Guidelines for Americans describes a healthy diet as one that emphasizes fruits, vegetables, lean meats, poultry, fish, beans, eggs, nuts, whole grains and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt and added sugar.
Warm weather makes fresh produce more easily accessible. Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. At every meal, make sure half your plate is made up of fruit and vegetable servings.
One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal or barley. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
The remaining one-fourth of your plate should be lean or low-fat cuts of meat, plant-based protein or seafood.
GET REGULAR EXERCISE
The Department of Health and Human Services recommends an adequate amount of exercise every day. This guide can point to the right amount of exercise to add to your schedule:
Get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over several days.
Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories – even at rest.
It’s important to keep in mind that when people are active, they produce more free radicals. The antioxidants found in supplements can help buffer the negative effects of the workout.
Improving your diet, exercising regularly, taking a daily supplement and getting enough restorative sleep are all important steps to overall wellness. Work to incorporate each step into your daily routine until you reach your goal of good health.
Dr. Artis Truett, III continues to grow his practice and treat the dermatology needs of the people of Owensboro.
Dr. Truett recently celebrated his 25th year of service with Owensboro Dermatology. The Georgia native relocated here with his wife Allison, who was from Owensboro, in 1996 to join forces with Dr. Michael Crowe, who formed the clinic in 1993.
The Truetts met in Nashville when Allison was attending graduate school and Artis was completing his residency and conducting research for Vanderbilt University. After the birth of their first child, Artis decided it was time to end his tenure as an adjunct clinical instructor at Vanderbilt and enter the realm of private practice.
Truett completed his undergraduate studies at the Georgia Institute of Technology before attending medical school at Duke University. He takes great pride in calling Owensboro home and values the many relationships he’s formed through his practice and in the community.
“This city is great because it’s a good size that offers several amenities for people and families,” he said. “It’s also small enough that I’ll see familiar faces and my patients when I go out. I’ve gotten to know a lot of people. I’ve seen patients as kids grow up to have their own kids. It’s been a great experience.”
Truett specializes in skin cancer treatment and psoriasis, spearheading several clinical trials over the past 20 years. Serving as an investigator for those clinical trials afforded him opportunities to offer his patients several new medicines before they were available to the public.
While he does have aspirations to start slowing down soon, the clinic itself is experiencing exponential growth. They most recently added an office in Newburgh to go along with their Owensboro and Henderson offices.
Bowling Green native Dr. Brett Austin will join the office in August. Austin attended Western Kentucky University before completing medical school at the University of Kentucky.
Truett added that the entire organization operates much like a family, citing longevity amongst employees as a contributing factor to their continued success.
Owensboro Dermatology is not associated with the Owensboro Health system. Scott Sims, Director of Marketing and Public Relations at Owensboro Dermatology, wishes to reiterate to the public that they remain fully operational.
CELEBRATE SUMMER WITH WELLNESS-BOOSTING PRODUCE
This summer, many Americans will don their favorite red, white and blue attire for patriotic celebrations. Do you know what else comes in red, white and blue? An assortment of fruits and vegetables—many of which are at their peak this time of year!
Studies show that fruits and vegetables play a role in reducing the risk of chronic diseases such as heart disease, stroke, type 2 diabetes and some types of cancer. The phytochemicals found in plants are naturally occurring substances that have protective or disease-preventing properties. Some are even responsible for a plant’s color.
Adding an assortment of different colored fruits and vegetables to your diet is an excellent goal since each color group boasts its unique health benefits.
Red fruits and vegetables get their color from naturally occurring pigments, like lycopene and anthocyanins. For example, lycopene, found in tomatoes and watermelon, has been shown to help decrease the risk of certain types of cancer, especially prostate cancer.
Strawberries and raspberries are just two of the fruits containing anthocyanins, which act as powerful antioxidants protecting cells from damage and possibly promoting heart health. Other examples from the red group include red apples, cherries, cranberries, pomegranates, red peppers, red onion, radishes, beets, pink grapefruit, red potatoes and rhubarb.
White foods, namely potatoes, have gotten a bad rap over the years. But don’t discount the powerful health benefits that white fruits and vegetables have to offer. White plant pigments (known as anthoxanthins) give white fruits and vegetables their hue. Produce from the white group may help lower blood pressure, cholesterol and could help reduce the risk of stomach cancer.
Additionally, some of the members of the white group contain potassium, a mineral that is essential for the body to work correctly. Bananas and potatoes are two “white” foods rich in potassium. Other foods from the white group include cauliflower, garlic, turnips, mushrooms, jicama, parsnips, onions, ginger, pears, shallots, coconut and white corn.
Finally, the blue/purple group of fruits and vegetables has remarkable health benefits. Blueberries, grapes and raisins contain potent antioxidants that protect cells from damage and lower the risk of stroke, cancer and heart disease. Blueberries can aid in healthy aging and improved memory. Other blue/purple fruits and vegetables include blackberries, cabbage, eggplant, figs, currants, plums and prunes.
If you’re not sure how to add a wider variety of fruits and vegetables into your regular meals, consider tossing some extra veggies into your favorite casserole or on a homemade pizza. Add fruit to salads, cereal or eat it for dessert. Try a smoothie made with fruits and vegetables for breakfast or a snack, and always keep cleaned produce in your refrigerator so that you can grab some anytime. When in doubt, try a new recipe to mix things up!
RECIPE
FRESH TOMATO CORN SALAD
INGREDIENTS:
2 cups halved cherry tomatoes
2 cucumbers diced
3 chopped green onions 4 cups corn (about 9 ears) ¼ cup balsamic vinegar 1 teaspoon dry basil or 2 tablespoons fresh minced basil
½ teaspoon salt ½ teaspoon pepper 2 tablespoons olive oil 2 tablespoons garlic powder or 3 garlic cloves minced 1 tablespoon Dijon mustard
Directions:
1. Cook corn on the cob. Cool and slice from the cob.
2. Add all ingredients to a large bowl and stir well.
3. Chill before serving.
Serves 8, serving size about 1 cup Nutrition facts: 139 calories, 4 g total fat, 0 mg cholesterol, 158 mg sodium, 378 mg potassium, 24 g total carbohydrate, 2 g dietary fiber, 3 g proteinNeed guidance about eating healthier? Outpatient nutrition services at the Owensboro Health Healthpark has a team of registered dietitians who offer nutrition and weight management for individuals. For more information, call 270-688-4804.
RESTAURANT SPOTLIGHT: WHEATGRASS JUICE BAR p. 76 → FLAVOR
