Here’s To A Healthy 2013: Simple and Practical Tips To Improving Your Health

by Carolyn Burris

MS, Nutrition Counselor at

Seasons of Farragut

After the holidays, most of us like to start anew by establishing health and wellness goals for the New Year. A few important questions to answer after you’ve established your goals are:

• Are you willing to make the changes permanent?
• What are your stumbling blocks for being healthy?

Here are six effective ways to improve your health using simple and practical steps with an integrative emphasis.

Hold yourself accountable.

Keeping track of what you put in your mouth really works! By doing this you become acutely aware of what and how much you are really eating. Calories do add up. And carbohydrate, fat, and protein-rich foods need to be in a high nutrient dense category.

Eat raw food.

Many studies show that raw vegetables and fresh fruits offer the highest blood levels of cancer-protective nutrients and the most protection against cancer of any other foods. Cooking vegetables reduces their protective effects. Fat sources coming from raw nuts and seeds instead of oil will also enhance your health because they contain phytosterols and other natural substance that lower cholesterol. Another study showed that as the amount of raw fruits and vegetables are increased in a person’s diet, weight loss increased and blood pressure decreased in an effortless way. And as I’ve mentioned before, choose organic and non-GMO foods when meal planning.

Find a partner in wellness.

Make sure your health professionals are truly invested in your healthcare. Here at Seasons we strive to work with you to improve your health, not just maintain the status quo. As a functional medicine practice, we seek to identify and address the root causes of disease rather than just treating symptoms. Our patients leave with a healthy living plan designed to restore the body to optimal function.

Take a sugar break.

Remove certain common foods that you typically consume and see if your health and weight status improve. I would suggest removing sugar, artificial sweeteners sucralose and aspartame, dairy, and gluten for at least a 6-week period and keep a health journal which would track your weight, energy level and overall health. There is compelling evidence that these foods/substances can cause various health problems and potentially need to be removed from our diets forever.

Don’t skip meals!

Eating regularly, starting with breakfast, breaks your fast and jump starts your body’s metabolism. Drinking at least 8-10 cups of filtered water per day will also rev up your metabolism.

Be good to your body,

and it will be good to you.

From what I have observed and read, in traditional medicine there is an ingrained mindset that diet does not significantly help your medical concerns and that medication and surgery are advocated to be a “better” choice. Folks, the truth is in the literature and research. What you eat significantly affects your health! Make healthy choices.

It is my hope that these suggestions encourage you to make permanent changes in your diet and overall health. Here is a healthy Fresh Greens Salad with Avocado-Tomato dressing recipe to kickstart 2013! Happy eating!

Happy eating!

Fresh Greens Salad with Avocado-Tomato Dressing

Fresh Greens Salad

Ingredients

• 4-6 cups fresh greens (spinach, romaine, green/red lettuce, etc.; organic preferred)
• 1 cup canned chickpeas, rinsed and drained
• 1 cup chopped carrots
• 1 cup chopped sugar snap peas
• 1 cup chopped tomatoes
• 1 cup chopped cucumber/zucchini/squash (any or all will work)
• ½ cup chopped green onions, including the greens
• 2 tablespoons raw sunflower or pumpkin seeds

Directions

1. Place greens, chickpeas, carrots, sugar snap peas, tomatoes, cucumber/zucchini/squash and green onions in a large bowl.
2. Sprinkle with pumpkin or sunflower seeds and toss gently with dressing. Remember, organic choices are optimal.

Avocado-Tomato Dressing

Ingredients

• 1 medium avocado, pitted
• 1 cup chopped tomatoes, unpeeled, unseeded
• 2 tablespoons extra-virgin olive oil
• 1 – 2 cloves garlic, minced
• 2 tablespoons chopped fresh parsley or 1 1/2 teaspoons dried parsley
• 1 tablespoon chopped fresh basil or 1 teaspoon dried basil
• ¼ teaspoon pepper
• ¼ teaspoon salt (whole mineral salt)
• Add more seasonings to spice it up as desired.

Directions

1. Cut avocado in half and remove the seed.
2. Use a large spoon to scoop out the flesh.
3. Place avocado and remaining ingredients in a blender and blend until smooth.
4. Add water to desired consistency

4 Foods That Build
The Immune System

by Carolyn Burris

MS, Nutrition Counselor at

Seasons of Farragut

Early fall has come with cooler temperatures that challenge our adjusting immune system. What can we do to build our health and keep our immune system hardier through the fall and winter?

Your immune system combats viruses, infections and disease. It is also responsible for destroying cells within your body when they become cancerous. Numerous factors affect your immune system, including lifestyle habits, environment, diet, age, stress and genetics.

Studies have established that one of the most important factors in supporting and strengthening a healthy immune system is good nutrition. Healthy eating can help keep your immune system poised to function properly. Poor nutrition results in more infections, slow healing from injury and infections, and increased susceptibility to symptoms and complications. Strengthen your immune system with these foods.

1. Superfoods.

Some foods have been coined “superfoods” because of their high nutrient content, antioxidant content, protein levels, essential fatty acids, and fiber. These foods have potent immune system-strengthening perks and may also reduce the effects of medical conditions. Incorporate a variety of superfoods into your diet such as blueberries, avocados, spinach, and kale.

2. Antioxidants.

Many of the richest sources of antioxidants are found in fruits and vegetables. The antioxidants vitamin A and vitamin C help give fruits and vegetables their color and provide potent virus and harmful bacteria combating benefits. According to Dr. George L. Blackburn, associate director of the division of nutrition at Harvard Medical School, you need at least 5 – 9 fruit and/or vegetable servings daily, and these foods should fill at least two-thirds of your plate. The varieties that are high in vitamin A, C and other immune-fighting nutrients include leafy greens, mushrooms, bell peppers, broccoli, brussels sprouts, carrots, tomatoes, berries, asparagus, papaya, winter squash, oranges, and mangoes.

3. Protein.

Protein is also an essential nutrient for a healthy immune system. Research studies show that deficiency of high-quality protein can result in depletion of immune cells, inability of the body to make antibodies, and other immune-related issues. High quality protein, such as eggs, seafood, wild game and organic, free-range poultry and meats provide significant amounts of protein and nutrients like iron, B vitamins, and zinc. Low zinc intake has also been associated with increased risk for infections, such as pneumonia, in people with compromised immune systems.

Fatty fish such as salmon, mackerel, tuna, cod and halibut provide additional benefits of omega-3 fatty acids which helps reduce inflammation triggered by infection, injury, and disease. Other omega-3 rich food sources include flaxseeds, chia seeds, walnuts and leafy green vegetables such as spinach and kale. Also, consider eating dried beans and peas for their immune-boosting protein and fiber rich content.

4. Whole grains.

Whole grains also provide a variety of vitamins, minerals, and fiber that contribute to immune system function. Examples of whole grains include organic forms of oats, spelt, brown rice, wild rice, and popcorn. Whole grains also provide vitamin E which is an antioxidant recommended by the ADA for the immune system.

Commit to healthy eating and take care of your body. Maintaining your immune system’s ability to fight is like maintaining a car – it needs the proper fuel! Here is a recipe packed with immune fighting nutrition!

Healthy Glazed Honey Mustard Salmon with Lentils and Kale

Serves: 4

Hands-on time: 15 minutes

Total time: 45 minutes

Ingredients

• 1 cup brown lentils, picked over and rinsed
• 8 oz kale, chopped (about 8 packed cups)
• 4 6-oz wild-caught salmon fillets
• 1 tbsp raw honey
• 2 tbsp Dijon mustard
• ½ teaspoon garlic powder
• Ground black pepper and sea salt, to taste
• Olive oil

Directions

1. Preheat oven to 450°F.
2. In a large saucepan over high heat, bring 4 cups water to a boil. Add lentils and kale. Cover and simmer over medium-low heat for 25 minutes, stirring occasionally. Remove lid and simmer 5 to 10 minutes more or until lentils and kale are tender. Season with salt and pepper, to taste
3. Meanwhile, place salmon fillets in a baking pan and brush with olive oil. Season salmon with garlic powder, salt and pepper, to taste. Bake for 12 minutes.
4. In a small bowl, stir together honey and mustard. When salmon is ready, remove fillets from oven and coat thoroughly with honey-mustard glaze. Return to oven and bake 10 to 15 minutes more or until cooked through.
5. Divide lentil mixture among 4 plates. Top each with a salmon fillet and serve immediately.

This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at seasonswellness.com.

For a personalized nutrition consultation with Carolyn Burris, call Seasons at
865-675-WELL (9355) to schedule an appointment.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.

NIBBLE ON THIS ARCHIVES

» 10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water

» The Truth About Buying Organic: Is It Worth The Extra Cost?

» The Amazing Chia Seed!

» Nuts over Walnuts!

» Get Your Plate in Shape!

» What’s for Breakfast ?

» Fresh Winter Produce

» Healthy Holiday Desserts!

» Staying on the Health Track through the Holidays

» Pumpkins: More Than Just Fall Decorations

» Gluten-Free Can Be Healthy and Tasty!

10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water

by Carolyn Burris

MS, Nutrition Counselor

Many scientists recognize that water has a major role for life on earth. All living things, including people, depend on water more than any other substance to stay healthy. In fact, a human body can last 7 – 8 weeks or more without food but only 8 – 14 days without water.

The amount of water we drink greatly impacts the nutrient requirements for the body. Why? Our bodies are approximately 60% water by weight, 50% for women, and most nutrients move through the body in water. Water makes up about 85 percent of our brain, 80 percent of our blood, and close to 70 percent of our lean muscle. Water is also very important in the elimination of toxins by urine and perspiration. There isn’t a single bodily function – seeing, hearing, thinking, exercising, singing and even laughing – that does not rely on water.

The average person loses approximately 10 cups of fluid per day through excretion of wastes, perspiration and exhaled air. To avoid dehydration, we need to replace the lost fluids, amounting to 8 – 10 cups per day. Tea, coffee, and alcohol are actually diuretics. Drinking these fluids can strip our bodies of water rather than satisfying our fluid requirements. This is why health professionals recommend water as the main source of hydration. Water doesn’t add extra calories and contains no sugar or caffeine as most soft drinks, mixed drinks, and other sweetened beverages do.

For children, water should be the primary source of hydration. A national survey conducted by Cornell Medical Center found that children who drank more than 12 fluid ounces of sweetened fruit juices a day are more prone to obesity and diminished growth.

Here are 10 ways to increase your daily water intake.

1. Introduce children to water or diluted juice as the optimal way to quench their thirst.
2. Limit consumption of soft drinks, juices, sports drinks, etc. to special occasions.
3. Substitute your customary tea, coffee or soft drinks for water.
4. Use a straw. Some people find it easier to drink more water this way
5. As soon as you wake up, drink a large cup of filtered water. It stimulates your BMR (Basal Metabolic Rate) and activates a more alert brain.
6. Drink water steadily throughout the day, especially if you exercise. Do not rely just on your thirst to be your guide.
7. Carry water with you when doing outdoor activities, especially in warmer months. Also, get in the habit of carrying a water bottle with you all the time.
8. Drink a bottle or large glass of water one hour before you eat. Limit your fluid drinking to 8 ounces at mealtime so it will not impair digestion.
9. Drink extra water if you consume coffee or tea to compensate for the diuretic effect.
10. Keep a “water intake” journal for motivation to maintain your fluid requirements. Try this iPhone app to keep track of your water intake »

Here is a recipe to quench your thirst in a healthy way! Enjoy!

Watermelon Cooler

Ingredients

• 3 cups cubed, seeded watermelon
• 1 1/2 cups water
• Juice from 2 – 3 limes
• Honey or stevia (to taste)

Directions

1. In a blender, puree the watermelon, then strain it through a fine sieve.
2. In a pitcher, mix the strained juice with water
3. Add lime juice and natural sweetener to taste.
4. Serve cold over ice.

Makes 2 – 3 servings.