What’s for Breakfast?

Why Is Breakfast so Important? by Carolyn Burris What’s for breakfast? Coffee? Or did you skip? Do you hardly glance at the kitchen most mornings? Are you rushing out the door before a day packed with work, school and family activities? If you eat breakfast, is it healthy or a convenient fast food? Despite the healthful benefits, breakfast may be the meal that is most often neglected or skipped. Eating breakfast not only helps in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day, according to the nutrition experts at the American Dietetic Association. Breakfast is the first opportunity the body has to refuel its blood glucose levels, also known as blood sugar, after eight to 12 hours without a meal or snack. Glucose is your body’s source of energy and is essential for the brain. Blood glucose also helps fuel the muscles needed for physical activity during the day. Unfortunately, some people skip breakfast in an attempt to lose weight, but this habit is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast compared to thinner people. According to research, skipping meals, especially breakfast, increases the likelihood of making weight control more difficult. Those who skip breakfast tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people also tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories with smaller, more frequent meals. Breakfast is a very valuable time to prepare for your day. And don’t forget that breakfast jumpstarts your metabolism, the body’s calorie-burning mechanism. While you are sleeping, your metabolism slows down to a lowered resting pace. And it doesn’t kick into high gear again – burning fuel or calories at a faster rate – until you wake up and feed it in the morning. Breakfast, then, is the the energy boost that powers your day. What then would be considered a healthy breakfast? Here are some suggestions and a quick berry smoothie recipe to start your day! Ready-to-eat whole-grain cereal topped with fresh fruit and a cup of yogurt Vegetable omelet with a bran muffin and fruit juice (apple, orange, cranberry etc.) Hot cereal (oatmeal, rice) topped with cinnamon and fresh fruit Almond or peanut butter on toast or whole grain bagel with fruit and low-fat milk (or almond, rice, soy, etc.) Whole-grain waffles or pancakes topped with applesauce, peanut or almond butter Nitrite-free turkey bacon, sliced oranges with toast and low-fat yogurt Breakfast smoothie using fruit, yogurt, milk, nuts, etc. High Energy Breakfast Shake A quick-and-easy, nutritious and delicious way to start your day! Prep and Cook Time: 5 minutes Ingredients 1 medium banana 1/2 – 3/4 cup whole strawberries (or other berries) 1 – 1/2 cup low-fat milk (or almond, coconut, rice milk, etc.) 2 1/2 TBS almond butter 2 TBS ground flaxseeds 1 1/2 TBS blackstrap molasses or honey (can use stevia or xylitol equivalent) Note: You can also add extra protein such as whey, rice, pea or hemp. Directions Blend all ingredients until smooth. Serves 2. This Nutrition Update is brought to you by Seasons. 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 » 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!

 

Pumpkins: More Than Just Fall Decorations

 

Pumpkins: More Than Just Fall Decorations by Carolyn Burris Fall brings an abundance of gourds and flavorful crop. Pumpkin is one of the many colorful vegetables that is plentiful this time of year. Not only is pumpkin a good source of fiber, but the color is a great indication that it is rich in beta-carotene. Beta-carotene is an antioxidant that is converted to vitamin A in the body. This important vitamin has many functions including reducing the risk of cancer and heart disease. The flesh is not the only part you can eat and receive health benefits. Don’t forget about the seeds. The many minerals in pumpkin seeds contain agents that fight against aging, osteoporosis and prostate cancer. This recipe has quickly become one of the favorites in my house! It is extremely filling and offers up lots of vitamins and minerals. Try it for breakfast! Pumpkin Flax Smoothie Ingredients : 2 frozen bananas 1/3 cup 1-2 % milk 6-8 oz plain Greek Yogurt 1/2 teaspoon salt 1/2 cup Pumpkin Puree 2 Tbsp Agave Nectar or Raw Honey 4 Tbsp Coconut Oil 4 Tbsp Ground Flax seed- optional 2 tsp Cinnamon 1 tsp ground Ginger This Nutrition Update is brought to you by Seasons. 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.

Falling for Fall Fruits and Vegetables

As we move into the fall season with its beautiful colors, we are reminded also of the vibrant colors in our fall fruits and vegetables that are packed with vital nutrients, preparing us for the colder weather ahead. From September to November, the autumn harvest brings a variety of healthful and delicious produce, from broccoli, pumpkins, and sweet potatoes to apples, grapes, and pomegranates.

According to a recent survey by the Centers for Disease Control and Prevention, Americans do not eat enough fruits and vegetables. Three of every four Americans are failing to eat vegetables at least three times daily, and two out of every three are failing to eat two fruits daily. According to the government health guidelines, the majority of people should be eating at least 2.5 to 3 cups of vegetables daily and 2 cups of fruit a day. What a wonderful time of year to challenge yourself to increase these nutrient dense rich foods!

To get the best of what fall has to offer, be aware of what is in season around you. Also, do not
be afraid to try something new such as leeks, brussel sprouts or figs. Also, fruits such as
cranberries, apples, and kiwis are not only tasty but are also rich in essential vitamins, minerals and antioxidants such as vitamin C, potassium, quercetin and flavanoids. Antioxidants boost
immunity, slow aging, and may help fight cancer.

For the fall veggies, the cruciferous family which includes cabbage, rutabaga, and cauliflower, offer a compound known as glucosinolates, which also may have cancer- fighting abilities. And what about the pumpkin with its typically vibrant orange color. Pumpkins are extremely rich in vital anti-oxidants and vitamins. This simple low cost backyard vegetable has minimal calories yet packed with vitamin A and flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. Health benefits would include promoting good eyesight, increased dietary fiber, and an improved immune function to name a few. Don’t forget to eat the pumpkin seeds which are a good source of alpha-linolenic acid, an omega-3 fatty acid that may help those with inflammation, heart disease, high blood pressure, or high cholesterol.

Fall is a bountiful time of year. So let’s get on board to healthy eating and enjoy a variety of fall fruits and vegetables. Here is a fun fall recipe using pumpkin and apples!

Pumpkin Apple Pancakes with Apple Cinnamon Syrup
Yield: 10 pancakes

For the pancakes:

• 1 cup pumpkin puree
• 1 apple, peeled and cut in very small pieces
• 1 1/3 cup organic flour (can use wheat, but also oat, millet, or rice for gluten allergies)
• 2 teaspoons baking powder
• 1/2-1 teaspoon cinnamon
• 1/2 teaspoon ground cloves (optional)
• 1/2 teaspoon pumpkin pie spices
• pinch salt
• 1 cup organic milk (can use a non dairy choice such as almond, coconut, or rice)
• 2 tablespoons maple syrup, honey, or agave syrup (can use stevia or xylitol equivalent)
• 1/2 teaspoon vanilla

For the syrup:

• 1 cup apple cider or apple juice preferably organic
• 1 tablespoon organic sugar (or agave, honey or stevia/xylitol equivalent)
• 1 teaspoon cinnamon powder
• 2-3 sticks cinnamon bark

Directions:

1. In a large bowl, place the flour, baking powder, spices and salt.
 In a second bowl, place the pureed pumpkin, the sweetener, vanilla, and milk.
2. Peel the apple and cut it in small pieces directly into the pumpkin milk mixture.
3. Meanwhile, place the ingredients for the syrup in a small sauce pan and cook down until it has the consistency of syrup.
4. When ready to make the pancakes, pour the pumpkin-apple mixture into the bowl with the dry ingredients and mix well with a spoon. 
Heat a frying pan or griddle and spray with a bit of oil.
 When the pan is hot pour a spoonful of batter for each pancake.
 When bubbles appear on the top, it is ready to flip.
 Serve with the cinnamon apple syrup, maple syrup, honey or sprinkled stevia or xylitol.

Reflections from Nan: Detox For Better Health

“I feel stupid, fat, and tired,” is a recurring theme with many of our new patients at Seasons. Many factors play a role in this syndrome.

One common but overlooked contributor is environmental toxins. A new study by the Environmental Working Group (ewg.org) found over 48 toxic chemicals in women’s blood and urine. Besides toxic metals, chemicals such as pesticides, BPA, phthalates, etc. were discovered in large amounts.

Some of the many consequences of this exposure include hormonal disregulation, miscarriages, diabetes, slower metabolism, and increased cancer rates.

At Seasons, we can identify the toxins and help your body become well again. Give your body some extra TLC this summer by detoxing – it’s much better than fad diets and medications for symptoms!

 

Bamboo & Rattan Massage Now Offered at Seasons!

For centuries bamboo has been an essential part of everyday life throughout all of South East Asia. No one knows when the first use of bamboo tools were used to help tired muscles, but it was only natural that they would create massage tools our of the material that was abundant and signified luck, longevity, friendship, peace and harmony.

Bamboo and Rattan Massage Tools
Bamboo Massage uses a special set of beautifully crafted bamboo and rattan tools. They are natural with their coloration and texture so no two sets are exactly the same. The smooth surface of the bamboo feels good on the body of the client as well as in the hands of the therapist. It is not a rare occurrence for the client to mention they cannot tell the difference between the hands of the therapist and the bamboo tools.

 

Nibble on This | March

by Carolyn Burris  March is National Nutrition Month! This year for National Nutrition Month the American Dietetic Association is promoting “Eat Right With Color”. Scientists have discovered major health benefits packed in the color of fruits and vegetables. The powerhouse chemicals responsible for this are called phytonutrients. Phytonutrients are what put the brightness in tomatoes and strawberries and the brilliant color in oranges, carrots and kiwi. Because of the amount of phytonutrients in colorful food, consumers can enjoy health benefits such as: Reducing the risk of heart disease Reducing the risk of prostate cancer and other types of cancer Prevent aging by fighting against memory loss So remember when you are at the grocery store, the more color, the better! Avocado Tacos Ingredients : 1 ripe avocado, peeled and seeded 1 medium onion, julienne 2 large green peppers, julienne 2 large red peppers, julienne 1 cup fresh cilantro, finely chopped 1-1/2 cups fresh tomato salsa (see below) 12 whole wheat flour tortillas Fresh Tomato Salsa 1 cup diced tomatoes 1/3 cup diced onions 1/2 clove garlic, minced 2 tsp cilantro 1/3 tsp chopped jalapeño peppers 1/2 tsp lime juice pinch of cumin Preparation: Prepare salsa as listed below. Heat oil in skillet. Lightly sauté onion and green and red peppers. Cut avocado into 12 slices. Warm tortillas in oven and fill with peppers, onions, avocado slices and salsa. Fold tortillas and serve. Fresh Tomato Salsa: Mix together all ingredients and refrigerate in advance.

Sweat Yourself to Better Health in our Infrared Sauna

What is an Infrared Sauna?

Infrared Light

Infrared light is the natural radiant heat emitted by the sun. It is 100% safe and even used to warm premature babies. Picture yourself feeling the sun’s rays on a warm day. That is what it is like to be in a Sunlighten Sauna. This comforting heat warms you from the inside, for a deep and detoxifying sweat.

Sunlighten vs. Traditional Saunas
Sunlighten Saunas use infrared heat rays instead of steam, as is used in traditional saunas. Infrared gently heats the body from within instead of heating the air. It has the ability to penetrate the surface of the skin, which gives your body overall radiant warmth. Traditional heaters only heat the air, which can become extremely hot and uncomfortable in which to breathe.

Carbon vs. Ceramic Heaters
Sunlighten’s carbon-based heating technologies emit more infrared energy at a lower surface temperature. This leads to pain relief, better circulation and more effective detoxification, among several other benefits.

Carbon Surround, Solocarbon® and Solocarbon® Custom Spectrum
While Carbon Surround is the best infrared therapy in its class, Solocarbon® is the most advanced and beneficial technology available. In fact, Solocarbon has been clinically shown to raise core body temperature nearly 3o in a 30 min. session. This is important, because raising core body temperature is the catalyst for nearly all of the health benefits associated with infrared therapy. With the introduction of Solocarbon® Custom Spectrum, Sunlighten now offers a heating technology capable of delivering near, mid and far infrared to more precisely target a myriad of personalized health concerns.

What are the benefits of an Infrared Sauna?

Detoxification
Sweating is the body’s safe and natural way to heal, stay healthy and detoxify. In a Sunlighten Sauna, the average person sweats out 20% toxins and 80% water, while in a conventional sauna, the average person only sweats out 3% toxins and 97% water.

Weight Loss
Studies have shown a 30 minute infrared sauna session can burn upwards of 600 calories. As the body works to cool itself while using an infrared sauna, there is a substantial increase in heart rate, cardiac output and metabolic rate.

Relaxation
Sunlighten saunas deliver the ultimate experience in relaxation. With the most therapeutic infrared heat found in Solocarbon® heating technology, our saunas are guaranteed to help you relax in comfort with an invigorating sweat that will have you feeling stress-free with each session.

Pain Relief
Clinical research on pain has shown evidence of heat responsive pain or HRP, which encompasses several common pain conditions that can be specifically treated with the use of our infrared heat therapy.

Blood Pressure Reduction
Sunlighten’s Solocarbon® heaters were shown in a clinical study by the University of Missouri Kansas City in 2005 to lower blood pressure from a 30 minute infrared sauna session three times per week.

To learn more about the Sunlighten Infrared Saunas, visit their website: www.sunlighten.com or stop by our office in Farragut at 10607 Deerbrook Drive. Pricing begins at $15 per session, call 865.675.9355 to schedule your sauna appointment today!

Refer a friend and earn a $100 Seasons Priority Card!

At Seasons of Farragut, there is nothing that makes us more excited than seeing the lives of our patients changed for the better. The stories of your lives inspire us. You are sleeping better, losing unwanted pounds, and enjoying life with more energy than you’ve had in years.

Your enthusiasm about the Seasons approach to wellness is infectious and appreciated. And to show you how thankful we are when you share your wellness journey with friends, we are pleased to offer you the Seasons Referral Opportunity.

For every new medical client that you refer Seasons, you will receive a $100 Seasons Priority Card. It’s just our way of saying thank you for sharing your story with others.

So how will you use your $100 Seasons Priority Card? You can us it towards your own medical services or even in our medi-spa. To learn more about our spa services, visit our spa on our website at www.seasonswellness.com/spa.

In addition, you will be entered into a drawing to win a Wellness Escape to a surprise destination! You’ll receive one entry for each referral. So, the more referrals in 2011, the more chances you have to win!

Guidelines:

• Wellness Escape Bonus begins March 15, 2011 and is not retroactive. One entry per referral, so the more referrals, the better your chances to win.
• Referral appointments must be scheduled and fulfilled by January 13, 2012.
• The Wellness Escape Bonus expires December 31, 2011. Drawing and winner announced January 16, 2012.
• Referral awards will be determined based on new patient comments when entering Seasons practice, or by registering your referral at newreferral@seasonsfarragut.com.
• Ask our staff for more details!

 

 

Nibble on This | February

by Carolyn Burris  Valentine’s Day and American Heart Month make February a month to celebrate sweethearts. What a perfect time to show your loved one how much you care by preparing a meal with heart-healthy superfoods such as omega-3 fatty acids and fresh vegetables. Adding superfoods to your daily diet has the ability to decrease the risk of cancer, improve heart function, and fight infection. Make heart healthy dishes for you and your sweetheart and you will be doing your part for a healthier heart! Examples of superfoods: Beans • Blueberries • Broccoli • Oats • Oranges • Pumpkin • Salmon • Soy • Spinach • Tea (green or black) • Tomatoes • Turkey • Walnuts • Yogurt Baked Grouper with Chunky Tomato Sauce Ingredients : 3 1/2 cups chopped seeded tomato (about 4 medium) 1/4 cup chopped green onions 1/4 cup dry white wine 1 tablespoon chopped fresh basil 1 teaspoon capers 1 teaspoon bottled minced garlic 1 teaspoon fresh lemon juice 1/2 teaspoon salt 1/4 teaspoon crushed red pepper 1/4 teaspoon black pepper 2 teaspoons olive oil 4 (6-ounce) grouper fillets Preparation: Preheat oven to 425°. Combine first 10 ingredients in a medium bowl. Heat oil in a large heavy skillet over high heat. Place fish, skin sides up, in pan; cook 2 minutes. Turn fish over; top with tomato mixture. Bring to a boil. Place pan in oven; bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.

Wrinkles and Hearts

“If wrinkles must be written on our brows, let them not be written upon the heart. The spirit should never grow old.” — James A. Garfield, 20th President of the United States.

I read that quote by President Garfield the other day and it occurred to me how important his statement was in my practice of medicine. What causes wrinkles? What causes the spirit to grow old? What can damage the heart? The answer is stress. Stress is not something that just exists. Stress is not just a term used to describe forces applied as in engineering. Stress is real and it affects our hearts. Stress kills.

What impact does stress have on the health of our heart?

• 43% of all adults suffer stress related adverse health effects.
• 75-90% of all visits to primary care physicians are stress-related.
• Stress is directly linked to heart disease according to a new study from University College London.

The interesting thing about stress? It’s not just external. Stress is both external and internal. There is stress of day-to-day life. And then there is the silent physiologic stress. The internal stress occurs in the form of obesity, food sensitivity, and inflammation to name a few.

How is stress affecting you? Ask your heart. Focus on keeping your heart healthy by limiting and relieving your stress this Valentine’s Day. While we can’t always eliminate the causes of stress in our life, we can control how we allow it to affect us!

My recommendations?

• Make good food choices to give your body the right kind of energy that lasts and helps you work and feel better.
• Get regular exercise. It boosts your metabolism, fights fatigue, and even elevates your mood helping you to cope with stress more effectively.
• Take time to meditate and pray.
• Take a break and relax whether it’s a soak in the tub or a good book.

Take care of your heart. That’s the best gift you can give those you love!

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• Marcia G. Yerman: A New Recipe for Heart Health (huffingtonpost.com)
• Bill Clinton says lack of sleep added to heart problem (ctv.ca)
• Easy Tips for Reducing Stress (dirjournal.com)
• Stress `can cause heart damage’ (telegraph.co.uk)
• Spirituality and Prayer Relieve Stress (psychcentral.com)
• Study: Low levels of vitamin D linked to higher rates of asthma in African-American kids (scienceblog.com)
• Stereotypes About Old Age Can Affect Health (patspapers.com)
• Is the fat acceptance movement bad for our health? (cnn.com)
• Stress `can cause heart damage’ (telegraph.co.uk)

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