Dr. Radio

 

 

Ok, so I LOVE listening to the dr. radio show on Sirius XM (channel 110).  They always have some of the nation’s top doctors on discussing all sorts of things, but especially coronavirus. 

 

One of the interesting things a top dr./microbiologist was talking about last night was the gut’s microbiome and how that might affect being prone to getting the covid virus.  (This is currently being studied, among a number of other things).

 

What is the gut’s microbiome you say?  It’s all that bacteria that you need in there to fight off viruses and infections, cancers, etc. 

 

I am in no way saying this is a cure, just want to make that clear.  But why not improve our gut function and microbiome now since it is beneficial anyway.

 

How to do this?  Pre- and probiotics can certainly help.  How?

·      Eating yogurt daily,

·      getting your whole grains in:

·      whole wheat

·      brown rice

·      barley,

·      oatmeal

·      quinoa

·      legumes (black beans, chick peas, lentils, garbanzos, pinto beans, etc)

 

Fermented food (prebiotics):

·      kimchi

·      sauerkraut

·      miso,

·      kefir

·      tempeh

·      asparagus

·      garlic

·      chicory

·      onion

·      bananas

 

So there you have it!  Start incorporating more of these foods into your diet, and be sure to eat a varied diet to get a bit of all nutrients and you will be off to a good start!

 

 

Serves 4

Prep: 5 mins.

Cook time: 20 minutes

 

1 15 oz. can enchilada sauce, divided

1 15 oz. can vegetarian refried bean with green chilies(if can’t find with the chilies it’s ok)

2 cups cooked brown rice

1 cup frozen fire roasted corn kernels (I have found great ones at Trader Joe’s fyi)

shredded sharp cheddar or Mexican cheese mix of your choice, if using (can use vegan or no cheese if vegan recipe)

8 flour tortillas

 

1.     Preheat the oven to 350 degrees

2.     Spread ½ cup of enchilada sauce in a baking dish

3.     In a mixing bowl, combine the refried beans, brown rice and corn

4.     Scoop a generous dollop of the mixture into 1 tortilla, add cheese if using,  and roll into a cylinder, folding the ends in as you go.  Place the tortilla into the baking dish, seam-side down.  Repeat with the remaining tortillas

5.     Pour the remaining enchilada sauce over the tortillas, and bake uncovered for 20 minutes.

 

 

Adapted from “The 5-Ingredient College Cookbook” which I highly recommend!

Healthy grilling ideas for July 4:

 

With July 4 upon us, here are some ideas for foods you can grill that taste great while keeping it healthy! 

Adapted From Scholastic Parent and Child Magazine

Makes 12 muffins

 

Ingredients: 

 

2 very ripe large bananas

1 cup whole wheat flour

1 cup white flour

1 ½ tsp baking powder

1 tsp baking soda

1 pinch fine sea salt

½ cup brown sugar

1 ¼ cups buttermilk

1 large egg, lightly beaten

¼ cup extra virgin olive oil or melted butter

7 oz. blueberries, rinsed and drained

1 tbsp. raw brown sugar

 

Preparation:

1.   Heat the oven to 350 degrees. Line a 12-hole muffin pan with muffin cases.  Peel the bananas and mash it in a bowl, using a fork

2.   Mix the flour, baking powder, baking soda, salt and brown sugar together in a large mixing bowl.  Make a well in the center and add the buttermilk, egg, olive oil and bananas.  Quickly fold the ingredients together until just incorporated, taking care not to over mix. Tip in the blueberries and give the batter one or two stirs.

3.   Spoon the batter into the muffin pan and sprinkle with the raw brown sugar.  Each cup will be quite full.  Bake in the over for about 20-25 mins. until muffins are well risen and golden brown on top; a skewer inserted into the center of a muffin should come out clean.

4.   Let cool in the pan for a couple of minutes, then transfer it to a rack to cool completely.

 

Disclaimer:  this post in no way is stating that someone will not get a virus, these are tips on things you can eat that can help you to be your healthiest:

To start, try having some of these foods more often:  garlic, brussels sprouts, broccoli, cauliflower, kale, spinach.  These foods contain many vitamins and antioxidants to help you body to perform its best. Some even have possible anti cancer properties.   Also, foods rich in vitamin C such as oranges, clementines, strawberries, raspberries, bell peppers may help ward off sickness.  

In addition, adding Greek or regular yogurt to your food repertoire gives you probiotics- the yogurt helps to add good bacteria to your gut to help get rid of the bad bacteria.  

If you are vegetarian/vegan make sure to take vitamin B12 and a multivitamin

Make  sure to engage in some joyful movement- rather than calling it exercise, find something that allows you to move, and is something you like, as long as you are medically approved to exercise. 

These are just a few things you can start to do for your health!!!

 

Help!  The holidays are coming!!

Here are some quick tips to deal with the holidays if you have an eating disorder.

 

Are you concerned that you might receive food/body comments from others?   It’s unavoidable sometimes.  Practice role playing what you might say back to someone.  Also try and understand where people are coming from, for instance“you look healthy” might be translated to someone with an eating disorder as “you look fat”.  Please keep in mind that the eating disorder is known to distort this comment.  The person many times is saying it  because they do care about your health.

 

For many-time offenders (i.e., the relative who keeps telling you to eat more or eat less) see if you can speak to them before the event.  Many times people don’t even realize their comments are triggering.  They are helping out the only way they know how.  How about teaching them about how that comment makes you feel?  Many times the individual does not even realize that their comments are so upsetting.  You may want to try to  to talk to people before the event, in a calm fashion rather than at a holiday which might be quite stressful. 

 

“Aren’t you going to take any more food- you know you need to eat?” can be followed by an” I’m fine thank you”. “ I am following my meal plan, or I know when I have had enough to eat, thank you”.   The more you can put yourself in control of the situation , the better. 

 

Make sure you have lots of support- if there is someone you can call before or after the holidays and is a great support system for you- definitely reach out to them.  Also attend all support groups an/or therapy /nutrition that you usually would attend.  Even though you might be busier during the holidays your support group  or program can help you with some of the stressors that can occur. 

Try and focus on the company and the conversation, not just the food.  That is what the holidays are  supposed to be about right?  Being thankful for family and friends, and of course for ourselves.