Cabbage Slaw

Ingredients:

  • 1 1/2 tbsp. peanut or almond butterAsian Salad
  • 2 tbsp. hot water
  • 1 tbsp. rice vinegar or cider vinegar
  • 1 tsp. honey,optional
  • 1 1/2 tsp. salt
  • 1 tbsp. soy sauce
  • 1- 2 tsp. sesame oil
  • 4 cups shredded green cabbage
  • 1- 1 1/2 cups shredded carrots
  • 1 tsp. grated fresh ginger
  • 1/4 cup minced fresh cilantro, optional
  • small handful of chopped peanuts or almonds, optional
  • salt and red pepper flakes, to taste

 

In a large bowl, mash together the nut butter and hot water until they form a smooth paste.  Mix in vinegar, agave syrup, salt, soy sauce, and sesame oil.  Add the cabbage in 2 cup increments, mixing well after each addition. Add red pepper to taste. Cover the bowl tightly, and refrigerate for at least 4 hours, visiting it every hour or two to give it a good stir. If desired, sprinkle the nuts on top right before serving. Serve with a slotted spoon.    Serves 4-6.

 

Adapted from Still Life with Menu Cookbook by Mollie Katzen

 

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posted in Healthy Eating

Roasted Cauliflower with Green Herb Sauce

Spring is a great time to try vegetables in a new way.  We think of cauliflower as a winter vegetable but it transitions beautifully to spring in a zesty green sauce.  It is also a good source of numerous B vitamins, vitamin C, and fiber.

 

Cauliflower

Roasted Cauliflower with Green Herb Sauce*

Ingredients

1 large head cauliflower, whole

3/4 cup extra virgin olive oil, divided

Sea salt and freshly ground pepper to taste

1/2 cup packed fresh flat-leaf parsley, chopped

1/2 cup packed fresh cilantro leaves and stems, chopped

1/2 tsp garlic, minced

1 1/2 tsp Dijon mustard

2 tbsp sherry vinegar

 

Directions

Preheat oven to 400° F.  Line a rimmed baking sheet with parchment.  Place whole head of cauliflower on parchment lined-sheet.

Brush cauliflower with 1/4 cup olive oil, season with sea salt and pepper.

Pull short sides of parchment over cauliflower and fold one ends over other a few times to seal.  Fold long ends of parchment under cauliflower to create a packet.  Roast until knife-tender, about 40 minutes.  Tear open parchment at top, roast for 15-20 minutes more until golden brown.

In a small bowl, stir together parsley, cilantro, garlic, mustard, vinegar, and remaining 1/2 cup of olive oi.  Add sea salt and pepper to taste.

Serve cauliflower warm, accompanied by sauce on the side.

*Recipe courtesy of Martha Stewart Living tm

 

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posted in Healthy Eating

Delicious, Nutritious Dandelion Greens

dandelion leaves isolated on white

A relative of the sunflower, the humble dandelion packs a hefty nutritional punch as a spring tonic: it supports digestion, reduces swelling and inflammation, and is used by herbalists to treat skin conditions like eczema and acne. One cup of raw dandelion greens out-performs broccoli in Vitamins A and K, besides being rich in calcium and iron.

 

 

Dandelion greens add a nice bite to a spring salad, and can be used exactly as you would bok choy or other greens.

 

 

 

Here’s a lovely Italian-flavored recipe:

A side dish of swiss chard cooked in olive oil with garlic and c

 

3 pounds dandelion greens, tough lower stems discarded and leaves cut crosswise into 2-inch pieces 1/2 cup extra-virgin olive oil
3- 5 large garlic cloves, smashed
1/4 to 1/2 teaspoon dried hot red-pepper flakes
1/2 teaspoon fine sea salt

 

 

Cook greens in a large pot of boiling, lightly salted water, uncovered, until ribs are tender. Depending on your taste, this can take from 5 to 10 minutes. Drain in a colander, then rinse under cold water to stop cooking and drain well, gently pressing out excess water.

Heat oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook garlic and red-pepper flakes, stirring, until pale golden, about 45 seconds. Increase heat to medium-high, then add greens and sea salt and sauté until coated with oil and heated through, about 4 minutes.  Serve with lemon wedges.

 

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posted in Healthy Eating

What you need to know about hand sanitizers

Why use them?

Sometimes it just isn’t feasible to wash your hands.  And we all know that our hands are a vector for transmitting bacteria.  Doorknobs, gas pumps and pin pads are all touched by many, many people, and are rarely – if ever! – cleaned.

Why ingredients matter:

Trans-dermal delivery is incredibly effective, as anyone who’s used a nicotine patch can testify.  Harsh chemicals can not only be very damaging to your skin, they can also disrupt your hormonal system.  Especially for small children, who tend to put their hands in their mouths: safer is smarter.

What we recommend:

Buy a quality product.  You want a sanitizer that’s designed with your total health in mind, not just the company’s bottom line.  And don’t forget, actually washing your hands is still the best way to prevent sickness.

Clean Well Hand Sanitizer

 

EO Products Hand Sanitizer

 

CleanSmart Hand Sanitizer

Dr. Bronner’s Lavender Hand Sanitizer

                     These are all available locally (or online): try Mom’s, Trader Joe’s or Wegman’s.

 

posted in Healthy Living, Seasonal Tips

8 Daily “Greats” for a Healthy 2017

Here are 8 food items that are incredibly beneficial to include in your daily diet.  They will boost your immunity and vitality, and are very protective of your overall health!

Dark chocolate

Promotes micro-circulation; anti-oxidant, mineral rich; heart protective; improves mood

Blueberries

Anti-oxidant & anti-aging; neuro-protective; anti-cancer; supports digestion; heart protective; nutrient-dense; healthy fiber

Turmeric

Anti-inflammatory; anti-cancer; anti-depressant; helps regulate blood sugar; heart & gut protective

Best as food, with fat (ex. coconut milk) for absorption

 
Green Tea

Promotes micro-circulation; anti-oxidant; heart and neuro-protective; helps regulate blood sugar and cholesterol levels; anti-cancer & anti-aging

 
Garlic

Anti-inflammatory; anti-cancer; heart protective; anti-fungal; detoxifying; supports healthy digestion; anti-oxidant & anti-aging

 
Bitter Greens

Nutrient-rich; promote bile secretion & healthy digestion; boost gut-based immunity; detoxifying; reduce sugar cravings; stimulates metabolism

 
Ginger

Anti-inflammatory; heart-protective; promotes healthy digestion; reduces fever; anti-nausea; anti-bacterial & anti-fungal; helps regulate blood sugar

 
Echinacea

Strong immunity modulator; anti-aging; anti-cancer

Best used long term; sourcing & formulation are key

 
Water

# 9 here, but truly # 1 in healthy habits: drink half your body weight (lbs) in ounces every day

 
posted in Healthy Eating, Healthy Living, Seasonal Tips

Pumpkin Chili

 

Ingredients:

  • 2 tbsp olive oilVegetarian Chili
  • 1 large onion, chopped
  • 3 stalks celery, chopped
  • 2-3 cloves garlic, minced
  • 1 tbsp cumin seeds
  • 1 large red bell pepper, chopped
  • 1 tbsp chili powder
  • 2 tsp oregano
  • 1/2 tsp cinnamon
  • 1 28 oz can diced tomatoes
  • 1 15 oz canned unsweetened pumpkin
  • 1 15 oz black beans, drained and rinsed
  • 1 15 oz small white beans, drained and rinsed
  • 2 cups vegetable or chicken stock
 
Optional garnishes:
  • Minced green scallions
  • Shredded cheese
  • Salted pumpkin seeds
 

Heat heavy pan over medium heat and add olive oil.  Add onion, celery, garlic and cumin seeds.  Saute until onions are translucent.  Add red bell pepper, chili powder and oregano.  Saute a few minutes more until bell pepper starts to soften.  

Add cinnamon, tomatoes, pumpkin and beans.  Add stock and let it heat through.  Turn heat down to low.  Simmer, stirring occasionally, for 20 to 30 minutes.  Check the seasoning; add more chili if you like it spicier, or more stock if needed.  Let cook another 10 minutes; add salt to taste.  This freezes well.

 

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posted in Healthy Eating, Seasonal Tips

Halloween Safety Checklist

Pumpkins on front steps of home during  Halloween/Thanksgiving s

For you:

  • If you are buying a costume or wig, check the label for “flame resistant”.
  • Add reflective tape to costumes and bags to help drivers see you.
  • Carry a flashlight or glow stick.
  • Always test face paint on a small patch of skin in case of allergies, and don’t wear it any longer than you must.  A skin or eye irritation can out-last the candy!
  • Decorative contact lenses can result in severe eye infections; better not to use them.
  • Avoid walking near lit candles or luminaries while wearing costumes.
  • Whatever your costume, wear shoes that fit well if you’ll be out walking.
  • Walk in groups; it’s more fun for everyone, and much safer.
  • Stay on sidewalks whenever possible, or on the far edge of the road facing traffic. Look for cars when walking by a driveway.
  • Only visit well-lit houses, and don’t go past the front door.
  • Don’t accept any homemade treats made by strangers.

Halloween Pumpkin Witch Dog

For your pets:

  • Don’t let your pets eat your treats!  Chocolate in all forms can be very dangerous for your dog or cat.  
  • Eating pumpkin can also cause upset stomachs in pets.
  • When in doubt, call your vet or the ASPCA Animal Poison Control Center: (888) 426-4435.
  • If you have a candle in your decorative pumpkin, place it where your pets are not likely to knock it over or investigate it with their whiskers.
  • Keep power cords for decorative lighting away from pets, especially chew-happy puppies!
  • Don’t dress up your pet, unless you are absolutely sure a) it doesn’t annoy your pet; b) it fits well and won’t get tangled up; c) it’s not constricting your pet’s ability to breathe, bark or meow.
  • Make sure your pet doesn’t dash out when you open the door for trick or treaters; it may be best to keep them in the kitchen for the evening.
  • If you take your pet with you for the evening, make sure he or she is on a lead and has a proper collar with ID tags.
posted in Healthy Living, Seasonal Tips

10 Steps for Successful Running

Running athlete man. Male runner sprinting during outdoors training for marathon run. Athletic fit young sport fitness model in his twenties in full body length on road outside in nature.

1 – Hydration is key to happiness!

2 – Make sure your shoe fits your foot.

3 – Pay attention to your surroundings: if you like running with music, try using just one earbud.

4 – Pay attention to your breath: try running without music.

5 – Be careful about altering your natural stride.

6 – Keep your body in an easy line; don’t let your head get ahead of your shoulders!

7 – Aim for lightness as you contact the ground.

8 – Walk before you run.

9 – Stretch after you run.

10 – Don’t let your running plan override what your body is telling you!

 

posted in Know Your Body, Posture & Ergonomics

Festive Toasting

 

If you love the festivity of bubbles, but not what alcohol does to your head, here’s a lighter alternative for toasts around the table.

Festive punch 

Marinate in a punch bowl:cranberry cocktail with ice and mint

1/2 bottle dark cherry or cranberry juice (100% pure juice, with added sugars)

2 thin sliced oranges, cut in quarters

2 thin sliced limes, cut in quarters
When ready to serve, add:
3 bottles chilled sparking water
Garnish with mint, if desired.

You can change the proportions to suite your taste; this can also be made by the glass.

Enjoy!

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posted in Seasonal Tips

The gift nobody wants…

 

The plain fact is that no one welcomes a headache. Or pain anywhere, for that matter. And why would we? Pain gets in the way of whatever we’re doing, or thinking, or thinking about doing. At the very best, a headache is downright inconvenient.Stress

So why consider it a gift? Because, unsurprisingly, pain gets our attention. And a pain in the head gets our attention like nothing else. Of course, the very first idea we have is, “Get rid of it…”, followed by “as fast as possible.” This is perfectly normal, and there’s nothing wrong with it. I keep aspirin* in my bathroom cabinet, and so should you.

The obvious temptation is to dismiss the headache from our awareness as soon as it’s gone. Bad idea. Pain anywhere in your body is a friendly signal, alerting you that something is amiss. Sometimes it is more than a signal; sometimes it’s a screaming, last-ditch, about-to-go-over-the-cliff panic button that you ignore at your peril. So how do you tell when you getting a friendly “nudge” vs. an all-stations alarm?

 

What you need is a simple checklist that can help you determine why you developed that pesky headache. Then you have a reasonable basis for deciding whether it’s

a) a “one-off”, or

b) a trend you need to correct, or

c) potentially a serious situation you are going to need help with.

 

There are lots of variables and complexities to explore, but here’s a short form that’s practical and easy to use.

  1. Are you hungry?
  2. Are you thirsty?
  3. Are you sleepy?
  4. Are you unhappy or stressed?
  5. Are you over-working? or spending lots of time at a computer?
  6. Have you had your vision checked lately?
  7. Are you taking any medication?
  8. Have you been over-indulging with alcohol? or other mood-altering substance?
  9. Did you pull a muscle (especially in the neck) or over-strain during sports or other activity?
  10. Have you been in an accident, had any type of fall, or hit your head?
  11. Have you been exposed to any environmental irritants? or to any known allergen?
  12. Did you wake up with it? or did it come on during the day?
  13. Have you had this kind of headache before? Is there a pattern to it? Is it getting worse?
  14. Does it correspond to a change in barometric pressure? or to any hormonal fluctuation?
  15. Did you experience anything unusual before it started: ringing in your ears, or sensitivity to light?
  16. Does anyone in your family have a similar experience with a headache?

Some of the answers give you an immediate framework for thinking about the root cause of your headache. Dehydration is an almost pandemic problem, but easy to fix. Giving yourself the benefit of a regular and healthy diet is not as easy, but can certainly be done. Correcting ergonomics at your workstation is usually pretty simple; I ask patients to bring me pictures and we troubleshoot from there.

Other causes and linkages can be a little harder to tease out. A hormonal pattern is easier to chart than one that’s linked to barometric pressure. Migraine-type headaches don’t always have the classic presentation with a prodrome and light sensitivity. If you suspect a prescription may be the problem, talk to your medical practitioner about alternatives or interactions.

Awareness of head injuries has definitely increased, but still not enough people know that headaches can be caused by increasing intracranial pressure. This can be from a blood vessel leakage, a growing mass within the skull, or a disruption in cerebrospinal fluid flow. These are worse case scenarios, but I hope to convince you to take a headache seriously. Early warning is a gift worth having.

On a more positive note, I have seen many patients who now, I am happy to say, no longer have headaches. And that’s a wonderful thing – much better than a gift from even the best store.

 

*Preferably not acetaminophin, by the way; see Harvard Medical School’s 12 Things you Should Know about Paint Relievers.

 

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posted in Healthy Living, Stress Strategies

Announcements

Personal assessments of your workplace ergonomics now available! Dr. Winters will make practical suggestions that are easy for you to implement, and make a big difference in your stress and energy levels.

Talks

Dr. Winters loves to talk about posture. Have her come do a presentation for your school or community group! Recent presentation topics include nutrition, seasonal detoxification, the physical mechanism of stress (and how to combat it!), and a general introduction on working with your own body's self-regulating ability.

Talks can be tailored to the interests of your group, and generally run 10 or 20 minutes. She also offers a 50 minute class on posture for high school girls, which is both fun and illuminating!