Wednesday, February 25, 2015

What's Cooking Wednesday; Cauliflower "Rice"

This week’s recipe is a new way to use Cauliflower. It’s also in honor of my new last name 
(Happy 2 month anniversary to my husband! Thanks for putting up with all my food experiments!)

-1 medium size head of cauliflower, cut into pieces that are about the same size
-2 tablespoons of olive oil, coconut oil, or fat of your choice
-1 small yellow onion, diced as small as you can (I cut mine into 4 pieces then threw it into my food processor!)
-salt and pepper to taste

After you cut up and rinse your cauliflower, throw it into a food processor and pulse until it’s the size of a rice grain.
In a large skillet, melt your oil over medium heat and sauté your onion, about 5 minutes.
Add your cauliflower and stir it around evenly to incorporate those onions, season with your salt and pepper. Let it cook for about 10-12 minutes, stirring it around every couple minutes.

The great thing about this is that you can serve it as a side dish, or spruce it up and add salsa to it while it cooks and poof-- You have Spanish rice! OR while it cooks, add ½ cup full-fat coconut milk, chopped scallions and some fresh diced pineapple…mmmm…great with curry chicken!  Add whatever seasonings you want and use this in place of actual rice!

Cauliflower is full of Phytonutrients. “Phyto” refers to the Greek word for plant. Plant foods contain thousands of natural chemicals that help protect them from germs, fungi, and bugs.  When we eat phytonutrients, they help prevent disease and boost our immunity! Regular old rice can’t do that!  


Friday, February 20, 2015

Osteoporosis; Know Your Risk Factors

Osteoporosis and the fractures associated with this disease have become an epidemic in the United States. Thirty-four million people have osteopenia and are at increased risk for developing osteoporosis. Nearly 1.5 million osteoporotic fractures occur each year in this country alone. 

Many patients don't realize they have the disease until a fall resulting in a fracture. However, there are several lifestyle factors that increase your risk and it's important to be aware and proactive in preventative care. Working with your health care provider to modify your lifestyle and diet, along with physical activity can help you;

  • Tobacco use 
  • BMI less than 20 in women, 25 in men
  • Low calcium intake
  • Low vitamin D intake
  • Excessive alcohol 
  • Recurrent falls 
  • Poor physical activity 
  • Poor physical health
  • Estrogen deficiency 
These risk factors are not modifiable, and may require health screenings to determine your risk; 

  • Genetics 
  • Family history 
  • Female 
  • Advanced age 
  • Caucasian 
Understanding your risk factors and being proactive in your daily life is key. Focusing on nutrition with a diet rich in calcium and Vitamin D are essential. Additional supplements can help as well. Also, being active-walking, jogging, dancing and cycling are all great ways to keep your bones healthy! 

For more information on ABJ's Osteoporosis-Bone Fragility Center, please visit

Wednesday, February 18, 2015

What's Cooking Wednesday: Hearth Healthy Panko-Crusted Salmon

What's Cooking Wednesday's (#WCW) is a new weekly feature, brought to our social media community by Delia Rice, Wellness and OWN Coach at ABJ. She'll be sharing healthy recipes that are easy to make.... and your family will love! 

Heart Healthy Panko-Crusted Salmon   

I made this for my family for our Valentines meal! I bought frozen, individually wrapped, wild caught salmon filets. I thawed all 8 in my fridge overnight.

Get 1 cup of Panko (Japanese dried bread crumbs- you can find at almost any grocery store these days, I buy the gluten free kind)

In a small bowl, mix Panko, 2 tablespoons parsley, 2 tsp grated lemon zest, 1 tsp sea salt and black pepper to taste. Drizzle with 2 tbsp of olive oil and stir til the crumbs are evenly coated.

Get your filets out and set skin side down in your baking dish. Brush all filets with Dijon mustard, I used abt 2.5 tbsp total. Then pick up each filet, hold in the palm of your hand(I wear gloves when handling any raw meat) and press your bread crumb mixture onto the top of each filet. 

Put filets in a 425 degree oven for approx 13 min, but no more than 15- you don't want to dry out that delicious salmon!
I served mine with roasted brussels sprouts and cubed butternut squash, mmmm!


Sunday, February 15, 2015

Planning your family's meals for the week? Delia's got an easy, yummy tip to help you get your veggies... at breakfast!

A note from Delia, OWN Coach;

Looking for ways to eat more veggies?  Your body would like to have 3-5 servings a day…think of a serving as the size of your fist. Let’s start with breakfast-Now, unless the place with the Golden Arches has started incorporating spinach into their classic Egg Mcyouknowwhat….most of us probably aren’t getting any vegetables at breakfast! That means you have to make up for those veggies with your snacks, lunch and dinner! Unless you are snacking on carrot sticks and lettuce all day, that leaves just lunch and dinner to get those servings! My family starts bright and early with our veggies….

“Get up 10 minutes early Egg Scramble”: …put a dab of olive oil into a skillet/when the pan has warmed up, throw 2 fist full’s of frozen kale or spinach into your skillet and cook for about a minute/crack your eggs(I use 6 whole eggs and about ½ cup egg whites for my family of 5), whisk together and pour into the pan. Add seasonings of your choice-garlic, turmeric, onion, a dash of salt and pepper and there ya go…a delicious, nutrient rich, protein packed breakfast for you and your family!  I set out 5 to- go containers before I go to bed at night and then fill them with the kale scramble so we can all grab as we head out the door!


Thursday, February 12, 2015

Love is in the Air! February is American Heart Month

A note from Delia, OWN Coach; 

February is American Heart Month! 
Heart disease is still the leading cause of death for both men and women, yet it is 80% preventable! We always hear about how we should eat heart healthy foods and exercise, but did you know that your oral health is directly related to your heart health? 

Our mouths are full of bacteria and most of the time proper brushing and flossing keeps the bacteria under control. If that bacteria gets out of control, it can cause tooth decay or gum disease…and that bacteria enters your bloodstream!
Well, what does our heart do? It pumps oxygen-rich blood through our body..keeping us alive! Imagine if bacteria- filled blood starts getting pumped through your body…it ends up in your arteries and forms plaque—which can lead to a heart attack! 

If your gums are inflamed, your body sends out this stuff called C-reactive protein(CRP), “a protein made by the liver and released into the bloodstream within a few hours after tissue injury, the start of an infection, or other cause of inflammation.” It basically hops onto the surface of dead or damaged cells and starts to activate our bodies immune system. If you have chronic inflammation, your CRP levels will always be elevated. Doctors can run a blood test to see if your C-reactive protein is high. It is thought that high levels of CRP are associated with narrowed coronary arteries. Now, it is possible that a high level of CRP could mean you have inflammation somewhere else in  your body other than your heart…either way…inflammation in the body is bad!

Alright, so without getting more scientific and having to get out my medical dictionary…let’s discuss what we can do to keep our teeth healthy. You already know that you should brush and floss at least twice a day. Did you know you shouldn’t brush right after you drink your morning coffee? It’s best to wait about 30 minutes after drinking or eating things that are acidic. They can weaken the tooth enamel and if you brush too soon you can damage the enamel. Tooth enamel is actually the hardest mineral source in our bodies-it’s even stronger than bone! It protects our teeth against tooth decay… so, it’s best to wait 30 minutes to brush after drinking coffee, soda, wine, tea, beer or sports drinks(a study was done measuring the enamel wear after letting teeth soak for 25 hours in Lemon-lime Gatorade, Red Bull, Coke and Diet Coke. The Gatorade teeth showed the most wear!)

You should also try to avoid things that create a sugary environment in your mouth. Bacteria love to feast on sugar! Things like processed carbohydrates( chips/cookies)-your body breaks those down into sugar, which coat your teeth, giving that bacteria something to feast on! Chewy and hard candies also tend to linger on and in-between our teeth, once again giving that sugar a delicious playground!

If we all are more aware of our teeth and gum health, we are simultaneously taking better care of our hearts! AND…with Valentine’s Day occurring during Heart Health month, it’s just a double bonus to have a healthy mouth.