Running Scared this Flu Season? 

Running Scared this Flu Season? 

  • Running scared this flu season

You’ve probably heard that this winter’s flu season has been worse than usual. According to federal health officials, hospitalization rates are at their highest in nearly a decade. This is why it’s important to prevent yourself from getting the flu. Here are seven odd places to watch out for hidden germs, including soapduring flu season:

Do You Really Need to Eat Breakfast?

  • Do you really need to eat breakfast

When you were growing up, Mom might have told you that breakfast is the most important meal of the day. But when you’re an adult trying to lose weight, do you need to eat breakfast if you’re just not hungry first thing in the morning? Read more here:


Easy Slow-Cooker Chicken Quinoa Chili

  • slow-cooker chicken quinoa chili

Cool winter nights call for a hearty, warm meal that is not only easy to make, but is delicious and nutritious!


Serves: 4-6


  • 28-ounce jar of roasted tomatoes, diced
  • 1 cup organic corn
  • 1 tomato, peeled, seeded and diced
  • ½ jalapeno, minced
  • 1 cup cooked black beans
  • 1 cup cooked pinto beans
  • 2 cups chicken stock (vegetarian: use vegetable stock)
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • ½ teaspoon red pepper flakes
  • 3 teaspoons chili powder
  • 2 teaspoons ancho chili powder (optional)
  • sea salt and pepper, to taste
  • 1 cup quinoa, rinsed
  • 2 chicken breasts (vegetarian: omit)



  • Lime wedges, organic cheddar cheese, sprouted grain corn chips



  1. Place all your ingredients in a slow cooker and cook on high for 4-6 hours or low for 6-8 hours.
  2. Roughly 1-2 hours before it is done, pull out the chicken and shred it. Place the chicken back in the slow cooker and stir.
  3. To serve, top with your desired toppings and enjoy!



Please choose all organic ingredients if possible.

Can Your Diet Help Repair Your Lungs If You Were A Smoker?

  • Repair lungs with diet

Thinking of quitting smoking as a New Year‘s resolution? Johns Hopkins Bloomberg School of Public Health has conducted a study investigating the natural decline of lung function over a span of a 10-year period showing it was decreased in former smokers who consumed a diet that was high in tomatoes and fruits, namely apples.

Read more here:

Are Mushrooms the Fountain of Youth?

  • Mushrooms fountain of youth

Looks like it’s time to add more mushrooms into your diet. A team of researchers at Penn State suggest that mushrooms may help with fighting aging and improve health due to containing higher levels of antioxidants.

Read more here:

3 Ways to Make Your Resolutions Stick

  • Make your resolution stick

January is the month of New Year’s resolutions! Our patients are making plans to improve their health in 2018. Here are a few tips to help you reach all your goals this year:

  1. Ask yourself, “Why am I doing this?”
  2. Write it down and visualize success
  3. Your brain will make it a habit if you do it enough


Read more here:

9 Healthy Holiday-Eating Strategies

  • Healthy Holiday-Eating

While the holidays can be overwhelming, we’ve gathered some tips to help you navigate the most wonderful time of the year and make smart decisions! Here are 9 healthy holiday-eating strategies, from choosing the right foods to limiting your temptations.


    • Bring your own food
    • Don’t go hungry to the mall
    • Keep track of what you eat
    • Eat before you go to a party
    • Keep healthy snacks at the office
    • Manage portion size
    • Control your environment
    • Keep up the exercise
    • Choose your indulgences

Holiday Artichoke Dip

  • Holiday Artichoke Dip

Whether you’re staying in or going to a holiday party, this hot artichoke dip is the perfect healthy addition to any menu.


Holiday Hot Artichoke Dip

  • ½ cup olive oil
  • ½ cup finely chopped onion
  • ½ cup finely diced red bell pepper
  • 2 ounces green chiles
  • 2 minced garlic cloves
  • 1 can artichokes, drained and chopped
  • ½ cup raw cashews
  • ½ cup hot water
  • 2 tbsp. lemon juice
  • 1 tsp liquid aminos
  • 1 tbsp. nutritional yeast flakes
  • 1 tsp. fine sea salt



  1. On medium high heat, sauté onions, red bell pepper, chiles and garlic in a tablespoon of oil. When onions have become transparent, add in the artichokes and sauté for a few more minutes.
  2. In a blender, combine cashews and water and process until smooth. Add in lemon juice, liquid aminos, nutritional yeast and salt, blending well. Slowly add remaining olive oil to blender, blending well until smooth.
  3. Add the blended mixture to the skillet, stirring to combine. Cook until artichoke mixture is heated through. Transfer to a baking dish and place under a broiler for a few minutes in a 350-degree preheated oven until lightly browned.
  4. Served with bread of your choice.

Bread crumb topping option:

Mix ¼ cup seasoned bread crumbs with tbsp. olive oil to produce a mixture that sticks together. Sprinkle over artichoke dip. Add paprika and bake as directed in recipe.

Mom Time is the Best Time

  • Mom Time

Tis the season to spend time with family! One study shows the more time you spend with your mom, the longer she’ll live. Loneliness is a significant factor in the decline of quality of life in older adults, including risk of depression, health problems and cognitive impairment. So, what are you waiting for? Spend some quality time with your family this season.

Control High Blood Pressure Without Medication

  • Control High Blood Pressure

If you’ve been diagnosed with high blood pressure, medication isn’t the only way to improve it. There are several ways you can lower your blood pressure and maintain it. With simple changes to your lifestyle, you can avoid, delay or reduce the need for medication.

Here are 10 ways to do this:

  1. Lose extra pounds and watch your waistline
  2. Exercise regularly
  3. Eat a healthy diet
  4. Reduce sodium in your diet
  5. Limit the amount of alcohol you drink
  6. Quit smoking
  7. Cut back on caffeine
  8. Reduce your stress
  9. Monitor your blood pressure at home and see your doctor regularly
  10. Get support

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