How Can I Get More Fruits And Vegies In My Diet?

Now that’s a great question! It’s tough for people to add enough fruits and vegetables in their daily diet so here is a healthy, delicious, quick and easy way to do it…smoothies!

 

vegetables fruits smoothies

 

With all the different fruits and vegetables out there, the possibilities are endless. Some great fruits to use are bananas, strawberries, mangoes, pineapples, peaches, blueberries, and apples. To add some extra nutrients in there, spinach and kale are great options, and NO you can’t even taste them! Try adding in an avocado, it adds a great smooth texture and thickens it up a bit. And who doesn’t love avocados?

So when are good times to eat your smoothies? You can make your smoothies as a snack to help keep your metabolism going throughout the day. How about skipping those fatty bacon, egg and cheese sandwiches in the morning and make a smoothie instead. It will give you a great energy boost and fill you up but without weighing you down. Or my favorite, which is to make a chocolate one as a sweet healthy desert! How could a chocolate smoothie be healthy you ask? Well, you don’t need to add sugar or syrups to make it sweet and savory, by just adding natural fruits like bananas and strawberries and adding unsweetened cocoa or even some peanut butter, it stays nutritious and delicious.

How about those fussy kids who don’t like fruits or vegetables? Well smoothies may just be your answer. Because they can be so naturally sweet, your kids will think they are getting a treat. Don’t forget to sneak in the spinach!

Below are a few of my favorite smoothie recipes, try each of them out! The recipes are guidelines, so if you add too much of one thing or not enough of another it will still taste delicious. To thicken your smoothies add avocado or ice cubes, also if you freeze your bananas or use frozen fruits it will help make it thicker. To thin your smoothies add water, coconut milk, almond milk, soy-milk or fat free milk. Remember, the options are endless!

Sunrise Smoothie

Ingredients:
1 cup frozen mixed berries
1 frozen banana
1 orange, peeled and segmented
½ cup Vanilla Greek Yogurt

Raspberry Coconut smoothie

Ingredients:
1 frozen banana
1 cup of frozen or fresh raspberries
½ cup of coconut milk
2 tsp coconut extract
1 tbsp coconut flakes

Strawberry Green Smoothie

Ingredients:
2 cups frozen/fresh strawberries
½ frozen banana
2 tbsp flax-seeds
3 cups fresh organic baby spinach
1 cup unsweetened vanilla almond milk

Peanut Butter and Jelly

Ingredients:
1 cup frozen/fresh strawberries
1 frozen banana (if its frozen it helps thicken the smoothie)
½ tbsp of peanut or almond butter
½ cup milk
½ cup of Greek yogurt

Chocolate Banana Smoothie

Ingredients:
1 frozen banana
1-2 tbsp of unsweetened cocoa powder
½ cup milk
½ cup of Greek yogurt
add 1-2 tbsp of peanut butter to make it a little nutty!

Snicker-doodle

Ingredients:
1 handful spinach
1 frozen banana
½ small avocado
¼ cup unsweetened almond milk
½ tsp vanilla
¼ tsp cinnamon

Blueberry Avocado Detox

Ingredients:
1 avocado
1 frozen banana
1 cup of blueberries
1 cucumber
1 handful spinach
½ cup coconut water

Let me know if you try one of above smoothie recipes.

What is Vitamin D and what does it do?

If you shun the sun, suffer from milk allergies, or adhere to a strict vegetarian diet, you may be at risk for vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to sunlight. It is also occurs naturally in a few foods — including some fish, fish liver oils, and egg yolks — and in fortified dairy and grain products.

Vitamin D is essential for strong bones because it helps the body use calcium from the diet. Vitamin D these days is a very important nutrient, as research links it to numerous health benefits. Studies suggest vitamin D may go beyond its well-established role in bone health and reduce the risk of cancer, heart diseases and more.

Studies indicate that the effects of a vitamin D deficiency include an elevated risk of developing cancers of the colon, breast and prostate; high blood pressure and cardiovascular disease; osteoarthritis; and immune-system abnormalities that can result in infections and autoimmune disorders like multiple sclerosis, Type 1 diabetes and arthritis. Vitamin D is actually not a vitamin at all but a potent neuroregulatory steroidal hormone, shown to influence about 10 percent of all the genes in your body. We now know this is one of the primary reasons it can impact such a wide variety of diseases, including:

Cancer

Hypertension

Heart disease

Autism

Obesity

Rheumatoid arthritis

Diabetes 1, 2

Multiple Sclerosis

Crohn’s disease

Flu

Colds

Tuberculosis

Septicemia

Aging

Psoriasis

Eczema

Insomnia

Hearing lossex

Muscle pain

Cavities

Periodontal disease

Athletic performance

Macular degeneration

Myopia

Pre eclampsia

Seizures

Fertility

Asthma

Cystic fibrosis

Migraines

Depression

Alzheimer’s disease

Schizophrenia

Having low vitamin D levels can contribute to mild weight gain. Previous research has already showed that obese individuals tend to have low vitamin D levels. Women who had insufficient levels of vitamin D gained about two pounds more compared to those with adequate blood levels of vitamin D.

Ask our doctors to check the Vitamin D level in your blood if you plan to visit us and if it’s low the physician can prescribe it for you.

Vitamin D Med-Ped

Sunlight is the best and only natural source of vitamin D

Echocardiogram, The Test That Could Save Your Life!

There are a vast amount of medical tests used to help prevent and diagnose illness or disease. Some of these tests may vary in importance or use between men and women. For instance, women can have a risk of developing certain types of disease or illness related to the female reproductive organs and are also at a higher risk for heart disease. Men may be at risk of illness or disease involving the male reproductive organs. The need for specific or more frequent testing may also vary between different individuals. Genetic risk factors, as well as social or lifestyle.

Some of the medical tests that can save an individual’s life are usually done with their regular check-ups. These tests can include; blood pressure, heart rate, heart rhythm, pulse oximetry, the individual’s weight, blood work and EKG’s (electrocardiogram), as well as pap smears and breast exams for women and  PSA (prostate specific antigen) levels for men.

However, the tests listed above are only a small portion of medical tests that may be able to save an individual’s life. They are also usually the first step in determining if further testing may be necessary. An individual, who has a family history of heart disease or abnormal findings in an EKG, would likely be required to have an echocardiogram or cardiac stress test. These tests can allow a better view of the heart and can help locate any current or arising conditions of concern. This is only one example of a wide range of testing, which could be required, depending on the need of the individual being tested. An echocardiogram is a test that checks the heart by using sound waves to produce a graphic outline of your heart’s movement. A stress echocardiogram incorporates an echocardiogram to determine how the heart muscle responds to the stress of exercise. The test begins by taking a resting echocardiogram. The second part of the test moves you from the exam table to the treadmill.

To get the most accurate picture of your heart’s performance, it is examined under stress – while walking on a treadmill, electrical leads continuously analyze your heart’s rate and rhythm and your blood pressure response is monitored. Testing the heart under these conditions yields results that are more accurately applicable to the life conditions that often cause heart attacks: physical and emotional stress.

The test is simple, non-intrusive and is highly recommended if you experience symptoms of heart disease including shortness of breath, chest pains, an irregular heartbeat, or have other risk factors like diabetes, high cholesterol, and high blood pressure, smoking or family history of heart disease.

In Med-Ped Health Care we do the tests every Tuesday and Friday. So, if you have a family history of heart attacks or you feel chest pain or any of the risk factors to develop heart attacks, come to visit our office and ask our professional staff about the necessity for Echocardiogram or stress test.

What Causes Acne or Pimples?

There are four basic factors that can work together and result in acne:

  1. Hormones
  2. Increased oil (sebum) production
  3. Changes inside your pores (hair follicles)
  4. Bacteria

Pimples may begin with changes in your hormones, called androgens. These hormones cue the glands in your pores to produce sticky oil called sebum, which keeps your skin and hair from drying out. Under ordinary circumstances, sebum moves to the surface of the skin and carries out normal skin bacteria and old skin cells. When these glands are over stimulated by hormonal changes, they can produce high levels of sebum resulting in clogged pores. This is kind of like a traffic jam that happens when a four-lane highway has to go through a one-lane tunnel. When your pores get clogged, they become a breeding ground for bacteria, causing them to multiply rapidly. This overgrowth of bacteria can lead to inflammation, or zits.  All these factors, therefore, need to be addressed to get rid of pimples.

Who Gets Acne?

People of all races and ages get acne. It is most common in adolescents and young adults. For most people, acne tends to go away by the time they reach their thirties; however, some people in their forties and fifties continue to have this skin problem.

Ms. Rachael, one of Med-Ped Health Care patients shares her story with acne saying :

“Acne is a complicated problem, and one that is still not fully understood. I didn’t realize just how tough it is to have acne, until I suddenly started breaking out. And I just as suddenly came to appreciate how hard acne is to treat.”

“Looking back on my personal experience with acne, I can see some things I would have done differently, knowing what I know now. So, I hope by sharing these thoughts with you, you’ll get better results from your treatments.”

“You could spend months or years trying over the counter medications, and still not get results. Instead, give yourself three months with OTC products. At the end of those three months, if your skin isn’t reasonably clear, go see a physician. You’ll save time and money in the long run, and you’ll also save your skin from worsening acne and possible scarring. Treat acne aggressively as quickly as possible.”

So I went to Med-Ped Health Care after being tired of using a lot of medications and cleansers. The physician advised me to start treatment with Acu-clear (A mask for acne treatment). It helped me a lot because of its antibacterial and anti-inflammatory actions and in very short time my skin was cleared!

“I recommend this mask to acne patients”, Rachael added.

Ask our physicians if you can start treating your skin breakouts with the acne-mask. Also ask them for Prescriptions of Topical Medicines to treat acne like Antibiotics, Vitamin A derivatives (retinoids) and other acne treatment options.

Walk-in to Med-Ped Health Care to experience the acu-clear mask. A special discount by mentioning that you come after reading this article.

Acne Mask

Gluten-free facts, what you need to know?

Why are dieters turning to gluten-free foods to lose weight? 

What is Gluten?

What is celiac disease?

Gluten is shorthand for a family of storage proteins found in wheat, barley, and rye. The gluten proteins are found in the mature seed of these cereal grasses, which is what we refer to as the grain. Close relatives of wheat, such as spelt, triticale, kamut, farro, and einkorn, also contain gluten and must be avoided on a gluten-free diet.

Everywhere you turn it seems someone is talking about the evils of gluten. Is gluten-free the new low carb?

Certainly a gluten-free diet is vitally important for individuals with celiac disease — an inherited autoimmune condition that affects about 1 out of 100 Americans. For these folks, a gluten-free diet is far from a fad. The gluten in wheat, rye, and barley can severely damage the intestines if not strictly avoided.

Beyond those with celiac, there’s another 6 percent of the population who are estimated to have gluten sensitivity. For everyone else, gluten is just one of many food proteins encountered in the course of a mixed diet, neither detrimental nor essential to good health.

Yet, celiac and gluten sensitivity are not the driving force behind the soaring rise of gluten-free foods. Instead, these foods are increasingly being gobbled up by people who want to lose weight. In reality, there’s nothing inherent about a gluten-free diet that will enhance weight loss, unless it helps you “get rid of the junk” and eat more fruits, vegetables, and whole grains that are naturally gluten-free.

Many commercially prepared gluten-free baked items often have twice the carbs and a lot of sugar and fat compared to their gluten-containing counterparts.

If you tolerate gluten and enjoy it, there’s no compelling reason to avoid it. If you don’t tolerate it or just prefer not to eat it, there’s no compelling reason for you to keep it in your diet (other than, perhaps, convenience). Many people find that cutting out gluten helps them avoid the temptation of the numerous empty-calorie, high-glycemic, processed snack foods that they want to eliminate. Others, however, find that cutting out gluten only to replace it with gluten-free versions of these same empty-calorie, high-glycemic, processed snack foods is of no benefit for weight loss, energy levels, or improved health. (Foods with a high-glycemic index release sugar quickly into the bloodstream, causing a quick spike in energy that’s followed by a dramatic dip in blood sugar levels. This dip leads to hunger relatively soon after eating.) A “gluten-free” claim is by no means an indication that a food is more natural, healthful, or lower in calories. 

Talk with our doctors at Med-Ped Health about our weight loss management programs.