Your Health

Archive for Your Health

Supercharge Your Summer Salads with High-Protein Vegetables and Grains

Supercharge Your Summer Salads with High-Protein Vegetables and Grains
FacebookTwitterGoogle+LinkedInShare

Adding Protein-Rich Plant Foods to Your Diet

Getting protein in your diet from vegetables and grains is one of the best weapons you have to fight cardiovascular disease.

But how do you change your diet gradually?

Crisp, leafy salads with plant proteins are a perfect choice for those seeking high nutrition and healthy weight loss. According to Prevention Magazine, these protein-rich plant foods can help you supercharge your summer salads, soups or stir fries for better nutrition and cardiovascular health.

Many protein-rich legumes, grains and vegetables can be found right here at the Murphy Farms Store in Walters.

See recipes ideas for:

Quinoa Fiesta Stuffed Peppers

Indian-Style Red Lentil Soup

Gazpacho: Salad With A Spoon

Organic Edamame (cooked soy beans)
Protein: 18 g per 1-cup serving

Lentils
Protein: 9 g per ½-cup serving

Quinoa
Protein: 8 g per 1-cup serving

Black Beans
Protein: 7.6 g per ½-cup serving

Lima Beans
Protein: 7.3 g per ½-cup serving

Peanuts or Peanut Butter
Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)

Wild Rice
Protein: 6.5 g per 1-cup serving

Chickpeas
Protein: 6 g per ½-cup serving

Almonds
Protein: 6 g per ¼-cup serving

Cashews
Protein: 5 g per ¼-cup serving

Spinach
Protein: 3 g per ½-cup serving

So how much protein should we get every day?

WebMD offers these suggested amounts of protein per day:

Babies 10 g

School-age kids 19-34 g

Teenage boys up to 52 g

Teenage girls and women 46 g

Adult men 56 g

Pregnant and breastfeeding women 71 g

Download Our May-June Newsletter PDF

Posted in: Community Health Policy, Your Health

Leave a Comment (0) →

The Local Y Is Your Pathway To Better Heart Health Through Exercise

The Local Y Is Your Pathway To Better Heart Health Through Exercise

Lawton Family YMCA Offers More Than 20 Healthy Exercise Classes and a Free Strength and Flexibility Test with Beginner Workout Plan

The local Y is your pathway to better heart health through exercise. The Lawton Family YMCA offers a wide range of health and exercise classes from Boot Camp to Stepping, Spinning to Water Aerobics, Yoga and many more options.

Read the current class schedule here

But how do you know what exercise plan is safe and effective for you?

Not to worry. The local Y offers the Polar USA physical test completely free to members measuring your blood pressure, heart rate, BMI, strength, and flexibility. After your assessment, the Y will help you make a beginner workout plan.

Contact the Lawton Family YMCA Welcome Center to set an appointment with the health and wellness staff. Call 580 355-9622 or visit 5 SW 5th St in Lawton.

Download Our May-June Newsletter PDF

Posted in: Community Health Policy, Your Health

Leave a Comment (0) →

Improve Heart Health By Adding Plant Proteins To Your Diet

Improve Heart Health By Adding Plant Proteins To Your Diet

Diet Suggestions to Improve Heart Health

The American Heart Association warns that too much red meat in your diet can be a factor in heart disease. So how do we change gradually?

See this season’s Featured Recipe, Quinoa Fiesta Stuffed Peppers, for a new meal idea that’s tasty and heart-healthy. Quinoa is an ancient grain, one of the few plant-based sources of complete protein, and a gluten-free recipe ingredient.

According to the American Heart Association, “A healthy diet is one of the best weapons you have to fight cardiovascular disease. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, diabetes and overweight.”

Diet suggestions from the American Heart Association to improve heart health:

  • Choose nutrient-rich foods over nutrient-poor foods; look for foods rich in vitamins, minerals, fiber and other nutrients but are lower in calories
  • Emphasize intake of vegetables, fruits, and whole grains; include low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils, and nuts
  • Limit intake of sweets, sugar-sweetened beverages, and red meats
  • Maintain a healthy weight by coordinating diet with physical activity so you’re burning as many calories as you take in Read about

Page Link: https://healthyforgood.heart.org/

Download Newsletter PDF

Posted in: Your Health

Leave a Comment (0) →

Quinoa Fiesta Stuffed Peppers

Quinoa Fiesta Stuffed Peppers

Tasty, Heart-Healthy New Menu Idea

This season’s Featured Recipe is a tasty and heart-healthy new meal idea. Quinoa is an ancient grain, one of the few plant-based sources of complete protein, and a gluten-free recipe ingredient.

The American Heart Association encourages a healthy diet rich in vegetables and whole grains as one of the best weapons you have to fight cardiovascular disease.

Ingredients

1 cup quinoa cooked in 1 3/4 to 2 cups water
and a pinch of salt
6 bell peppers (red, orange and yellow)
1 can corn 14 oz
1 can black beans 14 oz
1-1/4 cups pico de gallo
1 to 1-1/2 tsp chili powder, add more to taste
1-1/2 tsp cumin

Instructions

Preheat oven to 375 degrees F.

Rinse quinoa and bring to boil with pinch of salt in water. Cover, reduce heat and cook 15 to 20 minutes until all water absorbed. Quinoa texture should be fluffy. Remove from heat. Mix together corn, black beans and pico de gallo with spices and gently stir into quinoa.

Halve peppers, remove seeds and place on baking sheet lined with parchment paper. Stuff each pepper with quinoa mixture and bake for 30 minutes.

Garnish with your choice of grated cheese or sour cream, cilantro and avocado slices.

Serves 8.

Download Newsletter PDF

Posted in: Your Health

Leave a Comment (0) →

Celebrate National Nutrition Month March 2018

Celebrate National Nutrition Month March 2018

March is National Nutrition Month and many resources are available to help families and communities learn more about healthy eating.

The Academy of Nutrition and Dietetics designates a new theme for nutrition month each year and this year’s theme Go Further with Food focuses on smart food choices and developing good habits in planning shopping, preparing and eating. Preparing meals to go further includes planning meals and snacks in advance to reduce food loss and waste.

For some of the best information about healthy eating, go to MyPlate.gov and read about Health Eating Style and Guidelines for Food Variety.

MyPlate Healthy Eating

Posted in: Your Health

Leave a Comment (0) →

Should A Mobile Health App Be Your Next Prescription?

Should A Mobile Health App Be Your Next Prescription?

Common Sense Family Doctor is a regular feature on our website. Today’s topic asks, should a mobile app be your next prescription?

“If you nibble it, scribble it.”

At Mainstreet Clinic, I have encouraged many of you to try Lose It!, a free app that makes calorie counting easier (thank you, Gale!). What’s good about this tool is — if you stick to the format — it mirrors your actual eating behaviors.

I often hear frustrated people say, “I don’t eat anything and I can’t lose a pound!” But a nutritionist said recently on a public radio conversation, “If you nibble it, scribble it.”

Lose It! helps you scribble and keep track of, specifically, every snack and every meal. Lose It! tracks the calories burned via dozens of different exercise options — thereby encouraging you to exercise. The feedback puts you in control. Weight loss inevitably follows.

Read the Common Sense Family Doctor here: Should a mobile app be your next prescription? published January 29, 2018

Posted in: Community Health Policy, Your Health

Leave a Comment (0) →

Indian-Style Red Lentil Soup for Winter

Indian-Style Red Lentil Soup for Winter

Featured Winter Recipe

Indian-style red lentil soup warms the tummy during fall and winter. Bursting with flavor, Patsy Bassel’s recipe blends aromatic, flavorful spices and garnishes.

Ingredients

3 Tbsp vegetable oil
1 onion diced
2 carrots diced
1 celery stick diced
1 jalapeño diced
2 cloves garlic minced
4 tsp ginger minced
2 cups red lentils rinsed
2 15 oz can chicken or vegetable broth
4 cups water
1 15 oz can diced tomatoes
2 tsp salt
2 tsp whole cumin seeds
2 tsp whole mustard seeds
1 Tbsp ground turmeric
1 Tbsp paprika
Lemon slice
Parsley (for garnish)
Yogurt a dollop (for topping)

Instructions

Heat 1 Tbsp oil in small pan. When hot, add cumin and mustard seeds. Cook, stirring constantly, about 15 seconds until seeds begin to pop. Set aside. In another pan, heat 2 Tbsp oil. Add onion and garlic until soft. Add jalapeño, garlic, ginger, carrots, celery and cook until fragrant. Add spices and salt including the cumin and mustard seeds. Let spices release flavor for 1 minute. Add lentils, broth, and water, then diced tomatoes. Bring to a boil. Reduce heat and simmer until lentils begin to break down, 30 minutes. Add lemon slice 10 minutes before done. Remove lemon slice. Garnish with parsley and yogurt. I like to serve it with a crusty French baguette or naan. Makes 8 servings.

Posted in: Health Blog, Your Health

Leave a Comment (0) →

How To #FightFlu This Season

How To #FightFlu This Season

Getting a flu shot is the best way to protect yourself, your family and vulnerable people in our community

Flu shots can reduce flu illnesses, doctor visits, and missed work or school due to the flu, as well as prevent flu-related hospitalizations.

A 2017 study in Pediatrics was the first to show that flu vaccination also significantly reduced a child’s risk of dying from influenza.

The more people who get vaccinated, the more people will be protected from the fluincluding older people, very young children, pregnant women, and people with certain long-term health conditions who are more vulnerable to serious flu complications.

What’s new this flu season?

The recommendation not to use the nasal spray flu vaccine (LAIV) was renewed for the 2017-2018 season. Only injectable flu shots are recommended for use again this season.

Flu vaccines have been updated to better match circulating viruses (the influenza A(H1N1) component was updated).

Pregnant women may receive any licensed, recommended, and age-appropriate flu vaccine.

Main options for flu shots this season

Standard-dose flu shots

Most are given into the muscle with a needle (one is given into the skin). The virus used to make vaccine is dead; you cannot get the flu from a flu shot! MainStreet has this quadravalent.

High-dose shots for older people

There are now data that this stronger dose of shot adds greater flu protection in people 65 and over – an especially vulnerable segment of our population. This version is available at several local pharmacies and it is paid for by Medicare. 

Source: Centers for Disease Control (#FightFlu)

Fact Check: Can the flu vaccine give me the flu?

No. The flu vaccine is made with killed virus or a recombinant method using non-living ingredients.
So the flu shot can’t give you the flu. But a few people may develop flu-like symptoms after getting a flu shot for a variety of reasons, including:

  • Reaction to the vaccine. Some people experience muscle aches and a slight fever for a day or two after receiving a flu shot. This may be a side effect of your body’s production of protective antibodies.
  • The two-week window. It takes about two weeks for the flu shot to take full effect. If you’re exposed to the influenza virus shortly before or during that time period, you might catch the flu.
  • Mismatched flu viruses. In some years, the influenza viruses used for the vaccine don’t match the viruses circulating during the flu season. If this occurs, your flu shot will be less effective, but may still offer some protection.
  • Other illnesses. Many other diseases, such as the common cold, also produce flu-like symptoms. So you may think you have the flu when you actually don’t.

Posted in: Health Blog, News, Workplace Health, Your Health

Leave a Comment (0) →

Gazpacho: It’s Salad With A Spoon

Gazpacho: It’s Salad With A Spoon

Featured Fall Recipe

Download Newsletter: September/October 2017

Chilled Gazpacho Soup is a refreshing and healthy dish that’s quick and easy to make. Try Terri Bartlett’s simple recipe.

Ingredients

1 small to medium red bell pepper
1 small to medium green bell pepper
1 medium cucumber, peeled
1 medium carrot, peeled
2 or 3 green onions (with about 1 inch of green tops left on)
2 stalks celery
1/4 cup cilantro, chopped
1/2 tsp finely chopped jalapeno pepper
Juice of one lemon
1/2 cup cold water
1 28-oz. can diced tomatoes
1 large avocado (should be ripe, but still firm)
Salt and pepper to taste
Instructions on back page

Instructions

Chop the bell peppers, carrots onions, cucumber, and celery into large pieces. Place in a blender or food processor. Add the lemon juice, water, and cilantro. Blend to desired smoothness (I like my gazpacho “chunky”). Add the tomatoes, jalapeño, salt and pepper, and “pulse” the blender for about 5 seconds more. Chill for at least an hour before serving; the colder the better! Provide slices of avocado for garnish. Serves 6.

Posted in: Your Health

Leave a Comment (0) →

Murphy Farms Rebuilding in Walters, Oklahoma

Murphy Farms Rebuilding in Walters, Oklahoma

Murphy Farms Has Rebounded from the Storm with New Products and a New Store in Walters

Download Newsletter: September/October 2017

After a devastating storm in May, Murphy Farms has rebounded with several new products and a new on-site store at the farm (view google map), five miles west and one mile north of Walters on Hwy 277/281.

Murphy Farms is rebuilding with expanded products, including baked goods from certified organic milled grains, grass-fed beef, and hydroponic green vegetables. Old favorites are still for sale at the Murphy Farms Store: Heirloom fruits and vegetables, raw honey from their own bees, and homemade preserves.

Dr. Birdwell says: “Home-grown ‘real food’ is a key to good health. Take advantage of this local treasure and visit the Murphy Farms Store soon!”

According to the American Academy of Family Physicians, “Good nutrition is one of the keys to a healthy life … improve your health by keeping a balanced diet, featuring foods that contain vitamins and minerals: fruits, vegetables, whole grains, dairy, and sources of protein.” Read more at FamilyDoctor.org

Murphy Farms Store

Get driving directions on Google Maps

Store Hours

6:00 am to 8:00 pm every day

VIP Text List

Join by texting 88202 and entering “murphyfarms”

Website

www.murphyfarmsorchard.com

Facebook

facebook.com/murphy.farms.3

Posted in: Your Health

Leave a Comment (0) →
Page 1 of 3 123