Wednesday, October 24, 2018

Four Ways to Tackle Your Emotions

Negative emotions like fear, sadness and anger are a basic part of life. Sometimes we struggle with how to deal with these emotions effectively, but there are ways to respond and cope with negative feelings in productive way.

Try the four steps to tackle negative emotions.

1. Pause. 
Instead of acting on feelings right away, stop yourself and think things through. Count to 100 or say the alphabet backwards.

2. Acknowledge what you’re feeling. 
Are you mad at someone or are you sad because your feelings were hurt by what they did? Whatever it is that you are feeling, it is ok to feel that way.

3. Think. 
Now that you have taken a few moments to figure out what exactly it is that you are feeling, think about how you can make yourself feel better.

4. Help. 
Take an action to help yourself based upon what you came up with in the “Think” step.

~Mental Health America

Thursday, October 18, 2018

Is Your “Sweet Tooth” Really a “Fat Tooth”?

Think your diet is suffering from your persistent “sweet tooth”? Think again. Our brains are designed to prompt us to seek out natural sources of sweet carbohydrates and foods containing fat. These naturally higher calorie foods were necessary for survival in times when food was scarce. Now we have 24/7 access to foods manufactured to be highly desirable and loaded with sugar and fat.

Food manufacturers continuously come up with new combinations of sugar and fat that are cheap and easily accessible. The more we eat, the more we crave. Most people who think they have a “sweet tooth” often desire cookies, cake, ice-cream, donuts or chocolate that contains more fat than sugar. These cravings add up to more calories and 12-14 more grams of fat per day compared to people who avoid these sweets.

Take control of your “fat tooth” by cutting back on sugar and processed fats. If you get a craving, grab a fat-free sweet, like hard candy and ride your “crave wave” for 15 minutes until the desire subsides. You can also give your body natural sweets like fruit. If you have diabetes, the trick is to figure out how to satisfy your “sweet tooth” and stay within your carbohydrate budget. Over time, your “sweet tooth” and your “fat tooth” will calm down.

Thursday, October 4, 2018

Butternut Squash Fries

Get the most out of seasonal vegetables! Try these crispy, nutrient-rich fries made from butternut squash. Makes 4 servings, about 1 cup each.
  • 1 large butternut squash
  • 1/2 tablespoon olive oil
  • 1 teaspoon homemade Cajun
  • Spice blend (see recipe below)

  • 1 tablespoon chili powder
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1/2 tablespoon smoked paprika
  • 1/2 tablespoon black pepper
  • 1 teaspoon cayenne pepper

Combine all ingredients in a jar. Shake well. Store in an air tight container for up to one year.

Preheat oven to 450°F. Cut the squash in half lengthwise. Use a large spoon to remove all of the seeds. Peel the squash with a sharp knife or vegetable peeler. Slice into french fry shapes. Try to keep the fries all the same size for even cooking. In a large bowl, toss the fries with the olive oil and Cajun seasoning. Place fries on a parchment-lined baking sheet. Make sure the fries are in a single layer and try to keep them from touching. Bake for 20 minutes. Flip fries and bake for an additional 20 minutes or until browned.

Nutritional Information(Per 1 cup serving):
Calories 66
Total Fat 1.9g
Sodium 5mg
Carbohydrates 13.3g

Managing Medications

Prescribed medications come in several forms and are taken in different ways. Even though they are meant to improve health, taking medicat...