Barnabas Podiatry and Health Wellness Center, PLLC

05/15/2022

Here's to fit health...Let's build your organization

Uncover the best foods to help you build muscle and strength. Find out which of your favorite foods have the best nutrients for a healthy diet.

06/06/2021

We provide medical networking and cybersecurity service opportunities via business relationships, establish and create wellness and health related seminars on topics of Podiatric medicine as well as in the areas of nutrition, diet and exercise, for a holistic and spiritual approach for and by the community of like-minded individuals and groups as well as providing legal resources assistance and business strategies representation.

01/03/2021

Here's to new health and wellness in 2021 and beyond in all areas! Take initiative and be intentional!

05/22/2018

Wellness in uniformity...

03/13/2018

Shopping List

Congratulations! You are on your way to eating healthy and improving your health.

These ideas from WebMD and the US Department of Health and Human Services will help you stock up on healthy foods to start eating better, feeling better, and reducing your risk of stroke, heart disease, diabetes, and high cholesterol.

Download now
Bread and Pasta

On grains, check for the words “whole wheat” or “whole wheat flour” as the first ingredient.

Choose whole-grain products that have at least 3 to 4 grams of fiber and fewer than 100 calories per serving. Try whole- wheat pastas, or ones that are high in protein like couscous or quinoa.

Look for:

Bread, bagels, or pita bread
English muffins
Corn tortillas (not fried)
Low-fat flour tortillas
Rice crackers
Whole wheat bread, pita pockets, and English muffins
Whole-grain flour tortillas
Couscous or kasha
Grits
Quinoa
Oatmeal
Brown rice

Meat and Seafood

Choose the leanest red meats, and opt for ground chicken or ground turkey over ground beef, as they are lower in fat.

Look for:

Skinless chicken or turkey breasts
Ground turkey or chicken
Salmon, halibut, trout, mackerel
Reduced-sodium and 95% fat-free lunch meats
Other options such as tofu, beans, and eggs

Oils and Sauces

This area is where it’s easy to take in extra sodium, sugar, and fat. Read labels and choose products with low salt, sugar, and fat content.

Look for:

Tomato sauce
Barbecue sauce
Red-wine vinegar
Salsa
Extra virgin olive oil or canola oil
Nonfat cooking spray
Jarred capers and olives
Hot pepper sauce
Fat-free or low-fat salad dressings
Mustard
Salsa or picante sauce
Canned green chilies
Soy sauce (low- sodium)

Cereals and Breakfast Foods

Buy cereals and cereal bars that are high in fiber and low in sugar, and sweeten them with berries, dried fruit, or nuts.

Look for:

Whole-grain or multigrain cereals
Steel-cut or instant oatmeal
Whole-grain cereal bars

Canned Goods

When buying canned vegetables, fruits, protein, and soups, always choose the low- sodium, low-sugar, and low-fat options.

Look for:

Diced or whole peeled tomatoes
Tuna or salmon packed in water
Low-fat soups and broths
Black, kidney, soy, or garbanzo beans
Lentils
Split peas
Diced green chilies

Frozen Foods

Frozen vegetables, whole grains, proteins, and fruit are an easy way to create a meal or add nutrition to soups, casseroles, stews, and smoothies.

Look for:

Frozen, no sauce added, vegetables such as broccoli, spinach, peas, and carrots
Frozen fruit with no added sugar, such as strawberries, raspberries, and blueberries
Frozen, cooked shrimp
Pre-portioned, low-fat ice cream or frozen yogurt
Whole-grain waffles
Whole-grain vegetable pizza
Unbreaded fish fillets
Egg substitute

Dairy, Cheese, and Eggs

Opt for low-fat dairy products and plain unsweetened yogurt. Choose cheese like Parmesan or goat cheese that provides more flavor in smaller amounts. Avoid products with high sugar and fat counts.

Look for:

Skim or low-fat milk or soymilk
Fat-free or low-fat yogurt
Fat-free or low-fat cottage cheese
Low-fat cheese or string cheese
Eggs or egg substitutes
Firm tofu
Butter or spread with no hydrogenated oils

Snacks

Even when you’re faithful to healthy eating, it is normal to crave something sweet or salty. There are several healthy snacks.

Look for:

Whole-grain crackers
Dried fruit like apricots, figs, prunes, raisins, and cranberries
Roasted and unsalted nuts like almonds, walnuts, peanuts, pecans, and pistachios
Sunflower seeds, sesame seeds, or whole or ground flaxseeds
Peanut, almond, or soy butter
Hummus
Dark chocolate containing more than 70% cocoa


Fruits and Vegetables

Buy foods that are in season and locally grown. Also select fruits with a lot of color, as they are richest in nutrients.

Look for:

Fresh bananas, apples, oranges, mangoes, strawberries, and blueberries
Sweet potatoes, baby spinach, broccoli, and carrot sticks
Exotic vegetables like okra, eggplant, kale, bamboo shoots, and bok choy

Drinks

Make sure fruit juice is 100% fruit juice. Also opt for drinks that are low in sugar.

Look for:

Unsweetened green and flavored teas
Calcium-fortified orange juice
Sparkling water

For more information about ways to reduce your risk of stroke, visit www.stroke.org

Note: This fact sheet is compiled from general, publicly available information and should not be considered recommended treatment for any particular individual. You should consult your provider about any personal medical concerns.

All publications are reviewed by National Stroke Association’s Publications Committee.

12/05/2017

Pineapple: A Delicious Superfood

Posted by Christa Knox Dec 01 2017

Pineapple—fruit of the tropics and a delicious superfood! Just one cup of pineapple contains over 100% of your daily vitamin C needs.

Vitamin C is the body's primary water-soluble antioxidant, and it defends the aqueous areas of the body against free radicals which can can attack and damage normal, healthy cells. These free radicals have been shown to promote atherosclerosis (hardening of the arteries due to plaque build-up). About half of all strokes are caused by atherosclerosis which is a disease in which plaque builds up inside your arteries, and can cause heart attacks develops silently and can put our brains and our independence at risk.

Eating a diet rich in vitamin C and other antioxidants can lower your risk of atherosclerosis and the risk of stroke. In addition to having high amounts of manganese, which supports antioxidant defenses, pineapples also contain high amounts of the B vitamin thiamin, which is used in energy production.

Pineapple also has a protein-digesting enzyme called bromelain, which supports a healthy digestive system, and is a strong anti-inflammatory agent.

Foods that are inflammatory include: refined sugars, refined flours (white bread, cookies, pasta, crackers, and more, animal fats, alcohol, and food allergens. Inflammatory cells are factors in ischemic ((inadequate blood supply; 87% of stroke cases) brain injury and stroke.

Additionally, inflammatory genes are involved in determining stroke outcome. So, as you can see, eating anti-inflammatory foods is critical post-stroke and can also help in preventing stroke in the first place. To help reduce the consequences of a stroke, it is critical that we support the Blood Brain Barrier (BBB) with anti-inflammatory foods, like pineapple, turmeric, ginger, and wild salmon.

12/04/2017

Healthy Recipes: Honey Lemon Chicken Breasts

Number of servings: 4

Calories per serving: 444

Preparation time: 25 min

Total time: 45 min

Ingredients

1⁄4 cup lemon juice

3 tbsp honey

1⁄4 tsp salt

1⁄2 tsp salt-free Mrs. Dash† Lemon Pepper Seasoning Blend

Nonstick cooking spray

1 tbsp olive oil

1 1⁄2 lb (four 6-oz) chicken breasts, boneless, skinned

6 sliced green onions, tops included

1⁄4 cup minced red bell pepper

1⁄4 cup chopped fresh parsley

1 cup brown rice, cooked according to directions without salt or fat

*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.
Reading the Nutrition Facts Labels

Diabetes Friendly

This recipe meets the recommendations of the American Diabetes Association® for 45 to 60 grams of carbohydrates for most meals and 10 to 25 grams of carbohydrates for most snacks. You and your health care team can figure out if these are the right amounts for you.

View lower-carb recipe option

Directions

1. In a small bowl combine the lemon juice, honey, salt, and salt-free seasoning. Mix well and set aside.

2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When hot, add chicken breasts. Cook 3 to 4 minutes on each side to brown.

3. Add the onions, pepper, and lemon juice mixture. Reduce heat to low. Cover. Simmer for 15 to 20 minutes until chicken is cooked through.

4. To serve, spoon sauce over the chicken breasts and top with parsley. Serve with hot brown rice.

Makes 4 servings.

†Other brands listed are the trademarks of their respective owners and are not trademarks of Merck Sharp & Dohme Corp., a subsidiary of Merck & Co., Inc.

https://www.merckengage.com/eating
Posted By: Elynor Moss

Welcome to MerckEngage, your resource for healthier living information, tips, and ideas.

11/20/2017

11/12/2017

Stroke is a leading cause of disability & death in the United States.

09/21/2017

Wanted: All CMAs, NPS, Nutritionists and other Health Professionals....and Cybersecurity experts....
There is a place for you here.....
Only the best will prevail.........

09/08/2017

Decrease Breast Cancer Risk with Exercise
Posted By Adrienne on Friday, September 8, 2017 in Health (taking care of yourself)

Cardio exercise strengthens our heart and lung function. Some “gym rats” prefer strength training (weight lifting) to cardio. However, aerobic fitness changes cells to lower the risk of breast cancer. As much as half of our fitness level is genetically determined, as other traits and body shapes/heights are. Exercise can increase your fitness level, while avoiding movement will reduce it.

A new study published in the July issue of Carcinogenesis, researchers used actual rats to focus on how being physically fit lowers the risk for breast cancer. Rats were put on treadmills and tested for endurance. Those that ran the farthest were mated with each other, while those that tired early were paired as well. The resulting pups were exposed to a chemical known to trigger breast cancer before reaching puberty. There were extreme differences between the high and low fitness animals. The rats with low natural fitness were four times as likely to develop breast cancer as the high fitness animals. They also contracted the disease earlier and developed tumors throughout life.

After the rats died, their cells were examined more closely. The mTOR network, short for the “mammalian target of rapamycin”, is a group of interlinked proteins within a cell that know how much energy is available for division and replication. The mTOR networks in the higher fitness rats produced signals telling the cells to avoid dividing much, while the low fitness rats had mTOR networks that produced messages to promote cell division. Uncontrolled cell division is an indication of cancer. Women with breast cancer exhibit hyperactive mTOR networks.

Even without exercise, the rats born to high fitness level parents were highly resistant to breast cancer and had fine-tuned cell function. We are likely to raise our innate fitness level with exercise.

09/07/2017

Health & Wellness including checking cost and s(cents)ense...

When I travel, particularly overseas, I run into a lot of people who are totally confused about the American healthcare system. For all intents and purposes, they think the United States relies on …

09/06/2017

Seniors Risk Ability to Walk if Sedentary Lifestyle Continues

Posted By Adrienne on Wednesday, September 6, 2017 in Exercise

We are not the active population we used to be. We sit in front of the TV, in front of a screen, in front of a book, or in traffic. When you add up all the hours in the day you are sitting, the higher the number means greater risk to your ability to walk at all when older.

An AARP Diet and Health Study of healthy men and women age 50 to 71, starting in 1995, measured sitting and walking ability over a decade. Those who sat the most and moved the least had more than three times the risk of having difficulty walking by the end of the study, while some were unable to walk at all.

Sitting and watching TV for long periods is one of the most dangerous things that older people can do. Researchers recorded how much time the people watched TV, exercised/gardened, did housework, or any other activity. Those who watched more than five hours of TV each day had a 65 percent greater risk of having a mobility issue at the end of the study.

Office employees are sedentary as well, but they get up to walk to other offices, to the printer or restroom, and go to lunch. Get up at least every 30 minutes while staring at a screen. If you are binge watching Netflix, get up and walk around in between episodes, anything to move for a couple of minutes.

In an aging population, try to be as active as you can when not sedentary. This may seem like common sense, but the report speaks otherwise. At least five minutes a day of brisk movement is beneficial. Go outside and walk every day; finding a friend to join you makes the time pass quicker. Exercise is nature’s best medicine.

09/01/2017

Thank you!

Good Morning ! We know you've all seen the devastation in Houston and the effects of their losses will be felt for a very long time. As a nation, we have the opportunity to band together and show them what it means to be the UNITED States. As Christians, we have the opportunity to be the hands and feet of Christ by finding ways to serve those in need.

Sparrows Nest has been thinking about how to combine those efforts on a local community level and have decided to coordinate a collection to be distributed there. If you would like to participate, let us know. We will be gathering items over the next 2 weeks and working on a plan for delivery. You can do this individually, within your neighborhood or within your church.

Let us know when you're ready for pickup and we will make that happen. If you want to drop anything by our house, you can do that too. Our address is 112 Woodcrest Road, Mooresville NC 28115.

Items needed are basically everything but could include personal hygiene and toiletry items, food, bottled water, baby items, pet food, etc.

If your church wants to be involved but isn't doing anything on a church level, please feel free to share this with them and coordinate it within your own local church. We will be glad to come and pick it up.

Please share this on your page and give others the opportunity to help!

Any questions, call or text Steve @ 704-622-6030 or Crystal @ 704-309-1214.

God bless you all and God bless Texas! ❤️

Sparrows Nest Ministry Team

08/23/2017

Feasting at Breakfast Leads to Weight Loss

Posted By Adrienne on Wednesday, August 23, 2017 in Nutrition

Nearly a quarter of American adults admit to skipping breakfast. I could never do that, as I function better in the day when eating right after getting up. As we have heard that breakfast is the most important meal of the day, a recent study shows that it should ideally be our largest meal as well.

In July, The Journal of Nutrition published a study which analyzed the eating habits of 50,000 adults. It found that loading up on calories early in the day kick-starts the metabolism. Watching the clock is more important than watching calorie intake in weight control. The American Heart Association agrees that the timing of meals may reduce high blood pressure and high cholesterol.

The study also found that those who ate their largest meal early in the day had a lower body mass index (BMI) than those who ate a large lunch or dinner. Rethinking when and how much we eat, including fasting, may have benefits. Fasting causes the body to burn fat stores for fuel. The body’s digestive process and insulin activity peak in the morning, leading to peak performance. Identical meals may store more fat in the evening than the morning.

In earlier experiments with mice, the animals were given unlimited access to a high-fat diet. Those mice became obese in ten weeks and developed diabetes followed by high cholesterol. When the mice were given this diet only eight hours a day, they did not become obese or diabetic.

An Israeli researcher has tested these principles in clinical trials, recruiting dozens of obese women and putting them on 1,400 calorie per day diets. Half of them were to consume 700 calories at breakfast, 500 at lunch, and 200 at dinner. The other half was to reverse the order. Women in both groups lost weight after 12 weeks, but those who ate larger meals in the morning lost 2.5 times more weight, as well as body fat.

Artificial lighting, shift work, and modern life can disrupt our internal biological systems. If your light exposure is not timed correctly with meals, the systems cannot communicate with each other. Researchers suggest making your evening meal as small as possible.

07/30/2017

Veggieproof for your soy...ul!

http://SupremeMasterTV.com • VEG1861; Aired on 19 Oct 2011 • Please share those videos through facebook and other means. Subscribe, comment and like it are f...

07/06/2017

Maintaing health and wellness..

07/06/2017

Get your wellness on...