5 Healthy Meals

1.     Banana and Almond Butter Toast

You only need 3 ingredients and 5 minutes of prep time for this simple snack. It has banana, an excellent source of resistant starch; almond butter, which is filled with heart-healthy monounsaturated fat; and fiber-rich rye bread.

Ingredients: Almond butter, rye bread, banana

Calories: 280

 

2.     Tuna and White Bean Crostino

This crostino has nearly 4 grams of resistant starch, which helps your body burn fat.

Ingredients: Canned tuna, white beans, lemon, fresh parsley, salt, pepper, whole-wheat country bread, Fontina cheese

Calories: 394

 

3.     Chicken and Veggie Pita

This easy chicken sandwich packed with veggies is the perfect power snack. The fresh vegetables boost your energy, and the chicken helps you burn calories by forcing your body to work harder to digest it. It's a powerful combination of ingredients that can fill you up and slim you down all at the same time.

Ingredients: Baby spinach, cooked chicken, sliced red bell pepper, low-fat Italian vinaigrette, whole-grain pita

Calories: 400

 

4.     Raw Kale, Grapefruit and Hazelnut Salad

Kale, the ultimate superfood, is rich in vitamins A, C, and K, while grapefruit protects your heart, smooths your skin, and suppresses your appetite.

Ingredients: Pink grapefruit, red onion, lemon, plain yogurt, extra-virgin olive oil, kosher salt, black pepper, lacinato kale or baby kale leaves, toasted hazelnuts

Calories: 184

 

5.     Blueberry Oat Pancakes with Maple Yogurt

Who doesn't love pancakes? This recipe for blueberry oat pancakes with maple yogurt makes it easy to enjoy your favorite breakfast, guilt-free. Just one serving packs 26 grams of protein, 6 grams of fiber, and a powerful dose of antioxidants.

Ingredients: Old-fashion rolled oats, low-fat cottage cheese, eggs, vanilla extract, blueberries, cooking spray, plain Greek-style low-fat yogurt, maple syrup

Calories: 410

Pets and Holidays

I know, I know.....How do pets relate to a health and wellness blog?

Every December Glimpse Medical gives away services and/or products to anyone who brings in donations for several selected animal foundations.  We dedicate December to all of our furry friends out there and wish them a healthy year to come.  

Holly, Jolly and Oh-So-Safe! Of course you want to include your furry companions in the festivities, pet parents, but as you celebrate this holiday season, try to keep your pet's eating and exercise habits as close to their normal routine as possible. And be sure to steer them clear of the following unhealthy treats, toxic plants and dangerous decorations:

O Christmas Tree Securely anchor your Christmas tree so it doesn't tip and fall, causing possible injury to your pet. This will also prevent the tree water—which may contain fertilizers that can cause stomach upset—from spilling. Stagnant tree water is a breeding ground for bacteria and your pet could end up with nausea or diarrhea should he imbibe.

Tinsel-less Town Kitties love this sparkly, light-catching "toy" that's easy to bat around and carry in their mouths. But a nibble can lead to a swallow, which can lead to an obstructed digestive tract, severe vomiting, dehydration and possible surgery. It's best to brighten your boughs with something other than tinsel.

No Feasting for the Furries 

By now you know not to feed your pets chocolate and anything sweetened with xylitol, but do you know the lengths to which an enterprising fur kid will go to chomp on something yummy? Make sure to keep your pets away from the table and unattended plates of food, and be sure to secure the lids on garbage cans.  Another little know food that is rampant around the holidays that can cause excruciating pain, paralysis, and death of your furry friends are nuts.  Be sure to keep all these pushed way back on the counter or up high on the shelves.  

Toy Joy 
Looking to stuff your pet's stockings? Choose gifts that are safe. 

• Dogs have been known to tear their toys apart and swallowing the pieces, which can then become lodged in the esophagus, stomach or intestines. Stick with chew toys that are basically indestructible, Kongs that can be stuffed with healthy foods or chew treats that are designed to be safely digestible. 
• Long, stringy things are a feline's dream, but the most risky toys for cats involve ribbon, yarn and loose little parts that can get stuck in the intestines, often necessitating surgery. Surprise kitty with a new ball that's too big to swallow, a stuffed catnip toy or the interactive cat dancer—and tons of play sessions together.

Forget the Mistletoe & Holly 
Holly, when ingested, can cause pets to suffer nausea, vomiting and diarrhea. Mistletoe can cause gastrointestinal upset and cardiovascular problems. And many varieties of lilies, can cause kidney failure in cats if ingested. Opt for just-as-jolly artificial plants made from silk or plastic, or choose a pet-safe bouquet.

Leave the Leftovers 
Fatty, spicy and no-no human foods, as well as bones, should not be fed to your furry friends. Pets can join the festivities in other fun ways that won't lead to costly medical bills.

That Holiday Glow 
Don't leave lighted candles unattended. Pets may burn themselves or cause a fire if they knock candles over. Be sure to use appropriate candle holders, placed on a stable surface. And if you leave the room, put the candle out!

Wired Up 
Keep wires, batteries and glass or plastic ornaments out of paws' reach. A wire can deliver a potentially lethal electrical shock and a punctured battery can cause burns to the mouth and esophagus, while shards of breakable ornaments can damage your pet's mouth.

House Rules 
If your animal-loving guests would like to give your pets a little extra attention and exercise while you're busy tending to the party, ask them to feel free to start a nice play or petting session.

Put the Meds Away 
Make sure all of your medications are locked behind secure doors, and be sure to tell your guests to keep their meds zipped up and packed away, too.

Careful with Cocktails 

If your celebration includes adult holiday beverages, be sure to place your unattended alcoholic drinks where pets cannot get to them. If ingested, your pet could become weak, ill and may even go into a coma, possibly resulting in death from respiratory failure.

A Room of Their Own 
Give your pet his own quiet space to retreat to—complete with fresh water and a place to snuggle. Shy pups and cats might want to hide out under a piece of furniture, in their carrying case or in a separate room away from the hubbub.

New Year's Noise 
As you count down to the new year, please keep in mind that strings of thrown confetti can get lodged in a cat's intestines, if ingested, perhaps necessitating surgery. Noisy poppers can terrify pets and cause possible damage to sensitive ears. 

re-posted from: https://www.aspca.org/pet-care/holiday-safety-tips 

21 Healthy Thanksgiving Ingredient Substitutions

 

The holidays are coming and they're typically full of rich and highly caloric foods that aren't necessarily good for our health or our waist lines. The average American gains approximately one to two pounds during the holidays. These pounds typically aren't shed and can add up over the years.

This holiday season, stop the cycle.

By making just a few minor adjustments, you can save yourself hundreds of calories. Use some of the tips below to reduce calories and fat while preserving the flavor of your meals.

HIGH CALORIE INGREDIENT SUBSTITUTIONS

1. Baked Goods
Oils and butter in these recipes can be substituted with apple sauce, prune puree, or bananas.

2. Chocolate
Use fewer chocolate chips than a recipe calls for or substitute with cocoa powder.

3. Whole Milk, Whipping Cream
Lower fat milk or imitation whipped cream will reduce your calories greatly.

4. Butter
Use healthier fats like light cooking spray, whipped butter, olive oil, peanut oil, or a trans-fat-free margarine.

5. Salad Dressing
Salads may seem super healthy, but just a tablespoon of some salad dressings can set you back 100 calories. Instead use reduced-calorie salad dressing, lemon juice, reduced-fat cottage cheese, or herb-flavored or wine vinegar.

6. Cheese
Instead of the usual cheese, try reduced fat cheese. I bet neither you nor your family will be able to tell the difference.

7. Sour Cream, Mayonnaise
Use a plain fat free Greek yogurt--it has the same texture and similar flavor to both sour cream and mayonnaise.

8. Gravy
Put your gravy into the refrigerator before serving. Once it gets cold the fat will collect at the top, skim it off, defrost, and serve.


DINNER TIME

9. What to Serve
Serve low calorie foods like Canadian bacon, roast beef, raw vegetables, light cheese, dip made with fat free yogurt, and/or homemade salsa.

10. Lean Your Meats
Make your meats lean by removing the skin and fat before eating.

11. A Full Plate
Fill up half of your plate with non-starchy vegetables like salad, green beans, spinach, or broccoli.

12. Portion Control
If you have trouble with portion control, drink two large glasses of water right before you start your meal and continue to take sips between bites.   Remember, the kitchen doesn't close the moment you leave it, so take smaller portions, and if your really hungry afterwards you can go get more.  

13. Get Involved
Get involved in the table conversation.  Your plate will stay full longer because your eating slower and your brain has time to register that your stomach is satisfied. 
 
DESSERT TIME

14. Low-Calorie Sweets

Make a lower-calorie dessert like Angel food cake topped with light whip cream and fruit.

15. Fruits
Poached or baked fruits with a light whipped topping also make great desserts.

16. Cakes and Pies
Gingerbread is a lower calorie alternative to the usual cakes and pies.

DRINKS

17. Add Water
Make spritzers with sparkling water or club soda and add some fruit for flavor.

18. Low Calorie Options
Choose light beer, wine, or drinks made with no calorie mixers.

19. Alternate
Alternate between alcoholic drink and water to stay hydrated and keep calories lower.

20. Infusion
Try an infused liquor to reduce alcohol intake and use of mixers.

AFTER MEAL ACTIVITY

21. Walk it Off
Make activity a habit after your meals--whether it be a walk or an interactive game, get the whole family involved so that you can all burn a few extra calories and lead a longer, healthier life togethe