Everything you need to know about certified nurse midwives (CNM)! Click image for larger view.
Pizza seems to be a comfort food for many folks, yet it’s considered a “not-so-healthy” choice. There are many ways to make your pizza healthier, and the sauce is one item that could use a makeover.
Making pizza sauce is not hard, and not all pizza sauces have to be tomato-based. A basil or spinach pesto could be used or even a white sauce can be made. To keep things as traditional as possible the recipe below is tomato-based. To make it convenient, this recipe uses tomato puree, but you can also make your own tomato sauce starting with fresh tomatoes or canned crushed tomatoes. The sugar in most tomato-based dishes is used to cut down on the acidity of the tomatoes.
1 onion, finely minced (can put in a food processor)
1 Tablespoon minced garlic
3 cups of tomato PUREE
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon salt
1 teaspoon honey or other sweetener of choice
½ teaspoon of crushed red pepper flakes or some other hot pepper (optional)
1 teaspoon red wine vinegar
1 Tablespoon of olive oil
Heat oil in pan and sauté onions until translucent over medium heat. Add garlic, and sauté another minute with the onions. Add tomato puree, the herbs, salt and sweetener. Stir. Bring to a low boil then turn down heat and simmer, stirring occasionally. Cook for 20 minutes until sauce has thickened a bit and flavors have married. Add vinegar, stir and simmer for another 5 minutes.
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What’s in a label? The U.S. Food and Drug Administration (FDA) is considering making changes to nutrition labels to include additional information that will help consumers make responsible food choices. Until then, you can identify the best foods for your diet by using these simple tips:
Find the secret ingredient. Did you know that you can find partially hydrogenated oil in many foods packaged foods? This is the manufactured form of trans fat, which experts agree is among the worst fats for your body.
Less is more. Most health experts advise avoiding foods with long ingredient lists, which tend to belong to foods that are highly processed and full of chemicals and additives. Focus on whole foods that undergo less processing.
Go to the back. The back of the package, that is. Don’t be fooled by the BIG letters or claims on the front of the package. Look at the label on the back or side panel of the package to really understand the ingredient list. Continue Reading »
When we overexert ourselves and damage our tissues, pain is usually an indication that it may be time to seek medical attention. If you’re suffering from a musculoskeletal injury—injury to the bones, joints, muscles, tendons, ligaments or nerves—physical therapy may be your best option for full recovery.
Musculoskeletal injuries can be caused by actions as simple as falls or direct hits to the muscles, and include fractures, sprains and dislocations. One physical therapy treatment that is growing in popularity for these injuries is dry needling. Dry needling uses a thin needle to penetrate the skin and stimulate underlying myofascial trigger points and muscular and connective tissues to decrease pain and restore full range of movement. I tell my patients to imagine a physical therapist placing a needle directly into their muscles’ “knots” to loosen them and promote tissue healing.
Dry needling is appropriate for treatment of numerous diagnoses ranging from acute injuries to chronic conditions, and can be performed on individuals of all ages. Some of the benefits include:
- Decreased pain
- Decreased movement impairments
- Increased blood flow to tissues
- Increased muscle relaxation
- Decreased banding (tightness) in muscles, allowing the muscle to contract with less pain
- Decreased inflammation in the tissues
If you are eating seasonally, you are in luck because there are many foods grown in Wisconsin that are in season this time of year. One of my favorites is fennel.
Fun fact: fennel is a flowering plant that belongs to the same plant family as carrots. Fennel is a hardy perennial plant, considered both an herb and a vegetable. It has yellow flowers and beautiful, soft, feathery leaves similar to dill. It typically grows in the Mediterranean, but it is also grown in Wisconsin.
Smelling fennel is an experience in and of itself! It is very aromatic with a deep pungent aroma that resembles anise, similar but much richer smelling than licorice.
Fennel is also a very flavorful herb. Almost every part of the plant can be used in cooking. The dried fennel seeds are aromatic and taste like anise. Green seeds are best for cooking, having the most flavor. The leaves can be used to finish off a dish to produce a delicate flavor, and the bulb can be used as a vegetable by putting it in salads and soups. It is crisp and can be sautéed, baked, grilled or eaten raw.
Many Indian and Middle Eastern dishes call for fennel in their recipes. It is also found in some Chinese spice powders. Fennel is often used to make Italian sausage, and it is also found in breath fresheners. It can be used to make tea, which tastes much like licorice or anise tea.
All in all fennel is a wonderful food that can be used in many ways. Look for it in the grocery stores or at your local farmer’s market.