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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (April 25, 2018)
18 Wednesday, April 25, 2018 The Nugget Newspaper, Sisters, Oregon Greek Yogurt Chicken Salad Sandwich Healthy eating at home By Jodi Schneider Correspondent You don’t have to be an experienced cook to prepare healthy meals at home. Convenience is a real sell- ing point for folks these days: Many people in the modern world don’t make time for preparing food, believing that they’re always too busy. Yet cooking fresh food doesn’t have to take hours. Compare making a quick fresh fish dish with waiting in a line at a fast- food restaurant; the amount of time is probably the same. It’s probable that you’re consuming more calories when you dine out than when you eat at home. According to John Hopkins Bloomberg School of Public Health research, people who fre- quently cook meals at home eat healthier and consume fewer calories than those who cook less. When you prepare and cook meals for you and your family at home, you are in control of what you are eat- ing. You can get inventive with your own culinary cre- ations. Many commercially prepared foods are high in fat, salt, and sugar. But, when you prepare your own food, you know exactly which ingredi- ents and how much of each are going into our food. There are so many meals that can be made in less than 30 minutes. And if you choose a more complex recipe, you can always cook in bulk and eat the surplus later in the week or freeze it. Healthy eating is not about strict dietary limita- tions, staying unrealistically thin, or depriving yourself of the foods you love. It’s about feeling great, having more energy and improving your health. If you feel overwhelmed by all the conflicting nutri- tion and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. Eating a healthy diet doesn’t have to be overly complicated. It’s easier than you think: just eating more fresh fruits and vegetables and cooking meals at home will help keep you healthier. While some specific foods or nutrients have been shown What are you searching for? Support for Muscles and Joints? Cellular Health & Detoxifi cation? Emotional Balance? How to Manage Stress? Don’t miss these two FREE classes! SUN., MAY 6 • SISTERS LIBRARY 1-2 p.m. “Essential Oils for Your Health” Angela Bobst, doTERRA Leader/ Essential Oil Educator, Sisters 2-3 p.m. “The Perfect Storm – Detox Done Right” Dr. Andrew Torchio, Pangea Chiropractic, Bend It’s time to take charge of your life! or·thot·ics foot beds for pain relief Custom orthotics are designed to relieve pain & discomfort, and correct the body’s alignment at it’s foundation: the FEET 541-636-0855 Free Consultation Mobile offi ce can come to you! to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. Choose healthier meats and proteins, like chicken, fish and beans. Get creative, add color to your meals with fruits and vegetables. Make healthy substitutions when you can, like using Greek yogurt instead of mayonnaise. Take baby steps over time to replace less-healthy ingredi- ents in your family favorites. Learn new ways to give food great flavor without added salt, including herbs, spices, and other seasonings. Try using healthy vegetable oils instead of butter. Preparing food at home could help with chronic dis- ease prevention such as heart disease, diabetes, strokes, and gastrointestinal disorders. As one researcher in the Canadian Journal of Dietetic Practice and Research said: “Back at the turn of the century, we began the long process of turning over to the food industry many of the decisions about what we eat, in the name of habit or con- venience or taste. Today our staggering rates of obesity and diabetes are testimony to INGREDIENTS: 2 cups leftover chicken 1/2 cup diced red onion 1/2 cup diced apple 1/2 cup grapes, halved 1/4 cup dried cranberries 1/4 cup slivered almonds 1/2 cup plain Greek yogurt 1 tablespoon fresh squeezed lemon juice, or more to taste 1/2 teaspoon garlic powder 8 slices whole grain bread 4 leaves Boston bibb lettuce Salt and pepper to taste In a large bowl, combine chicken, red onion, apple, grapes, dried cranberries, sliced almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper to taste. Serve sandwiches on bread with chicken mixture and lettuce. the faith we put in corpora- tions to feed us well. But the food industry is a business, not a parent; it doesn’t care what we eat as long as we’re willing to pay for it. Home cooking these days is far more than a sentimental value, it’s a survival skill.” Here are ideas for healthy home cooking for folks on the go from Dr. Inice Gough, DC, CCT of Three Sisters Chiropractic and First Line Nutritional Therapy: “Try making smoothies for breakfast,” Gough said. “Make large batches of dishes such as soups and stews when you have more time, like on weekends, that can be eaten for dinner, then lunch the next day. You can always freeze the rest for another time. My husband and I find it so much easier to make dishes in the crock pot when we’re busier than normal. Dinner is done when we come home!” Both imagination and cre- ativity go into cooking, and it can be relaxing and fun to try your own mix of ingredients. You don’t have to be a trained chef to cook some- thing delicious in the kitchen. Recipes are an amazing tool. They can encourage you to cook for yourself and get more comfortable in the kitchen. Essentially, recipes are guidelines and suggestions of how to create certain foods. They can be extremely help- ful, and they can also be very flexible. And after some experimentation you might come up with your own recipes. DoTerra What are you searching for? Support for mus- cles and joints, cellular health, emotional balance, how to manage stress, a quality night sleep? Angela Bobst shares the health benefits of using essential oils to support our bodies naturally. Learn detoxification secrets from Dr. Andrew Torchio. The process of detoxifying the human system must start at the cellular level. Substances such as lead, aluminum, mercury, glyphosate, para- sites and molds are highly toxic and destroying our health. Learn from Dr. Andrew why your everyday detox or cleanse is not doing what you might think and the why and how to cleanse your body on a cellular level. The True Cellular Detox Program is a unique program in that it covers all aspects of detoxification. Don’t miss these two FREE classes! Essential Oils for Your Health — Angela Bobst: 1 to 2 p.m. The Perfect Storm: Detox Done Right” — Dr. Andrew Torchio 2 to 3 p.m., Sunday, May 6, at Sisters Library. Right Step Orthotics Spring is upon us and it’s time to stride out on the trails of Sisters. But your feet hurt. It’s time to contact Jon Neal at Right Step Orthotics. Many people simply tolerate sore and achy feet, legs and back — but you do NOT have to live and work in pain. Fully mobile, Right Step Orthotics can come to you, with a range of solutions to your discomfort that can be as simple as stretching a pair of shoes or as comprehensive as creating a set of custom orthotics. John Neal can help you with all aspects from ensuring proper footwear fit to analyzing the way you walk. Don’t fear a big bill; solutions can be affordable. Don’t let pain and discomfort hobble you as we enter this best of all Sisters Country seasons. Take care of your feet and feel good every day with the help of Right Step Orthotics.
