Friday, December 2, 2016

Soup's On!




Have you been thinking of soup lately?  Every year, when the beautiful fall weather fades into cold winter winds, I start thinking of the comfort of homemade soups.  Such a wide variety of recipes and ingredients provides unlimited combinations, tastes, spices and healthy ingredients.

Homemade soup is not just a comfort food, it is often a great way to get vegetables and keep calories limited.  Healthy soups run about 150 calories per cup and yet soup fills us up with satisfying flavors.

Want to try a new recipe?  Listed below are 2 time-tested soup recipes.  Enjoy!

BEEF VEGETABLE SOUP
Makes 10 cups
1 cup = 150 cal, 4 gm fat, 14 gm carb, 15gm protein, 2 gm fiber

1 ½ lb chunks of beef
1 onion, peeled and chopped
1 garlic clove peeled and chopped
1 carrot, peeled and chopped
3 celery stalks, chopped
4 beef bouillon cubes
5 cups hot water
14 oz can diced tomatoes
1 tsp Worcestershire sauce
dash allspice
1 bay leaf
1 tsp sugar
pepper to taste

Simmer above ingredients for 1 hour.
Take out and throw away the bay leaf.
Add:
 3 carrots, peeled and chopped
2 cups frozen corn, peas or green beans
Simmer for 15 minutes more and serve.

POTATO SOUP
1 cup = 150 cal, 4 gm fat, 20 gm carb, 9 gm protein, 3 gm fiber

6 cups potatoes, peeled and diced
5 cups water
1 onion, peeled and chopped
2 stalks celery, chopped
3 carrots, peeled and chopped
3 tsp or cubes chicken bouillon
2 Tbsp margarine or butter
pepper to taste

Put all ingredients into soup pot and simmer for 20 minutes.
Add :
12 oz can fat-free evaporated milk
8 ounces shredded cheddar cheese
Stir until cheese is melted and serve.




Friday, November 18, 2016

Healthy Holidays




Health and holidays really can go together if we work to reduce stress and eat mindfully.

How can you make it work for you?

Less is More- It is time to obey that inner voice that tells you to simplify this year.  Decorate less, bake less, buy less.  Take the time to focus on a meaningful activity the whole family can enjoy.

Peel the Meal- It is a proven fact that the more variety there is, the more we eat.  When you are planning a meal, simplify as much as you can and it will give you more control.

Patrol your Portions- Cut the portion sizes in half of everything you eat at holiday meals. Make it simple and make it stick.  At home and at restaurants, this simple habit will work to help you feel better about yourself.

Rate Your Plate- Look over the foods offered carefully at a meal and rate them from one to ten, ten being your very favorites.  Only choose those foods which are a 9 or a 10 and skip the rest.  Then savor each food carefully, eat slowly, and enjoy each bite!

Bring It On!- Offer to take a healthy, low-calorie dish or a fruit & vegetable tray to carry-ins. Then you know there will be something to snack on which you will like.

Downsize- It is proven that using larger plates and bowls will cause us to eat more, and using smaller dishes will help us eat less.  Which will you choose?

Walk the Talk- Every 10 minutes you spend walking in the mall, taking the dog out or working out to a video, are minutes of healthy activity which reduce stress and increase total enjoyment of togetherness time during the holidays. 


Friday, October 21, 2016

Common Foot Problems




The problem with foot problems is that they bother us every time we get up to walk! This column looks at some of the most common foot problems and their cause and treatment.

HAMMERTOE
Often caused by ill-fitting shoes, hammertoes are typically the second, third or fourth toes which are crossed, bent in the middle of the toe joint, or pointing at an odd angle.  Because of the bent position, often hammertoes develop calluses and corns.  Well-fitted shoes will help relieve the pain of this condition.

BUNIONS       
A bunion is caused when the base of the big toe joint sticks out to the side, forcing the big toe to turn in.  Bunions can be caused by heredity, arthritis or trauma to the foot.  Bunions can be painful, especially if the shoes are too narrow in the toe area. Recommended treatment is surgery, after pain relievers and bunion pads no longer help.

CORNS AND CALLUSES
Corns and calluses appear because of the toe or foot rubbing repeatedly against a shoe as you walk.  Corns generally appear on the tops and sides of the foot and toes, while calluses appear on the bottom of the foot or the sides.  These patches of dead skin can be painful. Treatment includes use of moleskin pads to relieve the irritation or trimming of the callus by a physician.

CLAW TOES
Claw toe causes all toes (except the big toe) to curl up at the joint where the foot and toes meet and curl downward at the middle joints.  Wearing too-small shoes or nerve damage (from diabetes or injury) can cause claw toes.  Calluses and corns often form because of the deformity of the foot.

NEUROPATHY
Numbness, tingling or pain in the feet all may be symptoms of neuropathy.  Neuropathy can be caused by diabetes or injury to the feet: for example, by wearing poor-quality shoes while working on cement floors.

Topeka Pharmacy offers extra-depth shoes by Dr. Comfort that support and comfort your feet to help avoid problems which can occur from ill-fitting shoes or those which do not provide a good layer of cushioning.  Trained employees will measure your feet to ensure well-fitting shoes to help prevent as well as treat many of the problematic and serious foot conditions listed above. 

Medicare will help pay for shoes for a person with diabetes, if they meet the qualifying conditions.  Our shoes come with a 3 month guarantee! Call or stop by to find out how you can have healthier, happier feet.