All Posts tagged eat healthy

Healthy Recipes to Celebrate National Blueberry Month

Healthy Recipes to Celebrate National Blueberry Month

Did you know that there was such a thing as National Blueberry Month? Well, there is, and it’s a great excuse to indulge in this tasty fruit all month long! There are tons of health blueberry-themed recipes to keep you satiated. Fresh blueberries are in season June to August, so now is the perfect time to grab a bunch and get cooking! Try one of these blueberry recipes today while considering the various health benefits of this glorious berry.

Blueberries are

  • Low calorie! Only 80 calories per serving
  • Low fat!
  • Packed with 25% of you daily vitamin C!
  • Full of dietary fiber!
  • An excellent source of manganese!
  • High in antioxidants!

1. Royal Blueberry Gazpacho with Lemon and Mint

This interesting twist of gazpacho is unexpected and also tasty. Filled with pureed fruits, it’s the ultimate summer treat.

2. Blueberry Lemon Sorbet

This is just heaven in a bowl. The delicious and refreshing flavors of blueberry and lemon combined into one icy dish? Yes please.

 Blueberry Lemon Sorbet
 Banana Blueberry Bread

3. Banana Blueberry Bread

Ok, this might not be as healthy as some on this list – but when you have a craving for sweetbread, this is a go-to recipe.

4. Chicken-Fruit Salad

Blueberries go great in salad, and this one is no exception! Other toppings include strawberries, banana, kiwifruit, pine nuts, and goat cheese.

 Chicken Fruit Salad
 Vegetable Couscous with Wild Blueberries

5. Vegetable Couscous with Wild Blueberries

Get your serving of veggies and fruit with this couscous mixture. The fresh taste of sweet fruits goes well with the starchy couscous.

6. Blueberry Fruit Tartlet with Lemon Olive Oil Crust

Tartlets are great – they are a personal pie, all for you! After Blueberry Month is over, you can even substitute in another fruit – the instructions are all included!

 Blueberry Fruit Tartlet
 Blueberry Turkey Burgers with Lemon-Basil Mayo

7. Blueberry Turkey Burgers with Lemon-Basil Mayo

Whoever thought of putting blueberries in a turkey burger is a genius! Now you can get in a serving of fruit while chowing down on your meat.

8. Spicy Shrimp Tacos with Blueberry Corn Cilantro Salsa

While this sounds like a weird combination, it’s definitely worth a try. The blueberries and corn contrast nicely with the cilantro and jalapeno.

 Spicy Shrimp Tacos with Blueberry Corn Cilantro Salsa
 Blueberry Macaroons

9. Blueberry Macaroons

It’s easy to pop these bite-sized cookie balls, but be careful. One or two are healthy – the entire batch is not.

10. Blueberry Zucchini Muffins

Take advantage of the fresh produce and make a muffin that is safe to eat! Greek yogurt is the secret ingredient here.

Blueberry Zucchini Muffins
 Blueberry-Balsamic Glazed Rosemary Chicken

11. Blueberry-Balsamic Glazed Rosemary Chicken

A meal fit for kings! The sweetness of the blueberries blends well with the acidity of the vinegar, creating a decadent sauce for your chicken.

12. Peach Blueberry Pops

Mmm… who can resist a frozen fruity treat? The flavor combo goes together well without being overly sweet.

 Peach Blueberry Pops

10 Healthy Burger Alternatives

10 Healthy Burger Alternatives

There’s nothing much better than chowing down on a freshly grilled, greasy burger on a warm twilight evening. However, your body might disagree with you. In fact, it might be yelling for you to eat a carrot instead. Will you listen? Probably not.

Ok, so now that we’ve established that you can’t give up the idea of burgers… what if you substituted that fatty beef patty with something a little more nutritious? Many burger alternatives are actually just as delicious as that slaughtered cow, except without all the cholesterol and fat. Give one of these burger alternative recipes a try. Who knows, maybe both your mouth and body will be happy!

 Sesame Seed-Crusted Salmon Burger with Yogurt Sauce

1. Sesame Seed-Crusted Salmon Burger with Yogurt Sauce

If you’re craving Asian food but don’t want to spend 234237498 calories on Chinese food, try this healthy salmon burger! Panko, soy sauce, sesame seeds, and minced garlic give it that authentic and delicious flavor.

 Texas Chicken Burgers

2. Texas Chicken Burgers

For a little Southwestern zest, try this fun take on a classic chicken burger. Chili powder, ground cumin, and ground red pepper spice things up, while zucchini and carrots help cool things down. Serve with a side of baked beans if feeling adventurous.

 Mexican Bean Burgers with lime yogurt and salsa

3. Mexican Bean Burgers with Lime Yogurt and Salsa

Continuing with the spicy theme, these bean burgers take us to the flavors of Mexico. Smashed up kidney beans become immensely flavorful with notes of chili powder, coriander, and breadcrumbs. Top with lime yogurt sauce to offset the spice.

 Turkey Burgers with Special Sauce

4. Turkey Burgers with Special Sauce

These basic turkey burgers are transformed into something special with their citrus-themed sauce. Dijon mustard, orange juice, soy sauce, honey, and ginger comprise this mysterious mixture that tastes like it was created by the gods.

 Mushroom and chickpeas burgers

5. Mushroom and Chickpea Burgers

Get a heaping serving of fiber with this mushroom and chickpea amalgam. Get them nice and crisp by coating them with breadcrumbs. A flavorful cumin yogurt sauce really pulls it all together with a creamy texture.


6. Roasted Garlic Chipotle Cheddar Sweet Potato Burgers with Avocado Ranch

This sweet potato burger… can’t get much better. It has delicious sweet potatoes, cheddar cheese, garlic, quinoa for some fiber, an egg to hold things together, and lots of nice spice. Top with some awesome homemade avocado ranch sauce, and you can’t go wrong.

 Grilled Trout Burger

7. Grilled Trout Burger

Fish lovers can rejoice with this interesting take on a burger. Season with herbs, shallot, chili, mayo, and bread crumbs for a delicious burger vibe. The cilantro-cumin yogurt tartar sauce is a great alternative to traditional tartar.

 Grilled Portabello Mushroom Burger

8. Grilled Portobello Mushroom Burger

Soak the porous mushroom patty in a tasty mixture of oil, vinegar, garlic, and bell pepper to achieve a delicious marinated flavor. Goat cheese and fresh spinach make great additional toppings for some added punch.

 Goat Cheese Stuffed Turkey Burgers with Tangy Peach BBQ Sauce

9. Goat Cheese Stuffed Turkey Burgers with Tangy Peach BBQ Sauce

Speaking of goat cheese… these turkey burgers actually have the cheese melted INSIDE them. Talk about delicious. Imagine biting into that gooey center. To make it even better, drizzle the burger in the delicious peach BBQ sauce!


10. Banh Mi Asian Chicken Burger

Any burger that calls for a fried egg on top is my kind of burger. This Asian-themed chicken burger has myriad ingredients to invoke a flavor explosion in your mouth. A bit of sriracha along with carrots, cucumbers, cilantro, lettuce, and jalapenos complete the toppings.


Healthy and Warming Winter Recipes

Healthy and Warming Winter Recipes

Winter isn’t coming – winter is here. And what’s the number one thing you want to do in winter? Stay warm and eat! It’s a primal urge, that feeling of stuffing your stomach full of calories and fat. Your body simply wants to store calories for the rough and cold times ahead. Well, body, we have evolved to the point where we don’t need 30 extra pounds of winter fat! Unfortunately, it’s hard to tell your stomach that… so here are a few healthy winter recipes that will satisfy your cravings without making it hard to fit in your clothes.

winter recipes for health
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1. Skillet Gnocchi with Chard and White Beans

You might be craving carbs when it gets cold… so here’s a good solution! Pair delicious gnocchi with dark leafy greens, diced tomatoes, and white beans to get a vitamin kick. Throw some mozzarella cheese on top to let it get all gooey and creamy. Serve steaming hot straight from the skillet for optimum taste. This meal is low calories, low cholesterol, high fiber, high calcium, and heart healthy so you don’t have to feel bad indulging in delicious pasta.


warming winter recipe foods healthy
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2. Sour Cream, Cheddar, and Green Onion Drop Biscuits

You know those cheddar biscuits from Red Lobster? These are sort of like those… only a lot healthier! Instead of packing in a pound of butter, this recipe only calls for three tablespoons of the decadent ingredient. Additionally, it uses fat-free buttermilk and fat-free sour cream to cut down on needless calories. As a bonus, the onions add some immunity-boosting vitamin C to the mix!


winter recipes for staying warm
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3. Vegan Seitan Taco Salad

One way to turn up the heat in winter is to eat spicy things, like tacos! Instead of ground beef, this winter recipe calls for Westsoy Cubed Seitan… but don’t freak out. You won’t even notice it’s not meat once you cook it in sriracha and mix it in with the other ingredients. Lentils, red onions, bell peppers, garlic, and a sweet potato all add necessary nutrients that will give you energy and vitality.


healthy winter recipes for gallagher patients

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4. Creamy Winter Vegetable Soup

Get your daily dosage of veggies with this melting pot of fun. It includes carrots, celery, leeks, parsnips, potatoes, fennel, butternut squash, bay leaves, and a bundle of fresh herbs! Your body will be overwhelmed with a multitude of energy-providing nutrients while your tongue is romanced by the savory combinations of flavor.


winter recipes that are healthy

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5. Mini Shepherd’s Pies with Sweet Potato Mash

Meat pies are one of those comfort foods that always lights a roasting fire in your tummy, which is perfect for when there’s a blizzard outside. Using lean lamb mince is healthier than traditional meat, and a lamb stock gives it even more of a unique flavor. Carrots, peas, and tomatoes add in nutrients you may be lacking in your diet.



Keeping Memory Loss at Bay: 5 Simple Tips

Keeping Memory Loss at Bay: 5 Simple Tips

It might start out small.

You might forget where you put your keys or cell phone. Or maybe you’ll forget to pick up milk on the way home from work.

But left unchecked, memory loss can get much worse.

You might forget what your plans are for today. Or to take your medication. Or the name of your first born child.

Unfortunately, many people do not realize the danger when the brain starts to go. Your entire life will be thrown into disarray. Mental decline is hard to treat once it has started, as the mind will have trouble focusing and rebuilding itself. Therefore, the best approach to take is to stop memory loss before it starts.

Sounds easy, right? Well actually, it can be, if you follow these tips. The best way to keep your memory intact is to be proactive about it. Don’t let yourself slip into decline and lose who you are. Keeping mental fortitude early in life helps aid your brain as you get older.

Memory Loss Prevention Tips

Photo by J Smith Photo

1. Stay Social

Many people don’t realize the importance of having friends. Not only is loneliness linked to early death in seniors, but it also increases the likelihood of developing depression and stress, which are two huge contributors to memory loss. Engaging with others helps the brain function by challenging the mind. You are using language, analyzing conversation, preparing comebacks, and listening intently. Staying social can be as easy as connecting with friends or as involved as joining a book club or bowling league!

2. Meditate

Meditation lets you look inward. It gives your brain time to unwind and process all that is happening around it. Often, life is hectic, and your head is in two or more places at once. Meditation brings everything to a singular moment. Quite simply, it lets you focus, which gives you clarity and promotes memory. In fact, a study shows that meditating for 12 minutes a day for two months improves blood flow and thinking patterns in the elderly. Additionally, people who meditate regularly show less brain shrinkage in brain scans.

Memory Loss Prevention Tips

Photo by mister ebby

3. Eat Well

You’re probably tired of hearing it, but eating a balanced diet really will help improve your life and memory. Lab animals that were fed diets of berries, spinach, and omega-3 fish still had a good memory once they hit old age. Those that were fed junk food developed smaller brains and had a memory decline. Fruits, vegetables, and green tea are also essential as they contain an abundant amount of antioxidants to keep your brain thriving. Try to avoid saturated and trans fats as these increase cholesterol levels, which can lead to a stroke.

4. Keep Organized

Life can be very chaotic, and sometimes it’s hard to keep it all together. Staying organized and ordered will help you stay focused. Record the dates of all appointments in a book, and make a point to repeat them out loud to yourself, as this helps lodge it in your memory. Make a to-do list and keep it up-to-date so you always know what your tasks for the day are. Lastly, create a special place for all your important items, such as keys, your wallet or purse, and your phone. Remembering where everything is will keep you sharp and put-together.

Memory Loss Prevention Tips

Photo by Bromford

5. Stay Mentally and Physically Fit

All of these other tips will be completely wasted if you don’t follow this one. Your brain is a muscle and you need to use it! If you don’t challenge yourself by thinking, then your brain will forget how to think. Do things that help you grow new brain cells (which is possible, yes). Complete crossword puzzles, read a challenging book, or learn something new! But don’t forget about the rest of your muscles too. Regular physical activity boosts growth factors in the brain and also helps you prevent diseases that can contribute to memory loss, such as diabetes and cardiovascular disease.


5 Tips for Fighting Aging

5 Tips for Fighting Aging

It is hard to watch your mother or father grow old and less able to care for themselves. The aging process often results in decreased mobility and increased confusion or forgetfulness. Luckily, there are many ways to prevent the spread of old age. It takes effort on the part of the patient and the caretaker, but the results are extremely gratifying. It may not be possible to get your loved one back to the days of their youth. However, you can help them lead and functional and happy life without suffering or pain.

Gallagher Home Health Services in Pittsburgh, PA helps seniors

Photo by Stilfehler

Don’t stop moving

This suggestion may not come as a surprise, but it is still a hard one to follow. Often, elderly people have less energy and desire to move, which in turn weakens their muscles and endurance. Staying active is key to preventing mobility and gait problems. A recent study found that for every extra hour a senior spent sitting each day, their disability risk rose 50 percent.

Mental stimulation

The brain is just as much a muscle as the rest of the body. If seniors don’t use their brain power, it will slowly begin to drift away. Mentally active seniors can reduce their risk of dementia by up to 75 percent. Staying active by playing thought-provoking games, doing puzzles, or even solving a crossword can help prevent or delay mental disabilities.

Social interaction

Even if you’re an introvert who hates people, social interaction is extremely important for your health. Without friends and family to support them, seniors may feel lonely or sad and even develop depression. In fact, studies show that seniors who are lonely have a 14 percent greater chance of death than those who don’t.

Gallagher Home Health Services in Pittsburgh, PA can help seniors with doctor checkups and skilled nursing

Photo by Official U.S. Navy Imagery

Eat healthy

Fruits and vegetables and grains, oh my! While you do need less calories when you start aging, that doesn’t mean you stop needing nutrients. Be sure to eat a balanced diet with plenty of vitamins and minerals – your health may depend on it. Studies shows that eating well reduces your risk of osteoporosis, high blood pressure, heart disease, and even certain cancers.

Regular doctor checkups

Everyone hates going to the doctor. However, as you start to age, it is important to see the doctor on a regular basis. Unfortunately, growing old means your body is starting to wear out, which means an increase in health-related issues. Catching these early is vitally important to stopping them before they become a hindrance or deadly threat in your life.