This recipe from Eating Well Magazine is easy and fresh! You can use leftover chicken from a Sunday Roast dinner or stop by the market for a rotisserie chicken ready to cut up! It is a great weeknight quick dinner with 2 or 3 servings of veggies, depending on how much you take! I often add more cucumber and tomatoes and it really boosts those veggie servings which enhances your immune system (you should strive for 7 servings a day of fruits and veggies).
Ingredients
Whalen's Recipes - Greek Chicken Salad
1/3 cup red-wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.
Tips & Notes
TIP: I make the dressing in a jar so I just have to give it a shake and everyone can put as much or as little as they want on it. Also, you can save the chopped salad/cucumbers/tomatoes/olives and feta in one container and the dressing and chicken in separate containers for easy leftovers without having soggy lettuce.
Nutrition
Per serving: 343 calories; 18 g fat ( 5 g sat , 7 g mono ); 89 mg cholesterol; 11 g carbohydrates; 31 g protein; 3 g fiber; 619 mg sodium; 659 mg potassium.
Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv).
A 48 year old overweight patient asked me if there was a test or supplement he could take to prevent cancer. My answer is summarized below
Some people are genetically blessed; they smoke two packs a day, drink a bottle of booze every night and live to 100 with minimal health issues. Some of us are genetically cursed; despite perfect self-care, we are riddled with significant health problems. Most of us are somewhere in the middle; how we take care of ourselves will determine our genetic expression of disease including cancer, cardiovascular disease and diabetes. (more…)
Increase your golf shot distance using the exercises shown in the video below. The first exercise will increase hip mobility and the second will increase the separation between the upper and lower body adding more power and distance to your game.
Questions on these exercises? Please type it in the comment box below. If you’d like information on our Golf Fitness Program, please call us at 949-706-3300.
Attention sedentary workers: Your body is in danger! Sitting for most of the day can lead to Upper Cross syndrome, which is a grouping of muscular imbalances that stem from being seated all day — whether at a desk, in the car, at a restaurant or at home. Along with tight muscles, being sedentary can also cause pinched nerves in and around the neck, shoulders, arms and hands; headaches, shoulder pain, and chest tightness to name a few!
However, there is good news. The exercises in this video can help prevent many ailments associated with sedentary jobs.
The leading cause of low back pain is poor muscular endurance throughout the core. The #1 thing you can do to improve the health of your back is to improve the muscular endurance throughout your core. In this video, I’ll show you three exercises to strengthen your core that will protect your back from injury.
Making your resolutions is the easy part, it’s keeping them that is the tough part.
Now that you’ve made and shared your goals, it can often be difficult to keep them a priority when the stress of life kicks into high gear, if it hasn’t already. Here are some tips to keep it manageable.
Indulge, but don’t gorge!
It’s ok to indulge for the occasional birthday celebration or special event. Be careful not to over-indulge, though. Your body can surely recover quickly from a little bit of bad behavior, but several weeks of overdoing it may have you packing on pounds that will be tough to shed later. If you must indulge at the company party or enjoy an obligatory office treat, be sure to make your next meal as healthy as possible to balance things out. Moderation is the key!
Avoid the splurge-and-starve cycle.
Sometimes when we eat a large meal or overindulge, there’s a tendency to say ‘I overate at dinner last night, so I’ll just skip breakfast and lunch.’ Better to break the cycle right away by starting the next morning with a quick walk and light, nutritious breakfast, and fill up with a snack and a glass of water before you sit down to the next tempting meal.
Stick to your regular exercise program.
It can be very easy to break a workout habit, and especially when your bed is so warm during Southern California’s winter. But if you’ve got one, maintain it!
Keep Hydrated.
When celebrating a special occasion, we tend to drink more sugary drinks – soda, cocktails, etc. – and less water. Try to get at least eight glasses of water a day!
Wash your hands.
Germs spread very fast, so remember to wash your hands before every meal and avoid touching your nose, eyes and mouth with your hands to keep germs at a minimum.
If your set of resolutions is still a work in progress, there are a few things to keep in mind to help you out.
1. Write down your ideas and goals that you’ve thought about achieving.
2. Give yourself a completion date for each goal.
Each of the goals should be definable and achievable. If your goal is to be more healthy, instead of telling yourself that you want to “lose 10 pounds,” consider adding in things like “meditate every morning to get centered, 30 minutes exercise three days each week, eat (x) amount of fruits/vegetables/whole grains per day.” If you don’t have a plan to get to a healthy place, you’ll become completely discouraged when the 10 pounds doesn’t fall right off of your body (plus, isn’t long-term health more important than just being skinny?)
3. Work on only one of those specific goals at a time.
For instance, instead of meditating every morning, working out three times a week and increasing your vegetables, just start with exercising 3 times a week. As soon as that becomes a habit, add in the meditation and as soon as that becomes a habit, add in the vegetables and so on. By the end of the year, you’ll have at least a dozen new life-long healthy habits. Here are some shocking statistics: Your chances of success when working on one specific goal is more than 85%. However, when throwing in just one more goal, your chances of success drop below 35%. Adding a 3rd one in, you might as well just throw in the towel, because you have less than a 10% chance of succeeding. It’s no wonder no one keeps their resolutions past February, we’re setting ourselves up for failure!
4. Rewrite your goal as: “I will _____ by (date).”
Just by writing down your goal and giving yourself a date to finish it by, you are making your health life a priority. Be sure to make it doable and stay dedicated.
5. Share your goals.
Don’t be shy – even if your goals might intimidate you, it’s amazing the amount of confidence and encouragement you can receive by sharing your goals with others. If you have the courage to share your own goals, chances are, you’ll unknowingly motivate others to pursue and share their own.
Good luck and we’re there if you need us!
Special thanks to Dr. Lyndsay Elliott, clinical psychologist.
According to the Clinical Journal of Sports Medicine, an estimated 13 to 42% of athletes are affected by an eating disorder, depending on the sport and the gender of the participant. These numbers appear to be on the rise due to increased awareness and treatment sought for such an elite group.
Athletes face an even greater physical risk to themselves compared to non-athletes due to the stress that they place on their bodies on a daily basis. Those most vulnerable are involved in appearance sports (i.e. gymnastics, swim, figure skating and dance), but eating disorders are also common in endurance sports (i.e. running or cycling) and sports that have weight classifications (i.e. wrestling). Many cases of eating disorders are not reported or handled in secret, due to the pressures on athletes to perform and encouragement of coaches for achievement.
Eating disorders in athletes can take a variety of different forms, including:
Restriction of calories or purging behaviors to drop weight or improve performance.
Hunger due to level of physical activity, which may result in binge eating episodes.
Excessive exercise or vomiting to compensate for any extra calories consumed.
Disordered or idiosyncratic eating patterns due to the physical demands athletics place on their bodies.
Less is known about eating disorders among male athletes, since most of the studies have been conducted on female athletes. One issue males contend with is body dysmorphia, which leads to a preoccupation with becoming muscular, and a desire to promote size and strength. They may limit the types of foods eaten to decrease body fat or stimulate weight loss, or increase protein intake or complex carbs to gain muscle mass. Many males affected with the disorder go unnoticed or untreated, as they avoid discussing their concerns, and instead attribute it to a desire for success at their sport.
Warning signs
Coaches, teammates and parents should be aware of the traditional physical warning signs of eating disorders, which if left untreated can have serious health risks, including cardiac failure. These consist of:
Menstrual irregularities or amenorrhea
Fine hair on the body
Low blood pressure or dizziness
Swollen or puffy cheeks
Decreased stamina in performance
Frequent complaints of feeling cold
Weight loss
Fatigue
Bradycardia or heart arrythmias
Hair loss
Parents whose children participate in athletics should make an effort to closely monitor their child for any warning signs of disordered eating. Consistent communication with the coach can help to ensure that the child is being appropriately monitored, and creating an open dialogue about any concerns will also allow the child to be accountable for their actions as they build their talents and strengths. If you notice that your child is becoming extremely competitive, exhibiting an severe preoccupation with their ability level or feeling pressure to perform, intervention may be necessary. Further, consult with your child’s physician to ensure that they are medically stable to perform.
For those parents with children entering college, the NCAA has made a specific effort to target eating disorders in college athletes, conducting research and screenings. The NCAA has posted a 53-page brochure online dedicated to the female athlete triad (which comprises disordered eating, amenorrhea and osteoporosis), unfortunately, there is nothing to specifically address males at this time. More info on NCAA resources can be found at: ncaa.org/health-safety.
While sports participation itself is not necessarily the cause of the disorder, it may, coupled with any genetic or temperament predisposition to eating disorders, create a convergence of risk factors that is problematic for athletes. While the research of these factors are still under investigation, it is agreed in the field that the “perfect storm” of influences contribute and leads to the perpetuation of disordered eating issues among athletes.
Dr. Lyndsay Elliott is one of Southern California’s most prominent Psychologists in her field of expertise. Dr. Lyndsay (as her patients call her) maintains her clinical practice in Newport Beach, California. As a food and body image expert for the last 15 years, Dr. Lyndsay is known for her break-through work with children, teens and young adults. She particularly enjoys consulting with parents to help develop a healthy self-image for their children. Dr. Lyndsay empowers individuals with her ease, strength, and experience, ultimately propelling her patients into a new arena of growth, control and balanced living. Check out Dr. Lyndsay’s daily tips and blog at www.DrLyndsayElliott.com, on twitter @DrLyndsay and Facebook at Dr. Lyndsay Elliott, Inc.
Sources:
Sundgot-Borgen, J., Torstveit, M.K.. Prevalence of Eating Disorders in Elite Athletes Is Higher Than in the General Population. Cl. J. Sports Med. January 2004 14(1) 25-32 (accessed November 11, 2011 at http://journals.lww.com/cjsportsmed/Abstract/2004/01000/Prevalence_of_Eating_Disorders_in_Elite_Athletes.5.aspx)
Beals, K.. Disordered Eating Among Athletes: A Comprehensive Guide for Health Professionals (Beals 2004).
Thompson, S. and Sherman, R.T.. Athletes, Athletic Performance, and Eating Disorders: Healthier Alternatives. J. of Social Iss., Summer 1999, 55(2), 317-337. (accessed November 11, 2011 at http://onlinelibrary.wiley.com/doi/10.1111/0022-4537.00118/pdf)
Thompson, S. and Sherman, R.T.. Managing the Female Athlete Triad. (accessed November 11, 2011 at http://www.ncaa.org/wps/wcm/connect/2db7d8004e0db26bac18fc1ad6fc8b25/female_athlete_triad.pdf?MOD=AJPERES&CACHEID=2db7d8004e0db26bac18fc1ad6fc8b25)
Pearson, C.. Male Athletes Struggle with Eating Disorders. (September 2011). (accessed November 11, 2011 at http://www.huffingtonpost.com/2011/08/16/eating-disorders-men_n_928206.html)
PSA testing has been the standard testing mechanism for the detection of prostate cancer for many years. It stands for prostate specific antigen and is a simple blood test that has been relied upon by primary care and specialty physicians alike. However, this standard test is under attack and rightfully so.
The U.S. Preventive Services Task Force (USPSTF) has recently published a draft recommendation AGAINST prostate specific antigen or PSA screening for prostate cancer in asymptomatic men. The USPSTF gave PSA screening in asymptomatic men a D recommendation, which means there is a moderate or high certainty that the test has no net benefit or that the harms outweigh the benefits. The benefit, of course, would be detecting prostate cancer early. The harm is that the vast majority of those diagnosed with prostate cancer will never be harmed by this mostly very slow growing cancer; you get the risks associated with treatment but no benefit.
According to Dr. LeFevre, a professor at the University of Missouri, Columbia, for every 1,000 men treated for prostate cancer, five die of complications from the prostate surgery; 10-70 suffer significant complications but survive; and 200-300 suffer long-term problems including urinary incontinence (think lifelong Depends), impotence (inability to get an erection) or both.
USPSTF noted that the majority of men who have asymptomatic cancer detected by PSA screening have cancer that either will not progress or is so slow-growing that it will not affect the men’s life spans.
So what to do? The USPSTF, although well respected, is but one authority that makes recommendations. The American Urological Association continues to support the use of the PSA test. At minimum you should have a conversation with your doctor about the USPSTF recommendation and how that applies to you. Family history, age and current symptoms all play a role in determining whether to screen or not. The art of medicine is in part, knowing how to apply the latest research and data to an individual patient.
1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.
NUTRITION
Per serving: 212 calories; 3 g fat (1 g sat.); 23 g carbohydrates; 23 g protein; 0 g fiber.
Healthy, low-cal dipping sauces:
1/4 cup Dijon mustard + 1 teaspoon honey = homemade honey mustard
1/4 cup ketchup + pinch chili powder = kicked-up ketchup
1/2 cup low-fat sour cream + fresh lime + fresh cilantro = zesty sour cream
1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = spiced mayo
Written by: Dr. Marcia Whalen
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