Tag Archives: health and wellness

Canned Food Month

Canned Food Month

It’s Canned Food Month, and canned ingredients can be key to having a versatile pantry that can help you whip up all kinds of dishes quickly, and they’re affordable!

First up is a super simple and light Pumpkin Mousse that’s like pie without the crust.

Pumpkin Mousse

 

Make the most of canned beans and tomatoes and pack in the winter veggies with homemade Minestrone Soup.

Minestrone Soup
Image and Recipe via Carl’s Bad Cravings

 

Hummus is a super simple dip that makes the most of canned chickpeas. Try these 4 flavors.

Homemade Hummus (four flavors)

 

Meal prep these Black Bean Breakfast Bowls for easy, savory breakfast all week long.

Black Bean Breakfast Bowls

 

Whip up this Lemony Lentil and Chickpea Salad with Radish and Herbs for a hearty lunch or side.

Lemony Lentil and Chickpea Salad with Radish and Herbs
Image and Recipe via Cookie and Kate

 

This Chipotle Ground Turkey Chili is the perfect meal to make out of your pantry’s canned goods.

Chipotle Ground Turkey Chili

 

You won’t believe this gorgeous Coconut Pineapple Cake is made with canned pineapple.

Coconut Pineapple Cake

Coconut Pineapple Cake

Internet Safety and Privacy

Internet Safety

In honor of Safer Internet Day earlier this month, we helped you and your family practice internet safety all week.

Make sure you’re not accidentally giving out personal information you wouldn’t want on the internet, like your phone number or address, to any individuals or companies you don’t know or have never heard of.

Never share your password with anyone. If you do have to share one, like your wifi password, use one that’s not tied to any important accounts. A secure password manager can help you if you struggle to keep track of your passwords.

Safely Managing Your Passwords

 

When creating screen names, don’t include any important personal information, like your last name or birthdate, and help your children set up any accounts they have to protect their info.

Safely Setting Up Accounts Online

 

Protecting your kids in the age of technology can be tricky. Make sure you know how to enable parental controls across devices.

Protecting Your Kids Online

 

You don’t have to be a tech wizard to practice better privacy safety online. Securing your browser, using anti-virus software, keeping programs up to date, and paying attention to settings on your accounts is an easy way to get started with digital security.

Learn to Protect Yourself Online

 

For many of us, social media is a way to share our lives with loved ones. But sharing personal details, your location, or even family photos can be risky. Adjust your social media privacy settings to protect your info.

Social Media Privacy Settings

 

Be smart shopping online. If a website looks old and outdated or if you can’t find any reviews or press coverage for their company in a quick search, don’t enter your credit card info into their site. Services like PayPal can also protect your money and info.

Online Shopping Safety

Great American Pie Month

Great American Pie Month

It’s Great American Pie Month, and while pies are an American favorite, you may be cutting back on desserts for a healthier diet. But you can try these lighter pie recipes without ruining your resolutions.

Try this Clean Eating Pecan Pie, especially good for holiday cravings.

Clean Eating Pecan Pie
Image and Recipe via Feel Great in 8

 

This Vegan Blackberry Key Lime Pie is a beautiful dessert to surprise guests with.

Vegan Key Lime Pie

 

Pie doesn’t have to be sweet. Try this healthy Easy Greek Spinach Pie for a savory take.

Easy Greek Spinach Pie
Image and Recipe via Wholesome Yum

 

This rich and creamy Gluten-Free Chocolate Avocado Banana Silk Pie only seems like an indulgence.

Gluten Free Chocolate Avocado Banana Silk Pie

 

This Healthy Key Lime Pie uses yogurt for its creamy, tangy base.

Healthy Key Lime Pie

 

Warm up on chilly days with this delicious and hearty Healthy Chicken Pot Pie.

Healthy Chicken Pot Pie
Image and Recipe via Well Plated

 

Lighten up the childhood favorite with this raw Healthy Snickers Pie recipe.

Healthy Snickers Pie (Raw, Vegan, Gluten + Grain Free, Refined Sugar Free)

Understand Heart Disease

Understand Heart Disease

It’s American Heart Month, and in honor of it, we want to help you better understand heart disease. Heart disease includes many problems caused by a substance called plaque building up in the arteries of your heart. This makes your arteries narrow, which makes it harder for blood to get through. Clogged Arteries   A heart attack is when blood flow to part of the heart is blocked by a blood clot in your arteries. If it cuts off blood flow completely, that part of the heart starts to die. How Heart Attacks Happen   The most common type of stroke is also caused by a blood clot that blocks blood flow to the brain, which can cause brain damage. The longer those cells go without blood, the more damage it causes. Blood Clots and Stroke   Heart failure is when the heart isn’t pumping blood as well as it should be, so the cells in your body aren’t getting enough oxygen. The longer heart failure is untreated, the worse it gets. What's Heart Failure?   Heart arrhythmia is when your heart beat’s rhythm is off. It can be too fast, too slow, or just irregular. Learn more about arrhythmia. Understand Heart Arrhythmia   Heart valve disease is when your heart valves aren’t working correctly, like not opening enough, not closing properly, or bulging into a different part of the heart. Learn more about heart valve disease. Heart Valve Disease   Your yearly visits with your doctor should help identify risk factors or signs of heart disease. These screenings can help them find issues or recommend preventive steps.
Understand Cancer

Understand Cancer

In honor of World Cancer Day, we shared information to help you better understand cancer all week.

Cancer causes 22% of deaths in the U.S., second only to heart disease, and you have an over 30% chance of being diagnosed with cancer in your lifetime.

Your Risk of Cancer

 

Cancer can start almost anywhere in your body and is when your cells fail to grow properly. When abnormal or damaged cells survive and continue to grow, they can become tumors.

How Cancer Cells Grow

 

Malignant tumors are masses of abnormal tissue that can spread into other healthy tissues around it. As they grow, they can also break apart and travel through your body, spreading the cancer further.

How Cancer Spreads

 

Cancer is genetic, so you can inherit genetic changes that cause cancer. They also can be a result of damage to DNA from being exposed to environmental issues, like tobacco or ultraviolet rays from the sun.

Genetic Risks for Cancer

 

There are over 100 types of cancer, and they’re usually named for the tissue they’re in or by the type of cell that they’re made of. Breast, colorectal, and lung cancers are currently the most common.

Early treatment can reduce your risk of death from cancer, and screenings, like exams, lab tests, imaging procedures, and genetic tests, can help you catch it before you display symptoms.

Screenings to Catch Cancer Early

 

Common cancer treatments include surgery to remove tumors, radiation and chemotherapy to kill cancerous cells, and immunotherapy that helps your immune system fight back. Learn more about other types of treatment.

How Cancer Is Treated

National Hot Breakfast Month

National Hot Breakfast Month

It’s National Hot Breakfast Month, and a hot breakfast can be the perfect way to start the day, especially for your kids.

First up is beautiful Toasted Oatmeal with Strawberry Chia Jam and Coconut Whipped Cream that only looks like a dessert.

Toasted Oatmeal with Strawberry Chia Jam and Coconut Whipped Cream
Image and Recipe via Cookie and Kate

 

Start your day with these light Morning Breakfast Pockets.

Morning Hot Pockets
Image and Recipe via Keto Diet

 

Hot breakfast is still possible on the go with these Easy Microwave Scrambled Egg Cups.

Easy Microwave Scrambled Egg Cup Recipes

 

Whip up this Low-Calorie Breakfast Sandwich for a light and satisfying hot breakfast first thing.

Low-Calorie Breakfast Sandwich
Image and Recipe via Food Nasty

 

Use up your leftover rice with these Rice Bowls with Fried Egg and Avocado for an easy hot breakfast.

Rice Bowls with Fried Egg and Avocado
Image and Recipe via Bon Appetit

 

Impress the family with a pot of this gorgeous Quinoa and Chia Porridge with Stone Fruits.

Quinoa and chia porridge with stone fruits

 

These 5-Ingredient Pumpkin Protein Pancakes are perfect for weekend brunch at home.

5-Ingredient Pumpkin Protein Pancakes

Goal Progress

Vantage Point: Progress is Progress

It’s been a month since you put your best intentions forward and made your New Year’s resolutions. You’re now a month into those goals and making them work (or not) for you. So here might be the welcomed or dreaded question (depending on how you’ve kept to your goals): How are you doing? Have you totally fallen off the wagon, or are you still moving forward? If you’ve kept up your New Year’s goals, awesome! Keep moving forward and making your way to a better and brighter 2019. You are an inspiration! We celebrate your determination and your discipline to make things happen. Shine your light by sharing your tips with others around you. But what happens if January has come and gone, and you’ve fallen off the proverbial goal horse? Are you like me, where a cheat meal turns into a cheat day, then a cheat week, then a cheat month, and then to totally giving up your New Year’s resolutions, like I have in years past? To those out there struggling like myself, I say a mighty and loud, YOU CAN DO THIS! Get up, dust yourself off, climb back on the goal horse, and ride away into the victorious sunset. Braveheart speeches aside, how does one get back on track for their goals? Well, I can only tell you how I’ve managed to get back on mine, and that is with this thought: Progress is progress, no matter how small. I try not to look at my mess-ups, but to a new day where I make progress, no matter how small. I take it one day at a time, and I try to think about my choices before I make them. Is eating this or that going to help me make progress or hinder my progress? If it hinders my progress, I’ve really got to think about if it’s worth it. To some, a cheat treat is worth it, but only if it helps push you forward and past that craving rather than drag you down into the cheat meal spiral, which I’m famously known for. Cheat treats can also be altered to make them less of a hindrance. For instance, over the holidays, I made macadamia nut brittle rather than regular peanut brittle. It had less of the bad stuff, and I still got my brittle craving taken care of. Score! Sticking with my goals has led to finally hitting my 40-pound weight loss goal, but I’ve also fallen off for months at a time. During our Annual Enrollment Period in 2018, I totally fell off the goal horse, and I put back on 15 pounds, but a New Year’s refocus has put me back to my goal. Yes, I’ve floundered here and there, but I stay focused on the small decisions I make and decide if they would push me toward progress or in the other direction. Maybe it would help for you to keep a journal of the things that push you away from progress. Take that list, and master it, one thing at a time. Pretty soon, what’s pushing you toward progress will grow, and the list of those things pushing you away from progress will grow smaller and eventually be pretty much nonexistent. I know if I can do it, you can, too! Just remember, progress is progress, no matter how small. Let’s refocus and do this!   Breck Obermeyer is a community liaison with Health Alliance Northwest, serving Yakima County. She is a small-town girl from Naches and has a great husband who can fix anything and 2 kids who are her world.