Making a Healthier PB&J Sandwich

Adjusting the three main ingredients in a peanut butter and jelly sandwich can greatly decrease the amount of sugar intake, while also increasing the amount of fiber in the sandwich.

• Look for high fiber whole grain bread that comes with 3-4 grams of fiber per slice.
• When choosing peanut butter, get natural peanut butter. You’ll know it’s natural, because it will have oil that’s floated to the top of the container.
• When choosing jellies, get jellies that are made with all fruit, and don’t have any added sweeteners.

Try Almond Butter & Agave Nectar

The healthiest version of a PB&J sandwich doesn’t actually use peanut butter or jelly. Instead, it uses Almond Butter and Agave Nectar. Almond butter has significantly more fiber and nutrients than peanut butter, and still maintains a creamy, rich flavor. Agave nectar, which is similar to honey, is sweet like honey or jelly, but has less calories and actually has fiber in it.

If you couple high fiber wheat bread (3-4 grams of fiber per slice) with almond butter (4 grams of fiber per serving) and agave nectar (1 gram of fiber per serving), one sandwich can yield up to 18 grams of fiber. That’s a lot more fiber than a typical peanut butter and jelly sandwich, which usually only yields about 2-3 grams of fiber.

How to Make a Healthier Peanut Butter and Jelly Sandwich is a post from: Personal Health Resource

So far, week one of eating healthy at work is going well. Although it’s only been a few days, I already have a lunch favorite. It’s a hummus spinach wrap.

Hummus Spinach Wrap

The main ingredients for the hummus spinach wrap are:

• Large whole grain tortilla (high in fiber)
• Hummus (flavored is best!)
• Baby spinach
• Tofurkey slices or tempeh
• Grape tomatoes

As you can see, the ingredients are simple, and it’s easy to make – which is a major goal of this initiative. I’m also using reusable sandwich bags, instead of plastic.

Week 1 of Eating Healthy at Work is a post from: Personal Health Resource

The problem with eating out everyday is that you end up spending a lot more money than you need to, and it can take a toll on your health. In most cases, you end up eating too many calories, and the food usually isn’t that healthy.

Over the next several weeks (and hopefully months), I’m going to try to transition from eating out, to making and bringing my own lunch. Since I’ll be making my own lunch, I’ll have control over the types of food I eat. Since my goal is to not only save money, but to also lose weight, be more energetic, and eat healthier, I’m going to focus on only making vegetarian meals.

Vegetarian Lunch Ingredients

After mulling through several vegetarian cookbooks – Vegan Lunch Box, The Vegetarian Family Cookbook, and Vegetarian Meals for People-on-the-Go – I was able to extrapolate the main ingredients that I’ll need to make simple pastas, salads, wraps, and sandwiches. Those ingredients include:

Grains

• Sandwich Bread (Whole Grain)
• Wheat Tortillas (for Wraps)
• Couscous
• Flax Seed

Pastas

• Spiral (Wheat if Possible)
• Tortellini

Spreads & Cheeses

• Hummus
• Pimiento Cheese
• Cream Cheese (Low Fat, Flavored)
• Goat Cheese
• Parmesan Cheese
• Nut Butter (Peanut or Almond)

Fruits & Vegetables

• Beets
• Bell Peppers (Raw and Roasted)
• Blood Oranges
• Broccoli
• Brussel Sprouts
• Cauliflower
• Cucumbers
• Garlic
• Olives (Black)
• Onions
• Peas (Frozen)
• Romaine Lettuce
• Spinach
• Sweet Potato
• Tempeh
• Tofu
• Tomatoes

Meat Substitute

• Tempeh
• Turkey, Chicken, and Meat Flavored Tofu Slices (Tofurky)

Beans, Legumes, and Nuts

• Refried Beans
• Pistachios
• Almonds
• Walnuts (for Salad)

These ingredients provide a multitude of sandwich, wrap, salad, and pasta combinations. I’ll highlight some or many of them as I make them throughout each week.

A key factor that will enable this to be successful, and something that was crucial in picking the recipes and ingredients, is the necessity for these meals to be quick and simple to make.

Simple Vegetarian Cookbooks

These are the three main books I used to compile my list of foods and lunch recipes. Click on any of the books to learn more about them.

Eating Healthy at Work is a post from: Personal Health Resource

Pistachio Nutritional Information

Pistachios are naturally cholesterol-free, and heart-healthy. They have many health benefits, including the ability to reduce your risk of heart disease, high cholesterol and high blood sugar. Key nutrition facts for pistachios include:

• Good Fat: Pistachios contain 13 grams of fat, but out of that 11 grams are “good” fat grams which include 7g monounsaturated and 4g polyunsaturated, which may lower LDL (bad cholesterol). There are 0g trans fat in pistachios.
• No Cholesterol: Pistachios naturally contain no cholesterol!
• Carbohydrates: Pistachios contain only 8g (3% Daily Value) of carbohydrates.
• Fiber: One serving of pistachios contains 3g of fiber.
• Protein: There are 6g of protein in one serving of pistachios — the same amount as in a one-ounce serving of soybeans.
• Vitamins & Minerals: You can receive many necessary vitamins and minerals from pistachios:
  • Vitamin A 2%
  • Vitamin C 0%
  • Calcium 4%
  • Iron 6%
  • Vitamin E 4%
  • Thiamin 15%
  • Vitamin B6 20%
  • Folate 4%
  • Phosporus 15%
  • Magnesium 8%
  • Copper 20%

Pistachio Resources

Here are some helpful resources about pistachios:

• Pistachio Health
• Pistachio Product Recalls
• The Green Nut
• Wikipedia: Pistachio

Image Attribution: http://www.flickr.com/photos/danielle_scott/ / CC BY-SA 2.0

Pistachio Nutrition and Health Facts is a post from: Personal Health Resource

“I had an app that had pre-downloaded all this information about treating wounds. So I looked up excessive bleeding and I looked up compound fracture,” Woolley told CNN.

The application on his iPhone is filled with information about first aid and CPR from the American Heart Association. “So I knew I wasn’t making mistakes,” Woolley said. “That gave me confidence to treat my wounds properly.”

Here’s a screenshot of the app, and you can view more screenshots from the Pocket First Aid & CPR page on iTunes Music Store.

The iPhone app, Pocket First Aid & CPR includes:

• Hundreds of pages with illustrations, including topics such as CPR, choking, bites, bruises, burns, seizures, diabetic emergencies, and more.
• High-quality and detailed videos, showing how to respond in critical first aid situations. Videos include choking, CPR, seizures, cuts and wounds, and more.
• All videos, articles and illustrations are stored on your iPhone or iPod Touch, so you can provide first aid even when out of cell phone range.
• Enter your loved one’s medical information on the My Info tab. For each individual, you can save doctors’ contact information, along with hospitals, emergency contacts, allergies, medications, and more. You can also save insurance information for quick access.
• As standards of treatment improve, Pocket First Aid & CPR will be updated to track those changes.

Visit the Pocket First Aid & CPR page to learn more about this app.

Man Saved by iPhone App After Haiti Earthquake is a post from: Personal Health Resource

The uproar came when I was testing out wp-o-matic plugin last night, which published 70 blog entries from 7 different RSS feeds as my own content. I was testing out the plugin to see what it could do, and also didn’t know that anyone would notice, because this site gets very little traffic. However, it didn’t take long until the content police were all over me

Anyways, I’ve cleaned it up, deleted all of the entries, etc, etc… But the point of this post is to state that there weren’t any bad intentions on my part. I was simply experimenting with some different RSS retrieval plugins, and I had no idea anyone would notice or pay attention to anything I was doing with this site. Apparently I was wrong I’ll need to be more careful with my software testing.

There’s No Swiping, Relax is a post from: Personal Health Resource

• Jenny McCarthy
• Jim Carrey
• Joe Scarborough
• Don Imus
• Robert F. Kennedy Jr.
• Joe Lieberman

While exposing the pseudo science that these fears rely on, they provided a list of myths and facts about vaccines.

Myths About Vaccines

Myth: Vaccines cause autism.

Fact: Until 2001, vaccines included thimerosal, a preservative containing ethylmercury. Mercury, of course, can cause neurological damage. But there’s scientific consensus that the amount once used in vaccines–around 50 micrograms per 0.5-ml dose–was far short of toxic. And autism rates have continued to climb, suggesting that there’s either a different cause or, more likely, that a better understanding of the condition has increased diagnoses. A comprehensive review of the research, conducted in 2004 by the prestigious institute of Medicine, found no evidence of a connection between vaccines and autism. None.

Myth: Giving to many vaccines overwhelms a child’s immune system.

Fact: This argument echoes to “too much of a good thing” chestnut, but there’s no science behind it. With millions of vaccines administered every year, a handful of allergic reactions do happen. But severe cases are so rare that the CDC cannot calculate a statistical risk for the population–the numbers are just too small.

Myth: Vaccines cause diabetes.

Fact: This idea rlies on the flawed work of one doctor, who gathered data on a slew of vaccines and failed to follow standard study protocols. No other study–including those using the same data–could reproduce the results. The CDC and the Institute of Medicine have both dismissed any possible link. This argument also ignores the obvious and well-established fact that diabetes rates in children are climbing because obesity rates are climbing.

Myth: Vaccines are no longer neessary, because the diseases are no longer a threat.

Fact: The opposite is true. Because of vaccines, diseases that once killed millions are now invisible. But if only a few families stop vaccinating, the illnesses could reemerge in a community. And the diseases are horrible–mumps and Haemopilus influenzae type b cause meningitis, which can lea to deafness, epilepsy, and cognitive impairment. Measles can lead to encephalitis, blindness, and death.

Myth: Scientists are divided about the safety of vaccines.

Fact: By any measure of scientific consensus, there is total agreement: Vaccines are safe, effective, and necessary. Twelve studies have shown that the measles/mumps/rubella vaccine is safe. Many other studies have disproved the theory that the Hib shot is toxic. The few dissenters get lots of attention, but it’s always the same old names.

Myth: Aluminum in vaccines is just as toxic as mercury.

Fact: Aluminum, the most common mental in nature, is perfectly safe in small amounts. (A dose of antacid has about 1,000 times as much as a vaccine does.) Aluminum salts are used in vaccines to increase antibody response. They make it possible to use less vaccine less often.

How to Win an Argument About Vaccines is a post from: Personal Health Resource

If you were to ask anyone why they like soda or any drink that’s been carbonated, their answer would probably be that they like the fizziness. Up until now, it was thought that the only thing carbonation did in your mouth was provide texture, but a new study says carbonation also provides taste.

Scientists say that there’s a protein receptor that’s responsible for our ability to taste carbonated drinks.

They found that the taste of carbonation is initiated by an enzyme tethered like a small flag from the surface of sour-sensing cells in taste buds. The enzyme, called carbonic anhydrase 4, interacts with the carbon dioxide in the soda, activating the sour cells in the taste bud and prompting it to send a sensory message to the brain, where carbonation is perceived as a familiar sensation.

This may explain why I like carbonated water, like San Pellegrino or Perrier, better than regular tap water. I’ve always had the sinking suspicion that it provided a different taste than regular water, but also thought it was just in my mind. Now I know for a fact that it’s not all in my mind, it’s also in (on) my tongue!

To learn more about this story, be sure to check out NPR’s coverage. They did a very interesting segment about it on All Things Considered.

You Can Actually “Taste” the Carbonation in Drinks is a post from: Personal Health Resource

The CDC definitely suggests that soap and water or alcohol based hand sanitizers are ideal for killing the H1N1 virus on hands, however, it recently amended their information page to include non-alcohol based hand sanitizers. They stated:

What if soap and water are not available and alcohol-based products are not allowed in my facility? If soap and water are not available and alcohol-based products are not allowed, other hand sanitizers that do not contain alcohol may be useful.

The main thing to keep in mind when comparing alcohol based hand sanitizers with natural (non-alcohol based) hand sanitizers, is that they do work, but somewhat differently. While alcohol is known to kill viruses upon contact, alcohol free hand sanitizers do not. A recent third party, Good Laboratory Practices (GLP) compliant, test was conducted on HandClens, an alcohol-free hand sanitizer. The test confirmed that it can take up to 15 seconds for an alcohol free hand sanitizer to kill the H1N1 virus.

The verdict? Alcohol free hand sanitizers do kill the H1N1 virus, but not instantly like alcohol based hand sanitizers. The key thing to remember is to make sure you rub it on your hands for at least 15 seconds and you should be fine.

Does Alcohol Free Hand Sanitizer Kill H1N1 (Swine Flu)? is a post from: Personal Health Resource

Sleep is a great thing. It provides our bodies the opportunity to regenerate, balance our hormones and set things right with our mind. But what happens when you can’t sleep or sleep well? As anyone who has experienced this knows, it’s a tortuous state of being.

One solution for improving sleep is to use sleeping pills. However, like with most medications, they can have side effects. For example, sleeping pills can cause headaches, allergic reactions, dizziness, strange sleep behaviors and facial sweating.

Fortunately, there are several natural options you can try before having to resort to medicine.

Sleep In Cooler Temperatures

There have been recent studies that suggest people sleep better in cooler temperatures. The ideal temperatures are supposed to be within the range of 60-68 degrees. That might make for a chilly trip to the bathroom, but at least you’ll sleep well.

Use Ambient Noise

The ideal sleeping environment is a bedroom that’s quiet and dark. However, if you have difficulty sleeping, because you keep getting distracted by noises, consider using ambient noise. This can be achieved by using an air circulator or even a humidifier.

Find the Most Comfortable Pillow and Bed

You will spend a great deal of your life in your bed. So don’t treat it like any other furniture purchase. Spend your time, and in some cases more of your money, finding the bed and pillow that’s right for you. It may go a long way towards helping you not only get to sleep, but sleeping comfortably.

Consider Counseling

If your inability to go to sleep or sleep well is associated with worry, relationship problems, or other psychological ailments, consider going to a psychotherapist. In many cases, seeking a counselor may not only improve your sleep, it may also improve your life.

Exercise, Even Lightly

While you may not be someone who is big into exercise, it can help you get to sleep faster. Something as simple as a brisk 30-60 minutes walk could help get you back to sleeping well again. As always, consult with your doctor before starting any new exercise routines, especially if you have health concerns.

Only Use the Bedroom for Sleep and Sex

The bedroom is for sleeping, sex and getting dressed. (That’s not to say you can’t have sex elsewhere, but that’s besides the point.) The bedroom is not for eating, watching television, having an argument with your partner or any other non-bed related activities. It should be your sanctuary for sleep.

How to Get to Sleep Naturally is a post from: Personal Health Resource