Beef Daube Provencal
Ingredients:2 teaspoons olive oil12 garlic cloves, crushed1 (2-pound) boneless chuck roast, trimmed and cut in 2-inch cubes1 1/4 teaspoon salt, divided1/2 teaspoon freshly ground black pepper, divided1 cup red wine2 cups chopped carrot1 1/2 cups chopped onion1/2 cup lower-sodium beef broth1 tablespoon tomato paste1 teaspoon chopped fresh rosemary1 teaspoon chopped fresh thymeDash of ground cloves1 (14.5 ounce) can diced tomatoes1 bay leaf2 cups cooked medium egg noodles (about 4 cups uncooked noodles)Preparation:
1. Preheat oven to 300°.
2. Heat a small Dutch oven over low heat. Add oil to pan; swirl to coat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon; set aside. Increase heat to medium-high. Add beef to pan; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add reserved garlic, beef,
remaining 3/4 teaspoon salt, remaining 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.
3. Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles.
To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on high for 5 hours or until beef is tender.
Physical Therapy Just as Effective as Surgery for
Degenerative Disc Disease
Physical therapy and other non-operative treatments are just as effective at reducing pain and disability as surgical spinal fusion for patients suffering from degenerative disc disease (DDD), according to a recently published study
conducted Thomas Jefferson University Hospital in Philadelphia.
Results of the study, which were published ahead of print in World
, show that among 96 patients treated for DDD, there were no significant differences in outcomes between the 53 who were treated with lumbar fusion and the 43 who chose to pursue non-operative treatment. Measured outcomes included pain, health status, disability, and overall satisfaction. All patients
were cared for by the same physiatrist.
All of the subjects in the study received a diagnostic lumbar discography procedure between 2003 and 2009, and were offered fusion surgery based on the discogram and magnetic resonance imaging (MRI) results. Researchers found that while all patients reported significantly lower pain scores, data for the 2 groups "do not demonstrate a significant difference for standardized outcomes
measures of pain, generalized health status, satisfaction, or disability."
Results from an APTA survey
found that 61% of
Americans experience low back pain, but only 4 in 10 seek relief through movement. The APTA patient-focused Move Forward website
offers a host of low back pain resources
for physical therapists (PTs) and their patients, including audio presentations
and an e-book on low back
pain and how PTs can help.
We all want to be happy. Did you know there are steps we can take to be happier? Here's how:1. Invest time in your family and friends.
Studies have shown that strong family ties reduce rates of depression, suicide and stress, and may even help you live longer.Happiness action steps:
Create family ritual such as a weekly family meal or an annual vacation, and schedule an afternoon playing golf or wine tasting with friends.2. Find your purpose.
Happy people have a reason to get up in the morning, are able to live their values and use their skills and talents to fuel their passions in their professions, the community and their personal lives.Happiness action step:
What's your "WHY"? If you are not sure ask:
- When do I feel fulfilled or happiest?
- When do I feel that I am maximizing my full potential?
- What do I want my life to look like in a year? Five years? Ten years?3. Have faith
. Spiritual people tend to be happier than non-spiritual people and may even deal with setbacks better. Additionally, having faith helps people find perspective.Happiness action step:
Take a few minutes each day be still and be grateful.4. Get your financial house in order.
The happiest people many not be rich, but they have enough money to be comfortable. Take control of your finances, and put the stress to rest.Happiness action steps
: Create a spending plan that accounts for all of your income and expenses; make a plan to get out of debt; and enroll in an automatic savings or investment plan.5. Exercise, and eat right.
Exercise releases endorphins, the ultimate mood booster. Eating a healthy diet full of vegetables, fruit, beans and nuts has been shown to lower blood pressure and cholesterol and reduce your risk of cardiovascular disease.Happiness action steps:
Take a walk during your lunch hour, or attend Evolve Physical Therapy's one-on-one personal training classes
or 50 Shades of Grace group functional fitness classes. You
will experience amazing results! Write a shopping list that includes healthy foods and shop the perimeter of the store...all the bad stuff is down the aisles!
Thank you Scott Smerud for this.
Summer time and sunburns do go hand-in-hand. We dug around a bit and found these foods that will help soothe the burn.
1. Lettuce: Boil lettuce leaves in water. Strain,
then let the liquid cool for several hours in the refrigerator.
Dip cotton balls into the chilled lettuce water and wipe over irritated
2. Aloe: The old stand-by. If you have a living
plant at home, break off a stalk and apply the juice to your sunburned skin. If you don't have a plant, you can buy pure aloe vera gel at a pharmacy. Chill it in the fridge and then apply.
3. Tomatoes: These tasty red gems help protect your skin.
Indulge in fresh tomatoes and add organic ketchup to meals for a lycopene infusion.
4. White vinegar: It seems like vinegar can fix just about anything. Dab a bit of distilled white vinegar onto your sunburn (make sure you are not blistered). This will give you at least a 20 minute relief from the burning sensation.
5. Guavas: One delicious
guava contains about five times the amount of vitamin C as an medium -sized orange. An excellent skin-healing antioxidant. Other good vitamin C sources are bell peppers, strawberries and
6. Cucumber: If you are already burned, mash a cucumber and apply it to your skin. Better yet, prior to going in the sun, grab an organic cucumber, peel and chop, and then squeeze the juice.
Mix it with glycerin and rosewater for protection against the sun.
7. Strawberries: Mash a few ripe strawberries and rub on sunburns for natural relief. Rinse off after a few minutes.
8. Pomegranate: Indulge in pomegranates during the summer.
The fruit's anti-inflammatory and antioxidant properties could help add an additional layer of sun protection to your routine.
9. Milk: Apply cool, not cold, milk to your skin using a clean cloth. Apply compresses for 15 to 20 minutes and repeat every 2 to 4 hours.
10. Oatmeal: Grind up a cup of oatmeal in a food processor, add it to cool bathwater, and soak.
11. Potatoes: Cut up a raw potato into slices and rub a piece on your most painful sunburned areas.
As we all know, it is best to prevent rather than cure a sunburn, but it is always nice to use natural remedies if possible.
Info provided from Prevention Magazine.
Summer officially starts in a few days. Let the fun begin. We will be spending a lot of time outdoors with family and friends. There is barbeques and county fairs, farmers markets and of course fresh eats from our own gardens. As all American as this time of year is, it does come with some eating and digestive challenges.
> Picnic and outdoor party food can spoil quickly in the heat.
> It is easy to become dehydrated.
> We get more exercise and can often "over-exercise".
Here are some tips on healthy eating for the summer:
1. Get enough fluids. Drink water steadily throughout the day.
Don't let yourself get so thirsty that you gulp down volumes of water all at once. Carry a water bottle with you so that you have access to water at all times. Dehydration can result in nausea, headaches and constipation.
2. Avoid eating acidic and fried foods. Acidic foods include citrus fruits, tomatoes, coffee, tea and sodas. Fried foods and cheese take longer to digest and they can cause heartburn and irritation to the intestinal tract.
3. Supplement your diet with Enzymes. The way we prepare our food i.e. baking, barbequing, and microwaving removes the natural enzymes from foods like raw veggies, fruits, and nuts. You can easily add an enzyme supplement to your diet. Seek help at your local Whole Foods or nutrition store.
4. Eat smaller meals more frequently. It is easier for your digestive system to process smaller meals and eating more frequently keeps your body fueled throughout the day. When you know you will be going to a picnic or a bbq don't go "starving" and when you arrive take small portions of food and eat slowly.
5. Slow down. Take time to chew your food and enjoy the flavors. Be mindful when you eat. So many of us rush through our meals, chewing our bites only a few times. Take the time to cut your food up into small pieces and chew each piece well. This also aides in your digestive process. Wait at least 30-45 minutes after you exercise to eat. This allows your body to balance it's blood flow from your muscles back to your stomach.
6. Store and serve foods properly. A rule of thumb is that hot foods should be kept at 140 degrees or warmer and cold foods should be stored and served at 40 degrees or colder.
Make your summer great!
Now that chain restaurant menus list how many calories are in each dish, it’s harder to justify eating certain foods anymore (we’re talking to you, 460-calorie scone from Starbucks). But a study, presented by Texas Christian University researchers at the Experimental Biology meeting in April 2013, found that people make even healthier choices if, instead of seeing the calorie count, they’re shown how much exercise it takes to burn off what they’re considering eating.
Maybe one day, menus will list how many minutes you’ll need to log on the rowing machine to erase that scone (48 minutes with vigorous effort, for the record). Until then, here’s a quick guide for you (all calorie calculations are based on a 140-pound woman):
One basket of mozzarella sticks at 763 calories = 84 minutes of singles tennis (or two hours and 15 minutes of doubles!)
One single cheeseburger at 343 calories = 30 minutes of vigorous freestyle laps in the pool
One medium-sized bagel at 289 calories + 1 oz of cream cheese at 97 calories = 2 hours and 15 minutes of yoga
One slice of cheese pizza at 285 calories = 50 minutes of walking at a brisk pace (that means 4 mph on the treadmill)
Chocolate Chip Cookies
Two chocolate chip cookies at 155 calories = 15 minutes on the stair climber
Two tostadas with guacamole at 360 calories = 2 hours of
Tuna Salad Sub
One tuna salad sub at 584 calories = 45 minutes of running at a 9-minute-mile pace
One 12-oz can of regular soda at 136 calories = 20 minutes of cross-country (i.e. backcountry) hiking
Oat Bran Muffin
One medium-size oat bran muffin (113 grams) at 305 calories = 30 minutes on the elliptical trainer
One 12-oz light beer at 103 calories = 30 minutes of bowling
Courtesy of YouBeauty.com
1/3 cup water
1/3 cup sugar
1/2 teaspoon dried lavendar (McCormick)
1/2 teaspoon unflavored gelatin
1 tablespoon water
1/4 cup honey
2 tablespoons cornstarch
1/8 teaspoon salt
3 large egg yolks
1 cup 2% reduced-fat milk
1 (6-ounce) container 2% Greek style plain yogurt
2 cups quartered strawberries
1. Bring first 3 ingredients to a boil in a small saucepan; cook 1 minute or until sugar dissolves, stirring occassionally. Remove from heat; let stand 10 minutes. Strain syrup through a sieve into a small bowl; discard solids. Chill
2. Sprinkle gelatin over 1 tablespoon water in a small bowl. Let stand 1 minute or until gelatin dissolves.
3. Combine honey, cornstarch, salt and egg yolks in a medium bowl; stir well with a whisk.
4. Heat milk over medium-high heat in a small heavy saucepan to 180 degrees or until tiny bubbles form around edge (don not boil). Gradually add hot milk to egg mixture, stirring constantly with a whisk. Return milk mixture to pan. Cook over medium heat until thick and bubbly (about 2 minutes), stirring constantly. Remove from heat; add gelatin mixture, stirring well. Poor milk mixture into a bowl; stir occassionally until cool but not set (about 20 minutes). Stir in yogurt. Spoon 1/4 cup yogurt mixture into each of 8 dessert glasses or bowls. Cover and chill for at least 2 hours.
5. Top each serving with 1/4 cup stra
- 1. Bring first 3 ingredients to a boil in a small saucepan; cook 1 minute or
until sugar dissolves, stirring occasionally. Remove from heat; let stand 10
minutes. Strain syrup through a sieve into a small bowl; discard solids.
- 2. Sprinkle gelatin over 1 tablespoon water in a small bowl. Let stand 1
minute or until gelatin dissolves.
- 3. Combine honey, cornstarch, salt, and egg yolks in a medium bowl; stir
well with a whisk.
- 4. Heat milk over medium-high heat in a small heavy saucepan to 180° or
until tiny bubbles form around edge (do not boil). Gradually add hot milk to egg
mixture, stirring constantly with a whisk. Return milk mixture to pan. Cook over
medium heat until thick and bubbly (about 2 minutes), stirring constantly.
Remove from heat; add gelatin mixture, stirring well. Pour milk mixture into a
bowl; stir occasionally until cool but not set (about 20 minutes). Stir in
yogurt. Spoon 1/4 cup yogurt mixture into each of 8 dessert glasses or bowls.
Cover and chill at least 2 hours.
- 5. Top each serving with 1/4 cup strawberries, and drizzle with 2 teaspoons
With all the pressures and demands placed on us by work, family,
and our many other relationships, life can certainly get downright stressful at
If you have a job, have a family, or interact with other human
beings daily, then you know what I'm talking about.
Unfortunately, most people reach for all the WRONG foods when they're stressed, and even worse, many others turn to unhealthy habits like drinking alcohol and smoking cigarettes
(yikes!) to cope with life's challenges...all disastrous choices for your
health, hormones, and waistline alike.
But what if you could EAT your way to a more relaxed, calmer state, without packing on the pounds? Or even better, what if you could do it while DROPPING some of those pesky pound-a-roos as you do?
Well, good news.... you CAN, when you know exactly which belly-slimming foods to reach for when things just so happen to get a little crazy. Here are 8 of my favorites:
1. Oatmeal- Carbs prompt your brain to make more serotonin - your body's "feel good" chemical. Choosing a low GI carb source that yields a steady blood sugar response, like old fashioned oatmeal, is a healthy choice for your waistline while also yielding a steady, sustained supply of serotonin for a calming, soothing effect.
2. Oranges- In one study, German researchers found that consuming Vitamin C helped test subjects experience reduced elevations in cortisol (your body's #1 stress hormone) and blood pressure when subjected to a specific stressful environment -- public speaking and math problems! Poor research subjects! Other foods high in Vitamin C include peppers, cantaloupe, and
tomatoes, just to name a few.
3. Turkey- Turkey contains an amino acid called L-tryptophan, which also triggers serotonin release and a relaxed state. Gobble gobble...time for a nap!
4. Salmon- Salmon and other fatty fish are rich in omega-3 fatty
acids, which have been shown to have a positive effect on stress levels. For instance, a study published in Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking, while another study conducted at Ohio State University showed omega-3 fatty acids to decrease anxiety by 20%!
5. Avocados- Due to their high potassium content, avocados have been shown to help reduce stress-related high blood pressure. Believe it or not, avocados actually contain more potassium than bananas! Guacamole anyone?
6. Broccoli- Broccoli contains folic acid, a vitamin which has been proven to reduce stress, anxiety, panic, and depression. Just another reason to chow down on this super food regularly.
7. Almonds- Crunch crunch, yum yum...stress relief at it's best!
These little guys are packed with B vitamins, vitamin E, magnesium, and zinc, all of which are involved in the production of serotonin. The zinc and magnesium combination in particular has been shown to improve sleep from a variety of angles. For example, one Italian study showed zinc and magnesium to shorten the time it took subjects to fall asleep while improving quality of sleep and altertness the morning after.
8. Blueberries- Packed with antioxidants that reduce oxidative
stress within the body, blueberries are also rich in Vitamin C whose benefits we went over earlier. As an added benefit, they're also extremely low glycemic so they're a great choice practically any time of day.
Courtesy of BioTrust Nutrition
You might not want to rush into knee surgery. Physical therapy can be just as good for a common injury and at far less cost and risk, the most rigorous study to compare these treatments concludes.
Therapy didn't always help and some people wound up having surgery for the problem, called a torn meniscus. But those who stuck with therapy had improved as much six months and one year later as those who were given arthroscopic surgery right
away, researchers found.
"Both are very good choices. It would be quite reasonable to try physical therapy first because the chances are quite good that you'll do quite well," said one study leader, Dr. Jeffrey Katz, a joint specialist at Brigham and Women's Hospital and Harvard Medical School.
He was to discuss the study Tuesday at an American Academy of Orthopaedic Surgeons conference in Chicago. Results were published online by the New England Journal of Medicine.
A meniscus is one of the crescent-shaped cartilage discs that cushion the knee. About one-third of people over 50 have a tear in one, and arthritis makes this more likely. Usually the tear doesn't cause symptoms but it can be painful.
When that happens, it's tough to tell if the pain is from the tear or the arthritis or whether surgery is needed or will help. Nearly half a million knee surgeries for a torn meniscus are done each year in the U.S.
The new federally funded study compared surgery with a less drastic option. Researchers at seven major universities and orthopedic surgery centers around
the U.S. assigned 351 people with arthritis and meniscus tears to get either surgery or physical therapy. The therapy was nine sessions on average plus exercises to do at home, which experts say is key to success.
After six months, both groups had similar rates of functional improvement. Pain scores
also were similar.
Thirty percent of patients assigned to physical therapy wound up having surgery before the six months was up, often because they felt therapy wasn't helping them. Yet they ended up the same as those who got surgery right away, as well as the rest of the physical therapy group who stuck with it and avoided having an operation.
"There are patients who would like to get better in a `fix me' approach" and surgery may be best for them, said Elena Losina, another study leader from Brigham and Women's Hospital.
However, an Australian preventive medicine expert contends that the study's results should change practice. Therapy "is a reasonable first strategy, with surgery reserved for the minority who don't have improvement," Rachelle Buchbinder of Monash University in Melbourne wrote in a commentary in the medical journal.
As it is now, "millions of people are being exposed to potential risks associated with a treatment that may or may not offer specific benefit, and the costs are substantial," she wrote.
Surgery costs about $5,000, compared with $1,000 to $2,000 for a typical course of physical therapy, Katz said.
One study participant, Bob O'Keefe, 68, of suburban Boston, was glad to avoid surgery for his meniscus injury three years ago. "I
felt better within two weeks" on physical therapy, he said. "My knee is virtually normal today" and he still does the recommended exercises several times a week.
Robert Dvorkin had both treatments for injuries on each knee several years apart. Dvorkin, 56, director of operations at the Coalition for the Homeless in New York City, had surgery followed by physical therapy for a tear in his right knee and said it was months before he felt no pain. Then several years ago he hurt his left knee while exercising. "I had been doing some stretching and doing some push-ups and I just felt it go `pop.'" he recalls. "I was limping, it was extremely painful."
An imaging test showed a less severe tear and a different surgeon recommended physical therapy. Dvorkin said it worked like a charm, he avoided surgery and recovered faster than from his first injury. The treatment involved two to three hour-long sessions a week including strengthening exercises, balancing and massage. He said the sessions weren't that painful and his knee felt better after each one. "Within a month I was healed," Dvorkin said. "I was completely back to normal."
AP Medical Writer Lindsey Tanner in Chicago contributed to this
Marilynn Marchione can be followed on Twitter at http://twitter.com/MMarchioneAP
Lindsey Tanner can be followed on Twitter at http://www.twitter.com/LindseyTanne
The great people at FPR (Feeling Pretty Remarkable) contacted us last week and said they really like our website and our blog so they wanted to share our information on their website. After digging around on their blog site we determined that they offer some pretty remarkable information so we have added them to the Links section of our website. We invite you to do some exploring of your own and