Nourishing Immune Building Soup For the Soul

Carolyn Burris, MS, Nutrition   Forum Health Knoxville   February 20, 2019     Feeling under the weather and a cold or virus coming on? You have choices!  So, let’s take a healthy step by making this tasty immune fighting soup. Here are some of the benefits in the soup’s ingredients.   Coconut Oil– has […]

Keep on Track with your Health–Simple Nutrition

  Keeping On Track With Your Health- It Really Can Be Simple.         January, February, March have passed by and we are now moving into April.  So, how is your health?  How are your new year resolutions to improve your Health going?   By this time each year, many have fizzled in […]

Have you Heard of Einkorn?

Have Your Heard of Einkorn?   Einkorn.  Now that is an interesting word; but what is it?  It is an ancient variety of wheat primarily grown in Europe and is quite different than the modern wheat we in America are eating.  However, it is beginning to gain some interest, and I will tell you why. […]

What is a Heart Healthy Diet?

What is a Heart Healthy Diet? As I mentioned last month, I want to devote this blog to a healthy diet with an emphasis on heart health and disease prevention.  My hope is that I will encourage you to be your own best health advocate on what you should eat.  One word I want you […]

What is Healthy Heart Eating?

  Carolyn Burris MS, Nutrition   What is Healthy Heart Eating?   February was American Heart Month.  Cardiovascular disease (CVD) was responsible for 32.3% of deaths in the United States in 2010.  This means that one out of every 3 deaths is caused by this preventable disease.  The incidence of CVD is expected to continue […]

Eat to Live–Fruits and Vegetables

As we have visited the Farmer’s Market or vegetable stand, we are reminded how colorful and fresh the produce has been during the summer season.  However, even with the wonderful variety we have had, I find that few appreciate and understand how vital this food group is to our health. Unfortunately, even the USDA food […]

Quinoa To-Go!

  by Carolyn Burris MS, Nutrition Counselor at Forum Health Knoxville   When it comes to quinoa, you may have a few questions. For starters, how to you pronounce it?   Pronounced KEEN-wah, it is native to the Andes Mountains of South America where it has been considered a super food for over 5000 years. […]

Water. It Does A Body Good.

Edgar Allen Poe’s famous poem, “The Raven,” contains a great line: “Water, water, everywhere, but not a drop to drink.” While the character in the poem was surrounded by salt water and faced sure dehydration, that’s not the case for us. We are surrounded by readily available purified drinking water, yet dehydration is still an […]

Dining Out & GMOs: The Real Price We Pay

It’s a fact: Americans love eating out. But dining out will make you fat and very unhealthy! Read this eye-opening article about food loaded with hormones, antibiotics, and pesticides.

Healthy Holiday Desserts

There is one unwelcome guest that comes around this time of year – weight gain! So how do we enjoy this festive time without sacrificing our healthy lifestyle? One way is to create healthier desserts!

4 Foods That Build The Immune System

The cooler seasons brings temperatures that challenge our immune systems. Here are 4 foods to build our health and keep our immune system hardier through the fall and winter.

10 Ways to Increase Your Water Intake

Water is an essential part of the human body. There isn’t a single bodily function – seeing, hearing, thinking, exercising, singing, and even laughing – that does not rely on water. Here are 10 tips on how to increase your water intake.

Meal Planning Made Easy with Online Recipe Resources!

“If you fail to plan, you are planning to fail,” said Benjamin Franklin. This statement holds true in many areas of life, including meal planning. Here are some great online resources for planning meals in advance.

Detoxing for YOUR Health!

If you have not been committed to healthy eating, a lifestyle change is needed and foundational in improving your body’s ability to remove toxins. You can start today by making healthier decisions about what you eat.

July is National Grilling Month!

July is National Grilling Month which means we need to get outside and start grilling! The health benefits of grilling not only come from the food itself, but also from being outside in the sunshine. An adequate amount of sun exposure is required to maintain a healthy vitamin D level.

Cha Cha Chia! The Amazing Chia Seed!

For centuries, this tiny little seed was used as a staple food by the Indians. Known as the running food, this high-energy, endurance food was used by the Aztec warriors during their conquests. The Indians of the southwest would subsist on as little as a teaspoon when going on a 24-hour forced march. It was recorded that Indians running from the Colorado River to the California coast to trade turquoise for seashells would only bring the chia seeds for their nourishment.

Nuts Over Walnuts!

  Nuts over Walnuts! by Carolyn Burris Walnuts are a delicious way to boost a meal’s nutrition, flavor, and crunch. While walnuts are harvested in December, they are available throughout the year and are a great addition to your diet. Walnuts, are nutrient dense, packed with healthy fats associated with heart health, and reduce the […]

Top 4 Ways To Eat Your Sneezes Away!

Sneezing, runny nose and itchy eyes are common complaints during allergy season. If you are one of the millions of people who suffer from seasonal allergies, you are willing to try most anything to get some relief. There are many natural remedies that help relieve symptoms including foods to eat or to avoid. When considering foods to include in your diet, remember any food that boosts the immune system will also help your body to combat the inflammation response when experiencing allergies.

Get Your Plate In Shape!

Be sure you also make one-half of your plate full of fruits and vegetables which should include dark-green, red and orange vegetables plus legumes and peas. Fruit is a tasty dessert alternative and great for in between snacks. Pears and apples, for example, have soluble fiber called pectin which helps fill you up and stay satisfied until mealtime. It is also essential to cut back on processed foods that are high in refined sugars, sodium, bad fats, and artificial colors, preservatives and additives.

What’s for Breakfast?

What’s for breakfast? Coffee? Or did you skip? Do you hardly glance at the kitchen most mornings? Are you rushing out the door before a day packed with work, school and family activities? If you eat breakfast, is it healthy or a convenient fast food?

Healthy Holiday Desserts!

Whether we are cooking for the holidays or celebrating with family and friends, we can continue to stay on the healthy eating track without compromise. In theory, your holiday dinner does not have to be a dietary disaster!

Best Food Phone Apps!

With the convenience of today’s technology, there is no excuse for poor eating habits. From recipes and food journals to menu planners, you can find just about anything you need online. There are hundreds of apps that can be downloaded to your phone or iPad to help with any dietary needs or health plan.

Staying on the Health Track through the Holidays

healthy eating

    Staying on the Health Track through the Holidays by Carolyn Burris The holiday season is full of sharing wonderful times and good food with friends and family. Unfortunately for many, it also becomes a time for over-eating and weight gain. According to the National Institute of Health, holiday eating can result in an […]

Pumpkins: More Than Just Fall Decorations

Fall brings an abundance of gourds and flavorful crop. Pumpkin is one of the many colorful vegetables that is plentiful this time of year. Not only is pumpkin a good source of fiber, but the color is a great indication that it is rich in beta-carotene. Beta-carotene is an antioxidant that is converted to vitamin A in the body. This important vitamin has many functions including reducing the risk of cancer and heart disease.

Gluten-Free Can Be Healthy and Tasty!

Gluten allergies, wheat allergies, and celiac disease have become a major concern for many adults, children and babies in the United States. One out of six people are sensitive to gluten. One out of six are sensitive to wheat. One out of 100 people has celiac disease and they do not even know it. The rates are on the rise.

Undiagnosed gluten and wheat allergies or celiac disease can cause many health symptoms which possibly could include leaky gut syndrome where undigested food particles leak and enter your blood stream. This leaves your intestinal tract open to bacteria and toxins which can potentially trigger autoimmune responses in your body. Symptoms would include increase in food allergies, skin disorders, inflammation, bloating and gas to mention a few.

Where Do You Get Dietary Vitamin K?

Research has suggested there is a link between dietary intake of vitamin K and varicose veins. Inadequate levels of vitamin K may reduce the activity of matrix GLA protein (MGP), which is involved in varicose wall remodeling. According to researchers, inactive MGP is a key player in the development of varicose veins. Therefore, adequate intake of vitamin K may be a necessity in preventing the development of varicose veins.

Where do you get dietary vitamin K? Excellent sources come from green veggies: spinach, broccoli, kale, brussel sprouts, green beans, asparagus and greens.

Is it really true that you are what you eat?

If you have had a nutritional consultation at Forum Health Knoxville, then you already know my answer to this question. Yes, you definitely are what you eat. The food you put into your mouth has a direct effect on how you feel!

Gold Standard for Healthy Eating: the Mediterranean Diet

A heart healthy eating plan that focuses on fruits, vegetables, whole grains and healthy oils is important to our body’s function and health. As with all heart healthy diets, fruits, vegetables and grains are key. With the Mediterranean diet, more emphasis is placed on whole grains rather than refined as well as fresh fruits and vegetables rather than juice or fruit drinks. Extra virgin olive oil is the principle source of fat in the Mediterranean diet, being used for cooking, baking and for salad dressings and drizzling on vegetables. Nuts, legumes and fish are encouraged to provide the main source of protein.

Nibble on This | Indulge Yourself In Fresh Strawberries!

strawberry

Strawberries are in full bloom! Local grocery stores and roadside vendors have the best of the best when it comes to strawberries. As with any berry, strawberries are loaded with antioxidants. Strawberries also are an excellent source of vitamin C and manganese. The antioxidants and vitamin C in strawberries help to clean up the free radicals affecting the eyes and joints. Strawberries are known for helping reduce the risk and symptoms of macular degeneration, rheumatoid arthritis and gout.

Nibble on This | March

This year for National Nutrition Month the American Dietetic Association is promoting “Eat Right With Color”. Scientists have discovered major health benefits packed in the color of fruits and vegetables. The powerhouse chemicals responsible for this are called phytonutrients. Phytonutrients are what put the brightness in tomatoes and strawberries and the brilliant color in oranges, carrots and kiwi.

Nibble on This | February

Valentine’s Day and American Heart Month make February a month to celebrate sweethearts. What a perfect time to show your loved one how much you care by preparing a meal with heart-healthy superfoods such as omega-3 fatty acids and fresh vegetables. Adding superfoods to your daily diet has the ability to decrease the risk of cancer, improve heart function, and fight infection. Make heart healthy dishes for you and your sweetheart and you will be doing your part for a healthier heart!

6 Healthy Snacks for the Super Bowl

Super Bowl parties are full of snacks loaded with calories, fat and preservatives. Resist the urge to splurge! These tasty treats will help create a deliciously healthy Super Bowl party.

Nibble on This!

by Carolyn Burris Ah-choo! It’s winter, it’s cold…it’s time for soup! January is National Soup Month! While soup may not be able to cure the common cold or the flu, it can certainly help. Let the warmth of soup soothe you while providing important nourishment to your body. Scientists have discovered that eating soup can […]

Nibble on This! Drink Water!

Most people do not get enough water, especially during these hot summer months. Lack of water or dehydration, can cause many health problems, sometimes severe. These include fatigue, weakness, muscle cramps, light headedness when standing, headaches and more.

Nibble On This! Breakfast – The Most Important Meal of the Day!

strawberry

Breakfast is quite literally “breaking the fast” that you have been in all night. During the night your body is using up a large portion of your stored carbohydrates. Once morning comes, you need to refuel and replenish that storage to provide energy for the day. Without starting your day with a plentiful breakfast, your body will go into starvation mode and start breaking down your muscles for fuel. If weight control is your concern, this is the last thing you want to do.

Nibble on This! It’s All In The Color

This is the season to add lots of beta carotene to your diet. The fall is full of color and many of the fruits and vegetables are chock full of this super antioxidant. Remember, the richer the color, the more nutrients!

Nibble on This! An Apple A Day…

October is National Apple Month and you know what they say: “An apple a day keeps the doctor away”! This very well may be true with the extent of health benefits found in apples.