Zemaitis Health and Wellness
February 2018 Newsletter
Did you get the flu? How to prevent yourself from getting it this year.
1. Wash your hands. Washing your hands in hot water with a good soap is important to kill any germs that you may have acquired throughout the day. Also, wash your hands more than just after you go to the bathroom. If you were out and about shopping, it would be a good idea to wash them when getting home. If you are somewhere where you can't wash your hands, a hand sanitizer can be used until you get to a location where you can wash your hands. Dr. Patty uses Young Living's Thieves Waterless Hand Purifier in all of her offices.
2. Get enough sleep. Most adults require 8 hours of sleep a night. This is important because when we are sleeping our bodies will heal themselves. Only getting 4-6 hours cuts this important time and we can't make up sleep at a different day.
3. Take a good multi-vitamin. Most people will benefit from a daily multi-vitamin to help replenish vitamins and minerals that are essential in our bodies. When fighting off illness our bodies will use more vitamins such as Vitamin D, B-12, B-6 and Vitamin C. Unfortunately, most people could use a boost of all of these. Dr. Patty recommends Perque's Life Guard or Life Guard Minis as a multi-vitamin and Perque's Potent C Guard as a Vitamin C supplement.
4. Stay home if you aren't feeling well. If you are starting to feel achy, more tired than normal or have a fever, stay home. You will wear yourself down and expose others to germs.
Ask Dr. Patty for other steps you can take to help prevent the flu and cold.
Recipe Spotlight: Chicken Enchilada Soup
With all of the snow and cold weather, soup is one of the best things to have for dinner. Plus then you have leftovers for lunch the next day. This recipe has slowly become a staple in Dr. Patty's house and best of all, it is low calorie and still as tasty as can be!
Slow Cooker Recipe:
2 tsp olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
3 cups less sodium chicken broth
8 oz can tomato sauce
1-2 tsp chipotle chili in adobo sauce (or more to taste)
1/4 cup chopped cilantro (plus more for garnish)
15 oz can black beans, rinsed and drained
14.5 oz can petite diced tomatoes
2 cups frozen corn
1 tsp cumin
1/2 tsp dried oregano
2 skinless chicken breasts (16 oz total)
3/4 cup shredded part skim cheddar cheese
1/4 cup chopped scallions
1/4 cup chopped cilantro
4 oz (1 small) haas avocado, diced
6 tbsp reduced fat sour cream, optional
Heat oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle adobo sauce and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.
Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.
Remove chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste. Serve in bowls and top with cheese, avocado, scallions and cilantro. Also great with sour cream or crushed tortilla chips. Enjoy!
Yield: 6 Servings, Serving Size: 1 1/2 cups
- Amount Per Serving:
- Freestyle Points: 2
- Points +: 8
- Calories: 368 calories
- Total Fat: 12g
- Saturated Fat: g
- Cholesterol: 58mg
- Sodium: 821mg
- Carbohydrates: 28g
- Fiber: 8.5g
- Sugar: 6g
- Protein: 31g