Leslie Glass's Blog, page 419

When The Relationship Isn’t A Good Fit

The loaner car was the same model and color; a year older, it had the factory installed grey carpet that would hold the raindrops from the downpour that the parched land greedily drank. The wheel felt familiar in my hands, the dash looked the same, there was plenty of leg room, it was clean and comfortable… but it just didn’t handle the same way. It wasn’t a good fit.

We May Know When A Car Isn’t Right But What About When A Person Isn’t Right

It’s amazing how readily we can tell when a car isn’t a good fit, but cannot make the same distinction as easily with the people in our lives. We give second and sometimes third chances to people who simply aren’t a fit. Then, we blame ourselves and vow to be more open and understanding. Next we make excuses for poor behavior and chastise ourselves for not doing enough to make what we know is an unhealthy relationship work. We lower our standards and smudge our boundaries in an effort to force the fit.

We take it on like an inadequacy in our worthiness; staying in the relationship far longer than what our intuition would typically allow. But put us in a car that’s not a fit, and we’re quick to point out that it’s just not right for us. No one’s fault. Just not a good fit. If we can trust our gut in choice of vehicle, couldn’t we also trust it in choosing a healthy relationship?

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Judge Not the Mothers

After years of being critical of my own mothering skills, I learned a new way of looking at life, other mothers and myself. Now I am more compassionate than critical about perceived failures.

Recently a viral video of a mother of six dragging one of her sons off the streets of Baltimore, screaming at him for throwing bricks at police officers, has gripped the nation. Suddenly she is a great mom and a hero, yet she is in truth just being a mom. She has her good days and her not good days. No mom wants to be embarrassed by her children’s actions, but when the child makes poor choices, it is often done in the public eye though mothers would prefer it were not seen by anyone else.

Judging My Younger Self

So when I look back at my younger self, instead of seeing an exhausted mom, I see food in the refrigerator which means I shopped and put food away. I see cared-for children exploring their environment; climbing the walls so to speak, stealing cake; and a dog being fed. I see a woman utterly overwhelmed–but only for a moment. It is not the way life works for me all the time. I see a mom who will gather my wits about me and tidy up in time for dinner. Or else I will take a much needed nap and let the house be messy. Whether tidy or disorganized, no one’s home is perfect or should be. Perfection is too big a burden for any mom to carry on this or any other day.  To all Moms out there doing the best they can, keep up the good work. No judgment for you only appreciation from all of us at ROR.

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New Recognition for Chronic Fatigue

November 27, 2017




Personal Health
By JANE E. BRODY

Having recently endured more than a month of post-concussion fatigue, I can’t imagine how people with so-called chronic fatigue syndrome navigate through life with disabling fatigue that seemingly knows no end. Especially those who are erroneously told things like “It’s all in your head,” “Maybe you should see a psychiatrist,” or “You’d have a lot more energy if only you’d get more exercise.”

After years of treating the syndrome as a psychological disorder, leading health organizations now recognize that it is a serious, long-term illness possibly caused by a disruption in how the immune system responds to infection or stress. It shares many characteristics with autoimmune diseases like rheumatoid arthritis but without apparent signs of tissue damage.

Accordingly, doctors now typically refer to it as myalgic encephalomyelitis, meaning brain and spinal cord inflammation with muscle pain, and in scientific papers it is often written as ME/CFS. At the same time, a major shift is underway as far as how the medical profession is being advised to approach treatment.

The longstanding advice to “exercise your way out of it” is now recognized as not only ineffective but counterproductive. It usually only makes matters worse, as even the mildest activity, like brushing your teeth, can lead to a debilitating fatigue, the core symptom of the disease. Both the Centers for Disease Control and Prevention in the United States and the National Institute for Health and Care Excellence in Britain are formulating revised guidelines for managing an ailment characterized by six or more months — and sometimes years — of incapacitating fatigue, joint pain and cognitive problems.

This new thinking is long overdue. It is understandably difficult for doctors to appreciate that a disorder lacking obvious physical abnormalities could have a physical basis, especially when patients debilitated by a chronic disease that no one understands are likely to be depressed and anxious.

For patients struggling to get recognition that they are suffering from a serious physiological illness with real symptoms, the goal remains to have doctors take the problem seriously and prescribe an evidence-based approach to treatment that offers hope for relief.

Medical practitioners who remain disease deniers may think differently after learning about factors that can precede an attack of ME/CFS and the abnormalities now known to often accompany it. For example, one person in 10 who meets the diagnostic criteria for this syndrome reports that it followed an infection with Epstein-Barr virus, Ross River virus or Coxiella burnetii, a bacterium that causes Q fever.

The syndrome is also often accompanied by immune system disruptions, including chronically high levels of cytokines that change how the body responds to stress; poor function of natural killer cells that diminish the ability to fight infections, and abnormal activity of T-cells needed for an appropriate response to infection.

The core symptoms of the syndrome make it clear that this is not a matter of malingering. No one with an appreciation for life would pretend to be so debilitated. As the C.D.C. put it, “People with ME/CFS have fatigue that is very different from just being tired. The fatigue of ME/CFS can be severe; is not a result of unusually difficult activity; is not relieved by sleep or rest, [and] was not a problem before becoming ill.”

Furthermore, the agency explains, symptoms of the syndrome typically get worse “after physical or mental activity that would not have caused a problem before” the illness developed. Following even minimal exertion, patients tend to “crash” or “collapse” and may require days, weeks or longer to rebound. As mundane an activity as grocery shopping, attending a school event, preparing a meal or even taking a shower may force a retreat to bed.

Patients do not feel rested even after a good night’s sleep, and sleep is often abnormal — falling asleep or staying asleep may be difficult. Brain function is often described as “foggy,” causing problems with memory, quick thinking and attention to details. Some patients feel lightheaded, dizzy, weak or faint when they sit or stand.

Muscle and joint pain unrelated to an injury is a common accompaniment, as well as headaches that are new or worse than previously. Some people also have tender lymph nodes in the neck or armpits, a frequent sore throat, chills and night sweats, allergic sensitivities or digestive problems.

Estimates of the number of people in the United States afflicted with the syndrome range from less than one million to 2.5 million. The range of estimates is wide because of varying definitions of the disease and, as the Institute of Medicine (now the National Academy of Medicine) stated in a 2015 report, the condition has not been diagnosed in 90 percent of those affected by ME/CFS.

To arrive at an accurate diagnosis, the doctor should review the patient’s personal and family medical history, conduct a thorough physical and mental status exam, and order blood, urine or other tests. Patients should be asked about how they functioned before and after they became ill and what now makes them feel worse or better.

Correctly diagnosing ME/CFS, hard enough in adults, is even more of a challenge in children and adolescents, whose problems both within and outside of school can be misattributed to a neurological, learning or psychosocial disorder or simply laziness.

Youngsters may also get the syndrome and require a team approach with flexible educational resources and demands suited to each child’s ability to meet them.

There is currently no known cure for ME/CFS and patients should be wary of any therapy that claims otherwise. When embarking on treatment, the C.D.C. recommends first tackling the symptom or symptoms that are causing the most problems. If it is disrupted sleep, for example, start by setting a regular bedtime routine, going to bed and waking at the same time each day, limiting naps to 30 minutes a day and removing all distractions, including television, computers, phones and electronics, from the bedroom.

If muscle or joint pain is especially debilitating, consult a pain specialist if over-the-counter remedies are not sufficiently helpful. Those with memory or concentration difficulties might benefit from drugs used to treat attention-deficit/hyperactivity disorder, as well as relying on organizers and calendars to keep track of important matters.

To minimize fatigue, find easier ways to perform essential chores, like sitting while preparing food or showering and breaking up tasks into small increments. Whenever possible, shop online and order groceries and have them delivered. To reduce the risk of a crash, avoid trying to do too much when you feel better.

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Will Magic Mushrooms Be the Next Drug to Become Legal in California and Oregon?

Psychedelic psilocybin mushrooms should be the next drug to become legal, according to a California mayoral candidate. Kevin Saunders, who wants to run the city of Marina near San Francisco, said Californians should be able to trip out on magic mushrooms because they are stressed out in President Donald Trump’s America.

“I think we have learned a lot from marijuana and we are ready as a society,” he told the Guardian in an article published Sunday.

California already has medical marijuana and will become the next state to embrace recreational marijuana in 2018, but Saunders said it shouldn’t stop there. He is looking to collect 365,880 voter signatures by April to get his California Psilocybin Legalization Initiative on the statewide ballot. Under the measure, possessing, growing, selling or transporting psychedelic psilocybin mushrooms would be legal for adults over the age of 21. His efforts have made national headlines in recent months, but haven’t yet resulted in the required signatures.

“The world is really hurting and everybody is at a loss about what’s going on right now with Trump, Brexit, the refugee crisis and everything else. I’m at a loss at what to do politically, but the only thing I feel like we could do is get psilocybin into more people’s hands,” Saunders said. “It could allow people to figure out what to do and could revolutionize the way we treat those with depression, addiction and cluster headaches.”

A similar 2020 ballot measure in Oregon could also make magic mushrooms legal there. “Legalization of psilocybin is significant for more than just how effective and life changing psilocybin services are to individuals who engage in it,” according to Tom Eckert, co-founder of Oregon Psilocybin Society. “It’s also what it represents on the social level; the idea that we could accept this says something about how we as a culture are beginning to value working inwardly.”

Cannabis storage boxes are displayed at a coffee and smart shop in Rotterdam November 28, 2008. Reuters

As a Schedule I substance under the Controlled Substances Act, magic mushrooms have a high potential for abuse, according to the federal government, which compares the drug heroin and LSD. “Use of psilocybin is associated with negative physical and psychological consequences. The physical effects, which appear within 20 minutes of ingestion and last approximately 6 hours, include nausea, vomiting, muscle weakness, drowsiness, and lack of coordination,” the Justice Department warns. “The psychological consequences of psilocybin use include hallucinations and an inability to discern fantasy from reality. Panic reactions and psychosis also may occur, particularly if a user ingests a large dose.”

Saunders, however, cited magic mushrooms for helping him recover from a “debilitating five-year heroin addiction” in 2003. He was 32 years old at the time. “I got to the root of why I made a conscious decision to become a heroin addict; I’ve been clean almost 15 years,” he told the Guardian.

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Heave Ho to Holiday Co-dependency

Watch for the ghost of co-dependency this season. Why now? Tis the season when we all too often give way to the needs of others to our own detriment. Maybe we go to family or other gatherings just to please others; perhaps we cook, clean, gift or pay for those who feel entitled to our care. Unless we are doing these things because of our own desire to connect, we end up feeling exhausted, disempowered or resentful … anything but festive.

When hurtful co-dependency patterns are cloaked in tradition, guilt and anxiety join the party and we quickly can feel overwhelmed and underappreciated. While connecting is important to well-being, when we prioritize others’ desires over our own, we run the risk of alienating everyone. It’s a double-edged sword.

Here 10 Ways To Break The Co-dependency Patterns That Can Hurt Us

Detach. Step back from the busy-ness of the day and give yourself the gift of space.
Check-in. How are you feeling in this moment?
Be curious. Leave judgment behind and replace it with genuine curiosity and wonder. It stops the hamster-on-the-wheel thoughts that continue to go ‘round and ‘round.
Get connected to your own body. Where in your body are you feeling tension or stress? Do you have an ‘elephant on your chest’, a tightness in your neck and shoulders or does your lower back ache? Connect the emotion with the physical sensation of where it is in your body and discover how your body responds. In this way, when you start to feel a tingling you know that the situation or conversation is unhealthy for you.
Acknowledge. Know that you are doing the best you can right now … and so is everyone else.
Listen. Just stop talking.
Eat. Nourish yourself with wholesome food and stay hydrated.
Sleep. Give your body a chance to rest, rejuvenate and heal itself.
Spend some time being you. What do you look forward to during the holidays? Spend some time doing those kinds of things every day. When you fill yourself up, it is your overflow that nourishes others; you are not depleting yourself to care for others.
Be grateful. Meet the day with fresh eyes – like you are experiencing everything and everyone for the first time.

Take that first step away from co-dependency and move toward autonomy by prioritizing yourself. Teach others how to treat you by treating yourself well. Try it!

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Cranberry Sauce From Scratch Puts a Scientific Spin on Thanksgiving

This Thanksgiving, we have to talk about cranberry sauce.

I know you’re thinking, “What is there to talk about? I will extract it from its tin shell two seconds before dinner starts, as I do every year, and move on with my life.” And let me be clear, I am here for that, too: Canned cranberry sauce is a delicious example of the magic of preserving food.

But it turns out that cranberry sauce cans do not grow in bogs, and if you’ve never made cranberry sauce, you—not necessarily your taste buds, but very definitely your childhood sense of joy in the world—are missing out.

That’s because making cranberry sauce is a delightful alchemy that turns what are, quite frankly, unappealingly bitter fruits with hard white empty interiors into a true holiday classic.

Cranberries may not be so tasty raw, but it just takes a little exciting food science to make them delicious. Darren McCollester/Getty Images

Fancier recipes throw in exotic additions, but you can appreciate the science behind cranberry sauce with just two extra ingredients, sugar and water. Dump them all in a pan, turn the heat up, and suddenly everything changes.

I’m not just talking about the obvious improvement sugar brings to a problematically bitter fruit: Like tiny festive grenades, each individual berry bursts open in the boiling water, producing a chorus of pops as you stir (always stir) the sauce. The water froths around them and picks up a pinkish tinge.

And once that starts, there’s a bit of botanical wonder taking place: cranberries are basically just tiny little packets of jam waiting to happen. If you’re in the mood for, say, apricot or strawberry jam, you have to add a substance called pectin, a natural compound found in plant cell walls that helps give the wall its structure.

Cranberry alchemy at work. slgckgc/Flickr

But cranberries (as well as a handful of other fruits, like apples and blackberries) contain plenty of pectin all by themselves—it’s tucked away in that tough white interior. When the berries pop, molecules of pectin are released into the soon-to-be sauce, where they begin to network with each other, building a molecular structure that gels the cranberry sauce together.

And all that taste in the cranberries themselves also helps create the cranberry sauce texture, since the acid in the berries keeps pectin molecules from repelling each other. Sugar does more or less the same thing, another reason to sweeten up your sauce.

Having less water in the pot also speeds up that process—and anyway, you’re going to need to simmer your cranberry sauce down to the thickness that tickles your taste buds. There isn’t any science simpler than that.

The post Cranberry Sauce From Scratch Puts a Scientific Spin on Thanksgiving appeared first on Reach Out Recovery.

States eye adding gabapentin to controlled substance list

Gabapentin is a popular medication for treating neuropathic pain and epilepsy, but reports of illicit use of the drug are on the rise. Although gabapentin can be used alone, most cases of its misuse also involve opioids, benzodiazepines or alcohol, and the results can be fatal.

In response to a rise in drug deaths involving gabapentin, some states—including Kentucky, Ohio, and West Virginia—are adding the medication to controlled substance rosters. Gabapentin is not currently a federally scheduled drug.

Gabapentin is the seventh most commonly prescribed medication in the United States, according to a ranking from GoodRx. It debuted in 1993 and is approved by the Food and Drug Administration (FDA) for treating neuralgia and epilepsy, but off-label uses can include the treatment of migraines, bipolar disorder, and anxiety disorders. A gabapentinoid, gabapentin has pharmacokinetic properties similar to those of pregabalin, which is listed by the Drug Enforcement Administration (DEA) as a Schedule V controlled substance.

The FDA cautions that gabapentin can increase the effect of opioids and other drugs, and a body of recent research backs the warning. A 2016 report published in Addiction found that about 40 to 65% of individuals prescribed gabapentin misuse it, and 15 to 22% of persons with an opioid abuse problem also abuse gabapentin. Abuse usually was attributed to recreational use, self-medication or intentional self-harm, and the drug often was used in combination with opioids, benzodiazepines and/or alcohol, according to the report.

Another study, published this year in PLOS Medicine, found that gabapentin use alongside prescription opioid use resulted in a “substantial increase” in the risk of opioid-related death. The authors concluded that opioid-related deaths were 49% higher in individuals recently exposed to a combination of opioids and gabapentin than in those taking opioids alone. Moderate to high doses of gabapentin (900 mg or more daily) were associated with a 60% increase in the odds of opioid-related death when compared with opioid use alone.

The authors of the study recommended careful consideration when prescribing gabapentin alongside opioids, careful monitoring when the combination is necessary, and possible adjustments to opioid doses when the drugs are used with gabapentin.

Abuse potential

Concerns around gabapentin do not involve prescriptions only. There is anecdotal evidence that gabapentin is attractive for abuse because it often isn’t included in drug testing, can be relatively easily acquired, and can intensify the effects of other drugs. According to a February 2017 report from the Ohio Department of Mental Health & Addiction Services, gabapentin was once thought to have a low abuse profile, but reports from law enforcement suggest that misuse is rising quickly. Ohio, Kentucky and West Virginia all have recently moved gabapentin onto their controlled substance list; each of these states has documented spikes in opioid deaths involving gabapentin.

Other states have at least required that prescriptions of gabapentin be tracked through the state’s prescription drug monitoring program.

Kirk Evoy, PharmD, clinical assistant professor of pharmacology at the University of Texas at Austin and an adjoint assistant professor in the School of Medicine at the University of Texas Health Science Center at San Antonio, says the reasons why gabapentin misuse is growing are open to speculation. Prescribers and those monitoring patients on gabapentin seem somewhat unaware of the trend, he says, but adding gabapentin to a controlled substance list would remedy that.

There also are downsides to making gabapentin a controlled substance, however. For one, it would make it more difficult to prescribe and dispense the drug to patients who need it, Evoy says. There is a balance, he says, in curtailing abuse while also avoiding disruption to therapeutic regimens and not adding to the already heavy burden of drug reporting.

“Are we putting too much regulation on drugs that are commonly used, and does that put a lot of extra work on pharmacies and doctors?” Evoy asks, adding that these are questions with which stakeholders are grappling.

Also, “There are other drugs that can be abused. If you try to limit one it doesn’t mean you can’t find other things to abuse,” Evoy says. “Could it help with the problem and help providers be more aware? That could be true. Provider education is going to be a big part of it, too.”

Evoy is working with other pharmacists to increase awareness of gabapentin abuse. In the meantime, a report published last month in Expert Opinion on Drug Safety states that piecemeal legislation on a state-by-state basis might not be the answer. The report suggests that a unified national approach that includes federal regulation and enhanced monitoring might be most effective.

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4 Tips For Strategic Holiday Eating

Be strategic about your holiday eating this year. Thanksgiving, Christmas, and New Years all signal food, glorious food to us all. We do know the consequences of all that indulgence (seven to 10 pounds is the normal weight gain), but we can prepare for it.

Strategic Holiday Eating Curbs Appetite and Shame

Just the thought of all that luscious food makes my waistband expand. My eyes widen taking in all the delights to eat; and my mouth waters in anticipation of that first bite—the first of many, no doubt! Of course we don’t think of the consequences of stuffing ourselves during thanksgiving: weight gain, heartburn, lethargy, gas, and mood swings. Not to mention our feelings of shame and remorse. I can’t believe I ate ALL that food!

Strategic Holiday Eating Includes Enjoyment

Now, I’m about to tell you something you might not expect from a health coach: one day of indulging doesn’t make a huge difference to your health goals and I actually recommend you enjoy yourself. Take a day off! In holiday season time, you can plan for three days. Just avoid gluttony for the full month.

Unless, you have a health condition that requires you to restrict your diet—such as diabetes, or high blood pressure—then of course, you should heed your doctor’s advice. But in the case of everyone else without a pressing health condition (even those who want to lose weight), I say enjoy yourself and eat the foods you wouldn’t normally.

How Much Does Each Overindulgence Cost Calorically

The reality is that one day of overindulging typically amounts to consuming around 4500 calories. Even if your body stored all of these excess calories as fat, it would only result in a whopping one pound gain.  Yep, that’s all. So in the grand scheme of things, it doesn’t really matter.

That is of course if you don’t carry on eating this way throughout the holidays—it is those eating habits that result in the annual 7-10 pound gain over the holidays, not just one day of excess in November.

Track The Treats

My advice doesn’t mean eat everything in sight and snack all day; it means enjoy a treat here or there, and don’t worry about eating more than you normally would. And you certainly don’t have anything to be shameful about by enjoying food with friends and family over counting calories (not that I recommend that either (but that’s another blog, for another day!).

Here’s The Strategy

The way that I plan to enjoy thanksgiving this year is to not buy excesses of indulgent food—because once it is in my home, I will eat it all and much sooner than I had planned! I buy some of what I fancy. On the holiday itself, I’ll eat a reasonably nutritious breakfast, enjoy my thanksgiving meal—and all the trimmings—and perhaps have a snack later on if I feel like it. I’ll walk or cycle over to my friend’s house—who is hosting—so that afterwards, the walk/cycle back will help with the post-meal lethargy and improve my digestion.

Tips For A Quick Recovery

Know this: if you do overindulge for a few days with all of the leftover food, fear not. There are a few things you can do to get back on track:

Give leftover food to friends and family to take away with them—removing any temptation to snack on them for days after.
Schedule workouts in between the holidays so you commit to keeping up your normal routine. If you know you’ll put them off, sign up for personal training, or arrange to go with a friend—that way, you’re less likely to cancel. Once you exercise, it’s highly likely you’ll make healthier food choices.
Watch your favorite shows—but not for hours on end. I have a tendency to eat the most amount of [mindless] calories in front of the TV—I sometimes can’t believe I’ve eaten the entire plate of food when I look down. Eating in this way is a sure fire way of consuming a lot of excess calories. Try to eat meals at the table or without the distraction of TV. Savor and taste your food—eat slowly and mindfully.
When you plan your grocery list for holiday food, also plan lots of healthy meals to make. That way you’re more likely to commit to getting back on track the day after the holiday because the food is already in your home.

My message is this: enjoy yourself and spend time with loved ones without worrying about eating a slice of cake. One day, doesn’t have to turn into a whole month of overindulgence.

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Nada Colada For Me, I Feel Guilty

I am a grown woman. I’m a wife and a mother. I make my own car payments. I have a job. So why do I feel guilty if I drink alcohol?

A few years ago, I was at my friend’s wedding reception. My husband, son, and I shared a table with two childhood friends. My friend Mandy has been sober for five years, but my friend Steve had just got out of rehab. The celebration included an open bar and a champagne toast for the bride and groom. Servers circled the room, asking each table if they would prefer a bottle of sparkling cider or champagne. We got one bottle for the whole table.

Of course, I spoke first and ordered the cider. That was me controlling and co-dependent without recovery. Today, I still don’t often drink alcohol for these four reasons:

1. Religious Guilt

Driven by fear, my parents demanded I never drink. Our strict Baptist church pushed the same alcohol abstaining agenda. This guilt and shame keeps me trapped in that of a seven-year old little girl mentality.

2. Survivor’s Guilt

I hated watching my friends Mandy and Steve struggle with alcohol. When we were all in high school, they both experienced life threatening accidents and arrests. Each time they decided to quit drinking, I did too. I thought I was being supportive. Was this actually early signs of co-dependency?

3. Guilty Pleasure Guilt

Over the years, I tried a few drinks here and there. I didn’t care for beer or wine, but I finally found my drink of choice – coconut rum. I liked it in Pepsi or mixed in piña colada. Actually, I more than liked it. I loved it, so much that it scared me. I quit drinking my rum for over a year. Apparently I don’t have a problem with rum.

4. Mom Guilt

As a mom, my biggest fears is that my child will struggle with addiction. I was raised to believe abstaining from drinking was the only way to live, so that’s my innate parental response. Recovery teaches me that when my son is an adult, I won’t have any control over what he drinks. I can challenge my fears and ask what is the best way to teach my son?

Just because I prefer non-alcoholic drinks doesn’t mean I have to miss out on the fun. To celebrate holidays like Cinco de Mayo or Taco Tuesday, I’ve crafted this artisan piña nada colada.

Ingredients

1 cup of pineapple
1 1/2 cup coconut milk
10 ice cubes
1 teaspoon vanilla
dash of salt

In recovery, I learn self care isn’t selfish. To pamper myself, I use fresh pineapple in my coladas. Unfortunately, the fresh pineapple doesn’t blend well. For this recipe, I steamed the pineapple. Canned pineapple works just as well. Put all of the ingredients into a food processor and blend until smooth. I prefer to use the Goya brand coconut milk.The Goya milk is thicker yielding a thicker drink. I have also used Silk or So Delicious coconut milk.

Not only is this drink delicious, it’s healthy. Coconut milk and pineapple are valued for their anti-inflammatory properties. Plus, this drink is safe to offer anyone sitting at my table.

One important take away from my friend’s wedding reception – I now know what everyone else is drinking is none of my business.

Save

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An Apple a Day – 5 Ways to Add Apples to Your Next Meal

You probably have heard the saying an apple a day keeps the doctor away.  Is it true or a myth?  According to Cornell University research it is true, but you do have to eat the skin as well.  Apple, especially the peel of the apple contains antioxidants.  From such research and others there is a scientific evidence showing these antioxidants may lower the risk of cancer and other diseases.  In addition to antioxidants, apples contain pectin fiber which may aid weight loss.

Here are 5 ways to make sure you and your family eat an apple a day:

Apple Goat Cheese Wrap

4-6 Servings

Ingredients:

Boston lettuce for the wraps
½ cup Goat Cheese
1/3 cup dried cranberries
1 Red Apple (Honeycrisp) cut into cubes
1 Kirby Cucumber cut to cubes
2 Avocados
¼ cup crushed almonds
1 tbsp Agave
¼ cup olive oil
Juice of 1 lemon
1 tbsp basil
Salt and pepper

Directions:

Whisk olive oil and lemon juice in a large bowl.  Pit the avocado, then cut in pieces; add to the bowl and mix.  Add cucumbers, basil, dried cranberries, almonds, agave, apple and salt and pepper to the mix. Take Boston lettuce leaf and fill in with 1 tbspful of the mixture and wrap it.

Apple Waldorf Salad

4-6 Servings

Ingredients:                                                                               

½ cup yogurt
1 tbsp fresh lemon juice
½ tsp salt
½ tsp ground pepper
1 Granny Smith apple, cut into thin slices
1 cup halved red seedless grapes
½ cup fennel cut into thin slices
1 tbsp mint cut julienne
1 cup Romaine lettuce cut to pieces
¼ cup walnuts

Directions:

In a bowl whisk the yogurt, lemon juice, salt and pepper.  Add apple, grapes, walnuts, lettuce and fennel.  Toss together.  Cover and refrigerate until ready to serve.

Baked Apples

2 servings

Ingredients:                                                             

2 Roma/Granny Smith apples cored
2 tsp Cinnamon
 1 tbsp raisins
2 tbsp chopped pecans
Juice from 1/2 orange
1 tsp agave

Directions:

Preheat oven to 350.  In a pyrex add the cored apples.  Sprinkle cinnamon on the apples.  Fill into the core the raisins and the pecans.  Pour½ of the orange juice on the apples.  Cook for 20, or until the apples are soft.  Pour the rest of the orange juice before serving.

Red and Green Apples Slaw

6 Servings

Ingredients:                                                                                                 

1 Granny Smith apple cut into matchstick-size strips
1 Gala apple cut into matchstick-size strips
2 cups cabbage slaw
2 tbsp juice of lime
1 tbsp olive oil
2 tsp sesame oil
1 tbsp sage cut julienne
2 tsp soy sauce
½ tsp chili pepper
2 tbsp crushed peanuts
2 tbsp Chives cut into small pieces

 Directions:

In a large bowl pour the lime juice, soy sauce, chili pepper and sesame oil.  Whist all together.  Add cabbage slaw, herbs and peanuts.  Mix the apples, all together.

Sauté Apple and Chicken

6 servings

Ingredients:                                                                               

1 apple cut to cubes
Cooked chicken skinless boneless
3 cups baby kale
1 yellow onion cut to small pieces
2 tbsp grapeseed oil
1-2 minced garlic
2 tbsp dill
½ cup pomegranate
½ red apple
½ green apple

Directions:

In a pan sauté yellow onions and garlic with the oil until the onions are translucent. Add chicken and salt and pepper. Cook for about 7-10 minutes.  Towards the end of the cooking add the baby kale, pomegranates and dill.  Mix together.  Best to serve it on a bed of quinoa or wild rice.

And if that is too much work, have an apple as your snack perhaps with peanut butter.  Yum!

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